Men’s Health Month

Men’s Health Month


Men’s Health Month is held every June to raise awareness about the importance of men’s health and encourage men to take proactive steps to improve their well-being. The goal of Men’s Health Month is to promote healthy behaviors, encourage early detection and treatment of diseases, and provide information and resources to support men’s overall health.

Some of the key health issues that Men’s Health Month focuses on include:

  1. Prostate Health: Promoting awareness about prostate cancer, the second most common cancer among men.
  2. Heart Health: Raising awareness about cardiovascular diseases and promoting healthy lifestyle choices to prevent heart disease, such as regular exercise, a balanced diet, and managing stress.
  3. Mental Health: Encouraging men to prioritize their mental well-being, seeking help for mental health issues, and reducing the stigma surrounding mental health.
  4. Testicular Health: Promoting awareness about testicular cancer and the importance of self-examination.
  5. Fitness and Nutrition: Encouraging men to adopt healthy eating habits, engage in regular physical activity, and maintain a healthy weight.

Throughout Men’s Health Month healthcare providers work to provide information, resources, and support for men to make positive changes in their lives and improve their overall health and well-being. Help encourage your loved ones to schedule regular check-ups and screenings to live a longer and healthier life!



4 Simple Ways To Improve Your Posture

4 Simple Ways To Improve Your Posture

Posture describes the position in which you hold your body. Since your posture is often an unconscious practice, you may not think about it often. Having good posture is important for your long-term health, so it’s helpful to be mindful of your stance when standing or sitting. Maintaining good posture is a simple, ongoing process that can help improve your mental and physical health and prevent related medical conditions.

Health Effects of Poor Posture

Having consistent poor posture can damage your health over time. While your posture can affect you in the long term, you may also notice symptoms of poor posture right away. Understanding the effects of poor posture can help motivate you to improve the way you hold your body.

Body Pains

The most common short-term side effect of poor posture is body pain. This often occurs in areas of the body such as your:

  • Neck.
  • Back.
  • Shoulders.
  • Wrist.
  • Knees.

These aches are your body’s way of alerting you of your poor posture. Pain occurs because of the unnecessary strain on your muscles. If you consistently keep a slouched stature, you may notice that you have ongoing pain in these areas and might need massages regularly.


The tension that you feel in your upper back, shoulders, and neck from poor posture can cause headaches and migraines over time. If you suffer from frequent migraines, improving your posture may be an effective way to provide relief, since this tension can also lead to a decrease in neck mobility that can cause migraines or headaches.

Body Changes

Consistent poor posture can cause physical changes to your body over time. This can include rounded shoulders and a potbelly. Another physical change you may notice is that your knees may stay bent when standing or walking. In severe cases, you might also experience spine deformities.


Arthritis is a long-term effect of poor posture. It occurs because of your body’s natural response to heal the sore muscles your posture can cause. Healing these pains can lead to inflammation, irritating nearby joints and causing arthritis.


Poor posture can also affect your mobility and flexibility. This can cause your body to feel stiffer. Having decreased flexibility might increase your likelihood of injury as well, as your mobility range may not allow quick movements or certain twists.

Ways To Improve Your Posture

Even if you’ve had consistently poor posture for years, you can take steps to improve it. This can help you reduce your chance of developing medical conditions such as arthritis and help you feel more comfortable by decreasing body pain. Here are four ways you can start improving your posture:


Stretching can exercise your muscles and prepare them for use. Strengthening your muscles can help you maintain better posture and relieve body aches. Some stretches to try include:

  • Core exercises: Completing crunches, planks, and leg extensions can help you build core strength.
  • Superman pose: Lay on your stomach and stretch your arms and legs a few inches off the ground, holding them straight. Maintain this pose for a while, then relax and repeat.
  • Seated chest stretch: Sit up straight, sideways in a chair. Then, clasp your hands behind you with your palms facing your back and lift your arms until you feel tightness.

Finding stretches to build your strength and flexibility can help you maintain good posture and avoid injury. Commitment to general exercise, such as taking walks, can help you improve your health and muscle strength, leading to better posture.


As mentioned before, posture is often an unconscious choice you make. Try to be more mindful about how you’re sitting or standing to ensure you recognize when you’re holding your body in an unhealthy way. It’s also helpful to be mindful of your habits and daily choices that may lead to poor posture. For example, if you work in an office setting, consider your desk set up to discover if it allows you to sit comfortably with good posture.


The clothes and accessories you wear can also contribute to your posture. Wearing comfortable, low heel shoes with good arch support can help you stand or sit comfortably with your feet flat on the floor. Also, wearing clothing that encourages mobility can allow you to move freely and ensure that you’re not keeping your body in unnatural positions for too long.


