OSF HealthCare Newsroom

Back-to-school health issues and how to avoid them

Wed, 02 Sep 2026 08:00:00 -0500

Summer fun has given way to the back-to-school routine. That means kids are in new spaces and around new people, raising the risk of pesky health concerns that could mean the youngster is home sick watching The Price Is Right or Bluey instead of learning.

Ameera Nauman, MD, an OSF HealthCare pediatrician, has a “keep my child healthy and happy” checklist for parents this school year.

Illnesses in the classroom: You’ve heard the saying that daycares and elementary school classrooms are a petri dish of yucky stuff. Kids are coughing, sneezing and touching things without knowing they’re spreading germs. Dr. Nauman says upper respiratory infections (colds) are common.

“Use a humidifier. Honey is a great natural cough suppressant. You can do steamy baths,” Dr. Nauman says, outlining what parents can try. “Teach your kids the proper way to cough and blow their nose. Teach them how and when to wash their hands. They should be washing as much as possible throughout the day.

“I also think eating healthy and maintaining good nutrition is key,” she adds. “Make sure the kids get vitamins with their daily intake of food and drink.”

Pink eye is also common in schools. It’s inflammation of the membrane that lines the inside of the eyelids and covers the eye.

“Most pink eye is caused by a virus. But sometimes if we think there’s a bacterial cause, we’ll treat with an antibiotic eyedrop,” Dr. Nauman says. “Pink eye is very contagious. If one person in the house gets it, it can be a domino effect because kids are all over each other. Prevention involves really good handwashing. And if you have a young infant or a child that has complex medical issues, keep them distant from others.”

And, teach kids to cough and sneeze into their sleeve, and they should not touch grimy surfaces then touch their face.

Sleep disruptions and anxiety about school: Kids tend to stay up late during the summer. Maybe they’re snacking on sugar-filled foods with their heads buried in devices. Start the back-to-school sleep routine if you haven’t already, Dr. Nauman says. As part of this routine, have the kids go to bed and wake up at the same time. Dr. Nauman says elementary school-aged kids need 10 to 11 hours of sleep. Older kids should get 9 to 11 hours. Teenagers can sleep for 8 to 9 hours.

“Everyone lacks sleep to some degree. But with kids, we don’t realize how much good sleep can affect their ability to learn, emotionally regulate themselves and carry themselves,” Dr. Nauman points out. “Sleep also makes sure that immune system gets some rest and is able to help the kid’s body stay healthy.

“If you have, for example, a nervous Kindergartener, drive by the school the week before classes start,” Dr. Nauman adds. “Say ‘OK, this is the time we’ll be dropping you off here. It’s going to be part of your routine.’ Give them a fun treat that day. Make it a memory that’s positive for them so that when the time comes to go to school, they’re ready.”

Some schools hold “meet the teacher” nights prior to the school year to introduce everyone to each other. Take advantage of those, Dr. Nauman stresses. Be excited for and proud of your kids.
Allergies: Ragweed is a big one seen in the fall, Dr. Nauman says. Symptoms include runny nose, sneezing, cough and itchy eyes.

“If you know your kids get allergies in August or September, start the allergy medication two weeks before. Before the symptoms are super bad, help your body get ready for them,” Dr. Nauman suggests. Also, know the child’s allergy triggers, and avoid them.
Asthma: School means kids are back in sports and activities. They’re running around and exerting themselves, leading to shortness of breath or even an asthma attack. Dr. Nauman says parents should work with their kid’s pediatrician to craft a written asthma action plan. Teachers and coaches should get a copy of the plan.

“Fifteen minutes before recess, gym class or practice, they need to use their inhaler,” Dr. Nauman says, giving an example of what could be in the action plan. “That’s one of the main ways we can try to prevent these asthma attacks from happening and interfering with kids’ lives.”

Learn more

Read more about keeping kids healthy on the OSF HealthCare website. Pediatric care at OSF includes local clinics like the one Dr. Nauman works at and OSF HealthCare Children’s Hospital of Illinois in Peoria.

Interview clips

What to bring to the hospital

Mon, 17 Aug 2026 10:30:00 -0500

You’re coming to the hospital to give birth.

You’ve had a hip replacement and now will have a hospital stay to complete rehabilitation.

There are a lot of things swirling through your mind, notably thoughts like “Am I going to be OK?”

Questions like “Where is my toothbrush?” are probably on the backburner. That’s why it’s a good idea to make a “hospital essential items” checklist now.

Kurt Bloomstrand, MD, sees these scenarios plenty while providing care in the emergency department at OSF HealthCare. He says a hospital will provide basic toiletries, blankets, food and clothing like a gown and socks. But some people prefer their own toiletries, clothes and snacks.

Other things to do and bring:

· Write down your health information: health insurance, medications, medical history, name of your primary care provider, allergies and legal documents like power of attorney and a do not resuscitate order. Have an identification like a driver's license, too.

“Some people in the emergency department are not able to tell us their health information given what they’re presenting for. So, it’s so valuable to have basic health information written down,” Dr. Bloomstrand says. He adds that knowing your health information allows providers to care for you properly. You can also bring legal forms to your provider anytime to be added to your medical record.

· Bring other items essential to your well-being: eyeglasses, contacts, hearing aids, dentures and a continuous positive airway pressure machine (CPAP) for sleeping. Bring cases and batteries for these items, too.

· When choosing clothes, opt for loose-fitting and short-sleeved garments.

“If you have an IV, a short-sleeved shirt is much better to access it than a long-sleeved shirt,” Dr. Bloomstrand says. “You can bring a robe to cover up.”

· For moms giving birth, bring your birth plan in written form. Pack a few pairs of clothes for you and your baby.

“Babies notoriously spit up on their clothes,” Dr. Bloomstrand says with a smirk.

The hospital can provide diapers, wipes and a breast pump. But, you can bring your own if you prefer a certain type.

“Not only can you use your breast pump, the people at the hospital can teach you how to use it,” Dr. Bloomstrand says.

What babies don’t need at the hospital: rattles, books and toys. Save those memories for home.

· Don’t overdo it with personal items and food. This can cause your room to get cluttered and create a trip hazard. Have someone who can take unneeded items home.

· Don’t bring valuable items. Dr. Bloomstrand says a phone is OK to keep in touch with loved ones. But other electronics and jewelry should stay home. Hospitals have security, but like any other place, there is a chance for theft.

Interview clips

The freshman 15, demystified

Tue, 21 Jul 2026 08:00:00 -0500

Jetting off to college brings excitement. New friendships and professional opportunities await.

But it also brings the obligation of taking care of your health without a parent’s watchful eye. Dorm buffets, sugary drinks and sleeping in all the time can lead to your clothes feeling tighter and your self-esteem feeling lower.

So what’s the scoop on the so-called freshman 15? How big of a problem is weight gain in college? How can you prevent it?

First things first: Rachel Bult, a supervisor dietitian at OSF HealthCare, says it’s more like three to 10 pounds weight gain in the first year on average, not 15. But the issue is still worth paying attention to.

“You add more calories than you intend to,” with food options in college, Bult says. “Also, stress and lack of sleep can cause increased cravings for sweets and comfort foods.”

Some tips to consider:

Exercise portion control. Remember the saying “Are your eyes bigger than your stomach?”
If you’re on a meal plan that means buffet meals every day, go to a healthier station first. Start with a salad and a vinaigrette dressing, Bult suggests. Non-starchy vegetables as your side can provide fiber. Protein like chicken, fish, beans, chickpeas and tofu will help keep you full.
For exercise, find movement you enjoy. Don’t approach it as a chore. If you like pickleball, find a local league.
Keep healthy snacks, not junk food, at arm’s reach.

“When I was in college, I would have a protein smoothie in the morning to help fill me up,” Bult recalls. “But you could also keep fruit, string cheese, unsalted nuts or bell peppers with hummus. Just things that are healthier and quicker to grab and go.”
Smartphone apps can be a short-term tool to get you on the right track, Bult says. Apps can track what you’re eating, your daily steps and more.

“Those can help you understand the nutritional value of what you’re consuming,” Bult says.
Talk to your primary care provider or a dietitian if you need guidance. Research what your local school, health system or social service groups offer.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

Prepare for warm weather and migraines

Tue, 23 Jun 2026 08:00:00 -0500

For most adults, spring and summer thunderstorms bring the annoyance of driving in a downpour.

But others dread this time of year for migraines triggered by the environment.

What are migraines?

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, describes migraines as episodic disorders that cause severe, throbbing headaches, usually on one side of the brain.

The list of triggers is, unfortunately, long.

“Emotional stress can trigger migraines. Moving, changing jobs, other stressful life situations,” Dr. Ogun says. “A change in sleeping habits can trigger a migraine. Skipping a meal. Your diet: wine, aged cheese, coffee withdrawal and foods high in nitrates.”

Other common triggers include hormones, bright lights, loud sounds and changes in altitude. A propensity for frequent headaches can also run in the family, Dr. Ogun says.

You can prepare

Dr. Ogun says not much is known about weather-induced migraines. But most medical professionals agree there is some evidence for migraines caused by changes in barometric pressure.

How can you prepare?

“Up and move,” Dr. Ogun says, tongue firmly planted in cheek.

More realistically, watch the weather forecast. If there’s a chance for a lot of dust or smoke in the air (think areas like California or Arizona), plan to limit time outside.

Stock up on medication after talking with your health care provider. Dr. Ogun says over-the-counter medicine like ibuprofen will help with pain and can even be taken ahead of when you know a migraine is coming.

“They could have a headache diary where they write down what causes their headaches, where the pain is located, how long does it last, symptoms and what treatment helps,” Dr. Ogun adds.

If your migraines are more frequent, feel different, or come with other symptoms like confusion, neck rigidity, weakness in the arms or legs, fever or chills, see a doctor right away. Some of those symptoms may be signs of a heart attack or stroke.

Any head trauma, like a sports injury or a car crash, should also be checked on by a doctor.

Interview clips

Previous coverage

One big headache
June is national migraine and headache awareness month
A good calendar may be able to help you fight headaches
Three steps to help with severe or frequent headaches
When should you see a specialist for your headaches?
Weather changes can be a pain for migraine sufferers

New research suggests poor sleep could damage the brain

Fri, 08 May 2026 08:15:00 -0500

A new study linking disrupted sleep patterns to changes in brain regions associated with Alzheimer’s disease is renewing attention about the importance of healthy sleep habits.

Research published in the Journal of the Alzheimer’s Association suggests that fragmented circadian rhythms, irregular sleep and wake cycles, may be linked to shrinkage in areas of the brain tied to memory and cognition. While experts caution that the findings are still preliminary, they say the study adds to growing evidence that poor sleep can have serious long-term health consequences.

“So it’s not a direct linkage that says, you know, if you have fragmented sleep, or if you sleep too much during the day, that you’re obviously going to get dementia,” says Bradley Gleason, MD, internal clinical director, OSF Sleep Lab in Peoria, Illinois. “But the linkage is strong enough, and it points to needing more studies and more data down the road that there could be a significant link so obviously it’s very important to clean up your sleep disorders so that the risk of dementia and Alzheimer’s potentially is lowered.”

Researchers have long known that sleep affects multiple systems throughout the body, including cardiovascular health, immune function and mental performance. The latest findings raise concerns that chronic sleep disruption could also contribute to neurodegenerative diseases over time.

Don’t ignore sleep issues

Dr. Gleason says many people still underestimate the importance of sleep, often delaying treatment for sleep disorders such as insomnia or obstructive sleep apnea.

“We have lots of other data about cardiovascular health and high blood pressure and stroke and all that we know is linked to poor quality sleep and not getting enough sleep,” Dr. Gleason shares. “So absolutely, yeah, you want to take this seriously. I’m obviously biased but we want to attack your sleep problems head on as early as we can.”

The growing role of wearable devices such as smart watches and sleep trackers in monitoring sleep habits can be helpful. But Dr. Gleason stresses that while those tools can provide useful information, they are not always reliable enough to replace formal sleep evaluations.

At the study’s conclusion, researchers found that participants with more consistent daily sleep-wake patterns had larger volumes in the memory-associated brain areas – the hippocampus and parahippocampus – and less shrinkage of the amygdala, a region vital to emotional processing.

When sleep is fragmented, the body becomes stressed according to Dr. Gleason.

Bad sleep impacts your immune system

“So, you’re not sleeping well and therefore you’re going to have the immune-related ways your body kind of fixes itself is not happening and so your cells are dying off and that could lead to some of the study results that now you’re getting atrophy in some of those important brain areas. So that’s what I would say ‘I need to try to fix why are you having these troubles so we can address it now.’”

According to Dr. Gleason, future research will be needed to determine whether poor sleep directly contributes to dementia risk or whether early brain changes themselves disrupt sleep. In the meantime, the message is straightforward: addressing sleep problems early may help protect long-term health.

“There is a link potentially between poor quality sleep and potentially long-term bad outcomes, including memory problems and/or Alzheimer’s disease. It just points to the importance of sleep quality now to avoid those problems later.”

Here are some tips for getting good sleep to potentially help brain health as you age:

Waking up at about the same time every day
Getting bright light exposure in the morning
Staying physically active during the day
Keeping meals and bedtime consistent
Limiting long or late naps
Avoiding caffeine or alcohol too close to bedtime

If you are having trouble getting to sleep or staying asleep, start by talking to your primary care provider. They might also refer you to a sleep specialist at an OSF Sleep Clinic.

Dr. Bradley Gleason

B-roll-Poor sleep and brain issues

Excessive drinking is a slippery slope

Wed, 15 Apr 2026 08:00:00 -0500

Warm weather means more outdoor activities involving alcohol.

The dangers

How quickly can binge drinking turn problematic?

“Very easily,” says Andrew Zasada, MD, an internal medicine physician who sees patients at OSF HealthCare.

Dr. Zasada says for women, binge drinking is defined as five or more drinks on one occasion, like a night out on the town that lasts three to four hours. For men, it’s 15 drinks. That takes into account the differences in how men’s and women’s bodies metabolize alcohol.

Dr. Zasada says the internal issues linked with excessive alcohol use can be devastating.

“It can cause brain dysfunction. It can cause liver disease and stomach ulcers,” Dr. Zasada says. “It’s just not a good thing. It can cause a wide variety of problems.”

Not to mention the outward symptoms like: acne, redness on your nose and palms and dry, wrinkled skin that makes you look older. And drinking during pregnancy can lead to a host of problems for the child, like facial abnormalities and developmental deficits.

“A lifetime of misery” for the little one, as Dr. Zasada puts it.

Safety, recovery

Just like there’s no magic way to prevent or cure a hangover, there’s no magic number of drinks to have on a night out that will make you immune to alcohol problems. But for spring and summer revelers, Dr. Zasada has this advice: take it slow.

“If you’re an average size gentleman, probably a beer an hour is just about the max you can drink,” he says.

Dr. Zasada says are there many ways to help people who are drinking in excess. In the short term, such as during a party, call 911 if the person needs immediate medical attention. If they just need a break, take the person away from the clatter to rest. Take their car keys, and give them some water. A painkiller like Tylenol in appropriate doses can help with that hangover headache the next day.

Long term, a patient’s primary care provider can link them with resources to curb drinking, such as Alcoholics Anonymous or treatment centers. The National Institute on Alcohol Abuse and Alcoholism also has resources. And within OSF HealthCare’s footprint, Illinois and Michigan have phone numbers to call for behavioral health issues.

“If the person is trying to deny that they drink at all; if they are drinking alone when there is nobody else around; if they're trying to hide or cover up their drinking, those are all fairly serious warning signs that this person needs help,” Dr. Zasada says.

Dr. Zasada says it’s never too late to kick the habit of excessive drinking, but sooner is better.

“It's easier to mitigate any problems that have already occurred earlier, rather than wait for the problem to get very, very serious, very bad, and then quit,” he says. “Yeah, you'll get better. But you won't go back to what you were.”

That “getting better” looks like a lot of things.

“You might lose weight. You might lower your blood pressure. It may increase heart health,” Dr. Zasada says. “You'll think clearer. You'll sleep better.”

