Home Blog

Category: Blog

May is Better Sleep Month, and Southwoods wants to raise awareness about the benefits of better sleep. Getting adequate rest is beneficial to both your daily life and overall health. Here are 6 tips for getting a good night’s sleep.

1. Increase Natural Light During the Day

One way to help you sleep at night is make sure you are taking care of yourself during the day. Part of this means getting out and exposing yourself to enough natural light during the day. Your body is on its own sort of time clock and not getting enough natural light can alter your circadian rhythm.

2. Stay Active

Staying active and getting enough exercise is essential to your overall health, especially your sleep health. Exercising during the day will burn energy so that you’re tired at night and will help you fall asleep faster when your head hits the pillow. Exercising earlier in the day is usually best, as exercising late at night may have a negative effect on your sleep patterns because your body will still be in an alert and awake state.

3. Limit Blue Light Exposure in the Evening

Blue light exposure comes from things we use regularly like an LED television screen, your smartphone, tablet, and laptop or computer. All of this blue light can reduce the production of melatonin, which may make it harder to fall asleep if you are on these devices for long periods during the day or at night. If you are going to be using these devices at night, there are ways to reduce exposure such as glasses that block blue light and downloadable applications that reduce the blue light emissions from your screens.

4. Consume Caffeine in the Morning and Don’t Eat Late

Consuming caffeine in the morning can help you wake up and have more energy to start your day. Consuming caffeine later in the day can stop your body from relaxing and make it harder to fall asleep. Eating at appropriate times during the day can also help you sleep better at night. The latest you should consume a meal is about four hours before going to bed to ensure that it will not affect your sleep patterns.

5. Reduce the Frequency and Length of Your Naps

Naps are great when taken in moderation or when necessary. Sleeping too long or too often during the day can reduce the melatonin levels in your body at night, as well as interrupt your circadian rhythm. Napping for 30 minutes or less can improve your daily functions, but any more can interrupt your sleep schedule at night.

6. Stay on a Sleep Schedule

Having a consistent sleep schedule is one of the most important ways to make sure you are getting adequate rest. Your body is on an internal clock so going to sleep and waking up at the same time every day can help set an efficient loop for your body to function properly. This can make your daytime hours more energetic and productive.

There are many ways to help improve your sleep and ensure you are getting adequate rest. Increasing your quality of sleep can increase the quality of your day, maximize productivity, and improve overall health. If you have tried many different ways to improve your sleep and still are having trouble, you may have a sleep disorder. If left untreated, these disorders can lead to potentially serious health conditions. If you suspect you have a sleep-related disorder, you can call the Southwoods Sleep Centers at 330-729-9480 to schedule a consultation.

With the weather getting warmer, we all want to spend time outside enjoying the fresh air and sunshine. Exercise is a great way to do just that! Here are 6 benefits of exercising outside:

1. Reduce Stress & Lower Blood Pressure

Studies have shown getting outside to exercise can keep your blood pressure low and help reduce stress. Any form of outdoor activity, from jogging to mowing the lawn to gardening, can keep you less stressed and improve your mood. Breaking a sweat is always beneficial to your mental health, but taking it outside boosts these benefits even more.

2. Boost Vitamin D

Spending time in the sun feels great and also offers a variety of health benefits. Getting your daily dose of Vitamin D can help strengthen your immune system, improve your sleep and help fight off depression. Vitamin D also boosts weight loss, so if you’re working out outside, you may see better results. Just don’t forget to wear your sunscreen!

3. Save Money

The average cost of a gym membership is around $60 per month, which isn’t bad if you can get there everyday. However, with a busy lifestyle, making time to go to the gym isn’t always easy. The good news is outdoor exercise is free, and can pretty much be done anywhere, anytime! All you need is your body and a safe place to exercise – no membership required!

4. Extend Your Workout

Whether you’re running through the park or biking around your neighborhood, the distractions of the outdoors will take your mind off of working out. This will likely result in you not paying attention to the clock, and working out longer than you would inside. Since you’re working out longer, you’ll also boost the amount of calories you burn resulting in a tougher workout.

