Q & A

October Q&A:  I love to enjoy an occasional sweet treat after dinner. How long should I be waiting before I brush my teeth? 

Answer:

Waiting 30 minutes to an hour after eating to brush your teeth is the best way to ensure you’re protecting your teeth. This is especially true if you’ve had food or drinks that contain a lot of acid, like sodas, sports drinks, sour candies, and even chocolate. The acid in them can soften the enamel. Brushing immediately after eating can spread these acids over the teeth, increasing the risk of enamel erosion. Saliva helps remineralize the teeth, so waiting to brush ensures your saliva has time to wash away the acid.

Be sure to follow your dentist’s recommendations and check out what Mayo Clinic has to say about keeping your mouth healthy. 

Have a Wellness Question? Ask our Wellness Coordinator at wellness@domail.maricopa.edu.

September Q&A:  I started getting migraines. What can I do to help?

Answer:

Migraines can have a large impact on both your physical and mental well-being. Consider keeping a migraine diary to help track and identify triggers, such as smells, bright lights, or foods. For long-term management, staying hydrated and following a regular sleep schedule can help. For more immediate relief options, some options include:

• Resting in a dark and quiet room

• Placing a cool compress on your forehead or the back of your neck

• Seeing if a hot compress can help with the pain

• Taking a warm shower or bath

• Trying small amounts of caffeinated beverages

• Seeing if any essential oils help you feel better

In addition to these home remedies, the Migraine Foundation has information on foods, drinks, and supplements that can help, such as magnesium, omega-3 fatty acids, and ginger. Consider talking to your medical provider about incorporating some of these supplements into your routine. 

Have a Wellness Question? Ask the Wellness Coordinator at wellness@domail.maricopa.edu.

August:  What are some healthy eating tips for a busy schedule?

Answer:

 In today’s fast-paced world, we often hear the refrain “I’m swamped.” Swamped with work, family, and outsized responsibilities where you just can’t seem to get out from under. In this environment, it is often your health that takes a back seat and frankly gets neglected. More specifically, your diet or the way you eat is, let’s just say, not top of mind. So, how does one eat on a busy schedule? What tips can you use to apply to your everyday life to ensure you are getting the nutrients you need while making healthy choices, even if your time is limited?

Johns Hopkins Medicine has excellent tips and tricks for you, whether you are dining out or in, and these suggestions will be friendly to your wallet as well. For additional information and suggestions, please check out this one-pager on how to combat challenges to eating healthy with time constraints.

Have a Wellness Question? Ask the Wellness Coordinator at wellness@domail.maricopa.edu.

July:  How does foam rolling work, and what are the benefits? 

Answer:

Foam rolling came into vogue about 25 years ago at the tail end of the fascination with stretching. It provided an alternative to what was thought to be a phase of the workout routine that was often overlooked. Foam rolling, also known as a form of myofascial release and self-massage, is a method by which a part of the body (e.g., leg, back) is placed on a cylindrical hard styrofoam roller for a period of time to release tension in a muscle. 

How does it work? Foam rolling, if done correctly, allows the pressure of the body part against the roller to result in increased blood flow to the targeted area, which has been shown to relieve pain and discomfort and improve range of motion. There are several studies that have been conducted on the effectiveness of foam rolling. This study is a compilation of the most recent findings. The benefits of foam rolling are said to be many, including injury prevention, increased speed to recover, increased circulation and lymphatic drainage around the affected area, and the removal of waste products (e.g., lactic acid). It has also been shown to promote the breakdown of scar tissue from previous injury. Find out how to properly use a foam roller and explore more about the process.

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

June:  I would like to start meditating, but I am a little intimidated. How can I start slow and integrate meditation into my everyday life, and what are the real benefits of meditation? 

Answer:

Starting meditation doesn't need to be intimidating. It is more about noticing what surrounds you in your everyday life; leaves blowing on a tree, fragrances, or just your breathing. Meditation means something different for everyone and can be practiced in many different ways. It’s completely okay to go slow and start with just a minute or less each day. Even that brief period can make a big difference. Read more. 

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

May:  With the hot weather upon us, can you tell me why it is so important to stay hydrated? How does hydration benefit my body?

