By Natasha Kataria, MD

As summer begins, most people are ready to step outside and enjoy some outdoor fun! And we need to keep in mind, some summer activities bring additional risks to your health. With soaring temps and harsh sunlight, even leisurely activities come with hidden dangers. Stay safe this summer with some simple summer health precautions. 

Stay Hydrated
Dehydration can happen quickly in the summer heat. Stay hydrated throughout the day by steadily drinking water and not waiting until you're thirsty. Avoid sugary, caffeinated and alcoholic drinks, which cause you to lose more body fluid. Also, avoid very cold drinks because they can cause stomach cramps. Try fresh foods with high water content, such as watermelon, strawberries, tomatoes, cucumber, celery and lettuce.
Symptoms of dehydration can differ depending on your age. A young child or infant who’s dehydrated won’t shed tears while crying and may have sunken eyes or a dry mouth. Dehydrated adults may feel fatigued and thirsty. Dizziness and confusion are also possible symptoms. Dark-colored urine is a common sign you’re not drinking enough water. Be sure to take frequent water breaks during summer activities.

Avoid Extreme Heat
Heat exhaustion comes with many unpleasant symptoms, including increased pulse, dizziness, fatigue, muscle cramps, nausea and headache and can lead to heatstroke. 

When overheating does occur, it's important to recognize the signs and symptoms of heat-related illness. The Centers for Disease Control and Prevention (CDC) identifies four stages of heat-related illness: heat rash, heat cramps, heat exhaustion and heat stroke. Heat stroke is a serious life-threatening medical condition when the body’s temperature rises. Much like a fever, extremely high body temperatures can lead to permanent damage. Signs of heat stroke include confusion, rapid breathing, no sweating and a fast pulse. Without care, heatstroke can cause damage to vital organs and muscles and can even be fatal. If you notice the symptoms of heat exhaustion, seek cool shelter and refrain from physical activities so you can rest and hydrate.

You should also take the following precautions on sweltering days to reduce your risk of heat-related illnesses:

• Know your risk level. Children, older adults and people with chronic diseases are at highest risk. However, even young and healthy people can be affected if they participate in strenuous physical activities during hot weather.
• Reserve outdoor physical activities for mornings or evenings, when the weather is coolest. Avoid high-intensity activities during midday.
• Wear flowy, lightweight clothes instead of tight and heavy outfits that hold in heat.

Prevent Food Poisoning 
The CDC estimates 48 million people suffer from food poisoning each year in the U.S. Summertime is picnic time, and picnics bring food outdoors where it can stay warm too long. Certain foods, including meat and dairy products, if left unrefrigerated for too long, will be unsafe to eat due to bacterial growth.

Use the following tips to steer clear of food poisoning:

• Get rid of perishable food left at room temperature for more than a couple of hours.
• Pack perishable food in a cooler along with ice.
• Use a meat thermometer to ensure any grilled meat is at a safe temperature.

If you do develop a case of food poisoning, you’ll likely have nausea, vomiting or diarrhea. Drink clear fluids to avoid dehydration. Slowly begin eating bland food, such as toast, as you start to feel better. 

Summer is a great time to be outside and enjoy the season with your loved ones. A little bit of careful prevention and awareness can keep your summer safe!

About the Author
Natasha Kataria, MD, specializes in Internal Medicine. She earned her medical degree from the Government Medical College, Amritsar, Punjab, India and completed her residency at Freeman Health System in Joplin, Missouri.

Freeman Primary Care at Webb City Neighborhood Care offers care for patients age 18 and older. We specialize in high-quality care personal health care giving patients a place to bring their health concerns, prevent disease and find health problems early. Call our office at 417.347.4967 for an appointment.
 

However, it’s also important to remember too much exposure to the hot summer sun can be harmful to your skin. The more time you spend in the sun this summer, the more you need to be mindful of the damage it can do.

Skin cancer is the most common cancer, in the US and worldwide but it’s also one of the most preventable. According to the Skin Cancer Foundation, 1 in 5 Americans develop skin cancer by the age of 70. Having five or more sunburns doubles your risk for melanoma, and 90% of skin aging is caused by the sun. The good news is that when detected and treated early, the five-year survival rate for melanoma is 99%! 

