The Leader • Saturday, December 14, 2019 • Page 1B
Area nurse offers tips for fighting flu
Preferred Health
By Betsy Denson betsy@theleadernews.com
DIRECTORY
Timbergrove Manor resident Maher Chehab, a board-certified and licensed family nurse practitioner, noticed a lot of things working in pediatric and adult urgent cares. First, it was the unmanaged health issues that were causing bigger trouble for patients down the line. And in the case of kids, when one child came in for an issue, it was a pretty good bet that one or more of the brothers and sisters in the waiting room would be back before long. “They were touching everything,” Chehab said. Chehab also found himself a popular resource among his friends and family who would call him to ask for health care advice. This led to an epiphany about offering convenient, affordable and accessible healthcare to children. Maher Chehab is the owner of Houston Direct Healthcare, LLC, which provides pediatric urgent care house calls in the Houston area. And what he is mostly educating the community about right now is how to get through the cold and flu season. Chehab said he has been visiting local daycare centers to talk about good hygiene practices as well as to alleviate children’s fears about the doctor. “I show them the instruments and talk about what it’s like to go to the doctor’s office,” Chehab said. He also talks to both kids and parents about the best ways to stay healthy. Here are the biggies: Daily exercise is key Chehab said exercise boosts the immune system. A WebMD article titled “Tips to Help Prevent Colds and Flu” states that moderate exercise, such as brisk walking, for 45 minutes a day for five days a week can reduce risk of a cold by a third. The best results are long-term. In one study, women who walked for 12 months had the most resistance to colds in the final quarter of the year. Diet and hydration matter A diet full of colorful vegetables and lean meats are a must, according to Chehab. So is drinking a lot of water. “We’re so used to convenience
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foods, but cooking at home can make a big difference,” Chehab said. The WebMD article titled “Can Your Diet Help You Avoid Flu?” said that almost any fruit or vegetable is a good choice, especially ones rich in antioxidants -- vitamins A, C and E along with selenium, zinc and beta carotene -- to help immune cells work optimally. Lean protein is also important, because the immune molecules are made of protein. Getting adequate sleep WebMD cites a study published in the Archives of Internal Medicine that showed people who sleep less than seven hours per night are three times more likely than those who sleep at least eight hours to catch a common cold after being exposed to a cold-causing virus. Supplementing with multivitamin Chehab said that while most people have certain deficiencies, for most a good multivitamin can do a lot of good. There are a wide variety of products on the market for children and adults. Get immunized for flu “Having the immunization can not only reduce incidence of the flu but it can also lessen the symptoms and
Contributed photo Maher Chehab is a Timbergrove Manor resident who owns Houston Direct Healthcare.
duration of the flu if you do get it,” Chehab said. He tells families that what goes in the vaccine is the result of much study. The Centers for Disease Control and Prevention say that flu viruses are constantly changing, so the vaccine composition is reviewed
and updated yearly as needed based on which influenza viruses are making people sick, the extent to which those viruses are spreading, and how well the previous season’s vaccine protects against those viruses. Keep germs away Chehab said the flu virus is both airborne and can also live 24 hours on a hard surface. “You don’t have to touch your mouth, but the virus can enter through the eyes as well though the mucus membranes,” Chehab said. The things people can do to prevent the spread of colds and flu is to cover coughs, preferably with an elbow, and wash hands for 20 seconds at a time, using enough soap to make a lather. Chehab said he tells children to sing “happy birthday” twice while washing their hands. For more information about Houston Direct Healthcare, which can do pediatric urgent care exams and, if necessary, call a prescription into the pharmacy, visit www.houstondirecthealthcare.com. “My goal is to bring care back to the family,” Chehab said. “Good care can be delivered.”
