ANNUAL STRENGTH & STRUCTURE SECTION
Caring for Bones, Joints, and Muscles
MEET OUR DOCTORS
Love, Care, and Healing Others
BOOSTING YOUR MORNING BEVERAGE Coffee Additives and Alternatives to Try
SLEEP DISORDERS
Learn How Sleep Impacts Your Physical Health
PLUS Learn More About Cover Model Lauren Matts!
Millions of women suffer in silence with symptoms that are often dismissed — aching legs, pelvic fullness, pressure, and painful varicose veins. These symptoms may be signs of Chronic Venous Insufficiency or underdiagnosed conditions like May-Thurner Syndrome and Pelvic Congestion Syndrome. If left untreated, these vascular conditions — including painful varicose veins — can worsen over time, affecting mobility, daily comfort, and long-term health. But relief is possible.
At VIC, we offer advanced diagnostics and minimally invasive treatments to improve healthy blood flow, relieve pain, and enhance your quality of life — even for those struggling with the discomfort of varicose veins. Don’t wait. Know the signs and explore your options. Take the first step toward lasting relief and reclaim your life. Schedule your screening today!
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If you’re anything like me, the season of longer days, warmer weather, and more time spent outdoors is a welcome reprieve from the darker winter days. I always seem to feel a drastic shift in my overall well-being as the seasons change. For me, this serves as a reminder of how allencompassing our health truly is: physical, mental, emotional, and so much more. In this Summer Issue of HealthScope® magazine, we cover topics on everything from physical to relational health to guide you as you care for every facet of your own and your loved ones’ wellbeing this season.
Leading off are helpful insights on must-know medical topics in features “Choking in Children – Prevention & Response,” “Understanding Body Dysmorphia,” and “Sleep Disorders.”
Cailey Mullinix Easterly CO-PUBLISHER
to calm those nerves and get started.
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Not to be missed, a selection of our leading medical community share their expertise across several special sections. In “Meet Our Doctors,” you’ll learn about local physicians, what drives their practice, and the purpose behind what they do. In the “Annual Strength & Structure Section,” you’ll find topics revolving around bones, joints, and muscles, while in the “Annual Oral Health Section,” we delve into the intricacies and importance of oral care. When it comes to the more nuanced factors that impact your overall health, topics from finance to style and beauty await! Although thinking about your financial future can feel daunting, in “Investing 101,” you’ll find helpful guidance
As the saying goes, when you look good you feel good, and the beauty and style tips inside can help you do just that! From trendy crochet tops at local boutiques to oral hygiene tips for a healthy and beautiful smile, we share advice to help you keep feeling your best. The entertainment doesn’t stop there! Enjoy quick and easy reads on everything from ideas for a clean, petfriendly home to setting tech boundaries for kids, healthy recipes, a guided workout, and more!
Last but certainly not least, don’t miss the interview with our cover model Lauren Matts. Learn how Matts focuses on intentional living as she shares with us her homesteading journey and how she prioritizes her health.
As always, we hope you find this issue of HealthScope® magazine to be informative and uplifting, and that it inspires you to take care of every facet of your well-being.
Happy reading!
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This is what we bring to the table – and what will ultimately bring you to us. If you are an individual seeking seasoned financial guidance and the comfort of working with an experienced group of advisors who call Chattanooga home, we welcome the opportunity to sit down together. Main Office: 1200 Premier Drive, Suite 100 • Chattanooga, TN 37421 Downtown Office, by appointment only: Warehouse Row • 1110 Market Street, Suite 210 • Chattanooga, TN 37402 www.RoundTableAdvisors.com • 877-770-0009 • 423-510-8889
HealthScopeMag.com
Summer 2025 • Vol. 36 Issue 4
Publisher George Mullinix
Co-Publisher Cailey Mullinix Easterly
Sales & Business Development Amanda Worley
Sales & New Business Development Meredith McNeeley
Design Lead,
Sr. Graphic Designer Lauren Robinson
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Managing Editor Rachel Studebaker
Editors Kristen Dee Tory Irmeger
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Digital Marketing Ruth Kaiser De Backer
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Photographers Kristina Armstrong Rich Smith
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QMy husband suggested couples counseling to address our marital challenges. I’m considering separation but want to be sure before making such a significant decision. Can counseling help us explore our options and find the best path forward?
A. Separation or divorce is a life-altering decision with ripple effects on finances, parenting, and more. Couples counseling is typically for those committed to growing together, but it may not be the right fit if one or both of you are uncertain. In such cases, discernment counseling might be a better option. It helps couples decide whether to separate, divorce, or intentionally work on the relationship. Since marital issues often persist for years, the goal is to reflect on your reasons for ending or saving the relationship. This process clarifies whether to invest in ongoing couples counseling focused on restoration. Though it requires time and financial resources, discernment counseling can help you avoid emotional distress and legal costs – offering peace of mind as you thoughtfully explore all options.
Amy Fowler, MA, LPCMHSP (Temp), NCC
Q. My father recently had a stroke and is having difficulty swallowing when he eats. How can speech-language pathology assist in his recovery, and how can I help him outside of rehabilitation sessions?
A. Swallowing therapy with a speech-language pathologist (SLP) typically includes exercises to improve the swallow and strategies to compensate any deficits. The SLP will complete an interview regarding your father’s current problem and related history, then perform a clinical evaluation of his oral musculature. If appropriate, they will also administer different foods and liquids to assess his tolerance. An instrumental swallow evaluation may also be recommended to assess his swallowing mechanism
and determine if food is entering the windpipe. Based on the findings, the SLP will create a therapy with targeted exercises, strategies, and monitored food/liquid trials. His therapist can provide handouts of these exercises and strategies. At home, encourage your dad to use these strategies during meals to promote independence and safety. You can also support him by helping him practice exercises daily to strengthen his swallowing muscles.
Sara Tinter, MS, CCC-SLP, CBIS
Q. Insomnia is starting to affect my health and quality of life. Sleep aids no longer help, and I’m at my wits’ end. What could be an effective solution for this?
A. Our bodies are designed to spend roughly one third of our lives sleeping, and when we don’t get enough, there’s a price to pay. Lack of restful sleep can extract a considerable toll on our personal lives in the form of stress, anxiety, irritability, poor decisionmaking, and impulsive behavior. Regularly getting less than seven hours of sleep may cause poor health and increased risk of disease. Cereset’s patented Brain Echo technology is noninvasive, safe, proven, and highly effective to help the brain relax to support restful sleep. Your Cereset tech coach will arrange high-resolution, read-only sensors on the scalp to read the brain’s waves and reflect those rhythms back. You will experience that process in the form of tones heard through a set of earbuds. In the fivesession package, clients typically experience more restful sleep in as little as one or two sessions. Chase Whitmire
Q. As someone who has struggled with having a healthy relationship with food, the term “dieting” feels so restrictive. How can I introduce healthier habits into my diet in a way that feels achievable?
A. First, I inform my patients that an unhealthy relationship with food is a widespread problem, and they are not alone. Addiction to carbs often stems from a lifetime of unhealthy habits from our childhood. I explain that sugar is highly addictive. Second, I explain that fat storage is a result of insulin levels rising. So, rather than “diet,” which feels restrictive, one must simply change their mindset to manage their insulin levels. Fortunately, there are many ways to lower insulin, which will result in weight loss. I develop a strategy with the patient to incorporate the things they love in a healthy manner. For example, simply increasing their protein intake to decrease cravings and hunger is a realistic way to shift your palate to a healthier place. Knowledge is power, and knowing how and why the body stores fat makes it easier to be successful. Early success ensures that my patients will have long-term results.
Karla Hammonds, MSN, APRN
Q. I’ve heard that cryotherapy facials can help slim your face and reduce inflammation, but I have skin sensitivities and often get flareups. Are cryofacials safe for sensitive skin, and if so, how long do the results typically last?
