What Is Sensitive Gut and Irritable Bowel Syndrome?

What Is Sensitive Gut and Irritable Bowel Syndrome?

by | Feb 16, 2021 | digestion, gut health

When you eat food, it travels a long distance through your body. It passes through your mouth, esophagus, stomach, small intestine, large intestine, and anus. Each of these organs plays a different role in breaking down food into the energy and nutrients that your body uses in order to function. This process is known as digestion. Other organs such as the gallbladder and pancreas also help digestion by producing chemicals that break down food.

Unfortunately, any of these organs can stop working optimally, which may lead to pain or discomfort. Problems with organs in the digestive system are one of the main reasons people visit their doctor and I see patients with these conditions almost daily. Two very common conditions related to digestive troubles are known as sensitive gut and irritable bowel syndrome. The causes of these conditions are often unclear, but science is increasingly uncovering new ways to help relieve symptoms.

Digestive Troubles

Problems with the digestive system can be a big deal. Stomach or intestinal issues can disrupt a person’s sleep, and they can interfere with a person’s normal daily routine. For example, some people have unpredictable symptoms, and need to plan their day around having access to a bathroom. Additionally, digestive troubles can cause a person to miss work, school, or social events. There are many different disorders and conditions that can result in these sorts of problems.

Sensitive Gut

The term “sensitive gut” isn’t an official medical diagnosis. It’s a general name that can be used when someone frequently gets an upset stomach or experiences other digestive issues. While everyone experiences stomach or intestinal problems occasionally, some people’s digestive systems are more sensitive to certain foods or habits, leading to pain, discomfort, or other symptoms on a regular basis.

Digestive symptoms can include many things, such as:

  • Stomach cramping
  • Abdominal pain
  • Nausea
  • Indigestion or upset stomach
  • Vomiting
  • Feeling uncomfortably full during or after a meal
  • Bloating
  • A burning feeling in the chest or stomach
  • Excess gas
  • Diarrhea
  • Constipation

People with a sensitive gut experience one or more of these symptoms on a regular basis. If you have some of these issues, it may be helpful to spend some time trying to figure out if certain foods or actions make these symptoms worse, as we’ll explore further below.

Irritable Bowel Syndrome

This disorder, also known as IBS, is one example of a “functional gastrointestinal disorder.” When people have disorders in this category, they experience stomach or intestinal symptoms, but their digestive systems look normal on tests like x-rays or endoscopies. Doctors think that the brain plays a role in these disorders. However, this is not to say that your stomach troubles are all in your head – there is a very real, physical connection between your mind and your gut.

Throughout your digestive system, there are millions of nerve cells, called neurons. The neurons communicate with each other and with the brain in order to control how your digestive system works. The brain sends signals to the digestive system to help it function correctly, and the digestive system in turn sends signals back to the brain so that the brain can control things like appetite, mood, and sleep. There is thought to be a disruption in this process in functional gastrointestinal disorders. The neurons connected to the intestines may be too sensitive, the intestines or stomach may not move properly, or the brain’s ability to control digestion may not be working right.

A recent study found that as many as 40% of people around the world may have some type of functional gastrointestinal disorder. IBS is one of the most common conditions in this category. People with IBS have several of the digestive symptoms listed above, which persist over a long period of time. The most common symptoms are abdominal pain and changes in bowel habits. There are a couple of different types of IBS. People with IBS-C tend to have constipation and hard, lumpy stool. Those with IBS-D frequently have diarrhea and loose, watery stool. Some people have problems with both constipation and diarrhea. Other symptoms like bloating and whitish mucus in the stool are also typical.

Other Digestive Disorders

Some other diseases or conditions may cause some of the same symptoms as sensitive gut and IBS. For example:

  • Gallstones are clumps of hardened material that form in your gallbladder and can cause pain and cramping.
  • Gastritis is inflammation of the stomach lining that may be caused by an infection and can lead to pain and nausea.
  • Infections of the stomach or intestines can occur when certain types of bacteria become overgrown.
  • Ulcers are sores that develop in the stomach that can be caused by infection or overuse of certain pain medications.
  • Pancreatitis occurs when your pancreas becomes inflamed and causes abdominal pain, nausea, and vomiting.
  • Taking medications like antibiotics, aspirin, or ibuprofen may sometimes have side effects that mimic indigestion.

In many cases, discomfort and irregular bowel habits aren’t a severe health problem. However, if your symptoms are frequent or last longer than a couple of weeks, talk to your healthcare provider to check whether there is something more serious going on. Warning signs of a more serious condition include blood in your vomit or stool, difficulty swallowing, weight loss, severe abdominal pain, shortness of breath, yellow-tinged eyes or skin, or pain in your chest, neck, or arm. If you experience any of these symptoms, contact a doctor right away.

Potential Causes and Treatments

Knowing how to make your digestive issues better first starts with better understanding the root of the problem. It can be difficult to determine the exact culprit, and you may have to try several strategies before pinpointing problem foods or behaviors.

Change Your Eating Habits

Eating your meals in a different way may help your body more easily digest your food. Strategies like the following may help:

  • Eat multiple small meals rather than a couple of large ones
  • Chew slowly
  • Make sure your food is properly chewed before swallowing
  • Drink liquids slowly
  • Don’t eat within two hours of going to sleep

Avoid Harder-to-Digest Foods

Certain types of food or drink can make indigestion, stomach pain, and intestinal symptoms worse. Try avoiding common problem foods for a few weeks to see if your symptoms improve. Things to stay away from include:

  • Acidic foods like tomatoes and oranges
  • Spicy foods
  • Greasy or fried foods
  • Foods with high levels of fat
  • Caffeinated drinks such as coffee and tea
  • Alcohol
  • Carbonated drinks such as soda and seltzer water

Eating a bland diet for a couple of weeks or months may help digestive problems go away. Bland foods are easier for your stomach and intestines to digest, and include things like cooked and canned vegetables, eggs, soup, pudding, breads and crackers made with white flour, and baked poultry and fish. Ask your healthcare provider for recommendations regarding when you can start adding other foods back into your diet.

Food Intolerances

Some people have food allergies, which can cause serious reactions involving rashes and breathing difficulties. On the other hand, food intolerances are typically less severe and lead to digestive symptoms. Some of the most common food intolerances involve gluten, dairy, and molecules called FODMAPs.

Gluten is a type of protein found in wheat, barley, and rye. People who have gluten intolerance, also known as gluten sensitivity, experience digestive symptoms when they eat products that contain these grains. Gluten intolerance may also lead to symptoms like tiredness or muscle cramps. A related disorder is celiac disease, a more severe condition in which eating gluten leads to damage to the small intestine.

People who have lactose intolerance have symptoms like gas and diarrhea when they eat dairy products such as milk, cheese, and butter. All of these milk products contain a type of sugar called lactose. Over a third of people in the United States may have trouble digesting and absorbing lactose. People who have lactose intolerance may be able to get rid of their digestive symptoms by limiting or completely avoiding consuming milk and dairy products.

Another common source of digestive distress is FODMAPs. These molecules are a type of carbohydrate that may be more difficult for the body to digest, especially for people with a sensitive gut. FODMAPs are found in:

  • Fruits like apples, blackberries, cherries, pears, and watermelon
  • Vegetables like artichokes, asparagus, cabbage, garlic, and onions
  • Beans and lentils
  • Milk-based foods like cheese, yogurt, and ice cream
  • Wheat and wheat-containing foods like bread and pasta
  • Foods and drinks containing artificial sweeteners

If you think you have a food intolerance, you can try avoiding that food for several weeks to see if your symptoms improve. A low FODMAP diet might work for you. If you aren’t sure which foods you may be intolerant to, you can try an elimination diet in which you avoid all potential problem foods for several weeks and then gradually add them back into your regular diet. Adding foods back one at a time can help you determine which foods are likely to trigger your symptoms. Talk to your healthcare provider or a registered dietician for further guidance in setting up an elimination diet that meets your needs.

Stress

Because disorders like IBS involve communication between the brain and the gut, stress and anxiety can often cause these disorders or make them worse. People with IBS are also more likely to have anxiety, depression, and other mental health disorders.

Stress can be particularly tricky to address for people with a sensitive gut or IBS. Digestive problems are often themselves a main source of stress. Worrying about rushing to a bathroom or losing sleep because of abdominal troubles can make people feel more stressed, and this extra stress may in turn make their digestive problems worse. It can be a vicious cycle. However, learning how to better reduce stress can help make IBS symptoms better.

Certain mental health treatments have been shown to help with IBS. Cognitive behavioral therapy can help people change their thoughts and behaviors and teach people how to better manage stress and anxiety. Learning deep breathing or relaxation skills can also help people with IBS. Finally, gut-directed hypnotherapy, in which a person is guided into a hypnotic state, can help restore better communication between the brain and the gut and can provide long-term relief from IBS symptoms. Building other healthy habits into a daily routine, such as getting more sleep and exercising more, can also help treat IBS.

Probiotics

We all have lots of different types of healthy bacteria in our intestines that help us digest food. Some people with IBS have too many bacteria, or have high numbers of harmful bacteria. Giving your body more of the “good” types of bacteria may help.

Bacteria and other microorganisms that are good for you are known as probiotics. Yogurt is one popular source of helpful bacteria. People can also get probiotics from unpasteurized fermented foods like sauerkraut, miso soup, kefir, kimchi, pickles, and komboucha. Additionally, probiotic supplements are available over-the-counter in the form of capsules or gummies. Several studies have found that taking probiotics can reduce IBS symptoms.

Herbs

Different herbs have long been used as traditional treatments to help with digestive problems. For example, peppermint oil is known to help with IBS symptoms, especially when taken in the form of a coated capsule. Clinical trials have found that other herbal supplements can also be effective at reducing pain and symptoms in IBS patients, including bitter candytuft, chamomile, caraway, licorice root, and lemon balm.

Herbal and other non-prescriptions supplements can be helpful in treatment but they can also have interactions with other supplements and medications so please don’t start taking any supplements without a consultation with your doctor to ensure they are appropriate for you.

Medication

If changes in diet or lifestyle don’t help reduce IBS symptoms, doctors may prescribe medication. Different medicines can be used to treat diarrhea, constipation, and abdominal pain.

Conclusion

If you feel like you are having a lot of problems with an upset stomach, pain, or irregular bowel habits, the first step is talking to your doctor, who can help you make sure there’s nothing serious going on. Changing your diet to avoid irritating foods and include more easily digestible foods is another helpful step. Many people suffer from digestive problems, but that doesn’t mean that there’s nothing you can do to help ease your symptoms.

Superfoods Part 1: What Is a Superfood and What Is So Super About Them?

Superfoods Part 1: What Is a Superfood and What Is So Super About Them?

by | Jan 21, 2021 | nutrition, vitamins

In recent years, many people have become excited about superfoods that bring good health and help fight disease. Foods like blueberries, kale, and salmon have earned a reputation for being some of the healthiest foods out there. Here, I will explain why certain foods have earned the “superfoods” label.

What Is a Superfood?

Generally speaking, superfoods are foods that offer a lot of vitamins and minerals and provide positive health benefits. While all foods contain nutrients, some foods are much more packed with health-promoting nutrients than others.

