STAY HEALTHY. STAY OUT OF THE ER.


We love interacting with the people of the Laredo community, but we’d much rather do it outside the ER than inside it. Keep up with the latest knowledge from our professionals to help keep yourself in the peak of health.




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12/Dec/2019

If you’re like many people, you find the thought of joining a gym alluring. You envision a community of people encouraging you to be your best. A convenient location. Sparkling clean equipment. Everything you need to keep you motivated and coming back for more. But how do you really find a gym that’s right for you?

As it turns out, even though there are a lot of great Laredo gyms out there, selecting one that works for you is more difficult than driving down the street and dropping in the first gym you see. In addition to location, there are a number of factors you need to consider in choosing a gym that will give you the best chances at success.

Location – Of course it’s great if the perfect gym is in your neighborhood, but that’s not always the case. Regardless, a gym can’t be so far away from your home or work that it’s difficult to go to regularly. You may also find that finding a gym closer to work gives you the opportunity to work out during lunch or rush hour. Consider also whether you need a gym that allows you to go to multiple locations.

Type of workout – Laredo gyms are not all the same. Some focus on cardio. Others on obstacle courses. There are cross fit gyms. Pilates and yoga gyms. Those with weight machines by the hundreds. The list goes on and on. You may already know what type of workout you prefer and would rather choose a gym that specializes. Or you may be open to trying lots of different types of exercise and need a gym that offers a variety to keep you motivated.

Equipment – Regardless of what type of gym you choose, be sure to inspect the facilities and equipment. Is it clean? In good condition? Is there enough to accommodate plenty of members during peak times?

Staff and Services – Also consider whether the staff is knowledgeable and friendly. Do they have a Laredo personal trainer to help you reach your goals? Do they offer childcare if you need it? Are there classes? Consider whether all your needs match up to the services offered.

Price – And of course price is a huge factor. If you can’t afford to keep up the monthly payments, you won’t be able to maintain your membership. Choose a gym with a reasonable and flexible monthly payment option. Some even offer family or employee discounts – and it never hurts to simply ask for a discount.

Before You Sign – Once you’ve narrowed your list of Laredo gyms to your top choice, ask for a guest pass and visit the gym during the time of day when you’d be most likely to go. Read every page of the contract you sign to be sure you’re comfortable with all the gym’s terms.

Laredo gyms offer our neighbors countless ways to get and stay healthy – which, when you exercise safely, can reduce your chances of needing to visit us at Laredo Emergency Room. And we’re good with that.

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

Group exercise classes are all of the rage these days. On every corner, you see a new cycle studio, Crossfit gym, dance class, or kickboxing gym pop up due to the high demand for these types of workouts. But what is it about these classes that makes them so popular? Why are masses of people flocking to dark studios with loud, pumping music to get their sweat on? Both young and old, fit and working-on-fit alike have found value in working out with others for a multitude of reasons, mainly motivation, encouragement, accountability, and maybe even a little psychological and physiological boost.

Motivational Boost

It’s no secret that the New Year’s resolutions that you made 7 months ago might be waning, which is the perfect reason to give your motivation a jump start by signing up for a group workout class. Participating in classes like this can give you the opportunity to be encouraged by your classmates, as well as your instructors who know how to push you to your limits when they see you fatiguing out or not hitting correct form. You’re also more likely to work harder if you see everyone around you pushing for the same goal. Call it a competitive edge, but this positive, competitive desire to want to keep up with the people who are working hard around you can lead you to push yourself harder than you would when working out by yourself. Working out at a high intensity produces endorphins, endorphins make you happy, happy people stay motivated and stick to their workout routines!

Team Mindset

This might not be a scientifically proven fact, but it seems to us that it would be a lot harder to miss a 6am boot camp when you have a few friends in the group who are relying on you to be there, texting you the night before or the morning of asking if you’re ready for the workout. Accountability to people other than yourself can be encouragement enough to get to that workout you’ve been planning on, and the camaraderie that is built in these classes will keep you coming back. The social aspect of these communities can also be a huge benefit as an excellent place to meet new people who have the same interests and fitness goals as you do.

