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Insight Monthly: August 2021 Newsletter

Mon, 09 Aug 2021 14:13:02 +0000

Happy August! We hope you all are doing well and having an enjoyable summer.

On August 13th, we are participating in the Sun City Center Relay For Life event at Freedom Plaza. The American Cancer Society Relay For Life movement is the world’s largest peer-to-peer fundraising event dedicated to saving lives from cancer. Funds raised directly support breakthrough research, 24/7 support for cancer patients, access to lifesaving screenings, and much more. If you are interested in donating to or participating with our Insight Life Care team, please contact Hannah at (813) 777-3764 or hannah@insightlifecare.com. We would love for some of you to join us on August 13th for the event!

Covid: The Delta variant is ripping through Florida right now, affecting mostly unvaccinated individuals but also some who are vaccinated. Please be mindful of the rapid increase in cases. We know that vaccines remain effective and highly protective against hospitalization and death, even among those infected with the extremely contagious Delta variant. Please consider getting vaccinated if you haven’t already. Call us if you have any questions.

Drink Your Water!

We all know the importance of staying hydrated and drinking water to do so. But how much water should we be drinking? Well, the answer is different based on the individual and the circumstances, but the general recommendation is to drink 4-6 cups of water every day.

Water keeps every system in the body functioning properly, from aiding digestion to protecting your organs and tissues. You have to give your body enough fluids each day to carry out tasks such as normalizing blood pressure, stabilizing the heartbeat, cushioning joints, regulating body temperature, preventing constipation, flushing bacteria from your bladder, carrying nutrients and oxygen to your cells, and maintaining electrolyte balance.

If your body isn’t getting enough water, you may experience warning signs of dehydration which include weakness, low blood pressure, dizziness, confusion, or urine that’s dark in color. To avoid dehydration, drink water gradually throughout the day. Try these tips to encourage you to drink more water:

Put a glass of water next your bed before you go to sleep and then drink it as soon as you wake up in the morning.
Carry a reusable water bottle with you everywhere you go so that you always have access to water.
Drink a full glass of water with each of your meals.
Add fruit slices to your water to add extra flavor.

Using Technology Mindfully

In a world that seems to have turned fully digital, especially in the last 18 months with the pandemic, it’s important that we take a step back once in awhile and observe how we are using our devices. Do you pick up your phone any time you have a free moment? Do you ever find yourself mindlessly scrolling on social media? Or getting lost in your email when you went to check one message? Never-ending news feeds and always-open email inboxes can not only waste a significant amount of time but can also be stress inducing. But of course, that doesn’t mean we need to ditch our devices entirely; instead, our goal should be to become more aware of how we are using technology and to use it in beneficial ways rather to pass time or avoid “boredom.”

This is where the concept of mindful technology use comes into play. Mindfulness encourages us to be presently conscious and mindful technology use follows the same principle. It means paying attention to when and why we are using our devices. It means being aware of the amount of time we are spending scrolling through social media feeds. It means using technology in ways that are uplifting and informing, rather than as a distraction habit.

With technology use, most of our patterns rely on triggers and habits. For example, when we see a notification on our phone, we are likely to check it. Or when we are bored or our mind wanders, we automatically pick up our phone. Try the following tips to change your usage habits:

Turn off all non-human notifications, i.e., all of your notifications except phone calls, and possibly text messages.
Leave your phone in a different room while you are working or during set hours where you want to focus on more productive use of your time.
Put your phone away at least an hour before you go to bed.
Set usage timers for the apps that tend to take up a majority of your time. Set goals for minimizing the amount of time you spend scrolling on social media or playing games.

Doc's corner:

So, it seems we must take a step backward and socially distance from folks with unknown vaccination status, delay gatherings, and keep fighting this virus. It’s a great time to relax at home, backyard bbq, or read something out of the ordinary. Try “Alone” by Gerard d’Aboville. He decided in his forties to row singlehandedly across The Pacific. An interesting look at true isolation! Stay safe, Doc

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Insight Monthly: July 2021 Newsletter

Thu, 01 Jul 2021 19:55:00 +0000

Happy July! We hope you all are doing well and staying semi dry.

