Posts

Right Track to a Healthy Heart

/0 Comments/in /by

Cardiovascular disease, also known as heart disease, is the leading cause of death in this country. Just as there are many misnomers, there are many different views of what causes heart disease. While focusing on heart disease from a different lens in hopes of discovering the true culprit, it’s important to acknowledge that science is always being tested and retested; hence, today’s tips and insights may change over time, in the overall effort to get it right. The views below are my views and those of a growing number of physicians and healthcare professionals.

Typically, one of the first questions I often hear is, what causes heart disease?

Fat is one idea often mentioned as a cause behind heart disease, but that’s not always the case.

It is also believed that cholesterol contributes to heart disease, but that is also in doubt.

I am happy that I am not the only one saying this.

The Telegraph also discussed their extensive research in debunking cholesterol’s role in heart disease, stating “Lowering cholesterol with medications for primary cardiovascular prevention…is a total waste of time and resources.” Primary prevention is classified as preventing the first episode of an illness. So primary prevention for heart disease is preventing the first heart attack. Secondary prevention would be aimed at people who have already had a heart attack.

So what does cause heart disease? I believe it’s a lifelong energy imbalance, what you eat and what you burn, combined with how well your body safely processes and stores energy. A major part of this process has to deal with the hormone insulin. One of Insulin’s most important jobs is to store excess energy, as mostly fat, which can be used in the future when you’re low on energy (i.e. illness, fasting, exercising, etc.). The problem however lies with excess fat. Excess fat from both the fat in foods, and the carbohydrates you eat can be stored in fat cells. Interestingly the excess carbohydrates are converted to fat to be stored.

However, our body’s ability to store fat is not unlimited. When fat cells reach their storage limit, they begin to resist any more energy intake, from the likes of insulin, which lead to what we call Insulin Resistance (IR). Short term insulin resistance (IR) isn’t harmful and may even be protective for the body, however long term IR can be extremely harmful.

The following may occur if you have chronic Insulin Resistance:

Obesity
High Blood Pressure
Diabetes
Heart Disease
Dementia-Alzheimers
Fatty Liver
Many, many others but the above items account for much of what most physicians treat in their practices.

When the body deals with long term IR, this excess fat, as a result of high insulin intake, leads the fat to dangerous places in the body where it was not meant to be.

Where can this fat go?

• Retinas – Which can lead to vision issues
• Liver – Can lead to fatty liver, obesity, diabetes, and cirrhosis
• Kidneys – Can lead to reduced kidney function, which can ultimately lead to dialysis
• Skin – Can lead to skin infections, skin tags, and/or old skin
• Pancreas – Can lead to diabetes, pancreatitis
• Artery walls – Leads to heart disease

The last might be the worst of all. Excess fat in artery walls leads to plaque, which in turn can build up, thicken, and stiffen artery walls, which makes blood flow through your arteries to your organs and tissues very challenging. Unbalanced diets that increase levels of insulin, coupled with lack of exercise, and unhealthy habits like smoking, all rapidly increase your chances of heart disease.

However, the first step in prevention is to alter your diet and lifestyle to reduce insulin resistance.

How do you do this?
• Eat fewer carbs
• Eat less often (consider Intermittent Fasting) (IF)
• Exercise more (start burning your stored-up energy) – this allows for more safe energy storage.
• Sleep better with normal day-night cycle – this balances your cyclical hormones
• Reduce your stress
• Avoid cigarettes
• Keep alcohol moderate to low

If you’re interested in more ways to keep your heart safe, or any of the other disease processes that Insulin Resistance causes, and would love some counselling on how to prevent/reverse these disease process from starting or advancing, don’t hesitate to call your R-Health doctor and schedule and appointment.

Vaccinations, Please

/0 Comments/in , /by

One of the common misconceptions revolving around healthcare happens to deal with immunizations. Many people may believe that the need for immunizations ends in adolescence, but that couldn’t be farther from the truth. Every year there are thousands of adult cases of serious health problems that lead to hospitalization, or even death that could have been prevented by immunization. August is National Immunization Awareness Month and the goal is to highlight the importance vaccinations play in the health of people of all ages.

