Tips to Dodge Dehydration in Winter

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How to Stay Hydrated in Cold Weather

Although cool winter days can be a welcome change to the summer’s stifling heat, you may not have realized that you’re more at risk of dehydration in winter than in summer. Dehydration is often thought of as a summer health problem, but the risk can be more threatening during the cooler months.

The body is made up of 70 percent water. It is essential for our health to maintain that level of water to regulate the metabolism. If this percent drops, the heart will be deprived of fluid and will need to pump harder to circulate the blood, decreasing the blood volume. For preservation, the body directs blood flow to the body core and the organs. To prevent dehydration in cold weather, check out these tips.

  • Keep Sipping

We lose water throughout the day from respiration and perspiration. Just because you’re not sweating as much as during the cooler months doesn’t mean you’re staying hydrated. You may feel less thirsty when you’re cold than when you’re warm, but try to make it instinct to keep sipping on water. Set your watch or phone alarm to ping every 15 to 30 minutes and have a big swig of water. If you don’t feel like drinking cold water, opt for a warm, non-caffeinated drink, such as a hot tea.

  • Eat Your Water

Believe it or not but your diet can help you stay hydrated when you’re not guzzling down water. Food counts for 20 to 30 percent of our daily water intake. Aim to eat more water-rich fruits and vegetables like cucumber, watermelon, tomatoes grapefruit, oranges, pineapple, and eggplant. Other water-rich foods are brown rice, black beans, and quinoa.

  • Know Common Symptoms of Dehydration

It can be harder to recognize dehydration in winter, which makes it more dangerous. Keep in mind these symptoms that could indicate you’re not reaching your fluid requirements:

  • Headaches
  • Difficulty concentrating
  • Increased fatigue
  • Lightheadedness
  • Irritability

If you do get dehydrated this winter despite your efforts, IV hydration can help. IV fluids start to rehydrate you immediately and works faster than drinking water. If you’re in need of hydration therapy, contact Sand Canyon Urgent Care. With facilities in Irvine (949 -417-0272) and Stanton (714-604-2850), we are ready to help.

pain relieving stretches

Stretches That Can Help You Relieve Pain

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Practices These Easy Stretches to Alleviate Joint Paint

If you’re one of the millions of Americans who suffer from aches and pains, you know how difficult everyday tasks can be. Many people find that stretching reduces pain and allows them to go about their day without or lessened pain. If you’re sitting down at a desk or driving a vehicle all day, your body will need some release to alleviate pain. If you’re aching, the good news is that you’re just a few simple stretches away from relief. Take a look at these five stretches that can help prevent back and neck pain from hindering your day – and health.

Hamstring Stretch

Begin by sitting on the floor with one leg straight and the other bent. Maintain a flat back, lean forward by hinging from the hip, and aim to catch the big toe. Repeat on the other leg. Hold each stretch for at least 10 seconds.

Hip Swings

Stand next to a sturdy chair, holding on to it with one hand for balance. Bend your knees slightly and start to swing your outer leg back and forth. Keep your back straight and try not to arch your spine. Move to the other side of the chair and repeat with the opposite leg.

Cat-Cow Back Stretch

Begin on all fours. As you inhale, drop the belly towards the floor, arch your back towards the ceiling, and look up. On the exhale, arch your back towards the ground, drop the head, and look towards the thighs. Repeat three times.

Seated Lower Back Stretch

Sit forward in your chair, bringing one of your knees up to your chest. Catch your shin in your hands and pull it gently into your chest, keeping your back straight. Hold for 30 seconds. Relax and repeat with the other leg.

Head Tilt

While sitting, relax your shoulders and look straight ahead. Tilt your head to one direction. For reinforcement, push your head down gently with your hand. Bear in mind, this should not be uncomfortable or painful. Repeat by tiling your head the opposite way.

A few simple stretches can help keep your joints and muscles pain-free. If an injury does occur, visit your closest Sand Canyon Urgent Care facility. Call our Irvine location on (949) 417-0272 or our Stanton urgent care on (714) 604-2850. We welcome walk-in patients and offer a wide variety of medical treatments.

