Training Tips to Help You Get In Shape for One of Nashville’s 5K Races
Whether you hit the pavement first thing every morning or you’ve never put on a pair of running shoes in your life… participating in one of Nashville’s summer 5K races is a fun way to challenge yourself and get some exercise.
A great activity for all levels, 5K races (5 kilometers, 3.1 miles) are happening all over town this summer. If you’re thinking about signing up for a 5K, check out these tips from providers at St. Thomas Medical Group!
Get In Shape for a Nashville 5K
- Join a community of runners! “But I’m not a runner,” you say. Great! You don’t have to be. East Nasty, an East Nashville running community, offers a “Potato to Tomato” training program for the East Nashville Tomato 5K. Fleet Feet Sports offers 12-week training programs to help new and experienced runners train for 5Ks and other races. These programs cater to all levels of experience, offering different pace groups. The community aspect can help motivate you to stay on-track and committed to completing your goal.
- Take time to warm up. Always take a few minutes to warm up before your run. A good stretch and warm-up routine can get your blood flowing, reducing risk of injury and setting you up for a more enjoyable and efficient run.
- Mix up the running and walking. If you’re new to running, cut yourself from slack and mix things up. Consider walking on some of your training days. On other training days mix up your activity with both running and walking. For example, you might run for 15 seconds and then walk for 45 seconds. This approach may reduce the risk of injury and stress on your body.
- Re-evaluate your diet. Once you start exercising, you might find that your diet affects you differently. You might feel fatigued or low on energy after a run. Talk to your doctor about your diet. Consider adding in protein and healthy energy-rich snacks that will replenish those depleted resources.
- Drink lots of water. It’s hot out there! Don’t forget to hydrate before setting out for your run. Drink 8 to 16 ounces of water about an hour or two before. Have a few more sips 15 or 30 minutes before setting out.
- Consult a Nashville doctor. Finally, if physical activity is a new priority in your life, you may want to talk to a primary care physician about new exercise habits. If you have any concerns about developing healthy new exercise habits, you may find an exam and conversation with a doctor to be immensely helpful in setting you off in the right direction.
Trusted Physician Care That Helps You Prepare!
For many people, committing to participate in a 5K is no small undertaking! If you’re looking to make some new exercise habits, talk to a trusted primary care physician in Nashville at St. Thomas Medical Group. You can schedule an appointment online or by calling +1 (615) 301-7040.
What’s Covered In a Well-Woman Visit?
Did you know that your health insurance plan covers you for one completely free wellness exam per year? According to healthcare.gov, a well-woman visit can include 16 specific preventive services for women and another 12 preventive services for pregnant women or women who may become pregnant… things like shots, disease screening, education and counseling.
It’s Really Free?
Yes! If you have Medicare or a health insurance plan obtained through the Health Insurance Marketplace, you are entitled to one free wellness exam per year from a doctor or provider in your plan’s network.
You Don’t Have to Be Sick to See a Doctor.
Our internal medicine providers at St. Thomas Medical Group are here for you when you get sick. But we also love seeing you when you’re healthy! Why? By getting the chance to visit with you when you’re healthy, we can build a relationship and establish a knowledge of your “baseline wellness.” That way, if you do get sick in the future, we have better context and knowledge about you. We may know something about your family history or personal medical history that could allow us to provide better, more accurate care. A well-woman visit is a great opportunity for establishing that “baseline wellness” with your doctor.
So, What Happens In the Well-Woman Visit?
We’ll use this appointment to look at your overall health and wellness. During this time we’ll document your health habits and history, perform a physical exam, and talk with you about your health goals.
