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Is Hormone Therapy safe?

2023-03-27T14:22:32+00:00March 23rd, 2023|Adults, Direct Primary Care, Family Medicine, Health Care, Uncategorized|

What’s the deal with Hormone Therapy? Is it safe?

After the Women’s Health Initiative study done in the early 2000s that demonstrated an increased risk of cardiac events, strokes, blood clots and breast cancer was terminated early, many believed HRT to have more risk than benefit. The number of women taking HRT dropped from 20% to 5% nationwide. One of the flaws in the study was that the women enrolled were over 60y old. For women 50-59years these risks are slightly increased but no where near as drastic as the original study.

The answer to safety is not an “all or none” proposition. HRT is not “good’ or “bad.” As with any treatment, the benefits and risks must be weighed for each individual woman. Remembering that menopause is a chapter in life and not forever helps. Discussing “how long” these symptoms will last or when and which ones warrant treatment is a conversation to have with your physician.

Hormone Replacement Therapy (HRT) is not a panacea for the changes that occur in menopause throughout the body. Often there are better medications to treat a lot of these specific changes. For example, it is not generally recommended to try to prevent osteoporosis with HRT. Additionally, we would not treat mood disorders that become unmasked during this transition period with HRT.

There are so many symptoms… which ones warrant consideration for HRT?

  • Severe vasomotor symptoms occurring every hour or two and disrupting daily life (not responsive to behavioral/lifestyle modification)
  • Vasomotor symptoms that are interfering with sleep
  • Vaginal atrophy or Urinary Dysfunction

Who might be a candidate for HRT?

  • In general, women who are less than 60 and less than 10 y from menopause.
  • Women without a history of heart disease, stroke, blood clots, or breast cancer.

Isn’t HRT just pills?

  • Not all HRT is created equally and there are numerous different modes of delivery for Estrogen.
  • Pills by mouth can decrease testerone affects on hair loss and acne, while patches have a lot less risk of blood clots and stroke than pills.
  • Vaginal symptoms alone are best treated with cream or rings that produces only local estrogen exposure.
  • All women with a uterus taking estrogen will need to get progesterone in pill form or as an IUD as well to decrease risk for endometrial cancer.

What about “bioidentical” hormones?

  • Bioidentical hormones just means they have the same molecular structure we produce naturally. Estrogen patches and prometrium are FDA approved bioidenticals that are prescription medications.
  • People often refer to compounded formulations as bioidentical hormones… with compounded formulations there is not a lot of safety data and no regulation.

At Roots Health DPC we use the NIH Breast Cancer Risk Assessment Tool (NCI) to assess risk for breast cancer. We assess for risk for cardiovascular disease as well when we discuss HRT treatment options so that patients can make informed decisions.

Not all HRT is equal and topical treatment options do not have the same systemic system side effects as pills and may be just as effective. A great resource for patients is NAMS (North American Menopause Society).

Are you looking for a physician who has time to discuss all your options with you? We are enrolling a limited number of new patients and would love to hear from you today.

What you need to know about HOT FLASHES

2023-03-20T13:54:27+00:00March 20th, 2023|Adults, Direct Primary Care, Health Care|

HOT FLASHES: What you need to know.

Hot flashes are the most common menopause-related symptom, affecting over 75% of women in midlife. Let’s discuss triggers, symptoms, and treatments. The most Frequently Asked Questions.

What is going on during a hot flash?

The small blood vessels near the skin surface are dilating, which causes heat release and flushing. So why does this even happen? As estrogen levels drop, changes in the hypothalamus in our brain cause dysfunction of the natural internal thermometer. The feeling of warmth results from inappropriate peripheral vasodilatation with increased blood flow to skin. Perspiration results in rapid heat loss and a decrease in core body temperature below normal. Shivering may then occur as a normal mechanism to restore the core temperature to normal.

What provokes hot flashes?

Hot flashes can last anywhere from 2-4 minutes and commonly occur related to these situations:

  • Drinking hot liquids (coffee, tea, hot water)
  • Drinking alcohol
  • Eating spicy foods
  • Taking a hot shower
  • When stressed, excited, anxious
  • When overly physically active
  • When overdressed or wearing tight-fitting clothes
  • As a side effect of some medications

It is important to know that hot flashes and/or night sweats can be indicative of other diseases (carcinoid, pheochromocytoma, POTS, certain cancers).

