With fall high school sports starting in the upcoming weeks, high school athletes and parents need to be ready to prevent injuries so they can stay in the game!

This week, we sat down with Shannon Jegla, DPT and Rebekah Steidinger, DPT, to learn more about common injuries in high school athletes, what it means to get a concussion, and how to prevent injuries before they happen.

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Back to school is coming up, meaning high school sports are coming back! Are there any common injuries you see in athletes?

Unfortunately, we will see an increase in ACL tears in young athletes beginning this fall and continuing throughout the year. The sports with the highest incidence are soccer, basketball, and football; we see them more commonly in our female athletes. Outside of more acute injuries, we are seeing more and more overuse injuries in young athletes who are now at a level within their sport that requires year-round training. These include stress injuries to bones and tendons.

What can athletes do help prevent these injuries, on the field and off the field?
When it comes to overuse injuries, cross-training is essential. Doing the same motion most days or daily can overload the tissue, especially in growing bodies. Using “off days” to rest from the sport is important. Still, it can also be helpful to move in different ways than your sport demands—think swimming or yoga for a running athlete or lacrosse or baseball for a hockey or basketball athlete. Variety is key!

On the field, it is vital to have proper, well-fitted equipment or footwear on the field and to ensure those stay in good shape throughout the season. And listen to your body! If something happens during practice or a game that doesn’t feel right, talk to your athletic trainer or coach and let them know what is happening. Ignoring the problem isn’t going to make it go away.

Concussions are a big concern in sports like football, soccer, and even swimming! What happens when an athlete gets a concussion?
Concussions, or mild traumatic brain injuries, can occur from a direct impact to the head or a rapid movement of the brain within your skull. This leads to physical, mental and emotional symptoms due to chemical changes in the brain and mechanical stresses to your neck. The body and brain are typically very good at healing after a concussion if given proper treatment and rest. Symptoms can happen immediately but sometimes can be delayed for several hours after injury, so you should always take yourself out of any gameplay if you feel like you may have experienced a concussion. Symptom duration will last days to months, depending on the person and situation.

Why should parents/high school athletes be concerned about concussions in sports?
Concussions are essential to prevent, identify and treat correctly as they can affect many aspects of your life. The most common symptoms include difficulty with cognitive tasks and concentration, memory issues, headaches, dizziness, balance deficits, sleep issues, neck pain, mood changes, and sensitivity to light and sound. They can also take longer and be harder to heal from the more concussions you experience.

Is there anything athletes can do to prevent concussions?
One meaningful way to prevent a concussion is always wearing a helmet when needed on the field, on a bicycle, skiing, or in any other activity where you are at risk of sustaining a head injury. It is also important to play smart and avoid making illegal contact with other players. With any sport that involves stunting, make sure always to use spotters in a safe environment. If running or biking outside for conditioning or sport, make sure you are visible to cars and others around you. Game administrators can do their part by ensuring that equipment is in good condition, tripping hazards are minimized, and fields are in good condition. If you sustain a concussion, it is crucial to avoid any activity that may risk a repeat injury to the head and be evaluated by a medical provider.

What advice would you give to athletes before starting their season?
Pre-season preparation and progressive conditioning after a scheduled rest period is the best way to ensure your body is ready for the demands of your sport. If you have any nagging injuries, make sure you connect with your coach and athletic trainer to have a plan in place to manage them. Adequate sleep, proper nutrition, and consistent hydration are part of the foundation of injury prevention, especially as the school year gets rolling and busier.

May Mental Health Awareness Month

With Mental Health Awareness month coming to an end , it’s important to reflect on ourselves.

Sometimes, we may need some extra help with our mental health. And that’s okay! Normalizing taking care of our bodies and minds is something that GHC-SCW encourages and embraces.

At GHC-SCW, we have many behavioral health services available to help you take the first, second, third or even fourth step to taking care of your mental health and well-being. Although May is coming to an end, every day is a good day to start taking care of yourself.

GHC-SCW Behavioral Health Department

You can learn more about GHC-SCW’s behavioral health programs here. Different options are available to help with your behavioral health needs, including class options, resources, programs, crisis hotline information and more.

Primary Care Behavioral Health

Our Primary Care Providers (PCPs) and Behavioral Health Consultants work together on your care team to support your overall physical and emotional health..

Working with Primary Care Behavioral Health means making the right plan for you. Once you’ve identified your needs, the Behavioral Health Consultant and your PCP will work with you to help you get those needs met and accomplish your goals.

GHC Foundations – Intensive Outpatient Program

GHC-SCW also has a program called GHC Foundations Intensive Outpatient Program (IOP). This new program benefits patients who are either stepping down from higher levels of care or could use more intensive services than outpatient therapy and medication management.

