Citizens Memorial Hospital | Vitality | Fall 2019

6 VITALITY Fall 2019 COMMUNITY TAKE COVER Your mother was right when she told you to cover your mouth when you cough or sneeze. It’s some of the best advice for stopping the spread of contagious diseases like colds and the flu. Coughing or sneezing releases a spray of tiny droplets that can travel as far as 6 feet. The germs in those droplets can land on surfaces someone might touch—or even in another person’s eyes, nose or mouth. So be thoughtful: » » Always cough or sneeze into a tissue, then throw it away. » » If you don’t have a tissue, cough or sneeze into your upper sleeve—not your hands. » » Wash your hands after sneezing and coughing. Sources: Centers for Disease Control and Prevention; Cystic Fibrosis Foundation How to know if that painful throat may be strep There are sore throats—and then there’s strep throat. Strep throat differs from most sore throats in that bacteria, not viruses, cause it. It also tends to hurt worse. Strep throat pain can make it hard to swallow. And it often causes: » » A fever of 101 degrees or higher. » » Red and swollen tonsils. » » Red spots on the roof of the mouth. » » Swollen neck glands. » » Chills. » » Headache. » » Appetite loss. Strep is more common in children than in adults. To diagnose it, doctors can use an in-office rapid strep test. If the test is positive, antibiotic treatment can quicken recovery and prevent complications. Strep throat is contagious, so people who have it should stay home (except to seek medical care) until they’re fever-free and have taken antibiotics for at least 24 hours. Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention No more holiday weight gain 7 ways to avoid putting on the pounds Watching your weight can be challenging enough throughout the year. But during the holidays, tempting food is everywhere. And those extra calories can add up. These seven strategies can help you enjoy the holidays without the heft: 1 Think small. Yes, you can enjoy desserts and treats. But do so occasionally— and keep the portions small. Have a few bites instead of a whole slice. 2 Start your meals with lighter fare. For example, fill a good part of your plate with fruits and veggies. Then move on to other foods. 3 Cut down on liquid calories. Say no to the whipped cream on hot chocolate or the alcohol in party beverages. 4 Don’t skip meals. It may sound like a good idea to save up calories for a big party or feast, but it could actually cause you to overeat. 5 Have a healthy snack before the big holiday dinner. Fruits; veggies; and high-fiber, whole-grain snacks will help you feel full longer. 6 Remake holiday recipes. Replace high-calorie ingredients in recipes with lower-calorie ones. For example, try a sugar substitute. Or simply use less sugar. Use nonfat or low-fat milk instead of heavy cream. 7 Move it and lose it. Physical activity will help offset any extra holiday calories you consume. So take a walk after dinner with family and friends. Sources: Academy of Nutrition and Dietetics; American Heart Association WELLNESS FEEL BETTER FASTER Our walk-in clinics are open evenings and on weekends. If you think you have strep throat and can’t see your primary care provider, go to citizensmemorial.com/specialties/walk-in-care to find a location nearest you.