Living & Practicing by Design™

Lifestyle Medicine In Primary Care Can Significantly Reduce Chronic Pain

Lifestyle medicine in primary care when properly utilized can significantly help reduce chronic pain by minimizing stress, optimizing physical activity, improving sleep quality, and enhancing overall well-being. Of course everyone is different and our needs are unique. Here are some of the lifestyle changes that we often recommend that may help you too.
 
 Engaging in daily low-impact exercises like walking, swimming, with gentle but deliberate stretching can improve flexibility, strengthen muscles, and alleviate tension. Along with these, be sure to make your environment more ergonomic by using supportive chairs, ergonomic keyboards, and adjusting your workspace to reduce daily strain on your body.
 
 Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation. Stress exacerbates chronic pain, so managing it effectively is crucial. Maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains helps us mentally and biologically by reducing both emotional and physical components of stress. Limiting processed foods and sugar can help reduce inflammation, which is often associated with chronic pain conditions...Read much more and contact us HERE

Body Shapes With the Highest Risk of Metabolic Syndrome & Illness

Metabolic Syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke and type 2 diabetes, chronic pain, neuropathy and so much more. The 2 body shapes commonly associated with Metabolic Syndrome are often referred to as "apple" and "pear" shapes.
 
Some of the conditions that make up Metabolic Syndrome include:
 
Abdominal Obesity: Having a waist circumference greater than 40 inches for men or 35 inches for women.
High Blood Pressure (Hypertension): Blood Pressure consistently higher than 130/85 mm/Hg.
High Blood Sugar (Hyperglycemia): Fasting Blood Sugar levels above 100 mg/dl Prediabetes
High Triglycerides: Blood Triglyceride levels above 150 mg/dl
Low HDL Cholesterol: HDL (good) Cholesterol levels below 40 mg/dl for men and below 50 mg/dl for women.
 
Having any one of these conditions doesn't mean you have metabolic syndrome, but having 3 or more of these conditions increases your risk for serious health problems.
 
The 2 body shapes commonly associated with Metabolic Syndrome are often referred to as "apple" and "pear" shapes. Pear and apple body shapes carry the highest risk of devastating health issues... Learn much more and contact us HERE

The Chronic Pain, Neuropathy and Blood Sugar Connection

Elevated blood sugar is one of the most devastating consequences of Metabolic Syndrome& Diabetes. Even "borderline" elevations of blood sugar especially over long periods of time like occurs in obesity can cause considerable problems, not the least of which is peripheral neuropathy.What a lot of people don't realize is that borderline blood sugar elevations (AKA metabolic syndrome or Pre-Diabetes over a longer time cause them to feel really lousy, stiff, sore, and achy. Yes, this may even contribute to a lot of the symptoms that people ordinarily attribute to things like arthritis and fibromyalgia.
Why is this? This is due to a process that occurs in our bodies called glycosylation. What might you ask is glycosylation?
This is simply what happens when elevated blood sugars are allowed to persist and free sugar (glucose) molecules attach themselves to protein structures... Learn So Much More and Contact Us HERE

Stress and Hormonal Balance in Men

 Stress and hormonal balance in men is something many men are unaware of. Physicians don't always do such a great job of talking about this with patients either. Just like in women modern lifestyles which too often include prolonged or chronic stress can lead to dysregulation of cortisol levels, which can, in turn, affect other hormones. Typically however men wait longer than women in seeking appropriate medical treatment thus prolonging and increasing their own suffering. In fact in our modern society male fertility has also dropped very significantly* due to lifestyle which often compounds stress involved for men, women and sibling children.
 
Let's review some of the highlights regarding stress and hormonal balance in men today and emphasize just how important lifestyle factors are for men just as they are in women.
 
