Trying to sleep and you can’t? Here is what you can do

You are not alone. The first thing you need to know is that this is more common than you imagine. Insomnia is a very common problem that affects millions of people around the world, and there are all sort of studies, gurus, home remedies, and even miraculous solutions around.  Now, while each case must be handled individually because the causes of insomnia can be related with very personal and specific reasons, there are simple steps that you can take in order to make the problem less invasive as soon as it presents to you.

So, as it’s very difficult to talk about how to cure or solve insomnia, let’s better focus on what you can do at the precise moment when you start struggling to get to sleep, or when you wake up in the middle of the night facing probably a long night.

We all know that a night with bad sleep translates into a bad mood, low energy, and tiredness the next day, and nobody wants to go through that. The good news is that some experts say that there are easy tips for you to apply in order to detect possible habits or problems that could be affecting your sleep.

  1. Are you taking new medications?
  2. Did you change your work schedule recently?
  3. Are you going through a new diet program?
  4. How frequently are you exercising?
  5. When was your last meal before you went to bed?
  6. What’s the most stressful part of your day?

By answering those questions you might detect basic issues that could be affecting your ability to fall asleep, or just to sleep without interruption.

Some unhealthy habits, like late meals, lack of exercise, sudden change of habits and/or routines, can be part of the problem, and they can be easily addressed by you, once you are conscious about their presence around you.

Some basic recommendations from experts are to write down your regular schedules so you can detect holes, changes or possible alerts. Set up time for you to exercise every day, even 15 minutes of good walking could help you to release the stress. Analyse your diet. Remember that some foods are difficult to digest and they shouldn’t be part of your dinner because your metabolism won’t have enough time to process them. Finally, turn of all the screens at least an hour before you go to sleep. The blue light emitted by those screens disrupts your body production of melatonin and it combats sleepiness. Don’t feel hopeless, there are ways to fight insomnia, and seems like part of the solution could be in your own hands!



Little Things Make Big Memories

We recently celebrated Mother’s Day for our Senior patients. We wanted not only to thank them for entrusting us to take care of their health, but also to offer them a nice evening, a moment of happiness and joy that sometimes is difficult to have in the middle of the crazy routines we all are immersed on.

We spend weeks planning every detail to make of this one, a beautiful event. The idea was to show our appreciation and love with little things that together would make a great memory for all of us.

Well, we ended up receiving the presents and the gifts, because every single person who attended our Mother’s Day Celebration brought a big smile, the best attitude and the lovely intention to spend a couple of hours with us. They gave us the gift of their presence and their joy…they made our day!

Sometimes is difficult to appreciate little things that can make a big difference in someone’s life. We take for granted moments, people, situations and feelings, and reality is that we don’t even take the time to enjoy those things, but our wonderful guests at this beautiful celebration knew exactly why they were there. They were excited about the music, a simple balloon ripped the smile out of some of them, some muffins and pastries made them happy, and you can’t imagine how long the line was for a massage!

They probably have all that at home, or they could if they would want to, but what we realized is that all together, at the same time, in the same space, was what made the magic.

Hopefully new friendships arose from that event, and some stress was liberated, or maybe someone forgot a problem at least for those hours. If we accomplished at least one of those things, we can say we did good! To all the patients, their relatives and friends who brought them, to the new faces that visited us for the first time, and to all our great staff, Thank You! One more time, we confirmed that we are serving a great community!.


Eating Out With Diabetes

It’s a matter of awareness and information

It may sound like an impossible mission, but is not. If you were recently diagnosed with diabetes, your doctor probably told you what you have to watch while choosing your food: portion sizes and salt, are two key parts of your new menus.

It means that your daily consumption of sodium shouldn’t exceed the 1,500 milligrams (less than a teaspoon). About the portions, we all know that most of the restaurants offer servings big enough to share with another person or even to eat the next day from it. So, ask for half portions or just cut it yourself in half as soon as it arrives to your table. Always ask for a low sodium menu. A lot of restaurants are very conscious about their diabetic clients.

In order to keep track of your food prep, you should avoid places like buffets, fast food restaurants or chain places where everything is already cooked. You will need to ask for a specific preparation of your food.

