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

Practicing yoga is all about achieving balance -- physically, through asanas, and emotionally, through breathwork and meditation. We practice balance on the yoga mat, but what about achieving that same balance throughout your life? Often, when we are focused on fitness goals, we don’t do enough to care for our overall wellness needs. To find that balance in all aspects of your life, work on incorporating these essential self-care practices into your routine.
 
Start With Quality Sleep
When life gets busy and you feel like you can’t find time for everything, sleep is often the first thing to go. The irony is that sacrificing sleep has negative effects on your body and mind, so we’re less effective at getting all those things done. If you struggle to get quality sleep, focus your self-care efforts on creating a relaxation regimen at night.
 
Start by taking a close look at your sleep habits to see if you can identify problems. Are you waking up in the middle of the night feeling achy? You may simply need better pillows to get comfortable. If you have trouble staying asleep, try using a noise machine to eliminate noise distractions and blackout curtains to make your room dark. Once you troubleshoot obvious problems, Prevention recommends setting a regular sleep schedule and developing a wind-down routine. Most of us don’t have the ability to simply lie down and turn off our minds immediately. Creating a bedtime routine that includes relaxation helps you make that transition and sends the signal to your mind and body that it’s time to rest.
 
Lower Stress
This tip may sound overly simplistic, but it’s amazing just how much stress can pile up, even for those who practice yoga. Self-care that lowers stress is critical when you’re in the midst of a meltdown, but don’t wait for that to happen! Everyday self-care is also preventive, so we’re less likely to reach that point of maximum stress. These are just a few of the many things you can do daily to keep stress in check:
 

• Stick to your fitness routine. When you feel like you have too much on your plate, don’t let exercise be the thing that slides. According to Shape, exercise is one of the most effective ways to reduce stress, so even if all you can squeeze in is 30 minutes (or less), finding that time is totally worthwhile.
• Create a space to meditate. Practicing mindfulness through meditation helps you disconnect from all that burdens your mind, which lowers stress and helps you approach life from a more balanced perspective. Create a dedicated meditation space in your home that is free of clutter, comfortable and relaxing. Even when time is short, this will be a retreat where you can go to restore peace in your life.

 
Increase Joy
Everyday emotional self-care is about more than just reducing stress. So often, we get bogged down in our daily must-dos that we forget to do things we want to do. Focus on doing small things throughout your day that bring joy to your life. It may be reading a good book, doing something creative, or cranking up the tunes in your car. Finding time to spend on your hobbies makes you feel happier and feeds your soul, even if all you have time for is a few minutes of listening to music on your commute.
 
Be sure to make time to connect with others too. Social connectedness has been shown to have a strong link to happiness. When we’re busy, relationships can suffer, but that’s also when you need the support of friends and family the most. Get creative about how you find time to nurture relationships - ask a friend to join you for a workout, or plan a weekly lunch date with your partner.
 
All of these tips are geared toward finding balance between physical and emotional self-care. Remember that getting plenty of quality sleep is the foundation that everything else in our lives is based on. With this foundation, reducing stress and finding joy will come easier, and you will see the benefits to your health and get even better results from your fitness routine.

​Jennifer Scott
 
Photo credit: Pexels