There isn’t one standard scientific or nutritional definition that says which foods can be called superfoods. There isn’t a legal definition either, which means that companies can call any food they want a “superfood”. Many foods are labeled as “superfoods” simply for marketing purposes, and when companies say that a certain food or drink product is a miracle food, the actual science often doesn’t live up to the hype.

However, some foods certainly contain more health benefits than others. Learning more about how our bodies use the food we eat can help us make sure we’re meeting our nutritional needs. Labeling certain items as “superfoods” may help us better understand which foods can provide us with higher levels of health-promoting molecules.

Nutrients

Nutrients are molecules that the body needs in order to work properly. There are two types: macronutrients and micronutrients. Cells get energy from macronutrients and use these as building blocks in order to function and grow. Carbohydrates, fats, and proteins are all macronutrients. Micronutrients include vitamins and minerals.

There are some nutrients that your body can make for itself. Others need to be obtained from the things we eat and drink, and these are called “essential nutrients.” It’s important to get enough of these essential nutrients to keep yourself healthy. Eating superfoods can help you get high levels of many different types of nutrients.

Carbohydrates

Although many popular diets such as paleo and keto involve low-carb eating plans, some carbohydrates are necessary in order for your body to function properly. Your cells primarily get their energy from carbohydrates, making them an important source of fuel for your body.

There are three primary types of carbohydrates:

  • Sugars are the basic building blocks of other types of carbohydrates. They are found in sweet foods like desserts, soda pop, and candy. Sugars are also found at high levels in processed foods and fast food. When people eat a lot of sugar, some is used for energy, and the extra is stored as fat within the body. Most superfoods have lower levels of sugar. Some superfoods, such as fruits and vegetables, have some naturally occurring sugars.
  • Starches are made up of many different sugar molecules connected together. These molecules need to be broken down before the body uses them, so the body digests them more slowly. This leads to longer-lasting energy for the body and more feelings of fullness. Starches are found in products made from grains, such as bread and pasta. Some vegetables, like potatoes and corn, also have a lot of starch.
  • Fiber can’t be completely broken down by the body. It leads to even stronger feelings of fullness. Fiber can support a healthy digestive system and reduce cholesterol and blood sugar levels. Many superfoods such as vegetables, fruit, beans, and whole grains contain high levels of fiber.

One way to get the carbohydrates you need using superfoods is by eating a lot of fresh vegetables and fruits. Additionally, some people consider whole grains to be superfoods. Whole grains are less processed, so they have more health benefits such as extra vitamins, minerals, and fiber. Whole wheat bread and pasta, brown rice, oatmeal, and quinoa are all types of whole grains.

Fats

Like carbohydrates, fats supply your cells with energy. They also have several other roles within your body:

  • Helping your body stockpile and use certain vitamins and minerals
  • Supporting skin and hair health
  • Developing a healthy brain
  • Supporting healthy inflammation levels
  • Controlling proper blood clotting

Certain types of fats are less healthy than others. Saturated fats are unhealthy fats that are solid at room temperature, like butter and lard. Trans fats are also unhealthy. They are often added to foods as a preservative. Both saturated fats and trans fats can increase your levels of LDL, or “bad” cholesterol, and raise your risk of heart disease and stroke. Animal products like milk, cheese, and fatty meats have high levels of saturated fat. Oils that have a lot of saturated or trans fats include coconut oil, palm oil, and hydrogenated or partially hydrogenated oils. Experts say that fewer than 10% of your calories should come from saturated fat.

Unsaturated fats, on the other hand, have the opposite effects, leading to higher levels of HDL, or “good” cholesterol, and lowering your chance of developing heart disease. Some foods are thought to be superfoods because they contain high levels of these types of fats.

One type of healthy unsaturated fat is monounsaturated fat. This form of fat can be found in foods like nuts and avocado, which are often thought of as superfoods. Additionally, cooking with oils that contain monounsaturated fat can be a healthier option than cooking with butter. Oils with monounsaturated fats include:

  • Olive oil (is by far the best type of oil to use in my opinion)
  • Canola oil
  • Sunflower oil
  • Sesame oil
  • Safflower oil
  • Polyunsaturated fats are another healthy fat type. Omega-3 and omega-6 are polyunsaturated fats that are found in high levels in many superfoods. These fats lead to better heart health and reduce your chance of developing diabetes. Foods high in omega-3 and omega-6 include fatty fish like salmon, trout, herring, mackerel, cod and light tuna.

Walnuts, flax seeds, and soybean, corn, and safflower oils also contain polyunsaturated fats.

Protein

Every cell in the body contains proteins. Proteins are made up of smaller molecules called amino acids. When we eat proteins from animal or plant sources, the body breaks them down and uses the amino acids to build new proteins to be used throughout the body. It’s important to eat proteins from multiple different sources to make sure that you’re getting all of the different amino acids you need.

The body uses amino acids to build healthy muscles, bones, skin, cartilage and blood. Amino acids are also used to make enzymes, antibodies, and hormones.

Animal sources of protein include meat, chicken, fish, and eggs. These foods can be healthy in moderation, as they provide several kinds of vitamins and minerals. However, they also typically contain a lot of saturated fat, which can raise cholesterol levels. Sticking to superfood sources of protein, such as salmon, walnuts, and beans, can give you an extra nutritional punch. Additionally, green tea contains several beneficial amino acids that may boost brain health, improve mood, and help reduce stress.

Vitamins

Vitamins are molecules that play many different roles within different cells and organs. If you don’t eat enough of a particular vitamin, you might develop a disease or poor health.

There are 13 vitamins that are necessary in order for cells to function. Some examples of include:

  • Vitamin C: An antioxidant that protects cells from damage, supports healthy gums and teeth, and helps heal wounds
  • Vitamin K: A vitamin that helps build bone strength, allows for proper blood clotting, and fights inflammation
  • Folate: A type of B vitamin that supports a healthy heart, builds red blood cells, and helps protect against cancer

Eating a diet full of many different types of foods can help you make sure you’re getting all of the vitamins you need. Additionally, many superfoods contain high levels of several different vitamins. For example:

  • Berries contain high levels of vitamin C and vitamin K, as well as vitamin B6 and vitamin E.
  • Goji berries have large quantities of vitamins A, C, E, and K.
  • Leafy greens such as spinach and kale are also good sources of vitamins A, C, E, and K. Some other green vegetables, including broccoli and mustard greens, also contain several B vitamins.

Minerals

Minerals are necessary for everything from building strong bones and keeping your heart beating to controlling your metabolism and helping you stay hydrated. There are two main types of minerals. Trace minerals such as iron, copper, and zinc are only needed in small quantities. On the other hand, your body needs higher amounts of macrominerals like calcium, sodium, and potassium.

Superfoods tend to have high levels of the minerals we need. Leafy greens have a lot of iron, magnesium, potassium, and calcium. Soybeans and tofu contain high levels of calcium. Whole grains can give you a high dose of magnesium.

Other Helpful Substances in Superfoods

Superfoods are also a great source of other substances that can promote good health:

  • Catechins are a type of antioxidant that can fight arthritis, inflammation, and cancer, and lead to better heart health. Green tea contains a lot of catechins.
  • Carotenoids are found in leafy green vegetables as well as brightly colored produce like tomatoes, pumpkins, carrots, and beets. They can lower a person’s chance of developing certain cancers and eye disease.
  • Flavonoids protect the body from damage and boost heart and brain health. Tea, dark chocolate, fruits, and vegetables are some of the superfoods that contain flavonoids.
  • Probiotics are “good” bacteria that help you digest food and fight off disease. Many people consider yogurt and fermented foods like kimchi and komboucha to be superfoods because they contain probiotics.
  • Polyphenols are micronutrients that help your body control blood sugar and lower your risk of diabetes. They also help your body digest food, promote healthy brain function, and lower your risk of heart disease. If you want to incorporate more polyphenols in your diet, look to superfoods like berries, soybeans, and whole grains. Resveratrol, found in red grapes and blueberries, is a well-known polyphenol that promotes healthy aging and protects against disease.

Putting It All Together

Eating a diet filled with superfoods can promote health and reduce your risk of disease. Although the definition of “superfood” isn’t all that clear, prioritizing foods that are packed with healthy nutrients can help you maximize health benefits. This article is the first instalment of a series I will be publishing here on NorthWestPharmacy.com’s “Ask the Doctor”. Keep an eye out for future installments which will focus on different key nutrients in different superfoods and their health benefits.

 

Superfoods Don’t Need to Break the Bank

Some of the more popular superfoods can be expensive. However, you don’t have to go to specialty grocery stores or spend lots of money getting highly-advertised superfoods. Chances are, the vitamins and minerals found in one superfood can be easily found in other foods too. For example, kale gets a lot of attention as a superfood, but many other leafy greens offer the same pack of nutrients. Swiss chard, collard greens, and spinach can be eaten as superfoods too!

In fact, nearly all fruits and vegetables can be considered superfoods because of their high nutritional value. Eating more fresh produce can help you have better health and protect you from many different types of disease! Aim to have fruits or vegetables with every meal. Try adding fruits to your breakfast, and adding extra veggies to dinnertime meals like pasta and soup.

How Many Superfoods Do You Need to Eat to Be Healthy?

If superfoods are so good for you, does that mean you should try to only eat foods in this category? Not quite. A healthy diet consists of eating many different types of food. The more variety you have in your meals, the more different types of nutrients you will be getting. It’s healthier to concentrate on overall balance and variety in your diet rather than fixating on just a couple of individual nutritious foods.

But occasionally eating superfoods won’t magically erase the impact of the rest of your diet. If you tend to eat a diet high in sugar, saturated fat, or processed foods, you are putting yourself at risk of health problems, regardless of whether you sometimes add a superfood to your meal. Focus on improving overall healthy eating habits instead of simply adding a few superfoods to your usual routine. The best way to work towards good health is to eat a variety of nutritious foods with each meal.

Weight Loss and Health Benefits of Intermittent Fasting

Weight Loss and Health Benefits of Intermittent Fasting

by | Jan 12, 2021 | diet, fasting

Intermittent fasting has become very popular in recent years. Many people use intermittent fasting to lose weight, but scientific research shows that it can have many other positive health effects as well.

Intermittent fasting is a type of eating plan based around periods of eating and periods of fasting, or avoiding food. Whether you realize it or not, you already go through a period of fasting over the course of a typical day: you fast while you sleep. When following an intermittent fasting plan, you purposefully make these fasting periods longer, by skipping certain meals or by not eating at all on some days. Intermittent fasting isn’t like a traditional diet plan – it doesn’t tell you exactly which foods to eat or how much food to have. Instead, intermittent fasting tells you when to eat.

Why are People Trying Intermittent Fasting?

Intermittent Fasting: Weight Loss and Health Benefits
Experiments throughout the 20th century showed that eating fewer calories each day, also known as calorie restriction, could lead to longer life for multiple different types of animals. The studies also found that calorie restriction could reduce symptoms of several different kinds of diseases. In recent years, researchers have begun clinical trials in humans to try to discover whether calorie restriction can offer us the same results. Many of these studies have led to positive health benefits.

