Outdoor activities, vacations, and beach trips are all staples of summertime fun. After all, who doesn’t love soaking up the sun and enjoying some warm weather?
However, the summer often also brings soaring temperatures and intense summer heat waves. Many people struggle to stay cool in these conditions and may even be at risk for heat-related illnesses such as heat stroke or heat exhaustion.
According to the Centers for Disease Control and Prevention (CDC), extreme heat causes more than 600 deaths yearly in the United States alone. In addition, heat-related illnesses can also lead to hospitalization and other medical emergencies.
In this blog post, we will discuss some helpful tips and advice for staying cool during the hot summer months and avoiding heat-related illnesses.
Tip 1: Stay Hydrated
It’s easy to become dehydrated in high temperatures, especially when engaging in outdoor activities or exercising.
Make sure to drink plenty of water and avoid sugary drinks, which can cause dehydration. Keep a refillable water bottle with you whenever you go outside and sip on it frequently. Aim for at least 8 cups of water daily, even more, if you spend lots of time outdoors.
Tip 2: Wear Appropriate Clothing
Light-colored clothing is highly recommended during hot weather because light colors are more reflective than dark colors, which means they reflect more of the sun’s rays rather than absorbing them. In contrast, dark-colored clothing absorbs more sunlight, trapping more heat close to your body, increasing your discomfort and body temperature.
Wear loose-fitting clothes and pair them with a hat and sunglasses to protect your head and eyes from the sun’s rays. If you plan to spend time in the water, wear appropriate swimwear to keep you cool and comfortable. Also, apply sunscreen 30 minutes before heading out to protect your skin from sunburn.
Tip 3: Avoid Strenuous Activity during Peak Heat Hours
The hottest part of the day is typically between 10 AM and 4 PM, so it’s best to schedule your activities accordingly. If you must be outdoors, try to schedule your activities for early morning or evening when temperatures are cooler. Also, take frequent breaks in shaded areas and listen to your body’s signals. Feeling lightheaded, dizzy, or nauseous are all signs that you may be experiencing heat exhaustion and need to cool down and rest.
Additionally, pay attention to any heat advisories or warnings in your area and plan accordingly. It’s always a good idea to err on the side of caution and avoid overexerting yourself in extreme heat.
Tip 4: Use Cooling Techniques
You can use several simple tricks to help cool down your body in hot weather. Placing an ice pack or cold cloth on your neck, wrists, and ankles can quickly lower your core temperature. Taking a cool shower or bath, placing a damp towel on your forehead, and drinking chilled water can relieve the heat.
You can also use a portable fan or misting bottle to create a breeze and cool down your skin. And if you have access to a swimming pool, lake, or ocean, taking a dip in the water is an excellent way to cool off and avoid heat-related illnesses.
Tip 5: Avoid Alcohol and Caffeine
While it may be tempting to enjoy a cold beer or iced coffee in the heat, these beverages can contribute to dehydration. Alcohol and caffeine are diuretics, meaning they cause your body to lose water and can make you feel even more dehydrated in hot weather.
If you do choose to indulge in these beverages, make sure also to drink plenty of water throughout the day to counteract their effects.
Tip 6: Avoid Large Protein Rich Meals
Eating a large meal high in protein can also contribute to feeling sluggish and dehydrated in hot weather. This is because your body uses more water to digest protein, leaving you with less fluid available for other bodily functions such as sweating and regulating body temperature.
So, instead of heavy protein-rich meals, opt for lighter options such as salads, fruits, and vegetables during hot weather. These foods also contain high amounts of water and can help keep you hydrated throughout the day.
Schedule Regular Checkups to Monitor Your Health and Beat the Summer Heat
LaSalle Medical Associates provides comprehensive medical services for all ages. From preventative care to specialized treatments, our healthcare professionals deliver personalized care to keep you healthy and feeling great. Our clinics are located in multiple locations to make it convenient for you to access quality and affordable healthcare.
Hypertension, also known as high blood pressure, occurs when the blood’s force against the artery walls remains excessively high over time. A normal blood pressure reading is 120/80 mmHg; readings above this threshold are classified as hypertensive. This condition is a major risk factor for various health issues, including strokes, heart disease, and kidney problems.
According to the WHO Global Report, only 54% of adults with hypertension are diagnosed and aware of their condition, 42% receive hypertension treatment, and only 21% have their blood pressure under control. This shows a lack of understanding and proper hypertension management, which can lead to serious consequences.
In this blog post, we will bust some common myths surrounding hypertension and provide practical tips for effective hypertension management.