Does your doctor’s office feel like a place where you can talk about any symptoms you are experiencing and get answers to the questions you have? If you are searching for a physician that takes time to listen, Dr. Diaz is accepting a limited number of new patients at Roots Health DPC.

When to consider hormonal treatment.

In general, if the symptoms are happening every hour or two and interfering with your functioning or if the symptoms are interfering with sleep, we recommend speaking to your physician about hormonal options available.

Next week we take a deep dive into Hormone Replacement Therapy… the good, the bad, and the ugly.

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Hormonal Sleep Disruption

2023-03-13T16:06:39+00:00March 13th, 2023|Adults, Health Care, Uncategorized|

Hormonal Sleep Disruption

We know that restorative sleep is foundational for overall health by reducing internal inflammation, including cortisol levels and other stress-related hormones. Sleep improves cardiovascular and cognitive health as well as restoring our immune health to be better equipped to fight infection.

Unfortunately, for women transitioning into menopause, nearly half report sleep disturbance and approximately one third go on to develop chronic insomnia.

For many, there can be an overlap of night sweats and hot flashes (vasomotor symptoms), mood disturbances, circadian rhythm disruption and other causes for sleep disturbance, taking on a myriad of manifestations. Quite often it is marked by difficulties falling sleep, restless sleep, or wakefulness throughout the night.

Estrogen influences the brain activating serotonin, norepinephrine, and dopamine neurotransmitters pathways within the brain. As estrogen decreases, these neurotransmitter pathways can be disrupted, affecting many components responsible for initiating and promoting restful sleep, as well as regulation of internal temperature (think hot flashes and night sweats).

In addition to hormonal changes, general life stress, underlying mood disturbances like depression and anxiety, primary sleep disturbances (sleep disordered breathing and restless legs syndrome) and other conditions can further erode sleep quality. The effect of hormonal changes can compound and significantly worsen each condition.

The factors leading to insomnia are complex, but a good night’s sleep is still within reach! There are many options for treatment. I recommend collaborating with your physician for restful and restorative sleep again. Are you looking for a physician who “gets it” and empowers you to make decisions that work for your health?

Tips for Improved Sleep During Perimenopause

Even though not directly implicated in hormonal sleep disturbance, general sleep hygiene is always recommended.

• AVOID “screen time” for 60 to 90 minutes before bedtime

• Consider using an orange light bulb in the bedside lamp so that you can read without inhibiting melatonin

• AVOID alcohol

• Exercising at least 2 hours before bedtime

• Keep your room cool

Women with vasomotor symptoms (hot flashes and night sweats) that interrupt sleep may be candidates for hormone replacement therapy. Isoflavens (soy), omega-3 fatty acid supplements and other non-hormonal medications are also options.

Hormonal changes in perimenopause can bring out mental health disorders that are linked to poor sleep. Sometimes it can unearth serious underlying mental health conditions like depression, anxiety and PTSD. Some women have mood disturbances that respond to medications that affect neurotransmitters like SSRIs (escitalopram/Lexapro or sertraline/Zoloft), SNRIs (venlafaxine/Effexor) or dopaminergics (bupropion/Wellbutrin). With seasonal symptoms, light box therapy can be beneficial as can exposure to natural light throughout the day.

Consider an evaluation for sleep-disordered breathing syndromes (like sleep apnea) which may present in women more as fatigue and decreased cognition (and not necessarily snoring which may present more commonly in men).

General stress management techniques like mindfulness-based stress reduction, meditation, yoga, and deep breathing exercises may be helpful.

Sleep is key to our health and well-being. The factors that determine your ability to get a good night’s rest are complex and unique to your body. With the right approach, you can have restorative sleep again. Want to learn more about peri-menopause, symptoms, and treatment options? Let us send you our weekly newsletter for free.

Reinvention and Menopause

2023-03-06T15:09:26+00:00March 6th, 2023|Adults, Health Care, Uncategorized|

Reinvention and Menopause: A Weighty Subject.

