Whether you’re at your desk all day or toting the kids around, chances are your back, shoulders or neck could be feeling a bit tight.

“Throughout the day, tension can build up in your muscles. Stretching relieves this tension by encouraging blood flow to your body, and can give you a little boost of energy, too,” says Arianna Becker, DO, AdventHealth’s family medicine physician who serves patients ages 18 and up at the Center for Health & Wellbeing in Winter Park.

The next time you’re feeling stressed, take a quick break to stretch. Here are a few tips from Dr. Becker to get your best stretch and feel better faster.

Relax Your Shoulders

It’s easy to find yourself hunched over the computer in the middle of the day. You may not even notice what you’re doing until you feel a twinge in your neck or tightness in your shoulders. Shoulder rolls are a great way to take a quick break from a full inbox. Here’s how to do them:

• Sit up straight in your chair with your feet flat on the floor
• Lift your shoulders up toward your ears
• Slowly roll your shoulders back and breathe deeply
• Repeat up to 10 times

Loosen Your Neck

Looking down at a desk all day can give anyone a crick in the neck. Next time you’re feeling the tension of a busy workday rising to your neck, try a few simple neck rolls:

• Gently lower your head to one shoulder
• Slowly roll your neck forward and to the other shoulder
• Repeat 10 times

Get Up and Move

It can get uncomfortable sitting in a chair after a while. Take a break to destress and improve blood flow by getting up and moving around. Do a few simple stretches:

• as you move arms from side to side
• do calf raises and stretches
• Lunge to help loosen hamstrings and quads
• Loosen your hips and IT band (bring your right foot behind the left and your arms over your head and lean toward the left)
• Hold for up to 10 seconds, switch legs, bringing the left behind the right and lean toward the right

If you feel self-conscious stretching in the middle of the office, head to an empty conference room. Or, head outside to a more private space. This time away can help you refresh your body and recharge your mind, making it easier to focus on work.

Make Stretching a Regular Part of Your Day

When stretching is part of your daily routine, you’ll find you feel better and are more productive. Schedule regular stretching breaks for yourself to feel better physically. Put it on your calendar and get into the habit of taking care of your body, mind and spirit throughout your day. “Your body will thank you for making stretching a part of your day,” says Dr. Becker.

Where Wellness Meets Community

Dr. Becker and other AdventHealth Medical Group physicians offer family medicine care at the Center for Health & Wellbeing in Winter Park — a state-of-the-art center developed through years of collaboration between the Winter Park Health Foundation and AdventHealth. Offering a fully integrated, innovative health experience, this center is dedicated to empowering you to live your best life in body, mind and spirit.

For more information on how to achieve whole-person health, visit YourHealthandWellbeing.org/services/ and CentralFloridaPrimaryCare.com.

The post Feeling Stressed? Stretch It Out appeared first on Center for Health & Wellbeing.

Over the summer, many of us have been safely enjoying a more “normal” way of life — visiting with family and friends, traveling and catching up on all we missed last year. But as health officials continue to study new variants of the virus that causes COVID-19, we’re turning our attention to the delta variant in particular.

If you’re concerned you or a family member might have COVID-19, our partners at AdventHealth, with medical offices located inside the Center for Health & Wellbeing, are here to help give you answers through COVID-19 testing.

Facts to Keep in Mind

Viruses change constantly, and scientists have been watching for coronavirus variants since the beginning of the pandemic. The delta variant is now the predominant strain of COVID-19 in the U.S. — responsible for more than 80% of the infections — according to the Centers for Disease Control and Prevention (CDC).

Here are some things to keep in mind:

Studies Suggest Current Vaccines Protect Against the Delta Variant
The best protection against the delta variant is to get fully vaccinated. Vaccines are more than 90% effective at preventing you from being hospitalized due to the virus. If you’re eligible for the vaccine and haven’t gotten it yet, now is the time.

Those Who Aren’t Vaccinated Are Considered High-Risk
The delta variant can spread rapidly in groups of people who aren’t vaccinated. Children and adults who haven’t gotten the vaccine should keep practicing safety precautions like:

• Avoiding touching eyes, mouth and nose
• Covering coughs and sneezes
• Disinfecting high-touch surfaces frequently
• Keeping a safe distance from others, especially indoors
Washing hands often
• Wearing a mask

How to Protect Your Family

It’s not clear yet if the delta variant causes more severe symptoms than other strains of coronavirus. If you have family members who aren’t vaccinated, stay alert about any symptoms they may have. So far, the most frequently reported symptoms for the delta variant are a headache, runny nose and sore throat.

If you or a family member have symptoms, we’re always nearby to help. The only way to tell for sure if you have a strain of coronavirus is to get tested. For more information on the selection of tests we offer or to reserve your spot in line, visit our site today.

Important Resources

We encourage you to use the following resources for your top COVID-19 questions and concerns:

• COVID-19 Vaccines: Vaccines are readily available at multiple locations: visit Vaccines.gov or Centra Care.
• COVID-19 Testing: Rapid COVID testing is offered at all Centra Care locations. Only go to the emergency room if you are experiencing severe symptoms, such as difficulty breathing.
• Coronavirus Vaccine Resource Hub – AdventHealth launched a Coronavirus Vaccine Resource Hub and includes everything from FAQs, latest news and information on the AdventHealth vaccine team and our scientific committee. Visit www.CoronavirusVaccineFacts.com to learn more about the vaccine.

