Real Health Chats

AFIB is short for Atrial Fibrillation.  AFIB is an irregular heartbeat causing palpitations.  AFIB can effect both the rhythm and the rate.   Other symptoms include weakness, fatigue, shortness of breath, dizziness and chest pain.

Biggest risk factor for AFIB is age.  Other chronic illnesses like heart disease, high blood pressure can contribute to having AFIB.  Obesity and family history of AFIB could contribute.

If you are diagnosed with AFIB from your provider listening to your heart, you will likely have an EKG to confirm the diagnosis.

Treatments include, but are not limited to, medications and shock treatment to get back into rhythm.

Biggest complication with AFIB is the development of clots that can travel to the brain and cause a stroke.

If you or a family member have any of these symptoms, please see your provider.

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What medical information is a must when sending your kid to college?  

1. Kids should know how to check in at a doctor's office and they have the information they need for completing forms.

2. Kids should have and their insurance card with up to date insurance information; primary and secondary insurance carrier information; as well as current contact information for you and any other emergency contacts.  Tip: Take a picture of the card and put all the information in their phone for safe keeping.

3. Kids should know what facilities they can go to, i.e. doctor's office, hospital, urgent care.  If your child has a condition that will require consistent care, you should try and have providers in place before or when they go.

4. Kids should know what pharmacy to use and where it is.  Make sure they have their prescription information for any medicines they take regularly and have a full supply when they leave.

5. If you want your kid's providers to be able to talk with you regarding their care, you need to complete a HIPPA authorization form that allows facilities and providers to discuss their care with you.  The HIPPA requirements differ in each state, so you should check the state you are in and that your child will be in college in.  You can search and download the appropriate forms.  Another form you might consider is a Power of Attorney.

Other things to consider:

1. Get a pair of flip flops if your kid shares a shower and bathroom

2. Talk to your kid about anxiety and depression that often presents in college kids.

3. Talk to your kid about safety and problems they may face including alcohol, sex and drugs.

4. Kids leaving will affect you, too!

It's 2020 when we did this podcast, so we had to include Covid19 pandemic safety measures including masks, distancing and hand hygiene. 

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Have you ever wondered about flatus (farts), burps, hiccups and yawns?  Dr. D and Becky attempt to talk about these bodily functions (between all the laughs) and answer a few common questions.  Enjoy!  

Be sure to watch for Dr. D & Becky on social media as they test themselves with the Yawn-O-Meter!  Share your experiences with it as well!  

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Dr. D and Becky discuss Covid 19 as the United States begins to open back up again including topics like when will it end, the use of supplements and video visits with your provider.

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This is an update since our last episode.  Most places continue to be in some level of shelter in place.  Masks are recommended, and in some places required, when out in public.  We should all maintain hand hygiene and other practices to stop the spread of Covid 19.  Mitigation, especially by social distancing, is proving successful to decrease the number of people sick with the disease at one time.  Some areas are beginning to "open up", but most schools continue to be closed for the remainder of the school year.  

Anxiety and depression is more common.  Some helpful practices to alleviate the anxiety and stress are to maintain a schedule, limit your news consumption, and reach out to others.  Seek help from your medical provider if needed.  Take the time to begin or renew hobbies, interests and family activities.  Below is a helpful link. 

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/index.html

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April 3, 2020

The coronavirus continues to spread and is very contagious.  Dr. D & Becky answer questions about the pandemic.  

Ventilators:  Why are there not enough ventilators?  There are enough ventilators for the usual amount of patients who need them.  The system is being overwhelmed by the number of covid patients at one time and the length of time those patients stay on the ventilator.  Many corporations are helping to meet the need of ventilators in hospitals.

Personal protective equipment (PPE): Why is there not enough PPE?  Possible hoarding as things started getting worse.  What is happening now is that every time a possible covid patient is seen, the medical staff has to wear a gown, mask, gloves and face shield.  There are about 330,000 positive cases in the United States.  With between 4 and 10 percent of every test (depending on area) being positive.  The other 90 + percent of tests given have required medical staff in PPE.  PPE can only be used once, so the volume of PPE being used is causing shortages in many areas.  Again, many companies, corporations and individuals are making an effort to fill the need of PPE in the medical community.

