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In celebration of Social Work month, Coryell Health recognized David Myers EdD, LCSW-S, Lindsey Lee LMSW, Sheila Roedler LBSW, and Andrea Johnson LMSW. The compassion, collaboration, and amount of heart that these individuals have is amazing! We are so thankful to have them as part of our Coryell Health team.

Are you feeling anxious, nervous or overwhelmed? We’ve all been there. A deadline at work, financial strains and fights with family or friends can all cause stress that can sometimes feel debilitating. There are several methods of stress management that doctors and mental health professionals recommend, and successful strategies differ from person to person. There’s one method that costs less than $10, can be carried in your purse or briefcase and is helpful for adults and children. Have you tried using a stress ball to reduce your nerves? 

What Is Stress

Stress is any type of change that “causes physical, emotional or psychological strain” on your body. This strain may manifest in a headache, muscle tension, fatigue, chest pain or sleep problems. You may notice your mood shifting as well—are you more irritable than usual, unmotivated or restless? These are all symptoms that may indicate you’re experiencing stress. 

You can’t avoid stress completely, but you can manage it more effectively to reduce uncomfortable symptoms, minimizing its impact on your daily life. Stress balls might be an option for you to help manage symptoms of minor stresses. 

What Are Stress Balls?

Stress balls are small toys filled with rubber, gel, foam or other objects meant to create a “squishy” texture that allows for the holder to squeeze, twist or manipulate the ball. Stress balls were created to give people an outlet for their anxiety, and studies show they can work. What makes them effective? Squeezing the toy gives your body the chance to release some of that pent-up pressure in a tangible way. Your muscles contract and release in your hand and arm, freeing some of the strain held throughout the rest of your body into the object in your hand, forcing you to relax. Stress balls can also distract your mind away from your stress, so you’re not focusing on the cause of your anxiety. 

How Should I Use Stress Balls?

There are several ways you can use your stress ball to manage your symptoms.

1. Place the stress ball on a hard, flat surface and roll the ball, curling your fingers into it as you rotate it across the surface. Squeeze the foam tightly for a few seconds before releasing it. Repeat as necessary.

2. Place the ball between your hands while your arms are extended vertically into the air, squeeze the ball for a few seconds, then relax. Repeat as necessary. 

3. Probably the most straightforward technique, grab the ball in your hand as you walk or sit at your desk and simply squeeze it tightly for several seconds. Repeat as needed.

Other Uses of Stress Balls

Stress balls aren’t just used to alleviate anxiety. For people suffering from arthritis, stress balls are an option to try and reduce inflammation in the hands and wrists. Moving your muscles and exercising are recommended to help reduce the pain associated with the condition. For patients undergoing physical therapy treatments, stress balls provide rehabilitation and exercises that can strengthen the muscles in their hands, wrists or arms. Stress balls can also be used by patients receiving cancer treatments to maintain muscle strength during chemotherapy.  

For less than a fast food meal, you can try out a stress ball yourself. If you’re still having trouble managing your stress levels, talk to your Coryell Health primary care provider about lifestyle changes you can make to boost your mood and reduce your day-to-day tension.

Introducing Dr. James Townson

At Coryell Health, we pride ourselves on our approach to healthcare. We practice big city medicine—using the latest technologies and practicing the best in medicine—while we also provide small town care that focuses on personalized medicine you won’t find at a clinic where you’re just another number. It’s doctors like James Townson Jr., DPM, who make that possible. Dr. Townson is Board Certified by the American Board of Foot and Ankle Surgery and has over 10 years of experience treating patients and working in healthcare. Dr. Townson is excited to bring his expertise to our clinic. Join us in welcoming Dr. Townson to the team!

Embrace a New You This New Year

More than 36% of American adults eat fast food in a day. While it may be the quick, convenient and sometimes the only option for easy meals, fast food is not usually a wise addition to your day-to-day diet. When you do eat at these chains, focus on less processed, healthier alternatives on the menu. This new year, embrace healthy eating and focus on maintaining smart eating habits when dining at fast-food restaurants. 

We’ve put together a list of some fast food favorites from our hometown to help you make better, smarter decisions when you’re on the run. It’s always important to know what your goals are, whether it’s cutting carbs, avoiding saturated fats or lowering your sodium intake. The recommendations below might not work for the diet you’re on, but think of this as a start to making healthier choices when you’re “driving thru.” Check out these helpful tips below, inspired by the original book series “Eat This, Not That” by David Zinczenko and Matt Goulding.