Remember that now your body will resent everything you eat in a very different way, and even your smallest decisions are going to have an impact on your health.

Then, avoid bread, soups and broths. Forget about butter and remember that from now on, fruits and vegetables are going to be your best friends.

Salads are good, but not all of them. Dressings tend to be salty and creamy, two dangerous characteristics that imply sodium and calories. Ask always what kind of ingredients are they using on your food. Canned or marinated vegetables are always a NO, just like cheeses, croutons, and cured meats.

If you really need a dressing on your salad, ask for a vinaigrette on the side and use a little portion of it.  Lemon or even a little bit of olive oil could help to give a nice flavor to your salad.

Grilled and broiled are probably your best options when consuming fish, meat or poultry. The best option for a drink, could be water with a twist of lime or lemon, a natural juice without sugar or even milk.

Desserts are not prohibited. Well, at least not all of them. Enjoy fresh fruit, a colorful gelatin, or a plain cake.

A whole nice and healthy meal at a restaurant is not impossible if you are a diabetic. The key is to be aware of your choices, to ask for everything you need, and to enjoy your food knowing that you are not doing any harm to your health.


Let’s Have a Healthier Spring Season

The spring break is probably the first time we all feel that the new season is actually here. It is a well deserved time for us to rest, to spend time with family and friends, to prepare our clothes and outfits for the new season and to put in the back closet everything we won’t use for a while. It is the moment to start new projects.

One of those projects could be to have a healthier environment around us, and it includes not only the famous “spring house cleaning”, which is when we actually get rid of everything we don’t use, like or want anymore, but it also includes to start new routines, to establish new habits and to make the decision to be better in every sense.

So, the question is how to do that? How to have a healthier season without drama or trauma in the meantime? Fortunately, there are several ways!

Let’s begin with the basics. Once you decide what you want to keep and what you want to toss or donate, or just throw away, act immediately. Don’t think twice about that and don’t wait until you give it a second thought.

Of course the deep house cleaning is a must. Fill your home with fresh aromas, with spring colors and textures. It will give you and your space the energy you need to continue with the rest of the plan.

And here is the other part of the plan: imagine yourself being more energetic, more active, more motivated and why not, thinner and above all, healthier.

How to accomplish all that? Here are some easy tips:

  1. Organize your meals menu depending on the activities you will have during the day. It will take no more than 10 minutes of your morning (or night before), and it will give you peace and good results.
  2. Pack your own snacks if you have to be out of home. Include the season fruits and nuts (If you are not allergic), water, and some veggies like carrots or celery.
  3. If you are planning a trip, keep in mind that vacation is not synonymous of trash food or bad habits.
  4. Indulge yourself with the tastes you love, but do it in moderation.
  5. Physical activity is something that you need as part of your routine in order to stay healthy or become healthier. Choose whatever you like better. Maybe a gym is not the answer for you, but how about swimming, or running or bicycling?
  6. Talk to your family and invite everyone to join this new healthier chapter. Enjoy every activity and new meal plan with them.


Even though it might be difficult to break bad habits, is not impossible, especially when you think about the long term benefits that you and your loved ones can achieve.


How to Choose your Botox Doctor?

Simple steps could prevent you to be in the wrong hands.

As always, the first thing you should do when choosing a doctor, is to check his or her credentials. Every physician or health provider should have not only certifications, but board approvals. Don’t be afraid of asking for them. At the end of the day, you are putting your health and in this case, also your beauty in their hands. You have only one face and the Botox effects could last up to four months.

As it happens in any other profession, in this case the experience is vital. Ask your friends for references. A referral will always help and could reduce the risk of side effects or even a bad procedure. Your primary doctor can also be a great source of information.

The internet is also a good place to look for providers. Look for reviews, references, testimonials, and qualifications from the providers you have in mind or the ones listed in your area. Current and former patients are always a good point of reference to know who’s who.

So, once you visit the doctor’s office look for clues. What kind of clues? It may sound weird, but a basic observation could tell you a lot about the doctor’s practice and his/her expertise.

Remember that not only doctors, but also nurse injectors could inject Botox to the patients. Look at them. If the nurse looks “fake”, “done”, or kind of “frozen”, instead of natural and fresh, that should give you a good hint.

