by Admin. | Jul 28, 2014 | Health
Natural Tricks to Falling Asleep
From our wellness partner, Cleveland Clinic
Try These Natural Tricks to Fall Asleep More Easily
Seeing a physician for help with your sleeping problems? You might want to try complementary medicine as another way to help you get back to restful slumber.
Complementary medicine refers to forms of non-invasive therapies that a patient can use alongside conventional Western medicine. Nearly 40 percent of Americans use this approach for specific conditions or overall well-being, says the National Institutes of Health (NIH).
“Many complementary therapies have been shown, through high-quality scientific evidence, to be safe and effective,” says integrative medicine specialist Melissa C. Young, MD. She sees patients at Cleveland Clinic’s Center for Integrative Medicine.
Complementary therapies for insomnia comprise four categories: mind-body therapies, body-based therapies, biologically based therapies and cognitive-behavioral therapy.
Here’s a rundown of the four categories and how you can leverage them to get back to sleep:
Mind-body therapies
The mind is a key player when it comes to how easily you fall asleep and stay asleep. This is why people should try mind-body techniques first when they experience insomnia, Dr. Young says.
Examples of mind-body techniques include meditation, hypnosis, guided imagery, tai chi and yoga. These practices can help to calm people’s thoughts and help them to relax. They are particularly helpful for older adults.
Body-based therapies
Body-based therapies can relax the body enough so that it is ready for sleep. These include massage and acupuncture, as well as energy techniques for stress reduction. Massage benefits everyone from infants to older adults and cancer patients. Acupuncture enhances sleep quality, especially if you’re feeling pain. Energy techniques include reiki, healing touch and therapeutic touch.
Biologically based therapies
Biological supplements aren’t sleeping pills. They help to balance your body’s chemistry and rhythm naturally, and make it easier to fall asleep.
Dr. Young says the most effective and popular biological treatments are:
- Magnesium, a mineral supplement
- Melatonin, a hormone that plays a role in sleep
- Chamomile tea
- I-theanine, a naturally occurring amino acid
Cognitive-behavioral therapy
Cognitive behavioral therapy for insomnia is a group of strategies that can help you to fall asleep faster, stay asleep and improve your sleep quality. At the same time, these strategies increase the overall amount of time you sleep. Cognitive-behavioral therapy is effective in the short- and long-term, and has minimal side effects.
“It helps people change the thoughts and behaviors that interfere with sleep,” says Michelle Drerup, PsyD, of the Cleveland Clinic Sleep Disorders Center.
Dr. Drerup gives these suggestions:
- Limit the time you spend awake in bed. If you find yourself still awake after 15 to 20 minutes, leave the bedroom and return when you feel tired. You should associate your bedroom only with sleep — not TV, emails from work or worry.
- Create a sleep schedule—and stick to it. Wake up at the same time each day, no matter your nightly experience. This will help your body regulate its internal 24-hour sleep-wake cycle, otherwise known as your biological clock or circadian rhythm.
- Practice good sleep hygiene. Part of getting good sleep is having healthy habits. Get regular exercise (but not too close to bedtime), develop a pre-bedtime relaxation routine, avoid or limit caffeine, avoid or limit naps to 30 minutes and limit your intake of alcohol.
- Study up on sleep. It’s easier to change sleep habits when you know how and why people sleep, and which beliefs, behaviors and outside influences affect your sleep.
- Consider cognitive therapy. Five mental processes influence insomnia: worry, selective attention and monitoring, distorted perception of sleep and daytime deficits, unhelpful beliefs about sleep and counterproductive safety behaviors. Cognitive therapy helps you to reverse these mental processes. Cognitive therapy is especially helpful in preventing relapse.
- Relax. This is often easier said than done. This is why relaxation training from a sleep psychologist or a professional trained in services such as meditation, guided imagery or hypnosis may help. Results are not immediate, but last a lifetime.
More information
Sleep treatment guide
by Admin. | Jul 21, 2014 | Health
Why Doctor’s Wait Time is Longer 
Painful wait times at the doctor’s office… It’s an old story with few exceptions.
