Stretching improves your flexibility, and flexibility keeps your joints healthy and prevents other injuries. Stretching also eases aches and pains in your body later in life, when your muscles and tendons tend to degrade.

A Quick Overview on Stretching

When getting ready to exercise, many trainers will suggest stretching as part of your pre-workout. While you don’t want to stretch while your muscles are cold, start with some light movements to move your muscles and begin to stretch. Stretching while you aren’t warmed up a bit can lean to muscle strains and pulls.

Be sure to move slowly through your stretches, and hold them rather than bounce. Smooth, graceful motions keep your muscles safe and allow you to feel your limits comfortably.

You don’t want to stretch out to the point at which it hurts. You want to feel the muscle stretching; if it starts to hurt, take a breath, and back off the stretch until the pain subsides. 

Don’t Forget to Breathe

Breathing is an important part of stretching. The oxygen you take in helps keep the blood flow to your muscles with a healthy amount of oxygen, which allows them to flex and heal.

Take in a deep breath before the stretch, exhale as you move into it until you have reached the fully stretched position. Breathe in and out as you hold the stretch. 

Take it Easy

It would be best if you held the stretches for longer than you would feel necessary to be effective. A slow 20-25 second count is recommended to maximize benefits. Try to stretch each muscle group, but especially stretch groups if you plan on working them out. 

Always stretch after exercising. Take a brief cool-down period of about 5 minutes, then move through some stretches to help with next-day soreness. 

Why Stretching is a Good Idea

Stretching is an excellent form of everyday easy movement that does great things for your body. Stretching helps with poor posture, tight muscles, rehabilitation, and increasing your range of motion. Be sure to carefully go through your stretching motions and pay attention to your body’s signals. 

Quick Care Med has a trained staff prepared and ready to treat strained or sprained muscles. Click Here to find your local office or click here to make a Telemedicine appointment.

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We all know hydration is important, but how do we make sure our body is getting the hydration it needs? Does staying hydrated mean drinking water only? Surprisingly, no.

Keeping yourself hydrated consists of more than just drinking water. Drinking water is still vital and is the main component of staying hydrated, but along with drinking water, there are also a few other ways to stay hydrated.

How To Stay Hydrated

1. Add some flavor to your water.

If you don’t like the plain taste of water, try adding some flavor by using fresh fruits or vegetable slices, or even water flavor enhancers. Just be careful if using flavor enhancers since most contain sugar or extra calories.

2. Sip water before every meal.

Taking sips of water before every meal will not only help you to stay hydrated throughout the day, but it will also aid in your weight loss journey. Drinking water doesn’t completely replace hunger, but it does help you to feel full and satiated.

3. Use the help of an app to track your intake.

Since our use of technology is ever-increasing, why not use it to help you stay hydrated? There are various apps that you can find to help you track how much water you drink a day. You can even create reminders, if need be, to help stay the course.

4. Drink sparkling or mineral water.

If you’re looking for something a little on the fizzy side, instead of soda, try drinking either sparkling or mineral water. This will give you the fizzy taste you’re looking for while keeping you healthy and hydrated.

5. Eat foods rich in water.

Change things up a bit and consume water-rich foods. There are certain vegetables, fruits, and even a few dairy products that are rich in water. Water-rich foods are a great aid to drinking water.

Not only will you remain hydrated throughout the day, but you will also reap the benefits of the added nutrients and minerals.

In case you are wondering, here is a list of water-rich foods:

6. Utilize a marked water bottle.

Marked water bottles are a fun way to keep track of how much water you’re drinking visually. Whether you prefer the measurements to be in ounces, time of the day, or both, marked water bottles have you covered.

7. Carry a bottle of water with you.

Carrying a bottle of water with you is an excellent practice to obtain your daily water intake. This seemingly simple practice can help you to stay hydrated even when running errands or preparing meals.

It may be a bit challenging at first, but after a while, carrying a bottle of water with you everywhere you go will be natural.

8. Be mindful when drinking caffeinated drinks and alcohol.

Yes, caffeinated drinks and alcohol are liquids, but neither are helpful when it comes to hydration. Caffeinated drinks and alcohol are both diuretics, causing you to urinate more frequently. Frequent urination leads to you losing more water from your body.

The more water you lose, the less hydrated you become, which is why it is important to be mindful and even limit your caffeine and alcohol intake. Or, at least, drink more water when partaking in caffeine and alcohol to replenish the liquids that have been lost.

