8 Ways You’re Ruining Your Body, According to Science (Eat This Not That! article)

8 Ways You’re Ruining Your Body, According to Science (Eat This Not That! article)

by | Aug 16, 2021 | diet, sleep

“We’re all trying to do our best when it comes to staying healthy. But it seems that sometimes it’s a losing battle—we try to eat right and exercise, yet we’re still not feeling our best. Turns out there are a lot of other things we are doing to ourselves that aren’t helping—from not getting enough sunlight or sleep to just not coping well with stress.” Look for Dr. Connor quoted in the article!

To further discuss, make an appointment with Dr. Connor.

8 Ways You're Ruining Your Body, According to Science
The Biggest Health Myths of All Time (Health Central article)

The Biggest Health Myths of All Time (Health Central article)

by | Jul 27, 2021 | diet, skin health

There are a lot of urban myths out there such as:  If you drop food on the floor and pick it up within three seconds, is it still OK to eat it? Should only women over 40 years old use a retinol? Do eating carrots improve vision? Can blue light from screens damage your eyes? Determine what is fact and what is fiction by reading what the experts say. Our own Dr. Connor is quoted in this Health Central article. 

To further discuss, make an appointment with Dr. Connor.

The Biggest Health Myths of All Time
Superfoods Part 4: Essential Superfoods for Diabetics and Pre-Diabetics

Superfoods Part 4: Essential Superfoods for Diabetics and Pre-Diabetics

by | Jul 19, 2021 | diabetes, diet, nutrition

Superfoods for prediabetes and diabetes
This article is part of my series on superfoods. Learn more about superfoods, superfoods for weight loss, and critical superfoods for a healthy heart. Stay tuned for more to come in this series.

Diabetes occurs when the body can’t process carbohydrates and sugars as well as it should. The foods that we eat can play a big role in preventing and managing this condition. Turning to superfoods is a great, nutritious way to get your metabolism working more efficiently.

Is Diabetes Something You Need to Be Concerned About?

The older you get, the higher your risk for developing chronic conditions such as diabetes, so it’s important to learn more about how to protect your health and wellness as you age.

There are a few different types of diabetes. Type 1 diabetes is a condition that you are usually diagnosed with when you are younger, although this is changing as there are many adults who have a new diagnosis of this type of diabetes. People with this disease cannot make any insulin, a hormone that helps the body use sugar as fuel. People with type 2 diabetes may produce some insulin, but their body does not use the insulin hormone very well. Additionally, gestational diabetes is a third form of this disease that may be diagnosed when a person is pregnant. All of these forms of diabetes cause a person to have high levels of blood sugar, which can damage the body and lead to further health problems down the road.

It’s also important to be aware of a condition of elevated blood sugar that does not meet the criteria for a diagnosis of “diabetes.” This condition is sometimes called “prediabetes”. People with this condition have slightly elevated blood sugar levels, and have a higher chance of developing type 2 diabetes, heart disease, or stroke. While one out of every three Americans has “prediabetes”, the vast majority of them don’t know it! For this reason and many other reasons, it is very important to get your blood sugar checked at regular physical exams so that you have a better idea of whether you may be at risk and to get the information you need to stay healthy.

Risk Factors for Diabetes

If you have any of the following factors, your risk of getting type 2 diabetes may be higher:

  • You have prediabetes
  • You are overweight or obese
  • You are at least 45 years old
  • You have a close family member, such as a parent or sibling, who was diagnosed with type 2 diabetes
  • You don’t get very much exercise
  • You are Black, Hispanic or Latino, Native American, or Alaska Native

Controlling Your Diabetes Risk

If you want to reduce your chances of being diagnosed with diabetes, you can make some lifestyle changes. Getting more physical activity and losing extra weight is a great place to start. Additionally, if you eat a more nutritious diet, you can better control your blood sugar levels. This can help you prevent or manage diabetes.

Superfoods are a great way to eat better. There isn’t one official definition that says which foods count as “superfoods,” but in general this label is given to foods that are jam-packed with nutrients that your body needs in order to stay healthy. Many superfoods can help keep your body’s blood sugar levels in a more normal range.

Superfoods for Better Blood Sugar Levels

Superfoods for Diabetes
The foods you eat have a big effect on how stable your blood sugar levels are. Certain food choices are better than others when it comes to avoiding high blood sugar spikes or low blood sugar crashes.

Why Is Controlling Blood Sugar Levels Important?

When we eat food, the body breaks down carbohydrates into smaller sugar molecules, which enter the bloodstream. For most people, the pancreas makes insulin and sends it around the body. Insulin then helps the cells in different organs absorb sugar from the blood and convert it into energy. After a meal, blood sugar levels rise temporarily and then eventually go back to normal as sugar is removed from the blood.

In people with diabetes, who don’t make or cannot use insulin, cells can’t absorb sugar. These sugar molecules stay in the blood for longer periods of time, and often reach high levels. Additionally, diabetes makes a person more likely to have blood sugar levels that get too low if they miss a meal, take too much medication, or exercise a lot.

The Glycemic Index

Overall, the goal is to keep blood levels stable. You can do this by paying attention to the glycemic index of the carbohydrates that you eat.

Foods that contain carbohydrates include grains (bread, cereal, pasta, rice), fruits and fruit juices, starchy vegetables (potatoes, corn, peas), dairy products, foods with fiber (beans and lentils), sugary desserts and snacks, and sugary drinks.

The glycemic index (GI) is a number that rates all carbs on a scale from 0 to 100. Low GI foods:

  • Take longer for the body to break down, and require your body to actually work harder to break down these types of foods
  • Cause your blood sugar to rise slowly and steadily
  • Give you longer-lasting energy
  • Make you feel full for a longer period of time

On the other hand, high GI foods:

  • Increase your blood sugar levels very quickly, and then rapidly drop those blood sugar levels back down to low levels
  • Make you crave more carbohydrate-rich foods once your blood sugar levels plunge
  • Make you more likely to overeat or to eat when you are not truly hungry

When people with diabetes eat mostly low GI foods, they have better control over their blood sugar levels. One of the reasons many superfoods are so good for you is because they have a low GI.

Whole Grains

Whole grains, as opposed to refined or processed grains, contain high levels of fiber. Fiber is a type of complex carbohydrate that has a low GI. Your body can’t completely break down fiber, so it doesn’t make your blood sugar levels increase as much. People who eat high levels of fiber have a lower chance of becoming diabetic. In particular, people who eat at least three servings of whole grains per day have a 20-30% lower chance of getting diabetes.

When people with diabetes eat low GI, whole grain foods on a regular basis, they also have lower levels of inflammation. This can help fight obesity, high blood pressure, and heart disease, and help the body become more responsive to insulin.

Most whole-grain foods can be considered a superfood, not only because of their fiber content, but also because of their high levels of B vitamins, iron, zinc, magnesium, and antioxidants. Examples of whole grains are:

  • Whole-wheat pasta, or baked goods like bread or crackers made with whole-wheat flour
  • Brown rice
  • Grains often served for breakfast, such as steel-cut oats, stone-ground grits, or amaranth
  • Grains that are often prepared as sides, such as quinoa, barley, millet, or bulgur
  • Popcorn

Low GI Superfood Fruits

Some superfood fruits have a low GI, while other potentially less healthy fruits have a higher GI. A fruit’s GI is primarily based on how much fiber the fruit contains. Some fruits have more fiber, and therefore, a lower GI.