A. Cryotherapy facials involve the application of extremely cold liquid nitrogen vapors to rapidly cool the skin. The cold temperatures can stimulate blood flow, reduce inflammation, and improve the appearance of skin. Results can be immediate and generally last a few days to a week. If done regularly, more long-term benefits can be achieved. While cryofacials are generally safe, exposure to extreme cold temperatures can damage skin and potentially result in discoloration or scarring. Anyone with sensitive skin, eczema, or rosacea should consult with their dermatologist before undergoing cryotherapy treatment.
Kate Shuster, MD, FAAD
Chase Whitmire Owner, Cereset Chattanooga
Sara Tinter, MS, CCC-SLP, CBIS Speech-Language Pathologist, Siskin Hospital for Physical Rehabilitation
Karla Hammonds, MSN, APRN Nurse Practitioner, Restored Health and Beauty
Kate Shuster, MD, FAAD Dermatologist, Galen Dermatology
Compassionate and experienced, these doctors have studied, trained, and specialized in providing the highest-quality healthcare.
What follows are local men and women who are leading with the utmost in quality care.
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As a family medicine physician, Dr. Allan Akin doesn’t just treat patients – he creates meaningful, longterm relationships with them. “I get to take care of the same patients for years and years, walking through life’s milestones with them, from graduations and marriages to children and job changes,” says Dr. Akin. “That’s a privilege.” This relational aspect of primary care is further nurtured by Dr. Akin’s entire team. “My practice prides itself on providing a safe, inclusive environment for people of all walks of life,” he says. “From the moment a patient enters our front door, one of our top goals is to ensure they feel safe and heard.”
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ALLAN AKIN, MD
What’s the key to making a great first impression?
I try to be as approachable as possible from the moment I enter the room. I think it’s important for patients to know that doctors are normal people too when we leave the office. I believe that approachability helps foster a healthier patientphysician relationship based on mutual trust and respect.
How does your staff enhance your practice?
My staff are my better half. Without a good team behind me, I wouldn’t be able to take care of as many people or provide the same quality of care that I strive for. For every minute I spend in an exam room, my staff probably spends double that making sure we have everything taken care of for an individual.
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What would you consider to be your main strengths?
My open-mindedness and approachability are what make me a better person and a better doctor, and they help me foster better relationships with my patients.
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I take great pride in helping my patients navigate chronic medical conditions and being the point person for someone’s healthcare needs.”
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What accolades mean the most to you?
It’s the little things from patients that mean the most to me. Helping people is the main reason I joined medicine. Hearing about how treatments are working, finding the answer to a difficult diagnosis, or receiving a thank you are the only accolades I need.
What is your best advice for patients?
Be completely honest with your doctor. If we don’t know what’s going on or the full extent of an issue, we may not know how to help best. No matter what the question is, just be as honest as you can.
Dr. William Basco knew he wanted to be a physician at the age of 12. “I had enough medical visits as a child that I developed a different relationship with my pediatricians than if I had only seen them sporadically,” he shares. “I got to have good conversations with them about how pediatricians can make a difference in children’s and families’ lives.” Now, in his 28th year of practice, Dr. Basco feels honored to undertake this responsibility. “Being a pediatric faculty member is the best job in the world,” finishes Dr. Basco. “You get to get up every day and help children and their families.”
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What sets your practice apart?
The practice of Pediatric Hospital Medicine is challenging because one has to be a “generalist” taking care of hospitalized children, considering as many possible diagnoses and deciding on how to narrow testing. Then, in consultation we try to arrive at the right diagnosis or treatment plan. It means that day-to-day practice can be very varied, and it also means I’m constantly learning.
Why have you chosen this field of specialty?
I can remember deciding as a fourth-year medical student that I wanted to spend my career working with the kind of people who work in children’s hospitals, including the clerks, nurses, pharmacists, therapists, and physicians. I decided that the type of people that work in a children’s hospital are “my people.”
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What is your philosophy when it comes to the care of your patients?
Demystify and educate! These approaches are almost always needed with so many pediatric conditions. After that, attempting shared decision-making about testing and treatment to make sure your patient’s parents have “bought into” the plan.
I think the faculty and staff here are great, and I look forward to seeing what we can do for the entire Chattanooga region in the coming years.”
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What’s the key to making a great first impression?
Make good eye contact and really listen to what the person is saying!
What is your best advice for patients?
My advice would be to work with and trust your physicians and medical care team. While the internet may be a starting point for parents to gain some insight into a condition or concern, a joint dialogue will help them better understand that condition. We need to listen to each other, with parents and patients leaning on the medical professional as an expert who can care for and guide them.
Medical Degree:
Louisiana State University School of Medicine – New Orleans, LA
Certifications:
Board Certified in General Pediatrics and Pediatric Hospital Medicine, American Board of Pediatrics
Pediatric Residency: Medical University of South Carolina
Academic General Pediatrics Fellowship: Johns Hopkins University
Master of Science in Clinical Research: Medical University of South Carolina
Recognitions:
Robert Wood Johnson Foundation Generalist Physician Faculty Scholar
Career Development Award, Agency for Healthcare Research and Quality
Pediatrics Pediatric Hospital Medicine
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After assisting on medical and dental mission trips in high school, Dr. Brandon Boyd knew that he wanted to be a physician. “The ability to help significantly improve someone’s quality of life has since been one of my greatest passions,” he shares. Now, Dr. Boyd offers compassionate care to patients at Erlanger Hayes Hand Center. “An injury to the hand, or painful condition, can significantly impact a patient’s occupation or quality of life,” says Dr. Boyd. “I love working with patients to help restore their hand function to improve their quality of life.”
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What sets your practice apart?
I have an excellent team that focuses on surgical and nonsurgical management of hand, wrist, and elbow conditions and injuries. In addition, we have an expert team of occupational therapists in our office that we work closely with to help diagnose and treat complex injuries and conditions.
What do you love most about your profession?
I love the ability to work with patients of all ages to help get them back to doing the things they enjoy.
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I am very fortunate to be surrounded by an outstanding team of compassionate staff that go above and beyond to help care for each patient.”
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What does your daily routine look like?
My daily routine varies significantly through the week. I spend half of my time meeting with patients in office at our two locations in Chattanooga and Cleveland to evaluate new problems as well as surgical follow up visits. The other half of my week is spent performing surgeries at the hospital or outpatient surgery center.
What is your best advice for patients?
My best advice for patients is to try to distinguish the type and quality of issue that is affecting them and what specifically makes it worse and/or improves their symptoms. This information is helpful in establishing an accurate diagnosis and subsequently developing a treatment plan.
What is your philosophy when it comes to the care of your patients?
I believe one of the most important aspects of patient care is to take time to listen to the patient’s complaints in order to appropriately diagnose and treat their condition/injury. I also strive to treat each patient the way I would want someone to treat one of my own family members.
Specializing in reconstructive urology, urotrauma, and urologic prosthetics, Dr. Ethan Matz brings a unique skill set to Erlanger Urology. “I’m specifically interested in urethral stricture disease, erectile dysfunction, male urinary incontinence, and genital plastics,” says Dr. Matz. “Within the greater Chattanooga area, there are no other urologists who share this specialization.” After completing his fellowship at UT Southwestern Medical Center, Dr. Matz now looks forward to caring for patients in Chattanooga. “I may be new to the practice and new to the area, but I am excited to be a part of the community and develop a long relationship with the people of Southeast Tennessee.”
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What do you love most about your profession?
My favorite part about being a reconstructive urologist is that I often get the opportunity to fix urologic problems rather than managing them. One surgery or procedure may allow the patient to live their lives without any additional needs.
