Holiday Health Care

Once again the holiday season is upon us and it is entirely possible that sometimes we might feel that the spirit of giving is taking too much out of us. Despite its reputation as “the most wonderful time of the year,” the holiday season can have a serious effect on one’s health. For example, the stress of family visits can bring out anyone’s inner Grinch. Many of us become overwhelmed in trying to create the perfect holiday by doing everything for everyone. And, for some people, the pressure to be “jolly” and outgoing at an endless string of holiday parties can make them an anxious mess.

Each year, millions of Americans set themselves up for anxiety during the holidays. The biggest culprit? Trying to do everything for everybody. "Everybody goes into warp-drive starting after Thanksgiving," says Deborah Pearson, PhD, professor of psychiatry and behavioral sciences at The University of Texas Health Science Center at Houston (UTHealth) Medical School. "We stretch ourselves too thin with unrealistically high expectations of what we think the holidays ought to be like."

“During this season we idealize our experience — we imagine just how wonderful things should be," says Dr. Ann Saunders, a psychiatrist and associate professor with The University of Texas Health Science Center at Houston (UTHealth) Medical School. "It should be beautiful, loving, with everyone getting along. But real life isn't always that fantastic. If your expectations are far too high, it can create a stressful situation."

This year (before you move without leaving a forwarding address) take a deep breath. The holidays don't last forever. You can survive them. What if there was a solution to stress so simple that it involved nothing more than feeling thankful for the good things in your life? In fact, there is. That solution is called gratitude.

Studies have shown that people who regularly practice feeling thankful have a leg up when it comes to their health. Robert Emmons, a psychology professor at the University of California at Davis, has been a leading researcher in this growing field, termed “positive psychology.” His research has found that those who adopt an “attitude of gratitude” as a permanent state of mind experience many health benefits.

Your attitude plays a large role in determining whether you can feel grateful in spite of life’s challenges. According to Emmons, gratitude is defined by your attitude towards both the outside world and yourself. He suggests that those who are more aware of the positives in their lives tend to focus their attention outside of themselves.

At Ocala Family Medical Center we seek to educate as well as treat and heal. We are a state-of-the-art medical center offering multi-specialty services with an emphasis on primary care. Our comprehensive approach to health care allows our patient to receive the majority of their medical needs within our modern facility. We welcome you and your loved ones to join our family and make OFMC your medical home. http://www.ocalafamilymedicalcenter.com/index.asp

New Year, New You

It is the beginning of the new year and for many this is always a time of change. This is when many of us decide to stop some of our old habits that are not good for us and take up some ways of living that are more beneficial to our lifestyle. 

One good way to start is to give more and take less. This applies to many areas of life, not just money and food. It is about a giving and more flexible attitude than we may have exhibited in years past. "Give away 1% more of your income than you did last year; volunteer at a food bank in the middle of summer; go out of your way for someone who seemingly has nothing to offer you," says Kathy LeMay, founder, president, and CEO of Raising Change, a fundraising organization working for social change. "When you unleash your generosity potential, your life will be the better for it." If you are the type of person who thinks in terms of "My way or the highway" perhaps it is time to adopt a more relaxed attitude about life and be more open to compromise. 

Money is important and no one can deny that. But how you deal with your finances can greatly affect the way you live from day to day. Perhaps your purchasing and money management skills could bear reexamining. Live below your means. If you do it consistently, you're automatically saving consistently. Aim to save at least 10% of what you earn after taxes—15% if you're over 35 and haven't started yet. Look at the quality of the things you buy. Does the name sell you on buying the product more than the actual use you get from it? The feeling that you are handling your money wisely can go a long way toward a more positive self image. 

Good things accumulate, bad things pile up. Maybe this is the time to reduce the clutter in your living and even storage space. This is another way to decrease your stress level (and boost your mood). "Living in the midst of clutter saps your energy," says Thom Lobe, MD, owner of Rejuveneda Medical Group in Beverly Hills, California. "Clean up your mess, and it will open up your life for more positive energy." Clearing your living space is an excellent way to start clearing your mind.

Keep in touch...until it is time to lose touch. We find ourselves plugged in 24/7 through computers, cells, social media and the like. Technology has become our constant companion. A growing body of research finds that media overload can increase your risk for depression, social anxiety, job burnout, and even allergies. The solution? "Spend an hour, 10 hours, or a full day without your cell phone, Blackberry, computer, or games," urges Ashley Koff, RD, a registered dietitian in Los Angeles. Perhaps unplugging for a day should be the next topic of your Facebook status.