Myth #1: Hypertension Only Affects Older Adults
Contrary to popular belief, hypertension is not confined to any specific age group. Although the risk of developing high blood pressure does rise with age, young adults, teenagers, and even children can be diagnosed with hypertension. Contributing factors like obesity, insufficient physical activity, and poor dietary choices, especially excessive salt consumption, can lead to the onset of hypertension across younger populations. Acknowledging that high blood pressure can impact individuals at any age is key to its early detection and effective management.
Myth #2: If You Don’t Feel Any Hypertension Symptoms, You Don’t Have Hypertension
Hypertension is often called the “silent killer” for a good reason. Many individuals experience no hypertension symptoms at all, leading them to believe that they are not at risk. However, hypertension can silently cause damage to your body, particularly your heart, kidneys, and blood vessels. Regular blood pressure checks are essential, as hypertension can be effectively controlled and managed with prompt diagnosis and appropriate treatment.
Myth #3: A Single High Reading Means You Have Hypertension
It’s important to know that blood pressure can fluctuate throughout the day due to stress, physical activity, the foods you eat, and other factors. A single high reading does not necessarily mean you have hypertension. If your blood pressure is high, it should be re-checked several times on different days to confirm a diagnosis. Only consistent readings above the normal range (120/80 mmHg) indicate hypertension.
Myth #4: Hypertension Is Only Managed With Medication
While medication can be an important part of hypertension management for many individuals, lifestyle changes play a crucial role as well. Consuming a healthy diet, regular exercise, maintaining a healthy weight, limiting alcohol consumption, and quitting smoking can all significantly lower blood pressure levels and reduce the risk of heart disease. In some cases, these lifestyle adjustments may be enough to control hypertension without the need for medication.
Myth #5: Salty Foods Are the Only Cause of Hypertension
Excessive salt intake is a known contributor to high blood pressure, yet it is not the only dietary culprit. Diets laden with high cholesterol, saturated and trans fats, along with processed sugars, also heighten the risk of hypertension and other chronic conditions. For optimal blood pressure management, it’s crucial to maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Myth #6: Hypertension Is Just a Minor Health Concern
Believing that high blood pressure is harmless because it doesn’t have immediate symptoms is a dangerous misconception. This silent condition poses serious risks, potentially leading to heart attacks, strokes, kidney disease, and vision loss if not managed properly. Therefore, it’s crucial to regularly monitor your blood pressure and visit your healthcare provider for effective management.
Myth #7: If It Runs in the Family, There’s Nothing You Can Do
A family history of hypertension indeed raises your risk, but it doesn’t seal your fate with high blood pressure. Lifestyle factors, including diet and exercise, are crucial in managing blood pressure, irrespective of your genetic background. Prioritize healthy lifestyle choices and ensure consistent consultations with your healthcare provider to identify hypertension symptoms and address them promptly.
Hypertension Management: What Can You Do If You Have Hypertension?
If you have been diagnosed with hypertension, regular heart checkups and necessary lifestyle changes can help manage this condition. An experienced and qualified medical professional can provide tailored hypertension treatment plans to help lower your blood pressure and reduce complication risks. They can also provide guidance on maintaining a healthy lifestyle and managing hypertension effectively.
Regular checkups and monitoring blood pressure at home, if your healthcare provider advises, are vital. Also, equipping yourself with hypertension knowledge and understanding the potential side effects of medications are important steps in making well-informed health decisions.
Visit LaSalle Medical Associates for comprehensive hypertension care and support. Our experienced healthcare team is dedicated to helping you manage your blood pressure and live a healthy, fulfilling life. We use evidence-based approaches to develop personalized hypertension treatment plans and constantly monitor and adjust them as needed. Contact us today to schedule an appointment.
Brian Fraser New CFO at LaSalle Medical Associates
“LaSalle is poised to take advantage of great opportunities.” — Brian Fraser, CFO, LaSalle Medical Associates, Inc.
REDLANDS, CALIF. — Brian Fraser has joined LaSalle Medical Associates as its new Chief Financial Officer (CFO). Fraser brings more than 30 years of financial management experience, including more than 15 years as CFO of EPIC Management Services, where he worked alongside LaSalle’s current CEO, Duane Whittington.
“LaSalle has a long and rich history of serving patients in the community. I am thrilled to join LaSalle and look forward to working with Duane and Dr. Arteaga to advance the growth and diversification vision of the organization,” says Fraser.
Fraser will be a key part of the leadership team at LaSalle, working closely with Whittington and LaSalle’s founder, Dr. Albert Arteaga, on key strategic measures to expand LaSalle’s existing business and diversify into new and complementary lines of business.
