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All Posts in Category: Health Basics

Sports Injury Prevention for Your Child

Sports season is just around the corner with football about to kickoff and back-to-school shopping in full swing. If your child is ready to play in any school sports, then it is helpful to understand some key prevention techniques that help lower the risk of sports injuries.

Millions of younger children and adolescents each year experience sports injuries throughout the year, which can cause a great deal of pain and interrupt their season. But the good news is that sports injuries are highly preventable if parents, coaches, and training staff apply the following skills and knowledge to student athletes:

Tech your child safety skills and proper defensive techniques on the field

Especially if your child is participating in any contact sport, teaching your kids how to safely defend themselves is an effective means for preventing injuries.

Skills such as learning how to make proper contact, fall safely, and stay alert during play are very helpful in making sure that they are not as injury-prone during play. Talk with your child’s coaches to see if there is anything else they can do avoid injuries during play.

Have your child stretch and warm up before the game to help resist injuries.

Stretching is one of the best ways to resist and prevent injuries for athletes of all ages. That is because stretching can increase flexibility, pliability, and other important muscle traits. Most athletic trainers recommend stretching or warming up at least 15 minutes before their game or match begins.

Getting in a light warm up also helps to get any other muscles limber and your body ready to compete for an extended duration of time. Without proper warm ups or stretching your child is more likely to pull a muscle or experience a sprain.

Get your child a sports physical ASAP to identify injury risks and begin the sports season!

Most public and private schools require students to get a sport or camp physical whenever they want to enroll in a recreational program or sports season. But did you know that a sport physical also helps to prevent injuries or unexpected medical events during the year?

A sports physical helps coaches, medical staff, and trainers identify potential injury risks for your child. If your child has any health concerns, then your child’s coaches and athletic personnel can help to create the safest athletic environment for your child!

Know first-aid basics and take your child to urgent care for a sports injury

First-aid basics such as bandaging wounds, disinfecting lacerations, and stabilizing sprains can help reduce pain or the severity of injuries before proper medical treatment. Community organizations such as police and fire departments usually provide first-aid training courses if you want to get a full certification.

However, if your child does experience an injury and you don’t know first aid, then make sure to flag down the appropriate medical/athletic trainer before taking them to a nearby urgent care center. Urgent care is a more convenient option for non-emergency injuries such as bruises, bone brakes, and lacerations.

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How can Drivers Prepare for their DOT Physicals?

A Department of Transportation (DOT) physical is required in order for a commercial truck driver, or a similar vehicle operator, to effectively renew their commercial driver’s license. Without approval from a medical examiner or doctor, drivers may experience significant delays in their driving career.

However, it is fairly easy to prepare for the DOT physical by taking a few necessary precautions before the test. Effective preparedness can help ensure that you pass your physical and that you won’t have to retake the exam under other circumstances. So what should drivers do in order to prepare for their DOT physicals?

Avoid heavy meals and caffeinated beverages before the exam

Whenever you begin your DOT physical, it is important to avoid heavy meals and caffeine. This is because increased food consumption and caffeine may provide a false positive for high blood pressure and other conditions that inhibit your exam.

For example, caffeine can raise blood pressure for a short period of time and may lead to a slight increase during your exam. Try and avoid that extra cup of morning coffee before the exam. Additionally, foods high in cholesterol, sugar, and fat could provide false positives for other chronic diseases.

Before your exam, take the time to eat a light breakfast that is low-fat, low-sugar, and low in caffeine. Additionally, high-salt and sodium-filled foods could raise blood pressure in the short term.

Rest and relax before your exam

Stress can contribute to high blood pressure and other chronic disease in the same way frequent consumption of unhealthy foods can. Before your DOT physical, take some time to relax and de-stress.

Use a personal day when possible to find a time that works best for you to complete the exam. Don’t try to cram it on top of your other commitments. If you need to get you exam ASAP, try visiting a medical provide that provides walk-in clinic access.