Eating low GI fruit helps people with diabetes lower their blood sugar and blood pressure levels. Examples of low GI fruits are:

  • Apples
  • Pears
  • Oranges, grapefruit, tangerines, and other citrus fruits
  • Berries such as strawberries, blueberries, raspberries, and cranberries
  • Peaches
  • Plums
  • Nectarines

Berries may also provide diabetics with additional benefits. They contain antioxidants that have shown the ability to improve insulin and cholesterol levels, and are linked to a lower likelihood of developing diabetes.

To get the maximum amount of fiber from your fruits, try strategies like:

  • Eating whole fruits rather than drinking fruit juice. Juice has had most of the fiber removed, and often has added sugars, meaning that it has less nutrients and a higher GI.
  • Avoiding fruit products like canned fruits that contain added sugar.
  • Eating fruit with the skin on, if it’s edible.

The Power of Legumes

Legumes – beans, lentils, and peas – are superfoods that offer a ton of nutritional benefits. They also contain high levels of fiber, making them a good low GI food option. Other nutrients found in legumes include:

  • Protein
  • B vitamins
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Zinc
  • Phosphorus

In one study of over 100 people with diabetes, those who ate at least one cup of legumes per day had lower blood sugar levels and a reduced chance of developing heart disease.

However, despite these health benefits, on any given day only about 8% of Americans say they eat legumes. Get more of these superfoods by adding black beans, kidney beans, chickpeas, cannellini beans, pinto beans, soybeans, and lentils to your meals.

Other Superfoods for Diabetics

Superfoods for Diabetes

In addition to eating more low GI foods, people with prediabetes or diabetes can make other dietary changes. There are many more nutritious superfoods that can be beneficial to people watching their blood sugar levels.

Fatty Fish

While many different types of seafood can be a part of a healthy diet, fish with a high fat content are typically the only ones to receive the “superfood” label. This is because these fish contain the highest levels of omega-3, a healthy form of fat.

Omega-3’s are great for the heart. This is especially good news for diabetics, who have a higher chance of heart disease and stroke. There is some evidence that omega-3’s may also help prevent other health conditions, including certain types of cancer and Alzheimer’s disease, although research has found conflicting results.

When diabetics eat fatty fish on a regular basis, their bodies can better control blood sugar levels. However, this result is not seen when people with diabetes or elevated blood sugar levels eat large amounts of lean, non-fatty fish.

Fatty superfood fish include:

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Sardines

Eggs

This superfood is a great way to start your day. Eggs may help with weight loss, which is important for preventing and managing diabetes. Scientific studies have found that eggs can:

Eggs can also specifically help with diabetes. When diabetic folks eat two eggs per day, they tend to have lower cholesterol, blood sugar, insulin, and blood pressure levels. Replacing a carb-heavy breakfast with eggs may be a good way to improve the way your body processes food.

Leafy Greens

While these veggies do contain a small amount of carbohydrates, they are considered a low GI food and won’t significantly change blood sugar levels. Additionally, leafy green vegetables provide a lot of vitamin C, which is particularly important for people with diabetes.

Spinach, kale, chard, and other leafy greens also contain antioxidants like lutein and zeaxanthin, which can improve eye health. It’s important for people with diabetes to take care of their eyes, because they are more likely to have eye problems.

Yet another nutrient provided by leafy green superfoods is vitamin K. This key vitamin can help the body make better use of insulin, reduce inflammation, and decrease diabetes risk.

Tree Nuts

Tree nuts, including almonds, walnuts, pistachios, cashews, hazelnuts, and pecans, have low levels of carbohydrates. They also contain some of the same nutrients as many of the other foods on this list, including protein, fiber, and omega-3’s.

Scientific research has found that tree nuts can help people with diabetes in several ways:

  • When nuts are eaten along with carbohydrates, the blood sugar doesn’t spike as much as when carbohydrates are eaten alone.
  • Some research has shown that nuts can decrease appetite and calm inflammation.
  • A clinical trial found that eating a lot of almonds every day led to lower cholesterol, insulin, and blood sugar levels.
  • When people with diabetes ate walnut oil every day in one study, they had better blood sugar levels.
  • A study of over 16,000 diabetics found that people who ate more tree nuts were less likely to have heart disease.

Yogurt

Eating this superfood may be a good way to stave off diabetes. Research has found that people who eat 80-125 grams of yogurt per day are 14% less likely to develop this health condition. In particular, dairy products with high levels of protein may be extra effective at preventing diabetes. Eating Greek yogurt gives you more protein per serving, and often contains less sugar, too.

Other fermented superfoods, including kefir, sauerkraut, and kimchi, may also help prevent diabetes. These foods supply the body with healthy bacteria that can help improve the body’s metabolism.

Conclusion

People with diabetes need to be especially careful to make sure that the foods they eat aren’t causing problems with blood sugar levels. Many superfoods can help by keeping these levels more stable and helping the body better respond to insulin. Whether you’re worried about developing diabetes in the future, or are trying to manage this condition right now, eating more superfoods every day can give you better health benefits.
Make an appointment with Dr. Connor to further discuss how superfoods can benefit your health.

How to Treat Skin Conditions: Eczema, Seborrhea and Psoriasis

How to Treat Skin Conditions: Eczema, Seborrhea and Psoriasis

by | Jul 14, 2021 | allergies, skin health

How to Treat Skin Conditions

Let’s discuss how to treat skin conditions: eczema, seborrhea and psoriasis. Eczema, seborrhea, and psoriasis are health conditions that lead to irritated skin and scaly, itchy rashes. These conditions are all autoimmune diseases, involving the immune system. While normally the immune system’s job is to fight off infection, in these conditions, something causes the immune system to go into overdrive and begin attacking the body’s own cells. Eczema, seborrhea, and psoriasis are thought to have slightly different causes, but they are often managed using some of the same types of treatments.

What Is Eczema?

Close to 1 in 3 people have eczema at some point in their life. This condition is not contagious, meaning that you can’t spread eczema to other people.

What Does Eczema Look Like?

There are a few different types of eczema. The most common is atopic dermatitis, which causes certain areas of your skin to become very itchy. You may have patches of skin that look:

  • Swollen
  • Cracked
  • Scaly
  • Crusted
  • Red

People generally have eczema for a very long time. It is not usually a rash that appears suddenly and goes away quickly. Many people with eczema have had this condition since they were children.

What Causes Eczema?

Doctors don’t know for sure what causes this condition. They think eczema may be partly caused by genes that you inherit from your parents, meaning that eczema may run in families. This disorder is also probably partially caused by things in your environment that irritate your skin.

What is Seborrhea?

How to Treat Skin Conditions
About 5% of people around the world have seborrhea, also called seborrheic dermatitis. However, one particular form of seborrhea, dandruff, is far more common. Dandruff doesn’t involve as much inflammation as does traditional seborrhea, and it only occurs on the scalp. Up to half of the world’s population has experienced dandruff.

What Does Seborrhea Look Like?

Seborrhea usually appears on the face or scalp, as well as on the trunk and in between body folds. Adults with seborrhea often have raised patches that appear reddish in pale-skinned people and as darker areas in darker-skinned people. These patches are often covered with yellowish, crusted scales. They may also be oily or greasy, and may itch. Seborrhea also occurs in infants, where it may cause a non-itchy, non-painful rash on the face, head, trunk, and diaper area. Many infants with seborrhea have a condition called cradle cap, in which patches covered with yellowish scales appear on the head. Cradle cap usually develops when the infant is 3 months old or less, and goes away on its own after a few months. Dandruff usually results in white or yellow flakes coming off of the scalp. Some people with dandruff also have redness or itching on the skin of the head, underneath the eyebrows, or behind the ears.