Interview Clips

Finding the right treatment for ADHD

Mon, 23 Mar 2026 10:30:00 -0500

From misconceptions about symptoms to stereotypes about drugs like Adderall, there’s a lot to parse out when getting treatment for attention-deficit/hyperactivity disorder (ADHD), a neurodevelopmental disorder that affects attention, impulse control and activity levels. ADHD is seen in all ages and can overlap with other issues like depression and anxiety.

“ADHD is different from lack of interest or just not paying attention. It includes emotional dysregulation, chronic impatience, restlessness and constant fidgeting. There’s difficulty managing, planning and organizing things,” says Maghav Sharma, MD, an OSF HealthCare psychiatrist. “That leads to difficulties at home or work. It can cause relationship difficulties or difficulties with bosses. Maybe the person is not completing work on time or are impatient with the result of the work.

“We see symptoms of hyperactivity mostly in kids. They’ll run around their classroom. It’s a common reason why teachers and parents send their students to the doctor to get ADHD treatment,” Dr. Sharma adds. “In adults, that anxiousness and restlessness is not outwardly projected. It’s more inside. A person can feel overwhelmed. They are fidgety, restless or on edge.”

All this is why it’s important to get a treatment plan tailored to your needs. Seeing someone like Dr. Sharma would be a good first step. He says therapy can teach skills, like how to plan and be organized, that can help cope with everyday ADHD issues and, at the same time, help if there are other issues present, like depression. For example, if ADHD is causing you to procrastinate on work projects, you could feel anxious about getting in trouble or sad about missed opportunities to move up the corporate ladder.

“We do quite often see people with symptoms of depression or anxiety, but they have underlying ADHD as well,” Dr. Sharma says. “It’s hard to tell sometimes which symptoms are related to anxiety and which are related to ADHD. So we tend to treat the conditions together. Treatment for anxiety and depression can sometimes alleviate the symptoms of ADHD.”

ADHD treatment “never should be just medication,” Dr. Sharma says. But if ADHD is making daily life difficult, medication can be paired “thoughtfully” with other treatment, he says. Stimulants like Adderall and Vyvanse are often starting options for adults. For kids, health care providers might try methylphenidate (Ritalin is a common brand name). A provider could change your medication if side effects are a problem. They could try a non-stimulant like clonidine or guanfacine.

Lifestyle changes also play a big role in ADHD management, Dr. Sharma says. Sticking to a routine – everything from when you sleep to when you leave for work – can help. Exercise, staying hydrated, eating a healthy diet and getting outside to pursue hobbies or be around others can also help your mood.

Learn more about keeping your mind healthy on the OSF HealthCare website.

Interview clips

Supporting new moms, part one

Mon, 02 Mar 2026 10:30:00 -0600

Author's note: this is part one of a two part story on supporting new moms. Click here for part two.

Bringing a baby home from the hospital is one of the most stressful, but exciting things a couple can experience. Rightfully so, much of the focus in the first few weeks and months is on the child. Are they eating properly? Is their onesie comfortable? How much crying is too much?

But Xandra Anderson, BS, IBCLC, an international board-certified lactation consultant at OSF HealthCare, says: Don’t forget about mom’s needs, as this is a delicate time for her too. Anderson has some tips that partners, friends and family members can take note of.

Have a conversation before the baby arrives about what mom’s needs are. Your idea of support might not line up with hers, it might be outdated or mom might need something you’re not able to do.

“The conversation needs to be very mom-focused and validating,” Anderson says. “This is a new experience. You’re going from a family of two to a family of three. Ask: What are your expectations? How do you feel like we can support you?”

For example, Anderson says a new mom might complain of cramping and just want to be heard, rather than be given a solution or hard truth (like, take a pill or use a heating pad) right away.
Set realistic, simple goals. As much as mom might want her postpartum headache or stomachache to go away entirely, it might not be possible, leaving mom feeling disheartened.

Instead, try: “I want to feed the baby before they get fussy. I want to make sure I get a 20-minute nap when baby naps,” Anderson suggests. “Be realistic. For example, babies are not going to sleep through the night. So your goal cannot be to get a restful night’s sleep. That’s just not reality.”

Other common, achievable goals: I want to drink three bottles of water per day. I know I’m busy in the morning, but I want to commit to eating something for breakfast. I want 15 minutes per day to enjoy a hobby. Or, dad can set a goal to always be the one to fold the laundry so mom gets a break from one task.

For infant feeding: “Make the goal simply: I want to feed my baby,” Anderson implores. “It doesn’t have to be ‘I need to feed my baby, pump breastmilk, sleep and wash all the bottles.’ Feeding is your only job, and your baby’s only job is to eat.”
Stay well fed, well hydrated and well rested. This goes without saying, but it can get lost in the never-ending task of child care. Keep a drink and a snack bag within arm’s reach as often as possible. Those snacks can be a sweet or salty treat in moderation, Anderson says. Or, look for one-handed foods like wraps that you can eat while feeding your baby. Try making this one of the simple tasks for a friend or mother-in-law. Put them in charge of the “snack station” in several rooms of your home.

For sleep, Anderson simply says with a smile, “Do your best.

“Everyone says to sleep when the baby sleeps, but there are some parents that have anxiety that stops them from doing that,” Anderson says. “If you can’t sleep, just rest. Turn devices off. Turn noises down.”

This is another time you can tap into your support system, Anderson says. While you rest, see if someone can wash the dishes or put away the laundry.

The bottom line: Give yourself grace

Above all else, Anderson wants new parents to remember: Parenting is tough. Cut yourself some slack when things aren’t perfect.

Learn more

Read more about having a successful pregnancy and birth on the OSF HealthCare website. Pregnancy care at OSF includes new parent classes taught by people like Anderson on the local level.

Interview clips

Back to sleep

Tue, 24 Feb 2026 08:00:00 -0600

When new parents put their child to bed, it’s time for them to exhale and catch up on some rest of their own. That’s why it’s important to have peace of mind that your baby is sleeping safely. Tiffany Waters, a birthing center charge nurse at OSF HealthCare, has a checklist – whether it’s nighttime sleep in a crib or some bonding time in a recliner.

“Everybody should be educated on this,” Waters says. “Parents, grandparents, friends and your daycare.”

The guidelines

Back vs. stomach: Waters says the American Academy of Pediatrics (AAP) guidelines say the child should sleep on their back.

“When your infant is on their stomach and unable to roll over, it can create a pocket of carbon dioxide. We all know we want oxygen in and carbon dioxide out,” Waters explains. “That little pocket can mean your baby is re-breathing the carbon dioxide.”

Waters adds that at around four months, babies may learn to roll onto their stomach during sleep. It’s fine to leave them that way, but Waters says sleep time should always start with the baby on their back.
Flat vs. inclined: A flat surface is the standard. But, Waters acknowledges that babies fall asleep in other places. For example, if a child drifts off on a car ride, that’s fine. Just make sure they are properly strapped into a car seat.

Parents may also sit in the recliner with the baby on their chest as a bonding moment. Do this carefully, Waters says.

“It’s easy for a baby to slip down toward the arm of the chair. Or they could get in a position where instead of an open airway, they’re hunched over and not allowing for breathing function as it should,” Waters warns.

So for recliner time, make sure the adult is fully awake. And in either case (car seat or recliner), the sleep time shouldn’t be long. For example, when you get home from the car ride, take the baby back to their crib for the remainder of the night’s rest.
Firm vs. soft: A firm, fitted sheet to lay on is best.

The crib: Loose objects such as pillows, blankets and stuffed animals are OK in the crib for those precious photoshoots. But when it’s sleep time, remove them.

“Those are additional suffocation and entrapment risks,” Waters says. “They can press up against the baby’s face. The baby doesn’t have great neck control. They can’t move away like older babies can.”

The crib itself should be scrutinized, too. Be wary of hand-me-down cribs that don’t meet the latest safety regulations. For example, Waters says cribs with bumpers – fabric that attaches to the inside walls – are no longer in favor. She says the baby can plant their face in the bumper and suffocate. Instead, look for cribs with space between the slats about the size of one of those oversized pink erasers.

“It doesn’t have to be a super fancy crib or cost a lot of money. It needs to be newer so you know it abides by current recommendations for those slat spacings,” Waters says.
Clothes and overheating: There’s no magic temperature to keep your child’s room at to foster good sleep. Waters suggests whatever room temperature is appropriate for that season should work.

What’s more important: making sure the child isn’t wearing so much clothing that they overheat.

“If you dress a baby for warmth, it’s one additional layer from what you have on,” Waters explains. “So if you have a T-shirt on and you’re comfortable, maybe a long sleeved sleeper onesie would be appropriate for the baby.”

Waters adds that once the baby comes home from the hospital, they typically don’t need to wear a hat to keep warm while sleeping. Pop the hat on when they are outside in cold weather, she says.
Smoking: Whether in the bedroom or any room, infant sleep and their overall health can be disrupted from smoke. This includes smoke from cigarettes, cannabis or just smoke from your environment (like pollution). So, don’t smoke around your child, and keep your home well ventilated.
Same bed vs. same room: Some parents sleep in the same bed as their infant as a bonding experience. Bad idea, says the AAP. And Waters agrees. She says you could roll over onto your child or toss your pillow onto them and smother the kid. Instead, try bringing the child’s crib into your room. You can meet the youngster’s needs, like being close by when they cry, but keep them safe.

Learn more

Read more about how to have a successful pregnancy on the OSF HealthCare website.

Interview clips

B-roll

Perimenopause: ‘You’re not alone’

Mon, 23 Feb 2026 09:18:38 -0600

As women age, new adventures come. Some, like travel and new hobbies, can bring joy. Others can bring stress.

One of those stressors is perimenopause, the time you’re transitioning to menopause, when you permanently stop having menstrual periods and can no longer get pregnant.

“There’s a stigma around this time of life,” says Lindsay Orr, an advanced practice nurse at OSF HealthCare. “It’s not an illness. It’s just a natural part of aging.”

Perimenopause basics

Orr says during perimenopause, the ovaries stop producing testosterone, estrogen and progesterone regularly.

“Think of it as a short fuse or a fuse that’s not quite connected,” Orr describes. “Every month, the hormones secrete. But ovaries have a shelf life. So some months they work, and some months they don’t. It ebbs and flows during the perimenopause transition period before they go into menopause.”

Orr says women typically notice changes that signal perimenopause at around age 40. The perimenopause period can be over quickly, especially if you have surgery that impacts your ovaries. On the other hand, Orr has seen some women be in perimenopause for 10 years. Regardless, health professionals define the perimenopause to menopause transition as over when you have not had a period for one year.

Orr says some women can have little to no perimenopause symptoms. For others, the time can bring disruptions to many parts of your life – work, sleep, relationships and more. Sudden hot flashes, mood changes, joint aches, brain fog, trouble with urination, anxiety, disrupted sleep and fatigue are all possible.

“A lack of estrogen can affect bone density,” Orr adds. “So women with smaller frames are more predisposed to bone issues if they fall. Or, a decline in estrogen can have cardio-protective effects. It can increase your risk for cardiovascular issues like heart disease.”

Anorexia, bulimia, high stress, smoking, drinking alcohol and being a high intensity athlete can also make perimenopause come sooner and be more intense, Orr says.

Treatment – proactive and reactive

Orr says if perimenopause symptoms are impacting your quality of life, it’s time to see a provider. Providers can’t make perimenopause go away, but they can help with symptoms. First, Orr asks if her patients are prioritizing what she calls the “four pillars of health”: exercise with resistance training, hydration, a healthy diet with plenty of protein and healthy sleep.

A provider might also recommend a supplement, such as diindolylmethane (or DIM, for short). Orr calls DIM broccoli in a pill. It helps keep hormones at a healthy level. Other supplements that could help include calcium D-glucarate, evening primrose oil, black cohosh and ashwagandha.

Orr also urges women to start the conversation with their primary care provider or OB/GYN before perimenopause hits. Ask what you can do now to lessen symptoms or duration. Be honest about how your body is feeling and what medications you’re on, as new medications could negatively interact with current ones. Orr also recommends women use a smartphone app to track their periods.

“The apps help you be in tune with your body. You go through your day-to-day life and kind of recognize things, but you don’t really put it all together. Then when you put the information in the app, you might say ‘Oh yeah, I am symptomatic. This is happening.’” Orr says. “You can track temperature changes, bleeding issues, hormone fluctuations and sleep. It all plays a role.”

What about pregnancy?

Yes, women can still get pregnant during perimenopause, though it’s not as common as pregnancies in your 30s and younger, Orr says. However, in general, Orr says the higher in age, the higher risk for pregnancy complications.

“Balanced hormones help maintain a good uterine lining for housing a fetus,” Orr explains, noting perimenopause disrupts that hormone balance. “So, a later-life pregnancy would require closer monitoring.” In other words, you’d likely have more trips to the doctor to make sure your pregnancy is healthy.

The bottom line

Orr reiterates: perimenopause is a part of life. Give yourself grace, take advantage of the help that providers can give and recognize that it’s about progress, not perfection.

“Some of the women I see are frazzled, disheveled and anxious. Sometimes they’re upset during the visit. It’s sad to see,” Orr recounts. “Then we start treatment, and I see them three months later. They look like a different person. They’re glowing. They have a zest for life again. It’s rewarding to see.”

Learn more

Read more about perimenopause and menopause and women’s health overall on the OSF HealthCare website.

Interview clips

Navigating the baby blues and more

Wed, 14 Jan 2026 08:00:00 -0600

When talking about the good and bad of pregnancy, you might have heard terms like postpartum depression or, more casually, baby blues.

It’s critical new mothers get help in this area, says Tiffany Waters, a birthing center charge nurse at OSF HealthCare. She says up to 80% of moms experience the so-called baby blues. But when talking about maternal mental health, experts prefer the umbrella term: perinatal mood, anxiety and depression (PMAD). Perinatal refers to the time between conception and one year after delivery.

PMAD basics

Waters says for two to three weeks after delivery, most women experience hormone changes, a lack of sleep and general stress related to the “new normal.” Having a traumatic birth, like an emergency caesarean section, can compound mental health impacts. Waters says around one-third of women fall into this category.

All these factors can lead to a variety of longer-lasting PMAD symptoms, including brain fog, weeping, sleep changes, anxiety, depression, obsessive or compulsive behavior and even suicidal thoughts.

“There’s no one single cause that leads to a person experiencing these issues. It’s a combination of psychological, societal and biological factors,” Waters says. “There’s nothing a mom has done to get or deserve this experience. The best we can do is help her work through it.”

Screening and treatment

Waters says health care providers should screen a woman for depression and other mental health issues during and after pregnancy.

“There are commonly used tools,” Waters says. “The woman answers 10 questions. It gives us a rating on how their emotional and mental well-being is.”

She’s referring to the Edinburgh Postnatal Depression Scale (EPDS). Each question is scored 0 to 3, with 3 being the response that most signals a possible mental health issue. That’s 30 total points, and a final tally of 10 or higher would warrant further evaluation.

Waters also says research is ongoing into whether certain biological markers in a woman are a sign of mental health issues to come.

“It can be difficult to admit or even recognize that a person is having depression or anxiety symptoms,” Waters says. “There are lots of reasons for that. There’s societal pressure to be a great mom. Moms might feel like if they admit how they’re feeling, their children might be taken away.”

Waters says journaling or talking to a trusted adult can help a mom document the issues she’s facing, opening the door for her to get help.

If a mom is diagnosed with PMAD, a provider will talk with her about resources like support groups, counseling, spiritual care and medication. Daily things like improved diet and exercise and exploring new hobbies can also help. And Waters says mothers should not be afraid to prioritize themselves. It’s OK to ask for a break from daily housework, for example.

Why it’s important

Waters says untreated PMAD can have consequences for the whole family and the people around the family. Substance abuse and domestic violence can increase. But if treated, it means a better life for everyone.

“It will improve the whole family dynamic,” Waters says. “It will lessen stress for everybody and lead to a happier unit.”

Learn more

Read more about pregnancy and birth and behavioral and mental health on the OSF HealthCare website. If you are in crisis, the Suicide and Crisis Lifeline is 9-8-8.

Interview clips

Brrrrrrrrrrr!

Mon, 01 Dec 2025 09:34:35 -0600

It’s the dead of winter, and you need to run to the mailbox or let your dog out. It’s just a minute, you think. A sweater and sandals will be fine.

