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With the New Year just around the corner, you may be gearing up for a celebration to ring in 2023. Are you planning on wearing high heels? Beauty doesn’t have to be painful! You can feel confident in your outfit without causing damage to your feet. Here’s how:

How Heels Wreak Havoc

Love wearing high heels? Most women do! While the shoes are fashionable, trendy and a common outfit pairing, they can lead to chronic pain and many other foot ailments. 

Dr. James Townson Jr., a podiatrist at Coryell Health, has seen a fair share of health issues associated with heels.

“I have treated numerous patients who had to wear high heels every day for work, and now suffer from chronic foot pain in the balls of their feet, as well as their back, ankles, and more,” he said. “Heels can cause multiple problems to your feet and body due to significant pressure placed on the balls of the feet, the calf muscles tightening over time, and squeezing of the toes and forefoot together. All of this consequentially impacts your feet.”
-Dr. James Townson Jr.

Because your feet are meant to walk heel to toe, high heels have the potential to cause pain in your feet, hips and back. The shoes prevent your feet from their usual patterns of movement, which are designed to perfectly disperse your weight as you stand and walk. Heels disproportionately place weight on the front of your feet, putting unnecessary pressure on the joints in the rest of your body, including your hips and back as your center of gravity shifts forward. Heels can also cause ingrown toenails, which are painful and may require treatment from a physician. For regular heel-wearers, in extreme cases, heels may even lead to stress fractures!

Protect Your Feet

Don’t fret: There are ways to minimize damage to your feet when you wear heels! 

• Choose shorter heels, or heels with platform soles that reduce the angle of the shoe. This takes the pressure off the rest of your body.
• Reduce the time you’re in heels by as much as possible. If wearing heels out of the house to an event or function, consider bringing other shoes to wear while traveling to and from the venue. 
• Consider wearing wedges with more supportive heels and wider toe boxes.
• Ensure your heels properly fit and are the correct size. Your shoes should be snug, not tight, and your feet should stay upright without shifting around.
• When possible, wear flats instead. Flats can be a professional alternative to heels that minimize pain and damage to your body.

Beauty doesn’t always have to equal pain. When you choose the right heels, or save the shoes for special occasions only, you’re protecting your entire body from aches and pains. 

Are you experiencing foot pain? Get back on your feet with the help of Coryell Health’s podiatry services led by James Townson Jr., DPM. Specializing in diabetic foot care, wound care and trauma, our center produces individual treatment plans based on your lifestyle needs. Call today to learn more at (254) 865-2166.

Are you tired of home upkeep? Not only can homeownership be a drain on your finances, but it takes hours of time and attention that you could be spending on the things you love with the people you love. If you’re ready to focus on what matters, it may be time to consider downsizing.

Why Downsize?

Lower Cost

You won’t just be saving on rent or mortgage payments but on upkeep costs as well. Consider the price of home repairs, maintenance issues and insurance. Downsizing allows you to avoid the overhead costs of homeowner’s insurance and removes the burden of home repairs. Plus, you won’t be dealing with constant yard work.

These necessities alone add up quickly and that doesn’t even take into consideration things like

housekeeping, laundry, restaurants, entertainment, unexpected expenses and going on vacation. Even if staying at home sounds like it will be less expensive, it’s worth your time to consider the actual cost.

“The cost to own and maintain the person’s home–as well as the cost of potential 24/7 in-home care–may be a significant financial burden, making a senior residential community or nursing home more affordable,” Susie Keeney, Coryell Health Director of Assisted and Independent Living at The Oaks, explains. “Many of our residents found it to be more advantageous to move into one of our residential communities here at Coryell, where they receive around-the-clock care, engaging activities with friends and chef-prepared meals without the responsibilities of home maintenance.”

Convenience 

You may want to move closer to family, and now’s the perfect time to choose a smaller apartment. Choosing to relocate due to the convenience of proximity to family not only saves money but time, as you no longer need to spend hours in transit to see them. If you do have the travel bug, it’s easier to travel more when you live in a smaller apartment. You won’t be bound by upkeep that may keep you home. 