• If you have questions about COVID-19 or wonder if you should be tested, call the free AdventHealth Coronavirus Information Line at 877-VIRUS-HQ (877-847-8747). You can also find information at www.CoronaVirusSignsAndSymptoms.com.
• Donation Hub – For ways you can help, including sending notes of encouragement to our caregivers, as well as virtual volunteering opportunities, please click here.
• Mental Health – If you, your family, or colleagues, are in need of emotional help during this uncertain time, the Heart of Florida United Way 211 Information and Referral Crisis Line is connecting residents with information about available resources in the Central Florida community. Whether it’s finding out the location of the nearest food pantry or seeking information related to the virus, 211 Call Specialists are there to help. 
• Virtual Visit Options – AdventHealth Virtual Visits are available now for primary care, pediatrics and specialty care, as well as physical therapy. In the comfort of your home, you can speak with a medical provider by a video visit or phone call.

The post The Delta Variant: What We Know Now appeared first on Center for Health & Wellbeing.

In an effort to encourage more community vaccinations, members of AdventHealth’s clinical leadership staff is addressing frequently asked questions about the COVID-19 vaccine:

Q: I’m concerned that if I get vaccinated, I’ll be unable to have a child. What affect do the vaccines have on fertility?

A: There’s absolutely no evidence for any connection between the COVID vaccines and fertility – it’s misinformation that’s unfortunately become prevalent on social media. I’d advise women who are interested in one day getting pregnant to take care of themselves and their future health by getting vaccinated. — Dr. Mike Cacciatore, OB-GYN and Chief Medical Officer, AdventHealth Medical Group

Q: It seems the vaccines were developed very quickly. How can we know they are safe?

A: Scientists were very quickly able to sequence the genome of the COVID-19 virus once it emerged, so research began extremely quickly. But the vaccines were developed under stringent scientific and regulatory guidelines, and the usual rigorous review processes have been followed. We now have both clinical trial and post-EUA safety surveillance data that tells us the three vaccines currently in use in the United States are extremely safe and extremely effective.  — Dr. Steven R. Smith, researcher and Chief Scientific Officer

Q: The vaccines have only been in wide use for a year or less. How do we know there won’t be long-term side effects?

A: While these vaccines are new, we know historically that side effects generally happen within six weeks. After millions of COVID-19 vaccinations, no long-term side effects have been detected. Conversely, we do know there can be long-term effects of having COVID-19. “Long-haul” patients can suffer from severe symptoms long after the virus has left their bodies. We can expect to be caring for many of these patients in the years ahead.
— Dr. Victor Herrera, infectious disease specialist and Chief Medical Officer, AdventHealth Orlando

How to Get Vaccinated

With the two-dose Pfizer and Moderna vaccines deemed safe and effective by the FDA’s emergency use authorization (EUA) in December 2020, health care workers and communities across the country are mobilizing to make strides in mitigating the COVID-19 pandemic.

Building upon its initial vaccine rollout to front-line team members, AdventHealth administered tens of thousands of COVID-19 vaccines to front-line health care workers, first responders and people, according to each state’s guidance for vaccine eligibility and as outlined by federal guidance.

“Because each state uses a different model for community distribution, the approach used to prioritize vaccine distribution is tailored to our different locations,” said AdventHealth’s chief medical officer Brent Box, MD. “We are eager to continue supporting these efforts to distribute as many doses as possible.”

To find vaccine locations near you, please text your ZIP code to 438829, call 1-800-232-0233 or visit https://centracare.adventhealth.com/urgent-care/covid-19-vaccines.

The post Answers to Your Frequently Asked Questions about the COVID-19 Vaccine appeared first on Center for Health & Wellbeing.

But ensuring that you consume enough vitamins and minerals from the best sources — and not too much — is one often-overlooked area of nutrition. These nutrients play a role in just about everything your body does, from building bone to warding off infection to replacing blood cells. In honor of Brain Health Month at the Center for Health & Wellbeing (CHWB), our friends at AdventHealth, co-owners of the CHWB, share the top four nutrients for brain health and helping improve your body’s performance.

Your Top Four Nutrients

Using information from the National Institutes of Health as a guide, let’s take a closer look at four of the most important vitamins and minerals. For each one, we’ll identify those who may not be getting enough, look at some of the signs of deficiency and suggest foods to remedy any problems.

In every case, though, the only way to be sure whether you have an issue is to talk to your doctor, who can prescribe the correct blood tests and a customized plan to optimize your nutrition for not only brain health, but your whole health.

Though the typical adult gets enough vitamin C, people who smoke and those exposed to secondhand smoke should try to get substantially more. That’s in part because smoke increases the amount of the vitamin your body needs.

Vitamin D and Brain Health

Who should pay attention?

Most of us. Studies have shown that between one quarter and one half of Americans don’t get enough of this vitamin.

