Between work, activities, and family, life can feel pretty overwhelming. You may feel like there aren’t enough hours in the day, so there simply isn’t time to get a good night’s sleep. But sleep is one of the most fundamental functions we do each day. Without good sleep, you will not only feel terrible, but you will begin to damage your body.
Without proper sleep, you will likely notice a difference in your energy, mood, and ability to function. And if you consistently wake up from a full night's sleep feeling less than refreshed, you may be dealing with undiagnosed sleep issues.
There is an easy way to check for such a sleep issue that you can do in the privacy of your own home. This simple test costs next to nothing and only takes a few extra seconds at night. Let’s look at what the experts say about this test and how to use the results to train your body to sleep well again!
What We Are Looking For
According to Dr. Mark Burhenne of Ask the Dentist, sleep apnea is the “lack of the ability to breathe properly at night to the point where your sleep is interrupted.” While most people are aware of severe sleep apnea, Burhenne explains that mild forms are often left undiagnosed, especially in otherwise healthy individuals.
Oftentimes a dentist can see early warning signs of sleep apnea through features in the mouth. These early signs include gum recession, tooth sensitivity, TMJ, dry mouth, morning headaches, chipped teeth, and nighttime clenching or grinding.
All of these signs can be attributed to the inability to consistently breathe through your nose rather than your mouth.
A Simple Test
Discovering if you are a mouth or nose breather at night is the first step. But how do you know what you are doing while you are asleep if there is no one watching you throughout the night? The easiest way is to use some special mouth tape to gently tape your mouth shut at night.
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Are you a parent that has decided to skip Halloween this year? Or do you feel trick-or-treating is one of the few normal fall activities that can be done safely?
Whatever decision you’ve made, a great deal of thought probably went into your choice as you may feel especially nervous about your family’s health this year. It makes sense that you would have these concerns as we are in the midst of a pandemic, and the start of the dreaded flu season will soon be upon us soon!
Many people go through the flu season each year just hoping that their family will stay healthy, and this year the stakes seem even higher. But what if you could reframe your perspective and take back some of the power over you and your loved ones' health?
Let’s begin by reconsidering “flu season.” By understanding some of the underlying causes of the season, you can begin making the best choices for yourself (and your family).
The Flu Season Myth
It is true that there are more cases of the flu diagnosed during December and February, but germs for the flu are around all year. If these germs are always around, why do we see an increase in the number of flu cases during the fall and winter months?
I really like the way that Dr. Angie Elliot explains this phenomenon in her article “There’s No Such Thing As ‘Flu Season’.”
“Think for a moment about what would happen if you planted a seed in the ground. You covered it with soil, didn’t water it, offer it sun, or supply it with air. Would the seed grow? NO! Why not?
The answer is that the condition of the soil was not ideal for the seed to take root and for the plant to flourish. Now, consider your body equivalent to soil and a virus or bacteria as the seed. If you planted that seed in your body right now, could it grow?
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As the season changes you may notice a difference in your mood, your energy, and even your outlook on life. You may wonder why it’s harder to get out of bed in the morning, why it’s a struggle to be patient with your loved ones, or why you are beginning to rely on that second (or fifth) cup of coffee to make it through your day!
While there are many factors that impact these changes, lack of sun exposure throughout the winter months may be one of them. One of the main reasons that sunlight affects your well-being so much is the direct impact sunlight has on your Vitamin D levels. Let’s take a look at how this happens and the impact it has on the body!
Sun Exposure & Vitamin D
When your skin is exposed to sunlight, it causes your body to synthesize cholesterol into Vitamin D. It takes time for your system to create and absorb adequate levels of Vitamin D.
Generally speaking a large amount of your skin must be exposed to the sun for at least 30 minutes each day for you to create optimal levels of Vitamin D. During the cooler months it is especially difficult to receive enough sun exposure for this to occur.
While your diet can contribute to your level of Vitamin D, we were genetically designed to receive our Vitamin D from exposure to the sun. If you live in the Midwest you are likely not getting enough sunlight to produce optimal levels of Vitamin D, especially during the cooler months.
What it Means for You
Nearly all the cells in our bodies have Vitamin D receptors, so our bodies can not function properly when we are deficient.
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When it comes to making significant changes, less is often more! Let’s look at what research is showing us about creating new habits, as well as learn a little trick that will actually help you rewire your brain.
Teensy-Tiny Habits
Oftentimes we fail at these changes because we bite off more than we can chew and then feel bad about our progress (and ourselves). By doing these two things we prove that we don’t really understand how successful lasting change is made.
If you really want to make a big impact in your life, start with a teensy-tiny goal. According to behavior scientist, researcher, and author Dr. BJ Fogg this is the best way to make change. In his book, “Tiny Habits,” he encourages you to make your habit ridiculously easy to do.
So, if you want to start reading more, don’t decide to read for 30 minutes every night before bed, simply decide to open a book everyday. Do you need to floss your teeth more? Make your goal as easy as flossing one tooth each night.
I know what you are probably thinking, it’s silly to aim for that when I need a more drastic change. You are right, these little changes by themselves won’t accomplish what you want to achieve. But they will start you on the path towards the change you desire.
Seamlessly Fitting Them In
Once you pick a ridiculously easy habit to work on, choose exactly when you will do this easy action. Think through your day to find a place where this new habit will fit naturally. Then, couple this new habit with something you already do each day.
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Dr. Jamie is back from maternity leave! She will be seeing HEALTHY patients in the office on Monday, Wednesday, and Friday afternoons from 2:00-5:30. To schedule an appointment please use our new online scheduling program described below.
Now offering online scheduling!
Our new online scheduling program will make scheduling an appointment easier than ever - no more phone tag, waiting for a call back, or wondering if it’s too late to text. Acuity online scheduling is available anytime.
How Does Online Scheduling Work?
Simply click on the link below, select the type of appointment you would like, and choose an appointment time that works well for you.
https://acuityschedulingforDuPageFamilyWellness.as.me/
What Type of Appointment Do I Need?
All new patients will need to schedule an hour appointment so that we can do a full medical history and exam.
Existing patients will choose between 15 and 30-minute appointments. While it is difficult to set exact guidelines, the following examples may help you determine what best fits your needs. (Typically a unit of ART is one area, though more involved cases may require more.)
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adjustment only visits (15 minutes)
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one unit of Active Release Technique ART (15 minutes)
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adjustment visits with one unit of Active Release Technique ART (15 minutes)
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adjustments with two units of Active Release Technique ART (30 minutes)
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multiple units of Active Release Technique ART (30 minutes)
- Re-Activation- If you haven't been in for 3+ months (30 minutes)
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