Sleep is a critical need for not only the human body, but all mammalian lifeforms known to us. The process and purpose of sleep is one that only recently is being understood more than simply “We need it”. However, sleep scientists are starting to better understand what sleep does, why we need it, and how to get more of it. To dip our toes into the subject, first step is to understand how our body responds to sleep and the distinct stages of our sleep cycle. Check out this video for a great breakdown!
The most agreed upon theory in modern medicine is the Restorative Theory. As put by Malow & Shelton (2021) “Sleep “restores” and repairs what is lost in the body when we are awake. Think of sleep as a reset button, similar to restarting our computers so they work better.” (p. 43)
Stages of sleep
(Non-Rapid Eye Movement) NREM Sleep
Stage 1: Awake
Stage 2: Light Sleep
Stage 3: Deep sleep
REM Sleep
NREM vs REM sleep is recognized as very distinct from each other. As our body and brains respond differently during each. Initially we go through a cycle of NREM Sleep starting at light, entering deep, and rising back to light. After a full cycle of this is completed we enter REM sleep. During which our brain is very active. This is also the stage of sleep where we dream!
But why do we need to sleep?
The detriments of getting an improper sleep are well known to most, if not all of us. To name a few, fatigue, mental fog, headaches, and decreased control of our emotions. Chronically not getting enough sleep can also increase chances of heart disease, depression, and even cancer.
A large reason why this is can be ascribed to something which is now ever-present in our daily life, electronic screens. This is the primary “big bad” when we are talking about sleep disrupters. The blue light which our devices emit tricks our circadian rhythm into thinking it’s still daylight out, inhibiting the production of melatonin.
Hazards of Chronic Fatigue
Depression
High blood pressure
Heart disease
Reduced immune system function
Impaired emotional regulation
Cognitive “fog”
Muscle aches
Headaches
And many more…
But what can we do about it?
Getting better sleep takes some work. A lot of us have developed unhealthy routines which make it more difficult to get a proper night’s rest. The most common of which is simply not giving ourselves enough time to sleep!
Trying to catch up on sleep doesn’t work either, especially if you attempt to do so through naps. All that a nap does is throw off your sleep for the upcoming night, particularly if you take a nap after 3:00pm.
What to do
Keep screens out of the bedroom, and don’t use them an hour before bed
Ensure a dark, calm space to get your rest in
Don’t lay in your bed unless you intend on falling asleep
If you don’t fall asleep in 15 min, get out of bed (to help build association of bed=sleep)
Taking these steps may seem like a large change, especially if you’re used to scrolling on your phone before bedtime. Although according to modern sleep science, you won’t regret it after your trip to dreamland!
References:
Fleming-Michael, K. (2003). The Sleep Factor. Soldiers, 58(10), 38.
How to Sleep Better. (2020). TIME Magazine, 196(7/8), 77.
Malow, B., & Shelton, A. R. (2021). Why Do We Sleep? Exceptional Parent, 51(6), 42–44.
Smith, M. G., Cordoza, M., & Basner, M. (2022). Environmental Noise and Effects on Sleep: An Update to the WHO Systematic Review and Meta-Analysis. Environmental Health Perspectives, 130(7), 076001-1-076001-23. https://doi.org/10.1289/EHP10197
Breastfeeding is not an easy thing for a new mom and her newborn. As a new mom you have never breastfed before and your baby was not born knowing how to breastfeed although some newborns look like they were. There is so much information that you need to learn and understand in order to be successful at breastfeeding.
Most people don’t understand that a newborns stomach in the first 24 ours is only about the size of a cherry. At about day three their stomach is about the size of a walnut and can hold anywhere between 22-27mL. Their stomach gradually increases in size and ability to hold more volume. By thirty days (on month) of age their stomach should be able to hold anywhere between 80-150mL. When they latch their newborn to the breast they have so much focus on if their newborn is getting enough colostrum. Within the first 24 hours you should expect your newborn to feed 8-12 times. There is no set time for feeding so you need to watch for feeding cues.
One important thing you need to learn about a newborn is their feeding cues. When studying your newborns behavior you will notice subtle cues that shows they are hungry like stirring around, opening their mouth and sticking their tongue out, and turning their head from side to side seeking/rooting. When you start to see your newborn stretching, moving around a lot, and putting their hand in their mouth they are really hungry. Late feeding cues are when your newborn is crying and turning red from crying and lots of movement.