WebMD lists a few reasons to get immunized:

  • Immunizations protect you and/or your children from dangerous diseases, and help reduce the spread of disease to others.
  • They are often needed for entrance into schools or day cares, and sometimes needed for employment, or travel to another county.
  • Getting immunizations cost less than the treatment for the disease you are trying to get protected from.

Furthermore, as we mentioned, while the importance of vaccines for children is well known, the trend doesn’t quite carryover to adulthood and Healthmap helped discuss this trend. One of the main barriers is that adults simply don’t realize they need immunizations. While many may receive a flu vaccine, many more are unaware of the need for others. For example, the shingles vaccine is recommended for adults 60+, yet less than 16% of that population has received it.

We believe we should continue to encourage everyone, including adults, to get their vaccines. Even if you received them as children, as you get older they tend to wear off, and you can especially be susceptible to illness if you have chronic diseases. Adults with heart disease, lung disease, or diabetes are especially urged to stay up to date with vaccines. The CDC recommends that all adults get the following vaccines:

  • Influenza vaccine (every year to protect against the flu)
  • Td vaccine (every 10 years for tetanus)
  • Tdap vaccine (Protects against tetanus, whooping cough, and should use during each pregnancy)
  • Other vaccines (shingles, HPV, measles, mumps, hepatitis A and B, etc.)

Vaccinations are important no matter what stage of life you’re in. Preventable diseases tend to reappear when immunization rates drop so it’s vital to keep up with your vaccines. Luckily, R-Health members can get their vaccines right in the office, at no additional cost to you. Last minute vacations are still in the works, and back to school season is just a few weeks away, so be sure to consult with your doctor and schedule any immunizations you and/or your children may need. If you have questions or fears about any vaccines, your R-Health doctor is available for a free and open discussion. Your individual health is always our top priority.

It’s Time to Engage

/0 Comments/in , /by

When afforded access to great healthcare, that’s when the real work begins. Your health goals and outcomes aren’t solely reliant on the doctor, but that responsibility also falls on you. Patient engagement is the first step towards the management of your health. According to the University of North Carolina (UNC) School of Medicine, increased patient engagement leads to better patient outcomes, a higher quality of care, and lowered health care costs. It also helps in developing prevention and chronic disease self-management programs that many new practices are modeled after. However, let’s further discuss the upsides of patient engagement.

Increased communication – Physicians and patients can communicate with one another more often and provide updates and timelines on a patient’s conditions

Increased patient satisfaction – With open dialogue channels between patient and doctor, patients become more confident regarding diagnoses and conditions since they are privy to more information.

Prevention – We utilize health-related information systems to help improve health outcomes and to identify trends of health and disease earlier.

Furthermore, there are challenges when it comes to patient engagement. However, our R-Health doctors make it easy by having your health as their top priority. Our doctors:

  • Respect your individual needs
  • Lead and manage your care
  • Coordinate your care with other providers and facilities
  • Provide care for short-term and long-term illnesses based on up-to-date standards of care
  • Refer you to community resources that fit your needs

We have a few suggestions on how to stay engaged with your doctor:

  1. Partner with your doctor to develop a care plan (inform your doctor of any illnesses)
  2. Follow your care plan, and let your doctor know if you have difficulty with it
  3. Keep your appointments and contact your doctor if you can’t make it
  4. Check your patient portal for clinical summaries and instructions after each appointment
  5. If you have any question that needs answering, don’t wait, feel free to reach out to your doctor at any time

Despite aids from technology and the availability of your doctor, engagement isn’t effective if you don’t take the initiative to use these tools and seize more control of your health outcomes. With R-Health you have unlimited access to your doctor, so now it’s your turn to get engaged!

Park Appreciation!

/0 Comments/in /by

Every month we try to highlight new ways to promote a healthy and active lifestyle. July is no different, as this month is recognized as Park and Recreation Month. Across the country, parks are highlighted due to their innate nature of enriching health and wellness, but also their help with community building and conservation efforts.