Not so fast, says Maddy Draper, APRN, a health care provider at OSF OnCall who sees cold weather injuries often. She says exposure to frigid temperatures can have serious consequences.

Types of cold weather injuries

Frostnip: Draper says this is a mild form of frostbite where exposure to cold temperatures turns the skin pink or red. Your skin may feel burning or numb.

“The numbness typically goes away with rewarming,” Draper says.

Frostbite: This is a more severe case of cold exposure. Your skin may be numb and appear yellow, white, gray or black. It may feel waxy and have blisters.
Hypothermia: This is when the body’s temperature drops below 95 degrees.

“There are different stages,” Draper explains. “The first is our natural response of shivering. It gets more severe. The person may get confused and have lethargy, memory loss and slurred speech. It can lead to a coma and death.”

Inside, too?

Yes, there’s a risk for these injuries inside, too, Draper says. Notably, there have been cases of infants getting hypothermia.

“The room may be too cold, and they’re not dressed appropriately,” Draper says. “If they’re in a bassinet or crib with just a onesie and it’s cold, that can lead to hypothermia.”

Signs of infant hypothermia are bright red skin and decreased energy. Sleep experts use a thermal overall grade scale (TOG) to suggest how much clothing a baby should wear to sleep depending on the temperature of the room.

Treatment

Draper says she usually sees cases of frostbite and hypothermia sent to the emergency department. Providers will rewarm you with warm water or blankets and may provide warm liquids to drink, warmed oxygen through a mask and nasal tube or heated fluids through an intravenous line (IV) or other methods. Medication can also help with pain and blood flow.

“The hospital has more imaging resources to see the impact of the tissue damage,” compared to urgent care, Draper says.

For frostnip, you can take steps to warm up at home.

“It’s not as fast as possible. It’s not as hot as possible. It’s just that gradual warming,” Draper says. “Get off your cool or wet clothes immediately. You don’t want to stick your hands or feet into hot, steaming water. Just warm water.”

That’s because hot water can burn your skin. And if your skin is numb, you may not feel the burn before the damage is done. If water is not available, you can place your hands in your armpits. And handle the sensitive skin gently. Don’t rub or massage it. If your feet are affected, get off your feet.

Prevention

Draper says older adults, people who work or do activities outside (like hunters or hikers), unhoused people and people with medical conditions (like peripheral artery disease, diabetes and Raynaud’s disease) are at a higher risk of cold weather injuries. Getting stranded in a vehicle without proper protection is also common in the winter. Drinking alcohol or using drugs may lead to you losing consciousness outside. And smoking impacts blood circulation, putting you at a higher risk, Draper says.

Some ways to beat the cold:

Dress in layers. You can always take a layer off, but you can’t put one on if you leave it at home. Make a hat, scarf, gloves and winter boots part of your wardrobe. Make sure the clothes aren’t too tight to allow for blood circulation. And look for water-resistant garments when buying clothes.
Have winter weather supplies, like blankets, flares, a first aid kit and food, in your vehicle.
Be well fed and hydrated. Body fat, though unhealthy in excess, helps us stay warm. For drinks, avoid alcohol and caffeinated beverages.
During outdoor activities, take breaks and go with a buddy. Keep a close eye on kids who may not realize how cold they are. Come inside to change from wet to dry clothes. Let others know your plans and when you’ll be back. If you’re not back in time, that’s a sign you may have fallen victim to the cold, and help should be sent.

Interview clips

Hello darkness, my old friend

Fri, 31 Oct 2025 07:33:39 -0500

As Americans say goodbye to Daylight Saving Time, it can be seen as a bittersweet time.

On one hand, you're gaining an extra hour of sleep. On the flip side, the days get shorter and we say “hello darkness my old friend.”

In March 2023, health experts issued a wake-up call to Congress to make the change permanent.

The American Academy of Sleep Medicine (AASM) says public health and safety would benefit from eliminating Daylight Saving Time in favor of standard time. The AASM says the switch to permanent standard time would more closely align with the body’s internal clock – our circadian sleep-wake cycle – instead of disrupting the body’s natural rhythm.

There is also evidence that Daylight Saving Time can take a toll on your heart, specifically increasing the risk of heart attack or stroke.

The AASM recommends getting at least seven hours of sleep before and after Daylight Saving Time begins while shifting your bedtime 15-20 minutes earlier each night before the change.

Dr. Frank Han is a cardiologist with OSF HealthCare who specializes in pediatric and adult congenital heart disease. He says poor sleeping habits can impact you negatively later in life.

“The act of waking up earlier without gradually changing your schedule can increase your stress hormones,” Dr. Han says. “If added on with unusual sleep schedules, night-shift work, then years down the road it can result in different kinds of cardiovascular diseases.”

Dr. Han adds it’s not just your sleeping habits that can put pressure on your heart. He recommends being aware of any hereditary heart issues that run in your family, and pay attention to lifestyle choices that can impact heart health.

“If that’s added on to less than optimal lifestyle habits, disturbed sleep schedule, disturbed circadian rhythm and other stressors in the lifestyle like tobacco. All of those factors added together can contribute to the hardening of the heart arteries and heart artery blockages as an adult,” Dr. Han says.

Video Interview Clips

Navigating menopause: Expert advice for symptom relief

Mon, 27 Oct 2025 09:32:26 -0500

The transition to menopause – when a person permanently stops having menstrual periods – can bring symptoms like hot flashes, night sweats, irregular periods and anxiety. Women may want to find assistance with these symptoms.

Dennis Sands, MD, is an OSF HealthCare gynecologist and chief medical officer at OSF HealthCare Saint Anthony’s Health Center in Alton, Illinois. He cautions you to be wary of over-the-counter medication that claims to help with all menopause symptoms.

“In general, a lot of the at-home remedies are marketed very well. They are touted as cure-alls or things that will work for the most common complaints, like hot flashes,” Dr. Sands says. “What we’ve found is most of them don’t work.”

Dr. Sands adds that these medicines are marketed as dietary supplements, not pharmaceuticals. So, there’s more wiggle room to make claims about their benefits. Dr. Sands says he’s seen menopause medicine labels at the pharmacy that tout vitamin, soy or phytoestrogen ingredients. Equelle is a common brand name. Dr. Sands says these medicines can have a minor effect on menopause symptoms in healthy people, but they are not cure-alls or effective for all people. In particular, he says irregular bleeding usually requires a treatment plan laid out by a health care provider and an evaluation to rule out something more serious.

That’s where your gynecologist comes in, with Dr. Sands reminding that treatment is different for everyone. The first advice you’ll likely hear: keep up with your health.

“We’ve noticed that people who are healthy overall, exercise well, sleep well and are in good relationships generally do pretty well in the menopausal transition,” Dr. Sands says. “The more stress people are under, the more they’re not as healthy as they could be, the more their sleep is disturbed. It seems a lot of those people tend to have a more difficult transition.”

Estrogen patches and progesterone creams can also help, especially in younger women. A provider may also see if other medications you’re taking are making your menopause symptoms worse.

“If you’re struggling, see your provider and review all the options,” Dr. Sands suggests. “There are some great options that are effective and safe. Generally, they’re only used for a short time to get people through the transition.”

Interview clips

Breast cancer risk: what you can control

Mon, 06 Oct 2025 10:30:00 -0500

A federal panel recently advised women get a mammogram every other year starting at age 40, rather than 50.

And the American Cancer Society estimates that in 2023, nearly 300,000 women in the United States will learn they have breast cancer. About 43,700 women will lose their life due to the disease.

The headlines are reminders to know your breast cancer risks. While many risks are out of your control, there’s just as much you can control, says Heather Thompson, a breast health navigator at OSF HealthCare.

Major risks you can control

Active lifestyle and healthy eating: Thompson puts it plainly. If you eat junk, you’ll feel like junk. And any exercise will give you more energy and burn fat. Fat produces estrogen, which feeds cancer cells.

“You want to make sure you’re well-maintained with your weight, even after menopause,” Thompson says.

Taking hormones: This impacts your ovaries, reducing or adding estrogen. Whether you’re at a routine appointment or you have been diagnosed with breast cancer, talk to your provider about what hormones you’re taking.

“We don’t encourage people who are having menopause symptoms [like hot flashes] to take hormones,” Thompson lists as an example. “We encourage other things to help treat those. It eliminates those estrogen cells increasing.”

Alcohol and smoking: They are a risk for any type of cancer. But Thompson says one drink per day can increase a woman’s breast cancer risk by 12%. Alcohol is sugary, and that’s a fuel for estrogen.
Night shift work: Thompson says our body expects to sleep when the sun goes down. Night work throws that off.

“You’re getting artificial light all night. That changes the melatonin that the body naturally makes,” Thompson explains. “When your melatonin is off, it increases estrogen.”

If you don’t work the traditional day job, see if you can work different shifts so you are not up all night all the time.

Risks you can’t control

Age: Thompson says women generally develop breast cancer at age 50 and above.
Family history and genetic mutations: A family history of breast cancer puts you at a higher risk. Thompson says the higher risk is often seen on the person’s mother’s side of the family. For example, your mother and her sister (your aunt) may have breast cancer, and so you’d need to talk to your provider about your risk.

Some women diagnosed with breast cancer and who have a family history may undergo a genetic test.

“Those tests can tell us if this is something being passed down from generation to generation,” Thompson says.

Reproductive history: Young women who develop menstruation before age 12 and women who go through menopause after age 55 have an increased risk.

“That gives them a longer time with their ovaries working. They’re producing estrogen,” Thompson says.

Dense breast: More tissue and less fat mean a dense breast and an increased cancer risk, Thompson says. Usually, the younger you are, the denser your breast is. The density of your breast is something that will be noted on every mammogram result. Thompson says mammogram technology is getting better at finding cancer in dense tissue. An early diagnosis may mean a better outcome.

Takeaways

Make sure your health care provider knows about your circumstances so they can decide on the best preventive care, like a different schedule for mammograms. Some of the information to have handy: a family history of cancer and any physical change you noticed during your monthly breast self-check.

Learn more about breast health and breast cancer care on the OSF HealthCare website.

Interview clips

Previous coverage

A breast cancer survivor's toolkit
Say yes ma'am to the mammogram
FDA dense breast rule promotes earlier cancer detection
A woman's battle with breast cancer
Prevention of breast cancer starts with awareness

Good sleep for children with ADHD

Tue, 12 Aug 2025 16:01:44 -0500

It’s back to school time and that means parents are grappling with getting their children on a regular sleep routine. But for parents with children who have been diagnosed with ADHD, that’s no small task.

As many as 70% of children with ADHD experience problems with sleep. The issues include bedtime anxiety or resistance, insomnia and delayed sleep – meaning their sleep cycle has shifted and they aren’t tired at bedtime.

Kristin Mock, MD, is a family practice physician at OSF HealthCare who specializes in ADHD and pediatric sleep issues. She sees patients whose behaviors are often linked to ADHD; but they could also be a result of a lack of sleep.

Unlike adults who have excessive sleepiness and fatigue, Dr. Mock says children with ADHD tend to have more behavioral issues such as acting out or temper tantrums. They have difficulties with behavior and focus and concentration, and they tend to get fidgety.

So that begs the question – is the issue ADHD or a sleep problem or a combination of both?

“If your child has ADHD, there is a high likelihood they have comorbid sleep dysfunction and mental health dysfunction,” says Dr. Mock. “We need to treat the whole of the child and make sure that we've looked at all of those reasons that people can have concentration deficits and treat all of that to give them the best potential.”

Dr. Mock adds that not getting enough sleep can cause or make ADHD symptoms worse. And that means improving a child’s sleep issues can help reduce symptoms.

“So, when the brain is tired, it tries to find ways to get it to stay awake. It will go from one task to the next. It will jump from here to there. It will stutter and sometimes forget things,” she says. “Children will get very fidgety to keep their brain awake. So, while your brain is trying to just get through to the next time it gets to sleep, it makes you not as effective.”

Dr. Mock says the most common referral to her clinic comes from teachers who inform parents that their child lacks focus in the classroom. “Then it's our job to figure out why,” she says. “What’s really going on? Are they tired or are they just a little differently wired?”

Mock says parents can help by discouraging any use of electronics once your child has gone to bed. That means there is no iPhone, iPad or TV in their bedroom and no texting, social media or video games, which will not go over well with many teens.

She also recommends encouraging children to go to bed and wake up at the same time every day. Most children require seven to nine hours of sleep every day and teens with ADHD need about eight to 10 hours. Dr. Mock adds children need two weeks to gradually get back into a good sleep routine now that school has started.

It's also important to get a handle on your child’s medication. Some ADHD stimulants can make sleep worse so talk to your child’s care team about how they are affecting your child’s sleep. And if your child is snoring, Dr. Mock says their doctor should make a detailed sleep history or a make a referral to a sleep specialist.

“Parents need to pay attention to their children's sleep,” Dr. Mock says. “Physicians are often worried about finding the big diagnosis, and they may not realize that the child is not sleeping well. And so, parents need to be able to tell their doctor. Hey, I'm concerned about the way my child is sleeping, or my child is snoring. Can we do more?”

For more information on sleep disorders, visit OSF HealthCare.

Interview Clips

Ice cream? Spices? Sore throat hacks that work

Mon, 07 Jul 2025 10:30:00 -0500

Sore throats: they’re pesky. They’re not just a winter thing (hello, spring allergies). And they can turn serious, such as strep throat.

Do a web search for at-home remedies, and you’ll get a lot of results. Which ones work? Which ones might feel good in the moment but don’t get the job done? Isha McConkey, DO, a family medicine physician at OSF HealthCare, has your checklist:

Ice cream: Dr. McConkey doesn’t recommend it.

“I know it feels good. But it will increase mucus production in most people. That’s going to exacerbate the [throat] irritation,” she explains. “We also don’t want a lot of sugar,” which could lead to cavities.

In fact, Dr. McConkey says this logic applies to dairy foods overall. Skip them come sore throat time.
Popsicles: These are OK, Dr. McConkey says. Just go for a sugar free or fruit juice-infused option.
Cough drops: Choose cough drops with xylitol, a sugar alternative, Dr. McConkey says.
Honey: “It’s excellent,” Dr. McConkey says. You’re still getting sugar, though, so don’t guzzle it. Try making a drink with hot water, honey and lemon. Or incorporate honey into your tea.

“You can even add a little cayenne pepper. In some types of sore throats, it may make it worse. But most people find it can be very soothing. It has some numbing properties,” Dr. McConkey adds. But don’t take that as a license to eat spicy food. The acidity in tacos, for example, might cause throat irritation.
Soups: Pop that chicken noodle soup in the microwave, Dr. McConkey says. She says research has found that some soups have antibacterial properties that can help with any illness. Opt for a low sodium can.
Salt water: You’ve probably seen online videos or heard the tactic passed down by family members. Yes, it can help, Dr. McConkey says. Gargling salt water can decrease swelling, she says. Try it before you drink your tea or before you go to bed to help get a restful night.

Interview clips

Planes, trains, automobiles…and your health (part two)

Mon, 23 Jun 2025 10:30:00 -0500

Author's note: this is part two of a two part story on staying healthy during summer vacations. Click here for part one.

Summer means getaways to de-stress and make memories. But the last thing you want is to catch a cold or worse, especially if you’re halfway across the world where health care resources might be different or scarce.

It's not too late to make some quick preparations, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare.

Know your destination and what to do if something goes wrong.

“If you have a medical condition, have your medications with dosages on a list. Have your health care provider’s information on that same page. That way in case something happens, they know how to get ahold of the provider to ask questions,” Whitfill says. “Investigate where is the closest health care facility, whether that’s a hospital or an urgent care, in case you need care quickly.”

This is especially important, for example, for people with heart conditions who might require a complex level of care at a moment’s notice.

Consider travel insurance: It might not be needed for every trip, but it can give you some peace of mind.
Crowded areas: Train stations and airports are full of people from all walks of life, and it’s a safe bet that some of them are under the weather.