9. Pay attention to the color of your urine.

One conventional way of keeping track of your hydration is to pay attention to your urine color. If your urine has a slight yellowish tint, this lets you know that your hydration levels are good. Now, if your urine is a burnt orange or amber color, this is a sign that you need to drink more water.

10. Invest in a water filter or a new reusable water bottle.

Water filters and reusable water bottles are a cost-effective way to stay hydrated. Instead of continuously spending money on bottled water, you can get more use out of water filters, pitchers, and reusable bottles.

You’ll have to replace the filters every so often, but you’ll be able to use these items more than once, which is more wallet-friendly.

Conclusion

Keeping yourself hydrated daily is very important. Even though drinking water is a great way to stay hydrated, daily hydration doesn’t have to be boring. If you get tired of drinking plain water, try something new by testing some of the practices mentioned.

Remember, we lose water when we sweat, go to the bathroom, and sometimes through breathing. And living in a high-temperature state increases the need for hydration. So, it’s important to stay on top of your hydration levels by replenishing any lost fluids.

If you have any questions or concerns about staying hydrated, or even about dehydration, contact your healthcare provider. He or she will be able to assist you and answer any questions you may have.

If you feel that you’re in need of urgent care due to dehydration, drop by one of our 10 locations or click here to make a Telemedicine appointment. 

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Secondary headaches are a symptom of something else happening in your body. This means that if a condition triggers these headaches continuously, the headaches can become chronic symptoms. In most cases, handling the cause of the headache will also cure the headache itself.

Sinus/Allergy Headaches

Sinus headaches are caused by mucus build up in your sinus cavities and increasing pressure. An allergic reaction can sometimes cause this reaction. 

Generally, the pain from these headaches happens in the sinus areas on your forehead and around your cheekbones. Treatment consists of thinning out the mucus that builds, whether with nasal steroid sprays, decongestants, or antihistamines.

These headaches can be caused by a sinus infection, which can be treated by your doctor with prescribed antibiotics to clear the infection.

Hormone and Hypertension

Though these headaches may be secondary by nature, that doesn’t mean that the source isn’t from your own body. Fluctuations in our bodies’ natural systems can lead to headaches as well.

Women experience hormonal headaches due to fluctuations in estrogen levels. These headaches can occur before, during, or right after menses, as well as during ovulation. Menstruation, birth control pills, and pregnancy can all affect your estrogen levels, leading to hormonal headaches.

Another internal cause of headaches is hypertension or high blood pressure. This kind of headache signals an emergency due to it occurring when your blood pressure is dangerously high.

Usually occurring on both sides of your head and will feel worse with any activity and often feels pulsating. You may notice blurred vision, tingling or numbness, nosebleeds, chest pain, or shortness of breath.

Seek immediate medical attention if you feel you are experiencing a hypertension headache. They will generally go away soon after your blood pressure is under control and shouldn’t occur as long as your blood pressure stays managed.

Caffeine and Rebound Headaches

Some outside sources or stimulants cause headaches, or in some cases, it’s a lack of a source that causes a headache.

Caffeine headaches can be caused by having too much or too little caffeine compared to their regular use. It affects your brain’s blood flow, so when you give your brain a certain amount of the stimulant a day, it will adjust accordingly and expect it. Caffeine changes your brain chemistry, and withdrawal from it can trigger a headache.

Keeping your caffeine intake at a steady, reasonable level, or quitting it entirely, can prevent headaches.

Overuse of medication causes rebound headaches. Those who suffer from these headaches often take OTC medications, like acetaminophen, ibuprofen, aspirin, and Naproxen, for more than 15 days out of the month. These headaches feel like a dull, tension-type headache and can cause more intense pain, similar to the pain experienced with a migraine.

Overuse of these OTC medications leads to more headaches rather than fewer. The only treatment for rebound headaches is to wean yourself off of the medication you have been taking. It may feel worse initially, but it should subside after a few days.

Generally, episodic headaches will go away within a couple of days. If you experience any headaches that last for more than two days, you should seek medical assistance.

As well as if you are experiencing headaches for more than 15 days out of the month for a few months, you may have a chronic condition. See your doctor to try and find out the cause, even if you can manage the pain. Headaches can be a symptom of a more severe condition and may require more than some OTC medications to treat.

If you are experiencing a headache that just won’t quit, drop by one of our 10 locations or click here to schedule a Telemedicine appointment. 