While you may think parks are great, sometimes you don’t have the time to look for them. Luckily, we have discovered a few close by. In relation to our R-Health locations, here are a few neighboring parks that you can explore:

Moreover, Parks and Recreation Month has been celebrated in July since 1985 with hopes of encouraging people to explore these local parks and engage in outdoor activities. With help from City of Columbia and Plan4Health, here are a few more reasons:

  1. Strengthen community image and sense of place
    • Parks provide a space which allow citizens to gather for festivals to public and private events. Weddings, picnics, and family reunions are all events that gather communities together and uplifts the area.
  2. Supports economic development/local ecosystems
    • Many parks contain sports fields, trails, beaches and other spaces that can play host for tournaments, festivals, and other activities that draw tourism dollars into the respective areas
  3. Strengths safety and security
    • Many recreational areas provide lessons in biking, swimming, etc. It serves as a great way to guide children on how to have fun, safely
  4. Increases children’s chances of success in school
    • Children with greater access to parks are more likely to be active, and studies have shown active children perform better in school
  5. Have a more positive outlook
    • Spending time in areas like parks help reduce stress and improve mental health. Creativity strengths and aggression lessens the more time spent outdoors.
  6. Facilitate Community Problem Solving
    • Many Parks and Recreation departments can not only help solve community problems, but are eager to do so. Reaching out to your locate parks department can facilitate a better overall community experience.

These are simple a few of the top reasons to explore parks, but it’s understood that convenience plays a big role. Fortunately, all the parks listed above are within 10-15 minutes of your R-Health doctor. Therefore, whether you have some free time before or after an appointment, or just on a random summer day, stop by one of these parks and really embrace the nature in your community.

Stay Easy, Breezy

/0 Comments/in , /by

The summer heat can be intolerable to some and indifferent to others. But for the most part, you would find that majority of people prefer not to be bombarded with summer heat waves. While there’s only so many times you can cool off in the pool, we thought it best to share tips on how to stay cool in the summer, and which foods may help.

Keeping cool during high temperatures is imperative. It’s not only about comfort but also the health risks that are heat-related. Per WebMD, there are a few heat-related illnesses:

  • Heat exhaustion – Develops from loss of large amounts of water and salt in body from excessive sweating. May interfere with brain function, and may be susceptible to people with heart, lung, or kidney problems
  • Heat cramps – also occurs when the body loses excessive amounts of fluids and salts. Can result in spasms of larger muscles throughout the body, which may be induced by people who work and/or exercise in hot environments
  • Heat stroke – The most severe of the three listed. Occurs from long, intense heat exposure to the body. Harshly affects the brain that regulates body temperature, disallowing the body to cool down.

As you notice, these are threats that may gravely affect the body if you are not proactive. However, MedicineNet provided a few ways to keep cool:

  1. Alter your pattern of outdoor exercise to take advantage of the cooler times (early mornings or late evenings)
    • If you can’t change, lessen the intensity and/or the duration
  2. Wear loose fitted clothes, preferably of lighter color
    • Cotton clothing will keep cooler than most synthetics
  3. Fill a spray bottle with water and keep it refrigerated, and use for a quick spray when you’re outdoors
    • Also, keep water bottles in the freezer to take with you outside
  4. Fans can circulate air better even in an air-conditioned house
  5. Drink plenty of water, sports drinks, and other sources of electrolytes
    • Avoid caffeine and alcohol, as these will promote dehydration
  6. If you don’t have air conditioning arrange to spend parts of your days in areas that are cool
    • e. Shopping malls, public libraries, movie theaters, etc.
  7. Use common sense – if the heat is unyielding, stay indoors and/or avoid direct sunlight and hot asphalt surfaces

Furthermore, staying indoors and carrying portable fans aren’t the only way to stay cool. There are plenty of foods that are not only healthy but very refreshing during hot summer days. GreenLiving shared some fruits and vegetables that help you stay energized and cool for the summer.

  • Fruits
    • Watermelon – A summer favorite, it contains 90% water and has big amounts of vitamins A and C
    • Cantaloupe and Honeydew Melon – Another fruit packed with water, they are low in calories and high in potassium. Also, a great source for losing weight and helping with cardiovascular issues
    • Citrus fruits – These may include oranges, grapefruit, lemons and limes – keeps you refreshed and looking younger, due to the nutrients that help with healthy skin.
  • Vegetables
    • Cucumber – Another water fresh food that helps flush toxins out of the body and maintain healthy tissue and skin
    • Radishes – They are a great source of vitamin C and have antioxidant and anti-inflammatory properties
    • Leafy greens – These may include spinach, arugula, and herbs like mint, and focusing on the latter, mint has great cooling properties. It can relieve indigestion and inflammation and can be used for a lot of your iced teas
    • *Be mindful, don’t consume any of these foods if you are sensitive/allergic*

As you can see, there are many ways to thwart any inconveniences that come with intense summer heat. Following these tips will surely help and may even encourage you to spend more times outdoors. However, if you have any further questions on combatting the heat, or other foods to consume, be sure to visit your well air-conditioned, R-Health doctor’s office!