Some important things that you want to do within the first twenty-four hours of life are to establish the first latch within the first hour of life. Typically once your newborn is born, they are expressing feeding cues within ten minutes of life. You want to but your newborn skin to skin as you establish that latch. After a few successful feeds, it is not uncommon for a newborn to become sleepy and not want to feed for more than four hours. This is okay as long as your newborn does not show any signs of hypoglycemia (jittery when not disturbed, unable to wake). The first milk your baby receives when latched is called colostrum. Typically you produce a small amount which can be worrisome but it is very nutritious for your newborn. One other important thing you know is that it is not uncommon for your newborn to lose 7-10% of their birth weight while they are in the hospital. Typically your newborn is at birth weight or has exceeded birth weight by their two week well baby appointment.
One of the most common questions is, “How do I know my baby is getting enough to eat.” One of the most important things to notice is that your newborn is gaining weight. Another sign is that your breasts are feeling softer after each feed. You want to make sure that your newborn is peeing and pooping. On day one your newborn should have one pee and one poop. By day two they should have two pees and two poops, day three they should have three poops and three pees, after day four they should have three or more pees and three or more poops. The next sign that is important to pay attention to is your baby swallowing at the breast. One of the last signs is that your baby is satisfied after each feed.
Another important question that is asked is about storing breast milk. Fresh breast milk (meaning it was just pumped) is good at room temperature (78F or lower) for 4 hours. Breast milk that has been thawed and left out at room temperature is only good for 1-2 hours. Breast milk that is stored in a cooler with a least 3 ice packs is good for twenty-four hours where breast milk that is stored in a refrigerator (40F or lower) is good for 4 days. Thawed breast milk that is stored in a refrigerator is only good for 24 hours. When you start to freeze your breast milk, a typical freezer keeps your breast milk good for up to six months but a deep freezer it good for six-twelve months. Once your thaw your breast milk, it is not safe to refreeze it.
Here are some very important facts that you might not know as a first time mom. There are times where your baby might reject breastfeeding like when they are sick, teething, or not feeling their best. For the first few weeks after giving birth, breastfeeding will cause menstrual like cramps. Some medications are not safe to take while breastfeeding so you should always check with your healthcare provider. Breastfeeding can cause a lot of stress that sometimes develops into depression. Believe it or not, some women are not able to build enough of a supply to feed their baby and have to supplement.
The most common complications with breastfeeding are sore nipples, breast engorgement, plugged milk ducts, low breast milk supply, and overabundant supply of milk. For complications like this, it is important to meet and follow up with a lactation consultant so they can guide you through a better experience.
When it is time for your newborn to feed you want to make sure that you get yourself in a comfortable position because you could be feeding your newborn for a while. You want to make sure that the position your choose allows your newborn to get a good deep latch and keeps your newborn close to your body. There are countless positions you can try, it is important that the position your choose is comfortable for both you and your baby.
One of the last things that gets asked about is how you know your baby as a good latch. Well the latch should not be painful. Not even a little bit painful. Your baby should be tucked in close to your body and their nose should not be buried into your breast.
Below is a video of a lactation consultant meeting with a new mom and newborn that is having difficulties with latching.
Breastfeeding is not an easy thing for a new mom and her newborn. As a new mom you have never breastfed before and your baby was not born knowing how to breastfeed although some newborns look like they were. There is so much information that you need to learn and understand in order to be successful at breastfeeding.
Most people don’t understand that a newborns stomach in the first 24 ours is only about the size of a cherry. At about day three their stomach is about the size of a walnut and can hold anywhere between 22-27mL. Their stomach gradually increases in size and ability to hold more volume. By thirty days (on month) of age their stomach should be able to hold anywhere between 80-150mL. When they latch their newborn to the breast they have so much focus on if their newborn is getting enough colostrum. Within the first 24 hours you should expect your newborn to feed 8-12 times. There is no set time for feeding so you need to watch for feeding cues.
One important thing you need to learn about a newborn is their feeding cues. When studying your newborns behavior you will notice subtle cues that shows they are hungry like stirring around, opening their mouth and sticking their tongue out, and turning their head from side to side seeking/rooting. When you start to see your newborn stretching, moving around a lot, and putting their hand in their mouth they are really hungry. Late feeding cues are when your newborn is crying and turning red from crying and lots of movement.
Some important things that you want to do within the first twenty-four hours of life are to establish the first latch within the first hour of life. Typically once your newborn is born, they are expressing feeding cues within ten minutes of life. You want to but your newborn skin to skin as you establish that latch. After a few successful feeds, it is not uncommon for a newborn to become sleepy and not want to feed for more than four hours. This is okay as long as your newborn does not show any signs of hypoglycemia (jittery when not disturbed, unable to wake). The first milk your baby receives when latched is called colostrum. Typically you produce a small amount which can be worrisome but it is very nutritious for your newborn. One other important thing you know is that it is not uncommon for your newborn to lose 7-10% of their birth weight while they are in the hospital. Typically your newborn is at birth weight or has exceeded birth weight by their two week well baby appointment.