All in all, if you are feeling the need for a new, renewed feeling of motivation and accountability that comes with a community feel and mindset, these group workouts could be just what you’re looking for. Use Google to find local classes and workouts that fit your schedule, and don’t be afraid to mix it up between different types of classes to keep things feeling new and fresh!

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

This is the year! You’re finally going to achieve full “summer body” status – you’re going to eat right, work out regularly, slim down, and keep the weight off. Does this goal ring a bell? With the month of June knocking on our door, many of us are thinking about summer activities and all of the fun things we want to do when the warmest months of the year are upon us, but the thought of getting in a bathing suit can be intimidating and can lead to crash diets that don’t produce lasting results. The good news is that this CAN be the year you work to get that summer body and keep it that way for fall and winter if you start with aiming for a healthy body, rather than just a skinny one.

Start Small
When trying to implement any major health adjustment or lifestyle change, it’s important to have reasonable expectations – any lasting change to your health doesn’t happen overnight! If you haven’t been working out, start by walking around your neighborhood or joining one of our local Laredo gyms. If you have a regular workout routine, think about changing things up to give your body a fresh jump start. This is also an excellent time to introduce a well-balanced diet so that you’re not counteracting the workouts with food that is not going to nourish your body.

Work Up
Now that you’ve had some time to warm up to working out more regularly, it’s time to up the intensity. Exercises that are high intensity and high-calorie burning can be great for toning and weight loss. Running, interval training, dance cardio, and swimming are all great ways to burn a high number of calories. If you are continuing to eat healthy, intensifying your workouts will help you lose weight and tone up naturally.

Maintain
Hopefully, you have now reached the point of healthy, fit, and ready – ready to put that bathing suit on and hit the pool! They key now is maintaining the new healthy lifestyle that you have worked hard to build. Keep up with your work out and meal plans, take steps to de-stress, and make sure you’re visiting your doctor for your yearly exams. This healthy state of mind can help foster overall wellness and also help prevent disease or illness. It’s also important to keep in mind that anything worth working towards takes time and that nothing worth having will come easily! Taking care of yourself this summer is important. Encourage yourself, stick to the plan, work hard, and don’t sweat it if you want to have a cheat day or take a break from the gym. A healthy body will come in time as long as you keep the goal in mind and are taking steps to get there.

Be sure and show us your results by tagging us on Facebook! Getting healthy, looking good, and staying healthy and happy feels good, doesn’t it

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

No one can be a fitness professional on their first day working out. Getting fit and maintaining a healthy lifestyle takes time, practice, and especially patience. Now that January has come to an end, those New Year’s resolutions you had set for yourself are probably starting to trickle off and becoming harder to keep up with. Staying determined with your fitness goals is not only essential but perhaps the hardest part of leading a healthy lifestyle. We know how hard this process can be, but you can keep your hard work from going to waste with a few tips on how to keep up the fit lifestyle and stay motivated with your new training regimen.

The most important key to staying motivated is to make sure you are doing all of this hard work for the right reasons. Recent studies have shown that individuals who are motivated based on external factors, such as an upcoming high school reunion, a wedding, or the pressure of a significant other pushing you to diet, will only have temporary results. Because they are motivated by a brief time frame, these individuals typically do not stick with their new routines. However, when internally motivated, basing your goals on the changes that you wish to see in yourself, the results can create a lasting lifestyle change, showing longer and more successful outcomes.

Another critical factor in maintaining a healthy training regimen is to always go at your own pace. Taking steps according to what you feel your body is ready for will keep you on the straight and steady path. As you progress and your training becomes more comfortable and a part of your daily routine, then you can slowly start to push yourself. Although this approach takes a more extended amount of time to show results, it keeps you from pushing yourself too hard, avoiding unwanted injuries and burning out too quickly.

