Physicians Regional Healthcare System

The room is dark. Your thermostat is turned down low. And youve counted all the sheep in the world but still cant sleep. Youre not alone. Many people struggle to fall asleep or stay asleep at night. Many things can affect sleep, including health conditions like sleep apnea, stress and anxiety, certain medications, and even what you eat and drink.Sleep is essential to your health and wellbeing, and you should get seven to eight hours of shut-eye every night. If thats not happening, talk to your doctor about what might be keeping you up at night.In the meantime, be aware that what youre eating really can affect your sleep. Consider avoiding these five sleep deprivation culprits.Caffeine. Coffee, black tea, sodas and other caffeinated beverages are stimulants that can stay in your system for up to seven hours. By mid-afternoon, its probably time to switch to other beverages that dont contain caffeine. Hydrating with water is best for your health. But some people find that decaffeinated or chamomile tea can be a soothing alternative that leads to a more restful night.Spicy food. It may be flavorful, but spicy foods like peppers, hot sauces, chili powder, salsa and tomato sauces can cause acid reflux, a condition in which acid produced in the stomach comes back up the esophagus, often causing an uncomfortable burning sensation. Acid reflux can keep you up and make you feel pretty uncomfortable when you should be sleeping. Certain citrus fruits, fried food, and even peppermint also are linked to acid reflux.Late night sugar. Hitting the kitchen before bedespecially for ice cream, chocolate or another sugary treatcan interfere with your sweet dreams. If you must have a bedtime snack, consider a banana, slice of watermelon or some cantaloupe instead. These foods are packed with potassium, which can help relax your muscles and alleviate leg cramps which happen at night.Alcohol. After a nightcap, you might fall asleep faster, but chances are good you wont rest well. Alcohol consumption, especially in excess, disrupts your sleep patterns, leading to poor sleep quality and other related health issues.High-fat diets. Recent studies have shown that a high-fat diet raises the risk of disruptive sleep. In one study, researchers found that as more fat was consumed each day, the more times the study participants woke up, tossing and turning. They also spent less time in deep sleep, known as REM (rapid eye movement) sleep when dreaming occurs.

We lead busy liveswe work, spend time with our children or grandchildren, exercise, and even squeeze in date nights with our partners. There are only 24 hours in a day, and sometimes its hard to fit in regular health screenings. However, those appointments could catch gynecologic cancers early onwhen its most treatable.There are five types of gynecological cancers: cervical, uterine, ovarian, vaginal and vulvar. Risk factors for these cancers include contracting HPV, being 60 or older, family history, obesity and past exposure to diethylstilbestrola form of estrogen prescribed to pregnant women between 1940 and 1971.People ages 21 to 29 with a cervix should schedule a Pap test so their doctors can look for any cell changes. If your result is normal, your doctor may tell you that you can wait three years until your next Pap test. Those over 30, based on your providers recommendations, can get a Pap test every three years, an HPV test every five years or both every five years.Unfortunately, screenings only detect cervical cancer, so you should schedule an appointment right away if you notice one or more of these changes:A change in bathroom habits, such as constipation, diarrhea, and black or tarry stools, could indicate a more serious condition. However, some cancers can also cause urination changes, such as urinating more frequently, feeling pressure on your bladder, having trouble draining your bladder or seeing blood in your urine. Patients with endometrial, ovarian and vaginal cancers have reported difficult or painful urination, gas, indigestion, nausea, frequent urination and constipation.Unexpected weight loss without even trying may seem like a blessing, but it also can be a symptom of cancer. Cancer patients commonly notice that while they feel bloated, they are losing weight. While weight loss can indicate other issues, such as thyroid disease, its important to talk to your doctor if youve suddenly lost more than 10 pounds without diet or exercise changesespecially when paired with a loss of appetite.Vaginal changes also can be a sign that something is amiss. While its fairly normal to occasionally experience irregular periods or cramps, persistent pain, watery or abnormal discharge, bleeding between periods, abnormal bleeding and bleeding post-menopause can signify cervical, uterine or ovarian cancer.Your doctor, can assess your family history of cancer and run diagnostic tests such as blood tests, physical exams, Pap smears, imaging tests and biopsies to determine next steps.

When we talk about finding balance, we think of the work-life balance, diets and even our bank accounts. But its also important to have the balance it takes to stand on your own two feet.The strength, endurance and flexibility it takes to maintain good balance is important because that stability can reduce pain, improve athleticism, help prevent falls and injuries, and is an indicator of overall longevity.Working on your balance also can improve posture, which reduces the risk of back pain and arthritis. In addition, studies indicate that athletes who regularly perform balance exercises experience improved dexterity.Improving balance also can help prevent falls and injuries. For example, when was the last time you tried to stand on one foot for more than 10 seconds? Can you do it now? A 2020 study found that 20% of older adults couldnt stand on one leg for more than 10 seconds, which was associated with a twofold mortality risk within 10 years. In fact, falls are the leading cause of injury and death for those 65 and older.However, seniors are not the only ones taking a tumble. A 2021 study found that even adults 18 to 24 were slipping, tripping or falling more often. In 16 weeks, 48% of the 325 participants fell once, 25% fell more than once, and 10% reported being injured while walking or participating in sports. Other risk factors for people of all ages are being overweight (due to uneven distribution of weight) and taking prescription medication that can make you dizzy.So, what can you do to avoid injuries and tumbles? To better your balance and increase your longevity, try these four exercises:Step Up - Step up and down in a slow, controlled manner. Start with five reps for each leg, and increase steps as you get stronger.Tightrope Walk - Sometimes called the heel-toe walk, this exercise opts for using the ground, but you still walk as if using a tightrope. Place one foot in front of the other, touching heel to toe, and try to walk 20 steps. One-Legged Pose - Remember that being able to stand on one leg is an indicator of longevity. If you have trouble, stand behind a chair, holding onto the backrest with both hands. Then, lift one knee toward your chest and try to balance for at least five seconds before switching legs. Repeat the process five to ten times. Modified Plank - Use an exercise ball to help build your core, as a strong body helps with balance. If youve done yoga before, this is like the plank position, but you rest your elbows and forearms on a stability ball instead of the floor. Try to hold this position for five seconds.

he average person sheds between 50 and 100 hairs a day. However, noticeable hair loss is not something only men battle. According to the Cleveland Clinic, 50% of women suffer from significant hair loss in their lifetimes.CausesHair loss is often associated with:chemotherapy patientsdieting, considerable weight loss or vitamin deficiencymedicationsmenopause or hormone imbalancethose who recently gave birthstress, whether physical or emotionalwomen older than 40women who frequently use tight hairstyles such as braids, extensions or ponytailswomen who frequently use harsh styling chemicalsTypes of Hair LossThere are three types of hair loss:Anagen effluvium hair loss caused by interrupting the metabolic activity of hair cells, like chemotherapy, that poisons hair follicles.Telogen effluvium hair loss is due to stress or a shock to the system. Harvard reports that hairs stop growing in this phase, and you can lose around 300 hairs per day versus 100.Androgenetic alopecia or female pattern hair loss hair loss that is the most common and typically affects the crown of the head. It may first appear as a widening part in your hair, but rarely causes total baldness. Also known as alopecia, hair loss can have various triggers, including medical conditions, physical trauma, genetics, hormone imbalances and stress. Alopecia may be a temporary condition or a permanent problem.TreatmentsIf you experience hair loss, you should see your doctor for a complete medical evaluation to rule out underlying medical conditions like thyroid imbalance or chronic stress. While postpartum hair loss generally has to run its course, other hair loss treatments might include multivitamins or minoxidila topical treatment.