What is your philosophy when it comes to the care of your patients?
I always try to utilize shared decision-making. I am not the surgeon who will tell my patients what to do or when to do it. I always try to have a balanced conversation of risks and benefits and allow patients to make the decision that is best for them.
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What is one of your happiest professional moments?
My happiest professional moment is graduating from my fellowship in Dallas. That moment represented the end of an 11-year training process, but in many ways, it also started the training for the remainder of my career.
Why did you choose to become a doctor?
I really always wanted to be a doctor. My father is an allergist, and I always felt like medicine was more than a job – it was a calling and a profession. Of course, there were moments that I wanted to be an astronaut or a rock star, but really, I always came back to medicine.
Sometimes, the first line of therapy or course of action isn’t successful, but a persistent surgeon will be able to continue to work with patients to try other options.”
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What do you see as the most exciting new development for your profession?
Surgery is constantly changing, and it is that change that allows for improvement. We have seen a movement towards more minimally invasive and nonsurgical options, and we will probably continue to see treatments that require quicker recoveries and less healing.
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After completing her medical training, Dr. Laura Snider joined the team at Erlanger Neurology in October of last year. Now, Dr. Snider feels honored to provide guidance and care to those with neurologic concerns. “I aim to understand their goals, fears, knowledge gaps, and concerns while building a trusting relationship with my patients and their loved ones,” she shares. While Multiple Sclerosis and other neurological conditions can be complex and lifelong, Dr. Snider advises patients: “There may be challenges that come along the way, but with the support of your loved ones, care team, treatments, and proper management of other medical conditions, you can live a fulfilling life.”
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LAURA SNIDER, MD ERLANGER NEUROLOGY
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What’s the key to making a great first impression?
I believe in respecting others, actively listening, and determining a patient’s goals in order to develop a trusting relationship so that the patient feels supported.
What is your philosophy when it comes to the care of your patients?
I’m passionate about providing a multidisciplinary approach to patient care with an emphasis on wellness, optimizing care for underserved populations, and women’s neurology.
What do you see as the most exciting new development for your profession?
It is an exciting time to pursue a career in academic neuroimmunology as treatment options have greatly increased with current and emerging disease-modifying therapies. Additionally, the internet has allowed many patients with neurologic conditions to gain access to multidisciplinary care such as neuro-trained physical and occupational therapy, which provide strategies to improve their safety, maintain or gain independent function, and improve quality of life.
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I
believe everyone deserves respect, and a straightforward way that I show this is by simply listening to my patients.”
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Why did you choose to become a doctor?
The diverse clinical presentations of patients, particularly those with neurologic conditions, spurred my curiosity. I was eager to learn about anatomy and pathophysiology. I solidified my decision to pursue a career in medicine when bonding with patients and developing skills along the way with the goal of improving wellness and their quality of life.
What does your daily routine look like?
On most mornings, I wake up and enjoy a few moments with my family and pets before heading into the clinic! When I am not at work, we enjoy being outdoors and exploring the beautiful nature and being around water.
Medical Degree:
UT Health San Antonio Long School of Medicine – San Antonio, TX
Certifications:
Board Certified, American Board of Psychiatry and Neurology
Recognitions:
EMD Serono I’M IN Neurodisparity Fellowship, 20232024
University of Florida Multiple Sclerosis & Neuroimmunology Fellowship, 20232024
UT Health San Antonio Neurology and AAN Medical Student Prize for Excellence in Neurology, 2019 Specialties:
Neha Mehta, PT, MS
Neha Mehta has joined the Siskin Children’s Institute’s team as a physical therapist. Specializing in neuromuscular conditions, Mehta is a compassionate and dedicated pediatric physical therapist with over 10 years of experience working with medically complex children. Her current areas of interest include neuro-intensive rehabilitation models, task-specific neuromuscular electrical stimulation, and early power mobility. She received a Bachelor of Physiotherapy from Sancheti College of Physiotherapy in India and a Master of Science in Health and Rehabilitation Sciences from the University of Pittsburgh.
Sara Ward, FNP-C, CMSRN
CHI Memorial Medical Group welcomes Sara Ward to CHI Memorial Metabolic and Bariatric Care. Ward earned an associate’s degree in nursing from Chattanooga State Community College and a master’s degree in nursing, family nurse practitioner, from Southern Adventist University in Collegedale. She earned her Certificate of Advanced Education in Obesity Medicine through the Obesity Medicine Association. Ward has 13 years of experience caring for patients at CHI Memorial’s Chattanooga and Hixson campuses.
CHI MEMORIAL MEDICAL GROUP
Anna Worth, MD
CHI Memorial Medical Group announced that Dr. Anna Worth has joined CHI Memorial Primary Care Associates - Atrium. Dr. Worth earned her medical degree from University of Alabama –Birmingham, where she also completed her family medicine residency at Christ Health Center, and is board-certified by the American Board of Family Medicine.
VASCULAR INSTITUTE
Stephanie Wilson, MSN, APRN, FNP-C
Stephanie Wilson is a boardcertified family nurse practitioner with over 30 years of experience in critical care, neurology, and interventional medicine. She specializes in stroke management and vascular care, with a focus on patient education and prevention. Wilson is passionate about delivering high-quality, compassionate care and is a valuable part of the Vascular Institute team.
Jordan Robinson
Jordan Robinson has recently been named vice president of physician services for Vitruvian Health, encompassing both Hamilton Physician Services and Bradley Physician Services. Robinson has a strong history of strategic physician service line development, programmatic growth, management of inpatient and outpatient operations, budget oversight, physician, staff, and leadership recruitment. He earned a Bachelor of Science from the University of Florida, a Juris Doctor from the University of Mississippi, and a Master of Health Administration from Johns Hopkins Bloomberg School of Public Health.
CENTER FOR SPORTS MEDICINE & ORTHOPAEDICS
John-Michael Riegger, PA-C
John-Michael Riegger has joined the Center for Sports Medicine & Orthopaedics’ team of advanced practice providers. Riegger earned a Bachelor of Science in biology and kinesiology from the University of Kentucky. He then completed a Master of Science in Physician Assistant Studies from Lincoln Memorial University in Harrogate, Tennessee. Riegger is a board-certified physician assistant by the National Commission on Certification of Physician Assistants (NCCPA).
THE AUSTIN HATCHER FOUNDATION Nikki Spradlin
The Austin Hatcher Foundation welcomed Nikki Spradlin to their team as executive assistant to support its expanding services for pediatric cancer families. Spradlin brings over 15 years of experience in healthcare administration. She will work closely with the foundation’s president and CEO to manage schedules and appointments, create proposals and reports, and support partnership efforts.
CENTER FOR SPORTS MEDICINE & ORTHOPAEDICS
Nicole Scott, FNP
Nicole Scott has joined the Center for Sports Medicine & Orthopaedic’s Urgent + Ortho team. Scott earned a Bachelor of Science and Master of Science in Nursing from the University of Tennessee at Chattanooga. She is a certified family nurse practitioner by the American Academy of Nurse Practitioners and an orthopedic nurse practitioner certified by the Orthopaedic Nurses Certification Board. Scott has more than seven years’ experience delivering compassionate, hands-on care for people with orthopedic needs.
PURE Face Care is a leading medical spa offering a unique blend of medical esthetics and traditional spa therapies. Our personalized “East Meets West” approach ensures you receive the highest quality skincare treatments, tailored to your specific needs. From rejuvenating facials to advanced procedures like laser resurfacing and injectables, we're committed to helping you achieve your skincare goals. Our focus on transparency, honesty, and exceptional customer service sets us apart.
