Healthcare Tips

As we approach the fall and flu season, having a healthy immune system is important for maintaining overall good health and for fighting off or lessening the impact of viruses like colds, flu, and COVID-19. 

Your immune system is just that – a system of organs, tissues, cells, proteins (antibodies), and other chemicals that allow your body to fight off disease-causing microorganisms. A healthy, well-balanced body typically does a pretty good job at producing an immune response against disease. 

Maintaining a healthy lifestyle has been scientifically linked to enhancing immune system response. Quitting smoking, exercising regularly, maintaining a healthy weight, minimizing stress, and getting plenty of sleep are great healthy-living strategies. Another way to improve your overall health, well-being and to develop a healthy immune system is by eating a well-balanced diet, including reducing refined sugar. Making healthy changes to your eating habits helps to fuel your body with necessary micronutrients in the same way that fueling up your car and maintaining proper oil levels helps it perform efficiently! 

Boost Your Immune System Using Nutrition         

Keeping our immune systems strong is always important and can be done with some basic, consistent, nutrition habits.  It is important not to wait for a cold to start and then decide to add in immune-boosting foods.  We all know eating fruits and vegetables is great for our bodies and when we eat them consistently, we get the most benefits!  Here are a few vitamins and minerals to make sure you are enjoying in your daily meal plan to keep your immune system going strong: 

Vitamin C. This vitamin helps prevent and shorten our infections.  Citrus fruits (i.e., oranges and grapefruit) offer a good dose of vitamin C, but so do kale, bell peppers, strawberries, papaya, and spinach. 

Vitamin E.  A powerhouse antioxidant helps our bodies fight off infections.  Think high-fat plant foods to find your vitamin E:  almonds, peanuts, peanut butter, vegetable oils, and sunflower seeds. 

Vitamin A. Typically, we think of this vitamin for healthy vision, but it is also an essential fighter for our immune systems.  It can be found in fish (tuna is a great source), meat, and dairy.  Plant sources include carrots, sweet potatoes, pumpkin, cantaloupe, dark green leafy vegetables. 

Vitamin D.  Also known as the “sunshine vitamin” because UV light from the sun stimulates vitamin D synthesis through our skin.  Good food sources of vitamin D include salmon, mackerel, tuna, sardines, and fortified milk, orange juice, and cereals.   

Folate (natural form)/Folic Acid (synthetic form).  Supports production and maintenance of cell growth.  Good sources include beans, lentils, avocado, and leafy green vegetables.  Also enriched bread, pasta, and rice.   

Iron.  Helps your body carry oxygen to cells, but it also activates and proliferates immune cells.  Heme iron found in meats is more easily absorbed by the body and good sources include red meat, mussels, canned light tuna, chicken, turkey, and oysters.    Vegetarian iron sources include beans, broccoli, kale, and iron-fortified cereals.    

Selenium.  A mineral important in preventing infections.  Animal foods are the best source, but Brazil nuts have more than 100% of the daily value in one nut! Good sources of selenium include seafood, meat, liver, poultry, and cottage cheese. 

Zinc.  Helps in formation of new immune system cells.  Found predominantly in animal foods, but also in some vegetarian food choices.  Good zinc sources include oysters, crab, lean meats and poultry, baked beans, yogurt, and chickpeas.   

So many wonderfully tasty, juicy fruits and vegetables to incorporate into your daily meal plans.  A favorite powerhouse salad recipe (taken from iheartvegetables.com) to enjoy includes zesty lemon, antioxidant-filled kale, and healthy fat sources: 

Lemon Kale Salad 

• 6 C raw kale (stemmed and torn into bite size pieces) 
• 1 T olive oil 
• Juice from ½ lemon 
• 1 small avocado, peeled, pitted, and sliced 
• 2 T pine nuts or almonds 
• Shredded parmesan cheese to taste (limit if you follow a low sodium diet) 
• Salt to taste (avoid if you are on a low sodium diet) 

Drizzle olive oil and lemon over kale leaves and massage into the leaves with your hands.  Top with avocado, nuts, and parmesan cheese.   