Testosterone: Chronic stress have been linked to decreased testosterone levels in men. Testosterone is ESSENTIAL for maintaining muscle mass, bone density, libido and overall vitality. Low testosterone can lead to fatigue, reduced sex drive, erectile dysfunction and the significant deterioration of health that can cause and not surprisingly mood disturbances.
Thyroid Hormones: Stress disrupts the balance of thyroid hormones, which play a vital role in metabolism, energy regulation and overall wellbeing. Thyroid dysfunction can cause fatigue, weight changes and mood swings.
Insulin: Prolonged stress can affect insulin sensitivity and glucose metabolism, potentially leading to insulin resistance and increased risk of developing Type 2 Diabetes. Men with prediabetes or diabetes are 3 times more likely to have trouble getting or keeping an erection. There could be limited blood flow, nerve damage and damaged blood vessels.
Sperm Quality... Learn much more and contact us via our website HERE

Stress Can Cause Hormone Disruption in Women

 Stress can cause hormone disruption in women, which can have significant impacts on their physical and mental health. Men also suffer significantly from hormone disruption. We will be discussing this in our blog next week. The primary stress hormone involved is cortisol, which is produced by the adrenal glands in response to stress. When cortisol levels are disrupted, it can lead to various health issues.
Here are some ways stress hormone disruption can affect women:
 
1. Menstrual Irregularities: High levels of stress can disrupt the menstrual cycle, leading to irregular periods, missed periods, or more painful periods. This disruption occurs because stress can affect the balance of reproductive hormones, such as estrogen and progesterone. Hormonal fluctuations influenced by cortisol exacerbate premenstrual syndrome (PMS) leading to mood swings, anxiety and depression.
 
2. Fertility Issues: Chronic stress may interfere with reproductive health and fertility by disrupting ovulation and menstrual cycles. High levels of stress hormones can impact the production of gonadotropin-releasing hormone (GnRH), which is necessary for ovulation.
 
3. Menopause Symptoms: Stress can exacerbate symptoms of menopause, such as hot flashes, mood swings, and sleep disturbances. Cortisol levels rise causing hormonal imbalance may worsen these symptoms. Add that in with all the other changes happening during Menopause and you have a recipe for high levels of stress.
 
4. Thyroid Function: Chronic stress and Cortisol rush can affect thyroid function by signaling the thyroid to stop producing as much thyroid hormone leading to imbalances in thyroid hormones. This disruption may contribute to symptoms such as fatigue, weight gain, and mood changes. Stress also exacerbates autoimmune thyroid diseases...
To learn more read the full article HERE To reach Dr. Hayes contact phone 781-659-7989 or email john@drjohnhayesjr.com  Our main site is HERE

Stress Profoundly and Negatively Affects Everything In Your Body And Life

Stress can have profound effects on both the body and the mind, including impacts on the heart and sleep patterns. Stress profoundly and negatively affects everything in your body and life.
 
Stress Effects on the Heart:
Increased Heart Rate: When stressed, the body's "fight or flight" response is triggered, causing the heart rate to increase. This is a natural response aimed at preparing the body to deal with perceived threats.
Elevated Blood Pressure: Stress hormones like cortisol can cause temporary spikes in blood pressure. Over time, chronic stress can contribute to long-term hypertension, increasing the risk of heart disease and stroke.
Heart Disease Risk: Chronic stress has been linked to an increased risk of developing cardiovascular diseases such as coronary artery disease, heart attacks, and arrhythmias.
Inflammation: Prolonged stress can lead to chronic inflammation, which is associated with various heart conditions. Stress Effects on Sleep:
 
Disrupted Sleep Patterns: Stress can disrupt the normal sleep-wake cycle, leading to difficulties falling asleep, staying asleep, or experiencing restorative sleep.
Insomnia: Stress can contribute to insomnia, a sleep disorder characterized by difficulty falling asleep or staying asleep despite adequate opportunity for sleep.
Nightmares: Stressful events or emotions can trigger nightmares, leading to disrupted sleep and further exacerbating stress levels.
Sleep Disorders: Chronic stress can contribute to the development or worsening of sleep disorders such as sleep apnea, restless legs syndrome, and insomnia.
Fatigue... Read much more HERE

Simple Stress Reduction Techniques

During the next few articles, we'll be focusing on a stress management, as this is probably the number one emotional and physical health issue for most of us every day. If you've got a system that's working that's great! If not, here are some simple stress reduction techniques that you can try. Remember even just one or two goes a long way!
 
