Sleep Hygiene

One of the most common complaints I get from my patients is insomnia (inability to fall asleep or stay asleep).  Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30%-50% of the general population are affected by insomnia, and 10% have chronic insomnia. 

Of course there are medications that help with this, but I always recommend sleep hygiene first and foremost.  It's the most effective way to re-train your body to sleep better and stay that way long-term.  These simple steps will help improve your sleep quantity and quality:

•Sleep as much as you need to feel rested; do not oversleep.
•Exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime.
•Avoid forcing yourself to sleep.
•Keep a regular sleep and awakening schedule.
•Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.) Avoid "night caps," (alcoholic drinks prior to going to bed).
•Do not smoke, especially in the evening.
•Do not go to bed hungry.
•Adjust the environment in the room (lights, temperature, noise, etc.)
•Do not go to bed with your worries; try to resolve them before going to bed.
•Do not watch TV, read, eat, or worry in bed. Your bed should be used only for sleep and sexual activity.
•Set your alarm clock to get up at a certain time each morning, even on weekends. Do not oversleep.
•Avoid taking long naps in the daytime.
•If you do not fall asleep 30 minutes after going to bed, get up and go to another room
•Avoid large meals and excessive fluids before bedtime

In addition, it's important to note that adequate levels of melatonin are essential for a good night’s sleep. Your body releases melatonin mostly at night and it declines as you age. If you have trouble sleeping because you are restless throughout the night and suffer from agitated sleep, supplementing with over-the-counter melatonin could be just what you need.
Follow these tips and you will be on your way to more deep, restful sleep and awake refreshed and rejuvenated. 
Sweet Dreams!!



Disclaimer:
The information presented in this blog is for educational purposes only and should not be used to diagnose or treat health problems. In addition, although I am an affiliate physician of Cenegenics Medical Institute, the views represented in this blog are my own and may or may not represent those of Cenegenics Medical Institute.

Metabolic Syndrome

Metabolic Syndrome is characterized by a cluster of conditions - increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.  Having one component of metabolic syndrome means you're more likely to have others. And the more components you have, the greater are the risks to your health.

Metabolic syndrome is linked to your body's metabolism, possibly to a condition called insulin resistance. Insulin is a hormone made by your pancreas that helps control the amount of sugar in your bloodstream.  Normally, your digestive system breaks down the foods you eat into sugar (glucose). Your blood carries the glucose to your body's tissues, where the cells use it as fuel. Glucose enters your cells with the help of insulin. In people with insulin resistance, cells don't respond normally to insulin, and glucose can't enter the cells as easily. Your body reacts by churning out more and more insulin to help glucose get into your cells. The result is higher than normal levels of insulin in your blood. This can eventually lead to diabetes when your body is unable to make enough insulin to control the blood glucose to the normal range.

Even if your levels aren't high enough to be considered diabetes, an elevated glucose level can still be harmful. In fact, this is referred to as "prediabetes." Increased insulin raises your triglyceride level and other blood fat levels. It also interferes with how your kidneys work, leading to higher blood pressure. These combined effects of insulin resistance put you at risk of heart disease, stroke, diabetes and other conditions.

If you have metabolic syndrome or any of the components of metabolic syndrome, aggressive lifestyle changes can delay or even prevent the development of serious health problems:

■Exercise: 30 to 60 minutes of moderate intensity exercise, such as brisk walking, every day.


■Lose weight: Even as little as 5 to 10 percent of your body weight can reduce insulin levels and blood pressure and decrease your risk of diabetes.

■Eat healthy:  Reduced intake of saturated fats, trans fats, sodium, and cholesterol.  Also, don't forget to eat lots of foods high in fiber.
■Stop smoking: Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome.
 
■Hormonal balance:  Proper hormone balance can play a crutial role in both men and women.  For instance, polycystic ovary syndrome (PCOS) -- a condition that affects fertility -- is related to hormonal imbalance and metabolic syndrome.



■Schedule regular checkups with your doctor: Check your blood pressure, cholesterol and blood sugar levels on a regular basis. Make additional modifications if the numbers are going the wrong way.
 


Disclaimer:
The information presented in this blog is for educational purposes only and should not be used to diagnose or treat health problems. In addition, although I am an affiliate physician of Cenegenics Medical Institute, the views represented in this blog are my own and may or may not represent those of Cenegenics Medical Institute.

Longevity

"If you don’t take the time to be well, you will have to make the time to be sick." - Kathryn Savage

Longevity means long life.  We all strive for longevity.  I've heard the saying that if you want to live a long life, choose the right parents.  Although genetic factors do affect our longevity, we are now finding that lifestyle can play a significant role as well.  The Danish Twin Study found that less than 25% of how long the average person lives is dictated by genes...the rest is up to you.

There are hundreds of well-respected studies showing that diet and exercise influence a number of health-risk factors, such as blood cholesterol levels, hypertension, and obesity. Those who take moderate levels of exercise (expending more than 2000 extra Calories a week on vigorous physical activity) may live up to two years longer than sedentary people who expend less than 500 extra Calories per week.

