Intermountain Health Good Samaritan Hospital

Believe it or not, youre either born a morning person or not. While your chronotype, or natural inclination to the time of day is passed down through your DNA, it doesnt change the fact that you might be forced to wake up at the crack of dawn. Heres a few tips to make you a somewhat passable morning person.Ease in to an earlier bedtimeNo need to rip off the bandaid from your night owl wings. Start slow, even just 20 minutes earlier per night until gradually building up to farmer status.To be in rhythm with your clock, be in tune with the lightYour bodys natural clock is sensitive to light changes. When its bedtime, only expose yourself to night lights or amber colored light bulbs. Avoid blue lights from laptops and smartphones.Practice calming ritualsDeep breathing. Stretching. Aromatherapy. Reading books. Meditation. Whatever calms your nerves, get in the habit of doing it before bed. And doing it regularly.Put bad eating habits to bedNight owls eat meals much later in the evening. They also skip breakfast, eat fewer vegetables, and drink more caffeine and alcohol. For starters, eat dinner earlier and with a few more veggies.Sweat with exercise. So you dont sweat the morningExercise is very beneficial to shifting your sleep patterns. But do it early in the day. If you wait until the evening, your post workout energy might crave a few more reps.

Its American Heart Month, so theres no better time for a distinguishing guide of heart attacks VS heartburn. It's natural to feel concerned when experiencing chest discomfort but understanding the difference between conditions can provide peace of mind.Some of our expert caregivers provided crucial insight around the matter, and their practical advice will help navigate your heart health journey."Doctors see an increase in the number of heart attacks during the winter season, said William Daines, MD at Intermountain Medical Center. Similarly, heartburn rates go up this time of year, in part due to overindulgence of comfort foods, late eating, and increased alcohol intake."By learning to recognize the signs and symptoms of each condition, you can take the appropriate steps to address your concerns and, if needed, seek medical care."Although heartburn and heart attack symptoms can share similarities, it is important to recognize the difference, said Kirstin Hesterberg, DO, an Intermountain Health cardiologist in Denver, Colorado.Heartburn signs and symptomsHeartburn often feels like a burning sensation in your chest that can move up to your throat. And despite its name, it has nothing to do with your heart. Its caused by stomach acid backing up into the esophagus."Indigestion generally causes temporary chest discomfort or burning anywhere from the upper abdomen to the throat, said Dr. Daines. Heartburn usually hits after eating spicy, fatty, or greasy foods, but as with too much caffeine, feeling stressed, or eating too much."Common signs and symptoms of heartburn include:Burning sensation in the chestSour taste in the mouthDifficulty swallowingRegurgitation of food or liquidThese symptoms usually occur after eating or when lying down. While heartburn can be uncomfortable, it typically doesnt cause severe pain or lasting damage to the heart.Heart attack signs and symptomsA heart attack happens when blood flow to the heart is blocked, usually by a blood clot. Unlike heartburn, a heart attack can be life-threatening and requires immediate medical attention.Common signs and symptoms of a heart attack include:Chest pain or discomfort, which may feel like pressure, squeezing, or fullnessPain or discomfort in other areas of the upper body, including the arms, back, neck, jaw, or stomachShortness of breathNausea, lightheadedness, or cold sweatsSoubi Azzouz, MD, Interventional and Structural Cardiologist at St. Marys Medical Center, said the most common symptom association he sees is with exertional activities.During silent heart attacks, the most common nonviolent symptom that patients experience is exertional dizziness or shortness of breath while doing an activity, said Dr. Azzouz. And they sit down, and it goes away, and dont link it with their heart.Silent heart attacks are cardiac arrests with mild symptoms, or no symptoms at all, that you may not recognize as a medical emergency.It's important to note that not everyone experiences the same symptoms, and women may have different signs than men. If you suspect you or someone else is having a heart attack, dont wait call emergency services.These symptoms can indicate a serious cardiovascular event and require prompt attention," said Dr. Hesterberg. "If someone experiences heartburn with other symptoms, especially the ones mentioned above, seeking care is advised."Heart attack preventionWe wrote about heart attack risk factors this month. While some risk factors for heart attacks, like age and family history, cant be changed, there are steps you can take to reduce your risk:Maintain a healthy diet low in saturated fat, cholesterol, and sodium. If you need heart-smart diet advice, check out the latest in heart healthy diets.Stay physically active with regular exercise. The American Heart Association (AHA) recommends 150 minutes of moderately intense aerobic activity.Manage stress through relaxation techniques or hobbies. Research has shown that anger, depression, and anxiety are all strong risk factors for heart disease.Avoid smoking and limit alcohol consumption. The AHA recommends no more than two drinks per day for men, and one drink per day for women.Keep chronic conditions like high blood pressure, diabetes, and high cholesterol under control with medication and lifestyle changes. Regular visits with your primary care provider should supplement this.By adopting heart-healthy habits, you can significantly lower your risk of experiencing a heart attack.Understanding the differences between heartburn and a heart attack is crucial for your well-being. If youre unsure about your symptoms, its always better to err on the side of caution and seek help. Take care of your heart its the only one you have! 

Primary care is an important part of living your healthiest life possible, which is why we work hard at Intermountain Health to explain the benefits to everyone.Its also important to make sure that people in minority communities have the same access to health care as everyone else.Thats why Intermountain Health has providers who are LGBTQ+ clinically competent.This means certain providers are specifically trained on how to provide the best care to people who identify as LGBTQ+.For context, a 2024 poll by Gallup found that 7.6% of all U.S. adults identify as LGBTQ+, with one in five of those being from Gen Z (people born between 1997 and 2012).One of the many reasons why its important to make sure that people in the LGBTQ+ community have access to primary care is because it can be the starting point for diagnosing and treating medical conditions.Dr. Kara Chaudhary, the Interim Medical Director of LGBTQ+ Health at Intermountain Health said, For me, its important to provide good care to LGBTQ+ patients in the community because its a community that Im a part of myself and its one that is disproportionately impacted by a lot of health care needs. LGBTQ+ patients face higher rates of chronic illnesses and are known to die earlier as a result of these conditions.This is why the LGBTQ+ Health team at Intermountain Health is continually working to change this by removing potential roadblocks to care for this community.A lot of patients within the LGBTQ+ community face unique barriers to care and have faced discrimination from previous providers, which can turn them away from receiving health care [] when a patient comes here, they know theyre going to have someone who understands their health needs, said Dr. Chaudhary.Its one thats very important to me personally to help people, because this is a preventable thing that we can be helping people live longer and healthier lives and its something thats so easy to do well if we just do our best at it.Intermountain has an LGBTQ+ health specific clinic at the Salt Lake Clinic, which mainly focuses on providing primary care.This includes vaccinations, routine screenings and treatment for sexually transmitted infections (STIs), and yearly preventative health exams.Having an LGBTQ+ competent provider will ensure youre screened and treated appropriately to keep you as healthy as possible.Dr. Chaudhary said, The MPOX vaccine was something that was more prevalent in the past but also, its a possibility that we get another wave this summer so its still something that were encouraging for patients.Something the LGBTQ+ Health team has been working on is expanding access to PrEP and PEP for HIV.The way that were planning on doing this is by launching a website that patients can go to where they can fill out a form, speak with a pharmacist, and get the PrEP mailed to them in their own home without having to deal with an office visit, or co-pays, or a lot of the barriers that prevent patients from being able to get that care, said Dr. Chaudhary.The Interim Medical Director also said that anyone who is sexually active and is having partners who dont know their HIV status, or could potentially be positive, would potentially benefit from being on PrEP or having access to PEP.Some Intermountain Health providers who are LGBTQ+ clinically competent also offer video visits which can provide access to primary care for people who live in more remote areas.Primary care providers can also be the first step towards accessing mental health care that fits the unique needs of LGBTQ+ people.Dr. Chaudhary said, In the primary care setting we offer treatment for depression, anxiety, lots of common mental health conditions. For more advanced conditions, we have a number of psychologists and psychiatrists we can refer you to.