Physicians Regional Heart Center has earned a distinguished three-star rating from The Society of Thoracic Surgeons (STS) for its patient care and outcomes in coronary artery bypass grafting (CABG) procedures. The three-star rating, which denotes the highest category of quality, places Physicians Regional Heart Center among the elite for heart bypass surgery in the United States and Canada.The Society of Thoracic Surgeons (STS) star rating system is the most highly regarded overall metric of quality in cardiac surgery and considers a surgical team's performance before, during and after coronary artery bypass grafting surgery.While the STS rating covers coronary artery bypass procedures, Physicians Regional has non-invasive and interventional cardiologists, covering most any heart condition you may have. Our Heart Center has expanded to include advanced surgical equipment and technologies, allowing a range of interventional cardiology procedures, including minimally invasive structural heart procedures. These services include coronary artery bypass grafting (CABG), heart valve repair or replacement, as well as aortic, carotid and thoracic procedures.The three-star rating is an affirmation of our team's dedication to providing the highest quality of cardiac care to our patients," says Scot Schultz, M.D., medical director of Physicians Regional Heart Center and cardiothoracic surgeon. "To receive this distinction in our first year of eligibility is truly amazing. Patients and families who undergo treatment at The Heart Center at Physicians Regional can have peace of mind knowing they are receiving care from one of the top-rated cardiac surgery programs in the country."The STS star rating system is one of the most sophisticated and highly regarded overall measures of quality in health care, rating the benchmarked outcomes of cardiothoracic surgery programs across the United States and Canada. The star rating is calculated using a combination of quality measures for specific procedures. Approximately 20% of those reviewed receive the three-star rating for isolated CABG surgery.The Society of Thoracic Surgeons congratulates STS National Database participants who have received three-star ratings, said David M. Shahian, M.D., STS chair of the Task Force on Quality Measurement. Participation in the national database and public reporting demonstrates a commitment to quality improvement in health care delivery and helps provide patients and their families with meaningful information to help them make informed decisions about health care.The Society of Thoracic Surgeons is a not-for-profit organization that represents more than 7,600 surgeons, researchers and allied health care professionals worldwide who are dedicated to ensuring the best possible outcomes for surgeries of the heart, lung and esophagus, as well as other surgical procedures within the chest. The Societys mission is to enhance the ability of cardiothoracic surgeons to provide the highest quality patient care through education, research and advocacy.

very year, new diets pop up and claim to provide the key to weight loss success. There are even choices like the champagne diet or the werewolf dietwhere people fast during a full moon.Outlandish ideas aside, what are the benefits and risks involved with trying popular diet options? And, will they actually help you reach your health goals? Lets take a closer look at three of the most popular diet options people often want to try.   Intermittent FastingPros. Proponents of this diet advise eating meals within an eight-hour window, then fasting for 16 hours. Studies indicate this approach can decrease LDL (bad cholesterol), triglycerides, and insulin resistance, which can help burn fat. It also helps you eat fewer meals, thereby lowering your caloric intake while boosting your metabolism. One study found intermittent fasting was linked to 38% weight loss over 3 to 24 weeks.Cons. According to some researchers, it can lead to headaches, lethargy and constipation in some people. Limiting calories can also be dangerous for people with conditions like diabetes. In addition, if you dont consume enough nutrients, it can lead to muscle loss, poor immunity and digestive problems on top of being hungry.   KetoPros. This diet helps the body burn fat versus sugar due to a low-to-no carbohydrate intake. In one study, keto lowered LDL (bad cholesterol) and increased HDL (good cholesterol) over 24 weeks. It also lowered triglycerides (fat in the blood) and blood sugar levels significantly. Thats why some doctors recommend it for diabetes and epilepsy patients.Cons. However, other doctors find a gluten-free diet is only effective for those with celiac disease. For some people, a lack of carbs causes lethargy and this diet can be difficult to sustain long-term.   Whole30Pros. This 30-day method encourages eating more vegetables and eliminating processed foods filled with sugar, sodium and fat from your diet. Other benefits are fat loss, higher energy, improved sleep, fewer cravings and better athletic performance.Cons. This diet bans beans, which are a great source of fiber and promote healthy gut bacteria. It also means cutting out grains, dairy, sugar and alcohol, which may be hard to stick to when eating at restaurants or some cultural and holiday celebrations.   Set Realistic ExpectationsEven if you eat fewer calories than you burn, its sometimes hard to lose weight or maintain an ideal weight. Weight loss is a complex process dependent on caloric intake, hormones, stress, genetics, medications and other health conditions. Make sure you set reasonable expectations for your journey. No matter which approach you choose, its essential to talk to your healthcare provider before starting a new diet.

Heels or flats? Skinny jeans or loose slacks? Good health or good looks? The last question doesnt represent a choice between mutually exclusive concepts. Every day, however, people wear clothing, shoes and accessories that can cause pain and health problems, all in the name of fashion.If your wardrobe includes potentially harmful items, dont renounce them. Simply limit how frequently you wear it and alternatives in the rotation. Remember these thoughts as you plan your outfits:Bigger isnt better. Large, heavy earrings might be eye-catching, but they can also catch on surrounding objects and be ripped out. It happened to Beyonc in 2016, when her long ponytail tore out her hoop mid-song. Giant baubles can also stretch the piercing hole and earlobe over time, which could lead to needing a dermatologist to repair it surgically.Oversized, filled-to-the-brim shoulder bags, especially those with long straps, interfere with the natural balance and movement of the shoulders. According to the American Chiropractic Association, your bag should weigh less than 10% of your body weight. Wear the bag with the strap looped across your chest, and switch sides often.Shoes should support. High heels invite sprains and Achilles tendon problems. Flats with poor insoles can promote plantar fasciitisa condition one in 10 people will experience in their lifetimes. Choose comfortable, relatively flat, supportive shoes when possible.Tight is terrible. Cinched-up belts and skinny jeans do more than make breathing and moving uncomfortable. Tight clothing can squeeze nerves in the legs, leading to pain and numbness. Tight jeans have also been associated with yeast infections and reduced blood flow.Shapewear can leave you in bad shape. Chemicals used to give the fabric its stretch can cause chaffing, itching, irritation and even infection. Take a break if you notice skin irritation and launder the product frequently. While it wont damage your organs as a corset would, too-tight shapewear can constrict blood flow to the lower extremities, cause digestive distress and put women over 50 at risk for pelvic organ prolapse.Unexplained pain isnt something you should ignore. Your doctor can help you determine whether the culprit is clinical or just poor fashion choices.

Cultures worldwide engage in periodic fasting for religious reasons and health benefits. In a recent analysis published in Circulation, the American Heart Association (AHA) found evidence to suggest that intermittent fasting may help adults lose weight and lower triglycerides, a type of fat in the blood, at least in the short term.In addition to short-term weight loss and lower triglyceride levels, the reports authors found that intermittent fasting might also help lower LDL cholesterol and blood pressure. Still, they cautioned that those studies were small and that reductions were associated with the participants weight. The American Journal of Medicine reports the same findings and adds that caloric restriction improves insulin sensitivity.Of course, fasting diets can be a bit extreme. They usually follow one of these patterns:Cutting calories by 75 percent on alternating daysEating only certain hours of the dayFasting a few days a weekSkipping one meal each dayBefore starting any diet plan, talk with your doctor. Fasting isnt for everyone and is discouraged if you:Have a history of eating disordersAre underweightAre pregnant or breastfeedingAre diabeticHave liver diseaseHave a pre-existing heart issueWhile fasting diets are becoming increasingly popular, you may not think youre disciplined enough to give up a meal or cut calories so significantly. Thats okay you might get similar benefits just from being more mindful. So, no matter what diet you choose, dont forget to exercise. According to the American Heart Association, people with heart disease who exercise can reduce medical costs by more than $2,500 a year.

