Did you follow a new lifestyle trend last year? At the beginning of a new year, we tend to assess what we did last year and determine what we might do differently this year. Some people may decide to take an academic course. Others make a list of books they’d like to read. Some social media influencers suggest people to pick a word or phrase of the year to live by.

There are also new products, or “new and improved” products that promise to help you achieve a more balanced lifestyle. Others promise you can make healthy lifestyle changes almost magically. All most of them deliver is disappointment. Sometimes it’s because what’s being offered is unrealistic. Other times there’s not enough empirical evidence to know what the results will be, but the product is rushed to market anyway.

You don’t have to be a marketing genius to know that at the start of a new year diet and exercise-related advertising are prevalent. This is because many people’s thoughts turn to health and wellness. To diet or not. To exercise or not. To toss out the scale or not. Yet the smartest and least expensive move you can make to improve your health, and lifestyle balance is to make better choices. Even consistently making one better choice can make all the difference in the world. One woman I know decided to eliminate sugar during the week but allowed herself sweets on the weekends. She lost ten pounds, and it never came back. No dieting. No denial. No saying goodbye to cookies forever. Those are the kinds of small decisions that can have a lasting impact.

Nevertheless, as far as wellness and healthier lifestyles, none of us are immune to wanting an easy way to make positive changes. So, we research the newest suggestions. Sometimes we get lucky and find something that works for us. Other times we live in hope, spending a lot of money keeping it alive without experiencing any true results.

So, to help with any 2020 healthier lifestyle trend resolutions you may have made, let’s take a closer look at what was popular in 2019 and consider leaving them all behind.

CBD in everything

Shortly before the American Thanksgiving, I heard an ad for turkey gravy that included CBD. A few days after that, I saw an advertisement for CBD in beer.

CBD was on full display in 2019. I suspect almost everyone has heard of it in one form or another – pills, oils, and tinctures for people and pets. Lots of people, including medical professionals, claim CBD can reduce anxiety, pain, and inflammation. But remember, the compound is not federally regulated, which means no one knows for sure what’s in various CBD products. Because CBD isn’t regulated, we don’t know if people are experiencing short-term benefits but setting themselves up for long-term problems. Science doesn’t know enough to provide you with reliable information.

If you’re taking CBD, or considering it, bear in mind that it does interact with many medications, including blood thinners and anti-anxiety medications. Adding CBD may lead to unexpected side effects. So, if you want to try CBD, talk to your doctor. And maybe not chug a CBD beer.

IV drips for hydration

Destination cities for weddings, bachelor and bachelorette parties are prevalent. In some cases, they are so popular that you may see shops offering intravenous hydration and vitamin drips. The idea isn’t unique, but its appearance in the mainstream is. It’s not really a lifestyle trend because you don’t do it on a consistent basis. Its chief goal is to counter the effects alcohol consumption has on the body which it does by rehydrating your body by pumping fluids into your veins.

Many of us know after a night of binge drinking, ingesting water before going to bed can help ward off some after-party affects. So, in theory, an IV drip to reintroduce fluids makes sense. But like CBD, the practice is unregulated and often performed in non-medical settings. Since there is not much scientific evidence to support its claims of rehydration, all you may receive is a high-priced bill for a lot of water that ends up in the toilet.

Your best option is something you probably learned growing up, and oddly enough is written in small print on all alcohol-related products and advertising. Drink responsibly. That will save you time, money – and lots of headaches.

Celebrity-endorsed lifestyles

There is little doubt that people are fascinated with the lives of celebrities. Playing into that fascination, many celebrities have developed their own lifestyle trends. Most of the individuals offer advice to reach goals they claim can be achieved by everyone, although a closer look at what they do and what they can afford may be very different from what’s available to you.

Nevertheless, I’m not here to debunk their advice, nor am I here to support it. But all of you have been gifted with common sense, and I encourage you to use it. Most of these sites are types of affiliate or endorsement sites. The celebrities are getting paid for some of the products they support, and not all of them are good for you. A few may even trigger new habits that you’ll wish you hadn’t started.

If your goal is to improve your health or to develop a better lifestyle, you probably already know what’s right for you, or what isn’t. Before ingesting any new medication or supplement, check with your doctor.

Micro-dosing

Micro-dosing used to be known as self-medicating and included anything from drinking alcohol to smoking or injecting chemicals, many of which are illegal. These days micro-dosing means taking tiny doses of LSD, mushrooms, and other kinds of psychedelics to achieve subtle improvements in focus and mood.