One of the most common questions is, “How do I know my baby is getting enough to eat.” One of the most important things to notice is that your newborn is gaining weight. Another sign is that your breasts are feeling softer after each feed. You want to make sure that your newborn is peeing and pooping. On day one your newborn should have one pee and one poop. By day two they should have two pees and two poops, day three they should have three poops and three pees, after day four they should have three or more pees and three or more poops. The next sign that is important to pay attention to is your baby swallowing at the breast. One of the last signs is that your baby is satisfied after each feed.
Another important question that is asked is about storing breast milk. Fresh breast milk (meaning it was just pumped) is good at room temperature (78F or lower) for 4 hours. Breast milk that has been thawed and left out at room temperature is only good for 1-2 hours. Breast milk that is stored in a cooler with a least 3 ice packs is good for twenty-four hours where breast milk that is stored in a refrigerator (40F or lower) is good for 4 days. Thawed breast milk that is stored in a refrigerator is only good for 24 hours. When you start to freeze your breast milk, a typical freezer keeps your breast milk good for up to six months but a deep freezer it good for six-twelve months. Once your thaw your breast milk, it is not safe to refreeze it.
Here are some very important facts that you might not know as a first time mom. There are times where your baby might reject breastfeeding like when they are sick, teething, or not feeling their best. For the first few weeks after giving birth, breastfeeding will cause menstrual like cramps. Some medications are not safe to take while breastfeeding so you should always check with your healthcare provider. Breastfeeding can cause a lot of stress that sometimes develops into depression. Believe it or not, some women are not able to build enough of a supply to feed their baby and have to supplement.
The most common complications with breastfeeding are sore nipples, breast engorgement, plugged milk ducts, low breast milk supply, and overabundant supply of milk. For complications like this, it is important to meet and follow up with a lactation consultant so they can guide you through a better experience.
When it is time for your newborn to feed you want to make sure that you get yourself in a comfortable position because you could be feeding your newborn for a while. You want to make sure that the position your choose allows your newborn to get a good deep latch and keeps your newborn close to your body. There are countless positions you can try, it is important that the position your choose is comfortable for both you and your baby.
One of the last things that gets asked about is how you know your baby as a good latch. Well the latch should not be painful. Not even a little bit painful. Your baby should be tucked in close to your body and their nose should not be buried into your breast.
Below is a video of a lactation consultant meeting with a new mom and newborn that is having difficulties with latching.
Gummy vitamins are chewable multivitamins with a texture that comes in many different colors and shapes. They are used by many people in all different age groups for daily supplements. Gummy vitamins are the desired choice for most people who dislike taking traditional pills.
Who can use gummies with multiple vitamins?
Gummies can be consumed by adults and children of appropriate ages.
The Media Review
Not sure if you’re getting enough nutrients to support your immune system and overall health? Even with a balanced diet, you can still lose essential vitamins and nutrients. Multivitamins are a quick, easy, and convenient way to help supplement your diet. Our multivitamin dietary supplements help take the guesswork out of nutrition. From our gummy multivitamins to our soft gels, each multivitamin product helps to provide nutritional support for several vitamins and minerals and fill in nutrient gaps.
Scientific Reports
The article “Vitamin gums” by Gambon and Brand (2021) shows how gum vitamins are taking over the market as nutritional supplements. The author states different purposes for gum vitamins and further explains the expected rise of gummy vitamins in the global market. The authors stated that by 2026 the increase of gummy vitamins would have increased to 9.3 billion US dollars. The authors also explain various persons that can utilize the consumption of multivitamins. In addition, the authors explained the ingredients found in the vitamin gums to ensure it is more convincing to the audience. Two of the ingredients food in vitamin gummies include sugar and citric acid. Lastly, the authors warn that consuming 2 to 4 vitamin gums daily increases the risk of dental issues and caries due to the high sugar content of the gum.
“What patients – and doctors – need to know about vitamins and supplements” is a resourceful article by Tello (2018) describing individuals who can take vitamin and mineral supplements. Furthermore, the article warns about incredible sources of vitamins and other supplements. The author stated that individuals with a high risk of nutritional deficiencies should take the supplement. Even though anyone can take supplements, they are effective when a specific target has to be achieved. Additionally, the author reveals that each supplement has specific guidelines for various groups of people, for instance, pregnant women. The authors aimed to inform readers about various aspects of vitamin and mineral supplements. The article directly relates to a study by Walters, Turner & Bales (2021), which warns about accidental medical poisoning. Therefore, when the supplements are not correctly consumed, they can turn into poison.