What Causes Seborrhea?

Experts still don’t fully understand the causes of seborrhea. However, they have identified some of the factors that may be involved. These include:

  • Yeast: this is a type of fungus that normally lives on the skin. Researchers have found that people with dandruff or seborrhea often have higher numbers of certain types of yeast on their skin.
  • Sebaceous glands: these are small structures within the skin that make an oily substance. This substance helps protect the skin and hair and keep it healthy. People with seborrhea may have sebaceous glands that are too active and produce too much oil.
  • Genetics: the genes that are passed down from your parents may affect how likely you are to get seborrhea. Genes control things like how thick your skin is and how your immune system works. These factors in turn can affect whether you get seborrhea.

What Is Psoriasis?

How to Treat Skin Conditions
Researchers estimate that about 2-3% of people around the world have psoriasis. About 10-20% of people with this condition also develop psoriatic arthritis, a related disorder that causes joint pain

What Does Psoriasis Look Like?

Psoriasis leads to patches on the skin. These most often appear on the knees, elbows, hands, feet, back, face, or scalp. These patches are usually darker in color than your normal skin, appearing pinkish, reddish, or darker brown. They may also be covered with silver or gray flakes or scales. Your skin is often thicker in these patches, and may feel itchy. People with psoriasis also frequently have dandruff and small holes or dents in the fingernails or toenails.

What Causes Psoriasis?

As is the case for eczema and seborrhea, experts still aren’t exactly sure what causes psoriasis. In this condition, inflammation seems to cause new skin cells to grow too quickly. Psoriasis runs in families, indicating that genetics may play a role. Additionally, other factors can also make someone more likely to get psoriasis:

  • A physical injury of the skin, such as a cut, burn, bug bite, or tattoo
  • Certain medications, including beta blockers, non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen, and drugs that change the immune system
  • Infections, including strep throat
  • High levels of certain types of bacteria or yeast on the skin
  • Drinking high amounts of alcohol or smoking

Keeping Eczema, Seborrhea, and Psoriasis Flares Under Control

How to Treat Skin Conditions
Inflammatory skin conditions typically have symptoms that come and go. Sometimes, these diseases become more active, causing symptoms to worsen. These periods are called “flares.” Other times, symptoms will go into remission – they will lessen or even disappear. One key aspect of treating eczema, seborrhea, and psoriasis is to stop flares from coming on.

Managing Dry Skin

Studies have found that people living in colder climates often have more flares from eczema, seborrhea, and psoriasis during the colder months, when the air is drier. Therefore, one of the goals of treating these conditions is to keep dry skin under control. You can practice good skin care by:

  • Applying a moisturizing lotion a few times per day, especially after bathing, in order to keep your skin from drying out. Try using a lotion that doesn’t contain any dyes, fragrances, or other chemicals.
  • Using a humidifier, especially during the colder months, to keep the air from getting too dry.
  • Trying not to scratch your skin. Keep your nails short or wear gloves to avoid the temptation to scratch. Instead, apply an anti-itch cream.

On the other hand, getting too much sun can also worsen symptoms of these conditions. Make sure to protect your skin by applying sunscreen when you go outside.

Preventing Skin Irritation

Many times, conditions like eczema get worse when your skin comes into contact with certain materials that make it irritated. Some people have reactions to specific kinds of soap, laundry detergent, fabric, or skin products. However, it may be hard to identify which of these things is causing flares. Consider things like:

  • Did you recently start using a new lotion or a new facial product?
  • Did someone in your household recently start using a different brand of laundry detergent, fabric softener, or dryer sheets?
  • Have you been regularly using a different new kind of hand soap, at home or at work?

Seborrhea and psoriasis may also worsen when the skin becomes irritated. Certain skin medications, such as fluorouracil, and certain cosmetic products may lead to seborrhea flares. Additionally, psoriasis flares have been linked to skin injuries like cuts and burns. Do your best to protect your skin from potential damage. Try wearing gloves when doing tasks around the house like cleaning or gardening. If you have frequent flares, try switching out skin care, cleaning, and soap products one at a time and replacing them with another brand or a different type of product. This may help you see if any of these products are contributing to your symptoms.

Managing Stress

Eczema, seborrhea, and psoriasis flares have all been linked to stress. When the body is stressed, it makes certain hormones – natural substances in the body that act as messengers. These hormones may affect both the immune system and skin cells, leading to inflammation and skin symptoms. Working to reduce stress and better manage your mental health may help your skin symptoms improve. Here are some ideas for getting your stress levels under control:

  • If you have a lot you need to get done at home, work, or school, try making a to-do list in order to keep track of your responsibilities. Be realistic about how much you can get done.
  • Develop healthy habits, such as eating healthy foods (especially superfoods), exercising, and getting more sleep, in order to lower stress levels.
  • Learn how to relax. Try stretching, deep breathing, or meditation exercises in order to calm your body and your mind.
  • Avoid alcohol and drugs. This can sometimes cause more negative feelings in the short term, but helps improve your mental health in the long run.
  • Tell your loved ones when you’re feeling overwhelmed. Talking with a friend or family member can help you better deal with stress.
  • If your stress levels or mental health seem to be getting worse, you may get best results by talking to a professional. Try talking to a doctor, counselor, social worker, or therapist.

Treatments for Eczema, Seborrhea, and Psoriasis

How to Treat Skin Conditions
The treatment you receive for a skin condition may depend on different factors, such as which areas of your skin are affected and how severe your symptoms are. You may have to try a few different strategies before you find a treatment plan that works for your skin.

Topical Medications

Eczema, seborrhea, and psoriasis are often treated with topical medications. “Topical” refers to something that is applied directly to the skin. Many topical skin creams containing different medications have been developed to help treat inflammation. When diagnosed with eczema, seborrhea, or psoriasis, many people are first prescribed a corticosteroid treatment. Steroids calm the immune system and stop skin cells from growing and dividing so quickly. They may come in the form of ointments, creams, gels, foams, or lotions. Steroids keep skin conditions under control for many people, but don’t work for everyone. Additionally, steroids should only be taken temporarily, and are not a long-term solution. If you need to try a different treatment, your doctor may give you other topical medications:

  • Topical immunomodulators (TIMs) are medications that change the way in which the immune system interacts with the skin. Examples of TIMs used to treat inflammatory skin problems include tacrolimus and pimecrolimus.
  • Skin cream containing coal tar is frequently used to treat eczema and psoriasis. It may help eliminate inflammation and make skin cells grow more slowly.
  • Topical treatments that contain ceramides may help. Ceramides are a type of fat molecule that allow the skin to work properly. People with inflammatory skin conditions may have ceramides that don’t function correctly, so applying ceramides as a treatment may help treat these conditions.
  • Treatments with lactic acid or salicylic acid can help reduce skin scales.
  • Antibiotics can fight off germs if you have developed an infection within your skin.
  • Anti-fungal treatments such as ketoconazole can help keep the yeast that grows on your skin under control.

Medications Taken by Mouth

For more severe cases of eczema, seborrhea, and psoriasis, skin treatments may not be enough to reduce symptoms. Oral medications (pills taken by mouth) may be prescribed. Examples of possible oral treatments include antihistamines (allergy medication), steroid medications, anti-fungal treatments, vitamin A or vitamin D treatments, and drugs that slow down the immune system.

