Winter time in Idaho is definitely not for the faint of heart.  In order to really thrive here, finding a winter activity to motivate you to get outdoors is key.  If you’ve been looking for a few reasons to go outside, other than throwing snowballs at your kids 😉, here’s a good place to start.  And for the record, please don’t throw things at your kids. 

1.  Looking to reduce risk of cancer, autoimmune disease and blood pressure?  Getting outside in nature can reduce the inflammation that can contribute to these illnesses.
2. Want to score higher on tests and improve memory and focus?  Take a walk.  Being outside in the woods rather than an urban environment can improve short-term memory by up to 20% for some individuals and has even been shown to increase focus in some individuals with ADHD.
3. Looking to destress?  Being outside in wooded areas can reduce both your resting heartrate and cortisol levels, both of which are markers of stress.
4. The holidays as well as the colder, darker days can certainly be a trigger for both anxiety and depression.  For a little relief, get outside, especially to exercise, which can exaggerate the improvement for both issues.  Even just getting outside can help make us happier.
5. As winter approaches (ok, fine-it’s here), we often see an increase in the incidence of illnesses and colds.  Some new data suggests that forest environments can improve immune function, which in turn may decrease severity and frequency of viral illness.
6. Trouble falling asleep?  Camping outside (maybe not in the winter unless you’re really brave or know a really good cuddler) can help reset your internal clock to improve your sleep pattern.
7. Trying to lose a few pounds?  Those who exercise outside are more likely to stick to their routine and often see improved weight loss results compared to those who exercise indoors.  Also, those who exercise in the cold vs warm weather are more likely to burn more fat in comparison to breaking down muscle.
8. Lastly, it’s a good reason to make friends with someone who has a sauna or hot tub.  Many people find both of these activities relaxing, and some see improved muscle soreness or stiffness.  If you’re going to exercise hard in winter, why not relax hard, too?

So, what to do during the Idaho winters?  It’s easy to get outside during our beautiful summer months, whether to walk, run, bike, hike, fish, etc, but finding fun winter activities can sometimes be a challenge.  The simplest activity is going to be continuing walks, although for some days snowshoes may be beneficial.  Winter photos can also be amazing, and hiking to that perfect spot can be good motivation to get some outdoor time.  For those who are more athletically inclined, downhill or crosscountry skiing, fat-tire biking or hunting may be for you.  Snowmobiling can also be good incentive to get outdoors.  Regardless of what you decide to do, be sure to bundle up as excess cold exposure can negate the positive health benefits of being outdoors.  Not to mention, it’s hard to enjoy anything if you’re spending your day shivering.  Happy winter, and we hope to see you outside 😊

​Dr. Nick

I find that while talking to expecting moms, there is a huge interest in figuring out which newest line of baby gear will be that perfect item to help their baby sleep or the newest in baby bottle technology.   However, the focus on mom and what will help her get through that initial tough postpartum period while she is recovering from pregnancy and birth is often overlooked.  So, I took an informal poll of my new moms to see what items helped them the most after having a baby. 

1. Dermoplast was a big one.  After a vaginal delivery, a lot of women require some stitches in the perineal area and dermoplast is a benzocaine spray that numbs that area while you are recovering.   I’ve had a lot of patients specifically say that the dermoplast was a lifesaver!
2. Postpartum Corsets, bands and wraps: A lot of my patients have found relief using these postpartum to help with back support and compression until the uterus goes down to its normal size.  Bellefit was probably one of the more popular bands.  Many of my patients who have had a cesarean section just use the one that they get from the hospital. 
3. Nursing gear: If you plan on breastfeeding, make sure you have all your nursing gear sorted out prior to delivery.  Most insurances now cover the cost of pumps.  All you have to do is ask your provider for a prescription to take it to your insurance-approved location and they will give you a pump.   Research the pump that you are interested in and confirm that your insurance covers it.  Make sure you have some comfortable nursing bras on hand.  Nursing pads can be cloth or disposable.  I have found that many prefer the cloth nursing pads because they are more absorbent.  Nursing is one of those things that comes really easy to some and is really hard for some.  Some people produce lots of milk and their baby latches on perfectly.  For others it is not quite this easy.  I think the most important thing you can do is be prepared ahead of time so you are not scrambling for these items while trying to figure out how to nurse a newborn. 
4. Do I need scar cream for my cesarean section to make it less noticeable?  For most I would say no.  However, there are some people that are more prone to keloid scars.  If that is the case, I would discuss this with your provider and find out what skin closure technique they recommend to minimize scarring.  Generally, this shouldn't be applied until after the skin edges have fully sealed.  If you already have an noticeable scar, usually a revision of the scar can be done with a subsequent cesarean section to improve the cosmetic appearance. 
5. Constipation: If you are prone to constipation, then this can make the postpartum period absolutely miserable.  Make sure you drink 64 oz of water, stool softeners twice a day, and if you cant get enough fiber in your diet, be sure to start taking a fiber supplement now.

