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Coach’s Corner – Caring for Yourself

Eat Well: It’s common to pack on 5-10 pounds during the holiday season, but there are ways you can eat both healthy and well! Know which foods are high in caloric contents and low in nutrition. You don’t have to deprive yourself, but indulge in moderation. Eat smaller meals instead of one huge buffet. Opt for healthy options at home so you can splurge a little at holiday parties. Remember to be aware of all calories – especially liquid calories in alcoholic beverages.

Stay active: Exercise is just as important during the holidays as any other time of the year. You should be active at least four to five times a week, preferably with some aerobic exercise every day. The weather may be cold outside, but it’s worth it. Bundle up!

Prevent illness and injuries: Colds and the flu are most prevalent in the winter. Prevent them by washing your hands regularly and urging others to do the same. Stay warm by dressing layers. Sprinkle sand on icy patches.

Help others: Depression and suicidal tendencies can increase during the holidays. Watch for signs of depression among your friends and family. Take an active role to support those in need.

Free Crisis Hotline
Cross Mental Health
Available 24 hours a day
844-430-8520

Make 2016 a Great Year

2016ClinicStaff

The Mt. Ayr Medical Clinic is your partner in good health.

Did you make some New Year’s resolutions? Maybe you promised your children that you really are going to quit smoking. Perhaps it was a commitment to your wife that you will eat more vegetables and drop 20 pounds. Or it might have been a conversation with yourself to exercise more and lower your blood pressure.

Every January, many of us make resolutions big and small, and then often struggle to keep them. The great news is that you’re not alone! The staff at the Mt. Ayr Medical Clinic is ready to partner with you to help you reach your goals. Practitioners in the MAMC provide care to all ages.

To kick off 2016, we asked some of the clinic staff to provide their favorite tips for a healthy and happy year:
  • DO wash your hands; wash your hands; wash your hands!
  • DO take breaks during the work day. Get up and move around. Go outside and get some fresh air or stay inside and walk the hallways!
  • DO get up and workout in the morning before your brain has time to realize what it is doing!
  • DO replace your French fries with a side salad or vegetable when dining out.
  • DO make the decision to take control of your health care. Start with knowing your numbers and why they are important.
  • DON’T smoke or use tobacco. Many preventable illnesses are linked to smoking. Tobacco is linked to nearly 1 in 5 deaths in the United States.
  • DO limit alcohol to no more than two drinks per day for men and one drink per day for women.
  • DO eat healthy. Include four to five cups of fruits and vegetables per day. Eat whole-grain, high-fiber foods. There is no “magic pill or diet.” Eat breakfast and don’t skip meals. Aim for 8 glasses of water per day.
  • DO lose weight if you’re overweight. A high-fiber, low-fat diet and regular exercise can help you lose weight and keep it off.
  • DO exercise. It can help prevent heart disease, high blood pressure, osteoporosis and depression. Try to exercise for 30-60 minutes 4-6 times per week.
  • DON’T use tanning booths. Skin cancer is the most common type of cancer in the US. Wear SPF 30 or higher sunscreen, wear protective clothing and hats when outside and limit sun exposure.
  • DO keep your immunizations up to date. Check with your medical provider to review your records.
  • DO make time for yearly health screening appointments. Visit with your physician at least once per year to maintain your optimal health and well being and make sure you are actively preventing disease.
  • DO take charge of your life. Health is a state of mind and body. When you experience improved physical health, you will gain energy and a positive outlook on your life. Set small goals that are easy to add to your daily routine.

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