health education | wellness

Tag: Prevention

How to Get Better Sleep? 9 Easy Ways

It’s no secret that sleep is important. Quality, uninterrupted sleep can have a positive impact on your alertness and productivity the next day. But it’s not always so easy to get a good night’s rest. Stress, light, noise, and even the temperature of your bedroom can all play a role in how well you sleep at night. However, there are several small changes you can make that will have a big impact on your ability to catch zzz’s. Read and use the bedtime routine template that is downloadable for 9 ways to sleep better tonight. Here is the gist of the template that you can download….

How to Get Better Sleep?

1.Try to sleep and wake at consistent times

If you have consistent sleep and wake times, your body will produce more melatonin and you will sleep better. So, try to keep the same schedule every day, even on weekends. Even if you don’t hit the sack at the exact same time every night, try to keep your sleeping and waking times consistent. If you have to change your sleep schedule due to travel, a shift at work, or other circumstances, make the change gradually. If you feel that your sleep-wake cycle is off from travel or jet-lag, try to see the early morning skyline. The red light hues of the light spectrum will help to reset your circadian clock.

2.Avoid caffeine later in the day

Caffeine is a stimulant that keeps you awake by blocking adenosine receptors in your body (One of the triggers of sleep is the buildup of adenosine in the body). Caffeine can also have a half-life of 8 to 12 hours. Since sleep is a relaxation process, you don’t want caffeine near bedtime and for some in the late afternoon. Stick with drinking caffeinated beverages in the morning or early afternoon and avoid any caffeine after 3 pm. If you need a little pick-me-up later in the day, try an afternoon walk or just go outside to get fresh air.

3.Exercise regularly (but not too late in the day)

Regular exercise is another very good way to improve the quality of your sleep. Regular exercise can help to prevent insomnia by calming your mind and releasing tension in your muscles. It can also help you get to sleep faster as long as you don’t exercise too close to bedtime. Exercising too close to bedtime could actually make it harder for you to fall asleep because your cortisol, heart, and body temperature rise when you exercise, and all these factors can make it harder to fall asleep.

4. Don’t eat too late and don’t drink alcohol before bed

Eating a heavy meal too close to bedtime can make it harder for you to fall asleep. You want your last meal to be at least 2 hours before you sleep, preferably before 7 pm. This is because your body needs time to process the food you’ve eaten and it uses a lot of energy to digest. If you eat a very heavy meal within a few hours of bedtime, your body may have a hard time digesting it while you’re sleeping. This can disrupt your sleep quality.

On a similar note, drinking alcohol before bedtime can affect your sleep quality. Alcohol is a depressant and while it might make you feel sleepy or drowsy, you are not getting your best sleep.

5. Blue light filter

Blue light coming from your computer, phone, and other screens interferes with your body’s ability to produce melatonin. Melatonin is a hormone that is critical for the onset of sleep. It is produced by the pineal gland and helps to promote sleep by decreasing the wakefulness in the center of your brain.

If you have trouble falling asleep, try installing a blue light filter on your devices. This will help to reduce the amount of blue light that your eyes are exposed to before bedtime. Try to avoid screens for at least an hour before bedtime. Also, if you have a TV or computer in your bedroom, make sure that the screen is off. If you need to turn on lights at night, try warmer tone lights rather than bright blue-toned lights. Not only can blue light from screens disrupt your sleep, but it can also make it harder to fall asleep in the first place.

6. Turn off the lights

This one may seem obvious, but you’ll find it much easier to sleep if you turn off all the lights in your bedroom. If it is absolutely necessary to have a light on in the bedroom, use a night light or a dim light with softer tones.

7. Darken your bedroom (and use blackout curtains)

Nine Ways to Sleep Better

Darkening the room can help you relax and sleep better. Blackout curtains are a simple and effective way to darken the room around you. If you don’t have blackout curtains, you can also use thick blankets to cover your windows. You can also try using an eye mask to block out any remaining light. You might feel silly wearing a mask, but it can make a big difference in how deeply you sleep.

White noise generators can also be helpful if you are having trouble falling asleep.

8. Take a hot shower before you sleep

Taking a hot shower before you go to bed is a healthy and easy way to relax your muscles. The hot shower actually cools your body temperature which is perfect for sleep. It can also help you relax, unwind, and sleep more deeply.