Answer:

Staying hydrated is one of the most essential practices for maintaining overall health and well-being. Water makes up about 60% of the human body, and every system within the body depends on it. Proper hydration supports numerous vital functions, from regulating temperature to promoting digestion, circulation, and cognitive function. Here's why staying hydrated is important and how it benefits your health.

• Maintains Body Temperature: Water plays a crucial role in regulating body temperature. Sweating and breathing help the body cool down during physical activities and in hot weather.

• Supports Digestion and Nutrient Absorption: Water aids in the breakdown of food and ensures that nutrients from your meals are effectively absorbed. It helps move food through the intestines and prevents constipation.

• Improves Physical Performance: Dehydration can lead to fatigue, reduced endurance, and muscle cramps during physical activity. Proper hydration ensures optimal performance and recovery during exercise.

• Boosts Brain Function and Mood: Dehydration can impair concentration, memory, and overall cognitive function. It can also negatively affect mood and lead to irritability, anxiety, and fatigue. Staying hydrated helps you stay sharp and positive.

• Promotes Healthy Skin: Water hydrates skin cells, keeping the skin plump, healthy, and glowing. Proper hydration can also reduce the appearance of wrinkles and prevent dry, flaky skin.

Staying hydrated is crucial for maintaining energy, cognitive function, and overall health. By drinking enough water each day, you can help your body perform at its best, prevent dehydration-related issues, and feel your healthiest. Make hydration a priority, and your body will thank you. For more information, visit the Mayo Clinic webpage on hydration.

Additional information on hydration can be found at the following links:

• Clinical Overview of Heat

• Heat Illness Prevention

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

April Question:  How is AI going to impact the health and fitness industry?

Answer:

At its heart, the fitness and health industries are about people - human beings. Although some of the technology that we see and use is as advanced as it is, the bottom line is that it tracks and monitors human behavior. So, although I feel that AI may create some interesting and innovative technologies, I don't think it can replace humans and the motivation required to attain good health. 

There are some Artificial Intelligence (AI) technology tools such as 

• Motion capture systems designed to track movement and guide exercise

• Feedback on nutrition and metabolic data to help in weight loss and other calorie-related challenges

We know that AI is going to be a part of health and fitness just like it is in every other industry. But it is important to understand that at the core of health and fitness is the human being, and there is no replacement for that. Even with all of the AI available, it is still necessary to go back to basics and limit screen time as much as possible, move your body, eat well, be with your community, and practice mindfulness. Find out more about how AI is impacting health and fitness.

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

March Question:  Fitness memberships and buying equipment can be expensive. Can I get the same results from exercise without equipment or without belonging to a gym?

Answer:

Yes, you can get the same workout at home as you do in the gym. Although the gym offers more equipment and variety (compared to most home gyms or home equipment), working out at home has some advantages:

• Convenience is the primary advantage. Instead of having to sit in traffic or wake up early, your area for fitness is close by, maybe in another room or the basement or garage. Having an area for exercise at home is a great way to make your trip to the “gym” super convenient. 

• Another advantage is that you can supply your home workout area with anything you want. The types of mats, weights, resistance bands, or implements you use are up to you, and you are not bound by what is available in the fitness facility. 

• In addition, there will be no waiting times for machines. Sometimes treadmills and other cardio equipment come with a 30-minute maximum at the gym or fitness due to high demand. This will never be an issue at home. 

Given all of that, if you exercise at home, you rely on your internal motivation, and for some, that is a tall order. Some of us need the gym facility, class, or social aspect to remain motivated, and some don’t. Please keep that in mind when deciding to develop your own home routine. Also, you may have space restrictions that you would not find in gym facilities. There are pros and cons to both.  Find out more about the pros and cons of working out at home. 

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

February:  What are “Hot Flashes,” and how do I prevent them?

Answer:

Hot flashes are usually associated with menopause, a natural part of aging. Hot flashes are often described as a sudden feeling of intense warmth, usually in the chest, neck, and face, and are associated with sweating, reddened skin, a rapid heartbeat, chills, anxiety, fatigue, irritability, and forgetfulness. Find out more information about hot flashes and how to treat and prevent them.

