The Ultimate Guide to Living Healthy

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Ready to Start Living Healthy in 2017?

[/fusion_text][fusion_text]The goal of this post is to provide a guideline for living healthy. We all struggle in implementing these lifestyle changes, but keep in mind that small steps in the right direction will produce results. As always, discuss with your doctor before implementing these recommendations.[/fusion_text][fusion_text]

Consume a Heart Healthy Diet

[/fusion_text][fusion_text]- Limit your total daily calories to maintain a desirable weight. Your goal should be a BMI of 21-25 kg/m2. BMI = (Weight in Pounds / (Height in inches x Height in inches)) x 703

– Don’t skip breakfast. Use moderate portions. Avoid eating after 8pm.

– Drink at least 8 glasses of water daily, about 64 ounces. If you have heart or kidney problems talk to your doctor first.

– Drink 2 cups daily of fat free or low fat milk, or equivalent milk products.

– Most fats should come from sources of polyunsaturated and monounsaturated fatty acids like fish, nuts, and vegetable oils (olive, canola, peanut, soybean, sunflower, safflower, and corn). Keep trans- fatty acids (partially hydrogenated vegetable oil shortening) consumption as low as possible. Total cholesterol intake should be no more than 300mg per day and total fat intake should be 20-53% of total daily calories. While saturated fat should be no more than 10% of total daily calories. Good sources of Omega 3 fatty acids are flaxseed, canola, soybean, walnuts, and fish oil capsules.

Living Healthy Fruits – Consume plenty of fiber, such as whole grains, fruits and choose a variety of fruit and vegetables each day. Be sure to select from all 5 vegetable subgroups: dark greens, orange, legumes, starchy vegetables, and other vegetables.

– Reduce intake of red meat, egg yolk, fried foods, and added sugars. Consume more fish (12 ounces/week), poultry, fruits (2 cups/day), vegetables (2 ½ cups/day) and whole grain products (3 or more ounces/day). When selecting and preparing meat, poultry, dry beans, milk and meat products, make choices that are lean, low fat, or fat free.

– When given a choice, select fish over red meat. The safest fish are flounder, farmed rainbow trout, sole, anchovies, and farmed clams and shrimp (low in Mercury and Polychlorinated Biphenyl (PCB)). Other fish are fine to eat in moderation -once a week- such as: cod, farmed cat fish, mahi-mahi, wild salmon, tilapia, and canned tuna. Do not eat shark, swordfish, king mackerel, or tile fish as they contain high levels of mercury. The highest levels of PCB are found in farmed salmon and fish caught in local lakes and ponds.

– Limit salt intake to 2300-5000 mg of sodium per day (1-2 teaspoon of salt/day). Those who exercise heavily may need more. Keep in mind that non salty foods may contain large amounts of sodium. Increased salt intake can increase your blood pressure.[/fusion_text][fusion_text]To learn more about our Prostate Cancer Screen as part of our Personalized Medical Care click here.[/fusion_text][fusion_text]

Benefit of Vegetables

[/fusion_text][fusion_text]- Limit your total daily calories to maintain a desirable weight. Your goal should be a BMI of 21-25 kg/m2. BMI = (Weight in Pounds / (Height in inches x Height in inches)) x 703

– Don’t skip breakfast. Use moderate portions. Avoid eating after 8pm.

– Drink at least 8 glasses of water daily, about 64 ounces. If you have heart or kidney problems talk to your doctor first.

– Drink 2 cups daily of fat free or low fat milk, or equivalent milk products.

– Most fats should come from sources of polyunsaturated and monounsaturated fatty acids like fish, nuts, and vegetable oils (olive, canola, peanut, soybean, sunflower, safflower, and corn). Keep trans- fatty acids (partially hydrogenated vegetable oil shortening) consumption as low as possible. Total cholesterol intake should be no more than 300mg per day and total fat intake should be 20-53% of total daily calories. While saturated fat should be no more than 10% of total daily calories. Good sources of Omega 3 fatty acids are flaxseed, canola, soybean, walnuts, and fish oil capsules.

– Consume plenty of fiber, such as whole grains, fruits and choose a variety of fruit and vegetables each day. Be sure to select from all 5 vegetable subgroups: dark greens, orange, legumes, starchy vegetables, and other vegetables.