9. Try essential oils

Essential oils have many proven health benefits. Some of them can also help you to fall asleep if you use them while you are in bed. Some good essential oils to use before bed are lavender, chamomile, and vetiver. Put a few drops of oil on your pillow, or put a drop or two on your palm and inhale from there. These scents have been shown to help people relax and sleep better. However, you have to be careful about the brand of essential oils you buy because some oils aren’t pure enough to be effective. Make sure you’re getting 100% pure oils that are safe for use.

Conclusion: How to get sleep better?

Everything you do before bedtime can affect how well you sleep, from what you eat to what you do. While it’s not always possible to follow every one of these tips every night, they can help you make progress toward a better night’s sleep. You can also try to avoid making sudden changes in your sleeping habits. If you’re having trouble sleeping, it’s better not to make drastic changes to your sleeping schedule. Use this bedtime routine template and try to make small changes over time. See if they have any effect on your sleep. If you follow these tips and make a few small changes to your daily habits, you’re sure to sleep better and have a good night’s rest.

Resources

Here is a downloadable template that you can use.

November 3, 2022
Why basic cholesterol testing may not be good enough
Basic cholesterol testing may not be enough

According to lipidologist Dr. Tara Dall, we may not be understanding our risk of heart disease and diabetes with the basic cholesterol testing that many of us have during our annual physical. Here is the video and below is our synposis.

Synopsis and Key points

Here is our take on this video…

It is better to understand your risk for diabetes and heart disease sooner rather than later

Cholesterol and HBA1C tend to diagnose disease too late in the game. By the time someone is diagnosed with a borderline or elevated cholesterol and HbA1c much valuable time that could be focused on prevention has already passed
- Cholesterol is a fat that is used to make hormones and cell membranes.
- Our bodies make cholesterol. We also get cholesterol from our diets. Since cholesterol and triglycerides are fats they can not travel in the bloodstream alone. It goes back to high school chemistry, oil and water don’t mix.
Lipoproteins are needed to transport cholesterol.

Lipoproteins package cholesterol and triglycerides so they can travel in the blood.

Types of lipoproteins include Chylomicrons, VLDL, IDL, LDL, and HDL. Dr,Dall does a good job explaining how cholesterol and fats are “packaged” in lipoproteins.

Apolipoprotein B (ApoB) is the major protein found on all potentially atherogenic lipoprotein particles, i.e. very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), and LDL (particles that increase the risk of plaque formation, heart disease and strokes). ApoB is strongly associated with increased risk of developing cardiovascular disease and is a better predictor than LDL.

Again, Apolipoprotein B (apoB) presents as a single molecule in all potentially atherogenic lipoprotein particles, (very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), and LDL).

A better title for this video could have been “The need to go beyond standard cholestrol and diabetes testing”. While the title statement is true, What Is Insulin Resistance: Fat around the gut? Insulin resistance was not discussed in the video.

Dr. Dall is a renowned lipidologist. She has deep knowledge in cardiac primary prevention and is a diplomate of the American Board of Clinical Lipidology.She is considered an expert on advanced lipoprotein testing and especially the role it plays in early detection of insulin resistance and cardiovascular risk. She has lectures to numerous physicians on lipidology and cardiometabolic disease. You can learn more about her work on her website, http://www.taradall.com .

This video was found on Youtube

References:

J Biomed Res. 2011 Jul; 25(4): 266–273.doi: 10.1016/S1674-8301(11)60036-5 ApoB/apoA1 is an effective predictor of coronary heart disease risk in overweight and obesityMin Lu, Qun Lu, Yong Zhang, and Gang Tian*
July 7, 2018
Ways to Better Educate Patients About the Flu

Influenza season is always a dreaded time, and everyone is anxious to protect themselves and their families from catching the flu. But every year new influenza strains crop up, and some of them spread like wildfire. So it is essential that patients be as educated as possible about the nature of influenza and the proactive measures they can take to guard against catching the flu or spreading it to others.

One of the challenges for health care providers when it comes to influenza education, however, is that many people already feel as though they know everything about it. The flu is so common and has been around for so long, that patients may have a tendency to tune you out when you start talking about it, thinking that there is nothing new to know.

To combat this tendency and better educate patients about the flu, it helps to conduct a year-round informational campaign. Instead of just reminding patients about influenza once or twice a year when flu season rolls around, for example, or talking to them about it when they come to you because they have already contracted it, make it an ongoing conversation. That way your advice will always be in the front of their minds as a gentle and constant reminder.

Free Resources for Flu Education

Another great way to make influenza education more relevant and vivid is to take advantage of information provided by organization such as the Centers for Disease Control (CDC).

