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March 2019

Articles & News

Prescribing” fruits and veggies would save $100 billion in medical costs

March 28, 2019NewsPrimary Care
Prescribing” fruits and veggies would save $100 billion in medical costs

Perhaps it’s time for doctors to start prescribing more produce than pills. That’s, at least, what researchers argue in a new study that finds “prescriptions” for healthy foods could save more than $100 billion in healthcare costs.

Researchers at Tufts University made the case that subsidized fruits and vegetables could prevent millions of cases of chronic diseases.Roughly 70% of diseases in the U.S. are chronic and lifestyle-driven, according to the CDC, and nearly half of the population has one or more chronic health conditions, such as diabetes, asthma, heart disease, obesity, or cancer.

It’s an expensive issue: 86% of annual healthcare costs in the U.S. are driven by chronic disease. Meanwhile, U.S. healthcare expenditures tripled in the last 50 years, from 5% of gross domestic product in 1960 to 17.9% in 2016, according to the CDC.

The study, published in the the medical journal PLOS Medicine, followed adults between the ages of 35-80 who were enrolled in Medicare and/or Medicaid. It then established two scenarios: one in which Medicare/Medicaid covered the cost of 30% of fruits and vegetables, the other in which it covered fruits, vegetables, seafood, whole grains, plant oils, and other healthy foods.

The results showed that with such subsidies, subjects rely less on healthcare. The first scenario would prevent 1.93 million cardiovascular events (such as heart attacks) and 350,000 deaths, as well as cut healthcare costs by $40 billion. The expanded second scenario would prevent 3.28 million cardiovascular events, 620,000 deaths, and 120,000 cases of diabetes–and save the U.S. system a whopping $100 billion.

“Both scenarios were cost-effective at five years and highly cost-effective at 10 and 20 years and over a lifetime,” reads the study.

Currently, 76% of traditional physician visits result in a prescription for a drug, adding another $3.3 trillion spent nationally on healthcare per year.

Food as medicine has been advocated across the healthcare and wellness industries. Last year, the 2018 Farm Bill included a $25 million Produce Prescription Program to fund pilot projects that institute healthier foods.

It comes after several other attempts to cover nutritious food costs. In 2013, New York tested a prescription food pilot program at two public hospitals which served primarily low-income and working-class neighborhoods. Families were given vouchers and routinely met with nutritionists to discuss their eating habits.

Incorporating better foods is also a strong element of functional medicine, which pushes a more holistic approach to health and well-being. Primary care startup Parsley Health, for example, advocates “prescriptions” for healthier foods (as well as yoga or meditation) in addition to relying on pharmaceuticals. It currently has three locations and plans to expand in the coming year.

“These food as medicine approaches are gaining real traction,” the study’s author Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University, tells Popular Sciencemagazine. “If pilot studies are implemented and work, there’s a very real chance you could in the near future go to the doctor, a doctor could write a prescription for food, and an insurance company will pay for part.”

 

 

SOURCE: https://www.fastcompany.com/90323580/prescribing-fruits-and-veggies-would-save-100-billion-in-medical-costs

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

DPC Physician meets with Senators and Congressman on HR6199

March 25, 2019NewsPrimary Care
DPC Physician meets with Senators and Congressman on HR6199
Dr. James Pinckney II, ABFM of Diamond Physicians met with eight senators and two congressmen last week in an effort to reintroduce the Direct Primary Care Bill HR6199.To further demonstrate the effectiveness of direct primary care, Michael Schneider, CEO of A-1 Locksmith DFW, accompanied the team. Together, they presented how a small blue-collar business was able to save 25% on their health benefits as a company while improving the care and health of their employees.

 

As this process progresses, it’s becoming increasingly likely that direct primary care membership will become a qualified medical expense under 213-D via executive order. This would allow for the bill to bypass congressional approval.

 

 

Upon passage, the bill would allow consumers to use HSA cards to pay for direct primary care membership.

 

SOURCE: https://d4pcfoundation.org/dpc-physician-meets-with-senators-and-congressman-on-hr6199/

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

Migraine in America 2018

March 21, 2019NewsPrimary Care
Migraine in America 2018

Migraine: Then and Now

The first Migraine In America survey was conducted in 2012. Looking back at those results compared to those from 2018, we found a lot of similarities as well as some differences. While we cannot confirm that any of the survey participants were the same in 2012 and 2018, the number of participants has nearly doubled in 6 years. When we look at the results from both of these time periods, it is notable that 93% of survey participants were female in both years. The average age of participants in 2018 is 48 years old which is slightly older than the group from 2012.