The GHC Foundations Intensive Outpatient Program features group therapy, psychotherapy, wellness and more elements. Patients will have the opportunity to practice skills while exploring symptoms and experiences in a safe environment. You can learn more here.

GHC Care OnDemand Teletherapy

As a GHC-SCW member, you also have 24/7/365 access to behavioral health services through GHC Care OnDemand*, which makes therapists accessible via virtual therapy appointments, also known as teletherapy. Therapists specializing in addiction, stress, depression, child and adolescent issues and much more are available through GHC Care OnDemand. Visits are free* for most members.

Learn more about GHC Care OnDemand and Teletherapy here.

*Members with BadgerCare, Medicare or HSAs have restrictions or limitations. Members with HSA-eligible plans must reach their deductible before visits are free.

 

May is National Blood Pressure Awareness Month. Ensuring a healthy blood pressure is essential to overall health, and a high, uncontrolled blood pressure puts you at a higher risk for stroke, heart disease, heart attack, and kidney failure.

We spoke with GHC-SCW clinical pharmacists to better understand the importance of managing your blood pressure!

What is the importance of checking your blood pressure?

Checking your blood pressure is the only way to know if you have high blood pressure or hypertension. Usually, people do not feel any different when their blood pressure is high.

Can I check my blood pressure at home?

Checking blood pressure at home is a great idea! The American Heart Association recommends choosing a blood pressure monitor that inflates automatically and has an upper arm cuff. Here is a list of blood pressure monitors that have been validated, meaning they are clinically accurate. It is essential to closely follow the instructions included with your blood pressure monitor.

GHC pharmacies carry validated blood pressure monitors for sale, and GHC clinical pharmacists have blood pressure monitors to loan to patients.

What is a healthy blood pressure level?

Healthy blood pressure is systolic (upper number) less than 120 and diastolic (lower number) less than 80.

What can I do to improve my blood pressure?

• If you are overweight, losing weight can decrease your blood pressure.
• Regular physical activity like walking, jogging, and swimming. Anything that gets your heart rate up! The American Heart Association recommends 150 minutes of exercise per week.
• DASH (Dietary Approaches to Stop Hypertension) diet: 
  • Eat plenty of fruits, vegetables, whole grains, nuts, seeds, legumes, and low-fat dairy.
  • Minimize fatty meats, full-fat dairy, oils that are solid at room temperature, high-sugar foods and drinks
• Limit sodium (salt) in diet. 
  • Don’t add salt to your food (use herbs and spices instead!)
  • Decrease processed foods (full of sodium)
  • Read food labels and ask for nutritional information at restaurants to see how much sodium is in foods before you purchase.
• Limit alcohol to 2 drinks per day for men or one drink per day for women. Drinking more than these amounts can increase blood pressure.
• Quit smoking. If you would like assistance, GHC can help with counseling or medication.
• Limit caffeine to 200mg per day, about two eight-ounce cups of coffee.

What is the risk of high blood pressure?

If high blood pressure goes untreated, it can cause damage to your organs and blood vessels over time. This can lead to heart attack, stroke, heart failure, kidney disease, vision loss, sexual dysfunction, angina, and peripheral artery disease.

If you have any questions about your blood pressure or any questions about managing your blood pressure, reach out to GHC-SCW clinical pharmacists,

Ever wonder why a seemingly minor injury to your back can cause so much pain?

Your brain keeps eyes on all of the systems in your body, similar to the dashboard of a car. These systems have sensors that read you and your environment, including temperature, stress, joint movement, stretch, and blood flow. An injury to your low back can also trip your sensors and put you into fight or flight mode. Sometimes the nervous system’s sensitivity is so high that normal motion is painful even though it’s not causing harm.

The stress of any kind will cause your nervous system to be more sensitive. It could be work stress, money worries, family stress, or anxiety. Stress can make it that it doesn’t take nearly as much to trigger pain with your movements and daily activities. Learning how your alarm system works can help decrease your body’s sensitivity to movement and allow you to do more with less pain.

At GHC-SCW, we have PTs and OTs ready to help you learn how your alarm system works. Whether through minimizing outside stress/triggers or learning physical and energetic modalities to reduce stress and its physical symptoms, we are here to help you along your journey of relieving lower back pain.

To learn more about how stress impacts your body and ways to desensitize your alarm system to help your physical pain consider seeing a GHC provider in the PT/OT Department.

