Sleep Awareness

 Insomnia Facts

Insomnia, which is Latin for "no sleep," is the inability to fall asleep or stay asleep. Insomnia is used to describe the condition of waking up not feeling restored or refreshed.

Insomnia is the most common sleep complaint among Americans. It can be either acute, lasting one to several nights, or chronic, even lasting months to years. When insomnia persists for longer than a month, it is considered chronic. According to the National Center for Sleep Disorders Research at the National Institutes of Health, about 30-40 percent of adults say they have some symptoms of insomnia within a given year, and about 10-15 percent of adults say they have chronic insomnia. More often, people experience chronic-intermittent insomnia, which means difficulty sleeping for a few nights, followed by a few nights of adequate sleep before the problem returns. 

Insomnia can be a disorder in its own right, but often it is a symptom of some other disease or condition. In the case of stress-induced  insomnia, the degree to which sleep is disturbed depends on the severity and duration of the stressful situation. Sometimes this may be a disturbing occurrence like loss of a loved one, loss of a job, marital or relationship discord or a tragic occurrence. Anticipation of such things as weddings, vacations, or holidays can also disturb sleep and make it difficult to fall asleep or remain asleep. Insomnia can also occur with jet lag, shift work and other major schedule changes.

If you have difficulty sleeping, it is essential to determine whether an underlying disease or condition is causing the problem. Sometimes insomnia is caused by pain, digestive problems or a sleep disorder. Insomnia may also signal depression or anxiety. Often times, insomnia exacerbates the underlying condition by leaving the patient fatigued and less able to cope and think clearly. For insomnia related to a medical condition or pain, ask your healthcare professional about appropriate medication or treatment options. 

The prevalence of insomnia is higher among older people and women. Women suffer loss of sleep in connection with menstruation, pregnancy, and menopause. Rates of insomnia increase as a function of age but most often the sleep disturbance is attributable to some other medical condition.

Sleeping Smart Cheat Sheet

Know: Insomnia is more than just having difficulty falling asleep. It is also having difficulty staying asleep through the night.

Recognize: Insomnia can have an effect on everyday life: relationships, work productivity, overall health and well-being.

Act: You don't have to keep struggling with trying to fall and stay asleep. There are many things you can do to help you get a good night's sleep, including lifestyle changes, relaxation techniques and prescription sleep aids than can help you fall asleep and stay asleep.

Realize: Feeling like yourself starts with a good night's sleep. Talk to your healthcare professional about ways to adopt healthy behaviors and manage your sleep problems.

Own: Know the appropriate way to take a sleep aid - read the label information and use only as directed.

Source: www.sleepfoundation.org
Courtesy of Wellness Proposals

Please be aware that our office has many resources that can help you get a good night's sleep. Our medical staff can talk with you about the appropriate prescription medications suited to your particular condition. Our acupuncturist can not only speak with you about the benefits of acupuncture, but she can also address lifestyle behaviors, meditation techniques, yoga postures, and offer nutrition advice that can help relieve insomnia and any other underlying conditions. Our staff is available for Complimentary Consultations upon request. Please call us at 912-427-8433 to let us know how we can assist you.

Performance Food

Certain foods can actually help you get the things you want: a good night's sleep, a big raise, a long-awaited pregnancy, and more. Read on to find out what to eat to gear up for life's little (and big) challenges.

 

Battling the sniffles

Best to eat: Warm fluids, plus garlic

Why: Liquids help by thinning mucus, easing a dry cough, and fending off dehydration due to fever. Garlic has disease-fighting compounds that can give your body a little boost.

Try: A soup that has garlic or onions. Either can easily be added to chicken or vegetable broth.

 

Dreaming of sleep

Best to eat: Whole grains with protein.

Why: If you toss and turn in bed, the right snack can help you unwind. Whole grains have carbohydrates that will increase the serotonin in your brain. Eating a meal with carbs, along with proteins that have the amino acid tryptophan, can help insomnia.

Try: A half-cup of whole-grain cereal with skim milk about an hour and a half before sleep. Other picks: hummus on a whole-wheat pita or a rice cake topped with tomato and a slice of turkey breast.

 

Before a workout

Best to eat: Light snack with carbs and water

Why: A small bite a half-hour to an hour before a workout will give you staying power but won't weigh you down. It takes the edge off hunger and gives your body some calories.

Try: Yogurt and a few whole-grain crackers if you have an hour or more before the workout; half a banana or 6 ounces of orange juice if you have less, because they turn into energy (glucose) faster.

 

Asking for a raise

Best to eat: Lean protein and whole grains, plus caffeine

Why: You want to be alert and upbeat when you're hitting up the boss. Protein foods have an amino acid, tyrosine, that helps increase mental alertness, and whole grains have been shown to improve energy. Also, caffeine improves attention and short-term memory. The effect is strongest if you down one to two 8-ounce cups at least 20 minutes (but no more than an hour) before you sit down with the boss.

