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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26/Apr/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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26/Apr/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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26/Apr/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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26/Apr/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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26/Apr/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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26/Apr/2019

We all know that the month of July is a time for fun in the sun! Many of us are flocking to vacations, pool parties, camping trips and sporting events that will occupy a large part of our time during the warmer months. These activities can be exciting, but they can often take a dangerous turn if we are not thinking about our exposure to the elements – Heat Exhaustion can strike without notice or warning, and quickly turn to the more deadly Heatstroke without treatment.

The CDC tells us that heat-related illness kills up to 600 people every year in the US alone, but we can easily avoided it if we can recognize the risk. Obvious risk factors like time of day and activity level do play a major role in the onset of heat-related illnesses, but there are other contributors that may not be as easily noticeable. Some important factors to recognize are:

1.)Using prescription medication – The elderly are especially susceptible to heat-related illness due in large part to the use of medications that are used to treat heart conditions, blood pressure or urinary problems. If you are out and about on a hot day with your grandparents or other older friends, be sure that they are properly hydrated, shaded and have frequent breaks from activity.

2.)Alcohol use – It’s safe to say that people who are on vacation or at a backyard party are usually not thinking about the risk of sun exposure as their first concern, especially once someone has had a few drinks, protection from the sun may be an afterthought. For those times this summer when the only thing on your mind is having a good time, be sure that sunscreen, shade, and hydration come first!

3.)Being overweight or obese – anyone carrying more weight can be prone to overheating quickly. As the body is expending more energy to move, it also cannot process the heat it’s taking on through thicker bodily layers. This combination can be a fast track to heat-induced issues for people who are overweight.

We know that recognizing risk factors is half the battle when it comes to fighting heat-related illness, but the other half is being able to identify heat exhaustion and heatstroke in time to avoid permanent physical consequences.

 

Heat Exhaustion

 

Heat Exhaustion can be thought of as the precursor to Heatstroke, and though it is less serious, treatment should be rendered immediately if you see someone displaying symptoms.  Identifiable symptoms of heat exhaustion are:

  • Muscle cramping
  • Nausea or vomiting
  • Excessive sweating
  • Cold, clammy skin
  • Dizziness or fainting
  • Headache

 

The best treatment for Heat Exhaustion is to help that person to cool themselves and lower their body temperature. A person suffering from mild Heat Exhaustion can recover if they take the steps rest and thoroughly rehydrate – move into the shade, remove excess clothing, drink water or a sports drink, and run cold water over the skin if it’s available. If the symptoms do not improve within an hour, it’s time to call a doctor.

 

Heatstroke

 

After the stages of Heat Exhaustion progress, we are now dealing with the most dangerous heat-related illness: Heatstroke, and it can be deadly. Heatstroke can cause damage to nearly every major bodily system if not treated immediately. Recognizable symptoms of Heatstroke include:

  • Hot, dry skin (this person is no longer sweating)
  • Racing heartbeat
  • Confusion
  • Slurred speech
  • Loss of consciousness
  • Seizures

 

It is vitally important that anyone who is suffering from Heatstroke seek emergency medical attention immediately because as we mentioned before, permanent damage to the body and its functions can occur very quickly.

 

The bottom line for fun in the sun: if you’re going to be out in it, be prepared! Pack sunscreen, shady hats, and plenty of fluids. The risk of Heat-related illnesses can definitely be scary, but with awareness and knowledge, you can enjoy your summer fun knowing that you’re ready to handle the heat!

 

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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26/Apr/2019

Most people will experience a headache at some point in their life. At the least, headaches are an inconvenience. At the worst, they can indicate a serious health problem. Here are some common types of headaches and whether you should wait it out – or if you should seek medical attention.

Primary headaches are those that are not a symptom of an underlying disease or health problem. These include:
Cluster headaches (occur in patterns or ‘clusters’)
• Migraines
• Tension headaches

Primary headaches can be caused by certain lifestyle choices, including drinking alcohol, lack of sleep, skipped meals or stress.

A secondary headache is a symptom of a disease that can irritate and activate nerves of the head. A few of these headaches include:
• Sinus headaches
Thunderclap headaches (sudden, severe headaches associated with multiple causes)
• External compression headaches

The causes of secondary headaches vary from benign to severe. These conditions include concussions, encephalitis (brain inflammation), brain tumors, ear infections and high blood pressure.

So, when should seek medical attention? If your headache is coupled with confusion, fainting, high fever (over 102 degrees), stiff neck, nausea or vomiting, it could indicate a more serious condition. If your headaches are happening more than usual, worsen, don’t improve with over-the-counter medication, or keep you from your normal activities, you should seek medical attention to explore your options of alleviating the symptoms.

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


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26/Apr/2019

When it comes to exercising, it seems like people are never at a loss for new excuses. “I work too much,” “I don’t have time,” “My kid needs help with their homework,” “I walk a lot at my job…” the list goes on and on. But even in a small town like Laredo, “I don’t have anywhere to work out,” is the last excuse you should make for why you aren’t working out.


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26/Apr/2019

Fitness isn’t just for dieters, bodybuilders or athletes; fitness is for everyone.  No matter how long it’s been since you last tried working out, it’s never too late to get yourself back on the right track. But between all the techniques, terminology and equipment, getting started can seem like the hardest part.

The good news? It doesn’t have to.

When you start exercising the right way and at the right pace, you can begin to take back control. You’ll experience a healthier, more powerful you. Get started with these easy-to-follow tips that you can put into action today!


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