Optional: Add grilled chicken or other favorite lean protein.   

Our immune system needs daily maintenance so include healthy food choices accompanied by good sleep and plenty of water every day.   

Eating a balanced diet, including immune boosting foods, is an important piece of the puzzle to building a healthy immune system over time. In addition, healthy eating and vaccines work together to help your immune system fight infections faster and more effectively. 

If you are interested in learning more about healthy eating, consider making an appointment with Plessen Healthcare’s Registered Dietician Nutritionist, Colleen Cooke.  

Ms. Cooke has over 20 years of experience working in clinical and community settings and holds a master’s degree in Exercise Physiology and Nutrition. Most recently she earned a Certificate in Chronic Kidney Disease Nutrition Management.  

From cardiac rehab patients to Tour de France athletes she brings a wide variety of nutrition experiences to our community. She also has extensive experience working with eating disorders – anorexia, bulimia, and binge eating.  Ms. Cooke enjoys helping patients to live healthier lives while incorporating their favorite foods into their daily routine and encouraging an active lifestyle.   

Most appointments take place via telemedicine where you can meet right from the comfort of your own kitchen! Appointments are also available in person at Plessen Medical Center in Orange Grove. 

In your first one-hour appointment, you can expect to discuss health and nutrition history, set goals, and schedule a follow-up appointment if needed. Providing advanced lab work is helpful. 

Referrals are not necessary to book an appointment, however, services may be covered by insurance for diagnoses such as diabetes, kidney disease, and heart disease. Plessen Healthcare accepts Medicare, MAP, most insurance and offers affordable self-pay rates. 

To book an appointment please call 340-715-7720 or email myhealth@plessenhealthcare.com  

At Plessen Healthcare, our multidisciplinary team is committed to providing the highest quality of care for our patients. We work to improve clinical outcomes through educating, empowering, and guiding every individual on their health care journey and providing an experience that improves the quality of life and well-being. We call this the “Plessen Way”.  Sign Up for Plessen News & Healthcare Tips

As summer heats up and the holiday weekend approaches, it’s important to stay safe at the beach, playing sports, and at the backyard barbecue. The summer months mean that school is out and families are more active, raising the risks of injury.  We’ve compiled some summer safety guidelines from the Red Cross and other sources to make sure everyone enjoys all the fun that summer and island life have to offer. 

Summer Safety Tips 

• Adults should supervise children and new swimmers at all times when at the beach, pool or near any body of water. Especially because our beaches lack lifeguards in the USVI, designate a “water watcher” to actively supervise children and weaker swimmers. 
• When boating, always wear properly fitted U.S. Coast Guard-approved life jackets. 
• Download the Red Cross Swim app, sponsored by The ZAC Foundation, for safety tips, kid-friendly videos and activities, and take the free Water Safety for Parents and Caregivers online course.     
• Avoid sunburns by wearing an SPF of at least 30 and reapplying every 90 minutes. Stay in the shade as much as possible, in addition to wearing UPF safe clothing (UPF = Ultraviolet Protection Factor) like rash guards whether you are at the beach, on the tennis court, or the golf course. Learn more about Sun Safety and your Skin 
• Stay hydrated. The summer heat and humidity cause you to sweat and lose water and electrolytes very quickly. You should try to drink between half an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 ounces of water a day at minimum.  
• Bites and Stings – Carry white vinegar in your beach bag in case you encounter jellyfish or sea urchins. Remove any visible tentacles or spines and then generously pour vinegar on the affected skin to neutralize the neurotoxins that cause discomfort. If the sting is severe, it requires immediate medical attention because it can cause muscle spasms, difficulty breathing, and even death. Over the Counter Benadryl can reduce swelling and itching from insect and bee stings. If you or the patient experience severe itching or hives, nausea or vomiting, pale or sweaty skin, or difficulty breathing seek immediate medical attention at Urgent Care or the ER. 
• Remember to review the latest COVID-19 pandemic guidelines from the Centers for Disease Control and Prevention (CDC) with your family. 

