My Blog
By Premier Medicine and Wellness
September 18, 2020
Category: Wellness
Tags: Flu   Flu Season   Vaccination  
Flu SeasonJust like that, another summer has come to an end. As the warmer weather surrenders to cooler fall weather, thoughts turn to ways to keep your family healthy during the colder months. With flu season beginning as early as October and lasting well past February you must be doing everything possible to keep yourself and those you love healthy and safe this flu season. Here’s what you can do to prepare:

Get Vaccinated

Everyone over six months old should get an annual flu shot, according to the CDC. This is one surefire way to protect every member of your household from getting sick this year. Your doctor should be able to provide you with the flu vaccine as early as October, and the sooner you and the family can get vaccinated the better.

Wash Your Hands

You must wash your hands frequently to prevent the spread of germs. Wash your hands before and after preparing or eating food, after caring for pets or sick family members, after changing diapers, and after using the bathroom. Not sure if you are washing your hands long enough? Sing the “Happy Birthday” song twice while lathering up with antibacterial soap. Even if you are washing your hand regularly you still:

Shouldn’t Touch Your Face

One of the fastest ways to spread germs is to rub your eyes or nose. Even if you just washed your hands, you should still avoid touching your face as much as possible to reduce your risk of catching the flu, germs, and other viruses.

Keep Surfaces Clean

Bacteria just love to live on everything from your cell phones and doorknobs to the kitchen counter, so you must be disinfecting all of these surfaces every day to stop viruses and bacteria from spreading.

Make Sure You’re Getting Enough Sleep

If you aren’t getting enough sleep, or your sleep is poor, you better believe that this can impact your immune system. Not sleeping at least 7-9 hours each night can reduce your body’s ability to fight off infection. Make your sleep a priority to keep your immune system running at 100 percent.

If you would like to get the flu vaccine for the whole family, call your general medicine practitioner to schedule an appointment. It’s never too early to schedule your vaccine, as it can take a couple of weeks for the vaccine to take effect. Call your doctor today.
By Premier Medicine and Wellness
September 08, 2020
Category: Wellness
If your child is just about to start school for the first time, then you may be surprised to learn that they also need to schedule a physical with their doctor before the school year even begins. Physicals are also necessary before children start playing team sports or engage in physical activity. Many schools make physicals mandatory so you must schedule your child’s appointment weeks before the start of the school year.

What is the purpose of a school physical?

Everyone from doctors to school administrators wants to make sure that all students are healthy enough for activities and sports, and we all know that anyone’s health can change rapidly from year to year. Since children are growing quickly and going through a ton of developmental milestones, these physicals are a great way for our pediatricians to monitor your child’s development. This gives them time to pinpoint and address any problems that may be affecting them physically, mentally, behaviorally, or emotionally.

Another reason parents should bring their children in for annual physicals is to make sure that their children are up to date on their vaccines. Not only do vaccines protect your child from several potentially dangerous communicable diseases, but it can also help stop the spread to protect other children as well.

Is a school physical the same as a well-child visit or a sports physical?

Yes, these are just different names for the same checkup, so don’t think that your child needs to come in three different types for the same type of visit. Each appointment will be tailored to suit your child’s needs. For example, if your child is looking to play sports, we will emphasize a physical exam that may be a bit more intensive to make sure that they are healthy enough for certain physical activities.

We can also provide you with detailed information as well as answer any specific questions you may have about your child’s diet, sleep, exercise routine, and more. Write down any questions you may have and bring those questions with you to your child’s physical.

The sooner you schedule your child’s physical the better. You don’t want to wait until the last minute for them to see their doctor. A routine physical is simple, easy, and painless, plus it ensures that your child starts the year out on the right foot!
By Premier Medicine and Wellness
August 21, 2020
Category: Wellness
Tags: Sleep Routine  
Getting Enough SleepAre you getting enough sleep? Unfortunately, most Americans aren’t. According to the CDC, as many as one out of three American adults aren’t getting enough sleep quite frequently. While you may think of sleep as a time to power down your body and mind, the opposite is true. Sleep is a time to help the body and mind restore, rebuild, and strengthen. It helps keep your immune system fully functioning. It also helps your mind stay alert throughout the day. Quality sleep is vital.

How Much Sleep is Enough?

The amount of sleep you need each night will depend on your age. Most school-age children will need anywhere from 9 to 11 hours of sleep, while infants and toddlers will require between 11-14 hours. Teens need around 8 to 10 hours and adults require at least 7-9 hours each night.

Unfortunately, you can’t just make up the hours of sleep you missed by trying to get more sleep later (sadly it just doesn’t work that way). Of course, the only way to ensure quality sleep night after night is to get into a regular and consistent routine when it comes to sleep.

What Should My Sleep Routine Consist of?

