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Summer is finally here! With warmer temperatures and blue sunny skies, we spend much more time outside. While enjoying this time of year, it is important to prioritize safety for yourself and your family. Whether you’re headed to the beach, traveling to the mountains or just celebrating in your own backyard, here are a few dos and don’ts of summertime safety to keep in mind all summer long.

Do:

  • Stay Hydrated – Drinking plenty of ice cold water is crucial for dealing with the summertime heat. Sweating is a way for the body to cool down its temperature in order to maintain homeostasis, or a regulated state, so it is important to replenish the liquids your body is sweating out.
  • Dress for the Weather – Clothes play an important role in maintaining a proper body temperature and can determine how hot or cool your body gets. Try wearing loose, breathable clothing and footwear that will not cause your body to overheat.
  • Swim Safely – While many fun memories can be made during a day at the pool or at the beach, it can also be dangerous if you’re not careful. Don’t overestimate the swimming abilities of children or adults, and always avoid swimming alone. Be sure children know how to swim, or are equipped with a proper lifejacket or flotation device. If swimming in the ocean, pay attention to currents and stay close to the shore.
  • Wear Sunscreen – Sunscreen is crucial for avoiding the harmful effects of prolonged sun exposure and painful sunburns. Sunscreen should be applied 30 minutes before outdoor activities and reapplied every two hours. You should also reapply sunscreen after exiting the pool or if you are excessively sweating.
  • Find Shade – While it may feel nice to be out in the sun, prolonged sun exposure can be dangerous to your skin and may cause you to overheat. When outside, seek a shady place to relax – especially during the hours of 10am and 4pm.
  • Use Insect Repellent – Besides being itchy and annoying, bug bites have the potential to be dangerous. Mosquitos and ticks can spread diseases such as Malaria, Dengue Fever, West Nile Virus and Lyme Disease. Use insect repellent, remove standing water in your yard, wear clothing that covers your arms and legs and use mosquito netting to avoid bug bites.
  • Play Safely – If you or your children are spending your free time biking, skateboarding or roller skating, be sure to wear a helmet and any other necessary padding. If you’re going to use a trampoline, make sure to use it one at a time and jump safely. While playing catch or other games, keep a safe distance from others and keep your eye on the ball.

Don’t:

  • Leave Unattended Grills or Campfires – Don’t leave grills and campfires unattended. Always supervise open flames and ensure they are fully extinguished before leaving the area.
  • Forget the Importance of Food Safety – Prevent foodborne illnesses by keeping perishable foods refrigerated, avoiding cross-contamination and practicing good hygiene while handling and preparing food.
  • Be Irresponsible with Fireworks – Fireworks are a staple during summer months, and while they can bring a lot of enjoyment and family fun, they can also be very dangerous if not handled properly. If you are planning to celebrate with fireworks, make sure to buy proper fireworks, light them safely, keep them away from children and dispose of them correctly. To learn more about firework safety, read our Firework Safety blog.
  • Ever Leave Children or Dogs in a Car – Even with the windows cracked, the temperature inside a car can become dangerously hot within minutes. Never leave children or dogs unattended in a car.
  • Ignore the Signs of Heat-Related Illness – If you or someone else experiences symptoms like dizziness, nausea, confusion or rapid heartbeat, seek shade and medical assistance immediately.

While you and your family enjoy your summer, be sure to keep these Dos and Don’ts in mind to keep your family safe. If an accident does occur, visit Southwoods Express Care for your non-emergent medical needs. With three convenient locations in Boardman, Campbell and Columbiana, Express Care is open 7 days a week to provide you with quality care when you need it.

Man running in the park wearing grey shirt and blue pants

June is Men’s Health Month, a time to foster awareness and have conversations about the health issues all men face and ways to prevent or treat them. A crucial element to staying healthy is staying active and getting regular exercise. Physical activity offers numerous benefits, ranging from improved cardiovascular health to enhanced mental health. Keep reading for five types of exercises that every man should incorporate into their fitness routine to promote overall health and well-being.