There are so many fad diet and exercise plans that promote a variety of rules about how to be “healthy”. The sheer number of choices can be very overwhelming and hard to maintain. The truth is that at least 30 minutes of movement a day is enough to provide some wellness benefits. GHC-SCW Physical Therapist Gina Droessler, PTA, CSCI, CPI outlines more information on why daily movement is important and doesn’t have to be irritating! 

How much movement should a member really get each day?

Try to get at least 30 minutes of movement every day. The great news is that it is just as beneficial to take two 15 minute movement breaks, three 10 minute breaks or complete all 30 minutes at one time. It doesn’t matter how the time is divided, just focus on actually finishing! 

What are some options to get in a good workout while still staying socially distanced?

When the weather is nice, take advantage and get outside! A simple walk or run is a great way to stay moving. It doesn’t need to be complicated. 

Is it possible to get physically fit at home without going to a stocked gym?

You can get physically fit anywhere. Some people might feel more challenged in a group setting due to competitive class factors. But anyone can get a good workout at home with minimal equipment. Using body weight and free weights can even be more effective than machines.

What are some simple items members can get to enhance their home workout experience?

A full-length mirror can be purchased for under $20 at Target or WalMart and can be extremely helpful to check posture and exercise form. A set of dumbbells in weights ranging from 5 to 15 pounds are a great investment and can be bought for a range of prices. Finally, a cost-effective set of resistance bands are an awesome tool. The exercise can be easier or harder depending on where the bands are held!

Are there any low or no cost fitness apps or websites that you recommend? 

Click HERE for a PDF of some great options. 

For members who have very busy schedules – what are some tips to incorporate healthy movement into their regular day?

When commuting to work or doing errands always park far away from the entrance. It’s a small thing, but can result in many extra steps. Drink more water throughout the day for another reason to get up to visit the bathroom more. Take a walk during half of a lunch break. Little bursts of exercise are helpful too, like standing on one leg while brushing teeth or waiting for the microwave. Do squats or jog in place during commercials or while on hold on a call.  

Click HERE to learn more about PT/OT at GHC-SCW!

 

 

Working from home has become the new normal for many employees during COVID-19. While there are benefits from not having to commute to a job everyday, there can be downsides to having a living space double as an office. Working at a computer can lead to a variety of wellness challenges and can trigger posture, back, and neck pain. GHC-SCW Physical Therapist Gina Droessler, PTA, CSCI, CPI provides some tips and tricks on how to minimize lower back pain when working from home. 

Why does sitting at a desk for too long cause back pain?

 Bodies are made to move! Oftentimes, workstations are not set up correctly which results in putting an extra strain on muscles. When muscles are fatigued they send out an alert in the form of pain signals.

What are some stretches members can do to combat back pain?

There are a few stretches that desk workers should be doing every day. Click HERE to access a PDF digital download of how to correctly complete these suggested stretches. 

How often should members take standing breaks if they work at a desk?

Best practice would be every thirty to sixty minutes. Make an effort to get up and move. Walk around  and do stretches above if experiencing muscle fatigue or tightness.  Also, make sure to drink a lot of water which can encourage regular standing breaks when getting up to use the bathroom.

Any tips on how to set up a work from home area to minimize potential pain?

Setting up a workstation correctly is important to fit the needs of each unique body.  Click HERE for a PDF ergonomic self-evaluation to check the effectiveness of your workstation. 

When should a member see a provider regarding body or back pain?

When the pain starts affecting daily activities it’s time to reach out to your provider. Constant pain may suggest a plateau that will not get better without professional help. The sooner a member can contact our PT/OT department, the quicker they can start to feel better! 

Click HERE to learn more about PT/OT at GHC-SCW! 

Meal prepping is the perfect way to keep cooking hassle free while also prioritizing balanced meals. Distancing during the COVID-19 pandemic, can make it harder to get to the grocery store regularly. Families may be placing larger orders once a month, resorting to prepackaged meals or struggling to make favorite recipes without fresh fruits and vegetables.  Fortunately, there are ways to effectively plan for fewer shopping trips. GHC-SCW Dietitian Julie McLaughlin, MS, RD, CD, CDE has some tips and tricks to help stretch grocery shopping trips while still making nutritious and yummy meals.

What are some healthy staple pantry items to stock up on at home?

Frozen or canned vegetables and fruits are cost effective and nutritious. You can also find fresh vegetables and fruit options that have a longer shelf life and buy in bulk. Some favorites are apples, onions, carrots, oranges, cabbage, acorn or butternut squash, and potatoes (regular and sweet). For whole grains, try filling your pantry with brown rice, oats, flour, bread, cereal, quinoa, and barley. These base grains can be cooked in many ways and are very versatile!

