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PrintMedical guide - Staying healthy in the new year
Make an immediate impact on your health.
Your health care team
Who do you need in your court? Local medical professionals make their picks.
Knowing who needs to be a part of your regular medical team is important to staying healthy. Dr. Jeffrey Galles, medical director at Utica Park Clinic, says every person should have a primary care doctor.
For a family, that might include a family practice doctor, a pediatrician, an internal medicine doctor and a gynecologist, depending on the situation.
“That’s the group of people I think everyone should at least be familiar with,” he says. “That’s the gatekeeper model. It’s really the person that keeps in check the appropriateness for the care you are receiving.”
But, he adds, many people don’t even have a primary care doctor.
“When we survey patients out in the community, we typically see 20 to 30 percent of patients who don’t have a primary care physician,” he says.
National studies suggest that women tend to be more dependable about seeing their doctor. Females typically visit their primary physician each year, while men tend to visit less often. A 2007 report commissioned by the American Academy of Family Physicians found that 36 percent of men said they see a doctor only when “extremely sick” and 55 percent did not have a routine physical in the last year.
Such habits can complicate matters if an illness occurs, Galles says.
“When they get sick, they don’t really have someone to call when they have a question, so they end up in urgent care,” he says. “They end up in places where they don’t really have any information on them, so they don’t have a good reference point to start. But when you have an established relationship with someone, they’re familiar with you. They know what you need when you make the phone call to them.”
Health experts such as a dermatologist, nutritionist or ear, nose and throat doctor do not necessarily need to be a part of everyone’s health care team.
“I don’t think it’s necessary all the time,” says Sonja Stolfa, Saint Francis Hospital dietician, of her field of workers. “I think it’s a good idea when you are having nutrition-related problems; you might be having some health or weight issues. There are allergies and intolerances like gastrointestinal problems. But I think if you are at an ideal body weight and don’t really have any problems, it’s not a necessity.”
Five things to do to feel better now
Feeling good doesn’t have to be a long-term process. Try these suggestions to make an immediate impact on your health.
1. Stretch.
“Stretching is good for three things,” says Doug Tolbert, an exercise specialist at the Saint Francis Health Zone. “It helps when it comes to relaxation and stress relief. It also helps to stretch the ligaments and tendons and creates more elastic so you’re not as susceptible to injury. Plus, it helps with the range of motion.” Working large muscle groups, such as the muscles in the legs — the hamstrings, quadriceps and calfs — is an effective way to stretch several muscles at one time.
Remember the following when stretching: Perform balanced stretching, meaning stretching on each side of the body. Do not stretch one side more than the other. Overstretching should also be avoided. Never stretch to the point of pain or discomfort. Also, go slow, breathe normally and do not bounce or jerk while stretching. Bouncing or jerking while stretching can actually cause injuries instead of preventing them.
2. Smile.
Research has shown that smiling can help people feel better. According to the facial feedback hypothesis, facial movements can influence an emotional experience. Smiling has also been found to lower blood pressure, boost the immune system and release endorphins. In addition, smiling can make someone look younger because it lifts the muscles on the face. It can also attract people. Frowns, scowls and grimaces push people away, while smiling draws people in. Lynn Loebner, a life coach with Life Coaching of Tulsa with 15 years of experience, says smiling is a way to reach out to people and say “hello.” “Reach out and make a bridge to people,” she says.
3. Take several deep breaths.
Stress can cause people to breathe poorly, resulting in a lack of oxygen. To relieve some stress, close your eyes, sit up straight and take a deep breath. Count silently to two and hold in the air for another second. Repeat the breathing exercise for several minutes. Loebner tells her clients to take several deep breaths when they are stressed. If more time is available, Loebner recommends tensing and relaxing each muscle group. “When driving, look at how you are gripping the steering wheel,” she says. “Relax the grip.”
4. Quit smoking.
Dr. Jeffrey Galles, medical director at Utica Park Clinic, says people can see results fairly quickly when they stop smoking.
“Within about two weeks, people feel better after they’ve stopped smoking,” he says. “They breathe better. They don’t cough as much. They don’t have as much discomfort when they exert themselves.”
5. Cut the volume of starchy foods you consume, such as breads, cereals and pasta.
Galles says many people feel better quickly after cutting down on carbohydrate-laden foods, including soft-drinks.
“A lot of people have intolerances to starches that they do not recognize,” which leaves them feeling gassy and bloated, he says. “There is a big move in our country to get away from carbohydrates and what they refer to as ‘glutens,’ which are wheat proteins. By cutting some starches, people can feel better.”