Other techniques to help you relax include getting eight or more hours of sleep, deep breathing, mediation, and other mindfulness-based activities.

Bring in all your current medical paperwork

Medical information is key to ensure that you pass your DOT physical. If you have certain health conditions that are under control, you can get exemptions for DOT requirements if you show that you’re maintaining healthy control. These include treatable medical conditions with your current prescriptions, vision aids like contacts/glasses, health activities, and similar information.

Any medical information allows your medical examiner to provide the most up-to-date picture of your health and ensure that you aren’t flagged for a false reading of an emerging chronic health condition. Take all of these tips and put them into action before your next physical to ensure your trucking career doesn’t skip a beat!

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Beginner Fitness Tips to Help Kickstart a Healthy Lifestyle

Making the decision to make healthy lifestyle changes is a big step. Once you’ve committed to a healthier version of you, it’s time to figure out how to actually achieve it. We know the process can be overwhelming, but we’re here to help! Beginner fitness is all about forming a routine and getting off to a positive start.

Make the Time

Adults need at least 150 minutes of moderate aerobic activity per week. This time may seem like a lot at first, but you can spread it out over 5 or 6 days of the week and still have an entire rest day! This activity can be broken up however you wish that will fit into your schedule. If that means taking a 20-minute walk during your lunch break then make sure you set aside the time to do it! A lack of time for fitness is one of the most common excuses people use, but the truth is, you really don’t need much time at all.

Don’t Get Discouraged

A new fitness routine can be discouraging. You may feel like you aren’t doing enough or progressing fast enough, but those negative thoughts will only drag you down. Try to surround yourself with positive people and positive thoughts to support your new lifestyle. If you feel yourself getting discouraged, find a workout buddy or friend to share your progress with!

Lift Weights

Weight training twice per week in addition to the aerobic activity of your choice is ideal. Lifting weights helps you to build muscle while you burn fat and interestingly enough, muscle naturally boosts your metabolism! Remember to start with a weight that you don’t have to struggle with and slowly reach higher weights overtime.

Increase Exercise Time Gradually

Once you’ve established some new healthy fitness habits, it’s time to take it to the next level. Slowly begin increasing the amount of time you spend exercising each day until you reach 300 minutes per week. That number probably seems intimidating, but it’s actually just 5 hours!

Fitness is a journey that doesn’t have a one size fits all approach. Your new fitness routine should be paired with a healthy diet for the best outcome. Avoid processed foods and eat natural, high-protein diets. You’ll have to listen to your body to achieve your fitness goals but remember, patience is the key to success!

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Sun-Related Health and Safety Tips for the Whole Family

Summertime is also sunshine time, which means that you’ll want your entire family adequately protected from health and safety risks of the sun.

Even though being outside can improve fitness and other wellness factors, you’ll want to limit any prolonged exposure to the sun whenever possible. This is because staying outside can lead to a variety of risks including painful sunburns, rapid dehydration, stroke and cardiovascular issues, and even melanoma risks.

However, there are a few tips and techniques that will allow you to stay out in the sun without experiencing any of these major healthcare risks. A list of all the best ways to keep the whole family summer-safe includes the following:

Always wear sunscreen when at the beach or outside elsewhere

Most people know that putting on sunscreen at the beach is the most effective way to reduce the chance of getting a sunburn. However, some people forget to put on sunscreen during other outdoor activities including hiking, biking, or similar recreational events.

Whenever any part of your body is exposed to the sun, there is a chance that you could get a sunburn or irritation. Make sure that you always carry SPF 30 sunscreen on your whenever you’re going outside. Additionally, make sure that your children re-apply sunscreen during sports or summer camp since it can sweat off during the day.

Drink plenty of water and have water on your persons to avoid dehydration

Summertime frolicking usually doesn’t consist of making sure you are perfectly hydrated throughout the day. But the risk of dehydration is still there if you aren’t prepared with water for any activities.