If you’re tired of constant cleaning, take heart! Apartments and studios are far more convenient to clean, and if you’re paying money to have your current home cleaned, you’ll save money here, too, as regular cleaning on your own is far more attainable in a studio or apartment.

Coryell’s Independent Living at the Oaks

What does Coryell’s Independent Living at the Oaks have that’s so great? First, our apartments and studios are easier to navigate. You can avoid going up and down stairs, safely traveling from room to room without fear, even as you continue to age. You’ll live in close proximity to those who are also retired, around the same age and often have many similar interests. Constant activities fill the calendar, so when you’re not traveling or visiting family, you’ll have plenty to do. Plus, our apartments share the same roof as our hospital, so immediate medical care is always available if necessary!

Are You Ready to Downsize?

Ask yourself these questions to see if it may be time to relocate.

• Is home upkeep taking time from family and your hobbies?
• Is your yard getting difficult to maintain?
• Is it becoming costly to remain in your home?
• Do you have too many things in your home to manage?
• Do you have unused bedrooms?

If you answered yes to some or all of these questions, it might be time to look into downsizing. What’s most important to you in your life? 

“When we ask people what’s important to them, they say their hobbies, family and safety,” Susie Keeney said. “They never say ‘my extra bedrooms.’”

Make Downsizing Work For You

If you’re avoiding downsizing because you have too many things to fit into a smaller home, you can get creative and make an apartment or studio work for you.

1. Spend time analyzing the things you have now. If you haven’t used something in the last year, donate it.
2. Set things of sentimental value aside to give to loved ones.
3. Purchase furniture items that double as storage, like a coffee table that opens to store photo albums and blankets.
4. Purchase plastic drawer sets to go in closets or under the bed for even more storage options.

If you’re ready for a life enjoying the things you love most, it’s time to consider downsizing. Independent Living at the Oaks has everything you need, from countless community events and activities to chef-prepared meals, so you can devote your time to what matters to you. Learn more about Independent Living at the Oaks on our website.

The holidays usher in a spirit of excitement and joy, but it’s not all time off, family traditions and cozy meals around the dining room table. An uptick in depression and anxiety is common in the winter, especially around the holidays when stress and family disappointments can lend themselves to mental strain. Millions of Americans say they suffer from this seasonal depression. Do you? 

Seasonal Affective Disorder

SAD, or seasonal affective disorder, is a depression associated with changes in seasons and most commonly occurs in the fall and winter. Symptoms of SAD include:

• Feeling sad or “down”
• Having low energy and experiencing exhaustion often
• Losing interest in your hobbies
• Weight gain

SAD is familiar to many in the US—10 million Americans suffer from this mental disorder. If you’re one of them, you don’t have to continue to suffer in silence. There are ways to find normalcy and experience the joy of the holidays again. Check out our list of five ways to manage your depression this holiday season. 

Acknowledge Your Feelings

It may be hard around the holidays to be surrounded by spirit and joy when you don’t feel the same way. Remember that you can’t force yourself to feel “happy.” Instead, recognize your emotions and try to be open with family and friends. 

Join a Support Group 

Studies have found that joining a support group, where other members are experiencing similar or the same mental illnesses, can help alleviate feelings of sadness and other symptoms. Especially around the holidays, it’s recommended to surround yourself with a community that can empathize with you and support you.

Outdoor Exercise Can Make You Feel Good!

Though it may be cold, experts recommend bundling up and heading outside as a natural way to fight depression. Regular exposure to nature has calming effects that can benefit someone experiencing anxiety or depression. Even if you can’t get outside, do an at-home workout. Exercise is a highly effective method for treating depression and at-home workouts provide flexibility that’s useful in planning around your holiday calendar. 

Set Attainable Goals

Depression and anxiety can be crippling, leaving one overwhelmed by their to-do list. Instead of thinking “I’m going to buy gifts for everyone in my family today,” try narrowing down your goals and shopping for just one person. When you’ve accomplished one small thing, it’s easier to tackle the rest of your to-do list without becoming overwhelmed.