Biologics

A newer category of treatments called biologics has recently been developed to help with inflammatory skin problems. Biologics can block specific immune cells or molecules that cause inflammation. These drugs may be taken as a skin cream, oral medication, or other methods. For example, for more severe cases of eczema, a drug called dupilumab can be injected under the skin. A wide variety of biologics have also been approved to treat psoriasis. These include adalimumab (Humira) and ustekinumab (Stelara). Researchers are also beginning to study how biologics may help people with seborrhea. If you are interested in seeing how biologics may work for you, talk to your doctor.

Light therapy

Many doctors recommend light therapy, also called phototherapy, to help with eczema, seborrhea, and psoriasis. During this treatment, you are exposed to ultraviolet (UV) light either over your whole body or just in one specific affected area. UV light can lessen inflammation, make skin cells grow more slowly, and soothe symptoms of eczema, seborrhea, and psoriasis. Certain forms of UV light can make the skin age faster and can lead to a higher chance of getting cancer. Your doctor can determine the right types and dose of UV light to provide while maximizing benefits and minimizing risks. For this reason, it is important to receive these treatments in a hospital or doctor’s office. Light therapy isn’t the same as using a tanning bed, which are more likely to damage your skin.

Shampoos for Dandruff

When you have seborrhea on the scalp (dandruff), special shampoos can usually solve the problem. Studies have found that shampoos containing medication like ketoconazole, ciclopirox, selenium sulfide, coal tar, zinc pyrithione, salicylic acid, and tacrolimus can help reduce symptoms. Some of these options are available over-the-counter at your local store, while others need a prescription from a doctor.

Conclusion

Conditions like eczema, seborrhea, and psoriasis are often hard to tell apart from each other. If you think you have one of these conditions, it may help to see a doctor so that you can be sure you are using the right treatments. Your doctor can more accurately tell which condition you have by looking at your skin and asking you about other possible symptoms. Your doctor may also use a biopsy to diagnose you. In order to take a biopsy, your doctor will take a small sample of your skin and then look more closely at your skin cells under a microscope in order to get a better idea of what’s going on. Your doctor can also help you come up with a treatment plan. Many people with eczema, seborrhea, and psoriasis need to use a variety of strategies in order to come up with something that helps. Reducing how often flares pop up and treating symptoms when they appear, can help you better manage your skin condition. If you have a skin condition you would like to discuss with Dr. Connor, please make an appointment.

Superfoods Part 3: Critical Superfoods for a Healthy Heart

Superfoods Part 3: Critical Superfoods for a Healthy Heart

by | Jun 24, 2021 | cardiovascular health, diet, heart disease, meals, nutrition

Heart health becomes increasingly important as we get older. Our daily habits, including the foods we eat, can have a big effect on whether or not we develop heart disease, heart attacks, or strokes. If you often eat food that you know is less healthy, it’s not too late to make changes now that can have an impact on your health later. Adding more superfoods to your meals can help your heart and blood vessels function at their best.

Why Is Heart Health Important?

Heart disease can be very serious. It causes one out of every four deaths in the United States, making it the number one cause of death. Additionally, every 40 seconds an American has a heart attack. Keeping your heart healthy can help you avoid sickness, disability, or an early death.

Heart Disease

The term “heart disease” doesn’t just refer to one illness. Rather, it’s a general term for several related conditions:

  • Coronary heart disease, in which plaque builds up in the blood vessels, blocking blood flow to the heart
  • Heart attack, also known as myocardial infarction, happens when blood flow to the heart is blocked and the heart muscle dies or becomes damaged
  • Heart failure occurs when the heart becomes too weak to keep pumping blood
  • Other conditions can also lead to changes in the heart’s valves, muscle, or rhythm

Who Gets Heart Disease?

Heart disease affects men and women at equal rates, although women tend to get heart disease at a slightly older age than do men. Additionally, a person’s risk of heart disease changes based on their race and ethnicity. People who are Black tend to have a higher chance of developing heart disease, while people who are Hispanic, Asian, or Pacific Islander tend to be at lower risk.

A person’s genetics also play a role. Genes are passed down through families, so if you have a relative who was diagnosed with heart disease, your risk is higher.

Finally, the older you get, the more your risk increases. Men who are older than 45 and women who are older than 55 have a higher chance of developing heart disease.

Lifestyle Factors Related to Heart Disease

While a person cannot change certain things, such as his or her genetics or age, each of us can still do other things to boost our heart health. The three main risk factors for getting heart disease include high blood pressure, high cholesterol levels, and smoking. Nearly half of Americans have at least one of these factors, but in most cases, they can all be prevented.

People with certain conditions or lifestyle factors are also more likely to develop heart disease:

Eating for Heart Health

To boost your heart health, start by focusing on the things that are within your control. Changing the things that you eat is a great place to start. Goals of a heart-healthy diet include:

  • Lowering your blood pressure
  • Reducing levels of LDL (“bad” cholesterol) and increasing levels of HDL (“good” cholesterol)
  • Lowering your blood sugar levels

Many superfoods can help you reach these goals. Eating a variety of different nutritious foods on a regular basis can make a big difference in how well your heart functions.

Critical Superfoods for a Healthy Heart

Heart-Healthy Protein Options

Protein that comes from animals, including red or fatty meats, contains a lot of saturated fat. This type of fat leads to more cholesterol in your blood vessels, which in turn raises your risk of heart disease.

It’s okay to eat meat occasionally – it provides you with several different kinds of nutrients. Certain strategies can help you reduce the amount of saturated fat you are getting from meat:

  • Eat meat less often
  • Eat smaller portions of meat
  • Choose leaner cuts of meat
  • Take the skin off of foods like chicken

Ultimately, replacing meat with other protein-packed superfood options gives you the best shot at heart health.

Eat More Seafood

Replacing fattier meats with superfood protein sources is a great way to help your heart. Fatty fish is one such food that can boost your health. Research has shown that people who rarely eat fish are more likely to die from heart disease than those who eat fish once per week or more. Omega-3 fatty acids are thought to be responsible for this effect – people who get more of this nutrient have lower levels of fat in their blood and have a reduced risk of heart attack and heart disease.

Superfood seafood sources of omega-3’s include:

  • Salmon (fresh, wild caught is best)
  • Herring
  • Sardines
  • Mackerel
  • Trout
  • Oysters
  • Sea bass

Omega-3’s are available in supplement form but it is always best to obtain them from food if you can because the studies to date seem to be inconclusive about the effectiveness of the supplement form.

Plant-Based Sources of Protein

You can also use plant protein in place of fatty meats. Soybeans, beans, and lentils can all be used as a main dish, and are all considered superfoods.

Like seafood, soybeans also contain a lot of omega-3’s. Try stir-frying or sautéing tofu in an omega-3-containing oil such as canola oil, topping with your favorite sauce, and serving over brown rice or a healthy pasta. Alternately, roast tofu in the oven along with some vegetables or mash up a block of tofu to make a scramble.

Eating beans, lentils, and other legumes has also been tied to a lower risk of heart disease, stroke, high blood pressure, and diabetes. These foods contain many of the same nutrients as meat, but lack saturated fats. Legumes are also packed with fiber, and people who eat the highest levels of fiber have a lower chance of developing heart disease. Ideas for adding beans and other legumes to your diet include:

  • Throwing them in soups, stews, and chilies
  • Topping salads with beans or chickpeas
  • Dipping veggies in hummus or a black bean dip
  • Preparing beans or lentils as a side
  • Wrapping them up in a burrito or taco
  • Mixing beans or lentils with vegetables, herbs, and cheese for a light salad

Superfood Vegetables for Heart Health

Green vegetables – think spinach, kale, chard, collard greens, broccoli, and Brussels sprouts – have a lot of healthy nutrients that can protect your heart. Some of these health-boosting compounds are:

These veggies make for great side dishes. Eat them raw, as a salad, or sauté in a healthy fat. Broccoli and Brussels sprouts taste great roasted with your favorite herbs and spices.