As a dad, I have to deal with many of the same issues of parenting that you deal with: sleepless nights , fevers and holding my kids down for shots (My wife did it once, I think, then she promptly retired from this job.). However, waiting at the pediatrician is not something I have to do. So, I can’t truly empathize with you on this one….
Because you guys know me and know I’m not one to defend the status quo…I’m going to go ahead and defend the status quo a little bit. Or, at least, sound like I am (whether I am or not).
Here are some (in my mind) acceptable reasons why wait times are long:
- Scheduling – Doctors, pediatricians specifically, are often over-scheduled. We generally come out of school with the same amount of debt as our doctor friends who have entered more “lucrative” specialties. The only way to make up some of the difference (and pay back our loans) is to see more patients. Thus, patients are scheduled closer together. This normally does not cause problems…but stuff happens.
- Emergencies – If you have a doctor with hospital privileges (especially one who goes to deliveries), emergencies will happen. Getting called to a C-section can ruin an entire afternoon for a busy pediatrician. Great partners (like the ones I had in Abilene) will try to pick up the slack while you are gone but it is a strain on the whole system. What about other little “emergencies”? The teenager who reveals during their well child exam that they are depressed and suicidal. The 6-year old getting an MRI for headaches that turn out to have been caused by a brain tumor. Yes, I could assign those conversations to someone else by referring to the ER or the specialist, but wouldn’t you want it to be your pediatrician walking you through that?
Here are some (in my mind) unacceptable reasons why wait times are long:
- Too Much Time Out-of-Room for the Doctors – I heard a story once about a doctor whose patients complained that his wait times were too long. He in turn complained to his staff that they were too slow. Come to find out, every morning, before he saw any patients, he sat down at his desk and read the entire paper, cover to cover. He had patients waiting 15 minutes completely ready for him to see but was sitting in the back office. 15 minutes might not be terribly inconvenient but that 15 minutes, on a bad day, will turn into 30-45-60 minutes that could have been avoided. Reading the paper may not be much of a temptation these days, but spending time on the computer doing other stuff is huge. I have to make a point not to be on Facebook, Twitter and other social media during patient care time. I do my social media and blogging before patients arrive and at lunch.
- Poor Work-Flow in the Office – In Abilene, I had a very hard working MA and LVN (shout out to Nikea and Beth!) that understood how important this issue was to me. There are other ways to know if work-flow is the problem but one thing is certain: if you can’t see your first patient of the day in time, then there’s something wrong.
- Chronic Over-Scheduling – While I do understand the issues related to scheduling, I don’t excuse the doctor for always having a schedule such that they run behind every day. Something can be done.
Now, you can read over this and take it however you want, but keep this in mind: you almost always have a choice in medical care. Unless your child needs a specialist for which there is only one in town or you live in such a rural area that there is only one provider, you have a choice. When we make any choice, we prioritize what’s important…someone might choose to see a doctor they love and tolerate the fact that their wait times are longer (but continue to complain on Facebook about it-I get it, it’s ok). Other people might drive more miles to see one they love. The choice still lies in the hands of the parents.
Ultimately, waiting anywhere is hard. Waiting in the doctor’s office is especially hard when you have a sick child, no one slept the night before, and the only appointment available was right in the middle of nap time.
I promise to keep working on those things that I can do in order to shorten your wait time and you can stay tuned for tomorrow’s post:
Justin Smith is a pediatrician who blogs at DoctorJSmith. He can be reached on Twitter @TheDocSmitty.
by Admin. | Jun 18, 2013 | Health, Wellness
From American Academy of Dermatology
Treating bites and stings
Usually, you can take care of your bites and stings at home with your parents’ help. Here’s what to do:
Mosquitoes, fleas and other small bugs
- Wash the bite with soap and water.
- Use calamine (rhymes with “pal–of–mine”) lotion or another cream that will help you stop the itch.
- Don’t scratch the bites, even though that’s hard because they itch a lot!
- Put ice on a swollen bite.