People more likely to need more vitamin D include breastfed infants, those who smoke and people of ethnicities with darker skin color.

How does it help us?

It plays a key role in helping your body absorb other nutrients, including calcium.

How can I get it?

Of course, vitamin D is distinctive because it’s the only vitamin your body can produce on its own, with the help of sunlight. Ironclad recommendations are tough to come by, but some experts say all you need is between five and 30 minutes of sunlight, twice a week.

Unfortunately, lifting the blinds doesn’t count. Ultraviolet radiation does not pass through glass, so exposure to sunlight through a window will not produce vitamin D.

Your body can make vitamin D in virtually any weather, though; even complete cloud cover only reduces ultraviolet energy by half.

That said, it’s not difficult to get enough vitamin D from your diet alone. Though it is only present naturally in a few foods (including fish), it is added to a medley of manufactured foods. A serving of milk or orange juice, for example, may give you roughly a third of your daily requirement.

What happens if I don’t get enough?

Soft or weak bones are a typical result of not getting enough vitamin D. In children, this condition is known as rickets.

Though the typical adult gets enough vitamin C, people who smoke and those exposed to secondhand smoke should try to get substantially more. That’s in part because smoke increases the amount of the vitamin your body needs. Several studies have also been conducted which shows the association between vitamin D and brain health. In 2016, Miller BJ et al. conducted a human study which shows that vitamin D increases plasma Aβ in older adults, indicative of decreased brain activity.

Vitamin C

Who should pay attention?

How does it help us?

The vitamin has a handful of major benefits. First, as an antioxidant, it protects cells from the damage caused by free radicals. These are unstable molecules created as a result of everyday chemical reactions, as when food is converted to energy.

Second, our body needs vitamin C to make a key protein, called collagen, that helps wounds heal.

How can I get it?

As you probably know, citrus fruits like oranges and grapefruits are a good source of vitamin C.

Potatoes and many types of fruits and vegetables, including strawberries, cantaloupe and tomatoes, also contain the vitamin.

What happens if I don’t get enough?

Vitamin C deficiency will cause scurvy (symptoms include fatigue and bleeding gums) if sustained for many weeks.

If you have a cold, be careful with thinking a vitamin will do the trick.

Research shows vitamin C supplements do not reduce your risk of catching a cold. However, there is some evidence that the vitamin may result in slightly shorter colds, but only if you consume it before symptoms begin.

Vitamin B12

Who should pay attention?

As with vitamin C, most Americans get enough vitamin B12.

However, two main groups of people should talk to their doctor to see if they need more of this vitamin.

Older adults, whose bodies may have a tougher time absorbing the vitamin, are often advised to seek out food products (like cereals) with the vitamin added in.

And, because vitamin B12 is not found in plants, vegetarians and vegans may need to take similar advice. This also applies to pregnant women and breastfeeding mothers whose babies might not get enough of the vitamin.

How does it help us?

In two major ways: by helping to make our DNA, and by repairing nerve and blood cells.

What happens if I don’t get enough?

A deficiency can be hard to spot without a blood test, as its symptoms – feeling tired and weak among them – can be caused by many problems.

How can I get it?

Though it is often added to food, vitamin B12 is found naturally in a variety of animal foods, including fish, meat, eggs and milk.

Iron

Who should pay attention?

Iron is actually a mineral, which is also a type of nutrient.

Most Americans get enough iron, though teen girls and women with heavy periods may need to consider upping their intake.

One study found only one in fifty adult men don’t have enough iron, but that figure rises to one in five for certain ethnicities, including women of African American and Mexican-American descent.

In addition, vegetarians need almost twice as much iron as others because the body doesn’t absorb the iron from plants as well as it does from meat.

How does it help us?

In lots of ways, but primarily to make proteins that carry oxygen around the body and to the brain.

How can I get it?

Iron is found naturally in many foods, including lean meat and seafood, nuts and many types of beans.

What happens if I don’t get enough?

If you don’t get enough iron, your body will eventually have trouble supplying your organs with oxygen. You may feel tired, lack energy and have a stomach ache. It can also affect your brain health.

Optimize Your Nutrition for Brain Health

Though your scale can tell you whether or not to cut back on the pizza, it takes a blood test and the watchful eye of your doctor to monitor your specific vitamin and nutrient levels.

With this information, your doctor can get a closer look at your unique nutritional needs and create a plan to optimize your nutrition for improved wellbeing. AdventHealth’s Lab inside the Center for Health & Wellbeing offers tests for more than a dozen vitamin deficiencies.

Learn more about AdventHealth Lab Care or schedule a lab appointment at the AdventHealth Lab inside the Center for Health & Wellbeing.

The post Brain Health: Top Nutrients for a Healthy Mind appeared first on Center for Health & Wellbeing.

In honor of Summer Fun under the Sun Month at the Center for Health & Wellbeing (CHWB), our partners at AdventHealth provide these tips on avoiding the most common culprits, as well as advice on what to do if you get bitten or stung this summer.

Mosquitos

Mosquitos are a nuisance, and they love warm wet environments. Not only are their bites itchy, but they may also carry some of the Zika virus, which means it’s more important than ever before to protect you and your family from being bitten.