July
6 Red, White, and Blueberries
Celebrate Independence Day this year at the Chattanooga Market’s annual Red, White, and Blueberries event! This berry-themed day will consist of blueberry pie eating contests for attendees and vendors and plenty of patriotic fun for the whole family. Head out to First Horizon Pavilion from 11 a.m. to 4 p.m. and check out vendors with fresh produce, home goods, and red, white, and blue merriment! chattanooga market.com/event/red-whiteand-blueberries
12 Burn Your Half Off by Run Chattanooga
Burn Your Half Off by Run Chattanooga is a no-pressure race event that is perfect for walkers, joggers, and runners of all abilities. Spend your Saturday morning taking in the scenic views along the Tennessee River with your choice of a 5K, 10K, or half marathon. The course features a multi-
loop out-and-back route with a massive, fully stocked aid station at the center, offering snacks, drinks, and supplies to keep you fueled and smiling every step of the way. runsignup.com/byho
13 Family Fun Day With Outdoor Chattanooga
Family Fun Day is a free community event with activities suitable for all ages! Grab a picnic and bring the whole family out to Greenway Farms for a fun afternoon in the fresh air. From 11 a.m. to 3 p.m., Outdoor Chattanooga will have gear ready for you to try archery or rent a canoe to paddle on North Chickamauga Creek. You can also explore a variety of trails with handy maps, join youth and adult scavenger hunts, try disc golf, play lawn games, or just kick back and enjoy your picnic. Additionally, an information table will be available for visitors by the archery range. There’s something fun for everyone – come make some great memories together! outdoorchattanooga.com
The Hamilton County Minority Health Fair is celebrating its 24th year! This year, the fair will be held at the McKenzie Arena at the University of Tennessee at Chattanooga, offering ample space for health screenings and interactive activities. With opportunities to volunteer and sponsor, you can contribute to their mission of empowering the community and addressing health disparities. sethcminority healthfair.com
The Chattanooga Fitness Expo will celebrate its fifth anniversary on July 19, 2025, at a new location – the Chattanooga Convention Center. In addition to the annual Bodybuilding and Fitness Competition, the expo will introduce a new division – Slim Fit Showdown – to celebrate weight loss journeys. Whether you’re a competitor, a fitness enthusiast, or simply looking for some motivation, this event promises an extraordinary experience for everyone. chattanooga fitnessexpo.com
Join the Chattanooga Kidney Foundation for a night out at the sixth annual Big Hair Affair to celebrate the organization’s founding and the first kidney transplant at Erlanger in 1989! This event, which will take place at The Walden Club, invites you to grab your friends, dress up in your favorite throwback outfit from the ‘80s or ‘90s, and dance the night away while enjoying food, drinks, a silent auction, trivia, and more. kidneyfoundation.com/ big-hair-affair
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Missionary Ridge Road Race 2025
The 52nd running of the Missionary Ridge Road Race, hosted by the Chattanooga Track Club, includes a 4.7-mile road race and a one-mile fun run that starts and finishes at Bragg Reservation. Experience spectacular views of Chattanooga and Lookout Mountain as you run through the historic neighborhood of Missionary Ridge. Event shirts and medals are included with participation and door prizes will be awarded after the race (including cash prizes) for various category winners. All proceeds will benefit the American Red Cross of Chattanooga and Team Bruner. chattanoogatrackclub.org/ calendar/events/missionaryridge-road-race--2025-679
3 Summer Sizzler
Grab your friends or family and register for the annual Summer Sizzler 5K, 10K, or 15K at Camp Jordan on August 3. This fun summer event includes race swag, awards, photos, vendors, delicious treats waiting at the finish line, an after party, and even a Kid’s Dash for children under the age of 10! Whether you’re participating as a racer, a vendor, or a volunteer, there’s plenty of fun to be had for everyone. runsignup.com/ race/tn/chattanooga/summer sizzlerchattanooga
Get ready for an elegant evening of cocktails, dinner, a silent auction, and – you guessed it –bingo! This year’s theme, “Mamma Mia: Here We Go Again,” invites guests to dress up in their best Greek disco outfits and come out to the Hunter Museum of American Art to support the Orange Grove Center. The event starts with a cocktail hour at 6 p.m. followed by an after party with a DJ and dancing. bingoforthegrove.org
Register to play in the Austin Hatcher Foundation’s Hit It For Hatch Sand Volleyball Tournament at the XSV Beach courts on August 9! Players may register as a team of four and can expect morning pool play followed by bracketed play in the afternoon, with one team crowned as the winner! Grab your friends and sign up to support the Austin Hatcher Foundation at this fun day filled with friendly competition. hatcherfoundation.org/events/hit-it-for-hatch
For the second year in a row, the Chattanooga River Games are taking over Ross’s Landing for a free, threeday weekend experience. This one-of-a-kind, multi-sport festival combines extreme sports – including highlining, wake surfing, high diving, kayak launches, cliff jumping, deep-water soloing, and more – and live DJs to create an atmosphere you’ll never forget. Thrill seekers and spectators unite in celebration of adventure, outdoors, and music.
rivergameschatt.com
StarNight 2025, Siskin Children’s Institute’s largest fundraiser, marks the organization’s 75-year diamond milestone, honoring the children who inspire with their strength, resilience, and joy. Held at the Chattanooga Convention Center, this widely anticipated premier gala includes a cocktail reception, elegant dinner, silent and live auctions, high-energy entertainment, and more. All proceeds help raise awareness and funds to ensure Siskin’s life-changing services continue. siskin.org/starnight
Just 3 grams of omega-3 fatty acids per day may help lower your blood pressure, according to the American Heart Association. Omega-3 fatty acids can be taken in the form of supplements or found naturally in fish, such as salmon, tuna, and sardines; nuts and seeds, such as flaxseed, chia seeds, and walnuts; and plant oils, such as soybean and canola oil.
According to the Centers for Disease Control, by 18 months, most babies may be trying to say three or more words, not counting “mama” or “dada.” They may also begin following onestep directions without needing gestures.
Those at an average risk of colorectal cancer should start receiving regular screenings at the age of 45, according to the American Cancer Society. Screenings may include a stool-based test or a visual exam of the colon and rectum, such as a colonoscopy.
According to the American Dental Association, you should replace your toothbrush approximately every three to four months or when the bristles begin to fray or mat. For best dental practices, the association also recommends that you:
• Don’t share your toothbrush
• Rinse your toothbrush thoroughly after each use
• Store your toothbrush in an upright position to air dry
Caring for Bones, Joints, & Muscles
Bones, joints, and muscles are vital to your health and day-to-day activities. Read on to learn about conditions that can hinder healthy movement and the advanced solutions available to help.
By Rachel Studebaker and Kristen Dee
“Surgical options for the spine are as varied as the conditions that can affect it – from degenerative disc disease and herniations to spinal stenosis and structural deformities. While the idea of spine surgery can be daunting for many, advances in minimally invasive and outpatient techniques have made the experience significantly less intimidating. These modern approaches often mean less pain, quicker recoveries, and less time spent away from home and work. My goal is always to match the right treatment to the right patient – taking into account their specific diagnosis, lifestyle, and personal goals for recovery and long-term mobility.”
Benjamin Geddes, MD Fellowship Trained Spine Surgeon, Center for Sports Medicine & Orthopaedics
Thanks to surgical advances, spine procedures can take place in an outpatient setting.
Traditionally, spine surgery has taken place in a hospital environment and involved open surgery and an inpatient hospital stay. Advances in minimally invasive surgical techniques have made it possible for many procedures to take place in an outpatient setting, and today, same-day surgeries are becoming increasingly common.
Common outpatient spine surgeries include:
• Lumbar laminectomy or microdiscectomy
• Anterior cervical discectomy and fusion
• Spinal decompression
• Cervical disc replacement
Due to the rise in same-day procedures for all types of orthopedic surgery, outpatient ambulatory surgery centers are now designed to provide a more personalized approach. Patients receiving spine surgery arrive at these centers, receive anesthesia prior to their procedure, and afterwards, are discharged to return home with a designated caregiver that same day to begin the recovery process.