Reference
Gambon, D. L., & Brand, H. S. (2021). Vitamin gums. British Dental Journal, 230(1), 4-5. https://www.nature.com/articles/s41415-020-2560-0
Tello, M. (2018, March 16). What patients – and doctors – need to know about vitamins and supplements. Harvard Health Publishing. https://www.health.harvard.edu/blog/patients-doctors-know-vitamins-supplements-2018031613418
What is Diabetes? Is knowing the effects on skin important?
What is Type Two Diabetes?
Type two diabetes is a disease where a person lacks the ability to regulate their own blood sugar appropriately CDC (2022). Almost forty million people have type two diabetes in the united states. Of the united states population, almost one hundred million are pre-diabetic. Although the CDC (2022) states that pre-diabetes can most likely be reversed once a person is officially diagnosed, through a healthy and active lifestyle. Diabetes is one of the most prevalent, preventable disease’s and has serious implications on a persons health. This disease can result in serious complications such as vision, heart, kidney issues and skin infections. People who suffer from diabetes need to form good self care habits, this includes taking care of their skin. As a result of diabetes, people can have multiple skin issues, that sometimes results in an amputation. It is recommended that education, healthy living and wellness are key components in battling diabetes (CDC, 2022).
Skin conditions as a result of having diabetes effects nearly fifty percent of people who have the disease (Mendes et al., 2017). These conditions range in severity however the most common skin conditions are listed below:
Skin Infection
Skin Plaques-rough patches of skin causing uncomfortable itching sensation
Ulcers- Open patches of skin
Skin Care Tips
Monitor blood sugar levels.
Keep yourself hydrated.
Pat yourself dry after showering.
Take cooler showers to prevent your skin from being dry,
Wear Sunscreen when outside.
Moisturize your skin.
Diabetics being susceptible to an array of skin conditions, the feet are not excluded within this (Preventive foot care in diabetes, 2004). In fact, the people who suffer from this disease are at an extremely high risk for developing various foot/skin related issues such as infection and or amputation. It’s recommended that patients with this disease manage their conditions to ensure they maintain skin integrity on their feet (Preventive foot care in diabetes, 2004). The video below depicts various ways to ensure, safe and appropriate foot care for someone with diabetes.
Foot Care Tips
Wear Well Fitting Shoes to Prevent Sheering
Have Vascular testing done
Perform daily skin checks.
See a podiatrist frequently
Additional Resources:
https://www.cdc.gov/dotw/diabetes/
This is the CDC website that provides a general overview of the disease
https://diabetes.org/healthylivingnews
This resource assists with living with the disease and how to manage blood sugar levels
Centers for Disease Control and Prevention. (2022, November 3). Diabetes. Centers for Disease Control and Prevention. Retrieved November 13, 2022, from https://www.cdc.gov/dotw/diabetes/
Mendes, A. L., Miot, H. A., & Haddad, V. (2017). Diabetes mellitus and the skin. Anais brasileiros de dermatologia, 92, 8-20.
YouTube. (2022). 10 Ways to save a diabetic foot from amputation. YouTube. Retrieved November 4, 2022, from https://www.youtube.com/watch?v=ARllHd0ouuo.
YouTube. (2022). 7 Tips To Avoid The Common Skin Problems Caused By Diabetes.YouTube. Retrieved November 4, 2022, from https://www.youtube.com/watch?v=oJtXb87_kQY.
Type 2 Diabetes is when the body has a problem with the way it regulates and uses blood sugar, also known as glucose. Glucose is an essential source of energy. With type 2 diabetes your body does one of two things: Either the pancreas does not make enough insulin, or your cells respond poorly to the insulin that is produced. (Insulin Resistance!!)
Insulin is a hormone made in the pancreas. It helps sugar move in and out of your cells. The cells in your body need sugar for energy. If the sugar can not get into the cells, it stays in the blood. Which then causes high blood sugar levels.
High blood glucose levels= damaged blood vessels= Serious Health complications
Most Common symptoms:
*Frequent urination
*Excessive thirst
Other symptoms include:
* Increased hunger
* Fatigue
* Blurred vision
* Unintentional weight loss
* Slow healing wounds
* Frequent infections
* Itchy skin
* Numbness and tingling in hands and feet
* Areas of darkened skin
Symptoms develop slowly. Many people are unaware for years they have Type 2 Diabetes
Are you at risk??