“Good hand hygiene is huge,” Whitfill says, especially after contacting high-touch areas like an escalator railing. “If you are immunocompromised or worried about catching something, you can always mask. Boost your immune system [prior to travel], and keep your distance [from others] as much as possible.”
Sleep: If you’re crossing multiple time zones, adjust your sleep a few days in advance to avoid exhaustion. Whitfill says if you’re traveling east, go to bed and wake up a few hours earlier each day. If you’re traveling west, go to bed and wake up a few hours later.

“Book a flight that lands early in the evening. After landing, try to remain awake until 10 p.m. local time. That helps adjust the body’s sleep cycle,” Whitfill explains. “Also practice good sleep hygiene. Drink plenty of fluids. When you’re flying, get up multiple times to keep blood flowing. Stay away from alcohol and caffeinated beverages.”
Food and drink: You might have heard claims from friends and family that the water in [insert location here] is dirty and unsafe. That might be a bit exaggerated, but when in doubt Whitfill says to use bottled water, even when brushing your teeth. And pack some medicine in case you get diarrhea (Imodium or Pepto Bismol) or constipation (probiotic or laxative).

Interview clips

Don’t feel the burn

Tue, 10 Jun 2025 07:50:06 -0500

Burnout.

It means different things to different people. But one thing’s for sure: you should know the skills to cope with burnout to avoid a mental health crisis.

“Things are really expensive right now. People are looking for jobs. There’s a political climate with a lot of changes. It’s all created a lot of upset,” says Sara Bennett, an OSF HealthCare psychotherapist, commenting on the prevalence of burnout today. “And social media has a big role in how we feel. We see everybody’s problems. Or the opposite: Everybody’s life is so great and rosy. It leaves us wondering what we’re doing wrong.”

Causes and symptoms

Bennett says burnout doesn’t have a written-in-stone clinical diagnosis like, for example, the flu does. But generally, she describes it as physical, mental or emotional exhaustion that makes it difficult to navigate life. Issues with your job, school, finances, health and relationships can all lead to burnout.

“You’re probably going to feel a lack of concern. We call that apathy. You might not care if something’s going on. You might have a lack of interest in things you usually enjoy,” Bennett explains. “You might not be sleeping well. You might get stomachaches or headaches. You may be irritable.”

A sense of hopelessness can also occur. You might feel like things will never get better, or you can never get ahead of your problems, Bennett says.

Treatment

From your home to the doctor’s office, there are ways to navigate burnout.

First, Bennett says you should take stock of the situation you’re in. Is it one that will resolve itself soon? Or do you need a bigger plan? For example, Bennett says accountants can be stressed during tax season. But after all the filings are done and the chaos dies down, their mental health will likely get a boost.
Take care of the basics. Get good sleep. Eat a healthy diet. Exercise regularly.
Ask someone for help. For example, if caring for an elderly family member causes stress, ask a neighbor to man the house for an hour so you can get some fresh air or take a nap.
Learn to say no. You can’t be all things to all people. So, recognize when you don’t have the bandwidth to take on a task.

“Learn to prioritize,” Bennett suggests. “Figure out the things you can’t say no to. The things that are really important. Or maybe there’s some suffering involved, and you’re the person that can help.”
See a health care provider.

“Doctors can prescribe something that might help you through a short-term experience,” Bennett says. “Therapists can engage you unlike others in your life. They can process stressors with you. They can give you good coping skills and relaxation techniques.”

For example, Bennett says she may work with someone to identify what they can and can’t control in their life and encourage them not to get hung up on the latter. Journaling can also help avoid bottled up emotions. And, Bennett implores people to be grateful for the good things in life.

Learn more

Read more about healthy thoughts and behaviors on the OSF HealthCare website. If your burnout has reached a crisis where you are thinking about harming yourself or others, talk to a trusted adult or mental health professional or go the emergency department right away. The 9-8-8 Suicide & Crisis Lifeline is also available.

Interview clips

Restoring not just your heart

Mon, 09 Jun 2025 10:30:00 -0500

You’ve probably heard the saying, “Treat your body like a temple.”

Bob Weaver admits he used to treat his like a tent.

The 62-year-old OSF HealthCare Mission Partner (employee) from Danville, Illinois, has had three heart stents to fix blockages. The most recent came in October 2024, something he dubbed a “last chance wake up call.”

And wake up he did.

During cardiac rehabilitation, Weaver lost 33 pounds, four inches off his waist and got his blood pressure and cholesterol back to a healthy level. Now, he and his care team are using the experience to educate others: how will your body change when recovering from a heart event? What’s normal, and what’s not?

Things to track in cardiac rehab

Tricia Herman is a registered nurse who was on the team who guided Weaver in cardiac rehab. She emphasizes that cardiac rehab isn’t a weight loss program. But, a slim down like Weaver had isn’t uncommon.

“Everybody’s different,” Herman says. “Some people come to cardiac rehab, and they don’t need to lose weight. Others may be really heavy, and we hope by the end they lose five to 10 pounds.”

Extreme weight loss, where someone looks very thin and sickly, would be a red flag though. Herman says that would likely mean there’s another health problem.

“Being in that state is not healthy for your heart and body,” Herman says.

Heart rate and blood pressure changes are expected during cardiac rehab, too.

“The top number in a blood pressure reading is your systolic blood pressure. That’s when your heart is beating. It’s the pressure up against the arteries. We want that at 90 to 120,” Herman explains. “The lower number is when your heart is resting. It’s called diastole or diastolic. We want that at 60 to 80.

“If we see elevated blood pressure, we’re going to talk with the person about their salt intake, their diet overall and their exercise,” Herman adds. “If we continually see the blood pressure going higher, we’re going to communicate with the doctor. The doctor may need to add medication. And we want to make sure the person is compliant with the medication.”

If a person’s blood pressure is low, Herman says the care team will ask, among other things, if they’re drinking enough water and if they took too much of their blood pressure medication. Or, Herman says, the person might need to go off their medication.

Bob’s outlook

Weaver jokes that his diet consists of a lot of chicken and vegetables these days. But he’ll take it if it means a new lease on life.

“I sleep better. I can do activities longer before I get winded. Things like yard work or just walking. Minimal things you’d think anybody could do. But after a while, I got winded. Now it’s a lot easier to do it longer and faster,” Weaver says.

“You think about your family. You want to be around more than 62 years,” he adds. “I went to the gym on a lot of days right after work. They weren’t necessarily the same days I had rehab. So I was able to double up the workouts.”

He's telling others to stick with their recovery plan, research your family history and know the symptoms of a heart event. For Weaver, that was a father who had heart disease, coupled with his own chest pain and weakness back in October.

“Just keep at it. If I can do it, anybody can do it,” he says.

Learn more

Read more about keeping your heart healthy on the OSF HealthCare website.

Interview clips - Bob Weaver

Interview clips - Tricia Herman

College student home? Here’s how to check their mental health

Mon, 28 Apr 2025 09:48:49 -0500

College students will soon be home for summer break. They’re embarking on their independent phase, so opening up about mental health to their parents might not top the summer to-do list. It can leave parents wondering: How did the school year go? Did they make friends? Are they doing OK mentally?

Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare, says there are dos and don’ts to get the most out of a conversation with a young adult.

School stress

Yuhas says going off to college is a huge transition. The student may miss home. They may have trouble being accountable with no 8 a.m. to 3 p.m. structure they had in high school. Making friends can also be difficult. Yuhas says college students may be stressed and scared to branch out and meet people.

“They might be anxious or get into a rut of depression. They might isolate. They might sleep too much or not sleep at all,” Yuhas says.

Warning signs

Yuhas says parents should watch for drastic changes in their college student’s appearance as a possible “red flag” of a mental health concern. Some weight gain or loss in college is expected, but significant weight changes should warrant a discussion.

“This might mean they’re not taking care of themselves,” Yuhas says. “Stress might be coming on. They might be depressed. All of those things can cause issues with appetite.”

Other things to watch for:

The young adult is spending most of their time away from others. Maybe they’re in their room sleeping all day.
They drop hints about their college experience, such as “I didn’t join any new clubs this year.”
The person looks messy. Maybe they used to be a snazzy dresser with groomed hair, but they stopped keeping up that appearance. Or they stopped hygiene practices like using deodorant or brushing their teeth. Parents should ask themselves: Is my child keeping up with daily tasks?

Dos and don’ts

It’s time to talk to your child about their mental health.

Do: Ask open ended questions, and let the child fill in the blanks. For example: How did final exams go?

Don’t: Ask accusatory questions like: What’s wrong with you? Or: Why aren’t you talking to us?

“If you get mad at them, that makes it worse. They won’t want to open up,” Yuhas says.
Do: Find the right time. Let the child get settled back in, and have a conversation over lunch a day or two later.

Don’t: Bombard your student with questions the moment they get into the house.
Do: Curtail your reactions and judgements. Be kind and mindful.

“Instead of asking ‘Why?’, say ‘Oh my gosh. I didn’t know about this. What’s been going on? Tell me more.’,” Yuhas says.

Don’t: Have knee-jerk reactions like: How could you? Or: Why did you fail that class? Or even: You know I don’t like your major. Why haven’t you dropped it yet?

Next steps

After that first conversation, Yuhas urges parents to not let the issue go.

“I encourage parents to become emotion coaches with their children,” Yuhas says. “Continue to check in. Continue to ask, ‘How are you doing?’ or ‘I saw the college had this event. Was it something you went to?’ Just stay involved in their everyday life, but don’t bombard them.”

If things aren’t improving, the conversation might turn to: I want to help you. Have you thought about talking to a therapist? Would that be a good option?

“Put the ball in their court,” Yuhas says.

“When we go off to college, it can be a huge adjustment. So we try to normalize their feelings,” Yuhas adds, outlining what she might talk to a college student about in a therapy session. “We go over ways to make friends and socialize. We go over how to manage stress, anxiety and depression. We talk about coping skills.”

For example, if a student is leaving their dormitory just for class, Yuhas may suggest going to the library to study. The student may make a friend along the way. Yuhas may suggest exercise or meditation. Or, is homework procrastination causing stress? There are ways to change those habits.

Learn more

Read more about healthy thoughts and behaviors on the OSF HealthCare website. If your stress has reached a crisis where you are thinking about harming yourself or others, talk to a trusted adult or mental health professional or go to the emergency department right away. The 988 Suicide & Crisis Lifeline is also available.

Interview clips

A pain in the neck

Wed, 16 Apr 2025 09:58:34 -0500

You’ve probably referred to that pest in your life as a “pain in the neck.” It’s a joking phrase, but it carries real weight in the medical community.

Sohail Syed, MD, an OSF HealthCare neurosurgeon, sees people with neck pain often. He wants you to know: quick action can help prevent a lifetime of pain.

Causes and symptoms

Neck overuse is a common cause of neck pain, Dr. Syed says. The strain on the muscles typically leads to dull, achy pain.

“They were pulling on [an object]. They were rear-ended [in a vehicle], and their neck whipped forward. Even something as simple as sleeping in an awkward position,” Dr. Syed says about the causes of neck pain.

A pinched nerve can also be a culprit.

“The most common cause [of a pinched nerve] is arthritis. Over time, a disc [in your spine] dries out and starts to bulge. Arthritis builds up in the joints of the neck. That can start squeezing on the nerve,” Dr. Syed explains.

“Certain activities can increase the risk for all that,” he adds. “You do something that requires moving your neck a lot. You do a lot of strenuous work. That can cause things to happen a little bit faster. It can also happen if you’re sitting at a desk at an uncomfortable angle for prolonged periods.”

Pain from a pinched nerve can travel down your body and into your hand, for example.

Treatment

Regardless of the cause of your neck pain, Dr. Syed says a good physical therapy program – both in the doctor’s office and continued at home – can take care of many cases before surgery is discussed. He estimates only around 10% of his patients need surgery.

If it does get to surgery: “A lot depends on which nerves are pinched and where,” Dr. Syed says. “For some people, we go in from the back of the neck to free up the nerve. For some, we go in through the front of the neck. Some surgeries are fusion surgeries. Some are what we call motion sparing. Rather than taking the individual bones of the neck and turning them into one bone, we’re able to keep them free. That preserves [the person’s] motion.”

Prevention

Here's an alert to put in your phone for morning, midday and evening: stretch. Stretching often can keep your neck limber. Five to 10 repetitions of up/down and side to side motions can go a long way, Dr. Syed says.

Practicing good posture goes hand-in-hand with stretching. Sit up straight at your work desk, and take breaks to walk around. Dr. Syed says research is still in progress on how much a standing desk or sitting on a big bouncy ball helps. But he says if those decrease your pain, go for it.

“If you work at a very physically involved job, make sure you have good ergonomics [good workplace behaviors]. If something is a two-person lift, grab someone. Don’t try to lift heavy things by yourself,” Dr. Syed implores.

A diet high in protein, vitamins and calcium is another must-do. Calcium helps prevent osteoporosis, a condition that weakens bones and makes them more prone to breaking.

And lastly, manage chronic illnesses, and drop the cigarettes.

“We know from a lot of studies that smoking damages bone metabolism. It accelerates arthritis. It’s bad for blood supply and nerves,” Dr. Syed warns.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

Interview clips

B-roll

At-home migraine relief: Fact vs. fiction

Wed, 05 Mar 2025 07:55:57 -0600

Migraines are a part of life for many. From stress to dehydration to a woman’s menstrual cycle and even more serious issues such as a stroke, the headaches can pop up often. And they’re something you should know how to manage.

Amber Oberheim, APRN, a primary care provider at OSF HealthCare, says migraines can often be treated with ibuprofen (Advil is a common brand name) or naproxen (Aleve), plus lifestyle changes including better sleep. But, an online search will also yield plenty of non-medicinal, at-home remedies. Experts will remind you that these aren’t cure-alls. But it’s important to know what works and what doesn’t.

Myth vs. fact

A cold or warm cloth on the head and neck: Stick to cold, Oberheim says.

“One of the theories for why migraines happen is vasodilation, or increased blood flow to your brain,” Oberheim explains. “So we talk about using a cold compress over your eyes, on the back of your neck or at the top of your head. That cold sensation constricts blood vessels, thereby decreasing blood flow.”

Oberheim adds that there are even migraine caps that stay in the freezer until use. Those are available over the counter at retail outlets.
Rest and deep breathing: Oberheim says there’s no guarantee that your migraine will be gone when you wake up from a nap. But, she says rest and deep breathing can’t hurt. Take a break in a cool, dark room, and avoid screens and loud noises.
Caffeine: It’s good general advice to ingest caffeine in moderation for heart and mental health. But, Oberheim says a soda might help with that headache.

“We look at medications in Excedrin Migraine [pills]. Caffeine is one of them,” Oberheim says. “Caffeine has been proven to be effective sometimes in early management of migraine headaches.”
Supplements: There’s a lot to choose from in this aisle of the pharmacy. And experts warn that you should choose with provider guidance since supplements aren’t regulated like others under the eye of the United States Food and Drug Administration. However, Oberheim says some research has shown that taking vitamin B2 (also called riboflavin) and magnesium daily can help with the number of migraines.
Massaging your head: It’s a tactic some of us learned when we were kids. Massaging your temples (the area between your eyes and the top of your ears) could help with head pain.

“I don’t think there’s any data that would support that. I think it’s more of a comfort,” Oberheim says. “When you’re experiencing pain and you can have a sensation that’s not pain somewhere on your body, it might help lessen the pain.”

For example, Oberheim says when her patients are getting a blood draw through an IV in their elbow, a provider might scratch their upper arm (between the point of pain and the brain) to “confuse” the pain signal and lessen the discomfort. The same logic applies to rubbing your head during a migraine.
Taking a shower: It depends, Oberheim says.

“I could see if stress or muscle tension is creating a headache. Taking a warm shower or bath to relax might help,” Oberheim says. “However, if we’re thinking about a classic migraine with the theory of increased blood flow to the brain, taking a hot bath or shower might actually make it worse.

“It never hurts to try, but I think it’s going to be patient-specific,” she adds.

When in doubt

Oberheim says some people have a history of migraines and know how to manage them. But if the headaches suddenly increase in frequency or intensity, you should see a health care provider. Also, talk to a provider if you have questions about starting or changing at-home treatment. The provider can determine what works for you. You don’t want new medications to negatively interact with drugs you’re already on, for example.