This organization’s expertise is presenting the material in an eye-catching and consumer-friendly way. You can order or download and distribute from the CDC, for example, all kinds of free flyers, booklets, fact sheets, and posters and use those to bolster your year-round patient education initiatives. You’ll also find them in Spanish, which can been a huge help to patients who may be more comfortable with that language.

Be sure to use newsletters, social media connectivity, and other opportunities to dialog with your patients as a way to keep them informed and share with them website links, statistics, and preventative tips. They’ll appreciate your concern and effort and by keeping the issue front and center you’ll be more successful at encouraging them to take the right steps and make the healthy choices regarding influenza prevention and care.

September 8, 2015
Insulin Resistance (aka Metabolic Syndrome) – What is it and What Can You Do About It?
A simple 5 steps approach to insulin resistance
```
(updated Feb 2023)
```
Metabolic syndrome or insulin resistance affects up to 80 million people in the United States. In most cases, patients are not even aware that they are sick, which can lead to more significant issues in the future. It is important to know what this condition is and what to do if you have it.

What is Insulin?

Insulin is a hormone created in the pancreas. It helps to maintain the regulation of your blood sugar. It makes sure your body’s cells absorb glucose and use it for energy. In simple words, glucose is used as “fuel” for your body’s activities and insulin delivers the “fuel” inside the cell.
After each meal, the digestive tract turns carbohydrates (sugars found in a majority of foods) into glucose. Once the carbs are broken down into glucose, they enter the bloodstream, and this is where insulin takes the stage. When insulin is working correctly, it prevents your blood sugar levels from getting too high (or too low as we will explain in a future post).

What is Insulin Resistance?

Insulin resistance occurs when the muscle and liver cells have too much lipid or fat deposits. This makes it difficult for glucose to enter the cells. This further leads to the pancreas putting out more and more insulin. Eventually, the cells stop responding to insulin and resistance occurs. One of the most common consequences of this problem is diabetes.

The main indicators of insulin resistance are elevated blood sugar levels and elevated triglycerides. However, these are only symptoms, not the actual cause of the problem. The cause is elevated insulin which hasn’t been checked or treated over decades. Elevated insulin is caused by high saturated fat and simple carbohydrate intake, physical inactivity, a stressful lifestyle, and environmental toxins.

What to do About Insulin Resistance?

There are a number of things you can do to keep insulin resistance in check. For the most part, this involves you keeping control of your diet and making sure to eat the right things at the right times.

Luckily, there is a way to reverse this condition, and it consists of 5 easy steps :

Balance your diet

A balanced diet results in weight loss, but it also prevents insulin resistance. Choosing healthy foods and avoiding simple carbohydrates is the first step you should take. Make sure that your diet contains a healthy amount of fiber and essential fatty acids. Forget about white bread and choose whole grain foods such as brown rice, whole wheat bread, oatmeal, quinoa, and millet. Take the skin off the turkey and chicken and choose fresh meat instead of heavily processed products. Stop drinking soda or other sugary beverages that will spike your blood sugar. Drink water instead. Don’t fry your food: eat grilled or baked dishes. Eat smaller meal portions and limit snacking.

Don’t eat after 8 pm and give your pancreas a rest.

Exercise

Exercise is crucial for improving insulin sensitivity. It improves sugar levels by helping reduce central body fat. Regular exercise will prevent insulin resistance and reduce the risk of many other conditions. Make sure that you are exercising on a regular basis to help control your insulin level, regulate metabolic function, and ensure a proper hormonal balance in the body
The optimal level of exercise for preventing diabetes is walking 30 minutes a day. Take a 20-minute walk after each meal and you will reduce your blood sugar significantly.

Use nutritional supplements

Using nutritional supplements might be helpful in preventing insulin resistance. There is a number of different supplements you can use, including multivitamins and minerals; calcium, magnesium, and vitamin D; fish oil; chromium; antioxidants; B-complex vitamins; biotin; cinnamon. This should be done with the guidance of a medical doctor because supplements may not be helpful in all cases and could be harmful.

Reduce stress

When it comes to blood sugar imbalances, the levels of stress play a significant role. Stress triggers insulin resistance, increases inflammation, and causes weight gain around the middle. It can ultimately lead to diabetes.

Include relaxation practices in your everyday life. Use well-known methods such as yoga, hot baths, massage, progressive muscle relaxation, and deep breathing.