Pre-Diabetes: Higher than normal blood sugar levels, but not high enough to be diagnosed with type 2 diabetes. About 1 in 3 Americans have prediabetes. You wont know until you get tested!
Risk Factors include: Family history, age (especially 45 and older), overweight, physically active less than 3 times per week, African American, Hispanic or Latino, American Indian, If you have non-alcoholic fatty liver disease
How can I lower my chances of developing type 2 Diabetes??? ***Life style Changes***
There is no cure for Type 2 Diabetes but there are crucial steps towards prevention and management:
Lose weight! Try to lose about 5% to 7% of your starting weight. For example: If you currently weight 200lbs, your goal would be to lose about 10-14 pounds.
Get physically active! Exercise helps improve blood flow and lowers blood pressure!You should aim to get at least 30 minutes of physical activity 5 days a week. Talk with your healthcare provider about what activities will be best for you.
Eat healthy ! The main goal is to maintain blood sugar levels. You should try to follow a meal plan that includes foods from all food groups, lower calories, healthy fats, and the same amount of carbohydrates at each meal.
Suggested Portions:
* Vegetables – about 3 cups
* Fruits – 1 to 2 cups
* Grains – about 4 ounces
* Protein – about 5 to 6 ounces
* Dairy – about 3 cups
* Oils/fats – no more than 7 teaspoons
Talk with your provider about beginning an exercise program, healthy meal plans, and start making healthier choices towards a healthier you.
YOU ARE NOT ALONE! Call Center for Information at 1-800-342-2383 (1-800- DIABETES) for guidance, information, concerns, programs,events, and more!
Linke, CS., Kelly, J., Karlsen, M., Pollard, K., Trapp, C. (2022). Type 2 Diabetes Prevention and Management with a Low-Fat, Whole-Food, Plant-Based Diet. Journal of Family Practice. 71(1), 41-47.
Diabetes is a chronic health disorder that affects how your body processes food and turns it into energy.
After you eat or consume food, your body takes this food and metabolizes or breaks it down into a sugary compound known as glucose. Once broken down into glucose, your body releases this compound into the bloodstream. As the levels of glucose within the bloodstream increase, signals are sent to your pancreas to release a hormone known as insulin. This insulin hormone is what allows glucose into the cells of your body, providing them with the energy required to complete bodily functions. Diabetes occurs when the pancreas cannot produce enough insulin within the body, and as a result, there is a build-up of glucose (sugar) within the bloodstream.
Types of Diabetes:
There are 3 main types of diabetes which include Type 1, Type 2, and Gestational.
Type 1 Diabetes
Type 1 diabetes is believed to be caused by an autoimmune reaction within the body. The result of this reaction is the body stops making insulin. Typically Type 1 diabetes symptoms are seen earlier in childhood and diagnosed in young adulthood. Due to the body ceasing to actively make insulin, individuals with Type 1 diabetes must take insulin daily to survive. Presently, there is no known preventative or cure for Type 1 diabetes.
Type 2 Diabetes
Type 2 diabetes occurs when the body is unable to regulate glucose levels and keep them within normal limits. Usually, Type 2 diabetes takes many years to develop and can be prevented or delayed by living a healthy lifestyle. Many times, symptoms of Type 2 diabetes are not as pronounced as they are with Type 1, which results in many individuals being diagnosed later in adulthood. Type 2 diabetes can typically be managed using a combination of oral medications, physical activity, and a healthy diet.
Gestational Diabetes
Gestational diabetes can appear in pregnant women, even if they have never had diabetes. Gestational diabetes can increase the potential risk for health problems in the baby. Although gestational diabetes will typically subside after pregnancy, it does increase the risk of developing Type 2 diabetes later in life, in both the mother and child.
How does Diabetes Affect Your Health?
Unfortunately, individuals with diabetes are at an increased risk for certain negative health implications, some of which include:
Cardiovascular Disease
Stroke
Vision Deficits (retinopathy, cataracts)
Dental Disease
Kidney Disease
Nerve Damage (also known as Neuropathy)
Foot Issues (due to decreased blood circulation)
Decreased Wound Healing
Additionally, individuals with diabetes must take extra care to in maintaining good skin integrity. Dry or broken skin can lead to significant health concerns in people with diabetes. Poor skin care can result in an opening in the skin, allowing bacteria or germs to enter the bloodstream. Individuals with diabetes have an increased amount of sugar in the body, which is a major breeding ground for harmful bacteria thus reducing the body’s ability to fight off infection and disease.