Sit Back and Enjoy the Show

/0 Comments/in /by

Summer is in full swing with Independence Day right around the corner, prime for celebrating. This is time spent outdoors, enjoying the weather and warm company of family and friends. One of the big parts of summer, especially this week, are enjoying fireworks. Every July 4th people fill the outdoors with eyes gazed into the summer night to take in a firework show. However, what’s often overlooked is firework safety, so today we will discuss some risks, as well as how to use fireworks safely.

July is Fireworks Safety Month so it’s important we share information so you’ll the knowledge to make informed decisions before buying and/or using fireworks. Per the National Fire Protection Association, thousands of people (mainly children and teens), suffer injuries while using fireworks.

Just in 2015, U.S. emergency rooms treated nearly 12,000 people for firework related injuries, with children younger than 15 accounting for more than a quarter of them (26%). Additionally, here are some more firework injury numbers:

  • Body parts injured by fireworks by percentage
    • Head, Face, or Ear – 19%
    • Eye – 19%
    • Arm – 5%
    • Hand or Finger – 36%
    • Leg – 10%
    • Trunk or Other – 11%
  • Males account for 74% of fireworks-related injuries.
  • About one in four fires started by fireworks occur on Independence Day

However, fireworks are not all bad, and offer great entertainment when used responsibly. The National Council on Fireworks Safety offered a few safety tips that we’ll discuss below:

  • Obey all local laws regarding the use of fireworks
  • A responsible adult should supervise all firework activities. Never give to children
  • Know your fireworks; read the cautionary labels and performance descriptions before use
  • Wear safety glasses when shooting fireworks
  • Use fireworks outdoors in a clear area away from buildings/vehicles
  • Never re-light a dud firework
  • Always have a bucket of water and a charged hose ready
  • Dispose of spent fireworks by wetting them down and throw in a metal trash can
  • Don’t experiment with homemade fireworks
  • Report any illegal explosives to police or fire department

It’s also noteworthy to keep your pets away from any fireworks to protect them from the sound and/or in case they run off during a firework display.

Sometimes it’s best to leave the fireworks to the experts, simply due to the many types that are potentially harmful. However, if you choose to engage in this activity, remember to do so responsibly. This is meant to be an enjoyable, safe activity so be sure to proceed with caution. Although our R-Health doctors are available when you need them, they would much rather you stay safe and healthy this 4th of July.

R-Health Announces Funding from Reinvestment Fund

/0 Comments/in , /by

$2 Million Loan to Support Further Direct Primary Care Expansion in New Jersey

R-Health, a leader in innovative primary care solutions, today announced the company has closed on a $2 million loan from Reinvestment Fund. The funding will support R-Health’s continued expansion of Direct Primary Care practices throughout the State of New Jersey.

R-Health’s expansion in New Jersey is focused on the State’s program to provide a no cost membership to an R-Health Direct Primary Care practice to public sector employees and their family members enrolled in the New Jersey State Health Benefits Program (SHBP) or School Employees’ Health Benefits Program (SEHBP). R-Health currently has four practices in Ewing, Haddonfield, Moorestown, and Washington Crossing, providing exceptional relationship-based primary care to members of the SHBP and SEHBP.

The goal of the New Jersey Direct Primary Care program is to transform primary care from the legacy model that is episodic, transactional, and focused on treating illnesses and maximizing billing volume, to a refreshing new model that is continuous, relationship-based, and focused on helping patients achieve optimum health. Reinvestment Fund’s loan will support R-Health’s launch of multiple new locations across New Jersey including Cherry Hill, Hamilton, New Brunswick, and Voorhees, among others.

“We are thrilled to announce the support of Reinvestment Fund in R-Health’s continued growth and our goal to improve access to high-quality primary care for public sector workers across New Jersey,” said Mason Reiner, R-Health CEO. “It is critical to have the support of a renowned mission-driven lender that understands the positive social impact that can be achieved with better access to superior primary care.”

