That Health Rules

Smoking is one vice Ill never attempt to learn!  The mere smell of a smoke in a patient’s room is a no no to me… otherwise the patients will never see me enter that room again. As an endocrinologist that deals with diabetic patients, I’ve seen numerous diabetics who suffered from different complications due to smoking.  The recent INTERHEART Study which looked at risk factors for Heart Disease… especially among males- smoking in on the top of that list. 

Here are important facts regarding smoking and its effect on health:

1.  It decreases  the good cholesterol and therefore removes the safety net that we all have with regard to heart attack and stroke.  Remember the higher the HDL the less likely we get the heart disease.

2. Due to the person’s increase propensity to blood clot, a smoker will have a very high likelihood to getting a non traumatic amputation.  If losing one leg is no big deal to you… then enjoy smoking.

3. One problem with any person who is obese with family history of Diabetes is the increased likelihood to inheriting the genetic defect called Insulin Resistance state which initiates the whole process of diabetes and heart disease.  Smoking has been shown to increase that person’s insulin resistance further. So if we have risk factors for diabetes…stop smoking.

Here are some tips that I usually advise my patients on how through self discipline one can to stop smoking:

1. Avoid situations that will tempt you to smoke like bars, rest areas where you drink coffee.

2. Go to areas where smoking is not allowed like malls and do something that will distract you to smoke.

3. Find a substitute to a cigarette if the urge to smoke comes like a piece of candy or gum.

4. Just resolve to really stop smoking and do it ” cold turkey” rather than doing it slowly like 6 sticks today then 5 sticks tomorrow.

It may be difficult but again this is where discipline comes in handy!

By Not Smoking Is One Sure Way To

A Healthier Life!

 One thing for sure after I arrive Chicago is jet lag… I will be sleepy mid afternoon but will be wide awake around 2 AM! This is the only occasion I usually take a sleeping pill to give me a good night rest and be able to participate in our next morning sessions.  But taking the pill is only for 1 night…just to break the cycle.

Other common causes of sleepless nights include stress, anxiety, medications like decongestants, and medical conditions like pain due to arthritis and heartburn.

One very important cause of perpetuationg this cycle of sleepless nights is the so called Behavioral Insomnia.  This is a condition that makes you so conscious of the fact that you can’t sleep.  The more worried you are about your inability to sleep, the more the cycle of insomnia perpetuates.  Patients associate the bed with sleepless nights rather than rest!  They sleep better when they’re away from their usual environment like watching TV or listening to lectures in a conference…that’s where you see these patients sound asleep! 

As for sleeping pills- occasional use is okay.  Frequent use can be habit forming and can also lead to sleepless nights especially they become less effective overtime.

Here are some Practical Tips to Help you Sleep:

1. Avoid and Limit Caffeine due to its stimulant effect;

2. Limit your water intake prior to bedtime to decrease frequent sleep interruption due to urination

3. Limit your Naps to at most 30 minutes if you cant do without it.

4. Take a little snacks or a relaxing warm bath prior to bedtime and try to avoid taking spicy foods or fatty foods for dinner especially if you have heartburn .

4. Avoid “Trying to Sleep”– the more you try, the more frustrating it can be. Read a book on a warm light and go to bed only when you feel you’re drowsy.  Associate your bed with a good night sleep.

5. Stick to a schedule of sleeping and waking up.

So the next time you go to bed… make sure that the room is comfortable, dark and cozy…enough for the bedroom to be conducive to sleeping.  Sleep is not only as important as your Daily Waking Activities…it’s how you plan the night time activity.

Remember… Sleep is the only time your body can  Rejuvenate and Heal!

So Try My Tips ….

Enjoy Your Sleep and

Rejuvenate!