Bring a reusable water bottle if you think you’ll be outside for extended time periods in the sun. That way you will always have a way to refill and stay hydrated throughout the day. Additionally, drink water if you start to feel thirsty, light-headed, or dizzy in any way. This usually means that you’re starting to become increasingly dehydrated, which leads to potential health risks.

Take plenty of breaks in shady, cool areas when possible

Whether you are at the beach, park, or hiking trail, make sure that you relax in the shade whenever you get a chance. A break will reduce your sun exposure and allow you to rest before engaging in outdoor activities. Plus, it will allow you to adequately hydrate and apply sunscreen as needed.

Sun safety is relatively straightforward and easy if you take some time to manage your risks. Apply these skills to keep your and your family safe this summer!

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Why Your Child Needs Sport and Camp Physicals

Summer and warmer weather is just around the corner, which means your child may soon need an updated sport and camp physical to participate in recreational activities.

Most school-sanctioned sports and youth athletic activities require updated physicals in order to participate. But these exams also help your primary care provider protect your child from adverse medical effects, physical complications on the field, and other potentially dangerous situations.

But how exactly are sport and camp physicals used to protect your child? And how can you get your child an updated physical in time for sports, summer, or other recreational activities?

Sport and Camp Physicals are legally required for most activities and help recreation staff protect your child

A sport physical or summer camp physical are usually necessary before you can enroll your child in recreational groups. This is because sport and camp physicals are legally required by recreational providers and organizations so they can keep your child safe during contact.

Coaches, athletic trainers, camp counselors, and similar recreational personnel also use the information from a sport or camp physical to protect your child from their current conditions. For example, a camp counselor uses the information from the physical to ensure your child doesn’t get in contact with allergy triggers, allergic foods, or asthma triggers.

Sport and Camp Physicals are also updated annually even if your child is a recurring member of the team/camp/etc. just in case they develop some medical complication or risk from the time of their last physical.

Go to Centennial Medical if your child needs a sport or camp physical ASAP!

Whenever your child requires an updated sport or camp physical it makes sense to go to Centennial Medical!

Our team of primary care providers, medical staff, and other pediatric health experts can get your child their updated physical in just a few minutes. Patients are always provided with high-quality care whenever they visit and can come-in whenever their child requires an updated physical!

You want your child to be able to enjoy the summer fun and the summer sun without any hurdles in between. At Centennial Medical, we’ll make sure that new physicals are accurate and ready to review with physical or camp staff.

Any patient that needs to update their child’s physical should visit Centennial at 8186 Lark Brown Rd in Elkridge, MD or call us directly at 410-730-3399! You can also follow the link here to schedule an appointment in advance!

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Wellness Changes to Improve Heart Health

Maintaining good overall heart-related health requires significant time investment outside of the doctor’s office. These include key lifestyle changes that improve risk factors for common conditions like heart disease.

Heart disease affects millions of Americans and contributes to nearly 610,000 deaths annually, according to the Centers for Disease and Control (CDC). Heart disease is especially common in the U.S and develops from key risk factors including blood-cholesterol level, obesity, and hypertension – the clinical name for high blood pressure.

Thankfully, improving heart disease risks and managing your risks factors is relatively easy with these preventive care tips:

Eat a balanced diet that promotes heart health

Diet is an essential part of managing your heart disease risks, lowering your weight/obesity level, and lowering blood cholesterol.

A heart-healthy diet includes three meals a day that include your daily intake of fruits, vegetables, whole grains, lean meats like poultry, and fish. Dietary changes to promote heart health should also involve avoiding foots high in trans and saturated fats. These fats can lead to increased blood pressure and cholesterol, which additionally increase heart disease risks.

Speak to a primary care provider about ways to manage your diet and seek out professionals that can assist in nutrition-related health.

