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May 26, 2020

We care about you and want to help you maintain your well-being during this time. We are supporting our staff with ideas for staying healthy and want to share with you, our patients and community members, some of what we are sharing with our teams. We know that together we will all make it through this, and we are committed to supporting you in staying healthy. Each week we will offer at least one area you can focus on to take care of yourself, with simple ideas to do from home or wherever you are.

Four ways to build a stronger immune system

We are moving into the summer months, a time when we naturally want to go out into the world to play, enjoy nature, and connect with people we care about. As we do this, we can all take steps to make sure our immune systems are as strong as possible to help us keep unhealthy germs and viruses (yes, including the coronavirus) at bay. If our immune systems are strong, our bodies are better able to stay healthy all year long.

We can keep our immune systems healthy by doing a few important things each day. Remember these four simple steps to take and check in with yourself throughout the day to make sure you are helping your body stay strong and healthy.

Nourish
Nourish your body with healthy food and stay hydrated by drinking plenty of water. One way to make sure you are eating foods that give you a full range of the vitamins you need is to eat the colors of the rainbow. If you choose fruits and vegetables that are different colors (red, yellow, blue, green, purple), your body will benefit. Yellow and orange fruits and vegetables give you plenty of Vitamin C, green ones give you Vitamin K and folate, and blue and purple ones give you antioxidants. Remember to limit sugars and processed foods and cook your own meals using fresh ingredients as often as you can.

Move
Make sure that some type of exercise is part of your day. Talk with your health care provider to decide the right type and amount for you. Play a sport, take a walk or a hike, swim, stretch, or dance! Daily exercise supports your immune system by increasing blood flow and oxygen throughout your body, which means that your immune system has a better chance of fighting off unhealthy organisms. It also strengthens muscles, increases endurance, and can help fight off anxiety and depression. If you exercise outside you have the added benefit of enjoying the natural world, and if you exercise with others you can enjoy the social connections you make.

Relax
Give yourself a break from stress. When we feel stress, our bodies tense up and release hormones that prepare us to fight or flee whatever danger we believe we are facing. If these hormones pump through our bodies for too long, they weaken the immune system. If we make it a daily practice to give ourselves time to relax, play, and enjoy our lives, our bodies benefit. When we relax, our organs and all the systems in our bodies can recharge. Give yourself time every day to do things you enjoy, and your health will benefit.

Rest
Give your mind and body a full, restful night of sleep. When we sleep, our bodies repair themselves from the day and recharge our energy systems for the next day. To create the best environment for healthy sleep: make sure the room is a good temperature (not too warm or too cold), stop use of computer or television screens at least an hour before bedtime, and create a simple ritual to relax yourself just before you close your eyes. Read a good book, spend a few minutes practicing mindfulness, or talk quietly about the good points of your day with someone you care about. Take a deep, relaxing breath and let yourself drift into a good night’s sleep.

Tip: Write these four words on a piece of paper and put them on your refrigerator or in another place you will see them each day: nourish, move, relax, rest. Every time you see these words, think about how your day is going and what you can do to take care of your body and your immune system before closing your eyes to go to sleep. Be well!

May 18, 2020

We care about you and want to help you maintain your well-being during this time. We are supporting our staff with ideas for staying healthy and want to share with you, our patients and community members, some of what we are sharing with our teams. We know that together we will all make it through this, and we are committed to supporting you in staying healthy. Each week we will offer at least one area you can focus on to take care of yourself, with simple ideas to do from home or wherever you are.

One Step Closer to Health–take a walk!

It’s May and the flowers are blooming. All of nature seems to be coming alive, and it is a great time to go outside. One way to enjoy the natural world is to take a walk, which not only supports health, but also allows us to appreciate the beauty all around us.

Walking offers several health benefits. It can ease pain in our joints and muscles, support the health of our heart and other organs, and help us build up endurance so we can increase the types of exercise we are able to do. It is something we can do slowly or quickly, allowing us to pay attention to what our body needs in the way of movement.

In addition to the physical health benefits, walking can assist in improving emotional health. Walking even 10 or 15 minutes a day increases blood flow to the brain and throughout the body, causing the release of hormones that can ease feelings of sadness or anxiety. When we walk with others, we have the added benefit of making social connections that are great for our well-being. When we walk alone we can create time for ourselves to think and reflect about what matters to us, helping us be more mindful and at peace when we return to other activities. We may also feel more creative after a walk, as the increased blood flow to our brains helps us think more clearly.

If all of that isn’t enough of a reason to go outside and take a walk, then read this portion of a Harvard Medical School article called Walking for Health:

Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you. What’s more, it’s free and has practically no negative side effects. Walking for 2.5 hours a week – that’s just 21 minutes a day – can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp.