Compared to traditional open surgery, the minimally invasive surgical techniques used during outpatient procedures offer a lower risk of complications, involve smaller incisions and less scarring, and spare healthy tissue around the spine – all of which contribute to a quicker recovery.
Same-day surgeries also cut down on delays and waiting times and spare costs associated with overnight hospital stays. Additionally, patients can recover in the comfort of a familiar home environment.
Offering convenience and comfort, as well as faster recovery times, outpatient spine surgery is revolutionizing the patient experience. If you are a candidate for spine surgery, consult with your doctor to determine whether an outpatient procedure is right for you.
“Our oxygen chambers at Oxygen Health Spa deliver enriched oxygen to clients, helping them recover and heal from a variety of conditions in a comfortable setting.”
Brandon Jones Owner, Oxygen Health Spa
Hyperbaric oxygen therapy is an easy, comfortable therapy method used to treat a variety of conditions.
For many athletes, muscle strains and inflammation are common occurrences. In recent years, Hyperbaric Oxygen Therapy has gained traction as therapy to help accelerate recovery. Also known as HBOT, hyperbaric oxygen therapy provides a patient with pure, enriched oxygen in a pressurized environment.
The goal of HBOT is to deliver more oxygen to damaged tissues. It’s a noninvasive treatment that delivers enriched oxygen to the body, suppressing inflammation and improving the distribution of oxygen to cells, promoting recovery. A 2015 study found HBOT may have positive effects on muscle endurance and could reduce exercise-induced edema (swelling caused by fluid buildup), and a 2020 study found that undergoing HBOT after exercise reduced participants’ inflammation that could contribute to exercise-induced muscle damage. While research is still underway, HBOT has the potential to treat a wide range of ailments and conditions.
During HBOT, the patient lays inside a chamber, either by themselves or with others, and receives pure oxygen in a pressurized environment similar to an airplane cabin. Treatment lasts between one to two hours, and there is typically no discomfort, outside of some possible ear pressure or popping.
An Expert Weighs In
“A proper warm up isn’t just preparation – it’s protection. It activates your muscles, sharpens coordination, and primes your body for movement, reducing the risk of injury before activity even begins.”
William Hunter Garrett, MD Sports Medicine Physician, Erlanger Sports Medicine
With proper warm ups, your summer workouts can remain injury free.
Before you go for a morning run or tackle your strength training session, don’t forget to include one critical step: a warm up.
Implementing a warm up into your pre-exercise routine has many benefits, including:
• Decreased risk of injury
• Mental and physical preparation for exercise
• Better performance
• Gradual increase of the heart rate, blood flow, and oxygen in your muscles
There are many warm up options before your exercise that can be tailored to your workout or what feels best for your body. Incorporate stretching, regardless of the kind of workout, to help increase oxygen flow to the muscles and prevent injury. Try to hold each stretch for 10-30 seconds. Then walk briskly, go up and down stairs, jog in place, or do a few lunges and squats. The warm up should take between five to 10 minutes to complete, or consider a longer warm up depending on the intensity of the workout.
While warm ups help increase the heart rate and blood flow before working out, a cool down is just as important for preventing injury. Cool downs help gradually decrease your heart rate, further prevent injury by stretching out worked muscles, and help prevent soreness. Ultimately, incorporating a warm up and cool down into your workout routine will help your body prepare and recover from a workout, as well as reduce the risk of injury.
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BODY DSYMORPHIA / SLEEP
By Kristen Dee
Roughly 70 children under 10 die each year from choking, and more than 10,000 ER visits are a result of choking in children 14 and under. While these statistics can be harrowing, significantly more choking incidents do not result in ER visits or fatalities, often thanks to prevention, training, and quick response. When supervising children, knowing what to do if a child chokes can save a life. Here, we discuss common causes of choking and prevention methods, and speak with local children’s medicine experts to further understand choking in children.
Research suggests children aged 1-3 are at the highest risk of choking among children. Choking often occurs as the result of various anatomical differences between children and adults. Children’s airways are much smaller than adult airways, and children are not able to cough with the same amount of force as an adult, which makes it more difficult to dislodge an object. While children without existing medical issues experience choking, the most common risks for choking in children include neurological disorders, dysphagia (difficulty swallowing), and dental issues.
Prevention is the best approach, and thankfully, there are many strategies to prevent choking in children. Keeping small items away from children, such as small toys, pebbles, candies, erasers, gum, coins, and buttons helps mitigate the risk of choking on these items. Airway-sized foods like grapes, cherry tomatoes, apple chunks, nuts, and dried fruits are often a choking hazard, and hot dogs are the most common fatal choking hazard food in children in the U.S. Cut foods in half or into smaller pieces and supervise all eating activity, especially around children with existing medical issues that may impact their ability to chew or swallow. Research also suggests that breastfeeding in the first year prepares the neuromuscular system for future chewing, and that introducing foods that are varied in texture at the appropriate age can help “train” children to detect a non-food item (such as a bone or pit) and spit it out.
The Heimlich maneuver, the most common choking response strategy, should not be performed on infants less than 1 year. Instead, administer five back blows followed by five chest thrusts, ideally with the infant draped over the provider’s non-dominant arm or knees. Avoid finger sweeping their throat in an attempt to dislodge the stuck item, as it may push the item further down.
Children older than 1 year should receive the Heimlich maneuver, with the provider on their knees. Clench the fist and place it slightly above the belly button area, delivering quick upward thrusts to the front and back. Continue until the item dislodges itself, or until the person requires further medical attention. The Heimlich maneuver should not be done if the person is unconscious.
After Arthur Lih overheard a mother mourning her son who had died from a grape lodged in his throat, he set out to create a device that could clear the airway of someone choking. Along with medical professionals and colleagues, Lih extensively researched choking and developed a product called LifeVac, with the goal of saving as many lives as possible around the world. Available in home kits, travel kits, school kits, and more, the LifeVac device is placed over the choking individual’s mouth and is an easy-to-use, single-use, non-invasive suction tool that
assists a choking victim after choking protocol has not been successful. Each home kit is equipped with an adult mask, pediatric mask, and practice mask. LifeVac can be used to assist others and on yourself. According to LifeVac’s website, the device has now saved more than 4,000 lives. The device and its use have been included in many peer-reviewed studies – one study’s abstract reads, “Thus far the unit has been used successfully 100% of the time with limited to no side effects reported. The use of LifeVac has huge potential to save thousands of people from choking, including more susceptible
populations such as children and the elderly.” EMS services, hospitals, schools, day care centers, restaurants, and more around the world are using LifeVac’s life-saving choking devices, often thanks to the efforts of nonprofits such as GregO2, founded after CEO Rob Creswell lost his brother Greg to choking. Creswell now operates GregO2 in his honor in Chattanooga, Tennessee, hoping to provide education and training opportunities for choking response, and have an anti-choking device installed in public places around Chattanooga and beyond to prevent choking fatalities.
Is there a class I can take to help my preparedness in these situations? “To truly be prepared, the American Red Cross strongly encourages everyone to take a certified first aid and CPR course. These classes provide hands-on training in life-saving techniques that can make all the difference in an emergency. The American Red Cross offers accessible and reliable training nationwide. To find a class near you, visit redcross.org/takeaclass.” – Julia Wright
Should I talk to my child about choking prevention? “Parents and guardians can continue to encourage the child not to put things in their mouth, and don’t offer foods to younger children unless instructed by an adult.”