Like other things discussed in this article, there is not a lot of scientific research outlining long-term health effects. And getting reliable data is difficult. Even if you have a connection to obtain these substances, dosage and availability are inconsistent.

Micro-dosing can be dangerous, so if you include it as part of your lifestyle, be aware of the risks. While there may be benefits to some people, like improved focus and a happier mood, others experience high levels of anxiety and discomfort. Regardless of any decision you make concerning this lifestyle path, do not replace your prescribed medications or treatments.

Overuse of wellness apps

We have become a nation of people who rely on apps for everything, from scheduling tasks and appointments to clocking our steps and calories. Now, we have health-related apps that individuals use in place of a doctor. Again, this is not a lifestyle trend as much as it is a method of measuring, or assessing good health and good health practices.

I cannot comment on the efficacy of one health-related app over another. Nor am I going to discuss the cost and availability of healthcare overall. But I will say that there are times when an app cannot and should not replace a face-to-face appointment with a qualified healthcare provider.

Essential oils

People sprinkle specific ones on their pillows to promote sleep. Others burn oils in a diffuser to maintain an atmosphere of balance throughout their house. Some people just like how they smell and use them as a sort of incense.

Essential oils are not new in the marketplace. People use them to heal burns, reduce stress, and minimize motion sickness.

As pleasant smelling as some of them are, do they have an enduring effect on your health? Probably not. So, while they cannot harm you, as a lifestyle trend with health benefits, they are not apt to help you long-term, either.

Vaping

Vaping started out as a fledgling lifestyle trend and quickly turned into a nationwide epidemic. There is substantial evidence that vaping can destroy your health, and may cause your lungs to give out. While there is sufficient evidence available documenting the short-term effects of vaping, it has not been around long enough to predict long-term effects. If you’ve never vaped, don’t start. It has no health benefit and can only hurt you.

Gemstone Water

You have probably heard of vitamin water, but gemstone water? Drinking gemstone infused water had been around for about ten years, but it is just now taking root in the mainstream. Its claim is that a gem, or combination of gems inserted into water will enliven and restructure it by the natural vibration of the gems.

You don’t drop gems directly into your water. You first buy a special water bottle complete with a pod in which you insert your selected combination of crystals. For example, if you want love in your life, the theory is you could put rose quartz, garnet, and clear quartz crystals into your pod. You insert the pod into your unique water bottle or glass and fill it with water. In theory your water will be infused with the vibration for love, which will enter your body when you drink the water.

There are crystal blends for anything from improved focus, calmness, better fitness, harmony, beauty, happiness, etc. There is even a diamond one that proposes to build strength and stability.

These gem combinations with the pods are not cheap. The diamond one could run you more than $300. Others run as low as $60. Plus, there are accessories you can purchase – gem decanters and droplets.

This health fad will not harm you in any way. If you believe it is helpful and you can afford it, then by all means incorporate this into your life. Plus, the gems inside of a clear water bottle are beautiful and generate interesting conversations. But if you have limited financial resources, I’d use them for something else.

It can be fun and even motivating to try something new to achieve a goal you have. But when it comes to your health, make decisions that benefit you. Fads and trends are exactly that – fads and trends. They come and go and don’t necessarily help anyone except the person or company manufacturing them. Your best lifestyle resolution is to make one small, healthy change that you implement consistently. You may find that’s all you need to be successful.

I really want to become a Doctor – Is there anything I can do straight away?

Check out the Human Behavior in Medicine: Foundations for Future Physicians on Apprentice Doctor Academy.

Most of us associate inflammation with some kind of bodily injury or arthritis. But did you know that inflammation can also signal other health issues? If your body has excess inflammation, it will signal you in different ways, trying to notify you that something is amiss in your system.

While there may be times when you choose to tell your doctor about some of these symptoms, not all inflammation is harmful. Just like there are two kinds of cholesterol, there are two types of inflammation – acute and chronic.

Acute inflammation helps us heal. If you twist an ankle or sprain your wrist, the area becomes swollen. It may be red and hot to the touch. Those symptoms are your body’s response to injury and begin the healing process, not the least of which is signaling you to stay off the ankle or minimize the use of the wrist. The symptoms are temporary and will dissipate as the injury heals.

Chronic inflammation, however, is serious. If it is left untreated, it can start a chain of symptoms that adversely affect your health.

9 causes of chronic inflammation

Lots of factors contribute to chronic inflammation. Your genetic predisposition, diet, sleep patterns, and other habits are all possibilities. For example, unknown food allergies can cause inflammation in your intestine. But without testing, how can you tell if you have too much inflammation in your body or if everything is just fine?

Here are nine symptoms that may signal you are suffering from chronic inflammation.

