Health News & Tips

Seasonal depression – also referred to as Seasonal Affective Disorder (SAD) or the Winter Blues – is a form of depression that people experience during the fall and winter months. It affects a significant portion of the population and is more common in women, but anyone can experience it.

What causes seasonal depression?

Seasonal depression is linked to less daylight and colder weather. While not everyone will experience changes in mood based on these factors alone, a lack of daylight (and therefore vitamin D) combined with being cooped up indoors can lead people to experience the winter blues. Because our bodies are very sensitive to changes in sunlight, shorter days and overcast skies can impact our mental health. It’s estimated that 3% of the population suffers from moderate to severe seasonal depression and another 10% suffers from mild seasonal depression.

Symptoms of seasonal depression

Before psychological symptoms appear, most people will see an increase in physical symptoms: trouble waking up in the morning, grogginess, fatigue, and weight gain. These symptoms are followed (usually within weeks) by typical depression symptoms: anxiety, disinterest in social activities, lack of motivation to complete normal daily activities, loneliness, and a general sense of despair. The main difference between seasonal depression and nonseasonal depression is the length of episodes: seasonal depression will peak in January and February and subside by late spring (May), whereas nonseasonal depression doesn’t follow any predictable schedule.

Treatment

If you suffer from seasonal depression, there are a number of things you can try to decrease your symptoms:

Light therapy

Because seasonal depression is tied to lower light levels in the winter, exposure to lights that mimic the sun’s spectrum have been shown to help. Many companies market “happy lights,” as many call them. Exposure to these bright lights in the hours right after sunrise have been shown to reduce seasonal depression symptoms.

Spend time outdoors in the morning/midday

If special lights are not in your budget, try to take advantage of natural light. Getting outside for 30 minutes to an hour in the morning, if weather permits, can have similar benefits as a light machine – especially on those sunny winter days. This can also help reset your circadian rhythm, which in turn can help with sleep.

Exercise

Getting 30 minutes of moderate exercise daily has been shown to have a number of health benefits, from promoting better sleep, increasing energy levels, and increasing serotonin and endorphin levels – two of the “feel good” chemicals created by our brain. A brisk walk (especially in the morning or midday hours when the sun is at its highest point in the sky) can help boost your mood.

Therapy

If you find that your symptoms are not manageable through the above methods, it might be worth finding a therapist who specializes in treating seasonal depression, or set up an appointment with your primary care physician to discuss options. They can help you come up with a plan of treatment, including medication if it’s needed.

How and When to Seek Help

For many people, it can take years to recognize the seasonal nature of these mood shifts. But once they realize that their symptoms are tied to seasonal changes, managing them becomes easier. Knowing this isn’t a permanent state of being can be a great consolation, and a general awareness of what’s causing your symptoms can lead to the ability to see them for what they are: temporary and a normal variation of the human psyche.

It can be challenging for patients to determine when they should seek help and  to find the right provider to help. If you are curious whether you might be suffering from seasonal depression, the nonprofit Center for Environmental Therapeutics offers a number of free online assessments that can help you document your symptoms and organize your thoughts before seeking professional help (if you decide you need it).

For the majority of people, symptoms don’t require professional treatment; however, some people can develop worsening problems that include thoughts of suicide. If you have severe symptoms, including thoughts of suicide, it’s important to seek medical attention right away – the National Suicide and Crisis Hotline operates 24 hours a day, 365 days a year – dial 988 from any phone to reach them. You can also dial 911 if you feel like you are in imminent danger to yourself. If you feel you need help but these options don’t seem right for you, please call us and we can help you figure out how to get the help you need.

As we head into the new year, you may be among the many people who choose to make a New Years Resolution. Often, these resolutions are health-focused: Losing weight, quitting smoking, and starting an exercise plan are among the most common ones. If you are looking to lose weight in the new year, you have probably heard of BMI (Body Mass Index) as a measure of health. But did you know that BMI doesn’t offer a full picture of your health? Read on for more about BMI and what it can and can’t tell you about your overall health.

What is BMI?

BMI was invented in the 1830’s by statistician, sociologist, and mathematician Lambert Adolphe Jacques Quetelet. It was known then as the Quetelet Index and was informed by Quetelet’s interest in finding “l’homme moyen,” or the average man. Since it is based on a male average from almost 200 years ago, many argue that it is outdated and inaccurate and does not account for the many factors that determine a person’s weight. Unfortunately, it is too often used as a standalone measure to decide whether a person is “healthy.”

