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Health

Five ways to take good care of yourself

Want to make a positive change? Try self-care

It’s typical for many of us to rush into the heart of winter with a flurry of big health goals – like losing weight and hitting the gym more regularly. These are admirable goals, but it’s also important to engage in more forgiving self-care – especially during the cold winter months.

5 self-care tips for year-round mental and physical well-being

1.Stress reduction

You can experience headaches, fatigue, sleep problems, and muscle tension when you are stressed, whether you are on the go or trapped at home during a pandemic. Stress might even cause you to overeat or withdraw from your family and friends. And left unchecked, stress could contribute to high blood pressure, heart disease and obesity.

2. Get more sleep

Dr. Candelore suggests getting 7 to 9 hours of sleep a night to reap the maximum benefits. “Your body actually repairs itself while you’re asleep,” she says.

A lack of sleep can make it harder to focus. And chronic sleep deprivation can impact your body, contributing to conditions like high blood pressure. 

 To get better rest, Dr. Candelore suggests:

  • Going to sleep and waking up at the same time every day, even on weekends
  • Keeping your room quiet, dark and cool
  • Avoiding caffeine or a big meal before bed
  • Ending screen time about an hour before going to sleep

3.Do what you love

You can benefit from practicing a hobby as part of your self-care routine. Activities such as gardening, hiking, or martial arts can get you moving and help you feel good. Hobbies that force you to use your mind – like crafting, puzzles, or listening to music – can also be rewarding.

“Taking up a hobby is a great way to enjoy self-care,” says Dr. Candelore. “Hobbies have been associated with improving mental health and can even reduce depression by stimulating the release of endorphins, brain chemicals that promote wellbeing.”

Taking part in activities with a social component can further boost the benefits. “Staying connected to others can help you stay healthier and happier,” Dr. Candelore notes. 


4. Care for your body

Taking care of your body doesn’t just mean exercising. Flossing your teeth daily, taking a long bath, or trimming your nails are all simple ways to take care of yourself.

“Maintaining good hygiene might seem like an expected part of daily life, but these habits might have changed during COVID-19, which has kept us home more and disrupted schedules,” says Dr. Candelore. “Showering and getting dressed each morning gives us an important sense of routine, while giving yourself a home manicure can help you feel pampered. Even brushing and flossing your teeth can have huge benefits, reducing bacteria in your whole body and just making you feel good.


5. Know when to seek help

A lot of people get the “winter blahs” — minor sadness or restlessness — after the holidays. But if symptoms started in the fall, or become more severe, you may have seasonal affective disorder (SAD), also called seasonal depression.

Symptoms of SAD include:

  • Reduced energy
  • Trouble concentrating
  • Increased appetite
  • Increased desire to be alone
  • Greater need for sleep
  • Weight gain

Having some or all of these symptoms doesn’t necessarily mean you have SAD. But talk to your healthcare provider if you have any concerns.

“While we don’t know the cause of SAD for certain, experts believe it’s related to shorter days and altered production of the chemicals serotonin, which is linked to mood regulation, and melatonin, which causes drowsiness,” Dr. Candelore notes. “Therefore, light therapy may be part of your prescribed treatment plan, if you’re diagnosed with seasonal affective disorder.”

Light therapy for SAD involves exposure to a full-spectrum bright light. During the treatment, you’ll sit near a special device that emits a glow that mimics natural light. Therapy starts with one 10- to 15-minute session a day and may be increased depending on your response.

He adds, “Most importantly, remember that exercise and diet, while part of a healthy lifestyle, aren’t the only components of good health. Self-care is also a valid, even vital, part of a healthy, happy life.”

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Why do pituitary microadenomas occur?

The most common type of pituitary tumor is a microadenoma (tumor) that is less than one centimeter in size. These tumors form on the pituitary gland and are not as dangerous as larger tumors. DNA mutations can cause pituitary microadenomas to form when cells within the pituitary gland grow and divide uncontrollably. Experts aren’t completely certain what causes these genetic mutations. There is a small hereditary factor in a few cases of pituitary tumors, but for the most part, this is not the case.As such, patients with multiple endocrine neoplasia, type I (a hereditary condition commonly known as MEN I) are at increased risk for pituitary tumors and other cancers of the endocrine system.

Microadenomas of the pituitary gland cause the following symptoms

The vast majority of pituitary tumors are not cancerous and do not progress to cause symptoms. However, pituitary microadenomas are more likely to function, which means they can produce hormones.A pituitary microadenoma can result in a number of hormone imbalances, resulting in a diagnosis of the tumor. Here are some of these hormone imbalances and the symptoms they cause:

  • High growth hormone levels – Usually causes swelling and joint pain, and may cause abnormal bone growth on the hands, feet, and face. 
  • ACTH (steroid hormone) levels at high levels – Weight gain, swelling, hair growth, vision changes, and low sex drive are symptoms of Cushing’s disease.
  • Prolactin (luteotropic hormone) levels are high – Men may suffer erectile dysfunction and breast growth while women suffer osteoporosis, decreased sex drive, and infertility.