Whole Grains for Whole Health

Whole grains are less processed than their refined counterparts. Examples of whole grain foods include whole-wheat bread, brown rice, rolled oats, barley, grits, whole-wheat pasta, and even popcorn.

Whole grains are considered a superfood because of their many nutrients, including fiber, B vitamins, and iron. They also take longer to be broken down by the body, meaning that your blood sugar levels will stay more stable as you digest them.

Many clinical trials have found that eating whole grains is good for the heart. People who eat more of this superfood have a 25% reduced risk of stroke and 22% reduced risk of heart disease.

Prepare Meals With Superfood Fats

When you cook food, you generally use some type of fat, like butter or oil. Because butter is an animal-based product, it contains a lot of saturated fat, and it’s better to eat it in moderation. Additionally, coconut, palm, palm kernel, and hydrogenated oils contain saturated fat and shouldn’t be used often.

Olive oil, on the other hand, is considered by many to be a superfood. It contains a lot of healthy monounsaturated fats and damage-fighting antioxidants. Olive oil also has compounds called polyphenols that help prevent heart disease. Cooking with olive oil can help people reduce their blood pressure, lower someone’s chances of heart disease or heart attack, and may even help people lose weight.

Flaxseed oil is another excellent superfood option. Flaxseeds have more omega-3 fatty acids than any other food! They also contain B vitamins, phosphorus, and magnesium. Flaxseeds can fight all the different types of heart disease, so cooking with flaxseed oil is a good move for heart health.

Other options for cooking oils that contain healthier fats include canola, safflower, sunflower, corn, soybean, or peanut oils.

Superfoods for the heart

Heart-Boosting Spices

Many of us get too much salt in our diets, and can improve our heart health by cutting out some of the sodium. In particular, people with high blood pressure should try to follow a low-salt diet. Salt is a big source of flavor. You may not miss it as much if you switch to flavoring your foods with superfood spices:

  • Black pepper protects the heart from unhealthy fats.
  • Cinnamon can help reduce blood pressure levels and helps keep the blood from clotting.
  • Chili peppers contain a spicy molecule called capsaicin, which can soothe inflammation and protect the heart.
  • Garlic may improve cholesterol levels.
  • Ginger helps prevent fat and cholesterol from building up in the arteries.

Can You Eat Sugar on a Heart-Healthy Diet?

Not all sugary foods are created equal. Some foods contain natural sugars, while others have sugar added to them while being processed. For example, fruits naturally contain sugar, but extra sugar may be added to items like canned fruit or fruit juice. When you’re eating for heart health, it’s better to limit the amount of added sugars you eat. This means cutting out sweetened drinks like soda, alcohol, and energy drinks. It also means limiting the amount of desserts or sugary snacks you eat. If you’ve got a bit of a sweet tooth, try looking to superfoods with higher levels of natural sugar to replace sweeter processed foods. Here are some heart-healthy options:

  • Berries: Blueberries, strawberries, and cranberries are loaded with nutrients, fiber, and polyphenols. People who eat them regularly have better fat and sugar metabolism, improved cholesterol levels, and boosted heart health.
  • Grapes: Red grapes contain a molecule called resveratrol, which protects against heart disease and aging.
  • Dark chocolate: Eating this superfood – in moderation, of course – may lower a person’s risk of heart disease, diabetes, and stroke.

Healthy Heart Diets

Some people may find it hard to add individual superfoods to their daily meals, and prefer a more comprehensive eating plan that tells them what and when to eat. Doctors have developed a couple of different diets that boost heart health, and many of these emphasize eating more superfoods.

The DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan that helps people lower blood pressure and cholesterol levels. As an example, someone who is following DASH and needs 2000 calories per day would eat:

  • 6-8 servings of grains per day, preferably whole grains
  • 4-5 servings of vegetables per day
  • 4-5 servings of fruits per day
  • 2-3 servings of fat-free or low-fat dairy products per day
  • Less than 6 ounces of lean meat per day
  • 4-5 servings of nuts or seeds per week
  • 2-3 servings of healthy oils per day

Clinical trials that have studied the DASH diet have also found that people who make the following changes are more likely to see a benefit:

  • Reduce sodium intake to 2,300 mg or less per day
  • Replace 10% of carbohydrates with either protein or unsaturated fat
  • Get more physical activity

The Mediterranean Diet

This eating plan is based on the ways that people in Italy, Spain, and other regions near the Mediterranean traditionally prepare and eat their food. Like the DASH diet, the Mediterranean diet advocates eating whole grains, fresh produce, and other high-fiber foods. The eating plan is centered primarily around plant-based foods – lean meat or chicken is more of an accent than the main focus of the meal. Scientific research has found that people who follow the Mediterranean diet have better blood sugar and cholesterol levels. They are less likely to have heart disease and other chronic health conditions.

Superfoods-for-heart

Other Strategies for Heart Health

Changing your diet is a great first step towards better heart health. Other lifestyle changes that your doctor may recommend include:

  • Losing extra weight
  • Reducing stress
  • Exercising and moving more throughout the day
  • Getting better sleep
  • Quitting smoking
  • Drinking alcohol less often

Your doctor can help you understand your risk of heart disease by measuring your blood pressure and cholesterol levels and assessing other risk factors. If you are concerned about your heart, get annual physical exams and ask your doctor for recommendations related to lifestyle changes you can make. If you have high blood pressure or high cholesterol levels, your doctor may also prescribe you medication in order to help manage these factors.

Putting It All Together

Changing up your diet is one of the best things you can do for your heart. Swap in superfoods for high-sugar, fatty, processed foods whenever possible. Eating a variety of different types of superfoods is a great way to start living a more heart-healthy lifestyle!

If you would like to learn more, schedule a consultation with Dr. Connor.

Coping with Endometriosis and Polycystic Ovary Syndrome (PCOS)

Coping with Endometriosis and Polycystic Ovary Syndrome (PCOS)

by | Jun 9, 2021 | hormones

Many women struggle with reproductive disorders such as endometriosis and polycystic ovary syndrome (PCOS). These diseases often cause symptoms of pain and discomfort that can last long term. At this time, we know of no definitive cure for PCOS, however, research continues and has revealed some treatments that can help relieve the symptoms of this condition. A range of drugs and alternative medicine treatments may help women with endometriosis or PCOS have a better quality of life.

What Is Endometriosis?

Endometriosis is a disease that affects the endometrium – the tissue that lines the inside of the uterus. Normally, the endometrium only grows in the uterus. In people with endometriosis, it grows in other places throughout the body, including the ovaries, fallopian tubes, bladder, or intestines. Endometrial tissue may even grow in places outside of the abdomen, such as the lungs, but this is rare. Patches of endometrial tissue may be called implants or lesions.

About 11% of American women have endometriosis. It is especially common among women in their 30s and 40s.

Symptoms of Endometriosis

The most common symptom of endometriosis is pain. About 3 out of 4 women with endometriosis experience pain in the pelvis, lower abdomen, or lower back. Endometriosis may bring about different types of pain:

  • Pain before or during periods
  • Pain during urination or bowel movements
  • Pain during or after having sex
  • Pain that doesn’t go away for many months

Endometriosis can also lead to infertility, heavy or irregular periods, digestive problems, and feelings of tiredness or weakness.