In the past couple of decades, researchers have realized that one of the reasons calorie restriction may be effective is because it often leads to long periods of fasting. Therefore, many new studies are currently underway to study whether intermittent fasting can also lead to good health and long life.

Weight Loss and Muscle Gain

When it comes to dropping pounds, intermittent fasting is at least as effective as cutting calories. In fact, some clinical trials have found that fasting may lead to even greater amounts of weight loss. Additionally, people with a higher BMI are especially likely to shed pounds when on an intermittent fasting eating plan. Researchers think that the reason fasting helps you lose weight is that it can boost metabolism.

In recent years, intermittent fasting has become very popular among health and fitness enthusiasts, with many personal trainers and fitness communities recommending the diet. Scientific research shows us there is probably good reason for this. Multiple studies have looked at the combination of intermittent fasting with resistance training, which includes strength-building exercises such as weight lifting and bodyweight exercises. The studies found that the combination of fasting with resistance training led people to burn more fat and maintain or possibly even build more lean muscle.

Other Health Benefits

Intermittent Fasting: Weight Loss and Health Benefits

Heart Health

Intermittent fasting can boost heart health in several ways. It can help people lower blood pressure, heart rate, cholesterol, and insulin levels. Fasting also drops levels of fat and sugar in the blood. All of these factors affect a person’s likelihood of developing heart disease or of having a heart attack or stroke. It’s possible that intermittent fasting eating plans could reduce a person’s risk of disease by keeping these factors under control.

Additionally, fasting may help lessen the impact of a poor diet. For example, eating a lot of saturated fat increases a person’s risk of heart disease. When mice are fed a high-fat diet, they develop obesity, high insulin levels, and fatty liver disease. However, mice that are fed a high-fat diet but are only allowed to eat for limited periods of time each day don’t have these heart disease risk factors.

Interestingly, a few studies have looked at the effects of fasting in religious populations. Studies of Muslims and Latter Day Saints found that people were less likely to have heart disease or heart failure while going through a religious fast.

Diabetes

Some studies have also shown that intermittent fasting plans can improve insulin sensitivity and blood sugar levels, meaning that their bodies can better digest and use sugar. When the body becomes more efficient at metabolizing sugar, a person is less likely to develop diabetes. However, these studies have only looked at short-term health effects, and some other studies have shown mixed results. It’s not entirely clear yet whether intermittent fasting can directly lower a person’s diabetes risk in the long run.

Brain Disorders

Intermittent fasting may help the brain age in a healthy manner by encouraging brain cells to grow and form new connections. Animals who fast are better protected against injury and have lower rates of Alzheimer’s disease and Parkinson’s disease.

Cancer

Initial laboratory studies have found that fasting can starve tumor cells and activate genes that protect cells from cancer. In animals, intermittent fasting leads to fewer tumors, less cancer growth, and increased sensitivity of tumors to treatments like chemotherapy. In human studies, very early results have shown that fasting diets may shield cells from damage and lead people to have fewer symptoms after undergoing chemotherapy. These early studies haven’t yet been able to tell us whether intermittent fasting can be an effective cancer treatment in humans. However, many clinical trials studying this question are in progress.

Other Effects

Early evidence also shows that intermittent fasting may reduce symptoms of other diseases such as asthma, arthritis, and multiple sclerosis, and may help heal wounds more quickly.

Intermittent fasting may also have several other health benefits, such as:

  • Cells are more protected from damage
  • Cells can more easily repair themselves
  • The body increases levels of antioxidants
  • Cells can more efficiently produce energy
  • Old or damaged cells are removed from the body and recycled
  • Lower levels of inflammation

These benefits can lead to better physical and mental health. For example, animal studies show that intermittent fasting leads to much better physical endurance, as well as boosted balance and coordination. Additionally, restricting calories may lead to better brain function and an improved memory.

How Does Intermittent Fasting Work in Your Cells?

Scientists don’t yet completely understand how intermittent fasting works. However, they have come up with several possible ideas to help explain how fasting affects your cells, your body, and your metabolism:

  • Cell Damage: As your cells process food and extract nutrients, they create toxic molecules called free radicals. It’s possible that giving your body fasting periods helps cells produce fewer free radicals. Fasting also allows your body to heal and repair damage.
  • Circadian Rhythms: Your circadian rhythms are part of your body’s internal clock. Your body clock links eating/fasting cycles with the outside day/night cycles. This helps your body maximize its energy during the day, when you’re awake. When our body clocks become mismatched with the outside day/night cycles, problems can result. Studies of intermittent fasting have found that when people eat for a shorter period in the middle of the day, they have health benefits related to better metabolism and heart health, but these benefits aren’t seen when the feeding period is later in the evening when it’s dark.
  • Ketosis: Intermittent fasting can lead to a change in metabolism. After eating, your body uses carbohydrates such as sugars for fuel, and stores the fat. During fasting, sugars are no longer available in the blood supply, so your body starts using up the fat it stored. During this period, the body also produces molecules called ketones that it can also use as fuel. Ketones also help cells work properly by controlling many proteins within the cell, such as growth factors, DNA repair enzymes, and sirtuins, proteins that control many aspects of health and aging.

How Do I Go About Intermittent Fasting?

There are several different types of intermittent fasting eating plans. In general, they fall under two different categories:

  • Alternate-day fasting consists of skipping food for a full 24 hours. This may be done once or multiple times per week. For example, one common fasting plan is the 5:2 diet, where someone fasts for two non-consecutive days in a week and then eats normally for the other five days. Or, someone may rotate every other day between fasting and eating. Some alternate-day plans tell people not to eat anything for the entire day, while others say that eating a couple hundred calories is okay.
  • Time-restricted fasting is when someone fasts for certain hours each day. They may eat for only eight hours and then fast for 16 hours, or eat during a four-hour window and fast for the remaining 20 hours of the day. In this case, fasting means that you completely go without food. However, it’s important to still drink water during this time, so that you don’t get dehydrated. Other zero-calorie drinks such as coffee are also okay to have during fasting periods.

Most intermittent fasting plans don’t tell you exactly which foods to eat during feeding times. However, it’s still important to eat healthful foods while doing fasting plans. Eating more plant-based meals supplemented with healthy proteins such as chicken or fish will amplify the health benefits that come with intermittent fasting. If you are eating a lot of saturated fats, sugar, and salt during your eating periods, you may still be at increased risk for developing several different diseases.

Is Intermittent Fasting Safe?

Many clinical trials have been conducted to look at potential risks of intermittent fasting. So far, researchers haven’t found any major concerns. Even trials of more extreme fasting plans, such as eating zero calories every other day, have reported that fasting seems safe for most people. However, in certain groups of people, intermittent fasting should be approached with caution. No single diet or food lifestyle change is universally appropriate or effective for all people. Depending on one’s individual circumstances, an effective food lifestyle for one person could be harmful if practiced by a person with different personal or medical circumstances so I advise anyone who is considering intermittent fasting to first consult with their doctor.

By way of example, fasting may be risky for people with diabetes, especially for those who are on medications such as insulin that may cause hypoglycemia. Fasting could lead a person’s blood sugar to drop too quickly.

When women try intermittent fasting, some may find that they stop having their period. If this happens to you, try going back to a normal eating pattern and consult your doctor. Additionally, if you’re pregnant, trying to become pregnant, or breastfeeding, it’s probably not healthy for you to try intermittent fasting.

Minor Side Effects

When fasting, it’s common to feel very hungry. In clinical trials, people have also reported other minor side effects, such as:

  • Feeling cold
  • Headaches
  • Feeling light-headed
  • Difficulty concentrating
  • Experiencing mood swings
  • Less energy
  • Bad breath
  • Constipation
  • Not being able to stop thinking about food

While these symptoms may be difficult to deal with, they do seem to go away over time. After a month or so, people tend to not feel as hungry or experience these symptoms.

Bigger Risk Factors

Sometimes, people who try IF eating plans are at risk for malnutrition. Taking vitamin or mineral supplements may help you ensure your body is continuing to get the nutrition it needs. Additionally, make sure to eat sufficient protein during meals, as protein malnutrition is a possible concern.

People trying IF should also be aware of signs of more serious health problems. Talk to your healthcare provider if you become dizzy, nauseous, or weak, or if you have trouble sleeping or faint.

Is it Possible to Do Intermittent Fasting Long-Term?

So far, we don’t know of any safety concerns for healthy people who try intermittent fasting over the long haul. However, it might be tough to stick with this eating plan, as it can be very inconvenient or be difficult to incorporate into your daily routine.

It may help to gradually ease into a fasting eating plan. For example, if you’re doing alternate-day fasting, you could try to eat 1000 calories on fasting days for the first month, 750 calories the second month, and 500 for the third. Or, to gradually take on time-restricted fasting, you could try to gradually extend your fasting time each day. Try fasting for 12 hours every day the first month, 14 hours the second month, and so on until you hit your goal. If you immediately jump into a very restrictive plan, you may have more trouble sticking with the diet.

For best results, work with a registered dietician or nutritionist to come up with an eating plan that works for you. A professional nutritionist can help you make sure you’re getting all of the nutrients you need to stay healthy and see maximum health benefits!

Benefits, Risks and Alternatives of Hormonal Replacement Therapy for Women

Benefits, Risks and Alternatives of Hormonal Replacement Therapy for Women

by | Dec 15, 2020 | hormones

Hormone replacement therapy is a common way to treat symptoms of menopause. Hormones are complicated and come with great benefit as well as risk if not dosed appropriately. Follow-up with regard to clinical symptoms and lab testing is imperative for all patients who decide to initiate and take hormone therapy, so it is important for patients to discuss options with someone who is very experienced in this realm of hormone supplementation therapy. Women should talk to their doctors about which menopause treatment plans may be best based on their own personal symptoms.

 

Hormones are chemicals made by the body. They act as signals, allowing one part of the body to communicate with another part. Hormones are important for many functions in the body, such as growth, metabolism, mood, and sexual reproduction.

Estrogen and Progesterone

Different hormones are responsible for the development and health of male and female reproductive organs. In women, the reproductive hormones are estrogen and progesterone. They are made in the ovaries, and then released throughout the body, where they play important roles in:

Menopause

As women get older, their bodies gradually stop producing hormones. Their menstrual cycles become more irregular, and eventually stop altogether. Once periods stop, women can no longer get pregnant. This process is known as menopause.

When people go through menopause, they often experience many symptoms that frequently last for seven years or more. One of the most common symptoms is a “hot flash,” in which someone suddenly feels hot, starts sweating, and develops redness or flushing on the chest, neck, or arms. (Most often this is at the level of the neck and above.) Other frequent symptoms include:

  • Shorter or longer periods that occur more or less often
  • Night sweats
  • Sleeping problems
  • Vaginal dryness
  • Incontinence (leaking urine when sneezing, coughing, or running)
  • Lower or higher sex drive
  • Mood swings or anxiety
  • Thinning hair
  • Development of facial hair or sporadic hair on the chin

Women generally start transitioning into menopause in their mid- to late 40s. This transition generally lasts around four years. The period before menopause is termed “peri-menopause” and often starts to occur in a woman’s 30s and can last for more than a decade until menopause occurs. Women is said to have reached menopause when they haven’t had a period for 12 months in a row. Menopause occurs on average, at the age of 52, although it may happen several years earlier or later in many women.

