You At Your Best

sPecIal TO nWa DeMOcraT-GazeTTe Dr. Steven Spencer and Dr. Larisse Tantchou provide high-quality, comprehensive medical care for all ages at Washington Regional's Har-Ber Family Clinic in Springdale. Certified by the American Board of Family Medicine, Dr. Spencer earned his medical degree at the University of Arkansas for Medical Sciences and completed his family medicine residency at the University of Alabama/Huntsville Hospital. He has been providing care for Northwest Arkansas families since 1994, including 11 years at the Washington Regional Emergency Department. Since 2017, Dr. Spencer has provided care at Har-Ber Family Clinic. Dr. Tantchou earned her medical degree at the University of Ulm in Germany and completed a family medicine residency at the University of Arkansas for Medical Sciences Area Health Education Center in Northwest Arkansas. Board certified in family medicine, Dr. Tantchou has been providing care for area families since 2011 and has served patients at Har-Ber Family Clinic since 2014. Appointments at Har-Ber Family Clinic are available by calling 479-463- 2333. The clinic is located at Washington Regional's Springdale Center for Health, which offers a number of medical services for the entire family at 813 Founders Park Drive, Suite 206, in the Har-Ber Meadows neighborhood. Har-Ber Family Clinic is open Monday – Friday. More information is available at wregional.com. Primary Care for all ages at Har-Ber Family Clinic steven spencer, M.D. sPecIal TO nWa DeMOcraT-GazeTTe Many of us lose track of our own health needs in the midst of caring for our families, friends, households and jobs. It's easy to use the excuses that we're too tired, too busy or too stressed to begin making major healthy lifestyle changes. But even small changes can have a positive impact on your health, says Steven Spencer, MD, of Washington Regional's Har-Ber Family Clinic. "Some factors that affect your health – such as genetics and age – are beyond your control, but making small changes toward healthy living can help reduce your risk of many serious diseases," Dr. Spencer says. "There is nothing more powerful than the sense of accomplishment you feel when you take steps – even small ones – to improve your health." Along with the following recommendations from the Agency for Healthcare Research and Quality, Dr. Spencer offers tips to make choosing a healthy lifestyle easier: Maintain a healthy weight; eat a variety of healthy foods and limit calories and saturated fat Check out ChooseMyPlate. gov, a website that provides nutrition and health information as well as tips for shopping, cooking and meal planning. "One simple change most people can make is to substitute drinks containing sugar or caffeine for water," Dr. Spencer says. "You don't have to give up all of your favorite foods, but pay attention to the number of calories you drink." Be physically active The Centers for Disease Control and Prevention recommends at least 20 minutes of moderate physical activity daily. Exercising doesn't have to be a chore, Dr. Spencer points out. "Have fun with your fitness plan. As long as you're moving, it counts. Get creative and have family and friends join in on the action." Don't smoke In addition to not smoking, Dr. Spencer recommends avoiding second-hand smoke as well. "Choose establishments that are smoke-free. Ask your friends not to smoke around you or in your home or car." Protect yourself from too much sun The damaging ultraviolet rays from sunlight, while present year-round, are greatest during the late spring and early summer months. "Choose a hat with a wide brim so your face, head, ears and neck are protected," Dr. Spencer suggests. Drink alcohol in moderation, or don't drink at all According to the Centers for Disease Control and Prevention, any health benefits of alcohol are limited to moderate consumption – one drink a day for women and two for men. Control your blood pressure and cholesterol; get the screening tests you need "Routine care and health assessments can help lower your health risks, including ones that may be hereditary," Dr. Spencer says. "Screenings such as mammograms, blood pressure checks, cholesterol tests and colonoscopies allow for early detection and the possibility for more treatment options." To help keep your good health on track each year, Dr. Spencer suggests scheduling an annual checkup around your birthday. "At your annual visit, talk with your doctor to create a customized plan for you to stay on top of your overall well- being," he recommends. Review your family's medical history and possible health risks, he says, and discuss lifestyle options that will enhance your life. Determine specific screenings and immunizations unique to your health needs. SimPle STePS to stay healthy even small changes can have a positive impact on your health. SATURdAY, FEBRUARY 23, 2019 | mARch - wEllnESS nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 13

• Cover