Healthcare Life Coaching Certification Blog on Frequency of Exercise

Good article on the importance of exercise and also the frequency.  Many individuals exercise very little or they get on exercise binges but do not have a consistent schedule.  It is important to exercise and keep to a schedule for optimal health.

How much should one exercise a week? Please also review AIHCP’s Healthcare Life Coaching Certification

 

The article, “How Often You Should Exercise” from Cleveland Clinic’s Healthessentials takes a closer look at the importance and frequency of exercise.  The article states,

“According to the American College of Sports Medicine (ACSM), the ideal workout regimen balances cardiovascular work and strength training. Their guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days a week. Additionally, you should do strength training twice a week.”

To review the entire article, please click here

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Life Coach

5 Ways to Regulate your Sleep Schedule

5 Ways to Regulate your Sleep Schedule

Written by McKenzie Jones 

Your whole life will suffer if you are not getting the right amount of sleep each night. Disrupted sleep schedules can affect both your physical health and your mental and emotional well-being. This is why it is so important to address any potential sleep disruptions and fix the problem before it becomes a serious issue. Here are five ways that you can regulate your sleep schedule so that you can get the rest that you need.

Promote Healthy Circadian Rhythm

Your sleep and wake cycles are controlled by the body’s natural circadian rhythm. Without a well-functioning circadian rhythm, your body does not know when it is time to sleep and when it is time to be alert.

There are a number of things that you can do to promote a healthy circadian rhythm. Exposing your body to natural light when you wake up sends the signal to your brain that it is time to get energized. It is also a good idea to avoid taking naps. If you must take a daytime snooze, make it quick and do it early in the afternoon rather than later in the day. Being diligent about exercising regularly can also help to support your body’s internal clock so that it functions at optimal levels.

Implement a Regular Bedtime Routine

You will be able to fall asleep more quickly if you train your body by implementing a regular bedtime routine. Your personal needs and preferences will dictate your routine. Perhaps you want to start the process with a relaxing bath or a warm mug of herbal tea? Other people find success in dimming the lights and reading for a bit before trying to fall asleep.

Another good way to signal to your body that it is time to go to bed is to engage in a consistent skincare routine before turning in for the night. Nourishing your skin with nutrients and hydration should be a part of your nightly routine, prepping your body and your mind for a good night of sleep. The right products from Happy Healthy You will also leave you feeling refreshed and relaxed and ready to welcome a night of quality sleep.

Minimize Blue Light

Your smartphone or tablet habit may be hindering your ability to get the rest that you need. Smartphones, tablets, and computer screens all emit blue light. This light can negatively affect circadian timing.

In order to prevent this from happening, you should avoid blue light the hour or two before bedtime. Rather than reaching for your phone before closing your eyes, try reading a book instead. You should also be intentional about limiting the amount of artificial light around you in the evening hours.

Create a Comfortable Sleep Environment

You cannot expect to get a restful night of sleep if you do not have a comfortable sleeping environment. Taking active steps to make this as relaxing as possible can have a profound effect on the quality of sleep that you enjoy.

In addition to cozy bedding and a mattress suited for your needs, you also need to be mindful of sleep and light pollution. You may find that you sleep better if you invest in a good pair of blackout shades. A white noise machine can be instrumental in blocking out extraneous noise so that you sleep more soundly. Experiment with a few different tools to find what works best for you in your quest to sleep better.

Limit Alcohol and Caffeine

What you drink in the hours before bed may also impact how quickly you fall asleep and if you are able to stay that way through the night. While you may fall asleep more quickly after a night of indulging in alcoholic drinks, the booze is also more likely to disrupt your rest and wake you up in the middle of the night.

Too much caffeine in the hours before bed can make you too wired to fall asleep. Reducing your consumption of both alcohol and caffeine starting in the late afternoon hours can prove beneficial in supporting healthy sleep patterns.

These five tips are all great ideas to help you to regulate your sleep schedule so that you wake up refreshed and ready to take on the day ahead.

 

 

 

The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

5 Reasons a Mammogram is Important for Women’s Health

Doctor reviewing mammogram on x-ray.

Written by McKenzie Jones 

What are Mammograms?