Here at Insight Life Care, we are enjoying seeing more and more patients in the office again. It’s so great to see all of you in person after many months of mostly virtual visits. If we haven’t seen you yet, please know that we are seeing all patients in office regardless of your vaccination status. But if you prefer telemedicine visits, that’s okay too! We will continue to offer unlimited telemedicine moving forward. We strongly advocate for vaccination against Covid-19 as well as all other vaccinations recommended by the CDC and American College of Physicians. Please call us at the office if you have any questions or would like to schedule an appointment: (813) 689-2961.

On August 13^th, we are participating in the Sun City Center Relay For Life event at Freedom Plaza. The American Cancer Society Relay For Life movement is the world’s largest peer-to-peer fundraising event dedicated to saving lives from cancer. Funds raised directly support breakthrough research, 24/7 support for cancer patients, access to lifesaving screenings, and much more. If you are interested in donating to or participating with our Insight Life Care team, please contact Hannah at (813) 777-3764 or hannah@insightlifecare.com. We would love for some of you to join us on August 13^th for the event!

The importance of stretching

Stretching keeps your muscles flexible, strong, and healthy and increases the range of motion in your joints. Without routine stretching, your muscles shorten and become tight which puts you at risk for joint pain, strains, and muscle damage. Regular stretching becomes more and more important as you age and your muscles lose strength and tone, and ligaments and tendons become tighter. Your shoulders, hips, spine, and knees tend to be the areas that lose the most flexibility as you age. This makes everyday movements, such as reaching overhead, bending over, squatting, and twisting, more difficult. Tight muscles, tendons, and ligaments can also lead to chronic low back pain, neck pain, and poor posture.

Try dedicating 10 minutes a couple days a week to do some stretches. When stretching, make sure to warm up before hand and stretch only until you feel resistance, not pain. Watch this video to learn some beneficial stretches that are easy to try at home: https://www.youtube.com/watch?v=y9fNh7cYo64

What to know and do if you are experiencing headaches

Nearly everyone has experienced a headache at least once or twice, but some people experience them more often and more severely than others. Minor headaches can be ignored or eliminated by over-the-counter pain relievers, food or coffee, or rest. Whereas more severe headaches, including migraines, may not be as easy to get rid of.

Although doctors don’t fully understand what causes most headaches, they do know that the brain tissue and skull are never responsible because they don’t contain any nerves that register pain. However, the blood vessels in the head and neck, the tissues that surround the brain, major nerves that originate in the brain, the scalp, sinuses, muscles and joints of the neck, and teeth can all trigger or signal pain.

There are a number of different types of headaches including migraines, tension headaches, cluster headaches, sinus headaches, medication headaches, and many more conditions associated with headaches.

Tension headaches are the most common of all headaches and occur in about three of every four adults. Usually, they are mild to moderate and occur infrequently, but some people do get severe tension headaches many times a week. There are many potential triggers of tension headaches, including stress, diet, alcohol intake, environment, hormones, caffeine withdrawal, and lack of sleep. If you frequently experience headaches, try taking note of your circumstances when a headache starts. Track the day, time, symptoms, and circumstances surrounding the pain (what have you eaten? Are you dealing with a difficult situation or stress?). If you can associate your headache with particular triggers, try to avoid them. If you notice that you tend to have worse headaches when you are stressed, try different types of body and mind relaxation techniques, including yoga and meditation.

Migraines occur much less often that tension headaches but tend to be significantly more severe. They are 2-3x more common in women than men. Neurologists believe that migraines are caused by changes in the brain’s blood flow and nerve cell activity. Approximately 70% of people who experience migraines have at least one close relative that does as well, suggesting genetics play a role in migraines. Migraines can occur out of the blue but are usually set off by a trigger such as changing weather, sleep patterns, emotional stress, fatigue, diet, or sensory triggers. Anyone that experiences migraines understands the severity and difficulty managing them. Everyone’s bodies are different, and a variety of prevention and treatment methods can be prescribed.

If you are experiencing headaches that are difficult to manage or seem to appear out of nowhere, please schedule an appointment so we can help you determine a strategy to ease your headaches.