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

December/January:  What are some things I can do to help me sleep better after a long day at work?

Answer:

Take some time before getting into bed and check in with yourself.  Try to either journal about it or just think about the emotions and behaviors that you experienced throughout your day. There may be something that happened during the day that is “keeping you up.” You may also be experiencing developed anxiety about falling asleep, which can keep you from falling asleep. Try some mind-body techniques to quiet your system and your mind. Breathing exercises, guided meditations, or clinical hypnotherapy. If you practice this on a regular basis, you will get better at it, and it will become part of your bedtime routine. Try to make sure you get enough sunshine in the morning, and avoid bright light and screen time an hour prior to bedtime. Regular exercise and eating a healthy diet can also go a long way in helping you get to sleep after a long day. 

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

November:  What is weight-bearing activity, and why is it important?

Answer:

Weight-bearing exercise is an exercise or activity that involves using the lower half of your body (e.g., feet and legs) to support your body weight. Even walking is considered weight-bearing. It is recommended that weight-bearing exercises be performed 3-4 times per week for at least 30 minutes each session.  During weight-bearing activity, your bone adapts and builds more bone cells in response to the impact of weight and the pull of muscle tissue as you move. As a result, the bone becomes stronger and denser. Weight-bearing activity improves strength and joint mobility and can reduce your risk of fractures as well as your risk of conditions such as osteopenia and osteoporosis. Find out more information on weight-bearing exercise.

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

October:  What is the best time of day to exercise? 

Answer:

The answer is not conclusive, as there are many opinions, but information on the pros and cons may help you determine what time is best for you. 

Morning: Exercise in the morning is preferable to many as the sun rises and you are getting in your activity, you may feel a sense of accomplishment, and it is a great way to start the day. However, if you are not an early riser, morning activity can be difficult. You may also find that you don’t have the needed energy to get through your routine, which can hamper your health results in the long run. 

Evening: Some of us can’t imagine being active in the morning. Isn’t that the time when we should be sleeping? But evening exercise does come with its advantages. Some evening exercisers find they have more optimal endurance, strength, and flexibility later in the day as they have had the entire day to “warm up.” There is also an argument that energy levels are higher in the late afternoon and early evening. But if you are not a “night owl,” evening activity might not be for you. Depending upon your situation, your days may be fraught with responsibilities (e.g., children, work) that do not leave you with the energy to exercise after the day is through. 

Midday: If you have the time, midday exercise wins out when resourcing most experts in the field. The midday routine may be best for your health. A recent study showed that afternoon exercise may reduce the risk of heart disease and early death. In addition, you may have lots of energy in the middle of the day. However, if you are working during the day, the midday activity route may not be an option. So, simply put, there are benefits to exercising at various times of the day, the trick is to find out what works best for you in terms of your sleeping patterns, work and life schedule, and preference. 

Have a Wellness Question? Please submit an Ask Wellness help desk ticket. 

September:  I have a pain at the bottom of my foot. It hurts when I take a step. I was told it might be plantar fasciitis. What is plantar fasciitis? 

Answer:

Plantar Fasciitis  is a common cause of pain in the heel or bottom of the foot. It is usually caused by inflammation (swelling) of a thick band of tissue that is located at the bottom of the foot that connects the heel to the toes. Plantar Fasciitis is typically felt as a stabbing pain that occurs in the morning when taking the first steps after getting out of bed, standing for too long, walking, or during intense activities requiring impact on the feet (e.g., basketball, tennis, etc.). 

There are things you can do to alleviate the pain, but remember this is an inflammatory issue, and rest from activity is going to be an important part of your road to getting better.  

For any medical issue like plantar fascitis, we recommend seeing a medical provider. 

August: I am not able to go outside because it is too hot. Can you recommend some indoor activities so that I can keep up with my wellness routine? 

Answer:

With summer in full swing and rising temperatures outside it is important to know what you can do indoors to take care of yourself. Although a staycation may come to mind, self-care doesn’t have to mean extravagant vacations or days at the spa. 

There are many ways to practice wellness indoors; many affordable options can be practiced without leaving home. In the list are three options that may not be appropriate during an Arizona summer unless you partake in them during the early morning or evening hours when there is no direct heat from the sun. Otherwise, you can have it at working on your wellness in the comfort of your home. 

