As the seasons change and sunlight becomes scarce, many people experience shifts in their mood and energy levels. For some, this goes beyond the "winter blues" and develops into Seasonal Affective Disorder (SAD) — a type of depression linked to seasonal changes. Research suggests that Vitamin D injections may help alleviate symptoms of SAD, offering a potential solution for those struggling with low mood during the colder months.
SAD is a form of depression that typically occurs in the fall and winter when exposure to sunlight decreases. Common symptoms include:
While the exact cause of SAD isn’t fully understood, researchers believe that a lack of sunlight reduces the body's ability to produce Vitamin D, which plays a critical role in mood regulation.
Vitamin D, often referred to as the "sunshine vitamin," is essential for many bodily functions, including immune health, bone strength, and mental well-being. Studies have linked low levels of Vitamin D to an increased risk of depression and mood disorders, including SAD.
A recent study found that individuals with SAD often have lower Vitamin D levels, suggesting a strong correlation between deficiency and depressive symptoms.
For those with Vitamin D deficiency, supplementation is crucial. While oral supplements are a common option, Vitamin D injections provide a faster, more effective method to replenish levels due to the following:
Vitamin D injections may be beneficial for those who:
If you're feeling the effects of Seasonal Affective Disorder or suspect you may have a Vitamin D deficiency, we’re here to help. Our Salt Lake City clinic offers Vitamin D injections to help restore optimal levels and improve your overall well-being. Schedule an appointment today to combat the winter blues and start feeling your best!
Maintaining a consistent sleep schedule is crucial for your overall health and well-being. Whether you're dealing with the effects of a busy lifestyle, Daylight Savings Time, stress, or the occasional disruption, fixing your sleep schedule is a game changer. Quality sleep can have a huge impact on your mood, productivity, and energy levels. Let’s go over a few simple yet effective tips on how to fix your sleep schedule and get the rest your body needs.
Your sleep schedule directly influences your circadian rhythm, which is your body's internal clock. It regulates when you feel awake and when you feel sleepy. A disrupted sleep schedule can lead to fatigue, difficulty concentrating, irritability, and long-term health issues such as weakened immunity or increased risk of chronic conditions.
Consistency in your sleep routine not only helps you fall asleep faster but also improves the quality of your sleep, leading to better mental and physical health. Here are some practical tips to help you fix your sleep schedule and wake up feeling refreshed every day.
1. Set a Consistent Bedtime and Wake-up Time
One of the most important steps to fix your sleep schedule is consistency. It’s recommended to go to bed and wake up at the same time every day — whether it’s a weekday or weekend — to help regulate your body’s internal clock. This consistency signals to your body when it’s time to sleep and when it’s time to wake up, making it easier for you to fall asleep and wake up naturally.
If you’re trying to shift your sleep schedule, aim for small adjustments (around 15-30 minutes) each day instead of making drastic changes all at once. This gradual approach allows your body to adjust more comfortably.
2. Limit Naps During the Day
While a nap can be refreshing, too many daytime naps can interfere with your sleep schedule. If you’re a napper and find yourself struggling to fall asleep at night, try to limit naps to 20-30 minutes and avoid that late afternoon snooze. This ensures that you're tired enough to fall asleep quickly at night and keeps your sleep schedule on track.
If you’re feeling consistently tired throughout the day, consider evaluating your nighttime routine to ensure you’re getting adequate sleep during the night. Lack of restful sleep at night is often the culprit behind daytime sleepiness.
3. Create a Relaxing Bedtime Routine
A consistent bedtime routine is essential to signal to your brain that it’s time to wind down. Whether it’s reading a book, taking a warm bath, or practicing meditation, engaging in relaxing activities before bed can help lower your stress levels and prepare your body for sleep.
Avoid using electronic devices such as smartphones, tablets, or computers right before bed, too. The blue light emitted from screens can interfere with the production of melatonin, a hormone that helps regulate sleep.