Seek Professional Help

Speak to a therapist this holiday season about your experiences with mental health issues. According to the American Psychological Association, 75% of people who see a therapist report experiencing a lessening of symptoms. Speaking with a professional can provide you with appropriate coping mechanisms, medication or just a consistent outlet to express how you feel. 

At Coryell Health, we care about your health, whether that’s your physical or mental health. If you’re experiencing depression, talk to your primary care provider today about treatment options that are right for you.

Traditionally an activity limited to pen and paper, the expansion of consumer technology has enabled health journaling to go digital. Apps and online tracking exercises can be accessed 24/7 from your smartphone. Whether using apps or not, accurate monitoring of your day-to-day life as it relates to your body provides detailed information which allows you and your primary care provider greater insight into your overall health.

Why Track Your Health?

Tracking your health can help you make smarter choices about your body while allowing you to improve your quality of life. Through day-to-day observation, you’re given more insight into your habits. You may begin to choose to eat healthier, drink more water and prioritize exercise after an in-depth review of your regular routines. These records can help you make the most of your doctor’s visits—be ready to ask your doctor questions based on your symptoms and the patterns you’re noticing while tracking. Share any information of note with them, such as a rise in your blood pressure, that you’ve noticed over time.

What Health Data Is Useful?

Health tracking enables you and your primary care provider to see trends in symptoms and

behaviors for individual wellness metrics like:

• Weight, temperature, blood pressure and blood sugar levels
• Sleep quality and quantity
• Medication intake
• Food and beverage consumption
• Exercise and activity level

Advancements in technology have made it easier than ever to track these metrics through

apps, but if you prefer, you can simply use a pen and spiral notebook to record your health.

Manually Monitoring Your Health

If you’re not a fan of using apps, you can still effectively track your health using just a pen and paper. Consider purchasing a daily wellness journal and logging your information, like sleep patterns and calorie intake, on paper. If you have a smartphone or watch, utilize the built-in reminders or calendar to set alerts to take your medication, drink water or set a bedtime prompt. If you don’t want to use a journal, you can also document information in the notes section of your phone.

Monitor Using Apps

If you’re looking for more guidance while tracking your information, consider using an app on your smartphone. Apps have the potential to make health journaling less complicated, prompting you to input information or reminding you to complete certain actions. These popular apps might make your experience more manageable.

Waterlogged

Did you know that dehydration can lead to heat exhaustion, urinary and kidney issues, seizures and more? If you struggle to remember to pick up your water cup and take a sip, you’re not alone. Nearly 30% of older adults experience dehydration. Waterlogged is an app that provides users with information on water intake and helps track how many ounces they’re drinking so they can stay hydrated. Knowing you’re consistently dehydrated or how much water you drink may help your doctor when diagnosing you the next time you visit the office. 

Clue 

This menstrual cycle tracker app provides female users with the opportunity to track and predict their periods. Cycle helps monitor information to relay to your primary care provider when discussing fertility matters and monitoring hormone changes. Clue may even pick up on irregularities your doctor should know about.

SleepScore

Lack of sleep is harmful—studies show it might lead to a less effective immune system, increased depression and anxiety, impaired memory and more. SleepScore helps users track shut-eye and determines how many restful hours of sleep they’ve gotten each night.

Apple Health

If you have an Apple Watch, monitoring your heart rate and exercise time is simple. The Apple Health app allows you to monitor your heart rate and detects any abnormalities to report to your doctor. You can also customize the app and add in your blood sugar readings and track your menstrual cycle.

Whichever method you choose, stay consistent and make sure you’re reporting your findings to your primary care provider. Explore our website to find other helpful articles relating to your health. 

https://coryellhealth.org/about-us/news-events/.