– Reduce intake of red meat, egg yolk, fried foods, and added sugars. Consume more fish (12 ounces/week), poultry, fruits (2 cups/day), vegetables (2 ½ cups/day) and whole grain products (3 or more ounces/day). When selecting and preparing meat, poultry, dry beans, milk and meat products, make choices that are lean, low fat, or fat free.

– When given a choice, select fish over red meat. The safest fish are flounder, farmed rainbow trout, sole, anchovies, and farmed clams and shrimp (low in Mercury and Polychlorinated Biphenyl (PCB)). Other fish are fine to eat in moderation -once a week- such as: cod, farmed cat fish, mahi-mahi, wild salmon, tilapia, and canned tuna. Do not eat shark, swordfish, king mackerel, or tile fish as they contain high levels of mercury. The highest levels of PCB are found in farmed salmon and fish caught in local lakes and ponds.

– Limit salt intake to 2300-5000 mg of sodium per day (1-2 teaspoon of salt/day). Those who exercise heavily may need more. Keep in mind that non salty foods may contain large amounts of sodium. Increased salt intake can increase your blood pressure.[/fusion_text][fusion_text]

Exercise Regularly

[/fusion_text][fusion_text]Living Healthy Exercise – Engage daily in 30-60 minutes of physical activity that is moderate in intensity. Daily exercise can be broken up into 2 sessions.

– Start gradually. Stop and discuss with your doctor if you have pain.

– Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises for muscle strength and endurance.

– Please consult your physician prior to starting any exercise program.[/fusion_text][fusion_text]

Use Alcohol in Moderation

[/fusion_text][fusion_text]- Alcohol intake should not exceed 2 drinks per day for men and 1 drink per day for women. Keep in mind that 1 drink is equivalent to 1 oz. of alcohol or 12 oz. of beer. Alcohol intake should be reduced if you have hypertension or other chronic medical problems.

– Alcohol should not be consumed by pregnant and lactating women, children and adolescents, individuals taking medications that could interact with alcohol and those engaging in activities that require attention, skill or coordination, such as driving or operating machinery.[/fusion_text][fusion_text]

Reduce Stress

[/fusion_text][fusion_text]- Avoid stressful situations and learn new ways to cope with stress.

– Yoga and meditation are excellent options.

– Marry someone you love. Evidence shows that health and lifespan is improved by being in a committed relationship.

– Consider getting a pet.[/fusion_text][fusion_text]

Maintain Preventative Health

[/fusion_text][fusion_text]- Check your cholesterol, blood pressure, and blood sugar routinely and take appropriate actions if elevated. If abnormal, lifestyle modification or medications may be appropriate to prevent complications.

– Influenza vaccine: Annual flu vaccine is recommended for people over 6 months of age.

– Pneumonia vaccine: Two pneumococcal vaccines, PCV13 and PPSV23, are recommended for people over 65 years of age. For people less than 65 years of age with chronic medical conditions or who smoke, a single PPSV23 vaccine is recommended.

– Tetanus vaccine: Tetanus vaccine every 10 years and pertussis vaccine added to Tetanus once as an adult.

– Prostate cancer screening: Initiate prostate cancer screening discussions with your primary care physician at age 50, continue screening until age 75. If African American, begin discussion at age 45. Screening includes annual PSA and digital rectal exam. See your doctor if you are having urinary problems.

– Pelvic exam and Pap smear: Screening has become controversial and is no longer advised annually for routine screening. Discuss with your OB/GYN for the most up to date recommendations.

– STD’s: Be screened for STD’s if you are sexually active, especially between the ages of 15 to 29. Hepatitis C and HIV screening is recommended for people at high risk.

– Mammography: Every 2 to 3 years for women over 40 and annually for women over 50 to age 75. Women, know your breasts, perform breast self exams monthly. Notify your physician if you detect an abnormality.

– Colon cancer screening: Begin screening for blood in the stool at age 40. Begin colonoscopy screening at age 50. If African American, begin colonoscopy screening at age 45. Be familiar with the color and shape of your stool. Notify your doctor if stool is black, bloody, consistently pencil thin, or you experience a major change from your bowel movement routine.

– Abdominal Aortic Aneurysm (AAA): If you have ever smoked, be screened once for AAA at the age of 65. If you have hypertension or a family history of AAA you may need to be screened sooner.

– Vision/Hearing: Periodic hearing and vision screening every 3 to 5 years, sooner if abnormality is noted.[/fusion_text][fusion_text]

Sleep

[/fusion_text][fusion_text]- Get adequate sleep, at least 6 to 7 hours nightly.