4. Optimize Your Sleep Environment
Your sleep environment also plays a significant role in fixing your sleep schedule. Make sure your bedroom is dark, quiet, and cool — these conditions are ideal for a good night’s sleep. If needed, consider using blackout curtains, earplugs, or a white noise machine to minimize distractions.
The quality of your mattress and pillows also affects your sleep. A comfortable pillow and a mattress that supports proper alignment will help you get restful sleep and wake up feeling rejuvenated.
5. Avoid Stimulants and Heavy Meals Before Bed
What you eat and drink can impact how well you sleep. Avoid consuming caffeine, nicotine, or alcohol close to bedtime. These substances can disrupt your sleep cycle, making it difficult to fall asleep or stay asleep throughout the night.
Similarly, eating large, heavy meals or spicy foods before bed can lead to discomfort or indigestion. Instead, opt for light snacks that are easy to digest if you're hungry before bed.
6. Get Regular Exercise
Regular physical activity is one of the best ways to improve your sleep quality and help regulate your sleep schedule. Exercise promotes better sleep by reducing anxiety, stress, and physical discomfort. Just be sure not to engage in intense exercise too close to bedtime, as it can have the opposite effect and make it harder to fall asleep.
Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, cycling, or yoga, to help improve your overall sleep schedule (and loads of other things, too!)
7. Limit Screen Time and Light Exposure
As mentioned earlier, exposure to bright lights and screens before bed can interfere with your sleep schedule. To help your body prepare for sleep, reduce exposure to blue light from phones, tablets, and computers in the evening. Try using apps that reduce blue light exposure or, even better, turn off screens at least 30 minutes before bed.
Additionally, getting plenty of natural sunlight during the day, particularly in the morning, helps regulate your circadian rhythm and makes it easier to stick to a consistent sleep schedule.
8. Practice Mindfulness and Relaxation Techniques
If stress or anxiety keeps you up at night, mindfulness and relaxation techniques can help calm your mind and prepare you for sleep. Deep breathing exercises, progressive muscle relaxation, and meditation can help reduce anxiety and allow your body to unwind.
Apps like Calm or Headspace offer guided meditation and relaxation practices that can assist in improving your sleep quality.
9. Be Patient with the Process
A better sleep schedule won’t happen overnight. It may take time for your body to fully adapt to a new routine, so be patient with the process. If you’re still having trouble after making changes to your sleep schedule, it may be helpful to consult a healthcare provider or sleep specialist for further guidance.
Remember, sleep is a crucial pillar of health. By prioritizing quality sleep, you’re giving your body and mind the rest they need to function at their best. Fixing your sleep schedule is key to better rest, improved mood, and better health overall. Just a few small changes to your evening can get you waking up refreshed and recharged in no time. The KindlyMD Care Team is ready to help you take the first steps. Schedule an appointment or browse our website to learn more about our sleep support program.
February is National Heart Health Month, so there's no better time to raise awareness about cardiovascular wellbeing and encourage individuals to adopt heart healthy habits. A healthy heart rate is crucial for overall cardiovascular health as it sets the pace for how efficiently your heart functions. Follow along as we discuss several strategies to help you achieve and maintain a stronger heart.
Regular exercise strengthens the heart muscle, improves blood circulation, and helps to maintain a healthy weight. The American Heart Association recommends at least 150 minutes of moderately intense aerobic activity per week, like speed walking, cycling, or swimming. This level of activity can help lower your resting heart rate over time.
Good cardiovascular health stems from a nutritious diet. Consuming a balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats keeps your heart in good shape by maintaining healthy cholesterol levels and blood pressure. Foods high in omega-3 fatty acids, like salmon and flaxseeds, may also support a healthy heart rate. You'll want to limit your intake of saturated fats, trans fats, sodium, and added sugars.
