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Our healthcare system is more focused on treating disease than preventing it. Regular screening, from blood pressure to colonoscopies to mammograms to PSA, is clearly an important preventive tool in the clinic, but prevention starts long before a patient goes to the clinic. is important.
The goal of prevention is to improve mental and physical function and reduce inflammation that can lead to disease. There are four main areas to consider: diet, exercise, stress and sleep.
Proper exercise and improved sleep patterns can go a long way in reducing stress. When it comes to exercise, I’m a big believer in walking, biking, and if I’m in good shape, jogging.
Proper exercise and improved sleep patterns can go a long way in reducing stress. (iStock)
One tip I have for many of the patients I follow myself is to coordinate reading and watching shows and movies with the amount of time you spend on your bike or elliptical. Combined with too much entertainment, you condition yourself to exercise.
do you care about your heart?Try to get better sleep, new research suggests
Sleep is so important to your health that it is often overlooked. It reduces inflammation and participates in the important positive hormone oxytocin. It is not enough to say that a healthy adult needs 7 to 8 hours of sleep per night. We need to look at the quality of sleep and how best to get it.
Here are 5 tips to improve your sleep.
Sleep is so important to your health that it is often overlooked. (iStock)
repetition. Get as much sleep as you can each night—at the same time, in the same place, and in a consistent and repetitive manner while feeling safe and secure.
No caffeine or alcohol near sleep. Caffeine directly interferes with and interferes with sleep, and alcohol initially helps you fall asleep, but you may wake up after a few hours because it no longer has the effect of suppressing brain function.
Ask your doctor if your sleep cycle is disturbedDo you have to get up frequently to urinate? Do you have problems with your bladder, prostate, etc.? Do you snore or get short of breath at times? Are you sleepy the next day too? Do you have the urge to move your legs? Do you have restless legs syndrome? All of these conditions are treatable.
Are you snoring and sometimes out of breath? Do you have sleep apnea? (iStock)
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Turn off the TV, put your electronic devices to silent or sleep mode, and sleep in a dark room. An alarm clock may be essential for your job, but otherwise I try to limit its use as much as possible. Too often we anticipate the alarm and stay awake.
Exercise and hydration before bed can lead to a healthier, more restful night. I’m not a big believer in sleep aids, but sleep aids are essential for some people. However, they are habit-forming and can cause sleep disturbances, including partial wakefulness. Melatonin or valerian tea are more natural supplements that may be useful.
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We’re not physical computers, but sometimes we feel that way. A daily shutdown and rejuvenation period is necessary for the brain and body to rest. The brain also performs a deep cleanse and expels toxins during sleep. Dreams help the mind heal from traumatic events and strong emotional experiences.
Sleep is restorative and too many people refuse to think about it.
Click here to read more about Dr.Mark Siegel