As goes the mind, so goes the body. A positive mental outlook is impossible to maintain on a consistent level if we are dissatisfied with our body image. This is why weight loss and body building are the top new year's resolutions for many of us. But our dreams of what we hope to achieve must be tempered with a healthy dose of reality. Set realistic goals for yourself in terms of diet and exercise and remember that if you have a setback it is not a reason to abandon your course of action. A lapse is not a relapse unless you make it so.

At http://ocalafamilymedicalcenter.blogspot.com/2015/01/new-year-new-you.html we're your partner in health...and we're here for all your medical needs .

Dealing With SAD

The holidays are a time to celebrate and spend time with family and friends. It is the season to put up the lights and decorate, to send out the cards, plan the parties and exchange our gifts. A time to be happy and spread that holiday cheer. As they say, "Joy to the world". 

But for some it is not a time for hymns or carols, rather they end up singing the blues. Those same days and nights that for many are happy holidays can for others become the misery known as seasonal affective disorder (SAD).

Seasonally depressed people tend to eat and sleep a lot more than normal. Many of SAD’s symptoms — which include irritability, low energy, and feelings of hopelessness — also appear in depression. Seasonal depression may become more pronounced during the times when so many people seem to be having such a good time with family and friends.

Do not brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. You can take steps to keep your mood and motivation steady throughout the year.

SAD is a type of depression that is related to changes in seasons — SAD begins and ends at about the same times every year. If you are like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.

Some treatments for SAD may include light therapy (phototherapy), psychotherapy and medications. Meditation and other stress reduction exercises and activities may also be helpful. If you feel overwhelmed do not try go it alone. There are many resources to help you get through these times that you find so difficult. Talk to your mental health professional. Look for online and telephone support groups. Speak with family, friends or co-workers about what you are going through. Help is out there.
At Ocala Family Medical Center we're your partner in health...and we're here for all your medical needs .

Family Medicine/Urgent Care Services

Family Medicine

Primary care providers are trained to care for you through all stages of your life. Focused on building an on-going personal relationship, they help you stay well, treat you when you get sick and refer you to specialists you can trust when necessary. Specially trained in preventive medicine, we believe preventing a health problem is better than having to overcome one. Our primary care providers specialize in family care and internal medicine providing complete and comprehensive treatment for all your loved ones, regardless of age or gender.

Urgent Care

We provide high-quality medical services to individuals with conditions that require immediate attention but are not life threatening, thus eliminating costly, unnecessary trips to the emergency room.

Family Medicine/Urgent Care Services

Adult Care and Geriatric Care Diabetes Sports Medicine Lesion Removal Wellness Exams/Annual Exam Pre-op Medical Evaluations Insect Bites and Rashes Allergies and Sinus Infections Exercise and Nutritional Guidance Child and Adolescent Care Hypertension Immigration Physicals Auto Accidents

Immunizations Ear Washing Minor Surgical Procedures Sprains or Fractures Cold and Flu Acute and Chronic Care FAA Flight Physicals Eye and Skin Exams Cuts and Minor Burns Fever, Headaches and Earaches Micro Vas Therapy Vomiting and Diarrhea Joint Injections

For information on diagnostic, imaging and lab services click on that section on the left side menu.

Emergency Room or 911?

If you are having an emergency situation which threatens life or limb, involves uncontrolled bleeding, loss of consciousness or treatment cannot be delayed without serious side effects on your health, call 911 or go to the nearest hospital emergency room.

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Healthy Body, Healthy Diet

To maintain a healthy body we have to maintain a healthy diet. This can be a real challenge in our busy, view-on-demand, high speed internet world where everything seems to be done as quickly as possible. The temptation is certainly there for us to include eating among the fast-paced things we do every day and night. Grab that hot dog, go through the drive-thru for that quick burger, head for fast-food pizza, tacos or fried chicken. But sometimes, even at the hectic pace we live at today, we just need to slow down and make time for what is important. And taking the time to eat healthy now may save us time in the long run with less time spent at the doctor's office.

If you eat more calories than your body needs each day, your body will store the excess energy as fat. And we spend too much effort trying to eat quicker instead of paying attention to what we are putting in our bodies. Sure, you may have saved some time by grabbing that ready made, carry-out pizza. But it is loaded with fat and calories and carbs that you won't burn off for days. That quick slice of pizza may lead to three more that you quickly gulp down before you even think about it. No matter how much you exercise, overeating will lead to weight gain. It is a case of concentrating so much on what we need to get done that we pay little attention to what we are doing.