Don't forget to hydrate with (and without) all that nutritious food. Dehydration can cause the heart to pump and work harder, speeding up your heart rate. Make sure you drink enough water throughout the day, especially when spending time exercising or out in warm weather.
Chronic stress may contribute to an increased heart rate, elevated blood pressure, heart disease, and obesity, according to a study by the National Heart, Lung, and Blood Institute. Try practicing stress reduction techniques like mindfulness, meditation, intentional breathing, yoga, or other relaxing and fulfilling hobbies to manage stress levels. When you are calm and steady, your heart tends to be, too.
Adequate sleep is essential for a healthy heart rate. During non-REM sleep, you heart rate slows down and your blood pressure drops, allowing your heart to relax. Aim for at least 7 hours of quality sleep per night. If you struggle falling or staying asleep, natural light exposure, minimal screen time before bed, and a cool, dark sleeping environment might help.
Smoking and excessive alcohol consumption can elevate your heart rate and increase the risk of heart disease over time. Quitting smoking and moderating alcohol intake can significantly improve your cardiovascular health. Of course, we recognize that quitting or reducing these things is often easier said than done. There's no shame in seeking help — ask your healthcare provider for resources and tips.
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Incorporating these strategies into your daily routine can help you reach and maintain a healthy heart rate, improving your overall cardiovascular health. Even small, consistent changes can lead to significant long term benefits. For help getting started, schedule an appointment with the KindlyMD Care Team today.
Black History Month is a time to celebrate the resilience, achievements, and contributions of Black Americans. It’s also an important moment to reflect on ongoing challenges, especially in healthcare disparities that disproportionately affect Black Americans, particularly Black women. These disparities stem from historical injustices, socioeconomic barriers, and biases in the healthcare system that continue to impact lives today.
The statistics paint a stark picture of the health challenges faced by Black women.
These disparities are not due to genetics alone but are influenced by systemic barriers, including lack of access to quality healthcare, economic inequality, and the lasting effects of medical racism.
One of the most troubling aspects of healthcare inequity is implicit bias, or unconscious prejudices that affect medical decisions. Studies show that Black patients are often undertreated for pain due to outdated and false beliefs about biological differences. This bias leads to mistrust in the healthcare system and can discourage Black women from seeking necessary care.
The maternal health crisis among Black women is particularly alarming. Issues such as limited access to prenatal care, dismissive attitudes from healthcare providers, and preexisting health conditions all contribute to the higher mortality rates. Heartbreaking stories like Shalon Irving's highlight the urgent need for systemic change. Organizations such as the Black Mamas Matter Alliance are fighting for better policies and increased awareness to protect Black mothers and their babies.
Creating meaningful change requires a collective effort. Together, we must:
Black History Month is a reminder of the strength and perseverance of the Black community. It’s also a call to action to acknowledge and address the healthcare disparities that continue to exist. Spend your days advocating for policy reform, educating yourself and others on the history and impact of medical racism, and supporting organizations working to improve Black health outcomes. Together, we can make a difference and ensure that every Black woman, or better yet, every Black American has access to safe, equitable, and compassionate healthcare.
For more resources and ways to get involved, visit:
Complex PTSD (CPTSD) is a mental health condition that develops in response to prolonged or repeated trauma. While similar to traditional post-traumatic stress disorder (PTSD), CPTSD includes additional symptoms that reflect the long-term effects of sustained trauma, often experienced in childhood or abusive relationships. Follow along as we explore the causes, symptoms, and treatment options for complex PTSD and provide insight for those affected.
Complex PTSD arises from exposure to chronic trauma, typically occurring over months or years. Unlike PTSD, which can develop after a single traumatic event, CPTSD is associated with situations where escape feels impossible, such as:
The condition is recognized by leading mental health organizations, including the World Health Organization (WHO). However, it is not yet a standalone diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).