What is Polycystic Ovary Syndrome?

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PCOS is a disease that affects hormones. Hormones are molecules that act as messengers. They help tissues in different parts of the body communicate with each other.

In women with PCOS, the hormones that help control the reproductive system are not correctly balanced. PCOS causes the ovaries and adrenal glands to make too much of the male sex hormones. Hormone imbalances can create problems with ovulation – the process during the monthly cycle where the ovary releases an egg. The egg may not form correctly, or it may not be released when it’s supposed to be. When ovulation doesn’t occur as it should, fluid-filled sacs in the ovaries that contain the eggs can grow bigger, forming a cyst.

PCOS affects about 10% of all women. This disease can affect women at any age, but most women discover they have this condition when they are in their 20s and 30s.

Symptoms of PCOS

People with PCOS may develop many different symptoms. These can include:

  • Abnormalities in your period, including absent, irregular, or heavy periods
  • Too much hair on the face, chest, abdomen, or thighs
  • Thinning hair or baldness on the scalp
  • Acne or oily skin
  • Obesity or weight gain
  • Pain in the belly or pelvis
  • Patches of darker skin

Many women with PCOS also struggle with infertility. Sometimes, PCOS can increase a woman’s chances of miscarriage.

PCOS and Other Health Conditions

Many women with PCOS are resistant to insulin, a hormone that regulates the body’s metabolism. Insulin resistance often leads to type 2 diabetes. In fact, over 50% of women living with PCOS are diagnosed with diabetes by the time they turn 40.

PCOS can also increase the risk of developing other diseases related to metabolism or heart health:

  • High blood pressure
  • Unhealthy cholesterol levels
  • Heart disease
  • Stroke

Many people with PCOS also develop sleep apnea, depression, and anxiety. A woman’s risk of cancer of the uterus may also be increased if she has PCOS.

Medications for Endometriosis and PCOS

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Although you can’t cure your endometriosis or PCOS, you can find ways to manage symptoms. Work with your health care team in order to come up with a treatment plan that works well for you. When recommending a particular therapy, your doctor may consider factors like your age, how severe your symptoms are, and whether you hope to have children.

Your treatment plan may change over time if your condition improves or progresses. It’s a good idea to have follow-up appointments with your doctor every 6 to 12 months. This helps your doctor keep an eye on your disease, detect any serious health concerns, and get a better idea of when new treatments may be needed.

Managing Pain

Pain is a major symptom of both endometriosis and PCOS. Some women manage this symptom by taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or acetaminophen. Opioids may be an option for women who experience severe pain. However, opioid drugs come with many risks, including addiction and overdose, so your doctor may recommend that you try other pain relievers first.

The FDA has approved a medication for treating pain from endometriosis. It is called Orilissa (elagolix). It is a new medication in pill form that is a GnRH (gonadotropin releasing hormone) medication that stops the release of hormones that cause the growth of endometriosis. This drug is a form of hormone treatment.

Hormone Treatments

Hormone levels affect how severe endometriosis is. Estrogen, a female sex hormone, can spur endometrial lesions to grow and spread. Sometimes, taking medications that contain hormones can even out estrogen levels. Options include:

  • Birth control pills: Taking birth control can often reduce symptoms. Your doctor may have you take only the hormone-containing pills and skip the placebo or sugar pills.
  • Progesterone or progestin therapy: Taking this hormone through pills, shots, or an intrauterine device (IUD) may shrink endometrial growths.
  • Gonadotropin-releasing hormone (GnRH): This treatment makes your body go into temporary menopause and can stop endometriosis lesions from growing. GnRH can also help with pain from endometriosis.
  • Gonadotropin-antagonist medicine: This pill stops your ovaries from making estrogen, which may slow down growth of endometrial tissue.

PCOS may also be treated with hormone medications. For example, taking birth control pills can treat PCOS symptoms like irregular periods and acne. Hormonal birth control may also decrease your chances of developing endometrial cancer.

PCOS is sometimes also treated with anti-androgen medicines, which block male sex hormones and reduce their levels. Taking androgens may help reduce body hair, clear acne, and improve hair growth on the scalp. However, anti-androgen medications may not be a good choice for women who may become pregnant.

Hormone treatments generally come with many side effects. Make sure to ask your doctor what to expect from these treatments, both positive and negative, so that you can decide whether the benefits are worth the risks.

Diabetes Drugs for PCOS

Some doctors prescribe Metformin, a diabetes drug, to women with PCOS. Metformin may make periods more regular, help women lose weight, and treat fertility problems. This drug may also treat PCOS symptoms like acne and excess hair growth.

Controlling PCOS Hair Symptoms

PCOS often leads to excess hair growth if the patient’s testosterone level is elevated and this can make you feel self-conscious. Hair removal creams may be an inexpensive way to manage this symptom. Additionally, your doctor may be able to prescribe medication that can make hair grow back more slowly. Procedures like electrolysis or laser hair removal can prevent hair from growing back long-term. However, these procedures may be expensive and need to be performed in a doctor’s office.

Endometriosis or PCOS Surgery

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Severe endometrios is sometimes treated with surgery. During a laparoscopy or laparotomy surgery, a doctor can remove endometriosis lesions and cut nearby nerves in order to reduce pain. This type of surgery can be a good option for women who want to have children in the future. However, surgery is generally not a permanent solution. Endometrial tissue often comes back a couple of years later.

Some women with endometriosis choose to get a hysterectomy. During this procedure, a surgeon removes the uterus and sometimes the ovaries and fallopian tubes. After having a hysterectomy, you will not be able to get pregnant.

Surgery may be an option for women with PCOS who struggle with infertility. If other PCOS treatments don’t work, a surgery called ovarian drilling may help. During this procedure, your doctor makes a few small holes in the ovary in order to remove the tough outer layer. This can help some women get pregnant.

Managing Endometriosis and PCOS With Other Treatments

Before prescribing medication for reproductive health problems, your doctor may first recommend that you make some lifestyle changes, such as eating fewer calories or getting more exercise. These changes can improve symptoms for some women, and they don’t come with the side effects that you may experience when you use medications.

Other alternative health strategies may also help make endometriosis or PCOS easier to deal with. However, it is important to know that many popular supplements, diets, or alternative treatments aren’t actually effective. Sticking with treatments that have been proven in clinical trials helps you have the best chance at reducing symptoms.

Diet

The things you eat can impact your endometriosis or PCOS symptoms. Some women with endometriosis have reported eating less dairy, carbohydrates, and gluten, and eating more fish, fruits, and vegetables. These women had fewer endometriosis symptoms and felt better overall.

Some of these same changes may help people with PCOS. In one study, women with PCOS followed a low-dairy, low-carbohydrate diet. The participants lost weight, had a healthier balance of hormones, and could use insulin more effectively.

Nutritional and Herbal Supplements

Some women with reproductive health problems turn to supplements to help manage symptoms. Certain vitamins and minerals may be effective at reducing period cramps:

  • Vitamin B1, also known as thiamine
  • Vitamin E
  • Magnesium
  • Omega-3 fatty acids

Additionally, one clinical trial showed that antioxidants such as vitamins C and E may help endometriosis patients. Women who took these vitamins had reduced levels of inflammation in their bodies and experienced less pain.

