• Healthy Looks Great on You

  • 著者： Dr. Vickie
  • ポッドキャスト

Healthy Looks Great on You

著者： Dr. Vickie
無料で聴く

  • サマリー

  • Healthy Looks Great onYou podcast helps you find your equilibrium in health through lifestyle medicine. Your host, Dr. Vickie Petz Kasper is board-certified in ob/gyn and lifestyle medicine. She sorts through the noise in healthcare to give you information, inspiration and motivation to make changes that make a difference
    Copyright 2023 All rights reserved.
    続きを読む 一部表示
activate_samplebutton_t1
エピソード
  • 3 Easy steps to reach your goal to get healthier

    3 Easy steps to reach your goal to get healthier
    2024/09/13
    Do you want to get healthier? Do you want to maintain or improve your health? Setting goals is crucial. But what if you struggle to follow through? Then you're in the right place. Stay tuned to learn three easy steps to reach your goal to get healthier. Here we go again. You've decided you want to get healthy. Maybe you want to start exercising or eating better, lose a few or maybe even a lot of pounds. You want to sleep better and feel rested and energized. So you get started on your journey to get healthier. And before long, or maybe not so long., you fizzle out. Or maybe you never even got out of the starting gate and you're thinking, "Good grief. What is wrong with me that I can't get it together?" What if I told you you're doing it all wrong. There is a way to succeed and it's not hard. Don't believe me. Well, let me prove it. I'm going to show you three easy steps to reach your goal to get healthier. First let's talk about what it means to be healthy. What does get healthier mean to you? Seriously, I'd like for you to camp out on this question and don't just listen to my voice. If you can, I would encourage you right now to push pause on this podcast and brainstorm some thoughts about what it means to you to get healthier and then come back. I could give you a textbook definition of healthy. It just literally means to be in good health. That isn't much clearer, is it? So, while I've got you on the hot seat answering questions, let me ask you this. How would you know if you are healthier? Hmm, that brings it into a little bit clearer perspective, doesn't it? You see, if you can't define it, and you can't measure success, then it's really not a plan. It's an idea. It's a hope. You know, I hope my blood pressure gets better and I don't have a heart attack or a stroke. Or, I hope I can stay on a diet and fit into that dress that's too small. Or, I hope I can sleep better and feel rested. I hope so too, but I'm pretty sure it's hard to achieve goals that are so broad and so vague. Because, if you don't know exactly what you mean by get healthy, then I'm confused about what your goal is and you really aren't clear either. I know. I know it's hard. It's hard to stay on a diet or be faithful to an exercise program or have good sleep habits or manage your stress or be intentional about meaningful connections and cut back or eliminate your alcohol intake or sugar or junk food. So what is it, specifically what is it, that you are trying to accomplish when you say I want to get healthier? And I hear a lot of people say, well, I want to be able to keep up with my kids or my grandkids so that I can play with them. And other people say, I don't want to be like my mom. She was confined to the recliner for the last 10 years of her life due to poor health. Those are great motivators. But they aren't really specific goals either. Why do you want to get healthier? Because once you figure that out, you can use it to motivate you to make changes that lead to better health. Too many times we think we just don't have enough motivation, or persistence, or willpower, or self discipline to achieve our goals. Or we get sidelined by ever present stress in our lives. Or we just slip back into old habits and give up. But what set us up for failure in the first place was we didn't know exactly where we were going. You have to have a clear destination in mind, a clear goal in the first place if you're going to achieve success. If you're going to get from wherever your current health is to wherever you want it to be, you're going to need details. Lots of them. So start with nailing down the destination. Do you want to get your blood pressure normal? Do you want to be able to run a 5k? Do you want to lose 5 pounds? Do you want to sleep through the night? Get clear and get specific and then get more specific. Lifestyle medicine has six pillars. Nutritional eating, restorative sleep, physical fitness, Social Connectedness, Stress Management, and minimizing exposure to harmful substances. Pick one to really work on and start drilling down to get to the place you want to end up in. And yes, they're all interconnected. If you want to lose weight, then not only do you need to focus on nutrition and physical fitness, you also need to focus on your social circles and your restorative sleep and managing your stress. They are interconnected, there is no doubt, but you likely will not be able to make sweeping changes all at once. You need a specific destination and you need directions on how to get from here to there. And that can't mean I want to get healthier so I'm going to clean up my diet and exercise. If you don't know exactly where you're going, I guarantee you, you will never arrive. And that's what happens to most people. And here's the deal, when it comes to health, who arrives? I mean, Health is a journey with mountains and valleys along the way and twists and turns and detours you didn't...
    続きを読む 一部表示
    26 分
  • Overcoming Jet Lag