Episodic and chronic migraine

When comparing the 2012 and 2018 survey participants, the average number of migraine days per month differed only by one to three percent (1-3%). Essentially, this demonstrates that we are seeing a similar mix of episodic and chronic migraine patients taking the survey over the years. Of course, this does not mean that people may not have experienced an increase or decrease of migraine days over the years, only that the sample of participants is quite similar over the years with respect to the frequency of migraine days per month.

Infographic survey results migraine days

HCP engagement and migraine treatment satisfaction

In 2012, 68% of survey participants were diagnosed with chronic migraine, compared to 71% in 2018. In 2012, 81% were seeing a health care provider (HCP) for their migraine, compared to 91% in 2018. We dug deeper in 2018, and learned that half of the survey participants are satisfied with the care from their health care provider. In addition, participants felt their HCP regularly discussed their quality of life when reviewing their current treatment plan.

Infographic survey results health care professional engagement

Top migraine symptoms

In 2018, head pain, sensitivity to light and sound, difficulty concentrating, and brain fog were the top five reported migraine symptoms. In 2012, instead of brain fog, nausea and vomiting made it to the top five. This makes us wonder if more people are simply more aware that brain fog can be a migraine symptom today compared to 2012.

Infographic survey results top migraine symptoms

Lesser known migraine symptoms

Over the years, Migraine.com has increased the number of symptoms, including lesser-known symptoms, that we ask about in the Migraine In America survey. These lesser-known symptoms include food cravings, sensitivity to touch, and hallucinations to sound or smell.

Infographic survey results strange migraine symptoms

Migraine’s impact on overall health

When comparing the two time periods, we see fewer survey participants who reported a mental health impact in 2018 compared to those who reported a mental health impact in 2012. Despite this decrease, it is important to note that anxiety or panic disorders and mood disorders such as depression are still impactful health conditions for those with migraine. Other health conditions that top the list both today and 6 years ago include chronic pain, IBS, chronic fatigue, and fibromyalgia.

Infographic survey results mental health impact

Medication behavior of migraine patients

In both 2018 and 2012, survey participants were asked to report their medication behavior over the prior 6 months. Comparing responses from participants in these two time periods, there are some notable differences. For instance, back in 2012, 65% avoided a migraine medication due to side effects compared to 30% in 2018. Also, 45% of participants avoided a medication due to cost in 2012 compared to 24% of participants in 2018.

Infographic survey results migraine medication behaviors

This year, we also asked which resources patients used to make their treatment decisions. Forty-one percent of survey respondents reported going online to read other patients’ opinions of a medication and 31% reported visiting a prescription medication’s website. This shows the increasing importance of online resources for people living with chronic health conditions.

Infographic survey results online resources

The Migraine In America 2018 survey was conducted online from March through May 2018.

 

 

 

SOURCE: https://migraine.com/infographic/migraine-then-now/

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

7 Ways to Keep Your Brain Healthy

March 19, 2019NewsPrimary Care
7 Ways to Keep Your Brain Healthy

Smoking, diabetes, and high blood pressure can take a toll on your brain. Here are things that can help.

 

The condition of your blood vessels may determine a lot about the health of your brain, according to new research.Researchers from the University of Edinburgh found that a variety of factors including smoking, high blood pressure, diabetes — all conditions that affect your blood vessels or vascular risk factors — may also hurt your brain.Over time, these factors may lead to brain deterioration and increase the risk of developing Alzheimer’s disease or other forms of dementia.

 

This new study published March 11 looked at the MRI scans of brains from 9,772 people between the ages of 44 and 79.

 

Specifically, the researchers, who were led by Simon Cox, PhD, a senior research associate at the University of Edinburgh’s Centre for Cognitive Ageing and Cognitive Epidemiology, examined connections between

 

seven vascular risk factors — smoking, hypertension, pulse pressure, diabetes, [high cholesterol], body mass index (BMI), and waist-hip ratio — and structures of the brain responsible for complex thinking. These areas are known to deteriorate as dementia develops.

 

To determine the impact of these vascular risk factors on brains, the researchers compared brain scans from people of similar head size, age, and sex.

