Issue 159 - Dr. Laura Purdy

Here at Top Doctor, we appreciate the sacrifices our Veterans have made to keep our country free and want to be certain that we show our gratitude by creating this special Veteran’s Day Issue. Thank you to all the Veterans who made the ultimate sacrifice to keep us all safe. We cannot express our gratitude enough.

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• Early Detection of Chronic Disease in Asymptomatic Patients

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TopDocDX presents a real-life picture to the patient, with all its positive and negative influences. Therefore, physicians will have an enhanced understanding of the patient’s overall health. This clinically powerful and non-invasive testing system for hidden diseases in asymptomatic patients provides the patient with an inside-out look on their health.

15-MINUTE NONINVASIVE ON-SITE DIAGNOSTIC TESTS

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CONTRIBUTORS

Adreana Mendez, Catherine Pannel, Drew B., Gaye Newton, Gentry Shannon, Luke Argue, Mălina O. R., Peter C., Zenith Lundell

EDITOR IN CHIEF Brianna Connors JUNIOR EDITOR Riley George CHIEF MARKETING OFFICER Hannah Townes

MARKETING DIRECTOR Derek Archer SOCIAL MEDIA SPECIALIST Lauren Rider

DESIGNER Sarah Cook

Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards self-realization, selfimprovement, and willingness to help those around you better themselves.

A WORD

RESTING HEART RATE

AND WHAT IT SAYS ABOUT YOUR HEALTH

WRITTEN BY PETER C.

Your heart is an amazing muscle. It works non-stop, day and night, pumping blood all around your body. And it doesn’t just pump blood – it also controls blood flow, ensuring that every organ and tissue gets the oxygen and nutrients it needs.

When you exercise, your heart rate increases as your body demands more oxygenated blood. But when you’re at rest, your heart rate slows down as your body doesn’t need as much oxygenated blood. This resting heart rate is a good indicator of your overall fitness level and health.

HOW MUCH RESTING HEART RATE SHOULD BE?

A healthy adult heart should beat 60 to 100 times per minute. A heart rate below 60 is called bradycardia, while one above 100 is called tachycardia. Both of these conditions can be serious, so if you think your heart rate is outside of the normal range, you should see a doctor.

Your heart rate can also change throughout the day, depending on what you’re doing. For example, it will usually be faster in the morning when you first wake up because your body releases hormones that increase heart rate. Stress and anxiety can also cause your heart rate to rise.

HOW RESTING HEART RATE IS MEASURED

Knowing your resting heart rate is an excellent way to take the pulse of your health. If you notice that your heart rate is consistently higher than expected, you may need to make some lifestyle changes. However, if you’re unsure what your resting heart rate is, there are a few easy ways to find out:

Use a heart rate monitor (i.e., a wearable device that tracks heart rate);

Take your pulse manually: Place your index and middle fingers on the inside of your wrist, just below your thumb. Once you find your pulse, count the number of beats in 60 seconds to find your heart rate.

WHAT RESTING HEART RATE IS TOO LOW

A low resting heart rate can be a sign of good fitness, but it can also be a sign of heart problems. Conditions causing a low resting heart rate include:

Heart conditions such as heart failure, cardiomyopathy or arrhythmia; Thyroid problems; Anemia;

Some types of cardiogenic shock; Certain heart rhythm disorders.

In some cases, a low resting heart rate may not be cause for concern. For example, athletes or physically fit individuals may have a lower than average resting heart rate because their heart muscle is more efficient at pumping blood.

WHAT RESTING HEART RATE IS TOO HIGH

A high resting heart rate can indicate an underlying health condition. Conditions that can cause a high resting heart rate include:

Heavy alcohol use or alcohol withdrawal; High levels of caffeine; Illegal drugs such as stimulants (e.g., amphetamines, cocaine);

Prescription drugs such as some beta blockers and thyroid hormones; Emotional stress or anxiety; Pregnancy; Overactive thyroid (i.e., hyperthyroidism); Anemia; Septic shock; Cardiac arrest.

A high resting heart rate is not always a cause for concern. For example, anxious or excited people may have a higher than average resting heart rate.

Take your pulse manually: Place your index and middle fingers on the inside of your wrist, just below your thumb. Once you find your pulse, count the number of beats in 60 seconds to find your heart rate.

ARE RESTING HEART RATE AND BLOOD PRESSURE RELATED?

Resting heart rate and blood pressure are related, but sometimes the relationship isn’t as straightforward as you might think. Your resting heart rate measures how many times your heart beats per minute when you are at rest, whereas blood pressure is the force of your blood pushing against the walls of your arteries. The higher your blood pressure, the harder your heart has to work to pump blood throughout your body.

A high resting heart rate may indicate that your heart is not functioning as efficiently as it should be. It can be a sign of poor cardiovascular health and may increase your risk for heart disease. On the other hand, high blood pressure means your heart is working harder than it needs to, leading to the same risk of heart disease.

Many factors can affect your resting heart rate and blood pressure, including your age, weight, level of physical activity and stress levels.

DOES RESTING HEART RATE INCREASE WITH SICKNESS?

Whether heart rate increases when one is sick or not is a little complicated to answer. It mainly depends on the severity of your illness. Generally speaking, your resting heart rate will increase if you have a mild illness. However, your heart rate may decrease when suffering from a more severe illness because your body is trying to conserve energy. So while a higher heart rate may indicate a minor illness, it’s not necessarily indicative of a more severe condition.

EXERCISE AND RESTING HEART RATE

Exercise isn’t just good for your heart, it can actually help normalize your heart rate. If you have a healthy heart, chances are that your resting heart rate will be between 60 and 100 beats per minute. But if you’re out of shape, your heart has to work harder and will likely have a higher resting heart rate.

Any exercise that gets your heart pumping and makes you sweat will keep your heart rate normal! Cardio activities like running, biking and swimming are all great choices, but even something as simple as a brisk walk can make a difference.

High-intensity interval training (HIIT) is also a great way to get your heart rate up and keep it there. It involves short bursts of all-out effort followed by brief recovery periods. Not only is HIIT great for heart health, but it can also help you torch calories and improve your overall fitness level!

A PARTING REMINDER

Your heart rate can tell you a lot about how healthy your heart is. A fall in your heart rate outside the normal range could indicate an underlying health condition. If you’re concerned about your resting heart rate, talk to your doctor, who can help you determine if there’s a cause for concern and develop a plan to improve your heart health.

REMOVING THE SILOS BETWEEN DENTISTRY AND MEDICINE

An Interview with Dr. Suzanne Bergman

BY GAYE NEWTON

The field of medicine has evolved into an abundance of seemingly endless branches on the same medical tree. But somehow, dentistry evolved as a separate field on a different tree. We know that the mouth is part of the same body as the lungs, heart, arms and legs, but dentistry has been considered a separate field for so long that we rarely question that separation.

We are conditioned to think of dental care as if there were a barrier between health issues in the mouth and those of the rest of the body. But both are served by the same bloodstream and the same nervous system. Both are subjected to the same stresses, allergies and infections. Just as with all body systems, oral health affects the rest of the body and vice versa.

In the past decade, however, the medical and dental fields have begun to acknowledge the connections between their fields, and practitioners are taking a more holistic, integrative approach to health care.

Dr. Suzanne Bergman, DDS, plays a significant role in this new way of thinking and practicing. She is at the forefront of bringing both worlds and the world of mental health together.

“I have a framed quote which says that ‘natural law did not divide humans into three parts, medical, dental and psychological’. If society chose this division for the purpose of healthcare delivery, then each professional group bears a special responsibility to be sufficiently informed about the others so that integrated total healthcare is an achievable goal,” she said.

How Did That Separation Happen?

It began with the education system. In the 1840s, people began thinking of dentistry as a different entity when the world’s first dental school opened in Baltimore, Maryland. Then, the insurance industry began treating the field as a different discipline. Later, the medical industry was strongly opposed to including dentistry in comprehensive health care. Medical doctors had begun viewing dentistry as a separate field.

Differences in the goals of medical and dental insurance helped maintain the separation. Medical insurance covered significant, less routine expenses, while dental insurance focused more on routine, preventive care.

There was no incentive for dentists and physicians to compare notes and perhaps find some commonalities that would lead to better treatment plans. Medical was medical, and dental was dental.

