Living & Practicing by Design™

The Primary Cause of Death in Men & What To Do About It

The primary cause of death in men, worldwide to a very large extent is preventable. That primary cause is cardiovascular disease. In other words diseases of the heart and the blood vessels. This includes heart attack, stroke, and high blood pressure, with high blood pressure so commonly being the first. Obviously this is not my most popular post but the reality is the causes of cardiovascular disease are well known and include primarily smoking (anything, like it or not), physical inactivity, poor diet, and alcohol. Add a poor family history and genetics to this it's a recipe for disaster.
Sadly, and for many men of all different ages around the world this is a part of their lives. Worldwide, the higher the income the more prevalent heart disease becomes. So as we talk about frequently, it's lifestyle.
So let's say, you're trying to make a change for yourself or someone your love. Where do you start?
The primary thing is accept accepting responsibility for things you can change, and make a list of all of these. Next, decide if you actually want to then how you propose to make the most meaningful changes... Learn much more and contact us HERE

Preventing Summer Related Pain

Preventing summer-related pain involves several proactive steps to protect yourself from common hazards associated with the season. Too often we fail to take these seriously until we suffer an injury or illness. Here are some key strategies we all need to stay aware of. The primary causes of summer-related pain can vary depending on individual circumstances, but some common factors include:
 
 
Sunburn:  Apply a mineral based broad-spectrum sunscreen with at least SPF 30. Reapply every two hours, or more frequently if swimming or sweating. Wear wide-brimmed hats, sunglasses, and long-sleeved SPF factor shirts will help shield your skin from the sun. Stay in the shade at least some of the time on the hottest days as you can, especially during peak sun intensity hours (10 AM to 4 PM).
Dehydration: Hot weather increases the risk of dehydration, which can cause headaches, muscle cramps, and overall discomfort.  Unless otherwise directed by your Physician, aim to drink at least 8-10 glasses of pure, filtered water per day avoiding plastics whenever you can, more if you’re active or spending extended periods in the sun. Avoid Dehydrating Beverages: Limit consumption of alcohol, caffeine, and avoid sugary drinks, which can contribute to dehydration. Also it can be helpful to step up water-rich foods like fresh summer fruits and vegetables.
Heat Exhaustion or Heat Stroke: Overexertion in high temperatures can lead to heat exhaustion or heat stroke, resulting in symptoms like dizziness, nausea, headaches, and even fainting. Be very careful here. Watch out for kids and higher needs people. Adequate water and food intake helps to a point. Always seek emergency medical care with any of these symptoms!!!Read much more and contact us by clicking HERE

What is the Number One Source of Chronic Pain in the USA?

The number one cause of chronic pain in the U.S is back pain. Specifically lower back pain, which is the leading cause of missed workdays and disability. Lower back pain can be attributed to various causes including lifestyle choices, poor posture, obesity, injuries, and degenerative conditions like arthritis. However, the leading reason for so much back pain in the U.S. is initially muscle or ligament strain. These strains or overstretching of soft tissues cause microscopic tears in the muscles or ligaments that lead to inflammation and pain. Muscle and ligament strains mainly result from poor posture, sudden movements, overuse, lifting, and muscle imbalances. Some common symptoms of back pain include muscle aches, sharp pain, radiating pain, and limited flexibility. Strains oftentimes can be prevented by staying active, maintaining good posture, lifting properly, avoiding excessive stress by avoiding muscles imbalances by strengthening your core.
 
Too often, these are inadequately treated resulting in prolonged courses of therapy, pain, which ultimately becomes chronic or long standing.
 
Depending on how severe an injury is, it can be treated through lifestyles changes, physical therapy, and other medical treatments such as laser, traction, infrared therapy. Access to timely surgery when conservative conservative measures fail is also critical but is becoming much more difficult in this age with so many referrals to pain management so early on in care...Read much more and contact us HERE

Do Omega 3 Fatty Acids Help Reduce Pain?

 Omega-3 fatty acids have been studied extensively for their potential health benefits, including their effects on reducing inflammation and pain. Clinically, our experience suggests adequate Omega 3 consumption helps reduce many forms of pain and help foster neurologic health. This is most especially true while patients convert to more plant based diet and using complementary pain management tools such as laser and infrared. Research suggests that omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish like salmon, mackerel, and sardines, some nuts especially walnuts, chia seeds, edamame and other healthy plants have anti-inflammatory properties that can help alleviate various types of pain.  And it's a myth that you have to eat a lot of fish for adequate dietary Omega 3's. Some studies now show that functional levels of essential fatty acids may be far better in those on a plant based diet.* Some studies have indicated that the level of inflammation reduced can be equal to or greater than some prescription medications. *This is the reason we recommend you working with a licensed Physician on the most appropriate type of Omega 3 product and dosing...Learn Much More & Contact Us HERE

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