Incorporate an daily exercise routine into your lifesytle

Exercise is one of the most useful deterrents of heart disease and has other health benefits including lowering stress. Most importantly though, a daily exercise routine allows you to maintain a healthy weight and reduce blood pressure.

Most adults should try and get in at least 150 minutes a week of moderate-intensity exercise to reduce clinical heart disease risk factors. Activities including gardening, light bike riding, brisk walking, jogging, and pilates are great ways to launch an exercise routine.

Look for a nearby gym or community groups to launch an exercise routine. Better yet, try and get some friends and family to join you in your fitness goals!

Get blood pressure and cholesterol screenings

Hypertension and cholesterol are referred to as “silent killers” when it comes to heart disease since both conditions don’t have immediate/visible symptoms.

The only way for patients to manage and detect these conditions is to visit either an urgent care or primary care office. A medical professional can provide a brief screening that includes your risk of high blood pressure or cholesterol.

In addition, your primary care provider is able to make other healthcare recommendations or referrals to help manage your risk factors.

Getting heart-healthy takes some time, and a lot of commitment, but it can be done! Visit your local medical professional, ask questions, and steadily pursue a healthier life!

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Key differences between primary care, urgent care, and retail clinics

As you may know, there has been a lot of development in the healthcare industry in terms of provider access and general access to health-related services.

As more options open for you to find healthcare, you may want to first understand the different types of providers for basic, minor, and urgent healthcare needs.

The surge of “retail clinics” in big box stores provide an opportunity for patients to address minor health needs while performing other errands like shopping. What patients need to understand is that retail clinics may not work as a suitable alternative to primary care or retail clinics.

We’ve broken down the main differences between urgent care and retail clinics previously, but it is also important to have in-depth knowledge about the services and capabilities of each facility:

Retail Clinics

Retail clinics provide minor walk-in service for patients are located inside of grocery stores, pharmacies, and wholesale box stores.

Retail clinics are mostly staffed by nurse practitioners (NPs) or physician assistants (PAs), as a way to provide fast and affordable care.

But different retail clinic operators provide different services. For the most part, retail clinics provide care for common illnesses and injuries, including a sore throat, cold and flu symptoms, cuts, burns, and headaches. A few retail clinics may also perform immunizations and some screenings. However, for the most part retail clinics are very limited in their care capabilities.

The operating hours for retail clinics vary, but are generally open from 8 a.m to 8 p.m during the week and usually operate the same hours as their retailer location.

Primary Care

Primary care offices are staffed by family physicians and provide a variety of services intended for longer-term care, wellness, and health stability.

Primary care physicians (PCPs) are valuable to most patients because of the strong relationships they form with patients and families. These relationships allow a primary care provider to improvement their management of a patient’s health, provide patient education and counseling, and promote wellness goals.

PCPs are also are responsible for offering preventative services that can keep illness at bay. A primary care office performs vaccinations, physicals, check-ups, screenings and blood work, and help with the management of diseases such as diabetes and asthma.

In addition, PCPs also provide specialty referrals if they identify any outstanding healthcare risks or concerns. Usually PCPs are open during regular business hours.

Make sure to meet a new potential PCP and evaluate if they are a good fit for you or your family.

Urgent Care

Urgent care centers are a bit more advanced in clinical capabilities when compared to retail clinics, based on their equipment and medical staff. Patients at urgent care centers have access to board-certified physicians, x-ray imaging services, and lab access.  For the most part, patients receive comprehensive care at an urgent care center compared to retail clinics.

Urgent care centers also provide a great alternative to the emergency room (ER). The average wait time at an urgent care center is 15 minutes or less, compared to between 30 minutes to an hour or more at an ER.

Ultimately, you’ll likely need at least two of these providers in order to have ideal healthcare access. For most patients, a PCP as well as a trusted urgent care center can help deliver the best possible healthcare outcomes.

