Health, Mind, Body & Soul April 2022

health MIND, BODY & SOUL

SAVE THE EYES CHECKUPS ARE VITAL

SERVING FRIO & LA SALLE COUNTIES

APRIL 2022

BACK TO FITNESS WHAT DOES A

PERSONAL TRAINER DO?

LET’S SWIM

PUBLIC POOL ATTRACTS ALL AGES

health

Why you should be wearing sunglasses

Mind, Body & Soul

A Special Publication of the

FRIO-NUECES

CURRENT April 2022

SUNGLASSES: Vital protection

TAKE GYM ACTION: Visit a trainer 3

FUTURE’S SO BRIGHT T

hey’re not just a great fashion accessory.

Sunglasses protect your eyes from ultraviolet rays that can damage your vision.

Ultraviolet rays can harm your eyelids, cornea, lenses and retinas, and can take a toll on your vision.

The American Academy of Ophthalmology says ultraviolet radiation can raise your risk of eye diseases and other problems. These include some conditions that can take years to develop, including eye cancers.

It’s important to remember that while UV rays come from the sun, they can also come from artificial light sources. Any sunglasses

2

you purchase should offer a hundred percent UV protection.

It’s also helpful if your sunglasses are a wraparound style for maximum protection.

Wearing sunglasses is good for your skin, too. The skin around the eye is some of the most thin on your body, and UV rays can be strong enough to punch through that thin skin — which is also more susceptible to damage because of its thinness — and manage to damage your eyes even though they’re closed.

Sunglasses aren’t just for the summertime.

“Whether it’s winter

2 2022 INSPIRE HEALTH - MIND, BODY & SOUL

or summer, cloudy or sunny, you’re always subject to ultraviolet exposure,” Dr. Elliot Levine told Piedmont Healthcare.

It’s especially true if you’re hanging out near the water or snow.

“Not only do you get direct sun exposure, but you also get reflected light from the water,” Dr. Levine said.

You should also wear sunglasses even if it’s cloudy; harmful UV rays can pass through haze and thin clouds, too.

The American Academy of Ophthalmology says you should wear sunglasses in the early afternoon, when the sun

“You’re always subject to ultraviolet exposure...”

DENTAL TECH: New gadgets

4

SWIM TIME: Family activity

6

DIABETES & EYES: Know the dangers 8 DIET CONTROL: Tips for health 10 HYPERTENSION: Cause and effect 11 BLOOD PRESSURE: Vital control 12 is strongest; at higher altitudes where the UV light is more intense; and when you’re taking medications that can cause sensitivity to light.

These include some antibiotics, non-steroidal anti-inflammatory drugs and diuretics.

Sunglasses are also recommended for kids, said Dr. Dawn Davis, a dermatologist at the Mayo Clinic.

“We suggest sunglasses on children as early as possible,” she said.

When choosing sunglasses, Dr. Davis said, you should pick a pair — whether for adults or children — that has broad spectrum coverage or specifically protects against UVA and UVB rays.

DEPRESSION: You can help

14

STAFF Publisher Craig Garnett cgarnett@ulnnow.com Production Manager Lonnie Herrera lherrera@fncnow.com Managing Editor Manuel Azocar III mazocar@fncnow.com Editor Marc Robertson mrobertson@fncnow.com Business Manager Kasie Gonzales kgonzales@fncnow.com Advertising Sales Tony Perez tperez@fncnow.com Staff Writers Breyana Segura bsegura@fncnow.com Amanda Brown Snowden asnowcreative@gmail.com

Frio-Nueces Current

1208 East San Marcos St. PO Box 1208 Pearsall, Texas 78061

(830) 334-3644 USPS 424560

GIVE ME SIXTEEN HOURS Marc Robertson Frio-Nueces Current

A

personal trainer is more than someone who watches us exercise.

A personal trainer knows our background, our goals, and our limitations.

We may be in our 20s

or our 60s, we may come into a gym with a history of fitness regimens and long experience with exercise machines, or we may be novices and have never set foot in the place where bodybuilders strut and racers pound away furiously on treadmills.