When treating PCOS, other supplements may help. Early research has found that certain nutrients may reduce some PCOS symptoms, especially if one is found to be low in these vitamins and minerals:

  • B vitamins, including B6, B12, and folic acid
  • Vitamin D
  • Vitamin E
  • Myo-inositol
  • L-carnitine
  • Chromium
  • Selenium
  • N-acetyl-L-cysteine
  • Omega-3 fatty acids

Medical science is still collecting data on these supplements so it is not fully understood or clear how effective they might be. Additionally, supplements can have side effects and can interact with other medications, so it is always a good idea to check with you physician before taking any of those listed here. Always tell your doctor and pharmacist about any supplements you are taking.

Physical Activity

Getting exercise may help with weight loss, which can make your periods more regular and treat infertility for people with PCOS. Additionally, physical activity can help reduce your chances of developing conditions related to PCOS. Women who exercise more have better heart health and may reduce the risk of developing mental health disorders. Exercise may also help with endometriosis pain.

Relaxation Techniques

Mindfulness meditation can be effective for managing pain, including lower back pain. Many women with endometriosis say that meditation and breathing exercises can be effective pain relievers. Studies have also found that mindfulness can reduce stress and lower blood sugar levels for women with PCOS.

Yoga is a form of physical activity that also incorporates elements of relaxation and mindfulness. Yoga can encourage the body to release pain-fighting endorphins and reduce inflammation.  In particular, three different yoga poses have been found to help control pain that comes with periods:

  • The cobra pose
  • The cat pose
  • The fish pose

Studies have found that yoga can help women with endometriosis have a better quality of life and live with less pain. Additionally, PCOS studies have shown that yoga can help balance hormone levels and improve mental health.

Mental Health Help

Chronic illnesses and ongoing pain often come with worse mental health. Many people with endometriosis and PCOS experience depression, anxiety, and stress. Seeing a counselor or therapist may help you discover new ways to deal with your illness. For example, endometriosis patients who use positive coping mechanisms have lower levels of stress, depression, and pain.

How Do Endometriosis and PCOS Affect Fertility?

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Both endometriosis and PCOS can lead to infertility, or an inability to get pregnant. About 1 in 2 women with endometriosis struggle with infertility. Surgical endometriosis treatments that remove patches of endometrial tissue may help treat infertility. Some women also use in vitro fertilization (IVF). During IVF, egg and sperm samples are mixed together outside of the body, and resulting embryos are transferred to the womb.

For women, PCOS is one of the most common causes of infertility. People with PCOS can also try treatments like IVF. Often, however, infertility is a result of the ovaries not ovulating when they should. Certain treatments can spur your body into ovulating again. These treatments may include:

  • Losing weight
  • Medications, such as clomiphene, letrozole, or gonadotropins, that affect certain hormone levels in the body
  • Ovarian drilling surgery

Women with PCOS also have a three times greater chance of having a miscarriage. Metformin, a diabetes drug, may possibly help reduce this risk, but additional research needs to be done in order to confirm this.

Building Community

When dealing with a chronic illness, it can be very helpful to find others who are in the same boat. While doctors can help you better understand how different diseases and treatments work, they don’t always know what day-to-day life is like when living with a chronic health condition. Support groups and forums can help you connect with people who share advice, answer questions, and offer emotional support.

Ask your doctor or local healthcare center about any local in-person support groups. Alternatively, search for online forums, or support groups within social media sites like Facebook or Reddit.

Conclusion

Endometriosis and PCOS have no definitive cure at this time, short of surgery. However, many women have found safe and effective ways to manage these conditions. It may take trying several different medications or lifestyle changes before you find something that works for you. Regular communication with your healthcare team and connecting with other people who have the same health issues can help you find a treatment plan that fits your needs.

If you would like to discuss further, please make an appointment with Dr. Connor.

Will COVID Vaccines Be Free? When Will They Be Available? All Your Pressing Vaccine Questions, Answered

Will COVID Vaccines Be Free? When Will They Be Available? All Your Pressing Vaccine Questions, Answered

by | May 7, 2021 | COVID-19, other

Should You Ever Doubt a COVID-19 Test Result? Read What Dr. Connor Says as Quoted in Parade magazine. 

Dr Connor is quoted in two different articles in Parade magazine. Read about the COVID-19 Test and what doctors think about it, including our own Dr. Connor. Find out what you should do if you ever doubt a result. Also, what about the antigen tests? Are they accurate? Read the article to find out more.

Dr. Connor was also quoted in December of 2020 discussing the vaccine and when it would become available to all.

To further discuss, make an appointment with Dr. Connor.

Covid test
Can Working From Home Affect Your Mental Health?

Can Working From Home Affect Your Mental Health?

by | Apr 28, 2021 | anxiety, COVID-19

Can working from home negatively affect your mental health? In the era of COVID-19, many of us have discovered what it is like to be a remote worker. Our working days often look very different than they used to. In many cases, these changes can have a negative effect on mental health.

Experts predict that many jobs will remain remote after the effects of COVID-19 begin to disappear. In one mid-pandemic survey, more than 80% of employers said they were considering offering more work-from-home options even after the pandemic ended. If there is a chance that you will continue to work from home for some time, it may help to know how to set up your work environment and routines to better protect your mental health.

It’s Not Just You: Working From Home Can Be Stressful

Can Working From Home Affect Your Mental Health?

As many as 3 out of 4 workers in the U.S. have reported feeling stressed during COVID-19. And research from before the pandemic began has found that remote workers tend to feel more stressed than those who work on-site.

Stress can come with many symptoms. The following signs may indicate that your stress levels are high:

  • Feelings of nervousness or uncertainty
  • Feelings of sadness or depression
  • Tiredness
  • Feelings of anger or irritability
  • Low motivation levels
  • Difficulties with paying attention
  • Sleeping problems

There are several things that can be adding to workplace stress during COVID-19. Many people have additional duties, both at work and at home. Some people may not have all of the tools they need to get their job done from their house. Additionally, changes in routine, uncertainty about the future, and worries about health concerns all add up to more stress.

Sometimes, you only experience stress for a short period of time, such as when you’re in a new, scary, or dangerous situation. This is known as acute stress, and is normal – it’s the body’s way of keeping us safe. However, when stress lasts long-term, it can become a problem. This type of stress, called chronic stress, can lead to negative effects on mental and emotional health.

Mental Effects of Stress

If your brain is feeling foggy or if it seems like you just can’t get things done like you used to, there’s a good reason. High levels of chronic stress can cause memory problems. Stressed people are also more likely to have low energy levels and difficulty focusing. Increased stress also leads to more serious mental health problems. Nearly a third of telecommuters say they have experienced symptoms of anxiety or depression during the pandemic. People are also increasingly turning to drugs and alcohol to cope.

When stress remains a constant presence hovering in our minds, it can cause burnout. People who are burned out have very negative feelings about work. They often feel very exhausted, distance themselves from work or from coworkers, and don’t get as much done. Burnout is a real diagnosis and one that I continue to see in my medical practice in the last 14 months. Burnout affects the way the brain works. People who feel burned out have a harder time remembering things and paying attention. On the other hand, some research has found that when people feel better about working from home, they are less likely to feel burned out. Finding ways to make telecommuting more enjoyable may help protect your mental health.

Impacts on Physical Health

People who experience long-term chronic stress are also more likely to have various physical health problems. These can include:

Stress can also negatively affect sleep, which can in turn cause additional health problems. Among people who have started working from home due to COVID-19, at least half report that they aren’t getting as much sleep as they used to.

The Benefits of Working From Home

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Although working remotely can be stressful in some ways, it may help to know that setting up in a home office can positively affect your mental health too. If you’ve been working at home for over a year, you may not be remembering all the stressful parts of your previous in-person role.