The office itself could give you a big picture of the entire practice. If it is a dark and disorganized place, run! When a clinic or a medical office is not well cared outside, which is where patients spend most of their time while they are there, imagine how it could be inside…!

Every office should offer literature and prices about Botox, as well as the qualifications of their team. Ask everything you want to know about the procedure, the practitioner, the product and its effects. Doctors are there for you, to help you and to provide you a service. They are interested in taking care of you because, if you are happy, chances are you will keep going there in the future. They know that a satisfied client or patient, will be the best publicity for their practice.

Remember that when talking about your health or wellness, there are not silly questions.

We are here to serve you. Call us for an evaluation today at 954.DOCTORS (362.8677).

At Hallandale Medical Center your health is our priority


Who needs an EKG?

Let’s start by explaining that an EKG is what you probably know as an electrocardiogram, which is basically a test designed to record the electrical activity of the heart. Yes, your heart produces electric waves that allow it to pump blood to all your body. So, the test consists in attaching electrodes through your body skin that help to measure those waves.

Now we know what’s an EKG, but why you might need one? If your physician thinks that your heart arteries may be narrowed or blocked, or you have a heart arrhythmia or any other problem on your heart structure that may cause chest pain on a heart attack, an EKG could be the obvious step to take in order to know what’s going on.

Basically, we are talking about one of the greatest tools for doctors to diagnose:

  • Heart attack
  • Cause of chest pain, shortness of breath
  • Damaged heart muscle
  • Different heart conditions
  • Conditions no related with your heart

An EKG is also used to follow up patients who have had cardiac procedures, birth conditions that should be evaluated periodically. Now, if you are diabetic, your doctor could tell you if you need an EKG.

If you already know you will have an EKG, you can expect the electrodes we mentioned before to be placed on your chest, legs and arms. During the entire test the waves registered by the electrocardiogram will be recorded on a monitor that will show a graphic and the technician will tell you exactly what to do and what not to do.

As always, the most important part of this is to be honest and direct with your doctor and yourself. Once you experiment discomfort, pain or any kind of issues that you think are related with your heart, don’t wait to consult your physician. A first visit would help your doctor to determine if you may need an EKG or any other test.

There is no need to wait until things get difficult. When we talk about health, prevention is the key. Remember, at Hallandale Medical Center you health is our priority. Call us to know more 954.DOCTORS (362.8677)


The right caregiver is the one you choose carefully


Looking for that important person is a big task

Is not an easy decision to make. Once you realize and confirm that your parents, or one of them needs a caregiver, you have in your hands the big responsibility of choosing the right person.

There is not a manual or a written guidance for you to choose the person who will take care of your loved one, but there are certain things that you might want to have in mind while looking for that person.

Let’s start by talking about what kind of caregiver your mother or father may need. In order to do that, is important for you to determine what kind of care is needed. It could be Health Care ( nursing, blood sugar testing, therapy, medication administration), Personal Care (dressing, bathing, eating), Emotional Care (recreation activities, companionship, affective support), and Household Care (cleaning, cooking, shopping, transportation).

Once you know what kind of caregiver you are looking for, it’s important to consult your friends, and your loved one’s primary doctor to ask for specific recommendations. There are different options that you may find on the internet, like specialized agencies. Medicare and Medicaid could also provide the same kind of specialized services in some cases.

Review and check the caregiver candidate certifications and ask that person to participate in a trial journey. During the initial interview watch the interaction between your loved one and her or him. It’s important for the patient to feel comfortable and included, when possible, on the decision of who will be part of his or her life from now on.

A visit to the primary doctor is always a “go”. It’s important for the new caregiver to understand the specific condition and situation of the patient. Time and patience will be your allies. Don’t expect for the caregiver to fit into the family dynamic as soon as he or she starts working.

Don’t be afraid of asking questions, set rules or determine the routines for the caregiver. After all, you know your dad or mom better than anyone else and your input and experience will be key on the development of the relationship between that person and your loved one.

Finally, don’t feel alone. There are support groups and communities where you can rely to get the newest information about caregiving, or even to spend a good moment with people who know exactly what you are going through.