Fraser brings a broad range of financial management experience to LaSalle, including public accounting, healthcare, insurance, manufacturing and cultural resource management. Fraser is a Certified Public Accountant and received a bachelor’s degree in economics from the University of Redlands.
“LaSalle is excited to add yet another seasoned professional to our executive team as we position ourselves to expand LaSalle’s footprint,” said Dr. Albert Arteaga, MD, founder of LaSalle Medical Associates. Mr. Fraser’s history and experience will further support the organization’s vision and mission to deliver patient-centered care to all.
For more information, contact the LaSalle corporate office in Redlands by calling (909) 890-0407 or visiting their website, LaSalleMedicalAssociates.com.
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 360,000 patients in Fresno, Kern, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
Health Challenges In Seniors And Practical Strategies to Manage Them
Redlands, Calif.. – Our bodies undergo various changes as we age, making us more susceptible to specific health challenges. Older adults often face multiple issues that can impact their quality of life. However, understanding and overcoming these challenges can significantly improve well-being in the golden years. Let’s explore 12 common health challenges in senior adults and practical strategies to tackle them.
12 common health challenges in senior adults
Arthritis: Arthritis is a condition that can make your joints hurt and feel stiff. Exercising regularly, protecting your joints, and taking medications can help you handle arthritis better. Activities that are gentle on your body, like swimming or tai chi, can make you feel better if you have arthritis. Actions like these can help relieve joint pain and discomfort.
Osteoporosis: Our bones deteriorate with age, putting older adults at an increased risk of fractures. Seniors need enough calcium and vitamin D in their diet to help keep bones strong and prevent fractures. These nutrients help maintain bone strength. Along with a good diet, exercises that make your bones work harder, like walking or dancing, can also help keep bones strong.
Heart Disease: High blood pressure, or hypertension, is a common health challenge for seniors. It is a significant cause of illness and death for older adults. Maintaining a healthy diet, staying active, and managing blood pressure are essential. Regular checkups help catch issues early and help keep them in check so they don’t worsen.
Diabetes: Managing diabetes is a common challenge for many seniors. To effectively handle this condition, it’s essential to focus on a few key aspects: eating right, staying active, keeping an eye on blood sugar levels, and following the medications prescribed by the doctor. These elements work together to help seniors manage their diabetes and lead a healthier life. It’s essential to stay committed to these practices as they are crucial in keeping diabetes in check and promoting overall well-being.
Cancer: Cancer risk significantly increases with age, making regular checkups for seniors vital. Routine screenings can detect cancer at early, more treatable stages. Early detection helps with successful treatment, ensuring a longer, healthier life. Don’t underestimate the importance of proactive healthcare for seniors.
Alzheimer’s Disease and Dementia: As people age, cognitive decline is a natural expectation, but seniors can take proactive steps to keep their minds sharp and vibrant. Engaging in mental exercises and acquiring new skills can be remarkably beneficial. A well-balanced diet rich in antioxidants from fruits and vegetables contributes to brain health.
Staying socially active through interactions with loved ones and community involvement are crucial. Furthermore, challenging oneself with new hobbies and activities reduces the risk of cognitive decline and promotes overall senior well-being, offering a fulfilling and enriched quality of life.
Depression and Anxiety: Seniors often encounter mental health issues because of changes in their lives or health conditions. It’s essential to seek help from friends, family, or professionals. Enjoying hobbies and staying connected with others can be helpful. Being around people and doing things you love can brighten your mood and make you feel better. Don’t hesitate to talk to someone you trust or seek advice if you’re feeling down.
Vision Problems: As we age, certain eye conditions like age-related macular degeneration, cataracts, and glaucoma become more common. Seeing an eye doctor regularly is critical to spot any problems early on. Furthermore, shielding our eyes from dangerous UV rays by wearing sunglasses or hats when out in the sun can help us maintain excellent eye health. These simple steps can help keep our eyes in good condition as we age.
Hearing Loss: Prioritizing good hearing health is essential for seniors. Regular checkups for your ears are a proactive step in catching issues early. Avoiding loud noises is equally crucial, as they can harm your hearing gradually. If needed, hearing aids can significantly enhance your daily life by improving your ability to hear. Caring for your ears ensures a vibrant connection with the world throughout your golden years, making every moment engaging and fulfilling.
Respiratory Issues: Conditions like chronic obstructive pulmonary disease (COPD) can make breathing hard. It’s essential to quit smoking, exercise regularly, and take medications as prescribed by your doctor to control breathing issues better. By quitting smoking, staying active, and following your prescribed medications, you can effectively manage respiratory problems associated with COPD. Follow your healthcare provider’s advice to ensure you take the proper steps to manage your condition effectively.