If youre dealing with stomach troubles, you probably know which foods tend to make you miserable. But did you know even healthy foods could send you into a tailspin of discomfort?Raw Fruits and VeggiesThese are high in insoluble fiber, which can be hard to digest and lead to bloating and gas. Cooking, peeling and removing seeds aids digestion, according to the Crohns & Colitis Foundation of America (CCF).Honey and SyrupsAlthough honey contains minerals and other nutrients, it is high in fructose, a type of sugar that can lead to bloating, gas, abdominal pain or diarrhea. Sucrose, found in maple syrup and white sugar, can also lead to irritation in some people.Ice WaterWe should all be drinking plenty of water, but if youre prone to stomach upset, keep it at room temperature. Ice water can cause cramps in some people, the CCF warns. Colder water can also lead to abdominal discomfort, bloating and diarrhea for those with irritable bowel syndrome.CornPeople can develop allergies to any food and corn is no exception. Though not as common as wheat, dairy, peanut and egg allergies, corn allergies can trigger nausea, stomach cramps, indigestion, vomiting or diarrhea, according to the American College of Allergy, Asthma & Immunology. Corn is in a surprising number of products, including baking powder and some vanilla extracts, so read labels carefully if you need to avoid it.If you are struggling with an upset stomach, talk to your doctor about what the cause could be.

The CDC reports that over 34 million American adults have diabetes. High blood sugar, or hyperglycemia, can cause long-term health complications like cardiovascular disease, nerve damage, gum infections and even eye problems. Hyperglycemia can also damage blood vessels, thereby increasing the likelihood of heart disease, stroke and kidney disease.Because 1 in 3 adults have pre-diabetes (most of which dont know it), we all can benefit from lower glucose levels to help lose weight, reduce blood pressure and improve overall health. But how do we start?One way is by rethinking eating habits. Here are five foods that can make a difference.Berries. Dont make your trip to the store fruitless. Dad jokes aside, foods like blueberries provide fiber and antioxidants known to lower blood sugar and inflammation. Similarly, one study found strawberries reduced diabetes complications like kidney disease and nerve damage. A study in Obesity found that as the number of raspberries eaten increased, insulin resistance decreased. Other studies suggest combining berries with or following starch-heavy meals can also lower blood sugar.Go nuts. Thats rightgo ahead and snack on almonds, cashews or even pistachios. In one study, pregnant people at-risk for gestational diabetes had lower blood sugar after eating pistachios versus the group that consumed whole wheat bread. However, a quarter-cup of nuts per day can decrease BMI and diabetes risks even if youre not expecting.Leafy greens. Veggies like spinach are low-calorie and packed with magnesium, which is good because magnesium lowers your risk for Type 2 diabetes. Dark vegetables like collards and kale provide vitamins A, C, E, calcium and iron. Greens also pack a potassium punch, which is beneficial because vitamin K relaxes blood vessels and lowers blood pressure. The fiber in vegetables can also improve glucose levels.Non-starchy vegetables. Even if youre not into kale, other vegetable choices should be on the tableliterally. The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms. However, the association warns that if you buy frozen or canned veggies, buy the no salt added version or rinse the sodium off the produce.Whole grains. Oats and other whole grains are packed with folate, chromium, B vitamins and magnesium. In addition, these foods are high in soluble fiber lower in sugar than other carbohydrates, making for a choice that can lower cholesterol. So try steel-cut, rolled oats instead of sweet cereals. Simple carbs can cause diabetes, heart disease and obesity.

According to the National Institute of Mental Health, 40 million American adults are living with an anxiety disorder. If you struggle with social phobia, panic attacks, generalized anxiety or chronic stress, dont let daily worries put a damper on your enjoyment of life. Less than 40% of people suffering from anxiety seek help, though its highly treatable.Try the following strategies to help relieve stress in 10 minutes or less:Dont skip breakfast. A U.K. study titled The Cognitive Effects of Breakfast reveals one more reason why breakfast is the most important meal of the day: It improves your ability to handle stress. People who ate breakfast experienced 89% less stress during a challenging situation than those who didnt eat.Get connected. Relationships help us live longer, lower our risk for heart disease and boost our immunities. It doesnt matter if these are romantic partners, siblings or best friends. Social connection can reduce our chances of premature death by 50%. However, long-term, highly stressful lives can increase cortisol levels, which spike cholesterol, triglycerides, blood sugar and blood pressure.Laugh. Cardiologists at the University of Maryland Medical Center found that laughter releases nitric oxide, which dilates blood vessels and prevents plaque buildup to improve cardiovascular function. Nitric oxide also eases inflammation.Smell the essential oils. Laboratory research suggests certain aromas may slow down the activity of genes that become overactive when were under stress. The National Association for Holistic Aromatherapy lists chamomile, lavender, neroli and sage as the most commonly used essential oils for scented stress relief. Eucalyptus has also been found to have anti-anxiety properties.Steep for relief. Several studies have found drinking tea lowers the stress hormone cortisol, but it also can stave off depression and dementiaespecially if you sip green tea. It also contains antioxidants and an amino acid called L-theanine. These ingredients, even when paired with caffeine, are thought to improve mood, alertness and cognition.Take a breather. Spend at least 10 minutes each day practicing focused deep breathing. Slowing your breathing while concentrating on the physical sensation of breathing is an easy, effective way to reduce stress.

mproving your heart health goes beyond adjusting your diet or fitting in a 30-minute gym session. You can give it a boost just by kicking these three bad habits to the curb.Rule 1: Dont Overwork.According to a study in the Journal of Occupational and Environmental Medicine, working more than 45 hours a week for 10 years may raise your risk of heart disease. A study by the World Health Organization and the International Labour Organization echoed this opinion. They found working 55 or more hours per week puts you at a 35% higher risk of a stroke. Youre also at a 17% higher risk of heart disease death versus those who keep it between 35 and 40 hours per week.Heart Smart Rx: Long hours at the office often involve excessive sitting, which decreases your cardiovascular fitness. Take steps to be more efficient at work or practice saying no to new projects when your plate is full. A brisk walk in the sunshine during your lunch break is another way to fit more heart-healthy fitness into your daily routine.Rule 2: Break Out the FlossSkipping your nightly flossing might increase your risk of heart disease. According to a Columbia University study, atherosclerosis risk decreases as your gum health improves. Harvard Health has three theories about why these two conditions are connected:Gingivitis and periodontitis bacteria travel to blood vessels, causing inflammation, damage or clots.Its not bacteria-based but caused by the bodys immune response, which then causes vascular damage.Theres no direct connection, but risk factors such as smoking cause both conditions.Heart Smart Rx: Brush your teeth twice a day, floss every night and have regular checkups with your dentist. Not only will it help your smile, but it could keep your heart in tip-top shape.Rule 3: Get Your Beauty RestPoor quality or insufficient sleep puts you at an increased risk for conditions such as high blood pressure, heart attack and stroke. Getting less than seven hours of sleep per night also puts you at greater risk for obesity, insulin resistance, asthma and depression.Heart Smart Rx: Find a bedtime that works for you, and stick to it. Only use your bed for sleep, and keep the room cool and dark. Put away electronics 30 to 60 minutes before bed. Avoid alcohol and caffeine for at least four hours before bedtime.According to the American Heart Association, a new habit can take between 60 and 90 days to take hold effectively. Breaking a bad habit and starting a new one can seem daunting, but it can be easier than you think with a bit of planning.