Heart disease is the leading cause of death for men and women in the United States. Its estimated that every40 seconds, someone in the United States has a heart attack.A heart attack occurs when there is a sudden interruption of blood flow within a diseased artery, typically due to a blood clot that forms when the plaque ruptures.Time is muscle.The early recognition of symptoms is vital to limit the damage done to the heart muscle. The less amount of injury the heart sustains, the better the outcome and prognosis.Heart Attack SymptomsThe typical symptoms of a heart attack include:Chest pain that can be described as discomfort, heaviness, tightness, burning, squeezing.Pain that radiates across the chest or upper abdomen, up the neck, jaw and shoulders and down the arm.Other associated symptoms may include:BreathlessnessNausea, vomiting or belching (indigestion)SweatingPalpitations (skipped heart beats)Dizziness, lightheadednessFaintingFeeling tiredWomen, the elderly and diabetics may also experience the above symptoms, however theyre more likely to have atypical symptoms such as nausea, vomiting, back pain, abdominal pain, jaw pain and shortness of breath without feeling chest pain.Do not ignore any of these symptoms, especially if they intensify and last longer than five minutes, immediate medical treatment is necessary.Who Is At Risk For Heart Disease?The risk factors for developing heart disease include:High blood pressureHigh blood cholesterolTobacco use (smoking and chewing)DiabetesAgingFamily history of premature heart diseaseSedentary lifestyleObesity or overweightEmotional stress / poor stress managementUnhealthy eating habitsExcessive alcohol consumptionHistory of high blood pressure, preeclampsia or diabetes during pregnancyCOVID-19 infectionWhat Can You Do To Prevent Heart Attacks And Heart Disease?Promoting good heart health starts by:Knowing and recognizing the early signs and symptoms of a heart attack, both typical and a typical. Time is muscle.Identifying and understanding the risk factors for heart disease.Seeking medical attention if you develop symptoms suggestive of heart disease or possess significant risk factors.Implementing lifestyle modifications focused on appropriate diet and nutrition, regular activity, weight management, smoking cessation, reduced alcohol intake and stress management.Initiating medical therapy as guided by your care provider.Embracing a positive and joyful attitude.We're Here To Help!The SCL Health Heart & Vascular Institute combines the strength of leading cardiovascular specialists with some of the areas best heart hospitals, including Platte Valley Medical Center in Brighton, as well as regional centers of excellence such as Saint Joseph Hospital and National Jewish Health in Denver. Our team of experienced and highly-qualified cardiologists and vascular specialists provides you with the highest level of care, from heart attack prevention and surgical care, to specialized rehabilitation, all to keep your heart healthy and strong.For more information visitSCLhealth.org/heart or call 303-659-7000 to make an appointment with a cardiologist.

The thought of exercising can be daunting for many of us, but it doesnt have to be.Sticking to a moderate intensity or within whats called zone 2 cardio can help make exercise more manageable and just as effective, when done consistently and often.What is zone 2 cardio?Some examples of zone 2 cardio include walking, running, biking and swimming.All of these exercises get your heart pumping, but its how fast its going that makes all the difference because this is how hard your body is working to get oxygen through your bloodstream.Jefferson Brewer, an Exercise Physiologist at Intermountain Health said, Your heart doesnt care what youre doing. If youre walking around the neighborhood, pushing the cart around the grocery store, or running up a mountain."When youre doing something at a lower intensity, it will be easiest to do that on an indoor bike or a treadmill with a slight incline, depending on your fitness level. It can be quite hard to run in zone 2 though.Theres a common misconception in the world of fitness training in that you have to be going all gas, no breaks, pedal to the metal at all times, as hard as possible all the time, said Brewer.Zone 2 workouts are going to be more sustained over a longer period, but at a lower intensity, which is different from something like High Intensity Interval Training (HIIT) where youre revving the engine up, going to 8 out of 10 or 9 out of 10, and then cooling off for a matter of seconds.The American College of Sports Medicine recommends healthy adults aged 18-65 do moderate intensity or zone 2 cardio for 30 minutes, five days a week, or a total of 150 minutes per week.How do I know Im doing zone 2 cardio right?Most fitness trackers, like Apple Watches and Fitbits, will track your cardio zones.Theyre set to averages, but you can manually adjust your zones in the workout settings.For guidance, these are the average cardiac zones used on Apple Watches:Zone 1: Less than 136 BPMZone 2: 137-148 BPMZone 3: 149-161 BPMZone 4: 162-174 BPMZone 5: 175+ BPMTo know your true cardiac zones, it requires quite a bit of math and some knowledge of your resting heart rate and your maximum heart rate.When you're looking at zone 2 cardio, it's not quite so challenging that you couldn't talk to someone or carry a conversation. You certainly couldnt sing to that person, but youre moving and its not at your max, said Brewer.The easier and more precise option is to book an appointment with one of our Exercise Physiologists or Sports Medicine Providers who can do a VO2 Max test on you to figure out your heart rate zones.

Heart disease is the leading cause of death in the United States, causing about one in four deaths. The good news is that heart disease is largely preventable. There are actions you can take at every age to improve your heart health.Maintaining a healthy heart is a lifelong commitment that evolves with each passing decade, Kurt Spriggs, DO, an Intermountain Health cardiologist at St. Mary's Regional Hospital in Grand Junction, CO. As we age, our bodies undergo various changes, and our lifestyles play a crucial role in determining cardiovascular health. Whether you're in your 20s, 40s, or beyond, there are heart-healthy habits you can adopt to improve your well-being.To keep your heart in tip-top shape, follow this decade-by-decade guide:Birth to 10: Establish a foundation for good healthPromote healthy eating: Introduce a variety of nutrient-rich foods. Choose label-free foods, like fresh fruits, vegetables, and unprocessed lean proteins. Swap out processed and sugary snacks for healthier alternatives such as dried fruits and nuts.Play for an hour a day: Set the stage for an active lifestyle by ensuring your children get an hour of play or exercise every day.Limit screen time: To prevent sedentary habits, encourage your child to limit their screen time to no more than an hour a day for children under the age of five and no more than two hours for older children.Teens: Build healthy habitsPrioritize sufficient sleep: Ensure adolescents get at least seven hours of sleep each night to reduce the risk of obesity and heart disease.Avoid caffeine and energy drinks: Energy drinks have been linked to seizures, irregular heartbeat, heart failure, and even death in teens. The American Academy of Pediatrics says teens should skip energy drinks completely.Say no to smoking and vaping: Both habits pose serious threats to heart health. Smokers, especially those who start before age 15, face nearly triple the risk of early death from heart disease and stroke compared to non-smokers.20s: Take charge of your healthTake care of your teeth and gums: Gum disease can double your risk of developing heart disease. Make sure to brush your teeth at least twice a day and floss every day. Also, visit your dentist every six months.Delve into your family history: Knowing your familys health background and your genetic predisposition to diseases can provide you with a roadmap to your own well-being.Be mindful with alcohol: Excessive drinking is linked to potential heart problems, including high blood pressure and dehydration. Limit alcohol consumption and counterbalance each drink with a full glass of water.30s: Prioritize stress managementManage your stress: In your 30s, life takes on a new level of complexity as you juggle a family and a career. Left unchecked, stress can create inflammation in your body and cause high blood pressure. Practice stress-reducing activities such as yoga, meditation, or deep breathing.Schedule regular check-ups: Begin preventative screenings to monitor your blood pressure and cholesterol levels. These screenings will establish a baseline for monitoring your cardiovascular health and provide early identification of a potential condition.Keep moving: Its easy to drop onto the couch at the end of an exhausting workday, so make sure you have a reason to get up and move especially if youve been sitting at a desk all day. Whether that means taking the dog for a walk, playing with the kids outside, or joining an exercise class, make sure youre getting at least 30 minutes of activity three times a week. You may want to consider using fitness apps, smartwatches, or pedometers to track your daily steps, set goals, and monitor your progress.40s: Focus on preventionStep on the scale: This is the decade when metabolism takes a nosedive. Watch your weight and monitor your Body Mass Index. If its over 25, you are at greater risk for health problems. Prioritize healthy foods and physical activity.Monitor blood sugar levels: Keep an eye on your blood sugar levels, especially if you have a family history of diabetes. Elevated blood sugar levels can contribute to heart disease, so managing them is crucial.Stay hydrated: Maintain proper hydration by drinking an adequate amount of water. Dehydration can cause your blood to get thicker which strains the heart, so be sure to consistently replenish your fluids throughout the day. The Institute of Medicine recommends men drink 13 cups (104 ounces) of water every day. Women should consume 9 cups (72 ounces).50s: Nurture the health of your heartListen to your body: Men and women experience heart disease differently. Its important to learn the symptoms of a heart attack and what to watch for. Health issues such as shortness of breath, chest pain, unexplained fatigue, and heart palpitations should be checked out immediately.Continue monitoring your blood pressure and cholesterol: Regularly screen and manage your blood pressure and cholesterol levels. Medications may be necessary. Its important to follow your healthcare providers recommendations.Fine-tune your diet: As you age, intensify your commitment to heart health with a diet high in omega-3 fatty acids, fiber, and antioxidants. Reduce your sodium intake if you consume more than 2,300 milligrams of sodium (salt) per day. Thats equivalent to one teaspoon of table salt.60s: Prioritize your well-beingTake an aspirin a day: Heart attacks can happen at any age, but the risk skyrockets during your 60s. Check with your doctor about whether an aspirin a day could reduce your risk.Cultivate social connections: Retirement can be a lonely time for some, and research shows that loneliness is as bad for heart health as smoking. Volunteer, join a club, or take a class to establish social connections and maintain your emotional well-being.Create an emergency preparedness plan: Establish a plan for your loved ones that outlines the steps they should take in the event of an emergency that includes your medical history, a list of prescriptions, how to reach your healthcare providers, and the location of your preferred medical facility.70s: Maintain a healthy heartStay active: Get at least 150 minutes of moderate intensity exercise every week. Walking, balance exercises and resistance training with weights can make your heart stronger.Reduce your risk of a fall: Falls are the leading cause of injury in older adults. Abnormal heart rhythms, and low blood pressure are a few reasons why seniors with cardiovascular disease face an even greater risk for falls. Take measures to ensure your living environment is safe by removing tripping hazards and installing handrails.Practice proper medication management: Regularly review your medications with your healthcare provider to ensure they remain appropriate and effective.Caring for your heart is a lifelong journeyYour heart deserves the best care at every age. It's never too early or too late to prioritize your heart health. By making informed choices, prioritizing physical activity, and promoting your overall well-being, you can significantly reduce the risk of cardiovascular disease and enjoy a healthier, more vibrant life.Life can change in a heartbeat. Take the Healthy Heart quiz to assess your risk.

