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“I love sleep. My life has the tendency to fall apart while I’m awake, you know?” 

– Ernest Hemingway 

It’s something we’ve been told all our lives–get a good night’s sleep. And considering we spend over one-third of our lifetime either sleeping or trying to fall asleep, there must be good reason. 

Turns out that good sleep habits, also known as sleep hygiene, can help protect your overall health. The Centers for Disease Control and Prevention (CDC) have found that not getting enough sleep can put you at risk for a variety of health issues, such as obesity, high blood pressure, heart disease, stroke, type 2 diabetes, problems with mental health, and even contribute to an early death. But how many hours of sleep a night do you really need and what constitutes good sleep hygiene? The physicians at Gaston Medical Partners are here to break it down for you.

The Numbers

The recommended amount of sleep per night varies with age, with children requiring more to support their growing bodies and developing brains. The Mayo Clinic provides these guidelines:

Newborns 14-17 hours/day

12 Months 10 hours/night with 4 hours of naps

2 Years 11-12 hours/night with 1-2 hour nap

3-5 Years 10-13 hours/night

6-13 Years 9-11 hours/night

14-17 Years 8-10 hours/night

Adults 7-9 hours/night

Sleep Hygiene

No one likes to feel tired or low-energy during the day, but what can you do to make it easier to fall asleep (and stay asleep) at night? Incorporate these suggestions to help establish healthy sleep habits (aka sleep hygiene):

• Designate your bedroom for sleeping only. Do not bring in electronics, as they can be a distraction. Make sure your room is optimal for sleeping, dark and quiet enough to make you zen, and at a comfortable temperature.
• Establish a bedtime routine, where you go to sleep at the same time each night, and wake up at the same time each morning (try not to deviate from this too much on the weekends). This helps train your body, which thrives on consistency.
• Stop using electronics 30 minutes before bedtime to allow your eyes to adjust.
• Your overall activity level can impact your sleep patterns–try to be active during the day so your body is ready for a rest at night.
• If you find that you come up with your best ideas (or rehash every worry) at night, keep a journal by your bedside to jot them down to address the next day. Knowing that you won’t forget them should help put your mind at ease and shut off these thoughts.
• There are going to be those nights where you just can’t seem to fall asleep. If it’s been over 30 minutes of tossing and turning, it’s okay to get up and leave the room to do something else for a bit. Then try to sleep again once you feel tired. Remember to dedicate the bedroom to sleep.
• You are what you eat. It’s hard to fall asleep if you go to bed hungry or if you’re too stuffed from eating a late dinner or snack. Try to avoid caffeine late in the day and alcohol before bedtime.
• While we all may long for our childhood days when we were forced to nap, it’s not always the best idea as an adult. Sneaking in a nap longer than 30 minutes can wreak havoc on your sleep schedule. If you really need that nap, keep it to 30 minutes and earlier in the day for the least amount of disruption.
• Don’t get into bed until you feel sleepy.

If you struggle with getting a good night’s sleep and don’t feel like you adhere to any of the above, try not to feel overwhelmed or discouraged. Making even one or two of these changes to your routine can have a positive impact, and you can always add more changes as you feel comfortable. Sleepless nights are no laughing matter, and your primary care doctor is available to discuss a more customized approach. Now rest and repeat.

As trials for a COVID-19 vaccine move forward, Americans await any news of progress. For many, the vaccine represents a “shot” at a next step in a pandemic that continues to change lives. 

In the meantime, we keep vigilant, practicing the precautions we’ve come to know so well, like wearing masks and social distancing. As we focus attention on the prospects for a new vaccine and staying healthy, another component of our ongoing wellness is making sure to keep up-to-date with existing vaccines.  

It’s easy to think of vaccines as being for children, but there are many immunizations we need over our lifetimes. New vaccines are developed and recommended at different ages, including boosters that may be needed to update to ones we received as children.

Your primary care physician, like the doctors of Gaston Medical Partners, can recommend which vaccines you need during your annual physical. Here are the most common vaccinations to be aware of:

Flu – Each year’s flu season is different as the virus strains constantly change. Annually, millions are infected with flu resulting in hospitalizations and death. The Centers for Disease Control and Prevention (CDC) recommends everyone six months or older get a flu vaccination every year. Learn more about getting your flu shot with Gaston Medical Partners.