During your annual physical with the doctor, you may learn that it could be advantageous to have a mammogram. A mammogram is a simple medical procedure that uses low-energy x-rays to screen a human breast to detect potentially cancerous masses. In the US, an annual mammogram is the gold star procedure for early detection and is recommended as an annual procedure to anyone past the age of 40. Why is having a regular mammogram essential to women’s health? Read on to learn 5 reasons you should quit waiting around and schedule your annual exam today.

1. Early Detection Is Key

Cancer is a scary subject. However, if you are armed with facts and your own medical and testing data, you will be better prepared to face the road ahead. When you find cancer in its earlier stages, you have more treatment options available to you and a higher rate of long-term survival. Mammograms can “find” breast cancer roughly 5 years before you can feel it, which gives you more time to figure out your plan. The introduction of 3D mammography has also broadened the scope and abilities of cancer detection. Not only do 3D scans produce fewer false positives, but they have also improved detection rates by roughly 50%.

2. Mammograms are Smarter Than Fingertips

Women are encouraged to perform self-breast exams (SBEs) monthly for several reasons. Breasts are made up of uniquely irregular tissues and fats, and it’s good to get familiar with your breasts, chest, and armpit areas. This way, with time, you will be better equipped to feel if something is “off” or changing within your own body. Consider adding an SBE during your monthly menstruation to keep it recurring and regular. That being said, self-detection results in roughly 18-25% of breast cancer diagnoses, while mammograms can detect breast cancer in 87% of their screenees. Using multiple early-detection methods is a smart way to stay informed about your health.

3. Mammograms Have a Proven Track Record

Since 1990, an overall increase in regular mammograms in the US has helped reduce women’s breast cancer deaths by 30%. What a statistic! There is a direct connection between higher mammogram numbers and lower breast cancer-related fatalities. The process has also been streamlined due to successful detection rates. It is quite straightforward to get a mammogram referral from your primary care physician or an obgyn near me. The sooner you schedule and complete your mammogram, the better you’ll feel.

4. It’s Not Always Genetic

Yes, it is a fact that if you gave a genetic link to breast cancer, you have a higher likelihood of breast cancer. It’s super important that mammograms are a regular part of your life if you have a direct family member that developed breast cancer, so don’t play around or delay. However, it is also true that 75-85% of people diagnosed with breast cancer have no family history or known risk factors. Therefore, everyone must get regularly screened. Simply add it to the list of questions you have for your doctor during your annual physical, and they will be able to guide you in the right direction.

5. Time is of the Essence

Unfortunately, your risk factors increase and your long-term survival rates tend to decrease as you age. This is particularly noticeable after age 40 and continues as you get older. The age for an annual mammogram used to be set at 50, but studies have shown time and time again that finding out earlier than 50 affects your survival rates and complication risks. Since the recommendation has been lowered to 40 years, the number of breast cancer-related deaths has decreased.

Final Considerations…

One last thing to note: If you’re scared about scheduling a mammogram for any reason, consider an honest approach with your primary care physician. Explain your feelings, and allow them to reassure you. That is a completely normal reaction to have for something as daunting as cancer. Know that getting the facts will be better for your overall peace of mind. Schedule an OB appointment at your earliest convenience, and just check it off your list once and for all.

 

The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

 

How to Avoid Long Term Spine Problems

spine

Written by McKenzie Jones 

Even though you do not pay much attention to it, your spine forms an integral part of your body. Thanks to it, you can sit upright, walk and even move your entire body. If you have never had backache before then, you might never realize how important this part of your body is. However, there are various things you can do to ensure that your spine stays healthy.

Pay Attention to Your Posture

One of the leading causes of spinal problems has to be your posture. If you sit or stand wrongly, then your spine will bend in that direction. The first thing you need to do is stand on a wall with your heels firmly on the ground. If you cannot pass your hand through the small of your back, you need to work on your posture. Prolonged poor posture will make the spine bend awkwardly, and that will cause you to have back issues.

Sit Upright

You probably spend most of your time sitting in a chair, and if your posture is wrong, then there is a huge chance you might start experiencing back pain. Just like you did with the standing posture, ensure that you sit upright in the chair. Do not slouch forward or bend so back up into the chair. Doing that might feel comfortable at first, but it will make your spine deform, and you might never sit properly again. The thing with your spine is, you might be damaging it without even knowing. By the time you realize, the damage might be too much that it is irreparable.