July: What is the story with cold remedies?

Answer: 

As I write this, I am coping with a summer cold. You know, the constant nose itching and the difficulty sleeping due to congestion. Well, I have always thought a good question in our wellness newsletter would be, “what is the deal with cold remedies?” With a billion-dollar industry built around ridding ourselves of colds, we need to know what really works so that we are spending our money wisely. After some legwork, I found a wonderful Mayo Clinic article that answers not only the question of what works but delves further into what is a waste of money and what supplements and remedies on the shelves have and have not shown to conclusively have a benefit. 

June: What is it about swimming that makes it such a good exercise?

Answer: 

Swimming is a low-impact exercise that incorporates most, if not all, of the muscles in your body. Swimming is also appropriate for all bodies and sizes and can be modified to span the spectrum between light and heavy exertion. There are many benefits to swimming and many people swim to improve heart health, increase or enhance muscular strength, and even reduce stress. 

Learn more about the benefits, ways to get started, and examples of swimming workouts. 

May: What is the impact of technology on well-being?

Answer: This question leads to a more complicated answer than what it would seem on its face. Technology is something we work with and are surrounded by every day. Although there are many negative aspects to using technology – alongside those consequences, there are also potential health benefits that should be considered. Let's take a look at the dark side of technology first. 

THE DARK SIDE

Musculoskeletal issues

Looking down at an electronic gadget for long periods can lead to neck and back pain, as well as pains in elbows, wrists, and hands. Laptop and smartphone usage can involve people sitting in positions consistent with poor ergonomic function and poor ergonomic positioning. As well as back pain from computer use, often caused by poor gaming posture or computer posture, there have also been reports of “selfie elbow” or “texting thumb” caused by technology overuse. To avoid or minimize these concerns: 

• Ensure proper sitting posture at the computer by ensuring that your desk, seat, and screen set-up is optimized – the UK's NHS has detailed guidance on achieving this.

• Hold your phone or device out in front of you. Position the device so it is in front of your face with your head sitting squarely on your shoulders..

• Consider using a standing desk. With this setup, you will be able to look squarely at your computer and this will help you avoid the health dangers of sitting all day.

• If you are texting and are experiencing pain in your thumbs, you might need to use other fingers to text, or you might want to use a stylus (a small pen you can use on your device screen).

• Take regular screen breaks –  walk around, stand up, or stretch – This will help relieve tight muscles and stress.

Eye strain

Digital eye strain, sometimes called Computer Vision Syndrome (CVS), is one of the most commonly reported symptoms of too much screen time. For example, one study suggested over 60% of Americans were affected by it. Symptoms of digital eye strain include dry eyes, redness around the eyes, headaches, blurred vision, plus neck and shoulder pain. To reduce digital eye strain: 

• Practice the 20-20-20 rule - take a 20-second break from the screen every 20 minutes and look at something 20 feet away. You could set a timer as a reminder.

• Reduce overhead lighting to minimize screen glare. Try to work in natural light if you can.

• Increase text size on devices so you can read comfortably.

• Blink a lot – we can blink less when staring at our devices. This can lead to dry eyes. If dry eyes are bothering you, using eye drops could help.

• Get regular eye check-ups. Poor eyesight contributes to eye strain. Regular check-ups will help ensure timely prescriptions when you need them.

Disrupted sleep

Using your device shortly before going to bed can affect your ability to fall asleep. Data show that the blue light from devices can lead to heightened alertness and disrupt your body clock. Additionally, activities on digital devices and what we watch can be stimulating and make us much less ready for sleep. It’s important to distinguish between interactive and passive technological devices. Passive devices are those which require little or no input from users. Examples include listening to music, reading an e-book, or watching TV or a movie. With interactive devices, what is viewed on-screen changes with input from the user. For example, playing a video game is interactive, as is chatting on social media. Interactive activities are more likely to disrupt sleep than passive activities. Here are some things you can do to avoid sleep disruption. 

• Stop using your device at least one hour before going to sleep every night. 