If youve ever walked into a room and cant remember why, or cant recall the name of the actor in the movie you just watched, youre not alone.You may have heard you can stave off cognitive decline through social connections, getting plenty of exercise and maintaining healthy sleep habits, but you might not know your diet also can impact your brain. While processed, high-sugar and fried foods have been linked to conditions such as memory loss, dementia, Alzheimers and brain fog, these four foods can boost your brain power:Berries. Berries are considered superfoods because they are packed with antioxidants that can eliminate free radicals-- unstable atoms that can cause illness and aging -- from your system. Blueberries help slow memory decline and lower dementia and Alzheimers risk while boosting concentration. Also, they are low-calorie and low-sugar, so you can eat a serving daily!Fatty fish. Because over half your brain is made up of fat, and 50% of that fat is comprised of omega-3 fatty acids, increasing your omega-3 intake has many benefits. A great way to do that is by eating fatty fish like (canned) light tuna, salmon, herring and trout. Fatty fish can slow cognitive deterioration and protect the brain. In fact, studies show that people who regularly eat fish have more gray matterthe area that controls decision-making, memory and emotions. Havent been eating much seafood? Aim for two servings of fish per week.Green veggies. Eating at least one serving of leafy, green vegetables daily is linked to slower age-related brain decline. Thats because broccoli, collard greens, kale and spinach are packed with anti-inflammatory nutrients like vitamin K, lutein, folate and beta carotene. A study by the American Academy of Neurology found that older adults who had at least one serving of leafy greens per day for five years had brains that were 11 years younger than their non-veggie eating counterparts.Nuts. Its time to go nuts! Like fatty fish and berries, almonds, pistachios, walnuts and macadamias prevent inflammation and are packed with omega-3 fatty acids. The American Heart Association recommends eating about four handful-sized portions of unsalted nuts per week. Whats even better is that nuts also can reduce the risk of heart disease.

We celebrate Fathers Day in June, but its also an important month to think about the health of all the men in our lives. Theyre our superheroes, but lets be honestnone of us are invincible, and men dont always go to the doctor when they should.In fact, a May 2022 survey showed that 33% of American men do not schedule annual health screenings. This is especially concerning when the CDC reports:13.2% of men in the U.S. aged 18 and older are in fair or poor health;40.5% of men aged 20 and older have obesity; and51.9% of men aged 20 and older have high blood pressure.Every year, men are affected by the following conditions, but with the right precautions, many of these health concerns can be avoided or caught early when theyre the most treatable.Heart disease is the leading cause of death for men in the United States, accounting for 25 percent of all male deaths. Various factors, including smoking, high cholesterol levels and obesity, can cause heart disease.Cancer is the second leading cause of death among American men, with an estimated 250,000 cases diagnosed yearly. While there are many types, the most common among men are prostate, lung and colorectal cancers. Early detection is key to successfully treating many types of cancer, so scheduling regular check-ups with your doctor is important.Unintentional injuries are the third leading cause of death of those 1 to 44 in the U.S. According to the CDC, there were 224,935 unintentional deaths in 2021, the most common of which were falls (44,686), crashes (45,404) and accidental poisoning (102,001). These three categories accounted for 86% of accidental deaths. They can be avoided by wearing a seat belt when driving, using caution when working on ladders or climbing high places, and carefully reading labels on medications and cleaning products.Chronic lower respiratory diseases, a group of lung diseases characterized by airflow obstruction or airway damage, is the fourth leading cause of death among American men. These diseases are caused by conditions such as asthma and chronic obstructive pulmonary disease (COPD). According to the CDC, there are more than 1.2 million visits to emergency rooms annually just for COPD alone. To reduce your risk of developing one of these diseases, wear a protective mask if exposed to hazardous fumes or materials, and get regular check-ups from your doctor.Stroke is mens fifth leading cause of death. A stroke is a medical emergency when the blood supply to part of the brain is cut off. This happens when the vessels that carry oxygen and nutrients to the brain become blocked or burst, which deprives the brain of essential nutrients. When a stroke occurs, brain cells die, leading to paralysis, difficulty speaking and even death.The good news is that many of these conditions are preventable, so its important to maintain a healthy diet, get 2 hours and 30 minutes of moderate-intensity aerobic physical activity weekly, avoid smoking, limit alcohol intake and work with your doctor to manage medical conditions, like cholesterol, blood sugar and blood pressure.

4 Foods to Boost Your EnergyYou tossed and turned all night, and your alarm went off too early on Monday morning. Even that cup of coffee didnt help. Then, you struggled to make it past that 2 p.m. energy crash.We can all relate. A 2022 survey revealed that 58% of American adults feel unfocused or disjointed. Even taking brief naps or sleeping longer at night didnt help them.If youre always tired, some possible causes could be a sedentary lifestyle, stress, lack of sleep or a medical condition. Another factor could be your diet. Eating processed foods can cause blood sugar spikes and crashes throughout the day, making it hard to stay focused.Luckily, there are nutrient-rich foods you can incorporate into your diet to boost your energy levels naturally, so you dont have to rely on sugary snacks or caffeine to make it through the day.Here are four powerhouse foods to add to your diet.Nuts and seeds are a good source of protein and healthy fats, which provide your body with vitamins and dietary fiber in addition to helping you stabilize blood sugar levels and sustain energy. Almonds, cashews, sunflower seeds and pumpkin seeds are all excellent choices for healthy snacking.Chicken is a protein that helps build and repair muscles and provides vital energy for the body. It also contains B vitamins, essential for metabolism and converting food into energy. In addition, chicken is a good source of iron, which helps to improve oxygen circulation throughout the body, making it easier to maintain energy levels.Oatmeal is a delicious way to get your daily energy-boosting nutrition. It is packed with essential B vitamins, magnesium, zinc, fiber, complex carbohydrates and iron, all of which help your body produce energy. And if you dont like oatmeal plain, add fresh fruits, nuts, and seeds for additional flavor rather than sugar.Leafy greens are another excellent source of vitamins, minerals and fiber that regulate blood sugar levels and keep energy levels steady throughout the day. They also contain antioxidants that help reduce fatigue. Some tasty soup, salad and smoothie ingredients include spinach, kale, Swiss chard or collard greens.If youve been getting plenty of sleep, exercising and maintaining a healthy diet but are still tired constantly, it may be time to talk to your doctor. This level of fatigue could be a sign of anemia, cancer, diabetes, heart disease, anxiety, depression or another serious medical condition. It also could be a sign of chronic fatigue syndrome, which causes severe exhaustion, sleep problems, brain fog and flu-like symptoms

We all say it when we feel the first inklings of a stuffy nose, a sore throat or a slight cough I can't afford to get sick right now.None of us has the time or energy to take off work, stay home from school or fight off illness, especially right after the holidays. But theres a reason a lot of people are feeling under the weather right now. We are more susceptible to catching colds and other illnesses in the winter months.That's because our immune system is weaker in the winter than in the summer. Not only do we get less vitamin D, but our bodies struggle more to fight germs when cold air enters our noses and lungs. Colder weather also means we spend more time indoors coming into contact with germs from other people that are in the air or on surfaces like phones and door knobs.The good news is that there is a way to build innate immunitythe first line of defense against infection. The even better news is that this method doesnt require you to swallow any giant vitamins. All you need to do is eat some of your favorite foods.Whats On the Immunity Menu?Vitamin C in grapefruit, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale and kiwi contains antioxidants that can decrease inflammation, boost immunity, protect memory and reduce the risk of heart disease.Vitamin E in nuts, seeds and green foods like avocado and spinach can help grow the white blood cells that help your body fight off infection. An added benefit is that vitamin E can help you avoid dry skin in the colder months.People say chicken noodle soup is a cure-all, but thats not exactly true. While no studies prove that Americas go-to soup heals our ailments, the elements that make up soup can make us feel better. The protein in chicken helps build antibodies that fight infection, and vegetables like carrots, onions and celery provide us with vitamin A, vitamin C, anti-inflammatories and antioxidants. Warm broth also can clear our airways.Probiotics like yogurt, kombucha, pickles, kimchi and sauerkraut help you maintain good gut bacteria and lessen bad bacteria that can make you sick. Regularly taking probiotics also can reduce the severity and length of illness if you do catch a cold or the flu.Spices like garlic, ginger and turmeric can boost white blood cells, lower cold risks, and contain antioxidants and anti-inflammatories. Studies indicate that these ingredients also can reduce stress, depression and anxietyand we all tend to get sick during times of stress, dont we?Of course, another way to fight off winter illness is a good ol fashioned flu shot. Have you gotten yours yet?