Microadenoma of the pituitary – treatment

Based on whether or not the tumor is functional, as well as the hormone it produces, the most appropriate treatment for pituitary microadenomas is determined.A pituitary microadenoma may be treated with any of the following options, depending on the individual’s circumstances:

  • Surgical procedures 
  • Treatment with radiation
  • Medication 

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Health

Is every teenager a night owl ?

Teen stereotypes such as staying up late, then sleeping most of the day are well-worn. (And you may recognize it.) But what’s the reason?

Most teenagers need between eight and ten hours of sleep to function at their best. And when schedules are packed with school, sports, clubs, friends, and jobs, the only time they have to unwind is late at night, when the family is in bed and the house is theirs.

As well as older children, younger children require sleep.

When it comes to sleep, children between the ages of 3 and 5 need 10 to 13 hours every night to stay healthy and alert. However, what happens when issues like bedwetting, sleep terrors, and sleepwalking interfere? Treatment can turn fitful nights into tranquil ones. “Seeing a child blossom once their sleep issues are resolved is a beautiful thing,” says a pediatric neurologist. She shares how to help a little one get their rest (so you can, too).

Teenagers’ tendency to become night owls is partly biological. Their bodies take longer to produce melatonin, the hormone that helps promote sleep. As a result, teenagers just don’t become tired until later in the evening. By then, it’s too late to get the sleep they need and make it to school on time.

Lack of sleep can make it hard to focus, or even stay awake in class. Napping might be the first priority when they get home, which may make it tough to fall asleep later.

You can help them change the cycle. A few tips can make it easier for your teen (or anyone) to fall asleep:

  • Keep the bedroom cool, dark and quiet.
  • Don’t do homework, play video games or use a smartphone in bed.
  • Don’t drink energy drinks or other caffeinated beverages after mid-afternoon.
  • Limit screen time before bed.

It is recommended that teenagers get up within two to four hours of their usual wake time on weekends. So yes, getting up by lunchtime is fair. And maybe, in a few years, they’ll even agree with you.

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Ischemia of the spinal cord in acute form

This condition is uncommon but usually presents with profound neurological signs and symptoms, and the prognosis is poor.

Epidemiology

As opposed to acute myelopathies 4,5, acute spinal cord ischemia syndrome represents only 5-8% of all strokes 7. The demographic of affected individuals will reflect the underlying cause, although generally, there are two peaks with different etiologies. The most common cause for the development of this condition in children is trauma or cardiac malformations 5. In adults, the most common cause is atherosclerosis, usually associated with other complications (e.g. thoracoabdominal aortic aneurysm, thromboembolism).

Clinical presentation

The majority of patients developed symptoms quickly, with maximal symptomatology reached within 12 hours for >50% of patients and within 72 hours for the vast majority of patients.

The initial symptoms include back pain (60-70%), loss of bladder control (60%) and bowel control (40%) 4,5. It may seem counter-intuitive, but the first symptom that is felt is usually sensory (60%) despite the anterior cord being most commonly involved 4,5.

However, a patient with a higher cord lesion will experience acute and severe neurological impairment with the inability to walk due to paraplegia and paraparesis, as well as quadriplegia or tetraplegia. Almost all patients have some sensory disturbance, and the majority of patients require urinary catheterization.

It is possible to classify neurological impairments into several distinct entities, although there is great variability in the nomenclature and description of these entities. There are two common patterns of spinal cord infarcts based on which spinal artery is involved, an approach that is perhaps simplistic, but most people would agree with.

Anterior spinal artery syndrome (most common)

  • bilateral (due to single midline anterior spinal artery)
  • paralysis below affected level (initially flaccid; later spastic)
  • pain and temperature sensory loss
  • relative sparing of proprioception and vibration (dorsal columns)
  • incomplete
    • anterior horn syndrome
    • man-in-the-barrel syndrome if cervical
  • Posterior spinal artery syndrome
    • usually unilateral (due to paired posterior spinal arteries) 
    • complete sensory loss at the level of injury
    • proprioception and vibration loss below level
    • minimal, typically transient, motor symptoms

There are a number of less common presentations, which vary widely in terminology, including : 

  • central spinal cord infarct (often the result of severe hypotension)
  • sulcal artery syndrome (resulting in a partial Brown-Sequard syndrome)
  • complete transverse spinal cord infarction (aka transverse medullary infarction).