– Angelique Tucker, DO
What are some of the ways to prevent choking in children? “Choking is one of the most preventable dangers young children face. Simple steps – like cutting food into small pieces, keeping small objects out of reach, and supervising kids during meals – can make all the difference. Prevention starts at home, and with a little awareness, caregivers can create a safer environment for children to grow and explore." – Julia Wright
What are signs a child is actively choking? “When a child is actively choking, they may show clear signs the airway is blocked and they are in distress, which can include:
• Inability to speak, cry, or make noise
• Difficulty breathing or noisy breathing (such as high-pitched wheezing)
• Coughing that is ineffective or silent
• Clutching at their throat or neck (universal sign of choking)
• Blue or dusky skin color, especially around the lips or fingertips (a sign of lack of oxygen)
• Loss of consciousness if the airway remains blocked It’s important to differentiate choking from gagging. Gagging is often loud and indicates that the airway is still partially open. It may be uncomfortable to watch, but it’s often the body’s way of clearing the airway. True choking is typically silent and dangerous, requiring immediate action.”
– Lorena Ferreira, MD, BDP
What are common choking culprits?
“Foods (round, firm foods such as grapes, hot dogs, popcorn, small bits of nuts and seeds, granola bars, raw vegetables, fruit chunks, meat that is not cut appropriately), household items and toys (balloons, coins, marbles, toys with small parts such as Lego bricks), and small button-type batteries (which is a medical emergency) are common causes of choking.”
– Angelique Tucker, DO
If my child has choked but I’ve removed the object and they’re now breathing normally, should I still see a doctor?
“Yes, it’s a good idea to have your child evaluated by a medical provider even if they seem fine afterward. Choking can sometimes cause injury to the airway or lungs, and there’s a risk that a small piece of the object is still lodged without immediate symptoms. A healthcare provider can assess for signs of airway trauma or residual obstruction and determine if the child needs imaging or observation.”
– Lorena Ferreira, MD, BDP
Julia Wright
Executive Director, American Red Cross, Tennessee Region
Angelique Tucker, DO Pediatrician, Chattanooga Peds
Lorena Ferreira, MD, BDP
DevelopmentalBehavioral Pediatrician, Siskin Children’s Institute
Enjoy the sunshine—and healthier skin—all summer long with this simple skincare routine.
Prevent+ Serum: Includes ferulic acid and vitamin E, which helps protect your skin from sun damage and helps reverse photodamage.
Clear+Calm Hydration Mist: Soothes, hydrates, and refreshes your skin all day long.
Clear+Calm Cleanser: Gently removes sweat and sunscreen.
Body dysmorphic disorder (BDD), also referred to as body dysmorphia, is a mental health condition that negatively affects how individuals view and think about their own bodies and appearances. According to Johns Hopkins Medicine, experts estimate that 1 in every 100 people suffer from BDD. Despite being a common issue, body dysmorphia is often misunderstood. Here, we’ll separate the facts from the fiction with insight from experts in the community.
By Ali Lemmons
While the two conditions may share similarities, body dysmorphia is not classified as an eating disorder. Whereas eating disorders are characterized by disrupted behaviors surrounding food, body dysmorphia is characterized by obsessive, repetitive thoughts and behaviors related to perceived appearance flaws.
“Typically, these flaws are minor or even nonexistent, but to the individual, it feels significant, distressing, and is disruptive to their daily life,” says Cindy Urrutia, clinical director at Family and Friends Counseling.
“I define BDD as being so distraught by your body that it drives your will to live and your ability to function as a member of society,” says Laura Priest, psychiatric-mental health nurse practitioner at Vitruvian Health. “You are unable to live a ‘normal life.’ BDD is much worse than low self-esteem and body dissatisfaction, it is debilitating – which is why it is a mental illness and not a symptom.”
However, individuals who suffer from body dysmorphia are more likely to develop an eating disorder, as well as other mental health conditions like anxiety, depression, and obsessive-compulsive disorder.
• Spending excessive time thinking about your body and perceived “flaws”
• Feeling compelled to repeatedly check your appearance
• Fear and anxiety that others are judging your body
• Feeling shame and disgust about your body and appearance
• Compulsively grooming (pulling hairs, picking at skin, and more)
Individuals are most likely to develop body dysmorphia in their teens or early adult years, with two-thirds of those with the condition developing it before age 18. However, the condition can also develop well into adulthood.
Once it develops, even at a young age, body dysmorphia may become a lifelong condition. Rather than fading over the years, symptoms of body dysmorphia tend to start off mild and worsen over time, with the condition becoming more severe the longer it’s left untreated.
“Sometimes, major life events can help shift body image concerns,” notes Urrutia. “But for others, body dysmorphia can persist and become chronic.”
If chronic body dysmorphia is left untreated, the condition can also lead to anxiety, depression, and suicidal thoughts and behaviors. If you or a loved one notice signs of body dysmorphia, it’s important to consult a mental health provider to diagnose and treat the condition before it increases in severity.
While many individuals with body dysmorphia may try to frequently adjust their appearance by tanning, changing their hairstyle, or even undergoing cosmetic surgery, these changes usually don’t help.
According to Priest, “Seeking cosmetic surgery or any physical transformation is a symptom of BDD and not a cure. There is usually an underlying cause of BDD such as past trauma, depression, or anxiety that is not treated by cosmetic or physical changes.”
In fact, often times, surgery and other cosmetic procedures can provoke or worsen symptoms of body dysmorphia. Individuals may be dissatisfied with their results or their perceived flaws may shift to a different area of their body. This may cause an individual to enter a cycle of repeated cosmetic procedures.
Dr. Barry is the newest physician at Scenic City OBGYN. He is a native of the Chattanooga area and is eager to help patients in and around his hometown. Dr. Barry received his medical degree from Lincoln Memorial DeBusk College of Osteopathic Medicine and went on to complete his OBGYN residency program at the University of South Alabama in Mobile, Alabama. Here he was able to work with a variety of different patient populations in the women’s health realm and is prepared to provide the best quality of care to women seeking OBGYN services.
Often, people assume that body dysmorphia only affects women, especially those considered vain. However, in reality, anyone can develop body dysmorphia. According to the International OCD Foundation, around 40% of those with body dysmorphia are men and around 60% are women.
“People of all ages, genders, sizes, and weights can be affected by body dysmorphia,” shares Urrutia. “Though there are populations that are certainly more vulnerable, such as teenagers and young adults.”
“In my practice, I see more transgender females and homosexual males with BDD than any other population,” adds Priest.
While the condition affects both men and women, body dysmorphia may present differently in each gender. Studies have shown that women are more likely to be preoccupied with their hips, legs, and weight, whereas men are more likely to be preoccupied with their body build and genitals.
While there’s no cure for body dysmorphia, it is treatable. Depending on your symptoms, the severity of the condition, and personal preferences, treatments may involve a combination of approaches, including but not limited to:
• Cognitive Behavioral Therapy (CBT): A form of talk therapy, CBT helps individuals with body dysmorphia challenge negative thoughts about their bodies, learn ways to break repetitive grooming behaviors, and improve their overall mental health.
• Internal Family Systems (IFS): Another form of therapy, IFS views the mind as made up of different “parts,” each with their own feelings, beliefs, and roles. IFS encourages those with body dysmorphia to get to know all these “parts” to achieve holistic healing.
• Medications: In some cases, medication may be used to manage body dysmorphia. Antidepressants, like selective serotonin reuptake inhibitors (SSRIs), may help individuals control negative thoughts and repetitive behaviors.
Outside of treatment, individuals with body dysmorphia can manage their condition with certain lifestyle changes. Sticking to your treatment plan, avoiding situations that trigger your symptoms, and engaging in physical activity can support mental well-being.
“Help is available! Recovery is possible and there can always be more education around this disorder,” says Urrutia. “As a society, we can always work on extending compassion, reducing shame, and educating ourselves around this very misunderstood disorder.”