The Mouth-Body Connection

According to one study, people with significant gum disease are 40% more likely to have another chronic medical disorder. Diabetes and periodontitis are known to be connected — inflammation in the mouth interferes with the body’s ability to use insulin.

Periodontitis also increases the risk of heart disease. Studies suggest that 91% of people with heart disease also have dental disease. Researchers are also studying the connections between dental disease, rheumatoid arthritis, lung disease and obesity.

“Numerous patients with temporomandibular joint disorders have some form of arthritis. The first place in their body that arthritis might show up is in the jaw joint. If dentists do not

recognize the need for a rheumatology referral, the patient is not receiving total healthcare,” Dr. Bergman explained.

She pointed out that patients deserve an integrated approach to healthcare, and that dentists are orthopedists of the masticatory system, not simply “tooth doctors.”

“A patient with a complex TM joint disorder requires support from dental, medical and ancillary care providers, such as physical therapists and behavioral health therapists. They must be treated for the source of pain rather than the site of pain,” she said.

An Integrative, Holistic Approach

“Our approach is the biopsychosocial model,” Dr. Bergman explained. “It is what’s accepted now as an interdisciplinary model that looks at the interconnection between biological, psychological and socio-environmental factors.”

Following in the footsteps of a long line of doctors in her family, Dr. Bergman detoured into dentistry. She focused on temporomandibular joint disorders, motivated by her own experience with it after a motor vehicle accident that resulted in degenerative joint disease.

“My practice started to become more interdisciplinary. I see a lot of patients with multiple chronic pain conditions, and I’m getting more involved with orofacial pain. It’s become a passion for me,” she explained.

Because of her own injury, Dr. Bergman understands how frustrating it is for patients to see multiple providers separately.

“I thought if I could bring these patients and providers together for a few hours in one clinic, instead of having them visit multiple clinics on seperate days, I could remove some barriers for them,” she shared.

“I’m getting more involved with orofacial pain. It’s become a passion for me.”

- Dr. Suzanne Bergman, DDS

Clinics and Classes

Teaching

Dr. Bergman has chosen education as her contribution to this integrated approach to healthcare.

“My goal is to teach dental and medical students — while they’re still in training — how to look at the whole person, instead of just focusing on one specific area,” she explained.

Dr. Bergman is also a tenured instructor for Progressive Orthodontic Seminars and the McGann Postgraduate School of Dentistry, sister companies that provide continuing education for practicing dentists. Her work includes such webinars as Orthodontic Considerations for the TMD Patient, which can be found on YouTube.

Progressive Ortho and McGann Postgrad offer a cloud dental platform, SmileStream, which provides diagnostic tools and software for treatment plans, courses, patient records,a resource library and space to share information with other dentists.

A New Clinic

“I’m opening a new clinic with some colleagues, called Integrative Therapeutics_mdb, which stands for Medical, Dental and Behavioral. We will have a nurse practitioner, physical therapist, myofunctional therapist and behavioral therapist. The patients will also have access to nutritional counseling and mindfulness/movement therapy. We look at the patient from all angles,” Dr. Bergman shared.

This clinic will eventually be a teaching facility where residents come to do rotations while still in training.

“We can teach them a more integrated approach to medicine and dentistry so that we’re not taking the mouth outside of the body,” she explained.

A New Era of Patient Care

The integration of medical and dental care will benefit millions of patients. Dr. Suzanne Bergman can be considered one of the pioneers.

“When I spend time with my patients, I always try to let them know that my goal is to give them hope. We may not have a cure, but we can try to reduce their pain experience. We will do everything we can for them and won’t just say ‘this isn’t my field’ and send them on their way,” she concluded.

Treating the whole person produces wholesome solutions!

“My goal is to teach dental and medical students — while they’re still in training — how to look at the whole person, instead of just focusing on one specific area.”

- Dr. Suzanne Bergman, DDS

Superfoods

WRITTEN BY M Ă LINA O. R.

The human body is a complicated machine that requires many nutrients to properly function daily, which can be challenging to achieve on a busy, hectic schedule. Unfortunately, there is no shortcut to proper nutrient intake—no single food or superfood can offer us all the nutri ents our bodies need. But combining certain foods in our diets might help us turn this mountain back into a molehill!

What are Superfoods?

The name says it all—‘superfoods’ are those ingredients known to bring myriads of health benefits. The secret, experts say, lies in their beneficial compounds called phytochemicals or phytonutrients—the more of these compounds are found in a superfood, the more health benefits your body will reap! It’s enough to hear ‘super’ for us to immediately dash towards the produce stand and grab some of these ingredients. But not everyone knows which food is a superfood.

Seafood

The senior population, who needs a leaner source of protein from fish or other foods, will reap the most benefits from building a diet around seafood. The smaller amount of protein in seafood can keep their muscles in a natural and healthy state. Fish such as tuna, trout and salmon have a small quantity of protein, making them the ideal choice for seniors wishing to maintain or regain muscle mass.

Besides protein, seafood is an excellent source of vitamin B12, found only in animal products. As we get older, the human body becomes weaker, making it harder to absorb different nutrients, such as vitamin B12. But by increasing the servings of seafood, your body will find it easier to absorb this precious nutrient.

Beans

Many people wonder why beans are a superfood, but the question should be why wouldn’t beans be considered a superfood? This superfood is not only rich in iron, magnesium and potassium, but it is also full of fiber and protein. On top of that, beans are low in calories, making this superfood great for your diet. Next time you’re at the grocery store, try either dry or low-sodium beans!

Nuts and Seeds

All foods are different, even if they are a part of the same family, but that does not mean they are not equally good for you. This is the case with nuts and seeds. We all know that nuts and seeds are rich in protein and fiber, making them the perfect superfood to include in your breakfast. But that is not all. Nuts and seeds are also important sources of natural and healthy fats such as omega-3s, known to protect the human brain as it ages.

Berries

Berries are another essential superfood that should be part of your diet! Their high concentration of fiber, vitamin C and antioxidants makes berries irresistible, not to mention their scrumptious taste!

Also, berries are an abundant source of fiber, a nutrient known to help manage weight and protect the body from diseases such as diabetes, cancer and different heart diseases.

Furthermore, berries appear to be great for older people, specifically their memory. That is why berries are a part of the MIND diet, which focuses on superfoods that fight neurodegenerative delays.

Yogurt and Cottage Cheese

Both superfoods are the perfect way to start your day. Yogurt is an excellent source of calcium, proteins and ‘good bacteria’ called probiotics, which protect your body from harmful bacteria.

Cottage cheese is not only as rich in calcium and protein as yogurt but also contains high levels of vitamin D. The protein in cottage cheese, as well as any superfoods containing this nutrient, stimulates muscle protein synthesis. In addition, calcium and vitamin D are essential for maintaining the density of the bones. Therefore, after the age of 35, it is essential to introduce these nutrients into our diets for better bone health.

Leafy Vegetables

If you don’t like the taste of cottage cheese, other superfoods can supplement calcium intake, such as dark-green leafy greens! Low-fat and high in fiber, dark-green leafy vegetables such as broccoli, kale and spinach improve your bone health and muscle function.

Also, this superfood maintains your heart health. Studies show that people eating dark-green leafy vegetables can lower their risk of heart disease even by 26%!

Other Superfoods

When it comes to superfoods, the possibilities are endless, so there’s no need to worry about not finding something you enjoy. You may not enjoy the superfoods listed above, but there are other options for you, such as:

Whole grains (rich in fiber, vitamin B, minerals and phytonutrients);

Olive oil (rich in vitamin E and fatty acids);

Tomatoes (rich in vitamin C and lycopene);

Cruciferous vegetables (rich in fiber, different vitamins and phytochemicals).

A Parting Reminder

Keeping yourself healthy has to be our number one priority, especially as the youthful years make way for the senior age. Try introducing as many superfoods into your weekly diet for more diverse and colorful daily meals. Shop for fresh products which, in return, will keep you happy and healthy!

Berries

Richard MacDonald has spent more than 50 years creating pieces that capture the beauty of the human spirit in motion. With inspiration brought to life using live models from celebrated brands such as the Royal Ballet, Olympic Games, US Open and Cirque du Soleil, Richard MacDonald is part of an enduring legacy that brings bronze sculpture into the 21st century.