A personal trainer has a plan for our fitness

* Associate Degree In Nursing * Radiologic Technology * Vocational Nursing

830.591.7386 830.591.7290 830.591.7320

(See TRAINER, Page 5)

SWTJC PEARSALL CAMPUS 523 E. Florida Street - Pearsall, TX 78061

Coordinator: Cruz Mata

830.334.5004

2022 INSPIRE HEALTH - MIND, BODY & SOUL

3

Technology for all: New ideas for dental health

B

rushing your teeth is often regarded one of the simplest activities you can do.

It’s as easy as... brushing

your teeth, right?

Even this easiest of activities, however, can go high tech. There are some new gadgets available to us today

Be a legend.

Insure your life.

Lily Hernandez, Agent With the right life insurance, 515 W Oaklawn Road Ste C you can leave a legacy for Pleasanton, TX 78064 your family. I’m here to help.

Bus: 830-569-8400 LET’S TALK TODAY. www.insurancelily.com Hablamos Espanol.

Weekday 9-6; 7pm by apt only Tues 10am - 6pm Sat 10am - 2pm Follow me @lillystatefarm

State Farm Life Insurance Company (Not licensed in MA, NY or WI) State Farm Life and Accident Assurance Company (Licensed in NY and WI) Bloomington, IL 1708145

4 2022 INSPIRE HEALTH - MIND, BODY & SOUL

DANDY HANDY LI’L THINGS

to help keep our smiles shiny and bright.

Modern toothbrushes are way more techy than the bristled sticks of plastics of yore.

Quip (starting at around $25) is a subscription-based oral care line. The company offers several different plans so that, without you giving it a second thought, a new brush head comes to your home every three months. The electric brush, which comes in an array of finishes and colors, ensures you’re brushing for the full two minutes by using a series of 30-second pulses.

The Colgate Smart Electric Toothbrush (around $100) is armed with artificial intelligence that creates recommendations based on your personal brushing pattern. These toothbrushes track your brushing movements to give you feedback about how you can brush better.

Foreo Issa (around

$100) is a Swedish toothbrush with silicone bristles to massage your gums and teeth with soft brushes that are great for sensitive teeth.

If you’re an over-brusher or a hard brusher, this might be the gentle brush for you.

Flossing can’t be much simpler than string stretched tight between your fingers, and it can’t be much more sophisticated than some of the new high-tech flossers.

The Instafloss (around $200) promises a comfortable, effective, 10-second floss. It uses multiple water jets that you sweep around your mouth for a 360-degree floss around every single tooth. The makers say it’s more comfortable than traditional string floss.

Burst Expanding Floss (around $10) looks like the simple strand of floss, but when activated by saliva, it expands to cover more surface area. It also features a charcoal coating that Burst says removes stains from teeth.

Brush right, floss right, and use the phone application

(See THINGS, Next Page)

^Trainer (From Page 3) A proper gym is none of those things and can be all of those things. Regardless; a personal trainer will help us through the confusion and even the fear, the self-consciousness and the esteem issues, and will focus entirely on us.

“Give me sixteen hours, is all I ask at first,” Reyanthony Garcia leans across his desk at the Fitness4 gym in downtown Cotulla. “You know what; give me eight. Take that sugar out of your diet, those fats and those sodas. Take those unhealthy foods out of your life. You’re going to feel better already. You’re going to have some confidence, coming in here. I’ll show you what you can do.”

Garcia operates the small gym that boasts a clientele far greater than could fit into the building at any time.

Nearly five hundred people in the community have come to him for a fitness and health regimen that begins with agreeing to make a change in one’s life. More than 130 are currently taking personal training from him daily.

“What I offer here is a chance for people to return to being active, to find the energy they’ve lost over time, to bring their bodies back into the condition they were born to be,” Garcia says.

^Things (From Previous Page)

The company says lab tests show Burst removes up to 85 percent of plaque on teeth that toothbrushes can’t reach.

The Waterpick SonicFusion 2.0 (around $169) is a toothbrush and water pick all in one. The latest version has twice the bristle tip speed and 30 percent more flossing power versus

“Some of my clients have never been to a gym. After a visit and a consultation, they know more about themselves, and they know exactly what to do. Even my own mom is a member.”

Garcia outlines personal plans for each of his clients. He will assess their abilities, the time they have available for him, and their physical capabilities. These are the foundations upon which he will help them develop healthier, fitter bodies, free of poisonous foods that have slowed them down, and a readiness to move and return to an active lifestyle.