“Often, a migraine can last for longer than a typical headache. It can be accompanied by symptoms like nausea, light sensitivity and noise sensitivity,” Oberheim says, warning of the dangers if migraines are not treated quickly. “There are certain types of migraines that can also affect your vision.”

Temporary decreased function of your limbs is another rare, but possible side effect, Oberheim says.

Learn more

Read more about how to spot and treat a migraine on the OSF HealthCare website.

Interview clips

FDA-approval for sleep apnea drug could let some ditch their CPAP machines

Thu, 30 Jan 2025 12:23:22 -0600

For those who don’t enjoy sleeping with what looks like the equivalent of a MiG fighter pilot mask, there’s possible relief with new medication approved to treat sleep apnea.

Sleep apnea is a disorder in which the airway either closes off completely or becomes so narrowed that breathing repeatedly stops and starts during sleep, often causing brief awakenings that disrupt restful sleep. A common treatment includes wearing a CPAP, or continuous positive airway pressure, mask to deliver air pressure into the airways to keep them open.

But now there’s a new option. The FDA recently approved tirzepatide (Zepbound) for adults with obesity and moderate-to-severe obstructive sleep apnea (OSA). The drug is typically prescribed for type 2 diabetes and is among the class of drugs known as GLP-1 receptor agonists, meaning they work on hormones that control appetite and insulin levels and can help promote weight loss.

Sarah Zallek, MD, a neurologist and vice president and chief medical officer for OSF HealthCare St. Joseph Medical Center in Bloomington, Illinois, is also medical director of OSF Sleep in Peoria. Dr. Zallek calls the approval of Zepbound for treatment of sleep apnea a significant and important development. She points out there have been few new developments for the treatment of OSA, and this is the first medication.

Could this let some people ditch their CPAP machines? Dr. Zallek says if their sleep apnea is caused by obesity, potentially yes.

“So, if you’re wearing CPAP and you have weight-related sleep apnea, weight loss is a great idea. The approval of Zepbound (tirzepatide) is a new avenue for us to look for treating overweight or obesity and to treat sleep apnea.”

Dr. Zallek says for some people with weight-related apnea, losing about 10% or more of overall body weight can significantly reduce or eliminate the sleeping disorder. However, she warns that with GLP-1 agonists, it’s important to maintain a healthy diet and exercise because the medication carries significant risk of muscle loss.

“It's really important for people who are using GLP-1s to maintain adequate nutritional intake, particularly with high quality protein, and maintain exercise, so that they get muscle resistance exercise and build and maintain muscle.”

Treatment of sleep apnea with CPAP is still the gold standard. Dr. Zallek says if switching to Zepbound to address sleep apnea, a doctor should continue to monitor weight loss and then test again to see if a person’s airway has opened up.

“Keep using that treatment until you successfully lose weight and get rid of the sleep apnea. It's not time to stop the CPAP and switch to Zepbound, for example. To treat sleep apnea, it's time to continue what you're doing, approach weight loss and then see if the sleep apnea has resolved.”

Studies have shown that people who have lost weight with GLP-1 drugs, tend to regain the weight once they quit taking the medication. This is because GLP-1s mimic natural hormones that regulate blood sugar, slow digestion, and make you feel full. So, Dr. Zallek stresses the need for lifestyle changes regardless of the approach to treating sleep apnea.

Dr. Zallek is board certified in Lifestyle Medicine, which means she incorporates therapeutic lifestyle interventions to treat and reverse chronic conditions. That includes a whole-food, plant-predominant eating pattern, physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connections.

It’s possible other GLP-1 drug makers for Wegovy, Ozempic or Mounjaro will seek similar approval for use as treatment of sleep apnea. But, Dr. Zallek says people also need to talk with their provider and weigh the side effects with the benefits. Some of the side effects of the GLP1s include nausea, vomiting, diarrhea, delayed gastric emptying, low blood sugar, fatigue, and more serious complications such as gallstone disease, and pancreatitis.

As they say in the ads, “Ask your doctor if it's right for you."

Dr. Sarah Zallek

Get cozy: How to exercise at home

Wed, 08 Jan 2025 08:00:00 -0600

Icy roads? Gym too far away? Or are you just not a people person? Cozy cardio may be right for you.

What is cozy cardio?

Clare Spires, an exercise physiologist at OSF HealthCare, says cozy cardio, in simple terms, is a way to make exercise comfortable in your home. It’s wise to talk to a health care provider about what workout is right for you. But generally, cozy cardio offers some freedom. For example, you can work up a sweat with an instructional video or app. Or you can just find a routine that works for you.

Equipment

Spires says you don’t have to rush out and buy equipment. But if you like having something to hold or press your feet to, there are options.

Walking pads have become popular. These are miniature treadmills with just the bottom structure. There are no rails and monitor at eye level like a traditional treadmill.

“Some can do inclines,” Spires says. “You can put it under a desk if you’re a remote worker. It’s just another way to get those steps in during the day without leaving your house.”

A small set of weights can be a welcome addition. Skip the 50 or 100-pound weights, Spires says. Two to five pounders are a good start.

“If you’re doing some bigger muscle groups like biceps and quads, you could add more weight,” Spires says. “But typically, those at-home workouts are made that you can lift weights with something like a soup can or a water bottle.”

Keep that water bottle handy for hydration, too. And a mat can help with balance.

Safety

Gyms typically have safety measures and employees watching out for injuries or emergencies. During cozy cardio, you could be alone in an environment that wasn’t meant for exercise. Think of a cluttered living room.

So, Spires says to do a safety check before each workout. Remove trip hazards like cords and rugs.

“If you could use a little extra stability, maybe work out next to a counter that you can hold onto. Avoid something that’s going to move on you quickly,” Spires advises.

Exercise with someone, if possible. Have a phone nearby in case you need to call 9-1-1. Start slow, and work up to your goals.

How much?

The American Heart Association recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week, spread out over several days. For those with that goal in mind, many do 30 minutes of sweat-building for five days per week. Others do 50 minutes per day for three days. Spires says you can have some cardio days and some weightlifting days. She says it’s good to mix it up.

Spires says when defining “moderate intensity,” think about singing a song while working out. If the strain of the workout means you can’t sing without running out of breath, you’re at moderate intensity. “Vigorous” would be an activity above that, like running.

It’s a process, but Spires says the benefits are worth it. Regular exercise means lower blood pressure, cholesterol, chance of diabetes and chance of heart disease. You might also see improved mood and sleep.

Interview clips

Infant nutrition misconceptions, part four

Tue, 07 Jan 2025 08:00:00 -0600

Author's note: This is part four of a four part story on infant nutrition misconceptions. Read part one here, part two here and part three here.

Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, a certified lactation consultant at OSF HealthCare, cuts through the noise.

Breastfeeding takes up more of my time than formula feeding.

Choosing formula over breastfeeding is accepted, Anderson says. But she hears some moms do it for the wrong reason: they think it’s quicker, and they can even hand off baby to be fed while they catch up on shut eye.

Anderson counters: Studies have shown that breastfeeding moms get more sleep than formula feeding moms.

“You’re getting up, making the bottle and cleaning the bottle. Instead of being out of bed for 15 to 20 minutes [to breastfeed], you’re out of bed for 45 to 50 minutes. You try to go back to sleep, and baby is up again,” Anderson says.

Breast milk doesn’t keep a baby full.

It’s “complete nutrition,” Anderson says. Breast milk may be easily digestible, but that’s a benefit, not a problem.
Switching formulas is OK.

Anderson recalls the 2022 formula shortage in the United States, leaving some parents scrambling to find more of the formula that works.

“Switching formulas can actually upset the baby’s digestive system,” Anderson warns. “All formulas, while safe, are different. Some are lower lactose. Some are dairy free. If we’re switching because we’re trying to find formula, that can mess up their gut flora, potentially for life.”

If you run out of formula, talk to a health care provider about what to do.
Formula is safer than breastfeeding.

Some formula is ready to drink out of the package. Others need some work. You should follow the formula’s sterilization instructions to ensure you’re killing any bacteria. The United States Centers for Disease Control And Prevention says cronobacter infection is one possibility. These are “rare but serious,” the CDC says, and could result in death. If your baby becomes sick, take them to a provider right away. Lethargy, fever, excessive crying and poor feeding are common symptoms to watch for.

“If you’re breastfeeding, there’s not a lot of chances for that cross-contamination,” Anderson says. “If you’re outside in the garden and messy and sweaty, you can still breastfeed.”

Learn more

Read more about how to have a successful pregnancy and following years on the OSF HealthCare website.

Interview clips

Excessive alcohol use | The cancer-causing cocktail

Fri, 03 Jan 2025 10:29:38 -0600

Approaching the New Year, you may be considering things like Dry January or giving up alcohol entirely.

If you’re looking for more reasons to switch from cocktails to mocktails, the American Association for Cancer Research (AACR)’s newest study may encourage you to embrace sobriety.

The AACR published its 2024 Cancer Progress Report, showcasing that excessive alcohol use increases an individual’s risk of developing six types of cancer.

- Certain types of head and neck cancer

- Esophageal squamous cell carcinoma

- Breast cancer

- Colorectal cancer

- Liver cancer

- Stomach cancers

The study goes on to say that in 2019, 5.4% of cancers were attributed to alcohol consumption. The AACR’s research suggests that by drinking less, or not at all, it can decrease your risk of getting the above-mentioned cancers by 8% and lessen the risk of all cancers by 4%.

Jeanna Rich is an oncology registered dietitian with OSF Cancer Support Services. She says that part of the reason excessive alcohol can affect so many different parts of the body, is because alcohol touches tissue inside the body at most of these places.

"All alcohol contains ethanol, so one alcohol beverage is not safer than the other because they all contain that ethanol component. That can essentially damage or oxidize healthy cells and create DNA damage,” Rich says. “In regard to breast cancer, alcohol can actually increase the levels of estrogen in our body, it can lead to excessive calorie intake, which can lead to obesity."

Rich says the increase in estrogen is what increases the risk of breast cancer.

Heavy drinking can lead to poor sleep, malnutrition

“Sleep is essential,” Rich says, noting that late nights drinking oftentimes leads to a poor night’s sleep.

“People who are choosing to drink a large amount of alcohol are not eating or drinking other nourishing items, so then they're deficient in other healthy nutrients," Rich adds.

From cocktails to mocktails

"Why do people drink? Sometimes it's a social factor, sometimes it's for relaxation like going out to dinner with friends and having a glass of wine," Rich says, adding it’s becoming more common to have mocktails on menus at restaurants. “The sober lifestyle trend is becoming very popular. Especially with the New Year coming up, people like to stay sober for a month and see how your body feels, it does make a difference."

Rich says other than being trendy and fun, if you make them right, mocktails can have beneficial nutrients.

The National Foundation for Cancer Research (NFCR) has year-round and holiday-themed mocktail recipes here. The NFCR reports that most Americans double their alcohol intake between Thanksgiving and Christmas.

"Some can even include cancer-fighting nutrients like cranberries, teas and mints. So, taking that risk factor away, not only takes away the damage that's going to cause your body, but then it provides you with a cancer-fighting nutritional component that's going to enhance your overall health,” Rich says.

Avoid alcohol completely during cancer treatment

On a cancer journey, it’s important to discuss alcohol with your medical team. Rich says it’s imperative to completely avoid alcohol if you’re under treatment.

"Alcohol needs to be detoxed through our liver. Our liver will choose to focus on alcohol first, versus doing other jobs," Rich says. “We are essentially robbing our body of using our cancer treatment and using nutrition to help keep our bodies fighting that cancer. The overall message is to not drink alcohol during cancer treatment and have that conversation with your health care provider or dietitian, to make sure you understand why you're avoiding alcohol.”

To learn more about nutrition during a cancer journey, visit the OSF HealthCare website.

Video Interview Clips

Infant nutrition misconceptions, part two

Thu, 26 Dec 2024 08:00:00 -0600

Author's note: This is part two of a four part story on infant nutrition misconceptions. Read part one here, part three here and part four here.

Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, a certified lactation consultant at OSF HealthCare, cuts through the noise.

Do I need to change what I put in my body while breastfeeding?

This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

o Diet: Healthy eating is always good. But Anderson says new moms generally don’t have to change their diet for breastfeeding. If your diet is heavy on certain things (like garlic or dairy) and you notice your baby is extra fussy, you can try changing your meals. A provider may also want to test your baby for allergies.

o Alcohol and caffeine: Drink these in moderation and with precise timing, Anderson says.

“Babies are very sensitive to caffeine. If you have a cup of coffee and nurse right away, the baby is going to be awake for a lot longer than normal,” Anderson says.

“That doesn’t mean you have to not drink coffee. Just maybe not add three shots of espresso to your morning coffee,” she adds with a smirk.

For alcohol, Anderson says the drink will filter out of your breastmilk like it filters out of your blood. So after having a couple of alcoholic drinks, wait two to three hours before breastfeeding or pumping.

“The breastmilk isn’t ruined. You just need to give it time,” Anderson says.

But here’s a lifehack if mom feels full of breast milk and wants to pump right after having a drink: Go ahead and pump, and use the milk on your baby’s acne or in their bathwater. Just keep it away from their mouth.

“It’s antimicrobial. It’s antibacterial. It’s moisturizing,” Anderson says, singing the praises of breast milk. “Our babies are in the most perfect environment in the womb. Once they’re born, their world is cold, dark and dry. They can get dry skin, acne or cradle cap [greasy or flaky spots on the scalp]. Breast milk is a great way to prevent or heal those things.”

o Medication and other health care issues: Anderson says most medication is safe to use while breastfeeding. In fact, it’s important to stay the course – for example, with mental health medication – so you can be the best mom possible. Talk with your health care provider if you have questions.

If you have a medical procedure, also get advice from a professional. For example, Anderson says if you get a hepatobiliary iminodiacetic acid (HIDA) scan for a gallbladder concern, you’ll be radioactive for around 24 hours. Don’t breastfeed during that time. Or if your breasts feel full and you have to pump, dump the milk down the drain.

o Tobacco: Anderson admits it’s tough to kick the habit. But she reminds moms: infants are very sensitive to nicotine. It can disrupt the child’s sleep and feeding and even interfere with organ development. Secondhand smoke can increase the risk of a respiratory infection and sudden infant death syndrome (SIDS).

If you’re smoking with a new baby at home, do so after breastfeeding, then wait two to three hours before nursing again. Wear one jacket while smoking so you don’t get an odor or residue on a lot of your clothes or the baby.

Learn more

Read more about how to have a successful pregnancy and following years on the OSF HealthCare website.

Interview clips

Is it depression, ADHD or bipolar disorder?

Tue, 22 Oct 2024 08:00:00 -0500

Lavender Zarraga, APRN, a behavioral health provider at OSF HealthCare, says it’s not uncommon for her patients to ask for a medication that isn’t the right fit.

The culprit? She says symptoms of common mental health issues like depression, attention deficit hyperactivity disorder (ADHD) and bipolar disorder can overlap. So, it’s important to stay in contact with your provider to make sure you’re on the best treatment plan.

On depression mimicking ADHD: “You have changed executive functioning. You can’t decide. You feel dull. You can’t concentrate,” Zarraga says. “You have a hard time learning new things. You can’t remember things or forget things easily. Attention and concentration are low. You think ‘Why am I processing everything so slow?.’”

Zarraga adds that she’s seen people with depression take prescribed medicine and feel better, but then residual symptoms that mimic ADHD creep in. And, she says, ADHD can seem like bipolar disorder.

“If you start somebody on an antidepressant and they have an underlying bipolar disorder that they have not been diagnosed with, that can trigger mood symptoms. It could potentially trigger mania [a high energy period where high-risk behaviors can occur],” Zarraga says.

It’s a lot to sort out, and it may make the person feel like they have a whole new set of problems.

“Talk to a provider. See what’s going on,” Zarraga says to people in that situation, noting that kids should not have to carry these issues into adulthood.

“There’s a lot of talking involved,” she adds. “Let’s start from the beginning. Let’s go back to your childhood. How were you doing then? And we relate that to how you are now.”

From there, Zarraga says treatment could include more counseling or different medication. She says medicine for children is more straightforward. But for adults, a provider will make sure the pill isn’t impacting the rest of the person’s body.

There are also science-backed written tests that can help diagnose someone with ADHD. Questions along the lines of: Can you sit still in class? Does your mind wander all the time?