MUCH

DEDICATED FAMILY MEDICINE IN LOS ANGELES, CA

Medicinal Use of W

Herbs

WRITTEN BY LUKE ARGUE

hen hearing about herbs, most people think about foods, teas and maybe some experimentation with gardening. However, many herbs have uses that go far beyond making food or water taste a bit better. In fact, many herbs enjoy medicinal uses that help supplement and potentially even treat many common ailments. While, in many cases, these herbal remedies won’t necessarily completely cure your illness, they can often supplement or help make your illness more bearable!

Can Herbs Be Used as Medicine?

An impressive number of herbs have medicinal qualities. Everything from chronic conditions, cardiovascular disease and depression to the immune system can be improved through herbal medicine. Herbs aren’t just the most recent health fad, either— they’ve been used medicinally for thousands of years! Traditional Chinese medicine has used herbal medicine techniques for 3000 years. Such techniques treat the patient holistically, often incorporating medicinal herbs like Gingko, garlic and ginseng as

core treatments for numerous illnesses.

Herbal medicine is used in more than just traditional Chinese medicine. Despite the relative advances in synthetic drugs in many parts of the developed world, we still frequently use traditional medicine to treat our illnesses. For example, 90% of Africa and 70% of India rely on traditional medicine, which often involves herbal or natural medicine instead of synthetic drugs.

In the U.S. in 2007, 38% of people used some form of herbal medicine.

For many, herbs can be a helpful alternative to traditional medicine. Herbal medicine can often be more affordable than synthetic drugs. People also pursue herbal medicine for personal reasons, either out of concern for the effects of synthetic drugs or because it suits their beliefs.

Lastly, herbal medicine can also be an alternative for those facing severe conditions which are not responsive to traditional care. According to research on patients with chronic conditions, herbal medicine use increases when they deal with a condition not affected by synthetic drugs.

How Herbs are Used in Medicine

In modern western medicine, herbs are technically used as supplements to help treat diseases or maintain general health. However, as the name ‘supplement’ implies, herbs are not considered medical treatments by the FDA.

Instead, herbal supplements are classified as foods, meaning that herbs are not falling under the same scrutiny as actual drugs when it comes to clinical effectiveness testing. It also means that herbal supplements cannot claim to treat specific

medical conditions. Instead, they will often advertise certain benefits, like enhancing mood.

Due to this lack of clear regulation and labeling, the usage of herbal supplements can sometimes be controversial and require some caution. Just because these herbs are not synthetic drugs does not mean they cannot have strong effects on the body or adversely interact with other medications. It is imperative to work with a professional or ask your doctor for advice when dealing with herbal supplements in medicine to ensure that you’re not at risk for an allergic reaction or adverse effects.

Herbs with Medicinal Properties

With the medicinal properties of herbs in mind, here are some of the medical conditions wellknown herbs can help with:

Ideal Herbs for Inflammation

Several herbs are good for treating and reducing inflammation. One of the most common ones is the chamomile flower. In the U.S., chamomile is most well known for its relaxing properties, whereas in Europe, it has been used to help

treat inflammation and reduce the swelling of wounds. Chamomile can even treat inflammation and irritation resulting from radiation cancer treatments. It is often used as a compress or topical cream on the affected area or drunk as tea.

You might already have two more herbs that help with inflammation in your kitchen! In addition to being commonly used in cooking, garlic and ginger are also herbal remedies for inflammation. However, while considered safe by the FDA, garlic can adversely interact with blood thinners, so you must use it cautiously.

Lastly, the herb goldenseal can also

be used to help treat inflammation in the form of skin irritation. But it is important to note that in very high doses, goldenseal can cause irritation, so be careful to work with a professional to only take the proper dose for your condition.

Helpful Herbs for Mental Health

You can also use herbs to help treat and mitigate some mental health conditions. St. John’s wort, for example, has been shown to help reduce the effects of mild depression over 12 weeks. However, research is unclear whether St. John’s root is effective in severe depression

and can interact negatively with some medicines, so only use it after consulting a professional!

Herbs like valerian root and chamomile can also be used to help improve the symptoms of anxiety. These two herbs are known for their ability to help create a relaxing and calming effect on the body. For those struggling with anxiety, where feelings of nervousness or concern can be overwhelming, drinking these herbs in a tea or otherwise taking them may help them relax and feel at ease. While these herbs won’t permanently treat one’s anxiety, they can help make anxiety attacks more bearable by reducing the symptoms.

Helpful Herbs for Allergies

Lastly, herbs can alleviate allergies. While many synthetic medicines are used to treat allergies, research has found that herbal or natural remedies to allergies can be similarly effective in reducing the symptoms of allergies.

For example, the herb butterbur has shown to be as effective as antihistamines such as Zyrtec and Allegra in treating nasal symptoms of allergies. Additionally, quercetin and stinging nettle are examples of other natural remedies which can work as a preventative treatment for allergies.

A Parting Reminder

Herbs can be a great way to naturally treat various conditions or as an alternative to synthetic drugs. History shows that herbs can be a very strong and effective method to treat various conditions. Just because the medicine is herbal does not mean that it is ineffective. However, because of their strength, you should treat them the same way you would any medication and seek professional advice before treating yourself.

PROS AND CONS

OF PRE-WORKOUT SUPPLEMENTS

BY PETER C

There are many things to consider before you start down the path of pre-work out supplementation. Do you really need it? What are the side effects? Will it give you superhuman strength?

Pre-workout supplements are designed to give you an extra edge during your workout. They typically contain a mix of stimulants, amino acids and other ingredients that can boost energy levels, improve focus and increase strength and endurance.

How to Find the Best Pre-workout Supplements

When it comes to preworkout supplements, there are a lot of different options on the market. But how do you know which one is right for you?

First, consider what your goals are. Are you trying to build muscle? Lose weight? Improve your endurance? Different supplements can help you achieve each of these goals.

Second, take a look at the ingredients list. Some of them, like caffeine, can give you an energy boost, while others, like creatine, can improve your strength and power. Make sure to read the labels carefully, so you know what you’re taking.

Third, think about your budget. Pre-workout supplements can vary in price, so it’s important to find one that fits in your wallet.

While pre-workout supplements can be beneficial, there are also some potential

downsides

to consider. Stimulants can cause jitters, anxiety and irritability, and some people may be sensitive to the ingredients in these supplements. In addition, supplements are not necessary for everyone, and they can be expensive.

Effects of Common Preworkout Supplement Ingredients

important to research the ingredients and talk to a doctor to see if it is right for you. Some of these common ingredients in preworkout supplements are caffeine, creatine and B vitamins. While these ingredients can be beneficial for some people, they can also be harmful if not used correctly.

Caffeine

Caffeine is a central nervous system stimulant that can improve focus and increase energy levels. However, too much of it can lead to jitters, anxiety and insomnia. If you are sensitive to caffeine, it is best to avoid preworkout supplements that contain large amounts of it.

Creatine

Creatine is an amino acid that helps to supply energy to muscles. It is often used by bodybuilders and athletes to improve performance. While creatine is generally safe, creatine can cause stomach cramps and diarrhea if taken in large doses.

B Vitamins

B vitamins are essential nutrients that help the body convert food into energy. They are often added to pre-workout supplements to improve energy levels. However, taking too many of these vitamins can lead to side effects such as nausea and dizziness.

Nitric Oxide

Nitric oxide is a compound naturally produced in the body. It helps widen blood vessels and improve blood flow. Nitric oxide is often added to pre-workout supplements because it can improve exercise performance. However, too much nitric oxide can lead to headaches and dizziness.

Beta-alanine

Beta-alanine is a non-essential amino acid. It is often added to pre-workout supplements because it can improve exercise performance by reducing fatigue. However, too much betaalanine can cause tingling and flushing of the skin.

Taurine

Taurine is a compound with a similar structure to amino acids. It is naturally found

in meat, fish and dairy products and added to energy drinks. Taurine can improve exercise performance, but too much of it can cause side effects such as nausea and dizziness.

L-arginine

L-arginine is an amino acid that helps our body build protein. It is often added to preworkout supplements because it can improve exercise performance. However, too much L-arginine can cause side effects such as bloating and diarrhea.

L-citrulline

L-citrulline is an amino acid that is found naturally in watermelons. It is often added to pre-workout supplements because it can improve exercise performance. However, too much L-citrulline can cause side effects such as nausea and stomach cramps.

Electrolytes

Electrolytes such as sodium and potassium are minerals that are found naturally in the body. They help to regulate blood pressure and keep the body hydrated. Electrolytes are often added to pre-workout supplements because they can improve exercise performance. But too many of these minerals can lead to side effects such as dehydration and cramping.

