Don’t be Fooled by the False Promises of Quackery

From our friends at Legacy-GoHealth Urgent Care:

With the indulgences of the holidays behind us, many people are feeling bloated, sluggish and ready to get back in shape. We commend that decision but urge you to avoid “quackery.”

What signs point to quackery? Claims of fast, easy, effortless, guaranteed or permanent weight loss. High-pressure sales tactics, one-time-only deals or pyramid sales – avoid at all costs!

5 Proven Strategies for Getting Back in Shape

As the medical director of Legacy-GoHealth Urgent Care, I recommend these five proven strategies to help you feel your best in the new year.

1. Move your body. Movement is crucial for physical and mental health. It increases endorphins that help improve your mood. It’s good for your heart health, helps support weight management, builds stronger bones and aids stability, balance and coordination. Exercise also boosts our immune systems – especially important in the winter. The American Heart Association recommends getting 30 minutes of exercise at least five days a week. It’s easier than you think!

2. Try a plant-based diet. Even if you don’t want to go vegan or vegetarian, you can still improve your health by starting to eat a plant-based diet. Try to get more of your calories from fruits, vegetables, lentils and beans, and treat meat and dairy products like side dishes, not entrees. It will increase your intake of heart-healthy antioxidants, fiber, vitamins and minerals – and help you avoid foods that contain artery-clogging saturated fat.

3. Discover the benefits of probiotics. Probiotics are live yeasts and contain “good bacteria” that can aid digestion, boost immunity, support urinary and vaginal health, prevent allergies and improve oral health. They are found in such foods as sauerkraut, yogurt, miso, buttermilk and tempeh.

4. Improve your sleep habits. Sleep affects your heart, weight, mind, mood, memory and more. Make sure you’re getting seven to nine hours a night. Start by keeping your bedroom between 60°F and 67°F, as temperatures outside this range can disrupt REM (rapid eye movement) sleep, according to Avoid drinking large volumes of liquid two hours before bedtime to cut down on trips to the bathroom. Read more about getting good sleep here.

5. Protect yourself through the rest of the cold, flu, COVID-19 and RSV season. Upper respiratory infections started early this year. Colds, flu, COVID-19 and RSV ran rampant in our community through the early winter months, and we must remain vigilant in protecting ourselves and our families – especially babies and seniors.

8 Top Preventative Measures to Avoid Getting Sick

• Be vaccinated for COVID-19 and the flu
• Wash your hands often and well
• Remind kids to wash their hands after using the bathroom, before and after eating and after they get home from school or other activities
• Keep hand sanitizers in backpacks and the car
• Show kids how to cough into their elbow
• Inventory your medicine cabinet for prescriptions, over-the-counter medications and a working thermometer
• Stocking your preferred pain-reducing/anti-fever medication is especially important in the winter. Ask your pediatrician for the correct dose now so you have it available for nighttime fevers
• Keep Pedialyte drinks or popsicles on hand for rehydration when your child is ill, and avoid juice, soda or Gatorade

If your child gets sick, contact their pediatrician to see if they need an evaluation, and keep them hydrated. Children should pee at least four to six times a day. If it’s less than that and they’re vomiting or not drinking, they need to see a healthcare provider.

At Legacy-GoHealth Urgent Care, we’re here to help you stay as healthy and happy as possible in 2023 and beyond. If you have questions about how to feel your best in the new year, please visit one of our pediatric urgent care centers located in Cedar Hills and Cascade Park or any one of our 17 other locations. Visit for more information.

Dr. Christian Molstrom
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