Cardio

Cardiovascular exercises are essential for maintaining a healthy heart and lifestyle. Running, cycling, swimming or circuit training can help improve endurance, lower blood pressure and reduce the risk of heart disease. It is recommended to get at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Cardio isn’t limited to just running or riding a bike, any exercise that gets your heart rate elevated is great for a healthy heart.

Strength Training

Strength training exercises are crucial for men as they help build and maintain lean muscle mass, increase bone density and improve metabolism. Incorporating simple exercises such as squats, deadlifts, bench presses and overhead presses into your routine will work different muscle groups, strengthening multiple muscles at the same time. It is recommended to aim for two to three strength training sessions per week, allowing your muscles adequate rest and recovery between sessions.

Yoga

Yoga is a fantastic way to increase flexibility, mobility and strength, maintain joint health and help prevent injuries. It can be done alone, or added on after a cardio or strength training workout. The improved flexibility from yoga allows for better performance during exercise and reduces the risk of muscle strains or joint-related issues. Yoga is also beneficial for mental health, reducing stress, anxiety and depression.

Walking

Walking is sometimes overlooked as an effective type of cardio exercise, but is a great workout when utilized correctly. Walking can help you lose weight, lower blood pressure, strengthen bones, and boost muscle power and endurance. Walking is also low impact, so it is perfect for people with joint problems or other issues that may prevent them from performing certain exercises. Aim to walk a few days a week, 30-60 minutes each session.

Core Exercises

A strong core is crucial for stability, balance and overall strength. Core exercises target the muscles in your abdomen, lower back and pelvis. Exercises like planks, Russian twists and crunches can easily be added into any workout routine and don’t require equipment. A strong core not only supports proper posture but also helps prevent lower back pain and reduces the risk of injuries during physical activities.

During Men’s Health Month, encourage the men in your life to focus on prevention through regular check-ups with their primary care physician, healthy nutrition and incorporating these exercises into their fitness routine. Don’t have a Primary Care Physician? Click the link below for a complete list of Southwoods Health PCP’s.

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May is Better Sleep Month, a time to raise awareness about the benefits of better sleep and how it affects your overall health. While you’re asleep, your body restores itself allowing muscles to repair and get rid of waste. Not getting the recommended 7-9 hours of sleep per night can lead to a number of health problems, including high blood pressure, heart disease and depression. Keep reading to learn more about how sleep impacts your overall health.

Heart Health

When it comes to heart health, adequate sleep is critical to staying healthy. When we sleep, our heart rate and blood pressure go down, allowing our heart and vascular system to rest and repair. When we aren’t getting sufficient sleep or our sleep is interrupted, our blood pressure and heart rate stay elevated.

Obesity

Lack of sleep can lead to unhealthy weight gain and obesity. Various hormones like ghrelin, which makes you feel hungry, and leptin, which makes you feel full, are regulated during sleep. If you don’t get enough sleep at night, these hormones can become irregular causing you to feel hungrier and overeat. Another reason for weight gain caused by lack of sleep is because you don’t have enough energy to get the exercise you need. On the other hand, obesity can also be the culprit of sleep issues. Extra weight around the neck can cause sleep apnea, temporarily restricting or blocking airflow as you sleep.

Mental Health

Mental health and good sleep go hand in hand. Lack of sleep can affect brain activity, which can affect your mood and cause depression and anxiety. Insomnia is one of the main causes of depression, anxiety and other mental health issues. Anxiety and depression can also cause sleep problems, including insomnia or getting too much sleep. Treating anxiety and depression can lead to greater sleep and overall health.

Immune System

Not getting enough sleep reduces the levels of antibodies, cells and proteins that your body uses to fight off viruses. This can lower your immune system, making you more susceptible to illness and infection. Lack of rest can also increase the time it takes to recover from an illness, because your body is not getting the time it needs to recover.