• Dim your screen as much as possible for evening use. You can also invert the screen color (i.e., white font on a black background), and many devices come with a 'night-time mode,' which is easier on the eyes before bed.

• Consider software that decreases the amount of blue light on computer screens. An example is a program called f.lux.

• If you can, consider making your bedroom a screen-free zone and keep the room dark before going to bed.

• Establish a routine that doesn’t involve screens to help you relax before going to sleep.

Physical inactivity

Excessive use of technology can contribute to physical inactivity. For example, according to one study, 38% of parents worried that their children weren’t getting enough physical exercise due to excessive screen time. Inactivity is linked to a range of health conditions, including obesity, heart disease, cancer, and diabetes. The Covid-19 pandemic – which kept people at home, increased reliance on digital technology, and saw sporting events around the world canceled – didn't help. Still, even before Covid, it’s estimated that physical inactivity was costing 5.3 million lives a year globally. Here are some ways to stay active: 

• The World Health Organization recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week for adults.

• Avoid prolonged sitting; get up and stretch every 20 to 30 minutes. Walk around, take restroom breaks, and carry out simple stretches to pump fresh blood and oxygen through your body.

• Do what you enjoy – whether that’s walking, cycling, swimming, or a team sport.

• Certain apps and wearable technologies can help keep you active – for example, by sending push notifications telling you it's time to move or by helping you set and track fitness goals.

Psychological issues

Using your screen excessively can negatively affect your mental and emotional well-being. An example is that more screen time can induce anxiety because someone hasn’t replied quickly enough to your WhatsApp or text message. Or you might be checking your social media feeds to see how many likes your last post received. It’s easy for both adults and children to compare themselves unfavorably to others on social media, which in turn can lead to feelings of anxiety. There is something called doom-scrolling - looking for news multiple times per day. Typically, bad news, which is often reported if seen frequently, can have an adverse effect on human health. Data show that 1 in 5 Americans now obtain their news from social media. Here are some ways to minimize the effect of technology on mental health: 

• Limit your time on social media – one study found that the less people used social media, the less depressed and lonely they felt. You can use a timer or app to track your usage.

• Use real-world activities and work within your immediate surroundings and circumstances - read a book, watch a movie, go for a walk, do some baking, or phone a friend.

• Remember, social media is often not a true reflection of reality – user feeds are often highly curated and show only a small proportion of real life.

Negative effects on kids

Children can be more sensitive to the effects of technology overuse than adults because children’s brains are still developing. Studies suggest that excessive screen time and social media use among kids and teens can impact social skills, creativity, attention spans, and language and emotional development delays. Children can also experience poor posture, eye strain, disrupted sleep, and lack of physical activity, leading to obesity. Here are some ways to minimize the effect of technology on children.

• Monitor screen time. The American Academy of Pediatrics recommends children under 18 months old avoid screen time altogether, except for video chat, while 2-5 years old should have no more than 1 hour a day of supervised viewing. For older children, the Academy no longer provides a specific recommended time limit (previously, it recommended no more than 2 hours per day, but this was seen as unrealistic given how pervasive technology has become). Instead, the Academy encourages parents and caregivers to set sensible screen limits based on their own circumstances.

• Talk to your kids about how digital devices can disrupt sleep and encourage them to avoid screens for at least an hour before bedtime.

• Set aside time without technology – turn off electronics at specific times or set days of the week.

• Model good behaviors for your children.

Impact on hearing

Excessive and prolonged use of earphones, headphones, or earbuds at high volumes can cause hearing loss. The World Health Organization estimates that 1.1 billion young people worldwide are at risk of hearing loss due to unsafe listening practices, in part from listening to music via headphones or earbuds. Noise exposure is one of the most common causes of hearing loss. Here are some ways to minimize technology's impact on hearing. 

• Use outside-the-ear headphones www.shokz.com provide a buffering space between the music and the ear canal.

• Improve both your listening experience and protect your hearing with high-quality headphones

• Consider noise-canceling headphones or noise-isolating headphones, which create a seal around the ear that creates a physical barrier between the ear and the outside noise.

• Listen at no more than 85 decibels (dB) for no more than 8 hours per day.