Deep Breathing: Take slow, deep breaths to activate the body's relaxation response. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.
Progressive Muscle Relaxation: Start by tensing and then relaxing each muscle group in your body, one by one, from your toes to your head. Focus on the sensations of tension and relaxation as you go. Just make sure you dedicate time during the day to make this happen for you.
Mindfulness Meditation: Key times are just upon arising and then right before bed. On particularly stressful day, take a lunch break in a peaceful environment. Practice mindfulness by paying attention to the present moment without judgment. You can focus on your breath, sensations in your body, or your surroundings. When your mind wanders, gently bring your focus back to the present moment...
Read Much More HEREWant to learn more? For personalized help , Call or Text 781-659-7989.

How To Dump Bad Habits

Dumping bad habits can be a challenging but a life changing, rewarding process. There are however some well proven pathways you can take advantage of. For example, if you're trying to quit smoking, consider taking up a new hobby or engaging in physical activity when you feel the urge to smoke.
The first step always as this varies from person to person to clearly define the unhealthy habit you want to change. Be specific about when, where, and why you are committed to change.Instead of just eliminating a habit, consider replacement with a healthier alternative. To ensure meaningful progress and lasting change, all of this should remain highly personal. If you share with others outside of your professional care, it should be in a small private circle, not in a social media arena or group. I recommend handwriting in a small notebook you can carry around with you as the best way to accomplish this.Once you identify what the habit is, how do you think you would best eliminate it? First some habits, cold turkey still works the best. For others though breaking down your overall goal into smaller, achievable steps may in fact the best for you. For example, diet is a big one. This is why I commonly recommend patients track what they know they need to do and set a plan out in writing to make one change at a time. This makes the process more manageable and helps you stay motivated. When you are not sure what to do or what would be best to do first, this is the time to schedule a sit down with us so we can help you through the process... You can read much more in the full article as well as contact us HERE

What is it like to be a patient in my Direct Primary Care Practice?

Being a patient in my direct primary care (DPC) practice is a markedly different experience compared to traditional healthcare settings. In my practice, patients enjoy personalized care. In My practice, you are always seen by myself, a Board Certified Family Medicine Physician, not a nurse practitioner or PA. I have far fewer patients than the typical corporate based practice, allowing me to spend more time with each of my patients. This means appointments are longer, allowing for in-depth discussions about your health concerns.
 
This allows me to offer greater access to care. This includes same-day or next business day appointments, as well as the ability to reach me via phone, text, or email for urgent concerns. I offer virtual visits, allowing you to consult with me remotely. We operate on a membership model. This simplifies the administrative process and eliminates the need to navigate extensive paperwork or copayments for basic care. My patients know exactly how much they're paying each month for membership, and what optional services are available, there are no surprises when it comes to additional costs for visits or procedures within the practice.
 
As a Lifestyle Medicine Physician, I prioritize preventive care and wellness. With more time to spend with me, I emphasize lifestyle changes, health education, and proactive screenings to prevent health issues before they arise.
With my sub-specialty in Neuropathy and Neuromusculoskeletal Medicine, I offer a wide range of services beyond just primary care... If you still have questions call or TEXT 781-659-7989 To learn much more about my private practice just click HERE

Metabolism Boosting Lifestyle

 So much has been written about the impact of our metabolism or our ability to utilize energy efficiently in all cells of the body and its impact not only on overall health and longevity but how we feel on a daily basis. Did you know there is actually a metabolism boosting lifestyle?  Unfortunately, like so many things in today's world rather than making things simpler, we tend to make things more complicated. All you need to do is to look at the supplement market and even drugs and you'll see there's a new one for this a new one for that and too many people are all over the map on this.  We're starting to see more and more people getting into trouble because of this which we'll talk about in a future article. So today, what I'd like to do is just take a look at some of the simple things you and I can do everyday to boost our metabolism, and at the same time our energy levels as well as neurologic and brain health. *Note we're not giving personal medical advice here.  Please keep in mind if you don't feel well, oftentimes there may be underlying disease processes not limited to thyroid, diabetes and more. In this article I'm highlighting some of the most important findings regarding our habits and daily lifestyle that are research based. Before making any significant changes to your diet or exercise program establishing a baseline health and metabolic profile with a comprehensive physical examination performed by a physician with the most appropriate laboratory tests is essential.Reach out be email or TEXT jophn@drjohnhayesjr.com  (01) 781-659-7989You can learn much more by clicking HERE