Fall has finally arrived (though the weather is just now starting to cool off), and comes with its own seasonal challenges. Now is the time to renew your determination to staying healthy, as there are plenty of tempting opportunities to “break the rules.”
Halloween candy, anyone?
Consider creating a few guidelines for yourself, which can be followed even with the occasional “cheat day.” Here are 5 tips to get you started.
1. Don’t Ignore The Pumpkin Craze
Yes, don’t ignore the mighty Great Pumpkin. We don’t recommend a pumpkin spice latte every morning, but you can take advantage of the vitamin A and C naturally present in this favorite squash. Why not save the pulp and seeds of your annual jack-o-lanterns for a scrumptious treat?
Roasted pepitas (pumpkin seeds), pumpkin spreads, and roasted pumpkin are fantastic healthy treats to consider. You can indulge in them without having to resort to sugar-filled pumpkin pies and other sweets.
Additional health benefits include pumpkin seeds packing about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. Fiber makes you feel fuller for longer, so your appetite is kept at bay. Pumpkin seeds can also lower your blood pressure and much more.
2. Keep The Pesky Flu At Bay -- A.K.A. Get Vaccinated
Yes, it’s that time of the year again.
Every year, up to one-fifth of the population of the U.S. gets sick with the flu. Do what you can to avoid getting the flu this year, to avoid being laid out for a week or more.
According to the U.S. Centers for Disease Control and Prevention, “The single best way to prevent the flu is to get a flu vaccine each season.”
Take matters into your own hands and avoid this year’s flu by getting the flu shot early. Don’t wait until it’s too late – a vaccine takes 1-2 weeks to take effect and provide protection. Being proactive is one of the best things you can do to avoid succumbing to this year"s flu season.
Schedule your appointment at a local care center today. If you’re in the Orange County area, visit one of our locations to get your vaccine for the seasonally low price of $25.
3. Steer Clear Of The Common Cold As Well
While you’re preventing the flu, it’s also a good idea to take preventative measures regarding the less severe, but still common cold viruses.
Hydration is a factor that you should take into account – your immune system will thank you. Also, the classic routine of washing your hands regularly works wonders – regular soap and water for 15 seconds is fine, and hand sanitizer gel is great if that’s not available.
What may be surprising is that the food you eat also affects the strength of your immune system. Probiotic foods like yogurt can boost your immune system, as well as. Also, getting that extra vitamin C from whole foods (like all the pumpkin you’ll be eating) is another way to boost your general immunity.
4. Exercise Outside...And Have Fun With It
Don’t let this Fall weather go to waste.
Did you know that spending time outdoors increases your vitamin D levels? According to Harvard Medical School, this can make you feel happier as well as improve your concentration. Also, getting a decent workout by doing active outside activities – now that the weather is cooling down – never hurts.
Some fun things you can do outside? There is plenty to do besides playing Pokemon Go -- a fun activity we have recently discovered is called Fitness Scavenger Hunt. You map out your usual walking path and scatter a few workouts at certain landmarks in the path (i.e. park bench = 10 pushups, so every time that you see a park bench you have to perform 10 pushups).
Also, walking your dog, hiking, or getting involved in sports are other possibilities you can explore. Don’t delay this, because you’re missing out on the perfect time of the year to be active outside (alongside Spring).
Have any more tips you’d like to share? Let us know in the comments.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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