You may be startled to notice that flu shots are now available at HealthCARE Express.  Already? It’s only September.

“We have already started to see flu cases this year,” said Dr. Tim Reynolds.  “This year all of our clinics are starting to offer flu shots in September rather than late October or November.  Flu shots only have effective rates of about three months, so we are encouraging patients to consider getting a flu shot now and then again in November to cover them throughout flu season.”

HealthCARE Express offers the flu vaccine during normal business hours and on Saturdays.  In Texarkana those hours are weekdays 8 a.m. to midnight and Saturdays 9 a.m. to 4 p.m.  I nLongview those hours are weekdays 8 a.m. to 8 p.m. and Saturdays 9 a.m. to 4 p.m. 

Throughout the entire flu season, the vaccines will be more plentiful this year than last, government officials say, and the federal government is advising local residents to take advantage of that fact.  Last month, the U.S. Centers for Disease Control announced  a revision to its recommendations for the annual vaccination. The recommendation was changed to include everyone more than six months of age.  The old recommendation was for individuals ages 18  to 49.

The flu, or influenza virus, is an infectious virus that is transmitted through the air by coughing and sneezing or by making contact with other contaminated objects. According to estimates released by the CDC on Thursday, the virus is believed to have caused 23,000 deaths a year from 1976-2007.  The  H1N1 flu pandemic is believed to have been linked to 8,870 – 18,883 deaths last year.

The new flu vaccines will include the A and B strains of seasonal flu along with H1N1 virus.

For more information on the flu vaccine, call 903-791-WELL (Texarkana) or 903-759-WELL (Longview).

How many New Year’s Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?

“December 31 over a drink is too late to set goals and make promises,” says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.

Fall, on the other hand, is a great time to start a fitness program because “‘you’re going to create good habits for the holiday season and the upcoming winter months,” says Price.

Chris Freytag, a fitness instructor and fitness expert with Prevention magazine, agrees.

“With the change of seasons comes a renewed time to rethink and restart,” she says. “‘What’s so special about January?”

Besides, says Freytag, a mother of three, moms with school-aged kids “think of September as the new year.”

Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year’s Eve party rolls around.

1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

“Walking, hiking and cycling are all awesome in the fall,” says Todd Durkin, MS, fitness coach and owner of Fitness Quest 10 in San Diego, Calif.

Discover park trails and take in some new scenery, whether you’re walking, biking, or in-line skating, he suggests.

In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.

“It’s a great time to do beach activities because it’s so much less crowded,” says Price.

If you’re near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.

And remember, it doesn’t have to seem like exercise to be a great workout.

“Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it’s great calorie-burning,” says Freytag.

2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.

Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.

And with the kids in school, parents have more time to check out those classes, Freytag says.

Fall is the perfect time to gain new physical skills, Price says, because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you’ll have mastered the skill — and you’ll burn more calories doing it, just in time for swimsuit season.

3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows, says Freytag. “If you’re going to sit down and watch hours of TV, get moving,” she suggests. “Make a date with exercise and TV.”

While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.

4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:

• If you’re spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, “why not walk around the outside of the field while they practice?”, suggests Price. “Or (if you feel comfortable) warm up and cool down with the kids.”
• Or try “walking meetings,” like those Price and his colleagues at Biomechanics often hold. ‘”We go for a walk, we brainstorm, and we figure out who’s going to take what responsibilities,” says Price. “‘Things get achieved much more quickly,” he says, and everyone feels better for doing it.
• You can even get moving while you get motivated — for fitness or other life goals. ‘”Get some inspirational music or find a motivational talk and download it to your iPod,” suggests Durkin. Walk while you listen for 30 minutes.

5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit, says Durkin. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, he says, so you can feel good physically, mentally, emotionally, and spiritually.

6. Remember the 30-day rule. “‘It takes about four weeks for the body to adapt to lifestyle changes,” says Price. That’s why people who give up on their fitness programs tend to do so within the first 30 days.

So, when the alarm goes off in the morning and it’s darker and colder, don’t roll over and hit the snooze button.

“Try to stick with a program for a month,” Price says. “After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.”

7. Strive for the 3 Cs. Freytag calls commitment, convenience, and consistency “the three Cs”, and says having all three will lead to a successful fitness program.

First, exercise takes commitment. When a client complains to Freytag about a lack of time, she responds: “Tell me something I haven’t heard before. We’re all busy; that’s just part of our lives.

“You have to start planning exercise, just like you do everything else,” like meetings, dinners, and getting kids to lessons and practice, she says. “Put in on the calendar, because later always turns into never.”

Convenience means choosing a gym that’s close by, or an activity you can do at home, or a time when you’re not likely to be interrupted.

Finally, there’s consistency. “I’d rather see a brand-new client work out for 10 minutes a day rather than one hour every month,” Freytag says

8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.

“Just because it’s 6 p.m. (or a.m.) and dark doesn’t mean you can’t work out,” says Durkin. If walking or running outdoors, he says, “wear a reflective vest and carry a flashlight.”

When cycling, affix a light to your helmet or bike.

If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.

9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.