You can extend the life of your protein options with canned chicken or tuna or eggs.  Fresh salmon, lean meats, poultry and other fish can be stored in the freezer and thawed to be used as needed. If you aren’t a meat eater, you still need protein. Canned and dried beans as well as lentils and split peas can also be great protein options for you to try.

We haven’t forgotten about good, old fashioned Wisconsin Dairy! Save room in your refrigerator for lower fat and unsweetened yogurt, milk and cheese. You can have skim milk powder in your pantry as a substitute in a pinch. Mix up a bland recipe with a little yummy crunch and extra flavor with nuts, seeds, nut butters, dried herbs and spices.

A pro tip for pandemic grocery shopping is to make sure you check the expiration date on all your packaged items. Buy the items suggested above with the longest shelf life possible. Also, if you are worried about your salt intake due to canned items you can rinse canned vegetables and beans to remove about 60% of sodium. You can lower sugar on canned fruits by pouring off the syrup if the fruit isn’t packed in water.

How can members use one protein source for many meals?

A great strategy is to focus on cooking a larger amount of one protein and then finding a variety of recipes to use it in. For example, you can cook a beef roast and eat it plain with some veggies and rice. Then save some of the meat to make beef stroganoff with noodles and use the rest for a beef-barley soup. If you cook chicken breasts in a crock pot you will have cooked chicken that you can use in an array of recipes.  Freezing it in usable amounts saves meal prep time.

How can members make sure they are getting balanced meals if they aren’t regularly visiting the grocery store?

If you think of the food groups (protein, whole grains/starchy vegetables, vegetables and fruit) try to include foods from at least 3 of the groups in each meal.  You can search for new recipes online by typing in 2 or 3 ingredients in your pantry to use up what you already have.  You might just stumble upon some new favorites!

Is there a nutritional difference between canned fruits and vegetables or fresh?

Nutrition-wise, there isn’t much difference between fresh, canned, or frozen vegetables and fruit.  Canned vegetables do have added sodium so rinsing them can usually reduce sodium by 60%. There are also canned low or no sodium versions available in most grocery stores. Canned fruit often doesn’t include skin on things like peaches or pears so there is just less fiber in those cases. If canned fruit comes in syrup, drain it and just use the fruit. Also, most frozen fruit doesn’t contain any added sugar so that is another great option.

Any advice for large families that may be struggling to make healthy meals for many people?

Protein is usually the most expensive part of a meal.  To make it stretch it farther use less of it in recipes and increase the vegetable and whole grain portions.  Stick with a 3 oz cooked portion of protein (computer mouse size) on a plate with a starch and a vegetable.  Consider meatless meals with beans, lentils or even split peas.  There are plenty of online recipes using inexpensive sources of protein. Check out the links below for some other helpful meal planning resources:

• Healthy Eating on a Budget | MyPlate
• Meeting Your MyPlate Goals on a Budget
• Sample 2-Week Menus (myplate.gov)

It can be normal to feel tired and worn out during cold winter months. Current safety measures of staying indoors more often, coupled with increased stress and dreary weather can cause fatigue, low immunity, muscle pain, and feelings of depression or exhaustion.  These can all be symptoms of seasonal affective disorder, or “SAD.” But for some, they could simply be an indication of a Vitamin D deficiency. We sat down with GHC-SCW Dietitian Julie McLaughlin, MS, RD, CD, CDE to get the facts on the importance of Vitamin D.

Why do we need Vitamin D?

Vitamin D is necessary for many key functions of a healthy body. Your immune system needs it to fight off bacteria and viruses and to help your body absorb calcium. Your muscles need it to move, and to help your nerves carry messages between your brain and body.

How much Vitamin D should we get every day?

The amount of Vitamin D you need depends on your age. For children ages 1-13, teens 14-18, and adults up to the age of 70 the recommendation is 15 mcg (600 IU). For adults aged 71 and older, 20 mcg (800 IU) is recommended. It’s important to note that some people need more or less depending on their medical history.

What foods contain Vitamin D?

Very few foods naturally contain Vitamin D.  Almost all of the United States milk supply is fortified with about 3 mcg (120 IU) of Vitamin D for each 8 oz. glass.  Many plant-based alternatives such as soy milk, almond milk, and oat milk are fortified as well.  Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, and other food products. Fatty fish (trout, salmon, tuna) are among the best natural sources of Vitamin D.  A 3 oz. portion of salmon contains 11 mcg (450 IU) and 3 oz. of canned tuna contains 4 mcg (150 IU) of Vitamin D. While they are not naturally high in Vitamin D, some farmers expose their mushrooms to UV light which increases the Vitamin D content.