Doc's corner:

Stepping out with a bit more freedom and frequency? Local coffee shops offer a multitude of styles and atmospheres while serving up the beverage felt to have a myriad of health benefits. Check out Buddy Brew on Kennedy in Tampa, Foundation in Riverview, Starbucks everywhere, or drop by our office for a timeout and a recharge!

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Insight Monthly: June 2021 Newsletter

Wed, 02 Jun 2021 16:51:03 +0000

Happy June. Hope you all are doing well and not melting from the heat and lack of rain!

June is Alzheimer’s Awareness Month. Worldwide, 50 million people are living with Alzheimer's, which is the most common cause of dementia, a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. It is not a normal part of aging and there currently is no cure. However, there is a lot of research showing we can reduce our risk of developing dementia simply by living a heart-healthy lifestyle, even if we have a family history of dementia or currently have mild cognitive impairment. That means getting 150 minutes per week of activity, aiming for at least five servings of fruits and vegetables daily, avoiding toxic foods like processed grains, added sugars, sodium, and saturated fats, avoiding or quitting smoking, and curbing alcohol use as much as possible. This month, we will dive into some really easy ways to improve our current and future wellbeing. If you want to discuss any of the topics mentioned, please call us! We would love to chat and find ways for you to make positive lifestyle changes.

Health benefits of walking

Does getting the weekly recommended amount of exercise sometimes seem overwhelming? Maybe working out feels out of reach or intimidating? That’s completely understandable. But we are here to tell you that there is an easier way to burn calories and lower your risk of long-term health problems: walking! Did you know that brisk walking can lower your risk of high cholesterol, high blood pressure, and diabetes just as much as running? Walking can improve cognitive function, sleep quality, back pain, and knee osteoarthritis and prevent bone loss that happens naturally with age.

Unlike many other types of workouts, walking comes with almost no learning curve and you don’t need any special equipment. You can easily take a walk alongside a friend or family member (bring your kids!), or while having a phone conference. Although any type of walking is better than sitting on the couch, there are two main points to remember when you are walking to gain the most benefit from it.

Speed: Walk briskly! The speed of which you walk will be dependent on your fitness level so there isn’t a specific pace you should aim for. Just pay attention to your breathing and make sure you are sweating. If you are walking briskly, you should be breathing heavier but still able to carry on a conversation.
Form: Keep your head up and gaze forward, try to make a straight line from the top of your head down your back. Hold your arms at 90-degree angles and pump them forward and back, not across your body. Use a heel-toe motion in your feet, making sure you roll from heel to toe with every step. Pretend you have someone behind you that you want to show the bottom of your shoe with each step.

Take it easy and find joy in moving your body! Start with going for a walk that’s comfortable for you, whether it’s 5 minutes or 30 minutes. Do this a couple times a week and you will see that you build endurance and speed.

Tips to keep your brain healthy

We all want to live an active, vibrant life for as long as possible and that goal depends on robust brain health. While we don’t have a guaranteed way to prevent dementia, we do have increasing evidence that engaging in healthy lifestyle habits such as eating a healthy diet, exercising regularly, and maintaining fulfilling relationships reduce the risk of cognitive decline.

Make physical activity part of your daily routine, whether it’s going for a walk between meetings or when you go out to grab your mail or participating in other types of activity. Can you find 20 minutes in your day to dedicate to your current and future wellbeing? We think you can! Take advantage of the above information about walking and implement it in your day to day.
Increase the amount of whole foods you are eating. Replace processed foods with vegetables, fruits, healthy fats, and whole grains. You don’t have to think of it as a diet or restricting yourself from eating certain foods. Instead, when you are preparing your breakfast, lunch, or dinner, find creative ways to add in an extra vegetable or other type of whole food. Challenge yourself and members of your family or friends to see who can eat the most whole foods in a week. It also helps to take a look at the ingredients list on the foods you are buying. Aim to buy foods with the shortest ingredient lists and definitely those that don’t have any added sugar!
Create and maintain fulfilling relationships. Don’t depend on one person to meet all of your emotional needs. Find people you share interests with and can be authentically yourself around, meaning you don’t have to pretend to like things or act a certain way when you are around these people. Focus on the way your friendships feel, not the way they look. If you are introverted or shy, it can feel uncomfortable to put yourself out there socially. Luckily, the key to connecting with other people is by showing interest in them, so listen intently and ask engaging questions. Try volunteering, taking a class, or joining a club to meet people with similar interests.

