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Month: May 2021

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Upper Airway Resistance Syndrome

By: Frances Meredith, M.D.

“Sleep is the best meditation”    – Dalai Lama
We all know sleep is precious. The world is a wonderful place when we awaken after a night of good sleep. Lack of sleep not only leaves us with lack of energy for our day, but also puts us at risk for many health issues from flares of autoimmunity to Alzheimer’s disease.
 
Could you have this “silent” sleep problem unrecognized by many doctors?
All of us are familiar with obstructive sleep apnea. A less known condition often referred to as sleep apnea’s “silent sister”, also can cause the same daytime fatigue and can contribute to many health issues as well. This condition is known as Upper Airway Resistance Syndrome or UARS and can be due to a naturally narrowed airway (often in someone thin or ideal body weight), a tongue falling back into the airway, or loose throat tissue. This causes “micro awakenings” occurring throughout the night, often without snoring or the sufferer even realizing it. This causes fatigue, increased stress responses often with sensitivity to emotional triggers, light, sound, and/or weather changes. It can also cause low testosterone, tension headaches, anxiety and depression.
 
Many doctors have yet to hear about UARS. The first step is to suspect it with daytime fatigue or any of the symptoms listed above, and bring it up with a provider familiar with the condition. Testing can then be ordered, such as a home sleep apnea test and a peek in your mouth and airway as an initial evaluation. An in-lab study is more sensitive, however a home study can often pick it up and is certainly much easier especially during COVID times. Treatment can then be designed including a dental appliance or CPAP which has gotten so much more user friendly in the last several years.
 
If ongoing daytime fatigue is an issue for you call 919-999-0831 to schedule an initial visit or bring it up with your provider at CTW. Optimizing sleep is just one of the many factors that a Functional Medicine provider will investigate that supports optimal energy and brain function, but without it, life just doesn’t look as sweet.
 
Your Partner in Health!
 Frances Meredith, MD

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Ten Tips To get A Better Night’s Sleep

By: Sara Yadlowsky, FMHC

Most of us know how important it is to get a good night’s sleep.  Seven to nine hours of quality restorative sleep is ideal.  But this type of sleep sometimes eludes us.  Here are ten tips to help with more and better sleep.

  • Preparing for the next day can alleviate some of the stress that keeps us up at night.  You can get a jumpstart on the next day by packing your lunch, picking out an outfit, bathing at night instead of the morning and jotting down a to-do list.
  • Shut down your devices at least 2 hours before bed.  If you must be on your phone or computer try wearing blue blocker glasses that keep the blue light out of your eyes.  This blue light that is emitted from our electronics suppresses the release of melatonin which is the hormone that makes us sleepy.
  • Try a supplement to help you get to sleep faster and stay asleep longer.  Some examples:  magnesium, melatonin, L-Theanine, passionflower, valerian and CBD oil. Start with the minimum dose and work up as some people are more sensitive to these supplements than others.  Certain calming essential oils such as lavender, chamomile and eucalyptus are also very beneficial to quality sleep.
  • Create a bedtime routine.  Try to do roughly the same thing every night before bed to help signal to your body that it’s time to sleep.  Relaxing ideas are meditation, a hot shower or bath, light stretches, journaling and reading a good book that’s not too thought provoking. 
  • Get some exercise during the day.  Any type of movement helps you sleep better at night.  Exercising outside is particularly helpful due to sunlight exposure. Be careful not to exercise too close to bedtime as this can raise your cortisol levels and make it harder to fall asleep. 
  • Try some 4-7-8 breathing after you get into bed and turn off the light.   Place the tip of your tongue on the back of your front teeth, breathe in through your nose to a count of 4, hold your breath for a count of 7 and exhale slowly through your mouth to a count of 8. Repeat this 4 times.  This breathwork is fantastic for calming your nervous system.
  • As much as possible go to sleep and wake up at the same time each day.  This will help train your biological clock.  Our bodies crave a consistent schedule when it comes to sleep.
  • Finish all eating 3 hours prior to going to sleep.  This allows digestion to occur while you are still awake and prevents insomnia and heartburn. 
  • In the winter try sleeping with a hot water bottle instead of an electric blanket.  It will keep you warm and help you to fall asleep more quickly.
  • Make the last thing you do before falling asleep a list of 5 “wins” for the day.  Five things that happened that felt good or five accomplishments.  When you make this the last thing you focus on you sleep more soundly and wake up in a better frame of mind.

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Tips To Slow Down

By: Clarissa Kussin, FMHC, RYT 500, ND

It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us.  We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today’s fast-paced world.  

These exercises are meant to help you slow down, enjoy life, and focus on the most important parts of your day.  Take the time to prioritize daily objectives.
 By focusing on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once. 


Cut personal Internet use by half.
Technology has become a major element in most of our lives. Social networking, email, and web-surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts and ideas.
Try to use half your designated Internet time to explore new hobbies, exercise, or meditate.

 Enjoy nature.
When time permits – take a five to ten minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.

Eat slower.
A lot of us tend to speed through meals – missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies. 
 
Connect and make time for yourself.
Acknowledge and consciously thank yourself for taking care of YOU.  When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe.

Give yourself more time.
Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, try to factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.

Take the scenic route.
Next time you’re driving a somewhat long distance – try taking the scenic route. Driving through open fields, mountains, or viewing a city skyline can be very relaxing.

Sit for a moment with your eyes closed when you start your computer. Even just a few moments of meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your day’s tasks.

Remember your goals and aspirations.
Each morning when you wake up, take a few moments to think about your life goals and aspirations. Try to recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.

Take the time and share this with someone you love that may need some support in slowing down…

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A Guide To Grilling Food


 Grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA and may increase risk for developing cancer. HCAs are formed when amino acids and sugars present in meat react under high temperatures. Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat. While the best solution is to use other cooking methods when possible, there are several simple ways to balance the effects of grilling your favorite foods.

Choose meat wisely
Emphasize leaner cuts of meat. Less fat drippings means less smoke and less exposure to PAHs. Further, removing the skin from poultry before cooking will reduce HCA formation.

Marinate
Not only does marinating meat impart more flavor, it can also be protective against carcinogenic compounds. Acid-containing marinades (e.g., those containing vinegar or lemon/lime juice) are best to reduce formation of HCAs. It is also important to note that traditional barbeque sauces, which tend to have a high sugar content, can increase formation of HCAs. If using these sauces, they should be added to foods after they have been cooked.

Add herbs and spices
Herbs and spices have been shown to reduce formation of HCAs when meats are grilled. Mint, onion, turmeric, garlic, rosemary, ginger, thyme, and red chili pepper are all great choices. These herbs can be used in marinades, mixed into ground meats, or used as a dry rub.

Avoid over-cooking or charring
The amount of time your meat contacts the grill makes a difference. Try quicker -cooking proteins like fish or shrimp, or cut your meats into smaller pieces to reduce cooking time (meat and vegetable kebabs are a great solution). Rotate meat frequently to allow the center to fully cook without overheating the surface. Blackened or charred areas of meat can be removed to reduce exposure to HCAs and PAHs.

Try grilling other food groups
Fruits and vegetables have been shown to inhibit activity of HCAs and reduce DNA damage caused by these compounds. Fortunately, antioxidant rich produce can also be delicious when grilled. Try zucchini, bell peppers, sweet potatoes, apples, peaches, pineapple, or even watermelon for a unique addition to your meal.
 
Your Partner in Health!
Clarissa Kussin, FMHC, RYT 500, ND


 

 

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