Man in bed with bronchitis

Natural Remedies for Bronchitis

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Home Remedies to Alleviate the Symptoms of Bronchitis

Anyone who’s experienced bronchitis knows what a pain it can be. It can feel like that cough, heavy chest, and fatigue is following you round like a shadow. It’s believed that bronchitis is a very serious condition that will always need doctor visits and prescription medications. Although it can be serious, it tends to clear up on its own, even though it may take a while. In the meantime, here are some natural remedies for bronchitis that can help to speed up the healing process and alleviate symptoms.

  • Breathe in steam

The goal is to thin the phlegm in your chest and get it moving so that you can cough it up and out. Generally, the most direct approach is the breath, so inhalation treatments are a great start. You can start by pouring hot water into a bowl and leaning over it, draping a towel over your head. The hot steam will help to loosen up the mucus in your lungs. To make this treatment even more effective, add a couple of drops of eucalyptus or pine oil into the water.

  • Remove irritants

If your bronchitis is triggered by things like cigarette smoke or environmental pollution, work to remove yourself from these substances. An air filter or purifier is a great way to prevent irritants from causing respiratory issues.

  • Stay hydrated

Hydration is incredibly important for overall health, but it becomes especially important in cases of bronchitis. Your body needs even more water than usual when you’re ill. Herbal teas and water are the best choices to stay hydrated throughout the day.

  • Avoid dairy products.

Cows’ milk contains lactalbumin, which stimulates the production of mucus in the upper and lower respiratory tract and in the intestines. Young calves (with four stomachs) need this extra mucus to protect their intestinal tracts from strong stomach acids. You do not. When humans drink cow’s milk, excessive mucus is often the first reaction.

  • Rest

Good quality sleep is essential for almost every aspect of our health, so getting enough sleep and rest are great starting points to fight illness. If you have trouble sleeping on a regular basis, try to unwind before bed, create a cool and dark bedroom, and manage your stress.

For all of your health concerns and any of your medical needs, visit Sand Canyon Urgent Care. We welcome walk-in patients. Call us at (949) 536-7892 or visit us here to get started!

Stay Healthy While Flying

How to Stay Healthy While Flying

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Taking a Plan Ride During The Holidays? Here’s How to Stay Healthy

As you may know, tens of thousands of Americans will be visiting family or friends for the holiday, and many will make the trip by plane. We’re privileged to live in a world where we can hop on a plane for the holidays. What isn’t so great is figuring out how to stay healthy while flying. The recycled air, tight quarters, and fast food make it seem like an impossibility. Since cold and flu season is in full swing, and the added stress of the flight isn’t helping your immune system, you should actively ensure that you stay healthy. After all, you don’t want to arrive at your relative’s house only to come down with a cold. Here are some tips to help.

  • Wash your hands regularly

Germs can be easily spread, and even something as seemingly harmless as the tray table can be loaded with harmful bacteria. Be sure to carry hand sanitizer with you so that you can disinfect before eating, drinking, and touching your face.

  • Get moving

Even if it’s a short flight, sitting down for an hour or more can do our bodies harm. When you’ve got the all-clear from the captain, take off your seatbelt and walk a lap of the plane. If you can’t get up just yet, practice a few simple exercises, such as calf raises, ankle rotations, shoulder rolls, and back twists.

  • Stay hydrated

You may want to start your holiday off with a glass of wine or beer, but alcohol is a diuretic, meaning that it dehydrates you. Instead, keep sipping on water to stay hydrated. It’s a good idea to bring your own empty water bottle with you and fill it up after you go through security.

  • Get some sleep

Between jet lag, overnight bus rides, and a lack of routine on the road, our sleep is what suffers the most. Lack of sleep compromises our immune systems when we travel. Travel with an eye mask and a good set of earplugs so that you can catch some quality zzz’s on the plane and wake up at your destination feeling refreshed.

  • Eat well

Many airlines will pass through the plane and sell food. Most is heavy on additives and preservatives and light on nutrition. If your airline allows, take some suitable snacks onboard so that you aren’t tempted to fill up on fast food. Opt for dried fruit, nuts, granola bars, kale chips, salads, and fresh fruit and vegetables instead.

When you need urgent medical attention, choose an urgent care with reliable walk-in treatment. At Sand Canyon Urgent Care, we can help you quickly so that you can get back to your festivities. Visit us in Irvine and Stanton.