Try: An egg white and spinach omelet, or a whole wheat bagel with low fat cream cheese and java.

 

Hitting the road

Best to eat: A low calorie meal that travels well

Why: Since you'll probably be sitting for hours in a car or plane, you don't need a lot of calories. You may not be able to keep foods fresh either, so nonperishable, portable foods are also a smart bet. And a healthy snack will keep you away from fat filled fast food.

Try: A pre-packaged green salad with chicken at the airport, or soup and a whole-wheat roll. For a short flight, shoot for a protein bar with about 15 grams of protein. For a long road trip, try trail mix made with whole grain cereal, nuts, and dried fruit.

 

Speaking to a crowd

Best to eat: A high protein, low fat meal.

Why: It's the perfect combo to help concentration and keep those butterflies in check. Amino acids from the protein will not only help you with the ability to learn and recall information, but they'll also enhance your ability to concentrate and stay alert. Combine chicken, fish, beef, or tofu with some veggies or whole grains, but go easy on the greens, which have fiber that can make you feel gassy or bloated.

Try: A lightly dressed tuna salad with whole wheat bread or grilled chicken on a small bed of greens.

 

Source:  www.health.com

Courtesy of Wellness Proposals 

Panic Attacks

Panic disorder is different from the normal fear and anxiety reactions to stressful events in our lives. Panic disorder is a serious condition that strikes without reason or warning. Symptoms of panic disorder include sudden attacks of fear and nervousness, as well as physical symptoms such as sweating and a racing heart. During a panic attack, the fear response is out of proportion for the situation, which often is not threatening. Over time, a person with panic disorder develops a constant fear of having another panic attack, which can affect daily functioning and general quality of life.

Panic disorder often occurs along with other serious conditions, such as depression, alcoholism, or drug abuse.

What are the Symptoms of Panic Disorder?

Symptoms of a panic attack, which often last about 10 minutes, include:

• Difficulty breathing
• Pounding heart or chest pain
• Intense feeling of terror
• Sensation of choking or smothering
• Dizziness or feeling faint
• Trembling or shaking
• Sweating
• Nausea or stomachache
• Tingling or numbness in the fingers and toes
• Chills or hot flashes
• A fear that you are losing control or are about to die

Beyond the panic attacks themselves, a key symptom of panic disorder is the persistent fear of having future panic attacks. The fear of these attacks can cause the person to avoid places and situations where an attack has occurred or where they believe an attack may occur. 

What Causes Panic Disorder?

Although the exact cause of panic disorder is not fully understood, studies have shown that a combination of factors, including biological and environmental, may be involved. These factors include: 

• Family history. Panic disorder has been shown to run in families. It may be passes on to some people by one or both parent(s) much like hair or eye color can.
• Abnormalities in the brain. Panic disorder may be caused by problems in parts of the brain.
• Substance abuse. Abuse of drugs and alcohol can contribute to panic disorder.
• Major life stresses. Stressful events and major life transitions, such as the death of a loved one, can trigger a panic disorder. 

How Common is Panic Disorder?

Panic disorder affects about 2.4 million adult Americans. Panic disorder most often begins during late adolescence and early adulthood. It is twice as common in women as in men.

How is Panic Disorder diagnosed?

If symptoms of panic disorder are present, the doctor will begin an evaluation oby performing a complete medical history and physical exam. Although there are no laboratory tests to specifically diagnose panic disorder, the doctor may use various tests to look for physical illness as the cause of the symptoms.

If no illness is found, you may be referred to a psychiatrist or psychologist, mental health professionals who are specially trained to diagnose and treat mental illnesses. Psychiatrists and psychologists use specifically designed interview and assessment tools to evaluate a person for panic disorder. 

The doctor bases his or diagnosis on reported intensity and duration of symptoms, including the frequency of panic attacks, and the doctor's observation of the patient's attitude and behavior.

Source: www.anxietypanic.com

Courtesy of Wellness Proposals

If you are experiencing panic disorder symptoms, please speak with your primary care provider to discuss treatment options. Our providers at Advanced Healthcare Center are available to assist you if needed. We can be reached at 912-427-8433.

Stress Awareness

Americans are known for placing great emphasis on work and career. Working hard, however, should not be confused with overworking at the expense of relationships and physical health. According to a 2007 nationwide poll by the American Psychological Association (APA), three-quarters of Americans list work as a significant source of stress, which over half of those surveyed indicating that their work productivity suffered due to stress. Furthermore, almost half stated that they did not use their allotted vacation time and even considered looking for a new job because of stress. Job stress is also a concern for employers, costing U.S. businesses an estimated $300 billion per year through absenteeism, diminished productivity, employee turnover and direct medical, legal and insurance fees.

Stress can significantly affect physical health. The APA survey found three quarters of people have experienced physical symptoms as a result of stress, such as headache, fatigue, and an upset stomach in combination with feelings of irritability, anger, nervousness, and lack of motivation. 