Your stature describes the way you hold your body. Whether you’re standing or sitting down, it’s important to keep a tall and straight posture. Try to align your shoulders with your hips and keep your back straight. This can help you maintain a tall stature, which allows you to stretch and build your muscles in a healthy way. Eventually, after practicing this stature regularly, you can maintain it for longer and without needing to make the mindful decision to do so.

Standing vs. Sitting Posture

It’s important to maintain a healthy posture whether you’re sitting or standing. While these positions share some posture factors, such as keeping a straight stature, there are some differences in the ways you can improve your sitting or standing posture:

Ways To Improve Your Standing Posture

When standing, it’s helpful to imagine that there’s a straight line running parallel behind your body. Try to align your body to this line. This means keeping your shoulders back and squared, standing straight and tall, and keeping your head level. Try to keep your stomach in so that your hips align with your shoulders. It’s also helpful to keep your arms resting naturally at your side and to stand with your feet shoulder-length apart.

Ways To Improve Your Sitting Posture

To sit with better posture, relax your shoulders and keep your elbows close to your body. Imagine 90-degree angles following from your shoulders to the tips of your fingers. Keep your feet flat on the floor and avoid crossing your legs for extended periods of time. Try to keep your thighs parallel to the floor and sit up as straight as possible. Maintaining your posture while sitting can be more difficult, so it’s important to change your position often and take breaks to stand occasionally.


Fun Christmas Events in Sherman, Texas

Christmas Thunder

Join us for the 7th annual Christmas Thunder in downtown Sherman! Live Christmas carols from local musicians, tree lighting, as well as hot chocolate and an instrument petting zoo! Come be a part of Christmas Thunder!

Sherman Community Players presents White Christmas at the Finley Theater

We may or may not get snow here in Texoma this holiday season, but it will be a White Christmas at the Finley Theater as Sherman Community Players stages the beloved musical full of songs by the iconic American composer Irving Berlin.

The show, based on the classic movie from 1954, tells the story of two World War II veterans turned song-and-dance men who end up romancing two beautiful singing sisters at a lodge in Vermont, with plenty of seasonal fun along the way.

Pack 6 Christmas Party

We will have a private room if anyone wants to bring any side dishes or desserts.

Please RSVP if you plan to attend. Include a message with your registration you plan to bring anything. We will share a headcount before the event.

Scouts will be paid for, and depending on how many people RSVP, siblings likely be included as well. We’ll know more are RSVP gets going. Bowling and games for adults will be at your own expense.

Holiday Nights of Lights

Our very own Pecan Grove West Park will shine a little brighter at our Annual Holiday Nights of Lights Event. Make plans to join us to celebrate the turning on of over 7 miles of Christmas lights strung among the trees. Take a stroll along the paved trail; cozy up with someone you love while sipping on a warm cup of hot chocolate.

Can’t join us? Don’t worry, the lights will be on every evening through the New Year!

Top Heart Healthy Foods

Weight loss, the cessation of smoking, and regular exercise can all be highly beneficial to your heart. Did you know that you can also improve your heart health by eating certain foods? Below, you can discover some top heart-healthy foods so you can alter your diet or keep eating the foods you already love.

Red Wine

Not only does red wine make you seem like an elegant diner, but it can also contribute to your heart health. The next time you need an excuse to order a glass at dinner, you can claim your cardiovascular health as your reason. Red wine is rich in antioxidants that can raise your body’s levels of high-density lipoprotein cholesterol. This good cholesterol can reduce the risk of cholesterol buildup and help your heart function optimally. Red wine’s antioxidants may also keep your blood vessels in tip-top shape and promote the adequate flow of blood to and from your heart.

Note that you should always drink red wine in moderation. Drinking too much alcohol can increase your risk of developing medical problems such as high blood pressure or heart failure. You should also avoid red wine if you have a family history of alcohol abuse.

Limit your consumption appropriately. Experts often suggest that women limit their consumption of red wine to one glass (five ounces) per night and that men limit their consumption to two glasses per night. Be sure to talk with your doctor about how much you can safely drink depending on your current circumstances.


Seafood tends to be rich in omega-3 fatty acids, which are unsaturated fats that decrease inflammation throughout the body. Excess inflammation can harm the blood vessels that connect to your heart, which may result in strokes or heart disease. These fatty acids can reduce abnormal heartbeats, decrease triglycerides, and reduce blood clotting.

Salmon is one of the several types of fish that contains abundant amounts of omega-3 fatty acids. If you don’t like the taste of salmon, you can opt for other fish, including Atlantic mackerel, cod, herring, and lake trout. As you’re trying to improve your heart health, you can aim to consume two servings of one of these fish varieties per week. Talk with your doctor if you should limit your fish consumption, as pregnant women and other groups may need to adhere to limitations.