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Your cooperation is key in allowing us to do all we can do to mitigate the virus’s spread. As you may know, it’s possible for individuals who do not exhibit symptoms to spread COVID-19. Therefore, it’s vital that we continue to follow the procedures and guidelines set by the CDC:

• All surfaces within our offices are regularly cleaned and sanitized, as well as exam rooms after every patient 

• Patients check in for appointments from their car and remain there until an examination room is available

• Before any patient enters the office, they are required to wear a face mask

• Patients are led directly into the examination room

Please remember to bring a mask with you to your appointment as we have a limited supply available to us. Also, please take steps to make your wait more comfortable, like bringing water and wearing comfortable clothing.

Lastly, if you are unable to wait in your car, we do offer telemedicine appointments, which can be scheduled by clicking here.

Thank you for your patience and understanding during these difficult times. Rest assured, your health and safety are our number one priority.

If you have any questions or concerns, please call the office: 844-797-8425.

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Most Common Types of Primary Headaches

Primary headaches are when the headache you’re experiencing is the condition. Meaning the headache isn’t a symptom of something else you’re dealing with, like sickness or allergies.

These headaches can either be episodic, pain occurring occasionally and can last from half an hour to several hours, or chronic, meaning that they occur most days and can last for multiple days. People who experience chronic headaches will generally need plans to handle the pain so that they can go about their daily lives.

Tension Headaches

Tension headaches give you a dull, aching sensation all over your head. Your shoulders, neck, forehead areas will be sore and tender. Typically, tension headaches are triggered by stress, with pain managed by OTC pain relief aids, such as aspirin, ibuprofen, and acetaminophen.

Cluster Headaches

Cluster Headaches feel like burning and piercing pains behind your eyes or an entire side of your face, accompanied by swelling, a flushed face, and sweating on the side affected by the headache. These can last for 15 minutes to 3 hours but can come and go a few times throughout the day.

Cluster Headaches can occur daily for months at a time. They occur more frequently in men and during the spring and fall.

While doctors aren’t sure what causes the cluster headaches, they can offer some effective ways to treat the symptoms, like oxygen therapy, sumatriptan, or local anesthetic to provide relief. 

Migraine

Migraines are a debilitating pain that pulses from deep within your head, severely limiting the ability to go about your day. Typically, these headaches cause a sensitivity to light and sound, and the throbbing pain can also lead you to experience nausea and vomiting.

Some people experience visual anomalies known as auras, causing you to see flashing or shimmering lights, angular lines, stars, or even blind spots. These auras can also be paired with a tingling sensation on your face or your arm or trouble speaking. Because of the similarity to a stroke’s symptoms, if these are new symptoms to you, seek immediate medical attention.

Known triggers for migraine headaches are sleep disruption, dehydration, skipped meals, foods, hormones, and certain chemicals.

If you experience extreme headaches more than three days a month, headaches that are somewhat debilitating four days a month, or any headaches at least six days per month, talk to your doctor about a daily medication to prevent headaches.

If experiencing a headache that you would like medical attention for, Quick Care Med is a quick visit away. Visit one of our 10 locations local and get the attention you seek quickly and affordably or click here to schedule a Telemedicine visit.

The post Don’t Let Primary Headaches Get The Best Of You appeared first on Quick Med Care.

Summer colds are like common colds that happen during the summer. But why do they feel worse? To break it down, even though colds are virus-based, some viruses that cause colds are more prone to warmer weather; hence, making them summer colds.

As the climate shifts, so does the viral landscape. This shift introduces enteroviruses into the mix. They’re a group of viruses that usually cause mild infectious illnesses similar to that of the common cold, and often cause these infections during the summer and fall seasons. 

The various strains and versions of enteroviruses cause multiple symptoms, some of which are uncommon for summer colds, such as sudden fever, diarrhea, nausea, and vomiting. 

Common Symptoms of Summer Colds

• Pressure in the sinuses or head

• Runny nose

• Sneezing

• Coughing

• Congestion

• Body and muscle aches

• Sore throat

• Low energy 

Alleviating Symptoms

Although there aren’t any cures for colds, there are ways to alleviate the symptoms: 

• Drink plenty of fluids, mostly water. Stay away from drinks that can cause dehydration, like coffee or energy drinks. 

• Rest, rest, and more rest. Getting lots of rest is very important. Allowing yourself to rest during this time allows the body to heal and recuperate faster. 

• Cough medicine/pain relievers/fever reducers

• Decongestants 

• Humidifier to help with coughing and to reduce air dryness 

Please note that antibiotics do not treat colds. This is because antibiotics only treat bacterial infections, not viral ones, like colds. 