– Practice good sleep hygiene. The bed should only be used for sleep or sex.

– Melatonin supplementation may help with insomnia.

– Limit caffeine intake, especially after 12 noon.

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Quite Smoking

[/fusion_text][fusion_text]- When trying to quit, talk to your doctor, you don’t have to do this alone.

– Medications are available to help you quit.

– Evidence shows that repeated attempts at quitting inceases likelihood of success. If you don’t succeede the first time, try, try, again.[/fusion_text][fusion_text]

Focus on Safety

[/fusion_text][fusion_text]- Always wear seat belts while driving a car.

– Always wear helmets while riding a bike.

– Do not drive after drinking.

– If you own a pool, make sure it is fenced.

– Learn to swim.

– Wear plenty of sunscreen to prevent sunburn.

– Install smoke detectors in the home and change batteries twice yearly. The best smoke detectors are those that are both photoelectric and ionization.

– Keep water heaters under 120 degrees Fahrenheit.

– Do not keep fire arms at home. If you do, ensure fire arms are locked and secure.

– Practice safe sex.

– Do not engage in illegal drug use.[/fusion_text][fusion_text]

Wear plenty of sunscreen to prevent sunburns

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Be Emotionally Aware

[/fusion_text][fusion_text]- Be an optimist. A pessimistic style of living is associated with increased death rate.

– Have faith in God or consider other spiritual practices.

– Be honest with others and yourself.

– Control your anger.

– Love your family.

– Help others in need.

– Always guide actions towards others by love, righteousness, and equality.[/fusion_text][fusion_text]I hope you enjoyed the Ultimate Guide to Living Health! At Buckhead Medicine in Atlanta, our goal is to help our patients live the happiest, healthiest lives possible. Take the time in 2017 to focus on yourself by improving your health.[/fusion_text][/one_full][button link=”#” color=”default” size=”” stretch=”” type=”” shape=”” target=”_self” title=”” gradient_colors=”|” gradient_hover_colors=”|” accent_color=”” accent_hover_color=”” bevel_color=”” border_width=”” icon=”” icon_position=”left” icon_divider=”no” modal=”” animation_type=”0″ animation_direction=”left” animation_speed=”1″ animation_offset=”” alignment=”center” class=”footer-button modal-trigger-one” id=””]Request Appointment[/button]

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FAQ

What services are provided as a part of my annual fee?
  • Same-day or next business day appointments
  • Direct access to Dr. Espinosa via his personal cell phone after hours, weekends, and holidays
  • Minimal office wait times
  • Longer, more comprehensive appointments
  • House Calls (requires additional trip fee)
  • A strong focus on preventive medicine, long-term health and wellness
  • A personal professional relationship with your physician
What is the mission of Buckhead Medicine?

We strive to provide the highest quality medical care, emphasizing a comprehensive approach to prevention and disease management. We want patients to be completely satisfied with every aspect of their care.

Where is your office and are you on the medical staff of a local hospital?

Yes, Dr. Espinosa’s office is in Buckhead, a suburb of Atlanta. He is on the medical staff of Piedmont Hospital in Atlanta, Georgia and Northside Hospital in Atlanta, Georgia. If you require hospitalization, Dr. Espinosa will coordinate your patient care by working with the hospital based physicians. He will also make periodic hospital visits during your hospitalization.

Who will cover for you when you are not available?

On infrequent occasions when Dr. Espinosa is out of town or otherwise unavailable, he will have another qualified physician cover for him. Even while out of town, Dr. Espinosa will generally be available by phone to his patients and to his covering physicians. For practical reasons, we reserve the right to designate another qualified physician to perform any and all services should the need arise.

Do you accept insurance?

Commercial Insurance and Medicare:
Buckhead Medicine is an In-Network provider for Blue Cross Blue Shield PPO, Aetna, Coventry, Humana, Cigna, Tricare and United Healthcare. Our practice fully participates in the Medicare program. Buckhead Medicine accepts all other insurance as an Out-of-Network provider. We, however, do not participate in the Medicaid program. Regardless of your plan, we will bill your insurance for all covered services. It is our intention that no insurance-covered medical services are included in your annual fee.

HMO and Medicare HMO:
We do not participate in HMO programs. As such, HMO patients will not be able to join the practice until they transition to either a PPO or traditional Medicare plan.

Do I still need insurance if I enroll with you?