For added benefits, consider garnishing your salmon with fresh herbs such as coriander leaves. Coriander serves as a diuretic, which means it can reduce your blood pressure and expel excess sodium from your system. Both of these benefits can potentially lower your risk of heart disease. Coriander may also lower your bad cholesterol levels and may decrease your risk of developing coronary heart disease.

Black Beans

Black beans are an incredibly versatile food. You can scoop them into a breakfast burrito, add them to your favorite chili recipe, and whip up a hearty black bean soup. Black beans are rich in magnesium, antioxidants, and folate, all of which can help decrease your blood pressure. If you have high blood pressure, black beans may help increase the elasticity of your blood vessels and promote better blood flow to the heart.

The fiber that black beans have can also keep your blood sugar and cholesterol levels in check. If you’re getting your black beans from a can, consider rinsing them before adding them to your desired dish. Rinsing black beans can help remove excess salt that can contribute to high blood pressure.

Olive Oil

Olive oil is a heart-healthy cooking ingredient that comes from mashed olives. It has plenty of antioxidants that can keep your blood vessels working properly. It’s a good idea to substitute olive oil for saturated fats like butter whenever possible. Making this swap may help you lower your levels of bad cholesterol. Some ways to enjoy olive oil include dipping your bread in it, using it to cook vegetables, and drizzling it onto a salad.

When possible, try to use cold-pressed olive oil. This type of olive oil is made without the use of heat or extra chemicals, so it retains many of its beneficial nutrients during the production process.

Whole Grains

As much as you may love breakfast cereals and white bread, it may be time to ditch them and opt for whole grains instead. Whole grains don’t leave out any essential nutrients like their refined counterparts do. Whole grains have the bran, endosperm, and germ parts of the grain. The inclusion of these parts makes whole grains much healthier for your heart, as they protect against coronary heart disease instead of increasing your risk of it. They may also help lower your systolic blood pressure and cholesterol levels.

Some examples of heart-healthy whole grain food items include whole barley, quinoa, brown rice, and corn. Be mindful when you’re shopping for whole grains at the grocery store. Look for products with labels like “whole wheat” or “whole grain.” Be wary of products with a “multigrain” label, as this label may not guarantee that a product is a whole grain.

Sweet Potatoes

The next time you’re by the potatoes in the supermarket, consider picking up some sweet potatoes instead of white potatoes. Sweet potatoes are rich in lycopene, which is a compound with antioxidant properties. This root vegetable has a lower glycemic index compared to regular potatoes, which may prevent dramatic increases in your blood sugar levels.

If you order sweet potatoes at a restaurant, you may receive a dish topped with sugary caramel dressing and marshmallows. Forgo these toppings and opt for garnishes like lime juice or cinnamon to enhance the natural sweetness of sweet potatoes without skyrocketing your blood sugar levels.

Have any questions? Contact our Office Today!

Grayson County’s Best Kept Secret

The Library- A Hidden Gem in Sherman, Texas




The Library Grill was built in 1933 as a farmhouse and remained so until 1968.

It then went to serve as the city of Knollwood’s public library until 1976. It stood to be a staple in Grayson County, where the community could visit, take their children to pick up a book at this quaint farmhouse turned library.


The Roelke family purchased the property in 1976 and turned it into a bar. As the bar grew more and more popular, Mike decided to convert the property into a restaurant in the 2000s and the rest is history!


The Library Bar and Grill stands to be one of the best kept secrets of this growing town. The restaurant still carries the charming farmhouse feel to it. The restaurant is bigger than it looks from the outside! The property has 4 different dining rooms with a newly added “STUDY” overlooking the outdoor patio. The patio can be used to host a reception, wedding or any kind of party!

Whether you are looking to celebrate a special event or just enjoy a delicious meal with your loved ones, The Library houses everything you need to have a great night out!

Address: 5147 N Travis St, Sherman, TX 75092

What is a Prostate Exam?

What is a Prostate Exam?

A prostate exam is a screening method used to look for early signs of prostate cancer.

What is your provider looking for during the exam?

During the examine, your doctor is feeling for irregularities in size, shape, and texture of the prostate.

Prostate cancer is asymptomatic, which means men usually don’t show signs or symptoms of the disease until it’s in a more advanced stage.

When should men get a prostate exam?

According to the American Cancer Society, men should have their first prostate exam by age 50. If you have a family history of prostate cancer, you should consider having your first prostate exam at age 45.


Frequently Asked Questions:


How long does a prostate exam take?

The exam itself takes about 10 minutes.

Does a prostate exam hurt?

The exam may feel uncomfortable, but it should not be painful

Should I poop before a prostate exam?