Perimenopausal symptoms can vary greatly and last for just months or several years. Every woman is different, but the menopausal symptoms are interconnected and directly influence one another. Women often find that what has worked in the past, will no longer work in the future… and so it may be beneficial to look at this as a time of “reinvention” of both body and spirit. It is a great time to use the wisdom accumulated over the years to adapt at navigating the many changes that come during mid-life. Perimenopause is the physical “change” that mirrors a reflection in time when women find themselves transitioning in many aspects of their lives including career change, children becoming independent, caring for aging parents, and new illness for themselves or their spouse. Women may have put the needs of others in front of their own for decades and now find that pivoting to self-care and creating a supportive system is imperative to their own success.

Weight gain is something that comes up A LOT and being overweight does have inherent health risk.

I often hear women say, “I haven’t changed anything, and I’m gaining weight.” Seemingly overnight, a diet and exercise routine that’s helped you maintain a healthy weight for most of your adult life isn’t working the way it once did. The rules of your body have changed. In perimenopause, maintaining your usual weight can become more difficult. In fact, many women gain weight around the menopause transition. Menopause weight gain is not inevitable, however. Importantly, weight gain can increase risks to your health and should not be ignored.

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What causes menopause weight gain?

The hormonal changes of menopause can make you more likely to gain weight around your abdomen than around your hips and thighs. Hormonal changes alone are not the sole culprit of menopause weight gain. Weight gain is often tied to aging, lifestyle, and genetic factors.

For example, muscle mass typically diminishes with age, while fat increases. Losing muscle mass slows the rate at which your body uses calories (metabolism). This can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don’t build muscle mass or increase activity level… you’re likely to gain weight.

How risky is weight gain after menopause?

There are risks associated with excess weight, especially in the midsection, increases risks of DM, high blood pressure as well as heart disease and both breast and endometrial cancer. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle.

What’s the best way to prevent weight gain after menopause?

There’s no magic pill. These lifestyle habits are more important as we get older and self-care becomes imperative to our success.

  • Exercise. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight.For most healthy women at least 150 minutes a week or vigorous aerobic activity is recommended.In addition, strength training exercises are recommended at least twice a week.
  • Nutrition. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day less than you did before. To reduce calories without skimping on nutrition, pay attention to what you’re eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish are good choices. Anti-inflammatory and antioxidant-rich foods are key. Drink more water daily.
  • Stress Management. Ensuring you have intentional time away from stressors and incorporate healthy coping techniques into daily habits.
  • Sleep and Mood. Sleep disturbances and mood disorders are critical to manage in the menopausal period and they directly influence weight gain. It is crucial to address these issues to ensure that you are getting adequate and restorative sleep and have the energy level required to create a healthy lifestyle.
  • Limit Alcohol Intake. Drinking alcohol can cause weight gain, interfere with sleep, and make menopause symptoms worse.

As women transition into menopause there is a dearth of resources and support available. This is in stark contrast to other stages of a woman’s life. There are a lot of resources and support for new moms, for example. Empowering women to make informed and educated decisions about their health in a space that is both collaborative and supportive is what we are passionate about at Roots Health DPC. Learn more about how we provide health care that is custom tailored to suit your health needs.

Menopause Symptoms

2023-02-27T14:47:33+00:00February 27th, 2023|Adults, Health Care, Uncategorized|

BEYOND HOT FLASHES: MENOPAUSE SYMPTOMS THAT MIGHT SURPRISE YOU

We have all heard about hot flashes and night sweats, but there are more varied and intrusive symptoms that you may not realize are related to perimenopause. Did you know that the fluctuating hormone levels associated with perimenopause and menopause can lead to joint aches, urinary tract infections, changes in your sense of taste, brain fog, and heart palpitations?

Many perimenopausal symptoms can be confused with more serious medical conditions. If you are experiencing any of these symptoms, it is important to speak with your doctor to rule out other causes. Once you and your doctor agree that menopause is the culprit… you can work collaboratively to manage symptoms so you feel your best.

Do you have enough time to get the answers to all of your questions at your visit? Are you looking for a doctor who spends the time listening and really knows what is going on? Does your physician collaborate with you to create a plan that works for you? At Roots Health DPC we believe that spending time with patients is the key to providing excellent medical care. Our visits are unrushed and unlimited. Dr. Diaz is available directly via text and phone to answer the questions that inevitably come up between visits. Schedule a complimentary consultation today.