Doc's corner:

Same Day Getaway: In a short ride, something wonderful to experience awaits you! Lido Beach is only about an hour's drive South. Park at The Lido Beach Pool and Pavillion, where easy beach access, live breezy music and a great snack bar also serving adult refreshments complement the wide, clean, soft sands and shining Gulf waters. You can shower off and take a walk around adjacent high-end St. Armand's Circle or visit Sarasota's many great attractions or restaurants. Enjoy!

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Insight Monthly: May 2021 Newsletter

Sat, 01 May 2021 16:40:00 +0000

Happy May everyone!

Did you know May is High Blood Pressure Education Month? Maybe not, but now you do! Tens of millions of adults in the United States have high blood pressure which when uncontrolled can increase the risk for heart disease and stroke, two of the leading causes of death for Americans. Luckily for us, there are many steps we can take each day to keep our blood pressure in a healthy range including choosing healthy meal and snack options along with exercising regularly.

It’s important to focus on foods high in fiber, potassium, and protein and low in sodium and saturated fat. It’s okay to have unhealthy foods in moderation, but make sure the majority of your diet is nutrient focused (eat your greens!). An easy way to get a lot of nutrient rich foods in one meal is through a smoothie. An easy way to get a lot of nutrient rich foods in one meal is through a smoothie. Try adding your favorite fruits with a big handful of kale along with some milk or juice and chia/flax seeds into your blender and voila! you have a delicious and nutritious smoothie.

Some other factors that can help to keep your blood pressure levels healthy are getting enough sleep (at least 7-8 hours/night!), limiting alcoholic drinks to max 1/day, and not smoking.

Are you having trouble concentrating?

It’s normal as we age to have more difficulty filtering out stimuli that are not relevant to the task at hand, we may find our minds wandering more often or that we are easily distracted. There are also outside factors that can affect our concentration such as underlying conditions, medications, lifestyle choices, and information overload from all of the screened devices we use. Although we can’t go back in time and some factors are out of our control, there are strategies we can take to improve our attention.

Meditation: Sit still for a couple minutes each day, closing your eyes, and focusing on your breathing as well as the sounds and sensations around you. If you become distracted, just bring your thoughts back to your breath.
Limit Your Devices: Practice putting your phone on silent mode or shutting down your email for a couple of hours of the day. Limit notifications that trigger you to stop what you are doing and look at something else.
Take Small Steps: Aim to get 7-8 hours of sleep each night and approximately 150 minutes of exercise, such as brisk walking. Try incorporating more vegetables into your meals, even just a handful of greens or adding one additional vegetable to each meal can make a big difference!

Getting older is something that we cannot control, but we can control the choices we make regarding what we eat, how much we sleep, what notifications we see, and what we do in our free time. With small changes, we will see improvement not only in our concentration, but in other areas as well.

Covid-19 travel tips

If you’re like many others and have been mostly staying put over the last 14 months, you may be itching to get out of your house to explore somewhere new or to visit family in a different state/country. If you’re thinking about traveling by plane, we encourage you to do so in the safest way possible!

Get Tested: Many locations require a negative PCR test result within about 72 hours of your arrival. Make sure to check for specific guidelines. If you need a PCR test for traveling, please call our office to schedule.
Mask Up: Wear a tight-fitting mask, such as an N95, and something to cover your eyes like glasses or a face shield. We recommend filling up on water and food before you head to the airport so you can avoid having to take off your mask the whole time you are traveling.
Social Distance: Try to stay spread out from others as much as possible in the airport terminal, this may be more difficult when you are actually seated on the plane, but just do the best you can.
Stay Clean: Keep an easily accessible bottle of hand sanitizer with you to use when you touch any heavily trafficked areas such as door handles, luggage bins, and escalator banisters. Try to avoid touching your face the whole time you are traveling.

For vaccinated individuals, it is still important to get tested, mask up, social distance, and practice proper hygiene because there may be people around us who are not yet vaccinated. If you have any questions about traveling safely, please reach out to us!