Some women go through menopause at an earlier-than-normal age. It’s not always clear why women go through early menopause, although some possible reasons include smoking, genetics, chemotherapy or radiation treatments, autoimmune diseases, and surgical removal of the ovaries. Typically, women who go through early menopause have the same sorts of symptoms, but the symptoms are more likely to be severe.

HRT Benefits

Alternatives of Hormonal Replacement Therapy for Women

Menopause symptoms will usually go away eventually on their own, without treatment. However, taking extra hormones as the body stops producing them can help reduce symptoms. Using medications that contain hormones is known as hormone replacement therapy, or HRT.

Women are often at higher risk of having other health problems after they go through menopause, and HRT can also help prevent some of these conditions. For example, a drop in estrogen levels typically leads to bone loss. Women often develop osteoporosis and have a higher risk of breaking bones once they go through menopause. HRT can help women maintain bone strength as they age and stop producing estrogen. HRT can also help post-menopausal women maintain healthy muscle function and improve skin health. Additionally, women younger than 60 who utilize HRT tend to live a little longer.

Using HRT can also help with cognition, or the dreaded “memory fog,” a common symptom experienced by women going through menopause.

People may also go through HRT when they transition away from the biological sex they are assigned at birth. Transgender women may take estrogen and/or progesterone along with testosterone blockers (aka: androgen blockers) as a way to develop more feminine features. HRT can have physical and psychological benefits and lead to greater quality of life for people who are transgender.

Types of HRT

Alternatives of Hormonal Replacement Therapy for Women
HRT medications typically contain estrogen, progesterone, or a combination of the two. Some forms of progesterone also go by the name “progestin.” Types of HRT include:

  • Estrogen-only medication, which may be called estradiol or conjugated estrogen. Estradiol is the strongest type of estrogen used. Brand names include Premarin, Estrace, and Estraderm, although the molecular structure of Premarin (equine estrogens from horse urine) is different from the female body, so it is not used as much anymore. Other estrogens used include estriol and combinations of the estrogens as well.
  • Progestin-only medication, which may be taken along with estrogen-only drugs. One Brand name is Provera, which is medroxyprogesterone. There is a significant difference between progestin and progesterone as progestin is not bio-identical and has a different molecular structure than the female progesterone. To put it simply, medroxyprogesterone and any progestins are molecularly “cousins” of the naturally occurring progesterone found in the female body. In my opinion and in my practice, patients should use bio-identical HRT – this is the only type of hormone supplementation or replacement I recommend.
  • Combination estrogen and progesterone medication, including Prempro, Climara Pro, and Activella.
  • Combination estrogen and hormone medication, which consists of the drug Duavee. Duavee contains both estrogen and bazedoxifene, a medication that amplifies the effect of estrogen.
  • Progesterone-only medication includes brand names such as Prometrium which are bio-identical, of the same molecular structure as the body’s own progesterone.

Ways of Taking HRT

Hormones can be delivered to your body in several ways. In the most common method of HRT, hormone levels are increased throughout your entire body. This may come in the form of:

  • A pill or tablet taken by mouth, usually once per day.
  • A patch worn on the skin, which is taken off and replaced every couple of days.
  • Topical treatment, including creams, gels, sprays, or foams, which are often applied to the skin once per day in a specific location (such as the arm or leg)
  • Injectable HRT.
  • Hormone Pellets that are implanted underneath the skin every 3-6 months, depending on gender and serum (blood) levels.

Another form of HRT raises hormone levels only in the vagina. These products usually give off a lower dose of estrogen, and are effective at treating vaginal symptoms like dryness. However, they won’t work on symptoms that affect other parts of the body, such as hot flashes. Vaginal HRT medications may come in the form of a cream, ring, or vaginal tablet.

Each form has different pros and cons, and specific side effects may be more or less likely with each type of HRT. Please talk to your doctor about which form might work best for you and your specific needs and lifestyle.

Risks

Alternatives of Hormonal Replacement Therapy for Women

Side Effects

Different HRT medications have different side effects. Some common side effects include headaches, stomach cramps, nausea or vomiting, tender breasts, hair loss, muscle spasms, dizziness, and throat or neck pain. If you are experiencing severe side effects from HRT, talk to your doctor about trying a different medication or stopping your use of the medication.

Health Risks

Taking hormones can lead to certain more serious side effects. Depending on a person’s health and family history, HRT may increase the chance of developing:

  • Blood clots
  • Heart attacks
  • Stroke
  • Dementia

For this reason, HRT is often not recommended for people with a history of bleeding problems, heart attacks, stroke, or liver disease. However, not every person is at high risk of developing these conditions. Talk to your doctor to determine whether these disorders are a concern for you.

Taking estrogen can also lead to an increased risk of getting cancer of the uterus. If a woman still has her uterus and has not gotten a hysterectomy, taking progesterone in addition to estrogen can reduce this risk. Additionally, taking progesterone helps protect the uterus and also reduces the risk for abnormal endometrial cell growth or proliferation which can cause the lining of the uterus to become thickened and cause vaginal bleeding.

Does HRT Lead to Cancer?

In the early 2000’s, two large clinical trials that included tens of thousands of women analyzed the long-term effects of HRT. These trials were the first to find that there may be a link between HRT and breast cancer. After following the women in the trial for more than a decade, researchers found that women who took a combination of estrogen and progestin (not progesterone) were more likely to develop breast cancer but I note that these studies were done on subjects that were not taking bio-identical hormones, which are the only type I recommend in my practice. However, women who took estrogen alone had a decreased cancer risk. Since these trials, many more studies have been published, and they have often come to conflicting conclusions, Cancer risk needs to be assessed on an individual basis with any patient who is considering taking HRT and this may be especially important for women with a personal or family history of the disease. Work with your healthcare provider to determine whether the benefits of HRT outweigh the risks.

How to Take Hormones Safely

In order to decrease health risks, some experts recommend taking hormones for the shortest amount of time needed, using the lowest dose that works. HRT carries less risk for younger women and for women who went into menopause within the last few years. However, now we have ample data to support taking HRT for many years and that doing so can help protect the brain, breast, and bones.

If you do decide to take hormones, there are things you can do to take them more safely. I always recommend that patients take an HRT that is the bio-identical form. Make sure to have regular doctor’s appointments where you can discuss both your menopause symptoms as well as any possible side effects from HRT. In particular, tell your healthcare provider if you experience any new bleeding problems. You can also ask your doctor about whether you need to be screened for certain health conditions, as people who take hormones may need to get mammograms or bone density tests more often than others. Finally, do not smoke while taking hormones, as this can lead to potentially dangerous blood clots.

Alternatives to HRT

Alternatives of Hormonal Replacement Therapy for Women

Relaxation Techniques

Research has found that practices that lead to less stress and anxiety can help improve menopause symptoms. For example, mindfulness meditation can help women have fewer, less severe hot flashes, and help with symptoms related to sleep, mood, and muscle and joint pain. A clinical trial also found that hypnosis could make hot flashes occur 74% less often and be 80% less severe, although scientists don’t know exactly how this works.

Additionally, researchers have studied whether certain types of relaxing physical activities can help with menopause. Tai Chi is a mind-body exercise that involves meditation and relaxation. Studies have found that Tai Chi can help menopausal women have fewer hot flashes, stronger bones, and higher levels of antioxidants in their bodies. Additionally, yoga may help reduce hot flashes. Exercises that engage both the body and the mind might be a way to help treat menopause symptoms.

Herbal Supplements

Many herbal or natural supplements are often taken for menopause symptoms. However, many herbs don’t seem to actually work when they’re studied in clinical trials, or they have not been studied at all.

For example, women undergoing menopause commonly use evening primrose oil. One study found that this supplement could make hot flash symptoms slightly better, while another found that it had no effect. The use of red clover in menopause has also led to mixed results. However, there is some evidence that black cohosh can help treat menopause, especially when combined with St. John’s wort. More clinical trials need to be conducted in order to better determine which herbs are most helpful for treating menopause.

If you do decide to use herbal supplements, make sure your doctor knows. Just because a treatment is natural and comes from a plant doesn’t mean it’s completely safe. Evening primrose oil can lead to bleeding problems when combined with ginseng, and black cohosh may cause liver damage. Some herbal supplements can also have interactions with other drugs, leading to increased side effects.

Change Your Diet

Try tracking your hot flashes and keeping a food diary to see if you notice that certain food or drink makes your hot flashes worse. Caffeine, alcohol, and spicy foods may all act as triggers for hot flashes. Avoiding food and drinks in these categories may help your symptoms improve. Eating lots of fruits and vegetables and having meals at regular times throughout the day can also help you manage your symptoms. Additionally, some women find that eating soy products such as tofu or edamame may help treat menopause.

Manage Hot Flashes

Even if you can’t make your hot flashes disappear, you can make them more manageable. Wear light, breathable clothing, and dress in layers so that you can take off a jacket or sweater if you feel a hot flash coming on. Keep cold water and a fan close by at all times, in order to help cool yourself off if you start sweating. It may also be helpful to sleep with a fan by your bed. Finally, taking slow, deep breaths as a hot flash starts can help them go away more quickly.

Addressing Sexual Symptoms

Using a vaginal moisturizer can help relieve dryness. Additionally, you may want to try a water-based lubricant in order to make sex more comfortable. Kegel exercises may also help work out muscles in the vagina and lead to less urine leakage.

Keep Your Bones Healthy

Because bone density decreases after menopause, and bone breaks become more common, it’s important for women to think about bone health. Exercise and physical activity can keep bones strong as you age. Taking extra calcium or vitamin D can help, too. Calcium comes from foods containing dairy, such as milk and cheese, as well as from leafy green vegetables, salmon, and tofu. Vitamin D comes from getting sunlight. Both calcium and vitamin D can also be taken as supplements. Talk with your physician about making sure that your vitamin D levels are optimal.

Getting Better Sleep

Many women going through menopause have sleeping problems. Try getting better sleep through:

  • Getting more physical activity during the day
  • Avoiding eating or drinking alcohol before bed
  • Drinking warm milk or tea before you sleep
  • Turning off your phone and TV when it gets close to bedtime
  • Avoiding naps during the day
  • Talking to your healthcare provider about treating insomnia

Conclusion

Hormone replacement therapy may be right for some but unnecessary or risky for others. Your physician can help you figure out whether the benefits outweigh the risks based on your health and family medical history and can help guide you in the right direction regarding the benefits of hormone replacement therapy. Contact Dr. Brynna Connor to learn more.

 
Safe medical care during the pandemic

Safe medical care during the pandemic

by | Nov 9, 2020 | COVID-19, masks

Are you avoiding the Doctor Due to the Pandemic?

The Serious Implications and How You Can Safely Get Medical Care

Many people are trying to be responsible during the COVID-19 pandemic by limiting their interactions with other people and by not going out in public spaces as often. However, one result of these precautions is that some people have been avoiding going to their physician or getting medical care. This can lead to serious consequences for those who are experiencing other health problems. Thankfully, there are several alternatives to in-person healthcare visits when appropriate, and there are also several ways to reduce your risk of infection for those times when you need to go to the hospital or your doctor’s office.

Have People Been Avoiding the Doctor?