These days, there’s no lack of great weather gear. Freytag and Price recommend clothing with wicking, often called “DriFit.”‘ This fabric wicks moisture away from your skin so you’re not exercising with wet fabric hanging on you.

Freytag suggests three layers: “The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you’re not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather).”

“And don’t forget the sunglasses,” she warns. UV protection is important year round. Fall sun can be blinding at certain times of the day.

10. Find your motivation. “People are motivated by different things,” says Durkin. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event, says Durkin.

But goals aren’t enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you’ll enjoy doing and will be likely to keep up, whether it’s walking or hiking with a friend, working with a trainer, or taking part in a “boot camp” class.

Creating a challenge for yourself will motivate you, as will encouragement and accountability, he adds. “You want to know when you’re doing a good job, and when you’re not,” says Durkin.

Remember too, that anything worth having takes work.

“Tell me something you can do three times a week for 10 minutes and be great at? It doesn’t exist,” he says. “If it was easy to be great, everybody would be great.”
Taken from: http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness

“In preparing for their child’s return to school, parents should review their child’s health status, just as they check their clothes and school supplies. To succeed in school, children need to be healthy, alert and able to see properly,” said Robert Adler, MD, vice chair of the Department of Pediatrics and director of Medical Education at Childrens Hospital Los Angeles.

Childrens Hospital Los Angeles Top 10 Back to School Health Tips

1. Check with your doctor to confirm that your child has received the recommended vaccinations.

“This year, the single most important health issue for younger children is to make sure they receive their recommended vaccinations,” said Jill Hoffman, MD, a pediatric infectious disease specialist at Childrens Hospital Los Angeles.

Dr. Hoffman warns that California is in the middle of the worst outbreak of pertussis, better known as whooping cough, in more than 50 years. Through Aug. 17, the state has recorded 3,076 confirmed or suspect cases of pertussis, a seven-fold increase from one year ago. The figures could grow this fall as children return to school and are exposed to other students.

“It’s particularly important that all eligible members of the household receive the pertussis vaccine in order to create a ‘wall of immunity’ around the family,” said Dr. Hoffman. “Pertussis can be a particularly serious infection for young infants, leading to hospitalization and occasionally death. Children can begin to receive pertussis vaccine, in the form of DTaP, at age 2 months.”

Because immunity can fade over time, Dr. Hoffman said children over age 7 years, adolescents and adults should be re-vaccinated against pertussis to keep their immunity strong. Both these vaccines also protect against tetanus and diphtheria.

“In addition, everyone over 6 months of age should receive a yearly influenza vaccine,” said Dr. Hoffman. “As we saw last year, influenza can be severe and unpredictable. This year’s vaccine will contain protection against Influenza A H1N1 (pandemic strain), H3N2 and Influenza B. Children age 9 years and younger, who have never received influenza vaccine before will need two doses, four weeks apart, for full protection.”

In addition, be sure children are vaccinated for common infectious diseases such as chicken pox and measles. To see a list of recommended vaccinations for different age groups, the American Academy of Pediatricians (AAP) offers parents an online immunization chart.

2. Get a complete eye exam before your child starts school.

According to Mark Borchert, MD, a pediatric ophthalmologist and the director of The Vision Center at Childrens Hospital Los Angeles, 80 percent of the learning a child does occurs through his eyes and approximately one in four school-age children have some type of vision impairment. School eye exams, while valuable, are necessarily brief and may miss many treatable problems.

“Every child should have a complete eye exam by age three,” said Dr. Borchert. “Some serious eye diseases such as Amblyopia (lazy eye) or strabismus (crossed eyes) are correctable with eye patches or surgery if caught early. Once a child is seven or eight years old, the opportunity to correct the problem may be lost, resulting in permanent vision problems.”

3. Be sure your child wears a properly fitted bicycle helmet.

Last year, 93 bicyclists under age 15 were killed and 12,500 sent to emergency rooms, according to the National Highway Traffic Safety Administration. Head injuries accounted for 63 percent of all bicycle fatalities.

“California state law requires that all children under 18 wear a helmet when they are riding a bicycle, scooter or skateboard. If a child has an accident, a helmet can prevent a serious brain injury,” said Jeffrey Upperman, MD, medical director for the Pediatric Trauma Center at Childrens Hospital Los Angeles.

According to the Bicycle Helmet Safety Institute (BHSI), all helmets sold in the U.S. must meet test requirements from the Consumer Product Safety Administration. Size is a key factor, since children grow rapidly. The helmet should be comfortable, but fit snugly. The BHSI advises that in terms of safety, there is no difference between a $20 helmet and a $120 one.

4. Snacks: plan them, don’t ban them.

A recent study of 700,000 children published in the March 2010 edition of the Journal of Pediatrics, found that 37 percent were overweight and 19.4 percent were obese.

“Childhood obesity is a major health issue. Being overweight may impact a child’s self-esteem, school performance, and physical health. Over time, obesity increases the risk of many diseases, including heart disease, stroke, arthritis, diabetes and cancer,” said pediatric endocrinologist Steven Mittelman, MD, of Childrens Hospital Los Angeles.