And a word for caregivers, friends and family members: watch for symptoms of these disorders in your loved ones and have a conversation, if needed. Don’t ignore things, Zarraga says.

“There’s nothing wrong with just talking about it. It’s not going to hurt anybody to discuss it,” she says, noting that society is now more accepting of mental health issues.

Signs to watch for in your close companion: irritability, aggression, anxiety and trouble sleeping. If you or someone you know needs to talk to a professional quickly, the national suicide and crisis lifeline is 9-8-8. And the OSF HealthCare website lists other resources.

Interview clips

How to get kids to brush their teeth (and more)

Wed, 14 Aug 2024 08:00:00 -0500

When it comes to oral health in kids, Emily Isom has seen it all.

Cavities, gum disease and infections, improper tooth alignment and tooth loss come to mind quickly. Not to mention all the missed school time dealing with these issues.

But she’s also seen plenty of young people who are the picture of good oral health. And she’s on a mission to make more of the latter.

“The mouth is the gateway to the body,” says Isom, a certified medical assistant in pediatrics at OSF HealthCare and a former dental assistant.

“A lot of people don’t think about what our oral health can do to us if it’s not being taken care of,” she adds. “It can cause heart disease, diabetes and respiratory infections.”

Everyday prevention

Isom says kids and their parents should commit to daily habits that will improve their oral health.

For infants without teeth, Isom says parents should use a soft, cool washcloth to wipe the child’s gums twice a day. This helps clear bits of food and milk that can lead to bad breath, irritation and cavities.

“Touching their gums will help when they are older. They’ll be okay with brushing their teeth. They won’t fight the parents about it,” Isom says. “So, it’s good to start [oral health care] early."

Older kids should brush their teeth for two minutes, twice a day. Floss once a day. When a child has two teeth that touch, it’s time to start flossing. That could happen from ages two to six.

Before you rinse out your mouth with water, don’t forget about the tongue, Isom says.

“If we do not brush our tongue, bacteria can sit on it. It can get what I call ‘tongue sick,’” Isom says. “Bad breath can also happen.”

Outside of the bathroom, Isom reminds us that sugary and starchy food and drinks are prime suspects in oral health issues like cavities. So, parents should offer those foods in moderation. Isom calls out sticky candy as an example. She says the sugar tends to sit on your teeth for a while. Isom also says starchy food like bread, potatoes, rice, pasta and cereal can sit between your teeth unless you floss right away.

Another must-know for parents with babies: don’t put your baby to bed with a bottle. Aside from a choking hazard, Isom says the constant stream of milk or formula can lead to cavities and corrosion. She also says this can cause infants to be fussy and demand a bottle more often.

It takes some convincing

A mother of a six-year-old, Isom knows that some kids won’t brush and floss willingly. They see it as a chore.

Her response: make oral health fun.

“Make a dental chart. Add stickers to it, morning and night,” Isom suggests. “Give them rewards like a little toy. After each cleaning, they can get a reward. Turn on music or a timer for two minutes [of brushing.] Get toothbrushes with their favorite characters on them.”

Dentist visits

Isom says children usually have regular visits with a dentist twice a year. Others with known mouth issues may go every three to four months. But see a dentist right away if you notice red flags: pain in the mouth, persistent bad breath, discolored gums or teeth, bleeding gums or trouble swallowing.

A regular dental visit usually includes a thorough cleaning of the teeth and gums followed by fluoride treatment.

“[Fluoride] protects the enamel of the teeth,” Isom explains. “It protects your teeth from cavities. It just makes your enamel really strong so you can eat the things you want.”

A dental professional may also perform X-rays on your teeth regularly.

Something else for parents to make sure the dentist has in mind: oral cancer screening.

“Those are huge,” for oral health, Isom says.

A dentist may use their hands to examine your mouth and neck. They could use a light or have you rinse your mouth with a blue dye. Each method looks for abnormal, possibly cancerous tissue.

At the end of a dental visit, you may be sent home with a prescription or just instructions to keep your mouth happy. For example, you may get a prescription mouthwash to help with gum disease.

Learn more

Read more about how to keep kids’ mouths in good health on the OSF HealthCare and U.S. Centers for Disease Control and Prevention websites. If you don’t have a family dentist, talk to your primary care provider about finding one. OSF HealthCare Children’s Hospital of Illinois in Peoria offers dental care for children with special needs.

Interview clips

Running on empty

Mon, 22 Jul 2024 10:30:00 -0500

Feeling tired all the time no matter what you do? Is it making it difficult to enjoy life? You might want to talk to your health care provider about chronic fatigue syndrome. Experts say it’s a tough ailment to live with and a tough one for science to grasp, but there are ways to ease the symptoms.

“It is challenging, for sure,” says Aminat Ogun, MD, a family medicine physician at OSF HealthCare. “Feeling that intense fatigue day to day for normal activities that other people can tolerate.”

Symptoms and diagnosis

Dr. Ogun says there’s no known, specific cause for chronic fatigue syndrome. But it’s associated with other health issues: viral infections like Epstein-Barr, coronavirus and retroviruses; Lyme disease; depression and sleep disruption. Dr. Ogun says the disorder impacts women more than men and is most often seen in ages 30 to 50.

There’s no test to diagnose chronic fatigue syndrome, so providers will look at five symptoms:

Persistent fatigue
Malaise (feeling discomfort or ill) after exerting yourself

“If you’ve done any mental or physical activity and you have that sudden onset of feeling fatigued and very tired,” Dr. Ogun explains.

Feeling unrefreshed after sleeping
Memory and concentration problems
Orthostatic intolerance. This is a disorder where your blood pressure rises when you stand up.

“If you’ve had six months of these symptoms with moderate to severe intensity at least half of the time,” you’d likely be diagnosed with chronic fatigue syndrome, Dr. Ogun says. “It’s through history taking. When you see your primary care provider, they ask questions. That’s how it’s diagnosed.”

Treatment

Treatment for chronic fatigue symptoms can include medicine and lifestyle changes.

A provider may recommend medication to help with the joint and muscle aches, nausea, headaches and depression that can come with chronic fatigue syndrome.
Seeing a mental health professional
Diet changes
Graded exercise therapy. A provider will work with you to increase physical activity over time. This can help with overall energy.
Improve sleep habits.

“Go away from screen time a couple hours before sleep. Don’t exercise right before sleep. That can also affect your sleep pattern,” Dr. Ogun lists as two examples.

Dr. Ogun says each treatment plan is different. Medical experts don’t know when, on average, chronic fatigue syndrome will go away. You may have to manage symptoms for the rest of your life. Dr. Ogun says you should stay in close contact with your primary care provider about your treatment plan.

Learn more

Read more about managing chronic fatigue syndrome on the OSF HealthCare website.

Interview clips

Health Highlights: Sleep's impact on heart health + Addressing nursing shortage

Wed, 07 Feb 2024 09:00:00 -0600

The heart yearns for sleep. With too little or too much sleep, we can experience long-lasting health problems.

For adults, enough sleep is 7-8 hours. Getting 6 or fewer hours of sleep has significant health risks.

One in particular is heart disease.

Dr. Frank Han is a cardiologist with OSF HealthCare. He says heart disease isn't something that happens overnight, but over time.

“The link mainly comes in when you don’t have enough sleep. It then triggers some of the stress hormones of the body,” Dr. Han says. “If you’re changing your sleep schedule a lot, that can mess around with your circadian rhythm.”

Another problem bad sleeping habits can lead to is an increase in inflammation in the body. Dr. Han recommends avoiding screen time before bed, and adds too much caffeine can keep you from sleeping.

It's no secret there is a nursing shortage across the country. About 100,000 registered nurses left the workforce over the past two years due to stress, burnout, and retirements with more on the way in the next few years.

To stem the tide, some health care organizations are offering sizable sign-on bonuses to new nurses and retention bonuses to current staff.

Nursing colleges, however, are thinking outside the box when recruiting students. This includes finding more male students, who make up only 13% of the workforce.

Dr. Charlene Aaron, President of OSF Colleges of Nursing, says things are looking up. OSF experienced a 42% increase in enrollment in the fall 2023 semester.

“We have more and more calls and inquiries about coming to our colleges. Enrollment is on the way up because people understand that a nursing career is a solid career. They will always have a job and are learning more and more about the variety of how they can spend their career in nursing," Dr. Aaron says.

OSF HealthCare now offers a 12-month Accelerated Nursing Program. The program started at Saint Francis Medical Center in Peoria in October 20232.

It will be available at Saint Anthony College in Rockford this fall.

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Turning back time takes its toll

Thu, 02 Nov 2023 07:00:00 -0500

Most of us like the idea of turning back time, figuratively … but not so much literally. Some people relish the idea of turning back clocks one hour, marking an end to Daylight Saving Time (DST) which officially happens at 2 a.m. this Sunday. But, if given the option, a 2020 study reveals a majority of adults (66%) support the elimination of seasonal time changes in support of a national, fixed, year-round time. The American Association of Sleep Medicine (AASM) study included more than 2,000 US adults.

The ending of daylight saving time means that the sun will be out earlier in the morning and the evenings will get darker sooner. OSF HealthCare Clinical Director of Sleep Medicine Dr. Kaninika Verma says research shows most people don’t make good use of the extra hour of sleep in the fall, but simply stay up later and watch a little more TV, play on their computers, or in some cases drink more alcohol because bars stay open later.

She says light has a huge impact on our body's circadian rhythm, otherwise known as a sleep/wake cycle. So when that changes, it throws the body out of sync. When we "fall back," Dr. Verma says stress hormones start booting up the body's systems hours in advance of waking and when the clock changes, they are out of sync.

"You've got more stress hormones than what you're used to for that time period because you're starting to wake up or your alarm clock is going off when you think you should be sleeping a little bit longer. So that's why we see that bump in the number of heart attacks around that time," she says.

In fact, many scientists see an increased risk for heart attack and stroke during the days following a time change. In addition, studies show that traffic fatalities have increased as much as six percent in the first few days following the return to daylight saving time in the spring. Because of this, the AASM recommends federal legislation be enacted to adopt a permanent standard time.

Meanwhile, Dr. Verma suggests preparing for the time change by going to bed 15 minutes later each of the four days leading up to the change.

"If you want to switch your clock, do it in 15 minute increments and don't expect it to happen overnight. You can't just go to bed an hour ahead and expect it to work. It's just not going to happen," she advises.

So, if you go to bed at 9 p.m., she suggests starting to go at 9:15 p.m., then 9:30 p.m., then 9:45 p.m. and finally 10 p.m. which will then be your usual 9 p.m. sleep time when you set your clock back over the weekend.

Dr. Verma says sleep is not a luxury. It is a vital sign and not getting enough sleep, or getting poor-quality sleep, increases the risk of high blood pressure, heart disease, obesity, and diabetes. Sleep deprivation also hurts the body's immune system so you can get sick more easily.

At Home Sleep Study

If you've been hesitant to do anything about your trouble sleeping, this might be an incentive. Dr. Verma says technology has advanced so many people can do an at-home sleep study to determine if a more advanced study in a sleep lab is needed. A patient who meets certain criteria can take equipment home to record critical measurements.

"It's looking at air flow from the nose; how much air you're moving. Bands around the chest to see if you're moving. An oximeter to see what oxygen levels are and also there is a snore mic so we know if someone's storing, we can hear the snoring too."

Regardless of the twice a year movement of the clock by one hour, lots of people have trouble getting to sleep or staying asleep. Between 50 and 70 million U.S. adults have some type of sleep or wakefulness disorder and the impact is affecting people’s quality of life.

Results from the world’s largest sleep study to date, involving 40,000 people from around the globe, found participants who slept four hours or less performed cognitively as if they were almost nine years older. Participants' reasoning and verbal abilities were two of the actions most strongly affected by sleep.

In addition to sleep apnea, OSF HealthCare Sleep Medicine doctors can evaluate conditions characterized by disturbances of sleep patterns and conditions such as restless leg syndrome or narcolepsy that can cause sleep abnormalities.

Many sleep disorders go undiagnosed and Dr. Verma points out that can affect not only your health, but personal relationships impacted by changes in mood, motivation and productivity. Learn more about sleep disorders to determine whether you should discuss sleep challenges with your primary care provider.

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Prediabetes vs. diabetes: Pay attention to both

Tue, 31 Oct 2023 09:36:00 -0500

In the 2023 State of the Union Address, President Joe Biden renewed a call to cap the price of insulin for people with diabetes.

Five days later, the condition got nationwide attention again when singer Nick Jonas, a type 1 diabetic, starred in a Super Bowl commercial promoting a product that monitors your glucose level.

And a recent report from the U.S. Centers for Disease Control and Prevention predicted a rapid rise in cases of diabetes in young people over the next few decades.

It’s a good thing that influencers and medical professionals continue to preach diabetes awareness, says Uche Allanah, MD, an internal medicine physician with OSF HealthCare. That’s because if undiagnosed or untreated, diabetes can be fatal.

“It’s alarming,” Dr. Allanah says, referring to the number of patients she sees with symptoms or precursors of diabetes.

Prediabetes vs. diabetes

Diabetes is a disorder that affects how your body uses blood sugar, from which our blood cells get energy. Type 1 diabetes is when an autoimmune reaction stops your body from making insulin. Without insulin, blood sugar cannot move out of your bloodstream and into cells. With Type 2, your body still produces insulin but doesn’t use it efficiently. Gestational diabetes occurs in pregnant women. Diabetes symptoms include increased urination, increased thirst, increased hunger and unexplained weight loss.

Dr. Allanah says prediabetes describes when you are at risk for diabetes because your blood sugar is higher than normal. She says a blood test is necessary to diagnose prediabetes because you don’t present with symptoms. In fact, the American Medical Association says of the one in three U.S. adults with prediabetes, more than 80% don’t know they have it.

“It’s important to identify prediabetes because you can stall the development of diabetes and actually prevent a patient from becoming diabetic,” Dr. Allanah says.

Risk factors for prediabetes include obesity, sleep apnea and polycystic ovary syndrome in women. Providers also look at a person’s family history of the disease, and Dr. Allanah says certain groups -- African Americans, Hispanics and Latinos, Asian Americans and American Indians -- are at higher risk.

Dr. Allanah advises everyone to have regular checkups with their primary care provider to keep an eye on the risk factors you can control. Also, practice healthy habits from a young age.

“Eat right. Avoid processed food,” Dr. Allanah advises. “Exercise. A lot of people are sedentary, especially due to the pandemic. People who went to the gym no longer workout. Even now that the stay-at-home orders have been lifted, some people are just not back into their previous lifestyle.”

Dr. Allanah also says a prediabetes or diabetes diagnosis is a lot to handle. Some people may have to learn to safely give themselves shots. Others may have to constantly watch for low blood sugar to avoid fainting. Providers realize this and will be there to answer questions. But Dr. Allanah says it’s not uncommon for someone to see a mental health provider to talk about the emotional toll of the diagnosis.

Learn more

Learn more about diabetes care on the OSF HealthCare website.

Interview clips

Fall into Self-Care: Your Ultimate Wellness Guide

Mon, 23 Oct 2023 09:00:00 -0500

“Fall is a great time to try something new,” says OSF HealthCare psychotherapist Sara Bennett.

And by something new, she doesn’t just mean the newest pumpkin spice latte being rolled out by your local coffee shop. But that could be part of the equation!

“You have a little more time on your hands, you don’t have the burden of summer parties and running around so much. You can take time to learn a new skill or hobby,” Bennett says.

The Seven Pillars of Self-Care are a great place to start, Bennett says, when it comes to putting together a wellness routine. The pillars are mental, emotional, physical, environmental, spiritual, recreational and social. It’s important to make each pillar your own based off your life and try to obtain as many pillars as you can for your overall wellness. Many of these pillars naturally intertwine.

Bennett goes through many of these pillars and offers tips for your fall self-care routine.

Mental tip: Quiet your mind

“It’s really nice when things slow down and you can just cuddle up in front of a fire with a blanket and some hot chocolate,” Bennett says. “Just enjoy the slowness. Being able to quiet your mind is a really great aspect of self-care.”

But Bennett says it’s important to recognize potentially harmful things that can be done while just laying around.