Monitor Your Weight

The one thing that might be straining your spine is your weight. If you realize that your back keeps hurting no matter what you do, you might want to think about looking at your weight and know how it is progressing. You might realize that the main reason your back has issues is you have gained so much weight serially around the mid-section that you can no longer walk around with a straight posture. For this reason, it makes sense if you took your time and worked on losing weight. You can start out simple with dieting then move on to exercise. No matter what you do, ensure that you are working on yourself and your body.

See a Doctor

Many times when your spine has an issue, there will be tell-tale signs. You might notice that your back hurts way more than it should, even if you are not straining. In such a scenario, talking to a spine specialist will help you identify the issue, and you can deal with it as it happens. It beats having to wait for the entire condition to get worse and have you confined to a hospital bed. Many people fear going to the doctor because they do not want to know the issue. However, it is recommended that you see a doctor sooner rather than later. It will help you discover any condition you might have and treat it before it gets worse.

Sleep Well

Whenever you think about sleeping, the only thing that runs through your mind is getting in enough hours of sleep. However, your sleeping posture might be the reason why you are having backaches. If you realize that you wake up with body aches, chances are you are not sleeping properly. The first thing you need to do is get an orthopedic mattress. It will ensure that your back does not bend, and your spine will get aligned better when you sleep. There are several mattresses in the market that provide that support, so you should check them out. Additionally, it would help if you got a good pillow. A comfortable pillow will ensure that your neck and head are well aligned as you sleep. If you have any area on your spine that needs support, you can get a body pillow to ensure you sleep better and reduce the risk of damage to your spine.

 

Taking care of your spine is easier than trying to get it fixed. With the tips above, you get to ensure that you stay healthy and your spine will not have any problems that can be incapacitating.

 

The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

 

What is a Rhizotomy?

Nervous System

Written by McKenzie Jones 

Rhizotomy is a slightly obstructive surgical procedure to eliminate agitation from a painful nerve. It destroys the various nerve fibers that convey pain waves to the brain. The nerve fibers can be killed by burning them with an electrical current or destroying them with a surgical device. Rhizotomy immediately alleviates pain and can last for many years until the nerve heals and resumes normal functioning. Rhizotomy is also known as neurotomy or ablation, killing or eliminating cells.

Illnesses Managed by a Rhizotomy

Rhizotomy is utilized in treating various forms of pain and unusual nerve activities like:

Spasticity- the unusual tightening of your muscles, is managed by rhizotomy. A selective dorsal rhizotomy is suitable for spasticity resulting from cerebral palsy. It leads to the enhancement of communication between the muscles and the spine.

  • Joint pains such as the knee and the hip resulting from arthritis
  • Neck and back pain caused by herniated discs, arthritis, spinal stenosis, and various degenerative spine illnesses. The procedure performed in such conditions is termed facet rhizotomy since it invades the spine’s facet joints.
  • Various diseases attacking the peripheral nerves
  • Trigeminal neuralgia, which is facial pain caused by trigeminal nerve irritability, is also managed by rhizotomy.

Recovery After Rhizotomy

Rhizotomy is a fast procedure that only takes a short period- however, you will take some time in the recovery room at the surgical center due to the anesthesia used. You will start functioning normally after this based on your response to anesthesia, such as going to work or driving only after two days. You may also experience swelling, pain, or bruising in the area of surgery.

Forms of Rhizotomy

Various forms of rhizotomy comprise killing the fibers in a nerve that convey pain signals. Based on where the nerve is situated, rhizomes can be carried out using local or general anesthesia and typically utilize fluoroscopy, x-ray, or image-controlled technique to ascertain precision.

Radiofrequency Rhizotomy

Radiofrequency rhizotomy is also referred to as ablation, which utilizes a radiofrequency current to destroy the fibers. It is usually applied in patients who experience recurrent pain and require help dealing with scar tissue.

Glycerol/glycerine Rhizotomy

Here, the surgeon utilizes a needle to put a small number of chemicals to the base of the impacted nerve. The chemical eliminates the nerve fibers within the nerve between 45 to 60 minutes.

Endoscopic Rhizotomy

In this type of rhizotomy, the surgeon utilizes a camera gadget known as an endoscope to determine the impacted nerves and destroy their fibers. The endoscope is positioned through a tiny opening through various tubes known as tubular retractor structures. It enables the surgeon to reach the nerve without interfering with the healthy tissues and organs. This process is also termed a directly visualized rhizotomy.