Menstrual Changes

Classically menopause has been defined as NOT having a period for a year. But during the perimenopausal time, periods can be lighter or heavier and occur more frequently or less frequently than usual. It is important to exclude other causes for irregular periods such as thyroid abnormalities that may be contributing to the picture.

Night Sweats and Hot Flashes

We all know that hot flashes and night sweats are typical perimenopausal symptoms. Estrogen reaches every organ of a woman’s body. Estrogen levels affect the brain and as they drop the thermoregulatory center that controls temperature (hypothalamus) is affected.

Body Image and Weight Gain

As estrogen levels drop, fat distribution begins to shift from the hips and thighs to the abdomen. Weight gain often occurs. During perimenopause, many women experience this increase in visceral fat along with a decrease in muscle mass which studies have shown raises the risk of developing heart disease and diabetes.

Sleep Disruption

Difficulty falling asleep or staying asleep are both common during the menopause transition. Fragmented or poor-quality sleep challenges many women during menopause. Chronic Sleep disruption can be alarming in it’s insidious nature and has many medical and psychological impacts.

Fatigue

Feeling fatigued or exhausted during menopause is common. This can be caused by fluctuating hormone levels, sleep disturbances, or a combination of both.

Sexual Concerns

Decreased estrogen levels leave vaginal tissue less elastic. The tissue becomes thinner and may tear, causing pain during intercourse. In addition, vaginal secretions lessen which means less lubrication. Women may experience decreased libido. This can be multifactorial and go beyond hormonal changes to include body image, stress and life changes, energy levels and a host of other factors.

Neurological Changes

Feeling unfocused and having difficulty concentrating, often called “brain fog,” is a common complaint during menopause. Sometimes brain fog is caused by the sleep disturbances or fatigue that can come with decreasing hormone levels. Estrogen supports memory function, so when it begins to decline, you may feel like you are less able to recall names and other facts.

Musculoskeletal Problems

Some experience body aches, muscle aches, and joint pain. Estrogen helps to reduce the body’s inflammation, and when it declines, joints have less of the natural lubrication that helps them move easily and without pain. Estrogen supports bone strength. Without enough estrogen your risk of osteoporosis increases. Preventing osteoporosis is key and good habits are important to cultivate.

Heart Palpitations

The feeling that your heart is racing, pounding, or fluttering is a sign of heart palpitations. Typical episodes that occur secondary to menopause are usually short lived and harmless and associated with hot flashes.

Changes In Skin, Nails, And Hair

Decreased elasticity in the skin is one of the effects of declining estrogen levels during menopause. Your skin may feel overly dry and more sensitive than usual. Less moisture affects fingernails and toenails. This can leave your nails feeling weak and brittle, and they may break or tear easily. Decreases in the amount of estrogen can also cause hair loss or thinning hair.

Taste Changes

Less moisture in the body affects saliva production. In addition to burning sensations or dry mouth, on occasion women experience changes in how food tastes during menopause. A metallic taste in the mouth can occur.

Urinary Dysfunction

Declining hormone levels can weaken the muscles in the pelvic floor. These muscles control bladder function. The result can be urinary incontinence and women can release urine without warning. Some women can develop urinary tract infections and benefit from treatment.

Education on this stage of life has been inadequate in general. We will discuss tools available to break down and manage these symptoms over the next few weeks. Women do not have to suffer these symptoms alone and they deserve the support of their physician to make informed decisions. Many symptoms can be improved with a combination of lifestyle changes, diet-modifications, and hormonal therapies when indicated. Don’t miss the next “Mondays with your MD”… let us send it you for FREE.

Prediabetes Screening

2023-02-13T15:40:42+00:00February 13th, 2023|Adults, Diabetes, Direct Primary Care, Family Medicine, Health Care|

What is the best way to screen for Prediabetes and What Can I do if I have prediabetes?

Prediabetes is a diagnosis that gives us the opportunity to avoid developing diabetes and any of the complications that accompany it. I often refer to this as a warning sign… like the red “check-engine” light that comes on when your car needs servicing. Looking at the diagnosis as an opportunity to improve our health can dramatically shift our response to a new diagnosis and the actions we take.