His involvement in each fitness plan extends to real-time demonstrations.

“I will do each of these exercises the day before, film them if necessary, and show my clients exactly how to use the equipment, how they should be positioned, where their feet should go, and point out which muscle groups we’re working on,” he says of his daily online updates.

“Yes, they are challenging, but either I or another trainer will coach

you through it.

“Once our clients are in the program, they won’t stop,” Garcia grins. “They see the results immediately. They see themselves losing weight, losing body fat, feeling better.

They are excited about the program that’s tailored for them.”

A nutritional plan goes along with gym membership.

“A big problem for a lot of people who haven’t seen results in the past, well, that’s how much sugar they eat,” Garcia says. “Change your eating habits, that’s one of the first things we recommend. Just drink water – black coffee is okay if you must – but stop putting

“Take that sugar out of your diet... those fats and sodas”

the original model, Waterpick says.

All in all, there is a range of new products worth investigating for dental health today, and there is bound to be something that appeals to everyone in your family.

Let the pearly white smiles begin today, thanks to modern innovation!

305 S. Oak St. Pearsall, TX 78061

sugar in everything. Give me a day or two like that, and I’m going to show you a difference already.

“We need to break down these meals, these serving sizes, these times of day when people eat, and this constant snacking,” he adds.

“A big misconception about exercise is the numbers on the scale. Your fat percentages are actually dropping.

That’s what matters.

“When people see what I’m doing, not picking up crazy amounts of weight, they are more comfortable.

They have a routine to follow.

We are here to help them reach their goals, not to face more frustration...

“Just give me those sixteen hours.”

830-505-7657 830-505-7132

IGHT N K A STE ay d Satur m 5-9 p

HOURS Thursday and Friday, 11 a.m. to 9 p.m., Saturday, 4 p.m. to 9 p.m.

2022 INSPIRE HEALTH - MIND, BODY & SOUL

5

Public pool attracts families for exercise, leisure

THE WATER’S LOVELY Marc Robertson Frio-Nueces Current

“B

6 2022 INSPIRE HEALTH - MIND, BODY & SOUL

efore the pandemic, we had a lot of people here,” Jaime Rios says, surveying the air-conditioned building that houses the public swimming pool at Martinez Park in Cotulla. “We expect to see them coming back very soon.”

Rios is one of several lifeguards and staff at the county park pool, a facility that opened in 2016 on the southeastern outskirts of Cotulla.

Grants, loans and monies generated by the burgeoning energy industry play over the Eagle Ford Shale prompted La Salle County to build several public facilities over the past decade, including fire stations, a library, a community center, and a doubling of the old city- and county-owned Martinez Park with ballfields and a pavilion.

That construction included the public pool, which immediately attracted visitors of all ages, Rios says, as area residents found new ways to further their health and fit-

ness, and to enjoy activities with friends.

Rios is quick to tout the pool’s attraction to adults and senior citizens, many of whom visited during daytime hours to tread water, swim laps, and work in groups for healthy exercise.

“There were times when we would have several groups coming to do exercises together,” the lifeguard says. “This was a place where people could come to really enjoy time away from home, doing something healthy for their own good.”

The pandemic changed all that. Many public facilities closed when staff could no longer guarantee effective health and safety measures related to the virus, even though facilities such as the public pool continue maintaining a rigid schedule of cleaning and sanitization.

Thankfully, Rios says, the worst of the coronavirus appears to have passed, and families may return to their recreational activities.

“When the coronavirus came, we saw the change in (See POOL, Next Page)

^Pool (From Previous Page) the way people lived, and it affected everyone,” Rios says. “Suddenly, people were afraid to come spend time with friends, and it just wasn’t possible during the lockdown.”

The public pool is open Monday through Friday from 8 a.m. to 8 p.m. and Saturday from noon to 8 p.m.

“A lot of people like to come for a peaceful swim in the daytime, when others are at work or in school,” Rios says of the pool patrons. “Then, families will come in the evenings, because it’s relaxing after a long day, and of course it’s fun to spend activity time with the kids.”