Doc's corner:

Your teeth and your heart are linked. Plaque disease in our mouths is associated with increased risk of heart disease. While throughout the pandemic many have delayed both routine and at times urgent medical care for fear of exposure and infection, once vaccinated I encourage a visit to a good Dentist for cleaning; they should have their entire staff and all visitors masked, hand hygiene easily available, and face shields on all technicians. Let us know if you would like a recommendation, and keep smiling!!

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Insight Monthly: April 2021 Newsletter

Fri, 02 Apr 2021 16:32:00 +0000

Happy April. The first week of the month has brought us lots of sunshine and vaccines for everyone 18 and older! If you have any questions about where to get vaccinated or about the available Covid-19 vaccines in general, please call us at (813) 689-2961.

With the weather getting nicer, we may feel more inclined to exercise – especially outdoors, which is great because we combine the positive benefits of exercise, sunshine, and fresh air. Aerobic exercise (walking, running, swimming, cycling, climbing stairs, and playing sports) is important to your health in a number of ways, including improving circulation, lowering blood pressure and cholesterol, managing weight, and reducing the risk of type 2 diabetes—all of which lower the risk of heart disease. If you haven’t exercised in a while, try going for a 10-15 minute walk a couple days of the week throughout the month of April. We would love to know how each of you exercise and if you feel any difference in your body after exercising routinely.

I (Hannah) practice yoga most days of the week and have experienced profound changes in my mental and physical health. The last couple of weeks I have been enjoying doing my yoga outside early in the morning accompanied by the many birds that like to sing along.

Drink tea for a healthier body and mind

Drinking plain teas such as green, black, oolong, chamomile, and ginger tea can offer a multitude of health benefits. Tea contains plant compounds called polyphenols which are antioxidants that may play a role in preventing or delaying cell damage and in protecting cells from cancer-causing substances. Many teas also have immediate benefits such as treating nausea and aiding sleep. Here are some examples of delicious teas that also have health benefits:

Green tea: Reduces the risk of type 2 diabetes and promotes heart health
Black tea: Promotes healthy cognition and reduces inflammation
Oolong tea: Contributes to healthier cholesterol levels
Chamomile tea: Aids sleep and supports immunity
Ginger tea: Helps treat nausea and vomiting
Peppermint tea: Relaxes intestinal tract and relieves bloating
Hibiscus tea: Lowers blood pressure
Fennel tea: Eases menopause symptoms

When you make tea, you may feel the need to add a sweetener to it such as honey. We advise not adding anything to your tea and drinking it plain instead. Keep reading to learn the importance of avoiding added sugars.

Are you eating too much sugar?

According to the Dietary Guidelines for Americans 2020-2025, the average American consumes 17 teaspoons, or 270 calories, of added sugars each day. Added sugars are anything that is added to food to make it taste sweet, including sugar, high fructose corn syrup, agave nectar, maple syrup, and many others. The American Heart Association recommends limiting the amount of daily added sugars to no more than 100 calories (6 teaspoons) for women and children and 150 calories (9 teaspoons) for men.

Consuming too much added sugar impacts our energy, mood, weight, and disease risk. Studies have shown that adults who consumed between 200 and 480 calories of added sugar per day had a 30 percent higher risk of dying from cardiovascular diseases compared with those that consumed less than 200 calories of added sugar per day. So, what can we do to reduce the amount of added sugar in our diet? Here are a couple of suggestions:

Increase the amount of nutrient-rich foods you are eating, such as fruits, vegetables, beans, nuts, seeds, whole grains, and lean protein.
Cut out sugary drinks such as soda, sweetened teas, and caffeinated beverages. Instead, add a fresh slice of fruit to your water or opt for an unsweetened sparkling beverage if you’re craving carbonation.
Remove sugary foods, including cookies, sweetened cereal, granola bars, and other processed foods, from your pantry and stop buying them at the grocery store.

You don't need to take an all or nothing approach to added sugar. Small changes can have big results. Try implementing the above suggestions for reducing the amount of added sugar you consume and see if you feel a difference in your body. You might feel more energized, less bloated, and maybe you will find foods that are nutrient-rich that you really enjoy!

