Expert Guidance

Let’s Get Physical: How Those With Arthritis Can Work Out

BOLD Marketing - Sunday, April 30, 2017

No excuses

 Believe it or not, even those with arthritis or other rheumatic conditions benefit from regular physical activity. Research shows that those who participate in moderate-intensity, low-impact exercises have less pain, better movement control and a happier, healthier life.


Get your heart pumping

Cardio or aerobic activities that make your heart beat faster and increase your breathing do wonders for your lungs and heart. Consistent aerobic exercise will help you move better, could improve joint discomfort and boost bone density, all without worsening your symptoms or disease severity.


Low-impact cardio activities to try


-Brisk walks

-Cardio machines


To reach a safe and moderate-intensity workout, use the talking test. If you are moving so much talking takes too much work, you should lower your effort level. Remember, even ten minutes of moderate-intensity exercise is better than nothing.


Strength and balancing activities

If you are prone to falling, you should consider adding activities that improve balance to your exercise regiment. At least three days per week, warm up for cardio by stretching and practicing balancing techniques.


Balancing exercises

-Balancing on one foot

-Tai chi

-Heel-to-toe walking


Health departments/centers across Southeast Missouri are hosting workshops designed to help those with arthritis or limited mobility enjoy a more active lifestyle. You will learn even more endurance activities, balancing exercises, stretches and relaxation techniques.

Find your location and register for a class today.



The Number One Trick for Losing Weight and Keeping it Off

BOLD Marketing - Saturday, April 22, 2017

You have probably heard the adage: If it sounds too good to be true, it probably is. This saying can be applied to almost every weight-loss trick floating around on the internet and on the front covers of popular magazines. These diet plans are often unhealthy, impractical and profoundly difficult to stick with. Those who participate may lose weight, but they will also experience headaches, hair loss and extreme discomfort. Not to mention any weight loss on these diet plans usually comes crawling back.


The hard truth first: Depending on your starting weight, safe weight loss starts around one-half to two pounds a week. Anything promising you will drop 10 pounds in 10 days could set you up for failure. In fact, you may lose 10 pounds, but because you did not develop healthy eating habits in those 10 days, you will most likely gain all the weight back.


Weight-loss facts:
  •      - Whole grain products are fine to eat in moderation.
  •      - You must burn more calories than you consume.
  •      - Low-fat and fat-free foods are not guilt free. They often contain added flour, sugar and salt – packing on extra calories.
  •      - Skipping meals can make you feel hungrier and lead to binge eating.
  •      - Frozen vegetables are usually more affordable than fresh and contain the same vitamins and nutrients.
  •      - Healthy weight loss takes time, but the results will last if you stick with healthy habits.



Losing weight starts with changing your diet. Did you know that on average, you must walk the length of a football field to burn off one M&M? This goes to show just how much diet comes before exercise. By decreasing your total calorie intake, you should see a decrease in the number on your scale over the course of a few weeks.


You do not have to go on a crazy diet to reach a healthy weight.


For results that will not vanish, follow these weight-loss guidelines:

1. Track all the food you eat in a notebook or in an app on your smartphone.

2. Use a food scale or measuring device instead of estimating your serving sizes.

3. Plan your meals out a few days ahead of time.

4. Use smaller plates and make half your plate fruits and vegetables for every meal.

5. Focus on finding exercises you enjoy instead of working out to lose weight.


There are a lot of myths and diet plans out there claiming to help individuals get results. Unfortunately, there are no magical products or supplements that will help you attain long-term results.

Emergency Stress Stoppers

BOLD Marketing - Thursday, April 13, 2017

It would be nice if stress called ahead to let you know it is coming. If it did, you could properly prepare – maybe set a place at dinner. Unfortunately, stress often springs up when we least expect it or from sources we did not anticipate, like when your car will not start.


Even if we do think an event, activity or person might be stressful, it can be difficult to estimate just how much stress our futures hold – which can cause more stress.


Chronic stress, whether you are suffering from a chronic condition or not, will have detrimental effects on your health. On the other hand, dealing with stress successfully is a learned habit that takes a while to develop. If you are someone who struggles with managing stress, please understand you are not alone.


When you feel overwhelmed, follow this guide:


1. Count down from 10 slowly.

Once you reach zero, start counting again. Try to count slower each time you start over.


2. Take deep and focused breaths.

Match your breathing with your counting to develop a rhythm.


3. Leave the situation.

Even if you cannot physically leave the room, tell yourself it’s OK not to dwell on the stressor. Give yourself permission to move on, especially if the stressor is out of your control.


While simple in nature, these three techniques can help you overcome many uncontrollable situations.

Combatting both interior and exterior stressors means patiently practicing often, even when you do not want to. For a full scope of stress stoppers, register for a Chronic Disease Self-Management Workshop in your area. Find more information here.

How to Get the Medicine You Need

BOLD Marketing - Thursday, April 06, 2017

The average American spends about $1,000 on prescription drugs each year. Unfortunately, many in Southeast Missouri cannot afford to spend nearly that much for the medicine they need. If you have a chronic condition like diabetes or hypertension and you have to choose between medicine or fresh fruits and vegetables, we urge you to apply for the Prescription Drug Assistance program.


The Prescription Drug Assistance program is designed to help those who cannot afford medicines gain access to them through patient assistance programs. Enrolling in the program is easy. Just call our office at 573-624-1607 to have an enrollment packet mailed to you ,or you may download the enrollment forms and instructions.


After completing the forms, mail them and the required documents to our office:

Regional Healthcare Foundation
Prescription Drug Assistance (PDA) Program
215 W. Grant
Dexter, MO 63841

If approved, you will be sent an application for your medications. All you need to do is sign and date your application and mail it back. We will communicate with your healthcare provider to finalize the rest of the paperwork.

Depending on the medicine companies’ guidelines, your medication will either be delivered to your home or available for pickup at your healthcare provider’s office.

Most applications we submit are for a 90-day supply of medication.


  •      - You should apply if
  •      - You don’t have prescription drug insurance coverage.
  •      - You’re underinsured.
  •      - You meet the pharmaceutical company’s income guidelines.
  •      - You’re a U.S. resident.

*Minimum financial guidelines apply.


Do not delay receiving the medication you need. We can help you be healthy.

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