All children visiting the pool must be accompanied by adults. Staff do not allow parents to drop children off at the curb and leave them to swim unsupervised.

“This isn’t any kind of daycare or babysitting facility,” Rios says. “We are here to provide and maintain a safe facility that benefits all.”

As spring bursts over South Texas, Rios believes a lot of residents who made resolutions in January to further their health and to lose weight or exercise more will find ways to meet their goals by swimming.

“Wanting to be healthy, to take better care of ourselves, to be fitter and just to be in better shape, that’s a natural thing,” he says.

“It’s so easy to give up on a New Year’s resolution when there are so many distractions, work, school, and other stress factors. This is the place to come to when you really want to be better and feel better.”

Swimming is regarded as one of the healthiest exercises because of its low impact on the body while it still works on almost all of the body’s muscles at the same time, and Rios believes it is ideally suited for people of all ages and abilities.

“The pool is four feet deep, so if you just want to walk and get your exercise that way, it’s perfect,” he says. “If you want to swim laps, it’s deep enough for that too.”

Rios is an avid runner, but admits that he looks forward to a swim when daytime heat becomes too intense.

“Sometimes, I will use the pool to relax and stretch and exercise after I run, and other times I will use swimming as my exercise,” he says. “The one great thing about swimming is that it’s an enjoyable way to stay in motion.”

Rios knows that he and the other four lifeguards at the pool will see crowds return in the spring and summer, and children will again be able to expend their energy in water games.

He also hopes those who enjoyed the pool’s

benefits for their own health will likewise return in groups.

Rios, 21, is a 2019 Cotulla High School graduate and has begun a degree in business management through Texas A&M University. He hopes to

return to his degree plan in the future.

His daytime job, however, brings him joy because he believes he enables people to better themselves.

“This is a good time to come to the pool,” Rios grins. “Come and make new friends.

“It’s relaxing after a long day...”

Come and play volleyball with someone random, or come for family bonding. It’s better than going out in the heat, and it’s safer than trying to run on streets without sidewalks.

“This is the place that people can come to at any time of their lives and feel good about themselves,” he adds. “And besides, the water’s lovely.”

Community

RESOURCE DIRECTORY Kills up to 142 viruses, including Covid-19!

Call to schedule your house or business today!

Former resident of Pearsall coming home to help with the pandemic.

Leading With A Servant’s Heart LLC Residential/Commercial Disinfecting Licensed and Insured

Robert C. Garcia Jr.

Cell: 210-394-5250 Email: rcgarcia3gb@gmail.com

302 N. Front St. - Cotulla

830-879-2223 b er t Ro

De

Gorhum,

DD S

th ntistr y for Heal

SERVICES: Endodontics (Nerve Treatment Of Tooth) Periodontics (Treatment Of Gum Disease) Endodontics (Nerve Treatment Of Tooth) Fillings  Prophy (Tooth Cleaning)  Bridge Crowns  Dentures  Whitening Night Guard (Treatment Of TMJ)

310 S. Oak St. - Pearsall, Tx.

830-334-4181

Our website has

all the details

Frio-Nueces Current.com

NOW AVAILABLE

2022 INSPIRE HEALTH - MIND, BODY & SOUL

7

DON’T LET THE LIGHTS GO OUT

Diabetes of both types can seriously affect your vision HEALTHY SAVINGS WITH CO-OP CONNECTIONS! Show your Co-op Connections Card or use your Co-op Connections App at participating businesses and pharmacies, and save on your healthy needs!

Prescriptions Dental Vision Hearing Lab Work Chiropractor Visits

Visit HealthySavings.coop for immediate health discounts.

Find all the ways to save at MedinaEC.org/Connections.

This program is not insurance; it is a discount benefit that offers immediate savings.

This institution is an equal opportunity provider and employer.

8 2022 INSPIRE HEALTH - MIND, BODY & SOUL

S

outh Texas residents are beset by many of the same health issues and have long been walking a fine line at the verge of a diabetes diagnosis.

One of the long-term detrimental effects of diabetes is to the eyes, and there is a risk to each of us that the disease may seriously impair our vision.

Diabetes mellitus is a group of diseases that affect how your body uses blood sugar, or glucose.