It’s no secret the sun can harm your skin with ultraviolet (UV) rays and prolonged exposure. While UV rays are present all year long, they’re stronger in the summertime. Because UV exposure can lead to premature aging and an increased risk for skin cancer, it’s important to take precautions to protect your skin throughout the summer. To keep your skin healthy, vibrant and youthful, here are some dermatologist-recommended tips for summer skin care.

• Use sunscreen regularly. Apply sunscreen generously to all exposed skin, including your face, neck, chest, hands and any area not covered by clothing. Reapply every two hours, or more often if you’re swimming or sweating. Choose a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to protect against both UVA and UVB rays. Keep in mind, no sunscreen can completely block out all UV rays, so you should always combine sunscreen use with other protective measures.
•  Wear protective clothing. Lightweight and long-sleeved shirts, pants and long skirts made of tight-woven fabric in dark or bright colors provide the most protection. For more effective protection, select sun-protective coated clothing with an ultraviolet protection factor (UPF) number on the label.
•  Put on a hat and a pair of sunglasses. Wearing a wide-brimmed hat helps protect your face, scalp, ears and neck from sun damage. To shield your eyes from the sun’s harmful rays, look for UV-blocking sunglasses that are large-framed and wraparound. 
•  Enjoy the shade. Seek shade and avoid being outdoors in direct sunlight for too long. This is especially important between the hours of 10:00 am and 4:00 pm, when the sun’s rays are the most intense.

Our skin will change throughout the year and should be cared for with consideration of the season. Since your skin needs a little extra attention and care during the summer months, take the time to use a summer-friendly skin care routine to ensure you and your skin have a happy and healthy summer. Enjoy every minute of daylight this summer, knowing your skin is protected!

About the Author
Ahmed Badawi, MD, PhD, specializes in dermatology identifying and treating conditions of the skin, hair and nails including acne, eczema, nail fungus, psoriasis, rosacea and skin cancer, among many others. He earned his medical degree from the University of Kansas School of Medicine, Kansas City, Kansas, and performed his residency at Washington University, St. Louis, Missouri. 
 

As we near the end of the school year and the start of summer, these sayings remind families to keep water safety in mind. As warmer temperatures begin, families will be in search of fun water activities, like heading to the pools, beaches, lakes, rivers and ponds to cool off and enjoy the outdoors. Swimming and playing in the water are not without risks, but there are steps families can take to ensure everyone stays safe. 

According to the Centers for Disease Control and Prevention (CDC), there are approximately 10 drowning deaths in the United States every day, and the World Health Organization (WHO) states drowning is the third most common cause of accidental injury death. On the up-side, the National Institutes of Health (NIH) indicate in a research article that formal swimming lessons can reduce the risk of drowning by 88% in children ages 1 – 4. In addition, 91% of drowning victims who receive CPR survive, as reported by the Swiftwater Rescue instructor group.

While water can be treacherous, there are many ways to keep safe and still enjoy the water. The key is to have ongoing communication with your family about safety, not just a one-and-done conversation. Before heading out to engage in water activities with the family, make sure everyone knows how to stay safe and exactly what to do in case of an emergency. Once the entire family is empowered with safety knowledge and preparedness skills, the whole family can enjoy worry-free water fun.

The first step family members can take to prevent drowning is to enroll in swimming lessons. This is a great way to help keep everyone safe in the water and teach them to be strong swimmers. It’s best to start at a young age, so families can be proactive about water safety and enroll family members of all ages in swimming lessons. It’s also worthwhile to have a family member get the official CPR certification. 

When near residential pools, it’s important to have them enclosed with a four-sided fence, with a self-latching, self-closing gate and keep
objects away from the fence that children could use to climb over it, such as furniture or pool toys. Other devices like alarms and pool safety covers may be helpful too. Homes with pools should also have alarms on doors or windows with direct access to the pool. Children can
drown in very small amounts of water, so empty and drain bathtubs, kiddie pools or other items that contain water when not in use. 