Obesity: Seniors often encounter weight issues because their bodies have a slower metabolism. This means they might gain weight more quickly. They must eat a balanced diet and keep moving regularly to manage this. Seeking help and guidance from a healthcare professional can help. These experts can offer personalized advice for each person’s unique needs and health situation. Remember that even modest changes to your lifestyle may have a significant impact on how you feel!
Chronic Pain: Seniors often face persistent pain for many reasons. Seeking advice from a doctor, getting physical therapy, or trying alternative treatments like acupuncture or massage therapy can help reduce this discomfort. Finding the proper treatment that works best for you is essential, so don’t hesitate to explore different options until you find relief. Consulting with healthcare professionals is critical to managing and finding solutions for ongoing pain.
Albert Arteaga, M.D., President of LaSalle Medical Associates
LaSalle Medical Associates is Improving Health Outcomes In Seniors
Join LaSalle Medical Associatesin empowering seniors toward better health! It starts with a holistic approach: staying active, eating well, and prioritizing regular checkups. Let’s rally around seniors—encouraging them to engage socially, join clubs, and connect with healthcare professionals to combat loneliness and stay mentally sharp.
At LaSalle, we emphasize the importance of routine health checkups. Help seniors stay ahead by advocating for regular visits, ensuring early detection and timely care.
Small changes yield significant results! Promote a healthy lifestyle—guide seniors to add more fruits and vegetables, take short walks, and practice relaxation techniques. Let’s make these changes together for a vibrant life.
Encourage seniors to embrace these changes for an enhanced quality of life. Stay informed, seek support, and adopt a holistic approach to health. Together, we can ensure seniors lead fulfilling and vibrant lives in their later years. Join uson this journey to better health!
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
Albert Arteaga, M.D., founder and president of LaSalle Medical Associates, Inc.
“I get asked two questions all the time by all kinds of people: Am I going to retire and is LaSalle Medical for sale?” — Albert Arteaga, M.D.
REDLANDS, CALIF. — As the company looks forward to celebrating its 40th anniversary in June, the answer is “No,” says Albert Arteaga, M.D., founder and president of LaSalle Medical Associates, Inc. “We are the largest private, Hispanic-owned healthcare organization in the Inland Empire, and we are growing. Why would I want to stop?”
Dr. Arteaga opened his first solo practice with his wife Maria in Fontana in May 1984, after completing his pediatric residency at Loma Linda University Medical Center. Funding for LaSalle came from Operation Second Chance, a Small Business Administration program created to train people of color and fund business start-ups, led by civil rights pioneer Francis Grice.
From that humble beginning, LaSalle has grown, adding facilities and a network of specialists, to the point where today there are five open clinics, two in San Bernardino and one each in Fontana, Hesperia, and Rialto, with plans to reopen the Victorville location that had to close during the COVID-19 pandemic. The practice employs more than 110 healthcare professionals.
“I would say that our crowning achievement is our emphasis on outreach, getting people to come in for regular checkups that focus on prevention,” says Dr. Arteaga. “Treating people who suffer from illness is fine, but being able to spot warning signs in advance and ensuring that patients don’t need to undergo more intensive and lengthy treatment is LaSalle’s priority.”
In 1995 Dr. Arteaga established the LaSalle Independent Practice Association (IPA), “…a business entity organized and owned by a network of independent physician practices.”
Today, the LaSalle IPA includes members in Southern California’s San Bernardino, Riverside, and Los Angeles counties, as well as Fresno, Kings, Madera, and Tulare counties in Central California. The LaSalle IPA serves more than 360,000 patients statewide.
LaSalle’s Corporate Headquarters in Redlands, CA
Dr. Arteaga goes on to say, “We recently changed our healthcare management services provider, hired a new CEO, Duane Whittington, eight months ago, and just added a brand new Chief Financial Officer (CFO), Brian Fraser. They both left one of the Inland Empire’s biggest healthcare organizations to come to work for us at LaSalle.
“Duane and Bryan have relieved me of a lot of administrative responsibilities and freed me up to focus on future growth prospects.”
LaSalle’s expansion plans include growing the IPA. “Our Independent Practice Association helps doctors focus on treating their patients while we do the paperwork and negotiate contracts with insurance companies, and companies that provide medical services including imaging, blood testing, and other services. We make it easier for doctors to be doctors,” said Dr. Arteaga.
The IPA is expanding the number of doctors, nurse practitioners and physician assistants for current and future locations. “If you are looking for a career serving patients with The Gold Standard of Care, LaSalle is looking for you,” said Dr. Arteaga, who is also looking to grow the number of clinics through mergers and acquisitions.