Glucose is vital to your health because it’s an important source of energy. Chronic diabetes — diabetes that doesn’t go away — can be type 1 or type 2. Both diseases can have devastating consequences for your eyes.

Type 1 diabetes used to be known as juvenile

diabetes or insulindependent diabetes. It’s a chronic condition where the pancreas produces little or no insulin, a hormone needed to allow glucose to enter cells and produce energy. Type 1 diabetes can be caused by different factors, including genetics and some viruses.

It is typically diagnosed during adolescence, but it also can develop in adults.

With type 2 diabetes, there are primarily two problems. The first is that the pancreas doesn’t produce enough insulin.

The second is that the cells respond poorly to insulin and take in less sugar. It used to be known as adult-onset diabetes because it’s more common in adults, but children can get it, too.

(See VISION, Next Page)

Did you know...

Foods for healthy eyes include vegetables, nuts and fruits of many colors, such as red bell peppers for Vitamin C; cauliflower, papayas and strawberries for Vitamins A and E; and sunflower seeds, nuts and almonds, peanuts and peanut butter, and hazelnuts for Vitman E to slow down macular degeneration.

Kale, spinach, and collard greens contain Vitamins C and E to lower the risk of long-term eye disease.

Sweet potatoes, carrots, cantaloupe, mangos and apricots are high in beta-carotene and Vitamin A, which help improve your night vision.

Broccoli and Brussels sprouts are high in Vitamins A, C, and E, and are valuable anti-oxidants.

^Vision (From Previous Page) There is no cure for either type 1 or type 2 diabetes.

Symptoms of both include increased thirst, frequent urination, extreme hunger, unexplained weight loss, fatigue, irritability, blurred vision, slowhealing sores, and frequent infections.

In the eyes, diabetes can damage the blood vessels of the retina, potentially leading to blindness. Diabetes also increases the risk of other eye conditions, including cataracts and glaucoma. Diabetics, no matter which type, should have a comprehensive dilated eye exam at least once a year.

Some of the diseases, particularly diabetic retinopathy, have few or no early symptoms and can only be detected in a dilated eye exam.

Symptoms of diabetic retinopathy can include trouble reading or seeing far away. As blood vessels in the retina start to bleed into the fluid in the eye, diabetics may see dark, floating spots or streaks that look like cobwebs. It not treated properly, the bleeding can happen again or cause scarring in the eye.

Diabetics can also prevent eye damage by managing their diabetes well.

We are able to take better control of diabetic health and limit the potentially devastating effects of either type 1 or type 2 diabetes by staying physically active, eating healthily and taking medications as directed. When it comes to our vision, we must be attentive to some of our most valuable organs and have them tested regularly.

DEBBIE NORMENT BUSINESS DEVELOPMENT EXECUTIVE

830-570-9722 AMY BENNER CASE MANAGEFR

512-639-9915 2022 INSPIRE HEALTH - MIND, BODY & SOUL

9

Planning on dining out?

FAMILY MEDICINE CLINIC WALK-INS WELCOME

TELEMEDICINE & COVID VACCINES NOW AVAILABLE

Oscar Garza, M.D. Elva Camero, M.D.

Samer Arab, M.D. Lakshmi Bonthu, CNP.

MONDAY - THURSDAY 8:00 A.M. - 8:00 P.M. FRIDAY 8:00 A.M. - 5:00 P.M. SATURDAY 9:00 A.M. - 1:00 P.M. 151 MEDICAL DRIVE - PEARSALL, TX.

830-334-4142 10 2022 INSPIRE HEALTH - MIND, BODY & SOUL

CONTROL YOURSELF I

t’s far easier to eat healthy foods and practice portion control in your own kitchen, but less so in an office setting when everyone is heading out to the hot new lunch spot.

You are bound to be starting a new diet just as someone brings in a dozen donuts to brighten up a Monday or a huge cake to celebrate a co-worker’s birthday.

The good news is there are steps you can take to have a better handle on what you should — and shouldn’t — eat when you’re away from home.

BEFORE YOU EAT We’re all tempted by sugary or fatty foods with

little nutritional value, but it’s far worse if you arrive with an empty stomach.

Drink a cup of water or eat something healthy like a small apple before dining out.

Portion control is easier when you’re not starving.