 

They found that smoking, high blood pressure, and diabetes were the three vascular risk factors with the most consistent connections to brain atrophy and loss of both grey and white brain matter.

 

Indeed, all risk factors except high cholesterol were associated with some degree of brain health decline.

 

 

 

Move more

Aim for 150 minutes or more of aerobic exercise each week. If you’ve not been moving regularly, don’t worry.

Merrill pointed out that one study found sedentary older adults who participated in a new habit of walking regularly for one year showed significant improvements in memory performance that also related to

growth of memory areas in the brain.

 

Build muscle

Aerobic exercise coupled with strength training at least two times per week has been shown to improve heart health, according to Merrill. “We now know that these activities in all likelihood also improve brain

health,” he said.

 

Eat a heart-healthy diet

“In addition to eating brain-boosting foods like blueberries, nuts, and fatty fish, cut back on frozen meals, take out, deli meat, and cheese, which are some of the highest sources of sodium in the American diet that

can drive up blood pressure,” Younkin said.

She added that there are clear guidelines for how to approach each meal.

“Aim to make half your plate non-starchy vegetables and a quarter of your plate whole grains,” she said. “The increase in fiber and decrease in ‘empty’ carbohydrates will help you maintain a healthy weight and keep

your blood sugar stable.”

 

Be more mindful

Anxiety and stress take a toll on your mental health, but they can also impact your physical and brain health, too. Regular meditation or a mindfulness practice may help reduce the risk of worsening vascular health.

 

Sleep tight

Poor or inadequate sleep is associated with worsening health and vascular risk factors, including high blood pressure and weight gain.

Your brain needs those “off” hours to help clean up neurons and synapses and make memories. When you don’t get quality sleep, your brain health and your physical health are significantly impacted.

 

Use your brain

“Remaining cognitively active through social activities, like attending a book club or taking a cooking class, may help slow down or stave off the development of memory loss and associated depression with aging,”

Merrill said.

 

Watch your blood pressure

Check your blood pressure regularly, or at least every six months. Watch for signs of a creeping increase.

“This study indicates that the 2017 high blood pressure guidelines, which state that high blood pressure is now defined as a blood pressure greater than 130/90, is on the money,” Mintz said. “The new guidelines for

high blood pressure will help us recognize people at earlier ages who are at risk for lifelong high blood pressure.”

 

 

The bottom lineResearch connecting poor physical health with deteriorating brain health is increasing. This study finds that vascular risk factors can damage your brain’s health, which could slow thinking skills and even lead tochanges that resemble Alzheimer’s disease and dementia.Many of these vascular risk factors, however, are preventable.

“This study has a strong public health message,” Mintz said. “Patients can help themselves.”

A healthy lifestyle can help you prevent risk factors like high blood pressure, diabetes, and obesity. If you already have one or more of these risk factors, you may be able to make lifestyle changes that can reverse the

conditions and help improve your brain health.

 

 

SOURCE: https://www.healthline.com/health-news/heres-how-to-keep-your-brain-healthy-as-you-age#The-bottom-line

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

3 Steps to Finding your Ideal Therapist

March 15, 2019NewsPrimary Care
3 Steps to Finding your Ideal Therapist

In this article it is my intention to give you 3 actionable steps to finding your ideal therapist. Success in therapy relies more on your connection with the therapist than anything else. If you trust the person leading you, successfully completing therapy is in your grasp.

“I’ve tried therapy before and it does not work”

 

My new client was burnt out from trying therapy after going through several different therapist and was on the brink of giving up.

 

She called her first therapist a jerk because he was so aggressive in his confrontations. Her second therapist was a quack because she wanted to do arts and crafts instead of talking about the issue.

 

She got to the place where she thought, “Maybe I’m not the kind of person that can benefit from therapy.”

 

Personally, I believe that no person is unreachable and there is no problem that cannot be fixed.

Anything is possible if you have the right system to fix it.

When it comes to therapy the most important part of the system is the right therapist.

That aggressive therapist might have been perfect for a person that does better when they are pushed. The arts and crafts therapist might be perfect for a person that struggles to find words and process better through experiential activities.

If you find the right therapist, you win. You will get better!

Read on to learn the 3 steps to finding your ideal therapist.