The Effectiveness of Rhizotomy

The success rate of rhizotomy is not 100%, just like the various procedures. A certain number of patients may slightly or not benefit from rhizotomy ultimately. Other individuals who experience pain alleviation from the process may come back after the regrowth of the nerve. However, such cases only affect a small number of patients. During your consultation with a rhizotomy specialist, it is significant to request all the details to decide your procedure. The majority of patients that experience rhizotomy get long-lasting pain alleviation.

Risks Associated With Rhizotomy

The side effects of rhizotomy are based on the type of nerve being worked on or the procedure being performed.

  • Radiofrequency rhizotomy contains higher chances of causing numbness than the chemical procedure.
  • The side effects of glycerol rhizotomy include: vomiting, infection, bleeding, nausea and a slight possibility of experiencing numbness and other anesthesia-related issues.

If you are experiencing back pain, you need to understand facet joints, which are underdiagnosed sources of pain. Most patients usually spend a lot of time managing the pain without success. It is due to the misdiagnosis of the leading cause of such pain. Rhizotomy, therefore, addresses topics such as controlling the pain resulting from such facet joint pain, which is effective. The first step in determining whether rhizotomy is suitable for you is steroid pain injections. If they succeed in minimizing the pain by at least 80% or higher, then rhizotomy is ideal for you. It relieves your pain, enabling you to finally feel better.

 

The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

Healthcare Life Coaching Certification Blog on 10K Steps A Day

Steps are the newest gimmick in regulating how healthy one is.  How many step apps are on phones and help engage and challenge the person to walk so many steps a day.  10k was one of the first goals, but how many steps a day do you really need?

How many steps a day do you need to take to be healthy? Please also review AIHCP’s Healthcare Life Coaching Certification

 

The article, “The Last Word: Do You Really Need to Take 10,000 Steps a Day?” by Lauren Bedosky takes a closer look at how many steps are needed to be healthy and what one should aim for.  She states,

“The origin of this standard is a little murky. But researchers believe the number can be traced back to 1965, when a Japanese company made a pedometer named Manpo-kei,or “10,000 steps meter” in English. As Shawn Arent, PhD, CSCS, professor and chair of the department of exercise science and director of the sport and science lab at the University of South Carolina in Columbia, explains, the rationale behind 10,000 steps was more about marketing than science.”

To read the entire article, please click here

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a life coach.

Healthcare Life Coach Program Blog on Coach or Therapist?

The differences between a coach and a therapist and likewise a certified only counselor and a licensed counselor is important.  Obviously a licensed therapist can become certified as a coach or certified counselor in a particular field, but many professionals may be only certified and a coach but not licensed.   Licensed professionals can supply treatment for trauma that is beyond basic healing.  They deal with the past and pathological issues that result from trauma.  Coaches deal more with natural loss or help with the present and future.  It is important to know yourself and what you need in choosing merely a certified professional or a licensed or licensed/certified professional.

Do you need a certified only professional or a licensed professional in counseling? Please also review AIHCP’s Life Coach Program

 

The article, “How To Know If You Need A Coach Or A Therapist: 6 Differences To Consider” by Stephanie Catahan looks closer at the differences between a coach and therapist.  She states,

“Maybe you’ve noticed an increase in people talking about therapy and coaching. Your partner has a therapist to manage their anxiety. Your neighbor has a coach to sharpen her leadership skills. Maybe you yourself are trying to decide whether to hire a therapist or a coach to guide you through stress management of becoming a new parent or another kind of major life transition, but you don’t know where to start.  Although therapy and coaching might come up in the same conversation, there are important key factors to consider before deciding whether to work with a coach or therapist.”

To read the entire article, please click here

Please also review AIHCP’s Healthcare Life Coach Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Life Coach.

Healthcare Life Coaching Video AIHCP

Life Coaching covers numerous aspects of human life.  Life Coaches not only motivate individuals towards better health, but they also help inform individuals about healthier life styles, as well as helping individuals reach and attain goals.  Life Coaches can help individuals who need the added push and added knowledge in life, but also in any type of recovery.

Please review AIHCP’s Healthcare Life Coach Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Life Coach

Please also review AIHCP’s video on its Healthcare Life Coaching Program

Healthcare Life Coach Certification Article on Exercise Bikes

The process of losing weight is always about more than one single aspect.  Losing weight involves a multiple angle approach that incorporates dieting and exercise.  If one is not applied, then the other loses much of its ability to lose weight.