Pre-workout supplements can be beneficial for some people, but they can also be harmful if not used correctly. Be sure to research the ingredients and talk to your doctor before taking any supplements.

The Effects of Pre-workout Supplements

Supplements are designed to help you maximize your workout by increasing energy, focus and strength. While they can be beneficial, there are also some potential side effects to be aware of.

Pros

They can increase energy levels.

They may improve focus and mental clarity.

They can enhance physical performance.

Some formulas contain ingredients that have additional health benefits, like antioxidants or electrolytes.

Cons

They may cause jitters or anxiety in some people.

Some formulas contain stimulants, like caffeine, which can cause sleeplessness.

They may be expensive, especially if you take them regularly.

Some people may experience stomach discomfort after taking them.

Some people may experience negative side effects like nausea, vomiting or diarrhea.

There is always the potential for adverse reactions, especially if you have allergies to any of the ingredients.

A Parting Reminder

Preworkout can be a great way to get an energy boost before a workout. There are a variety of pre-workout supplements on the market, but they are not all the same. Some of them contain stimulants that can cause side effects like jitters or anxiety. Others may not have enough of the right ingredients to be effective. It is important to do your research and choose the right supplement for you before you begin taking pre-workout supplements.

MoreReaching People Through Telemedicine

An Interview With Dr. Laura Purdy, MD

BY GAYE NEWTON

“It’s all about the relationships for me,” Dr. Laura Purdy said. “That’s relationships with business owners, other doctors, peers, colleagues, innovators, nurse practitioners and RNs and, of course, patients.”

Dr. Laura Purdy, MD, is a board-certified family medicine physician based in Springfield, Massachusetts. She is licensed in 48 states, enabling her to practice telemedicine effectively across the country. For 14 years of her medical career, Dr. Purdy served as a physician in the U.S. Army, where she discovered the value of telemedicine. In civilian medicine, she is working to educate medical professionals and patients alike about the growth and benefits of telemedicine.

To that end, Dr. Purdy has founded several businesses and has been featured on major networks and other high-profile media as a thought leader in digital healthcare. Driven by a strong desire to help as many people as possible, she strives to establish high-quality, advanced telehealth systems and bring much-needed services to those who otherwise fall through the medical cracks.

“It’s all about the relationships for me,. That’s relationships with business owners, other doctors, peers, colleagues, innovators, nurse practitioners and RNs and, of course, patients.”

~ Dr. Laura Purdy, MD

PHOTO BY MELISSA RAELYNN PHOTOGRAPHY

PHOTO

Diverting the Spotlight

Dr. Purdy has a personal philosophy of selflessness.

“I’ve never sought to do anything for myself at the expense of another person. I would rather sacrifice myself if it meant somebody else gets to succeed,” she explained.

Facing the Music

Dr. Purdy’s original career path goal was to be a pianist.

“I was a childhood prodigy. I accompanied orchestras, choirs, musicals, soloists, ensembles, weddings, churches and more,” she shared.

She was most comfortable in her supporting role — she didn’t like having all eyes on her. But an unfortunate incident in her teen years during which a show was stolen from her soured her love of a music career. It contradicted her personal philosophy.

“I said, ‘I quit. I’m out. I will fail in this industry because I’m not like that. If this is what it’s like, I don’t want to be part of it,’” Dr. Purdy explained.

Embracing Medicine

“My dad said one day, ‘Why don’t you go be a nurse?’ It sounded great, so I agreed,” she shared.

Dr. Purdy began shadowing other nurses and discovered it wasn’t for her. She wanted to be in a position to make significant decisions for the good of caring for people. So she became a doctor.

Joining and Learning in the U.S. Army

“Just so you know, I’m not paying for your grad school,” Dr. Purdy’s dad told her.

“Well, I wasn’t going to pay for it, either, because that’s not a good business decision. I’ve always been a businesswoman,” she replied.

Dr. Purdy turned to military service as an opportunity to have medical school paid for while she contributed to the war that, in 2006, was just a few years old.

“In the military, I’d get to do something meaningful and not have to worry about institutions, health systems and health insurance influencing my practice of medicine. Instead, I was going to learn how to be a doctor,” she explained.

It was while she was serving as a doctor in the military that she discovered the value of telemedicine.

“In the military, people deploy. In my unit, twice a year, the medics deployed in groups all across the continent of Africa. And so I learned that telemedicine was both capable and necessary,” she said.

In line with her philosophy of helping as many as possible, telemedicine became a way to function effectively in a resource-strapped environment.

“We had to figure out how to take what we had at our disposal and use that to do the best, be the

“In the military, I’d get to do something meaningful and not have to worry about institutions, health systems and health insurance influencing my practice of medicine. Instead, I was going to learn how to be a doctor,”

~ Dr. Laura Purdy, MD

most efficient and deliver the most healthcare to the most people in the most efficient way. The military taught me that. Every day, I mentally give credit to what I learned in the Army,” Dr. Purdy explained.

Telemedicine’s Extended Reach

Telemedicine is a great way to support your goal of putting others’ well-being at the forefront. It casts a wider net to serve those who either don’t have primary care facilities nearby or cannot access them.

The COVID-19 Revolution

“We were put in a position where we needed a rapid adoption of digital health,” Dr. Purdy said.

Before, both patients and doctors were skeptical. Telemedicine was much needed, but it was hard to do. The silver lining in the dark COVID-19 cloud provided the entire industry with a period of rapid refinement and growth in people’s trust. They were willing to give it a try out of necessity.

“Governments were willing to change their laws,” Dr. Purdy explained. “It reestablished the way we define doctor-patient relationships and the legal practice of medicine. It revolutionized the industry. My vision of establishing advanced telehealth systems across the country was becoming a reality.”

New Expectations

Just like many banking services are now conveniently done online, patients are now expecting certain medical services to be provided the same way.

“Trips to the doctor’s office or emergency room will be reserved for actual life and death situations, while primary care will be managed outside the institution. Technology will develop systems and tools for more and more remote medical care,” Dr. Purdy shared.

This approach will give patients more and better access to quality care and allow doctors more flexibility and options in their patient interactions.

A Promising Future

“This is real medicine, the same thing you get at the clinic,” Dr. Purdy said. “But it’s not a substitute for the primary care physician. There are still tests and

procedures that must be done in person.”

But it is a wonderful tool for the physician to use. And Dr. Purdy has fully immersed herself in it as a physician and businesswoman.

“I love the digital healthcare business — working with startups, growing businesses, guiding them, teaching best practices and how to be successful,” she explained.

TopDoc Clinics

“I came upon TopDoc Clinics through a referral who knew that I enjoy the business of medicine and helping startups,” Dr. Purdy said.

TopDoc Clinics needed somebody to be in charge of their professional corporation and to oversee the medical activities. She accepted.

“We have two locations — Miami and Redondo Beach, California. The teamwork is incredible. We’re doing real good for people in the communities. We’re connecting with local doctors and patients and providing needed services. It’s a joy and an honor to work with Top Doc,” she shared.

It’s the relationships that keep Dr. Purdy going.

“It’s putting good into the world that motivates me. It’s the most fun, exciting thing I could imagine,” she concluded.

TopDoc Clinics and telemedicine fit Dr. Purdy’s philosophy quite well!

“It’s putting good into the world that motivates me. It’s the most fun, exciting thing I could imagine.”

~ Dr. Laura Purdy, MD

PHOTO BY MELISSA RAELYNN PHOTOGRAPHY

Different Types of Saunas

AND THEIR BENEFITS

WRITTEN BY M Ă LINA O. R.

People find relaxation in many different things, such as hiking, practicing yoga or just going on a long, well-deserved vacation. But some people do not have the time or resources to participate in these hobbies. That is why they’re looking for activities less time-consuming and still as relaxing, such as indulging in sauna time.

Saunas are one of the best ways to relax and let your problems melt away, even for a short time. And the best thing about them is that you can build one inside your own house so that you can relax at any time of the day!

TYPES OF SAUNAS

Not many people know it, but there are many types of saunas you can install in your house, with prices ranging from $2,000 to $10,000. Of course, the price depends on several factors, such as the type of sauna you want, the size and the installation fees. You can also opt for a portable, collapsible sauna, which is way cheaper, somewhere around $100. But if you’re thinking about a giant sauna, let’s have a look at some of your choices!