Tdap – Adults who did not receive a Tdap vaccination as children should receive one as an adult to protect against diphtheria, tetanus and whooping cough, with booster shots administered every ten years.

Shingles – As people age, their risk for shingles increases and vaccinations are recommended for those 50 and older, regardless of whether or not they’ve had singles in the past. The shingles rash shows up as blisters that scab over in seven to 10 days and clear up in two to four weeks. The painful rash often develops on one side of the body, typically on the torso or face. Even after shingles has cleared up, it can lead to postherpetic neuralgia (PHN), which is a longer-lasting pain.

Pneumococcal – Pneumococcus, or streptococcus pneumoniae bacteria, causes infections of the lungs and bloodstream. You may be more familiar with pneumococcal illnesses like pneumonia, meningitis, ear infections and sinus infections. Pneumococcal vaccination is indicated for all patients 65 and older and for younger patients with risk factors that would raise their risk for complications. Many pneumococcal infections are mild, but for older adults, they can be deadly. In fact, meningitis kills one in six older adults who contract it.

HPV – HPV vaccination protects against human papillomaviruses that causes the majority of cervical cancer and has been linked to other cancer, such as esophageal cancer. This vaccination is indicated for patients between nine and 26 years of age.

Your trusted primary care doctor can discuss your immunization history with you and help determine which vaccines may be recommended. Certain health conditions and pregnancy can also impact the need for certain vaccinations.

Across the country, many are putting off their annual exams due to COVID-19. While taking precautions against coronavirus is important, your annual physical is designed to keep you well. Be sure to schedule your annual exam and chat with your doctor about any vaccinations you may need.

Getting outside does your body a variety of good, and the North Carolina weather allows for that almost year-round. An active lifestyle is vital for your health, both mentally and physically. As you’re soaking up all the vitamin D and benefits of being outdoors, it’s important to make sure your skin isn’t soaking up an excess of the sun’s rays. 

Skin cancer is the most common type of cancer. More Americans will be diagnosed with skin cancer this year than all other cancers combined, however, there are many steps you can take to prevent your risk. 

Before you head outside, consider these six suggestions for staying safe in the sun, from the doctors of Gaston Medical Partners.

1. Sun Safety Starts Young

In the summer months when school is out of session, children often spend their days in the sun enjoying a variety of outdoor activities. At the same time, UV rays are at their strongest during the summer months.

Damage from UV rays builds over time so starting safe sun practices early is key to preventing a lifetime of damage. Childhood sunburns can increase the chance of skin cancer years down the line.

2. Choose the Right Sunscreen

Not all sunscreens are created equally so it’s important to read the label. Look for “broad spectrum protection” which indicates the sunscreen helps block both UVA and UVB rays.

SPF stands for  “sun protection factor” and the American Cancer Society recommends opting for SPF 30 or higher. 

3. Apply Sunscreen Before Going Outside

From swimming after you eat to chlorine turning your hair green, there are many myths we hear about hitting the pool. One that’s true is that you should wait after applying sunscreen before hitting the water. In fact, it’s best to take the time to lather up before you even head outdoors. 

The chemicals in sunscreen that protect your skin should be given 15 minutes to absorb before you go outside.

4. Apply Plenty – And Reapply

To get the full benefits of sunscreen, apply liberally. Even sunscreens that are advertised as “waterproof” or “water resistant” will wear off. 

The Centers for Disease Control and Prevention (CDC) recommends reapplying sunscreen every two hours, or more often if you’re sweating or swimming and toweling off. 

5. Don’t Forget Your Eyes and Lips

When applying sunscreen it’s easy to forget your lips. A lip balm with SPF is the perfect addition not just to your pool routine but for everyday use. 

Your eyes may not experience what you think of as a typical sunburn, but UV rays have damaging effects nonetheless, putting you at a higher risk for issues like cataracts. The best sunglasses block both UVA and UVB rays.

6. Use More Than Sunscreen

Applying sunscreen is not the only step to preventing UV damage, but one tool in what should be a full box of options. Seek shade to prevent the harshest rays from finding your skin in the first place. 

Long sleeves, pants and hats also serve to block you from sun exposure. Not all activities, like swimming, are best suited for cumbersome attire, but even using a coverup when you aren’t in the water will help. Fabric doesn’t block UV rays completely, so applying sunscreen under your clothes serves as another necessary layer of protection. 

From exercise to skincare, a trusted primary care physician can help you hone in on lifestyle choices large and small that affect your family’s health.