Stick to the first part of any restaurant menu — the appetizers, small plates and salads. The deeper you go, the larger the portions. (Worse: You’ll eventually land on the desserts.)

Pay attention to the calorie counts included on most menus nowadays.

Consider making a pact with someone else to split a meal at the restaurant, or (See CONTROL, Next Page)

WHAT IS HYPERTENSION? Primary risk factor for cardiovascular disease, but often without early symptoms severe headaches, nosebleeds, fatigue States included hypertension as a prior confusion, vision problems, chest mary or contributing cause. Research pain, difficulty breathing, chest pain, indicates nearly half of the adults in the irregular heartbeat or blood in the t is a disease that is on the rise in US, 116 million, have hypertension. urine.

South Texas’ population.

Blood pressure is the force that a Physicians across South Texas report Most of the time, hypertension person’s blood exerts against the walls a rise in high blood pressure patients goes unnoticed for too long because it of the blood vessels. The pressure over the past two years. Some attribute doesn’t show any immediate signs. depends on the resistance of the blood the increase to the coronavirus and However, hypertension – commonly vessels and how hard the heart has to people’s inadequate eating habits with known as high blood pressure - is an work. diets high in salt, fat and cholesterol. underlying condition to diabetes and Hypertension is a primary risk factor Stress can also contribute to high obesity. for cardiovascular disease; therefore blood pressure, medical professionAccording to the Centers for Disease managing blood pressure is vital for als say, although it is often temporary.

Control and Prevention (CDC), more preserving health and reducing the risk However, stressful situations often lead of heart disease, stroke or even death. than half a million deaths in the United individuals to drink alcohol, smoke or Often hypertension has no symptoms eat unhealthy foods to cope, and those activities are linked to heart attacks, that are immediately (From Previous Page) strokes and hypertension. apparent, but ultimately it produces to order something off some of your just(See HYPERTENSION, Page 13) smaller and more nutriingested lunch, while also tional. increasing general wellIt’s always easier when ness. you have someone on When you’re back at your team. work, skip the elevator WHILE YOU’RE EATING for the stairs. This kind of Make conversation. cardio exercise can help You can’t eat when you’re burn even more calories, talking. Well, most of you instead of converting can’t. them to fat. Avoid desserts Take smaller bites while or snacking, as these are you are eating, and thortwo everyday hazards in oughly chew your food. It any workplace.

RV Patio Sites I Deluxe Cabins I Camping Cabins takes time for a message In all events, revert to of fullness to travel from drinking water. It helps Kamp K9 Dog Parks I Swimming Pool your stomach to your with food digestion and Pancake Breakfast I Fun Activities for Kids of All Ages brain, and this gives the can suppress your appebody a chance to catch up. tite.

If the portions are Controlling your food unavoidably large, offer intake, being aware of to share your order with how much your body a nearby colleague. If no needs versus how much one will take you up on you’ve actually eaten, cotullakoa.com 830.879.4781 the offer, commit to taking preparing to say ‘No’ to some of it home to eat something that looks far another time. more tempting than good AFTER YOU EAT for you, and discovering 153 RV Park Dr. | Cotulla, Tx. 78014 | 830.879.4781 If it’s possible, tell healthy foods that you’ll everyone that you are enjoy in any setting, are Download KOA’s free app at: walking back to the office, the first steps to controlrather than riding. Postling your overall wellbeing meal exercise helps work in diet.

I

Breyana Segura Frio-Nueces Current

^Control

COTULLA /NUECES KOA OFFERS:

BOOK YOUR STAY TODAY

BY VISITING

BY CALLING

Cotulla / Nueces KOA

cotullakoa.com

2022 INSPIRE HEALTH - MIND, BODY & SOUL

11

THUMP THUMP THUMP High blood pressure I

Security State Bank “YOUR HOMETOWN BANK”

1000 NORTH OAK & 360 IH 35 SOUTH PEARSALL, TEXAS 78061

830-334-3606

www.securitystbk.com 12 2022 INSPIRE HEALTH - MIND, BODY & SOUL

can be a silent killer

t can affect any one of us, at any time, and even when we least expect it.

It’s high blood pressure, and we often don’t realize it’s creeping up on us, or inside us, to put it literally.