Wood-burning Sauna

When thinking about this type of sauna, the word that comes into mind is ‘traditional.’ That is because woodburning saunas date back centuries ago and have spread across various cultures.

The defining details about wood-burning saunas are their very low humidity and fire heating. They are built outside due to the smoke the wood-burning releases. Maintaining the perfect temperature will require you to prepare and stoke the fire from time to time. You will also need to have water prepared if you wish to raise the humidity in the sauna.

Pros of Wood-burning Saunas

They do not require electricity to function;

They can accommodate large groups of people;

They are a lower-cost option compared to the other choices.

Cons of Wood-burning Saunas

They cannot be built inside because the released smoke is hazardous;

It can take longer to heat up as they use wood;

They require more time than other saunas to maintain and upkeep.

Infrared Saunas

Because they are traditional, wood-burning saunas may not be the best choice for someone aiming for a modern alternative. Here is where the infrared sauna comes into play. If you look at it this way, wood-burning and infrared saunas are opposites. However, what they do have in common is that the temperature in the saunas is relatively low. Infrared saunas use infrared light waves, directly heating the bodies of the people inside.

So, if you are not searching for the usual sauna and just seek a way to relax, this sauna will do the trick. Also, there are types of infrared saunas from which you can choose. Some models use far-infrared lights, while others use near-infrared ones.

Pros of Infrared Saunas

Since they are smaller in size, infrared saunas are cheaper; They heat up quite quickly, so you won’t have to wait hours to use them;

They can be more comfortable for some people.

Cons of Infrared Saunas

The reparation and upkeep costs may be more expensive; Some sauna enthusiasts do not approve of them; The more extensive and high-end infrared saunas are, the more expensive they get.

Electric Saunas

Some people may not be comfortable with the smell of burning wood or coal. That is why they opt for electric saunas!

Electric saunas are found to be more comfortable compared to traditional ones. However, there are some similarities between the two. Electric saunas still use stoves and stones to heat the sauna, which keeps the humidity level low. This type of sauna can be built indoors or outdoors, to your liking. Also, you can build the sauna in any size you wish!

Pros of Electric Saunas

Depending on the type and size you want the sauna to be built, there are many price options from which you can choose;

The temperature inside the sauna can be easily raised and controlled;

They can be installed wherever you wish, including inside and outside.

Cons of Electric Saunas

They depend on electricity, so no sauna time during blackouts; Not the best choice for larger groups.

“The goal of a successful rhinoplasty is to improve the appearance of your nose rather than to replace it.”

Steam Sauna

Unlike the other types of saunas, primarily made from wood that absorbs the humidity, steam saunas are mainly made to keep the humidity in the air. Therefore, we can say that, in a steam sauna, you can experience nearly 100% humidity!

How this type of sauna works is quite simple. By using the electricity to boil water, steam is released into the sauna, which is kept in by the tiles surrounding the walls.

Usually, the temperature in steam saunas is lower compared to traditional ones, but because of the high humidity levels, you can still experience the heat.!

Pros of Steam Saunas

They can relieve respiratory issues;

They do not require high temperatures for the users to feel the heat or to release the steam into the room;

Some people prefer ‘wet heat’ rather than normal heat.

Cons of Steam Saunas

They can become prone to mold problems because of the high levels of humidity;

Professional installation is required for the installation of these saunas;

‘Wet heat’ can become quite uncomfortable after long periods of use.

A PARTING REMINDER

Saunas are considered to be the best way in which you can relax and have some “you time,” so buckle down and start building your dream sauna!

PRE AND POSTWORKOUT Stretching Routine

WRITTEN BY M Ă LINA O. R.

We’ve all heard how valuable stretching is before starting a workout ses sion. But is there any proof backing this belief? For example, have you ever heard someone saying, If you do not stretch before your workout, you will hurt yourself or tear your muscle? This is the favorite phrase of every PE teacher, after all. But is there any truth to these words?

Is

Stretching

Good before or after Workout Sessions?

Many people find stretching inconvenient and ‘a waste of time,’ which couldn’t be farther from the truth. Warming up your muscles before starting your workout and cooling them after you finish the session are vital for staying flexible.

The benefits of stretching go farther than workout sessions. Practicing regular stretching can help you remain flexible later in life.

Stretching is essential, especially after long periods of stagnation, such as sitting on a chair at work. Sudden movement can damage your body as a whole, as sitting still tightens your muscles. By stretching, you loosen up and increase your body’s mobility, avoiding any tears or damage that can occur with sudden movement. That is why stretching before starting your workout session is paramount.

Stretching before beginning your workout is equally important as stretching after finishing it. This is because your body sustains immense effort, stress and force throughout the workout. Post-workout stretches, also called maintenance stretches, calm your muscles and diminish the body’s soreness. Also, practicing post-workout stretches improves your body’s blood flow.

But What If I Don’t Have Enough

Time for Stretching?

Some people do not have enough time to add pre and post-workout stretches to their schedule. You can easily rectify this by replacing some easy or short exercises with stretches. Remember that stretches are essential for injury prevention and preparing your

muscles for the effort that is about to come, so don’t feel guilty for pulling exercises out of your workout!

You may wonder how much of your time you should allocate to stretching. This aspect depends only on you and your schedule. One thing’s certain — you don’t have to stretch for half an hour! A couple of minutes are enough to prepare your muscles and body for a workout or cool it down after many exercises.

Pre and Post-Workout Stretching Routines

Dynamic Pre-Workout Stretches

Dynamic stretches are designed to prepare and bring your muscles to a full range of motion. This is achieved by raising the temperature in your body which, in turn, reduces the tension. Think about trying some of the following dynamic pre-workout stretches before you start exercising:

Lunges: An easy exercise that stimulates your leg and core muscles.

Squats: They may not be everyone’s favorite, but squats engage your whole body. You can also add claps to this technique to spice it up.

High knees: The high knees stretching technique improves your posture and engages your leg muscles. It’s equivalent to jogging in one place!

Plank walk-outs: They may be the most engaging but challenging stretching technique. You may be tired after a couple of plank walk-outs, but remember that this technique loosens up your entire body.

Butt kicks: Another great stretching technique for your leg and core muscles and posture.

Static Post-Workout Stretches

Long and tiring workout sessions ask for simple stretching techniques. Static stretching requires you to hold a position between 10 and 60 seconds. This technique allows your body to slow down and enter a relaxed state. Post-workout stretches increase your flexibility and diminish the risk of injury.

The shoulder stretch: The most famous stretch you can think of. Just by stretching your shoulder, you will engage a plethora of your body’s muscles!

The Cobra stretch: Lying down sounds like what you need after a tiring workout. Not only do you engage with your back and chest muscles, but you also have a few moments to relax your legs.

Side bend: This stretching technique engages your core, arms and legs.

Toe touch: An excellent technique for your posture. You may find yourself a bit tired doing this stretch, but your entire body will thank you for it!

Quadriceps stretch: Another stretching technique that requires low effort. You will fall in love with this stretch — in a matter of weeks, it will be the first one on your list!

Remember, stretching does not require you to be an athlete or a gym rat. You can stretch whenever you want! Just keep in mind to stretch from time to time, especially after you spend time in a single place without moving. For example, you can do it after you leave your desk or get up from your couch. Stretching is essential for your muscles to remain healthy and flexible.

A Parting Reminder

Even if you are not someone who exercises or goes to the gym, try allocating some time to stretching every day. Maintaining the health and flexibility of your muscles is something everyone should consider. Find the stretching techniques you enjoy the most and practice them every day. You can also try a new stretch every other day until you create the perfect routine for yourself!

Weighted blankets, also known as gravity blankets, became quite a hit in the last few years, starting right before the pandemic. Many people are quickly discovering the benefits a weighted blanket can bring, and as the weighted blankets became easier to acquire, their popularity increased.

What is a Weighted Blanket, and How is One Made?

As the name suggests, weighted blankets are a soft outer cover filled with a heavy inner filling. They usually weigh between 4 to 30 pounds, depending on individual preferences—for example, the heavier options are better suited for adults, whereas lighter options are safer for children.

The filling is made out of cotton, bamboo or polyester, and the inside padding is combined with weighted pellets, usually made from glass. This combination prevents the filling from coming loose and ripping inside. It keeps the blanket even and the weight distribution balanced. After the preparation stage, the filling is placed evenly in a cotton, bamboo, faux fur and polyester cover.