Living With Diabetes
Luckily, there are ways to help combat the negative health implications related to diabetes. Finding educational resources on healthy eating, physical activity, and managing diabetes can go a long way in helping to improve the quality of life living with diabetes. Here are some steps you can take to help reduce the potential risk of health complications associated with diabetes:
Eat well—eating healthy, nutrient-rich foods
Staying Active—maintain an active lifestyle and incorporate regular exercise
Maintain a Healthy Weight
Manage Blood Sugar Levels
Diabetes Care—Attend regular healthcare visits with your care provider
Prioritize Mental Health—Manage stress and anxiety
Want to know more?
Check out the American Diabetes Association page for more information regarding diabetes resources and education.
Centers for Disease Control and Prevention. (2022, July 7). What is diabetes? Centers for Disease Control and Prevention. Retrieved November 16, 2022, from https://www.cdc.gov/diabetes/basics/diabetes.html#:~:text=With%20diabetes%2C%20your%20body%20doesn,vision%20loss%2C%20and%20kidney%20disease.
Centers for Disease Control and Prevention. (2022, November 3). Prevent diabetes complications. Centers for Disease Control and Prevention. Retrieved November 16, 2022, from https://www.cdc.gov/diabetes/managing/problems.html#:~:text=Common%20diabetes%20health%20complications%20include,how%20to%20improve%20overall%20health.
World Health Organization. (n.d.). Diabetes. World Health Organization. Retrieved November 16, 2022, from https://www.who.int/news-room/fact-sheets/detail/diabetes
Sensory Diets for Children with Sensory Processing Disorders
What is Sensory Processing Disorder?
Sensory Processing Disorder (SPD) is the ability to perceive information from the body and environment in a functional, adaptive manner. One tool to help a child with SPD is the use of Sensory Diets.
A child with SPD could have difficulty using sensory input from their eyes (vision), ears (sound), skin (touch), nose (smell), mouth (taste), muscles and joints (body awareness), and inner ear (balance) (Sensory Diet: Practical Ways to Incorporate Sensory Input, 2018). The right amount of sensory input can help stimulate a child to feel less sluggish and can help soothe their “overloaded sensory system” to help them feel more focused and organized in their own bodies.
What is a Sensory Diet?
A sensory diet includes a group of activities individualized to meet a child’s daily schedule. It’s used to help self-regulate a child’s emotions. The diet will consist of sensory activities, equipment, and strategies used to assist a child in feeling calm and organized to stay focused throughout the day (Sensory Diet: Practical Ways to Incorporate Sensory Input, 2018).
Four Main Sensory Systems:
Tactile: Sense and discrimination of touch
Vestibular: Movement and balance
Oral: May seek or avoid sensations within their mouth
Proprioception: Where the body receives deep pressure and input to muscles/joints through heavy work
(Sensory Diet: Practical Ways to Incorporate Sensory Input, 2018).
Signs of Under-Stimulation and Over-Stimulation
Under-Stimulation:
Falling asleep
Slumped posture
Decreased attention
Moving slowly
Unable to follow directions
Over-Stimulation:
Fidgeting
Easily distracted
Increased muscle tone
Shuts down
Angry/Irritable outburst
Sensory Diet Strategies and Activities
Tactile: Playing in a bin of rice, using shaving cream on table top surfaces, using play-doh on table top surfaces, playing with water in a bin, finger painting.
Vestibular: Using any swing, doing somersault/cart-wheels, moving to the song head/shoulders/knees/toes, log rolling, bike riding, jump rope, rock climbing.
Oral: Using an oral chewy to chew on, crunchy foods, intense flavored foods, blowing bubbles
Proprioception: Carrying a weighted backpack, weighted or compression vest, wheelbarrow walks, jumping on trampoline, wall push-ups, bear hugs
(Sensory Diet: Practical Ways to Incorporate Sensory Input, 2018).
References:
Sensory diet: Practical ways to incorporate sensory input. Tools To Grow. (2018). Retrieved October 23, 2022, from https://www.toolstogrowot.com/blog/2
Did you know? Approximately one billion of the worlds population suffer from sleep apnea (Lyons, 2020).
What is it?
Sleep apnea is a breathing disorder in which you stop breathing while you’re sleeping. It is usually characterized with daytime sleepiness, difficulty paying attention and most commonly, snoring (Cleveland Clinic, 2020).
Here is a closer look at what actually happens to your airway when you have sleep apnea
So you have sleep apnea: Do you REALLY have to wear CPAP?
See what Shaq has to say about it!