High blood pressure impacts millions of people every day, creating the need for a network of health care professionals, treatments, prescriptive remedies and therapies.

Ultimately, however, we play the biggest role.

Here’s a look at the risk factors that lead to the increasingly common health issue, and what we can do to combat it.

YOUR HEALTH Maintain your weight.

Pay attention to the doctor’s recommendations when it comes to your body mass index, or BMI. This determines if a person is in a healthy weight range.

If not, you join millions

of other overweight and obese patients who are at risk for heart disease.

Avoid smoking. If you already do, talk to your physician about quitting, since cigarette smoking is also a risk factor in heart disease. Encourage others to stop smoking, too.

YOUR DIET Eat plenty of vegetables and fruit, since your diet can play such a huge role in high blood pressure.

Don’t add salt; there’s already lots of it in the foods we eat.

Look for foods that are low in saturated and trans fats, and watch your cholesterol.

Exercise, if only just for a few minutes each day.

The recommendation from the surgeon general is at least 30 minutes on most days, but any regular activity can help you lower your blood pressure; it can help you maintain weight, too.

(See PRESSURE, Next Page)

^Hypertension (From Page 11) Hypertension can be classified in four categories, normal, prehypertension, stage 1 (mild) and stage 2 (severe).

Blood pressure is measured with an instrument called a sphygmomanometer, through which the user listens for the sound

of the force of blood in the patient’s arteries when the heart beats (systolic pressure). The systolic pressure is the top number in the blood pressure reading. The

^Pressure (From Previous Page)

YOUR NUMBERS Keep a close eye on your blood pressure levels. Buy an at-home monitor, and take your reading at local pharmacies and grocery stores between doctor’s visits. Also, watch your cholesterol and glucose numbers. Cholesterol should be checked by a simple blood test at least once every five years. Discuss monitoring glucose with your physician, especially if you have diabetes.

second number is the pressure in the arteries of the heart at rest, the diastolic pressure.

A normal reading is a systolic pressure less than 120 mm Hg

Health care professionals recommend treating the disease by changing an unhealthy lifestyle

YOUR NEXT MOVE Talk to your doctor, and be honest about where you are with heart wellness — including habits that put you at risk. Your physician will discuss diet and exercise tips that are shaped by your specific medical and family history.

Consider widening your care-giving team beyond your general practitioner.

A multi-faceted approach that also

PEARSALL CLINIC

and a diastolic less than 80 mm Hg. Although hypertension can be controlled through medication, health care professionals recommend treating the disease by changing an unhealthy lifestyle such as eating habits, reducing stress and exercising.

includes a pharmacist, nurse, dietitian or a community health worker can help you manage risk factors from a variety of critical angles. Keep a journal, so you can better monitor blood-pressure numbers, medication schedules and future appointments.

You can lower your blood pressure, under the watchful eye of a health care professional if necessary, and you can take control of your long-term health.

COTULLA CLINIC

404 E. San Marcos - Pearsall, Tx. 78061

408 N. Giraud - Cotulla, Tx. 78014

Fax 830-334-5574

Fax 830-879-2235

830-334-3336

830-879-2279

205 N. Commerce - Dilley, Tx. 78017

To schedule your Women’s Health Exam, Texas Health Steps, or any other Family Health Issue, please call one of our clinics.

Fax 830-965-4467

Walk-ins Welcome

CLINIC HOURS: Monday thru Friday 8:15 a.m. to 12 noon and 1:00 p.m. to 5:30 p.m.

DILLEY CLINIC

830-965-4466

Thank You For Your Support! “We are privileged to serve your family’s health needs”.

2022 INSPIRE HEALTH - MIND, BODY & SOUL

13

WE NEED TO TALK Breyana Segura Frio-Nueces Current

It’s time to recognize

t could be the kid who is always smiling. It’s your favorite uncle. It’s you. It’s me. It’s another face in the crowd.

Depression is like that secret birthmark or freckle. It’s there, but it’s hidden.

Very few people, if any, know about it.

The people who may know, forget or are distracted by the happy times, the smiles, not seeing each other every minute of every day.

However, it’s there. Depression comes in many ways. For some people, it’s fatigue, not having any motivation, feeling incompetent, or putting off doing the laundry they have wanted to do for the past few weeks.