 

But first, some important things to note:

 

1. Connection is everything

I mean that. Decades of research has proven that the fundamental factor in successful therapy is the therapeutic alliance between the client and the therapist.

So you want to enjoy therapy and benefit fully from it? You have to find someone that you connect with.

Forget therapeutic approaches, the #1 one concern should be, “How well do I connect with this therapist?” The # 2 concern should be, “How motivated am I to do the necessary work?”

2. Everything works, nothing doesn’t

You will never get better if you do nothing differently. It does not work to stand still because, in life, standing still is moving backwards.

Which therapy model is best? Truth be told: They are all the same.

It depends on who you are as an individual, some models may work better for you than others. So prioritize connecting with your therapist first, then research therapy models.

Don’t go crazy here. There are some therapy models that are legit insane. And there are people out there labeling themselves as “counselors” that have no business working with people. Here is a helpful website that will help you discern the evidence based practices of different models (main focus on children).

3. You have the right to fire your therapist

One of the things that keep people back from engaging therapy is the fear that I will be roped into it forever.

I personally believe the goal of therapy is to eventually fire the therapist. If therapy is successful, you will eventually fire the therapist.

Moreover, if you have a therapist that you are not connecting with –  fire them! The sooner you find the right connection the better off you will be.

3 Actionable Steps to Finding Your Ideal Therapist:

 

1.Collect a List

  • Go to Psychology Today
  • Search by location (You will not be motivated to go to therapy if the therapist is out of your way.)
  • Narrow Down the search by the factors that are most important to you
    • Faith
    • Language
    • Ages
    • Sexuality
    • Gender
    • Do Not Search by Insurance, Issues, Types of therapy. (Why? Because, we will talk about how to finance your therapy below and on the next article. Also, the therapist often work to serve a specific niche but most therapist can deal with most common issues.)
  • Scroll through the profiles on your now narrowed down list. Next to each picture there is a two line blurb.
  • If the therapist is talking about themselves, move on
  • If the therapist is speaking to you then open up their profile on a separate tab

*This is important because the key to a strong therapeutic alliance is the ability of the therapist to understand you. If you can already find a therapist that understands your needs, then you are well on your way to finding your ideal therapist.

    • Scan their profile and if they are a good fit put them on your list
    • Try to have 3-7 therapist on your short list
    • Try not to pay attention to finances yet, many therapist have discount rate options (we will talk about this later)

2. Stalk your top choices and learn their voices

  • Open up their websites
    • Is their website present, is it nice? A well thought out website might be an indicator of how this therapist prioritizes their customer service.
  • Check out their social media, blog post, videos and podcasts?
    • Are they talking your language?
    • Can you connect with their work and items they are posting?
    • Can you understand them?

3. Call them for a quick chat

 

  • Most therapist offer a free consultation session. Take advantage of this offer.
  • Tell them about your issues and see if they present a clear plan on how it will be addressed in therapy.
  • Talking about money
    • Good therapist are worth their weight in gold. The value will be reflected in the length, effectiveness and durability of their work with you. So don’t be afraid to pay them their asking price. Value them and you will receive that value back in therapy.
    • If funds are limited asked for the following options
      • Insurance options
      • Sliding scale options
      • Ask for the possibility of a lower price in exchange for coming in during a time that is harder to schedule
      • Ask if you can pay a discounted rate for 3 sessions and reassess to pay the normal
      • Ask if you can pay a discounted rate if you purchase a package of sessions at one time (i.e. purchasing 8 sessions in the beginning)

 

 

 

SOURCE: https://apfamilycounseling.com/3-steps-to-finding-your-ideal-therapist/

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

Sleep loss can turn us into social outcasts

March 13, 2019NewsPrimary Care
Sleep loss can turn us into social outcasts
When we sleep poorly, we may feel less inclined to participate in social activities. Now, researchers have found evidence that being sleep-deprived can not only make us less sociable, but it can also prevent our peers from seeking us out.

Poor sleep can render us more unsociable and isolated, researchers warn.

Sleep deprivation can contribute to a host of mental and physical problems, including depression, diabetes, and impaired cognitive functioning.

Now, research from the University of California (UC), Berkeley has linked sleep deprivation to another effect: social isolation.

According to the study’s senior author, Prof. Matthew Walker, “We humans are a social species. Yet sleep deprivation can turn us into social lepers.”