What is CPAP anyway?
CPAP stands for continuous positive airway pressure. It is a medical device that pushes air into your lungs via a mask. This is worn during sleep when the apnea occurs. With compliance, CPAP can greatly reduce sleep apnea symptoms.
An image demonstrating the splinting of the airway with CPAP usage
Research Says…
Respiratory Care Volume 63, Issue 10, published an article titled “Effects of CPAP Compliance in Obstructive Sleep Apnea Patients at Victory Health Partners”. The most common issue with CPAP therapy is patient compliance. The main purpose of this publication was to test if CPAP compliance would help alleviate the clinical symptoms of OSA. They did this by surveying a certain number of people with OSA who then used their CPAP. The conclusion being, with CPAP compliance, symptoms were significantly reduced. Those symptoms included snoring, apnea, fatigue, and daytime tiredness.
Often throughout movies, television, and new reports the talk about the pelvic floor in is often shushed or pushed away from. Because of this it makes the diagnosis or pelvic floor dysfunction and seeking treatment extremely daunting, so people don’t. Due to the lack of representation in the media, pelvic floor therapy and pelvic floor dysfunctions are not often recognized of importance by doctors which leads to misdiagnosis and mistreatment without recognition of the true causes.
One of the most common misconceptions that can be heard from the media in relation to the pelvic floor is regarding Kegel exercises, as they seem to be the solution to every pelvic floor dysfunction known to man by the media. Kegel exercises are an exercise that encourages tightening or pulling in your pelvic floor muscles, holding them for a couple of seconds, then releasing them. As mentioned, this seems to be the only therapeutic strategy talked about in the media, so it is assumed that they must be beneficial. This is the case in point for one youtube video linked below from a website revolving around sexual health. The purpose of this video was to verbalize that Kegels are in fact good for every person and every single pelvic floor. Although the argument made by the doctor was convincing, it is not the case according to scientifically proven data. According to scholarly work conducted and written by by K. Jundt, “The investigation and treatment of female pelvic floor dysfunction” treatment for pelvic floor can be seen through therapy services involving magnitude levels of manual therapy as well as exercises determined specifically for you by a pelvic floor therapist. This directly contradicts the statements made by the doctor in the video disproving their theory as it was not backed up by data. The message needs to get out into the media that Kegels are not a one size fits all treatment and a professional should be consulted prior to engaging long term in this exercise, as it may be potentially damaging. It is true that Kegels may be beneficial for some but not all, and this should be accurately represented to the public. The misinterpretation presented by media is leading to a lack of advocacy for receiving pelvic floor therapy services to amend pelvic floor dysfunctions as it pushes for “resolve at home methods”.
Every few years there seems to be a new exercise trend that has taken the affection of the public, recently it has been a high intensity style of exercise called crossfit. The theory and media representation of crossfit leads to another false truth represented by the media it is said according to a media post written by primewomen.com that “crossfit is the ultimate way to exercise for women” and in a video found on youtube “crossfit women are like superheros” . In the referenced the website “crossfit is needed to prevent illness and is the key to having a stellar mental state”. The references in this website are minimal to none, turning these positive statements into half-truths. What the article doesn’t talk about is the evidence proven effects that high intensity athletics can have on a woman’s body. It does state how this high intensity style of exercise can actually damage the pelvic floor. According to a literature review completed by K. Bo titled “Is physical activity good or bad for the female pelvic floor?”, he states that high intensity sports such as crossfit, gymnastics, or cheerleading can be potentially damaging in a women’s ability to hold in urine during everyday activities. The ability to hold urine using the muscles of the pelvic floor is detrimental to women’s health and when there is appendage to this capability it is called urinary incontinence. The media, particularly health websites such as the one exampled previously, advertise the good of certain exercises or trends to promote wellness among the population of the world which is a good and important thing to do, but if they truly are providing care for the health of these individuals they need to change the way they portray their messages ad include factual information in their promises to the public. An important step in treating pelvic floor is being able to self-identify what may be causing harm to it, and the media is not aiding in this understanding.