Emotional tip: Recognize avoidance

“When it comes to alcohol and even things like video games, some of those topics are just avoidance. They may feel good in the moment because you’re not actively working towards something or maybe you’re physically blocking something out, but some of those things can be very harmful. It’s easy to get caught up in how good it feels in the moment and not be able to keep that balance.”

Mental and physical tip: Focus on healthy sleep

“If we can work on things that help us sleep better at night, that’s really mental health for us. Also, it’s affecting our physical health, our moods, and how we process things,” Bennett says.

It’s important for adults to try and get 7-8 hours of sleep a night.

Recreational and environmental tip and physical tip #2: Get outside!

Bennett suggests, “There’s nothing prettier than a nice fall hike, right? Whether it’s through a park or if you want to challenge yourself and do something more intense.”

While the fall foliage reaches its peak, it’s a perfect time to get outside and see the sights.

Social tip: Bring some friends!

“Add a few friends with it; and you’re meeting that social connection too,” Bennett emphasizes.

Social and spiritual tip #2: Build community

“Being part of your community is vital,” Bennett says. “Not only is it vital for your health, but there are people who could potentially really benefit from you. Being able to volunteer is a great example of self-care. It gives us a feel-good response and it really helps your community at the same time.”

Specifically, research shows volunteering activates the reward center in your brain and releases serotonin, dopamine and endorphins which give your emotional state a lift.

There are many ways to obtain this goal, whether it be through your local church, social service organization, or simply responding to individual requests. For example, think about visiting someone in a nursing home if they have family out of town who can’t see them often.

Different pillars might be more difficult to reach than others, depending on your passions and skillsets. This is why Bennett says fall is a great time for a “reset” and is a time to learn something new. Then you can challenge yourself which can benefit your overall health.

Video Interview Clips

Eye-opening facts about melatonin

Mon, 19 Jun 2023 09:10:19 -0500

Getting plenty of sleep is vital - not only for your ability to feel well rested and alert, but also for your health and wellbeing in general. The National Institutes of Health warns a chronic lack of sleep can increase the risk for a myriad of health issues, including stroke, seizures, high blood pressure and heart disease.

For many Americans, however, sleep doesn’t always come easily. In fact, nearly 60 million Americans a year experience insomnia and wake up feeling unrefreshed. For some, getting back into a sleep routine is as easy as counting sheep. For others, it might take a bit of assistance.

Dr. Sarah Zallek is a neurologist who specializes in sleep disorders for OSF HealthCare Sleep. She says sleep disruptions can have countless causes such as personal losses, stress or sadness. The COVID-19 pandemic also impacted sleep for many.

“A huge number of people had sleep disruption during COVID, and a lot of people turned to over the counter medications or other therapies for their sleep during that time,” says Dr. Zallek. “It's not just COVID, though. I think people are more aware of sleep and its disruptions, and there's a lot of marketing out there for products and services to help sleep for better or worse.”

One sleep aid option that is becoming more popular is the use of melatonin supplements. Melatonin is a hormone your brain produces in response to darkness. It helps with the timing of your circadian rhythms and with sleep.

Melatonin can be made synthetically and is most often used as a supplement in this form. According to recent study findings published by the U.S. Centers for Disease Control and Prevention (CDC), its use is becoming more popular; melatonin sales increased 150% between 2016 and 2020.

But does melatonin really work? Dr. Zallek says while melatonin does have some value, finding the reason behind a sleep disruption is the best long term solution.

“The vast majority of us who have sleeping problems aren't going to need melatonin or a prescription sleeping pill or anything else for their sleep because we want to treat the underlying problem. But if you have trouble sleeping, melatonin might be helpful.”

In the U.S., melatonin is sold as a supplement and is not regulated as a drug. This means the U.S. Food and Drug Administration (FDA) doesn’t have oversight over the purity of ingredients or the accuracy of dosage claims. Without that oversight, Dr. Zallek warns that there might be more – or less – than you bargained for in your bottle.

“Manufacturers of something like melatonin can put a lot of different things in the bottle without necessarily being noticed. In old studies I know that they've analyzed some melatonin products and found none, and found a lot more melatonin in other products. One product had valium in it, which will definitely make you go to sleep but is not the goal. So you don't know what's in the bottle and over the counter products are risky for that reason,” she warns.

Adults aren’t alone when it comes to sporadic sleep issues. Kids can suffer from insomnia and other sleep disorders as well, and more and more often, parents are turning to melatonin to help their kids fall – and stay - asleep. Dr. Zallek admits that some pediatricians might recommend melatonin for their patients. She, however, does not, citing concern for the unknowns.

“Melatonin is widely distributed throughout the body. Melatonin is a naturally occurring substance. It's a very normal hormone that we all produce. Some of us have more or less of it, but it helps regulate our internal clock for a lot of things – including sleep – and it has some crosstalk with other hormones. We don't really know what the effect is on children who take it consistently for some time,” explains Dr. Zallek.

Because melatonin is sold as an over the counter supplement similar to vitamins, parents may think it’s safe to leave on a nightstand or within a child’s reach. Dr. Zallek cautions against that. Melatonin is often packaged in kid-enticing forms like gummies, and kids might be tempted to ingest too much without understanding the danger.

In fact, pediatric melatonin ingestions reported to U.S. poison control centers increased 530% from 2012 to 2021. Last year alone, U.S. poison control centers received more than 52,000 calls about children consuming worrisome amounts of the supplement.

“It's incredibly important to keep all medications away from kids, because even an over the counter medication is potentially dangerous,” Dr. Zallek warns. “So everything in the wrong dose is dangerous, and kids are curious creatures and might be very apt to try something that you don't know they're taking.”

Dr. Zallek urges anyone – adults and kids alike – to speak to their doctor before starting a melatonin routine for sleep. While melatonin has not been found to be habit forming, it doesn’t solve the root problem of most sleep issues. There are easy steps you can take to try to curb insomnia without medication. These include:

Maintaining the purpose of your bed: Use your bed only for sleeping and intimacy. When you get in bed, your brain should know it’s time to go to sleep.
Following a sleep schedule: Go to bed and wake up at the same time every day.
Staying active: Activity is an important sleep hygiene step. However, to avoid restlessness, you should schedule this active time a few hours before you plan on going to bed.
Scheduling meals: Avoid late dinners and late-night snacks, and limit caffeine.

Those with persistent trouble sleeping or sleeplessness should see a provider who specializes in sleep medicine.

Most people with insomnia do not need medication or a sleep test. A sleep specialist can usually help reduce the issues that might be leading to insomnia, or work around them with sleep-promoting strategies.

Interview Clips

No Duermas con la apnea del sueño

Wed, 31 May 2023 11:49:59 -0500

Según la Academia Estadounidense de Medicina del Sueño (American Academy of Sleep Medicine, AASM), en Estados Unidos, cerca de 30 millones de adultos se ven afectados por la apnea obstructiva del sueño, y casi el 80 % de estos casos no tiene diagnóstico.

La AASM lanzó una campaña de concienciación sobre esta afección, cuyo costo supera los $149 000 millones anuales, divididos en atención médica, pérdida de productividad laboral, y accidentes laborales y de tránsito.

Juanbosco Ayala, doctor en medicina, trabaja como neumólogo en OSF HealthCare. El Dr. Ayala mantiene que el signo más común de la apnea del sueño es el cansancio generalizado durante el día.

“Los pacientes se sienten muy cansados y no tienen energía al despertarse por la mañana”, indica. “Pueden sufrir dolor de cabeza matutino y sequedad en la boca, como también es posible que sus parejas manifiesten que han roncado o dejado de respirar en la mitad de la noche”.

¿Otro signo común? Dormitar durante el día.

“Ya sea que estén hablando como estamos haciendo nosotros ahora, participando en una reunión o mirando una película, los pacientes se quedan dormidos. Es el cansancio excesivo lo que los lleva a quedarse dormidos con tanta facilidad. Hay pacientes que incluso pueden quedarse dormidos mientras conducen. Llegan a una señal de ‘Pare’ y, durante esos dos segundos en los que no prestan atención, se quedan dormidos”, manifiesta el Dr. Ayala.

Además, indicó que el tratamiento más común para la apnea del sueño es una máquina que ejerce una presión positiva continua en las vías respiratorias (continuous positive airway pressure, C-PAP).

“Existe una máscara facial completa que cubre la nariz y la boca. Aunque hay pacientes que solo con una mascarilla nasal resuelven el problema”, sostiene Ayala.

Según informaron recientemente los médicos de OSF HealthCare, los malos hábitos de sueño pueden tener consecuencias a largo plazo en nuestras vidas. El Dr. Ayala dice que lo mismo sucede con la apnea del sueño.

“Las consecuencias a largo plazo suelen afectar el corazón o los pulmones. Específicamente, la hipertensión crónica y la hipertensión pulmonar pueden ser afecciones a largo plazo que surjan a partir de una apnea del sueño no tratada”, menciona el Dr. Ayala. “Además, existe un alto riesgo de padecer ataques cardíacos o accidentes cerebrovasculares”.

El Dr. Ayala indica que, según ciertos datos, la apnea del sueño también podría dar lugar a un deterioro cognitivo. Explica que la apnea del sueño suele observarse en personas con sobrepeso, pero casi todas las personas pueden padecerla.

“Hay una parte de la población que está en forma, y no necesariamente tiene sobrepeso, y padece apnea del sueño”, afirma el Dr. Ayala. “En ocasiones, no abordar el tema es lo que impide tratar esta afección”.

El Dr. Ayala manifiesta que lo mejor que puede hacer si sospecha que sufre apnea del sueño es acudir a un médico. Un proveedor de OSF HealthCare puede evaluarlo y elaborar un plan de tratamiento para seguir adelante.

Video Interview Clips

Don't Sleep on Sleep Apnea

Wed, 31 May 2023 08:05:03 -0500

Nearly 30 million adults in the United States are affected by obstructive sleep apnea and almost 80% of these cases are undiagnosed, according to the American Academy of Sleep Medicine (AASM).

The AASM has launched an awareness campaign for this condition, which costs more than $149 billion annually in health care costs, lost work productivity and workplace and motor vehicle accidents.

Juanbosco Ayala, MD, is a pulmonologist with OSF HealthCare. He says the most common sign of sleep apnea is an overall tiredness throughout the day.

“Patients feel very tired and don’t feel energized after waking up in the morning,” Dr. Ayala says. “They may have morning headaches, a dry mouth, and they may be told by their significant other that they snore or stop breathing in the middle of the night.”

Another common sign? Dozing off during the day.

“Whether it’s talking like we are, in a meeting, or watching a movie. It’s this excessive tiredness that leads to falling asleep quite easily. There are even patients who will fall asleep while driving. They get to a stop sign and for those two seconds they’re not paying attention, they’ll doze off,” Dr. Ayala says.

The most common treatment of sleep apnea, Dr. Ayala says, is the C-PAP machine.

“There’s a full face mask that encompasses a mask over the nose and mouth. There are patients that do well with just a nasal mask,” Dr. Ayala says.

As recently reported by doctors at OSF HealthCare, bad sleeping habits can have long-term consequences to our lives. Dr. Ayala says the same goes for sleep apnea.

“Long-term consequences typically involve either the heart or the lungs. Specifically long-standing hypertension and an entity called pulmonary hypertension can be something we see long-term from untreated sleep apnea,” Dr. Ayala says. “There’s also a significant risk for heart attacks and strokes.”

Dr. Ayala says some data suggests sleep apnea could also lead to cognitive impairment. He says sleep apnea is normally seen in overweight patients, but can be found in almost anyone.

“There is a subset of the population that is fit, not necessarily overweight, and they have sleep apnea,” Dr. Ayala says. “Sometimes not thinking about it leads to impediments in treatment.”

Dr. Ayala says the best thing you can do if you suspect you have sleep apnea is to see a health care provider. An OSF HealthCare provider can evaluate you and create a treatment plan moving forward.

Video Interview Clips

The Heart Yearns for Better Sleep

Wed, 17 May 2023 15:10:36 -0500

Sleep is the “keystone of life.”

That’s how Sarah Zallek, MD, medical director of OSF Sleep in Peoria, Illinois sees it.

“Sleep has to be enough and good quality,” Dr. Zallek says. “For an adult, enough sleep is 7-8 hours. Eight is biological, that’s how we’re programmed. Getting six and fewer hours of sleep has significant risk.”

For kids, Dr. Zallek says the amount of sleep needed changes by age.

“Babies need 16-17 hours a day. Toddlers need 14 hours, but by the time they’re 6 years old and out of kindergarten, kids shouldn’t be sleepy at all during the daytime. They should be exquisitely awake and sleep 12 hours a night,” Dr. Zallek says. “A 10-year-old needs about 10 hours of sleep. Teenagers need between 8-10 hours of sleep a night.”

Consistently failing to sleep enough can lead to a variety of health problems. One in particular is heart disease. Frank Han, MD, a cardiologist with OSF HealthCare who specializes in pediatric and adult congenital heart disease says heart disease isn’t something that happens overnight, but over time.

Another problem is an increase in inflammation in the body.

“Inflammation causes all sorts of things, including heart disease,” Dr. Zallek says.

The plethora of health problems can be caused by a wide variety of daily choices we make. Dr. Zallek says caffeine can keep you from sleeping. Both Dr. Zallek and Dr. Han say screen time before bed needs to be avoided.

“Don’t play your computer games right before you go to sleep. Don’t have a TV inside your room,” Dr. Han says.

Some people use alcohol to help put them to sleep. Dr. Zallek says while an alcoholic drink can make you sleepy, there are negative consequences to your sleep schedule as well.

“The trick with alcohol is that it wakes you up in the second half of the night. Even if you’re not aware of it, you’ll have less good-quality sleep with alcohol on board,” Dr. Zallek says.

Getting a bad night’s sleep isn’t just sleeping too little, it can also be sleeping too much. But if you are sleeping less than six hours a night, you’re at a greater risk for heart disease, Dr. Zallek says.

“I like to think of six as the magic number,” Dr. Zallek says. “And fewer than five hours of sleep almost doubles the risk of coronary artery disease.”

For some people who work the night shift, sleeping eight hours straight is extremely difficult. Dr. Zallek says if you do need to work on a “split sleep” schedule, that’s still better than only sleeping a few hours a night.

“If you’re awake at night, all sorts of systems in your body expect you to be sleeping and feel funny because you’re awake,” Dr. Zallek says. “So when you’re working a night-shift and your stomach feels funny, you’re hungry when you shouldn’t be, not hungry when you should be or even hungry for the wrong foods, that’s very biological.”

OSF HealthCare providers work hand-in-hand to help people develop good sleeping habits, while focusing on good-quality overall health. If you need to see a health care provider for sleep challenges, visit the OSF Sleep website.

You can also find locations and resources for heart care OSF provides.

Video Interview Clips

TV Package

Don't lose sleep over magnesium

Thu, 27 Apr 2023 18:00:00 -0500

If you spend any time on TikTok, you probably know that some of its users have been singing the praises of what magnesium can do for people when it comes to sleep. But medical experts are saying not so fast.

Experts say there is not enough research currently to back that claim. Although there are many supplements like magnesium, claiming to help with sleep such as melatonin or tart cherry juice, what's most important is that we are creating a sleep schedule, eating healthy, staying hydrated and exercising to develop good sleep habits.

While the jury’s still out about sleep and magnesium, the attention garnered on TikTok is raising awareness of the important mineral. One study, estimates more than half of the country is magnesium deficient.

“Magnesium plays a very crucial role in many different body systems such as muscle and nerve function as well as energy production," says Brittany Van Tine, a dietetic intern with OSF HealthCare. "It’s also very important for maintaining blood sugar, blood pressure, as well as the activity of your muscle nerves in cardiovascular system.”

Other benefits include stress relief and improved hydration. Van Tine says because our bodies lack the ability to produce magnesium on our own, consumption must come from our diets. The recommended daily allowance of magnesium is 400 -420 milligrams for men, and 310-320 milligrams for women.

“Magnesium is found in a lot of different foods such as nuts, seeds, legumes, leafy vegetables, as well as milk and yogurt, and also fortified foods, which means that magnesium has been added back into foods like bread and cereal," says Van Tine.