You’re tired all the time
Too little or too much sleep can create inflammation. If you are sleeping less than seven hours or more than nine, the cells in your body may respond to these irregular sleep patterns as if they are an illness.

So, even if you think you’re getting enough sleep, if you feel exhausted more often than not, it may be time to see your doctor. If there is an underlying condition, it can be treated.

You have aches and pains
Experiencing pain regularly that is not attributable to an injury is an indicator of a lot of inflammation. If you notice pain at the end of your range of motion, you could have too much inflammation. It could also be a signal that you have developed arthritis. Rather than put it down to age, or dismiss it as no big deal, check it out with your doctor. If you don’t need to cope with it, you shouldn’t.

You’re experiencing digestive issues
Ongoing symptoms like diarrhea or gassiness could be signs of chronic inflammation, especially in the gastrointestinal tract. Among other things, this kind of inflammation can cause bloating and cramping.

It is doubly important not to ignore these symptoms if they happen more often than not because they could signal a food allergy, irritable bowel syndrome (IBS), Crohn’s disease, or other issues that create inflammation that area.

Let your doctor know. You may have to undergo a series of tests before your doctor can give you a diagnosis, but it is worth the effort.

Your lymph nodes swell
Lymph nodes are located in your neck, under your armpits, and near the groin. Sometimes they will swell, serving as a warning that something may be off with your immune system. For example, if you have a cold or sore throat, you may notice swelling in your neck. That’s a signal that your immune system recognizes something is wrong, and it’s working toward getting rid of a bacterial or viral infection. Once your body fights off the infection, and you are well once again, the swelling dissipates.

But if your lymph nodes are always swollen, or hurt, let your doctor know. There could be a more serious issue in play.

Your nose is stuffy
The most common way the body lets you know something is wrong is through inflamed nasal cavities. At first, it may seem as if you have a stuffy nose and you assume it is seasonal allergies or a simple cold. But, since inflammation is the body’s way of fighting off foreign substances and protecting itself, a stuffy nose could be a sign of something else.

Your skin breaks out
Internal inflammation can sometimes reveal itself externally. If you develop a rash, acne, dry skin, or suffer from eczema, you may have some internal inflammation. If any of those conditions are chronic, see your doctor.

You’re struggling with brain fog
As surprising as it is, inflammation can also affect you mentally. You may find you forget more frequently than usual. Or have trouble focusing. Sometimes it is severe where you forget what you’re saying in the middle of saying it. Or it could be subtle. You may notice something is off, or not quite right, but can’t put your finger on.

Many times once you treat chronic inflammation, mental clarity will reassert itself. You can help by making a few simple lifestyle changes. Making better food choices might be the most straightforward and most inexpensive change to make. Fast food, processed food, convenience, and restaurant foods can all lead to increased inflammation levels. If you eat a lot of these foods and also don’t include fruits and vegetables in your diet, nutrient deficiencies can result, which can lead to increased inflammation. Start by eliminating one fast-food or restaurant meal a week; or by eating a piece of fruit daily. Then improve on that each week. A gradual, almost dull approach to making those changes will improve your energy and overall health and could very well reduce other inflammation symptoms.

You have heartburn
In addition to digestive issues, heartburn is another symptom of too much inflammation in the body. Studies have shown that gastroesophageal reflux disease, also known as gastric reflux, may be more related to inflammation than to stomach acids traveling up the esophagus.

According to a study published by the Journal of the American Medical Association (JAMA), it could be the body’s natural inflammatory response that causes pain and damage to the esophagus. By knowing that, treatment may be improved.

You keep getting headaches
No one knows the exact causes of migraines and ongoing headaches, but they could be affected by neurogenic inflammation, which is a type of inflammation in the brain. If you experience a recent onset of headaches or migraines or notice changes from previous headaches or migraines, you may benefit from a neurological exam. That can rule out any organic reasons for the symptoms, including inflammation.

Again, small changes may make a difference. Stress, tobacco, and alcohol use can all stimulate the body’s inflammatory response and lead to migraines and severe or frequent headaches. Relaxation techniques and more regular activity, such as walking around the block, can also decrease chronic stress, which can reduce chronic inflammation.

If you notice any of these nine symptoms, tell your doctor. If you can determine they are due to chronic inflammation, there are ways to treat the causes and get you back to feeling like yourself again.

I really want to become a Doctor – Is there anything I can do straight away?

Check out the Medical Microbiology: Hands-on Laboratory Techniques for Future Medical Professionals on Apprentice Doctor Academy.