Do exercise bikes help lose weight? Please also review AIHCP’s Healthcare Life Coach Certification

 

Exercise bikes as a tool to lose weight are quite common.  They are seen in all gyms and numerous individuals utilize them at home.  They have less impact on joints and are usually utilized by those who have leg issues with running.

The article, “Are exercise bikes good for weight loss?” by Maddy Biddulph looks closer at the part bikes play in losing weight.  She states,

“So, are exercise bikes good for weight loss? “If you can commit to a regular plan, increasing your intensity and resistance as you get fitter and stronger, they are great for fat loss,” says Kate. They are suitable for all fitness abilities, and you can do a workout in the comfort of your own home, regardless of the weather.”

To read the article on exercise bikes, please click here

Please also review AIHCP’s Healthcare Life Coach Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Life Coach

What is Sciatica? How to Treat it

By: McKenzie Jones

Sciatica is a painful nerve condition that gets its name from the very nerve it affects, the sciatic nerve. When you consider that the sciatic nerve travels along the lower back via the hips, butt, and down each leg, it makes sense that people suffering from it tend to complain of lower back pain. Curiously, this condition usually only manifests along one side of the body.

Symptoms of Sciatica

Several symptoms can quickly clue a person in on whether or not they are dealing with a case of sciatica.

  • Paint that starts from the lower spine region, known as the lumbar, and spreads to the butt and along the back of a leg. There might be discomforting sensations anywhere along the sciatic nerve’s path but it most often follows this “course.”
  • Erratic levels of pain in the area. Sometimes it can feel like a minor ache, while other times it feels like you are being jabbed with a burning implement or even got zapped with electricity. The pain will usually be worse during coughing and sneezing and prolonged periods of being seated can worsen these issues. Again, this variable level of pain only manifests along one side of the body.
  • Some sciatic patients complain of numbness, tingling, or weakness in the relevant leg or foot; it is completely possible to feel pain in one section of the leg and feel numb in a separate part.

Causes of Sciatica

Sciatica usually happens when one of the following events occurs and compresses the sciatic nerve.

  • You experience a herniated disc. Your spine is composed of bones and discs. While the former is obvious, spinal discs are composed of a soft gelatinous “nucleus” surrounded by a rubbery “annulus;” herniated discs happen when the nucleus manages to seep out of a torn, damaged annulus.
  • Bone spurs manifest along the spine.
  • The spine becomes narrowed through a condition like spinal stenosis.

How to Prevent Sciatica

The best way to prevent sciatica is to look at the most common circumstances that contribute to it.

  • The spine can change as we age and scenarios like herniated discs and bone spurs are only more likely to occur the older a person gets.
  • Because excess body weight can place additional strain on the spine, it is best to try and stay lean through exercise and good dieting.
  • Jobs that involve a lot of back-twisting, handling heavyweights, or driving for long periods of time all play a role in sciatica but may not be a definitive source.
  • Lengthy Sits. Keeping active is a great way to avoid sciatica; people who stay seated for lengthy periods or whose lifestyle is mostly sedentary are far more likely to develop sciatica.
  • Diabetes manipulates the body’s blood sugar usage and can contribute to the sort of nerve damage that leads to nerve damage. In short, sciatica is another reason to practice good eating habits and avoid developing diabetes.

How to Treat Sciatica

Despite how raging the pain may be from a case of sciatica, sciatica treatment is usually resolved without surgery and can take just a few weeks. In the rare cases where conservative treatments fail to abate the symptoms or the subject has also developed extreme weakness in the legs, bowel, or bladder, doctors will resort to surgical options. If surgery is called for, the surgeon will perform a discectomy or laminectomy, procedures where they go into the part of the body that is compressing the sciatic nerve and either partly removes a bone or repair and/or replaces the herniated disc.

In Conclusion

Sciatica is a form of nerve damage, associated with the lower back, butt, and legs, that can ruin a person’s day. While the pain that flares up with this ailment can vary wildly, the fact remains that the patient is experiencing a pinch or other impairment along their sciatic nerve. Several factors contribute to sciatica and most of them can be prevented. Should you need to go to the doctor, only a small percent of sciatica cases require surgical intervention.

 

Please also review AIHCP’s Health Care Life Coaching Certification and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.