According to the CDC, approximately 6.5 million people aged 40 or older have a serious but often ignored condition called peripheral artery disease (PAD).Just as clogged arteries around the heart can cause a heart attack or a clogged artery in the neck can lead to a stroke, PAD refers to blocked or narrowed arteries in other parts of the body that can be just as serious or life-threatening.While PAD can occur in any blood vessel, its most commonly seen in legs or arteries below the chest. Due to the location of most PAD blockages, the most common symptom is leg pain or cramping that occurs with physical activity but goes away after resting. PAD can also slow or prevent sores and wounds from healing on the feet, which can be another warning sign of a more serious health problem.Unfortunately, PAD may go unnoticed by those who have it as they attribute the symptoms to aging or not being active, but PAD is a major warning sign that should not be ignored. The risk factors that lead to PAD are the same risk factors that lead to heart attacks and stroke. It stands to reason that if arteries are clogged in the legs, one can expect that similar blockages can occur in other parts of the body causing more serious harm.PAD represents a spectrum of cardiovascular problems that often evades the patient by presenting with symptoms mimicking another condition. It evades medical providers as well since it frequently requires deliberate investigation in order to find a proper diagnosis and treatment, said Dr. Wojciech Nowak, an interventional cardiologist and endovascular specialist with the SCL Health Heart & Vascular Institute in the Denver area.  When untreated, PAD frequently results in progressive lifestyle limitations and may even lead to limb loss or mortality.Thankfully, PAD is more treatable today and patients can significantly reduce their risk factors with lifestyle changes. Just as physical activity, stopping smoking, and managing high blood pressure and cholesterol can reduce stroke and heart attack risks, these same measures can help prevent or reduce PAD.Editors Note: This article was submitted by Rachel Johnson, Marketing Manager at Good Samaritan Medical Center. She may be reached at 303-689-4000

When Kristin Sealman, 41, went to scratch a simple itch last summer, she noticed what felt like a rock in her breast. Subsequent testing revealed a pre-malignant ductal carcinoma in situ (DCIS) mass, and in October, she underwent a mastectomy.A fifth-grade math teacher at Foundations Academy in Brighton, Sealman had no family history of breast cancer or any prior indications that she might be at risk of developing the disease. Her story is all too common and illustrates the potentially lifesaving value of regular breast cancer screening and early detection.The beautiful thing about screening is that we can detect many breast cancers before theyre palpable, so theyre usually found at a much earlier stage, said Sydne Muratore, MD, a breast surgeon with SCL Health Saint Joseph Hospital and medical director of the Platte Valley Breast Cancer Program. Some women can even avoid chemotherapy or radiation altogether if (their cancer) is found early enough. For women who do not get routine screening, cancer often cannot be diagnosed until it is grown large enough to start causing symptoms.Although early detection can make a stark difference in breast cancer survival rates, too many patients tend to put off or avoid scheduling regular mammograms because of busy lifestyles, insurance barriers, confusing and contradictory guideline messages, or fear of what the doctor might find.A large number of women have missed their breast cancer screenings due to the COVID-19 pandemic, Dr. Muratore added.Screening mammography for women of average risk of breast cancer can begin at age 40. Women are encouraged to have a conversation with their primary care doctor to determine what is best for them.Patients with SCL Health, now Intermountain Health, have access to a comprehensive spectrum of state-of-the-art services including mobile mammograms, MRI (Magnetic Resonance Imaging) - and ultrasound-guided biopsy, oncology, radiology, physical therapy, patient navigators, and patient-led support groups. Thanks to technological advances like high-resolution 3D (3 Dimensional) mammography, screenings now allow board-certified radiologists to find small cancers earlier than ever before, an especially significant development for women with dense breast tissue.Women need to know that if you are found to have breast cancer, it doesn't mean you automatically need a bilateral mastectomy, said Dr. Muratore. Surgical treatment has evolved considerably since its inception, and for a lot of patients, there are much less invasive breast-conserving options available.Because Sealmans breast cancer was caught at Stage 0, she did not need any follow-up treatment after her surgery and was fully back to work within a month.If you feel something, say something, she urged. Its better to have it turn out to be nothing than wait and risk your life.Mammograms are one of the most important health screenings women can have, said Dr. Muratore. They not only detect changes in a womans breast health well before an abnormal mass can be felt, they also greatly improve breast cancer survival rates. In fact, the average five-year survival rate for women is 99% when (localized) breast cancer is detected in its earliest stages.Intermountain Health caregivers provide a comfortable and confidential environment in which patients can ask questions, discuss their breast health and receive important breast exams and tests. Schedule a mammogram today at sclhealth.org. If you have any questions, please contact us at 303-689-4000.

2023 brings new beginnings and resolutions for change. It could be the holiday snacks and sweets that inspire weight loss goals. It's a tradition to jot down self-improvement ideas. Whether it's intentional or subconscious, most people have health resolutions.It's fun to make New Year's resolutions but hard to keep them. By the end of the year, studies show only 9 percent of people are successful. We've provided tips and tricks to reach your goals, but what makes them attainable?How to make attainable New Year's resolutions:Step 1: Narrow in with a purposeIt's tempting to generalize goals like "eat healthier" or "exercise more." But goals like this limit successclear goals with defined motivation yield more substantial results. Ask yourself what you want to accomplish and why.Example: Instead of saying you want to "eat healthier," think about the reason. It could be wanting to lose weight, reduce disease risk, or save money by cooking at home. Knowing purpose will help narrow the goal, such as: "Make four dinners that meet USDA nutritional standards each week until the end of the year."Step 2: Break it downYou've probably heard of SMART goals. They are specific, measurable, attainable, relevant, and time-based goals if you haven't. Break your goals down to address these parameters.Example: Let's expand on the "eating healthier" resolution. Perhaps "make four dinners that meet USDA nutritional standards each week, until the end of the year" is specific, measurable, relevant, and time-based but not attainable. Be honest with yourself, and don't be afraid to start small! Only you know what you can do.Step 3: Create accountabilityAfter you have your goal, create accountability. The digital age makes this step easy. Create an online goal calendar, set up daily notifications on your phone, or blog about your experience.If you go the blog route, document recipes, and your health transformation. Make calendar reminders of your schedule, and update if things change. Example: Monday through Thursday is the most realistic cooking day, and Sunday is food shopping.Step 4: Visualize and prioritizeBefore New Year's Day, visualize what your resolution will look like. Sit down and envision the details of your resolution. You've made a purposeful SMART goal and built accountability around it. Understanding where your plan fits day-to-day will prioritize the outcome.Example: Depending on where you're starting, cooking four meals a week could be a significant change. Visualizing this new goal will help understand the commitment, such as planning recipes, buying produce, and time spent cooking. Once you have that insight, prioritize all steps involved.Step 5: Know it's OK to try againDon't count on it but understand it's OK to slip up. Don't be the person who gives up their New Year's resolution upon the first failure. Everybody makes mistakes, so have compassion and try again! Identify the reason for the slip-up and see if there's a way to avoid it. There's no shame in adjusting your goal.Example: Don't toss your apron if you get to the third month and have yet to make four healthy meals that week. Use it as an opportunity to refocus and get back on track. As Confucius once said, "Our greatest glory is not in never failing, but in rising every time we fail." 