Many people report that someone in their household has put off medical care due to the pandemic. People are starting to feel more comfortable going to their doctor’s office but are still seeking less health care than they did a year ago, according to many surveys nationwide.

Why is this?

It’s possible that people may need slightly less medical attention than they did in past years. With more people working from home and fewer people going out socially during COVID-19, the number of traffic accidents has decreased across the nation, thankfully. Some people may be eating out less and perhaps (hopefully?) cooking healthier meals at home as well so might need less medical care related to that these days. Also, in this year with the COVID-19 pandemic, surgeons had to cancel procedures, physicians had to temporarily close medical offices, and many also had to adjust their schedule in order to see fewer patients for proper cleaning to take place. Some patients may have wanted to see a doctor but couldn’t visit their usual providers for many different reasons.

Additionally, many people lost their jobs, were laid off, or took pay cuts during the pandemic. These factors have caused some Americans to lose their health insurance or to have a hard time continuing to pay for medical care. Many patients have put off getting tests or receiving treatment for chronic illness. However, research has shown that people are also actively avoiding getting medical attention when they need it – and sometimes when they need it most. By now, we all know that social distancing and isolating from other people are important public health measures that can reduce the spread of the coronavirus. Many people may be especially worried about coming into contact with other potentially contagious people in a doctor’s office or hospital.  But … wait, there can be serious health consequences of avoiding going to your doctor!

When people avoid getting medical care, there may be long-term consequences. According to a recent article in JAMA (Journal of The American Medical Association, a peer reviewed medical journal), between March and July of this year, nearly 250,000 more people died than expected in the United States. According to this article, two-thirds of these deaths were due to COVID-19, but the other one-third was due to causes like heart attack. This means that many more people were dying from other health conditions than “normal” years’ numbers would indicate.

Many people who experienced symptoms of serious health problems did not seek emergency care due to fear of getting infected with the coronavirus.  Within the first ten weeks of the pandemic, emergency department visits decreased for heart attack, stroke, and diabetes. Clearly, not receiving help during a medical emergency can be dangerous. People who have a heart attack are more likely to survive and have less heart damage if they get medical attention ASAP… and this is true for someone who is having a stroke as well. Strokes can cause brain damage, and the faster a person gets help, the better he or she will do in recovery. While most people might realize this, a prevailing feeling of fear toward the coronavirus has reduced the number of patients who seek care when they need it most.

Getting regular checkups is also important for preventing more serious disease. Screenings for cancer have decreased this year for many reasons already mentioned.

Many of us in health care are concerned about these trends. Even the American Heart Association created their “Don’t Die of Doubt” Campaign to encourage people to continue to get medical care when needed—and especially for more urgent health concerns.

So … what do you do?

Weigh Your Risk

The risks and benefits of getting medical care should be thoughtfully considered.

Certain people are at high risk for having severe symptoms if they contract COVID-19 or even the flu. These folks need to take extra precautions to avoid coming into contact with sick people. We know this, of course, but these people need medical care too! Obtaining proper medical treatment can reduce the risk to these people of serious health complications

Certain types of check-ups or treatments can more easily be delayed than others. There are also ways people can still receive medical treatment while reducing their risk.

Work with your physician to decide which options are best for your health.

Alternatives to In-Person Medical Care

Delaying Treatment

Some routine or preventative healthcare visits may be able to be delayed, but check-ups may not be able to be delayed- and specific medical screenings need to happen … so please talk to your physician about the risks and benefits of delaying healthcare visits based on your particular needs. In-person visits are also very important for certain age groups—such as for newborns, infants, and toddlers. Keeping up to date on vaccines is essential, so have the conversation with your physician.

Telemedicine

Thankfully, you don’t always need to see someone in-person to receive healthcare. People who continue to need medical care during this time can take advantage of telemedicine options, (again – when appropriate) as this works great for many medical conditions. Telemedicine makes use of phone calls, online video calls, smartphone apps, or text messages. Virtual visits can be used for a wide variety of health services, such as:

  • Acute urgent care for conditions that are not life-threatening
  • Monitoring chronic health conditions
  • Mental health services
  • Health coaching and counseling
  • Physical or occupational therapy
  • Follow-up appointments after hospitalization, surgery, or changes in medication

Technology in this area has been rapidly improving, making it easier for providers and patients to connect and increasing numbers of health insurance companies are expanding their coverage for “virtual” or remote care. Prescriptions can often be handled entirely over the phone. Physicians may be able to prescribe new medicines virtually and also follow up with patients in this manner to see how new drugs or dosages are working out. There are even online pharmacies that can help you avoid having to pick up medications in person…and many of our local awesome Austin pharmacies are offering delivery services as well!

How to Access In-Person Care Safely During the COVID-19 Pandemic

How Risky is In-Person Care?

In general, your risk of getting COVID-19 increases when the people around you aren’t following basic precautions. Medical clinics and hospitals have adopted new precautions to help keep patients safe. For example, many healthcare offices screen patients before they enter the building by taking their temperature or by asking them questions about whether they have recently experienced COVID-19 symptoms or had sick contacts.  Many doctor’s office and clinics have a separate waiting room for people who are visiting due to possible viral infections or may see possible COVID cases at specific times throughout the day. In my practice, I test people who might be sick from the coronavirus or the flu from the ‘comfort’ of their vehicle, and many other physicians are doing the same. Your risk of getting COVID-19 from a healthcare setting is likely much less than it is in most other public spaces. Also, in my practice, I often see people by telemedicine to triage what testing or evaluation might be needed before they come to my office. This lessens risk to them, to me and my staff, and to others who might be using our building.

Prepare Ahead of Time

In a non-emergency situation, you can take precautions ahead of time to help ensure your doctor’s visit is safe and goes smoothly. You may want to read up on any possible new policies that your physician has recently put into effect. For example, some doctor’s offices may have previously allowed other people to accompany you during visits, but now limit the number of other visitors.  If you’re concerned about being exposed to COVID-19, ask your physician’s office a few questions before you arrive for your appointment, such as:

  • Is there any paperwork that needs to be filled out that I can complete ahead of time?
  • Can I check in via phone or text and wait in my car rather than in the waiting room?
  • What are the requirements regarding mask wearing and social distancing during my appointment?
  • How often do you clean exam rooms and common areas?
  • Are other people, such as caregivers or children, allowed during my visit?
  • Does this visit need to be in person, or can it be handled virtually through telemedicine?

Staying Safe During Your Visit

#Mask up! Put on your mask before you enter the building where your medical visit is going to occur. Make sure your mask covers both your mouth and your nose. If you don’t have a mask, ask whether your healthcare provider can give you one.

Social distancing is usually possible in doctor’s offices, and many facilities have signs or stickers on the floor to help you visualize how far apart to stand when checking in. Additionally, while in waiting rooms, you can sit a few chairs away from others.

You can also stay safe by reducing how often you touch any surfaces. For example, you may be able to hit elevator buttons with your elbow. When checking out after your appointment, ask if touchless or online payments are an option. Additionally, avoid touching your face or mask while you’re in the building. Once your visit is over, wash your hands before taking your mask off.

Getting Help In An Emergency

In case of a serious health issue, please don’t delay getting care. Every minute can count when it comes to problems such as heart attack, stroke, or a diabetic emergency. These conditions have a higher chance of leading to serious complications or death compared to COVID-19, so the hospital should not be avoided if you need the care. If you’re not sure whether your situation constitutes an emergency, try to call your physician, a nurse hotline, or 911, and ask for additional advice.  And, remember, getting urgent medical care is still urgent.

*Brynna Connor, MD is a board-certified physician who practices in the Austin, Texas area with creative, family-oriented medicine. She has special interest in wellness, preventative medicine, and anti-aging and regenerative medicine. Dr. Connor may be reached at 512.382.9500, or schedule a consultation online.

Follow me on Twitter at @doctorbconnor

What’s the deal with masks and COVID?

What’s the deal with masks and COVID?

by | Oct 5, 2020 | COVID-19, masks

Masks and COVID

I am a huge fan of the outdoors on a normal year, but given that the year of 2020 has thrown us a major curveball with the pandemic, many of us are re-thinking what used to be such simple, long-standing activities.

And while you may find this counterintuitive, I suggest moving out of your comfort zone and get outdoors as much as possible– especially from a health perspective. Not only will this allow for proper social distancing and other precautions (it’s a lot easier to be six feet away from someone when you don’t have to worry about bumping into walls), but you also will be able to enjoy the beautiful outdoors as well!

With this in mind, outdoor activities are still a great way to have fun and stay safe. Try these:

  • Go for a hike!
  • Hit the road for a road trip, or go for a “Sunday drive”
  • Get out there to watch the leaves change
  • Visit an open pumpkin patch, or even a not-so-local apple orchard
  • Visit the many bluebonnet fields in the Texas Hill Country!

There are so many options. And by nature of just getting outside you can get some important exercise while doing any of these activities. And be sure to bring a mask just in case.

In cases where social distancing is difficult, experts say that nearly everyone should wear masks. Masks are especially useful when you’re spending time indoors. While masks don’t completely prevent viral spread, they greatly lower the chance of the virus –or any virus—passing between two people. And yes, there are some people who should not wear masks:

  • Kids under the age of 2
  • People who have breathing problems
  • Anyone who is unconscious
  • People who would not be able to remove their mask on their own

People who can’t wear masks should take other measures to help protect their families and communities. For example, people who are working out or swimming may not be able to wear a mask. In these cases, exercising outside and keeping a large distance between yourself and other people helps minimize risk.

Everyone should also try to embrace additional protective measures, such as:

  • Washing your hands regularly, for at least 20 seconds
  • Using hand sanitizer if you can’t wash your hands
  • Avoiding touching your face, especially your eyes, nose, and mouth
  • Covering your mouth and nose when you cough or sneeze and immediately cleaning your hands disinfecting surfaces that you regularly touch, such as counters, doorknobs, handles, phones, and light switches.

Do Masks Work?

What does the research show? Masks have been worn during surgery for nearly 100 years to prevent surgeons from spreading germs to patients. Healthcare providers also wear them to protect themselves from their patients. We have long trusted masks to protect us in medical settings. As COVID-19 has grown into a global health crisis, researchers are scrambling to get more data about the effectiveness of masks.

In one large study, researchers at the largest healthcare system in Massachusetts studied how quickly COVID-19 spread before and after implementing a mask policy. In the early days of the epidemic, the number of cases among healthcare workers rose by 1.16% per day. After a policy went into place requiring that all employees and patients wear masks, the number of cases decreased by 0.49% per day.

One interesting case is the story of two hair stylists working in Springfield, Mo. The stylists had COVID-19 symptoms while working with clients, and eventually tested positive. However, both the stylists and their clients wore masks during appointments, and none of the 139 patients tested positive or developed symptoms. This doesn’t mean that masks are 100% effective –if you feel sick, stay home. However, it does show that masks can play an important role in protecting people.

Which Mask Types Work Best?

Several past studies have found that surgical masks and N95 respirators, often worn by healthcare workers, can help prevent the spread of seasonal viruses such as the flu. When it comes to COVID-19, mask research is in the early stages, but we are slowly gathering new information.

