Category: General Health

Physical fitness is truly a family affair – it’s good for every body! For people of all ages, physical activity is one of the most important parts of a healthy lifestyle. It’s recommended by the U.S. Department of Health and Human Services that adults have at least 150 – 300 minutes of moderate physical activity per week and children at least 60 minutes per day. Working another 30 – 60 minutes into already packed schedules is not easy, so it has to be fun, or let’s face it – we’re not doing it. We put our heads together and came up with some ideas for summer fun that make getting active as a family no sweat.

Make a splash!

Pool, sprinklers, water balloons, slip and slide, a car wash, or just the hose: you really can’t go wrong with any water-based activity. Just don’t forget to keep your sunscreen on-hand, and reapply throughout the day.

Create an obstacle course

Using what you have around your home and yard combined with physical activities (jumping jacks, anyone?), create a fun obstacle course. Time each other to see who can complete the course fastest.

Take a bike ride

Explore your neighborhood or local trails on bicycle. Biking is a great activity for all ages and skill levels. Don’t forget your helmet!

Neighborhood scavenger hunt

Create a list of objects to gather or tasks that can be completed in your yard or neighborhood. Or, try a photo scavenger hunt: rather than collecting treasures, have your scavengers take a photo of the object or activity. The first to return with all their boxes checked wins!

Go to a park

Need a change of scenery to get motivated? Check out your local parks. They offer trails for running, hiking or biking, team sports, swimming, play structures and oftentimes activities for kids – all within your community.

Play a game

When you love what you do, it doesn’t feel like work. The same is true for fitness. If you choose an activity that you and your family enjoy, you won’t event realize you are achieving your fitness goals. Whether its soccer, baseball, kickball, basketball or something you make up – pick your teams and let the games begin!

Dance party!

Create a playlist of family favorite tunes, and turn up the volume!

Plant a garden

Planning and creating a garden creates a reason to go outside every day. Maintaining the garden provides an opportunity for physical activity and as an added bonus creates a sense of responsibility. Plant and cook from a vegetable garden for an extra positive impact on your family’s health.

Join a class

The best way to fit fitness into your schedule, is to literally schedule it. Find a local facility that offers family fitness classes, or sign up individually.

Sign up for a race

Many charities or organizations will host a fun run or race as a fundraiser. Find one that appeals to your family, and sign up! The approaching race date will give you the motivation to train, and most of the time there are shorter route options for different ages and fitness levels, so everyone can join in.

Use a fitness tracker

Keeping track of your physical activity is a great way to ensure you achieve your goals for daily activity. There are several digital trackers available for purchase or use this fridge-ready template to add up your minutes. As a friendly competition, have the whole family keep track of their time. Accountability goes a long way!

Remember: 15 minutes counts. A quick driveway basketball game or bike ride around the block can make some great strides towards a healthier lifestyle, and make an impact on your child’s lifestyle as they grow.

If you have questions or concerns about physical activity for anyone in your family, make an appointment with your pediatric or primary care provider today. And then get moving!

 

With this year’s widespread influenza outbreak, you may have heard of Tamiflu, an antiviral medicine used as a treatment option for influenza. While Tamiflu may minimize flu symptoms, it won’t help everyone with the flu. Galen Engel, CNP, a trusted provider at IHA Urgent Care locations advises on common questions about Tamiflu – learn why it may or may not be the right option for you this flu season. 

I visited an IHA Urgent Care location and was tested for the flu – it turns out I have it. Why didn’t the Urgent Care provider prescribe me Tamiflu? I want to feel better, stat. 

Tamiflu isn’t a cure-all treatment for influenza. First, it is only recommended within the first 48 hours of the onset of flu symptoms. Additionally, the Centers for Disease Control and Prevention (CDC) recommends prescribing Tamiflu for “high risk” populations like those with chronic conditions (including asthma and diabetes), immunocompromised individuals, children less than 2 years of age (and some children less than 5 years of age), and pregnant women. Learn more about “high risk” populations. Finally, it is very important to have a conversation with the provider you are seeing at an IHA Urgent Care location to review your medical history and the length of your illness, so the best medical decision can be made for you as an individual. 

