Do you struggle to get a good night’s sleep? If so, you’re likely feeling fatigued throughout your day, which can cause serious problems for your health, your job and your life.

Symptoms of Fatigue
Fatigued individuals typically experience drowsiness, mood changes, loss of energy and appetite, headaches, and a lack of motivation, concentration and alertness. Men and women often differ in their symptoms—men may become angry, while women more often feel sadness.

Fatigue in the Workplace
Going to work fatigued even occasionally impairs your ability to perform your job at the highest possible level. The above symptoms are obviously not conducive to productivity, and can also create a safety hazard depending on the job.

Health Concerns
Studies show that fatigue can lead to other medical conditions, such as depression, anxiety, high blood pressure and diabetes. Similarly, many health conditions can cause the poor sleep that produces fatigue.
In addition, while many people suffer simply from trouble sleeping, others have more serious sleep disorders such as sleep apnea or insomnia.

Sleep Hygiene
There are certain ways you can improve your sleep, referred to as “sleep hygiene.”

• Strive for seven to eight hours a night. This may involve changing the schedule you’re used to, but it’s vital to make sleep a priority.
• Keep a regular schedule—try to go to bed and wake up the same time each day, including weekends.
• Create a good sleep environment, including comfortable room temperature, minimal noise and sufficient darkness.
• Keep track of habits that help you fall asleep, like relaxing music or reading before bed. Repeat those activities each night.

Healthy Habits
There are some specific habits that will help you not only sleep better, but lead a healthier lifestyle in general:

• Eat nutritiously. Good eating habits can help you sleep better and feel energized all day. Also, avoid big meals right before going to bed.
• Exercise regularly. This also helps your sleep quality and daytime energy level. Just be sure to avoid vigorous exercise close to bedtime.
• Avoid caffeine and nicotine three to four hours before going to bed.
• Limit alcohol before bed, as it can reduce sleep quality.

Migraine headaches are episodic, recurrent, throbbing headaches that usually occur on one side of the head. Migraines last from several hours to several days, and are often accompanied by nausea, vomiting and sensitivity to light and sound.

Types of Migraine
Migraines are classified into two types: classic or common. Classic migraine, or migraine with aura, is a migraine that is preceded by visual disturbances such as flashing lights, jagged lines or distorted images. There can also be neurological symptoms including numbness or weakness on one side of the body, severe dizziness or difficulty speaking. These pre-headache symptoms are the aura, which is an indication of the impending headache.
Common migraine is simply a migraine that sets in without an aura. However, many common migraine sufferers do notice subtle indications that a migraine is coming several hours or days before it starts. These symptoms include feeling elated, energetic, thirsty, hungry for sweets or feeling drowsy, irritable or depressed.

Causes
The exact cause of migraine headaches is unknown. Experts believe that migraines are hereditary, and that 60% of adults with migraines and 90% of children with migraines report a family history of the condition. 

Several theories exist about their cause. Migraine pain is believed to be primarily related to abnormal constriction and dilation of blood vessels surrounding the brain. The reasons for these changes in blood vessels are unclear. One theory blames changes in the trigeminal nerve system—a major pathway in the brain—and another suggests that imbalances in the brain chemical serotonin might be the culprit.

Triggers
A number of factors can generate migraines. Keep in mind that these triggers do not cause the pain associated with a migraine attack, but rather activate a chemical imbalance that already exists. Such triggers include:

• Alcoholic beverages
• Certain foods like fermented, pickled or marinated foods
• Chocolate
• Food additives such as monosodium glutamate, sodium nitrate, aspartame and caffeine
• Hormone fluctuations due to oral contraceptive use, hormonal therapy, pregnancy or the menstrual cycle
• Changes in sleep habits and meal times

Before being diagnosed with Type 2 diabetes, most people develop “prediabetes,” a serious medical condition in which blood glucose levels are higher than normal.

People with prediabetes often have no signs or symptoms, or don’t recognize them because they develop slowly over a period of time.

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Risk Factors
If you are overweight and age 45 or older – You should be checked for prediabetes during your next routine medical office visit.
If your weight is normal and you are over age 45 – You should ask your doctor during a routine office visit if testing is appropriate.
If you are under age 45 and overweight – Your doctor should recommend testing if you have any other risk factors for diabetes, including:

• High blood pressure
• Low HDL cholesterol and high triglycerides
• History of gestational diabetes or delivering a baby weighing 9 pounds or more
• Family history of diabetes
• Belonging to an ethnic or minority group at high risk for diabetes, including African-Americans, 
• Latinos, Native Americans, or Asian Americans/Pacific Islanders
  

Screening and Diagnosis
Screening guidelines for prediabetes and Type 2 diabetes are as follows:

• Fasting blood glucose of 100 mg/dl or lower is considered normal.
• Fasting blood glucose elevated to 100 - 125 mg/dl indicates pre-diabetes.
• Fasting blood glucose elevated to 126 mg/dl or higher indicates diabetes.
• If your blood glucose levels are in the normal range, follow-up tests should occur every three years. If your results indicate prediabetes, you should be re-tested every one to two years after your diagnosis.
  