Tips for Better Sleep

  • Stay active and get regular exercise
  • Limit blue light exposure in the evening
  • Consume caffeine in the morning and don’t eat late
  • Reduce the frequency and length of naps
  • Stay on a regular sleep schedule
  • Keep your bedroom cool, dark and quiet

Increasing your quality of sleep can increase the quality of your day, maximize productivity and improve overall health. If you have tried many different ways to improve your sleep and still are having trouble, you may have a sleep disorder. If left untreated, these disorders can lead to potentially serious health conditions. If you suspect you have a sleep-related disorder, you can call the Southwoods Sleep Centers at 330-729-9480 to schedule a consultation.

The month of May is Arthritis Awareness Month, a great time to educate yourself and spread awareness on the leading cause of disability in America that affects over 50 million adults and 300,000 children. Arthritis can lead to debilitating pain and stiffness in joints, affecting a person’s overall function and limiting mobility. There are over 100 types of arthritis, with the most common being osteoarthritis, rheumatoid arthritis, psoriatic arthritis, fibromyalgia and gout. Keep reading to learn more about early signs and symptoms of Arthritis.

Joint Pain

One of the most common signs of arthritis is pain in your joints, which can also be referred to as arthralgia. People often complain of a burning sensation or a dull ache that comes first thing in the morning or when it’s rainy or humid. When it comes to arthritis, early detection and prevention is key, so finding out if your pain is a result of overexerting yourself, age or something more serious is very important.

Swelling

As you experience pain in your joints, you will likely also experience some swelling. This occurs when there is increased synovial fluid within the joint. In a normal joint, this acts as a cushion, but with arthritis, your body may produce too much of the fluid causing the joints to swell. This can cause discomfort, as well as restrict movement and mobility.

Grating Sound or Sensation

If you hear or feel a grating or grinding noise or sensation when a joint moves, this is a very common sign of arthritis. The sound comes from the cartilage in the joints wearing away, leading the bones to no longer smoothly glide against each other.

Joint Redness

If you notice redness around joints, without rubbing them, it is likely caused from inflammation brought on by arthritis. Your healthcare provider will run tests to pinpoint the cause of the inflammation and rule out joint infection.

Chronic Fatigue

While it is normal to get tired from time to time, if you are persistently experiencing fatigue along with joint pain and other symptoms, it may be a sign of arthritis. Fatigue can be a result of the effects of joint pain, inflammation, swelling and other common arthritis symptoms.

Other Symptoms

Osteoarthritis, the most common form of arthritis, may present symptoms that include:

  • Pain during or after movement
  • Joint stiffness right after waking up or after inactivity
  • Joint tenderness
  • Loss of flexibility
  • Bone spurs
  • Malaise

If you are experiencing one or more of these symptoms, your primary care physician can assess you and recommend the right treatment plan to help you manage arthritis. Treatment will depend on the severity, its symptoms and your overall health. Most people can manage arthritis and still do the activities they love.

Spring is finally here! While the warmer weather and sunshine is welcomed by all, many people find themselves struggling with seasonal allergies. Also known as hay fever, seasonal allergies happen when your body overreacts to environmental stimuli, like tree pollen. Common symptoms include sneezing, watery eyes, coughing, runny nose, itchy eyes and sore throat. Read below for tips on how to soothe your seasonal allergy symptoms.

Avoid Triggers

Although it may be easier said than done, one of the most effective ways to avoid symptoms from seasonal allergies is to avoid triggers as much as possible. During times that pollen and ragweed are in the air, spend as little time outside as possible and when you do have to be outside, wear sunglasses to protect your eyes. After coming inside, take a shower to wash off any pollen that may have gotten on your skin. Trying to avoid allergens and triggers as much as possible is the best way to avoid allergy symptoms.