Doc's corner:

Here's a day out I like: If you'd like to explore Tampa Bay, grab some sun and get out on the water with a safer outdoor activity, check out the Cross Bay Ferry. The 50-minute ride departs the Convention Center delivering you to The Vinoy Basin in St. Pete. From there, parks, beachfront, shops, restaurants, and The Pier are within easy walking distance. There's a return schedule that works well for a nice day trip, you can bring your bike if you like, and refreshments are available aboard. Click here to see the ferry schedule.

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Insight Monthly: March 2021 Newsletter

Mon, 01 Mar 2021 22:08:00 +0000

Happy March everyone!

Can you believe it has been a full year that we have been experiencing the impacts of COVID? Luckily, with vaccines becoming more readily available, the situation (hopefully) can only improve from here. Nonetheless, it's still super important that we continue wearing our masks and social distancing.

At least the weather is starting to get nicer, so we can do more outdoor activities like going to the beach! Remember, it's important to spend time in the sun to ensure our bodies are producing enough Vitamin D. Sunlight hitting the skin begins a process that eventually leads to the creation of the biologically active form of the vitamin. Overall, research is showing that many vitamins, while necessary, don't have such great disease-fighting powers, but vitamin D may prove to be the exception. Epidemiologic studies are suggesting it may have protective effects against everything from osteoporosis to cancer to depression to heart attacks and stroke.

If you are planning on spending an extended amount of time in sun, especially at the beach or in the middle of the day, be sure to protect your skin with at least SPF 30 sunscreen.

Let's talk about depression

While everyone has experienced sadness, not everyone has experienced depression. If you’ve never been depressed, chances are that you don’t have a real grasp on what living with this complex mental illness is like. Depression affects not only your mood, but also your ability to feel, think, and function. It blunts sensations of pleasure, closes off connectedness, stifles creativity, and, at its worst, shuts down hope.

Some common symptoms of clinical depression are:

Constantly feeling tearful, empty, or worthless
Having little interest or pleasure in your work, hobbies, friends, family, and other things you once enjoyed
Feeling listless or fatigued for no obvious reason
Having trouble concentrating or making decisions

Of course, it’s normal to have any or all of these symptoms temporarily (for hours or even days) from time to time. The difference with depression is that the symptoms persist and make it difficult to function normally. If you suspect that depression is interfering with your life, talking about what you’re experiencing and discussing treatment options with Dr. Nussbaum or another medical professional is essential. People with depression who seek treatment will find significant relief from lifestyle changes, talk therapy (psychotherapy), medication, or a combination of all efforts, as determined by you and your doctor.

If you currently are feeling mild depression symptoms, it may be helpful to try implementing some lifestyle changes, such as making art, journaling, exercising more, and practicing yoga or mindfulness. Diet changes, too, can uplift your mood by reducing inflammation and helping to ensure your brain gets the nutrients it needs to function at its best.

High cholesterol

Cholesterol is a waxy, fatlike substance, made by the liver and also found in certain foods, that plays an important role in many different bodily functions. Your body needs it to build cells, and it’s a major component of bile, which aids in digestion. There’s nothing inherently bad about cholesterol in your body or blood, but problems can develop if levels in your blood are too high. There are two main types of cholesterol that circulate in your blood: high-density lipoprotein (HDL-good) and low-density lipoprotein (LDL-bad).

If your LDL is too high, cholesterol can combine with other substances to form a hard deposit on the inside of your arteries, known as plaque. Plaque formation in your blood vessels — atherosclerosis — raises your risk of developing several health problems, such as high blood pressure, coronary artery disease, chronic kidney disease, heart attack, and stroke.

There are a number of medications and lifestyle changes that can be implemented to address or prevent complications from high cholesterol. Your diet may be one key to lowering your cholesterol. Try limiting red meats, full-fat dairy, fast food, and commercially baked goods such as breads, cookies, and snacks. Instead, fill your diet with higher levels of soluble fiber (nuts, seeds, beans, apples, pears, lentils, and peas), whole grains, poultry (without the skin), and fish (salmon, trout, tuna, and herring).

If you are interested in learning if your cholesterol levels are healthy, schedule an appointment by calling our office at (813) 689-2961.