Ways To Prevent Summer Colds

There may not be a cure for colds, yet you can still prevent yourself from catching one by:

• Frequently wash your hands

• Get plenty of sleep to strengthen your immune system

• Eat well-balanced meals

• Remain well-hydrated 

• As much as possible, avoid contact with those who are sick

Conclusion

All in all, colds are not fun in any season. If you do catch a summer cold, know that there are ways to alleviate the symptoms. 

Summer colds typically last a few days up to a week. But if you develop more concerning symptoms, take the time to speak to your healthcare provider, drop by one of our 10 locations, or click here to schedule a Telemedicine appointment.

The post Summer Colds: Why Are They So Bad? appeared first on Quick Med Care.

The Staples

There are three main items that you want to keep in any first-aid kit you bring with you.

•Benadryl

•Hydrocortisone cream

•Neosporin with Band-aids

Some medical professionals believe that Benadryl is the single most crucial over-the-counter medication you could have in your aid kit. While not treating severe allergic reactions like anaphylaxis, Benadryl works excellent for minor reactions and keeps situations calm.

You’ll want to pack Anti-itch ointment to deal with any itchy bites. It will also help soothe an itchy rash, like poison ivy.

Keep a tube of antibiotic ointment packed away; it’s great to treat cuts, scrapes, and burns and provide some protection to the wound. Be sure to have a few different sizes of band-aids handy to cover up these minor wounds.

Items to Keep for Wounds

There are a handful of more specific items you’ll want to keep in your first-aid kit:

•Gauze: Sterile gauze pads are handy for a variety of injuries to keep them clean and covered.

•Tape: Bandage tape will ensure you’ll wrap up any cuts and won’t miss any playtime.

•Pain Relievers: Keep a little of both Ibuprofen and Tylenol in liquid forms for kids. If you don’t feel like packing extra for the adults, check the bottle’s dosage, and get an adult amount. It’s typically about double.

•Numbing Spray: Any OTC wound-numbing spray comes in handy for any burns, sunburns, or nasty cuts.

Odds and Ends

A few extra items that are good to carry if you have the room, but don’t have a single category to keep them in:

•Ace Bandage: For sprains and strains. Wrapping any aches up and apply pressure.

•Small Scissors: To cut and size out gauze and cloths to dress wounds and cut tape and more.

•Tweezer: For splinters and dealing with some things that fingers are just too big for.

•Pedialyte: Great for rehydration, especially when unable to keep food or other liquids down well. Suitable for all ages.

Be sure you check your first-aid kit before leaving on a trip to ensure it has everything it needs. Sometimes an item gets used at home and doesn’t find its way back to the kit. Keep a list of required medications in case you find yourself without them for any reason.

Keeping in the habit of having a first-aid kit nearby, whether at home or anytime you leave the house, is an excellent way of being prepared. It may not always be needed, but you’ll be thankful its there when you do. The peace of mind knowing that you have just the right thing when your child runs up to with tears in their eyes is invaluable.

For injuries that require a little more care than a first-aid kit can provide, Quick Care Med Urgent Care is there. From sprains to cuts, from dehydration to nausea, Quick Care can help get back on your feet quickly. Drop by one of our 10 locations or click here to schedule a Telemedicine visit.

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Though, with what is quickly becoming the norm for this year, you might be wondering what adjustments need to happen to keep the coronavirus spread to a minimum? We will touch on a few safety concerns for this year’s 4th of July celebration. 

Fireworks Safety Tips

As exciting as fireworks can be, there is a risk of using them. Fireworks can cause burns and eye injuries in kids and adults. Lighting fireworks at home isn’t legal in many areas due to this, so if you want to use them, be sure to check with your local police department first.

Keep Things Fun – and Safe

• Kids should never handle any fireworks. Even sparklers, which thought of as safe, can reach temperatures up to 1,800°F. If you give your kids sparklers, make sure they keep them outside and away from their face, clothing, and hair

• Only purchase legal fireworks and store them in a cool, dry place. Most fireworks are heavily regulated and having proper labels with warnings. Even still, many illegal fireworks always find their way into homes and still account for injuries.

• Never build your own fireworks.

• Only use the fireworks outside in an area with space and keep a source of water nearby (bucket of water or hose)

• Steer clear of a fireworks path when lighting them, keeping in mind they can backfire and shoot off in the wrong direction.

• Never throw or point fireworks at someone.

There are many more rules to remember when setting off fireworks on your own. Click Here for a full list of safety regulations.