Other good sources of magnesium are avocados, black beans and bananas. And if you’re a fan of almonds, you’re in luck. Van Tine says one ounce or one handful of almonds is about 20% of the recommended daily amount of magnesium for adults.

But if you’re still not getting the right amount through your diet, Van Tine recommends a magnesium supplement.

“There are many supplements available on the shelves and they come in different forms such as magnesium oxide, magnesium citrate, and magnesium glycinate," she says. "When talking about purchasing a supplement, we need to talk about the bioavailability This is the amount that can be absorbed and then utilized in the body.”

That’s because large doses of magnesium can cause nausea, abdominal cramping and diarrhea.

While toxicity is rare when it comes to magnesium, Van Tine suggests having the conversation with your doctor first. You’ll be better off in the long run.

For more information on magnesium, visit OSF HealthCare.

Interview Clips

Keeping an eye on first responder heart health

Mon, 13 Mar 2023 10:36:50 -0500

Christina Reifsteck knows the statistics all too well.

Law enforcement officers may not live as long as people in other professions. The job requires you to be in a constant state of hypervigilance for up to a 12-hour shift. The resulting stress may lead to serious heart issues.

But Reifsteck, a sergeant with the Rantoul, Illinois, police department, her colleagues and OSF HealthCare are trying to change that.

Rantoul police have partnered with OSF HealthCare Occupational Health and OSF HealthCare Cardiovascular Institute to have OSF provide heart screenings and the necessary follow-up appointments for officers.

“We wanted to make sure our officers have a better knowledge of what is going on inside their body,” Reifsteck says. “Sometimes you can’t see the problems.”

For Reifsteck, that need for knowledge played out on a gray February morning at OSF HealthCare Heart of Mary Medical Center in Urbana, Illinois. With monitors attached to her body, she walked, then ran on a treadmill while OSF Mission Partners (employees) observed her heart rate on a screen. It’s known as a stress test.

“The treadmill started out slow, and every couple minutes it got faster, and the incline raised higher,” Reifsteck recalls. “You did feel like at the end you were getting a workout. But it felt fine.”

“With the stress test, we try to identify someone’s functional capacity and if they demonstrate any evidence of impairment of blood flow to the heart,” says Alaa Ujayli, MD, an interventional cardiologist at OSF HealthCare Cardiovascular Institute in Urbana.

Down the hall, Reifsteck got pictures taken of her heart.

“We look at calcification of the coronary arteries, which is the beginning of plaque disease,” Dr. Ujayli says.

Reifsteck got reassuring news that her test results looked good. But a follow-up appointment with a cardiology provider was on her calendar for two days later.

“See where we are and if I need to make some lifestyle changes,” Reifsteck says. “First responders function better when they’re healthy.”

Dr. Ujayli agrees.

“Cardiovascular disease is a preventable illness,” he says. “If we establish preventive measures, we have a significant impact on the progression of the disease.”

Those measures include medication, talking with a dietitian to change eating habits, consistent exercise, better sleep habits and avoiding smoking and alcohol. Mental health care like meditation and visiting a counselor are also helpful for everyone, but especially first responders. More serious heart issues may require a procedure in the hospital.

Learn more about heart care on the OSF HealthCare website.

Interview clips - Sgt. Christina Reifsteck

B-roll

Is sleep alliance the cure to nighttime issues?

Mon, 13 Mar 2023 09:30:00 -0500

Television host Carson Daly is the latest celebrity to try what some call sleep divorce. Couples who sleep in the same bed but are not getting that coveted seven to eight hours of shut eye will slumber with some degree of separation: in the same bed but with separate blankets, in separate beds in the same room or in separate rooms.

Daly called the move the “best thing” for his marriage during a summer episode of the Today Show.

“We both, admittedly, slept better apart,” he said.

The concept is one worth exploring for couples who are kept up by snoring, restlessness, differences in sleep schedule or other nighttime issues, says Nadeem Ahmed, MD, a pulmonologist at OSF HealthCare in Alton, Illinois.

But let’s get one thing straight.

“I don’t like the term ‘sleep divorce’ because it tends to blame other people. It’s not a good word. It brings anxiety,” Dr. Ahmed says.

“I like to use ‘sleep alliance.’ They’re working together. They’re working things out. They want to make sure it’s healthy for both bed partners and the sleep disturbances don’t affect the other partner’s life,” he says.

Have the discussion

Dr. Ahmed says he encounters sleep issues, like snoring, in his practice “almost every day,” and many people are shy about it.

Every case is different. Dr. Ahmed says couples should first talk out their sleep issues and try to find a solution. The partners could try sleeping in separate beds during the week and in the same bed on the weekend so intimacy is not completely lost. Some mattresses have different firmness, temperature and slant on each side, which can help.

If needed, the partners should talk to a pulmonologist or psychologist.

“A lot of psychologists will do similar things that a physician will do. It’s just the comfort level of the person,” Dr. Ahmed explains. “Sometimes they don’t want to go to a medical doctor for the sleep problem. They would rather talk to a psychologist.”

“The idea is to discuss it with some type of professional,” he says.

Dr. Ahmed adds that sleeping separately should be a short-term solution.

“Tell your bed partner this is an issue, and we need to address it. As opposed to just getting mad or feeling crummy or sleepy the next day,” Dr. Ahmed says, “Because it can affect your job, like if you’re a machine operator or have to drive a truck.”

A major cause

Dr. Ahmed says a big cause of the restlessness that leads to sleep alliance discussions is sleep apnea, when people stop breathing during sleep. This can lead to loud snoring or body movement in bed and crabbiness or grogginess the next day.

Dr. Ahmed says there are two types of sleep apnea: obstructive and central. Obstructive sleep apnea is a product of obesity. Central sleep apnea is associated with neurological deficits like a stroke.

“[Sleep apnea] is not fatal because our brains are hard-wired to let you go to a certain time, and then it triggers you to take a breath,” Dr. Ahmed explains.

But, if the condition is left untreated, there is a litany of possible issues: hypertension, cardiac arrhythmia, diabetes, dementia, headaches and frequent urination.

Diagnosis of sleep apnea would involve a sleep study, either in your home or at a hospital.

Treatment options include a mask and machine combination known as a CPAP or BiPAP, a mouth guard or a small device that’s implanted in your body in outpatient surgery. All those options aim to help you breathe normally and sleep peacefully.

“Along with that, we have to stress lifestyle changes,” to rid oneself of sleep apnea, Dr. Ahmed adds. “Eating healthy. Losing weight. Getting exercise.”

Over-the-counter options for better sleep include melatonin, an eye mask, earplugs, thick window curtains, a plush mattress and sheets and a white noise device like a smart speaker. Don’t eat or drink, aside from water, a couple hours before bedtime, Dr. Ahmed also advises.

Learn more

Learn more about healthy sleep on the OSF HealthCare website. If you’re having sleep problems, especially if it’s impacting your daytime life, talk to your primary care provider, a pulmonologist or a behavioral health provider.

Interview clips

Previous coverage

TikTok trend deemed dangerous
Catch your ZZZs
Getting a wake-up call
Chronic fatigue is nothing to sleep on
Slumber hours slump
OSF HealthCare blog entries on sleep

Suicide prevention involves all of us

Mon, 06 Feb 2023 07:52:59 -0600

New research from Penn State University suggests simply asking young people about suicide increases the chance they will get connected with mental health services.

The research underscores the need for everyone to watch out for their loved ones' mental health. Health care providers, too, continue to try to chip away at the mental health crisis across the country. And the numbers drive home the point:

The National Institute of Mental Health says nearly one in five adults suffers from a mental illness.
The U.S. Centers for Disease Control and Prevention (CDC) says suicide is the second-leading cause of death among young people and, prior to the COVID-19 pandemic, was the 10^th-leading cause of death among all Americans.
The CDC says in 2020, someone took their own life about once every 11 minutes on average.
The suicide lifeline says for every one person who dies by suicide each year, 316 people seriously consider it.
The lifeline has fielded more than 20 million calls since it launched in 2005, and it’s seen mostly year-to-year growth in calls. In 2005, the lifeline saw around 50,000 inquiries. In 2020, there were nearly 2.4 million calls – a record high.

The numbers line up with what Staci Knox and her staff are seeing in at OSF HealthCare in Alton, Illinois – an increase in people seeking help. Some have suffered in silence for a long time. Knox, the manager of Psychological Services at OSF in Alton, says the average time from onset of symptoms to diagnosis is 11 years.

“You think about our culture, it's very much an admirable trait to be tough and to just buck up and get through it,” Knox says. “It's not easy to experience symptoms and then be able to identify that they're not fleeting.”

Warning signs

Knox and her staff see a wide range of patients - from kids as young as six to some people well into their 90s. She says warning signs for suicide vary by age.

For adults: “They're struggling to get out of bed. They're struggling to not call off for work. At work, they're struggling not to be written up for irritability or conflicts that happen in the workplace. In their home life, they may be struggling in their relationships. They may be isolating,” Knox says.

Some other signs in adults may be tough to spot. For example, a big shopping trip may seem just like a spending spree. But for a suicidal person, they may be spending all their money because they know they can’t take it with them.

For children, Knox says their world boils down to school, family and friends. So many of the warning signs are similar but on a reduced scale: no interest in school, acting out at school and isolating from friends and family. Kids may also start using drugs or alcohol.

Daily self-care

Whether you’re getting mental health treatment or not, Knox highlights some daily to-dos to keep yourself grounded: eat healthy, get enough sleep, take time for deep breathing and practice your faith.

“Stretching and keeping our body moving,” Knox adds. “Depending on your physical limitations, it could be stretching in a chair or getting out in nature and hiking.”

A new tool

Beginning July 16^th, 9-8-8 will be the digits to dial to reach the National Suicide Prevention Lifeline. If you’re dealing with a mental or behavioral health issue, you can call or text 9-8-8 to be connected with a trained counselor who’s part of the existing National Suicide Prevention Lifeline network. The counselors you’ll speak to are stationed at crisis centers across the country, so they are likely aware about specific resources and treatment available in your area. Those could include outpatient counseling, inpatient (live-in) care, medication or a combination.

The 9-8-8 lifeline is confidential, free and staffed 24/7. But like any other hotline, there may be a wait. If you or someone you know is in immediate danger or needs medical attention, call 9-1-1. You can always talk to your primary care provider about mental and behavioral health resources. In fact, Knox says your provider should be able to figure out if your symptoms are indeed related to mental health, if they are a physical problem disguised as a mental problem or if they are a bit of both.

Interview Clips - Staci Knox

Previous Coverage

Depression: Breaking the Silence

A Sad Stat: Teenage Suicides on the Rise

Suicide Stigma: Facts, Myths, and How to Help

Mental health care starts with a first step

OSF SilverCloud offered as powerful resource for employers and employees

TikTok Trend Deemed Dangerous

Thu, 01 Sep 2022 14:08:52 -0500

The popularity of entertainment app TikTok continues to skyrocket. It has been installed on devices over three billion times worldwide, and has surpassed Google and Facebook as the world’s most popular web domain.

The video sharing app seems to have something for everyone – from makeup trends and relationship advice to comedy sketches and life hacks. In fact, the company’s tagline in TV commercials is even, “TikTok taught me.” While recipes, fashion finds or cleaning hacks found on the app can certainly provide a smile, improve your life or save you time – sometimes the advice from TikTok influencers can fall flat, especially when that advice is medical in nature.

One of the latest TikTok trends that has medical professionals concerned is mouth taping, which is being touted as a sleep treatment. It is exactly what it sounds like; people are taping their mouths closed before bed. Dr. Kaninika Verma, the clinical sleep director for OSF HealthCare, explains.

“So this started with this TikTok challenge, where people would tape their mouth before they went to sleep,” she says. “They thought they were sleeping better because it prevented them from opening their mouth, and somehow or another made them sleep better because they were forced to breathe through their nose.”

But before you reach for that tape, be aware that many medical providers, including Dr. Verma, believe the risks of mouth taping far outweigh the benefits. Taping one’s mouth shut while sleeping could exacerbate breathing problems, worsen some risk factors of sleep apnea or simply cause sleep disruption.

“Most of us physicians when we when we first saw this, we thought this was a joke. But clearly it's not. You can buy these mouth tapes on Amazon and CVS, and all these places. So it's clearly a real thing, but it is not safe at all,” Dr. Verma warns.

Mouth taping enthusiasts claim that the practice helps with dry mouth, bad breath, oral hygiene and snoring prevention. Dr. Verma disagrees, and says taping your mouth shut to improve shuteye is not only dangerous, but could mask the root cause of a sleep problem.

“So the bigger question is, why are you using that mouth tape? Is it because you're snoring? Is it because you're a mouth breather? Is it because your nasal passages are blocked, or what is going on that's making you do this? So there needs to be a bigger question that needs to be asked, and to take a deeper dive about that issue with a physician or a trained professional,” says Dr. Verma.

Mouth taping is just the most recent TikTok trend branded as health or wellness advice. Dr. Verma warns that health trends popularized via sites like TikTok can have significant consequences, and any health advice coming from these platforms should be interpreted with caution. When in doubt, ask a professional.

“A lot of these are just fads. There are people doing this for entertainment. So be very cautious and very careful what you believe. If you have an issue – any health care issue – please reach out to your health care professional. You know, most of us – we've trained our whole lives to do this. We've dedicated our lives to this.”

Sleep disorders are serious medical conditions. Running on a sleep deficit compromises your ability to learn, hinders the immune system, and may raise your risk for other health conditions.

If you think you are having issues with snoring or mouth breathing you should consult your doctor or a sleep specialist. Visit osfhealthcare.org/sleep to learn more about OSF Sleep, including programs and services available.

Interview Clips - Dr. Kaninika Verma

Insomnia Linked to Type 2 Diabetes Risk

Thu, 25 Aug 2022 12:16:09 -0500

Almost everyone suffers from bouts of insomnia from time to time. In fact, nearly 60 million Americans a year experience insomnia and wake up feeling unrefreshed. The common sleep disorder can make it hard to fall asleep, hard to stay asleep, or cause someone to wake up too early and not be able to get back to sleep.

“It needs to have some daytime consequence to be considered insomnia,” explained Dr. Sarah Zallek, medical director of OSF Sleep in Peoria, Illinois. “You can’t just have a little trouble sleeping and feel great in the day and we would call it insomnia; we would say that’s a little trouble falling asleep. Insomnia is really trouble sleeping that is associated with daytime dysfunction, like tiredness or inattention or mood problems and so on.”

For most people, insomnia goes away after lifestyle factors like family or work stresses resolve. However, for those who suffer from ongoing untreated insomnia, the National Institutes of Health warns it can increase the risk for a myriad of health issues, including stroke, seizures, high blood pressure and heart disease.

A recent large-scale study found Type 2 diabetes can be added to that list. The study, published in the journal Diabetologia, indicates that long-term insomnia raises the risk for type 2 diabetes by 17%.

“What they found that was new is that insomnia is a causal risk factor for diabetes. So it’s not just associated, and you have to wonder, is it insomnia that has an effect on diabetes, or is it just an association? It’s actually one of the now known causes of things that can lead to diabetes,” says Dr. Zallek.

Researchers studied the DNA of nearly 900,000 people to determine insomnia can be considered an independent risk factor for the disease. According to Dr. Zallek, the good news is that insomnia is a treatable condition.

“A lot of insomnia is because of sleep habits, or what we call sleep hygiene, and we start with that,” she says. “Maximizing good sleep habits treats most people’s difficulty sleeping. And those sleep habits are best thought of as kind of a way to tell your brain that it’s good to be asleep in bed and awake everywhere else.”

Dr. Zallek says there are easy steps you can take to curb insomnia without medication. These include:

Maintaining the purpose of your bed: Use your bed only for sleeping and intimacy. When you get in bed, your brain should know it’s time to go to sleep.
Following a sleep schedule: Go to bed and wake up at the same time every day.
Staying active: Activity is an important sleep hygiene step. However, to avoid restlessness, you should schedule this active time a few hours before you plan on going to bed.
Scheduling meals: Avoid late dinners and late-night snacks, and limit caffeine.

Those with persistent trouble sleeping or sleeplessness should see a provider who specializes in sleep medicine.