My kids / coworkers / classmates have the flu – can I get Tamiflu so that I don’t get sick too? 

Tamiflu as a preventive measure should be considered for populations who are “high risk” (see above) for complications from influenza – Tamiflu and other antiviral drugs may prevent serious complications and can make you feel better, faster. If you are concerned about exposure to the influenza virus, contact your primary care provider for guidance about possible preventive treatment. 

I’ve been sick for days – I heard Tamiflu is the only thing that works! Can I get it? 

Tamiflu is recommended within the first 48 hours of the onset of flu symptoms. Most people with the flu have mild illness and do not need medical care or antiviral drugs. 

I just started experiencing flu-like symptoms a few hours ago – what should I do? 

If you get sick with flu symptoms, in most cases, you should stay home and avoid contact with other people except to get medical care. If, however, you have symptoms of flu and are in a “high risk” group, or are very sick or worried about your illness, contact your primary care provider as soon as possible for guidance about treatment. Most people with the flu have mild illness and do not need medical care or antiviral drugs. 

Please seek medical attention immediately if you have any of the following: difficulty breathing or shortness of breath, purple or blue discoloration of the lips, pain or pressure in the chest or abdomen, sudden dizziness, confusion, severe or persistent vomiting, seizures or flu-like symptoms that improve but then return with fever and worse cough. Learn more about taking care of yourself & others through the flu. 

I’m breastfeeding my baby – will Tamiflu help me keep her safe from the flu? 

Tamiflu is advised to take during pregnancy and breastfeeding if necessary. There is a very low concentration of Tamiflu in breast milk. However, if you have the flu it is important to take precautions to avoid spreading the flu to your infant as babies cannot get a flu shot under 6 months old. Influenza may cause serious illness in postpartum women and prompt evaluation for febrile respiratory illnesses is recommended. Learn more about protecting your baby from the flu. 

 

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The 2017 – 2018 flu season is beginning to wane, but it is always important to protect yourself and others from the spread of the flu. If you haven’t had a flu shot since September 2017, it’s not too late – learn more & schedule your flu shot at IHA. 

 

Information for this blog post was interpreted from the Centers for Disease Control & Prevention’s resources on influenza. 

I Vaccinate is a campaign focused on informing Michigan parents about vaccinations using information and tools based on real medical science and research. Support for the campaign is provided by the Michigan Department of Health and Human Services and the Franny Strong Foundation.

At IHA, we believe in the safety and benefits of childhood immunizations. We advocate following the American Academy of Pediatrics guidelines for immunizations. We stay informed about newly published immunization studies and have not seen any studies that lead us to support the delay of immunizations or use of alternative immunization schedules. Alternative immunization schedules leave children unprotected at the most vulnerable ages.

To best protect your children, our other patients, as well as our staff and providers from preventable illnesses, we have made the decision to only accept new families into our practices who plan to fully immunize their children according to the Center for Disease Control and American Academy of Pediatrics guidelines. If your child is behind on the recommended immunizations, the office may contact you or we ask that you discuss this with your child’s provider at their next visit.

Click here to learn more about I Vaccinate.

Recently social media has been filled with trending “Sunburn Art” photos – people strategically applying sunscreen in extravagant patterns then getting intensely sunburned to display the masterpiece. Although it may be tempting to show off artistic talents for the Instagram likes and retweets, sunburns can have long term consequences on your skin health, including risk for skin cancer and premature aging. As you enjoy the outdoors this summer here are a few tips for sunscreen use:

What kind of sunscreen should I buy? Do I really need the SPF 100+? The best option is to find one that you are willing to wear regularly! The American Academy of Dermatology recommends that sunscreen should be broad spectrum with protection against both UVA and UVB. This should be at least SPF 30 and water resistant. Many dermatologists recommend a higher SPF, even SPF 100. This is due to recent research showing that many people do not apply sunscreen as thick as how the SPF number was established. Often, people use as little as 25-50%! Using a higher SPF may partially compensate for putting on too little. Using a moisturizer containing sunscreen on exposed skin can be nice for daily use when you know you won’t have extended time outside. Usually the SPF in makeup is an added bonus but is not applied thick enough to rely on.