We hope you don’t need us, but if you do, Plessen’s Urgent Care in Sunny Isles is open seven days a week and treats patients ages two and older. Below are some guidelines for when you should visit Urgent Care vs. the Emergency Room. 

When to Seek Urgent Care 

While many injuries don’t require a trip to the Emergency Room, still some require a medical assessment. At Plessen Healthcare we like to say that not all urgencies are emergencies. Many injuries can be handled by our experienced, professional staff at Urgent Care. Plessen Urgent Care is here for non-life-threatening injuries.  

Heat Exhaustion and Heat/Sun Stroke 

• Know the signs. High temperatures and humidity can cause life-threatening illness if untreated. Avoid strenuous activity in high temperatures and drink plenty of fluids. If you or the patient experience heavy sweating, fatigue, excessive thirst, muscle cramps, dark urine, faintness, nausea, and headaches, seek medical attention at Urgent Care. 
• When to head to the Emergency Room: Call 911 or head straight to the ER if you or the patient experience temperatures of 103F or higher, vomiting, seizures or unconsciousness. These symptoms can indicate heatstroke which can cause lasting brain damage and be life-threatening. 

Tears and Breaks 

• With onsite digital x-ray and trained Radiology Technologists on staff, Plessen Urgent Care can handle most broken bones, strains and sprains. 
• When to head to the Emergency Room: Bone breaks of the rib, sternum, spine, skull, facial, pelvic, lumbar, and multiple body fractures should be handled at the ER. Additionally, if the bone has protruded the skin or if the patient is disoriented or unconscious.  

Burns 

• Second Degree burns and sunburns can be treated at Urgent Care. These are burns that are red, blistered, swollen, and painful.  
• When to head to the Emergency Room: You should proceed directly to the ER for third and fourth degree burns or burns that cover more than 8% of the patient’s body. 

Deep Cuts 

• Avoid long waist at the ER and head to Urgent Care with non-life-threatening wounds, minor bites, and cuts or lacerations that have straight edges and may require stitches. 
• When to head to the Emergency Room: If a wound won’t stop bleeding or has spurting blood from a vein or artery, or you can see through to muscles and bone, head directly to the ER. 

Food Poisoning  

• Unfortunately, summer heat and beach picnics can lead to food spoilage and resulting cases of food poisoning. If you have a stomach bug or suspect food poisoning, head to Urgent Care. 
• When to head to the Emergency Room: If the patient has a fever of 101 or higher, severe dehydration, trouble swallowing or blood in their stool, seek treatment at the ER.  

Head Injuries 

• Bumps and blows to the head can be serious, especially in children. Watch for signs of severe headache and nausea. If you or your child experiences these without loss of consciousness, head to Urgent Care immediately. 
• When to head to the Emergency Room: If the injured person has lost consciousness, experiences disorientation or vomiting, head straight to the ER. 

Whenever in doubt of illness or injury, head to Urgent Care for evaluation. Plessen Urgent Care is open seven days per week: Monday through Friday from 7 am to 7pm, Saturday and Sunday from 8am to 2 pm in Sunny Isles on St Croix. 

Many years ago, the American Heart Association deemed April “Move More Month” to encourage people to walk at least 10,000 steps per day for better heart health and overall well-being.

At Plessen Healthcare we have challenged our team to move more! Nurse Practitioner, Jan Powell, has led the charge by organizing weekly after-work walk sessions and walking/running tips with the goal of a staff 5k walk/run on June 5^th.

This April, we want to encourage our patients and community to get out and move more for better health!

The History of Manpo-Kei (10,000 Steps)

As the Japanese were preparing to host the 1964 Tokyo Olympics, there was an increased excitement around being physically fit. The result was an increasing awareness that movement and physical activity was an effective way to lessen or prevent lifestyle diseases such as hypertension, diabetes, and strokes. And the easiest way to keep moving was through walking. Bonus: it was free and didn’t require any equipment or special training. Manpo-Kei became the slogan of the walking movement and literally translates to 10,000 steps. This was a reasonable goal, 10,000 steps per day, to achieve better health. In 1985, studies that were done on the health of the Japanese who participated in the Manpo-Kei movement and the health benefits they realized became accepted science. It was confirmed that walking an average of 10,000 steps per day benefits heart and overall health.