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6 Reasons to Always Stay Hydrated This Summer

The summer is an exciting time to enjoy the outdoors with friends, family, and do lots of fun stuff! But one thing that’s important is to stay hydrated. Doctors have advised many times that we drink at least eight glasses of water per day, however, depending on your body type, weight, and the amount of exercise you do in a given day, the amount could actually be higher.

Regardless, it’s a smart idea to have water handy with you at all times and to drink plenty of it. Below are but a few perks to it.

Physical Performance

Our body is amazing and can do incredible things when we train ourselves and push ourselves. Part of that success actually stems from us drinking water. Water is the essence of life after all and our body needs it in order to operate properly, even when working out. Consider water our fuel. When we are running low we will feel weaker and won’t be able to work as hard.

Lose Weight

You’ve heard of the term water weight, right? It’s essentially weight that lingers in our systems and can actually be flushed out when we drink water. This is why in weight loss programs they recommend you drink a lot of water, often times more than the eight glasses of water per day. Furthermore, water can fill us up as well making us eat less food too.

Mood-Boosting

Water can also affect our mood, as well as some studies, have shown. For a lot of us as we get older, we drink less water which can lead to dehydration. Even a mild dehydration can affect our mood drastically. By drinking water, research has shown that it can make a massive impact on helping with sleep disorders as well as alleviating depression which hampers our moods.

Brainpower Boost

Much like our body, our brain is primarily water as well. As mentioned above, our body needs water desperately in order to function. When you satisfy those needs you can expect your body to work better but also your brain as well.

Prevent Headaches

Headaches are often cues from your body telling you that something is wrong. In many cases, headaches are caused by feelings of dizziness, dehydration or you haven’t gone to the bathroom recently. The dehydration is likely one of the more common ones around the summer and spring seasons so make sure you drink up.

Disease prevention

Surprisingly, drinking water can prevent a lot of serious diseases. A lot of common diseases in the spring and summer stem from overexposure to heat which raises our body temperature. Since water can be cooler (and even drinking warm water causes us to sweat which is a natural cooling system for our body), it can moderate our temperature to stay at a reasonable level.

By drinking water, we can prevent ourselves from getting things like heatstroke, dehydration, and more. Heatstroke is especially dangerous as it can cause you to faint and be in a coma or worse, death. Drinking some glasses of water can help prevent that which gives you all the more reason to drink water.

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Top Summer Health Risks to Watch Out For

With summer just around the corner, many people are looking forward to it for obvious reasons. But as much as summer is exciting, there comes a lot of risks to our health that we need to be cautious of. Below is a list of the most common health risks you need to look out for, and what you can do about it.

Skin Cancer

With warmer temperatures means the sun is out longer, but also higher exposure to UV lights from the sun. If you are an outdoor person, you need to wear proper protection or else you could develop skin cancer. If you’re an individual with fair skin, have hazel or blue eyes or have blonde or red hair, you are particularly vulnerable to UV light exposure and could develop skin cancer. You can prevent this by using sunscreen, or by avoiding the long exposure to the sun during peak hours (9 am to 3 pm).

Sunburn

Sunburn is another common health risk. We may not think much of it as the vast majority of the US population experience this every summer, however, there’s a lot that goes on with it. Sunburn, in the end, damages our skin but can also damage our DNA which can lead to developing skin cancers. You can prevent all this by wearing sun protective clothing, avoiding the sun at peak hours, or by wearing sunscreen.

Heat Stroke

Heatstroke is another big one and can even cause death. One of the most dangerous health risks on our list, heatstroke is caused when you are exposed to the suns rays for long periods of time while also dehydrated. You can prevent this by ensuring you are drinking plenty of water, especially if you plan to work out outside.

Dehydration

Dehydration stems from you losing more fluid than what you are putting in. Since your body needs water in order to function, if it doesn’t get that, you will start to feel dehydrated. Dehydration isn’t always identified by that. For adults a sign of dehydration is urinating less frequently, your urine being dark-colored, feeling dizzy, tired, or confused. The only way you can treat dehydration is to drink water.