In other circumstances, depression can be crippling. It can cause people not to want to leave the house, not get out of bed, not take a shower, lose appetite or the ability to eat, or unable to love or

allow themselves to be loved.

Some people battle it daily while others have certain circumstances and situations that trigger their depression.

Depression is not just black or white.

There are many gray areas and every part of it matters.

Stress is one of the biggest triggers for depression; other stressors include money, family, work and health. For the past couple of years, these factors of life have changed and become more difficult, most recently due to the coronavirus, job loss or inflation. That stress has also caused an increase in symptoms of depression.

It’s time to get a hold on it. What can

I

14 2022 INSPIRE HEALTH - MIND, BODY & SOUL

DEPRESSION

you do?

The medical way of dealing with depression is to speak with a psychologist about how you are feeling. Not just the bad, but the good as well. A trained professional can prescribe you medicine to help with the depression symptoms.

Some people are not always comfortable talking to a stranger or becoming dependent on a prescription to make them feel better. That’s alright; there are more natural ways to get a grasp on depression.

Eating and drinking what is good for you and your body helps eliminate the feeling of fatigue, boosts serotonin levels and benefits the appearance of your body, which also boosts self esteem.

Many people don’t realize how important a good diet is to their mental health.

Some unhealthy coping mechanisms to try and steer clear from when you are feeling stressed is binge drinking, overeating or stress eating, or simply not eating at all. Your body needs food as (See DEPRESSION, Next Page)

Did you know...

Omega 3 fatty acids are vital for your overall health and help prevent glaucoma, and these are found in salmon, tuna and trout. Winter squash also contains them.

Oysters carry more zinc than any other seafood; beef, pork, and chicken also carry zinc. Lean meats and poultry deliver the zinc that makes the protective melanin.

^Depression (From Previous Page) fuel to function, but the type of food is important as well.

Alcohol, for instance, is something that can make you feel good temporarily, but the effects do not last longer than a few moments because alcohol is a depressant. Alcohol interferes with the chemical balance in your brain and ultimately ends up doing more harm than good.

Exercise also helps manage depression symptoms. A

simple walk in the evening, a bike ride to a friend’s house, a friendly ballgame, all count as exercise. Getting up and being active triggers dopamine and serotonin chemicals in your brain that naturally make you feel happier and more energetic. This also benefits blood circulation, weight loss, and keeps your body in shape.

Most of these activities are outdoors as well; fresh air and vitamin C contribute to boost-

ing serotonin levels.

Finding a good accountability group or person is also beneficial. Talking about things that are weighing heavy on your mind and heart can be such a relief. Talking to someone who genuinely wants to see you a happier and healthier person lifts a burden off your mind.

Seek out the people who will listen to you and help you find ways to overcome

the emotions you are having.

Spending time with people who make you feel good about yourself and make you happy are the most beneficial.

Depression is normal.

All those who have it suffer in their own ways. Getting help and finding healthy ways to deal with it is one of the most courageous and responsible things someone can do.

Be a friend. Tell a friend.

Depression stops here.

Rachel R. Guerra Area Manager

(866) 514-7794 Cell (830) 444 - 1494 220 S. Oak Pearsall, Tx. 78061 Year Round Taxes, Bookkeeping, & Notary Services 2022 INSPIRE HEALTH - MIND, BODY & SOUL

15

200 IH 35 South Pearsall, Texas 78061

830-334-3617

www.FrioRegionalHospital.com FRIO REGIONAL HOSPITAL is a full-service hospital, providing emergency medical care around the clock, and is now partnered with Methodist Healthcare, the largest health care provider in South Texas.

SERVICES INCLUDE:

A State Designated Level IV Trauma Center ● Treatment for a wide range of health care issues/injuries 24-hour Laboratory/Radiology Cover ● Physicians on duty 24-hours a day ● Transfer agreements for patients requiring higher level of care ● Every resident of Frio County has coverage under the Methodist AirCare TM membership program, to serve those in need of advanced emergency health care and rapid medical transport Frio Regional Hospital is just off Interstate 35 at Exit 101 and serves our surrounding communities.

801 W. Hwy. 117 - Dilley, TX 78017 - 830-326-3171 www.FrioRegionalHospital.com