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DRSladic.com
November 2021
Don’t Let Winter’s Lack of Daylight HarmYou HOW TO PREVENT SEASONAL DEPRESSION
On Monday, Nov. 8, the medical field will experience a strange phenomenon. On this day, the day after daylight saving time ends, there will be a 24% dip in the number of heart attacks. Mondays are known for being the most heart-attack
spend more time indoors learning and reading, and I go to bed earlier in the winter. I also save a lot of my outdoor energy and activities for the summer,
when it’s light out and warm. I’ve found a lot of value in establishing this routine, but it’s not always easy for everyone. When we have days with less sunlight, people become more prone to seasonal affective disorder (SAD). This type of depression is often due to a deficiency in vitamin D and a change in our body’s circadian rhythms, which are natural cycles our bodies use to regulate when we need to be awake and when we need to sleep. If you struggle with SAD, you may experience bouts of less energy or motivation during the winter, and you may find that you struggle with your mental health more as it gets colder.
heavy day of the week, but something as simple as getting one extra hour of sleep can knock this total down by nearly one-fourth of what it usually is. Conversely, daylight saving goes into effect in March and heart attack rates jump by 24%. It’s easy to take a stand on whether or not we should still practice daylight saving time. In the past, I’ve written about how valuable sleep is for our well-being and mindset, and these statistics prove that thoroughly. Daylight saving once had a productive value to
society, but today, we know the practice is destroying our sleep cycles and damaging our cardiovascular health as a result. These statistics are part of comprehensive research examined by sleep expert Dr. Matthew Walker, and they have always stood out to me. I believe the findings speak volumes to the value of sleep, and it’s something we should keep in mind as our days get shorter.
However, you can take a preventive step now to avoid this dreaded winter disorder: Start taking a vitamin D supplement! Vitamin D is powerful in
boosting your mood and immunity. By starting a supplement routine now, you can get ahead of SAD. Your body needs time to build a stock of vitamin D that it can naturally and regularly pull from to improve your bodily function. I’d be happy to help you find the right supplement routine and help you create a wellness plan that allows you to effectively battle SAD as well as any disruptions to your circadian rhythms. Please call me today at 1-877-861-5927 to begin conquering these shorter days. Overcoming winter’s effects on our moods and the changing daylight hours doesn’t have to be difficult. I’m happy to help, so give me a call.
As a man in his 50s who has lived his whole life in the Midwest, I’ve learned to adapt to the shorter days we experience in the winter. I
“Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good.” –Maya Angelou Thought of the Month
Happy Thanksgiving.
–Dr. Tom Sladic
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Celebrities Come Clean THEY’RE NOT WASHING DAILY — SHOULD YOU?
This past summer, celebrities went out of their way to tell us they don’t bathe very often. With the higher temperatures, it was an odd time to announce a casual relationship with soap, but that didn’t stop stars like Ashton Kutcher, Kristen Bell, and Jake Gyllenhaal. It got so bad that Dwayne “The Rock” Johnson and Jason Momoa released statements assuring us that they do shower daily. The anti-shower celebrities’ argument was that too much soap is bad for your skin. Bathing too often, they argued, was not just unnecessary but could also be unhealthy. The hullabaloo has since died down, but it’s worth asking: Do the celebs have a point? As it turns out, frequent showers are more of a cultural than health practice. For example, two-thirds of Americans shower every day, but only about half of Chinese people do. Meanwhile, almost 90% of Mexicans shower daily, and Brazilians average two showers per day. Climate, access to clean water, and cultural norms all play a role. But, according to dermatologists, the stars might be onto something. While there’s no consensus on how often you should shower, dermatologists agree that washing with soap every day is
unnecessary for most people. Soap dries out the skin, often making it itchy, irritated, and more prone to infections and allergic reactions. Antibacterial soap can kill off good bacteria that helps our bodies, and some evidence even suggests that washing with soap too frequently can weaken the immune system. That said, dermatologists agree that some people should shower every day, including those who work out regularly, literally get dirty at their jobs, or work with harsh chemicals and odors. And anytime you start to smell, you should definitely lather up. If you want to reduce how often you shower, dermatologists agree you should wash your face, armpits, and groin area with soap daily. Then, when you do shower, wash with warm (not hot) water and a moisturizing soap and try to keep your shower under 10 minutes. It’s important to wash gently instead of scrub your skin hard, and you should pat (not rub) yourself dry and apply lotion after your shower. These tips will ensure you stay clean while also protecting your skin. In the end, it’s how you shower — and not how often — that likely matters most to your skin health.
Indulge Without the Guilt 3 WAYS TO AVOID OVEREATING ON THANKSGIVING
TAKE YOUR TIME It takes your brain 20 minutes to register that you’re full, so slow down to allow that message to arrive before you have a chance to eat too much. Start by filling your plate with a balanced meal, meaning lots of vegetables, a portion of protein, and some carbs. Then, try setting your fork down in between bites to add more time to your eating routine. Keep the TV off while eating and stay seated, too. These actions keep the focus on your meal to avoid unconscious eating. You don’t have to tackle Thanksgiving alone. To ensure you stay on track with your goals, enjoy your holiday, and avoid overeating, Dr. Sladic can help you create your Thanksgiving game plan. Call 1-877-861-5927 today to make this your healthiest Thanksgiving yet!
to compensate for low blood sugar levels. Instead, eat a balanced breakfast and have snacks you can munch on throughout the day. These could include vegetables, Greek yogurt-based dips, fruit, cheeses, and nuts. This allows you to fill up when you’re hungry without being ravenous later! EAT WHAT YOU WANT Rather than make certain foods off-limits, indulge in the foods you enjoy (and likely only eat once every year). Remember, one day won’t hurt you. Dieticians recommend choosing one or two food items you can eat without restriction on this day. This allows you to satisfy that yearlong craving without overdoing it! If you have dietary restrictions that make past favorites off-limits, look for alternatives. For example, pure maple syrup can be a healthier substitute to sweeten a pie than processed sugar.