Since the start of the year, you may have noticed an uptick of fad diets. Maybe its your mom trying a pescatarian regime, or your neighbor raving about his new Mediterranean diet. With so many diet trends buzzing around, it can be hard to separate what works from what doesnt. This is especially true when it comes to heart healthy eating.The American Heart Association released a study comparing diets and their heart healthy potential and organized the results in four tiers. With the help of Kelly Elliot, RD at Intermountain Healths Denver Midtown Clinic - Weight Loss Center, we turned the studys results into easy-to-digest bites. It is important to always be mindful of your diet to reduce risk factors for heart disease, said Kelly. Creating a lifestyle that works for you as an individual that you can follow is what matters, because its what you will stick to!Whether youre a seasoned diet tryer, or just dipping your toes in heart-healthy waters, theres important information for everyone.Tier 4: Paleo Diets and VLDC/Ketogenic DietsStarting from the bottom of the barrel, we meet paleolithic and ketogenic diets. These diets, often hailed for their weight loss potential, may miss the mark when it comes to nourishing our hearts.The paleolithic diet, while rooted in our ancestral past, falls short in meeting heart-healthy guidelines. With its emphasis on meat and fat, and limited intake of fruits, grains, and legumes, it takes a detour off the heart health highway.Similarly, ketogenic diets focus on slashing carbs and loading up on fats. By cutting out essential food groups like fruits and grains, we risk missing key nutrients.These diets don't limit saturated fats, which can raise your LDL, which is the bad cholesterol, said Kelly. One way to modify these diets is to reduce saturated fat by consuming nuts and seeds instead of animal proteins, but this has to be balanced with caloric intake.Kelly also added that because these diets are low in carbohydrates, they could be beneficial for people with diabetes. However, because diabetics are at a higher heart disease risk, their saturated fats should be limited.Tier 3: Very Low-Fat Diets and Low-Carbohydrate DietsTier 3 diets include very low-fat and low-carb options, and present mixed heart health benefits.Both of these diets can potentially help with weight loss without omitting food groups and can help lower risk factors for heart disease, said Kelly.Very low-fat diets, while aiming to reduce overall fat intake, may inadvertently miss the mark on essential fatty acids. Likewise, low-carb diets, with their focus on slashing carbohydrates, could lead to a decrease in fiber-rich foods, which play a vital role in heart health.The drawback is that with low fat diets, they can lead to deficiencies in protein and essential fatty acids and B12, that the body requires for good health, said Kelly. On the other hand, a low carb diet can overemphasize animal-based protein and restrict fiber and increase saturated fat intake.Tier 2: Vegan Diets and Low-Fat DietsVegan and low-fat diets are the heart of Tier 2. These dietary paths offer a bounty of heart-healthy benefits with some caveats.The vegan diet, with its plant-based focus on fruits, vegetables, whole grains, and legumes, embraces the power of plants for heart wellness. However, tread carefully to ensure youre meeting your nutritional needs, particularly for vitamin B12.No animal protein is consumed in vegan diets, so they are very low in saturated fat intake, but the restrictive diet can lead to B12 deficiency, said Kelly. It is recommended to include a B12 supplement and choose plant-based milk alternatives.Meanwhile, the low-fat diet promises reduced cholesterol and a lighter load on our hearts. By emphasizing lean proteins, whole grains, and fruits and vegetables, it is a good heart healthy diet. But its important to avoid overconsumption of less healthy carbohydrates, such as added sugars.People with high cholesterol or high LDL cholesterol can benefit from replacing foods high in saturated fats with foods that have unsaturated fats, said Kelly.Tier 1: DASH-Style, Mediterranean, Pescatarian, and Ovo/Lacto-Vegetarian DietsStarted from the bottom, and now were here with Tier 1s DASH-Style, Mediterranean, pescatarian, and ovo/lacto-vegetarian diets. Its the pinnacle of heart-healthy eating, where the nutrients shine.Well start with the Dietary Approaches to Stop Hypertension, or DASH, diet. By the name alone, you might infer this diets ultra heart healthy nature. It emphasizes 8-10 servings of fruits and vegetables per day, whole grains, plant protein, and low-fat dairy, while limiting sodium.According to Kelly, the DASH diets sodium limitations help cut out highly processed foods, which can help control weight and high blood pressure. This diet provides adequate variety with adequate protein, moderate healthy fats and moderate healthy carbs intake, while minimizing sodium intake, she said.Moving onto the Mediterranean diet, with its emphasis on olive oil, fish, fruits, vegetables, and whole grains. These heart healthy foods make this a great choice for reducing heart disease risk. However, the Mediterranean diet also includes moderate alcohol consumption, which means two or less drinks for men a day, and one or less drinks for women per day.Kelly cautioned against misinterpreting what moderate alcohol consumption is. This does not mean, to have no alcohol for 3-5 days and then have all 3-5 drinks at one time, she said. These drinks should not include added sugar such as margarita mix, juices, and sugary sodas.A pescatarian diet is similar to a vegetarian diet, with the addition of fish, and sometimes includes dairy and eggs. Lacto-ovo vegetarians eat eggs and dairy, but not beef, poultry, fish, or pork. These diets may be lower in saturated fats, especially if whole milk products are not consumed. The biggest challenge with these diets boils down to protein.Kelly explained it simply as there being complete and incomplete proteins. While animal proteins contain all essential amino acids, plant-based proteins are incomplete, and must be combined for full nutritional benefits.The way to do this is to combine a nut or seed or bean with a grain, said Kelly. For example, red beans and brown rice, or nut butter on whole grain bread, will allow you to consume all of the essential amino acids.While these diets might seem daunting, remember youre not alone. A registered dietitian, like Kelly, can be an excellent starting source.Dietitians are full of ideas and strategies to help each individual overcome barriers to create effective behavior changes, said Kelly. Its important to remember that baby steps and small changes lead to big impacts on your health over time!Whether you're sticking to tried-and-true favorites like the DASH plan or exploring new diet horizons, the key is finding what works best for your heart. Remember, it's not about perfection it's about progress. So go ahead, savor those veggies, indulge in some heart-smart protein, and above all, listen to what your body needs. 