What is the safest way to apply sunscreen? It is best to apply sunscreen 15-20 minutes before going outdoors. It takes this long to fully absorb. Make sure to apply it to all exposed skin, getting help for hard to reach places like the middle of the back. To get the true SPF value on the bottle, sunscreen amount should be based on the “teaspoon rule” – 1 teaspoon to the face/neck/scalp, 1 teaspoon for each arm, 1 teaspoon to the chest and abdomen, 1 teaspoon to the back, and 2 teaspoons for each leg. Please be sure to re-apply every two hours while outside because the sunscreen will lose effectiveness over time. The re-application rule is also important after swimming or heavy sweating. Many people who wore sunscreen at the beginning of long day outside get burned because of not reapplying. Keep up the good work!

But I hate the feel and smell of sunscreen. What are my alternatives? Physical blockage from the sun by clothing is an alternative to sunscreen. There are many marketplace options for UPF (ultraviolet protection factor) clothing with UVA and UVB protection based on weave and thickness of the fabric. This should be taken with caution because bleaching or stretching the fabric can decrease the effectiveness. A broad brim hat can be helpful but this has been documented to only show SPF protection less than 10 (and a baseball hat has a SPF 1.5 for the nose at best!). These are best used in combination with other forms of sun protection.

Do the sunscreen recommendations change for my kids? Sun protection for kids and teenagers is super important! It is well documented that sun exposure in childhood is a risk factor for developing skin cancer as an adult. Per the American Academy of Pediatrics, it is best to use other sun protective methods first (shade, sun protective clothing, hats) with broad spectrum sunscreen applied on skin that is still exposed. Sunscreens with UV blocking active ingredients titanium dioxide and zinc oxide are recommended for children under two years old.

If you are interested in having a skin cancer screening or would like to have a concerning lesion evaluated, our board-certified and experienced dermatologists at IHA Dermatology are always happy to help in any way that we can. Just call us at 734-667-DERM (3376) to schedule an appointment.

Question: I’m getting married this summer and want to be tan in my wedding photos and on my honeymoon. Will visiting the tanning salon a few times decrease my chances of getting a sunburn if I get a base tan? Also, aren’t tanning salons safer than laying out in the sun?

Answer: You’d be surprised how often these questions are asked! The short answer is NO and NO! Any type of tan is a sign of skin damage. A tan is the skin’s response to UV damage to the skin’s DNA. The skin darkens to prevent more damage, but your risk of skin cancer is already increased. There is no such thing as a “safe” or “healthy” tan.

Tanning beds deliver concentrated levels of UVA and UVB radiation, both of which cause cell damage that can lead to skin cancer. UVA radiation also penetrates deeper into the skin and causes irreversible skin aging like loss of elasticity, wrinkles and brown spots.

If you want to look tan in your wedding photos, try a sunless tanning cream or lotion. You can still get the glow you want without any of the skin damage.

As far as your honeymoon, take plenty of sunscreen with you. Look for a sunscreen that is SPF 30 or higher, broad spectrum (blocking both UVA and UVB), and water-resistant. Be sure to apply sunscreen at least 15 minutes before going outdoors, and to reapply sunscreen at least every 2 hours or immediately after getting wet (for example, after getting out of a pool). Forgetting to reapply sunscreen throughout the day is the one step that most people forget during vacation and that leads to sunburns. Sunscreen only maintains its listed SPF for approximately 90 minutes, after which point the SPF starts to decrease and the sunscreen starts to lose its ability to block ultraviolet light. Shade and clothing can also help protect you from UV rays. Wear protective UV-blocking sunglasses, broad-brimmed hats and tightly-woven clothes and seek shade when possible. Getting into the habit of protecting yourself from UV rays is as simple as the steps above and will allow you to enjoy the outdoors without damaging your skin.

This article was originally published on May 18, 2015, and was updated on April 12, 2017.

It’s that time of the year when runny noses, itchy eyes, and scratchy throats start. It is allergy season. For many people, when spring starts and trees and grass grow they start getting allergy symptoms. Allergies can happen all year, though.

