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

Why Can't I Sleep? 10 Steps for Good Sleep Hygiene Sleep is essential to function properly. Good sleep hygiene supports the ability to regulate emotions and hunger, manage stress, concentrate and complete tasks, learn, process and retain new information.  NOT getting enough sleep increases the risk of certain medical conditions  (nih.gov) . I’m sure you’ve heard or said the phrase, “I’ll sleep when I’m dead.” Or you’ve gotten the impression that the lack of sleep that accompanies parenthood is considered a badge of honor.  But there’s nothing admirable about sleep deprivation; in fact, it is  a torture method. Thankfully, our culture seems to be shifting its attitude towards rest. There’s no shame in resting; in fact, sleep should be a priority!   If you sleep well, then I don't care what you do (as long as it's safe)! But if sleep is a struggle, then you may benefit from implementing a good sleep hygiene routine.  Lifestyle changes should almost alway...

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 ( ...

Don't diet: follow this healthy eating plan instead. Let's talk healthy eating. I don't diet nor do I typically recommend any specific diets. This is true in my personal life as well as my professional career as a physician assistant. Diets often backfire and fail; they can be too restrictive in terms of limiting calories, certain foods or entire food groups. Diets can lead to disordered eating and malnutrition. Instead, I follow and recommend guidelines to promote a healthy eating plan. I compiled a list of the most common recommendations in over a decade of working in mostly primary care fields.  According to this  Forbes article , over 40% of Americans are obese. Obesity is a risk factor for many medical conditions, so losing weight  is a worthy pursuit. Developing healthy eating habits should be part of a holistic plan for longevity and wellness regardless of your current or goal weight. Practical guidelines can help you create lasting lifestyle changes. Let's dig i...

  Let's talk must have baby registry items. Perhaps you or someone you know is expecting. It's common to shower the expectant with gifts for their little one. Now that my daughter is a toddler and we are blessed to have all the things, I've grown to appreciate the items I've continued to use beyond the newborn stage.  It may not feel like it when you're in it, but the time truly goes so fast. Before you know it, you won't need as much when your baby is not so little anymore (unless perhaps you plan to have more children).  This list will suggest baby registry items to include on your baby registry (or give as a gift) that can grow with your child (commissions earned).  DaVinci Jenny Lind convertible crib .    Most cribs are convertible in the sense that you can lower the bottom as your child grows so they may remain in the crib as long as safely possible. I love this one, because you can purchase the  DaVinci Jenny Lind Toddler Bed Conversion Kit ...

Content warning: mentions cancer and death If I had a dollar for every time a patient came into my office and said they “want to be checked for cancer,” well…I probably wouldn’t be writing this blog post! There is no single universal test for cancer, but common things happen commonly. Colorectal cancer is the second most common cause of cancer deaths when men and women are combined ( cancer.org ). Screening for colorectal cancer should be on your list to be “checked for cancer.”  For those at average risk, screening for colorectal cancer should begin at age 45 ( cdc.gov ). If you want to know more about colorectal cancer incidence, risk factors and screening methods, then check out last week's blog post  here . I am at increased risk for colorectal cancer, because my father died from complications of colon cancer when he was only 45. So though I’m only in my thirties, I’ve already had my first screening colonoscopy, which is the gold standard screening method for individuals a...

 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 natural...

How Can I Treat Eczema in My Child at Home? Lifestyle Changes to Treat Eczema at Home. Let's talk eczema.I'm sure you've heard of it, even if you haven't personally experienced it.  Eczema is a condition that seems synonymous with childhood, though all ages can be affected. Eczema, or atopic dermatitis, is characterized by dry, itchy patches of skin.  In children, eczema patches are common in the elbow creases as pictured, and behind the knees. Eczema is common, affecting 10-20% of infants according to  Cleveland Clinic . There is no cure for eczema, but symptom control is possible, and those affected tend to "outgrow" the condition. Once you identify and remove allergens, irritants and triggers, eczema often becomes a thing of the past.  My daughter and I both have eczema, and I've treated many clients with it during my career. Eczema symptoms can be uncomfortable and lead to cuts in the skin that are prone to secondary infection. Let's look at lifest...