Spotlight on Wellness
Getting Enough Zzzz's Is Just What the Doctor Ordered
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You don't need a prescription for this health-inducing opportunity - just the discipline to climb into bed and get the shut eye you need. Dr. Levitt is a strong advocate for the key wellness steps you can take to restore your health - from eating a more plant-based diet to fitting in regular exercise, and getting the sleep required to be a highly-functioning and impactful person throughout your day.
Life is filled with stressors these days. Sometimes it seemingly demands early mornings juggling kids, school, meetings and more. Other times we're out celebrating, scrolling through social media feeds into the wee hours or pulling late night working stints. While we think we're getting a lot done, we may not be taking into account what it's doing to our body.
As we age, our body requires less sleep but that doesn't mean we should sleep less. According to the American Academy of Sleep Medicine, adults should get no less than seven hours of sleep. Yet if you listen to some sleep evangelists, like Arianna Huffington, she'll suggest you get eight hours. Researchers have found that sleep, or lack of, is connected to heart disease, high blood pressure, diabetes, depression, poor memory and weight gain. When you put that all together, it means a shorter lifespan.
A study published in 2015 by the American Psychological Association suggests sleep has been proven to be the single most important factor in predicting longevity.
So with all this good news about sleep and your health, why do nearly 40 percent of Americans still report getting five hours or less of sleep each night?
So if you consider your health, and want to make a significant impact on it, consider your sleep habits. Plan your routine, just like you might consider planning your meals.
- Wake up at the same time every morning. Though it's tempting to sleep late on the weekends, once Monday rolls around, your body won't want to wake up.
- Avoid stimulants past mid-day. Caffeine has a long half-life, meaning that it takes up to six hours to wear off. So the next time you are "dragging" in the afternoon, consider an alternative to coffee such as stretching, a quick walk - if even around your office, matcha green tea, wheat grass or ginseng tea. Not only are these caffeine-free alternatives, they each have added health benefits.
- Limit alcohol in the evening. Yes, a few glasses of wine will make you drowsy, but once it wears off (like 2 a.m.), you might be wide awake.
- Set the mood for sleep. Dim the lights and avoid screens at least one hour before you turn out the lights. Then add in some things that nurture your soul as you settle in. Maybe it's reading, easy stretching, share a massage with the one you love, put on some soothing music or something else that feels right for your routine.
And try to do this all every night, around the same time. Our bodies like regularity and if we go to bed and wake up at the same time each day, our sleep patterns will begin to follow suit.
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Food For Life
Sweet Slumber Foods
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What you put in your mouth is directly linked to your health. Dr. Levitt believes just that and invites you to continuously transform what and how you eat to best serve your health. If you lack fiber, it can lead to constipation and that in turn can lead to discomfort that keeps us up at night. If you bloat or feel other kinds of discomfort, it could be related to the food you eat. Gluten, dairy and meats can all be culprits.
In fact, the
New York Times just released an article highlighting innovative medical practices that are incorporating cooking lessons as a prescription for better patient health. Some doctors are even giving up the medical practice to teach cooking as their way of spreading health to their community. Why? Because food IS medicine. Or flipped upside down, food can be the reason for your health suffering.
Dr. John La Puma of Santa Barbara, CA is one of the featured physicians in the effort. He now focuses on teaching healthy cooking through his Chef Clinic. Here is one of his recipes that you might be excited to cook up:
Black Bean and Fresh Cheese Enchiladas with Warm Tomatillo Salsa!
Consider one of the best gifts to self is a few healthy cooking lessons or a keener focus on eating healthier. Consider enrolling in a cooking essentials class at
Sweet Basil in Scottsdale or
Whisked Away that offers classes at a variety of locations.
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Healing Therapies
SculpSure
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When workouts or diet modifications are just not making a difference with stubborn fat in problem areas such as the abdomen and those areas we oddly call "love handles," Innovative Primary Care has a new offering that can help you achieve a slimmer appearance without surgery or downtime. SculpSure is a breakthrough in light-based body contouring designed to removing unwanted fat effectively and efficiently. The 25-minute procedure destroys fat cells that are then naturally absorbed and removed from the body. Patients typically begin to see results in as little as six weeks and optimal results are typically seen at 12 weeks.
Call our office at 480.776.0626 to learn more about SculpSure or schedule a consultation with Dr. Levitt to determine if you are a candidate for body contouring designed to reduce stubborn fat in problem areas.
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Provider Profile
Hello and Goodbye
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The Innovative Primary Care team is excited to welcome Kay Southwell, NP-C, to the team. Kay is a board certified Family Nurse Practitioner with nine years of experience in Community Health, Primary Care and Internal Medicine and more than 20 years of experience as a registered nurse. Kay is available for appointments on a daily basis. Look for more information about Kay on our website. We know you'll be excited about Kay's passion, energy and extensive knowledge in the health and medical field.
Also at this time, we say goodbye to nurse practitioner Jane Stevensen. IPC is grateful to Jane for the many years of dedicated service to our practice and patients. We wish her well in her next career step.
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