Diagnosis

There are multiple available tests that are used to evaluate for prediabetes and diabetes. If a blood test shows that your blood sugar is higher than normal but not high enough to be called diabetes, it is called “pre-diabetes.” The most commonly used tests are:

  • One test measures glucose after fasting.
    • Impaired fasting glucose consistent with pre-diabetes is between 100-125 mg/dL.
    • Diabetes is diagnosed with a fasting glucose of 126 mg/dL or higher.
  • Another test, Hemoglobin A1C, measures how much glucose has attached to red blood cells and provides a view of your blood sugar levels over the past three months. This test does not require fasting.
    • An A1C value of 5.7 percent to 6.4 percent is classified as prediabetes.
    • An A1C value of 6.5 percent or higher is consistent with diabetes.

Knowledge gives you the power to advocate for your own health and well-being. Never miss another “Mondays with your MD.”

What can I do if I have pre-diabetes?

If you have pre-diabetes, you can make lifestyle changes to lower the chance of developing diabetes. Here’s what you can do to prevent Diabetes:

  • Eat a healthy diet – Try to eat a diet with lots of fruits, vegetables, and low-fat dairy products, but low in meats, sweets, and refined grains. Basic principles of healthy eating, portion control and counting carbohydrates will serve you well.

     

  • Weight Loss- If you are overweight, trying to get to a healthy body weight can help. Losing 5 to 10 percent of your body weight can lower your risk a lot. Your doctor can help you find healthy ways to do this.
  • Physical Activity: be active for 30 minutes a day – You don’t have to go to the gym or do heavy exercise to get a benefit. Activities like walking, gardening, and dancing can all help improve your health.
  • Quit smoking – If you smoke, talk to your doctor about how to quit. People are much more likely to succeed if they have help when quitting.
  • Consider medical interventions –You might try a medication to lower your chances of developing diabetes, especially if lifestyle changes aren’t helping enough. One drug that is often recommend in these cases for persons with prediabetes is metformin. You can discuss this option with your doctor.

Uncontrolled diabetes is a serious disease with complications that include kidney failure, limb and vision loss. The diagnosis of Prediabetes is an opportunity to change the trajectory of your health and wellness journey. Educate yourself and ensure you are working with a doctor you trust to answer all of your questions, all of the time.

Prediabetes – Signs and Symptoms

2023-02-05T19:43:43+00:00February 4th, 2023|Adults, Diabetes, Family Practice, Health Care, Public Health|

What are the Signs of Diabetes? Why should I be screened for Prediabetes if I don’t have any symptoms?

Since 1 in 3 American adults have prediabetes (most of whom do not know they have it) and the risk increases with age… everyone should be tested based on their risk. Middle age is when prediabetes and diabetes diagnoses really begin to spike, but some younger people are at higher risk.

What increases my risk for type 2 diabetes?

There are a few things that can increase your risk of diabetes, these include:

  • Being overweight or having obesity, especially if you carry your extra weight in your belly area
  • Being 45 years old or older
  • Not doing enough physical activity
  • Smoking
  • History of diabetes during pregnancy, called “gestational diabetes”
  • History of polycystic ovary syndrome
  • History of high blood pressure
  • Family history of diabetes
  • African American or Latino

Are you at risk for Prediabetes? Knowledge is power. Since you are responsible for your health
and wellness… let us help you get all the information you need to make informed decisions for
your well-being. Sign up to receive relevant FREE weekly Health Tips: “Mondays with your MD”

Are there signs & symptoms?

The classic symptoms of DIABETES can include

Excessive thirst
Excessive hunger
Increased frequency in urination
Weight loss

But you can have both DIABETES and PREDIABETES for years without any symptoms

A really important piece for improving your health and wellness is the ease with which you can obtain information from a trustworthy source. Are you able to call your doctor directly and get all your questions answered? If you are looking for a physician who makes it simple to get your health care needs met, schedule your initial free consultation today.

Diagnosing pre-diabetes earlier increases the length of your life. Join us next week to find out how to screen for and diagnose prediabetes.

 

 

Prediabetes – What is it exactly?

