SEPTEMBER 2019
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REMEMBERING A MENTOR & THEIR WORK 'WE MUST HELP THE CHILDREN'
Once in a while, you meet a person who makes such an impact that it changes the whole trajectory of your life. Dr. Christian Guilleminault, MD, lovingly known as “CG,” was such a person, not just for me, but for many. The field of sleep medicine has lost a hero, a father, and a mentor. CG was a pioneer and instrumental in the discovery of “Obstructive Sleep apnea” (OSA) and “upper airway resistance syndrome” (UARS) in adults and children. His 30-plus years of research led him to believe education is the key. He traveled the world speaking to physicians (ENTs, psychiatrists, sleep physicians, allergists), and dentists, trying to bridge the gap. treat.” I took this to heart, followed his research, and started applying it to my practice immediately. When my cousin, Dr. Therese Sabater Galang-Boquiren, invited me to have dinner with CG, I jumped at the chance and attended the Chicago Sleep Society meeting. My cousin, who is an orthodontic instructor at the University of Illinois at Chicago, helped organize the meeting where CG was the guest of honor. In particular, I wanted to speak to CG about my son. He had been a colicky baby and didn’t sleep well at all, even as a toddler. He was irritable, not a good listener, and hyper, always going from one thing to the next. He wasn't showing all the signs of sleep disorder, such as bed-wetting, snoring, or doing poorly in school, but He is famous for saying, “Medicine can diagnose, but dentistry could
I knew he was far from okay. When I checked on him while sleeping, I noticed he would toss and turn. I found him in different positions throughout the night, and I could always hear him breathing (but not snoring) with his mouth hanging open. Sometimes, I think he would stop breathing, but it is not like when adults have apnea. His sleep study showed no sleep apnea, so nothing else could be done. Instead of giving up, I took courses and looked for answers, gathering research from all over the world to figure out what was happening with my son. CG’s research at Stanford found that kids do not follow the same track that adult sleep apnea follows. One of the more current conditions CG described is UARS, which is not quite sleep apnea, but may be the precursor to it. While many practitioners are familiar with sleep apnea and have started to look for it more actively in adults, they rarely look for UARS in adults or children. While having dinner with CG, I asked him about my son. He looked at me and then at each person around the table and said, “You dentists don’t know the effect you could have in people’s health, especially the children.” In his presentation, CG explained that if we can identify the symptoms in a child early on, we can treat them, and the child will grow and develop much healthier. As dentists, we can help address this issue in children and adults through orthopedic and orthodontic
From L to R: Dr. Weddle, CG, Dr. Therese Sabater Galang-Boquiren
techniques. If we do it in children, it will have a profound effect on their lifelong health. At this point, I decided to treat my son. We tried a combination of airway- centered orthopedics and orthodontics, and myofunctional therapy. After treatment, the change in my son was undeniable. He was always a smaller boy, but post-treatment, he grew considerably taller. He was able to calm down and focus more, and he was a lot more reasonable. He sleeps through the night and stays in his own bed. We now know children usually exhibit different signs than adults. Instead of feeling sleepy, they will appear more hyper. Any child with ADHD signs or symptoms should also be screened for UARS. As I remember Dr. Guilleminault, his impassioned plea echoes in my mind: “We MUST help the children.” If you know a child who may have these issues, please contact our office.
To your great smiles and better health,
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THE ANTI-AGING BENEFITS OF FREE WEIGHTS STAY TONED BY LIFTING WEIGHTS AT HOME
In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps 3–5 pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid to healthy aging for both men and women. A study published by the National Center for Biotechnology Information recommends strength training 2–3 times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like pushups and situps), you build strength, muscle mass, and flexibility.”
have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pressure to clean your plate. You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home. Bodybuilding.com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try 8–10 repetitions per set, but don’t push yourself to use heavy weights. Even options that are 10 pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.