Doc's corner:

Just across the bay in St. Petersburg, street art and urban murals of all sizes, shapes, and styles abound. Many come from the annual festival called SHINE St. Pete which takes place in October each year. I've enjoyed them while biking and walking, and there are numerous nearby craft breweries with outdoor safe seating. For a guide, try stpetemuraltour.com. Enjoy!

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Insight Monthly: February 2021 Newsletter

Mon, 01 Feb 2021 17:57:00 +0000

Happy February. We hope that you had a great first month of 2021.

A little COVID-19 update: cases and deaths hit an all-time high in Hillsborough County in the month of January. This is not a stat to be proud of, but it looks like the number of new cases by day is decreasing steadily so that's a good sign. Vaccine rollout has begun and many of our 65+ patients have received their first vaccination, which is something to celebrate! We don't have any updated information on when the next group of people will begin to be inoculated. If you are 65+ or have an underlying medical condition that puts you at high risk for severe COVID-19 and you have NOT been vaccinated yet, please continue to request a vaccination via the State of Florida/Hillsborough County. If you have any questions, please reach out to us.

We are monitoring the recent mutations and variants of the virus, with the U.K. variant becoming increasingly prevalent in the U.S. This variant is much more contagious and therefore more deadly than the main variant that has thus far been spreading in the U.S. Please continue social distancing and wearing your mask, even if you are fully vaccinated, it's important that we do our part to keep those around us safe.

Take care and call us if you need anything.

Our gut microbiota: a key player in optimal health

The roughly 38 trillion bacteria that dwell deep within your intestines perform many important tasks. Within those trillions of gut bacteria are about 1,000 different species, represented by some 5,000 distinct bacterial strains. Collectively known as the gut microbiota, these microbes help digest food (like fiber!), metabolize medications, and protect you from infectious organisms.

In many ways, your gut microbiota — which weighs about half a pound in total — functions somewhat like a distinct organ in your body. Just as you have a unique genome, you also have a unique gut microbiome, consisting of some eight million genes that control your microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer.

Since the gut microbiota is so complex, it is difficult to pinpoint certain bacteria as the most beneficial. The main factors that affect your personal microbial mix are age, diet, environment, genes, and medications. Here are three actions you can take to improve your gut health:

Eat more fermented foods: Try including more naturally fermented foods in your diet, such as sauerkraut, pickles, miso, kombucha, and kefir. Fermented foods contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut.
Eat a diverse range of whole foods: This can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans and fruit contain lots of fiber and can promote the growth of healthy Bifidobacteria.
Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

Vitamins and supplements

Studies suggest that there is no substitute for a well-balanced diet, the ideal source of the vitamins and minerals we need. Our bodies prefer naturally occurring sources of vitamins and minerals and absorb these better. Commercially available vitamins, minerals, herbs, etc. are often lumped together as unregulated “supplements", which the FDA does not review and with which we may often worsen rather than improve our health.

Most people who eat a healthy, well balanced diet may derive little benefit from taking additional vitamins or supplements. In certain situations, targeted supplementation can be very beneficial. If you have any questions about the vitamins and supplements you are currently taking or are wondering if you may benefit from targeted supplementation, Dr. Nussbaum is happy to help! Please schedule an appointment to discuss this by calling the office or visiting our website.

Doc's corner:

Everyone please be smart and safe amongst others on Superbowl Sunday. One of my fav's - Baked Zucchini Fries are a healthy game time snack to enjoy. Slice your zucchini lengthwise, blot them dry, dip them in scrambled egg wash, roll in grated parmesan seasoned with cracked pepper and oregano. Air Fry or Bake at 425F and serve promptly with your fav dip. Enjoy the game!

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Insight Monthly: January 2021 Newsletter

Fri, 01 Jan 2021 14:00:00 +0000

Happy New Year!

From our family to yours, Happy New Year! We hope this year is full of good health, happiness, prosperity, and more time spent with those we love near and far. 2020 has brought many challenges and with that much learning and growth as well. One year ago, who would have thought that we would experience a pandemic that would require us to stay home as much as possible and wear masks when we leave the house? We will enter 2021 in the same manner, but hopefully by the end of the year, we will have seen some positive progress towards pre-pandemic normalcy.