Before becoming more popular with the general crowd, weighted blankets were used by therapists and psychiatrists as tools for treating patients with different disorders.

But nowadays, anyone who wants to improve their sleep or treat sensory issues such as autism and Sensory Processing Disorder (i.e., SPD) can buy a weighted blanket.

When using a weighted blanket, the pressure it provides releases serotonin, the chemical in charge of your mood, in your brain. Weighted blankets also

improve oxytocin levels, a hormone responsible for your states of relaxation and ease. So, there’s no surprise why a sudden feeling of relaxation and calmness flows through people when snuggling with a weighted blanket!

Weighted Blankets Benefits

The benefits of weighted blankets are so impressive that even specialists recommend them to their patients!

#1: Better Sleep Quality

So many people with sensory issues find themselves unable to catch a good night’s sleep. Fortunately, a weighted blanket can prevent them from moving around in their sleep (i.e., the main link to sleep quality) and improve their sleep time.

#2: Diminished Anxiety Levels

The body’s constant response to stressors (i.e., anxiety) can impact your sleep quality by disrupting your sleep and causing sleep disorders. Using a weighted blanket can help calm your nervous system and lower your anxiety levels, leading to a good night’s sleep.

#3: Weighted Blankets are Great for People with Attention Deficit Hyperactivity Disorder (ADHD)

Weighted blankets are an excellent choice for children and adults with ADHD because they work similarly to the deep touch pressure technique. The comfort and pressure the blankets provide will make the patient feel more relaxed, secure and safe. Also, a weighted blanket can help people transition from a high-energy stance to a low-energy one and increase melatonin production for a better sleep schedule.

#4: Weighted Blankets Benefit People with Autism Spectrum Disorder (ASD)

Some specialists found that weighted blankets can also benefit people with an autism spectrum disorder. When using a weighted blanket, the pressure can make people feel like they are being hugged by someone, bringing comfort and ease.

#5: They Aid with Chronic Pain

Chronic pain can be disruptive to people’s everyday life. The fatigue, depression and insomnia symptoms can turn up at any point of the day and last for an undetermined amount of time. The best combatant against these symptoms is serotonin, and weighted blankets help the brain release more of this chemical, thus improving your mood and helping you cope with chronic pain symptoms.

#6: Weighted Blankets for Pregnant Women

Many women want to enjoy the benefits of weighted blankets but are concerned about their future babies. Is it safe to use a weighted blanket during pregnancy? The answer is yes, for most women. Although a 25-pound blanket may seem too heavy for the unborn baby, the weight is not dangerous and does not put a lot of pressure on the baby bump. On the contrary, weighted blankets can be the perfect remedy for a pregnant woman since pregnancy can heavily influence a woman’s sleep quality.

#7: Weighted Blankets Improve Melatonin Production

Melatonin is a hormone directly linked with your brain’s serotonin production and sleep cycle. As weighted blankets encourage the production of serotonin, melatonin production improves as well,

helping your body better manage your sleep cycle.

#8: An Excellent Choice for People with Obsessive-Compulsive Disorder (OCD)

Using weighted blankets improves the production of serotonin, which is why many people experiencing OCD have shown signs of improvement after using a weighted blanket.

A Parting Reminder

Everyone deserves a good night’s sleep, especially after a long and stressful day. If you have a disorganized sleep cycle, consider looking for a weighted blanket—it will keep you sound asleep at night and away from unnecessary medication!

an attitude of gratitude

WHAT DOES DO FOR YOUR HEALTH?

WRITTEN BY LUKE ARGUE

The importance of an attitude of gratitude cannot be overstated. So often people say that it’s important to focus on the positive or to try and be thankful for what you have, but do we really understand just how important or benefi cial an attitude of gratitude is? Probably not. How ever, thanks to new research, scientists are discover ing that having an attitude of gratitude makes your life happier and healthier.

WHAT DOES ‘ATTITUDE OF GRATITUDE’ MEAN?

An attitude of gratitude is all about trying to see the positive and expressing gratitude for the things in your life. As some put it, it means making the con scious choice to express your gratitude for every thing, from big to small.

An attitude of gratitude is fundamentally a mindset shift. It isn’t necessarily about focusing on a partic ular activity or following a certain number of steps. Instead, it’s a paradigm shift, a change in how we view the world. Attitudes of gratitude aren’t built on improving your circumstances. In fact, just because you develop an attitude of gratitude doesn’t mean that your surrounding circumstances will necessar ily improve.

Instead, cultivating an attitude of gratitude means

focusing on the positive things in your environment and expressing gratitude for them. Doing so can keep you from getting stuck on the wrong things while allowing you to meditate on what you already have and avoid what you might think you’re missing.

ATTITUDE OF GRATITUDE EXAMPLES

To help us get a clear picture of this mindset shift, here are some examples of what an attitude of grati tude can look like. Attitudes of gratitude can take on many different forms, as people express their grati tude differently or for different things.

In terms of things to be grateful for, people can express gratitude for anything from relationships, health and business to food, running water or a sense of well-being. The reasons don’t need to be big or small — they can be anything you are thankful for.

Methods for expressing gratitude are just as varied. For example, you can apply gratitude to the past by remembering childhood things you’re thankful for or to the present by reflecting on the good things happening to you in the present. Or lastly, to the future by having a hopeful and positive prospective outlook. In sum, an attitude of gratitude is truly just expressing a positive outlook of gratitude for the good things that have, are, or will happen to you.

THE BENEFITS OF AN ATTITUDE OF GRATITUDE

A gratitude attitude is a critical but overlooked part of de veloping vibrant mental and physical health. This is because our behavior can affect our biology — how we think and act can change our physical health. As you express gratitude and engage in positive gestures, your body releases oxytocin, a hormone that helps us connect with other people to form deeper relationships.

Expressing gratitude can also improve your mental health. According to a study on expressions of gratitude, people who regularly expressed gratitude had improved well-being, re duced depression and fatigue and slept better. Other studies have connected gratitude to fortifying your immune system, reducing stress hormones and improving your diet by mak ing you more likely to reduce dietary fat intake. The benefits of gratitude cannot be overstated, and cultivating it is criti cal for mental and physical well-being.

HOW TO KEEP AN ATTITUDE OF GRATITUDE

Cultivating an attitude of gratitude can take many forms. For example, you can write thank-you letters, thank someone mentally or count your blessings, to name a few! In addition, here are two of the best and most important ways to culti vate an attitude of gratitude.

things in your life.

The benefits of cultivating gratitude journaling are signifi cant for improving your outlook on life. A study with partic ipants writing a few sentences about their week found that those who wrote about gratitude caused them to be more optimistic and felt better about their lives. People who wrote about gratitude in a journal-like setting became more men tally positive.

Those who choose to cultivate the skill of gratitude journ aling can improve their outlook on life. Simply by focusing on giving gratitude and the good things in your life, you can feel better about it. So, if you often feel discouraged about circumstances, expressing gratitude in a journal might be a fruitful exercise to help you develop a more positive outlook on life.

ATTITUDE OF GRATITUDE IN THE WORKPLACE

While not a method of expressing gratitude in itself, having an attitude of gratitude in the workplace is essential for your team’s productivity and morale. According to a University of Pennsylvania study, managers who expressed gratitude caused their employees to be more motivated and work harder. For the study, they compared a group of employ ees who received a grateful message from their manager to another group that did not. They found that those who received gratitude from their manager worked 50% harder than their counterparts.

CULTIVATE AN ATTITUDE OF GRATITUDE JOURNAL

An attitude of gratitude journal is a fantastic way to im prove your gratitude skills. Gratitude journals don’t need to be complicated; simply write something or someone you’re thankful for each day. Even if you’re the type of person who doesn’t think they have anything to be grateful for, using this exercise to find anything, regardless of how small, can allow you to grow instrumentally. In fact, over time, you will grow in your ability to express gratitude and focus on the good

If you’ve ever worked under a manager, this probably was no surprise. After all, people feel more motivated to contribute to a team if they feel valued and their efforts are being no ticed and appreciated. Expressing gratitude to your employ ees does just that — recognizing their strenuous efforts and spurring them on.

So, if you’re a manager with a couple of employees or a team and you’re looking for a way to increase productivity, per haps you should start by simply thanking them for their ef forts and dedication.