Coryell Health was proud to provide our Mills County Clinic team a Thanksgiving feast on National Rural Health Day. The National Organization of State Offices of Rural Health sets aside the third Thursday of every November to celebrate National Rural Health Day. “We are appreciative of all our clinic locations because through them we increase local access to medical care and allow patients to focus on ‘getting better’ rather than ‘waiting to get an appointment,’ ” says Diedra Wuenschel, Coryell Health Clinic Medical Director and Coryell County Health Authority. “Through connectivity and collaboration, we believe our rural healthcare system is large enough to serve local community health needs, but we are also small enough to care.”

Nearly one in 10 Americans are living with diabetes. Are you one of them? If diabetes is controlling your life, it may be time to consider bariatric surgery to reduce your symptoms and establish long-term health. 

Bariatric & Metabolic Surgery

Bariatrics surgery can be helpful when treating diabetes because it helps the body process sugar in the bloodstream. For those with the disease, their bodies reject or react poorly to insulin, which is the key factor in the processing of blood sugar. This blood sugar build-up can lead to major health conditions like heart disease and kidney disease. This form of diabetes, type 2, is often linked to obesity.

Bariatric surgery helps to manage weight and reduce the amount of food one consumes by decreasing the size of the stomach. Patients can see up to 80% loss in excess weight in the two years following surgery. The procedure permits individuals more control in dealing with weight gain, even allowing for an immediate reduction in blood sugar, which helps manage symptoms of diabetes.

Treating Diabetes

Depending on one’s symptoms, there are different recommended ways to treat diabetes as encouraged by one’s doctor. While monitoring blood sugar and taking prescribed drugs is vital, regular exercise, eating healthy and losing weight are also imperative. For many, it’s difficult to manage weight and healthy eating habits on their own. That’s when some doctors might suggest consulting a bariatric surgeon.

Coryell’s Bariatric Surgery Center

At Coryell, bariatric surgery is paired with expert nutrition advice and behavioral health counseling to maximize results and long-term success. Directed by David Gochnour, MD,  general and bariatric surgeon, patients receive guided counsel and are treated with expert hands. Both gastric bypass and sleeve gastrectomy surgeries are available at Coryell. 

Diabetes doesn’t have to rule your life. You can take back your health and manage your symptoms with the right medication and lifestyle adjustments or choose to consider bariatric surgery. Consult your doctor for more information or visit our website.

COPD is the fourth leading cause of death in the U.S, and 16 million Americans are diagnosed with the disease today. This life-altering illness can change the way you live drastically, preventing you from traveling, visiting family, exercising and even completing day-to-day errands. But there is hope! If you have COPD, it is possible to manage your symptoms so you can live a normal life and get back to the things, and people, you love.

What is COPD? 

Chronic obstructive pulmonary disease, or COPD, is a group of diseases including ​​emphysema and chronic bronchitis, that constricts airflow, causing excess air to become trapped in the lungs. COPD damages your lungs and makes it difficult to breathe normally. It’s also progressive, meaning it worsens with time.

Managing Your Symptoms Starts Today

Don’t put life on pause after your COPD diagnosis. Lower your chances of complications related to COPD by managing your symptoms. Here are a few ways to take back control:

Quit Smoking

Smoking is the primary cause of COPD and can dramatically worsen symptoms. When you quit smoking, you can stop the progression of the disease and immediately improve your chances of managing your symptoms. 

Avoid Allergens and Air Pollutants

It’s vital to monitor the quality of the air you breathe. Especially with the changing seasons, pollutants and allergens in the air can cause difficulty breathing, so keep track of your city’s air quality and try to stay inside on days when the quality is poor. Consider purchasing a humidifier. When allergy season approaches, work with your doctor to get the right medications or inhalers to manage your allergies to maintain your COPD symptoms.

Physical Activity

Exercise helps the body use oxygen more productively, giving your lungs a better chance at breathing regularly. Studies have shown that a moderate amount of exercise, usually 20 to 30 minutes a day several times a week, can help improve how the body uses oxygen. Exercise increases energy levels, reduces anxiety and stress, improves sleep and reduces shortness of breath. If you suffer from COPD, you should always talk to your doctor first before beginning an exercise regimen.