Are there other ways to increase my exposure to Vitamin D?

Your body makes Vitamin D when bare skin, with no sunscreen applied, is exposed to the sun.  However, clouds, old age, skin with increased melanin, and Wisconsin weather reduces the amounts your body can naturally make.  While sunscreen limits Vitamin D production, it’s important to use sunscreen with an SPF of 15 or more when you’re outside for more than a few minutes. Unfortunately, sunlight through a window does not result in Vitamin D production.

Should I take a Vitamin D supplement?

You should always check with your primary care provider or pharmacist before starting any supplements as some of them may interact with certain medications.  Keep in mind, the supplement industry is not regulated by the FDA which means there isn’t a standard check on most vitamin contents or amounts.  If you are interested in taking vitamin supplements, make sure to only use brands that have the USP Seal on the label. These are certified by a third-party lab to verify they contain what the label claims.

What happens if you are Vitamin D deficient?

It’s very common for people to be Vitamin D deficient year-round in Midwestern states like Wisconsin.  In children, Vitamin D deficiency can cause bones to become weak and soft. In teens and adults, it can lead to a disorder that results in bone pain and muscle weakness.  Long term shortages of Vitamin D and calcium can lead to osteoporosis.  Some studies have shown a link between low blood levels and an increased risk of depression. Vitamin D is important for a healthy heart, blood vessels, and for normal blood pressure.

How do I know if I am Vitamin D deficient?

There is a blood test that your provider can prescribe that measures the amount of Vitamin D in your blood.  About 25% of Americans have low Vitamin D levels. That number is most likely higher during winters in Wisconsin.  If you suspect your level may be low, talk to your provider about testing your blood.

By Amanda Case, LCSW, SAC

An estimated 58 million Americans experience a mental disorder in every year, yet many people avoid talking about this or getting treatment because of the stigma that is associated with mental illnesses.  Many of us who either have mental illness or are affected by a loved one with mental health issues, may feel ashamed or uncertain about sharing this with others.  By sharing our stories, our strengths, our challenges, and ability to cope, we can start to change the stigma around having a mental illness.

Stigma refers to a cluster of negative attitudes and beliefs that motivate the general public to fear, reject, avoid, and discriminate against people who have a mental illness. Self-stigma occurs when a person applies these negative beliefs to themselves.

• Stigma results in fear, mistrust, and violence against people living with mental illnesses.
• Stigma prevents people from receiving needed mental health services.
• Stigma is a barrier and discourages individuals and their families from getting the help they need due to fear of being discriminated against.

Source: SAMHSA

Here are some helpful resources to learn more about mental illness and how to educate yourself and others about mental health stigma.

NAMI (National Alliance on Mental Illness) 

WISE- End Stigma Together, One Story at a Time

Wisconsin United for Mental Health

Did you know that 7 out of 10 smokers want to quit and approximately 55% of smokers try to quit each year? It may never feel like the perfect time to quit smoking, as behavior change can be difficult. But, if one thing is for sure, you will not regret it.  

At GHC-SCW, we are proud to offer support to anyone who wants assistance quitting smoking. Here is how you get started:  

To get started: 

1. Determine a target quit date no further than 30 days away  
2. Research suggests using one of following two smoking cessation medication options, paired with a form of counseling is most effective in helping a person quit smoking: Chantix + counseling  or using the Nicotine patch and Nicorette mini-lozenges together + counseling  
3. It is important to create a clean, fresh, and non-smoking environment for yourself. Remove all tobacco products such as cigarettes, ash trays, lighters, etc. from all areas of your home and car the day before your quit date.  
4. Remain open minded and positive: there is a chance quitting will not work out exactly as planned the first time around. Rather than viewing this as a failure, think of it as discovering one way that didn’t work. You’re one step closer to finding what works for you. You WILL be successful!  

Quitting smoking is the single most important thing you can do for your health. Here are a few things you can look forward to if you decide to quit:  

Within: 

• 8hrs: CO2 levels drop & O2 levels increase in the blood 

• 2 days: Ability to taste and smell is enhanced 

• 2-3 weeks: Lung function increases 30% 

• 1 year: Risk of Heart Disease decreases by half of a smoker 

• 10 years: Lung Cancer rate is that of a non-smoker 

 

BONUS:  think of all the money you’re going to save! For example, if you’re smoking 1 pack per day, this totals to $3,219 saved per year.  

Group Health Cooperative of South Central Wisconsin is dedicated to helping you achieve your wellness goals. Reach out to your Primary Care Provider today. They will connect you with all smoking cessation resources GHC-SCW has to offer!