Lately, you have been waking up more often during the night with a burning sensation in your chest and throat. This phenomenon acid reflux occurs when stomach contents move back into the esophagus and irritate its lining.You dont have to wait to see a doctor to take action against acid reflux. These four tips may offer relief:Give yourself time to digest before bed. Sit up straight for at least three hours after eating.Fight from a different angle. Sleeping at a slight incline may also decrease reflux. Keep your head six to eight inches higher than your feet with bed risers or a foam wedge to support your upper body.Steer clear of dietary triggers like coffee, citrus fruits, tomatoes, chocolate, alcohol, spicy and greasy foods.Whether you call it pop, soda or Coke, it might be time to ban the bubbles. Carbonation increases pressure in the stomach, which furthers reflux.When reflux occurs twice a week or more, its gastroesophageal reflux disease (GERD). According to the National Institute of Diabetes and Digestive and Kidney Diseases, this form of reflux is caused by aging, excess weight, pregnancy or even faulty anatomy.Lifestyle modifications alone may not be enough to control reflux, particularly if you have GERD. Taking symptoms lightly can have serious consequences. GERD can lead to Barretts esophagus, a potential precursor of esophageal cancer if left untreated.Relief may come from nonprescription antacids may help control mild symptoms, but its a good idea to check with your doctor first. They may recommend medications or, as a last resort, surgery.

For optimal brain function, strike these three foods from your diet:Processed or pre-cooked foods. Processed foods tend to have more fat, sugar and preservatives than non-processed foods. In a Journal of Clinical Investigation study, researchers found that these high-fat foods can negatively impact the hypothalamus the portion of the brain that regulates hunger and thirst levels. Because of this, you could wind up eating and drinking more processed foods, resulting in an unhealthy dietary pattern.High-sugar foods. U.S. National Institute on Drug Abuse study reported sugar-hooked brains change in similar ways as those addicted to cocaine and alcohol. Sugar addiction is linked to the surge of dopamine that floods the brain when you eat your favorite candy. High-sugar diets have also been connected with memory loss, dementia, Alzheimers and brain fog.Fried foods. Fried foods are high in cholesterol. According to a study in the Journal of the American Medical Association, a diet high in cholesterol may be linked to the development of Alzheimers disease. Researchers found that people with high LDL (bad) cholesterol and low HDL (good) cholesterol were more likely to have beta-amyloid proteins in their brains, a warning sign of Alzheimers disease.Research in the Alzheimers & Dementia journal suggests a MIND diet for your brain. The MIND diet whole grains, lean fish, chicken, vegetables, olive oil, nuts, berries, beans, leafy greens and wine borrows from the Mediterranean diet and the Dietary Approach to Stop Hypertension diet (DASH). These targeted foods lowered participants risk for Alzheimers by up to 53% when included in regular meal plans. Ways to take this approach are to:Go green by adding kale or spinach to your morning smoothie, or eat a healthy salad for lunch with roasted chicken, walnuts, chickpeas, cooked quinoa and sliced strawberries on top.Include the occasional fish fillet like baked salmon with fresh lemon.Toss in a snack of almonds or walnuts for a mid-afternoon energy boost.Add a glass of wine with your final meal of the day.For additional brain power, try a blueberry smoothie. A study from Reading University revealed people experienced increased concentration and memory skills up to five hours after drinking one.

Dont let misinformation make waves. Knowing the facts about breast health can help keep you afloat in a sea of information.Myth: Only women have to worry about breast cancer.Fact: Though breast cancer is less common in men, it is more likely to be fatal. The CDC reported 2,300 new cases of male breast cancer in 2017.Myth: You can find all lumps with a self-exam.Fact: Breast cancer doesnt always cause lumps, and if bumps do develop, it could mean cancer has spread to your lymph nodes. While you should still perform self-exams, regular mammography is still vital.Myth: If you find a lump, its cancer.Fact: Not all lumps are cancerous. Many things can cause lumps or lumpiness in breast tissue, including cysts and fibrosis. However, any new nodes should be checked by your provider.Myth: If no one in your family has had breast cancer, you wont either.Fact: According to Breastcancer.org, only 5 to 10% of cases are hereditary. This suggests that environment and lifestyle play a more significant part in breast cancer.Myth: If your first mammogram comes back clear, there is no need to go back for another.Fact: The American Cancer Society recommends that women of average risk begin having mammograms at age 40 and continue annually until turning 54. Starting at age 55, women can start having mammograms every two years.Myth: People with larger breasts or breast implants are more likely to develop breast cancer.Fact: Breast cancer doesnt discriminate based on size. All women should have regular mammograms.

ts easy to tell when were parched after a workout, while eating a salty snack or if were outside on a hot summer day. However, there are other signs your body may use to signal that you're dehydrated. Here are four odd symptoms that could indicate you need more water in your life. Cravings. Dehydration can be confused with a craving for sweets because a lack of water means your body produces less glucose. Low water intake is also linked to diabetes and a higher body mass index. Digestion problems. If youve ever battled constipation, dehydration might be the reason why. Water consumption softens stool and prevents constipation. Water also helps us produce digestive acid, absorb nutrients from food and even beat bad breath. Drinking more water, especially first thing in the morning, could boost your metabolism and good gut bacteria. Headaches. It could be a sign of dehydration if you wake up with a migraineor a headache reminiscent of a hangover even when you didnt drink alcohol. Dehydration can temporarily shrink the brain, causing it to pull away from the skull and trigger headaches, moodiness and fatigue. But dont fretrehydration can get you back to normal. Trouble concentrating. One study found that dehydration impaired participants not only physically but also cognitively. When dehydrated, our problem-solving skills, attention, memory and hand-eye coordination decline. It can be easy to forget to drink water when immersed in a work project or other aspects of your busy life. If you have trouble gulping water down, consider eating your water. Though most hydration comes in liquid form, some fruits and vegetables can also provide water content. Apples, celery, cucumbers, tomato, lettuce, and watermelon are foods with high water content .If the trouble is that you are so busy during the day that you forget to sip, consider more helpful products. By the hour reusable water bottles have lines and times that tell you when to drink more and how much to imbibe. Some apps and devices can also remind you when to take a sip and track your daily intake. The Mayo Clinic recommends women consume 92 ounces of water per day. Men should drink 124 ounces. If you dont usually drink much water, start with a smaller goal and work your way up. Dont like the taste? Try adding berries, citrus fruit and herbs to your water bottle to make things more interesting. Dont know where to start? Try: Freezing berries and mint in your ice cubes. Not only is it eye-catching, but you get the flavorful benefits of antioxidant-filled berries and mint that aids in digestion. Adding chopped watermelon. Not only is watermelon associated with summer, it has potassium as well as vitamins A, B6 and C. Letting lemon aid you. Lemon water can help prevent kidney stones as well as aid weight loss and digestion. Floating cucumber slices. Cucumbers lower blood pressure, can soothe skin from the inside out and may even stave off cancer.