Selling or retiring is not an option for Arteaga. “Most retirees go ahead and retire for one of two reasons—they’re either tired or there’s something else they want to do. In my case, neither of those apply. So, is LaSalle for sale? My answer is no!”
Dr. Albert and Maria Arteaga, Founders of LaSalle Medical Associates, Inc.
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
BRIEF: 275 words
Is LaSalle Medical Associates for Sale?
Albert Arteaga, M.D., founder and president of LaSalle Medical Associates, Inc.
“I get asked two questions all the time by all kinds of people: Am I going to retire and is LaSalle Medical for sale?” — Albert Arteaga, M.D.
REDLANDS, CALIF. — As the company looks forward to celebrating its 40th anniversary in June, the answer is “No,” says Albert Arteaga, M.D., founder and president of LaSalle Medical Associates, Inc. “We are the largest private, Hispanic-owned healthcare organization in the Inland Empire, and we are growing. I don’t want to stop?”
Dr. Arteaga opened his first practice in Fontana in May 1984. Since then, LaSalle has grown, adding facilities and a network of specialists. Today, there are two clinics in San Bernardino and one each in Fontana, Hesperia, and Rialto, with plans to reopen the Victorville location that had to close during the COVID-19 pandemic. LaSalle employs over 110 healthcare professionals.
“Our crowning achievement is our outreach program, getting people to come in for regular checkups that focus on prevention,” says Dr. Arteaga. “Treating sick people is fine, but being able to spot warning signs in advance so patients don’t need to undergo more intensive and lengthy treatment is LaSalle’s priority.”
In 1996 Dr. Arteaga established the LaSalle Independent Practice Association (IPA), a network of independent physician practices that reduces overhead while pursuing opportunities with employers, accountable care organizations and/or managed care organizations.
Dr. Albert and Maria Arteaga, Founders of LaSalle Medical Associates, Inc.
The LaSalle IPA serves more than 360,000 patients statewide. “Our IPA helps doctors focus on their patients while we do the paperwork and negotiate contracts with insurance companies and companies that provide medical services. We make it easier for doctors to be doctors,” said Dr. Arteaga.
Selling or retiring is not an option for Arteaga. “Most retirees go ahead and retire for one of two reasons—they’re either tired or there’s something else they want to do. In my case, neither of those apply. So, is LaSalle for sale? My answer is no!”
Safe Workouts for Seniors in Managing Hypertension
As we age, staying active becomes crucial for our overall health. For seniors dealing with hypertension in their advanced years, exercising safely and effectively is vital. Physical activity can help eliminate and manage high blood pressure, improve heart health, and boost overall well-being. Here are the top 10 safe and effective workouts recommended for seniors with hypertension.
10 Safe Workouts for Seniors:
Walking: Walking is a great exercise that’s easy on your joints. It’s a simple way to get active. Try to walk briskly for about 30 minutes on most days. Being consistent is essential. But if 30 minutes seems like too much, start with shorter walks. Then, slowly increase the duration. This way, your body gets used to it, and it feels easier over time.
Swimming: Water exercises are remarkable for older adults with high blood pressure. Swimming laps or joining water aerobics gives your whole body a great workout without causing any strain on your joints. The way the water supports your body also eases the pressure on your muscles, making it easier and safer to move around. This gentle and effective exercise in the water is a fantastic choice for seniors with hypertension.
Cycling: Whether pedaling on a stationary bike inside or cruising outdoors, cycling is an excellent way for seniors with hypertension to pump their hearts. It’s gentle on the joints and won’t strain or hurt them. Plus, the best part is that they’re in charge! They can decide how fast or slow they want to go. When they begin, they should take it in a friendly and easy way, and as they get more comfortable, they can add more time and speed to their rides. This way, they can enjoy the ride and feel good about getting more robust with each pedal.
Yoga: Yoga is a fantastic exercise involving gentle movements that stretch and strengthen your body. It also focuses on breathing in a way that helps you relax and reduce stress. Certain yoga poses, like the mountain pose, where you stand tall and strong, the seated forward bend stretching your back, and gentle twists that help your body feel more flexible can benefit seniors with high blood pressure. These poses are simple and can be adjusted to suit your comfort level. Doing yoga regularly helps you feel calmer and more relaxed while also helping with managing your blood pressure.
Tai Chi: Tai Chi, an ancient Chinese practice passed down through generations, focuses on slow, graceful movements and deep breathing. The gentle flow of Tai Chi movements is like a soothing dance, promoting better balance, flexibility, and relaxation for seniors. This exercise isn’t just about physical activities; it’s also about finding peace within yourself. Plus, Tai Chi can reduce high blood pressure and strengthen your heart. So, it’s good for your muscles and joints, kindness, and overall health.
