How Do I Improve My Metabolism?

 

metabolism

How Do I Improve My Metabolism?

There is some good news. Even though you may have inherited slow metabolism from your parents, research indicates that this can be changed. Dr. Gary Hunter PhD, at the University of Alabama at Birmingham, found that strength-training just a couple of times a week can reverse 50% of your slow metabolism that comes with age.

Here are some tips to help improve your metabolism.

  • Change your exercise regimen.

The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts. “You increase the number of mitochondria and how efficiently they burn throughout the day,” he explains. This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.

  • Get your Omega-3

Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.

  • Build Some Muscle

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym, Hunter explains.

  • Drink Green Tea

Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day.

We at On Call Medical Clinic hope you enjoyed these tips. They were from the health.com website that has even more tips. Remember if you have a minor injury or illness we are here for you 7 days a week. Flu season is bad this year, so drop by if you need a flu shot. Please visit our website at www.oncallclinic.com to review all our medical and skin care services we offer.

Aging Broken Bones

broken bone

 

Falls are serious at any age, and breaking a bone after a fall becomes more likely as a person ages. Many of us know someone who has fallen and broken a bone. While healing, the fracture limits the person’s activities and sometimes requires surgery. Often, the person wears a heavy cast to support the broken bone and needs physical therapy to resume normal activities.

Even though bones do not break after every fall, the person who has fallen and broken a bone nearly always becomes fearful of falling again. As a result, she or he may limit activities for the sake of “safety.” Among Americans age 65 and older, fall-related injuries are the leading cause of accidental death.

Several factors can lead to a fall. Loss of footing or traction is a common cause of falls. Loss of footing occurs when there is less than total contact between one’s foot and the ground or floor. Loss of traction occurs when one’s feet slip on wet or slippery ground or floor. Other examples of loss of traction include tripping, especially over uneven surfaces such as sidewalks, curbs, or floor elevations that result from carpeting, risers, or scatter rugs. Loss of footing also happens from using household items intended for other purposes – for example, climbing on kitchen chairs or balancing on boxes or books to increase height.

A fall may occur because a person’s reflexes have changed. As people age, reflexes slow down. Reflexes are automatic responses to stimuli in the environment. Examples of reflexes include quickly slamming on the car brakes when a child runs into the street or quickly moving out of the way when something accidentally falls. Aging slows a person’s reaction time and makes it harder to regain one’s balance following a sudden movement or shift of body weight

We at On Call Medical Clinic are glad to share this information with you from the National Institute of Arthritis and Musculoskeletal and Skin Diseases website. We at On Call Medical Clinic are here to help if you break a bone. Our trained staff and facility are prepared to handle most broken bones and help you to a quick recovery. Please call us at 228 818-5155 if you fear you have broken a bone and need immediate help. Also please visit our website at www.oncallmedical.com to learn more about all the medical services we offer.

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Stay Healthy and Safe

healthy and safe

 

With the holidays here and the colder temperatures, there are steps you should take to stay healthy and safe. By doing so you should be ready to enjoy the holidays. You can brighten the holidays by making your health and safety a priority. Here are some helpful steps to take.

  1. Wash hands often to help prevent the spread of germs. Wash your hands with soap and clean running water for at least 20 seconds.
  2. Bundle up to stay dry and warm.Wear appropriate outdoor clothing: light, warm layers, gloves, hats, scarves, and waterproof boots.
  3. Manage stress.Give yourself a break if you feel stressed out, overwhelmed, and out of control.
  4. Get Plenty of Sleep, do your best to avoid that late night Christmas wrapping.
  5. Don’t drink and drive or let others drink and drive. Choose not to drink and drive and help others do the same.
  6. Be smoke-free.Avoid smoking and secondhand smoke.
  7. Fasten seat belts while driving or riding in a motor vehicle.Always buckle your children in the car using a child safety seat, booster seat, or seat belt according to their height, weight, and age. Buckle up every time, no matter how short the trip.
  8. Get your vaccinations.Vaccinations help prevent diseases and save lives.
  9. Monitor children.Keep potentially dangerous toys, food, drinks, household items, and other objects out of children’s reach.
  10. Practice fire safety.Most residential fires occur during the winter months, so don’t leave fireplaces, space heaters, food cooking on stoves, or candles unattended. Have an emergency plan and practice it regularly.
  11. Prepare food safely.Remember these simple steps: Wash hands and surfaces often, avoid cross-contamination, cook foods to proper temperatures and refrigerate foods promptly.