- See a doctor if your bite looks worse or you just can’t stop scratching. Talk to your mom, dad, or another adult about it.
Bees and wasps
- Tell a grown-up right away that you’ve been stung.
- Take out the stinger if it’s still in your skin – ask a grown-up for help.
- Gently wash the sting with soap and water. You might have to do this a few times a day.
- Put an icepack on the sting.
- Apply a paste made with baking soda and water. Baking soda is something people cook with, but it also can make stings feel a lot better. Ask an adult to help you do this.
- Ask your mom or dad if you can take some pain medicine.
- Use some lotion or cream to stop the itch if it’s bothering you.
Sometimes, stings can be dangerous. To learn if you might have an allergic reaction to the sting, visit Reactions to bites and stings.
Spiders
Wash the bite with soap and water.Most spider bites can be treated by a grown-up.
- Put on an ice pack to make it less puffy.
If you think a black widow or brown recluse spider bit you, tell a grown-up right away. You might need to see a doctor and go to the hospital.
Ticks
- Don’t pull off a tick if you find one on your skin, but tell your mom, dad or another adult right away.
- An adult should grab the tick with a tweezers close to your skin and pull straight up to remove the tick.
Treating Bites and Stings
- Carefully look over the rest of your body. With your parents’ help, check all over, including behind the ears, to be sure there are no other ticks.
- Never squeeze or crush a tick, because that can cause more venom to enter your body.
- Save the tick in a jar of alcohol in case your doctor wants to see it later. The doctor might be able to tell you if this is the kind of tick that can cause Lyme disease, which can feel like the flu. To learn more, visit Reactions to bites and stings.
by Admin. | Feb 8, 2013 | Health, Wellness
Oh no its snowing!! For the lucky ones not going into work or school today you are likely hunkering down waiting for the 18 inch NY blizzard to pass. Unlike hibernating Bears, Mother Nature does not give you the gift of slowing down your metabolism.
How can snow and wellness go together? How to to prevent cabin fever and weight gain?
1 Water sport in winter. Water guns can be a fun winter activity in the snow as well. Simply mix some kool-aid or food coloring with some water and fill the guns with the liquid dye. Spray the snow with the water guns to create pictures and words. This is a fun project for multiple people, and it will prove that water guns are fun all year round.
2. Work out in front of TV. Just 15 minutes of sit-ups, jumping jacks, push-ups and squats can burn 200 calories.
3. Play video games. No not the sedentary kind you’re thinking. Hit the Wii or X-Box Kinect virtual motion games that get you going such as Dance Revolution, Kinect Sport, Punch Out, and Wii Fit Plus.
4. Vitameatavegamin. Lucy Ricardo was onto something, using foods and vitamins play a role in mood.
- Boost Vitamin D, the “sunshine vitamin”, with light therapy, 20-30 min of sunshine 3 -5 days a week or daily Vitamin D supplements.
- Animal Protein – increasing depression fighting tryptophans found in lean meats such as poultry, eggs and wild seafood.
- Selenium – low levels of selenium are also associated with an increased risk of depression. Serve Brazil Nuts at the next Football party.
5. Altruism – Volunteer for Meals for WheelsYes helping others chemically changes neurotransmitters associated with positive feelings, decreasing anxiety and worry, and making people feel stronger and more energetic.
6. Fun Recipe from http://asjulesisgoing.com/snow-ice-cream-recipe-thoughtful-thursday/snow-ice-cream-recipe/
Snow Ice Cream
1 cup milk
1 egg, well beaten
3/4 cup sugar
1/4 tsp. salt
clean snow
Beat egg; add milk, sugar and salt. Mix together well. Add enough snow to make it thick.