Mask Types: What We’re Learning:

A few recent studies have provided information regarding which fabric types may be effective at preventing the spread of viruses or respiratory droplets:

  • Research using artificial particles that act like respiratory droplets found that a single-layer bandanna wasn’t very protective, but a folded handkerchief worked slightly better. Cloth masks that contained two pieces of cotton fabric blocked the vast majority of the particles, although a small percentage could escape from the top of the mask because of gaps between the nose and the mask.
  • Another study showed that many cloth masks worked about as well as surgical masks for blocking respiratory droplets. These included masks made from cotton, polypropylene, cotton polypropylene blends, and polyester. Interestingly, this study found that bandannas essentially offered no protection, and a gaiter or neck warmer made from fleece may actually lead to more respiratory droplets than not wearing anything at all. The authors hypothesized that fleece may break up larger droplets into many smaller ones, which were more likely to hang around in the air. More research needs to be done to find out whether this is in fact the case.
  • Hybrid fabrics may block particles the best, according to an additional study. These fabrics include cotton-silk, cotton-chiffon, and cotton-flannel. The study authors also found that fabric with a higher thread count probably was more effective.
  • Masks made from one layer of cloth and paper towels may be able to block the majority of virus particles.
  • Masks made from 2-3 layers of T-shirt fabric might be a good balance between effectively blocking virus and being breathable.
  • When researchers analyzed the ability of nontraditional materials to filter out viral particles, they found that vacuum cleaner bags were fairly effective. People may be able to use these bags as a filter in a mask.

You may notice that there is no clear answer here, and that the results of some experiments may actually be slightly conflicting. This is because many of these studies were very small, and some researchers studied artificial particles rather than actual viruses. Much more research is needed to get clearer data. However, takeaways from these studies show that effective masks most likely:

  • Have multiple layers of fabric
  • Are made from cotton or cotton blend fabric (although synthetic poly blends may be effective too
  • Fit the face snugly, with minimal gaps

The World Health Organization recommends wearing a three-layer mask, in which the outer two layers are cotton and the middle is a filter made from polypropylene fabric. Duke professor Warren S. Warren, who worked on the second study listed above, gave an additional tip: “If you can see through [a mask] when you put it up to a light and you can blow through it easily, it probably is not protecting anybody.”

Buying a Mask

A huge variety of masks are currently available for purchase. Many clothing and streetwear brands are producing different types and styles of fabric masks. Face masks are available from both large retailers such as Amazon and Target, and small businesses, who may sell their products through social media or through ecommerce sites like Etsy.

More expensive designer brands have even been offering masks. No matter what colors, patterns, or styles you prefer, there is a mask out there for you! Masks come in many different sizes. The fit of a mask is also influenced by whether it ties behind the head or uses loops that go around the ear. People have different preferences when it comes to which style of mask feels the most comfortable, so you may have to try a couple of different types before you get one that works for you.

Whichever style you get, you should make sure that the mask is able to completely cover your mouth and nose and fits snugly without any large gaps.

Making a Mask

There are a huge number of tutorials available for making masks of different styles. Try Googling or searching on YouTube to learn more about how to sew yourself a mask! The CDC also offers basic instructions for sewing a simple rectangular mask with elastic ear loops. The CDC’s website also includes a no-sew tutorial for folding a bandanna or piece of square fabric into a face mask.

Putting on a Mask

You should wash your hands anytime you put on your mask. Make sure the mask completely covers both your mouth and your nose. As you’re wearing the mask, don’t push it down around your neck or push it up onto your forehead. You should also avoid touching the mask if possible. If you do need to touch or adjust your mask, wash your hands before and after.

Removing a Mask

Leave your mask on until you get home. Once you’re back inside, take your mask off by touching only the ties or ear loops. Immediately put your mask into the washing machine and wash your hands.

Washing a Mask

Wash your mask after every single use. Follow any care instructions, if they came with your mask. Wash with detergent and warm water in the washing machine, along with your clothes. You can also hand wash using a disinfecting bleach product and rinsing thoroughly. 

Conclusions

Masks are an extremely important tool for slowing and preventing the spread of COVID-1 9. For the highest amount of protection, use a mask that contains multiple layers and fits snugly to your face. Following recommended protocols related to wearing and washing your mask will also play a big role in reducing your disease risk. Contact us to learn more.

 

Keeping your skin safe in the Texas sun

Keeping your skin safe in the Texas sun

by | Oct 1, 2020 | skin health, sunburn

Sun, Skin and Regret in Texas

Keeping your skin safe in Texas is critical. Growing up largely in Texas, or rather, growing up in large Texas, I got a lot of sun! Every weekend we spent waterskiing on the lake, and we didn’t stop until we watched the sun fall below the horizon. I was too busy jumping back in the water to ski again to worry about re-applying my sunscreen.

Miss a turn? No way!

I remember “laying out” on the bow of the boat, counting down the minutes until I got my turn again … and I shudder as I admit that I recall applying baby oil, albeit liberally, in order to maximize my “tan.”

Let’s face it, we live in Texas. Many of us get A lot of sun exposure. We are beckoned to hang out underneath our big sky … we go tubing in our many lakes and rivers, and trips to the beach are great childhood memories. As for sun? It just feels good.

It looks pretty, right?

The glow … the look of our sun-kissed cheeks … pretty, aren’t they? Then, suddenly, we hit our thirties, and the deleterious effects of our sun-worshipping start to show. Here are some pointers to keep your skin safer:

  • Avoid extended sun exposure between 10 am and 4 pm. This is when the sun’s rays are strongest.
  • Cover up. Loose clothing with a tight-weave helps … and don’t forget that wide-brimmed hat!
  • Use sunscreen frequently. Apply this liberally. Apply sunscreen 30 minutes before going outdoors; Reapply about every two hours. According to the American College of Dermatology, sunscreen with an SPF of 30 is ideal (greater than that is not necessarily better); Sunscreen that helps to protect against both UVA and UVB is important. Oh, and leave the baby oil at home.

If you are affected by sunburn:

  • Keep it cool. Apply cold compresses — such as a towel dampened with cool water — to the affected skin. Or take a cool bath.
  • Keep it moist. Apply aloe or moisturizing cream to the affected skin. Do not use products that contain alcohol, as they can dry out the skin.
  • Leave blisters intact. If blisters form, don’t break them. You’ll only slow the healing process and increase the risk of infection. If needed, lightly cover blisters with gauze.
  • Take an over-the-counter pain reliever. If needed, take anti-inflammatory medication — such as aspirin or ibuprofen according to the label instructions until redness and soreness subside. Don’t give children aspirin as it may cause Reye’s syndrome, a rare but serious disease.
  • Treat peeling skin gently. Within a few days, the affected area may begin to peel. This is simply your body’s way of getting rid of the top layer of damaged skin. While your skin is peeling, continue to use moisturizing cream.
  • And, finally … call your physician for treatment if you have severe sunburn that covers a large portion of your body with blistering, you have a high fever or severe pain after sunburn, or if your sunburn does not improve within a few days.

Need more information? Contact us. We are here for you!

Why do allergies return year after year?

Why do allergies return year after year?

by | Sep 20, 2020 | allergies

Achoo! Here come the allergies. But why?

And so it begins … that little tickle in the roof of your mouth … the uncontrollable blinking of your eyes … the sneezefest, one, two, three … seven, or maybe it’s just me, but you know it, you recognize it. You know when the suffering begins associated with your allergies.

Why do we get pestered with this year after year?

Allergies develop when the body responds with antibodies to a foreign invader. This response builds up over time. Every exposure mounts a stronger response. The body’s response causes tissue destruction, blood vessel dilation, histamine production, and this histamine is then released from the body. Histamine results in itchy, watery eyes, congestion, headache, and the Achoo! … on down the line, and some people develop eczema and/or even asthma or “reactive airway disease.”

Kid allergies

In your KIDDOS, here are clues that symptoms are related to an allergy. If your child has or has had:

  • Food allergies
  • Dermatitis (skin problems) in infancy
  • Pediatric sinusitis: Aka: Sinus infections!
  • Large tonsils! Large Adenoids! Studies suggest these are more common in kids with allergies.

As for the very-scary-in-your-kiddo-yet-very-common Otitis media or “middle ear infection,” here are some sleuth tips for you:

  • The ear infection is usually not due to allergies if your child is under age two. In older children, they CAN and DO cause ear infections, as allergies cause fluid buildup behind the eardrum and that very uncomfortable ear pressure sensation.
  • ore throat, coughing, husky voice, ‘whiskey voice,’ whatever term of endearment have coined it—these signs and symptoms are all caused by mucus buildup from: Yes! You guessed it: none other than allergies!
  • Sleep disorders often result; Snoring and Obstructive sleep apnea (OSA) occur because the nasal airway is our normal breathing route during sleep, and next day fatigue might be the first presenting symptom that this problem exists.

Call me

Call me for pointers on addressing this all too common issue for Texans, including integrative care for allergies. Helpful info compliments of the AAO- American Academy of Otolaryngology — Brynna Connor, M.D. Family Medicine.

Benzodiazepines are not a good long-term solution for anxiety

Benzodiazepines are not a good long-term solution for anxiety

by | Aug 28, 2020 | anxiety

Many people struggle with anxiety and how to manage stress in a healthy way. Unfortunately, mental health concerns have worsened for many people since COVID-19 has caused significant disruptions in peoples’ lives. While benzodiazepines work well for some people in certain situations, they are not a good fit for many— and for many reasons. In particular, benzodiazepines are only meant for short-term use and are not a good solution for people who need long-term help with anxiety.

Are benzodiazepines meant for anxiety?

Benzodiazepines are a type of prescription medication that may be prescribed for health problems such as anxiety and insomnia. Drugs in this category slow down processes within the brain and body.

Examples of benzodiazepines include:

  • Alprazolam (brand name Xanax)
  • Chlordiazepoxide (Librium)
  • Clonazepam (Klonopin)
  • Diazepam (Valium)
  • Lorazepam (Ativan)
  • Temazepam (Restoril)

Benzodiazepines work by modifying a person’s brain chemistry. Gamma amino butyric acid (GABA) is a molecule in the brain that slows or stops brain signals. Benzodiazepines enhance the effect of GABA and create a drop in brain activity. This can lead to not only a calming effect on the mind, but also a slowing down of other processes within the body.

Benzodiazepine Uses

Anxiety disorders are the most common mental health disorders. Nearly one-third of U.S. adults have anxiety at some point in their lives. Benzodiazepines are sometimes prescribed to people for different types of anxiety including generalized anxiety disorder, social anxiety disorder, and panic disorder. However, scientific research has demonstrated that this class of drugs is only effective for short periods of time – less than four weeks – and when other types of anxiety treatments have failed. People who are looking for more long-term strategies to fight anxiety often have better luck with other medications or treatment plans. In fact, when used long-term, benzodiazepines can actually increase anxiety.Additionally, benzodiazepines don’t necessarily help with every type of anxiety. For example, they do not help people with post-traumatic stress disorder (PTSD), a type of anxiety disorder that can develop after someone experiences a terrifying event or situation.Benzodiazepines may also be prescribed for insomnia. Again, however, our evidence thus far shows that they likely only help with short-term use. Although benzodiazepines can make you feel tired, they also can lead to a worse night’s sleep. These drugs often make it easier to fall asleep, but they tend to also make it harder for people to enter into stages of deeper sleep.Benzodiazepines may also be prescribed for other purposes, such as:

muscle relaxation, treatment of seizures, calming people before a medical procedure or surgery, and treatment of alcohol withdrawal.