CPTSD shares core symptoms with PTSD, such as intrusive memories, flashbacks, and hyperarousal. However, it also includes additional symptoms, often referred to as disturbances in self-organization (DSO):
The primary cause of complex PTSD is prolonged exposure to trauma, especially in situations involving power imbalances, betrayal, or lack of control. Examples include:
The key factor is the ongoing nature of the trauma, which prevents individuals from recovering between events. Continued exposure to such environments often leads to a deeply ingrained sense of fear, mistrust, and helplessness that persists even after the trauma ends.
Effective treatment for complex PTSD involves a combination of therapeutic approaches tailored to the individual’s needs. Common treatment options include:
If you or someone you know may be experiencing complex PTSD, reaching out for professional help is crucial. Recovery often begins with acknowledging the trauma and seeking a compassionate, experienced therapist who specializes in trauma-informed care, like the therapists at KindlyMD. Schedule an appointment today or poke around our website to learn more about our mental health services.
Complex PTSD is a challenging condition, but understanding its causes, symptoms, and treatment options can empower individuals to take the first steps toward healing. By raising awareness and fostering compassion, we can create a supportive environment for those affected by CPTSD. Recovery is a journey that requires time, patience, and the right tools, but it is possible.
Obstructive sleep apnea (OSA) is a common and potentially serious sleep disorder, causing the muscles in the back of your throat to relax excessively during sleep, blocking the airway and disrupting breathing. For millions of people around the world, the condition causes loud snoring, frequent awakenings, and daytime fatigue. It can also lead to more serious health problems like high blood pressure, heart disease, and stroke.
Traditionally, the most common treatments for obstructive sleep apnea have included continuous positive airway pressure (CPAP) therapy and lifestyle modifications, such as weight loss. However, recent breakthroughs are changing the landscape of OSA management. One of the most significant developments is the FDA’s approval of the first-ever medication to treat obstructive sleep apnea symptoms.
The approval of this medication represents a major step forward in sleep apnea treatments. The medication, developed to improve airflow and reduce airway blockages during sleep, works differently than traditional therapies like CPAP. It offers an alternative for those who have difficulty using CPAP or who suffer from persistent symptoms despite treatment.
For people with moderate to severe OSA, weight loss medications can be a game-changer. They target some of the underlying causes of obstructive sleep apnea and offer a non-invasive option when used alongside other treatments for better overall results.
While medications are a promising addition to the treatment arsenal for OSA, one of the most effective ways to manage and even reverse obstructive sleep apnea is through weight loss. Obesity is a leading risk factor for OSA, with excess fat tissue around the neck and throat contributing to airway obstruction.
Medical weight loss programs can play a crucial role in reducing the severity of OSA symptoms. In many cases, losing even a modest amount of weight can result in significant improvements in sleep quality and overall health. This is where GLP-1 medications, a new class of drugs used for weight management, come into play.
GLP-1 (glucagon-like peptide-1) medications, originally developed for managing type 2 diabetes, have recently gained attention for their weight-loss benefits. These medications help regulate blood sugar, reduce appetite, and promote weight loss, which can be especially valuable for people suffering from OSA.
By helping individuals lose weight, GLP-1 medications may reduce fat around the neck and throat, improving airflow and reducing the severity of obstructive sleep apnea symptoms. For many people with OSA, weight loss is one of the most effective ways to reduce the number of apneas and hypopneas (partial blockages) that occur during sleep, leading to better overall sleep quality and fewer associated health risks.
While weight loss, medications, and CPAP therapy are all valuable components of OSA treatment, the most effective approach often involves a combination of strategies. Medical weight loss programs and GLP-1 medications can be used alongside traditional treatments, such as CPAP or BiPAP therapy, for comprehensive care.
By addressing multiple aspects of the condition, individuals with OSA can experience more significant improvements in their quality of life, energy levels, and overall health.
The approval of the first-ever medication for obstructive sleep apnea is an exciting step forward in the management of this common and potentially dangerous condition. When combined with medical weight loss strategies and the use of GLP-1 medications, this new treatment option could offer significant relief to many people suffering from obstructive sleep apnea symptoms.