2023-02-11T03:11:19+00:00January 30th, 2023|Adults, Diabetes, Family Medicine, Family Practice, Health Care, Membership|

What is prediabetes? Who is at risk?
A look at the myths about diabetes.

Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it. In fact, most people are not aware that they should be routinely screened.

So what is the harm in having prediabetes?

Prediabetes significantly increases the risk of developing type 2 diabetes, heart disease, and stroke. As with anything… knowledge is power.

The good news is that if you have prediabetes, which is easily detected on bloodwork, you can make lifestyle changes to prevent or delay type 2 diabetes and other serious health problems.

Is prediabetes more common than you thought?
Learn more about ways that you can maximize your wellness by setting up a FREE initial consultation with Dr Diaz to create a customized health plan based on your personal wellness goals.

Today we are going to dispel some common myths about Diabetes.

Myth: You’re not at risk for Diabetes if you’re a healthy weight

Being obese or overweight is associated with a number of health problems, and it increases your risk for type 2 diabetes. This does not mean that you are immune to the disease if you maintain a healthy weight, however. Even people at a healthy weight can have diabetes

Myth: No One in My Family Has Diabetes, so I Can’t Get It

Having a close family member with type 2 diabetes does put you at increased risk for developing the condition. But the risk of diabetes goes up with age. The risk is higher in people with heart disease, high blood pressure, and who have excess weight or obesity, regardless of family history. Although you might not be able to change your family history or age, you can practice a healthy lifestyle to cut your risk.

Myth: There’s Nothing That You Can Do to Prevent Diabetes

Even though genetics factor into your risk for type 2 diabetes, lifestyle choices play an important role in preventing diabetes. Maintaining a healthy weight, daily exercise and healthy diet modifications can help reduce your risk for diabetes. Smoking can make it difficult for your body to use insulin, so not smoking can help decrease your risk for diabetes, as well. Alcohol consumption can also play a role.

Myth: It’s Your Fault if you have Diabetes

Diabetes is a serious chronic disease, and people with diabetes are not to blame. There is no known way to prevent type 1 diabetes, and while lifestyle factors do contribute to your risk for type 2 diabetes, even type 2 diabetes is not entirely preventable.

Myth: Diabetes is Inconvenient but not Serious

Diabetes results in more deaths than breast cancer and AIDS put together. There are several risks and complications associated with diabetes, including heart disease, stroke, blindness, kidney failure, and lower limb amputation that impact the quality of life significantly.

Next week we will take a look at how you can figure out your risk for prediabetes and determine what type of screening is appropriate.
Knowledge is Power. Sign up to receive “Mondays with your MD” for FREE and take control of your health today.

Making Health Your Priority in 2023: Tips for Success

2023-01-22T20:41:04+00:00January 16th, 2023|Adults, Community, Family Practice, Health Care, Membership, Mental Health|

The goal of becoming healthier is among the most popular resolutions. Many resolve to eat healthier and exercise regularly. These resolutions are great, but they do not address the way stress can sabotage our best efforts to live a healthy life. Emotional well-being underpins our success at achieving our health goals for 2023.

Goal setting is good, but the mindset work that builds the foundation for the path to success is what is most important. Living a healthy life is a journey, not a destination, and there are no “quick cures” when it comes to health and well-being. Failure can cause impatience and it is necessary to remember that you will succeed… if you don’t expect overnight success.

At Roots Health DPC we provide a system and support to ensure that you achieve your health and wellness goals. We know that healthy living is the foundation for a successful happy productive life.


Use these tips to help ensure you follow through with prioritizing your health in 2023:

Stay in Touch

Connect with friends in person. It’s good for your health to maintain friendships. In general, a lack of social bonds can damage your health as much smoking, obesity, and high blood pressure.

Surround yourself with people who are making their personal health and wellness their priority. In a technology-fixated era, it’s never been easier to stay in touch, so fire up your favorite social media and then follow up with in-person visits.

Plan for bumps in the road: A support system can help. We thrive with social interaction and support. Surround yourself with like-minded people looking to prioritize their health and wellness this year. It is important to have someone there on a regular basis to get you through those rough times.