From chlorine turning hair green to swimmer’s ear infections, the doctors at Gaston Medical Partners are often asked about common issues caused by swimming. This is especially true now that we’re in the middle of summer and hopping in the pool sounds like a great way to beat the heat.

Faced with the coronavirus pandemic, we’re hearing even more uncertainty about how to stay safe at the pool this year and what myths about swimming still stand. We asked the Gaston doctors which of these five common myths exist because they’re true and which we can debunk. 

MYTH 1: All that chlorine means you can’t get COVID-19 at the pool.
RULING: False

While chlorine works to kill germs in the water, that doesn’t mean you can’t come in contact with coronavirus while at the pool.

According to the Centers for Disease Control and Prevention (CDC), there is no evidence to suggest that the virus that causes COVID-19 can be transmitted through water, even non-chlorinated water. When used properly, and at the recommended levels, chlorine can kill most germs in the water within minutes. 

There is still COVID-19 risk associated with any activity, so don’t let the chlorine lull you into a false sense of safety. Since coronavirus is spread by respiratory droplets, those droplets can still be transmitted by an infected person you’re near, even in the water, so staying socially distant from others outside your family is key. Those droplets can also be present on surfaces around the pool, like chairs and door handles. Following the CDC’s guidelines on social distancing and mask usage should still stand when you go swimming and keep it a safe summer activity.

MYTH 2: After you put on sunscreen, you should wait before getting in the water.
RULING: True

The American Academy of Dermatology recommends applying sunscreen to completely dry skin 15 minutes before heading outside. To be most effective against the sun’s rays, sunscreen needs time to absorb into your skin. Sunscreen application prior to getting to the pool is also great for children who, once they get near the water, just can’t wait to jump right in!

Remember that one application isn’t enough for your whole day by the pool. Reapply sunscreen every two hours. 

MYTH 3: You shouldn’t go swimming right after you eat.
RULING: False

The common thinking here is that blood is sent to aid in digestion and thus won’t be available to help power the arm and leg movements you need to swim. While it is true that the body diverts blood for digestion, it isn’t enough to cause issues for your mobility. 

Minor cramping is a possibility but there is no danger in hopping in the water after a meal.

MYTH 4: Chlorine turns blonde hair green.
RULING: False

If you see a green tint in light hair after swimming, it’s not the chlorine that’s causing this phenomenon. Copper is the responsible party. Often found in pool water, copper is oxidized by chlorine, causing the green tint that can cling to hair. 

The green color that is a result of the oxidation process will affect any hair color, it’s just most visible in light hair.

MYTH 5: Dunking your head underwater can cause swimmer’s ear.
RULING: True

Excess moisture in the ear, especially after swimming, can create the damp environment bacteria need to thrive. This bacteria growth causes an infection in the ear often called “swimmer’s ear.” Cotton swabs, earbuds and other items inserted in the ear can cause the same infection. 

To prevent swimmer’s ear, dry your ears with a towel after you’ve gone swimming or have bathed. An at-home preventative of one part rubbing alcohol and one part white vinegar can also be used as ear drops to dry out the ears and prevent the growth of bacteria. 

Still have questions or need a doctor’s help diagnosing an issue? Make an appointment with a Gaston Medical Partners doctor. Virtual visits are available and we’re keeping out offices safe for in-person visits.

Whether your goal is to lose weight or simply stay well, we often tend to think of meal planning when focusing on healthy eating. Then between meals, when hunger meets our busy days, it’s easy to reach for the most convenient snack. Suddenly all our great meal planning is spoiled by the bag of chips that seemed like the simplest solution. 

The doctors of Gaston Medical Partners often work with patients to discuss healthy eating habits and how diet can impact all our wellness goals. They’ve also worked to develop their own healthy snack habits. Spending all day focused on patient care means doctors are often snacking throughout the day as opposed to having a dedicated meal, so we asked the Gaston physicians to share their own tips for healthy snack planning. 

With a little forethought and by following these three suggestions, reaching for a healthy snack can be just as simple as hitting the vending machine. 

1. Keep It Bite-Sized

When we’re on the go, snacks have to be simple to eat. Dr. Jessica Kafer loves granola, so her snack version of that go-to food is the granola bite. Even if she plans in advance to have all the ingredients on-hand, having the chance to sit down with a bowl and spoon is not always an option. Having a bite-sized snack assures that even when you’re on the move, the snack you’ve planned can come with you.