“R-Health has the opportunity to demonstrate how improved access and availability to personalized primary care can improve health outcomes and reduce costs for public sector workers and tax payers in New Jersey,” said Bridget Wiedeman, Senior Director for Health Services at Reinvestment Fund. “Reducing overall healthcare costs in New Jersey through improved primary care will also free up public funds for investment in other high-priority social services.”

R-Health’s approach to Direct Primary Care in New Jersey is focused on removing all barriers to high quality primary care. This includes a membership covered 100% by the NJ SHBP / SEHBP, no co-pays or other out-of-pocket costs for patients, 24/7 access to a personal primary care doctor, a patient panel that is less than half of a traditional primary care physician, and absolutely no fee-for-service billing. R-Health primary care doctors offer longer appointments, same-day and next-day appointments, little to no wait to see the doctor, and onsite lab draws. R-Health doctors also dispense medications for acute conditions and administer immunizations onsite, creating a one-stop-shop for comprehensive primary care.

More information can be found at www.r-health.md/nj.

About R-Health: R-Health delivers more effective care and a better patient experience – all at a lower cost. We partner with employers, unions, insurance companies and TPAs to offer primary care that’s truly collaborative. This is accomplished through the traditional core values of convenient, personal primary care; our innovative data analytics and patient engagement platforms that streamline care, delivering better outcomes, lower costs and a refreshing patient experience; and the proactive management of chronic conditions. For more information, visit www.R-Health.md.

About Reinvestment Fund: Reinvestment Fund is a catalyst for change in low-income communities. We integrate data, policy and strategic investments to improve the quality of life in low-income neighborhoods. Using analytical and financial tools, we bring high-quality grocery stores, affordable housing, schools and health centers to the communities that need better access—creating anchors that attract investment over the long term and help families lead healthier, more productive lives. Learn more at reinvestment.com.

Break Up with Stress

/0 Comments/in , /by

April marks the beginning of a time filled with transition and activity. With so much happening this time of year, it can be very stressful for some, and it’s important we recognize this early. With the start of a new quarter, the countdowns towards the end of the school year, and even the segue into the heart of spring, stressful moments await; which is why April is recognized as Stress Awareness Month.

In small bouts, stress isn’t all bad. It may help motivate, perform under pressure, and even keep your body at a heightened level of sharpness. Conversely, when you’re under heavy amounts of stress, this can lead to major emotional, psychological, and even physical consequences. Today we’ll discuss ways of identifying stress, and also some of the best strategies to deal with it.

The International Stress Management Association (ISMA) lists the following ways to identify stress:

  • Psychological Signs
    • Memory lapses
    • Worrying
    • Negative thinking
    • Depression and anxiety
  • Emotional Signs
    • Mood swings and irritability
    • Lack of confidence and self-esteem
    • Feeling out of control
    • Extra sensitivity to criticism
  • Physical Signs
    • Weight loss or gain
    • Aches and pains as well as muscle tension and grinding teeth
    • Indigestion and heartburn
    • Hyperventilating and panic attacks
    • Menstrual changes and loss of libido
  • Behavioral Signs
    • No time for relaxation or pleasurable activities
    • Prone to accidents and forgetfulness
    • Social withdrawal
    • Insomnia
    • Increased reliance on alcohol, smoking, recreational or illegal drugs

Stress comes in different shapes and sizes, and will never affect any two people alike. While these effects vary, there are staple activities we all can do to help cope with, or eliminate stress. According to Health.com, here are some ways to cope:

  1. Get some fresh air – Sights, sounds and smells redirect your focus. Vitamin D from sunlight may elevate your levels of feel-good serotonin.
  2. Rely on rituals – A consistent routine not only helps you sleep, but our bodies naturally crave it. It can help take back control over part of the day.
  3. Get out of your head – Stress lingers on your mind so immerse yourself in creative, involving activities.
  4. Exercise – Exercise lowers the symptoms related with mild depression, boosts your energy, all while keeping you calm and focused.
  5. Express your gratitude – Writing down your feelings of gratitude and/or expressing them to friends, family, and other close ones, has positive impacts on the brain.

April is a great month that needs to be enjoyed and not hampered by stress. If you’re looking for more ways to celebrate the month, check out beliefnet on ways to garner recognition for stress awareness. Additionally, if you feel you may be exhibiting some of these symptoms, don’t rationalize them. Talk with your R-Health doctor for solutions.