Be mindful of sugar intake during the season of sweets By Shana Tatum statum@wellness-collaborative.com
Type 2 diabetes is a condition affecting more than 35 percent of the U.S. population -- or Tatum 23.4 million people. Even more alarming is the numbers for those in the pre-diabetes range are now hitting 33 percent. This means more than 65 percent of Americans have a problem with blood-sugar regulation. When people with diabetes consume high-sugar food and drinks on a regular basis, they may experience higher blood glucose, or blood sugar, levels. High blood glucose levels over time increase the chance of developing complications from diabetes. This can affect the multi-body systems such as the kidneys (nephropathy), nerves (neuropathy), eyes (retinopathy) and heart (cardiovascular disease). It is no wonder with the added sugars in the standard American diet that so many have this condition. Sugarsweetened beverages seem to be linked to blood sugar dysregulation in people with Type 2 diabetes. A recent study from Harvard University said that soft drinks, drink pouches, and even 100 percent fruit juice can increase the risk. The study showed that by replacing just one 4-ounce serving of fruit juice or other sugar-sweetened beverage with water can reduce risk by 2-10 percent. Most of my clients are not aware that a serving of fruit juice is just 4 ounces or a halfcup. Most packaged juices or drinks are at least 8 ounces. More often than not, these
drinks are 16-20 ounces (4-5 servings) and total 21-40 grams of sugar. While there is no recommendation for sugar in the Food and Nutrition Board of the Institute of Medicine’s Recommended Daily Allowance, a guideline to not exceed added sugar is 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) for men. With the holiday season upon us, it is filled with sugary treats and drinks. Our consumption can sneak up on us, especially when we are looking for foods that give us comfort
made of water. It is central to many functions of the body. When we feel thirsty, the body may have already lost 1-2 percent of your body’s water stores. Keep that beautiful canteen handy and filled with filtered water. Hydrogen (remember H2O?) is required for the immune system, energy production and detoxification to name a few important functions, so drink up. - Get adequate rest. When sleep is interrupted, the hormones that signal satiety are suppressed. It tells the brain
Contributed photo High concentrations of sugars, such as the ones in cookies, can be linked to Type 2 diabetes.
and remind us of traditions … like my Grandmother’s Red Velvet Cake! Sugar lurks in other foods, too, like barbeque and spaghetti sauce, crackers and even breakfast sausage. Get in the habit of reading your labels, especially the “added sugars” line. There are ways you can be wise about your choices even when those cravings pop up. - Don’t let yourself get too hungry by skipping meals. Start the morning with a good green smoothie full of alkalinizing green foods such as celery, cucumber, leafy greens and avocado. The fiber will also help you manage blood sugar. - Drink plenty of water. We are 60–70 percent, by weight,
we need to eat, and not just any food but glucose-rich foods. Our circadian rhythm is important for so many levels of health, and blood-sugar regulation is one of them. - Eat plenty of protein. In an earlier article this year, I shared about good sources of protein in the diet: grass-fed beef, pastured chicken and pork, lamb and bison, wild-caught fish as well as legumes, nuts and seeds. Calculating 0.6-1.0 grams protein per kilogram of body weight is an easy guide to follow. Take your weight in pounds and divide by 2.2 to calculate your weight in kilograms). - Limit alcohol. This can increase our desire for sugar and cause spikes in blood glucose
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and insulin. Equally as harmful, if a diabetic drinks alcohol without food they may experience low blood sugar, or hypoglycemia. Be sure to enjoy your cocktails with food rich in proteins and healthy fats. One drink is equal to 12 ounces of beer, a 5-ounce glass of wine or 1.5 ounces of distilled spirits. Be aware of the added sugars in the mixers and syrups, too! - Pause to ask if you are really hungry. If you are, find the right nourishing food. If not, maybe you just need some fresh air or a power nap. The mind-body connection in mindless eating has a role to play in blood-sugar regulation. The more we tap into our needs for comfort and stress reduction and satisfy it with meditation, deep breathing and yoga or a mindfulness practice, we strengthen those positive associations in the brain. With practice and intentionality, passing on the sweetened beverages will become the new normal. Reading labels and menus for less sugar will go a long way to reduce your risk for blood sugar-related conditions. The staggering number of those with Type 2 diabetes can be reversed with diet and lifestyle modification. By putting your focus on good healthy fruits and vegetables, pastured meat and wild-caught fish, legumes and nuts and seeds, the new year will be full of vitality and energy.
Obstetrics / Gynecology
DR. STEPHANIE FULTON Stephanie Fulton, M.D. 1740 W. 27 St. Suite 301 Houston, TX 77008 713-880-2727 www.fultonobgyn.com
Major Hospitals
Memorial Hermann Greater Heights
Local business is our business.
1635 North Loop West Houston, Texas 77008 Tel: 713-867-2000 memorialhermann.org Physician Referral 713.222.CARE
St. Joseph Medical Center in The Heights 1917 Ashland Street Houston, Texas 77008 Tel: 713-757-1000 Physician Referral 713-757-7575
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