Resistance Band Exercises: Resistance bands are like stretchy ropes that help you get stronger without making your body work too hard. Older adults can do many exercises using these bands to strengthen different muscles. You can improve your arm muscles (like lifting a grocery bag), boost your legs (like climbing stairs), and even sit down while strengthening your back muscles. These bands are gentle but mighty!
Pilates: Pilates is a kind of exercise that pays a lot of attention to making your mid-region strong, helping you to bend easily, and keeping your body in a good position. It’s a workout that doesn’t stress your body and can be changed to fit what you can do. Doing Pilates can make you better at balancing and staying steady, which is essential for older people with high blood pressure.
Chair Exercises: For seniors who like to or need to exercise while sitting down, chair workouts are a fantastic choice. These exercises cover a wide range, from simple leg lifts to gentle arm circles, all of which can be done comfortably from a seated position. They’re fantastic for improving strength and flexibility without needing to stand up or put pressure on your joints. They’re tailored to keep you comfortable while making a big difference in how strong and flexible you feel.
Strength Training: Light weights or everyday items found in the home, such as water bottles or cans, can be helpful for strength training. These makeshift weights are perfect for exercises focusing on significant muscles like the arms, legs, and core. However, ensuring your weights are not too heavy or uncomfortable is crucial, especially for seniors with hypertension. Choosing safe and easy-to-handle weights is essential to prevent strain or injury while working out.
Mindfulness and Meditation: Mindfulness and meditation can be super helpful for seniors dealing with high blood pressure. These stress-busting methods can play a significant role in keeping blood pressure under control. Relaxing your mind and body can make a real difference in managing hypertension and staying healthy. So, even though they’re not the typical workouts, these calming practices can significantly help seniors.
Albert Arteaga, M.D., President of LaSalle Medical Associates.
Before starting any new exercise routine, seniors with hypertension should consult their healthcare provider. Additionally, here are some essential tips to ensure a safe and enjoyable workout experience:
Stay hydrated throughout your exercise sessions.
Warm up before exercising and cool down afterward to prevent injury.
Listen to your body, and don’t push yourself too hard.
Monitor your blood pressure regularly, especially before and after workouts.
Wear comfortable clothing and supportive footwear.
Seniors with hypertension | LaSalle Medical Associates
At LaSalle Medical Associates, we understand the critical role of staying active in managing hypertension among seniors. Pay attention to the power of regular exercise in controlling blood pressure and enhancing overall health. Discover enjoyable activities tailored to your fitness level –the key to making a difference in hypertension management and improving your quality of life.
Remember, starting your journey towards an active lifestyle is never too late. Explore various exercises to find what suits you best. Prioritize your well-being by listening to your body and consulting our healthcare professionals before starting any new workout routine. Your health and safety matter most as you progress towards a healthier, more vibrant life. Contact usfor your well-being now!
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
When youngsters get enough sleep, they are less impulsive, stressed, depressed, anxious, and aggressive, and can keep their cognitive functions working to their full capacity, like these award-winning young scholars. Shaila and Shiane Dameron are happy healthy LaSalle patients.
“Children and teens, especially, need adequate sleep for proper growth and development.” — Dr. Albert Arteaga
REDLANDS, Calif. — Sleep is crucial for maintaining good health and well-being throughout your life, according to the National Heart, Lung, and Blood Institute. “The quality of your waking hours largely depends on what happens while you’re asleep.”
“For proper growth and development, children and teens require 10 to 12 hours of sleep per night. Therefore, parents are encouraged to do their best to ensure that their children get enough rest,” said pediatrician Dr. Albert Arteaga, Chair of LaSalle Medical Associates, one of the Inland Empire’s largest private healthcare organizations.
Signed into law by Governor Gavin Newsom in 2019, California now requires all high schools to start no earlier than 8:30 a.m. and an 8 a.m. or later start for middle schools this school year.
The National Institutes of Health (NIH) studies show that pre-teens who slept less than nine hours per day had differences in brain structure and more problems with mood and thinking than those who got adequate sleep. Improving sleep leads to better mental health and behavior from pre-adolescence on.
NIH researchers “found that children in the insufficient sleep group at the start of the study had more mental health and behavioral challenges than those who got sufficient sleep. These included impulsivity, stress, depression, anxiety, aggressive behavior, and thinking problems.
“The children with insufficient sleep also had impaired cognitive functions such as decision-making, conflict-solving, working memory, and learning. Differences between the groups persisted at the two-year follow-up.”