Common environmental allergies can be due to dust mites, animals, pollen, grass and trees, just to name a few. Each of these allergies can happen more often in different times of the year. Grass and trees are often bothersome to people in spring, whereas pollens are in the late summer. Dust mite allergies can be found all year round.

When symptoms are bad, many people turn to medications for help. There are some things you can try prior to using medications. For example, for dust mite allergies you can try using dust mite covers on your pillow and bed. Staying in air conditioning may help symptoms when the pollen count is high. You can also flush out the allergens by using a netti pot or saline eye drops.

Medications that can be helpful include decongestants and antihistamines. Decongestants help relieve nasal congestion symptoms once they have started. Antihistamines block the histamine reaction and help prevent symptoms from happening. They often have to be taken several days to weeks prior to exposure to the allergens. Nasal steroids can also help decrease nasal congestion symptoms and work right at the source of the congestion. There are allergy eye drops that help with itchy, watery eyes too.

If you are having allergy symptoms that are not improving with over the counter medication, it is time to see your primary care doctor to discuss your symptoms. There may be another reason for your symptoms or other medication or treatments to consider. Allergy testing may also be needed to figure out what specifically you are allergic to so that you can avoid the allergen.

This article was originally published on March 20, 2015, and was updated on April 10, 2017.

Question: My wife and I are expecting our first child. My primary care physician suggested we get our vaccinations updated prior to the baby arriving and make sure our families are vaccinated as well. We were both vaccinated as kids. What type of immunizations should we be planning for?

Answer: Congratulations on your first baby! There are a few vaccinations that are important for your wife to get during pregnancy, because they will also protect your child before he can get his own vaccines. The vaccines are important for you and any close family members who will be frequently around the baby to get as well. Even if you were immunized as a child, you may be due for a booster because immunities can fade over time, or if a vaccination wasn’t available when you were young.

These are the vaccinations that the U.S. Centers for Disease Control and Prevention (CDC) recommend for both parents and other family members.

THE FLU VACCINE

The flu vaccine protects against three strains of influenza virus. The CDC recommends that everyone, every year, get a flu vaccine. It’s especially important for pregnant women to get because the immunity can be passed through to the fetus, helping protect the baby when it’s less than 6 months and too young to get the vaccine. It’s also important that anyone who lives with or cares for babies less than 6 months gets the vaccine.

THE CHICKEN POX VACCINE

Chicken pox tends to be a more serious illness in adults than in children. If a woman catches chicken pox while pregnant, she could get really sick. There’s also a small chance it could affect the fetus. The vaccine is the best way to prevent chicken pox. If you’re not immune (if you’ve never had it or been vaccinated), you should get the vaccine. Pregnant women who are unsure of their immunity should be tested and will be given the first dose right after giving birth.

THE TDAP VACCINE

The CDC recommends the Tdap (tetanus, diphtheria and pertussis) for all adults; women should get it during each pregnancy. Anyone with regular contact with babies under a year of age should get a Tdap shot as soon as possible (at least two weeks prior to contact is recommended). Pertussis can be life-threatening for babies, and they’re most likely to catch it from a family member. It’s highly contagious and causes severe coughing attacks that can last for months.

THE HEPATITIS A VACCINE

Hepatitis A is prevalent in many parts of the world. It causes jaundice, diarrhea and flu-like symptoms that can be severe. The CDC recommends anyone adopting or caring for a child from a country outside of the US, Western Europe, New Zealand, Australia, Canada or Japan should be vaccinated.

THE MMR VACCINE

The MMR vaccine protects against measles, mumps and rubella (German measles). Anyone born after 1956 that hasn’t gotten the vaccine, or hasn’t had a positive result on a blood test for rubella immunity should be vaccinated. If you’re pregnant, you’ll have to wait until after the baby is born to get the shot. Some adults, not all, are immune to German measles. However, if it is contracted during pregnancy, you could miscarry or give birth to a child with serious birth defects.

If you have questions about these vaccines, please contact your primary care physician. They should have your immunization records and will work with you and your wife on your specific needs and testing for immunities.

This article was originally published on September 22, 2014, and was updated on March 28, 2017.