The American Cancer Society estimates more than 153,000 Americans will be diagnosed with colorectal cancer this year making it one of the most common cancers in both men and women.March is National Colon Cancer Awareness Month and updated guidelines make it possible for more people to be screened with a colonoscopy starting at age 45.If you are over 45 years old or have a history of colon cancer in your family, talk to your doctor about your options for early detection and prevention.Some people are at a higher risk of developing colorectal cancer. This risk increases with age with those over age 45 at highest risk," said Dr. Sudy Jahangiri Medical Oncologist at St. Mary's Medical Center with expertise in gastrointestinal cancer. Early detection is critical to catching colorectal cancer and saving lives.Intermountain Health experts are working to raise awareness so that people know that colorectal cancer is preventable, treatable, and beatable with early detection.Heres what they want you to know:Know When to Get ScreenedColon cancer is one of the most treatable cancers, but the only way to detect it is through screening. People with an average risk of colon cancer should start their screenings at age 45.For most patients a colonoscopy is then only needed once every 10 years, or once every five years if your doctor determines you have an increased risk of colon cancer. Earlier screening may be recommended for anyone with a family history of colon cancer.If you have irritable bowel disease, Crohns disease, ulcerative colitis, or other conditions that affect the gastrointestinal tract, talk with your doctor or a GI specialist to determine when and how often you should be screened.And dont delay your colonoscopies.Delays in screening could lead to a delayed cancer diagnosis, said Dr. Jahangiri. Screenings are designed to detect cancer early when they are more easily treatable, so we have better outcomes.A colonoscopy is the most effective method of screening for colon cancer, precancerous growths, and polyps. If an abnormal mass or polyp is identified, your physician will identify the best course of treatment which may include removing it during the procedure. Finding and removing precancerous growths during a colonoscopy can help prevent cancer from developing.A colonoscopy also helps your doctor see other problems that may be causing abdominal pain, weight loss, rectal bleeding or changes in bowel habits.Know the Warning Signs of Colon CancerEarly-stage colon cancer seldom causes any clear or obvious symptoms, so its important to know the warning signs, such as:change in bowel habitsrectal bleedingabdominal painunintentional weight lossunexplained anemia (iron deficiency)fatigueMany of these symptoms can be caused by something other than cancer, so get to know your body well enough that you can report changes in your overall health to your physician.Know Your Risk FactorsAge: The risk of developing many cancers increases as we age. Ninety percent of colorectal cancer occurs in adults over age 45, however rates are rising in people who are in their 40s. By 2030, early-onset colorectal cancer is expected to become the leading cancer related cause of death for people aged 20-to-49.Family History: If you have a close relative who has had colon cancer or a colon polyp, you may be at higher risk for getting the disease.Medical Conditions: Having an inflammatory bowel disease may increase your risk for developing colon cancer.Race: Rates of colorectal cancer are higher in African Americans compared with other races. This may be because fewer African Americans get screened for colon cancer.Lifestyle: There are some risk factors you can change. These include stopping smoking, improving your diet, keeping a healthy weight, and being active.Additional Screenings for Colon Cancer Are AvailableIn the past, one of the only ways to screen was a colonoscopy, which uses a camera system inserted into the colon to look for possible issues. New advancements allow people to screen more often using a Fecal Immunochemical Test (FIT) kit at home.The FIT isnt set to replace a colonoscopy but can serve as a  vital tool for regular monitoring for those with low to moderate risk of colorectal cancer. Physicians agree, If FIT results come back positive, a colonoscopy should be scheduled.New research shows non-compliance with a colonoscopy after positive FIT results doubles the risk of dying.A person can receive a FIT kit by having their doctor order them one. It is recommended people speak with their doctors to come up with a screening plan thats right for them.Always call your insurance company before undergoing any test or procedure to determine coverage and any other questions you may have. If you are 45 years old or older, talk to your doctor about which test is right for you.Questions, please call Good Samaritan Medical Center at 303-689-4000.

Many adults across the country enjoy alcoholic beverages in moderation. But as you age, your body goes through changes that affect how you metabolize alcohol, how you experience its effects, and the risk it poses to your overall health. According to studies, 3 in 10 drinks at levels that put them at risk for alcoholism, liver diseases, and other health issues caused by alcohol, and nearly 20% of this group are adults aged 60 and older. How do you think about your drinking? Do your habits place you at low or increased risk for problems? Find out below.How Alcohol Affects the Aging BodyAnalyzing how alcohol affects people, doctors use several factors including age, gender, and size. Many people are surprised to learn that what counts as one drink varies from person to person and from drink to drink. Each of the drinks below counts as a single drink:12 fl oz. of regular beer8-9 fl oz. of malt liquor5 fl oz. of wine (a standard bottle of wine contains 5 standard drinks)1.5 fl oz. of 80-proof spirits such as vodka, whiskey, gin, rum, or tequila (a fifth of liquor contains 17 standard drinks)The general rule of thumb is, the more muscle mass a person has, the more likely they are to feel stronger effects from alcohol. This is because your body stores much of its water content in your muscles, and the effects of alcohol are slowed and dispersed by the water in your body. As you age, your body begins to naturally lose muscle mass. When you lose muscle mass, you lose the same water content that slows and minimizes the effects of alcohol. This means older adults are more likely to feel the effects of alcohol stronger than younger adults. This can lead to dizziness, confusion, and loss of coordination, which in turn leads to a higher risk of falls, accidents, fractures, and car crashes. Alcohol is a factor in about 60% of fatal burn injuries, drownings, and murders; 50% of severe trauma injuries and sexual assaults; and 40% of fatal crashes and falls.Increased Health Risks and SensitivityEven drinking within the limits of your body, adults 65 and older who drink are at a much higher risk of health problems associated with alcohol. As you get older, your heart, liver, and brain functions begin to slow and become less efficient. These three internal organs affect how you process alcohol and can be seriously damaged by overuse. Older adults who drink are more at risk for:Heart diseaseLiver diseaseStrokeDigestive problemsCertain types of cancerCognitive declineAdditionally, older adults who have or have experienced conditions such as osteoporosis, diabetes, memory loss, ulcers, or mood disorders may find their condition worsened by excess alcohol consumption. People who have blood disorders such as high blood pressure or heart conditions or are prone to them may have a harder time getting them diagnosed and treated due to changes in the heart and blood vessels. This could not only increase your risk of stroke or heart attack but heighten the chances that the typical pain and symptoms that could alert you to your condition might be dulled or not felt at all.Many people are shocked to find out that prescription medicine can affect the effects of alcohol, and vice versa. Medications can have harmful interactions with alcohol, exacerbating side effects or reducing the effectiveness of the medication. Many of these prescriptions are given to people over the age of 65, and they may not know the effects alcohol has on them. These medicines include:Antihistamines and allergy medicationsPrescription painkillers or benzodiazepinesDiabetes medicationArthritis medicationBlood pressure medicationAnticoagulantsAnticonvulsantsSleep medications and other hypnoticsPsychiatric medications such as antipsychotics, antidepressants, or anti-anxiety medicationIf you take any of these medications, consult your primary care doctor or specialist before consuming alcohol.Understanding Your Risk Factor and Knowing When to Get HelpWhether or not you may be predisposed to any of the conditions listed above is based on your risk factor, which is calculated by the number of drinks you consume in a day or week. To understand your risk factor, you have to calculate whether your low risk or high risk. Low risk doesnt mean no risk. Even if you stay within the daily and weekly limits, you can still have problems if you drink too fast, have a health problem, or are over age 65.Low risk for men is no more than 4 drinks in a day, or 14 drinks a weekLow risk for women is no more than 3 drinks a day or 7 drinks a weekIncreased risk for men is more than 4 drinks a day and more than 15 drinks in a weekIncreased risk for women is more than 3 drinks a day and more than 7 drinks a weekAnyone in the increased risk category may be at an increased risk for alcohol dependency. In older adults, these conditions may be harder to spot as conditions such as memory loss or balance problems are often associated with age rather than addiction. Social and emotional withdrawal and loneliness or depressive disorders also put older adults at a high risk for alcohol dependence. Symptoms of alcohol dependency include:Increased tolerance to alcoholInability to limit the amount of alcohol you intakeCognitive decline or brain fogNeglect of responsibilities, personal hygiene, and social relationshipsParticipating in risky drinking behaviors such as drinking and drivingStrong, unavoidable cravings for alcoholExperiencing withdrawal symptoms such as sweating, shaking, nausea, or vomiting when you dont consume alcoholUnsuccessful attempts to cut down your drinking in your pastIf you or a loved one has any of the signs and symptoms listed above, talk to your doctor about getting help for your dependency. For help on identifying and treating addiction or dependency, start here.