5. Boost Your Social Life

Exercise can be a lot more fun when you do it with a friend or family member. Instead of grabbing a drink or meeting for lunch, set a time to go for a walk. Having someone to chat with can make your workout fly by and be a great way to stay connected to people in your life.

6. You Won’t Get Bored

Going to the gym or the same workout class everyday can get boring, and if you’re bored, you’re more likely to give up on your fitness routine. There are countless ways to stay active outside and many of the workouts you do in the gym can be done outside as well. Bodyweight exercises can be done anywhere and can increase balance and stability while strengthening muscles.

These are just a few benefits of getting outside to exercise and changing the pace of your regular workout routine. While exercise of any kind is beneficial, getting outside takes the rewards to another level. At Southwoods Health, we believe in providing you with the information you need to benefit your overall health. Keep checking our blog for more tips on how to be healthier in all facets of your life!

April 6, 2021 — Spring has almost fully sprung, and while everyone loves the warmer weather and sunshine, many people find themselves struggling with seasonal allergies. This time of year can be especially difficult if over-the-counter antihistamines don’t do much to relieve your symptoms, or if you prefer to not have to take a pill everyday. With this in mind, we have compiled a list of home remedies to help you comfortably make it through allergy season.

Neti Pot and Saline Spray

A Neti Pot is a small teapot-like device that rinses your nasal cavity with a saline solution, flushing out allergens and loosening mucus. The process of using a Neti Pot is simple. You fill the pot with warm distilled water and saline solvent  and tilt your head to the side. Once you are in position, you can pour the solution into one nostril and let it flow out of the other.

For those that might want a simpler solution, a nasal saline spray might be a good option to help your seasonal allergies. This is a bit easier and may be similarly effective in soothing your allergy congestion.

Honey

Honey is a great, delicious way to help with seasonal allergies! Local honey is typically the way to go because the bees in your area have spread pollen from flowers into the honey they make, so your body will be used to having that in its system. It can be added to tea, blended in smoothies, or eaten by itself with a spoon.

Tea

Peppermint and green teas have antioxidant properties that can help with your congestion and ease your sore throat. Breathing in the steam from these teas can also be helpful and soothing. We recommend honey and/or lemon in your tea to soothe your entire system!

Steamy Showers

Breathing in the steam from your tea isn’t the only steam that’s beneficial in helping your congestion and allergies. Hot, steamy showers are an excellent way to clear up your system, and taking showers immediately after being outdoors can wash allergens and pollen off of your skin.

HEPA Filters

Equipping your entire HVAC system with HEPA filters will trap allergens and make allergy season easier. They are efficient in trapping things such as pet hair, dust, and many other allergens. This will keep the air in your home clean and help you feel better.

At Southwoods, your health is our top priority. These home remedies are simple and will make springtime easier by minimizing (and maybe even eliminating) your allergy symptoms. If you have tried everything and still need medical care to ease your allergies, visit Southwoods Express Care at our Boardman or Campbell locations.

March 23, 2021 — As March winds down and Colon Cancer Awareness Month comes to an end, it’s important to know the facts about Colon Cancer. While there have been medical advancements over the years to detect this disease early and lower the death rate, there are still many myths keeping people from taking the proper steps to protect themselves. Here are the top 5 myths about colon cancer:

There is No Way to Prevent Getting Colon Cancer

While there is never a guarantee you won’t get a disease, there are steps you can take to reduce your risk of getting colon cancer. The most important factor in preventing colorectal cancer is to get recommended screenings as advised by your doctor. Colon cancer typically develops from a precancerous polyp, so detecting these growths before they turn into cancer can be life saving. Other than regular screenings, factors such as weight, diet and exercise can improve your chances of staying healthy.

Colon Cancer is an Older Man’s Disease

Colon cancer affects men and women equally, and of the 53,000 people who will die this year, about half will be women. While the disease affects those of all races, ethnic groups in the United States are even more at risk. The number one risk factor is age. However, in recent years there has been an increase of younger people being diagnosed.