The findings — which appeared in the journal Nature Communications — indicate that, on the one hand, people who have experienced sleep loss are less eager to interact with others.

On the other hand, the results also show that people who are sleep-deprived tend to come across as socially unappealing.

Sleep loss fuels self-isolation

The UC Berkeley research team used functional MRI brain scans, as well as standardized assessments of a person’s state of loneliness and innovative tests to see if sleep deprivation was linked to social withdrawal.

The researchers recruited a cohort of 18 healthy adults, which they split into two groups. They instructed participants in one group to get a regular night’s sleep, while those in the other group had to stay awake through the night.

At the first stage of the study, the scientists monitored the participants’ brain activity as they watched short videos depicting individuals with a neutral expression walking toward the viewer.

The participants had the option to stop the video when they felt that the person on-screen was getting too close. This allowed the investigators to gauge the participants’ levels of comfort with social proximity.

First, the researchers observed that sleep-deprived individuals were more likely than their well-rested peers to keep people at a distance, stopping the videos to keep the walker 18–60 percent further back than their peers.

Then, the brain scans revealed that sleep-deprived people presented heightened activity in a brain circuit called the near space network, which lights up when we think that we perceive a threatening human presence.

However, the same scans showed that sleep-deprived participants had lower levels of activity in the so-called theory of mind network, which normally assesses emotions and intent in the self and others.

These two sets of findings put together suggest that sleep loss impairs a person’s ability to correctly assess social situations, rendering the individual more likely to withdraw from social contexts.

“It’s perhaps no coincidence that the past few decades have seen a marked increase in loneliness and an equally dramatic decrease in sleep duration,” says the study’s lead author, Eti Ben Simon, Ph.D., adding, “Without sufficient sleep, we become a social turn-off, and loneliness soon kicks in.”

Alienation is contagious

In another part of the study, the researchers assessed how external observers would perceive sleep-deprived individuals. For this purpose, they recruited 1,033 observers through an online crowdsourcing marketplace.

The observers — who remained unaware of the study’s goals — first looked at videos showing the sleep-deprived participants discussing a variety of simple topics. Then, they rated the people in the videos based on how lonely they thought they looked and whether they would be interested in interacting with them.

Next, the researchers asked the observers how lonely they themselves felt after watching the sleep-deprived participants. Surprisingly, after having watched 60-second clips, the observers described feeling more isolated, suggesting that loneliness may be contagious.

In the final stage of the study, the investigators asked participants to fill in standardized surveys, assessing their own state of alienation after just 1 night of either good sleep or poor sleep.

This test also confirmed that people who missed out on a good night’s sleep were more likely to feel lonely and unsociable the next day.

“On a positive note, just 1 night of good sleep makes you feel more outgoing and socially confident, and furthermore, will attract others to you,” says Prof. Walker. However, he adds that if a person continually sleeps poorly, this may severely affect their social life and emotional health.

“The less sleep you get, the less you want to socially interact. In turn, other people perceive you as more socially repulsive, further increasing the grave social isolation impact of sleep loss. That vicious cycle may be a significant contributing factor to the public health crisis that is loneliness.”

 

 

SOURCE: https://www.medicalnewstoday.com/articles/324678.php

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

Diabetes: Could muscle strength lower risk?

March 11, 2019NewsPrimary Care
Diabetes: Could muscle strength lower risk?
Many people worldwide have type 2 diabetes, a metabolic condition in which the body cannot properly regulate blood sugar levels. Experts already know that lack of physical activity can contribute to the risk of diabetes, but what type of exercise might lower it?

Recently, researchers have been looking into the effects of exercise on the risk of type 2 diabetes, asking what kind of physical activity might help decrease it the most.

 

These researchers hail from Iowa State University in Ames, the University of South Carolina in Columbia, the Pennington Biomedical Research Center in Baton Rouge, LA, and the Ochsner Clinical School at the University of Queensland School of Medicine in Brisbane, Australia.

 

Their findings — which appeared earlier today in the journal Mayo Clinic Proceedings — indicate that people with moderate muscle strength, maintained and consolidated through resistance exercise, may be at a considerably lower risk of type 2 diabetes.

This effect, the scientists note, is independent of other factors such as cardiorespiratory fitness. They also point out that moderate muscle mass seems to be enough to provide this benefit — increasing it does not lower risk any further.