Testing: New tests are being developed and should start arriving at facilities soon.   Test results can take a week or more to get get back due to high demand.

What is the risk to the baby if I am pregnant?  The risk is still unclear, but there have been babies born to mothers with covid who have tested positive for the illness as well. 

When can we take our kids in for regular check ups again?  What can I do if I have a non covid related issue I want to see the doctor about?   If you or your child is sick or injured, contact your doctor.  They will give you instructions on what to do.  

Masks:  Masks offer a small layer of protection from the virus, but are most useful to contain respiratory droplets from anyone who could possibly have the illness.

Other protective measures:  obsessive hand hygiene is your best defense.  Wash your hands frequently and well.  Use hand sanitizer between handwashing.  Sterilize all common surfaces like door knobs and cabinets.  Only go out for necessities and as little as possible. 

If you are feeling anxious as you are sheltered in place, try and maintain a schedule, communicate with others as often as needed, get some exercise and fresh air, and contact your doctor if you feel you need more help.

Send information on companies or groups who are going above and beyond to help during this pandemic.  Also send us any questions you may have.

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Covid 19 is the disease that is caused by SARS Corona virus 2.  It is a respiratory illness that can easily spread from person to person. The virus that causes COVID-19 is a novel coronavirus meaning that it is a new strain of the coronavirus and humans have no immunity built up to it. This virus can be very serious and potentially life threatening in patients over 65 or in those with underlying health problems.

Symptoms are similar to cold or flu symptoms and include fever, cough, shortness of breath, body aches, fatigue.  If you have questions about symptoms, call your doctor’s office to ask what you should do.  Many offices are limiting patients coming into the clinic and have a protocol for being seen or sending patients to a specific testing site.  For those with symptoms, call your doctor and remain isolated. Keep in contact with your doctor, they will let you know when to be tested or when to seek care.  Testing is available but has become more limited because of test and personal protective equipment availability.  Currently testing is recommended for the most at risk and the sickest patients.  This may change as more tests become available.  

The incubation period is 2-14 days.  It is important to self quarantine if you have been exposed or have a high potential of being exposed.  Patients with Covid 19 can be contagious before symptoms are present.  

The disease is transmitted by respiratory droplets, but is likely also transmitted by touching surfaces that have been contaminated.  This is why it is important to wash your hands frequently and avoid touching your face where the virus can easily transmit through your nose or mouth.

The most effective way to slow the transmission of Covid 19 is social distancing.  The proper way to social distance.  When outside or in places where you have contact with others, remain at a distance of 6 feet or more and avoid going out in public when it is not necessary.

Don’t panic!  The majority of people who get sick with this virus will recover.  Many may contract the disease and never know it.  We will all get through this if we follow the recommendations and guidelines from local health and government officials.  

More information can be found at the following links.

https://www.cdc.gov/coronavirus/2019-ncov/index.html

https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Are your kids anxious about this disease?  Here are some tips for talking to them about it.

https://www.pbs.org/newshour/health/10-tips-for-talking-about-covid-19-with-your-kids

Next episode:  Dealing with being home ALL the time!  

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A few generalGeneral nutrition guidelines:

Eating a balanced diet of carbohydrates, proteins, and fats is optimum for healthy eating and minimally processed foods are best.

Persons weight X 100 = average maintenance daily caloric need (calories needed to maintain weight)

This will change based on activity level

Ex 200lbs X 100 = 2000 cal daily need to maintain weight

Things to consider when trying to lose weight:

A calorie deficit is needed to lose weight  (less calories in than out)

We need a calorie deficit of 500 per day to lose one pound per week

There are many factors involved in losing weight in addition to calories, so that is why strictly counting calories is not always effective.  Some of these factors include amount of regular exercise you get, your age, general health and metabolism all play a part.

Metabolism slows as we age, about 2% per decade, so it can be more difficult to lose weight as we get older.  Developing healthy habits of eating and exercise is helpful long term.

There are many diet plans and programs.  Some plan types we discussed on the program include:

Low carb

Ultra low carb like Keto

Low fat

Balanced nutrient, low calorie

Ultra low calorie (commercial plans)

Paleo

Mediterranean 

DASH

Intermittent fasting

All of these types of plans can help lose weight if followed correctly, but they may not all be best or effective for each individual person.