BMI measures body fat percentage by dividing your weight in kilograms by your height in meters squared:

BMI = kg/m2

You can also use a handy online calculator like the one found on the CDC’s website to do the math for you. A “healthy” BMI is under 25; “Overweight” is 25-29.9, and “Obese” is over 30.

What are the limitations of using BMI to determine health?

While BMI can give you a general idea of how much body fat you carry, it is by no means a perfect measure. Here are some of its limitations:

BMI does not account for muscle mass

Since BMI only looks at weight and height, it cannot tell whether someone’s weight is due to fat or muscle. It is not uncommon for athletes with very little body fat to have a BMI over 25, even though by all other measures they are at a completely healthy weight.

BMI does not properly account for women or people of color

On average, healthy women carry more fat than men. Since BMI is based on a caucasian male average, women tend to fall outside of the “healthy” range more often than men. In addition, according to the CDC, people of Asian descent tend to have more body fat than white people at the same BMI; yet, for Black people, the opposite is true.

BMI does not always determine health risks

While diet and exercise will have an impact on body fat percentage, it is very possible to have high blood pressure, high cholesterol, low muscle mass, and excess body fat even if your BMI is within the “normal” range.

Takeaways

While BMI can be useful to give a general sense of how much body fat you have, it cannot give a full picture of your health. It is quite possible to be healthy when your BMI categorizes you as overweight. Conversely, having a “healthy” BMI does not mean you have a low risk of heart disease and other health problems. It is recommended that you visit your primary care provider for regular screening, including blood pressure, blood glucose, and cholesterol screenings.

Remember, Brea Urgent Care offers lab testing and screenings that can help determine whether you’re at risk for certain health conditions. Give us a call to discuss options.

 

For many, the holidays are a time filled with fun, friends and family, and good food. Don’t let illness or injury stand in the way of your holiday plans this year. Whether you are planning a low-key Christmas dinner with your immediate family or a huge holiday party, these tips can help you stay healthy and safe.

 

Prevent Illness

No one wants their holidays ruined by illness. Unfortunately, this time of year colds, flu, Covid, and RSV are ubiquitous – but that doesn’t mean you’re doomed to get sick. Below are some steps you can take to minimize your risk of getting sick.

• Try to get vaccinated for both the flu and COVID – 19. Check your COVID-19 vaccination card to ensure you are fully boosted for complete protection. This is the best preventive measure against possible contraction of airborne & respiratory illnesses.
• Be sure to wear a mask and pack extras for others. Face masks have been proven to be very effective in preventing the spread of respiratory illnesses in crowds. Have it handy for crowded terminals or at holiday parties where you will be in close proximity with strangers.
• Wash your hands frequently and carry hand sanitizer. Many communicable diseases are spread via saliva droplets on surfaces
• Try to avoid touching your eyes, nose and mouth. Specifically, after touching objects that are for general use. This can help prevent ingestion of germs that were never meant to be in your body.

If you do find yourself feeling under the weather, we offer testing for influenza, Covid, and RSV, as well as treatment as needed.

Follow Food Safety Guidelines

After enjoying a delicious holiday meal with family and friends, the last thing you want to do is wake up in the middle of the night with stomach pain – or worse, vomiting and diarrhea. Foodborne illness can put a damper in even the best laid holiday plans – but it is completely avoidable. Here are some food safety tips to keep in mind while you prepare your meals.

• Clean: Any object touching the food should not be an agent of contamination. This includes our hands alongside any plates, cutting boards, utensils, and pots or pans. Countertops and cutting boards can harbor old bacteria if not wiped properly; always remember to clean your surfaces before using them.
• Separate: Take extra precaution to keep raw foods and cooked foods separated. Raw meat, poultry, seafood and eggs have natural bacteria that may cause food poisoning when mixed with vegetables or already-cooked foods. This can cause bacteria from raw foods to transfer where they do not belong. Remember your surfaces! Do not put cooked foods on surfaces where raw foods have been.
• Cook: Temperature is key! Many harmful bacteria are not killed unless subjected to particular high temperatures. Invest in a good food thermometer in order to ensure your meat reaches a safe temperature.  If cooking with a microwave, understand that every microwave is not the same. Check your microwave’s settings to ensure it is operating at the appropriate intensity for the particular food. If your food packaging does not indicate the threshold temperature, check the websites of the FDA or CDC for a list of accurate values.
• Chill: In general, the colder the temperature, the slower dangerous bacteria can multiply. To preserve your cooked foods, it is important to refrigerate or freeze them. This immobilizes the bacteria, protecting your food from spoiling.

