Latest / Morning Medical with Dr. Chow / Jet lag apps, sleep disorders, and lifestyle changes to reduce cancer risk

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Jet lag apps, sleep disorders, and lifestyle changes to reduce cancer risk · Morning Medical with Dr. Chow

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Good morning, and welcome to another episode of Morning Medical with Doctor Chiao.
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I am Doctor Chi-Ming Chiao, your host for today's show.
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As always, we are here to intriguing lineup of topics to discuss, starting with an exploration
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into the effectiveness of jet lag apps.
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This is followed by a health report on treating sleep to orders, some crucial lifestyle changes
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for men to reduce cancer risk.
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And finally, and ask a doctor's segment on preventing scarring from bug bites and poison
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eye be.
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Jet lag from traveling can be a nuisance, whether you are on vacation, a work trip, or
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even returning home, but experts say there are ways to minimize the misery, such as using
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different apps.
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A growing number of Canadians are hoping to squeeze in a summer getaway this year despite
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cost of living concerns.
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Recent IPSos polling done exclusively for global news shows, The further away one
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travels, the worst the jet lag can be.
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If you cross time zones, There is a real extreme form of adjustment that happens.
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Said Olivia Walsh, chief executive officer of startup arcuscope, and researcher in the
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department of neurology at the University of Michigan.
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Most people do not have the best sense of what their circadian time or their biological time
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is She said, in an interview with global news.
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In recent years, several apps have been developed to mitigate the effects of jetlag and
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help people adjust their schedules to a new time zone.
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Walsh, who developed one of these apps called entrain back in 2014, said such tools are great
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because it is not always intuitive to know when light is helping you or hurting you.
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So What exactly is jetlag?
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Our body has an internal clock called the circadian rhythm, which takes signals from the
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environment to remain aligned with the local time, said Ralph Missselberger, an expert in
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behavioral neuroscience, and a psychology professor at Simon Fraser University in
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Vancouver, British Columbia.
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This circadian rhythm regulates a person's sleep cycle telling them when to sleep and wake
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up.
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Jet lag occurs when a person's body clock is misaligned from the time zone they are in.
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The brain gets totally confused when it sees light and food earlier or later than expected.
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Walsh explained.
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Jet lag can hit people in different ways and at different times, but most commonly, it affects
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a person's sleep.
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That could mean they either have insomnia, trouble falling asleep, staying awake, or they
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feel tired during the day.
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Some people may also feel nausea.
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Walsh said, because your stomach might not be used to handling food at the time you are
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eating it.
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However, these effects of jetlag are temporary.
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Walsh noted that the general consensus is that it takes about a day for every hour that a
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person is shifting time zones.
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So if you are 5 hours away from your original location, it could take about 5 days to adjust
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and start feeling better.
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There are several online apps available that are designed to help beat jetlag.
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Some more effective than others.
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Experts say, for instance, time shifter, which is available on the App Store and Google Play,
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takes your flight numbers and times and then sends alerts, prompting actions related to
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light exposure, caffeine intake, taking melatonin, and eating.
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It costs $9.99 per plan, but offers 1 free trial.
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Another tool called Jetleg Rooster, is not an app, but a website, and it is free to use.
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It collects information about your flight and current sleep schedule, and then based on an
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algorithm gives you a timeline of when you should try to sleep and seek light.
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Arcashift developed by Walsh is not billed as a jet lag app, but focuses on beating shift work
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burnout.
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Walsh said this app is mostly tailored for people with irregular schedules, which jet
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lagged people are.
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Among the differences between apps would be how accurate they are to your particular time zone,
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she said.
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But the basic idea of a jet lag app is to advise people on queues like light and food so
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they move closer to the new time zone.
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I think there are different levels of how practical the schedules are and how adjustable
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they are to what people's constraints are on their schedule.
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Walsh said, Misssel Burger, who has advised professional sports teams like the Vancouver
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Kinox and Golden State Warriors said he would normally guide players who were traveling to
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start shifting their schedules to the new time zone a day or 2 in advance.
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If you can prepare a few days in advance, then that can be really helpful, he said.
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Whichever app you choose to use The most important thing to consider is the
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recommendation about light.
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Both Walsh and Misleberger stressed.
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Walsh said light will shift the circadian clock.
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Which is why it makes sense to recommend when to expose yourself to it or avoid it.
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If you come into it with no knowledge, which would be the case for most people, Then the one
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thing that I would say is if the app does not focus on light exposure, ignore it.
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Misleberger said, There is limited scientific evidence on how effective apps can be to
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mitigate the effects of jetlag.
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But Walsh said there is emerging data showing that if you get people light and put them on
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schedules in controlled environments, you can shift their circadian rhythms really fast.
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I would say the goal is to get people's rhythms to sync up to the new time zone as quickly as
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possible.