If you have been diagnosed with OSA or suspect that you may have the condition, schedule today with a KindlyMD care provider to discuss the best treatment plan for your needs. With advancements in sleep apnea treatments, including the approval of new medications and weight loss options, there has never been a better time to seek help and improve your sleep health.
We have an old adage in English that says, 'there is more than one way to skin a cat'. Similarly, there is more than one way to approach healthcare. An approach we are incredibly enthusiastic about here at KindlyMD is known as integrative healthcare. We think it is something everyone should at least take a good look at.
Integrative healthcare is a different way to look at providing care for patients. It is considered a comprehensive approach to medicine, an approach that seeks to combine conventional treatments with complementary therapies. Complementary therapies tend to be evidence-based.
The nice thing about integrative healthcare is that it isn't limited to only a few medical conditions and diseases. It is an approach to healthcare that can be applied in nearly every situation.
Have you looked into integrative healthcare? If not, here are five great reasons to do so:
Integrative healthcare is holistic by its nature. The holistic concept revolves around treating the patient as a whole person rather than just focusing on a particular illness or medical condition. Holistic treatments are rooted in the understanding that people are more than just their physical bodies.
An integrative approach aims to treat the mind, body, and spirit together. It resists the temptation of focusing only on symptoms. The end result is a more comprehensive care plan that hopefully results in a better outcome.
Because integrative healthcare is holistic, providers are more likely to recommend a combination of treatments and therapies. Here at KindlyMD, we might recommend a combination of plant-based medicines, mental health counseling, and physical therapy to manage chronic pain. We believe that combining all three gives the patient the greatest chances of experiencing maximum pain relief.
Our favorite aspect to integrative healthcare is the fact that it is patient centric. The KindlyMD philosophy says that patients should always be in control. They should always have the final say in the treatments and therapies they utilize. But it is more than that.
Integrative medicine dictates that a patient's thoughts, emotions, and opinions have value. They need to be considered whenever decisions are being made. The end goal of applying a patient-centric approach is ensuring that the patient participates in their own care. When that happens, outcomes tend to be better.
Complementary therapies are a big part of integrative healthcare. Moreover, they are not frowned upon or considered last-ditch efforts to make a patient happy. Complementary therapies are actually welcome in an integrative environment.
Integrative healthcare emphasizes the use of evidence-based complementary treatments. However, there remains some disagreement within integrative circles about what constitutes evidence. The most sensible approach combines both clinical and anecdotal evidence for a more complete picture of a complementary therapy's usefulness.
Last but not least, integrative healthcare is collaborative. It doesn't rely on a single provider taking on full responsibility for patient care. More often than not, integrative care is provided by teams that include doctors, advanced practice nurses, registered nurses, therapists, and a variety of specialists. They are all aided by support staff capable of contributing their own knowledge and skills.
There is more than one way to provide healthcare services to patients. Both clinicians and patients have their preferences. But based on our experience, integrative healthcare tops the list. An integrative approach looks to combine every available resource with a team effort to ensure the best possible outcome for the patient.
KindlyMD is known throughout Utah for complete care. In addition to helping patients obtain and renew Medical Cards, we also offer services related to pain management, mental health, behavioral health, and sleep support. We like to say that we offer more than checkups and prescriptions.
In fact, you will see that exact phrase on the homepage of our website. But what does it really mean? After all, aren't checkups and prescriptions what modern medicine is all about? We will leave that for you to decide. Here at KindlyMD though, we believe there is a whole lot more to good health and overall wellbeing.
Checkups and prescriptions are both necessary. They are an integral part of medicine we cannot ignore. But if a healthcare provider stops there, are patients being cared for properly? We don't think so. That's why we have adopted the complete care model. Our goal is to go beyond checkups and prescriptions. Not only that, but we also want to continue providing complete care for as long as our patients want to work with us.