COVID-19 Reminders

We are still dealing with the coronavirus that has compromised our work and social lives. While things are beginning to open up cautiously, we want to remind you that we aren’t out of the weeds yet.

Maintain the regulations that have been coached into us over the past several months. Wear a face mask when out and around others, keep about 6 feet between yourself and others, wash your hands frequently, and remember that you can transmit the virus while asymptomatic.

Have a great, safe, and food-filled July 4th weekend. With proper precautions regarding both fireworks and COVID-19, you can make a memory-filled weekend with friends and family.

The post Tips to Stay Safe this 4th of July Weekend appeared first on Quick Med Care.

There’s never a moment of reprieve when your home is filled with allergens that trigger your asthma. Carpets, bedding, and even the air in your home can harbor asthma triggers.

Keep Bedding Clean

Like blankets, couches, mattresses, pillows, and other linens, soft surfaces can potentially harbor many, many dust mites. Dust mites irritate your lung cells that your body struggles to repair, causing shortness of breath and worsening other asthma symptoms.

Pet dander will also tend to stick to your soft surfaces in the home. If you have a pet in your home, whether dog, cat, or hamster, their dander and fur are added to your home. Without regular cleaning of the animal and your home, these allergens can become a major trigger for your asthma.

Change your bedding once a week, wash it in hot water, dry thoroughly before putting it back on your bed, and any other washable linens you may have in your house.

Some items that aren’t washable can be placed into a freezer bag and put into a freezer for 3 to 5 hours to kill dust mites.

Fragrances Can Be A Trigger

Fragrance sensitivity is another common symptom of asthma. Chemicals in manufactured scents, and even natural ones, can be irritating to your senses. Candles, air fresheners, lotions, cigarettes, and laundry detergents are common triggers.

Avoiding these triggers is the most effective way to manage the allergen, though that isn’t always possible. Communicating with your partner or coworkers about the items causing your issue can help others make changes where possible to aid with this distress.

Keep Mold Out of Your Home

Keeping mold out of your home seems like it should be pretty straightforward, but it is a common asthma trigger. Anywhere in your home where water can settle, or humidity can sit is at risk of developing some mold. Keeping a bathroom fan on or opening a window during or after showers can be the difference between having a mold haven or a safe place to bathe.

Other common areas to watch for mold are under sinks, basements, and where you wash your dishes. Keep areas clean and dry so that mold doesn’t have a space to grow on.

While not all asthma and allergy symptoms will be handled by keeping a clean home, it helps to keep your linens clean, moisture levels down, and artificial fragrances to a minimum.

If you are having problems with asthma or allergies, visit one of our neighborhood locations or click here to schedule a Telemedicine visit.

The post Are Allergens Triggering Your Asthma? appeared first on Quick Med Care.

STEP 1: Schedule a Screening Appointment

Option A — Call our COVID-19 Hotline: (844) 797-8425, Option 0 (Monday-Friday 9am to 4pm) to set up an initial screening visit at one of our locations. Click here to see addresses and contact information for our 11 locations across central Florida.  

OR

Option B — If you prefer to have your initial screening visit via Telemedicine, click here to schedule a date and time for an appointment. Telemedicine is covered 100% by most insurances for COVID-19 related visits and as low as $49 for self pay.

STEP 2: Two COVID-19 Coronavirus Testing Options

Option A — If you are experiencing symptoms, you will be screened for COVID-19 using an FDA-approved lab test. 

Option B — If you are not currently experiencing symptoms, you will be screened using the FDA-approved antibody lab test. Results will show past infection of COVID-19 or current infection, even if no symptoms are being experienced. 

Following your Telemedicine or In-Office visit, you will be directed to either our Crystal River or Silver Springs location for FDA-approved COVID-19 lab test or FDA-approved COVID-19 antibody test.

Additional Testing Information

– Lab tests results will be available in approximately 3 business days from receipt of your sample.

– Hours for COVID-19 testing at our Crystal River and Silver Springs locations: Monday to Friday, 9 am to 4 pm.

– Once we receive your COVID-19 test results from the lab, one of our representatives will call you to inform you of your status.

Stay Germ-Free!

As the old adage goes, an ounce of prevention is worth a pound of cure when it comes to COVID-19. Remember to remain vigilant when taking steps to prevent exposure to the Coronavirus by thorough handwashing, social distancing, wearing a face covering and eye protection.

Remember, it’s still possible to spread the virus if you’re asymptomatic (not showing symptoms). Stay safe, and please feel free to give us a call with any questions or concerns.

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