The stress people are experiencing comes, in part, from the pressures of today's connected world. Because of email, cell phones, and the internet, Americans are finding it increasingly difficult to switch off from the stresses of the workplace and concentrate on their personal priorities - over half of respondents said that job demands interfered with family or home responsibilities.

Increased stress can lead to using unhealthy behaviors such as smoking, comfort eating, poor diet choices, inactivity and drinking alcohol to manage their stress. APA warns that reliance on such behavior can lead to long-term, serious health problems and offers these strategies for managing your work-related stress:

• Know yourself. Be aware of your stress level and know what stresses you out. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy.

• Recognize how you deal with stress. Do you engage in unhealthy behaviors such as smoking, drinking or eating poorly to cope with your stress? Do you lose patience with your children or spouse or coworkers when you feel overwhelmed by work pressures?

• Turn off and tune in. Communication technology can take you to productivity heights never imagines, but it can also allow work to creep into family time, dinner and vacations... Let technology be a tool that works for you, rather than the other way around.

• Keep a "To-Do" list. Worried that you'll forget something important? Constantly thinking through all the things yo need to get done? Clear your head and put those thoughts on paper (or in an electronic task list) by creating a list of work and personal tasks and marking those with the highest priority.

• Take short breaks. Stay energized and productive by taking a minute or two periodically throughout the day to stand up, stretch, breathe deeply and shake off the accumulating tension. Take a 10 - 15 minute break every few hours to recharge and avoid the temptation to work through lunch. The productivity you gain will more than make up for the time you spend on break. 

• Find healthy ways to manage stress. Work to replace unhealthy coping strategies, such as eating junk food, smoking or drinking alcohol with healthy behaviors like exercise, meditation, or talking with friends and family. Some behaviors are very difficult to change and may require the help of a licensed professional such as a psychologist. 

• Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Take regular vacations. No matter how hectic life gets, make time for yourself, even if it's just simple things like reading a good book, listening to your favorite album, or enjoying a leisurely Sunday brunch at your favorite cafe.

• Ask for professional support. Accepting help from supportive friends and family can improve your ability to manage stress. Your employer may also have stress management resources available through an Employee Assistance Program (EAP), including online information, available counseling and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help yo better manage stress and change unhealthy behavior. 

Source: www.apa.org
Courtesy of Wellness Proposals

If you feel overwhelmed by stress and are experiencing side effects from a high stress lifestyle, speak with your healthcare provider about what options are available to you. Acupuncture, massage therapy, yoga, meditation, and exercise have all shown to reduce how a person's body responds to stress and can provide coping tools.  Advanced Healthcare & Spine Center provides medical services, acupuncture, and massage therapy. Call our office at 912-427-8433 to find out how we can help you.

Nuts about... nuts! Part 3

Savor the Flavor

Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts, and almonds.

 

In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure.

 

Nuts also provide protein, carbohydrates, and a wide variety of vitamins and minerals.

 

But wait, there's more. New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. So enjoy nuts in your eating plan. They key is watching your serving sizes.

Produced by ADA's PR Team www.eatright.org
Presented by www.wellnessproposals.com

Nuts about... nuts! Part 2

 

Nuts = Weight Loss?

Despite nuts being high in fat and calories, new research indicates that nuts can also aid in weight loss.

 

Researchers at Purdue University have found that adding almonds to a calorie-controlled eating plan can assist in weight loss. Although the study was short-term and small in sample size, it does demonstrate that people were able to eat nuts and control or lose weight.

 

How? The mechanism is still unclear, but the researchers think that the fat content in nuts may promote satiety, the feeling that you're full, or the protein in nuts may burn more calories during digestion.

 

Nuts are high in calories but are also cholesterol-free and they provide good sources of protein, phosphorus, zinc, magnesium, vitamin E and selenium. In small portions, nuts can be a healthful food choice.

Produced by ADA's PR Team www.eatright.org
Presented by www.wellnessproposals.com

Nuts about... nuts! Part 1

 

Nuts to you!

Just a small handful of nuts is packed with protein, other nutrients, fiber and health-protective plant substances. Stick to a small serving so calories don't add up. In fact, 1 1/2 ounces of nuts a day may reduce your chance of heart disease if the saturated fats and cholesterol in your food choices are low!

 

Different nuts have different benefits: almonds for the most fiber, almonds and hazelnuts for the most vitamin E (an antioxidant), pecans for more cancer-fighting ellagic acid, Brazil nuts for more selenium (another antioxidant), cashews and pistachios for more potassium, walnuts for omega-3 fatty acids. Many nuts also have phytic acid, which may reduce cancer risk and help control blood sugar, cholesterol and triglycerides.

 

Wonder about the fat? It's mostly monounsaturated - the kind that doesn't raise your blood cholesterol. And nuts are  cholesterol-free too.

 

Pick an easy nutritious culinary idea today.

Produced by ADA's PR Team www.eatright.org
Presented by www.wellnessproposals.com