Dr. Kafer says her favorite coconut granola bites are healthy but so tasty she feels like she’s eating candy. Since it’s high in fats that can increase metabolism, coconut can promote weight loss – just make sure it has no added sugar. Sugar-laden snacks can leave you feeling unsatisfied and hungry.

2. Make It Crunch

When your snack crunches, the sound subconsciously makes you more aware of what you’re eating, helping portion control. When you’re busy and snacking at the same time, it’s easy to just mindlessly munch away without realizing how much you’re eating.

Crunchy snacks don’t have to mean chips. Fresh veggies make a great snack option, says Dr. Brian Wysong who often packs baby carrots for a mid-day reprieve. Apple slices, celery sticks and bell peppers can also deliver that crunch you crave from a snack food.

3. Incorporate Protein

While sugary snacks can leave you still feeling hungry, a high-protein food is key to keeping you satisfied throughout the day. Dr. Gregory O’Leary can often be found snacking on almonds, which are high in protein, meaning even a small portion can keep you full. Plus, with no refrigeration needed, you can throw them in your bag at the beginning of the day or keep them in a desk drawer.

Dr. Derek Reed likes to combine fruit with a protein-rich food, like bananas and natural peanut butter. Greek yogurt is also protein-packed, making Dr. David Locklear’s favorite yogurt-covered raisins both protein-friendly and snackable. 

Healthy snacking can still be simple once you find your favorite go-to foods. By thinking ahead, you can eliminate the urge to grab something that will ruin the effort you’ve put into all your other healthy lifestyle choices. 

Maintaining a quality diet is a key part to overall health and can help you achieve goals, from reaching your optimal weight to staying heart healthy or reducing cholesterol. Don’t hesitate to bring your trusted primary care doctor into the conversation to make healthy eating and snacking part of your full wellness plan.

It seems like a great irony that Stress Awareness Month falls during the height of the COVID-19 pandemic in the United States. We all seem to have become remarkably aware of our stress any time we read the news or step out of our homes. 

While we spend a lot of energy trying to stay free of sickness by handwashing and social distancing, our stress levels and mental wellness are another component of overall well-being that can impact our immunity. 

Stress can immediately impact our bodies from blood pressure to heart rate, but prolonged stress can also increase our likelihood of getting sick. As we work to practice social distancing, stress and anxiety are ongoing medical concerns that can be addressed via a virtual visit with your doctor. 

While we all cope with unprecedented stressors, we asked the physicians of Gaston Medical Partners what they do to manage stress in their own lives. 

Getting in Exercise

Exercise can seem like a stressor in itself if it isn’t part of your regular routine, but there are chemical explanations to support its service as an anxiety reducer. Stress hormones like cortisol and adrenaline are eliminated through physical activity, while endorphins are released that make the body feel relaxed and positive. 

Dr. Jessica Kafer uses yoga as a go-to mental release. “That hour of time to myself can make a huge difference in my stress level,” she says. While yoga studios and gyms may be closed, Dr. Kafer has at-home exercise tips you can use, including virtual classes and workouts.

Exercise can also take the form of functional and fun activities you enjoy doing anyway, like gardening or mowing the lawn. Dr. David Locklear plays basketball several mornings a week and, while he can’t get in a pickup game during the stay-at-home order, he can work on his jumpshot to be ready for his first post-COVID-19 game.

Quality Diet & Consistent Sleep

What you eat plays a large role in how you feel both mentally and physically. 

“Simple sugars can make you feel sluggish and tired,” says Dr. Brian Wysong. “A quality diet allows for better mental focus to get work done more efficiently and so you’ll have more energy to tackle the day.”

While how much sleep someone needs varies from person to person, having quality sleep hygiene plays a factor in your mental well-being. That means a consistent routine of sleep, including when you get to bed and when you wake.

“Staying on a good routine is important,” Dr. Wysong says. “This allows for better mental clarity and the ability to handle the bumps in the road more effectively.”

Meditating & Unplugging

Meditation brings to mind sitting, legs crossed, in a dimly lit room, but it can take a variety of forms, all with the common goal of calming your mind. There are online resources and apps like Headspace that help provide guided meditations, but focus on whatever method works for you.

“I enjoy sitting down, taking a break, praying and reading the Bible,” Dr. Wysong says. “It helps me understand I am not in control. I think about others and their struggles and how blessed I truly am. I focus on how I can help others and do for them rather than worrying about all my desires.”