Try Over-the-Counter Medications

Over-the-counter (OTC) medications such as antihistamines, like Claritin, or nasal corticosteroids, like Flonase, are typically very effective at treating allergy symptoms. They work to ease symptoms and get you back to feeling your best. If you’ve tried OTC options at the pharmacy and nothing seems to help, call your primary care physician to discuss prescription allergy medication or a referral to an allergy specialist.

Close Your Windows

While it is tempting to open all the windows and get a breeze through your house when the weather warms up, it probably isn’t the best idea when it comes to allergies. Keeping your windows closed will help limit the amount of allergens that get into your home. If you need some fresh air, try taking a walk when pollen counts are at their lowest, typically late morning or early afternoon.

Use a Nasal Rinse

A nasal rinse, like the Neti Pot, can be extremely beneficial in soothing allergy symptoms. Nasal rinses clear the mucus and allergens from your sinuses, helping manage congestion and post nasal drip. When using a nasal rinse, it is extremely important to use distilled water or saline solution, never tap water.

Try Home Remedies

If you don’t want to rely on allergy medication, or it simply doesn’t work for you, there are home remedies that have been known to help soothe symptoms. Here are a few of the most effective:

  • Take a steamy shower
  • Sip hot tea
  • Add local honey to food and drinks
  • Use an air purifier
  • Take a Vitamin D supplement
  • Use eye drops
  • Exercise regularly

At Southwoods, your health is our top priority. These tips can make springtime easier by minimizing your allergy symptoms. If you have tried everything and still need medical care to ease your allergies, talk to your doctor. Don’t have a Primary Care Physician? Click the link below for a complete list of Southwoods Health PCP’s.

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The month of April is Stress Awareness Month, a time to spread awareness about types of stress and how it can impact your overall health. Whether it is positive, like planning a wedding, or negative, like having financial issues, everyone experiences stress throughout their lives. We all know stress affects your mental health, but it also negatively affects your physical health. While stress is pretty much unavoidable, there are ways it can be managed. Keep reading to learn more about how stress can impact your overall health.

Affects Your Heart

When it comes to heart health, stress can negatively impact the way your heart functions, and lead to serious issues. Long-term stress increases inflammation in your body, which can damage blood vessels and create a higher risk for heart disease. Chronic stress causes your heart to work too hard for too long, raising your blood pressure as well as your risk of heart attack or stroke.

Weakens the Immune System

While small amounts of stress can actually stimulate the immune system and help heal wounds and fight infection, long-term stress can weaken the immune system and reduce the body’s response to antigens that cause illnesses like flu and the common cold. Cortisol, a stress hormone, is known to drastically suppress the immune system, making you more vulnerable to illness and infection.

Disrupts Blood Sugar

Glucose is your body’s main source of fuel, and it is important to keep levels balanced to stay healthy. When you are chronically stressed, your body has a harder time regulating blood sugar, leading to a higher risk of type 2 diabetes and many other health issues.

Upsets Digestive System

It is very common for people who suffer from chronic stress to have digestive system issues. Stress hormones, rapid breathing and increased heart rate can lead to heartburn and acid reflux, due to higher levels of acid in the stomach. Stress can also affect the way food travels through the body leading to stomach aches, nausea, vomiting, diarrhea or constipation.

Impacts Mental Health

Long term stress can lead to a variety of mental health issues such as anxiety and depression. The burden of stress can wear you down mentally, negatively impacting your mental health. This can often manifest as aggression, irritability, a feeling of no control, extreme sadness, brain fog, insomnia and exhaustion, among other health concerns. Stress management can improve your quality of life and mental health.

Stress that’s left unchecked can contribute to many health problems, including high blood pressure, heart disease, acid reflux and diabetes. While a busy lifestyle can make it hard to reduce stress, it is important to make your mental health a priority. Stress relieving activities such as yoga, journaling, connecting with others, meditation and reading can help you restore calm, relax and de-stress.

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