By shopping carefully, parents can get their children started in healthy eating habits. Snacking itself is not necessarily bad; young children actually need snacks. Their stomachs are small, so they often can’t get all the nutrients they need in a day through regular meals alone.

Avoid soda drinks and salty, high-calorie prepackaged snack foods. Provide milk or juice and servings of fruit or vegetables instead. Each 12-ounce soft drink can contain approximately 10 teaspoons of sugar. Drinking just one can of soda a day increases a child’s risk of obesity by 60 percent, according to the AAP.

5. Get started early with a school bedtime schedule.

During the summer, many children fall into a vacation rhythm, staying up late and sleeping in. Sleep specialists recommend that parents start gradually imposing an earlier bedtime several weeks before school begins.

“While there is a lot of variation between individuals, children need more sleep than adults,” said pediatrician Michelle A. Thompson, MD, of Childrens Hospital Los Angeles. “Recent studies indicate children ages 6 through 9 should get 10-11 hours of sleep a night. If your child is not getting enough sleep, he may fall asleep in the car or seem grouchy and tired during the day.”

Dr. Thompson said some children will need help establishing bedtime rituals that make them comfortable and drowsy. Parents need to set a regular bedtime and keep it to build consistency in the child’s daily routine.

6. Watch out for back pain caused by backpacks.

Parents need to keep an eye out to be sure children are not having back pain as a result of carrying a backpack to school.

“While there is no clear evidence that heavy backpacks lead to permanent damage, they are associated with back pain in children,” said David L. Skaggs, MD, chief of the Division of Orthopaedic Surgery at Childrens Hospital Los Angeles. “Poor conditioning may contribute to back pain, so parents are encouraged to get their children to do core strengthening exercises to build muscle strength.”

In addition, parents should look for packs with individual compartments and put heaviest items closest to the body. Sharp objects like pencils should be in smaller pockets on the outside. School back packs should have two shoulder straps and your child should use both.

7. Car safety remains a top priority.

September brings an increase in car trips to school, lessons and sports practices. Despite airbags, motor vehicle accidents remain a leading cause of death for children.

“Many of the patients we see in our Emergency Department who were injured in traffic accidents were not wearing seat belts,” said Alan L. Nager, MD, director of the Division of Emergency and Transport Medicine at Childrens Hospital Los Angeles. “All passengers should wear a seat belt or an age-appropriate car safety seat or booster seat.”

Safety experts recommend that all children under age 13 should ride in the rear seat. If you must drive more children than can fit in the rear seat (e.g. a carpool), move the front passenger seat back as far as possible and have the child ride in a booster seat if the seat belts don’t fit properly without it.

Childrens Hospital Los Angeles offers a Child Passenger Safety Class and Child Safety Seat Fitting & Inspections with a Certified Child Passenger Safety Technician. For more information, visit the website at www.CHLA.org to schedule an appointment.

8. Have a family plan for sick days.

“Never send your child to school with a fever,” said pediatrician Yvonne Gutierrez, MD, of Childrens Hospital Los Angeles. “Even if your child says he feels OK, running a fever is an indicator that their immune system is trying to fight off something. When a child is running a fever, he is at his most contagious and this puts children and adults around him at risk. If at all possible, make arrangements for your child to stay home with caregiver.”

Dr. Gutierrez recommends keeping your child home until the fever has been gone for 24 hours without medication. Colds can be contagious for at least 48 hours. If you’re unsure about the best way to treat your child’s cold or flu, ask your doctor, school nurse or other healthcare provider.

9. Fight germs with hand washing and home cleanliness.

“Regular hand washing is one of the single best ways to fight infection,” said infectious disease specialist Lawrence Ross, MD, who serves as Infection Control Officer at Childrens Hospital Los Angeles. “Younger children should be instructed in the importance of proper hand washing before eating and after using the restroom. For situations where hand washing is not possible, consider supplying your child with packets of hand sanitizing gel.”

Germs and viruses can hitch a ride back home from school, so regular cleaning of kitchen and bathroom counters is a good idea, said Dr. Ross. Basic washing of frequently used hard surfaces with cleanser or soap will go a long way towards lowering the germ count.

10. Talk with your child to understand their emotions.

A parent’s responsibility goes beyond supplying food, clothing and entertainment. Parents are also responsible for their child’s emotional and social growth.

According to child and adolescent psychiatrist Julienne Jacobson, MD, of Childrens Hospital Los Angeles, it is important for parents to consistently talk to their children, to know their personalities and be alert to any changes in behavior.

“To maintain a strong connection engage with your kids consistently,” said Dr. Jacobson. “Make a point to spend time with them daily and talk about their activities and interests. Listen to what they say. Let them know you are interested in what they think and how they feel. Let them know they can always feel comfortable talking to you.”

It’s important to be aware of what is appropriate behavior for your child’s age group. Good sources for this information are teachers and other parents. Remember you can ask teachers or school counselors for help or input if you have questions or are concerned about changes in your child’s behavior.

Taken From: http://www.businesswire.com/news/home/20100823006382/en