Some benefits of choosing a specific plan include:

The upfront work is done for you.  The plan has a system in place that you follow.

There is typically a support system and often an accountability aspect.  These may involve an online group, a coach or a meeting to attend.  

How can you decide what is right for you? 

Talk with your doctor and consider your allergies, overall health, medications, and time you are willing to spend in planning, preparation, tracking and accountability efforts.

If you try a certain plan and it doesn’t work, it’s ok.  Some will work and some won’t.  They are not all one size fits all.

How can you eat more healthy right now?  

Eat less processed food

Have a colorful plate

Balance

Reduce sugar

Chew your food well and slowly, pausing between bites

Stop eating when you feel full

If you have questions send them to us through the contact page at realhealthchats.com

Be sure to subscribe to the Real Health Chats podcast and share with your friends!

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Meeting goals of exercising better is best achieved when you know and start with the essential information on exercise.

A sedentary lifestyle is an independent risk factor of early onset of cardiovascular disease.  To avoid this risk factor, physical activity is important.   Exercise is defined as a subcategory of physical activity that is planned, purposeful and repeated on a regular basis in order to improve and maintain fitness.  150 minutes per week (30 minutes a day, 5 days a week) of moderate intensity exercise is recommended.  Moderate intensity means something similar in intensity to a brisk walk that increases your heart rate.  

A good exercise program incorporates the following  four essential components...

Cardio: examples include walking, jogging, swimming, hiking and biking.

Resistance: examples include weight training, resistance bands, and body weight exercises like push ups.

Balance: examples include Tai chi and heel-toe walking

Flexibility: examples include stretching and yoga*

*yoga is an example of an exercise that uses each of the the four components.

When starting an exercise program visit with your doctor about any concerns you have; start slow; listen to your body; do what you enjoy that is sustainable; and prioritize making the time to do it.  Soreness is common, but consistent pain or injury should be addressed quickly.  

If you want someone to be accountable to as you work toward your fitness goals, send us a message from the contact page of www.realhealthchats.com and put accountability in the subject line.

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Set yourself up for success with your 2020 goals and resolutions.

why, why, why?:  Get to the deep, personal reason for why you set that particular goal.  Ask why until you can’t ask why anymore and hold onto that reason.  This makes it personal and meaningful.

Set SMART Goals

S – Specific:  Be specific about what you want to accomplish with this goal. Think about this as the mission statement for your goal. The “W” questions will help you detail your goal.

Who? – Who needs to be involved to achieve the goal.  Who can help you accomplish it.

What? – Think about exactly what you are trying to accomplish and don’t be afraid to get very detailed in your planning.

When? – Schedule and prioritize your time for your goals.

Where? – Where will you work on the goal?  Where will you get your information and resources?

Which? – Make choices.  I.e.: which program to use, which advice to follow.  Which obstacles are in my way?

M – Measurable:  Good goals need to be measurable.  How will you measure your progress?  Set milestones, but focus on PROGRESS, not PERFECTION or absolutes.

A – Achievable:  Goals should be achievable, but also stretch you.  Consider what will help make the goal achievable and attainable.  What tools, skills or resources do you have or are available to hlep you.

R – Relevant or Realistic:  Set goals and steps along the way that are realistic and relevant to what you are doing.  Don’t limit yourself, stretch beyond what you think is possible.  Consider your big goal, then set small achievable goals and focus on PROGRESS.

T – Time-Bound, Time-based:  Set time parameters and target dates. Time constraints helps in focusing on a goal, provides a place to measure, and evaluate.  Pushing through until an end date takes strength and resolve and hitting that mark often is a confidence booster that prepares you for the next milestone.  Set your long game time goal.  Then start breaking this down into smaller, measurable, achievable, realistic goals.

We want you to succeed!!  We want to help you and be a part of celebrating your success and also want to accountable to you!  So, if you would like to be part of our accountability program, please go to our website to the contact page.  Send us a message with “accountability” in the subject line.  We’ll be supporting each other in setting SMART goals and share successes, setbacks and celebrations!!

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