October is Breast Cancer Awareness Month, and its the perfect time to talk about the importance of breast cancer prevention and detection. At Intermountain Health, were dedicated to helping you stay ahead of cancer with our High-Risk Cancer Prevention Clinic. Lets dive into why early detection is crucial and how we can support you.Why Prevention and Early Detection MatterBreast cancer is one of the most common cancers among women, but the good news is that early detection can significantly improve outcomes. Regular mammograms are a key part of breast cancer screening because they can detect cancer early when its most treatable. However, for those at high risk due to genetic factors, mammograms alone might not be enough.Maricel Purcell, a Cancer Genetics Nurse Practitioner at our High-Risk Cancer Prevention Clinic, explains, Regular mammograms are a crucial component of breast cancer screening and can detect cancer early when its treatable. However, for individuals at high risk due to genetic factors, mammograms alone may not be sufficient.Understanding Your RiskKnowing your genetic risk can help you take proactive steps to protect your health.Understanding your genetic risk allows you to take proactive steps to protect your health. Having this information doesnt mean you will definitely develop cancer. It means you have the opportunity to take preventive measures and make informed decisions about your health, says Purcell.If you have a family history of cancer, especially if cancers occurred at a young age or if multiple family members are affected, you should consider seeing a cancer genetics provider. Indicators also include having a known genetic mutation in the family, multiple types of cancer in a single individual, or belonging to certain groups with higher prevalence of specific mutations.Personalized Care at Intermountain HealthAt Intermountain Health, we offer a range of services to help manage and reduce your cancer risk. Our High-Risk Cancer Prevention Clinic provides:Genetic Testing: To identify specific gene mutations that increase cancer risk.Increased Screening and Surveillance: Including additional methods like breast MRI, which can detect cancers that mammograms might miss.Personalized Management Plans: Tailored to your specific risk profile to catch cancer early or reduce your risk.Lifestyle Recommendations: Tips on diet, exercise, and other lifestyle changes to lower your cancer risk.Support Resources: Counseling and support groups to help you navigate your journey. Telehealth OptionsOne of the standout features of our High-Risk Cancer Prevention Clinic is the availability of telehealth options. You can have video visits with our specialists without having to leave your house. This makes it easier than ever to get the care you need without the hassle of travel. Whether its a genetic counseling session or a follow-up appointment, our telehealth services ensure you stay connected with your healthcare team.Were shifting the focus from treatment to prevention as often as possible. And we do this all from the comfort of your own home, says Purcell.'Knowledge Is Power'Finding out you may be at high risk for cancer can be overwhelming, but youre not alone. For those feeling overwhelmed, I offer resources such as counseling and support groups and I ensure they know they are not alone in this journey, Purcell reassures.Sabrina Feldman, a vibrant 39-year-old from Denver, Colorado, recently embarked on a life-changing journey at Intermountain Healths high-risk cancer prevention clinic. With a family history of cancer, Sabrina always had a nagging feeling about her health. On the back of my mind, I could have a high risk, she shared. Her grandparents had died of ovarian cancer, but it wasnt until her cousin tested positive for BRCA 2 about four years ago that Sabrina started to connect the dots.Despite her sister testing negative for the gene, Sabrina decided to move forward with her own testing in September, assuming she wouldnt have it. Sure enough, I did have it, she said. This revelation set her on a proactive path to ensure her health and safety. I took all the proactive things. I figured any preventative things I can do to make sure I am healthy and safe and can live a long life without something being invasive.Her journey began with genetic counseling and imaging. As soon as the genetic counselor sent my primary care provider the results, she immediately called for imaging, Sabrina recalled. The day she went for her mammogram and sonogram was nerve-wracking. If I thought I didnt have BRCA 2 and I did, now every result would be the same. I panicked. Fortunately, the results came back in just five hours, and everything was negative. We have detected no abnormal cells, she was told, which brought immense relief.Sabrina then reached out to a medical oncologist for further options and opportunities. She met Lisa Ahrendt, MD, who was incredibly supportive. She was very clear, you know you are supposed to get the surgeries right away and your ovaries removed. So I was nervous going into the appointment. She kept saying when or if you decided to move forward. She heard me, she saw me. Nothing was scary.Dr. Ahrendt spent an hour discussing the best course of action for Sabrina, making her feel comfortable and understood. This is something youll have to deal with and monitor, it doesnt mean you have to take action, Dr. Ahrendt reassured her. Sabrina felt empowered by the knowledge and the support she received. Knowledge is power. You cant make any decisions until you have all the answers. Make sure you know that there are options.Sabrinas journey isnt over yet. She has a couple more screenings lined up and is considering her options carefully.The clinic has created a supportive community for Sabrina. This clinic created such a great community. Find a place that you feel comfortable and heard in is so important. With the help of a social worker and a streamlined team of specialists, Sabrina feels at ease. Its now out of my mind. Is this going to be looming over me forever? I felt like everything was there. It makes it so easy and so approachable.Sabrinas story is a testament to the power of knowledge and the importance of a supportive healthcare community. Her proactive approach and the care she received have empowered her to take control of her health and her future.At Intermountain Health, were here to support you with personalized care and comprehensive services. If you think you might be at high risk, dont hesitate to reach out and schedule an appointment.

Between the expensive serums, elaborate routines, and completely contradictory beauty rules, its easy to feel that aging well will either drain your wallet or your sanity. But preventing premature skin aging shouldn't have to be so stressful. In fact, there are plenty of inexpensive and natural ways to keep your skin looking young. But first, lets talk science (were physicians, we cant help ourselves).There are two types of aging: intrinsic and extrinsic. Intrinsic aging is just the fancy medical term for the natural aging process. With time, we all lose some fullness and gain some lines on our faces. For the most part, this is out of our control and in the hands of our genes. Extrinsic aging on the other hand, is caused by our environment and lifestyle choices. This is where adopting strong skin-care habits can really make a difference. Here are some simple anti-aging tips you can start following today.SPF All Day, Every DayProtecting your skin from the sun is the single most important thing you can do to prevent premature aging. Use a broad-spectrum, waterproof, SPF 30+ sunscreen for the best protection. Apply it every day to any skin that isnt covered by clothing, and dont forget your hands and chest. Beyond keeping wrinkles and discoloration at bay, minimizing UV exposure is key in preventing skin cancer like melanoma.Rock Your ShadesEvery time you squint at the sun, you contract the underlying muscles. Repeated contractions over years are what causes permanent lines around your eyes. Getting in the habit of wearing sunglasses while outside or driving can reduce fine lines.Up Your H20 IntakeProper hydration helps the skin stay plump and increases elasticity, which is important for preventing irritation and blemishes. Without enough water, wrinkles might look more prominent, and your skin can appear duller. Beyond the surface level stuff, water helps digestion, circulation, and detoxification, which all benefits your skin. Aim for about 11.5 cups a day.Get Serious About SleepSleep allows our skin cells to regenerate and prevents under-eye circles. Your sleep position can also play a role in aging. Sleeping on one side alone can cause wrinkles on that side. If you can, sleep on your back to help prevent fine lines.Ditch the Drinks, Skip the SmokesCigarettes have a vasoconstricting effect, meaning they choke off blood circulation, causing dull complexion and speeding up the skins aging process. The repetitive facial motion of smoking can also cause wrinkles around the mouth. Alcohol dehydrates the body, which can lead to sallow, creepy skin over time. Do your skin a favor and be mindful of your alcohol and cigarette intake.Exercise OftenRegular exercise improves circulation and increases blood flow. Better blood flow means your skin gets more oxygen and nutrients, keeping it nourished and vital. Blood flow also helps our skin cells get rid of waste. You can think of exercise as cleansing your skin from the inside, out.Screen your Screen TimeThe repetitive motion of looking down at our phones or computers can cause rings or wrinkles on our necks. The same goes for eye wrinkles from squinting at our screens. Keeping screens at eye level and paying attention to proper posture can help.

Weve all felt itthe quickened heartbeat, the rush of adrenaline, the tightness in our chest. Stress is a universal experience, but did you know it can actually be a good thing? Not all stress is bad. In fact, it can be a valuable tool in our daily lives when managed properly. In lifestyle medicine, understanding the nuances between good and bad stress is crucial for promoting overall well-being.Ever notice how a looming deadline can push you to focus and get things done? Thats good stress, also known as eustress. Its the type of stress that motivates you to rise to the occasion, sharpen your skills, and accomplish tasks. Whether preparing for a presentation, training for a marathon, or planning a big event, eustress provides the energy boost needed to meet challenges head-on. Good stress keeps life exciting and engaging, encouraging us to step out of our comfort zones and grow. Without it, life would lack the zest and purpose that come from setting and achieving goals.On the other hand, distress is the not-so-friendly type of stress that can take a toll on our health. Unlike eustress, which is short-lived and motivational, distress lingers and overwhelms us. Chronic stress from ongoing issues like financial troubles, work-related burnout, or strained relationships can lead to a host of health problems, including anxiety, depression, and even chronic physical conditions like hypertension. As Jake Veigel, MD, an expert in lifestyle medicine, puts it, "Chronic stress not only impacts your physical health but can significantly affect your mental well-being. It can lead to a constant state of tension and anxiety, making it difficult to enjoy lifes moments."Lifestyle medicine offers a holistic and practical approach to managing distress by focusing on adopting healthy habits that can significantly reduce the impact of chronic stress. Key aspects include nutrition, with an emphasis on whole foods to stabilize mood and energy levels; physical activity, which releases endorphins and reduces cortisol; and restorative sleep, as quality rest is vital for emotional regulation and coping with stress. Additionally, maintaining strong social connections provides essential emotional support, alleviating feelings of isolation.By using these practices, lifestyle medicine not only helps reduce bad stress but also uses the benefits of good stress. It supports a healthier and more satisfying life by encouraging us to face challenges and grow. As Dr. Veigel puts it, "It's not just about staying healthy; it's about living a life where we can thrive. Good stress can push us forward, and lifestyle medicine helps us handle the bad stress that can hold us back."