Shorter, darker days can cause winter blues but evidentially snow and ice cream bring smiles. Now if I can only get up to doing push-ups to Downtown Abbey.
by Admin. | Dec 9, 2012 | Health, Wellness
Top 10 Holiday Stress Free Tips
Surviving the holidays with one’s waistline, bank account and sanity intact can be challenging for everyone, but the season affords specific pitfalls—and opportunities—for those who are mindful of staying physically and mentally healthy throughout the season and beyond.—try these tips:
1. Protecting Big-Ticket Items: Big-ticket electronics, such as televisions, computers and gaming consoles, are at the top of many holiday wish lists but who can afford to break the bank? How about a Discount Dental PPO/Vision Card for less than $10? With eroding benefits you would be amazed how many loved ones need coverage!
2. Never arrive to your social function feeling overly hungry. Avoid skipping meals or snacks to save up your calories- this will encourage over eating. Have a snack ahead of time to take off the edge such as goodness knows snack squares- a four-square serving has 150 calories and is made from slow-roasted whole almonds, fruits, toasted oats and extraordinary deep chocolate. They come in three delicious flavors: Nutty Apple, Very Cranberry and Peachy Cherry.
3. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
4. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
5. Incorporate daily, moderate, physical activity. Even doing 2 -15 minute walks each day can make a difference. This is especially easy to do when holiday shopping! If you can’t get to a gym, try wearing a pedometer and increase your steps each day- (10,000 steps/day = 5 miles)
6. Watch the Liquid Calories: A martini contains about 275 calories, and 1 glass of wine has about 130 calories. Also watch out for all of the calories you might consume while you drink. Try substituting with a glass of sparkling water in between alcoholic beverages. Moderation for men is no more than 2 drinks per day and no more than 1 drink per day for women (wine: 5 oz, beer: 12 oz, liquor: 1.5 oz)
7. Plan ahead! It’s no so much of a lack of will power but a lack of preplanning. A great quote related to this is “failure to plan is planning to fail.” Think ahead and set realistic daily goals for yourself. Start thinking about making healthy food choices before you even walk into the party.
8. Portions, Portions, Portions– practice portion control: enjoy your favorite holiday foods but be mindful of your portions. Try eating slower or using smaller plates. Fill up ½ your plate with lower calorie items such as raw veggies or shrimp cocktail.
9. Office Parties, leave the work talk in the office This is a chance to let your hair down, to meet coworkers’ spouses and significant others and children. Make the rounds and mingle with as many different people as you can. And whatever you do, don’t be that guy who brings up work stuff. No matter how fun your light-up Frosty tie is, you will be hated for this. Sales numbers and conference calls and brainstorming sessions can wait. People have lives outside of the office. You should too. Or you should fake it.
10. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream orsimply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do list!
Do you have another healthy holiday eating tip we haven’t talked about yet? If so, leave us a comment or a question.
by Admin. | Sep 4, 2012 | Health, Health Care Reform, Wellness
Employee Wellness Boosts Productivity
Companies in the Salt Lake City area know productivity is higher and health costs are lower when employees have ways to exercise and reduce stress during the work day, whether it is using a company gym, eating healthier in the cafeteria or taking regular breaks. A study to be published in Population Health Management says “presenteeism,” which means people coming to work with physical or emotional problems, reduces productivity. The Salt Lake Tribune (Utah)
Some of the most popular wellness services offered are providing resources and information at 76 percent, giving onsite seasonal fluvaccinations at 54 percent and hosting health fairs at 42 percent. Other wellness efforts include health and lifestyle coaching at 37 percent, health screening at 39 percent and smoking cessation programs at 34 percent.
Considering that obesity and other chronic health issues continue to impact the well-being of employees and an employer’s bottom line, more respondents on a national level are offering lower health care premiums for getting an annual health risk assessment and not using tobacco according to surveys. The ROI on wellness is starting to pay – wellness plans pay for itself.
Resource:
For more information, you may review the final rules in their entirety. For MMS Corp previous blogs on wellness, click here. we will keep you posted on future PPACA wellness program opportunities. In the meantime, please visit to view past blogs and Legislative Alerts at https://medicalsolutionscorp.com/feed.
The views expressed in this post do not necessarily reflect the official policy, position, or opinions of MMS Corp. This update is provided for informational purposes. Please consult with a licensed accountant or attorney regarding any legal and tax matters discussed herein.
