Let’s Talk FAM (Finances and Medicine...and more).

 Get Rid of Leg Cramps at Night This American Academy of Family Physicians article  states that up to 60 percent of adults and 7 percent of children experience leg cramps at night. If you count yourself among that percentage, then you know that leg cramps are definitely sleep disruptors. While there are many things you can do to get rid of leg cramps at night, you first want to rule out an  underlying medical condition  (Mayo Clinic).  ***This post contains affiliate links. I earn small commissions from clicks and qualified purchases at no extra cost to you. Thanks for your support! Get Rid of Leg Cramps at Night Stretch your Calf Muscles Most of us use the calf muscles in our lower legs all day long. When you walk, run, drive, and go up and down steps; your calf muscles are shortening or contracting. Most of us skimp on stretching to counteract the contracting of our muscles all day long. On top of using our calves throughout the day, those muscles are naturally in a slightly shorten

Is Counting Calories  a Good Way to Lose Weight? While losing weight is not quite as simple as burning more calories than you consume, counting calories can be a good way to lose weight.  In my post about following a healthy eating plan , I state that counting calories can lead to disordered eating. The truth is lots of things can lead to disordered eating. Counting calories can be a good weight loss strategy if done right.  What is a Calorie? Check out this  Eatingwell article  to learn about calories and how many you need to consume per day. The daily calorie count is generally based on age and gender, but can vary based on different circumstances - if you're pregnant, for example.  A calorie deficit is just one component of weight loss. If you restrict calories too much, your body can switch into famine mode. Your metabolism will slow down if your body thinks food is scarce, which would be counterproductive to your weight loss journey. Counting Calories is ONE Way to Lose Weight

What is Holiday Heart Syndrome? It's Not a Hallmark Movie. I think Holiday Heart IS the title of a Hallmark movie, but I'm referring to something more serious - the spike in emergencies around the holidays. In medicine, holiday heart syndrome refers to an increase in abnormal heart rhythms around the holidays.  Let's explore some factors that can lead to holiday heart syndrome, or other emergencies that uptick during the holiday season. What Causes Holiday Heart Syndrome?  Dietary Changes  Think about your holiday menu. Do you often make the same foods that you've had growing up?  They might not be the best options. Foods such as ham and canned goods can be high in sodium.  Ingesting too much salt can lead to fluid retention and elevated blood pressure. Consider serving an alternative, or providing a variety of options for yourself and guests. Too Much Alcohol People tend to drink more alcohol during the holiday season compared to other times of the year ( alcohol.org )

What Does Pumpkin Do for Your Skin? Pumpkin Benefits for Skin and 7 Pumpkin Skincare Products to Try. Pumpkin has many benefits for your skin. Pumpkin is a type of squash with components that promote skin health, making it the perfect ingredient for skin care products.  The ingredients in pumpkin enzymes that promote healthy skin include Alpha Hydroxy Acid (AHA), Beta Carotene/Vitamin A, Vitamin C and Zinc ( marthastewart.com , banish.com ). AHA is a gentle exfoliator that promotes shedding dead skin cells to improve the look and feel of rough and bumpy skin Beta Carotene is a form of Vitamin A that stimulates collagen production to plump and firm Vitamin C tones, brightens and provides a barrier against harsh environmental factors  Zinc can prevent or treat breakouts by reducing inflammation, oil and bacteria 7 Pumpkin Skincare Products to Try Test new products on a small area of your skin to ensure you tolerate it before applying to the entire affected area. **This post contains affi

10 Ways to Overcome Burnout at Work  It's time for lunch. But you have a client in front of you. You're on the phone, because he's not doing well, and you're trying to see if a local crisis center has room for him.  You cradle the landline between your head and shoulder as you try to document details from the encounter while you wait for someone to pick up on the other end.  You won't be able to attend the presentation during the lunch hour (for which you're not compensated). You'll be lucky to get a few bites of lunch while trying to get caught up on your notes.  You don't want to start the afternoon behind. You are a  salaried employee, not compensated for staying late or taking work home. You're wondering how you could possibly see more clients during shrinking time slots.  If this sounds familiar, you're not alone. Roughly 70% of people worldwide reported experiencing burnout at work within the past year ( Forbes ). Let's explore ways to