Benzodiazepine Risk and Potential Side Effects

Because benzodiazepines slow down the brain and nervous system, they can have certain negative side effects on the body that include:

  • Sleepiness or fatigue
  • Slower reflexes
  • Lack of motor coordination
  • Muscle pain or spasms
  • Dizziness
  • Blurry vision
  • Slurred speech
  • Nausea or vomiting
  • Sexual dysfunction

Benzodiazepines may also come with negative side effects related to mood or brain function. People who take these drugs can experience:

  • Restlessness
  • Confused thinking
  • Disconnection from their surroundings
  • Irritability
  • Acting hostile or aggressive
  • Mood swings
  • Hallucinations
  • Paranoia
  • Disturbing dreams

Many people struggle with anxiety and how to manage stress in a healthy way. Unfortunately, mental health concerns have worsened for many people since COVID-19 has caused significant disruptions in peoples’ lives. While benzodiazepines work well for some people in certain situations, they are not a good fit for many— and for many reasons. In particular, benzodiazepines are only meant for short-term use and are not a good solution for people who need long-term help with anxiety.

Are benzodiazepines meant for anxiety?

Benzodiazepines are a type of prescription medication that may be prescribed for health problems such as anxiety and insomnia. Drugs in this category slow down processes within the brain and body.

Examples of benzodiazepines include:

  • Alprazolam (brand name Xanax)
  • Chlordiazepoxide (Librium)
  • Clonazepam (Klonopin)
  • Diazepam (Valium)
  • Lorazepam (Ativan)
  • Temazepam (Restoril)

Benzodiazepines work by modifying a person’s brain chemistry. Gamma amino butyric acid (GABA) is a molecule in the brain that slows or stops brain signals. Benzodiazepines enhance the effect of GABA and create a drop in brain activity. This can lead to not only a calming effect on the mind, but also a slowing down of other processes within the body.

Benzodiazepine Uses

Anxiety disorders are the most common mental health disorders. Nearly one-third of U.S. adults have anxiety at some point in their lives. Benzodiazepines are sometimes prescribed to people for different types of anxiety including generalized anxiety disorder, social anxiety disorder, and panic disorder. However, scientific research has demonstrated that this class of drugs is only effective for short periods of time – less than four weeks – and when other types of anxiety treatments have failed. People who are looking for more long-term strategies to fight anxiety often have better luck with other medications or treatment plans. In fact, when used long-term, benzodiazepines can actually increase anxiety.Additionally, benzodiazepines don’t necessarily help with every type of anxiety. For example, they do not help people with post-traumatic stress disorder (PTSD), a type of anxiety disorder that can develop after someone experiences a terrifying event or situation.Benzodiazepines may also be prescribed for insomnia. Again, however, our evidence thus far shows that they likely only help with short-term use. Although benzodiazepines can make you feel tired, they also can lead to a worse night’s sleep. These drugs often make it easier to fall asleep, but they tend to also make it harder for people to enter into stages of deeper sleep.Benzodiazepines may also be prescribed for other purposes, such as:

muscle relaxation, treatment of seizures, calming people before a medical procedure or surgery, and treatment of alcohol withdrawal.

Benzodiazepine Risk and Potential Side Effects

Because benzodiazepines slow down the brain and nervous system, they can have certain negative side effects on the body that include:

  • Sleepiness or fatigue
  • Slower reflexes
  • Lack of motor coordination
  • Muscle pain or spasms
  • Dizziness
  • Blurry vision
  • Slurred speech
  • Nausea or vomiting
  • Sexual dysfunction

Benzodiazepines may also come with negative side effects related to mood or brain function. People who take these drugs can experience:

  • Restlessness
  • Confused thinking
  • Disconnection from their surroundings
  • Irritability
  • Acting hostile or aggressive
  • Mood swings
  • Hallucinations
  • Paranoia
  • Disturbing dreams

These side effects may get worse the longer you take these medications. Some types of benzodiazepines take a while to be cleared from your body, so the side effects can build up and become more severe over time. Someone who regularly takes these drugs over a long period may be more likely to experience side effects like confusion or difficulties with thinking and processing.

Benzodiazepines can make certain mental health issues worse. They can cause people to start feeling depressed, or make depression more severe. Long-term use of these medications has also been linked to brain function issues. People who use benzodiazepines can have problems with processing information, learning, and focusing, and may be more likely to develop dementia or lose cognitive function in the long run.

Certain groups of people should avoid this class of drugs. People who are pregnant or may become pregnant shouldn’t take benzodiazepines because they can lead to birth defects. Additionally, these medications may not be a good fit for elderly populations because they can increase a person’s risk of a fall. Older people are more likely to experience benzodiazepine side effects because the kidney has a harder time clearing out drugs from a person’s system as they age.

Benzodiazepine Dependency

Benzodiazepines can lead to tolerance, dependence, and addiction for some people. These terms are related, but they are not the same. Tolerance occurs when a person’s body becomes used to the presence of a drug, and the usual dose doesn’t have the same effect it once did. This often leads to someone feeling like they need to take higher doses. Dependence on a drug means that a person will experience withdrawal symptoms once they stop using it. Addiction is a disease in which a person no longer has control over their use of a substance and is not able to stop taking it, even if they want to.

When people use benzodiazepines long-term, they often build up tolerance. In this situation, future doses of benzodiazepine medications do not work as well. This may lead people to have an even harder time coping with stress than they did before. People may also need to take more of the medication in order to feel the same effect, which may lead to worse side effects.

People can also become dependent on benzodiazepines. Studies have estimated that anywhere from 58-100% of people who use these drugs long-term become dependent on them. When people become physically dependent on benzodiazepines and then try to stop using them, they may experience withdrawal. People are more likely to go through withdrawal if they’ve used benzodiazepines for a long time or taken them in high doses. People who go through withdrawal may have trouble sleeping, increased anxiety, muscle tremors, and seizures.

Benzodiazepine dependence is more likely to happen when these medications are used illicitly along with other drugs. However, it is still important to understand that this risk is a possibility, especially for people who use benzodiazepines long-term or people who have a family history of of substance abuse. In order to reduce your risk of dependency and take benzodiazepines safely, I suggest the following strategies:

  • Don’t take benzodiazepines unless they’ve been prescribed to you
  • Take your medication exactly as prescribed – don’t take benzodiazepines more often or in higher doses than your doctor has recommended
  • Don’t rely on these drugs for long-term treatment
  • Drink alcohol only moderation, or not at all, while taking benzodiazepines
  • Don’t take benzodiazepines if you have a history of drug or alcohol dependence

When people become tolerant to or dependent on the effects of benzodiazepines, they may start taking higher doses. This can lead to overdose which may cause breathing problems, a drop in blood pressure, and possibly death. However, benzodiazepine overdose typically doesn’t happen unless these drugs are combined with other substances, such as alcohol or opiates.

Drug Interactions

Benzodiazepines can have dangerous effects when combined with other substances. For example, certain medications can raise the levels of benzodiazepines in the body. These include certain antibiotics like chloramphenicol, antiretrovirals like ritonavir, and even grapefruit juice. Taking benzodiazepines with these other substances may lead to stronger effects.

Because benzodiazepines can slow down processes in the body, they shouldn’t be combined with other substances that have this same slowing effect. This includes alcohol, opioids, melatonin, and marijuana. Using these substances with benzodiazepines can cause someone’s lungs and heart to slow down so much that they are at risk of serious health problems and even death.

Benzodiazepines are especially dangerous when combined with opioids, and are involved in over 30% of opioid overdoses. This may be an issue for people who have been prescribed opioid painkillers, are using opioids illicitly, or are taking cold and cough medications that contain opioids, including codeine and hydrocodone. People can die from combining benzodiazepines with opioids or with alcohol.

Make sure to let your doctor know every medication that you are taking in order to reduce your risk of harmful drug interactions.

Benzodiazepine Alternatives

Behavioral Therapy

Experts recommend therapy, medication, or both when it comes to successfully treating anxiety. The most common type of therapy for anxiety is called cognitive behavioral therapy (CBT). During a CBT session, a counselor or psychologist will help a person examine their underlying beliefs and feelings and adjust them in order to encourage healthier thought patterns. For example, someone with anxiety may only notice the negative elements surrounding a certain event, and fail to recognize the positives. CBT can help a person use more balanced thinking. This type of therapy can help a person build new skills to better deal with their anxiety.

Therapists may use other strategies to help treat anxiety as well. For example, exposure therapy is a type of CBT that can help people with different kinds of anxiety. The theory behind this treatment is that facing your fears helps you become less afraid of them. For example, therapists may ask you to talk through a specific situation that triggers your anxiety. Other types of therapy such as eye movement desensitization and reprocessing (EMDR) may also help to lessen anxiety. Talk to your physician, or a licensed counselor or psychologist, to learn more about therapy options that could help you.

Non-Benzodiazepine Medications

Experts generally say that SSRIs should be the first drugs that people try to help manage anxiety. SSRIs, or serotonin and norepinephrine re-uptake inhibitors, are typically classified as antidepressants but also work well for other mental health problems. SSRIs and other drugs that affect serotonin brain pathways often take longer to start producing an effect, but they are known to work better, have fewer side effects, and are less likely to cause dependence. Other types of antidepressants, as well as drugs that affect the way the body uses calcium, may also be effective for anxiety. If you’re feeling more stressed than usual or having trouble dealing with anxiety, talk to your doctor about which medications may be a good fit for you.

Other Strategies

Both exercise and relaxation can help reduce anxiety symptoms. In particular, physical activity and relaxation can work well alongside these other treatments as part of a comprehensive anxiety management plan. Relaxation techniques include meditation, yoga, and self-hypnosis.

Anxiety and COVID-19

If you’ve been struggling with anxiety and stress more than usual within the past several months, know that you’re not alone. Many people are reporting high levels of anxiety and panic in the wake of life disruptions during the COVID-19 pandemic. Worrying about health and finances, experiencing changes in appetite or sleep, having trouble focusing, using substances like drugs or alcohol, and having problems with physical and mental health are common health concerns that I speak with patients about every day in my own practice. Possible ways to help manage increased anxiety include taking a break from the news or social media, trying to eat healthy foods, getting more exercise, finding ways to connect with people online or in-person in safe ways, and dedicating time to winding down and relaxing. Make sure to talk to your doctor about any concerns you have about your mental health. Trying out therapy or medication may help you cope with these unusual times.

Conclusions

Research does demonstrate that drugs such as SSRIs and psychotherapy such as CBT are the best first options for treating anxiety. These types of treatments will work well for most people, but not everyone. If you have tried other options and are still struggling with severe anxiety, your doctor may prescribe a benzodiazepine. If so, it is important to take your medication exactly as prescribed in order to reduce your chances of becoming dependent on or tolerant of benzodiazepines. Talk to your doctor if you start experiencing side effects or have concerns. Finally, ask your healthcare provider what other treatments may help you reduce stress and improve your mental health.