CLOSING THOUGHTS ON CULTIVATING ATTITUDES OF GRATITUDE

Attitudes of gratitude make the world a better place. Whether you’re a manager hoping to increase your team’s productivity, someone discouraged by their life or even someone looking to create a more healthy lifestyle, attitudes of gratitude are a great starting place to give you some headway. I think we all could benefit from seeing more gratitude in the world. But to see more gratitude, you need to be putting some out there.

By putting more gratitude into your life, whether by writing in a journal or notes for others, you are al ready choosing to view life more positively and focus on what makes life better, not what makes it frustrat ing or discouraging. Obviously, it won’t automati cally make your life easy or less difficult, but it can change your outlook and attitude towards it. With this new attitude of gratitude in mind, even if your life doesn’t necessarily get easier, you can make your life feel just a bit easier, perhaps easy enough for it to be manageable and, eventually, enjoyable.

Gratitude may not be a magic pill, but it could be the secret ingredient to a better outlook and mental and physical well-being.

“To see more gratitude, you need to be putting some out there.”

aromatherapy

WRITTEN BY PETER C.

Have you ever wondered if the right fragranc es, aside from making your house smell like your grandmother’s garden, can help your health and well-being?

Aromatherapy is the practice of promoting a healthier, more relaxing environment through essential oils, i.e., natural oils with therapeutic properties that can help relieve stress and promote relaxation.

Aromatherapy is a popular complementary therapy used alongside conventional medical treatment. It can help reduce anxiety and improve mood while boosting energy levels and promoting better sleep.

How does aromatherapy impart all of its wonderful health benefits to us? By stimulating the olfactory system, which is the part of the brain that processes scent. This stimulation triggers a response in the limbic system, which controls emotions and memory. In this way, aromatherapy can affect mood and stress levels.

aromatherapy, e.g., by diffusing essential oils into the air or inhaling them directly from a bottle or cloth. Using a cold-air diffuser with essential oils is important to avoid damaging the oil molecules.

To inhale essential oils directly, put a few drops on a tissue or cloth and hold it close to your nose. You can also add a few drops to your bathtub or shower.

The topical application of essential oils is another way of using aromatherapy, e.g., by adding a few drops of oil to lotion or cream or applying the oil directly to the skin. It is important to do a patch test before applying essential oils to large areas of skin, as some people may be allergic to them. Likewise, consult a healthcare professional if you are pregnant or breastfeeding.

Benefits of Aromatherapy

While the exact mechanisms by which aromatherapy works are not fully understood, there is evidence that it can be an effective treatment for a wide range of conditions.

Sense of Smell

Our sense of smell is one of our oldest and most powerful senses. The ability to detect different aromas allows us to enjoy the pleasing scents of flowers, identify dangers such as the smell of smoke and even find a mate.

Olfactory neurons are responsible for the sense of smell. They are located in the nose and send signals to the brain when they detect certain chemicals known as aromas. Aromatherapy is the use of these aromas to promote healing and well-being.

Humans perpetually associate certain aromas and emotions. This is because our olfactory neurons take the information they receive about an aroma and send it to the limbic system, which is responsible for processing emotion. Therefore, certain smells can evoke happy memories or provide a sense of comfort.

Aromatherapy Application

Inhalation is the most common way to use

Aromatherapy is effective for relieving nausea and pain and reducing anxiety, agitation, stress and depression. It can also help improve sleep quality and reduce fatigue and insomnia.

Aromatherapy can provide significant relief for people with muscular aches or headaches. It can also help improve circulation, relieve menstrual or menopausal problems and improve alopecia (i.e., hair loss).

Safety

Aromatherapy is generally considered to be safe. However, it is important to choose essential oils carefully, as some can cause skin irritation or allergic reactions. It is also important to avoid using essential oils near open flames, as they are highly flammable.

There are many ways to get started if you are interested in giving aromatherapy a try. You can purchase essential oils at health food stores and online retailers or make your own blends using a carrier oil, such as jojoba oil or almond oil, and a few drops of the essential oil of your choosing.

Most Common Aromatherapy Essential Oils

Many different essential oils are available for aromatherapy. Some of the most popular choices include:

Lavender:

Lavender oil is considered one of the most versatile essential oils. It has a floral scent that promotes relaxation and eases stress. Lavender oil is also helpful in relieving anxiety, insomnia and headaches.

Peppermint:

Peppermint oil has a refreshing, minty scent that is invigorating and energizing. It is commonly used to relieve headaches, nausea and indigestion.

Eucalyptus:

Eucalyptus oil has a camphoraceous scent known for opening up the sinuses and improving breathing. It can also relieve muscle pain and stiffness.

Rosemary:

Rosemary oil has a woody, herbaceous scent with a refreshing and uplifting touch. It is commonly used to improve focus and memory. Rosemary oil is also helpful for headaches, muscle pain and digestion.

Tea Tree:

Tea tree oil has a fresh, medicinal scent with antibacterial and anti-inflammatory properties. It is commonly used to treat acne, dandruff and fungal infections..

Ylang-ylang:

With its sweet, floral scent, Ylang-ylang oil is commonly used to treat anxiety and depression.

Mandarin:

Mandarin oil has a citrusy, fresh scent that is uplifting and cheerful. It is commonly used to treat anxiety, stress and digestive issues.

Lemon oil is commonly used to improve concentration and memory and relieve headaches, digestion and skin conditions.

A Parting Reminder

There are many ways to use essential oils for aromatherapy. You can add a few drops of essential oil to a diffuser or humidifier, place a few drops on a cotton ball and inhale the scent or add a few drops of essential oil to a bath or massage it into your skin.

When using essential oils, starting with a low concentration is key; allow your body to gradually become accustomed to its fragrance and texture. It is also important to know that some people may be allergic to certain essential oils. Discontinue their use and consult your healthcare provider if you experience any irritation.

Exfoliation

AND HOW OFTEN YOU SHOULD DO IT

WRITTEN BY M Ă LINA O. R.

Keeping your skin healthy and beautiful can be achieved in many ways. Besides moisturizing and cleansing, exfoliation is a significant step towards the perfect skin of your dreams. Like any other process, it takes time for improvements to show, but the result will pleasantly surprise you.

What is Exfoliation?

Exfoliation is the process of removing dead skin cells from the skin’s surface. Although your body already naturally removes dead skin cells, it can not eliminate the cells from the surface. Therefore, it needs a slight boost to get the job done. You can help exfoliate your skin in two ways: chemical and physical exfoliation.

Chemical and Physical Exfoliation

Chemical exfoliation uses chemicals that are gentle enough not to damage your skin. Unfortunately, some people may be allergic to chemicals such as hydroxy acids used in chemical exfoliators.

This is where physical exfoliation comes into play. Physical exfoliation involves using special sponges, brushes or loofahs to remove dead cells from your skin’s surface.

Before starting to exfoliate your skin, you have to consider different details, such as how often you have to exfoliate, what products to use for better results and different side effects of not exfoliating properly.

How Often Should Exfoliation be Done?

Before deciding how often you have to exfoliate, you must first ascertain your skin type. There are three types of skin: normal, oily and sensitive. If you can not determine which type of skin you have, you can always consult a dermatologist for a clear and confident answer.

If you have a normal skin type, you should exfoliate two to three times a week. If you notice that your skin tolerates the exfoliation, try to increase the number as long as you do not cause any damage. However, suffering from different skin conditions such as eczema can diminish the number of times you can exfoliate. Consult a specialist if you find yourself in this situation.

Exfoliation is an excellent choice if you have oily skin. Because your skin is constantly covered in different substances, you can exfoliate your face almost daily. Notice how your skin reacts to daily exfoliation; if the results are positive, start your day by scrubbing your face.

Sensitive skin can react poorly to exfoliation. This does not mean you can not do it at all. Limit exfoliation to once every one or two weeks. In exceptional cases, depending on skin sensitivity, you may want to avoid exfoliation altogether. Damaging your skin can lead to different skin conditions that can not be treated, such as scars.

Aside from your skin type, there are other details you must remember when determining how often you should

exfoliate. For example, factors such as hydration, skin conditions, age and climate can alter how many times you can exfoliate.

The Benefits of Exfoliation

Besides the fact that exfoliation removes dead skin cells and unclogs your pores, there are other benefits it brings to the table. Removing bacteria and dead cells from your skin is already a huge plus, but it does not stop here. Some of the benefits of exfoliation are listed below.