Deep vein thrombosis (DVT) occurs when a clot, or thrombus, forms in the deep veins of the thigh or lower leg. Symptoms of DVT include pain and swelling in the legs, but some people may not experience any symptoms. When this happens, the clot can break loose, lodge in your lungs and stop blood flow, causing a medical emergency known as a pulmonary embolism. The CDC estimates up to 100,000 Americans die of this condition each year.While DVT is commonly associated with flying and extended travel, it can affect anyone who sits for long periods or is on bed rest.By understanding your risk for DVT, you can significantly reduce your chances of experiencing a clotting-related event.The Mayo Clinic states that risk factors for DVT include being 60 or older, birth control pills, pregnancy, injury or surgery, being overweight, heart failure, inflammatory bowel disease and cancer. Some risk factors, such as a family or personal history, cant be modified. However, you can decrease your chance of developing DVT by quitting smoking and maintaining a healthy weight.Talk with your doctor about your health history and personal risk of DVT before long flights, car trips or extended travel. However, you can minimize your deep vein thrombosis (DVT) risk when traveling with these tips.If youre on a long flight, get up and walk around the cabin when appropriate. Engage the muscles of the legs when youre sitting by extending one leg at a time out in front of you. Moving and walking keep blood flowing in the limbs. If youre taking a long road trip, frequently stop to stretch your legs.Take the opportunity to fight leg fatigue during long layovers or delays by exploring the terminal if youre stuck in an airport.Your doctor may recommend wearing compression socks or stockings to minimize DVT risk when traveling for extended periods. Even if theyre not prescribed, lighter compression socks and tights may feel good, reduce swelling and keep blood flowing on long flights.

You might not be shaking your hips the same way people do in music videos, but hip pain can still thwart womens everyday liveswhether youre dancing, gardening or just walking.While you might think youre too young to be concerned about hHip pain is common for women of all ages, and its important to see your healthcare provider to ensure it is, in fact, hip pain youre feeling rather than thigh, buttock or lower back pain.If it is hip pain youre battling, it may be caused by one of the following conditions:Arthritis. Osteoarthritis, or wear-and-tear arthritis, is a degenerative joint disease that affects joints and cartilage, causing pain, stiffness and decreased range of motion. In some cases, arthritis may cause bone spurs on the edges of the joints, further increasing pain and limiting the range of motion.Bursitis. When bursae, the small fluid-filled sacs between joints, become inflamed, it can cause joint pain that often worsens when sitting or during physical activity. Bursitis is caused by falls, overuse or trauma to the joint, and medical conditions such as rheumatoid arthritis, gout, and lupus.Hip Fractures and Misalignment. Falls, sports injuries, or medical conditions like osteoporosis or arthritis can cause fracturesthe symptoms of which are pain, tenderness, swelling, and bearing weight on the affected leg. In addition, if the hip joint is misaligned, bones can grind against each other, causing pain and inflammation. People with misaligned hips may experience difficulty walking, limited range of motion in the hips, and pain that gets worse with activity.Pregnancy. During pregnancy, a womans body produces the hormone relaxin, which loosens joints and muscles to prepare for childbirth. This also can cause hip instability, leading to pain and discomfort. This chronic hip pain can last long after your baby is born if its left untreated.Sciatica. This condition is caused by compression or irritation of the sciatic nerve, which runs from the lower back down the back of the leg. Several factors, including herniated discs, spinal stenosis and pregnancy, can cause sciatica. The main symptom of sciatica is a sharp, shooting pain that runs from the lower back down to the buttocks or leg and numbness or tingling in the leg or foot. 'Depending on your condition, your healthcare provider may recommend non-steroidal anti-inflammatory drugs (NSAIDs), exercise, physical therapy, weight loss, heat and cold treatment or rest. Be sure to check with your healthcare provider before taking any medications. Surgery, such as hip replacement or resurfacing, may be needed to realign and stabilize the hip joint if your condition is severe.

The American Heart Association presents Get With The Guidelines - Stroke GoldPlus award for proven dedication to ensuring all stroke patients have access to best practices and life-saving careNaples, FL Physicians Regional has received the American Heart Associations GoldPlus Get With The Guidelines - Stroke quality achievement award for its commitment to ensuring stroke patients receive the most appropriate treatment according to nationally recognized, research-based guidelines, ultimately leading to more lives saved and reduced disability.Stroke is the No. 5 cause of death and a leading cause of disability in the U.S. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When that happens, part of the brain cannot get the blood and oxygen it needs, so brain cells die. Early stroke detection and treatment are key to improving survival, minimizing disability and accelerating recovery times.Get With The Guidelines puts the expertise of the American Heart Association and American Stroke Association to work for hospitals nationwide, helping ensure patient care is aligned with the latest research- and evidence-based guidelines. Get With The Guidelines - Stroke is an in-hospital program for improving stroke care by promoting consistent adherence to these guidelines, which can minimize the long-term effects of a stroke and even prevent death.Physicians Regional is committed to improving patient care by adhering to the latest treatment guidelines, said Brenda Hartmann, R.N., stroke program coordinator. Get With The Guidelines makes it easier for our teams to put proven knowledge and guidelines to work on a daily basis, which studies show can help patients recover better. The end goal is to ensure more people in Naples can experience longer, healthier lives.Each year, program participants qualify for the award by demonstrating how their organization has committed to providing quality care for stroke patients. In addition to following treatment guidelines, Get With The Guidelines participants also educate patients to help them manage their health and recovery at home.We are incredibly pleased to recognize Physicians Regional for its commitment to caring for patients with stroke, said Steven Messe, M.D., chairperson of the Stroke System of Care Advisory Group. Participation in Get With The Guidelines is associated with improved patient outcomes, fewer readmissions and lower mortality rates a win for health care systems, families and communities.

Here's to the golden years - a time of life when seniors can enjoy retirement and a more relaxed lifestyle. It can also be a time for serious health issues if you don't take very good care of yourself. Health experts agree that certain behaviors can help increase longevity. So, consider these tips for healthy, happy, graceful aging.Make exercise a daily routineNo matter your age, finding ways to stay active is important to your health and can reduce your risk for developing hypertension, heart disease, diabetes and other medical conditions more common in older people. Aim for 30 minutes a day of moderate exercise. Get moving with a brisk walk, yoga class, bicycle ride, dancing or yard work. Exercise can also improve strength and balance, ease anxiety and depression, and help you sleep better.Break the bad habitsTheres no time like the present to drop unhealthy behaviors, such as smoking, overindulging in alcohol and eating poorly. If you have had trouble making this kind of modification before, talk to your doctor or get advice from community resources or someone whos already conquered the same issue.Practice mindful eatingThink about what you eat and choose foods that are lower in sodium and higher in fiber as you age. Seniors generally need fewer calories, so fill up on fruits, vegetables, proteins and whole grains. For bonus points, seek out farmers markets to shop for fresh, local food. And don't forget to drink plenty of water. Hydration helps flush toxins from the body and has other health benefits.Get your zzzzzMany seniors become early risers as they age. Just be sure you are consistently getting a good night of sleep - about 7 to 9 hours every night. Sleep disruptions and conditions like sleep apnea can harm your health, so if you are having trouble sleeping at night, talk to your doctor.Take up a hobbyYou'll likely have more time on your hands in your senior years, so find a way to put those hands to work. Enjoyable hobbies, like gardening, cooking, fishing, doing puzzles or playing pickleball can help keep your mind and body in shape, reduce stress and provide a greater sense of purpose.Stay sharp with technologySmartphone apps can boost your mental health and memory. Try out Luminosity, Sudoku, Wordle or other logic games to improve cognitive function.Make some connectionsLoneliness and social isolation has been linked to numerous health issues - so make an effort to connect with others. Staying in touch with family and friends, joining a club, enrolling in a class or volunteering your time at a local school, hospital or charitable organization can help fill your time and your heart.See the doctorKeep up with regular check-ups, health screenings and vaccinations if you want to stay healthy as you age. Early detection of health conditions offer the best chance for successful treatment. So, get all of those important appointments onto your calendar and don't delay care if you develop new symptoms or health concerns.And here's a little good news about aging. You are not alone. The number of Americans 65 and older is projected to nearly double from 52 million in 2018 to 95 million by 2060. So, find a few friends your own age - and get healthy together.