Dr. Derek Reed enjoys woodworking as a way to reduce stress. He and his wife work on projects together as a way to unwind and enjoy quiet time as a couple.

Taking a step away from our devices, leaving our laptops, phones and social media behind for a break can be a calming exercise in itself.

“I like just unplugging for a bit and getting outdoors for some fresh air and change of scenery,” Dr. Kafer says. “It can be as simple as going out for a walk in the neighborhood or even reading a book on the porch.”

Knowing When to Ask for Help

Stress is natural and, while we can’t control outside forces in our lives, we can control the ways we cope. Utilizing coping mechanisms during these difficult times allows us to take an active part in managing stress. 

Talking with your primary care physician is a great way to build your stress relief toolkit. With the key role our mental wellness plays in our overall wellness, utilizing your doctor as a trusted resource, either with a virtual visit or in-person conversation, can make a big impact.

As the nation battles the spread of coronavirus, North Carolina’s stay-at-home order allows social distancing to prevent overburdened healthcare resources. With many businesses like gyms and yoga studios shutting their doors, wellness and exercise routines are taking on different forms.

Just like continuing to see your doctor to manage your health is important, so is continuing to find ways to exercise. At a time where we want to stay well to avoid not just coronavirus but urgent care and the emergency room, exercise is a great component of your overall plan. 

Beyond the positive impacts on our physical health, exercise also contributes to our mental and emotional well-being. Feeling stress and anxiety is natural in this time of uncertainty so taking any opportunities we can to improve our mental wellness is important.

Here are a few exercise tips and resources to keep your heart pumping and mind active:

Try A New Training Program

Gyms and fitness classes keep us in a routine. Without those typical outlets, we can fall out of our rhythm. Finding a new training program can help provide the schedule and consistency your exercise plan needs. 

• Train for a race. Whether it’s your first 5k or you’re ready for a longer distance, following a running program takes the guesswork out of your schedule. From 5k to marathon, there are training options for each that start at novice/walker and go through advanced, like Hal Higdon’s online plans.
• Apps help bring the gym right to your living room. Kayla Itsines’ SWEAT app features 28-minute bodyweight circuits, meaning there’s no equipment required. These are intense workouts, but they can be scaled for any level and will definitely get you in shape! 

Take it Virtual

Technology gives us the opportunity to make the gym anywhere we are. Just as Gaston Medical Partners has debuted virtual visits for patients that allow them to maintain their health from home, fitness companies are making the same shifts. 

• Many local studios are now offering online classes like Orangetheory and my own go-to yoga studio, Be Yoga. Want to see if your favorite workout spot is offering something similar? Scoop Charlotte has a list of local options so you can feel good about working out and supporting a small business.
• If you’re a group exercise fanatic, Daily Burn offers a library of classes you can stream at home. High-intensity workouts, yoga and pilates, barre – you name it and they have a solution. Their 30-day free trial also means you can give it a whirl to see if it’s right for you.

Keep It Simple

Staying well and getting in your exercise doesn’t have to be complicated. 

• Walk right out your front door. Getting out in your own neighborhood for a 30-60 minute walk gives you the chance to wave at neighbors from a distance, look at all the gorgeous flowers that are blooming and maybe even get inspiration for your next landscaping project. 
• Don’t forget about your workout buddies. When we have accountability partners we’re more likely to stay consistent with our exercise. You may not be able to see your regular gym friends, but FaceTime or hop on a call to trade tips and tricks for keeping up your routine at home. 

No matter what your “normal” routine is, find a way to create one for now. Developing your “new normal” and finding exercise options that work for you will help keep you well both mentally and physically. Don’t forget that staying healthy also means continuing to attend your well visits and managing your ongoing health needs.

Gaston Medical Partners Coronavirus FAQs – Testing & Virtual Visits Now Available

Can Gaston Medical Partners test me for coronavirus?

How is Gaston Medical Partners keeping patients safe at their offices?

What is coronavirus and how can I stay well?

• Wash your hands regularly, scrubbing for at least 20 seconds
• Use alcohol-based hand sanitizers that contain at least 60% alcohol
• Cover your mouth when coughing
• Stay home if you are sick and, even if you are not sick, practice social distancing
• Do not share food and drink with others
• Frequently disinfect high-touch surfaces