Tag: health

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How to Cope with the Effects of Daylight Savings Time

alarm clock set for waking up during daylight savings time

When we spring our clocks ahead one hour this month, we will be pushing sunrise and sunset to be an hour later. Even though we will be able to enjoy the extended hour of sunlight in the evening, losing an hour of sleep and potentially commuting to work in the dark can cause other personal health effects. Throwing off the body’s natural cycle can cause difficulty falling asleep at night and increased fatigue during the day. Below are some ways that you can cope with “losing” that extra hour of sleep:

Expose Yourself to Light

Light subdues the brain’s natural production of melatonin, which is the hormone your body produces to fall asleep. Due to this effect that light has on your ability to fall asleep, it is recommended that you expose yourself to sources of light during the day to keep your body awake and alert. By the same token, you should also avoid being exposed to light during the evening hours so that your body can prepare to fall asleep at your regular bedtime.

Keep Regular Sleep Patterns

It is recommended to try to keep your regular bedtime and time that you wake up to bring your body back into its regular sleep pattern. Getting your body in a routine can help you avoid feeling lethargic during the day.

Avoid Caffeine

Caffeine is a stimulant and can keep you up far past your bedtime. It is suggested that you avoid caffeine products, especially during the evening hours, so you can fall asleep at a designated time.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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What To Know About the Keto Diet

healthy food for keto diet

The ketogenic diet has continued to gain popularity as one effective way to lose weight. Like any diet, this approach to eating may or may not be for you and you should consult a medical professional before making any significant dietary changes. It is always recommended to pair diets with workout plans to supplement weight loss.

How The Ketogenic Diet Works

The ketogenic diet is a low-carb, high-fat diet. The goal is for your body to enter ketosis, a state where your body will start to break down protein and fat, thus causing the individual to lose weight.

Benefits

This diet has been used to manage conditions like epilepsy, diabetes, and metabolic syndrome. Because body fat is linked to various diseases, successful weight loss from this diet can improve heart health, decrease the risk of cancer, and acne. Some studies show that the ketogenic diet may lead to better cognitive function while preventing Alzheimer’s or Parkinson’s disease.

Potential Drawbacks

For long term use, minimal research has been done on the effects of this diet. Long term users may suffer adverse health effects or struggle with keeping the weight off. Being in ketosis for too long may put you at risk for entering ketoacidosis (high levels of acid in the blood) which can become life threatening. Because carbohydrates are a main food group, largely excluding them from your diet may create deficiencies.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Why You Should Reduce Your Salt Intake

Reducing the amount of salt you are consuming is an important step to living a healthier life. On a low-salt diet, you should notice an increase in your energy levels, some healthy weight loss, and lower blood pressure. Hypertension, or high blood pressure, is the leading cause of heart disease and strokes in Americans. If that doesn’t make you want to reduce the amount of sodium in your diet, a study was recently published stating that microplastics were discovered in 90% of table salts sold to consumers. Though there are no known health effects of this finding, it raises the importance of being aware of what we put into our bodies. Here are my tips on how, and why, we should be reducing the amount of salt we consume.

Hypertension

The daily recommended salt intake for a healthy adult is no more than 2,300 mg, or one teaspoon according to the FDA. For those who suffer from high blood pressure, the recommended amount is just 1,500 mg per day which is also the “ideal” amount for all people according to the American Heart Association. To reduce the amount of salt in your diet, it is recommended that you replace processed foods by increasing the amount of fruits and vegetables in your diet. Choosing foods that are labeled “low sodium” is another smart step. For those who just love adding salt to everything, try exploring other herbs and seasonings to use. Taking the time to read the food labels and serving sizes is also important—they are there for a reason and tend to be overlooked.

Exercise & Energy

Once you have the healthy diet portion down, exercising daily will feel easier to do. When you fuel your body with healthy, whole foods, you’ll be in a better condition to incorporate cardio exercise, which is known to increase your energy levels. Fitting in your 60 minutes of daily exercise will be the next step to a healthier lifestyle. It is recommended to exercise earlier in the day rather than at night, as energy increases can impact your ability to fall asleep easily. Regular exercise and healthy eating habits both contribute to your body’s ability to reduce body weight, lower cholesterol levels, and get in control of hypertension.