Walking 10,000 steps translates to approximately 5 miles per day. Where the average person walks a mile in 15-20 minutes at a moderate pace, 5 miles equates to about an hour and 40 minutes per day of active walking. You do not have to walk the full 5-miles in one outing. Consider breaking it up into 2-3 shorter walks. Get up from your desk and move more throughout the day. Choose to park farther away at work. Get creative and move more!

If you haven’t been moving or walking regularly, it’s important as with any new exercise program, to begin slowly and consult your healthcare provider if you have any underlying health conditions or health risks. Start with smaller, achievable goals and build as you go.

Just one of the many benefits of living on St Croix in the US Virgin Islands is the wonderful weather that we have year-round. A benefit that encourages spending time outside and being active. Find a place where you enjoy the scenery, grab a friend or a family member and get active!

Tips to Improve Your Step Count and Move More

• Get A Walking Buddy or join a Walking Group – having a partner to keep you accountable is a great way to stick to your goals. Chatting with a friend makes the time and distance feel achievable.
• Walk Your Dog – Our canine family members benefit health-wise from walking and staying active too. Opt for walking during the cooler hours of the day to prevent burning their paws on the hot pavement or sand. And bring plenty of water to keep them hydrated as well.
• Pop in Your Earbuds – Put on your favorite music playlist or listen to an engaging podcast. Keeping your mind active can help to pass the time. You’ll be done before you know it!
• Park at the back of the lot – During the course of the day, look for ways to increase your step count by parking farther from your destination or taking extra flights of stairs when you can.
• Take a Work Break – Studies have shown that taking regular breaks during the day can help to improve productivity. Aim to take a 15-minute break every 75-90 minutes. It’s a great opportunity to stretch or take a mini walk to physically reset your body. Moving more during the day can help to keep your joints more limber and prevent arthritis.
• Go for a Hike – Going up and down hills increases your heart rate and provides an excellent cardio workout. Enjoying the beautiful natural surroundings here in the islands also has psychological benefits that can be relaxing and enhance your overall sense of well-being.
• Walk the Beach – Our beautiful island is surrounded by beaches that offer excellent opportunities for walking. Walking in the less stable sand makes your muscles work harder with each step. Beach walking is a great stress reliever and burns more calories because it requires more effort. Bonus, you can cool off with a swim after your walk!

Other Ways to Move More for Better Health

Of course, walking isn’t the only way to keep moving and improve your health. Choose an activity that you truly enjoy and you will be more likely to stick with it.

Here are just a few ideas:

• Dance!
• Grab your fins and go for an ocean swim
• Go paddleboarding
• Learn Tai Chi
• Join a Yoga Class
• Play Tennis

Start Them Young

Moving more together is a great opportunity for family bonding time. Get the kids off the couch and off their devices and go outside for regular walks or bike rides together. Try out a short exercise routine to incorporate jumping jacks, squats, lunges, some gentle stretching, or even yoga. See who can hold a plank position the longest or do the most leg lifts. Most of all, have fun!

Remember to Stay Hydrated

Especially here in the islands, it is important to stay hydrated. You should aim to drink approximately half an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 ounces of water a day which is about half a gallon or a little more than 2 liters. If you work up a sweat, you may want to drink a bit more to replace fluid lost from perspiration. Working out during the cooler hours in the early morning or around sunset can help to reduce sweating and fluid loss. During the hot summer months, you may choose to walk a treadmill in the air-conditioned gym or opt for a swim.

Being more physically active in our daily lives, even in small ways, can improve our overall health and well-being and prevent many long-term health issues.

If you are concerned about your health or have questions about starting a new fitness regime, reach out to us at Plessen Healthcare. Call 340-715-7720 or email us at myhealth@plessenhealthcare.com to make an appointment.