Make sure you get adequate sleep. Sleep is extremely restorative and a necessity for optimal health.

If necessary, use medications

There are several classes of medications that may be helpful for preventing insulin resistance: glp-1 receptor agonists, SGLT-2 inhibitors, biguanides, thiazolidinedione drugs, and alpha-glucosidase inhibitors. Each of these classes has its own effects. Talk to your doctor and let him or her choose the perfect combination for your condition.

If you suspect that you may have insulin resistance, talk to your doctor. He or she can administer the right tests to see if you have any of the characteristic medical issues that can come with it.
August 24, 2015
4 Benefits of Exercise for Older Adults

America’s population is aging rapidly. 40 million people are over the age of 65 in the United States today, and that number is expected to climb to 89 million in the next few decades (Jacobsen, 2011). This is a wonderful sign for the efficacy of healthcare techniques, but it does bring its own challenges. An aging population requires more healthcare, which is why exercise for the elderly is more important than ever.

Exercise at any age is beneficial, but for elders, it is becoming more and more essential. Here are a few benefits of exercise for an aging population, and reasons why entering into your senior years does not mean skipping out on the occasional workout.

It reduces the chance of injury

Osteoporosis is a major concern for many elders. Bone mass gradually reduces over the course of one’s adult life, meaning elders usually have weaker bones and thus a higher risk of fractures and aches. Fortunately, well-developed muscles and good movement techniques can reduce the risk of such accidents, and there are many programs designed to help elders who wish to remain mobile and pain-free as they age (iofbonehealth.com, 2014).

If you’re interested in starting a bone-healthy exercise program, talk to your doctor about starting some low-impact aerobics routines, or even some light weight lifting (Web MD, 2014). Pool exercises have also proven popular amongst elders, who find the cool water can help soothe joint pain as they work.

It helps your heart

Cardiac arrest is another unfortunate risk that comes with age. It has long been assumed that cardio exercise was actually bad for the elderly, as increased physical activity puts strain on the heart. This position has now been reversed, as more and more studies confirm that heart-healthy exercise will reduce the risk of a heart attack at any age (Park, 2012).

Of course, it’s important to be safe. If you’re mostly sedentary throughout the day, consider starting with a few simple walks around the block. Your physician can recommend more in-depth exercises later on.

It keeps your brain sharp

Being sedentary doesn’t just affect your body. The brain also suffers from degradation due to physical inactivity. Recent studies have suggested that physical activity will build new neural pathways in the brain, whereas a sedentary lifestyle will actually allow them to break down (Reynolds, 2014). For elders facing dementia, Alzheimer’s, or who simply want to avoid the odd “senior moment”, some good physical activity can be a godsend.

It improves your mood

You don’t want to fall into the “cranky senior” stereotype as you age, and if you exercise regularly, you may never have to. Exercise is does wonderful things for your mental health. It can help manage stress and anxiety, and can even be a reliable cure for depression (Mayo Clinic, 2014). Study after study has shown a positive link between healthy minds and physical activity.

So be sure to get a good workout in now and then. It might not be the most attractive idea when you’re starting out, but you’re almost guaranteed to feel really good afterwards.

Remember, all exercise comes with risks, and strenuous activity can absolutely increase risk of heart failure or injury in the short run. But if you maintain healthy and safe workout habits as you age, your physical and mental health will ultimately improve, as will your quality of life. Talk to your doctor about creating a good workout plan, and get moving.

References

Jacobsen, L. (2011). PRB.org. Retrieved on 7/13/2015 from http://www.prb.org/pdf11/aging-in-america.pdf

Special Considerations in the Very Elderly. International Osteoporosis Foundation. Retrieved on 7/13/2015 from http://www.iofbonehealth.org/special-considerations-very-elderly

Best Osteoporosis Exercises: Weight-Bearing, Flexibility, and More. Web MD. (2014). Retrieved on 7/13/2015 from http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise?page=2#2

Park, A. (2012). Time Magazine. Retrieved on 7/13/2015 from http://healthland.time.com/2012/05/08/exercise-keeps-muscles-young-even-in-elderly-heart-patients/

Reynolds, G. (2014). New York Times. Retrieved on 7/13/2015 from http://well.blogs.nytimes.com/2014/01/22/how-inactivity-changes-the-brain/

Depression and Anxiety: Exercise Eases Symptoms. (2014). Mayo Clinic. Retrieved on 7/13/2015 from http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

July 24, 2015