    Overcoming Jet Lag
    2024/09/06
    You've booked your flight, reserved your hotel and packed your bags. So don't let jet lag, keep you from enjoying all the wonders on your itinerary. In this episode, you'll learn how to phase shift your circadian rhythm. So you can make memories that last forever. It's kind of fascinating to think about jetting around the globe. We can hop on a plane and be on the other side of the world by tomorrow. Or is it today? What time is it again? The problem is that our internal clocks. can't keep up. And it knocks the circadian rhythm for a loop. When your internal clock gets out of sync, it causes jet lag. Which can make us sleepy when we're supposed to be awake and enjoying our wonderful vacation or lying awake when it's bedtime in our dream destination. Either way, there are things you can do to lessen the effects. Jet lag causes insomnia by the de synchronization of the circadian rhythm. Well, that was enough 25 cent words to cut into your vacation budget, but don't worry. We'll go to mini medical school in a bit and learn more. But jet lag causes more than insomnia during the night and drowsiness during the day. It also causes GI upset, brain fog., bad mood and just feeling ick, in general. And even if you don't change time zones, it's hard enough to sleep in an unfamiliar place where there's light noise to contend with. And it can be made worse if the pillow is too flat or too thick. On the other end of the spectrum is daytime sleepiness. You've planned all those amazing excursions. And now you're struggling to stay awake and actually enjoy your trip. Jeez. And don't forget GI upset. Mostly it's decreased appetite and constipation due to eating at times you're normally sleeping, but some people get diarrhea and that's never a good travel companion. On top of that brain fog sets in which can make you and everyone around you and a bad mood. Decisions about where to go and what to eat, seem harder. And emotions get the best of you and sabotage your trip. So let the adventures begin. Whether you've personally experienced jet lag, have an upcoming trip, Or, just want to live vicariously. It's time to go to mini medical school. I always like to get started with a definition. Let's start with circadian rhythm. It's the 24 hour process that helps our bodies react appropriately to day and night, light and dark as the earth spins on its axis. Normally melatonin levels start to increase when light starts to decrease. Ideally, this happens about two hours before bedtime. And the term for this is dim light melatonin onset, or DLMO. This secretion in melatonin causes a drop in core body temperature, which in turn makes us a little groggy. This signals our body that it's time to get tucked in beneath the covers and get some shut eye. The rise in melatonin continues and it hits its max level after about seven hours. This peak coincides with the lowest level of core body temperature. And these two things happen about three hours Prior to wake up time. In the morning, the melatonin levels drop to zero and our core body temperature starts to warm up, and this starts the wake cycle, which lasts about 16 hours. The sleep wake cycle can be modified and the internal clock can be reset. Guess what the most powerful tool that resets the circadian rhythm is? It's bright light. In the natural order of things, the sun comes up, the rooster says cock a doodle doo, the farmer gets out of bed, works 16 hours, and everyone goes to sleep. The cycle starts over the next morning. But then we invented all kinds of things that screwed it up from light bulbs to night shifts, to screens that emit blue light. And that has a huge impact on melatonin secretion, which is what gets this whole ball rolling. When it comes to light, timing is everything. Let me introduce another term, entrainment. This is our ability to synchronize our internal clock based on external input from the environment. This makes your body's physical functions line up with your daily routines to coincide with day and night. And that's why typically people don't have the urge to empty their bowels during the night. It's also why your gastrointestinal tract can be all messed up when you travel. But other things besides light can help entrain circadian rhythm too, like exercise, meals, and social contact. Think about it. How many times have you stayed up late talking to friends? And then falling asleep when you're home alone or bored. Get out your notebook now because here's the science you need to know about jet lag. It's all about phase shifting. Either delaying or advancing depending on which direction you're traveling. Bright light packs the biggest punch when it shines during what should be night time. Because that's when melatonin is secreted, remember? In normal people, the lowest core body temperature is in the evening. So bright light after the low core body temperature, moves that circadian rhythm forward. That's called a phase...
    続きを読む 一部表示
    19 分
  • Unwinding Pain with Bonnie Lester