If you do find yourself with symptoms of foodborne illness, try your best to keep hydrated. If you feel like your dehydration doesn’t improve with increased fluid intake, or if you are experiencing vomiting or diarrhea for an extended period of time, give us a call and we can help get you back on your feet.

Hydrate

It’s easy to forget to drink water when you are busy, and this is never more true than during the holiday season. Dehydration can become debilitating if it’s not addressed, and it also taxes your immune system – making you more susceptible to illness. Here are a few tips to help keep hydrated.

• Keep a water bottle with you at all times. With so many reusable water bottles on the market, there’s an option for everyone. Keep water by your side at all times, and if you regularly forget to drink water, set an alarm for yourself as a reminder.
• Spruce up your beverages. If plain water seems too, well, plain for you, add a wedge of lemon or lime, or choose sparkling water to make it more appealing. You can also choose non-caffeinated coffee, tea, or soda (watch out for the sugar!) or sports drinks to keep hydrated.
• Avoid excessive alcohol consumption. Alcohol exacerbates dehydration. If you choose to drink alcohol, be sure to alternate with glasses of water to keep yourself hydrated.
• Watch for sodium. Sodium can also cause dehydration, and many of our favorite holiday dishes are loaded with sodium. Make sure to drink extra water and limit sodium intake if possible.

While dehydration is usually treatable at home by drinking plenty of fluids, feel free to give us a call if you have any concerns.

Sleep

It’s easy to fall behind on sleep during the excitement of the holidays. However, getting enough sleep (ideally 7+ hours/night for adults) is important for maintaining your health. According to the Mayo Clinic, studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. Here are some tips to ensure you get enough sleep.

• Practice good sleep hygiene. Avoid using screens within an hour of bedtime, as blue light from electronic devices can disrupt your circadian rhythm. You should also avoid caffeinated beverages close to bedtime. Alcohol can also disrupt sleep, so practice drinking in moderation (if at all).
• Keep to a sleep schedule. Try your best to set yourself a consistent bedtime and wake time. Maintaining a regular sleep schedule (even on weekends) helps your body maintain its natural sleep rhythm and will make falling asleep and waking up easier.

Lack of sleep can lead to various health issues, so try your best to get enough sleep. If you are having trouble sleeping or are feeling extra tired and fatigued, come see us – no appointment necessary.

Driving Safety

Travel is an exciting part of the holidays for many, but it brings with it the risk of illness or injury. Whether you are traveling by car or plane, there are many steps you can take to keep yourself safe and healthy as you travel to your destination.

Have a car emergency kit: There are certain things that you should make sure to have in your car before you pull out of the driveway. Pack these items in the trunk of your car for emergency purposes:

• Spare tire: If one of your existing tires goes flat, it is always good to have a spare so you can replace it without calling a roadside service. If you DO need to change your tire, be sure you are pulled all the way off the road, preferably in an area with good lighting. It’s also a good idea to have glow sticks or flares to alert other drivers to your location.
• Windshield wiper fluid: Have an extra bottle in case you drive through a storm and your car runs out. Visibility is very important to safe driving.
• Jumper cables:  These are essential to have in your car. Jumper cables will help you revive the car battery if it has died.
• Tire Pressure Gauge: It is a good habit to check your tire pressure before driving long distances, especially in winter weather.
• Ice Scraper: Winter weather is unpredictable. Be ready for any snow or ice build up on your windows.
• First aid kit: It’s good to have a first aid kit that contains all the essentials for treating minor injuries and illnesses. We recommend including bandages, antibiotic ointment, alcohol wipes, and instant ice packs for unexpected injuries and ibuprofen/acetaminophen, Dramamine, Benadryl, and extra doses of prescription medications for illnesses or in case you’re unable to refill a prescription in a timely manner.
• Food and water: It’s imperative to keep extra food and water in your vehicle in case you become stranded and need to wait a while for help.
• Blankets and instant heat packs: If you DO find yourself stranded in your vehicle, it’s important to have blankets and other heat sources to keep you and your passengers warm while waiting for help, or just in case the temperature controls in your car stop working.
• Gas can: Keep a gas can in the back of your vehicle in case you hit unexpected traffic or get lost on your way to your destination and run out of gas.

Don’t drive drunk or drowsy: Driving under the influence of alcohol is very dangerous. However, so is driving drowsy. On average, 100,000 crashes are caused each year by drowsy/tired driving. Be sure to be rested and have a driver rotation plan for the ride. It is best to be as alert as possible in case of any surprises.