According to a 2017 report in the Proceedings of the National Academy of Sciences, hip replacements increased 30% between 2007 and 2017. And though we might consider this surgery for older adults, theres been a spike in hip replacements in those between the ages of 45 and 54.Osteonecrosis, hip fractures, hip joint tumors or rheumatoid arthritis can lead to hip replacement. However, the most common condition that leads to hip replacements is osteoarthritis. This wear-and-tear arthritis thins cartilage in the hip joint, leading to inflammation, discomfort, stiffness and popping noises. As the condition worsens, signs you might need to consider hip replacement are if:Daily activities like getting dressed are a challengeIt interferes with your sleepPersists, despite pain medicationYou have difficulty standing from a seated positionYou struggle to go up or down the stairsYour movement is limitedYour pain persists, despite medication or using a cane/walkerIf you are battling any of these problems and considering hip replacement, youre not alone. According to Harvard, 330,000 hip replacement surgeries are conducted in the United States annually. There are generally two approaches. With the anterior approach, an incision is made through the front of the hip joint. An incision is made beside or behind the hip joint during the posterior method.Surgery is a long-term solution for many, as only 4.4% of patients required revision after 10 years. After 20 years, 15% required revision. This might be due to advancements in the procedure. In a 2021 report about hip replacement innovations, The New York Times found robotic surgeries trumped traditional surgery. Robotic methods were fives times more accurate at ensuring the leg attached to a new hip is the same length as the other leg. It also aids the surgeon in making sure the new joint is aligned correctly.Talk with your surgeon about how to ease your hip pain. If they decide surgery is right for you, discuss the approach and remember to follow their advice about preparation and recovery. How well you prepare for surgery and adhere to a recovery plan are just as important as how the surgery is performed.

Stroke and coronary heart disease (CHD) are two different conditions. However, these ailments develop and affect the body similarly. In addition, heart disease and stroke have a tragic connection. According to the Centers for Disease Control and Prevention, both are leading causes of death for American women.A stroke results from interrupted or reduced blood supply to the brain. The most common is an ischemic strokewhen blood vessels are narrowed by fat deposits or blocked by clots. Blockages prevent oxygen-rich blood from reaching the brain.CHD affects the arteries of the heart. It develops over time as plaque accumulates and narrows the arteries a process called atherosclerosis. A heart attack can occur when little-to-no blood reaches the heart.If you have atherosclerosis in your coronary arteries, chances are that other arteries in your body have experienced narrowing, tooincluding the brain. Risks for atherosclerosis include high cholesterol and triglyceride levels, hypertension, smoking, diabetes, obesity, and diets high in saturated fat. If you modify these risk factors, you may be able to protect yourself from two serious health threats.Timeline and SymptomsIf you experience stroke or heart attack symptoms, it is vital to seek swift medical treatment.According to Johns Hopkins, irreversible damage can happen within 30 minutes of blood oxygen cut-off, and heart cells start to die. Heart attack symptoms include shortness of breath and chest pain accompanied by pain in the arm, neck, jaw or back. You might also feel faint or experience cold sweats.Similarly, the longer the brain is without oxygenated blood, the more likely irreparable damage becomes. If untreated, ischemic strokes can last 10 hours and age your brain up to 36 years. Several studies claim you lose 2 million brain cells every minute a stroke goes untreated. Symptoms of a stroke are facial numbness or weakness on one side of the body, severe headache with no known cause, sudden coordination trouble and difficulty speaking or understanding speech.If you suspect you or a loved one is having a heart attack or stroke, dont waste a precious second call 911 immediately.

When we think of electrolytes, its often in the form of a bottle of a sports energy drink after a hard workout or drinking a rehydration beverage when were sick. Those are great methods for hydration, but keeping your electrolytes balanced is also a way to support your hearts health and well-being.Here are five electrolytes that have been shown to boost heart healthno blue liquid required:Calcium regulates and maintains heart rhythm and blood pressure. Foods high in calcium include dairy, dark leafy greens like spinach or kale, beans, seeds, whole grains, canned fish, and fruits and vegetables like oranges, figs and broccoli. Chloride prevents irregular heartbeat and can reduce the risk of cardiovascular diseases such as hypertension and stroke. Additionally, chloride helps to maintain fluid balance in the body, which can help reduce the risk of fluid retention and swelling. Additionally, it aids digestion and helps absorb other electrolytes like calcium and potassium. Good sources of chloride include seaweed, olives, celery, tomatoes, lettuce and kelp. Magnesium helps regulate blood pressure, heartbeat, and inflammation. Additionally, magnesium helps keep arteries flexible, preventing damage to their walls and helping to prevent clots. Foods rich in magnesium include dark green, leafy vegetables such as spinach and kale, beans, nuts, seeds, whole grains, avocados, bananas, yogurt, salmon, and dark chocolate. Potassium helps regulate heart muscle and nerve function. Potassium reduces the risk of stroke, high blood pressure, and other cardiovascular diseases. It is also thought to help lower cholesterol levels and reduce the risk of arrhythmias. Potassium is found naturally in foods such as fruits, vegetables, dairy products, meats, fish and whole grains. Also, it can be taken as a supplement or added to foods and drinks. To get enough potassium in your diet, include foods rich in this mineral daily. Good sources of potassium include bananas, oranges, spinach, potatoes, avocados, tuna, salmon, lentils and low-fat dairy. Sodium. While that may sound counterintuitive to heart health, salt in moderation has some benefits. This electrolyte helps maintain healthy cell and nerve function, regulates the amount of water stored in the body and can improve circulation. It is important to maintain a healthy balance of sodium intake by consuming foods naturally rich in sodium, such as celery, olives, beets, seaweed and nuts. Remember, too much sodium can increase blood pressure and put you at risk for heart attack and stroke.Just remember to talk to your physician before starting any new supplements.

Whether or not your clocks will fall back on Sunday, November 6, this time of year can be an opportunity to catch up on lost sleep.You might think an hour of sleep loss here or there is not a big deal, but as with money, the more we borrow, the harder it is to deal with the deficit. A study in Scientific Reports claims it would take four days of sufficient rest to pay back an hour of sleep debt.Its not just about borrowed timelack of sleep can be dangerous. People who owe a sleep debt have higher rates of workplace injuries, and those injuries are often severe. Its clear how this could happen. Short-term sleep deprivation causes brain fog, forgetfulness and impaired driving. In fact, if youre awake 24 hours, the CDC reports its like having a 0.10% blood alcohol concentration (above the legal limit). Owing a sleep debt long-term also raises the risks of obesity, insulin resistance, heart disease and high blood pressure.'So what can we do to ensure were not over our heads in sleep debt?The National Sleep Foundation says we need at least seven hours of sleep per night to feel rested, but over 70% of Americans fail to get that much rest. They suspect we lose 30 to 60-minute sleep increments due to school, work and using electronics. So, if youre scrolling social media in bed, cut off your screens 30 minutes to an hour before you go to sleep. The blue light from your phone prevents melatonin production (the sleep-wake cycle hormone).Another sleep-friendly tip is to pay more attention to your lighting. Experts say light plays a big part in our circadian rhythmsand a time change means a change in sunlight. The CDC suggests we assist our internal clocks by exposing ourselves to sunlight or bright indoor light during working hours/before nightfall. However, we should dim light levels at least two hours before bed. If we wake too early or get up to go to the bathroom at midnight, we should keep the lights off until were ready to start our days.With these tips, you might be able to stay (sleep) debt-free.