JUST ONE MORE BITE HOW THE CLEAN PLATE PHENOMENON MAY BE KILLING YOUR DIET
2 • WWW.GREATSMILESNJ.COM food was required for most, or from a fear of wasting food. Most people As you celebrate your last backyard barbecue, consider this: If someone puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is troubling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing
have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.” But all those “one more bites” add up. Researchers from Vanderbilt University conducted a study in which participants were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full. Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and portion sizes in the U.S.
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CHRONIC ANGER, YOUR HEART, AND YOUR HEALTH HOW THIS EMOTION IS DOING YOU HARM
Anger is a common emotion. It’s natural, and it’s a part of how you respond to certain circumstances in your environment. It’s how you express extreme displeasure. However, new research suggests chronic anger can be detrimental to your health. Essentially, it comes down to this: If you are stressed, tense, easily irritable, angry, and “snippy” all the time, you may be doing serious harm to your well-being.
Studies have already shown a link between anger and the heart. People who showed signs of feeling anger on a regular basis experienced higher rates of heart disease. The first studies on the impact of anger came out in the 1950s and have since been confirmed: Chronic anger physically harms the heart. Why? When you get angry or upset, your brain triggers the release of specific hormones, including cortisol and norepinephrine. These hormones are responsible for triggering the “fight or flight” response. When these hormones enter the bloodstream, your heart rate increases and arteries constrict. This helps to more effectively pump blood to the arms and legs for a fight or a flight.
The problem is that when a person is constantly angry or upset, these hormones course through the body more frequently, stressing the arteries and internal organs. As a person ages, this stress can become more damaging. One study that appeared in the Psychology and Aging Journal looked into this phenomenon. Researchers found that there is a link between frequently experiencing anger and increased inflammation and chronic illness for people ages 80 and older. This equated to more instances of heart disease and dementia. The study also looked at other emotions, including sadness, which has also been linked to heart disease and other inflammatory diseases. Through a number of tests involving 200 participants ages
59–93, the researchers concluded anger was far more detrimental to a person’s health than sadness. Ultimately, if you regularly experience rage and frustration, properly dealing with your anger is one of the best things you can do for your health. Every person’s situation is different, and it comes down to getting to the bottom of what makes you angry so you can work through it, whether you work through it alone or with a mental health professional. Take the steps to prioritize your mental and physical health, and your efforts will pay off tenfold in the long run.
PALEO BREAKFAST CASSEROLE
TAKE A BREAK!
Inspired by TheLeanGreanBean.com
INGREDIENTS
DIRECTIONS
• 1/2 cup onion, diced • 1 red pepper, diced
1. Heat oven to 375 F. 2. In a large pan over medium heat, sauté onion, pepper, bacon, and sweet potatoes until bacon is completely rendered and onions are translucent. Then, add garlic and sauté for another 2 minutes. Finally, add spinach and continue cooking for another 3–5 minutes. 3. Transfer to a greased casserole dish. 4. In a mixing bowl, whisk together eggs and pour them over casserole. Season to taste. 5. Bake for 20–30 minutes, let stand for 5 minutes, and serve.
• 2 strips bacon, cut into squares • 1 large sweet potato, spiralized or grated • 2 cloves garlic, minced • 2 cups spinach • 1/2 cup chicken or vegetable broth (optional: substitute with water) • 1 tsp paprika • 6 eggs • Salt and pepper, to taste
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1. WHAT CG’S WORK MEANT TO ME INSIDE THIS ISSUE 2. STAY TONED BY LIFTING WEIGHTS AT HOME THE CLEAN PLATE CONUNDRUM 3. ANGER MAY BE HARMING YOUR HEART PALEO BREAKFAST CASSEROLE 4. GETTING TO THE ROOT OF IT BAND PAIN
No, Not That Kind of IT
GETTING TO THE ROOT OF IT BAND ISSUES
You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts.
and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at YouTube.com/ watch?v=uWGpbxbJ6_Y. Relax Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.
Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the
same direction, or even just running too much can contribute to IT band issues.
The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks. Rest Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks. Rehab Stretches focused on the glutes and hamstrings can help to ease tightness
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