After awakening, the body releases hormones that increase alertness. With developing pre-teens and teens, hormones act while sleeping in pulses that signal the body to release testosterone, estrogen, and progesterone. Those essential developmental hormonal pulses get bigger with the onset of puberty.
Adults as well as youngsters are subject to many of the same problems in the absence of adequate sleep. These problems include hunger control, responsiveness to insulin, a decline in physical activity, and what is known as metabolic syndrome—a cluster of conditions that increase one’s risk “…of heart disease, stroke, and type 2 diabetes,” according to the Mayo Clinic.
The Mayo Clinic and Dr. Arteaga suggest six ways to improve one’s sleep. First, stick to a regular schedule, going to bed and waking up at the same time each day. “For adults, seven hours is the minimum and eight is recommended,” said Dr. Arteaga.
Second, avoid eating large meals close to bedtime. Avoid midnight snacks and late-night alcohol. Nicotine is another no-no.
Third, the bedroom should be comfortably cool, dark, and quiet. “It is difficult to fall asleep after being exposed to blue-light-emitting sources like computers, smartphones, and other devices,” said Dr. Arteaga.
Fourth, “Napping during the daytime needs to be limited, as too many or too long naps will interfere with nighttime sleep,” said Dr. Arteaga.
Fifth, don’t be a couch potato. “It is recommended to engage in some form of physical activity every day. However, it is not advisable to exercise right before bedtime as it can be counterproductive,” said Dr. Arteaga.
And finally, learn to cope with stress and anxiety. “Rehashing daytime troubles is guaranteed to keep you from the restful sleep you need to cope with them the next day. You can use a notebook or planner to list things you need to pay attention to the next day and that lets your mind disengage from them at bedtime,” said Dr. Arteaga.
He added, “If you or your children are having sleep problems anyway, it’s a good idea to call your doctor and ask for a referral to a sleep specialist. They can suggest additional practitioners or prescribe medications to help.”
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to over 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
Nuts and seeds in moderation are good for your health.
“Adding both nuts and seeds to your diet provides a tasty way to give your body the nutrients it craves.” — Dr. Albert Arteaga
REDLANDS, Calif., Feb. 14, 2024 — Going nuts can be good for your health, providing you with plenty of healthy protein, fiber, and nutrients that your body craves. Howard LeWine, MD, Chief Medical Editor for Harvard Health Publishing, points out that these tasty little treats contain plenty of healthy nutrients.
LeWine notes that “peanuts and pecans contain lots of B vitamins; almonds are rich in calcium and vitamin E; walnuts have lots of folates, vitamin E, and alpha-linolenic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium.”
Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, says, “In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories.”
“Adding both nuts and seeds to your diet provides a tasty way to give your body the nutrients it craves,” said Albert Arteaga, MD, President of LaSalle Medical Associates, one of the Inland Empire’s largest privately owned healthcare organizations.
LaSalle Medical Associates CEO Dr. Albert Arteaga, M.D.
“Many nuts are the seeds of certain fruits, and it turns out that seeds like flaxseeds, chia seeds, sesame seeds, and pumpkin seeds are also very healthy.” Dr. Arteaga adds one cautionary note: “Don’t overdo it. A handful or two a day is fine, but more than that adds calories that aren’t good for your waistline.”
The U.S. Department of Agriculture (USDA) hosts extensive databases packed with nutritional information about nuts and seeds. Among the nutrients that they provide are magnesium to control blood pressure and bone health; potassium for heart and kidney health; zinc—essential for normal growth and development; iron to support the hemoglobin that carries oxygen to your lungs and other body cells; and vitamin C for the immune system, and to help protect against lead exposure.
A healthy diet such as the Mediterranean Diet recommends avoiding saturated fats and taking in unsaturated fats. The USDA Food Composition Database tells us that walnuts supply 16 grams of unsaturated fat versus only 2 grams of saturated fat. For almonds, the ratio is 12.5 to 1, cashews 10 to 2, raw peanuts 11 to 2, chia seeds 7 to 0, and sunflower seeds 12 to 1.5.
“Adding nuts and seeds to your daily diet is both delicious and healthful,” says Dr. Arteaga. “Just be sure that, like all good things, enjoy them in moderation.”
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to over 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
REDLANDS, CA. —LaSalle Medical Associates, the Inland Empire’s largest privately owned and operated healthcare organization, would like to remind you that it’s not too late to add another resolution or two that should be fairly easy to keep.
LaSalle has thoughtfully provided the following list of resolutions and all you have to do is pick one of them to follow and your 2024 will be healthier than your 2023.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Moderate” means you are exercising hard enough that you just start to perspire and may find it difficult to carry on a conversation with someone else.