Want to hack your bedtime routine to make you a sleep-savvy ninja? We thought so! Here are some things that you should (and shouldn’t) do if you want to get some quality shuteye:
  • Keep the same bedtime and wake-up time each day (yes, even weekends!)
  • Make sure that your bed is comfortable (is it time to change your mattress?)
  • Keep the room cool (between 60-67 degrees F is optimal)
  • Choose a soothing bedtime activity such as a warm bath
  • Power down all electronics at least one hour before bed
  • Dim lights and keep the rooms darker in the evening (this will trigger melatonin production)
  • Try to avoid eating anything between 2-3 hours before bedtime (a light snack should be fine, but a large dinner can keep you up)
  • Do not watch TV or do work while in bed (your bed should only be used for sleep and sex)
  • Get regular exercise (but avoid exercising about one hour before bed)
What Happens if I Don’t Get Enough Sleep?

So, what are the consequences of not getting enough sleep? Well, we hope you never find out; however, consistently poor sleep can lead to severe sleep deprivation and also increase your risk for diabetes, obesity, and heart disease. It also can shorten your lifespan.

If you’re having trouble falling or staying asleep you must talk this over with your general physician who may be able to provide you with helpful sleep strategies or determine whether you may require a sleep study.
By Premier Medicine and Wellness
July 31, 2020
Category: Wellness
Better SleepSleep is crucial for a healthy body and mind and yet sleep problems are one of the biggest issues that people face. Everyone wants to discover ways to help them fall asleep faster, stay asleep longer, and wake up feeling refreshed. Now, barring any diagnosable sleep disorder, most people can improve their sleep issues and get better sleep just by improving their nightly routine. There are certain habits that you could be doing every evening that could be negatively impacting your sleep. Talk to your general medical practitioner to learn more. 

Keep a Consistent Sleep Schedule
Most people are guilty of staying up late on weekends and then trying to get back into the routine during the weekdays, but this can throw off your body's natural sleep rhythms. While it might not be something that you want to hear, you must be keeping the same sleep schedule each day, regardless of the day.

Maybe You Need to Skip the Nap
Many people benefit from power naps in the early afternoon; however, if you find yourself having trouble falling asleep at night then you may want to nix that afternoon nap in place of going to bed early. If you are going to nap, try to aim for that 1 pm-3 pm window and keep your nap around 20 minutes (and no more than 30 minutes).

Prep Your Bedroom
It’s also important to check your bedroom and see if it’s creating the ideal sleep environment or if changes need to be made. The optimal temperature for sleeping is between 60-67 degrees F. The room should also be free of noise and light. If necessary, invest in blackout curtains or wear an eye mask to keep out the light. If the quiet makes it difficult to sleep, you may want to consider getting a white noise machine.

Power Down the Electronics
Your general med practitioner believes that our electronics are probably the biggest culprits when it comes to affecting our sleep. If your face is always in front of some kind of illuminating blue screen, then you’re going to have some trouble sleeping. You must power down all electronics (even your phone) about three hours before going to bed. Instead of playing on your phone, take time to wind down and get ready for bed (take a soothing bath, or read a book instead).

Are you still having trouble getting quality sleep? If so, then it’s time to talk with your general medical practitioner. They can evaluate your current routine and sleep patterns to help you create better sleep habits or to determine whether you should see a sleep specialist for help.
By Premier Medicine and Wellness
July 17, 2020
Category: Wellness
Tags: Sunscreen   Sun Rays   Tanning Beds  
Staying Safe in the SunWarm temperatures, longer days, blue skies…they all signal the start of the summer, and isn’t it glorious? Of course, warm weather means more time spent outside and you must be protecting yourself and your skin from the harmful effects of the sun’s rays. Here’s how to enjoy the summertime while still staying safe:

Stay in the Shade
The sun’s rays are at their strongest and most powerful between the hours of 10 am-4 pm. This means that if you have to go outside for any length of time that you should avoid direct exposure to the sun. This means sitting under an umbrella if you’re going to go to the beach or staying under the restaurant’s awning while eating lunch outside.

Wear the Appropriate Clothing
Your clothing can also block out some of the sun’s damage. You must wear clothing with tightly woven fabrics (hold the item up to the light; if the light doesn’t shine through then it can provide some protection. See-through clothing will not provide protection). Always wear sunglasses and a wide-brimmed hat (especially if you’re going to be gardening or spending any length of time outdoors).

Do Not Skip the Sunscreen
While people realize the importance of sunscreen so many people still don’t wear it regularly. You should be wearing sunscreen every day. Yes, every day! Even on cloudy days and cold winter days. Why? Because the sun can still reflect off water and snow and penetrate through clouds to damage your skin. Wearing sunscreen every day without fail is one of the best summer safety tips you can adopt.

Know What Sunscreen to Use
You should look for a broad-spectrum sunscreen with a minimum SPF of 30. Apply a generous amount of sunscreen to your body and face about 30 minutes before going outside. Remember to reapply every two hours, or immediately after sweating or swimming.

Just Say No to Tanning Beds
You may think a tan looks healthy but it’s anything but. There is no safe or healthy tan, just ask your doctor. If you are someone who uses tanning beds you must stop using them right away, as they are not only causing wrinkles they can also greatly increase your risk for skin cancer.

Keep your skin safe all summer long and your skin will thank you for years to come. Of course, it’s also a good idea to visit a doctor once a year for an annual skin cancer screening. If you are concerned about keeping yourself and your family safe this summer, don’t hesitate to talk with your family doctor.

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