Specifically where Medical Cards are concerned, one of the most important services we provide is medication management. The Utah Medical Card opens the door to plant-based medicines you will not find at the corner pharmacy. Those medicines can interact with other prescription medications in ways that are not necessarily good. Medication management seeks to minimize negative interactions.
In addition, some plant-based medicines could render a patient's prescription medications less effective and vice versa. By helping patients manage their medications, we ensure that all the medications combined are doing what they are supposed to do.
The idea of going beyond checkups and prescriptions even applies to the plant-based medicines we recommend. We don't go into a new patient relationship planning to help that person obtain a Medical Card and then watch him go out the door, never to be seen again.
It is not unusual for Medical Card patients to be dealing with multiple things. And in many cases, mental and behavioral health services can help tremendously. If we can combine the right services with the patient's plant-based medicines, that patient could very well end up feeling better than he has in years.
Basing patient care exclusively on checkups and prescriptions limits a healthcare provider's perspective to mere symptoms. But any disease or health condition is more than its symptoms. Symptoms are just an outward display of something going wrong internally. If we focus only on the symptoms while ignoring the root of the problem, we are not really treating a patient effectively.
This is the primary reason we believe complete care is a better approach. We believe patients deserve every option possible. We believe in giving them access to a range of therapies and treatments that can collectively improve the whole person rather than just mitigating symptoms.
The crown jewel of our complete care approach, if you will, is our earnest desire that patients should always be in control. At KindlyMD, you are not just another person who knows little to nothing about human biology. You are not expected to be quiet and listen to what we say. You know your health better than anyone. We believe you should be the one who decides how you are treated.
There is so much more we could say on this topic, but space will not allow. So let us leave you with this thought: if you want more from healthcare than a checkup and some prescriptions, consider a visit to KindlyMD.
We are huge proponents of comprehensive care here at KindlyMD. We also believe in Complete Care, but that is a different topic for another post. Yet one of the keys to making complete and comprehensive care work for both providers and patients is asking and answering questions.
We love lots of questions in the clinical setting. Why? Because we are ultimately after answers. Yet it is impossible to find answers if you don't first ask the questions. So we say this to patients: ask every question that comes to mind about your health and wellbeing. And when a healthcare provider asks questions of you, answer them truthfully and as thoroughly as you can.
Before we go any further with the question-and-answer idea, a word about comprehensive care is an order. Comprehensive care is an approach to care rather than a specific modality. It is an approach that seeks to address a patient's total health at multiple levels: physical, emotional, psychological, and social.
A healthcare provider offering comprehensive care emphasizes:
If we had to sum all of this up in a single sentence, we would say that comprehensive care pulls out all the stops to treat a patient as a whole person rather than just a body that is not feeling well.
Doctors and advanced practice nurses are known for asking a lot of questions regardless of the setting in which they practice. But if you have experienced our comprehensive care, you know that our team tends to ask more questions. Why? The best way to explain it is to use the example of treating persistent pain.
There is no diagnostic test for identifying and measuring pain. A healthcare provider needs to rely on interactions with the patient to figure things out. So the provider asks questions. In addition to direct answers, the provider is also paying attention to tone of voice, body language, and other factors that all work together to tell them how a patient is truly feeling. If we do not ask questions, we will never know.
Questions are our door into the emotional, psychological, and social aspects of how you feel. When we lack the ability to conduct diagnostic tests, questions also offer a window into your physical experience.
In comprehensive care, we want patients to ask questions, too. That means you. We want you to know as much about your health as possible. We want you to understand why you feel the way you do, why we think certain treatments could help, and so on. And if you are ever concerned about the care you receive, we want you to feel free to express those concerns.
Questions represent your opportunity to participate in your care. We want that for you. In fact, this is why we practice comprehensive care. We believe it is the best way to treat a patient's whole person for better health overall.