The Mayo Clinic recommends that you eat fatty fish for two meals a week. Fatty fish are rich in omega-3 fatty acids, which are known to be heart-healthy. Salmon and lake trout are great choices. So are cod, mackerel, canned sardines, or light tuna and herring.
Healthline says you can dream your way to better health by getting enough sleep. How much is enough?
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
These three suggested resolutions are well worth considering and they aren’t hard to keep. Each will contribute to a healthier lifestyle that not only benefits you but your friends and family as well.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Arteaga.
For more information call 1-855-349-6019 or go online to LaSalleMedical.com.
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Resolve to Live Healthier in 2024!
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
REDLANDS, CA. —LaSalle Medical Associates, the Inland Empire’s largest privately owned and operated healthcare organization, has provided the following list of easy-to-keep resolutions. Just pick one of them and your 2024 will be healthier than your 2023.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Moderate” means you are exercising hard enough that you just start to perspire and may find it difficult to carry on a conversation with someone else.
The Mayo Clinic recommends eating fatty fish for two meals a week. Fatty fish are rich in heart-healthy omega-3 fatty acids. Salmon, lake trout cod, mackerel, canned sardines, or light tuna and herring are all fine choices.
Healthline says you can dream your way to better health by getting enough sleep. How much is enough?
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
These resolutions are worthwhile and easy to keep. Each will contribute to a healthier lifestyle that not only benefits you but your friends and family as well.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Arteaga.
For more information call 1-855-349-6019 or go online to LaSalleMedical.com.
Cake, cookies, and rich desserts of all kinds tempt us to over-indulge. Think thin slices and small portions. Who needs to feel bloated or suffer from a stomachache, or worse if you are diabetic?
VICTORVILLE, CALIF. — Seasonal holidays bring with them great reasons to celebrate with friends and family. But they also provide excuses to eat too much, drink too much, and eat unhealthy, waistline-destroying foods. Avoid “morning after” regrets and help your friends and family remember good times with these helpful hints.
As Christmas, Hanukkah, Kwanzaa, and New Year’s Eve approach, Dr. Albert Arteaga, Chair of LaSalle Medical Associates, one of the Inland Empire’s largest privately owned healthcare providers, suggests that you think about your friends and family as well as yourself as you attend or prepare holiday get-togethers.
Nobody will ever regret moderation,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
Alcohol consumption needs to be limited. If you’re hosting a get-together or being a guest, think. Do you want one of your friends or a family member to leave the party only to get involved in a traffic accident on their way home? Do you want to be pulled over for driving under the influence, or worse?
The Centers for Disease Control and Prevention says two drinks a day for men and one or less per day for women should be the limit. This should be your guideline, one you need to observe if you want to remember your holiday gathering with pleasure, rather than pain.
“If you are hosting, don’t put yourself in danger of being sued for everything you own because you let one of your guests drink too much and leave your premises drunk followed by a traffic accident they cause,” said Arteaga.
He added, “Maybe there’s no accident, but the police pull your bestie over for DUI. How will you feel about that?”
Arteaga suggests you be a good, responsible host. If you’re a guest or attendee at someone else’s function, be smart. Even if you have only two drinks and eat only reasonably healthy food, but too much of it, you may end up the next day or two getting on the scale and wondering where that extra two to five pounds came from.
Cake, cookies, and rich desserts of all kinds tempt us to over-indulge. Think thin slices and small portions. Who needs to feel bloated or suffer from a stomachache, or worse if you are diabetic?
Also, beware of highly processed snack foods that add salt, sugar, oil, and other substances in mind-boggling concentrations that provide your gut with hard-to-digest starches, hydrogenated fats, and other waistline- and health-destroying ingredients.
Harvard Medical School notes that “ultra-processed foods are the main source (nearly 58 percent) of calories eaten in the US and contribute almost 90 percent of the energy we get from added sugars….a French research study found that those who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease, and cerebrovascular disease.”
Dr. Arteaga suggests you make sure you have a holiday season to remember fondly. Eat smart, drink smart. Be a good host and a thoughtful guest. However, if you end up getting sick because you ate or drank too much, remember LaSalle delivers the Gold Standard of Care at their six clinics in San Bernardino County.
LaSalle Medical Associates serves more than 350,000 patients in their clinics and statewide Independent Physicians Association Group (IPA). Patients are covered by most major medical plans and if you are low-income, LaSalle can help get you into affordable healthcare.
For more information call 1-855-349-6019 or go online to LaSalleMedical.com.
“Nobody will ever regret moderation,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