Prevention and Treatment
If diagnosed with prediabetes, you can and should do something about it. Studies show that people with this condition can prevent or delay the development of Type 2 diabetes through lifestyle changes, including:

• Moderate weight loss (reducing total body weight by 7 percent)
• Regular exercise (30 minutes a day, 5 days a week)
• For some people with prediabetes, early enough intervention can actually return elevated blood glucose levels to the normal range.
  

"True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment." - William Penn

This #WorldSleepDay, Trinity Health Center is here to remind you how important sleep is for your health and wellness.

Sleep ensures your body is recharged and ready for the next day.

? It improves brain function, memory, and problem-solving skills.

? It also boosts immunity and lowers stress levels.

? More importantly, sleep prevents excess weight gain, diabetes, and heart disease.

Health and Wellness tips for your work, home and life—brought to you by Trinity Health Center

Heart disease is a common term for coronary artery disease. It is the number one cause of death in both men and women over the age of 60 in the United States.

Causes
Heart disease is caused by atherosclerosis—a buildup of plaque in the inner walls of the arteries—which narrows, slows or blocks the flow of blood to the heart.

Risk Factors
Controllable risk factors for heart disease include the following:

• High blood pressure
• High LDL cholesterol
• Type 2 diabetes
• Smoking
• Being overweight or obese
• Lack of physical activity
• Using illegal drugs, such as cocaine
  
  

Warning Signs
The symptoms you experience depend on the type and severity of your heart condition. Common signs and symptoms of heart disease include the following:

• Shortness of breath
• Dizziness
• Chest pain or discomfort
• Heart palpitations
• Weakness or fatigue

Call your doctor if you begin to have new symptoms or if they become more frequent or severe.

Treatment
The goals of treatment for heart disease are to relieve symptoms, control or reduce risk factors, stop or slow further damage to the arteries, and prevent and treat cardiac events. Treatment includes several options:

• Self-care and prevention
• Medications
• Procedures to open blocked or narrowed arteries or to bypass them
• Cardiac rehabilitation

Self-care and Prevention

• You can follow a healthy lifestyle to help prevent heart disease:
• Get regular medical check-ups.
• Don’t smoke.
• Maintain a healthy weight.
• Take medications as prescribed.
• If you are at a higher risk for heart disease, ask your doctor about low-dose aspirin therapy.
• Watch for signs of diabetes and see your doctor if you have any symptoms.
• Follow a diet low in saturated fats, trans fats and cholesterol.
• Limit sodium intake to 1,500 to 2,400 milligrams per day.
• Exercise regularly.
• Manage stress by practicing relaxation techniques.
• Drink alcohol in moderation. Check with your doctor to find out if and how much you should drink.

According to the Centers for Disease Control and Prevention (CDC), diabetes is the seventh-leading cause of death in the United States. More than 34 million Americans have diabetes, and 1 in 5 of them have not been diagnosed. 

What is diabetes?
Diabetes is a chronic health condition that affects how your body is able to turn food into energy. The food you eat is broken down into sugar (glucose) and released into your bloodstream. As your blood sugar goes up, your pancreas releases insulin. This allows the blood sugar to enter your body’s cells for use as energy. A person with diabetes doesn’t make enough insulin or can’t properly use insulin. There are two main types of diabetes:
· Type 1 diabetes occurs when your pancreas doesn’t produce enough insulin. This type of diabetes is usually diagnosed in children, teens and young adults, but it can develop at any age.
· Type 2 diabetes occurs when your cells don’t respond normally to insulin, which is known as insulin resistance. Out of the 34 million Americans with diabetes, approximately 90%-95% of them have Type 2 diabetes.

Contrary to popular belief, not all fat is bad for you -- especially if it contains omega-3 fatty acids. While this "good fat" is not naturally produced by the human body, it does play a role in reducing your risk of cardiovascular disease. Adding in good fats to your diet can help you improve your overall health. According to the Cleveland Clinic, here's how you can incorporate good fats into your diet:

Cook with plant-based oils like olive oil, canola oil and peanut oil, instead of solid fats like butter.

Eat seeds and beans like walnuts, flaxseed, sunflower seeds and soybeans.

Eat plenty of oily, cold-water fish like tuna and salmon.

Talk to your doctor about taking omega-3 supplements.

Preventive care, including regular doctor visits, is important for everyone. The following screenings are recommended for men to maintain good health and catch health problems early:

Body Measurement
The American Heart Association recommends that men over age 20 have body measurements taken every two years, although your frequency may vary based on age and existing medical conditions. Measuring height, weight, waist and body mass index will determine whether you are overweight or obese and if your weight is a threat to your health. Overweight people are more likely to develop Type 2 diabetes and high blood pressure and increase their risk for other serious conditions.

Blood Pressure
Men should receive blood pressure screenings at least every two years. Preventive screening of blood pressure can lead to early detection of high blood pressure (hypertension). The cuff placed around the arm during a blood pressure screening measures the amount of pressure the heart generates when pumping blood through the arteries (systolic pressure), and the amount of pressure in the arteries when the heart is at rest between beats (diastolic pressure). Narrowed arteries limit the flow of blood.