Change Your Diet, Change Your Life

/0 Comments/in /by

Last week we discussed the importance of breakfast. Although many view it as the most important meal, we must all remember that it is in fact, one meal. Achieving optimal nutrition begins with a healthy diet. Diet has become somewhat of a taboo word because the general perception is that one must cut out countless foods while eating less, in an attempt to reach his or her health and/or body goals. However, we’re here to tell you otherwise. Today we’ll explain a few ways to improve your healthy eating habits.

The Centers for Disease Control and Prevention (CDC) developed a simple process focused on improving eating habits; the three R’s: Reflect, Replace, and Reinforce. Beginning with reflect, the CDC urges you to keep track of your current habits. These may include the following:

  • Eating too fast
  • Always eating dessert
  • Skipping meals
  • Mid-day/Late night sweets

Reflection on common triggers to eat while not hungry are especially important to note. These triggers may include the following:

  • Eating before/after a stressful work meeting
  • Feeling bored/tired with hopes of a food pick-me-up
  • Opening up the refrigerator/cabinet and seeing a favorite snack

Once you’ve reflected on your habits, the toughest part is over. It is much harder to discover and accept your bad eating patterns, than replacing and reinforcing new ones. However, Health.com offers a few ways to make the latter much easier. Of the many healthy eating habits they recommend, there are a few standouts:

  • Don’t give anything up
    • Eat many foods you enjoy, just in small quantities. Dissatisfaction leads to overeating
  • Eat the rainbow
    • Eating a diverse array of vegetables fills you up, especially the above ground non-starchy vegetables, all without increasing the number of calories
  • Dump calorie counting
    • Don’t worry too much about the number of calories so much as where the food comes from. Aim for healthy, nutrient rich foods low in processed carbohydrates (e.g. lean protein and seafood)
  • Drink water!

When you’re finally done reflecting, replacing, and onto reinforcing, it’s important to remember that developing any new habit takes time. Never get too down or feel guilty if you slip up, we all do! And if you’re ever feeling lost, don’t forget about the secret fourth R, R-Health!

Set up an appointment with your R-Health doctor to help you determine the best diet/nutrition lifestyle for you. A good diet is one of the keys to good health!

Follow this post and others to help you along your journey to healthy living.

Three Quick and Easy Ways to Prevent the Flu

/0 Comments/in /by

There’s nothing quite like the weather in…February? And although everyone seems to be enjoying the spontaneous springtime weather, it’s important to remember that we’re still in the peak of flu season. Given such, it’s vital to take the right steps to prevent catching the virus.

The Center for Disease Control and Prevention (CDC) has outlined three simple actions you, and those closest to you, are urged to follow – starting with getting a flu vaccine. In reality, I’m sure we all know people who forego the recommended yearly vaccine. However, due to the various flu viruses attainable, the vaccination plays a major role in reducing flu-related hospitalizations, illnesses, and missed time. This is especially the case for people with chronic health conditions, pregnant women, and children; as they are at higher risk of the flu. Though one may be averse to needles, that’s nothing your favorite song or podcast can’t get you through.

The second action is simple: take preventive measures to stop the spread of germs. These are common courtesy factoids such as the following:

  • Cover your nose and mouth while sneezing or coughing
  • Wash your hands with soap and water
  • Stay home if you’re sick/avoid close contact with people who are sick

Along with avoiding touching facial features to deter germ spread, it’s wise you keep a bottle of sanitizer handy, and a few wipes for good measure.

Finally, the last method is if you do contract the flu, you may need to take flu antiviral drugs, as prescribed by your doctor. And, if you have not had a flu vaccine but have had close contact with someone that has the flu, your doctor may also recommend antiviral drugs.

Studies show that antiviral drugs garner the best results when started within two days of getting sick or being exposed to the flu virus. Therefore, in the unfortunate case that you contract the flu, or you are unvaccinated and have been in close contact with someone that has the flu, it’s best to reach out to your doctor immediately and follow his or her instructions to best treat your illness.

Your doctor can help figure out a treatment plan to help you get good and healthy once the true springtime weather rolls around!

Dr. Randi Protter is a physician at R-Health Ewing.