 

Associate professor Duck-chul Lee, from Iowa State University, explains that the current findings suggest that even moderate resistance training can be beneficial in this respect. However, he cautions that it is difficult to establish how much is enough.

 

“Naturally, people will want to know how often to lift weights or how much muscle mass they need, but it’s not that simple,” notes Lee.

 

“As researchers, we have several ways to measure muscle strength, such as grip strength or bench press. More work is needed to determine the proper dose of resistance exercise, which may vary for different health outcomes and populations,” he continues.

 

Over 30 percent lower risk of diabetes

For this study, the scientists used the data of 4,681 adults aged 20–100, none of whom had diabetes at baseline. They accessed this information through the Aerobics Center Longitudinal Study. All the participants agreed to do chest and leg presses to allow the researchers to measure individual muscle strength.

 

To provide more accuracy, the investigators also adjusted these measurements for several potentially confounding factors, including age, biological sex, and body weight. All the participants also completed relevant health exams both at baseline and at the follow-up stage.

 

The researchers found that those who exhibited moderate muscle mass had a 32 percent lower risk of type 2 diabetes. This effect appears independently of other lifestyle factors, such

as frequent drinking and smoking, as well as of obesity and high blood pressure — both of which are risk factors for diabetes.

 

“You’re not necessarily going to see the results of resistance training on your bathroom scale,” cautions study co-author Angelique Brellenthin, “but there are several health benefits.”

She adds that “[i]t may help lower your risk for type 2 diabetes even though you do not lose body weight, and we know maintaining muscle mass helps us stay functional and independent throughout life.”

 

Brellenthin acknowledges that so far, it remains unclear just how often, and at what intensity, a person should engage in resistance training to lower their diabetes risk. Future studies will need to address this gap.

 

Despite this, she points out that the recent findings suggest that even a little resistance training is, most likely, better than none at all, and that people should not feel as though they have to jump right into the most

 

difficult exercises to reap the benefits.

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

A list of the best high-protein snacks

March 7, 2019NewsPrimary Care
A list of the best high-protein snacks
Many people turn to protein snacks to avoid hunger between meals. However, some snacks are more nutritious and less likely than others to damage a person’s health if eaten regularly.

If chosen carefully, snacks can have good nutrients without containing substances that can cause a person harm. Also, it is important to choose a variety of protein sources, including many plant-based proteins.

Snacks with high protein are typically seen as a good choice because protein keeps people satiated, meaning they feel fuller for longer. According to the Food and Drug Administration (FDA), protein is also an important macronutrient that maintains a variety of bodily functions.

According to the United States Department of Agriculture (USDA), most people in the U.S. eat enough protein, but many do not eat protein from a variety of sources. Protein snacks can be a good way of varying the types of this essential nutrient that a person has in their diet.

As well as containing a high amount of protein, which will help a person feel fuller for longer, the following snacks typically contain a variety of good nutrients. They are also relatively low in salt, sugar, saturated fats, and trans fats.

Nuts

Nuts can be an excellent source of protein. For example, a quarter of a cup of almonds has 7.56 grams (g) of protein, around 10 percent of a person’s recommended daily allowance (RDA).

Almonds also contain good amounts of fiber, which helps improve cardiovascular health, and vitamin E, which helps reduce cell damage and boosts the immune system.

Nuts are a good snack for vegetarians, vegans, and people on gluten-free diets.

Pulses

Pulses are high in protein and can be a convenient snack when dried or roasted. For example, a quarter of a cup of chickpeas has 3.63 g of protein, around 5 percent of a person’s RDA.

Chickpeas are also a good source of fiber, iron, vitamin B, and magnesium. They are a suitable snack for vegetarians, vegans, and people on gluten-free diets.

Fish

Fish have a high amount of protein. For example, 50 g of canned tuna contains 13.27 gof protein, around 20 percent of a person’s RDA.

Oily fish, including tuna, are also a good source of omega-3 fatty acids that help prevent cardiovascular diseases.

People should consume tuna in moderation, however, as it contains a higher amount of mercury than other fish. This is an issue for pregnant females or children, particularly.

 

Eggs

A boiled egg is a convenient snack and contains a good amount of protein. This is 6.29 g or approximately 10 percent of a person’s RDA.

As well as being high in protein, the yolk of free-range eggs from hens reared outdoors is also a good source of vitamin D.