McDonald’s

Need to grab a quick bite? McDonald’s is often a go-to fast-food choice since it’s inexpensive and around every corner. If McDonald’s is the best option at the moment, there are several things on the menu that provide your body with much-needed nutrients and include fewer calories than other menu items. Consider ordering one of the following:

Fruit & Maple Oatmeal – A great option that’s completely customizable, this oatmeal is the perfect choice to start your day off right. Even if you don’t customize, this delicious breakfast is under 350 calories and contains 6 grams of protein!

A plain hamburger – Though it may not be the most exciting thing on the menu, a plain hamburger will keep you full. Plus, when you skip the fries, you’re skipping the added sodium, instead enjoying a meal that’s just 250 calories and contains 13 grams of protein. For a carb-reducing elimination for your burger, consider ditching the bun and enjoying just a patty, which saves 28 grams of carbs!

Sonic 

There’s a reason this fan-favorite food and beverage chain is so popular. With thousands of customizable drink choices and easy snack options, Sonic is a great after-school or work destination. Next time you’re pulling up to your favorite drive-in, consider ordering one of these healthier drink choices!

• Diet Limeade – This sugar-free drink is great for soda lovers looking to avoid caffeine, sugar and extra calories. If you want a boost in flavor, try the diet Cherry Limeade.
• Unsweet Iced Tea – If you’re craving an ice-cold drink without carbonation, try an unsweet ice tea!

Taco Bell

Good news for Taco Bell fans: everything on their menu is customizable, and you can swap out any cheese, sour cream, mayo-based sauces and guacamole for fresh pico de gallo simply by asking for your order to come “fresco style.” This will automatically reduce unnecessary fat consumption by up to 25%! Take the “Crunchy Taco Supreme,” usually 190 calories, but when ordered “fresco style”, you’ll save 50 calories.

Subway

Did you know that Subway is the most widely operated fast-food chain in the world with almost 40,000 locations? With wraps, sandwiches and salads, Subway remains a great option when looking to eat healthier when dining out. Here are a few ways to get the most out of your order:

• Ask for extra veggies on your sandwich, and avoid orders of double meat.
• Stick to generic condiments and avoid Subway’s pre-mixed dressings, which contain extra calories.
• Order your sandwich “scooped.” Save unnecessary carbs and calories when you order your sandwich with the extra bread scooped from the middle!
• Go “bunless” and order one of Subway’s salad options instead of a sub for a nutrient-filled meal that’s tasty and good for you.
• Use the chain’s nutrition and allergy guide to compare add-ons and substitutions that may make your meal healthier.

Chick-fil-A

There’s no doubt Chick-fil-A is one of the most popular fast-food chains, taking the nation by storm from 2000 to 2011, when it reached its level of current popularity. Fried chicken may not be your best bet at the restaurant—consider eating less chicken next time you visit. The local Chick-fil-A food truck in Gatesville gives diners the option to purchase salads. Chick-fil-A salads are full of nutrients and fresh ingredients, including nuts, fruit and grilled chicken. The Market Salad with no chicken is only 440 calories and includes mixed greens, apples and blueberries. 

Mexican Restaurants

If you’re craving Mexican, there are several ways to keep your meal low-fat and lower your calorie consumption. Stick to fajitas next time you’re at your favorite Mexican restaurant. Fajitas include grilled chicken, a healthy source of protein, and antioxidant-rich onions and peppers. Swap out the sour cream and cheese toppings on your tacos, burritos or bowls for guacamole, as avocados are loaded with healthy fats and vitamins. 

Next time you’re at your favorite fast-food restaurant, you now have the tools to make healthier choices to fuel your body. If you’re struggling with healthy eating and weight loss, it may be time to bring in the experts. Coryell Health has a range of surgical and non-surgical weight loss options. Our Ideal Protein Program is a physician-supervised weight loss program designed to get your eating back on track. If you still need support, we also offer surgical weight loss options led by Dr. David Gochnour, a board-certified general and bariatric surgeon. Contact your primary care provider today to see which one is right for you. Take back control of your life with the help of Coryell Health.

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.