Pulmonary Rehabilitation can be a great way to stay active and learn how to exercise with COPD. This program consists of education and exercise classes that teach patients about their lungs and disease and instruct participants on how to manage shortness of breath. The classes take place in a group setting, giving students the chance to meet others with COPD while both giving and receiving support.

Food & COPD

Experts recommend sticking to foods that produce less carbon dioxide, such as protein and healthy fats. Protein-rich foods, like milk, eggs, cheese, fish and nuts are recommended in two meals per day. COPD patients also should avoid simple carbohydrates, such as sugar and soft drinks, and foods high in salt. 

Diet and exercise are great ways to lessen COPD symptoms and maintain a healthy weight. With COPD, there are risks associated with being either under or overweight. People who are overweight may already have a harder time breathing, even without lung damage from COPD. Underweight people are more susceptible to infections, including infections of the lungs. 

Keep a Journal of Your Symptoms

Monitoring your symptoms in a journal will allow you to track when your symptoms worsen and can help you pinpoint why. With a firmer understanding of why your symptoms worsen, you can avoid those specific triggers and live a life with fewer disruptions. Journaling is also a great way to track any symptoms day-to-day, providing your doctor with evidence-based information on how you are doing or what changes need to be made to your treatment. 

Join a Support Group

Patients diagnosed with COPD and their caregivers often have feelings of loneliness and isolation. Talking openly and honestly about feelings and experiences with others going through similar challenges helps reduce depression, anxiety and fatigue. Group members are able to offer support, encouragement and tips to the other group members, and receive the same in return. Consider joining the American Lung Association’s Better Breathers Network. Even if you don’t have access to a club meeting near you, you will get direct access to education, support and connection to others also living with chronic lung disease. You can also connect with an expert online or over the phone by contacting the Lung HelpLine at 1-800-LUNGUSA.COM

Consult a Physician

If you or a loved one is suffering from COPD, you don’t have to do it alone. Talk to your doctor about Coryell’s pulmonary rehabilitation program, designed to help you meet your goals so you can get out there and live your life to the fullest extent possible! Our rehabilitation team includes doctors, nurses, physical therapists, respiratory therapists and exercise specialists. Together, these health professionals create exercise and education tailored to meet your specific needs. Our pulmonary rehab program will empower you to not only live with, but control your disease because life is meant to be lived—on purpose and with purpose. Learn more: https://coryellhealth.org/pulmonary-rehab.

Join a Support Group

Team Coryell Health staff, family and friends represented Coryell during the annual Big Sting high school pregame ceremony.  The Big Sting is an effort to provide immediate support for practical needs to members of the Gatesville community who are currently battling cancer.

Each year during a selected game, Gatesville athletes wear jerseys to honor those in our community who have lost their lives to cancer or are currently battling cancer.This year, The Big Sting celebrated ten years of giving.

The jerseys are sponsored by families and local businesses.

Some women who have no family history of breast cancer might think they can skip their mammograms. However, 80% of women who are diagnosed with breast cancer have no family history at all, according to the American Cancer Society. Listing lack of family history is one of the more troubling reasons Dr. Kevin Dwyer, Coryell Health radiologist, says he hears from women regarding why they put off their yearly mammogram.

80 % of women who have breast cancer have no family history.

“Early detection is critical,” says Dwyer. “If you wait to have a mammogram until you have symptoms of breast cancer, such as a lump or discharge, at that point the cancer may be more advanced .” According to the American Cancer Society, early-stage breast cancer has a five-year survival rate of 99 percent. Later-stage cancer has a survival rates of 27 percent.

When Bonnie Latham was only 30 years old, she received a shocking diagnosis of Stage I, Triple Negative Breast Cancer. With only paternal history two generations removed, the young mom was not expecting this kind of life altering news. Due to a routine annual exam, her breast cancer was caught early and dealt with swiftly.