Prevention

To avoid becoming a mosquito meal, try to stay inside at dusk and dawn when they are most active. If you do venture outdoors, wear long sleeves and pants to protect your skin. Adults can also safely use insect repellent with DEET, but children under two months shouldn’t be exposed to the chemical.

What to Do If You Get a Bite

If you end up with an itchy bite, use an over the counter remedy to soothe the sensation and redness. Avoid scratching because it will inflame the bite, and could also trigger a skin infection.

Jellyfish Stings

Whether you live near the coast or are heading there for a beach vacation, you’ll want to stay mindful of aquatic life. Jellyfish stings are painful but often avoidable.

Prevention

Always check for marine warnings before you head in the water. A purple flag at the lifeguard station means that there’s something dangerous in the water, and you should check it out before heading in.

You’ll also want to keep an eye out for any jellyfish that wash up on shore and ensure that your kids stay away from them as they can still sting even when they’re not underwater.

What to Do If You Get Stung

If you have a jellyfish encounter, get to safety and then wash the area well with seawater.  If there are any tentacles left behind, remove them and use gloves if you can.

Head to the lifeguard station to see if they have a vinegar solution.  Pour this on your skin and leave it for around 30 minutes before rinsing.  This will inactivate any stinging tentacles that might be left behind. 

The swelling and redness should go away, but if it increases, seek medical attention.

Despite what you may have seen on tv or in the movies, don’t urinate on the sting. Not only will it not help, but it could also make the stinging worse.

Stingrays

Summer is stingray season, and if you head to the beach, that means it’s time to shuffle.

Prevention

Check for marine warnings before you enter the water.  You may want to avoid heading in if it’s known that there are stingrays in the area. If you’re unsure, it’s still smart to do the “stingray shuffle” to avoid any accidents.

To do it, slow down your walk and shuffle your feet through the top layer of sand as you wade into the water.  This will alert any stingrays who are buried under the sand in 10 or 12-inches of water.  By shuffling, you send out vibrations that will scare them away and let you avoid stepping on one.  That way, you won’t be subjected to catching one of the venomous barbs in their whip=like tails in the ankle, foot, or calf. 

What to Do If You Get Stung

First, check to see if any of the barb is left behind.  If not, soak the affected area in a bucket of hot water for about an hour.  The hotter the temperature, the better as it will help to soothe the pain.

If there is anything left, it’s time to head to the ER.  Don’t attempt to remove it yourself because you could cause more damage.  You’ll also want to seek immediate medical attention if you experience any severe reactions after the sting, like a rash, vomiting, or trouble breathing..

Snake Bites

Although it’s just as likely that you’ll run across a harmless snake as it is that you’ll encounter a venomous one, it’s always good to use caution and know what to do if you’re bitten.

Prevention

If you see a snake, avoid it.  Don’t try to catch, trap or kill it as that is when most people get bitten.  Also, avoid tall grasses and piles of leaves were snakes may be resting or hiding.  They are most active at night or in the early morning, so use extra caution if you’re outdoors during those times.

What to Do If You Get Bitten

If you can safely take a photo of the snake, try to do that immediately.  If not, pay attention to it’s coloring and any patterns so that you can identify it if needed.

It’s normal to experience swelling if you’re bitten, so it’s also a good idea to remove jewelry around the area if you get a bite on your hand or arm.

Call 911 immediately or go to your nearest emergency room to get checked out.

Don’t bother with trying to suck venom from the bite wound- this is another myth that doesn’t actually work. Not only will it not stop the venom from spreading, but it could harm the person trying to 

Ticks

Hiking trails are a common place to pick up ticks, and though most are benign, some are associated with certain diseases you’ll want to avoid, like Lyme disease.

Prevention

If you’re venturing out into a heavily wooded area, wear protective clothing like long sleeves, pants, tall socks, and boots.  Tuck your pants into your socks to close any gaps, and use a lotion with DEET to repel ticks.

What to Do If You Get Bitten

Always inspect your skin when you get home to make sure you didn’t pick up any ticks.  If you find one, remove it with sanitized tweezers and clean and disinfect the area.

Most ticks are harmless, but if you develop a rash that spreads or experience a fever or joint pain, head to the doctor right away. 

Bees

Bees may be small, but they can pack a painful sting. Unless you’re experiencing an allergic reaction, there’s likely no reason to seek professional treatment.

Prevention

Bees don’t respond to insect repellant, so the only way to prevent a sting is to avoid bees.  Give flowers a wide berth and keep an eye out for hives and avoid them.

What to Do If You Get Stung

If you’re stung, the bee will release the stinger into the skin, which you can remove gently by scraping or pulling it out. Applying ice to the area may help relieve the stings pain, and Benadryl may reduce itching. A mixture of baking soda and water can help remove the stinger.

Call 911 or go immediately to an emergency facility if there are signs of a bad allergic reaction, like trouble breathing, a rash over the entire body, swelling or vomiting. If you have had severe allergic reactions to insect bites or stings in the past, consider carrying an EpiPen (epinephrine auto-injector), which can be prescribed by your physician.