Another misconception from the media regarding the pelvic floor is one that has an astronomical effect in the way that pelvic floor dysfunction is being treated. Media is ignoring or minimizing that pelvic floor dysfunction may be the cause of the common symptom of pain with sexual intercourse. When the media is not ignoring the issue they are calling it “embarrassing to talk about” according to the CBS interview linked below, which only the issue down to be hidden more. Due to this minimization it often leads to misdiagnoses and unintentional mistreatment by health care professionals due to the fact that they symptoms are often being sold by the media as the result of a sexually transmitted disease (STDs) or yeast infections. Often when an individual is experiencing pain with sexual intercourse, the natural responses is to use google for identifying symptoms. Many websites and media sources including the video linked below titled “Why You Have Pain with Sex” from health.com, will directly state that the symptoms are the cause of a STD or the yeast infection, in which the natural response is to go to the doctor and report the symptoms as they align with the website descriptions. Following the doctor’s visit treatment often in the form of medication is received and there is hope that the pain and the symptoms have gone away. But the symptoms come back, and then the painful frustrating cycle gets repeated over and over until the doctor’s diagnoses the pain as chronic or “brought upon cognitively”, which means “it is in your head”. This cycle is sadly common, when resolutions for symptoms could have been solved by the media accurately reporting these symptoms as pelvic floor dysfunction. According to scholarly article by C. Chen, “Knowledge of pelvic floor disorders in women seeking primary care: a cross-sectional study.”, a commonly identified trend among is that many women do not have previously learned knowledge on pelvic floor dysfunction or what treatment options are available due to an increased fear or uncertainty revolving around the topic. Chen suggest that primary care physicians should provide pelvic floor dysfunction screenings as well as patient education to women during their yearly “check ups” to increase knowledge of the symptoms and possible treatments. This will put healthcare professionals such as primary care physicians, on the same page as the pelvic floor therapists in terms of treatment methods to avoid unintentionally mistreat them. The information gathered and data conducted from this research article considers with the fact of the matter that women are misinformed based upon the media’s representation of pelvic floor dysfunctions just as much as healthcare professionals may be, the process of recovery in pelvic floor dysfunction needs to be one of collaboration between patient and physician, as well as interprofessionally within healthcare.
The media in generally is for a majority misinformed regarding the treatment to pelvic floor dysfunction and what classifies as pelvic floor dysfunction and this can cause dilemma in the receival of treatment for individuals suffering with pelvic floor dysfunction. Based upon the research article by Chen it was brought to the general’s knowledge that the health care professionals can be just as misinformed as the public. Generally, pelvic floor dysfunction has been the struggle of many women and the supports have been lacking, but the time for pelvic floor educational growth is in fact changing within the media. Conversations involving the diagnosis of dysfunction and treatment are being put out to the public every single day, which is a good thing for the progression of understanding pelvic floor therapy! Not only is this a good for promotion of treatment but his gives hope for the women that have struggled in the past and the women that will struggle in the future with pelvic floor dysfunction.
Sources and Videos:
Al-Badr, A., Saleem, Z., Kaddour, O. et al. Prevalence of pelvic floor dysfunction: a Saudi national survey. BMC Women’s Health22, 27 (2022). https://doi.org/10.1186/s12905-022-01609-0
Bø, K., & Nygaard, I. E. (2019). Is physical activity good or bad for the female pelvic floor? A narrative review. Sports Medicine, 50(3), 471–484. https://doi.org/10.1007/s40279-019-01243-1
CBS News. (2014). Pain With Sex, What Women Need to Know? . YouTube. Retrieved November 16, 2022, from https://www.youtube.com/watch?v=LuKgJQQKE3w.
Chen, C.C.G., Cox, J.T., Yuan, C. et al. Knowledge of pelvic floor disorders in women seeking primary care: a cross-sectional study. BMC Fam Pract20, 70 (2019). https://doi.org/10.1186/s12875-019-0958-z
INTIMINAA collective group of “lady experts” at Intimina who love sharing our personal experiences, . (2013, August 6). Kegel exercise: The most important workout for women. Intimina. Retrieved November 15, 2022, from https://www.intimina.com/blog/kegel-exercises-for-women/
Jundt K, Peschers U, Kentenich H. The investigation and treatment of female pelvic floor dysfunction. Dtsch Arztebl Int. 2015 Aug 17;112(33-34):564-74. doi: 10.3238/arztebl.2015.0564. PMID: 26356560; PMCID: PMC4570968.
Migala, J. (2022, September 25). What is pelvic floor massage? Health. Retrieved November 15, 2022, from https://www.health.com/condition/sexual-health/pelvic-floor-therapy
Wagner, M. (2021, May 24). Why crossfit for women is a great idea: Prime women. Prime Women | An Online Magazine. Retrieved November 15, 2022, from https://primewomen.com/health/fitness/crossfit-for-women/
ZoomDekho, . (2018, October 13). Reasons why women should take up Crossfit for fitness | why choose Crossfit workout? YouTube. Retrieved November 16, 2022, from https://www.youtube.com/watch?v=EhJgdSlH-4I