Living longer doesn't just have to do with our physical bodies.  Research shows that the state of one's mind is as important (if not more) than the state of one's body.  People with a close-knit support system who have found some higher purpose, be it though spirituality, religion or even volunteering, live longer than the average person.

Dan Buettner, author of The Blue Zones has 5 Tips for Happiness:
1.INVEST IN YOUR HEALTH – Health is a prerequisite to happiness. In other words, You can't be happy if you're unhealthy. 

2.CREATE QUALITY FRIENDSHIPS – When it comes to a social network, quality is more important the quantity. Having two good friends who care about you is more important than a huge network.

3.EXPLORE YOUR RELIGION – World surveys show that religious people are more happy than non-religious people. Religious people are more likely to have a strong social network and to be at peace with their lives and mortality.

4.SPEND MORE TIME WITH YOUR HOBBY – Spend time engaged in activities wherein you are optimally challenged, you get immediate feedback, you lose sense of time and you do it because it's intrinsically rewarding.

5.IF YOU'RE UNHAPPY, MOVE – Where you live has a bigger impact on your happiness than your marital status, income, or even education level. If you are not happy where you are, consider moving.

It's never too late (or too early) to start developing good habits that will pay off later in life.  Check out the link above to learn about the habits of a 114 year old man who recently passed away.


Disclaimer:
The information presented in this blog is for educational purposes only and should not be used to diagnose or treat health problems. In addition, although I am an affiliate physician of Cenegenics Medical Institute, the views represented in this blog are my own and may or may not represent those of Cenegenics Medical Institute.

Obesity

Obesity is defined as having an increased amount of body fat.  This is much  more than a cosmetic concern, though.  Our American society has become 'obesogenic,' characterized by environments that promote increased food intake, nonhealthful foods, and physical inactivity.  Because of this, currently, more than 64% of US adults are either overweight or obese, according to results from the 1999-2000 National Health and Nutrition Examination Survey (NHANES).  A few of the diseases related to obesity are diabetes mellitus, hypertension, high cholesterol, certain forms of cancer, sleep apnea, and osteoarthritis.  These medical complications lead to premature mortality in obese persons.  The good news is that even modest weight loss can improve or prevent the health problems associated with obesity.

Your Body Mass Index (BMI) is a formula based on your height and weight to determine if you are obese (notice this does not acutally measure your percentage of body fat and therefore is only a rough, general estimate). Adults with a BMI of 30 or higher are considered obese. Extreme obesity, also called morbid obesity, occurs when you have a BMI of 40 or more. With morbid obesity, you are especially likely to have serious health problems.  I've attached a link to check your BMI.

Whether you're at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems. Not surprisingly, the steps to prevent weight gain are the same as the steps to lose weight: daily exercise, a healthy diet, a long-term commitment to improve your lifestyle.

Disclaimer:

The information presented in this blog is for educational purposes only and should not be used to diagnose or treat health problems. In addition, although I am an affiliate physician of Cenegenics Medical Institute, the views represented in this blog are my own and may or may not represent those of Cenegenics Medical Institute.

Health and Wellness

Hello Everyone!

The purpose of this blog is to give all of you important, unbiased information on Health and Wellness...two topics that are close to my heart.  As a physician, I see my patients often struggle to get quality information on how to really stay healthy.  There is so much "bad" info out there and the big problem is that it keeps changing!  First they tell you alcohol is bad for you, then they say it's heart-healthy.  A few years ago, chocolate was the root of all evil and now they say it might actually help ward off diseases.  My purpose here is to sort through all the vast amount of ever-changing health information and give you the most up to date facts on how to stay healthy and prevent diseases such as Diabetes, Heart Disease, Stroke, Cancer, and Dementia (just to name a few).  I always welcome (and encourage) your feedback.  So, stay tuned to start living your healthiest life!

Who is Dr. Sejal Desai ...

Dr. Sejal Desai is board certified by the American Board of Family Medicine and certified in aesthetic medicine by the International Associations for Physicians in Aesthetic Medicine (IAPAM). She also completed Physician Training & Certification in Age Management Medicine, jointly sponsored by Cenegenics Education and Research Foundation (CERF) and the Foundation for Care Management (FCM).

After graduating from the University of Texas at Austin with high honors, Dr. Desai earned a medical degree from American University, followed by a family medicine residency at Genesys Regional Medical Center in Grand Blanc, Michigan.

Dr. Desai also engaged in research in her academic career, including the University of Texas at Austin (research technician), St. Agnes Hospital in Baltimore (research assistant) and Michigan State University (research assistant). In 2004, she contributed to the Genesys Residents' Handbook, writing the "Common Dermatological Conditions" chapter. That same year, she received the Ayman Elotei Award for Most Caring & Kind Resident.

Dr. Desai has been practicing traditional family medicine for 9 years. Recently, she recognized the importance of taking a proactive medical approach for a longer health span, rather than the traditional reactive approach to disease. Working with the global leader in age management medicine, Cenegenics Medical Institute, Dr. Desai now offers patients a new paradigm in medical care: Cenegenics' renowned approach to prevent or delay age-related disease for a new definition of aging—one filled with robust living and optimized health.

She currently holds professional memberships in the IAPAM, Harris County Medical Society, Texas Medical Association and American Academy of Family Physicians.