The post Bites and Stings – Staying Safe this Summer appeared first on Center for Health & Wellbeing.

How Stress Affects Your Body

When you experience a stressful situation, your body gets ready for a life-and-death fight by producing a rush of hormones that speed up your heart rate and breathing and get your muscles ready to run or fight. This “fight-or-flight” response is your best friend if you’re running from a bear, but when the stress is from more frequent or long-term stressors, it can be your worst enemy. 

Chronically elevated levels of “flight-or-fight” hormones can affect just about every system in your body. Some conditions linked to chronic stress include:

• Autoimmune disorders
• Cancer
• Type 2 diabetes
• Heart disease
• Irritable bowel syndrome (IBS)
• Obesity
• Stroke

Symptoms of Chronic Stress

Stress can have such a wide-spread effect that it would be impossible to list all the ways it can show up in your body. Some of the most common symptoms of chronic stress include:

• Change in appetite (increase or decrease)
• Chest pain
• Constipation or diarrhea
• Fatigue
• Headaches
• Heartburn
• Indigestion
• Insomnia
• Jaw pain (from clenching your jaw or grinding your teeth)
• Missed periods for women
• Muscle stiffness and pain
• Rapid breathing and heartbeat
• Sexual dysfunction; loss of interest in sex
• Trembling hands or lips
• Upset stomach
• Weight loss or gain that is not explained by lifestyle changes

Managing Your Stress Level

Now that you understand just how much stress can impact your health, let’s talk about what you can do to keep that from happening. The good news is that you can take control over your stress and teach your body how to cope when a stressful situation arises. Just remember that you’ll have the most success if you practice these strategies regularly — not just when stress rears its ugly head.

Some ways to manage stress include:

• Breathing deeply and slowly (into your belly, not your chest)
• Eating a well-balanced diet
• Enjoying your hobbies (remember the saying about all work and no play?)
• Getting regular physical activity and exercise
• Laughing (it doesn’t matter if it’s at silly videos or with a friend)
• Prayer or meditation
• Sleeping seven to eight hours a night
• Spending time with friends and family

Find Help Coping With Your Stress 

If you feel like you’re not able to manage your stress level on your own, please visit our site to find a professional therapist to help you develop strategies for coping with your stress. Your whole health is too important to put off another day.

The post Physical Effects of Stress and Managing It appeared first on Center for Health & Wellbeing.

But ensuring that you consume enough vitamins and minerals from the best sources — and not too much — is one often-overlooked area of nutrition. These nutrients play a role in just about everything your body does, from building bone to warding off infection to replacing blood cells.

Peeking Into Your Whole-Body Nutrition

Though your scale can tell you whether or not to cut back on the pizza, it takes a blood test and the watchful eye of your doctor to monitor your specific vitamin and nutrient levels.

With this information, your doctor can get a closer look at your unique nutritional needs and create a plan to optimize your nutrition for improved well-being. AdventHealth’s Lab Care locations across Florida offer tests for more than a dozen vitamin deficiencies.

Your Top Four Nutrients

Using information from the National Institutes of Health as a guide, we’ll take a closer look at four of the most important vitamins and minerals. For each one, we’ll identify those who may not be getting enough, look at some of the signs of deficiency and suggest foods to remedy any problems.

In every case, though, the only way to be sure whether you have an issue is to talk to your doctor, who can prescribe the correct blood tests and a customized plan to optimize your nutrition for whole health.

Vitamin D

Who should pay attention?

Most of us. Studies have shown that between one quarter and one half of Americans don’t get enough of this vitamin.

People more likely to need more vitamin D include breastfed infants, those who smoke and people of ethnicities with darker skin color.

How does it help us?

It plays a key role in helping your body absorb other nutrients, including calcium.

How can I get it?

Of course, vitamin D is distinctive because it’s the only vitamin your body can produce on its own, with the help of sunlight. Ironclad recommendations are tough to come by, but some experts say all you need is between five and 30 minutes of sunlight, twice a week.

Unfortunately, lifting the blinds doesn’t count. Ultraviolet radiation does not pass through glass, so exposure to sunlight through a window will not produce vitamin D.

Your body can make vitamin D in virtually any weather, though; even complete cloud cover only reduces ultraviolet energy by half.

That said, it’s not difficult to get enough vitamin D from your diet alone. Though it is only present naturally in a few foods (including fish), it is added to a medley of manufactured foods. A serving of milk or orange juice, for example, may give you roughly a third of your daily requirement.

What happens if I don’t get enough?

Soft or weak bones are a typical result of not getting enough vitamin D. In children, this condition is known as rickets.

Vitamin C

Who should pay attention?

Though the typical adult gets enough vitamin C, people who smoke and those exposed to secondhand smoke should try to get substantially more. That’s in part because smoke increases the amount of the vitamin your body needs.

How does it help us?

The vitamin has a handful of major benefits. First, as an antioxidant, it protects cells from the damage caused by free radicals. These are unstable molecules created as a result of everyday chemical reactions, as when food is converted to energy.

Second, our body needs vitamin C to make a key protein, called collagen, that helps wounds heal.