Another great and fun way to get up and stay active is to include a friend! There will always be days where watching TV will seem much more appealing than the sight of a treadmill, so having a workout partner will help keep your eyes on the prize, hold you accountable, and help you stay motivated to reach your fitness goals.

Finally, the most important thing to keep in mind is that everyone starts at different levels of fitness. While these famous instructors talk about their “tried and true” workout methods, and while they may work for other individuals, this does not guarantee that they will work for you. Everyone’s body is different, and so whether you are starting at level 5 or level 0, the most critical key is to stay positive and stick to a training program that’s healthy for you and your specific fitness level. Maintaining your physical and mental fitness is not about how fast you can get to the end result, it is about implementing a lifestyle change at a pace that works for you and your body!

Learn 9 ways you can stay healthy and active while working in an office. 

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

While the New Year starts to roll in and you begin to prepare for wholesome January or another popular cleanse diet, ask yourself this, is it worth putting your body through this stress?

We all recognize that these diets may get the job done now, but let’s try to think about what the best options are for long-term healthy lifestyle.

The debate between dieting and lifestyle changes has been going on for years. We know this can be confusing for the individuals trying to find the best option for them and their health, so we here at the Laredo Emergency Room want to give you the facts so you can make the best decision for you and your needs.

While getting ready to start your new health craze, ask yourself a few questions, does your diet make specific foods off limits? Has this diet promised unrealistic weight loss goals over a short time period? Finally, has it promised to help you lose weight without exercising?

If you answered yes to any of the following questions, chances are you’re looking at a fad diet. Fad or trendy diets are not always a bad thing, but depending on its implementation, they can lead to more severe health consequences later down the road.

When dieting, results tend to show faster, but nutritionists and doctors report that losing weight quickly over an extended period of time may appear to be a healthy jumpstart, but in actuality, is quite the opposite.

These extreme, fast-paced weight-loss regimens can make you think you are shedding those unwanted pounds, but instead of weight, you are dropping a high proportion of water mass, or even losing muscle tissue. By limiting your nutritional intake, this process can be very unhealthy.

Since the majority of diets are considered temporary, most likely you will eventually fluctuate back to your original weight. Professionals call this fluctuation of weight ‘yo-yo dieting’, and while the term might sound harmless enough, the repetition of this dieting method can take a severe toll on your body that can lead to health problems later down the road. In response to this, doctors are now emphasizing the importance of maintaining a healthy regime by adjusting their lifestyle, rather than dieting, in order to maintain peak mental and physical health.

Managing and maintaining a healthy lifestyle does not result from a short-term dietary change. Rather, it’s about making a long-term commitment to change that includes healthy eating, regular physical activity, and balancing the number of calories eaten alongside the calories the body uses.

Although the term ‘lifestyle change’ sounds intimidating, it’s all about making small modifications that lead to a significant result. Results may take longer to notice, but the body is then able to maintain a healthy, and sustainable weight loss rate, which is around 1 to 2 pounds per week.
The key to making a lifestyle change last is creating a realistic plan that you are confident you can maintain. The most critical element to being able to implement this change into your day-to-day regimen is progressing as the process becomes more normalized. Therefore make sure you start small and break down your overall goal into manageable steps. Making a lifestyle change is not an easy job, but it is the most beneficial for your health. If you can, involve a friend for support. It will make the process much less intimidating. There are also support groups in your community and online that have other people just like you who are making healthy lifestyle changes.

So remember when you think that making a lifestyle change sounds hard compared to dieting, don’t forget that there is a massive difference in weight loss and being healthy, and dieting gets in the way of long-lasting change.

Check out these 4 habits you can start right now for a better, healthier life.

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

It’s always the same thing – every January, people across the country resolve to lose half their body weight, suddenly turn vegan, or run a full marathon the following week. The problem with these goals, as admirable as they are, is that they are not attainable New Year’s resolutions, at least in the short term. All too often, people who make such far-reaching, lofty goals each January 1 are more likely than not to be disappointed – and then even more likely to fall back into their old bad habits.