In general, the more blood your heart pumps and the narrower your arteries are, the harder your heart must work to pump the same amount of blood. The longer high blood pressure goes undetected and untreated, the higher the risk of heart attack, stroke, heart failure and kidney damage.

Cholesterol Screening
Men age 20 or older should have their cholesterol tested every five years or more frequently if the doctor recommends it. High levels of cholesterol raise the risk of heart attack and stroke. Cholesterol is a form of fat carried in the blood by lipoproteins. Low-density lipoprotein (LDL or “bad” cholesterol) deposits cholesterol on the artery walls. High-density lipoprotein (HDL or “good” cholesterol) carries cholesterol away from the arteries to the liver for disposal. Problems occur when LDL deposits too much cholesterol on the artery walls, or when HDL does not take enough away. This can lead to a buildup of cholesterol-containing fatty deposits (plaques) in the arteries, a condition known as atherosclerosis.

Fasting Blood Sugar
The fasting blood sugar test measures the level of sugar (glucose) in the blood after fasting for eight hours. High glucose levels can be an indication of diabetes. The American Diabetes Association recommends a blood sugar test every three years for men age 45 and older. If you are at risk for diabetes, your doctor may perform these tests at an earlier age, and more frequently. You should also receive a blood sugar test if you experience symptoms of diabetes such as excessive thirst, frequent urination, unexplained weight loss, fatigue or slow-healing cuts or bruises.

Colorectal Cancer Screening
Colorectal cancer screening tests detect cancerous cells and growths, or polyps, that may become cancerous on the inside wall of the colon. Not everyone needs to be tested for colon cancer, though, the need depends on individual risk level. Three major factors influence the risk for colon cancer:

• Age 50 or older
• A family or personal history of colorectal cancer or precancerous polyps
• A personal history of inflammatory bowel disease

If you have these higher risk factors for developing colon cancer, the American Cancer Society (ACS) suggests talking with your doctor about screenings.

Prostate Cancer Screening
Prostate cancer is the most common cancer (besides skin cancer) in American men. As men age, their risk of prostate cancer increases. The ACS suggests that men age 50 and older speak to their doctor about prostate screenings. Consider initiating this talk at an earlier age if you are African-American or have a family history of prostate cancer.

Testicular Exam
Testicular cancer is the most common type of tumor in American men between the ages of 15 and 35. For this reason, all men should receive a testicular examination every time they have a physical exam. In addition, men of all ages, beginning in their teens, should perform a monthly self-examination of their testicles. Testicular exams should check for any masses, as well as changes in size, shape or consistency. For more information about how to do a proper self-exam, visit the Testicular Cancer Resource Center at tcrc.acor.org/tcexam.html.

Dental Exam
The American Dental Association recommends regular dental checkups in which the dentist examines the teeth and gums. In addition, the dentist can evaluate bite and determine problems such as teeth grinding or issues with the jaw joint.

Eye Exam
Eye examinations can determine a need for glasses or contact lenses or a need for a changed prescription. They can also identify new vision problems. Common vision problems detected by regular eye exams include glaucoma, macular degeneration and cataracts.

Hearing Test
A hearing test determines potential hearing loss. The American Speech Language Hearing Association recommends screening at least every 10 years through age 50, and every three years thereafter. Ask your doctor how often you should have your hearing checked.

Skin Exam
To check for skin cancer, the doctor will examine your skin from head to toe, looking for moles that are irregularly shaped, have varied colors, are asymmetric, are greater than the size of a pencil eraser, or have grown or changed since your last visit. Talk to your doctor about getting a skin exam during your regular checkup, and also perform routine self-exams, looking for any spots or moles that fit the above characteristics.

Diabetes is a condition in which your body doesn’t properly process food for use as energy. If you have diabetes, your body either doesn't make enough insulin or can't use its own insulin as well as it should. This chronic disease is the seventh-leading cause of death in the U.S. and the number one cause of kidney failure, lower-limb amputations and adult-onset blindness.

While there are different types of diabetes, Type 2 diabetes is the most common. Fortunately, it’s also preventable.

Consider adopting the following lifestyle changes to help keep this chronic condition at bay:

• Talk to your doctor. What’s considered a healthy diet change for your friend might not be considered healthy for you, too. The best way to determine how to go about changing your diet is by talking with your doctor first.

• Lose weight and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight.

• Move more. Aim to get at least 30 minutes of physical activity five days a week. If you haven’t been active, talk with your doctor to find out what a safe exercise plan is for you.

• Eat healthy. A healthy diet is key to keeping chronic conditions like diabetes at bay. Try things like eating smaller portions, staying away from fatty foods and choosing low-calorie beverages to reduce the amount of calories you eat each day and help you lose weight.

• Get screened. Go to your doctor for routine diabetes screenings. These screenings will let you know how at-risk you are and will help you determine how to further prevent diabetes.
Remember, you have the power to keep your health in check. To find out more about diabetes and your personal risk of developing this disease, talk to your doctor today.