Teach children that swimming in open water like lakes or the ocean is different from swimming in a pool. They need to be aware of things like uneven surfaces, currents, undertow and how weather changes can affect the water. 

Here are more tips to help families with water safety:

• Before every water-related excursion, take five minutes to huddle with your family, making sure everyone’s on the same page about how to avoid accidents and what to do in an emergency. 
• Discuss with children the importance of never swimming without an adult present and how they should immediately come to you if anyone gets hurt. It’s never too early to start talking about things everyone can do to ensure your family has a great time while staying safe. 
• Children should always wear a life jacket that fits snugly and is approved by the U.S. Coast Guard on boats, around open bodies of water or when participating in water sports or recreation
• Constant supervision is the foundation of water safety. There’s no substitute for the attention of a parent, trusted adult, family member or friend. And always check to see if there’s a lifeguard on duty provide an extra set of eyes. 
• When traveling with children, it’s best to bring a spouse, partner or friend for additional help as an unofficial lifeguard or “water watcher.” Before every swim session, discuss who will be the designated person responsible and how that person should avoid any of the following distractions:

                   ° Drinking alcohol
                   ° Scrolling on social media
                   ° Listening to music with headphones
                   ° Reading

While the water watcher is solely responsible for supervision, every adult should keep their eyes on the children to ensure safety. It’s vital to keep water safety in mind so everyone in the family can enjoy fun in the sun and have the best summer ever!

About the Author
Tiffany Huffman, FNP-C, specializes in family medicine and has been working in the medical field for nearly 20 years. She earned her nursing degree from Pittsburg State University, Pittsburg, Kansas. Freeman Carl Junction Family Medicine specializes in high-quality family care. Call our office at 417.347.8656 for an appointment or visit freemanhealth.com/CJFamilyMedicine
 

This is a common question for many people and making the right choice can make a significant difference in time and cost. Where you seek care depends on the severity of the medical condition. 

Urgent Care

Freeman Urgent Care is a walk-in clinic staffed with board-certified physicians, nurse practitioners, registered nurses and x-ray technologists. Urgent Care is quick, convenient care for medical needs that are not life-threatening but can’t wait until your next doctor’s appointment. Patients should visit Freeman Urgent Care for the following types of care:

• Cold
• Flu
• Insect bites and stings
• Minor injuries
• Mild or moderate aches and pains
• Sinus pain and congestion
• Skin rash
• Sore throat
• Sprains and strains
• Urinary tract infections
• Other minor medical concerns

Freeman has two urgent care locations, 1130 E. 32nd St. in Joplin, and 1636 S. Madison St. in Webb City. Patients can visit freemanhealth.com/urgentcare to check wait times at both locations or to save their place in line by utilizing Save My Spot, which enables patients to wait at home or work prior to visiting Urgent Care.   

Both Freeman Urgent Care locations are open 8:00 am – 8:00 pm Monday – Friday and 10:00 am – 6:00 pm Saturday and Sunday. 

Emergency Care

If you are in severe pain or your condition is endangering your life, call 911 or go to the closest emergency department. 

Our experienced and board-certified Freeman Emergency Department physicians and staff are trained to act quickly to recognize and treat the most urgent, time-sensitive cases first. Examples of medical emergencies patients should visit Freeman Emergency Room for include:

• Suspected heart attack
• Suspected stroke
• Broken bones
• Sudden or severe pain
• Coughing up or vomiting blood
• Difficulty breathing or shortness of breath

Freeman has two emergency room locations: Freeman West Emergency Room, 1102 W. 32nd St. in Joplin, which is certified by the Missouri Department of Health and Senior Services as a Level II Trauma Center, and Freeman Neosho Emergency Room at 113 W. Hickory St. in Neosho. Freeman’s emergency rooms are open and staffed 24/7.

No matter the severity of your medical condition, Freeman has the care you need. 

Up to 25% of strokes occur in individuals under the age of 45, and that number is on the rise. Cardiovascular diseases are the world’s leading cause of death, causing one in every three deaths, with 85% of those being due to heart attack and stroke.