At Laredo Emergency Room, we recommend a more measured, gradual approach to your healthy New Year’s resolutions.

Making these small, simple tweaks to your diet can make surprisingly big changes in your overall health and physique:

Hydrate smart. Of course, you’ve heard the age-old wisdom about drinking eight glasses of water every day – and if you’re like most people, you fall short of that goal most days. But if you look at what you drink each day, including coffee, sodas, alcoholic beverages, and other drinks, you may find that you actually drink plenty of fluids – just not the right kinds. Switch even just some of your sugary or high-calorie favorites for water with lemon. Adding lemon to your water not only gives your otherwise bland drink a bit of zesty flavor – but it also boosts metabolism.

Go whole. Switching from white or refined grains to whole grains is one of the easiest ways to improve your diet. Virtually all grain-based foods, from tortillas, breads, and muffins, to cereals, pastas, and pizza crusts, are available in whole wheat varieties. People who make this simple swap have better digestive health, lower cholesterol, and lower body weights than people who eat white, refined grains. A Nurses’ Health Study, documented by the National Institutes of Health, even concluded that increased intake of whole grains can protect against coronary heart disease, which can help keep you out of Laredo Emergency Room.

Eat slowly. The body takes about 20 minutes from the time you eat to feel full, which means that if you go back for a second helping before those 20 minutes are up, you may find in the end that you’ve overeaten. In other words, you were satisfied with your first serving – you just didn’t know it. Eating slowly allows your body to catch up to your appetite, reducing the chance that you will overeat and consume more calories and fat than your body actually needs. Eating slowly can also reduce the risk of heartburn and abdominal discomfort.

Size right. Portion control can go a long way toward losing weight. Our culture of huge portions is catching up with Americans in a big way, and the trend has spread from the restaurant table to the kitchen table. Gradually cutting back portion sizes can trim calories and fat from your diet each and every day, helping you to lose weight without actually changing what you eat or restricting you from eating your favorite foods. Giving yourself specific amounts of snack foods, rather than eating right out of the box or bag, and keeping snack foods hidden from view can also help.

These helpful yet completely do-able strategies will have you feeling better, less bloated, and more energetic – and likely will help you trim a few pounds while you’re at it, all without making major changes. See, attainable New Year’s resolutions are possible, if you just take it in small steps.

 

Hiring a personal trainer is another fantastic approach to achieving your health goals in 2019. Learn more about the top things to look for in this blog: How to Pick a Personal Trainer

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

Let’s face it: nobody’s perfect. And with the holidays, it’s easy to give ourselves plenty of excuses for not exercising and eating right. But excuses and holidays aside, too many of us adopt poor health habits all throughout the year, and one of the worst is a sedentary lifestyle. The National Institutes of Health reminds us that we humans were “designed to move” and that our very survival depended upon it. Yet our modern world is forcing us more and more into activities that restrict physical movement, whether in our homes, in our cars, or at work.

A sedentary lifestyle can be learned from childhood if you grew up with few active role models and opportunities for exercise. It can be the result of chronic illness, pain, or injury. It also can sneak into your otherwise once healthy life gradually and in many ways, overtaking one hour here and another there as you trade more physical activities for those less rigorous. With the rise of electronic media and the many ways to consume it, people are becoming even more sedentary than ever, as they binge on entire television seasons, play endless hours of video games, and participate in social media.

The real problem with living a sedentary life is that is comes with real consequences and serious risks to your health,[ https://medlineplus.gov/healthrisksofaninactivelifestyle.html] including:

* Slowing metabolism, resulting in weight gain

* Loss of muscle and endurance

* Metabolic syndrome and Type 2 diabetes

* Heart diseases and stroke

* Poor blood circulation, increased blood pressure, and increased cholesterol

* Weaker bones and osteoporosis

* Rise in inflammation

* And even hormone imbalance, depression, and anxiety In fact, Laredo Emergency Room cares for countless patients who suffer from these conditions, all too many the result of sedentary lifestyles. While catching up on the latest 12 episodes of your favorite show comes with a steep cost, there is good news.