We at On Call Medical Clinic hope these tips will help you and your family to have a safe and happy holiday season. Remember when minor accidents or illnesses occur, we at On Call Medical Clinic are here for you 7 days a week. Please visit our website at www.oncallclinic.com to review all the services

Cold and Flu in the Winter

cold and flu

 

What should you do to avoid cold and flu in the winter

December is when infections tend to become prevalent. Here, we look at some ways you can minimize your risk of catching colds and flu.

  • Keep warm- Be prepared to dress warmly when that sudden cold weather sets in, we lose up to 30per cent of our body heat through our heads – so wear a hat.
  • Wash your hands- Germs can be transmitted by physical contact and enter the body when infected hands touch vulnerable parts like our eyes, mouths and noses.
  • Watch the weather- Low cloud, dull and misty conditions tend to bring an increase in germs. Viruses survive longer when the weather is moist.
  • Avoid huddling and heating- Because people are much closer together physically during winter, this makes it easier for infections to pass between people. Crowded trains, department stores bustling with shoppers and people gathering for parties all make catching a cold more likely.
  • Herbal help Zinc and garlic– The mineral zinc is essential to help fight colds and provide a boost to a flagging immune system. Good food sources include meat, oysters, eggs, seafood, tofu, black- eyed peas and wheat germ. Zinc and Vitamin C make a great cold-busting duo.Garlic helps ease chest complaints and small amounts taken daily may also reduce the frequency of colds and flu.
  • Drink Plenty of Water– Doctors recommend we drink about eight glasses of water a day to stay healthy. If you have a cold, being dehydrated makes your mucus drier and thicker and less able to cope against invading bacteria and viruses. If you’ve already caught a cold, drinking plenty of fluids will help flush out the infection.
  • Sleep Soundly– Lack of sleep makes us more prone to infection.
  • Positive Attitude– Moods also affect our ability to fight off infections, and if you feel stressed you are more likely to become ill compared to when you’re feeling buoyant, happy and relaxed.
  • Keep on Moving– Don’t underestimate the importance of regular activity, especially in winter. Apart from keeping our circulation going, regular moderate exercise increases the number of natural killer (NK) cells in our bodies.
  • Take vitamins and probiotics-Taking a daily multivitamin is especially important in the winter when we may be less likely to be eating enough fresh fruit and vegetables, and are also more at risk from infection. Probiotics, such as lactobacilli and bifidobacteria, are ‘friendly’ bacteria in our intestines and increasingly recognized for their importance not only in maintaining a healthy digestive system, but for improving the body’s natural defense mechanisms. Studies have shown that taking probiotic supplements can improve the body’s resistance to bacterial and viral infections.

We at On Call Medical Clinic hope that this information will help you to prepare our body to fight this year’s cold and flu season. Remember we are here 7 days a week, if you come down with an unexpected cold and flu. Our team of medical professionals is here ready to help. Please visit our website at www.oncallclinic.com to review all the services we offer.

  

 

 

 

Household Cleaning Products

household cleaning products

Consumers may soon have a better idea about the chemicals in their household cleaning products they’re spraying, wiping, and mopping around their homes.

California this month became the first state in the country to require manufacturers of the products to list certain chemicals on labels for household cleaning products. The law, known as the Cleaning Product Right to Know Act of 2017 could bring more transparency to the industry and help consumers know whether products they buy contain chemicals that could harm their health and the environment.

The move comes amid concerns that some household cleaning products contain toxic chemicals that in large quantities could cause health problems. In the short term, these chemicals may cause skin and lung irritation. Some studies have linked regular exposure to long-term health problems like hormone disruption, asthma, and cancer.

Yet the labels don’t always show which ingredients are inside those colorful bottles.

Think your washing machine is one of the cleanest places in your house? Think again. Dirty laundry can fill your washer — and future loads of laundry — with bacteria and viruses. To keep it fresh, run your washer empty with a cup of bleach once a week. To kill germs, wash and dry your laundry at the highest temperature the fabric can stand

The new law requires manufacturers to disclose product ingredients on company websites by Jan. 1, 2020, and on product labels a year later.

Another industry organization, the Consumer Specialty Products Association, wrote in a statement that it “applauds” California Gov. Jerry Brown for signing the act, which “could potentially serve as a national model for other states and major retailers.”

Although the new law only covers the state of California, it will likely prompt manufacturers to include the labels on products shipped to all states. New York is also close to launching industry guidance that requires the disclosure of ingredients in home cleaning products sold in that state.

There is a good chance manufacturers will choose to roll out California-compliant labeling nationwide.

We at On Call Medical Clinic are glad to share this information with you. The complete article was posted on the webmd.com website. We are here for you 7 days a week if you have minor injuries or illnesses when your primary care physician is not available. Our facility has a complete on-site laboratory with a trained medical staff to diagnose your situation. Please visit our website at www.oncallclinic.com to view all the services available.