Quicker is not always better, especially when it comes to eating. Yes, junk food is quicker. But it is not just filling you up, it is also fattening you up. Lower your junk food consumption little by little and in a month or so you will not have such a craving for junk foods. Remember to try not to buy so much junk food because you will feel tempted to eat it. You should always eat before you shop so you can focus on your grocery list without having any unnecessary cravings. When you think you are craving a candy bar it means your body is craving something with nutrients and vitamins. Try eating something healthier like fruits or vegetables to stop that unhealthy craving.

Eating healthy does take more time than going for the quick food fix but it is time well spent. It is true that while eating "healthy" is good for you, it is a quite a bit harder as well. Do not try the tactic of starving yourself just to lose weight. Your body will simply store the fat in response to the drastically reduced caloric intake. It is much more unhealthy to skip breakfast, lunch or dinner than to eat 3 nutritious meals a day. Anything worth doing is worth doing right so take the time to properly nourish yourself.

The average adult human body is 50-65% water, so you can see that water is very important for a healthy diet. Make sure to carry water with you at all times. Try to drink water in place of fattening soft drinks and other flavored beverages. A good rule of thumb is to drink half your body weight in ounces per day. This may sound like a lot but keeping yourself properly hydrated is essential for good health.

As a rule the more chemicals that are pumped in your food, the worse that food is for you. Try to avoid processed foods. They are unnatural and therefore are much more difficult for your body to break down. As a result they will lie in your gut making you feel bloated and lethargic. You may also notice you have more trouble getting rid of the waste produced by these foods at bathroom time. Bowel straining can lead to hemorrhoids. Eat things which are not heavily chemically altered such as wholewheat pasta, raw fruits and vegetables, brown rice, wholewheat and so on.

Keep in mind that you do not have to include meat in every meal. Eating less meat can have several benefits, and most people already have enough protein in their diets. Consider substituting with legumes, beans and tofu. A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (113 grams) of red meat or more daily were 30 percent more likely to have died of any cause during a 10-year period than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. And many meats are high in salt content, which is another area of concern in regards to a healthy diet.

At Ocala Family Medical Center we're your partner in health...and we're here for all your medical needs .

Staying Heart Healthy In Ocala FL

The say the heart wants what the heart wants. And what the heart wants more than anything is to go on doing its' job. There is a lot we can do to help this little red engine that could keep running on time. Generally speaking if we take care of our hearts, then they will go on taking care of us. Here are some things to consider and put into action to stay heart-healthy and never miss a beat.

First of all, knowing your family heart history is important. Does Aunt Mary still need somebody to pick up her prescription for those little heart pills? How is Grandpa's pacemaker holding up? How is Mom doing since her triple by-pass surgery? If you have a family history of heart disease odds are you may be prone to similar health issues. While you can't do anything about your genes, knowing your family history is still important. If you tell your physician that you have relatives who had heart disease, he or she may be more likely to prescribe medication to help deal with conditions such as high cholesterol instead of suggesting that you try managing it with exercise.

Sometimes things are going to look better in the morning, after we "sleep on it". This is definitely true of your heart health. Do not be afraid to hit that "snooze" button. In 2008, University of Chicago researchers showed that not getting enough sleep may lead to a buildup of plaque in the arteries. One theory is that a lack of sleep raises levels of a hormone called cortisol. This hormone leads to inflammation and causes plaques to break apart, travel to the heart or brain and cause a stroke or heart attack. So relax and enjoy some serious pillow time.

An apple a day may keep the doctor away, but why would we want to avoid our doctor? After all, when it comes to our health this is the person who really has our back. And every other part of us as well, including our heart. That's why it's very important to get regular exams at your doctor's office. This should include checks of your blood pressure, cholesterol and triglyceride levels. High readings for any of these tests are an indicator of an increased risk of heart disease. Your doctor is your partner in health. Keep those appointments and keep yourself informed.

Eat to live, do not live to eat. Good nutritional choices are going to be better for your health in general and your heart in particular. You need to eat foods high in omega-3 fatty acids, such as salmon, walnuts and flaxseed. Remember to eat more fresh fruits and vegetables without added salt, sugar or fat. Stick with low-fat sources of protein, such as skim milk instead of whole milk, and trim visible fat and skin from meats. You want to choose whole-grain foods such as whole-wheat pasta instead of white pasta. Always read nutrition labels and be aware of serving sizes. It is very important to keep your salt intake at less than 2,000 milligrams per day. And avoid foods high in saturated fat, trans fats and cholesterol.