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She said.
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Having used some of these apps himself, Missselberger said he still gets jetlag when
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traveling, but they can really minimize the misery.
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Other tips to beat jetlag include napping ahead of time called sleep banking before your
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flight, which can help overcome long periods of being awake, Walsh advised, knowing when to be
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active and to exercise can also help a person get over jetlag, she said.
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Taking a supplement of melatonin, which is a hormone in the body that regulates the sleep
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cycle, is another option.
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Mistleberger said there is some evidence that melatonin can help reset your body clock and
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overcome jet lag.
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Good sleep solves everything, he said.
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From insomnia to restless leg syndrome to sleep apnea, more than 50,000,000 Americans suffer
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from sleep disorders.
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Sleep aids and supplements are often the first things people reach for when experiencing these
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problems, but recent research suggests that one is better than the other.
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With sleep disorders on the rise, many individuals are turning to supplements.
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Sleep is like a medicine.
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That's your time when you rejuvenate.
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You grow again.
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You feel relaxed.
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Fulfilled, said Jagdesh Kuchadani, PhD, public health professor at New Mexico State
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University.
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Research at Johns Hopkins suggests that melatonin may help reduce the time it takes to
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fall asleep and improve overall sleep quality particularly for those with insomnia or jetlag.
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This is important because this pattern of restless sleep affects the daytime functioning.
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Said, Lord Stelroso, MDMS Family Medicine professor at the University of California, San
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Francisco.
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However, melatonin is not without its drawbacks.
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Some people may experience side effects such as daytime drowsiness, headaches, or dizziness.
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Also, Melatonin is not regulated by the food and drug administration, and some doctors
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prefer self care measures.
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1, maintaining a schedule, keeping technology away in the bedroom, not drinking coffee and
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alcohol before you sleep.
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Those are 3 basic things that you can do to ensure that you're getting good quality sleep
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and are at lower risk for health problems, said Kupchadani.
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Another commonly used sleep supplement is magnesium.
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It helps with muscle relaxation, lowers cortisol levels and increases the hormone
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melatonin.
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The downside is that it takes longer to work.
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Ultimately, Doctors say magnesium is better for long term use.
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Not only does it improve sleep quality, but it also lowers blood pressure and reduces the risk
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of type 2 diabetes and osteoporosis.
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The bottom line, according to Kuchadani, is that sleep is the best medicine available for
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free, and maintaining it should be a number one priority.
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Cancer is one of the leading causes of death worldwide and represents a growing major public
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health problem.
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According to the Indian Council of Medical Research, the common cancers in men in India
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are lung cancers, oral cancers, colorectal cancers, esophageal cancers, and prostate
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cancers.
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Lifestyle is one of the most important positive agents for these cancers.
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These lifestyle factors include tobacco, alcohol, diet, obesity, and physical
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inactivity.
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Tobacco, whether consumed or chewed in forms like Gupta or kaini or smoked in the form of
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cigarettes or beaties, is a significant risk factor.
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Various studies have proven the use of tobacco as a cause of cancers, especially lung cancers,
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head and neck cancers, urinary bladder cancers, and gastrointestinal cancers.
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Alcohol abuse is another major factor being a very toxic and classified as a group 1
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carcinogen.
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It is responsible for various types of cancer, including head and neck cancers esophageal,
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liver, and colorectal cancers.
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Alcohol has also been shown to be synergistic with tobacco in causing oral cavity cancers.
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Diet and nutrition also play a critical role in the development of cancers.
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A diet rich in saturated fats, red meat, high sugars, junk food, and derivative products can
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increase the risk of developing cancer.
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On the other hand, eating a healthy diet can prevent the development of cancer by 30% to
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50%.
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Cancers like colorectal, prostate, liver, stomach, and head and neck cancers are
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particularly influenced by diet.
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Obesity and high body mass index represent fundamental factors, second only to smoking.
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As the most common causes of cancer.
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Numerous studies have highlighted that weight gain in adulthood is related to various types
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of cancer such as breast, colorectal, prostate, kidney, ovarian, stomach, endometrial,
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esophageal, pancreatic and other cancers.
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Physical inactivity is another significant risk factor.
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Studies have found that increased physical exercise is linked to a 10% to 25% reduction in
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the risk of developing cancers.
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Simply incorporating regular physical activity into your routine can make a substantial
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difference.
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While you cannot exercise control over all the cancer causing factors, you can take control of
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the things that are in your hand.
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Here are 5 lifestyle changes to reduce cancer risk in men.
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First, quit tobacco.
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This is perhaps the single most effective measure you can take to reduce your cancer
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risk.
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Whether you consume it in smoked or chewed form, eliminating tobacco from your life can
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drastically lower your chances of developing several types of cancer.