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DECOMPRESSION OF THE SENSORY ROOT AND ITS REACTION TO TRIGEMINAL NEURALGIA DISCUSSION OF THE CAUSE OF TRIGEMINAL NEURALGIA

A total of 100 patients with tic douloureux were followed up following surgery in two series; in one, the extradural approach was used and the trigeminus sensory root was manipulated in its dural sleeve, while in the other, the trigeminus sensory root was manipulated in the dura. The intradural approach, which caused less postoperative sensory impairment in 100 patients, injured the semilunar ganglion less, and caused more complete relief in 62% of the cases. The patients, however, experienced mild recurrences in 11.5% and severe recurrences in 26.5% of the cases.

A degree of sensory loss had been reported in 26% of those with successful treatment, as well as in 28.3% of those with ineffective treatment. Neither surgical trauma to the nerve root nor incision of the nerve root’s dural sleeve was necessary to ensure success. Neurolysis or manipulation of the sensory root at the point where it crosses the apex of the pars petrosa of the temporal bone appeared to be the key part of the operation.

Many experts believe the cause of this condition is segmental demyelination of the trigeminal sensory nerve in the nerve root or brain stem, accompanied by chronic compression of the nerve root.

Multiple sclerosis is also a link. The incidence of multiple sclerosis is approximately 4 per 100,000 of the population, and only gets worse with age. The average age of onset is 60, with few diagnosed before age 40.

Clinical hygienists at chairside treating patients with TN need to understand more about this, as the triggers can have a profound impact on treatment. It has been described as an electric lightning bolt of intense pain to yawn, speak, chew, brush one’s teeth, and simply touch one’s face. Imagine the extraoral fulcrum you might use during instrumentation. Even the lightest feather-like finger rest could prove disastrous to TN patients. The painful sensation is usually unilateral, lasts several seconds to several minutes, and can occur a few times a day or hundreds of times a day.

Remission can occur, but the intervals between relapses tend to shorten as the patient ages. TN is diagnosed based only on history, after hearing the patient’s description of the pain. It is believed that the condition can lead to depression since daily life activities can be impaired. Experts find that symptoms worsen over time and become less responsive to medication, despite dosage increases and other agents being added.

When it comes to treatment success for TN, standard definitions vary depending on whether it is medical or surgical. If at least half of pain relief compared to baseline readings is achieved with medication, it is considered successful. However, with surgical studies, measurements are different. Complete pain relief is the goal, so this would be considered treatment success.

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Health

Your brain and body will thank you for catching a few Zzzzzs.

Kayleigh DeMace

Sleep is a fundamental part of life. And while scientists are still not entirely sure what it does, we do know it impacts our performance throughout the day. Find ways to prioritize resting at night so you’re recharged for the next day.

It benefits you in so many ways to get enough sleep:

Boost your brainpower

Rest helps your brain function at its best. This will improve your productivity, your ability to concentrate, and your emotional intelligence. If you get good sleep, you’ll be more empathetic. You won’t yawn when your friend is upset about a breakup. And you’ll find the right words to encourage an overworked colleague.

Bonus: Getting enough sleep has the added perks of sharpening your memory and problem-solving skills, no matter your age.

You need to revitalize your body

If you’re hitting the gym, sleeping well can improve your workout. “When you sleep well, your muscles are able to fully rest and recover so you won’t drag your feet at the gym,” says Dr. Boris Gilyadov, sleep medicine specialist and family physician.

You’ll be less likely to develop heart disease, heart attack, stroke, depression, and inflammation with enough sleep. Plus, your immune system will be functioning at its best, so you’ll be able to resist viruses and bacteria.

Lack of sleep causes what effects?

It’s not just children who suffer from sleep deprivation – it’s both adults and children. Stress, anxiety, narcolepsy, and sleep apnea can all contribute to sleep deprivation. Other effects of poor sleep? Obesity, an increased sense of pain and a weaker response to vaccines.

Chronic sleep deprivation may also increase your risk of cognitive decline and dementia.

Sleep deprivation and poor sleep quality can have a direct impact on performance and behavior at school in children,” says Dr. Gilyadov. “Poor sleep quality includes frequent nighttime awakenings.”

What can you do to sleep better?

Set a routine: Get up and go to bed at the same time every day. Even on weekends.

Wake up, and get moving. Summertime is great for getting a better night’s sleep, according to Dr. Gilyadov. Being outside and exercising reduce stress, which directly impacts your rest.

Don’t sleep too much. If you’ve had enough sleep, don’t sleep more — because oversleeping isn’t good for you, either. It can raise your risk for diabetes, heart disease and stroke. Stick to that sleep schedule mentioned above.

Turn off your phone. Put the phone away at least an hour before bed. Exposure to blue light can shorten your slumber.

Having trouble sleeping? Talk to your doctor. They’ll help you find the right treatment to help you sleep better.

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