Bonnie shares her cancer story to, “Encourage other women, especially young women, to be more cognizant of their health. I want to stress the importance of early mammograms and maintaining your annual appointments because they can literally save your life. Cancer doesn’t discriminate and I want people to be proactive in their health instead of reactive.” 

 

“The fact is, women are getting diagnosed with breast cancer who have zero family history,” says Dywer. “Yes, there is a genetic component to breast cancer, but don’t think you’re out of the woods because you don’t have a family history. Women with close relatives who’ve been diagnosed with breast cancer do have a higher risk of developing the disease, but family history is just one contributing factor. Being born a female and aging are also significant risk factors.”

Dwyer adds, another big deterrent is the fear of finding something.

“Of course, there can be anxiety to overcome, but we try to have our women focus on the fact they are being proactive. We can catch things so early now with 3D mammography, if we do find something, you’re going to have more treatment options, and oftentimes less invasive treatment options the sooner you catch something versus letting it go and finding something at a more advanced stage,” he explains. “If you have a mass, it’s going to be there whether you get screened or not. But if we find it early, it can really make a world of difference when it comes to treatment.”

 

Patients who get their mammogram screening in October get a free t-shirt in recognition of

Breast Cancer Awareness Month!

Call Coryell Health to schedule your annual 3D Mammogram! These screenings are your best bet for detecting breast cancer as early as possible. Doctors recommend all women aged 40 and above schedule one visit yearly. To make your appointment today, call (254) 248-6238. Coryell’s waiting period is usually less than 48 hours.

 

 

So it’s time for your first-ever mammogram. Nervous? That’s perfectly natural. When you don’t know what to expect, anxiety can kick in. It’s not unusual to be nervous about getting a mammogram. In fact, fear is one of the most common reasons women put off the routine screening. The American College of Radiology and Society of Breast Imaging recommend that women of average risk start getting annual mammograms at age 40. Yet, a little over 66% of women in that age group report having done so in recent years, according to the Centers for Disease Control and Prevention.

There can be a plethora of reasons why you’re putting off your annual mammogram; maybe you’re worried it will be painful or awkward; maybe you’re worried about the potential cost; maybe you’re super busy and can’t find time; maybe you have no family history of breast cancer, or maybe you think you’re too young. Whatever your reasoning is, receiving your annual mammogram, even if you are of average risk, is an important prevention measure with the goal of catching any suspicious lumps or masses early.

PREPARING FOR YOUR MAMMOGRAM

• Try to avoid scheduling the week before and after your period
• If you have sensitive breasts, take Tylenol or Advil about an hour prior to your appointment
• Do not wear or be prepared to remove any jewelry
• You may want to wear an outfit in which you only have to remove your top versus wearing a dress or romper that would require you to fully undress. Regardless, the technologist will provide you with a gown.
• Bring your insurance information,
  • Most insurance pays in full for yearly preventative care
• If you are going to a new facility for your mammogram, please be sure to have your previous results sent over, placed on a CD or bring the previous location information with you to your appointment, so radiologist can compare the current exam to all of the prior studies. Sometimes the most important finding on your mammogram is a subtle change over time, which cannot be detected without the benefit of the comparison. You might also avoid unnecessary additional views or biopsies if a finding is seen now, but can be shown to be unchanged over a long period of time.
• Relax as much as you can!

“Anxiety about the exam is a big contributing factor to women avoiding the exam. People tend to tense up because they’re nervous and therefore it may be a bit difficult to get you in the appropriate position and that can be more painful. I like for patients to get in there and be relaxed,” says Miranda Davis, ARRT(R)(M), mammogram technologist. “I do my best to walk them through it so they know what’s happening step by step to help alleviate those nerves.”

Patients who get screened in October get a free t-shirt in recognition of

Breast Cancer Awareness Month!

 

These screenings are your best bet for detecting breast cancer as early as possible. Doctors recommend all women aged 40 and above schedule one visit yearly. To make your appointment today, call (254) 248-6238. Coryell’s waiting period is usually less than 48 hours and the exam takes less than 20 minutes.