So, are you ready to take a walk?

Tip: If you don’t already walk regularly, start slowly. Walk for 10 minutes a day and increase to doing that twice a day, or simply increase how far you go on your daily walk. If you already have a regular walking routine, increase the amount of walking you do or pick up the pace to increase the health benefits. Be sure to talk with your doctor or another health care professional if you have any concerns about this or other types of exercise. Enjoy your walk!

May 11, 2020

We care about you and want to help you maintain your well-being during this time. We are supporting our staff with ideas for staying healthy and want to share with you, our patients and community members, some of what we are sharing with our teams. We know that together we will all make it through this, and we are committed to supporting you in staying healthy. Each week we will offer at least one area you can focus on to take care of yourself, with simple ideas to do from home or wherever you are.

Mental Health Awareness Month: In this together

May is national Mental Health Awareness Month. This is a topic that touches everyone in our country, whether we are facing our own mental health issues or those of someone we know. We may be caring for family members with mental health issues, or we may experience occasional depression or anxiety. Mental health issues are similar to physical health issues in that we may need professional treatment and support. We all need compassion and caring, no matter what health issues we face.

According to the National Alliance on Mental Illness (NAMI):

• 1 in 5 U.S. adults experience mental illness each year
• 1 in 25 U.S. adults experience serious mental illness each year
• 1 in 6 U.S. youth (aged 6-17) experience a mental health disorder each year

We are in this together. It is important to reach out if you or someone you care about is facing a mental health issue. The following resources are available:

• Contact our care teams at 541-535-6239 and ask about our mental health services.
• Reach out to people you trust for support.
• Visit the National Alliance on Mental Health website for more resources: nami.org

Tip: We can all use support in keeping our mental health in a state of balance. Remind yourself to do three things each day for your well-being in this area: take time to relax and play; connect with other people; and practice gratitude for things in your life. When we are relaxed, connected, and feeling thankful, we are more able to handle whatever life brings. Be well.

By Paul Nicholson, president of La Clinica’s Board of Directors and retired executive director of Oregon Shakespeare Festival 

I’ve followed the La Clinica story for at least 20 years, admiring how it has steadily grown from a storefront health center for migrant farmworkers to its current position as a leading healthcare provider in the Rogue Valley, reaching nearly 30,000 patients each year. I’ve been associated with La Clinica through my work as executive director for the Oregon Shakespeare Festival and as board president of the Ashland Community Hospital. My wife Cathy and I have long supported the Raise Your Heart for Health campaigns. We were donors to the West Medford Health Center capital campaign and have been contributors to La Clinica ever since. I was asked to join the board of directors eight years ago and have loved being able to be more active with the organization.  

What first attracted you to La Clinica? I recognized long ago that La Clinica had a very clear commitment to the health of our community. In the early days, most of that commitment played out in its work with the Latinx community, but more recently, particularly since the advent of the Affordable Care Act, its reach has expanded to be the largest healthcare provider to lower income residents in the valley. It offers a broad range of services, unmatched by any other healthcare provider in the valley. It serves patients with compassion, kindness, and great skill. La Clinica changes people’s lives. And people have learned that they can rely on La Clinica. Before I joined the board, I watched the CEO, Brenda Johnson, in her work as a leader, and said to myself, “Sometime I want to work more closely with Brenda.” 

What keeps you involved? La Clinica is constantly striving for excellence and is not afraid to innovate. It’s exciting to be part of it! I truly believe that all of us are here on this earth to make a difference. To make the world a better place. The way we can do that is through using our talents and knowledge and resources to improve the lives of others. I’ve been blessed to have been able to learn a great deal over the years about how to grow and support nonprofits, and I have been, and still am, grateful to have had the opportunity to offer what I can to La Clinica, and, indirectly, to the patients it serves. In my time on the board I think I’ve been able to have a modest impact, which is certainly gratifying. And I love being one of Brenda’s thought-partners!  

What are your hopes for La Clinica? My immediate hope is that we emerge unscathed from this dreadful COVID-19 crisis. Fortunately, the leadership team, with Brenda’s guidance, has had an emergency preparedness plan in place for many years, and the organization was able to swiftly and smartly react to the challenges we faced. We have strong ties with our patients and community supporters, as well as some financial reserves, and that gives La Clinica a measure of stability that we can use to build into the future. But most importantly, La Clinica has an amazingly resilient body of staff and providers who are the foundation of the organization, and who will continue to work for the well-being of every member of our community. I am confident that we will emerge from this crisis a stronger, more cohesive and responsive organization.  

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