Featuring exceptional doctors nominated by their peers and rigorously vetted by Castle Connolly, a national physician-led research firm and local advisory board.
LOCAL DOCTORS CONFIDENTIALLY NOMINATED SOLELY BY THEIR PEERS
VETTED BY A NATIONAL RESEARCH FIRM & LOCAL ADVISORY BOARD
TOP MD’S, DPM’S AND DO’S IN THE AREA ARE RECOGNIZED IN PRINT & ONLINE
LOOK FOR THE TOP DOCTOR 2025 EMBLEM WHEN FINDING A PHYSICIAN
By Tory Irmeger
In a busy world, quality sleep is crucial for keeping our bodies healthy and functioning properly. Sleep disorders affect our ability to sleep, which can have a negative effect on waking activities and overall health. According to the National Institutes of Health, it’s estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness. These disorders are often overlooked, but thankfully, they are often treatable.
Anyone who has pulled an all-nighter or worked the graveyard shift knows from experience how sleep loss has consequences on physical health. Sleep plays a key role in restoring the body and promoting healthy functioning. Dr. Charles Tapley, family medicine physician at CHI Memorial, explains, “You need sleep to feel awake and alert enough during the day to do your normal activities. It’s also important for keeping your body healthy, learning information, and storing memories. Sleep can help lower your risk of getting sick or help you get better faster if you are sick. It helps children and adults build muscles and repair cells and tissues in the body.”
Sleep is connected to many systems of the body, including oral health, cardiovascular health, gastrointestinal health, memory and cognitive function, and immune function. These systems can be disrupted by sleep disorders, putting you at higher risk for developing other health issues. Consistently struggling with sleep loss can also negatively impact mental health. While the amount of sleep you need might vary, most experts recommend adults get seven to nine hours of sleep every night for optimal rest.
The risk for developing sleep disorders can increase due to medical conditions, medications, lifestyle habits, or aging. “In general, sleep patterns do evolve as we age,” explains Dr. Robert Rudd, sleep medicine specialist at Erlanger. “Patients typically have less ‘deep sleep,’ which is our restorative or restful sleep, as we get older. The reasons for this are not well-understood but may be related to changes in different hormone levels as we age. In addition, while men are overall more likely to have obstructive sleep apnea than women, women begin to have a higher risk of developing sleep apnea after menopause.”
Charles Tapley, MD
Family Medicine
Physician, CHI Memorial
Family Practice Associates –North River
Kent E. White, DDS, LVIF
TMJ & Oral Appliance Therapy Specialist, The Chattanooga Center for Sleep Inc.
Robert M. Rudd, MD
Sleep Medicine Specialist, Erlanger Pulmonology and Critical Care
There are over 80 recognized sleep disorders. Many share symptoms of excessive daytime sleepiness, difficulty falling asleep or staying asleep, or movements and behaviors that interfere with sleep. In addition to specific symptoms, those who suffer from disordered sleeping may “experience fatigue, difficulty in concentrating, mood changes, depression, reduced libido, increased risk of Alzheimer’s, heart disease, obesity, weakened immune responses, and other chronic health problems,” according to Dr. Kent White at The Chattanooga Center for Sleep. Listed below are the major categories of sleep disorders as defined by the third edition of the International Classification of Sleep Disorders, as well as examples of common disorders within each category.
Difficulty falling and staying asleep
• Chronic insomnia: Trouble falling asleep and staying asleep for most nights for at least three months.
Your breathing changes while you sleep
• Obstructive sleep apnea: Breathing momentarily stops and starts while sleeping, often causing snoring or gasping.
Trouble feeling alert during the day
• Narcolepsy: Difficulty regulating when you fall asleep or staying awake.
Physical movements that make it difficult to fall asleep and stay asleep
• Restless legs syndrome: The urge to move your legs while you rest, making it difficult to fall asleep.
Parasomnias
Physical actions or verbal expressions during sleep like walking, talking, or eating
• REM sleep behavior disorder: Acting out your dreams while in the rapid eye movement (REM) stage of sleep.
Your internal clock makes it difficult to fall asleep and wake up on time
• Shift work sleep disorder: Difficulty managing sleep and wakefulness due to your work schedule, like working the night shift.
These categories are set by the International Classification of Sleep Disorders, Third Edition (ICSD-3R).
It can be difficult to recognize if you’re suffering from a sleep disorder or to know if your sleep patterns are out of the norm. Your loved ones may have noticed signs of a sleep disorder, and you can also reference a sleep tracker, such as a smart watch, or keep a sleep journal to track your sleep patterns.
“It’s important to note there are so many different sleep disorders and multiple ways to treat them,” says Dr. Rudd, “so if you are experiencing poor sleep quality, frequent awakenings, awakening gasping, or daytime sleepiness or fatigue, make sure you speak with a medical provider and, if necessary, seek guidance from a sleep specialist.”
After discussing symptoms with a healthcare provider, you may be directed to undergo a sleep study. Sleep studies track the activity of multiple body systems while you sleep, including your heart, brain, and respiratory system. Typically, a sleep study is held overnight in a sleep lab. Dr. Tapley shares what to expect from the experience: “Before you go to sleep, a technician attaches small, sticky patches called electrodes to you head, chest, and legs. They will also place a small tube beneath your nose and might wrap one or two belts around your chest. The study results tell your doctor if you have sleep apnea.” Certain tests can also be done in the comfort of your home using a pulse oximeter, wristwatch, and chest sensor. Your provider can help determine what tests are best for you.
A healthcare provider can work with you to develop a treatment plan specific to your sleep patterns and any underlying conditions. Treatment options could include changing your sleeping routine, undergoing cognitive behavioral therapy, certain medications or supplements, a breathing device like a CPAP machine or an oral appliance, or light therapy.
While it’s best to seek care from a specialist to treat a specific condition, practicing good “sleep hygiene” can improve overall sleep quality. This means creating a comfortable sleep environment where you can get your best possible night of sleep. “Maintain a consistent sleep schedule,” Dr. White suggests. “Create a relaxing bedtime routine by keeping it cool, dark, and quiet (earplugs, blackout curtains, or white noise machine). Limit exposure to screens at bedtime. Stay active and watch your diet.” If you’re struggling to fall asleep, don’t watch the clock. Small habits like these can reduce your stress and promote healthier patterns for better rest.
You may not notice how much sleep loss is affecting your quality of life until you begin to see positive treatment results. Seeking care for a sleep disorder can restore your energy and get you back to the activities that you love.
Healthy teeth are an easy thing to take for granted, which is why it’s all the more important to take good care of them. In this section, we feature some of the best dental technologies, procedures, and services that can improve the function and appearance of your smile. Through proper upkeep and the support of professionals, you can take charge of your oral health.
By Rachel Studebaker
Crowns are a cap on the tooth that can address cosmetic concerns caused by discolored or misshapen teeth but are more often applied to restore function to chipped, decayed, or fractured teeth. They provide a layer of protection to the tooth that can prevent weakened teeth from breaking, restore teeth that are already broken, or hold bridges in place. A crown can also be used to support teeth that have undergone root canals or to cover dental implants. Crowns can alleviate symptoms caused by a damaged tooth, including toothache, tooth sensitivity, and discomfort while eating.
CEREC, which stands for Chairside Economical Restoration of Esthetic Ceramic, is a same-day procedure that uses computer-aided design and manufacturing (CAD/ CAM) to place a crown. During this procedure, your dentist will first
prep the tooth by removing any decay. They will then use an intraoral scanner to capture three-dimensional images of the teeth. These images are delivered to CEREC’s computer software, which designs the crown and sends these plans to an on-site machine to create a precise ceramic crown in your natural tooth color. This crown will be ready for application immediately, during which your dentist will bond it to the tooth, polish it, and remove excess debris before the procedure is complete.