Dr. Barbara R. Edwards is a doctor of Internal Medicine in the Princeton, New Jersey area – practicing at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

 

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Summer Happenings at Penn Medicine Princeton Medical Center

Dr. Barbara R Edwards, Dr. Edwards Princeton, Dr. Barbara Edwards Princeton

Penn Medicine Princeton Medical Center has undergone major changes in the past year. One of the most notable improvements for our patients this summer is the rollout of PennChart by Epic, an electronic medical record keeping system. The hospital, along with many of the outpatient departments went live on Saturday, June 9th and the launch went smoothly. Following the successful rollout will be six additional offices planned to go live August 14th. The system will be fully implemented throughout the hospital system this coming fall.

Benefits for Patients and Physicians

Penn Medicine Princeton Medical Center has been working with Epic, a software development company who engineered this electronic health record system (EHR) for years. The goal of the EHR system is to unify all medical records for the entirety of the Penn Medicine hospital system. Along with making it easier for all medical staff to securely collect, store and share patient medical information system-wide, PennChart also has a patient portal. Within the portal, patients will have access to their records and will be able to schedule appointments and contact their physicians at their convenience.

Dr. Barbara R Edwards, Dr. Edwards Princeton, Dr. Barbara Edwards Princeton

Streamlined Medical Services

Hospitals all over the country have been using EHR systems similar to PennChart because they facilitate accurate patient diagnosing and prescribing of medicine. The goal of converting to complete electronic records is to make the patient experience more effective and efficient. With a patient’s entire medical history at the fingertips of the physician, the best care plan can be put into place. Epic’s EHR system is one of the top EHR systems on the market and is used in over 50% of hospitals in the United States. Penn Medicine has been working with Epic for over 10 years and is excited to see how this change will positively impact the hospital’s patients and physicians. The implementation of PennChart ensures the continuity and efficiency in the care of our patients, which is always our primary priority.

More information at https://www.epic.com/about.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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5 Great Low Sodium Recipes

Finding great, low-sodium recipes can be time consuming and discouraging, but they are out there. Being conscious of your sodium intake in your daily diet is important because consuming large amounts of salt can result in heart problems. Having high blood pressure, also known as hypertension, can lead to more serious cardiovascular issues like an increased risk of stroke and heart attacks. Other health risks that come along with high sodium levels in the body include water swelling in places like the ankles and legs. Congestive heart failure can occur as well, within people who have pre-existing cardiovascular issues. The Dietary Guidelines for Americans recommends that we limit our sodium consumption to less than 2,300mg per day, or about 1 teaspoon of salt. Below are 5 delicious low-sodium recipes that are not only heart-healthy but will also satisfy those taste buds!

1. Berry Yogurt Cup

With this light, refreshing yogurt recipe, you’ll be wanting to wake up earlier to get your hands on it. The fresh berries blend perfectly with the plain yogurt, making it a great, easy breakfast meal.

Sodium Content: 29mg per serving

Find the recipe here:

https://www.tasteofhome.com/recipes/berry-yogurt-cups

2. Southern Pecan and Apple Salad

This tasty salad will become your go-to lunch meal. The pecans and apples will add crunch to every bite and will leave your taste buds wanting more. The salad includes both sweet and savory flavors, satisfying everyone’s cravings!

Sodium Content: 28mg per serving

Find the recipe here:

http://www.health.com/health/recipe/0,,10000002011076,00.html

3. Oven-Baked Salmon

Nothing screams heart-healthy more than freshly baked salmon. Salmon contains a variety of necessary nutrients that also benefit the body. One piece of salmon is packed with protein, vitamin D and omega-3 fatty acids. Omega-3 fatty acids are important not only when it comes to maintaining a healthy heart but also aid in regulating blood pressure.

Sodium Content: 170mg per serving

Find the recipe here:

https://www.foodnetwork.com/recipes/oven-baked-salmon-recipe-1911951

4. Baked Chicken and Rice

This recipe is so simple, yet a favorite to many. No one will even know how healthy this dish really is because it tastes that great. The chicken is packed with protein and is low-fat at the same time, making it great for those who are trying to eat heart-healthy.

Sodium content: 266mg per serving

Find the recipe here:

https://www.thespruce.com/baked-chicken-and-rice-2246418

5. Peanut Butter Blossom Cookies

There is no better way to end the day than with a delicious cookie in hand. These peanut butter blossom cookies are both sweet and savory, making them the perfect treat. Low in sodium, you can even have 2 of these cookies and you’ll be going to sleep guilt-free.

Sodium content: 16.7mg per serving

Find the recipe here:

https://www.hackingsalt.com/low-sodium-peanut-butter-blossom-cookies/

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.