Fiber has many wonderful characteristics! Fiber can lower blood sugar, cut cholesterol and may even help prevent colon cancer. But few people are getting enough! Women should get about 25 grams each day, and men at least 35-40 grams. However, the average person only gets about 15 grams per day.

Many people rely on whole grains and salads to provide their daily fiber intake, which is definitely a good start. But, lettuce alone isn’t enough. In fact, iceberg lettuce only has about 0.5g per cup! Try adding some artichokes, which provide about 10.3g, or avocado, which provide 6.7g per half, to your salad. Additionally, adding beans to your meals also helps increase your fiber intake. One cup of white beans is about 12g of fiber, while one cup of black beans is about 15g.

If you’d rather get your fiber from a dessert, try black bean brownies. It may sound odd, but you can’t taste the beans, and the brownies contain more than 22g of fiber total.

You can also try incorporating flaxseed into your diet, by adding this to your oatmeal, smoothies or yogurt. A two-tablespoon serving of flaxseed contains 3.8g of fiber, and also gives you a dose of omega-3 fatty acids! Chia seeds offer 5.5g of fiber per tablespoon and are great for thickening smoothies or puddings, and for replacing eggs in most baked good recipies!

Some other high fiber foods include corn (2g per ear), brown rice (3.5g per cup), lentils (15.6g per cup), pears (skin intact, 5.5g per pear), and broccoli (5g per cup).

Eating your recommended daily amount of fiber can be fun! Push the limits and try some new fiber filled recipes! Your colon will thank you!

If you think you have high blood pressure and want to check your blood pressure often, those free machines at local pharmacies are tempting. But just how accurate are they?

There are two types of blood pressure monitors. The first is the one you’re probably most familiar with, manual blood pressure monitors. These consist of an arm cuff, squeeze bulb, gauge and a stethoscope. This is most likely what your doctor or nurse practitioner uses when you go into the office for a visit.

 

There are also automatic monitors, much like the one in your local pharmacy and home usage. These are powered by batteries, usually a pump, and have a cuff that attaches to your upper arm. These monitors are easier to use. The only monitors that are recommended are upper arm models and wrist models should not be used. The machine at your local pharmacy may be tempting, but according to a study from The Journal of Family Practice, the machines at local pharmacies aren’t calibrated as often as they should be. It’s also possible the cuff won’t fit you, meaning your reading isn’t accurate.

If you want to monitor your blood pressure at home, you should purchase an automatic upper arm model for about $60-80. Models that have been shown to be accurate are made by Omron and HoMedics. Be sure to place the cuff on your arm and sit for 3-5 minutes to obtain an accurate reading. If you do not rest before the readings, the measurements will be TOO HIGH. Also, remember that blood pressure is very variable and you will see some high and some low readings, which is normal. Write down the readings and share these with your physician.

This article was originally published on December 15, 2014, and was updated on February 2, 2017.

Winter can be a rough time for many. The days are short, temperatures are low and sometimes it’s a struggle to get out of bed. Here are five ways to help lift your spirits and help you feel happier.

1. Utilize light. People with seasonal affective disorder (SAD) (a form of depression that begins as weather gets cold and days get shorter, and fades as the weather warms up) may feel depressed, irritable and have trouble waking in the morning, especially when it’s still dark out. Studies show that a dawn simulator, which causes the lights in your room to gradually brighten over a set period of time, can serve as an antidepressant and make it easier to get out of bed. Additionally, sitting next to a light box (10,000 lux) for 30 minutes per day can be as effective as antidepressant medication.

2. Listen to music. Does an upbeat song ever make you feel happy? A 2013 study from the University of Missouri confirms listening to upbeat music can significantly improve your mood in both the short term and long term.

3. Stay active. A 2005 study from Harvard suggests exercising every day for about 30 minutes improves symptoms of mild to moderate depression.

4. Eat smarter. Certain foods, like fresh fruits and omega-3 fatty foods, can help boost your mood, whereas carb-heavy and caffeine-heavy foods can impact your mood negatively. There are plenty of seasonal produce available in the winter like cranberries, oranges, winter squash and kale.

5. Laugh. Laughter helps stimulate processes in your brain that counter depression symptoms and blood pressure. Your local library should have plenty of comedy movies and TV shows to help you laugh.