Exercise your right to good health - by exercising. The American Heart Association suggests that you get 30 minutes of exercise on most days of the week. If you have never exercised before, start out slowly and build up. The most important part is finding something that you like doing (and will stick with). Weight-lifting is great for body builders but it may not be your cup of tea. Jogging, hiking, brisk walking, swimming and bicycling are all good places to start and do not require much if any equipment other than your body.

Watch your mouth! That is to say, watch what is going on in your mouth. Some people are surprised to find out that dental health can strongly influence your heart health. According to the American Academy of Peridontology, people with periodontal disease are nearly two times as likely to have heart disease. A body that is fighting off frequent dental and gum infections is certainly putting undue pressure on the immune system and making the heart work harder. Brushing and flossing your teeth regularly, as well as visiting your dentist at least twice a year, will definitely contribute to your overall health.

Lessen the stressin'. Stress has been called the silent killer. Stressful situations can increase your risk of having health issues which may include heart disease. Stress can also lead you to engage in behaviors that are not exactly heart-healthy, like smoking, excessive drinking and overeating. Excessive stress can negatively impact your entire body. Therefore it is in your best interest to find ways to cut back on your stress levels like enjoyable exercise, socializing, and making a little quiet time each day to meditate. Always avoid stressful situations as much as possible.

Quitters never win. But they do if what they are quitting is smoking. Smokers have a higher incidence of atherosclerosis (buildup of fat in the arteries), and they generally have lower HDL (the good kind of cholesterol). Smoking can increase your blood pressure and your risk of blood clots. But as hard as it is to quit do not be discouraged. No matter how long you have been a smoker, it is never too late to stop. There is a reason why it is called an addiction. If you need help, talk to your doctor. They can offer solutions to help you such as therapy, medicines or smoking cessation classes.

At Ocala Family Medical Center we're your partner in heart health...and we're here for all your medical needs .

Safety In The Summer Sun

It is summertime and if you are a parent of a school-age child that means weeks and months of summer vacation. As usual, keeping them healthy is your top priority. Fun in the sun and summer heat are memories we have of our own youthful school breaks. Here are some things to keep in mind to make sure it is a safe and healthy season.

Teach your child to behave safely in the world. Common sense goes a long way. Make sure they know about stranger danger, looking both ways before crossing the street, and never eating or drinking anything offered by anybody they don't know. It is never a bad idea to repeat safety instructions over and over. Repetition is remembering.

Home is where the heart is. It can also be where the danger is. Many accidents occur at home because people tend to feel the safest there. Do not be paranoid but teach your kids to be aware everywhere, even in the place they feel the safest. It is fine to relax but never let your guard down when it comes to safety, and make sure the children learn this too.

Talk to your kids and make sure they know they can talk to you about anything. They need to feel comfortable letting you know what is on their mind. They may experience an embarrassing health issue that could worsen before they let you know about it if they do not feel like they can open up to you. Making them feel like there is open communication between you will keep unnecessary stress to a minimum.

Keep up the check-ups. School may be out but keeping tabs on your kids' health is always in. Take them to see a physician for regular checkups and get recommended immunizations. The more you know the healthier they can be. Do not let a break from school relax the usual fitness and health routine. Sickness never takes a vacation.

Watch out for the cuts and bruises that always come with the territory when kids scamper and play indoors and out.
Properly clean and bandage cuts and scrapes when they occur to prevent infection. Do not let germs get a foothold or a hold anywhere else, for that matter. Band-aids, rubbing alcohol and peroxide can be your best friends for the next few weeks.

Make sure you do not suffer from son burn. Or daughter burn either. That bright sunshine can do a lot more than make the flowers grow. Half an hour before heading outdoors, apply a broad-spectrum sunscreen with an SPF of 50. Be sure to reapply every time your kid comes out of the water and every few hours. Keep your kid in the shade when possible, and dress him or her in clothing with UPF protection. If your kid does get a sunburn, aloe, Vaseline, or Aquaphor can help to ease that uncomfortable heat on their skin.

The kids are itching to get outside and play. Keep them from itching even worse by teaching them to recognize and stay away from Poison ivy, poison oak, and sumac. If your kid comes into contact with any of these plants the next days and weeks will not be good old summertime fun. Their skin does not even have to touch these leafy culprits. Their clothing can brush against these plants and by process their skin can absorb the potent oil urushiol. This oil can cause a rash of linear streaks or blisters that is extremely itchy. Scratching the rash can help transfer it to another part of the body. Applying calamine lotion or hydrocortisone cream is usually the best way to treat the rash. Make sure to wash your child’s clothing several times in hot water, because the oil can live on clothing for months.

 At Ocala Family Medical Center we're your partner in health...and we're here for all your medical needs .