Colon Cancer is Always Fatal

The earlier colon cancer is detected, the greater the likelihood of successful treatment. Unfortunately, many people are not diagnosed in the early stages and the cancer has spread to other parts of the body, which is why screenings are incredibly important – even if you don’t have any symptoms.

If I Don’t Have Symptoms, I Don’t Have Colon Cancer

Over 50% of people diagnosed with colon cancer show no symptoms. Often, by the time symptoms start, the disease has already advanced. Symptoms like a persistent change in your bowels, rectal bleeding or blood in your stool, persistent abdominal pain or gas, weakness and fatigue, and unexplained weight loss can all be serious symptoms and should not be ignored.

A Colonoscopy is a Difficult Procedure

Many people are apprehensive when it comes to having any type of procedure, especially when it requires anesthesia. However, colonoscopies are not painful and only require a small amount of preparation. The procedure itself takes 10-15 minutes, and you can get back to your normal activities the next day.

During Colorectal Cancer Awareness Month, and all year long, take the opportunity to learn more about the disease and find out how you can prevent colon cancer. With proper screening and early diagnosis, there are many treatment options and successful outcomes. Talk to your doctor about screening options today!

March 9, 2021 — March is Colorectal Cancer Awareness Month, a time to educate yourself and others about the disease that affects about 1 in 23 men and 1 in 25 women according to the American Cancer Society. Here are 4 things you should know about this potentially deadly disease:

Age Plays a Role

The older you get, the more likely you are to get colorectal cancer. About 90% of colon cancer patients are over the age of 50. Regular screening should start at around the age of 50 and continue through age 75. While men are more likely to develop the disease, if you are over the age of 50, it’s important to schedule regular screenings.

Lifestyle Changes Can Reduce Chances 

Risk factors can be broad and the lifestyle you choose can have a huge impact on the chance of you getting diagnosed with colorectal cancer. Diet, exercise, and weight all have a major impact on your chances of being diagnosed with colon cancer. Diets high in processed meat and low in fruits and vegetables, fiber and fish will put you at a greater risk of developing colorectal cancer.

A sedentary lifestyle with little to no physical activity can also impact your chances, so staying active and exercising regularly is very important.

Two other lifestyle changes can also lower your risk of colon cancer. Limiting or quitting smoking as well as limiting alcohol intake can keep you healthy and reduce your chances.

Common Symptoms 

Adults, especially those who may have family history or any risk factors, should be aware of the following symptoms for colorectal cancer:

  • A persistent change in your bowel habits, including diarrhea or constipation or a change in the consistency of your stool
  • Rectal bleeding or blood in your stool
  • Persistent abdominal discomfort, such as cramps, gas or pain
  • A feeling that your bowel doesn’t empty completely
  • Weakness or fatigue
  • Unexplained weight loss

Regular Screenings Are Important

For people at average risk of developing colorectal cancer, screenings are recommended to start at age 50 and continue through age 75. Finding cancer early often allows for more treatment options and a higher rate of survival. Colorectal cancer screenings can help find cancer in people that don’t have symptoms, which can be life saving. There are a few different options for screenings, which are typically covered by insurance.

During Colorectal Cancer Awareness Month, and all year long, take the opportunity to learn more about the disease and share what you know with others. Colorectal cancer is typically slow growing, so with proper screening and early diagnosis, there are many treatment options and hopeful outcomes. Take this time to talk to your doctor about screening options for colorectal cancer.

February 23, 2021 — Heart disease accounts for one third of worldwide deaths each year. During American Heart month, and all year, it is important to remember the role our diets play in maintaining heart health. Southwoods Cardiology wants to help give you peace of mind knowing that incorporating any or all of the foods on this list, can help lower your risk for heart disease, cholesterol and more.