It’s no secret that many of us aren’t getting enough sleep and turn to sleep medications for help. Almost forty million Americans get insufficient sleep. They might have trouble falling asleep, staying asleep, or getting restful sleep. Lack of sleep can lead to poor health, including lack of focus, drowsiness during the day, and weight gain, even if you are making healthy food choices.

If you know you are not getting enough rest at night, and find yourself out of energy during the day, you may be tempted to try a sleep medication. Maybe you grab an over-the-counter supplement, or visit your doctor for a prescription. Whatever your choice, research warns of the potential risks of sleep aids.

Lack of Sleep

You’re staring at the ceiling. Perhaps you look at the clock every thirty seconds. Maybe you flip from side to side. You might even count sheep. These are typical behaviors of people who have insomnia.

Most people associate insomnia with not being able to fall asleep. But even if you fall asleep quickly, if you can’t stay asleep, you may also have insomnia. In fact, the inability to stay asleep this is more common symptom.

America Insomnia Survey (AIS) completed a telephone survey involving 6,791 adults. Using the Brief Insomnia Questionnaire (BIQ), about 24 percent of participants had insomnia and indicated that while they could fall asleep, it was hard to stay asleep. Among people with insomnia:

• 61 percent couldn’t stay asleep and woke up frequently during the night.
• 52 percent of people with insomnia woke up too early in the morning.
• 38 percent of individuals with insomnia reported difficulty falling asleep, taking as long as half an hour to drift off.
• 25 percent woke up still feeling tired.
• 50+ percent had two or more symptoms of insomnia.

The study also rated 21 medical conditions that could contribute to insomnia. 50 to 60 percent of people complained of some kind of chronic pain keeping them awake; most frequently citing back or neck pain. Seasonal allergies also were given as primary reasons for insomnia. Overall, people with insomnia rated their health lower than people without the condition.

Sleep Medications

In the past 30 years, people have increasingly turned to medications for assistance sleeping. Most people have heard of brand name pharmaceuticals like Ambien, Lunesta, or Sonata.

The primary visual of advertising for these remedies shows individuals in ambient, restful light, fast asleep, and full of energy the next day. But the ads rush the list of side effects, some of which can be severe.

Although experiencing serious side effects are rare, keep in mind they can happen the first time you take any of the medications. Even if you don’t experience an initial reaction, you can have one with any subsequent dose. Taking the lowest recommended dosage does not reduce risk.

Read all warnings related to these medications and ask questions if you don’t fully understand them. Also, avoid alcohol when taking any sleep aid.

Dietary Supplements

Some people believe taking supplements is a gentler way of helping them sleep. Although that may be true, data is inconclusive that they help in any meaningful way. Knowing the proper dosage that works best for you, and lack of high-quality research are two factors that contribute to ineffectiveness.

In its most recent clinical practice guidelines, the American Academy of Sleep Medicine took a closer look at a few popular supplement-based sleep aids, including Melatonin, L-tryptophan, and Valerian. Ultimately, it recommended against all three.

Many people believe Melatonin helps people fall asleep more quickly without any lingering symptoms. It may reduce the time it takes for you to fall asleep by five or six minutes, but there is insufficient research to confirm it provides anything but a type of placebo effect.

Early studies on L-tryptophan indicated it might be helpful, but some clinical trials reported mixed results. L-tryptophan is a precursor of serotonin and could cause some drug interaction, so check with your doctor before using it.

Valerian has also been studied, but only on a small population. The two largest clinical trials did not show significant efficacy.

Most people don’t have any trouble using other sleep supplements, including cannabidiol (CBD) and kava. They are well-tolerated, but their effectiveness varies from person to person.

You may use chamomile and lavender in a tea. These are considered safe, but don’t improve your sleep patterns. You may believe they are useful because you feel yourself unwinding when using them. But when you’re drinking the tea, you are not working or running around. You’re de-stressing from your day, which relaxes you. When you’re more relaxed, it’s easier to fall asleep.

Black Box Warnings

This past spring, the Food and Drug Administration (FDA) required sleep medications to carry “black-box” warnings. Visually, these warnings have black boxes around them, which indicates that an adverse reaction to the drug may lead to death or serious injury.

Sometimes a black box is added to a label at the time a new drug is approved. But more frequently, it is added after approval of the drug and when the FDA receives reports of side effects. When that happens, the FDA confirms the seriousness of the risk. Then, depending on the severity of an adverse event, a boxed warning is provided, but does so in collaboration with the pharmaceutical company.

A black box does not warn against using the medication. But it does alert you to potential risks so that you can make a fully informed decision about taking it.