How Do I Teach My Child to Take a Deep Breath? Teaching your child to take a deep breath is a valuable investment. Deep breathing is a self regulation tool that your child can use any place any time, and will remain useful when they get bigger.  The key is to practice deep breathing techniques during calm times. Think of deep breathing when it's calm like developing muscle memory, that way the skill will come easier in times of stress. The best way to teach your child to take deep breaths is to model and use props.  **This post contains affiliate links. I earn commissions from clicks and qualifying purchases at no extra cost to you. Thanks for your support! 7 Props to Teach Your Child to Take a Deep Breath 1. Belly Breathe Demonstration and Music Videos  Warning: this  Sesame Street Belly Breathe Song  will get stuck in your head! The music video and Learn to Belly Breathe with Rosita  demonstration video are useful tools to model belly breathing.  Show your child how to use their

Best Laundry Products  for Eczema and Sensitive Skin My daughter and I both experience eczema symptoms. As a physician assistant, I've treated countless clients with contact dermatitis from the wrong laundry products.  Laundry products can trigger symptoms for individuals who suffer from  eczema  and sensitive skin. The best treatment for eczema and sensitive skin is to identify and avoid irritants and triggers.  Let's look at the best laundry products for eczema and sensitive skin.  **This post contains affiliate links. I earn small commissions for clicks that result in qualified purchases at no extra cost to you. Thanks for your support! Less is More The best laundry products for eczema and sensitive skin is BASIC. Keep it simple. Choose fragrance-free formulations. Popular branding terms are free, gentle, hypoallergenic, sensitive and unscented. Laundry detergents that seem to be well tolerated by individuals with eczema and sensitive skin include  All free & clear , 

What causes bumpy skin on arms?  Bumpy skin on arms is caused by Keratosis Pilaris (KP). Keratosis Pilaris is a common skin variant that occurs when a protein in the skin called Keratin builds up and blocks the opening of the hair follicle causing bumpy skin on arms, legs or buttocks ( source: Mayo Clinic ). While the cause is unknown, it could be genetic or linked to conditions such as  eczema . Keratosis Pilaris is not contagious or dangerous and cannot be cured, but the look and feel of the skin can be improved if desired.  Can you get rid of Keratosis Pilaris? Yes and no. Keratosis Pilaris can't be cured, but symptoms can be controlled with the right skincare regimen. Gentle Exfoliation   Use an  exfoliation brush  while in the bath or shower to mechanically loosen and slough off dead skin that can contribute to clogging the hair follicles. Follow with a topical exfoliant such as  First Aid Beauty KP Bump Eraser Body Scrub   (commissions earned) .  Mediation application Apply o

5 Reasons to Consider Cutting Back on Caffeine Caffeine is considered the most popular, legal, psychoactive substance in the world.  Over 90% of Americans consume caffeine according to  foodinsight.org ,  Caffeine is most often consumed in coffee and tea , but can also be found in soda, energy drinks, supplements and chocolate (commissions earned). Caffeine is a stimulant that promotes alertness and improves concentration and mood. Sounds great, right? But when it comes to caffeine, you can have too much of a good thing. Let's look at 5 instances where you might consider cutting back on caffeine.  **This post contains affiliate links. I earn small commissions for clicks that result in product(s) purchased, at no extra cost to you. Thanks for your support! 1. Anxiety Caffeine is a stimulant. If you struggle with anxiety, the last thing you would want to do is exacerbate the symptoms. Such symptoms can include sweating, restlessness, racing thoughts, rapid heart beat and breathing. 

Should You Use Talc-Free Makeup?  Let's talk talc. Say that five times fast! Talc is the ingredient that caused me to toss half of my make up stash in the trash. Talc is a common ingredient across many products in the makeup and personal care product industry; in fact, it's often the first ingredient listed! Talc may sound familiar to you as it was at the center of the multibillion dollar Jonson & Johnson lawsuit. To summarize, many of the plaintiffs claimed that the talc used in Johnson & Johnson baby powder was contaminated with asbestos, a known carcinogen. And that this exposure to asbestos from using the product led to the development of gynecologic and lung cancers. As of 2020, talc has been replaced with cornstarch in  Johnson & Johnson baby powder  (commissions earned). For more information on the case, check out this  New York Times article . Now, back to makeup.  The problem. Talc is a common ingredient in makeup and personal care products, particularly bl