Health and Wellness Tips from Dr. Zach Egger

Hello 2021! We're kicking off the New Year with a few tips from Dr. Egger of Phelps Medical Group on how to make progress on a healthier you.

“We spent the last year prioritizing staying home and social distancing, which ended up making us all a little too sedentary,” Egger said. “While social distancing is still very important, our immune system needs tuned up regularly to maintain our health.”

Here are a few pointers Dr. Egger recommends:

1. Try a Mediterranean diet. According to the Mayo clinic, this includes a daily consumption of vegetables, fruits, whole grains and healthy fats; weekly consumption of fish, poultry, beans and eggs; moderate portions of dairy; and limited red meats. (

Dr. Egger says this type of diet can be especially helpful for patients with diabetes, hypertension or other cardiac diseases.

2. Move your body. Ideally, spending 30 minutes per day doing a moderate activity like a brisk walk, at least 5 days per week. However, it’s ok to start slow. Listen to your body and try to slowly increase your ability until you meet that 30 min/5 days goal.

3. Drink as much water as you can. It’s important to limit your intake of sugary drinks. Reach for the water!

4. Don’t put off your annual wellness visits. It’s important to touch base with your primary care provider on a regular basis, and especially if you have any irregular pain or new symptoms. Preventative care is much more pleasant, and affordable, than reactive care!

If you're looking for options for working out at home, we encourage you to reach out to the Holdrege YMCA and ask about participating in "The STRONG Challenge", a 6-week program sponsored by Phelps Memorial Health Center, which will focus on being more active, as well as your all-around health. The program is open to anyone, no membership required! Participants will receive text messages with a weekly theme, words of encouragement, as well as activities and inspiration. Contact the YMCA for further details or to enroll in the program.