 

Seeds

Seeds are high in protein and are great for snacking on throughout the day. For example, pumpkinseeds have 5.94 g of protein per half a cup, just under 10 percent of a person’s RDA.

Pumpkin seeds contain a variety of other oils, minerals, and vitamins that contribute to a person’s overall health.

They are a good snack for vegetarians, vegans, and people on gluten-free diets.

Peanut butter

Peanut butter is high in protein and can be a convenient snack.

Peanut butter contains 3.84 g of protein per tablespoon. Some peanut butters have added sugar and salt, but it is readily available without these additions, or with minimal amounts.

If a person does not enjoy the flavor of peanuts, other nut spreads are also available and have similar benefits. These include almond and cashew butters, or mixed-nut butters.

Nut butters are a good snack for vegetarians, vegans, and people on gluten-free diets.

Greek yogurt

Greek yogurt is an excellent source of protein. A 200-g serving has 18 g of protein, which is around 27 percent of a person’s RDA.

Greek yogurt is also a good source of calcium, which is essential for a person’s bone health, and vitamin B-12, which helps keep a person’s nerves and blood cells functioning well.

Greek yogurt is a quick, easy, and tasty snack and can go with fruit, or with nuts and seeds for even more of a protein boost.

Adding protein to the diet

 

If a person is vegetarian or vegan, or if they are following a gluten-free diet, getting enough protein can be a challenge.

This is because meats and other animal products are relatively high in protein, and gluten is a protein itself that often contributes a significant amount to a person’s daily intake.

However, there are many sources of protein that are plant based and do not contain any gluten.

Nuts, seeds, and pulses are all relatively high in protein, and they can be easily added to a variety of meals or eaten as snacks.

 

Summary

Snacks high in protein help a person stay feeling fuller for longer. On top of this, many protein snacks are an excellent source of other nutrients.

As with all food groups, what is important is getting a variety of types of protein, prioritizing protein sources that are nutrient rich, such as many plant-based proteins.

Source:

https://www.medicalnewstoday.com/articles/324594.php

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

27 Benefits Of Exercising With Asthma

March 4, 2019NewsPrimary Care
27 Benefits Of Exercising With Asthma

27 Benefits Of Exercising With Asthma

One of the greatest ironies of having asthma is that most of us have Exercise Induced Asthma (EIA). Some of us spend lots of time indoors to avoid outdoor allergens. Some of us have poorly controlled or severe asthma. Yet, we’re all told that we need to exercise anyway. What’s the deal?

Well, the deal is that asthma can lead to a sedentary lifestyle

Rather than staying physically active, we might sit around inside. We might stay home rather than going to school or work. We read books rather than playing sports. We might spend our days watching TV or surfing the net. We read. We write. We spend extra time indoors to avoid outdoor asthma triggers. We avoid cleaning due to dust mites and mold spores.

Surely there are some advantages to living this way. For me, it resulted in what I’m doing right now: writing. It made me a writer. My brothers went with dad to haul wood. They went camping. I stayed home and read books. I wrote. I became studious.

But, too much sedentary living is not good

As I got older, I sat around eating too much. I drank beer! Gained weight. I became less tolerant to exercise. Then I sat around even more. My asthma got worse. I felt sluggish. I felt winded when climbing stairs. It affected my mood and my energy level. It made my asthma control worse. It made it harder to control my asthma. It busted my confidence. Need I go on?

Then one day when I was 28 my friends invited me to the gym. There were seven of us. I had no interest in lifting weights and riding exercise bikes. I had no interest in treadmills. But, I decided to go anyway. That was 20 years ago. My friends quit after only a few months. I am still going strong. Why? Because of the benefits.

So, what are the benefits of staying physically active?

The benefits of exercising, or at least staying physically active, are overwhelming. It seems every week I’m reading about some new benefit. Here is just a small list.

