Though the term "sawing logs" is synonymous with someone snoring, it still conjures up the idea that a person is experiencing deep sleep. And deep sleep is very good for all of us. But how could sleep be tied to inflammation?

Over the past few months we've explored the meaning of inflammation, what causes it and ways to reduce it for a healthier life. Our final focus is on sleep and how it can be used in the battle against reducing our risk for inflammatory-caused ailments such as heart disease, diabetes and depression.

Repeated research has found that there are higher levels of C-reactive protein (CRP) and interleukin-6 (IL-6) in the bloodstream of those who experienced less than 7 hours of sleep. CRP is known as a non-specific "marker" for disease and its presence can be a signal that inflammation levels are elevated. Since these markers are also found in the bloodstream of individuals who struggle with chronic inflammation, it suggests that poor sleep is a behavioral risk factor for inflammation, in line with high fat diets or sedentary lifestyles.

Is there a certain amount of sleep that is ideal? Actually, scientists have also discovered that too much sleep can lead to increased levels of CRP and IL-6 as well. So it's recommended that we find a happy medium of about 7.5-8 hours of sleep each night.

Sleep impacts just about every type of tissue and system in the body from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. So it should come as no surprise that Dr. Levitt would suggest we place more emphasis on a healthy sleep routine. This routine includes avoiding caffeinated drinks past midday, turning away from our screens at least an hour before you plan to get in bed, and going to bed at the same time each night. Also consider creating a bedroom environment that will promote the most restful sleep. Check out The Sleep Foundation's "using your senses" approach that touches on issues like the temperature of your home to noise control for better slumber.

And if you've prepared your sleeping space and are still having trouble falling or staying asleep, here are a few tips from a recent Time article to keep next to your nightstand:

And with the holidays coming up, make sure the gift of good, quality sleep is one that you plan for and a gift you give to yourself to prevent yourself from feeling run down.

Sweet dreams.

The holidays are just around the corner and the grocery store displays are up. That means sweets and extra treats will be within easy reach as we gather with friends and family. Carbohydrates (which are often processed by the body as sugars) are triggers for inflammation and many more chronic conditions. So we're offering you a challenge - plan now for a low-carb and low-sugar holiday.

We touched on the Glycemic Index last month and how we should strive for carbohydrates with a low GI value (55 or less). Our best bet for eating carbs with a low GI is to seek non-refined carbs or foods that contain a complete source of carbohydrates that include natural sugars and fiber. The best complex carbs come from whole grains, vegetables, fruits, beans, legumes, nuts, and seeds.

While a complex carb holiday sounds less than exciting, it's possible! We've selected two recipes for you to try this coming month. A hearty Lentil Soup is chock full of fiber (22 grams) and protein (18 grams) with very low sugar (3.3 grams) and makes a great meal and leftovers.

For dessert (or a healthy snack on the run), try the Power Cookies that have a base of rolled oats, cannelloni beans and an assortment of dried fruits.

And if cooking isn't going to be on the menu for this month, take a look at the product's nutritional information before buying, and try to select items that are high in fiber (14 grams of fiber for every 1,000 calories in your diet is ideal) and low in sugar (25 grams a day or less is recommended).

For visual reminders, keep bowls of fruit and healthy nuts out for quality snacking.

Sometimes even the best holiday habits won't deliver the look you've always worked hard for. When that's the case, SculpSure might be an option. Innovative Primary Care is excited to now offer this treatment - breakthrough in non-invasive body contouring, designed to treat stubborn areas of fat that seem impossible to get rid of, even with diet and exercise. SculpSure is a customized 25-minute procedure that literally gets rid of fat cells, not just reduce their size.

If you have areas of your body that never seems to look or feel the way you want and have been wanting to find a safe alternative for permanent fat reduction, we encourage you to get in your RSVP for our Open House on December 5 from 6pm-8pm. Of if you don't want to wait, you can get in to see Dr. Levitt for a free consult too.

Patients and the general public are invited to learn more about our SculpSure service and its impact on how you look, the way your clothes fit, your self-confidence and your ability to get the body you've always wanted.

We only have 20 spots available for this event and encourage you to call us today at 480-776-0626 if you plan to attend. Anyone who attends the open house is eligible for a free consultation and a free treatment of one area along with the purchase of another treatment area.

Here's what one of Dr. Levitt's patients has to say about her experience so far:

"I received my first SculpSure treatment at the end of July and near the end of September, I actually "felt" different. I felt slimmer and my clothes fit better. I couldn't really see that much change but my husband did which was very flattering! I just finished my second SculpSure treatment at the end of September and I am seeing skin tightening around my treatment areas. I can't wait to see my results 12 weeks post this second treatment!"

As we step into cooler weather, Innovative Primary Care is offering a 35% reduction off original prices of the items listed below. 

Supplements offered by Dr. Levitt have been safely-sourced to ensure the highest quality product. As always, we encourage you to speak with your IPC provider before beginning a supplement regime.

Since quantities on the above listed supplements are limited. We encourage you to visit or call our office soon to place a hold on a product before it sells out. Please contact us at 480.776.0626.