Are you chronically tired? Do you hit the snooze button multiple times in the morning? When was the last time you awoke feeling refreshed? Sleep is critically important, but we sacrifice it all of the time. Think back to vacations, when you could sleep-in until you woke naturally. Remember how wonderful that feels? We all need sleep. Sleep is an opportunity for the body to recharge and fortify for the next day. When we sleep our heart rates, blood pressure, and breathing slows down.
In general, adults need eight hours of sleep per night. American adults do not get enough sleep and, as a consequence, are frequently sleep deprived. Sleep deprivation occurs when you experience less than eight hours of sleep on successive nights – or, on occasion, when you get no sleep at all. Missing two hours of sleep- time every night for a week is the equivalent of missing two full nights of sleep. You can’t make up sleep once lost!
Sleep deprivation causes poor memory and decision-making, crankiness, and carbohydrate craving. Our brains say yes we can do this -- drive a car, jaywalk, or use that new power-saw out in the yard. But, when we’re sleep deprived, our vision and physical reaction time can be off by just a fraction -- and that can make all the difference in the world. It’s been found that accident rates increase when people are sleepy. Chernobyl, Three Mile Island, and the Exxon Valdez events were all linked to operator error in which sleep deprivation was identified. Not many of us control nuclear power plants or steer oil tankers, but we do drive cars. A two-ton vehicle can drift off of the road in a blink of a sleepy eye.
Poor sleep causes high blood pressure, heart disease, and large waistlines. Ever crave a doughnut or pancakes after being up all night? The post-club/prom visit to Roscoe’s Chicken & Waffles for that late night fix is biological. The body has been up way too long and is now releasing hormones that cause it to crave calorie-dense foods: waffles, fried chicken, greasy hamburgers. The body is saying “feed me, I am under stress”. One way to deal with the stress is a power nap. It’s a great pick me up and can help you feel restored. There’s nothing better than a nap under the dryer at the hair salon or catching a few ZZZs on the plane between overhead announcements.
With a little practice we can all get a good night’s sleep. Good sleep habits include going to bed and arising at the same time each day and leaving the energy drinks, coffee, tea, and caffeinated beverages, alone after five P.M. Exercise helps you wind down and de-stress, but not too close to bedtime as it can have the opposite effect. Watch what you eat for dinner, heartburn and indigestion can interfere with restorative sleep. Be kind to yourself and don’t over-schedule activities. Keep your bedroom quiet and dark. If your cell phone is at your bedside, move it so you are not interrupted by blinking light or sound. Set the sleep timer on the television so you can drift off when the TV is still on. Drink a glass of warm milk; it has tryptophan which enhances sleep. Lavender aromatherapy is also relaxing and can help to induce sleep. So can counting sheep or blessings. Sleep tight. Be well.
Wednesday, August 22, 2012
Wednesday, August 8, 2012
A Guide: How to go to the doctor
So, you’ve just made an appointment with your primary care physician. What should you do to make sure you get the most out of the time you’ll have with your doctor? Here’s a guide that will help you prepare. As physicians, we’re there to help you be well and stay well. Helping us do that is where you come in.
Prepare/Organize
1. It starts with you requesting all outside lab work, x-rays, and ER health records to be sent to your primary care physician at least a week before your visit. Here’s how to do that: a records release form is available online or by calling the medical records department of a hospital, a health facility, or specialist’s office where you received care. Remember, our healthcare system remains fragmented, so it’s your responsibility to keep up-to-date on your own health information.
2. The night before, write out any questions you may have to help focus the visit. Put all of your medications in a bag to bring to your appointment. Physicians get a lot of useful information simply by looking at the actual bottles. For instance, sometimes doctors count the pills to see if you have been taking your medications as prescribed.
3. On the morning of your appointment, if you are taking medications, you’ll need a list of those and the dosage. Tip: you can bring along the drug information sheet you receive with each medication in place of a list.
4. If you have been asked not to eat the night before, that means nothing can be in your digestive tract the next day. It’s easy to think I’m hungry, one little cracker can’t hurt. But, it can throw- off the tests. So, no food the night before! Medications may be taken with a sip of water. If you are diabetic, take your glucose meter with you. Tip: an early a morning appointment let’s you eat sooner. Also, it’s easiest if you wear short sleeves for taking blood pressure readings.
5. It’s appointment time. If you have trouble hearing or it’s a critical visit, take someone with you to act as a second set of ears. Allot more time then you think you’ll need to get there and park. Plus your stress level will be higher if you are running late, which will drive-up your blood pressure. Arrive in the office at least 20 minutes before your scheduled appointment to fill-out any forms and get registered. Take your insurance card and be prepared to co-pay. Be patient, healthcare delivery is not like McDonald’s! Your physician may be running late because (s)he is giving quality attention to someone just like you. Bring a book or magazine, waiting room magazines are usually outdated. How many back issues of People, Jet, Golf Digest, can we look at. . .