When sleep medications were initially developed, no one worried about them. But over the past 26 years, 66 cases have been identified involving severe injury and death in individuals taking these medications. They occurred when people were sleepwalking, sleep-driving, or participating in other activities without being fully awake. Checking with your physician before ingesting any of them is always a good idea.

7 Tips for Taking Sleep Medications

The Sleep Education Center provides seven safety tips if you intend taking any sleep medication.

• Before taking a sleep medication, discuss it with your doctor. Talk about other medicines you already take so you are confident there won’t be any drug interactions.
• Educate yourself. Read the insert that comes with your medication. If you experience any side effects listed, contact your doctor right away.
• Your doctor prescribes the dosage best for you. Do not over or under medicate yourself.
• Never drink alcohol close to the time you’re scheduled to take a sleep aid.
• Most prescription sleeping pills recommend planning for seven to eight hours of sleep. If your schedule doesn’t allow for that much time, don’t take the medication.
• When you start taking a sleeping pill, you may experience a drowsy hangover the next morning. Begin using your medication when you don’t have to be anywhere the following morning.
• Never drive a motor vehicle after taking a sleeping pill.

If you have trouble sleeping – either going to sleep or staying asleep, there are helpful treatments available. Although many people will self-medicate with over-the-counter supplements, your best option is to talk with your healthcare professional or a board-certified sleep specialist about available treatment options. If you have an ongoing problem with insomnia, consider contacting an AASM-accredited sleep disorder center.

I really want to become a Doctor – Is there anything I can do straight away?

Check out the Human Behavior in Medicine: Foundations for Future Physicians on Apprentice Doctor Academy.

Sleep may seem like a luxury when you’re pulling long shifts and trying to keep up with your family’s schedule. However, it’s an absolute necessity for your emotional and physical health, not to mention your professional success. We’ve put together six steps that move you closer to that full seven to nine hours of sleep. Changes may not come all at once, but if you’re slowly and surely using good sleep habits, you’ll more consistently get the rest you need.

1.  Are you spending time outside?

The eyes have special photoreceptors that absorb the sun’s blue spectrum light and directly send messages to the circadian region of the brain. These signals cause the suppression of sleep hormones throughout the day. As light levels decrease, the body prepares to begin the sleep cycle. Increasing your exposure to natural light by taking a walk at lunch or time in the backyard after work can strengthen your circadian rhythms and regulate your sleep cycle. 

2.         Do you eat at regular intervals?

Meal timing is another factor that influences sleep, and consistency is key. The circadian rhythms are influenced by changes in your daily habits. Eating your meals at roughly the same time each day and spacing them at regular intervals creates a pattern the brain can predict. 

3.         Do you limit your caffeine intake?

Caffeine blocks sleep hormones, and it doesn’t affect everyone the same way. Depending on your size and tolerance for caffeine, it may stay in your system and keep you awake for five to seven hours. Stop ingesting it in any form several hours before bedtime. 

4.         How consistent is your nighttime routine?

The brain likes predictable patterns. A consistent nighttime routine prepares the body and gives the brain the “go” signal for the sleep cycle. Your routine is also a good way to address stress or tension before going to bed. Meditation, yoga, stretching, or simply reading a book can help bring down your heart rate in preparation for better sleep. Be sure to perform your routine in the same order every night. 

5.         Is your bed comfortable?

Your bedroom conditions can contribute to wakefulness. A good mattress should keep your spine aligned while you are in your preferred sleep position. If it’s lumpy, too firm, or too soft, it could be causing discomfort and restlessness. Light in the bedroom can be a problem too. Block out streetlight, moonlight, and light from car headlights. If you’ve got noisy neighbors consider, using a white noise app or machine. Try to create the ideal cool, dark, and quiet sleep conditions your body needs.  

6.         What time do you go to bed?

Try to keep the same bedtime (and wake-up time) on weekdays and weekends. If you’re going to bed at 10 pm on weekdays and 1 am on the weekends, you aren’t doing yourself any favors. The human body was designed to run on cyclical patterns that regularly repeat in a 24-hour period. Changing your pattern every few days leaves the brain guessing. It can throw off the timing of your sleep cycle, so you don’t feel tired at bedtime or leave you exhausted mid-day. 

Conclusion

Better sleep comes with a consistent pattern of behavior that supports your body’s sleep needs. As you build these habits into your daily routine, it can strengthen your response to sleep hormones. More importantly, it can help you get a full night’s rest every day. 

I really want to become a Doctor – Is there anything I can do straight away?

Check out the Human Behavior in Medicine: Foundations for Future Physicians on Apprentice Doctor Academy.