How can I get it?

As you probably know, citrus fruits like oranges and grapefruits are a good source of vitamin C.

Potatoes and many types of fruits and vegetables, including strawberries, cantaloupe and tomatoes, also contain the vitamin.

What happens if I don’t get enough?

Vitamin C deficiency will cause scurvy (symptoms include fatigue and bleeding gums) if sustained for many weeks.

If you have a cold, be careful with thinking a vitamin will do the trick.

Research shows vitamin C supplements do not reduce your risk of catching a cold. However, there is some evidence that the vitamin may result in slightly shorter colds, but only if you consume it before symptoms begin.

Vitamin B12

Who should pay attention?

As with vitamin C, most Americans get enough vitamin B12.

However, two main groups of people should talk to their doctor to see if they need more of this vitamin.

Older adults, whose bodies may have a tougher time absorbing the vitamin, are often advised to seek out food products (like cereals) with the vitamin added in.

And, because vitamin B12 is not found in plants, vegetarians and vegans may need to take similar advice. This also applies to pregnant women and breastfeeding mothers whose babies might not get enough of the vitamin.

How does it help us?

In two major ways: by helping to make our DNA, and by repairing nerve and blood cells.

What happens if I don’t get enough?

A deficiency can be hard to spot without a blood test, as its symptoms – feeling tired and weak among them – can be caused by many problems.

How can I get it?

Though it is often added to food, vitamin B12 is found naturally in a variety of animal foods, including fish, meat, eggs and milk.

Iron

Who should pay attention?

Iron is actually a mineral, which is also a type of nutrient.

Most Americans get enough iron, though teen girls and women with heavy periods may need to consider upping their intake.

One study found only one in fifty adult men don’t have enough iron, but that figure rises to one in five for certain ethnicities, including women of African American and Mexican-American descent.

In addition, vegetarians need almost twice as much iron as others because the body doesn’t absorb the iron from plants as well as it does from meat.

How does it help us?

In lots of ways, but primarily to make proteins that carry oxygen around the body.

How can I get it?

Iron is found naturally in many foods, including lean meat and seafood, nuts and many types of beans.

What happens if I don’t get enough?

If you don’t get enough iron, your body will eventually have trouble supplying your organs with oxygen. You may feel tired, lack energy and have a stomach ache.

Optimize Your Nutrition

The common thread for all of these deficiencies is they can be identified by a blood test. It can reveal potential gaps in your health and help you and your doctor form the best preventive plan to keep you healthy and well.  

The post 4 Surprising Things a Blood Test Can Tell You About Your Nutrition appeared first on Center for Health & Wellbeing.

Physical therapy can improve your mobility, ease pain and get you back to your normal activities sooner. Despite these major health benefits, you may still be hesitant about scheduling your first or next therapy session. It’s understandable. But know that our physical therapists are here to make sure you get the care you need safely.

Strengthening Our Safety Practices For Your Physical Therapy

If your condition or injury is limiting your life, physical therapy can be an effective treatment. According to the American Physical Therapy Association, physical therapy can help you regain or maintain strength, flexibility and function. When you see a therapist, you’ll learn exercises and other strategies to help you get the most out of each day.

As you work one-on-one with your therapist to improve your physical health, take comfort in knowing our therapists are doing all they can to keep you safe and healthy. This includes washing their hands often and practicing social distancing when possible.

During your therapy session, your therapist will wear a face mask and other personal protective equipment when appropriate. You will be asked to wear a mask, too. In fact, as part of our safety policy, we give a mask to everyone who comes into our facilities.

To further protect you and our care teams, we’re proactively screening every health care provider and staff member for signs of illness. That includes all physical therapists.

At every point during your visit to one of our facilities, we’re focused on keeping you safe. That way, you can focus on getting stronger. Some of the other safety measures we have in place include:

• Checking temperatures of all visitors and staff
• Cleaning and sanitizing all workout equipment and high-touch surfaces like door handles and chairs
• Letting you wait in your car for your therapy session
• Limiting the number of people allowed inside our facilities
• Redesigning waiting rooms and places of care to help with social distancing

Flexible Care Options for Physical Thearpy

Much of medical care, including physical therapy, has traditionally been done face to face. But virtual care services may now be available for many medical reasons, including physical therapy.

Depending on your condition, you may now be able to consult with your physical therapist virtually from the comfort of your home. You may even be able to have an online video visit. Your therapist can remotely go over your therapy goals and other key parts of your treatment plan, such as:

• Exercises to build up your strength
• Stretches to increase flexibility
• Ways to manage pain, such as ice or heat therapy
• Other ways to care for yourself, such as massage

In some cases, a video visit may be the best option, especially if you need to stay home and away from other people. For instance, maybe you have an underlying health condition like heart disease that puts you at high risk for serious illness from coronavirus, according to The Centers for Disease Control and Prevention. If you have such concerns, reach out to your therapist to talk about how you can still receive much-needed care.