#1 Health Habits & History
First we’ll open up with a discussion about your health and history. Things like…
- Medical history and family health history
- Sexual health and sexual partners
- Eating habits and physical activity
- Use of alcohol, tobacco, and other drugs
- Mental health history, including depression
- Relationships and safety
#2 Physical Exam
Then, we’ll move to the physical exam portion of the well-woman visit, which may include:
- Measuring your height and weight
- Calculating your body mass index (BMI) to see if you are at a healthy weight
- Checking your blood pressure
- Taking your temperature
- Doing a clinical breast exam (feeling your breasts and under your arms for lumps or other changes)
- Doing a pelvic exam
- Pap smear (if it is due for your regular interval)
- Birth control and contraception management
(source: healthfinder.gov)
#3 Health Goals
Finally, we’ll talk about your health goals. If you want to lose weight or quit smoking, we can work together to develop a plan that will help you achieve that goal. We can also talk about what screenings or follow-up services might be appropriate for you. This is your chance to take action with your health!
How Can I Prepare for My Well-Woman Exam?
You can make the most of this appointment by coming prepared with a list of questions. Go ahead and write them down as you may not remember all of your questions during the appointment! Ready to schedule? Make your appointment online, or call +1 (615) 297-2700.
Nashville Allergies Are Here! 3 Ways to Fight Back!
Argh…
….humph!!
“Uggh… why, Nashville?”
No, it’s not the traffic at this time of year that has Nashvillians grumbling. (Okay, who are we kidding? It’s always the traffic.) It’s that special time of the year when pollen is out in full force and allergies are taking over our sinuses. When allergies have got a hold of your eyes, nose, and throat, it’s hard to focus on anything else.
So What Are Allergies?
Those symptoms we call “allergies” are a reaction produced by the immune system’s hypersensitivity to substances like pollen, dust and pet dander (“allergens”). When exposed to those allergens, the body releases histamine in the blood and tissues, bringing on the all-too-familiar symptoms like sneezing, watery eyes, nasal congestion and drainage, headaches, and even gastrointestinal or skin reactions. This is known as an Ig-E Mediated Allergy.
There’s another type of allergy doctors assess: Non-Ig-E Mediated Allergy, which is triggered by things in the environment that do not depend on Ig-E – things like smoke, chemicals, and cold moist weather.
Ok, How Can I Stop My Allergies?
First, you have to know what’s causing the symptoms of your allergies. The Nashville allergy specialists at St. Thomas Medical Group may evaluate the cause(s) of symptoms by obtaining a medical history; performing an ear, nose and throat exam; ordering a sinus CT scan (in some cases); and ordering an allergy test. Allergy testing can be done directly through the skin or as a blood test.
Once the evaluation is complete, the allergy specialist may be able to provide a diagnosis, which informs treatment. Generally speaking, there are three ways to treat allergies:
- Medication Therapy. Antihistamines and nasal sprays are some of the common drugs used to manage allergy symptoms. If you’ve bought over-the-counter versions before in the past with mediocre results, don’t assume that’s just “how it is.” Prescription versions of these medications have helped many patients. Furthermore, once you’ve been properly diagnosed, your allergy specialist may be able to prescribe you a different medication that’s more appropriate for your specific allergen triggers.
- Avoidance Therapy. As a part of your care, your allergy specialist will help you develop strategies for limiting your exposure to the allergens that trigger your symptoms.
- Desensitizing Immunotherapy (IT). Finally, some patients may qualify for immunotherapy (IT) – “allergy injections.” Immunotherapy may be administered in the form of weekly injections in your doctor’s office or orally (taken under the tongue) twice a week at home. There are different options, benefits and risks associated with both. However, IT has brought about relief for many patients suffering from Nashville allergies!
Sniffly, Runny or Stuffy? Visit the Nashville ENT & Allergy Clinic!
Advanced care for Nashville allergies is possible at Nashville ENT & Allergy Clinic. We are committed to professional specialty care using a collaborative team approach and state-of-the-art electronic information and medical technology – all conveniently housed under one roof. To schedule an appointment with one of our physicians (all certified by the American Board of Otolaryngology/Head and Neck Surgery), call +1 (615) 386-9089 or send us a message.