You do not need to change your bathroom routine.

Do I need to fast before a prostate exam?

It is not required to fast before an exam, it is not recommended to eat a heavy meal.

Can you check your own prostate?

Since this is an internal exam, only a medical professional should perform this exam.


November is National Men’s Health Awareness Month. We encourage our patients to get checked to help prevent possible health issues.

Contact our office today!


Hormone Replacement Therapy


Hormone therapy is the use of hormones to treat and restore hormone balance within the human body. Hormone imbalance is commonly associated with aging.  Symptoms of hormone imbalance that are effectively treated with hormone replacement therapy include hot flashes, night sweats, irritability, anxiety, weight gain, muscle loss, joint pain, poor sleep, and many more.

Both Women and Men experience Symptoms of Hormone Imbalance:

The more common causes of hormonal imbalance tend to produce the following symptoms in both men and women:

  • Unexplained weight gain or weight loss
  • Poor sleep
  • Brittle or weak bones
  • Irritability and anxiety
  • Changes in sensitivity to cold and heat
  • Very dry skin or skin rashes
  • Headaches
  • Long-term fatigue without reason
  • Unexplained or excessive sweating
  • Brain Fog or Inability to Concentrate



There are different delivery methods of hormones.

  • Pellet Therapy
  • Creams and Gels
  • Patches
  • Pills
  • Injections

An imbalance of hormones can cause multiple issues.

The most common being low energy and loss of sleep. This is because hormones regulate the body and it’s functions.  Hormonal imbalance is when your hormones aren’t where they should be.  Either your body is not producing enough of a specific hormone, or producing too much of one.

Contact our office to see if Hormone Replacement Therapy is right for you!

The Importance of Mental Health

The Importance of Mental Health



Your mental health is just as important as your physical health. Both physical and mental health are imperative to be your best self. Sometimes life can become overwhelming. We each have our own struggles to battle. Here are some tips to improve your mental health. Our office is always available for questions or treatments we offer to help or prevent health issues.



Be Active– Getting exercise activates your endorphins. Endorphins are a feel-good chemical in your brain.


Eat Healthy– Getting a nutritious diet will help improve your body’s ability to function at its maximum potential. The right foods can fuel you with energy.


Proper Rest– Getting a good night’s rest can improve your over all mood. During sleep, your body is working to support healthy brain function and maintain your physical health.


Learn Something New– Learning something new or picking up a new hobby can give you those same feel-good endorphins. Challenge yourself to a new experience.


Express Your Feelings- People are often weary to express their emotions. It’s important to have someone to talk to, with zero judgment. We all need to vent at times.


Meditate– Meditation has been proven to relax the mind therefore improving your mental health and headspace. The basic concept of meditation is that it is a practice that connects the mind and the body. Its purpose is to help increase both physical and mental peace and calm.



Keep in mind these are just tips. We hope these are helpful to you or someone you know. Don’t hesitate to contact our office with questions or concerns. There are many causes and reasons for physical and mental health, our mission is to help you prevent and solve these issues.


September is National Suicide Prevention Month.

Please reach out if you are in need.


Battle of the Ax!




The Battle of the Ax


It is said to be the longest standing high school football rivalry in Texas. The two teams are the Sherman High Bearcats VS the Denison High Yellow Jackets. The Battle of the Ax was established in 1906, and was originally played on Thanksgiving day. 

To paint a picture for you, things we now take for granted were luxuries. Pavement, for example, was first laid in Sherman in 1905 and it wasn’t everywhere. A necessity now known as air conditioning was non-existent. People had to find ways to entertain themselves and football was a show people LOVED to watch!


1906 was the first year both Sherman and Denison schools recognized this rivalry now known as “Battle of the Ax.”

In 1949, Denison businessman Jack Barker, who owned the Main Street ice cream store, wanted to bury the ax. Mr. Barker wanted to transpire a feeling of good sportsmanship between Sherman and Denison. He donated the ax to the football teams to pass back and forth to the winners.

The first team to win the ax was Sherman in 1949, the score ended 13 to 7.  The outcome of every game is engraved on the ax blade and once it’s filled, the team with the most victories will keep the original ax.  Since 1906, the Sherman Bearcats have 57 wins to Denison Yellow Jackets’ 32. There have only been 6 ties throughout the years.   With the competitive nature of each team and community it is a surprise that neither Sherman or Denison have stolen or withheld the ax. Although it’s a huge thrill of a win, a victory, the ax in your house,  the Bearcats and the Yellow Jackets fight it out year after year for the love of the game and the pride in their city!





The Battle of the Ax will take place on August 26, 2022 at Munson Stadium

331 W. Morgan St.

Denison , TX 75020

Best Places to Eat in Sherman, Texas!