No Commuting

The average commute time for Americans was at an all-time high before the pandemic hit. Spending a lot of time in the car every day can increase stress levels, leading to negative effects on physical and mental health:

Staying at home during your workday may mean that you avoid stressful traffic, have more social time, and get more sleep.

Productivity Boosts

Some research shows that when people work from home, they get more done. Additionally, the vast majority of employers have said that productivity has increased during COVID-19. Believe it or not, you may be doing better at your job now than you were when you were going into the office.

Other Benefits

Working from home may help you save money. You aren’t paying as much for commute-related expenses, and eating lunch at home is usually cheaper than buying lunch at work. Additionally, you could move to a more affordable location and work from there. If you plan your schedule right, you could also have more time for other non-work activities like exercise or hobbies. Many people enjoy their jobs more when they can do them from home.

Mental Health Solutions for Remote Workers

Telecommuting can be both a relief from stress and a source of it. If you restructure your working day and make the most of working from home, you may end up feeling better about your job and having less mental health worries.

Create a Separate Work Environment

Trying to resist temptation and avoid distractions wears down your mental energy, which can make you feel more stressed at work. Take a look around your home workspace. What catches your eye? A cluttered desk, television, or nearby smartphone may be a constant source of distraction. Separate yourself from temptation as much as possible while working. This separation is crucial so that you can close the door to work, both figuratively and literally, after your workday is complete.

Eliminate Multitasking

Research shows that people who multitask more often are actually worse at it! If you’re trying to do multiple things at once, you may not be doing as good a job as you think you are.

Workers in one survey spent an average of 40% of their day multitasking by communicating with coworkers while trying to accomplish other tasks. Technology like Microsoft Teams and Slack makes it possible to work from home, but also provides another source of distraction. Studies have found that people who are regularly messaging while they work take longer to get things done. Try to avoid checking these apps while in the middle of a big project, or schedule time to catch up on messages once every couple of hours.

Work Smarter By Using Your Body’s Internal Clock

Different processes within the mind and the body follow a pattern called a circadian rhythm or a biological “clock.” At different times of day, things like alertness, digestion, and body temperature naturally change. You likely feel more energetic and focused during specific times. One study found that students were likely to get better grades during morning classes, while another found that test scores improved after lunch.

Try noting how you feel at different times each day, or track your activities with a time-tracking website or app. When you look back at what you accomplished over multiple days, you might see a pattern. What time of day do you usually get the most done? Try scheduling tasks that require a lot of focus during times of higher energy and productivity. Then, plan to check email or take meetings when your amount of focus is lower. If you seem to hit a slump at the same time each day, try taking a break right before you usually reach that point.

Stick to a Set Work Schedule

Does avoiding a daily commute mean you have more free time? Not always. A pre-pandemic study found that people who telecommute work an average of 3 hours more per week. During COVID-19, the length of the average workday increased further. More work may equal more stress.

Try to set consistent work hours each day. If possible, choose a start time and end time to your workday, and make sure to also schedule in some break periods to give your brain a chance to recharge. Sticking to a schedule can help give you a stronger sense of control.

One of the major reasons people have been working longer during the pandemic is that they spend more time on email. Try taking your work email off of your smartphone and only answering it during working hours. If you sometimes need to respond to email during the evening, designate one small block of time for checking your messages and stay out of your inbox for the rest of your non-working day.

Once your workday is done, it’s time to distract your brain. Try building a habit of doing a certain ritual once you’re finished each day. This can help signal to your brain that work is done and it’s time to switch gears. Engaging in a more passive activity like watching TV makes it easy for work-related thoughts to creep in. Instead, try activities that require your full attention. Picking up a new hobby, planning some social time with a loved one, or cooking a fun dinner can help you leave your work behind and fully enjoy your free time.

Move Your Body

Sitting all day is bad for your health. It increases risk of many different health problems, including high blood pressure, heart disease, diabetes, and certain types of cancer. Even if you regularly schedule exercise sessions outside of work, it doesn’t undo all of the damage of sitting down for the remainder of the day.

Make time for movement throughout the workday. Do a couple of stretches during a 5-minute break or take a 15-minute walk around the block. Try not to remain in your seat for large blocks of time. I often tell my patients to take a short break every hour if sitting at a computer. Your eyes will also thank you, since computer work causes strain to the eyes.

Get Some Sunlight

Going on a walk is a great step, but location matters too. Some studies have found that there is a difference between walking around in the city and spending time in nature. In a city setting, there is more chaos – honking cars and bright billboards are calling out for your attention. However, when you take a walk through a more natural setting, your brain gets a chance to reset and you can improve your ability to focus. Other research has found that walking through nature lowers anxiety levels and improves your mood. Find a park nearby to spend some time in, or schedule time on the weekends to immerse yourself in a natural environment.

Stay Socially Connected

Telecommuting often means that you’re spending a lot of the day on your own. Make sure you’re engaging in social time, both inside and outside of work. Take a bit of time during your workday to check in with coworkers. During work breaks, message a friend or family member. Outside of work, spend some quality time playing with your kids, or plan a visit or phone call to catch up with a loved one. Making time for social activities can boost your sense of belonging, improve self-esteem, and provide an outlet for giving and receiving support.

Balancing Responsibilities at Home

When you work from home, it may seem like it should be easier to keep up with your roles around the house, but the opposite is often the case. Work and home stress can easily bleed together, with one set of jobs distracting you from finishing the other.

Women are particularly facing difficulties in this area. 44% of women and only 14% of men say they are the only one in their household with childcare duties. Women are also more likely to feel under pressure, exhausted, or burned out at work. Overall, many parents are finding it very difficult to work from home while also overseeing their children’s online schooling.

Work with your family or housemates to find a solution that works for everyone. Try to lessen the amount that you multitask by setting up a schedule with your spouse to divide childcare or pet-related responsibilities. Make sure you’re devoting some time to the kids, but also set aside time where you’re only thinking about work. Have your spouse or another family member keep an eye on the kids, even if just for an hour or two. Try to set boundaries to protect this time – it’s okay to say “no” sometimes.

Remember That This is Temporary

Yes, remote workers have reported higher levels of stress during the pandemic – but so have on-site workers. A great deal of the stress that people are feeling right now is not just due to working conditions. Living through a global pandemic has meant that many of us are dealing with health concerns, isolation from loved ones, financial difficulties, and new routines. These other factors all add to our stress levels, making working from home seem especially difficult right now. It’s possible that once the number of COVID-19 infections drops and regulations are lifted, some of these other stressors may improve. Working from home may become more enjoyable once the effects of the pandemic lessen.

Know When to Ask For Help

Long-term stress can easily turn into more serious mental health problems. If you are constantly feeling overwhelmed or are experiencing symptoms of anxiety and depression, talking to a healthcare professional may help. Bring up these feelings at your next appointment with your primary care provider, or seek out a psychiatrist, therapist, or counselor. Many different websites and apps now also offer virtual counseling sessions. Talking to a professional can help you further learn how to manage stress and improve mental health.

Conclusion

Despite the possibility of added stress, most people like to work from home at least some of the time. In one recent survey, nearly 3 out of 4 people said that in the future, they hoped to be able to split their time between working at home and working in the office.

There are many strategies that can help you lessen stress while remote working. Even though you may have been working from home for over a year now, it’s possible that you still haven’t found a good routine or an effective work-life balance. Continuing to use trial and error to find potential solutions may help you protect your mental health.

If you would like a physical check-up please make an appointment with Dr. Connor.

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