Youve probably heard the phrase flora and fauna to describe plant and animal lifewhether thats on the beach or a walk in the woods. While flora (Latin for flower) can mean the plants of a specific region, it can also describe microscopic bacteria living in your gut.You might think of bacteria negatively, but when certain microorganisms thrive in your gastrointestinal (GI) system, its like using good soil to grow a thriving garden.Trillions of bacteria live inside the human digestive system, both good and bad. Good bacteria fight pathogens and help maintain our metabolisms and immune systems. This begins at birth when a baby is exposed to microorganisms in her mothers body and her environment. However, we can shape the good over the bad with diet and other approaches.How Does Our GI Garden Help Us?One way is by building our immune system. When our gut bacteria interact with our immune systems, our immune cells learn to control inflammation and moderate their response to allergens. When these interactions go wrong, autoimmune conditions, such as Crohns disease, can result. An unbalanced gut (or dysbiosis) can contribute to weight gain and stomach conditions like irritable bowel syndrome.Gut bacteria also play a role in our mental well-being. Research has revealed a connection between gut bacteria and mental health. Scientists describe a gut/brain axis, meaning our intestinal tract and central nervous system can communicate with each other and influence each others behavior. Anxiety, depression and irritable bowel disorder may all be examples of crosstalk between the brain and intestinal bacteria.How Can We Cultivate Our GI Garden?To keep your gastrointestinal microbiome diverse and healthy, eat plenty of prebiotics and probiotics. Prebiotics are foods that encourage the growth of bacteria, while probiotics contain beneficial bacteria.Prebiotics, typically fibers, include:Apples, especially the skinArtichokesAsparagusBananasGarlicLeeksOatsOnionsSoybeansWhole wheatProbiotics, typically fermented foods, include:Dairy products with live cultures, such as yogurt and aged cheeseKimchiMisoPicklesSauerkrautTempehWhen to See a DoctorIf you experience a sudden change in your bowel habits, such as bloating, constipation, diarrhea, heartburn or gas that doesnt improve with over-the-counter medications, it might be time to see a doctor. However, if your stomach pain is severe and persistent, seek emergency attention.

The reason its called heartburn is obviousit feels like a flame is crackling at the base of your breastbone. You might even feel an acidic, sour taste at the back of your throat. Heartburn can go on for minutes or hours, but why does it happen?The ailment is a symptom of acid reflux, or stomach acid traveling back up your esophagus. People with conditions such as pregnancy, hiatal hernia, obesity, gastroesophageal reflux disease (GERD), or who take anti-inflammatory drugs are at higher risk for heartburn. However, the Centers for Disease and Prevention says food also can trigger heartburn, including alcohol, caffeine, carbonated beverages, chocolate, citrus, fatty or fried foods, onions, spicy foods and tomato (or tomato products like ketchup).The Food and Drug Administration classifies three medication types as a treatment for heartburn antacids (like Tums), histamine-2 (H2) blockers (like Pepcid) and proton pump inhibitors (like Prilosec). These medications can neutralize stomach acid, reduce acid production or shut down pumps that release acid into your stomach. Though you can take these medications for heartburn, other ways to avoid that nighttime burn are to:Drink more water. Water not only aids digestion, but a 2019 study found that water with electrolytes can help neutralize stomach acid.Eat earlier. Youre less likely to have a flare-up if you dont lie down at least three to four hours after eating. It also helps to eat smaller portions and eat slower.Sleep on your left side. Studies show that position reduces the chances of reflux and exposing the esophagus to stomach acid.Wear looser clothes. The Mayo Clinic reports belts and tight clothing can sometimes trigger heartburn.To diagnose the cause of your heartburn, your healthcare team might want to test to see if your ailment is a symptom of gastroesophageal reflux disease. GERD is moderate to severe and occurs several times per week. Testing for GERD might include an X-ray, endoscopy or acid probe tests. However, your doctor might recommend surgery if medication cannot control your GERD.

The room is dark. Your thermostat is turned down low. And youve counted all the sheep in the world but still cant sleep. Youre not alone. Many people struggle to fall asleep or stay asleep at night. Many things can affect sleep, including health conditions like sleep apnea, stress and anxiety, certain medications, and even what you eat and drink.Sleep is essential to your health and wellbeing, and you should get seven to eight hours of shut-eye every night. If thats not happening, talk to your doctor about what might be keeping you up at night.In the meantime, be aware that what youre eating really can affect your sleep. Consider avoiding these five sleep deprivation culprits.Caffeine. Coffee, black tea, sodas and other caffeinated beverages are stimulants that can stay in your system for up to seven hours. By mid-afternoon, its probably time to switch to other beverages that dont contain caffeine. Hydrating with water is best for your health. But some people find that decaffeinated or chamomile tea can be a soothing alternative that leads to a more restful night.Spicy food. It may be flavorful, but spicy foods like peppers, hot sauces, chili powder, salsa and tomato sauces can cause acid reflux, a condition in which acid produced in the stomach comes back up the esophagus, often causing an uncomfortable burning sensation. Acid reflux can keep you up and make you feel pretty uncomfortable when you should be sleeping. Certain citrus fruits, fried food, and even peppermint also are linked to acid reflux.Late night sugar. Hitting the kitchen before bedespecially for ice cream, chocolate or another sugary treatcan interfere with your sweet dreams. If you must have a bedtime snack, consider a banana, slice of watermelon or some cantaloupe instead. These foods are packed with potassium, which can help relax your muscles and alleviate leg cramps which happen at night.Alcohol. After a nightcap, you might fall asleep faster, but chances are good you wont rest well. Alcohol consumption, especially in excess, disrupts your sleep patterns, leading to poor sleep quality and other related health issues.High-fat diets. Recent studies have shown that a high-fat diet raises the risk of disruptive sleep. In one study, researchers found that as more fat was consumed each day, the more times the study participants woke up, tossing and turning. They also spent less time in deep sleep, known as REM (rapid eye movement) sleep when dreaming occurs.

We lead busy liveswe work, spend time with our children or grandchildren, exercise, and even squeeze in date nights with our partners. There are only 24 hours in a day, and sometimes its hard to fit in regular health screenings. However, those appointments could catch gynecologic cancers early onwhen its most treatable.There are five types of gynecological cancers: cervical, uterine, ovarian, vaginal and vulvar. Risk factors for these cancers include contracting HPV, being 60 or older, family history, obesity and past exposure to diethylstilbestrola form of estrogen prescribed to pregnant women between 1940 and 1971.People ages 21 to 29 with a cervix should schedule a Pap test so their doctors can look for any cell changes. If your result is normal, your doctor may tell you that you can wait three years until your next Pap test. Those over 30, based on your providers recommendations, can get a Pap test every three years, an HPV test every five years or both every five years.Unfortunately, screenings only detect cervical cancer, so you should schedule an appointment right away if you notice one or more of these changes:A change in bathroom habits, such as constipation, diarrhea, and black or tarry stools, could indicate a more serious condition. However, some cancers can also cause urination changes, such as urinating more frequently, feeling pressure on your bladder, having trouble draining your bladder or seeing blood in your urine. Patients with endometrial, ovarian and vaginal cancers have reported difficult or painful urination, gas, indigestion, nausea, frequent urination and constipation.Unexpected weight loss without even trying may seem like a blessing, but it also can be a symptom of cancer. Cancer patients commonly notice that while they feel bloated, they are losing weight. While weight loss can indicate other issues, such as thyroid disease, its important to talk to your doctor if youve suddenly lost more than 10 pounds without diet or exercise changesespecially when paired with a loss of appetite.Vaginal changes also can be a sign that something is amiss. While its fairly normal to occasionally experience irregular periods or cramps, persistent pain, watery or abnormal discharge, bleeding between periods, abnormal bleeding and bleeding post-menopause can signify cervical, uterine or ovarian cancer.Your doctor, can assess your family history of cancer and run diagnostic tests such as blood tests, physical exams, Pap smears, imaging tests and biopsies to determine next steps.