The postpartum period is really hard.  While some may feel like it’s a long vacation, the reality is you are recovering from nine months of pregnancy and birth and adjusting to the needs of a newborn.  This can be especially hard if you don’t have friends and family close by.  Hope this helps!

Dr. Pam

For many women, just “getting through” labor and delivering the baby should be the end of birth-related pain, right?  Unfortunately, that’s not always the case.  From vaginal tears to breastfeeding (yes, that can sometimes be pretty miserable, too), for some women the delivery is only the beginning of their postpartum discomfort.

​So, what can hurt so much compared to labor and delivery?  According to ACOG (the American Congress of Obstetricians and Gynecologists), somewhere between 53-79% of women experience tearing during childbirth whereas their British counterparts estimate that number to be as high as 90%.  Either way, chances are good that moms having vaginal births will have some type of laceration.  Not only can the repair process be extra uncomfortable for moms without an epidural, but suture in such a sensitive area can definitely cause some discomfort for some time after delivery.  We also know that some amount of labial swelling is also normal after delivery, and this is especially true for women who push for a long period of time.  In some cases, we can even see extra separation of the pubic bone where it stretches to accommodate a baby's head (pubic symphysis diastasis).  As for breastfeeding, pain can happen from the latch process, cracked nipples with thrush, mastitis and even the uterine contractions associated with breastfeeding.  Breastfeeding causes release of oxytocin, the same hormone used to stimulate labor, and this can result in pretty significant uterine contractions for some moms.  Lastly, moms who need cesarean delivery are expected to have pain after their surgery, too.

Is there anything to do about all this fun stuff?  During suturing of a vaginal tear, moms who have an epidural are already a little ahead of the game, although we certainly do our best to help numb the area with lidocaine for those who don’t have an epidural.  That being said, even with an amount of lidocaine injections that would be drool-inducing in the mouth, it’s quite a challenge for us to effectively numb the vagina.  Ice packs can be a big help for some of the labial swelling after delivery.  Occasional sitz baths may also be beneficial for women with tears as can stool softeners to help prevent constipation and straining in the area of a vaginal repair.  Pubic symphysis diastasis may require physical therapy or even a walker for a brief time.  With breastfeeding, moms are encouraged to take advantage of the knowledge of a lactation consultant to ensure proper latching and nipple care.  Thrush and cracked nipples often respond well to topical treatment whereas mastitis generally requires antibiotics to resolve.  Regrettably, there’s not much we can do to suppress contractions when breastfeeding.  Tylenol and Ibuprofen are also helpful for pain following a vaginal delivery, although postoperative pain from a cesarean delivery is likely to require something stronger.

For many fortunate moms, pain from labor and delivery fades soon after their baby is born; however, for others, some amount of discomfort may persist a bit longer.  Collaborating with your provider is generally the best way to ensure a satisfactory healing process, so if you are having issues, be sure to let them know.  The sooner you feel better after delivery, the more time you can focus on loving that new baby 😊

Dr. Nick

As we head toward winter (I’m pretty sure I blinked and missed fall), it seems like more and more people are fighting colds.  Whether you have a sick child, spouse or friend to blame, coughs and runny nose and fevers seem to become the norm this time of year, and for every cold you get, I’ll be you have a friend whose great grandmother always had just the cure for what was ailing you.  So, do any of those home remedies work?  Let’s see what science says.