Just as a more sedentary lifestyle can creep in almost unnoticed, a more healthy, active lifestyle can begin gradually with just a few simple swaps.

In fact, starting slowly is the safest way to build more exercise into your daily routine:

* Do more chores around the home – housework, do-it-yourself repairs, and yard work are great exercise.

* Walk laps around the room when you talk on the phone and dance when you listen to music.

* Cook instead of going out to eat – the activity in the kitchen gets you moving, and you’re more likely to eat healthfully when you prepare your meals yourself.

* Use the stairs instead of an elevator wherever you go.

* Park farther away from building entrances.

* Do chair exercises at work and take frequent breaks to stretch and walk for even a couple of minutes.

* Choose one new hobby to get you doing something more active; even “sitting” hobbies, like crafting or working jigsaw puzzles, get you moving more than the television does.

* Do floor exercises or yoga poses while you watch TV – and use social media to support and keep you accountable to a healthy lifestyle.

However you work more physical activity into your daily routine, your body will thank you for it. Your body needs to move to be healthy, and Laredo Emergency Room wants it to stay that way.

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

Across the nation, sport related injuries are on the rise—and they can contribute to many factors. The physical stress is often too much for the growing bodies of young athletes and wearing the proper safety gear isn’t always enforced. And this just scratches the surface.

Studies have now connected concussions to prolonged participation in football. The condition known as Chronic Traumatic Encephalopathy, or CTE, has led to life-altering physical and mental conditions for many prominent professional athletes. Although sports leagues and schools have sparked nationwide campaigns to help encourage safety in sports at all ages. And though sport related injuries are now on high alert, dangers of suffering injuries are no less alarming. The Consumer Product Safety Commission reported the following:

1.) Football accounted for 1, 0240,022 doctor office, emergency room, and hospital visits

2.) Soccer accounted for 368,726 injuries

3.) Cheerleading caused 75,307 injuries

4.) Gymnastics contributed to 67,542 injuries

This is why parents must get involved to keep young athletes safe, in addition to efforts from programs such as Heads Up Football and our very own, here at Laredo Emergency Room. The following are some simple ways you can help protect your child from injuries:

  • 1.) Heart Screenings – Unfortunately, a life of sports is not meant for everyone, especially those of us with heart conditions. It’s never easy to take away something they love, but sometimes that’s the best way to protect our loved ones.
  • 2.) Stretching and Warming Up – To help prepare their body for exercise, make sure they loosen their joints and increase their blood flow by stretching. Encourage them to gently prepare for physical activity by warming up.
  • 3.) Playing with Kids Their Age – Your child can be as large as an older kid and still not as physically mature. Letting them play with them may be too big of a risk and literal hit to take.
  • 4.) Avoiding Excessive Fatigue – Some schools of thought have suggested fatigue contributes to sports-related injuries. Until the cause and correlation are clear, we should not let our children over-extend themselves.
  • 5.) Buying the Right Shoes – Running routes on wet grass in sneakers is an injury waiting to happen. Investing in the right shoes can help keep them out of our ER and on the playing field!
  • 6.) Staying Hydrated – Losing just 1% of their body’s water content can increase the likelihood of injury.
  • 7.) Avoiding Playing while Injured – When not under profession sports contract, playing injured should be out of the question. Let them heel before they get back on the field.
  • 8.) Watching Their Temperature – Combining sports with temperatures in the upper 90’s too 100’s can equal a heat stroke. In the summer, at its hottest, young athletes face the most significant risk.
  • 9.) Consuming Nutritious Foods – Sports injuries can often be a sign of nutritional imbalances. Help avoid the problem by preparing pre-workout-foods that have a healthy balance of proteins, carbs, and calories.
  • 10.) Joining a Team Sport – Youth sports participation can not only help improve your child’s health and physical fitness, but can also boost their self-esteem, and improve their leadership skills!

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