  1. Strengthens your heart
  2. Strengthens your lungs
  3. Improves your immune system
  4. Makes you more tolerant to exercise
  5. Reduces airway inflammation
  6. Improves lung function
  7. Improves your asthma control (when used as an adjunct with controller medicines)
  8. Improves your mood
  9. Decreases feelings of depression.
  10. Increases your energy
  11. Helps you control your weight
  12. Reduces the risk of diabetes
  13. Improves your overall quality of life
  14. Reduces your risk of getting heart disease
  15. Reduces your risk of developing hypertension (high blood pressure)
  16. Reduces your risk of developing osteoporosis
  17. Reduces your risk of getting colon cancer
  18. Reduces your risk of getting breast cancer
  19. Helps you live longer
  20. Helps you think better
  21. Helps you learn better
  22. You feel overall healthier
  23. You feel happier
  24. You have more confidence
  25. It helps you deal with stress better.
  26. You have fewer asthma episodes.
  27. Many more benefits. Can you name any?
Source:

https://asthma.net/living/27-benefits-of-exercising-with-asthma/

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

Sleep apnea may stop you from forming life memories

March 1, 2019NewsPrimary Care
Sleep apnea may stop you from forming life memories

Sleep apnea may stop you from forming life memories

New research suggests that obstructive sleep apnea may impair a person’s ability to form meaningful memories about their personal life. Such dysfunction may, in turn, be a sign of depression, caution the
researchers. Obstructive sleep apnea (OSA) is a sleep disorder that affects more than 18 million adults in the United States and over 100 million people worldwide. Those with the condition often have fragmented
sleep because OSA interrupts their breathing briefly but repeatedly. OSA also lowers a person’s oxygen levels, and the combination of poor sleep and oxygen deprivation raises the risk of cardiovascular problems,
mood disorders, and memory problems. New research zooms in on a potential consequence of OSA — depression. Previous studies have found that the rates of depression are higher among people with OSA, but the
mechanisms behind this association were unclear. The new study, which was led by Melinda Jackson, a senior research fellow at the Royal Melbourne Institute of Technology (RMIT) University in Melbourne,
Australia, investigates the relationship between OSA and autobiographical memory.

What is autobiographical memory?

Autobiographical memory refers to a person’s ability to memorize specific episodes and retain information about their personal lives. Research has previously linked impaired autobiographical memory with

depression. “We know that overly general autobiographical memories — where people don’t remember many specific details of life events — are associated with the development of persistent depression,” Dr.

Jackson explains. She goes on to lay out the motivation for her research. “Sleep apnoea is also a significant risk factor for depression, so if we can better understand the neurobiological mechanisms at work, we have

a chance to improve the mental health of millions of people.” In the new study, Dr. Jackson and colleagues examined the link between OSA and autobiographical memory; the researchers published their findings in

the Journal of the International Neuropsychological Society.

‘Overgeneral’ memories and sleep apnea

Dr. Jackson and team examined 44 adults who had OSA but were not actively treating it and 44 healthy adults without OSA. The researchers looked at the individuals’ abilities to remember various kinds of

memories from their childhoods, early adult lives, and recent events.

The study revealed that people with OSA had considerably more “overgeneral memories” than people without OSA. Overgeneral memories describe memories that people cannot recall in much, specific detail.

In the current study, more than 52 percent of those participants with OSA had overgeneral memories, whereas less than 19 percent of participants in the control group had overgeneral memories.

Moreover, the study compared semantic memory with episodic memory. The former describes detailed facts and information about someone’s personal history, whereas the latter describes the ability to remember

broader events or “episodes.” The researchers found that while the episodic memory of people with OSA was intact, their semantic memory was impaired.

 

Also, they established a correlation between a higher number of autobiographical memories and worse semantic memory across both groups. “Our study suggests sleep apnea may impair the brain’s capacity to

either encode or consolidate certain types of life memories, which makes it hard for people to recall details from the past,” explains Dr. Jackson. “Brain scans of people with sleep apnoea show they have a significant

loss of grey matter from regions that overlap with the autobiographical memory network,” the scientist continues. Dr. Jackson, a senior research fellow at RMIT’s School of Biomedical and Health Sciences, goes on

to outline some directions for future research. “We need to look at whether there’s a shared neurobiological mechanism at work — that is, does the dysfunction of that network lead to both depression and memory

problems in people with sleep apnoea?”

In the future, Dr. Jackson and her team plan “to determine whether successful treatment of sleep apnoea can also help counter some of these memory issues or even restore the memories that have been lost.”

Source:

https://www.medicalnewstoday.com/articles/324363.php

 

Yours in Service,

Rachel Huerta, ARNP

Owner of Direct Primary Care of Boca Raton

2017 Healthcare Woman of Distinction Award Winner

Immediate Past-President of The Rotary Club of Boca Raton

Read More

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