    Unwinding Pain with Bonnie Lester
    2024/08/30
    Unwinding Pain with Bonnie Lester. Episode 134 Chronic pain is not only debilitating, but also isolating. It can cause depression, feelings of hopelessness, and can be very difficult to treat. Often, doctors only try to manage the symptoms. But Bonnie Lester came up with a process to unwind the pain through neuroplasticity. When you've experienced something, there's a there's a huge difference and I often hear from the clients I have my doctor doesn't know what it's like to live every day in pain If they'd only know and then when I meet doctors who have had bad backs or bad necks or some other challenge They are more empathetic And more understanding, that's for sure. So what initially led to your issue with chronic pain? Well, I was a 33 year old mom. I was newly remarried. I had a great relationship with my ex husband. We were co parenting, and my new husband was a great stepdad. I just purchased a house in California, driving home one night, a stop in traffic, and a drunk driver plowed into me and shook up my body. And that my life changed in the blink of an eye. Yeah, I developed something called complex regional pain syndrome a few months later. That's a trauma to the nervous system. They at the time back in 1986, they had no idea of what to do with it. They did experiments on me, including surgery that spread the condition and the condition is agony and pain and burning and your skin texture changes. You have temperature changes where my left hand, my dominant hand was icy cold. And even though it didn't feel cold to me, if anyone touched it, it would be icy cold. It would turn red and it swelled. And they did some surgery on me thinking they were going to cure the pain. And it spread that same condition throughout my body, um, all the way down to my left foot. So what I had at that time was a wonderful doctor who looked at me and said, Bonnie, my mom has ALS and she has to have courage to live with it. And I'm telling you with complex regional pain syndrome, you're going to need the same type of courage. And that was the best thing he could tell me. You know, because that's what kept me going. And it's only recently that the American Pain Association identified what pain is and it can have an emotional and psychological basis. Not that it's generating the pain, but it affects all parts of you that way. And when people say, Oh, it's all in your head, they get insulted that I'm making it up. But actually, the brain is in the head part of the nervous system, your spinal column and your brain. So in a way, yes, it's in your head because the actual pain sensations are in your head. You're not imagining it. So I always tell people, your pain is real. And that's, that's what people say to me. I wish people would understand that it's real. had things like old fashioned tricyclics, which are antidepressants, and that was for the nerve pain. And then I also had muscle relaxants. None of that touched the pain. But in 2006, they said, come on in, Bonnie, you're a good candidate for high levels of fentanyl. which you hear about nowadays, and Norco, and I was living on six different things like that. And that's what I was living on, but it was prescribed, um, it was legal, and thank goodness I had great medical insurance because it's very, very expensive. And so I was on it for nine years. And that's why I say, look at me and say that I look alive because when people hear, you know, most people die, you know, after a year or two, it's a very dangerous medication to be used the way they wanted me to use it. And so the way I understand it is, does it even really relieve your pain or do you just have Well, that's the ironic thing. Even when they, they kept upping the dose to see what would help the pain. It helped low back from, you know, I used to have, I did have back surgery years before I had my car accident. And so I'd always get kind of spasms. They took care of those spasms quite nicely. but not the CRPS symptoms at all. And it came with a host of other horrendous side effects. Um, you know, hyperhidrosis, which is over sweating in the body. And of course, having to live on laxatives. And then always worried about getting the prescription refilled when holidays would come around and they couldn't give me, you know, refilled like two or three months in a row. I had to go to the clinic every month. And then if I couldn't get it, then I'd start going into withdrawals because, gosh, you know, darn it, uh, Thanksgiving came and the clinic was closed for three days in a row and I was supposed to get my script three days, you know, before. So I was at the mercy of the medications, which really weren't helping me at all. I've been off of all medications since 2015. I'm hearing many stories because the laws have changed and how doctors view prescribing that and they're all really suffering trying to, because they were, some people would do well on opiates. I have to say that I can't say nobody's ...
    続きを読む 一部表示
    33 分

あらすじ・解説

Healthy Looks Great onYou podcast helps you find your equilibrium in health through lifestyle medicine. Your host, Dr. Vickie Petz Kasper is board-certified in ob/gyn and lifestyle medicine. She sorts through the noise in healthcare to give you information, inspiration and motivation to make changes that make a difference
Copyright 2023 All rights reserved.
身体的病い・疾患 衛生・健康的な生活
続きを読む 一部表示

Healthy Looks Great on Youに寄せられたリスナーの声

カスタマーレビュー：以下のタブを選択することで、他のサイトのレビューをご覧になれます。

Audible.co.jp

Amazon.co.jp
レビューはまだありません。