These side effects may get worse the longer you take these medications. Some types of benzodiazepines take a while to be cleared from your body, so the side effects can build up and become more severe over time. Someone who regularly takes these drugs over a long period may be more likely to experience side effects like confusion or difficulties with thinking and processing.

Benzodiazepines can make certain mental health issues worse. They can cause people to start feeling depressed, or make depression more severe. Long-term use of these medications has also been linked to brain function issues. People who use benzodiazepines can have problems with processing information, learning, and focusing, and may be more likely to develop dementia or lose cognitive function in the long run.

Certain groups of people should avoid this class of drugs. People who are pregnant or may become pregnant shouldn’t take benzodiazepines because they can lead to birth defects. Additionally, these medications may not be a good fit for elderly populations because they can increase a person’s risk of a fall. Older people are more likely to experience benzodiazepine side effects because the kidney has a harder time clearing out drugs from a person’s system as they age.

How to Use Technology to Maintain and Improve Cardiovascular Health

How to Use Technology to Maintain and Improve Cardiovascular Health

by | Aug 19, 2020 | cardiovascular health, heart disease

Across the globe, more people die from heart disease than from any other cause. Taking care of your heart can help keep you healthy and may prevent you from dying too soon. The good news is that there are many things you can do lower your risk of heart disease.

In recent years, people have been figuring out more ways to use technology to address health issues. These new tools can help people more easily make changes to their lifestyle, find information and tips related to health, and connect with healthcare providers. Finding the right apps, websites, and programs can help you become a better version of yourself!

Cardiovascular Disease

The term “cardiovascular disease” actually refers to a large group of related disorders or events that affect the heart and blood vessels. Some of these conditions are:

  • Coronary artery disease: the hardening and narrowing of the blood vessels that bring blood to the heart, leading to less blood flow
  • Peripheral arterial disease: a circulatory condition where fatty deposits and calcium build up in blood vessels and prevent enough blood from reaching organs, arms, legs, or brain
  • Heart attack: an event where the heart muscle dies as blood flow is blocked by a clot or by a buildup of plaque in the blood vessels
  • Stroke: an event where brain cells begin to die, caused by either a blockage of blood flow to the brain or bleeding in the brain

Who Gets Heart Disease?

People of any gender, race, and ethnicity can experience heart disease. Risk factors that make people more likely to get heart disease include:

  • High blood pressure
  • High cholesterol levels
  • History of smoking
  • Diabetes
  • Being overweight
  • Eating an unhealthy diet
  • Not getting enough exercise
  • Drinking too much

How Can I Keep My Heart Healthy?

Lowering your risk of heart and blood vessel diseases, reducing your chance of having a heart attack or stroke, and addressing risk factors such as high cholesterol all involve simple lifestyle changes such as quitting smoking, drinking less, eating a diet full of fruits, vegetables, and whole grains, and exercising on a regular basis.

While these changes sound fairly simple on the surface, anyone who has tried to break an old habit or adopt a new one knows how hard it can be! Luckily, there are more tools than ever before to help people make these changes.

In the past couple of decades, doctors and researchers have developed many new programs to help patients receive health information virtually, rather than meeting with a healthcare provider in-person. Called telehealth or telemedicine, these programs may include having formal doctor’s appointments over the phone or a video chat. Other telehealth tools may include using wearable devices, smartphone apps, or online portals or programs. Additionally, people are increasingly using more informal tools such as websites or apps that can help them build habits surrounding diet, exercise, sleep, and stress. Here, we’ll dive into some of these tools.

Get More Exercise

Exercise has many beneficial effects related to heart health, including:

  • Better metabolism
  • Less inflammation
  • Decreased heart rate and blood pressure
  • Raised levels of healthy cholesterol (HDL)
  • Lower risk of heart failure and heart disease
  • Lower chance of developing diabetes

How Much Exercise Should We Be Getting?

Experts recommend that adults get at least 150 minutes of moderate intensity exercise per week. This is equal to 30 minutes of exercise five days a week. However, even if you’re not able to meet these goals, some exercise is always better than none. People who have a higher risk of cardiovascular disease tend to be less active, but even low-intensity walking may help people boost heart health.

There are many ways get more exercise, some of which involve making use of new technology. These may include:

  • Wear a pedometer to track your steps. Try to increase the distance you walk each day!
  • Use social media to find a local running or walking group in your city.
  • Get a GPS-enabled watch. These can help track how long you walk, run, or bike. Some can also track your heart rate, or share your workout to social media! Alternately, there are many free apps that can use your smartphone’s GPS to track the time and distance of your workouts.
  • Take your dog on a long walk rather than letting her run around the back yard or a dog park.
  • Don’t have a dog? Borrow one! There are several dog-walking apps that you can join relatively easily. This can be a good excuse to take some walks around your neighborhood with a new furry friend!
  • Participate in a physical activity you love, such as gardening or woodworking. To help with motivation, find a forum or Facebook group full of other enthusiasts who can provide advice and inspiration.
  • Join a gym, in person or virtually! Several gyms and personal trainers now offer online classes.

Before you start a new exercise program or significantly raise your activity level, make sure to talk to your doctor. In some cases, it may be better for you to ease your way into a new routine or slowly work up to your goals.

Why You Shouldn’t Sit Down All Day

Unfortunately, it’s not only exercise that we should be worrying about. Sedentary behavior, which includes anytime you’re sitting or lying down, also leads to heart disease. This means that in addition to regularly exercising, you should be thinking about getting more activity throughout the day.

Here are some ways to improve your daily activity level:

  • Take the stairs instead of the elevator.
  • Walk, bike, or use public transportation rather than driving.
  • Do more chores around the house.
  • At work, have a walking meeting.
  • Work from a standing desk, rather than sitting down.
  • Get an activity tracker. These devices are often worn around the wrist as watches or bracelets. In addition to tracking exercise, some can track how long you’re sedentary and will remind you to get up and move around at regular intervals throughout the day. Research shows that activity trackers can help people be less sedentary.

Eat a Heart-Healthy Diet

The things we eat can affect our heart and blood vessel health. In particular, eating too much red meat and salt has been linked to a greater likelihood of cardiovascular disease. Drinking large amounts of alcohol on a regular basis has also been tied to heart disease, high blood pressure, and stroke.

Obesity has also been linked to poor heart health. People who are overweight may also be more likely to have heart disease, high blood pressure, and diabetes. In addition to exercise, eating more heart-healthy foods may help people shed some extra pounds and lower their disease risk.

Meal Plans for Better Cardiovascular Health

A couple of different diets have been shown to bring heart health. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, can reduce blood pressure and cholesterol levels. This program involves eating less salt and more healthy nutrients such as calcium and potassium. Another diet, the Mediterranean diet, has also been shown to have health-boosting properties. Both of these diets emphasize eating more fruits and vegetables, lean meats, nuts, and healthy oils. Ask your physician about whether one of these diets may be a good fit for you.

Eating healthfully can be challenging, but many strategies can help:

  • Make time to cook more meals at home. Many meals you get in restaurants are full of salt.
  • To learn new cooking skills, watch YouTube tutorials.
  • Use social media to get healthy recipe ideas. Follow food bloggers, or find inspiration on Pinterest.
  • Use calorie-tracking websites or apps. These help record not only your total calorie intake, but also the amount of sodium or other nutrients.
  • Cook with meal kits. These services ship ready-to-make recipes with pre-measured ingredients to your door each week. Some companies offer heart-healthy options with less sodium.

Stop Smoking for Heart Health

Smoking cigarettes increases a person’s risk for heart disease and stroke. Researchers have found a dose-response relationship between smoking and disease, which means that the more years a person smokes, the higher their risk of disease gets. Fortunately, it’s never too late to try to quit – your risk of cardiovascular disease drops as soon as you give up cigarettes.

How to Break the Habit

If you’re struggling to quit smoking, you’re not alone! Studies show that the majority of smokers want to quit, but only 7.5% of people succeed each year. One of the reasons for this is that many people experience withdrawal symptoms such as anxiety, depression, irritability, and cravings when they try to quit.

Some of the most effective methods for quitting smoking include going to individual or group counseling and using nicotine replacement products or other medications. Additionally, while quitting altogether is the best option, reducing the amount of cigarettes you smoke may also decrease your risk of heart disease.

There are several smartphone apps that are designed to help people quit smoking. Some of these may be more effective than others. When choosing an app, look for one that has been tested in a clinical trial. Also, when searching for apps in your app store, use the term “smoking cessation.” Searching with this phrase is more likely to provide apps that are backed by science, as opposed to searching “quit smoking” or “stop smoking.”

Get a Good Nights’ Sleep

Sleep allows your body to repair and recharge. When you sleep around 6-8 hours each night, your risk of cardiovascular disease and even death goes down. Getting enough shut-eye will also promote a healthy weight and blood pressure levels.

To get better sleep, try some of these tips:

  • Stick to a schedule. Try to go to bed and wake up at the same time each day.
  • Use an app to help get good rest. Some apps will remind you when it’s time to go to bed, or wake you up at the right point in your sleep cycle.
  • Get a fitness tracking device or smartwatch that can monitor and provide feedback about your sleep.
  • Keep your bedroom dark and quiet. Cover windows with heavy curtains, and try to make sure doors and windows have tight seals.
  • Use a white noise machine to listen to calming sounds as you fall asleep. Or, use a music streaming service to play white noise albums.
  • If you consistently have sleep problems, see a doctor. Some people have disorders such as sleep apnea that should be treated to bring better health.

Learn How to Better Manage Stress

Stress can directly lead to health issues, but may also lead someone to adopt unhealthy ways of managing stress, such as drinking, smoking, or overeating, that can lead to further problems.

The American Heart Association has said that meditation may help lower people’s risk of cardiovascular disease when combined with other treatments. Meditation and yoga may also help people quit smoking, which lowers heart disease risk. There are several meditation apps available that teach beginners the basics and guide people through a meditation session. Additionally, there are many channels on YouTube dedicated to meditation and yoga. These may help someone learn better stress-coping techniques.

The Future of Technology and Cardiovascular Health

One change that we may see in the near future is more widespread use of telehealth and telemedicine programs. While some of these programs have existed for decades, and many studies have shown that they can be useful in improving health, not many doctors’ offices or hospitals had previously adopted these programs. However, much of this has changed in the wake of COVID-19. Regulations surrounding telehealth have recently changed, making it easier for doctors to provide virtual services.

Telehealth may make it easier for patients worried about heart disease to receive quality care. People can potentially use these programs to talk to their doctor about heart health or receive mental health counseling. Additionally, several recent studies have shown that telehealth programs can help people quit smoking, and recently, the Ontario Ministry of Health adopted a telehealth program to help people stop using cigarettes. People may have access to a wider range of virtual health services in the near future.

If you’re worried about heart disease, work with your doctor to figure out a good plan for reducing your risk. Get your blood pressure, cholesterol, and blood glucose levels checked regularly during physical exams. If you’ve had trouble adopting healthy habits in the past, know that there are many new tools that you can use that might better fit your lifestyle and lead to improved cardiovascular health.

Schedule a consultation

If you like, you can learn more and schedule a consultation with Dr. Brynna Connor.

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