Plan for car sickness (or air sickness): Some of your passengers, especially children, may experience car sickness. Being inside a moving vehicle or airplane can sometimes cause dizziness, nausea and vomiting. Having a few doses of motion sickness or nausea medication, such as Dramamine, Bonine, or Benadryl, is a good idea for emergencies. You can purchase over-the-counter medications at a pharmacy. If you know your child is likely to get sick while driving, give them a dose of medication 30 minutes before driving. Be sure to consult your physician before giving any new medications.

Whatever this holiday season brings, we hope you stay healthy. But if you need us, remember that we are here to help you feel better! Walk in any time – no appointment needed.

It’s the most wonderful time of year again! Time to gather with your family and friends and share food, laughs, and precious memories that will hopefully last a lifetime. Though the holidays tend to be a beautiful and joyous time, they also present many hazards. In this post, we will discuss some of the most common holiday hazards and share ways to reduce your and your family’s risk of illness and injury.

Burns in the Kitchen

Cooking fires tend to be the most prevalent hazard during the holidays. With cooking fires, the chef (and chef’s little helpers) are at risk of burning themselves or even causing their home to catch fire. Experts say an average of 1,700 cooking fires occur on Thanksgiving Day each year. This number is significantly higher than the normal average on other days of the year.

Here are some tips on how to avoid burns in the kitchen:

• Never leave your stove unattended while cooking.
• Always keep the cooking handle away from the walkway or aisle of the kitchen. All handles should be pointed towards the side or back of the stove.
• Always keep flammable materials away from the stove.
• Create rules to keep your kids safe. Consider creating a no-play zone in the kitchen so kids don’t get too close to cooking surfaces. This will prevent distractions and potential accidents.

Food Poisoning

So many delicious foods that we routinely enjoy over Thanksgiving and Christmas can also be culprits for food poisoning. Food poisoning will put a damper on any celebration, but there are many steps you can take to keep yourself and your guests safe.

Ways to help prevent food poisoning include:

• Ensure your produce is well-washed prior to cooking.
• Do not wash meat. While washing meat used to be recommended to remove harmful bacteria, recent studies have shown that doing so is actually more likely to spread the germs you are trying to avoid.
• Sterilize cooking utensils and surfaces before and after use. This includes the counters your food is prepared on as well as the most important utensils of all – your hands.
• Know what temperature . Undercooked meat is a source of many great discomforts after eating. Make sure to invest in a thermometer and check the temperature of your meat before declaring that it is done. If you are unsure of the correct temperature, this should be indicated on the meat’s packaging.

Slips and falls on ice/snow

The CDC has reported that more than 800,000 people are hospitalized every year due winter slips and falls. It is important to prevent any accidents due to the outside environment as much as possible – especially since trips to the emergency room can be expensive.

• If you have a driveway or stairs outside of your home, utilize salt (sodium chloride) to help melt away any possible ice buildup. This is a good preventive measure to keep your walkway dry and not slippery.
• Wear shoes that have a good grip. This may include rubber soles. However, any shoes with slip-resistant soles are a good choice.
• Scan the area in front of you as you walk and take small steps.
• Keep your hands free whenever possible and be aware of your surroundings. If you do start to slip, it’s important that you have the use of your hands to find something to grab on to.
• If you do fall, try to avoid using your arms to catch yourself whenever possible. Land on your thigh or seat and roll out of the fall. These areas of your body are more load-bearing and are less likely to break under your weight in comparison to your arms.

Fire Hazards: Candles, Overloaded Electrical Circuits

Home fires happen incredibly frequently in this country, especially during the cooler fall and winter months. During winter holidays, the odds of a house fire increase drastically. Fires can occur from multiple sources, but there are many to prevent them.

• Invest in a smoke detector for every room of your house, and always make sure your smoke detectors are working correctly. Test them monthly, and replace the battery annually.
• Try to avoid using candles around your home. Candles are a common source for house fires and can easily be forgotten when lit. Flame-free (battery-operated) candles are a great alternative.
• If your home needs heat, try not to use your oven or stove appliances to heat your home.
• Turn off all portable heaters when leaving the room/the house or going to sleep.
• If you have strand lights on your home or Christmas tree, be sure not to plug too many strands into a single outlet. Purchase a power strip with a surge protector so that it shuts power off if the circuit is overloaded.
• Check all wires for powered decorations to ensure that they are not fraying or damaged. Damaged electrical wires are a fire hazard and should be discarded.

Illness (Colds, Flu, COVID)

Last but definitely not least, illnesses such as the cold, flu, and COVID are hazards that are rampant during the holiday season. On average, about 10% of the United States population becomes sick with the flu every holiday season. Do your part these upcoming months to best prevent the spread of respiratory illnesses.  Here are some ways you can take action to help reduce your risk.