1. Tea – studies have shown some benefit for sore throat and congestion from drinking horehound tea, thyme tea can help with cough, and blackberry tea can help with diarrhea.  Score one for Grandma!
2. Toddy – for those looking to add a “special” ingredient to their hot drink of choice, alcohol may help with vasodilation and improve congestion briefly.  Just remember, one is going to be more than enough when you’re not feeling well.
3. Eucalyptus Oil – when heated with water and the vapors inhaled, it too can help with loosening mucus, but please don’t get your face too close to the hot water!!
4. Vitamin C – this one’s kind of a wash.  While it doesn’t actually prevent a cold, supplementing with extra vitamin C when sick may shorten the duration of your cold.
5. Ginger – this natural ingredient may help with nausea.
6. Peppermint Oil – topical application (to skin of the forehead and temples, preferably with some olive oil to prevent irritation) can reduce some types of headache symptoms.
7. Feverfew – another option for headache symptoms that may be affective in some cases.
8. Kratom – a supposedly natural and safe pain reliever; unfortunately, it’s not.  It may be as addictive as opioids, and it has a high potential for addiction, with a number of deaths attributed to the supplement.  Not to mention, it’s been contaminated with opioids in some cases.
9. Neti Pots – another wash.  While irrigation of the nose may help free mucus and debris to help with congestion, be sure to clean the pots and use distilled water as bacterial infections have occurred following unsanitized uses.  For similar relief without the risk, over-the-counter saline nasal spray is a good option.
10. Probiotics – definitely beneficial, especially if you have to take antibiotics, but with a caveat:  these are best consumed from fermented foods as there have been no studies to assess either the safety or efficacy of probiotic supplements, despite the fact that probiotics are a multibillion dollar industry.
11. Zinc – 80-90mg per day of this supplement may help shorten the duration of your cold.  Just beware if having diarrhea as too much zinc can worsen symptoms.
12. Chicken Noodle Soup – what would a list like this be without chicken noodle soup?  It turns out, it can help provide nutrients when a sore throat makes swallowing difficult, it has mild anti-inflammatory properties, and the warmth can help with congestion.  (Besides, am I really going to argue with Grandma on this one?)

So, there you have it.  While these options may not get you right back on your feet when you’re not feeling well, some of these home remedies can help.  Maybe we shouldn’t doubt Grandma…sometimes she just knows best 😊

​**If your illness causes severe nausea/vomiting, high fever, intractable pain or any other concerning symptoms that seem beyond a simple cold, be sure to talk to your doctor. 

Dr. Nick

I get this question a lot: “Ever since I had my babies, my trouble spots have only gotten worse. I have tried everything- diet, exercise, more crunches than I ever thought I could do. Doctor, what do you think about CoolSculpting? “

Fat is such a complicated thing to get rid of. Of course, there is liposuction, tummy tucks and lifts for everywhere. Most of these procedures require surgical intervention in the operating room by a plastic surgeon (unless, of course, you want to end up on the latest reality tv show that specializes in botched outcomes). These procedures unfortunately require time to perform, down time from work and are rather expensive.  Who has time for that? Recently we have seen the advent of non-invasive fat reducing procedures such as CoolSculpting and Sculpsure. The purpose of these procedures is to get rid of those trouble spots that the crunches aren’t touching. 

First- what is CoolSculpting? Coolsculpting is an FDA-approved treatment that involves freezing fat cells. There is an applicator that applies suction to the area that you want to target and the applicator brings the temperature of the fat cells down to the point where they are irreversibly damaged. These cells eventually die and are then eliminated by the body, which is why it takes a few weeks to see the final effects of the procedure. This technology is really for specific trouble spots that are large enough to adhere to the applicator- tummy fat, love handles, thighs, bra fat, banana roll (fat underneath your butt).

Instead of freezing fat cells, Sculpsure uses heat to kill fat cells and then the body eliminates those cells within a couple of weeks. Because it is using heat to kill fat cells, this can be a more painful procedure especially for people with sensitive skin.

The biggest advantage of these minimally invasive fat reducing procedures is that there is very little down time and the risks are minimal compared to more comprehensive surgical procedures like liposuction and tummy tucks. The biggest disadvantage is that they only target specific areas, the results take weeks to appreciate, and can be very variable: up to 15% of participants did not see any improvement after treatments. At $1500 per trouble spot, that can be pretty frustrating.

If you are considering a fat reducing procedure, of course we always recommend that you give that cheap, old-fashioned option a try first- diet and exercise.  If that doesn’t work, we recommend that you consult with a board-certified plastic surgeon to discuss your options before making a decision.  While Coolsculpting may be the perfect remedy to eliminating fat in certain areas, there may be certain instances in which a more traditional surgical approach would help you achieve your desired goals.  While this is not a service we offer, we hope this information is helpful!

Dr.  Pam

As Pam and I are learning how to be parents (yep, even as physicians, we kind of have to wing it), one group that we look to for guidance is the American Academy of Pediatrics (AAP).  It turns out that they have a number of guidelines for how to raise the healthiest possible child.  Given that only about 1 in 20 children meet the recommendations for screen time, sleep and exercise (and about 1/3 fail to meet any of the guidelines), we thought we’d review them here to let you know what we’ve learned.