We’re Here When You Need Us

We want you to be able to live your best life possible — pain-free. So when you’re ready to get physical therapy or if you need other medical services, we’re ready to care for you and keep you safe. To schedule an appointment with a physical therapist, visit AdventHealth’s website or AdventHealth Sports, Med & Rehab at the Center for Health & Wellbeing.

The post Moving Forward With Physical Therapy appeared first on Center for Health & Wellbeing.

A colorectal screening can not only detect the presence of cancer, it may even prevent it from forming. This is because it can detect polyps — growths that your doctor can remove before they turn into cancer.

Gastroenterologist Raul Badillo, MD recommends knowing these three facts as a good defense against colon cancer.

“Knowing this essential information about colon cancer can lead to improved prevention with routine screenings,” says Dr. Badillo.

Starting at age 45, everyone should start to talk to their doctor about their personalized colonoscopy screening schedule.

“There’s a myth out there that only those at high-risk for colon cancer should get colonoscopies, which is not true,” advises Dr. Badillo.

While those at a high risk — such as those with a family history of colorectal cancer, those who are overweight and those who smoke) might have a different colonoscopy schedule, it’s important for every person to develop a colonoscopy plan with their primary care doctor starting at age 45.

“Talk to your doctor to find the plan that is best for you. The American Cancer Society recommends all men and women with an average risk for colorectal cancer get a colonoscopy starting at age 45, while the U.S. Preventive Services Task Force advises getting your first colonoscopy at age 50,” recommends Dr. Badillo.

Colonoscopies are the “gold standard” for colon cancer screening.

“While there are several options for colon cancer screening, colonoscopies are considered the “gold standard,” says Dr. Badillo.

That said, talk to your doctor to see what options you may have. One potential option is an annual test to check for blood in your stool.

Others include:

• Every five years: a flexible sigmoidoscopy, in which the doctor places a lighted tube into the rectum to check the lower part of the colon
• Every five years: a virtual colonoscopy, in which X-rays and computers produce images of the entire colon
• Every 10 years: a colonoscopy, in which a doctor inserts a tube into the rectum to view the colon

If you have risk factors for colon cancer, you may need to start testing before age 45.

“If you have risk factors for colon cancer, it’s important to have a discussion with your primary care doctor or specialist well before age 45 about what screening protocol is best for your personal health and comfort level,” Dr. Badillo advises.

Schedule Your Screening Today

Early detection is key to protecting your life and helping you stay healthy for years to come. Schedule your screening today to help protect your whole health.

The post Three Facts About Colon Cancer That Could Save Your Life appeared first on Center for Health & Wellbeing.

Blood Pressure Explained

Your blood pressure measures how hard the blood in your veins pushes against your blood vessel walls. When that number becomes elevated, it signals that your heart is working too hard to send blood out to different parts of the body. That extra work is dangerous and can eventually lead to serious heart conditions including atherosclerosis (hardening of the arteries), stroke, kidney disease and even heart failure.

Your Ideal Blood Pressure

Your blood pressure is an important indicator of your overall health, and high blood pressure is an early warning sign of risk for serious heart disease. That’s why it should be measured at least once a year at a well visit, or more often if you have a history of high blood pressure. Your physician will let you know where your blood pressure falls within these five ranges:

• Normal: Below 120/80
• Elevated: 120–129/less than 80
• Stage 1 High Blood Pressure: 130–139/80–89
• Stage 2 High Blood Pressure: 140 and above/90 and above
• Hypertension Crisis: Higher than 180/higher than 120

What The Numbers Mean

Your blood pressure measures two different functions of your heart and arteries: The first number (120, etc.) is your systolic blood pressure. This measures how hard your blood pushes against your veins when the heart beats. The second number (80, etc.) is the diastolic blood pressure. It measures the pressure in blood vessels when the heart rests between beats. Together, these numbers give your doctor a clear picture of your heart health.

Better Manage Blood Pressure With Whole Health

Whether you have normal, elevated or high blood pressure, it’s important to take steps to better manage your heart health. Your provider will work closely with you to create a plan that empowers you to live life to the fullest.

Exercise Regularly

Daily exercise — even something as simple as walking around the block or taking the stairs instead of the elevator — can go a long way to boost your heart health. Physical activity also reduces stress and helps you relax, which can be an important part of managing your blood pressure.

Eat a Heart-Healthy Diet

A plant-based diet should be at the top of everyone’s list for the new year, no matter your blood pressure. A diet that focuses on fruits, vegetables and lean protein, and cuts back on saturated fat, sodium and caffeine can help your heart stay strong and healthy.

Limit Alcohol Intake

Regular, heavy drinking can cause long-term damage to your heart. Save alcohol for special occasions.

Make Relaxation a Priority

The daily stress of work, household responsibilities and other chores can take a toll on our heart health. Chronic stress can release too much cortisol in your body, which weakens your immune system and heart muscles. Find ways to relax and unwind. That may be a stretching class, daily journaling, relaxing with a good book, catching up with an old friend or finding time to practice your faith. Make finding joy a priority. Your heart will thank you.

Make Your Heart Health a Priority

Let heart health be the first stop on your year-long journey to whole health. Visit AdventHealthCardiovascularInstitute.com to learn more info and make an appointment to discuss how you can take control of your own heart health.