Thanksgiving can be a minefield for those who are trying to eat healthier, monitor their portion sizes, and make better dietary choices, but the common tactics people use to avoid overeating often backfire. This Thanksgiving, try these strategies instead to avoid eating too much and fussing about what to eat. DON’T SKIP MEALS Thanksgiving is the country’s biggest meal of the year, but indulging in a feast doesn’t mean you have to sacrifice eating earlier in the day. In fact, this could lead to eating too much by the time the big meal rolls around
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Strength vs. Cardio Which Form of Exercise Is Better?
Depending on who you listen to, cardio exercise is the best way to lose weight — or the worst. Therein lies the problem with the health and wellness industry. It can be difficult to discern which form of exercise is best because there are so many conflicting reports.
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Cut the noise and consider this a go-to guide on finding the right exercise routine for you.
START WITH YOUR GOALS Exercise styles were built with specific goals in mind, so when choosing which one is best for you, remember your goals. For example, Pilates is often touted as a great way to strengthen muscles and improve balance. That’s because it was invented for rehabilitation. So, if your goal is to improve your balance and tone your body, then Pilates is a great workout. Similarly, cardio can be beneficial for those who need to burn more calories quickly, while weight training can build lean muscle and fuel longer periods of calorie burning. KNOW YOUR BODY TYPE Just as different workout routines have different purposes, your body responds uniquely to each one. For instance, in one study, weight training increased men’s metabolism (which can help you lose weight) by 9%, whereas women only experienced a 4% increase. However, this doesn’t make weight training less effective for women. Weight training can keep your metabolism elevated for 38 hours, regardless of your sex. Still, this does represent how our goals can be impacted by our body type. UNDERSTAND THAT ONE TYPE ISN’T MAGIC The question of whether cardio exercise or weight training is better for you comes down to a simple answer: Neither one is superior. You actually need a variety of exercise training to reap the most benefits. A daily walk can provide great exercise for your heart, while lifting weights every other day can build lean muscle. (And you don’t need dumbbells! Use canned goods or resistance bands, or squeeze your arm and leg muscles while “lifting” to feel the burn.) The most important thing to remember is that an exercise routine is only beneficial if you will actually do it. Developing a workout routine doesn’t have to be rocket science, but Dr. Tom Sladic has the expertise and tools to help you find the right balance. Call 1-877-861-5927 today to schedule an appointment!
EASY CRANBERRY-APPLE SALAD
Inspired by CookieAndKate.com
Ingredients
For the Dressing • 1/4 cup olive oil • 1 1/2 tbsp apple cider vinegar • 1 1/2 tsp honey • 1 tsp Dijon mustard • Salt and pepper to taste
For the Salad • 1/4 cup dried
pumpkin seeds • 5 cups salad mix • 2 Granny Smith
apples, chopped into bite-size pieces • 1/3 cup dried cranberries • 1/3 cup goat cheese, crumbled
Directions
1. In a skillet over medium heat, toast the pumpkin seeds until fragrant, then set aside. 2. In a small jar or bowl, whisk together all dressing ingredients, then set aside. 3. Combine all salad ingredients in a large bowl. Drizzle with dressing until lightly coated, then toss and serve!
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INSIDE THIS ISSUE
1. Prepare for Winter and Fight Seasonal Deficiencies
2. Are Daily Showers Necessary?
3 Steps to Avoid Overeating This Thanksgiving
3. Easy Cranberry-Apple Salad
Which Is Better: Strength Training or Cardio?
4. The Link Between Oral Health and Digestion
HEALTHY DIGESTION STARTS WHERE? The Link Between Oral Health and Digestion
Did you know that the health of your mouth is directly linked to other parts of your body? Regular dental visits are paramount to ensure your digestive health as well as your overall health! A healthier mouth promotes a healthier body. Proper digestion plays a major role in your overall health. Your gut is linked to your immune system, metabolism, and even your brain. Your mouth, which shares a close bond with your gut, may be the easiest way to detect a problem elsewhere in your body, especially digestive issues and diseases. Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, all present in the mouth in the form of an oral infestation. You may even develop white lesions within your mouth, similar to the ones within the colon. Bleeding gums or gingivitis is a sign that somewhere within your digestive system, there is a problem. If you have painful lesions or red patches on your gums and inside of your cheeks, they could point to a potential vitamin B12 deficiency. Lack of B12, or an inability to properly absorb the vitamin, can potentially mean bigger problems in another area of your body. Tooth decay also weakens your immune system.
Dental issues and diseases are often the very first signs of a digestive imbalance. If you have an immune imbalance within your gut, it can present with mouth ulcers and inflamed, red gums. Celiac disease, an
autoimmune response to gluten, can interfere with tooth formation, resulting in discolored teeth and possibly mouth ulcers.
To maximize your gut health, you must first take a look within your mouth, as it can be the window to many other potential issues going on elsewhere in your body. A healthy, happy mouth equals a healthy, happy gut!
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