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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21/Sep/2019

They say that you’re only young once, and life in your 20’s can certainly seem like there is no other choice but to have as much fun as possible! But now you’re in your 30’s, and making lifestyle adjustments in these next few years can go a long way in repairing the damage that your younger self may have done to your body – staying up late, excessive drinking, maybe even smoking or not staying physically active. These transformative years can help get your health back on track, and we have a few tips and lifestyle changes to help you do it.

The first step to achieving a healthy lifestyle is the mental will to get there. Adults in their late twenties to early thirties experience a lot of unneeded stress, mostly due to professional or personal life issues. While the demanding responsibilities that we face during this time of our lives can be stressful and exhausting, there are small exercises you can do to help make the stressors of life more bearable. A great example is journaling or making a list – putting pen to paper to get your responsibilities and anxiety out of your head can make it easier to prioritize and identify them, and eventually overcome them.

Whether you’ve spent the last few years focused on climbing the corporate ladder or have been too stressed to worry about sleep, now is the time to take back control of your sleep schedule. Did you know that not getting enough sleep can cause hormonal imbalances, which can affect the overall health of your body and can lead to serious health issues later in life? If you find yourself having trouble falling or staying asleep, try keeping your cell phone and computer on do not disturb after a certain hour. The blue light that these devices give off can keep you awake for hours after logging off, and less screen time can also be good for your eyes and mental state.

Regular exercise is an essential step in being healthy at any age. Some good options for getting back into the work out state-of-mind, especially if you’ve been out of the game for a while, is to get up and walk for 30 minutes every morning, sign up for a yoga class, go spinning, or reach out to a personal trainer for weekly workouts until confident enough to exercise on your own. Whatever it is you choose to do, finding something you love will help you stick to a routine!

A great way to make working out a regular habit is to take the ‘cue and reward’ approach. For example, if you want to become a regular runner in the morning, you would first need to start running at the same time every day which creates a cue, and then rewarding yourself with an episode of your favorite show after the run. Doing this repeatedly will create a habit in your day-to-day life, and make it something to look forward too, rather than dread.

Weight management and nutrition goes hand-in-hand with regular workouts – often times, getting on track with one will lead to healthy adjustments for the other. A balanced diet complemented with vitamin supplements can give your body a kick-start for maintaining focus on your weight management and workout routine.

The downside of getting older is that our bodies cannot bounce back like they used to, but with age comes wisdom. With wisdom and some of our tips listed above, you have the complete power to make this stage of your life the best, most healthy one yet!

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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21/Sep/2019

Once we clock in at work, it’s easy to focus simply on getting the job done. We want to be productive. We want to meet deadlines and goals. Even work in a few moments here and there to socialize with coworkers. But too often what falls by the wayside, forgotten and neglected, is our health.

For many of us, working means sitting at a desk for long periods of time. This sedentary presence leads employees down the path to poor cardiovascular health and weight gain. According to an article written by Dr. Edward Laskowski, a certified by the American Board of Physical Medicine and Rehabilitation, sitting for too long repeatedly can create more significant health issues. This can give rise to metabolic syndrome, characterized by elevated cholesterol and an increase in blood pressure, blood sugar, and fat around the waist.
Staring at computer screens all day can be hard on the eyes and cause headaches, while poor chair support and computer screen alignment can lead to stiff, aching muscles and lasting (but not irreversible) changes in posture and carriage – which, if left uncorrected, can cause joint problems further down the road.

Some workers forgo breaks and lunch in order to remain focused on their tasks. Haley Robinson, a clinical dietitian at Piedmont Atlanta, describes how this causes the metabolism to slow down and go into survival mode, which makes it harder to maintain a healthy weight and prompts workers to overeat at the end of the workday.

At Laredo Emergency Room, we know firsthand that these workplace habits lead to significant health problems. We frequently treat patients for heart-related conditions that are directly related to an inactive lifestyle. We see people every day for complaints relating to back pain, muscle spasms caused by tension and poor posture, and much more. We, in the community, must understand that being at work does not preclude us from making healthy choices.

Here are nine tips on staying healthy at work:

 1. When you have to sit, do it right. Start by making sure your chair is supportive to your back and that you can sit comfortably with your legs uncrossed.
2. When you use a computer, your neck should be straight. If you find yourself looking down, you should elevate your screen.
3. For those with hand and wrist issues, like carpal tunnel syndrome, look into keyboard and mouse options that can help with hand and wrist comfort.
4. Take frequent breaks. Stand up and stretch, and then walk for even just a few minutes once every thirty minutes.
5. Find ways to stay active as you work, like pacing around your workspace as you talk on the phone, or having coworkers join you for “working walks” instead of traditional conference-room meetings.
6. As you sit at your computer, you can work a variety of desk exercises into your day.
7. Trade your traditional chair for a balance ball chair, which can help with posture and strengthen your core.
8. Incorporate a raised desk that allows you to stand while you work. If your environment allows, you can even position your computer or work surface above a treadmill.
9. Eat small, healthy meals throughout the day, including snacks high in protein and fiber, to keep up your energy and help you maintain a healthy metabolism.

The great thing is that putting into place some of these healthy approaches to your workday is actually easy. We know that making them a habit is the hard part – but recruiting co-workers to join you in your quest can help. Most employers also love hearing that their staff is seeking ways to be healthier and are usually willing to help in any way they can.

 

For more health tips, follow us on Facebook! Be sure to check out 10 additional ways you can stay healthy at work.

Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.

 


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