Bug Bites

Bug bites can seem rather harmless, but it depends on the area in which you live. Bugs can carry all sorts of viruses that we’re not aware of so it’s wise to take some level of caution depending on the area. For most of us, bugs are quite harmless aside from the bites on our skin. In order for those areas to heal fast is to avoid the irritated skin area. You can do this by applying some anti-itching cream. Furthermore, you could prevent bug bites by applying bug spray on you.

Sports Injury

Injuries in sports is not an uncommon thing and during the summer there’s a lot of activities that we can do outside. The best way you can prevent injury is by wearing protective gear when the situation calls for it. Furthermore, since we can’t predict what kind of injuries you may have, make sure that you have a first aid kit handy or at the very least some band-aids to help with scrapes and cuts. For more serious injuries make sure you call 911 immediately.

If you have any concern about our primary care services, call us at 410-730-3399 or stop by today!

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5 Most Common STDs In Men You Should Know

Any disease contracted through sexual intercourse is known and referred to as Sexually Transmitted Diseases (STDs) it is otherwise known as Sexually Transmitted Infections (STIs). Most STDs are transmitted during unprotected sexual activities. Some people who have STDs spread it unconsciously, due to the fact that the signs and symptoms are not noticeable, though some STDs have records of severe symptoms. They may come as sores on the genital organs, inflammation of organs, rashes throughout the body and so on as there are many symptoms that one infected with STDs may notice. These STDs are caused by various microorganisms such as virus, bacteria and sometimes parasites. While most STDs can be treated through the use of strong antibiotics, some others are resistant and require more strenuous measures.

SOME OF THE COMMON STDs MEN MUST LOOK OUT FOR

Men who engage in sexual activities especially unprotected sexual activity should be aware of the listed common STDs and protect themselves as the popular saying goes, “it is better to prevent than to be curing”.

  1. CHLAMYDIA

This is a very common bacterial sexually transmitted disease. The bacterium involved in causing this disease is the Chlamydia trachomatis. Most sexually active young men tend to get this disease more easily. It does not show predominant signs and symptoms, but an infection of the testes, epididymis, and urethra may be found. The Chlamydia tends to act as a silent infection but can be very harmful if not detected and treated on time. Chlamydia can be treated by the use of strong antibiotics. It is also worthy to note that even after treatment, you can still contract it again, especially when your sexual partner did treat the own properly. This disease is not limited to men because females can get it as well.

  1. SYPHILIS

This is another common bacterial infection, the involved in causing this infection is the Treponema pallidum. Syphilis is very silent sexually transmitted disease since the person infected with it can stay years before severe symptoms manifest. Common symptoms of syphilis include rashes on the skin, swollen lymph nodes, arthritis and so on. The good news is syphilis can be treated with antibiotics.

  1. GONORRHEA

Gonorrhea is another common infection caused by bacteria; gonorrhea also does not have notable signs and symptoms. The bacterium that causes gonorrhea is the Neisseria gonorrhea. The treatment of gonorrhea can be done using antibiotics.

  1. HIV/AIDS

This is the sexually transmitted disease that the whole world knows about. HIV is the Human Immuno-Deficiency Virus and it is the virus responsible for causing AIDS (Acquired Immune Deficiency Syndrome). This particular disease is majorly feared among other STDs mainly for the fact it has no known cure yet though when detected on time, the effect can be suppressed and managed by many known medications. It has no defined symptoms and can last for a very long period of time up to 10 years in the host body before manifestation. Regular testing is required to avoid late detection.

  1. GENITAL HERPES

This is a sexually transmitted disease that causes sore on the sexually exposed parts of the body. It is known as the HSV (Herpes Simplex Viruses), the symptoms may not be severe but can easily be transmitted even without noticing it.

If you have any concern about our primary care services, call us at 410-730-3399 or stop by today!

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