6. Before seeing your physician, you may be directed to the lab area for blood work or to the rest room to leave a sample.
7. Once your physician is in the examination room with you, check your notes, ask questions, and remember the only “dumb” question is the unasked question. Ask for detailed explanations in simple, non-technical terms. We physicians are used to our own vocabulary, sometimes we can forget that patients aren’t familiar with medical terminology. Remember to take notes as your talking with your doctor!
Discuss any difficulties you have with filling prescriptions if cost is an issue. Tip: there is a list of generic and high quality $4 medications that may be appropriate. If specific medications are prescribed, ask about drug companies prescription drug plans aimed to help defray the costs of medications.
8. Before your doctor says good-bye, read the notes you’ve been taking to her/him to make sure you’ve got it right.
9. Your appointment is over. Great. But, before you leave the office, check if you have a follow-up appointment, new prescriptions, refill prescriptions, and that you understand the treatment plan. Once home, follow the treatment plan and take your medications as prescribed.
Remember, you should like and trust your doctor. If you don’t, consider finding a new one by asking friends, relatives, or co-workers for referrals. If you are thinking about switching doctors, make sure the new physician accepts your insurance coverage and/or Medicare/Medicaid.
As you’ve seen, going to the doctor requires preparation, organization, and patience to get the most from a visit. Physicians and patients truly are partners in healthcare. Be well.
Prepare/Organize
1. It starts with you requesting all outside lab work, x-rays, and ER health records to be sent to your primary care physician at least a week before your visit. Here’s how to do that: a records release form is available online or by calling the medical records department of a hospital, a health facility, or specialist’s office where you received care. Remember, our healthcare system remains fragmented, so it’s your responsibility to keep up-to-date on your own health information.
2. The night before, write out any questions you may have to help focus the visit. Put all of your medications in a bag to bring to your appointment. Physicians get a lot of useful information simply by looking at the actual bottles. For instance, sometimes doctors count the pills to see if you have been taking your medications as prescribed.
3. On the morning of your appointment, if you are taking medications, you’ll need a list of those and the dosage. Tip: you can bring along the drug information sheet you receive with each medication in place of a list.
4. If you have been asked not to eat the night before, that means nothing can be in your digestive tract the next day. It’s easy to think I’m hungry, one little cracker can’t hurt. But, it can throw- off the tests. So, no food the night before! Medications may be taken with a sip of water. If you are diabetic, take your glucose meter with you. Tip: an early a morning appointment let’s you eat sooner. Also, it’s easiest if you wear short sleeves for taking blood pressure readings.
5. It’s appointment time. If you have trouble hearing or it’s a critical visit, take someone with you to act as a second set of ears. Allot more time then you think you’ll need to get there and park. Plus your stress level will be higher if you are running late, which will drive-up your blood pressure. Arrive in the office at least 20 minutes before your scheduled appointment to fill-out any forms and get registered. Take your insurance card and be prepared to co-pay. Be patient, healthcare delivery is not like McDonald’s! Your physician may be running late because (s)he is giving quality attention to someone just like you. Bring a book or magazine, waiting room magazines are usually outdated. How many back issues of People, Jet, Golf Digest, can we look at. . .
6. Before seeing your physician, you may be directed to the lab area for blood work or to the rest room to leave a sample.
7. Once your physician is in the examination room with you, check your notes, ask questions, and remember the only “dumb” question is the unasked question. Ask for detailed explanations in simple, non-technical terms. We physicians are used to our own vocabulary, sometimes we can forget that patients aren’t familiar with medical terminology. Remember to take notes as your talking with your doctor!
Discuss any difficulties you have with filling prescriptions if cost is an issue. Tip: there is a list of generic and high quality $4 medications that may be appropriate. If specific medications are prescribed, ask about drug companies prescription drug plans aimed to help defray the costs of medications.
8. Before your doctor says good-bye, read the notes you’ve been taking to her/him to make sure you’ve got it right.
9. Your appointment is over. Great. But, before you leave the office, check if you have a follow-up appointment, new prescriptions, refill prescriptions, and that you understand the treatment plan. Once home, follow the treatment plan and take your medications as prescribed.
Remember, you should like and trust your doctor. If you don’t, consider finding a new one by asking friends, relatives, or co-workers for referrals. If you are thinking about switching doctors, make sure the new physician accepts your insurance coverage and/or Medicare/Medicaid.
As you’ve seen, going to the doctor requires preparation, organization, and patience to get the most from a visit. Physicians and patients truly are partners in healthcare. Be well.
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