Statistically, people are getting less sleep than ever. With cell phones disrupting our light cycles, stress from 2020, and unhealthy diets, tossing and turning seems to be status quo for many people. But the importance of sleep cant be understated. Not only is sleep imperative to feeling rested, but its also crucial in the support of our immune system and even weight gain. And those factors are incredibly important in 2021. Here are some things to keep in mind when it comes to getting enough zs at night.Weight Gain and Sleep LossBelieve it or not, short sleep duration is one of the strongest risk factors for obesity. This is believed to be caused by multiple factors, including hormones and motivation to work out. So, if youre trying to lose weight, its important that you get the sleep you need.Concentration and ProductivitySleep is critical for brain function. More sleep means improved cognition, concentration, productivity, and performance. So, if youre not feeling your sharpest, try to get some rest before tackling the more challenging tasks on your list.Immune Function and Mental HealthDuring a pandemic, sleep is more important than ever. One study found that those who slept less than 7 hours were almost 3 times more likely to develop a cold compared to those who slept 8 hours or more. Similarly, its estimated that 90% of people suffering from depression have poor sleeping habits, as well. Quite simply, better sleep is better for your overall health.Tips for Better Sleep HabitsNow that you know some of the major effects sleep can have on our lives, here are some things you can do to improve your rest quality.Find a Routine-Try to follow a nightly bed schedule and stick to it so your body can adjust.Dont Nap Late-If you nap too late in the day, chances are your eyes will be wide open at night.Avoid Screens-When youre in bed try to avoid looking at your phone, laptop, tablet or TV. The artificial light can disrupt our normal sleep patterns.Exercise-Try to move your body and sweat during the day, so your body has a reason to relax and sink into your mattress.Avoid Caffeine-As the day winds down, try to avoid that afternoon cup of coffee so it doesnt keep you up all night.

Due to COVID-19, the delivery of healthcare changed dramatically in 2020. In the span of a few months, in-person doctor visits were quickly replaced with a variety of virtual healthcare options ranging from e-visits and telephone check-ups to video visits and remote conferencing with a healthcare provider.While in-person care is making a comeback, many of the virtual care options developed during the pandemic remain as an easy-to-access solution. Yet, not all virtual care is the same, and knowing the differences is essential to have a positive virtual care experience.Video VisitsOne of the first virtual care options to become widely available during the pandemic and one of the most popular options today is scheduled and on-demand video visits.Using a smartphone, tablet or computer equipped with a camera and microphone, patients can talk with a doctor via a secure connection to get a diagnosis, care instructions or a prescription. Most video visits can be scheduled directly with a patients existing doctor, but some health care systems including SCL Health, allow patients the option to be seen with the next available provider to allow for on-demand care when and where they need it.When to Use Video VisitsScheduled video visits are a great option if you:Need to see a primary care provider for a non-urgent medical issue that does not require a hands-on examWant to see a specific doctor or your current provider virtuallyWant to use insurance benefits, if part of your plan coverageOn-demand or next available video visits are a great option if you:Need to see a primary care doctor for a non-urgent medical issue that does not require a hands-on examNeed to be seen outside of normal business hoursDon't need to be seen by a specific provider or your existing doctorDont want to wait long to be seenWant to use insurance benefits, if part of your plan coverageThings to Watch For with Video VisitsNot all video visits are the same. Some companies use video conferencing software that might not be as secure, and many on-demand video visit providers can direct patients to doctors and nurses who may be hundreds or thousands of miles away.At SCL Health, we use Epic and MyChart functionality to ensure that video visits are secure, tied to a patient's health record, and are compatible with most computers and smart devices. SCL Health providers are also located in the state where they provide care to maintain a local connection between provider and patient.E-visitsE-visits are one of the newest forms of online care that use an online assessment to treat patients quickly and easily. Instead of having a live conversation with a doctor, e-visits use an advanced questionnaire to diagnose and recommend treatment for a patient. Once the questionnaire is complete, an experienced care provider will review the findings and recommendations to create a treatment plan or write a prescription.E-visits are quick and easy, usually only taking 10 minutes.When to Use E-VisitsE-visits are a great option if you:Have a non-urgent medical issue that does not require a doctor visit but could be treated with medicationNeed care outside of normal business hoursNeed to get a diagnosis quickly and dont have time for a formal appointmentDont have the audio or video equipment needed for a video visitThings to Watch For with E-VisitsWhile e-visits are a great new form of quick and easy virtual care, e-visits are rarely covered by insurance. If you are interested in doing an e-visit, you will likely need to pay a flat fee for the visit with a credit card or a health savings account debit card. At SCL Health, e-visits cost $35.E-visits are also designed to escalate patients to the proper level of care they need based on their responses. If a condition requires in-person diagnosis and treatment, an e-visit will alert a provider to follow-up with a patient as soon as possible. The good news is, if you are not able to complete an e-visit due to care escalation you will not be charged a visit fee.To learn more about virtual care options or to start an e-visit or video visit with an SCL Health provider, visitsclhealth.org/virtual-care

Its late, after work, and youve had a long day. Youre dreading going home and cooking for your family when you suddenly see a golden sign above. Those arches have never looked so good, and before you know it, youre pulling into the McDonalds drive through.But maybe biting into that Big Mac doesnt feel as good as you thought it would. This is because many associate fast foods with guilt. In fact, a recent study suggests guilt is the driving force behind choosing not to eat it. But what if you can eat it in a healthy way?There are many healthy options in popular fast-food chains. Kelly Elliot, a Registered Dietitian Nutritionist at Saint Josephs Weight Loss Surgery Center, helped outline tips for the guilt-free fast-food experience.Look for healthier options on the menuBefore you roll your eyes, let us explain. Starting with beverages, avoid the temptation to get a soda and opt for an unsweetened iced tea, coffee, sugar free lemonade, or water. When it comes to your entree, choose a salad, grilled chicken, or maybe a thin crust pizza with veggies.People can actually ask fast food restaurants for a nutrition pamphlet, said Kelly. Try taking ownership and looking at the calories in the menu, maybe even before you go.For a healthier option, consider:Chick-Fil-A Grilled Chicken SandwichCalories: 380Cholesterol: 75mgTotal fat: 12gCarbohydrates: 43gProtein: 28gSodium: 760mgWatch the portion sizesFast food portions are often much larger than what you would normally eat at home. In fact, the average fast-food meal is between 1200 - 1500 calories. To avoid overeating, try ordering smaller portions, split a meal with a friend, or eat mindfully. Maybe skip the sides and stick to just the main dish.People are geared towards eating whatever fast-food portion is given to us. Were not asking ourselves if were full halfway through, said Kelly.She suggested dividing your food if possible and wrapping one half up before eating. Ask yourself if you can just eat half and save that other half for later, and thats cutting the calories by 50 percent.For a smaller portion size, consider:Wendys Chili (Large)Calories: 340Cholesterol: 30mgTotal fat : 15gCarbohydrates: 31gProtein: 22gSodium: 1270mgCustomize your orderFast food restaurants allow you to customize your order, so take advantage of that! Ask for no cheese or sauce, replace beef with grilled chicken or turkey, and choose vegetables instead of fries. You can even ask for a whole-grain bun or wrap instead of a white bun. Get creative with substitutions, and design for nutrition!Kelly advised customizing bowls, a popular fast food restaurant option, and opting for lettuce instead of white rice. Go heavy on lean meat, veggies, and beans, she added. She also proposed choosing a side salad or fruit cup, instead of french fries.For a customized healthy option, consider:Taco Bell Burrito Supreme (Subbed chicken for beef, and ordered Fresco Style, which replaces mayo, cheese, and sour cream with fresh tomatoes)Calories: 325Cholesterol: 25mgTotal fat: 7gTotal Carbohydrates: 48gProtein: 17gSodium: 1080mgBe aware of hidden caloriesRemember what we said for number one? Theres a slight exception. Some fast-food items seem healthy but are actually high in calories and fat. For example, a salad with a lot of cheese, croutons, and dressing can be just as unhealthy as a burger and fries.Salads can be funny. Sometimes a taco salad in a fried bowl is one of the highest calorie things on the menu, Kelly warned. Is there a good amount of protein, are there veggies, is there fruit? Or do you see a lot of bacon bits and croutons?She also cautioned against condiments. Its an area hardly anybody thinks about. For example, one Chick-Fil-A sauce is 140 calories, and if youre eating two packets, youre adding 280 calories to your meal.For a salad without hidden calories, consider:Jack In the Box Grilled Chicken SaladCalories: 250Cholesterol: 70mgTotal fat: 9gTotal Carbohydrates: 14gProtein: 28gSodium: 660mgDon't make fast food a regular habitWhile it's possible to eat healthy at fast food restaurants, it's not something you should do on a regular basis. Fast food is often high in additives, sodium, fat, and calories, and can contribute to health problems if consumed too often.When we eat highly processed foods, we dont get nourishment, said Kelly, adding that our body might not recognize processed meals. And then were still hungry an hour later, even after eating 1200 calories, because our body didnt get what it needed.Choosing healthy options when you can, and making smart decisions about moderation is crucial.For a treat in moderation, consider:McDonalds Vanilla Ice Cream ConeCalories: 250Cholesterol: 25mgTotal fat: 6gTotal Carbohydrates: 40gProtein: 6gSodium: 150mgThe next time you find yourself pulling into a drive-through, skip the guilt and opt for the healthier option. You might be surprised how good it feels to enjoy a fast-food meal without compromising your health.Fast food gets a bad rap, said Kelly. But I think you can go just about anywhere and make a good choice.If you have any questions, please call, Good Samaritan Medical Center - Intermountain Healthcare at 303-689-4000.