Yes. Personalized medical practices do not take the place of general health insurance coverage. Buckhead Medicine is a primary care medical practice, not a health insurance program. You are advised to continue your PPO, Medicare or other insurance program. If you are an uninsured individual and desire to enroll in the practice, we will provide you with a discounted fee schedule for office visits, tests and procedures.

What if I don't have health insurance?

For uninsured patients, Buckhead Medicine offers an uninsured patient plan. Although this plan is not insurance, it does cover for all clinic visits and any labs or tests that are performed in our office. In many cases this plan provides for significant cost savings to uninsured individuals. Please contact our office for additional details on this plan.

Will my insurance still be billed for my office visits?

Yes, we will bill your insurance company directly. The annual fee does not cover costs for regular exams or testing conducted inside or outside of the clinic. These costs are billed to your insurance provider in the same manner that traditional practices bill insurers.

Is there a co-payment?

If you have commercial insurance, we will collect the co-payment at the time of service. Medicare patients usually do not require a co-payment.

Do you bill Medicare for the annual fee?

No. The annual fee is not covered by Medicare. The fee only includes services that are not covered by Medicare and, as such, cannot be paid for or reimbursed by Medicare. We will bill Medicare for your sick visits and for any additional services performed at this practice that are covered by Medicare.

Will my commercial insurance reimburse my annual fee?

No, commercial insurance does not typically reimburse for the annual fee. However, some Flexible Spending Account and Health Savings Account plans may pay for all or part of the annual fee. In addition, some insurance plans allow the concierge fee to apply towards the annual deductible. Members are advised to consult their human resources representative at their place of employment.

Is the annual fee tax deductible?

In many cases the annual fee is a tax deductible healthcare expense. Patients are advised to consult with their tax consultant to clarify qualification in their particular circumstance.

Does the annual fee cover lab, x-ray, specialist fees and hospitalization?

Services such as labs, x-ray, specialty visits or hospitalizations are covered based on coverage determined by your insurance plan.

Are there age limits?

Dr. Espinosa is an Internal Medicine physician. His specialty is Adult medicine. Dr. Espinosa is trained to manage acute and chronic medical illnesses among adults. As such, the practice is limited to patients 17 years of age and older.

What if I have an emergency?

If you have a life threatening emergency, call 911 immediately. After you call 911, please call Dr. Espinosa. He will contact the hospital and notify the emergency room of your tentative arrival. In addition, Dr. Espinosa will provide the emergency room with pertinent medical history information

How far in advance do I need to book an appointment?

Dr. Espinosa is committed to providing his patients with easy access to care. All urgent visits will be accommodated either same day or next day, placing the greatest priority on the sickest patients. Annual physical exams will be booked 1 to 2 weeks in advance.

What do I do if I become ill while traveling or away on an extended vacation?

Call 911 if you have a life threatening emergency. Then call Dr. Espinosa. Call Dr. Espinosa first if the problem is minor. With the exception of a few controlled substances, most prescriptions can be ordered anywhere in the country. If necessary, it may be possible for Dr. Espinosa to find you a resource in your area. If you seek care at an emergency room or urgent care center out of our area, we request that you have the doctor seeing you call Dr. Espinosa for coordination. Dr. Espinosa will be readily available by phone for consultation with you and/or other health care personnel. If you should require hospitalization while away, at your request, Dr. Espinosa will establish phone communication with you and your attending physician(s) to ensure continuity of care.

Do you make house calls?

House calls will be available to Buckhead Medicine members, within a limited radius from the clinic. These will be done as deemed appropriate by Dr. Espinosa on a case-by-case basis. Home visits will be billed to your insurance provider similar to an office visit. A separate trip fee is required for house calls.

What if I need to see a specialist or a surgeon?

Of course, Buckhead Medicine patients are free to see any specialist they wish. We are available to help you decide what specialists to see and to coordinate such consultations. Patients may frequently request for “doctors in my area”, and we can accommodate this. We will ensure that the most appropriate resources are used, the earliest arrangements are made, and your applicable medical information is sent in advance of your specialist visit.

What about the cost of prescription medications?

The cost of prescription medications are the patient’s responsibility and in most cases should be covered by their insurance plans. We have expertise in assisting patients in purchasing medications in the most cost effective manner.

Will I be required to pay my annual fee even if I do not use your services?

Yes. Paying your annual fee allows you to be a member of the practice whether you are sick or well. We encourage our patients to utilize the amenities offered such as wellness consultations and emails for appropriate non-urgent health related questions, regardless of your state of health.

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