Hypertension, or high blood pressure, is a leading risk factor for cardiovascular diseases, including stroke. High blood pressure causes more than half of all cardiovascular deaths – an estimated 10 million deaths per year globally. This is nearly as many deaths each year as all infectious diseases combined! However, deaths due to hypertension are largely preventable.

Treating high blood pressure is simple and affordable. One medication daily is usually enough to manage high blood pressure. Many of these medications are available as generics, which are easier on the pocketbook than brand name medications. Tracking your blood pressure is also a quick and easy step for controlling high blood pressure. You could simply check your blood pressure at a kiosk in a local department store or pharmacy.

Purchasing a home blood pressure device is an affordable option for many people. Feel free to bring your home blood pressure monitor with you to your doctor visit if you want to check its accuracy or need help learning how to use it.

Be sure to jot the numbers down on your calendar or make a note in your phone to show your primary care provider. Many insurance plans cover one free wellness visit a year, which is an excellent opportunity to make sure your blood pressure is staying within an ideal range.

Basic lifestyle changes can also help lower high blood pressure and may help decrease or eliminate the need for medications. Try adding one simple change to your routine each month and see how it improves both your blood pressure and your overall health. The American Heart Association’s recommendations for controlling high blood pressure include:

• Don’t smoke and avoid secondhand smoke.
• Reach and maintain a healthy weight.
• Eat a healthy diet low in sodium and saturated and trans fat.
• Limit sweets and red and processed meats.
• Eat fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Include foods rich in potassium.
• Be physically active. Aim for at least 150 minutes of moderate-intensity physical activity per week.
• Limit alcohol to no more than two drinks a day if you’re a man or one drink a day if you’re a woman.
• Take all medicines as prescribed to control your blood pressure.
• Know what your blood pressure should be and try to keep it at that level.

Additional effects contributed to alcohol use include increased suicide risks, increased risk of violent behavior and negative impacts on families and friends. It is the third most preventable cause of death in the country, according to the 2019 National Survey on Drug Use and Health. Early education and public awareness are key factors in getting information out to individuals about the treatment and prevention of alcoholism.

Early education means having age-appropriate conversations with today’s youth on the harmful effects of alcohol and drugs, including both legal and medical. Kids’ exposure to the topic is inevitable, making it all the more important for parents to initiate the conversation early and often. Creating an opportunity to have an honest discussion with kids and providing the appropriate information before they are exposed to outside influences can make an important difference in their decision to use.

Raising awareness does not start and stop with parents, though. Community groups, schools, healthcare providers, faith-based organizations, law enforcement, substance use treatment facilities and others can help by running educational campaigns about the hazards of binge drinking and how to get treatment if you or someone you care about has a problem.

Excessive alcohol use causes damage to people, families, communities and society as a whole. Education is the key to lessening this devastation. Alcohol Awareness Month aims to dispel stereotypes about alcoholism and raise awareness about the disease.

The more we increase in public awareness of alcoholism as a chronic but treatable condition, the more people are willing to seek help. It saves lives to raise awareness about the dangers of alcohol, the symptoms of an alcohol problem and to improve access to treatment resources.

By promoting early education, you are helping to get information and treatment resources out before they are in need.

Radon is an odorless, colorless and tasteless gas produced when uranium in soil breaks down. It is released through rocks, soil and water and can build up in enclosed spaces through cracks in a building's foundation or other openings.

The health hazard comes from radioactive particles released when radon decays. When inhaled, radon can damage the cells in people's lungs. Exposure to radon causes no immediate symptoms, but over time, the long-term threat of lung cancer is significant to everyone. In fact, the Surgeon General has warned radon is the second-leading cause of lung cancer, resulting in more than 21,000 lives each year. It’s also the leading cause of lung cancer for non-smokers.

Radon gas decays into radioactive particles that can get trapped in your lungs when you breathe. As they break down further, these particles release small bursts of energy, and this process can damage lung tissue, leading to lung cancer. However, not everyone exposed to elevated levels of radon will develop lung cancer, and the amount of time between exposure and the onset of the disease may be many years.