We hope that you spend some time reflecting on the year and making goals for the year to come. New Year, New Me? Not quite, but it’s beneficial to slow down sometimes to reflect, be present, and/or plan.

Thank you all, from the bottom of our hearts, for trusting us to care for you this year. We are immensely grateful for our wonderful patients and all of the blessings you bring to us each and every day. We wish you nothing but the best in the year to come and we are excited to continue this journey with you.

Vaccines: now what?

If 2020 was defined by the explosion of the SARS-CoV-2 virus, 2021 could be about its dwindling. But how many people will fall ill, and die, as that happens is dependent on our leaders, individuals, vaccine makers, and public campaigns to encourage people to get the Covid-19 shots developed with unprecedented speed.

There are various estimates for when vaccines will be widely available to Americans. But during the first half of the year, supplies from Moderna and Pfizer/BioNTech will grow, and the U.S. could also see the arrival of shots from such companies as Johnson & Johnson, AstraZeneca, and Novavax, depending on clinical trial data and regulatory authorization. Hopefully, most American adults will have the opportunity to get immunized in the first half of 2021—children will likely not be immunized until later. However, even the best vaccines are ineffective unless people actually get them, so, then the question becomes, how many will do so?

An end to the pandemic remains abstract, it will likely be a gradual easing of restrictions and strategies while activities we’ve rejected become safe again as the virus recedes. But when? Will the end of 2021 include the end to the pandemic lives we have been living? Maybe, if everything goes as “planned.” There is a future to look forward to, but for now, we must persist in our current state, encouraging others to remain optimistic and committed to their protective strategies.

Consume more fiber!

Fiber is a carbohydrate that is naturally found only in plant foods. Plants make fiber to structurally support their cells, allowing them to bear weight. There are two main types of fiber that we consume: soluble and insoluble. Soluble fiber dissolves in water, insoluble does not. Unlike other types of carbohydrates, our bodies do not have the enzymes to break down fiber. Instead, the bacteria in our microbiome does this for us when fiber reaches our large intestine, aka your colon. This process produces short-chain fatty acids (SCFAs) that can be absorbed by the body. SCFAs are the dominant driver of gut health, which has an enormous impact on our overall health.

Consuming more fiber results in a plethora of health benefits including regulating blood sugar, lowering cholesterol, correcting bowel irregularities, optimizing immune function, promoting healthy aging and longevity, and healing your colon. You can take advantage of all these health benefits and many more by increasing the amount and diversity of plants in your diet, eating more whole grains, legumes, and omega-3 super seeds.

Try making a smoothie with greens, fruits, and flax seeds every morning and including a salad with lots of different vegetables, chickpeas, and broccoli sprouts every day. Your body will thank you!

Get a better night's sleep

What you do during the day affects how well you sleep at night. Try these little strategies throughout the day to encourage better sleep:

Wake up at the same time every morning, including weekends and holidays. Make your bed—people who do so are more likely to sleep better at night. Eat breakfast outside or by a window—the sun helps reset your body’s circadian clock. Exercise at lunch: early workouts may sacrifice sleep and those within 3 hours of bed may keep you awake. Cut caffeine by 12-4pm depending on your sensitivity. Its effects can linger for 4+ hours. If you need to nap, take it before 3pm and only for 30 minutes or less. Use lamps and dimmers—bright overhead lights trick your brain into thinking it’s still daytime. Keep showers or baths warm but not hot. Also turn down the thermostat a few degrees to mimic your nighttime drop in body temperature. Turn all technology off at least 30 minutes before bed. Blue light and constant stimulation make it tough to wind down. Have a light snack before bed such as yogurt or fruit if hunger often wakes you in the night. Stick to the same bedtime or vary it by no more than an hour.

Doc's corner:

There is a saying in racing that goes like this: "La macchina va dove vanno gli occhi" - "The car goes where the eyes go." At speed, one learns to keep eyes up, look ahead to where you are traveling, both be aware of where you are and maintain focus on where you're going. It's a powerful metaphor for life as well. This year, I'm looking ahead to positive things, better news on the horizon, focused on what I hope to achieve and where I’m headed for 2021 and beyond!

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