Here are our picks for 12 heart healthy foods to add to your diet:

1. Leafy Green Vegetables

There are many great options for leafy green vegetables! Spinach, kale, collard greens, and bok choy taste great and are rich in vitamin K. Leafy green veggies also can help lower blood pressure and decrease your risk of heart disease due to the high levels of dietary nitrites.

2. Berries

It’s no surprise that berries are a great healthy choice, but for heart health we recommend strawberries, blueberries, blackberries and raspberries. The benefits of berries differ from one to another, but the main benefits include lowering cholesterol, blood pressure and BMI.

3. Nuts

Nuts are a great snack option to help keep you full and boost your health. Two of our favorites are walnuts and almonds. Walnuts are a great source of magnesium, copper and manganese, which all help prevent heart disease. A few servings of walnuts in your diet can also help lower your cholesterol and blood pressure. Almonds are considered a superfood and can be enjoyed by themselves or added into your favorite recipes. The benefits of almonds include helping to prevent heart disease, lower cholesterol and reduce belly fat. Both of these nuts, and many others, are delicious and heart healthy.

4. Dark Chocolate

This one can be tricky because chocolate is candy, which is high in sugar and not typically a health benefit. However, high quality dark chocolate in small amounts can satisfy your sweet tooth and provide some health benefits. These chocolates are high in antioxidants, which can boost heart health and are a better alternative to low quality, sugary candies.

5. Fatty Fish

Fish is always a good idea when it comes to heart health, specifically ones rich in omega-3 fatty acids like salmon, mackerel, sardines and tuna. All of these, if incorporated as a regular part of your diet, can assist with lowering diastolic blood pressure. Studies have shown that over long periods of time, a diet including fatty fish have been known to lower blood pressure and cholesterol. Consuming fish can also reduce risks of diabetes and obesity.

6. Beans

Beans are high in resistant starch, which is great news for your heart. They have been known to reduce cholesterol levels in your body. Beans, such as pinto beans, help with reducing blood pressure and inflammation as well. They are great on their own or mixed into soups, salads, and more!

7. Avocados

Avocados are known to have an abundance of potassium which help in reducing cholesterol, as well as reducing your chances of heart disease. The potassium can also lower blood pressure in your body. The average person needs 4.7 grams of potassium and just one avocado can contribute 20% of this daily need. Avocados are delicious and versatile in many recipes!

8. Tomatoes

Tomatoes have a high amount of antioxidants, which have been linked to great heart health. Antioxidant deficiencies can lead to an increased risk of heart disease, heart attack and stroke.

9. Olive Oil

Olive Oil is a great way to boost antioxidants and can be easily incorporated into any diet. The antioxidants will help reduce inflammation and the long term effects will help reduce your risk of heart disease. Swap out other oils for olive oil when cooking or drizzle it on a salad for a great taste and easy way to get more antioxidants.

10. Seeds

Certain seeds are extremely beneficial to your heart’s health. Some examples are chia seeds, flaxseeds and hemp seeds, which have all been linked to reducing inflammation, blood pressure, cholesterol and triglycerides. They can easily be mixed into a smoothie or oatmeal for an extra boost.

11. Whole Grains

Whole grains have three ingredients that make them extremely heart healthy: germ, endosperm and bran. If you’re looking for the right whole grains to buy, we recommend whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Incorporating these whole grains into your diet will help reduce cholesterol and blood pressure, and lower your risk of heart disease.

12. Garlic

Garlic is a staple in most kitchens used to enhance the flavor of your meals. That is great news because it is also heart healthy! Garlic has high amounts of allicin, which is believed to have a multitude of therapeutic effects. These therapeutic effects are believed to help in reducing cholesterol and blood pressure.

 

Southwoods Cardiology understands the little things go a long way when it comes to heart health. This February we wanted to highlight important heart health habits, but they need to be taken into account year round for your heart to be healthy.

Southwoods Cardiology is committed to providing high quality, comprehensive care and works with your primary care physician to ensure that care is coordinated. If you are in need of cardiovascular care and are interested in an evaluation, contact your primary care physician for a referral.

up-arrow-1