Radon can be found all over the U.S. The U.S. Environmental Protection Agency (EPA) estimates about one in every 15 homes have elevated radon levels. The highest radon concentrations develop in spaces below ground level without much ventilation: basements, crawlspaces, foundations, sump pumps, and construction joints. Radon can get into any type of building and result in a high indoor radon level.

You and your family most likely get your most significant exposure at home, where you spend most of your time. While radon issues may be more common in some areas, any home can have problems. The only way to know for sure is to test the air in your home. Winter is a good time to test your home for radon because when the windows and doors are sealed tightly, radon levels inside your home can rise.

It's never too late to reduce your risk of lung cancer. Don’t wait to test and fix the problem. Simple and inexpensive do-it-yourself radon test kits and digital detectors are available for purchase at many local hardware stores and online retailers such as Amazon. If you find high levels of radon in your home, the problem can be fixed with radon reduction systems that can reduce levels in your home by up to 99%. Learn more from The American Lung Institute.

About the Author

Adnan Khan, MD, specializes in pulmonary medicine. He earned his medical degree from the Dow University of Health Sciences in Karachi, Pakistan, and performed his residency at Rosalind Franklin University of Medicine and Science/Chicago Medical School North Chicago, Illinois. Dr. Khan is currently seeing new patients at Freeman Lung Institute.

Freeman Lung Institute specializes in high-quality care and offers information on the latest treatment and therapy options to help patients live a stronger life. Talk to your primary care physician about radon exposure or call our office at 417.347.8315 for an appointment or visit freemanhealth.com/lung.

=The average American spends one-third of their life at work, so what better place to promote wellness than in the workplace.

As you develop wellness programs in the workplace, consider a whole-person approach. The Wellness Council of America (WELCOA) reports that successful workplace wellness initiatives require supporting employees in fulfilling their needs in seven areas:

• Health – Going beyond the absence of mental or physical illness
• Meaning – Knowing your work matters
• Safety – Feeling safe from physical and psychological harm
• Connection – Feeling a sense of belonging
• Achievement – Succeeding at meeting your individual goals
• Growth – Being challenged to use and expand on your strengths
• Resiliency – Viewing life with optimism

Additionally, Dr. Bill Hettler, co-founder of the National Wellness Institute, developed the Six Dimensions of Wellness Model, which includes:

• Occupational – Recognizing personal satisfaction and enrichment through work
• Physical – Recognizing the need for regular physical activity
• Social – Encouraging contributing to one’s environment and community
• Intellectual – Recognizing one’s creative stimulating mental activities
• Spiritual – Recognizing the search for meaning and purpose in our human existence
• Emotional – Recognizing awareness and acceptance of one’s feelings

So, what do you do with this information? What is the first step in developing a program that meets the criteria?

With your CEO’s support, appoint a wellness coordinator and create a wellness committee with system-wide representation. You likely already have several wellness champions ready to support their co-workers.

Find out what employees need to support their wellness journey by providing a needs survey. You may discover that what you thought they want and what they say they want are different.

Consider starting 2022 with a system-wide Fitness Challenge. This is a great way for employees to get healthy through team support and fun competition! A challenge encourages employees to create teams of five to eight. Each team member will then meet the recommended 600 minutes of physical activity per month January through March. All teams who have accomplished this can get their names entered for prize drawings, which could include gift cards, t-shirts, water bottles, etc.

This challenge addresses occupational, physical and social dimensions of wellness. The areas of health, connection, achievement and growth are fulfilled in the challenge, as well.

If you would like help setting up your own challenge, contact Freeman Wellness Coordinator Margaret “Kris” Drake, RN, CHPD, at mcdrake@freemanhealth.com.

The holiday season is upon us again, with lots of indulgent, sugary foods that leave us feeling lethargic, a little fuller around the middle and regretful come January 1. However, the holiday season doesn’t have to be that way, and we CAN have a healthy holiday!

During the holidays and throughout the year, use a mindful approach to eating by focusing on tasting and really enjoying your food. If you don't care for a certain dish, you can kindly pass and opt for the foods that are more to your taste. Enjoy favorite holiday sweet treats in smaller servings and be conscious of your fullness level. Taking a break from a large meal when you’re comfortably full may leave more room for a small piece of dessert.