Youve heard it before, but since its American Heart Month, well say it again. Heart disease is the leading killer of U.S. adults. The number one cause of death is a frightening number, so heres a new number: 10. Knowing these 10 heart health risk factors, and how to manage them, can save your life.To understand your personalized heart health risk better, check out our online quiz. Or read along and learn the key to a healthy heart from our Intermountain Health caregivers.Maintaining a healthy heart is the cornerstone of overall well-being, as the heart serves as the engine of our body, said Carlos Albrecht, MD, an Intermountain Health cardiologist at St. James Healthcare.1. Family history/geneticsUnderstanding your family's medical history is vital for anticipating health risks. Genetics play a significant role in heart-related issues. After speaking to your primary care provider about your family history, minimize any risks with lifestyle changes.2. SmokingSmoking (including second-hand smoke) deteriorates the cardiovascular system, increasing the likelihood of heart-related issues. This includes traditional cigarettes, e-cigarettes, and vaping nicotine. Your primary care provider can help create a quitting plan.Viet Le, PA-C at Intermountain Medical Center, warned against smokings consequences. Cardiovascular disease and smoking do not mix, he said. It is the highest risk for death and highest risk for cardiovascular events.3. High blood pressureConsider high blood pressure a silent threat with serious consequences. While it often coincides with other risk factors, hypertension is the biggest indicator of heart disease. If your blood pressure is consistently higher than 130/80, consult your primary care doctor.4. Unhealthy dietA diet high in processed and unhealthy foods has direct implications for heart health. Opting for a diet rich in fruits, vegetables, and whole grains supports cardiovascular well-being. Need heart healthy dish ideas? Check out this Intermountain dietitian cookbook.According to Dr. Albrecht, a balanced diet plays a pivotal role in persevering cardiovascular health and reducing the risk of heart disease. "Just as a well-maintained engine ensures the smooth functioning of a vehicle, a healthy heart is crucial for optimal physical performance and longevity, he said.5. High cholesterolCholesterol is a waxy substance produced by the liver, but its also in foods like meat, poultry, and dairy products. Too much cholesterol can block your bloods circulation, so keeping your cholesterol levels low mitigates heart-related complications. Your primary care provider can order a blood test to obtain your cholesterol level, and help you address the results.6. DiabetesDiabetes introduces a layer of complexity to heart health. Unfortunately, diabetes and heart disease risk often coincide. According to the CDC, those with diabetes are twice as likely to have heart disease or a stroke than those without diabetes. Make a plan with your primary care provider to address your diabetes and minimize heart risk with lifestyle changes.7. Physical inactivityInactive lifestyles contribute to a range of heart-related issues, such as obesity and high blood pressure. Incorporating routine exercise is a great way to minimize these heart-related issues, and keep you feeling healthy.Make sure that youre being active, Le said. The American Heart Association says 150 minutes a week of moderate aerobic activity. That sounds like a lot, but you break it down, its 30 minutes, five days a week. And you can even break it down into 10-minute segments.8. ObesityExcess weight puts strain on the heart, impacting its efficiency and longevity. Everyones ideal body weight varies by person, so talk to your primary care provider about your Body Mass Index (BMI). A BMI calculator evaluates if you have an ideal BMI between 18.6 and 24.9.9. Not enough sleepAdequate sleep is a non-negotiable aspect of overall health, including heart health. According to the American Heart Association, adults need 7-9 hours of sleep each night, and children require eight to 16 hours, depending on their age.Enough sleep improves your bodys brain function, immune system, mood and energy, and reduces your risk of chronic disease.10. Too much stressHopefully reading these risk factors hasnt caused stress. Stress can contribute to high blood pressure, among other factors. Managing stress levels helps maintain overall cardiovascular well-being. Your primary care provider can introduce stress-reduction strategies, such as exercise, meditation, and breathing techniques.Maintaining the de-stressors in your life is important. It takes intention. It takes planning, said Le. Give yourself the gift of the present by knowing you can effect change.In the realm of heart health, knowledge is power. Harness this power by understanding your unique risks, regularly visiting your doctor, and taking on heart healthy lifestyle changes. Each choice you make contributes to your cardiovascular well-being.Prioritizing heart health is not just a choice, said Dr. Albrecht. It is a commitment to a vibrant and fulfilling life. 

Pickleball, the highly addictive sport that combines elements of tennis, badminton, and ping pong, is friendlier on the body than most other sports. However, like any other sport, there is a risk of injury that comes along with playing the game.Its estimated that pickleball-related injuries cost Americans nearly $400 million in healthcare last year.To avoid injuries on the pickleball court, follow these tips from Dr. Justin McCoy, a sports medicine specialist with Intermountain Health in Grand Junction, Colorado.Stretch and warm up your bodyPrior to pickleball play, spend 10 minutes getting your body ready. Spend five minutes warming up (try a brisk walk) and then five minutes stretching.Be aware of your playing areaNot all pickleball courts are created equal. Be aware of obstacles and avoid back pedaling during play.Never play on a wet courtWet pickleball courts are slick and can lead to dangerous falls. To test a court surface, press your toe down firmly and make a twisting motion. If you see water rise or move, the court is unsafe for play.Wear proper court shoesInvest in footwear that is designed for court sports and will support your feet. Sneakers and running shoes do not provide the right kind of support for the side-to-side motions in pickleball.Know your limitsDont try to make plays that are beyond your abilities. Age, experience, physical condition, and athletic ability will impact the level of your game.Stay hydratedA balance of food, water, and electrolytes and appropriate snacks are needed to prevent dehydration. Dehydration symptoms include dizziness, weakness, fatigue, an irregular heartbeat, and fainting.Learn from a proYes, there are professional pickleball coaches. A pickleball coach can help you maintain good form, fundamentals, and habits, which will help you avoid injuries on the pickleball court. Dr. McCoy says the most important piece of advice he can give picklers is to pay attention to what your body is telling you. Take time away from the court if you need to rest or recover. By not listening to your body, you could get an injury that will keep sidelined you for an even longer period.