• Wash your hands whenever you get the chance: The spread of germs is well-prevented with the use of soap and water. Living in colder environments, this can be rough on your skin, so make sure to have some lotion nearby to moisturize your hands after cleansing them thoroughly.
• Get vaccinated: Being vaccinated against influenza as well as COVID is the best method for the prevention of illness. Vaccinations train the body’s immune system to better understand how to fight the real virus once presented.
• Stay Active: Research has shown that physical activity helps with immunity to common respiratory illness. Our immune system works very closely with our circulatory system, and movement helps the circulatory system work effectively. Find an indoor track or gym that can help you stay moving this fall and winter!
• Eat Healthy: Foods that contain vitamin C and vitamin E help keep your immune system strong. Try to incorporate fruits and vegetables such berries, citrus fruits, melons, bell peppers and broccoli into your diet. Vitamin D is also a great supplement to a healthy immune system.

 

Remember the holidays are a wonderful time, however we want to stay as safe as possible. Make sure your home is ready for any potential hazards inside and out. We hope you and your family have a very safe start to your holiday season!

Fall is officially here, and with Halloween at the end of the month, the holiday season is kicking off. Along with the holidays, there’s an increase in family gatherings, school parties, and other festivities. These gatherings increase our chances of becoming ill, especially with easily-spread respiratory illnesses like influenza, commonly known as the flu. In this article, we will explain the signs and symptoms of the flu, the difference between the flu and other common respiratory illnesses (cold & covid), and six different ways you can treat yourself at home.

The flu is caused by the influenza virus. According to the CDC, this virus tends to affect the nose, throat, and sometimes the lungs. Symptoms of the flu include:

Muscle & Body Aches**
Fever**
Cough
Nasal Congestion
Abnormal Fatigue
Sore Throat

(** = key distinguishing feature vs. common cold)

These symptoms differ from the average cold (caused by rhinovirus) primarily through the presence of fever. If you or your loved one is suffering from a fever, this is an indication of a possible influenza infection. Another key difference is muscle & body aches. With the average cold, body aches are much less likely to occur – however they are a distinguishing feature of the influenza virus infection.

Due to the overlap in symptoms, it is very important to make sure that your influenza is not actually COVID-19. Making this distinction ensures that you get the proper care and treatment for your symptoms. Similarities between the flu and COVID-19 are indicated in the previously stated symptom list above. In addition to these, headaches, vomiting, and diarrhea can also occur with both.

Differences Between The flu and COVID

The Flu
Mild change in taste or loss of smell primarily due to nasal congestion

Very noticeable and significant loss in taste and smell, more frequent in COVID-19 than the flu

COVID
Symptoms appear within 1-4 days after infection

Symptoms can appear either 2 days after infection or up to 14 days after infection

Despite the differences between the flu and COVID, it is imperative that you continue to test yourself and those around you for COVID-19 this fall if any flu-like symptoms occur or you are exposed.

Treatments

Viruses can not be cured, but their symptoms can be treated. A very effective treatment option for the flu are antiviral medications. Antiviral medications are not like antibiotics; they are highly specific to the virus they are attacking. The antiviral medication you take for the flu cannot be taken for COVID-19  and vice versa. These medications also work best when they are taken shortly after symptoms begin – typically within two days. Understand that antivirals are simply an option for influenza treatment and if you choose to utilize them, they are only a second line of defense against the flu. The recommended antiviral drugs and their potential side effects can be found on trusted public health websites such as cdc.gov.

The most effective and first line defense against the flu is vaccination. The flu vaccine is the best preventive measure against the seasonal flu. It can also protect you from the flu’s various complications.

Home Treatment Options

According to the CDC, if you have symptoms you should stay at home, get plenty of rest, and avoid contact with other people until your symptoms resolve. Influenza is a very contagious respiratory virus, typically spreading through close contact. While isolating, it is important that you remain hydrated and get plenty of rest. The body heals well with rest and sleep.

When to seek help

There are many that are at high risk of complications if infected with the influenza virus. This includes young children, people over the age of 65, pregnant people and those with pre existing pulmonary conditions.

If any of these susceptible groups experience these symptoms, they should go to the emergency room immediately:

Fast breathing or trouble breathing
Fever above 104 degrees
Dehydration (no urine for more than eight hours)
Chest Pain
Seizures

The seasonal flu is a constant reminder that preventive care is best. Make sure to get your influenza vaccine for this holiday season to protect both you and your loved ones.