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How to Sleep Better at Night

Sleep plays a vital role in your physical health, emotional well-being and overall quality of life. Yet medical reports show that one in three adults experience insomnia. Ongoing sleep deprivation impacts the way that our brains function and can even make us more at risk for certain chronic diseases. However, medical research has shown that there are numerous strategies that can greatly improve our sleep quality!

Exercise:
Daily exercise can help us sleep better. Researchers determined that adults who exercise for 30 minutes at least three to four times per week sleep on average, nearly 45 minutes to an hour longer than adults who do not exercise regularly. In addition to an improvement in sleep quality, people also feel more alert during the day. Although, it’s important not to exercise right before bed because this could actually keep you awake rather than helping you sleep!

Get on a schedule:
Going to bed and getting up at the same time every day can reinforce your body’s sleep-wake cycle and improve sleep quality. Erratic sleep schedules can leave you feeling groggy during the day since it impacts your body’s biological clock. Therefore, it’s important to maintain a consistent sleep pattern on workdays, weekends and holidays – no matter how badly you might want to sleep in!

Limit caffeine and alcohol intake:
Caffeine, a common stimulant in coffee, chocolate, sodas and tea, causes hyperactivity and sleeplessness. Try to avoid consuming caffeine after lunchtime. Additionally, health experts also claim that tyrosine-rich foods like fermented cheeses, avocados, some types of beer and red wine can worsen sleep quality. While some studies show that moderate alcohol might help you fall asleep, it actually contributes to sleep disturbances and frequent early awakening.

Manage stress:
Stress often contributes to insomnia by making it difficult fall asleep and stay asleep. The right amount of stress can help keep us alert and energetic during the day. Too much stress can make us anxious and tense, making it difficult to stop our racing minds when trying to fall asleep. It sends our brains into overdrive and can create a vicious cycle of insomnia. If you have a stressful job or find it difficult to turn off your mind at night, it may be beneficial to incorporate a stress management program into your daily routine.

Unplug:
Recent studies show just how much the white light from our smartphones, laptops, and televisions impact our sleep. Try to unplug and read a book instead an hour before you wish to fall asleep. This might take away some of your stress too!

Sleep is vital to our health – physical and mental! Get the rest your body needs by following our tips!

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How to Stay Healthy During Cold and Flu Season

Sickness can be difficult to avoid during the winter months, even in South Florida. Germs are easily passed from person to person and studies have shown that cold weather can weaken the immune system. The good news is that there are many ways you can protect your health during cold and flu season! Below is a list of tips that will be helpful this season:

Get a Flu Shot

One of the best things you can do in order to protect your health during the winter months is to get a flu shot. A flu shot can cut your risk of developing the flu by up to 70%.

Follow a Healthy Diet

A healthy diet helps support your immune system. If you have a strong immune system, then you are much less likely to develop the cold or flu! Vitamin C is one of the nutrients that helps support a healthy immune system. You can find vitamin C in green peppers, citrus fruits and broccoli.

Vitamin E is another one of the nutrients that supports a healthy immune system. You can find vitamin E in nuts, sunflower seeds and corn oils. Additionally, you should limit the amount of sugar you take in. Sugar has a tendency to suppress the immune system, as well as many other negative effects.

Wash Your Hands

Washing our hands frequently is one of the best practices in reducing the risk of getting sick. In order for you to kill bacteria and viruses on your hands, you will need to wash them in warm water for at least 20 seconds. You can keep hand sanitizer with you at all times just in case you do not have access to soap or water.

Get A Good Night’s Sleep

The importance of a good night’s sleep is often overlooked. However, it is one of the best things you can do to keep yourself healthy during cold and flu season. A lack of sleep can impair your immune system, which can put you at a greater risk for getting sick. Medical experts recommend getting seven to eight hours of sleep every night.

Exercise Regularly

Exercise helps reduce stress. Stress can impair immune system functioning. There have also been studies done to show that regular exercise can decrease one’s chances of getting the cold or flu.

Reduce your chances of catching a cold or the dreaded flu this season by following our tips! We aim to keep you healthy and in your best shape.

Flip Flops & Bow Ties Gala Weekend

The upcoming 2016 Gala Weekend will be held at the famous PGA National Resort & Spa just two weeks prior to the PGA Tour’s Honda Classic. This year’s event will honor our U.S. Veterans of the Armed Forces, with all proceeds going to our research collaboration with RAND Corporation and the National Association of Veteran Serving Organizations.

View more information on the North American Spine Foundation website here.

Please help support our wonderful Nurse Karen in this difficult time

We are writing you on behalf of our friends, Karen and Sal Halum. As you may already know, they were involved in a horrific automobile accident, Sunday, December 6th. Though Karen sustained injuries she is doing well. However, her husbands injuries are severe. He will be facing many challenges for the rest of his life.

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Should You Consider a Concierge Medicine Practice?

In our society, free time is at a premium because let’s face it- most of us don’t have much of it.
Sadly, it is often our health that suffers as a result of our jam-packed lives.

Stress is a killer, and we seem to find it lurks around every corner.

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Can Healthy Living Save Your Life?

Living a healthy lifestyle and making healthy choices tends to be thought of as an investment in the future. But living a health oriented lifestyle is not just about the benefits to be had down the road. It’s about the benefits that you can see right now. Healthy living can save your life.

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Preventative Health Care IS Possible

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

Heart disease. Cancer. Diabetes.

These conditions affect millions of lives every year in the United States. The news of such an illness can be a devastating blow to patients and their loved ones. Fortunately, it is often possible to avoid such heartache when physicians and patients partner in a commitment to preventive health care.

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