The holidays are filled with family, parties, traditions and lots of yummy, festive food. Research shows adults usually gain some sort of weight over the holidays. But don’t despair – it’s possible to make smart, healthy decisions while still enjoying yourself. The American Heart Association offers strategies and mindset shifts to beat temptation and get through the holiday season without stress eating, weight gain and digestive issues:

• Get creative with swaps: Cooking at home is a great way to take control of your diet and tweak favorite seasonal dishes. Reduce sodium by replacing salt with herbs and spices, adding more fruits and vegetables to dishes and using low-sodium canned and frozen products. Combine lower-sodium foods with regular versions to help your taste adapt.
• Snack smart: To avoid overindulging at holiday gatherings, prep with nutrient-rich foods that don’t sacrifice taste, such as fruits and vegetables, whole grains, low-fat or fat-free milk products, lean meats, eggs, beans and nuts. Enjoy the satisfaction of making healthy choices and forego the high-carbohydrate snacks and sugary treats.
• Take your time: Don’t rush through meals and slow down when you eat. Enjoy mealtime with family and friends by pausing between bites and savoring your food. Experience the holidays for what they are and find balance between celebration and relaxation.
• Practice gratitude: It can help lower blood pressure, improve your immune system and spur you to eat better and exercise more. Write down five things you’re grateful for and share them with your family and friends. Gratitude is the gift that keeps on giving. Aim to enjoy the sweet blessings of life instead of the sweet treats and enjoy lasting healthful benefits.

Instead of focusing entirely on food during gatherings, shift your attention to enjoying the time with your family and friends. Create engaging experiences that involve activities and interactions with others!

We all want to have the capacity to celebrate the holidays with thankfulness without the worry of putting on those extra pounds. Food does play a part in celebration gatherings, but it doesn’t need to take centerstage and sabotage your journey to health. You can get on the other side of the holidays without giving up being healthy.

About the author

Heather Boline, RD, LD, is a Freeman Health System clinical registered dietician. She graduated from Kansas State University with a bachelor’s degree in dietetics. A registered dietitian for more than 30 years, she has been with Freeman since 2004.

Freeman Volunteers make a difference in the community by lending patients and visitors a helping hand during their time of need. When you join our team of volunteers, you choose where you would like to work – Freeman Hospital West, Freeman Hospital East or Freeman Neosho Hospital. You also select the volunteer position that best suits you. Our goal is to match your interests with our needs.

Volunteer locations include:

• Freeman Cornell-Beshore Cancer Institute
• Freeman Heart & Vascular Institute
• Freeman Gift Gallery
• Intensive Care Unit
• Information Desk
• Surgery Check-In Desk

Volunteering at Freeman can be very rewarding, and there are many reasons our volunteers love being a part of our program

Helping Patients

People who come to the hospital often have stress or anxiety about their current situation. Our volunteers enjoy greeting our patients and visitors with a smile. Volunteers at the information desk help guide patients and visitors to locations in the hospital. Likewise, our volunteers at Freeman Cornell-Beshore Cancer Institute provide a calming spirit and listening ear for patients undergoing chemotherapy treatment.

Meeting New People

Freeman Volunteers are like a family and support one another. Our volunteers come from all walks of life. We have volunteers who are students, retirees and people who are actively in the workforce. Anyone aged 16 to 90+ can volunteer at Freeman. If you like people and want to help people, this is the program for you.

Helping the Community

When you join the Freeman Volunteer Program you also become a member of the Freeman Auxiliary, which is another way to help the community. Freeman Auxiliary raises money to provide funds for hospital equipment, services, scholarships, community needs and more. Our volunteers in Freeman Gift Gallery help ring up customer purchases, and all proceeds from Freeman Gift Gallery sales support Freeman Auxiliary projects.

Ready to give the gift of your time? Contact the Freeman Volunteer Program Manager at 417.347.4603 or visit freemanhealth.com/volunteer to learn more.