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2nd, decrease your alcohol intake.
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Reducing the amount of alcohol you consume can lower your risk of developing cancers related
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to alcohol abuse.
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3rd, eat healthier foods.
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A balanced diet must include vegetables, fruits, and whole grains.
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It is critical to consume healthy fats like polyunsaturated and monounsaturated fats in
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place of trans and saturated fats.
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Decreasing the use of processed sugar is also important.
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Additionally, minimize your intake of red meat.
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And choose beans, fish, or chicken instead.
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Consumption of vitamin d and antioxidants are also essential.
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4th, be physically active.
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Staying physically active prevents you from gaining excess weight, which lowers your risk
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for several serious diseases.
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Simply walking for 20 to 30 minutes each day can be helpful.
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5th, know your family history.
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Cancer is known to be genetic as an inherited faulty gene that can cause cancer.
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If cancer runs in your family, you may be at higher risk.
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To protect yourself, consult your doctor, and take preventative measures.
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In addition to these 5 lifestyle changes, It is essential to undergo regular medical screening.
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Early detection of cancer with medical tests will allow the right treatment to be started
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the right time.
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Regular health examinations can help detect early symptoms of the disease and get treated
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accordingly.
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With the arrival of summer comes more time spent outdoors, which also means a greater risk
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of itchy skin conditions.
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Bug bites and stings are naturally more prevalent in the warmer weather, which brings
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out more insects according to the National Institutes of Health, Also, exposure to skin
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irritating plants, most notably poison ivy, increases during the summer months.
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As bug bites and conditions like poison ivy become more common, the resulting itching and
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scratching can wreak havoc on the skin.
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To help reduce the likelihood of scabbing and scarring, Fox News Digital reached out to 3
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medical doctors, who offered their best advice for conquering the itch and keeping skin
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healthy.
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So what causes the itching?
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Local skin reactions are caused by an inflammatory response to 1 or more of the
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substances injected by the biting insect or secreted by the offending plant or chemical
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said Mark Lofman, MD, a board certified family physician with Cook County Health in Chicago.
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This reaction typically remains localized, he said, but in some cases, it can spread to cause
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a more systemic or more generalized reaction.
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Either through our bloodstream or as is the case with poison ivy and poison oak by
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inadvertently spreading the substance to other areas with our hands and clothing.
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What causes scarring?
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With bug bites or allergic reactions to poison ivy, the bites and rashes themselves do not
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typically cause disruption to the skin barrier, but they can cause a lot of inflammation, said
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Chris G.
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Adogan, MD, a board certified dermatologist with dermatology and laser center of Chapel
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Hill in North Carolina.
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The inflammation can lead to persistent redness and pigmentation, even if the bite or rash is
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not scratched.
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This discoloration will resolve over time.
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She told Fox News Digital.
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If the bite or poison ivy is scratched, especially to the point that the skin barrier
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is disrupted and causes bleeding that causes a wound that may leave a permanent scar.
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The doctor warned.
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So how can you manage the itching?
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Once you have been bitten or see evidence of poison ivy, Experts recommend administering
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prompt treatment with an over the counter anti inflammatory cream, calamine lotion, or 1%
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hydro cortisone cream.
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Both poison ivy and bug bites are very itchy and the sooner the inflammation is calm down,
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the faster the healing process will be, said Lauren Fine, MD, a board certified
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dermatologist at Find Dermatology in Chicago.
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Often, the most skin damage is done from aggressive scratching which will cause more
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itching and inflammation.
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Oral antihistamines can help with ongoing or recurring itchy skin problems but be cautious
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about dosing and drug interactions, said Lofman with Cook County Health.
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It is also important to be mindful of sun exposure.
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Experts noted.
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Fine recommended applying sunscreen to affected areas and keeping active lesions out of the
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sun.
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To prevent scratching and potential skin damage, she also suggested keeping bites and
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rashes covered so that there is less temptation to scratch.
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Wearing protective clothing and using insect repellent, especially during the evening hours,
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can help prevent skin irritants.
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Fine said, For best results, use products that contain active ingredients approved by both the
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Centers for Disease Control And Prevention and the Environmental Protection Agency.
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You can also check with your family doctor or a pharmacist for bug repellent suggestions.
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Experts advise If extreme itching or skin disruptions continue, it is wise to check with
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a doctor or dermatologist as well.
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Some people are more sensitive to skin issues than others and may need prescription
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medication.
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That wraps up today's episode of morning medical with doctor Chow.
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Thank you for joining me as we explored the effectiveness of jet lag apps, ways to treat
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sleep disorders, lifestyle changes to reduce cancer risk in men, and tips for preventing
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scarring from bug bites and poison ivy.
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Remember, your health is your wealth, so take good care of yourself.
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Until next time, stay healthy and stay informed.