EXFOLIATION IS AMAZING AGAINST SKIN AGING

It is only natural for wrinkles to appear as we age, but that does not mean we can help slow down the aging of our skin. Exfoliation is known to make the skin appear and feel younger. In addition, removing the dead cells that encourage skin aging will not only improve your health but also give you a well-deserved boost of self-esteem!

EXFOLIATION IS A MUST WHEN SHAVING YOUR FACE

Not only men but women also shave their faces. Many people don’t know that the shaving process can have awful results if your skin is covered with dead skin cells and other substances. For that reason, exfoliating your skin before shaving prevents dead skin cells from getting stuck in the razor, which, in turn, will give you a clean shave.

DEEP SKIN EXFOLIATION HELPS DIMINISH BREAKOUTS

Painful breakouts are common in skin conditions such as acne and eczema, damaging patients’ self-esteem. Usually, breakouts occur because of clogged pores and dirty skin. By clearing your skin, you lower the chances of breakouts ever occurring.

EXFOLIATION CAN EVEN YOUR SKIN TONE

Throughout the day, your face gets covered by sweat, and dust clogs your pores. This can lead to blotchy skin if we do not exfoliate or at least clean our faces. Unfortunately, many people begin exfoliating quite late in life, so they might fight with stains on their faces that cannot be removed only through this process. Deep exfoliation is an excellent choice for people with this problem, as it removes the blotchy parts from the face and evens out the skin tone.

How to Exfoliate Your Face

People enjoy exfoliating in the morning or at the end of the day, but that is not a rule. You can exfoliate whenever you want, at any time of the day. Some people tend to exfoliate in the morning for a fresh-faced look, while others do it at night to remove the buildup gathered throughout the day. In addition, you can exfoliate when you get back from work or on your break.

Before you exfoliate your skin, you first have to cleanse the area. Then, use your preferred product to wash your face before rinsing it thoroughly. These steps may differ depending on the type of exfoliation you want to use. For example, if you choose manual exfoliation, apply a pea-sized product to your chin, nose, cheeks and forehead. Next, use a sponge or brush to massage your skin while spreading the product across your face, and rinse with cool water afterward.

On the other hand, if you wish to use chemical exfoliation, the instructions are printed on the product. Because there are so many chemical exfoliators, the steps you need to follow can differ. Consult the label before starting the exfoliation process.

What is Deep Exfoliation?

Aside from chemical and physical exfoliation, there are other ways in which you can get rid of those dreaded dead skin cells. For example, some people opt for deep exfoliation procedures.

Deep exfoliation requires a professional esthetician who can use one of the many procedures that will clean your face and unclog your pores. There are a few options from which you can choose, such as Skin Peel, Back Facial, Oxygen Facial, Dermaplaning, and Acne Relief Facial. In addition, some deep exfoliation procedures use lasers, and others use steam, so you can choose which one you think will be better for your skin and budget!

A Parting Reminder

Keeping your skin healthy is something everyone should do. Unfortunately, as pollution rises, your skin can suffer every time you leave the house. Discover which exfoliation technique you prefer and add it to your skincare routine. Your skin will thank you, and you will do the same when you start noticing the benefits of exfoliation!

WRITTEN BY GAYE NEWTON

The Business of Beauty

An Interview with Dr. Gregory A. Buford

“My job is to help people feel more beautiful and confident. I am also devoted to helping my patients achieve better health overall,” Dr. Gregory A. Buford said.

Dr. Gregory A. Buford, MD, FACS, runs BEAUTY by BUFORD, a prestigious plastic surgery practice in Lone Tree, Colorado. By combining science and art, he gives each patient a natural, refreshing appearance that exceeds their expectations. Patients are cared for with integrity, compassion and empathy.

Dr. Buford knows the depths of this business, which focuses on enhancing beauty and self-esteem and, sometimes, calls for protecting the patient by saying ‘no’ when those two goals are not as desired.

Dr. Buford’s Journey to Plastic Surgery

“At the age of four, I suddenly decided I wanted to become a doctor. I told my parents to call me ‘Doctor,’ my lunchbox was my medical case, and the rest is history. I did rotations and spent some time with a variety of disciplines. I absolutely fell in love with plastic surgery,” Dr. Buford shared.

What truly drew him to plastic surgery was the practice’s intersection between art and science.

“I’m an avid photographer, so there’s definitely an artistic side of me in addition to the scientific side.

Plastic surgery is a perfect way to blend the two,” he explained.

Dr. Buford realized that plastic surgeons, more so than doctors in other practices, have the opportunity to create a unique presence in the field.

“There are only a few ways to take out a dead gallbladder or a few ways to treat a ruptured spleen. But there are many ways to do a facelift, tummy tuck or facial injectables. How we do them helps define us as plastic surgeons,” he said.

A Creative Collaboration between Doctor and Patient

“It’s almost like you’re operating with your patients. You’re achieving the part they can’t accomplish on their own,” he explained.

But the patient, Dr. Buford points out, has to play their part, too. Lifestyle factors, such as diet, exercise,

"I’m an avid photographer, so there’s definitely an artistic side of me in addition to the scientific side. Plastic surgery is a perfect way to blend the two."

DR. GREGORY A. BUFORD

smoking and drinking, are all just as important as the surgery itself for maintaining the outcomes they want and expect.

“I always tell patients that I’m only part of the puzzle. If you come to me for body contouring, but then you go back to McDonald’s and keep smoking and drinking heavily, well, you might as well just throw all that work in the garbage,” he explained.

Having an interactive, proactive patient makes a huge difference. It’s what makes his work a joy.

Understanding the Patient’s Motives

“I always ask the patients, ‘Why now?’ Say they’re 35 years old and want liposuction. Why didn’t they get it done 10 years ago? Or why not wait until they’re 40? Why now,” he shared. These powerful questions reveal to Dr. Buford their motivations.

“A lot of my patients are young moms or going through divorces. They think they no longer look as young as they feel inside and want to turn back the clock and look natural,” he explained.

The most important thing, according to Dr. Buford, is realistic expectations. And for those who come in with unrealistic expectations, sometimes the best treatment is no treatment at all.

Saying No to Unrealistic Expectations

There are times when Dr. Buford will turn down a patient’s request. If motivation comes from within and expectations of the outcome are realistic, all is well, and they can proceed. But sometimes, Dr. Buford encounters the wrong motivations and unrealistic expectations. Some, for example, want to look like a favorite celebrity, and others are clearly doing it for someone else.

“The worst reason to do plastic surgery is for someone else,” Dr. Buford said. “I always tell people that this is not for the significant other but for them. When you do this for someone else, they will just want more in the future.”

Sometimes, a patient starts wanting more and more procedures added to what was originally done.

“At some point, they lose sight of perspective and reality and keep changing the bar. At that point, my main responsibility is to reel them in and say no,” he explained.

The more he says no, the more his patients respect him. They realize he is doing it for the right reasons.

“Once you treat your patients with respect like that, they’ll trust you and become your long-term patients,” he shared.

Author of Three Books

Dr. Buford is the author of three published books: “Beauty and the Business: Practice, Profits and Productivity, Performance and Profitability” (Dr. Gregory A. Buford and Steven E. House). The authors outline practices for running a profitable business in an industry with optional services.

“Eat, Drink, Heal: The Art and Science of Surgical Nutrition” (Dr. Gregory Buford). What you eat affects how well you heal. Planning before surgery can help you achieve optimal healing.

“The Boob Job Bible: Your Ultimate Guide to Breast Surgery” (Dr. Gregory Buford). Here’s what it’s like to get breast enhancement, from surgery to recovery.

Looking Toward the Future

Plastic surgery is a rapidly changing field with innovations appearing constantly.

“My favorite part about plastic surgery is that it is by no means static. It’s constantly evolving. It’s a very dynamic field, and that intrigues me,” he explained.

Dr. Buford offers a bit of advice to those entering the field.

“Understand that you’re stepping onto a conveyor belt and may not know where it’s going. You’ll make mistakes, but so does every successful business leader. Learn to pivot and be nimble. You have to be nimble,” he shared.

He also recommends making yourself a little different and being willing to take risks.

“The true artist starts from scratch and uses the artistry to get themselves started. Try to identify the coming trends and where things do or don’t work,” he concluded.

For Dr. Buford, staying on the cutting edge keeps him challenged and enthused. Truly listening to his patients’ hopes and motivations gives him the information he needs to provide the best service or reason to say no for the patient’s best interests. And the work itself fulfills him as both a scientist and an artist.