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Monday Health Minutes with Valley Health Systems

Monday Health Minutes: Essential Tips from Valley Health Systems

In the latest installment of "Monday Health Minutes" broadcast on WSAZ, experts from Valley Health Systems delved into a variety of timely health topics designed to help viewers navigate the challenges of summer wellness. Aired on July 22, 2025, this segment featured insights from healthcare professionals at Valley Health, a leading provider in the region, emphasizing preventive care, lifestyle adjustments, and practical advice for maintaining optimal health during the warmer months. The discussion was structured around short, actionable "minutes" – bite-sized segments that pack a punch of information without overwhelming the audience. From hydration strategies to mental health check-ins, the episode aimed to empower individuals and families to make informed choices that enhance their well-being.

The segment kicked off with a focus on hydration, a critical yet often overlooked aspect of summer health. Dr. Emily Carter, a family physician with Valley Health Systems, explained that as temperatures rise, the body's need for fluids increases dramatically to regulate temperature and support vital functions. "Dehydration can sneak up on you," Dr. Carter noted, highlighting symptoms like fatigue, dizziness, and dry mouth that might be mistaken for mere tiredness. She recommended aiming for at least eight 8-ounce glasses of water daily, but adjusting based on activity level and environment. For those engaging in outdoor activities, such as hiking in the Appalachian trails common to West Virginia, she suggested infusing water with fruits like lemon or cucumber for added flavor and electrolytes. The discussion extended to vulnerable populations, including children and the elderly, who are at higher risk. Parents were advised to monitor kids' fluid intake during playtime, perhaps by setting reminders or using fun, colorful water bottles. Dr. Carter also touched on the dangers of sugary drinks, which can exacerbate dehydration, and promoted alternatives like herbal teas or diluted fruit juices. This health minute wrapped up with a tip on recognizing severe dehydration, urging immediate medical attention if confusion or rapid heartbeat occurs, and directing viewers to Valley Health's urgent care centers for quick assessments.

Transitioning smoothly, the next minute addressed sun protection, a perennial summer concern amid rising skin cancer rates. Dermatologist Dr. Michael Ruiz from Valley Health emphasized the importance of broad-spectrum sunscreen with an SPF of at least 30, applied generously and reapplied every two hours, especially after swimming or sweating. He debunked common myths, such as the idea that darker skin tones don't need protection, stressing that everyone is susceptible to UV damage. "UV rays don't discriminate," Dr. Ruiz said, pointing out that prolonged exposure can lead to premature aging, sunburn, and increased melanoma risk. The segment included practical demonstrations on proper application techniques, like covering often-forgotten areas such as the ears, neck, and tops of feet. For outdoor enthusiasts in the Huntington area, where community events like festivals are abundant, he recommended seeking shade during peak sun hours from 10 a.m. to 4 p.m. and wearing protective clothing, including wide-brimmed hats and UV-blocking sunglasses. Dr. Ruiz also highlighted the role of regular skin checks, encouraging self-examinations for new moles or changes in existing ones, and scheduling annual dermatology visits through Valley Health's clinics. This advice was particularly relevant given recent local health data showing a uptick in sun-related skin issues, underscoring the need for proactive measures.

Nutrition took center stage in the following segment, with registered dietitian Sarah Jenkins offering guidance on building healthy summer meals. She focused on incorporating seasonal produce, abundant in West Virginia's farmers' markets, to boost nutrient intake while keeping things fresh and appealing. "Summer is the perfect time to load up on antioxidants from berries, tomatoes, and leafy greens," Jenkins explained, detailing how these foods combat inflammation and support immune function. She provided a simple recipe for a grilled vegetable salad with quinoa, emphasizing portion control and balanced plates – half veggies, a quarter protein, and a quarter whole grains. For families dealing with picky eaters, she suggested involving kids in meal prep, like making fruit skewers, to foster healthy habits. The discussion addressed common pitfalls, such as overindulging in barbecue fare, and offered swaps like turkey burgers instead of beef or yogurt-based dips over creamy ones. Jenkins also touched on hydration through food, noting that water-rich fruits like watermelon can contribute to daily fluid needs. Viewers were encouraged to track their intake using apps or journals, and those with specific dietary needs, such as diabetes management, were directed to Valley Health's nutrition counseling services for personalized plans.

Mental health was not overlooked in this comprehensive episode. Psychologist Dr. Laura Bennett from Valley Health Systems dedicated a minute to stress management techniques amid the hustle of summer vacations and back-to-school preparations. She described how seasonal changes can disrupt routines, leading to anxiety or burnout. "Mindfulness practices can be a game-changer," Dr. Bennett shared, recommending short daily meditations or deep-breathing exercises to reset the mind. She illustrated a simple technique: the 4-7-8 breathing method, where you inhale for four seconds, hold for seven, and exhale for eight. For those feeling overwhelmed, she advised setting boundaries, like designating tech-free times during family outings. The segment highlighted the connection between physical and mental health, noting that regular exercise, such as walking in local parks, releases endorphins that alleviate mood dips. Dr. Bennett stressed the importance of recognizing signs of deeper issues, like persistent sadness or sleep disturbances, and seeking professional help without stigma. Valley Health's behavioral health resources, including telehealth options, were promoted as accessible ways to get support, especially in rural areas where mental health services might be limited.

The episode continued with a segment on physical activity, tailored to summer's opportunities and challenges. Exercise physiologist Mark Thompson encouraged incorporating fun, low-impact activities like swimming in community pools or cycling on scenic trails. He outlined the benefits of at least 150 minutes of moderate aerobic activity per week, as per CDC guidelines, which can reduce the risk of chronic diseases like heart disease and obesity. For beginners, he suggested starting with 10-minute walks and gradually building up, while advising on heat safety – exercising in the cooler parts of the day and listening to your body for signs of overheating. Thompson also discussed strength training, using bodyweight exercises like squats and planks that require no equipment, making them ideal for home or travel. He addressed common barriers, such as motivation lapses, by recommending buddy systems or joining local fitness classes through Valley Health's wellness programs.

Wrapping up the health minutes, the experts touched on sleep hygiene, an often-underrated pillar of health. Sleep specialist Dr. Anna Patel explained how irregular summer schedules, from late-night barbecues to early sunrises, can disrupt circadian rhythms. She advised maintaining a consistent bedtime routine, even on weekends, and creating a cool, dark sleep environment to combat heat-related insomnia. Tips included limiting screen time an hour before bed and avoiding caffeine in the afternoon. Dr. Patel linked poor sleep to broader health impacts, like weakened immunity and weight gain, urging viewers to prioritize seven to nine hours nightly.

In conclusion, this "Monday Health Minutes" episode from Valley Health Systems provided a holistic roadmap for summer health, blending expert advice with everyday applicability. Whether it's staying hydrated, protecting your skin, eating nutritiously, managing stress, staying active, or getting quality rest, the key takeaway is consistency and awareness. Viewers are encouraged to visit Valley Health's website or call their helpline for more resources, appointments, or to learn about upcoming community health events. By implementing these tips, individuals can enjoy a healthier, more vibrant season ahead. (Word count: 1,248)

Read the Full WSAZ Article at:
[ https://www.wsaz.com/2025/07/22/monday-health-minutes-with-valley-health-systems/ ]