The post How to Read and Understand Your Blood Pressure Results appeared first on Center for Health & Wellbeing.

Cancer of the cervix usually occurs in women between the ages of 35 to 44, but more than 15 percent of cases are found in women older than 65. Learning how this cancer can be prevented, diagnosed and treated can help you protect yourself, your sisters, friends and daughters.

What causes cervical cancer?

HPV (human papillomavirus) causes nearly 100 percent of cervical cancer cases and is the most common sexually transmitted infection. The Centers for Disease Control and Prevention (CDC) estimates that most men and women will get at least one type of HPV at some point in their lives.

Thankfully, only a few of the more than 200 kinds of HPV actually cause cancer. In most instances, the infections disappear on their own within two years.

However, women with HPV infections that don’t go away face a high risk of developing cancer of the cervix.

Are there factors that can increase my risk?

The following risk factors increase your odds of developing cervical cancer:

• Getting an HPV infection
• Having a family history of cervical cancer
• Having a personal history of chlamydia
• Smoking
• Being overweight
• Taking birth control pills for a long time
• Having a mother who took the hormonal drug diethylstilbestrol (DES) while pregnant

What are the symptoms of cervical cancer?

Women with early cervical cancers and precancers usually don’t have symptoms. Once the cancer becomes invasive and grows into nearby tissue, women may experience abnormal vaginal bleeding, unusual discharge from the vagina and pain during sex.

How is it detected and treated?

With a Pap test, your health care provider can inspect your cervix for abnormal cell changes that may lead to cervical cancer. He or she may also conduct an HPV test to check if you’re infected with the virus (this test can be done at the same time as the Pap test). Abnormal results from either screening may mean you need more testing, such as a biopsy to check if precancer or cancer is actually present.

Caught early, in its precancerous stage, the disease can often be treated successfully before the cells become cancerous.

Several factors help determine how best to treat this disease, including the size of the tumor, whether the cancer has spread, and if you’d like to become pregnant someday. Surgery, chemotherapy and radiation therapy — alone or in combination — are used to treat cervical cancer.

What can I do to prevent cervical cancer?

Talk to your doctor to get his or her recommendations based on your age, family history and other risk factors. Ask whether the HPV vaccine is right for you.

Also, receive regular cervical cancer screenings from your gynecologist. The U.S. Preventive Services Task Force recommends women ages 21 to 29 get a Pap test once every three years. Women age 30 to 65 can choose to have a Pap test every three years, an HPV test once every five years, or a Pap test and an HPV test once every five years.

By being proactive about prevention, you can successfully decrease your odds of developing cervical cancer or receive treatment in its earliest stages. To find a women’s health specialist near you, use our helpful online physician finder.

This article is provided by AdventHealth.

The post Take Action to Prevent Cervical Cancer with AdventHealth appeared first on Center for Health & Wellbeing.

Heart disease affects approximately 84 million Americans and is the number one cause of death for men and women every year. Take control of your heart health by learning about four key numbers — and what you can do to keep them where they need to be.

1. Blood Pressure

High blood pressure is a leading cause of heart failure and stroke. Also called hypertension, high blood pressure can cause blockages in the arteries, reducing the flow of oxygen to the heart and making it work harder.

The American Heart Association released new guidelines for blood pressure and treatment.

• Normal: Under 120/80
• Elevated: 120-129/80
• Stage 1 Hypertension: 130-139/80-89
• Stage 2 Hypertension: Higher than 140/90

Your doctor will help you understand what these new targets mean for you and if any treatment is necessary. Treatment may include a heart-healthy diet, more physical activity or medication to help control your blood pressure.

2. Cholesterol

Cholesterol is a naturally occurring substance that is found in the body and produced in the liver and other cells. It can also come from eating foods that are high in fat. High levels of cholesterol can cause blockages of the arteries, potentially leading to a heart attack.

A desirable total cholesterol level is less than 200 milligrams per deciliter (mg/dL). An annual blood test can monitor your levels and help your doctor make recommendations tailored to your health.

3. Blood Sugar

High blood sugar levels may indicate that you have diabetes or pre-diabetes, two conditions that can greatly increase the risk of heart disease and stroke. The American Heart Association considers diabetes to be one of the major controllable risk factors for heart disease.

A normal blood sugar level after fasting is 100 mg/dL.

4. Body Mass Index (BMI)

Being overweight or obese is a major risk factor in many life-threatening diseases, including diabetes, cancer, high cholesterol, metabolic syndrome and heart disease. Your BMI is a calculation based on your height and weight and can indicate whether you are overweight or obese.

People are considered overweight starting at a BMI of 25 and obese at 30 or higher.

15 Minutes

Fifteen minutes is all it takes to save a life. That’s how long it takes to get a simple health screening that gives you the information you need to live a heart healthy life. Talk to your primary care provider about what preventive measures or screenings are right for you.

Your doctor can also assess your heart health at your annual physical, an important part of managing your whole health. It’s just one of many reasons you should see a doctor in times of both health and wellness.

The post Four Numbers to Know for Your Heart Health appeared first on Center for Health & Wellbeing.