THE BRIGHT SIDE 

Technology is not all bad. If used in the right way, tech can positively impact our health. Digital apps can help us improve our diets, track our fitness activities, and remind us to get up and move or take our medication. Well-sourced and credible medical information is online as a resource. This allows people to research their own health conditions (although it's important to note that misinformation also exists, and looking up information about health symptoms online can sometimes be a double-edged sword, causing needless worry). In addition, technology helps medical providers ensure better patient care, improve relationships with patients, and deliver medical results directly to patients’ phones: 

• Online medical records 

• Apps that track chronic illnesses and communicate essential information to doctors.

• Virtual medical appointments – through video and phone consultations

How do we use technology in a positive way?

Some tips for ensuring healthy screen time include:

• Remove unnecessary apps from your phone to prevent you from constantly checking them.

• Set screen time limits, stick to them, and take regular breaks.

• Review and maximize your privacy settings on social media. 

• Keep mealtimes gadget-free.

• Keep electronic devices out of your bedroom. 

• Avoid using digital devices for at least an hour before going to bed.

• Use the internet to stay connected but prioritize real-world relationships over virtual ones.

If you are a parent or caregiver, many of the same principles apply:

• Set limits on screen time and restrict it before bedtimes and during mealtimes.

• Encourage in-person interactions over online interactions.

• Encourage children to have technology-free playtime.

• Make sure you're aware of what programs, games, and apps they are spending time on – you can read our article on apps and websites parents need to know about here.

• Explore technology together with your children.

• Use a parental control app like Kaspersky Safe Kids – as well as minimize their exposure to inappropriate content. It also helps you manage their screen time and includes expert advice and tips from child psychologists on online topics. 

In summary, technology is an integral aspect of modern life, and computer use has both positive and negative effects on human health. Taking sensible steps – such as setting limits on screen time, ensuring correct posture, taking regular breaks, and keeping active – can help minimize the impacts of technology on health. 

April: What is the recommended amount of physical activity for adults, as per the World Health Organization (WHO)?

The recommended amount of activity you should strive for on a weekly basis is 2.5 hours. Although that may sound like a lot, let’s break it down. 

The recommendations are based on obtaining approximately 30 minutes of moderate activity most days of the week. For individuals who are just starting an exercise routine, the 30 minutes can be broken down during the day. For example, three 10-minute exercise sessions or six 5-minute exercise sessions would be fine. 

Moderate activity refers to the intensity of the movement. In this case, “moderate” can be measured by how you are breathing. You will know you are performing a “moderate” intensity of exercise if you can still speak without much difficulty while moving. See the Talk Test for more information on an easy way to determine your intensity level. 

Remember, although there are guidelines, the activity is individual, so listen to what your body is telling you. If you are feeling good, then kick it up a notch and do more than normal. If you are not feeling up to it, then take a rest and pick it up again later when you are feeling better. Additional health benefits can be achieved by increasing time and/or intensity of exercise.

March: How much sleep is enough?

The issue of sleep is somewhat controversial. Although there is a consensus that we need to sleep, the amount of sleep we need is often up for debate. Dr. Maiken Nedergaard from the University of Rochester says that “While you sleep, your brain is working. Sleep helps your brain to learn, remember, and create and during sleep your brain acts like a kidney, flushing toxins from the system.” So, it is no wonder that after a good night’s sleep we feel refreshed and ready for the day. But how much sleep is appropriate to get the rest we need. Well, it all depends. Some of us can function on minimal sleep and some of us need a full night. 

To help us, there are some guidelines

In addition to age, there are other factors that can affect your sleep. Learn more. 

February: How can I avoid injury when I go from a full-day at work to exercise?

A key to minimizing injury when going from “0-60” is the warm-up. A warm-up is something you can do about 5-10 minutes before you begin your primary exercise. For instance, if you are going out for a jog, start with a fast-paced walk. Dynamic flexibility exercises are also a great way to get the body prepared. 

The warm-up provides your body with a wake-up call that more movement is on the way. It is somewhat of a dress rehearsal for what you are going to do. Warm ups facilitate blood flow, allow nutrients access to muscle tissue, and begin to lubricate the joints so that movement is easier during your exercise session.