​So, let’s start with screen time.  The AAP recommends that if a child is less than 18 months, he or she should have no screen time unless it is in the setting of video chats with family/friends.  For 2 to 5 year-olds, screen time should be limited to 1 hour per day or less, and the content should be high-quality and co-viewed with parents.  For those children older than 5, a “family media plan” should be used to determine the optimal amount of viewing.  Why is this important?  More than 2 hours of “recreational” screen time has been associated with poor cognitive development.  To put that in perspective, on average, 8 to 11 year-olds spend about 3 ½ hours per day watching a screen. 

One of the other potential concerns with extra screen time is that there is often an associated loss of sleep.  The guidelines for sleep suggest start with 12-16 hours from 4 to 12 months, 11-14 hours from 1 to 2 years, 10-13 hours from 3 to 5 years, 9-12 hours from 6 to 12 years, and 8-10 hours from 13 to 18 years.  To help reach these goals, the AAP suggests not having screens in the bedroom of children and to turn off screens 30 minutes prior to bedtime.  Lack of sleep alone can increase risk of depression, hypertension, obesity and general injuries, but combined with excess screen time there can also be loss of attention, memory, language ability and task completion.

Loss of sleep can also promote fatigue, which, in turn, can result in decreased likelihood of children reaching the recommended amount of physical activity daily.  Starting as young as 1 year and until the age of 4, toddlers should have at least 1 and up to several hours of physical activity daily.  Beginning at age 5 and until age 21, children should have at least one hour per day of moderate to vigorous activity, and vigorous activity should encompass at least 3 days per week.

Given the rising prevalence of childhood obesity, which affects nearly 1 in 5 children, and ADHD, which affects as many as 1 in 20, it seems important to minimize the chances of having a child affected by either of these conditions.  By trying to encourage children to get outside (as much as Idaho weather will allow), perhaps we can help them find fun physical activities to do while decreasing screen time and helping them be tired enough to sleep well at night.  Although with children having a mind of their own, I guess we’ll see.  Good luck to all of the parents out there trying to incorporate tech into the lives of their children!

Dr. Nick

For Pam and me, despite our busy lives, we can typically find time to exercise, and we generally eat pretty well.  Sleep, on the other hand, can often be a bit more elusive (thank you middle of the night babies!), but there are certainly a number of positive health benefits from sleep that we just can’t get any other way. 

​Ever go to bed wondering about a problem and then woke up with the answer?  Sleep actually helps consolidate memory and new skills, and it can help clear out the “junk” processes that occur during the day.   In fact, a correlation has been suggested between lack of sleep and development of dementia, whereas adequate rest can not only help with improving cognition, it can also help spur creativity.  Whether studying for a test, writing new music or practicing your golf swing, you’ll likely perform better after a good night’s sleep.

Speaking of your golf swing, sleep can also help improve athletic performance.  Studies suggest that participants in sports see both speed and stamina are improved following an increase in sleep duration.  These athletes also saw improved ability to focus and learn plays due to less daytime fatigue.

Got your diet and exercise in line but still aren’t seeing the results you want?  Lack of sleep may be a culprit.  One studied showed that dieters who had adequate sleep lost more fat than those who were sleep deprived, who tended to lose more muscle mass.  Sleep deprivation also tends to trigger hunger, which can in turn increase caloric intake.  The bottom line is sleep more, lose more fat and consume fewer calories.

Think those issues are bad enough?  Unfortunately, there’s more.  Lack of sleep is a known trigger for inflammation, which is a risk factor for cardiovascular disease such as heart attack and stroke, not to mention diabetes, arthritis, and inflammatory bowel disease among others.  Even more concerning, it can lead to premature aging :0

So, what can you do to help improve your sleep?  Chances are, if you’ve been dragging through the day, you’re looking for caffeine.  Caffeine is fine, just remember to avoid it, alcohol and nicotine for at least 4 hours prior to bedtime.  Screen time should also be limited before bed.  Blue light can disrupt your natural sleep/wake cycle and negatively affect your quality of sleep.  Other culprits for sleep disturbance can include a room that’s too noisy, too hot (cooler rooms tend to promote sleep), or too bright.  Lastly, try for consistency (both with bedtime and duration) when your rest.  Adapting to a routine can help establish better sleep quality.

Whether becoming a new parent, working at a stressful job, or simply being born an insomniac, sometimes getting adequate sleep can definitely be a challenge.  Still, by making time for rest, you can begin to see significant improvements in your health.  Good luck with your good night’s sleep, and we hope you have sweet dreams!

Dr. Nick