Manage Your Stress

Stress, in small doses, can actually be helpful for short periods. But chronic stress can increase your risk of—or worsen—anxiety, depression, diabetes, heart disease, and more. The best way to manage stress is to control the factors you have agency over:

  • Get enough sleep
  • Exercise
  • Ensure you are eating well
  • Spend intentional time relaxing away from stressors

Relaxation, sleep, socializing, and taking vacations are things we all deserve and owe to ourselves for our health and well being in 2023. Finding healthy ways to cope with the stress in your life is imperative to your well-being.

Cut Back on Alcohol

Drinking alcohol in excess can increase risk for depression, increase memory loss, and increase hot flash symptoms in perimenopausal women. Heavy chronic drinking increases your risk for liver and heart disease, stroke, mental deterioration, and even cancers of the mouth, throat, liver, and breast.

If cutting back on alcohol to a couple of drinks per week seems to be difficult, consider reaching out for help.

Get More Sleep

You probably already know that a good night’s rest can do wonders for your ability to function on all cylinders. But sleep is more beneficial to your health than you might realize. A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes.

Aim to get quality sleep and more of it by exercising good sleep habits. These habits can include actions such as:

  • Going to bed and waking up at consistent times daily
  • Having a comfortable bedroom atmosphere (i.e., one that is dark, quiet, and relaxing)
  • Getting exercise during the day

It’s common for people to make New Year’s resolutions, but it’s also common for people to break them. Fortunately, there are resolutions you can make with ways that can help you stick to them. At Roots Health DPC, we take the time to understand your unique health goals and work with you to address obstacles to your success. We invite you to join us and let us help you achieve your health and wellness goals in 2023.

Holiday Stress – Mondays With your MD

2022-12-12T22:24:06+00:00December 12th, 2022|Adults, Mental Health, Public Health, Sleep|

Prioritize your mental health this holiday season

‘Tis the season of giving!

Make sure you fill your own cup first…there is nothing to give from an empty cup.

We all feel stressed from time to time during the holiday season – there are changes to routine, pressure to attend social events, shopping, cleaning, entertaining, travel, and more… that can all take a toll on our mental health.
Since the pandemic began, the loss of loved ones, financial stressors, and feelings of anxiety around the uncertainties have impacted many. It’s important to adjust at your own pace and take care of your mental wellbeing along the way.

Don’t let stress and negative thinking ruin your holidays and hurt your health.

With some practical tips, you can minimize the stress that accompanies the holidays. Heck…you may even end up enjoying the holidays more than you thought you would!

5 Tips to “enjoy more and stress less” this holiday season:

1. LOWER YOUR EXPECTATIONS
… for yourself and others! The holidays do not have to be perfect… or even just like last year. Families change and grow and so do traditions and rituals. Remember feelings are not facts and they do not last forever. Try to focus on what really matters most to you this holiday season. Acknowledge your feelings and give yourself the space and time to process them and then, when you’re ready, choose to move on.

2. KEEP YOUR ROUTINE AND HEALTHY HABITS
Don’t let the holidays become a free-for-all. Overindulgence only adds to stress.

  • Get sleep
  • Eat healthy meals
  • Avoid excessive alcohol
  • Include regular physical activity
  • Use deep-breathing exercises, meditation or yoga.

3. PRACTICE MORE SELF-CARE

Make time for yourself and take a break. Reserve spending time just for you, without distractions. Engage in hobbies that bring you joy: take a walk, enjoy music, listen to an audiobook, get a massage, let your artistic side play. This simple tip may refresh you enough to handle everything you need to do.

“You should sit in meditation for 20 minutes a day, unless you’re too busy: then you should sit for an hour” –old Zen proverb

4. SAYING “NO”
Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends, family, and colleagues will understand if you can’t participate in every activity or if you are unable to host them beyond your limits. Remember that “No” is a complete sentence. If you have an obligation that is taking more time than planned, try to remove something else from your agenda to make up for the lost time.

5. ASK FOR HELP
Reaching out for help during the holidays is one of the best things you can do. Speak with a person you trust…a friend, family member or your therapist, about your current feelings. You will discover that feeling down or stressed during the holiday season is very common. Give yourself the time you need to use tools to overcome those negative thoughts. Seek professional help if you need it. Despite your best efforts, if you find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores… talk to your doctor or mental health professional. You are never alone.

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