Precision Pain Solutions

Monday Morning Medical Minute With Precision Pain Solutions:

Good morning, I am Dr. Torrence Stepteau, one of the partner physicians with Precision Pain Solutions, a Division of American Pain and Wellness. For the past 4-5 weeks, my partner and I have been sharing videos and writing articles to provide information that will allow our patients, and our internet community at large, to better prepare themselves from a health and wellness standpoint, while battling the Covid-19 global pandemic. We have discussed topics such as the importance of regular exercise, improved sleep, as well as stress management. Today’s topic will briefly discuss proper nutrition and how it can help improve your immunity to help fight infection, and cancer.

The following is an excerpt from and article I recently read discussing proper nutrition and it’s benefits:

A diet rich in fruits and vegetables is recommended by cancer experts as well as registered dietitians. The American Cancer Society and the American Institute for Cancer Research recommend eating 5 or more servings of a variety of vegetables and fruits each day to ensure that your cancer risk is as low as it can be. The United States Department of Agriculture ( USDA) 2015-2020 Dietary Guidelines for Americans recommends about 3 cups of vegetables per day and 2 cups of fruit per day for women, and 4 cups of vegetables and 2.5 cups of fruit per day in men. In previous posts, I have been a big proponent of do as I do not just as I say. I must admit, I have been delinquent in following this nutrition advice, but I am a work in progress, and promise to get better, and you can too!

Nutrition experts say that variety is key, because different fruits and vegetables have different nutrients. One way to eat a variety of fruits and vegetables is to eat foods with all the colors of rainbow. Green is brocoli, red is red peppers, yellow is bananas, purple can be egg plant or grapes, and orange is an orange. Also, try to eat dark vegetables( think spinach, collard greens, or kale) at one meal, and orange( carrots, sweet potatoes, or squash) the next.

Just as improved sleep, exercise, and decrease stress all decrease cortisol levels in your body, and thus improve immunity, proper nutrition plays a vital role as well. The topic of nutrition is too in depth for just one article, so I will leave you with a few thoughts that I will expand upon in future articles. There are at least 15 foods that are known to boost the immune system. These include 1. citrus fruits, 2. red bell peppers, 3. broccoli, 4. garlic, 5. ginger, 6. spinach, 7. yogurt, 8. almonds, 9. sunflower seeds, 10. turmeric, 11. green tea, 12. papaya, 13. kiwi, 14. poultry, and 15. shellfish. I will go in to more detail on the boosted immunity benefits of these foods in my next post, but until then, try to digest some of this information( no pun intended), and incorporate some if not all of these recommendations into your daily diet. I know that is my plan, and we can continue on this improved fitness and improved health and wellness journey together.

Thank you for your time,

Torrence Stepteau, M.D.

Monday Morning Medical Minute With Precision Pain Solutions:

Good Morning. I am Kamlesh Sisodiya, MD. with Precision Pain Solutions.

Here is your prescription for sleep!

PRESCRIPTION:
Get Solid Sleep
DIRECTION:
6-8 hours of sleep nightly
REFILL: Forever

What is sleep? How is it affected by chronic pain?

Our bodies require sleep in order to maintain proper function and health. In fact, we are programmed to sleep each night to restore our bodies and minds. Our internal biological clock and the sleep-wake cycle “switch” are the two internal systems that largely determine the timing of our transitions from wakefulness to sleep and vice versa. These two factors also explain why, under normal conditions, we typically stay awake during the day and sleep at night.

Out of all medical conditions, pain is the number one cause of insomnia. People with chronic pain cite trouble falling asleep as one of the most prevalent types of sleep disruption. Waking up during the night and waking earlier than desired are also frequent problems.

But there are somethings you can do to help get restful sleep. Start by tracking your pain symptoms and sleep patterns, and then make healthy changes to your daytime habits and bedtime routine:
•Keep a regular sleep/wake schedule.
•Get some exercise during daytime.
•Develop a bedtime ritual, such as taking a warm bath or light reading
•Limit or eliminate caffeine four to six hours before bed.
•Avoid alcohol and heavy meals before going to bed.
•Turn off your TV, smartphone, iPad and computer a couple of hours before your bedtime.

You also can also adopt relaxation techniques to help induce sleep. These include:
•Give yourself an extra hour before bed to relax and unwind,
•Take time to write down worries and plans for the following day
•Meditate
•Do deep breathing exercises

Finally, create a comfortable sleeping environment. For example:
•Make sure your bedroom is dark, quiet and well-ventilated.
•Make sure your mattress, bedding and pillows are comfortable.

So get your prescription of solid sleeping and dreaming! Stay safe and healthy. God Bless!

Kamlesh Sisodiya, M.D.