In the past, getting a crown would typically take two visits – a first visit to create impressions and a second to place the new crown. Today, CAD/ CAM technology allows your dentist to place a crown in just one visit, eliminating the need for a temporary crown. CEREC same-day crowns are a safe and convenient option for anyone looking to restore their smile, either for functional or cosmetic purposes.
This same-day procedure is an effective and convenient option for those in need of a dental crown.
“With the use of CAD/ CAM in dentistry, crowns can be made same-day, eliminating the need to wait two to three weeks for crown fabrication with a temporary crown in place. Although the cost of a lab-fabricated and a same-day crown is about the same, patients save time and money by cutting out the extra visit to come back for the permanent crown. One question we are often asked is about the strength.
Studies have shown that CAD/CAM tooth restorations are just as successful as crowns made with traditional materials and techniques.”
Mandy Shearer, DDS Dentist, Soddy Daisy Smiles
•
• NO
• NO pre-existing conditions or
• NO waiting periods
“It is best to remove wisdom teeth between the ages of 15 and 26 to prevent an increased rate of complications and difficulty in treatment associated with the surgery as you age. As a general rule, it is much easier on the patient, doctor, and surgical team to surgically remove wisdom teeth in the younger population due to the overall health and flexibility of their bone.”
Ricky Johnson, DDS, MD Oral Surgeon, Implants & Oral Surgery of Chattanooga
This common surgery can prevent dental problems before they start.
An average set of adult teeth is comprised of 32 teeth. The third molars, also known as wisdom teeth, are located at the back of the mouth and are the last teeth to emerge. Wisdom teeth come in between the ages of 15 and 26 and because they are the last to emerge, they can become impacted, meaning there isn’t enough room for them to fit in the mouth. Even when wisdom teeth emerge without complication, they are rarely functional and because of their position in the back of the mouth, are more difficult to clean and are more susceptible to cavities.
While wisdom teeth are often assessed and removed before problems arise, they can cause issues if left unmonitored. Impacted wisdom teeth can be painful and lead to the growth of bacteria, causing severe, sometimes life-threatening infections. As the teeth begin to emerge, they can put pressure on the neighboring molars and cause misalignment. They are also a common source of cysts as well as tumors. Other symptoms of impacted wisdom teeth include swollen gums, jaw ache, and pain when biting, chewing, and opening your mouth.
Wisdom teeth removal surgery is very common –nearly 85% of Americans have or will have their wisdom teeth removed. The procedure typically takes less than an hour, during which the patient will receive anesthesia to ensure a painless experience. Advancements in anesthesia medications and surgical techniques have aided the recovery process, including long-lasting local anesthetics that can reduce postoperative pain and the need for narcotics during the healing period.
If you have not had your wisdom teeth removed, talk to your dentist or oral surgeon. They can evaluate the position of your wisdom teeth and determine whether removal is advised as well as help coordinate the safest and most convenient time to have them removed.
“When seeking root canal care, patients should consider seeing an endodontist, a dental specialist trained in treating tooth pain and performing complex root canals. Multirooted teeth like molars and premolars may be difficult to treat with standard root canal therapy. Fortunately, endodontists have experience in treating these root canal systems. When it comes to dental discomfort, an endodontist can typically relieve your pain and get you back to work the same day.”
Chattanooga Area Endodontists
A widely preferred alternative to tooth extraction, root canal treatment can relieve pain, protect against future infection, and preserve your future smile.
Teeth are made up of four different kinds of tissues – three hard and one soft. The soft tissue, the pulp, consists of connective tissue, blood vessels, and nerves, all of which can become inflamed if bacteria enter the pulp chamber.
A root canal is a procedure that removes dead, infected, or damaged pulp from a tooth. This can relieve pain as well as protect your gums, jaw, and surrounding teeth from further infection or nerve damage and decay. Unlike tooth extraction, a root canal also allows you to keep your tooth and preserve your smile.
You may need a root canal if your tooth is:
• Extra sensitive to heat and cold
• Dark or discolored
• Cracked or broken
• Causing severe pain with pressure or eating
• Draining pus
• Emanating a foul taste or odor
The procedure itself is painless, as your dentist or endodontist will use a local anesthetic to numb the affected area. First, they will open the top of your tooth to expose the damaged pulp. Following this, they will clean the interior of the tooth and replace it with a filling. Finally, they will seal the tooth back up, and in some cases, place a crown in order to prevent bone loss and the spread of infection. You may experience some discomfort following the procedure, but it can be managed with proper aftercare.
We support the Greater Chattanooga area General Dentists and we are proud to partner with them to make every effort to help patients maintain their natural teeth and keep healthy, beautiful smiles.
ENDODONTIC GROUP PC
Kevin P. Bryant, DMD
K. Patrick Bryant, Jr. DMD
1001 Carter St., Suite H Chattanooga, TN 37402 (423) 267-1853
EAST TENNESSEE ENDODONTICS
Erik E. Jansen, DMD
Jason D. Latham, DMD, MSD
Cara McCary, DMD
Chad Gustafson, DDS, MSD
Rylan Gustafson, DDS, MS
Chattanooga: 1720 Gunbarrel Rd., Suite 308
Cleveland: 690 Stuart Rd., NE
Ooltewah: 5572 Little Debbie Pkwy., Suite 120 (423) 892-3131
SOUTHEASTERN ENDODONTICS
Matthew Brock, DDS, MSD
Yvette Burns, DDS, MS 2030 Hamilton Place Blvd., Suite 380
Chattanooga, TN 37421 (423) 892-4727
@themattsfamily
Photo by Kristina Armstrong / Shot on Location at Sunny Hill Farm
Lauren Matts and her husband, Chris, made the leap from city living to the country four years ago and haven’t looked back since. Today, the couple runs Sunny Hill Farm, where Matts works as a full-time homesteader –raising animals, growing her own food, and sharing it all on social media. Here, Matts shares how she weaves health and wellness into her lifestyle and how intentional living has made all the difference in her journey.
What is your approach to wellness? How has that changed over time?
My approach to health and wellness has changed drastically over the years – and honestly, it’s still evolving. What once looked like quick fixes, convenience foods, and chasing trendy diets now looks a whole lot more like dirt under my fingernails, meals made from scratch, and listening to what my body really needs. Today, my idea of “a healthy life” is a lot slower, simpler, and so much more nourishing. It’s about meals made from scratch, getting outside and breathing in fresh air, and staying active by pulling weeds, hauling feed buckets, and chasing after chickens! Don’t get me wrong – I still enjoy a good gym session – but this lifestyle offers a whole new take on fitness. It’s not about quick fixes or trendy diets, it’s about intentional living, every day.
What does your daily routine look like?
I like to start my mornings slow with a warm drink and a few quiet moments outside before diving into the day. Most mornings are spent on small homesteading tasks like collecting eggs, feeding animals, or watering the garden. No matter how busy my day is, I try to take a walk every day, even if it’s short,
just to step away from the to-do list and enjoy a little peace. After that, it’s back to the rhythm of the day – tending the garden, working around the farm, or preserving food when I can. Eating well is also a big part of my routine. I cook most of our meals from scratch with whole, real ingredients. It’s something I genuinely enjoy and that helps me feel my best. My days stay pretty full, which is why having simple routines in place is so important – they help keep things steady and make everything feel a little more manageable.
How do you approach emotional well-being?
For me, emotional well-being comes down to intentionality. I focus on slowing down, checking in with myself, and making time for things that nourish my body and mind, like daily walks, time with those I love, and making sure I fill my body with things that don’t fog my mind. I also prioritize carving out space for myself, even when life gets busy, to recharge and stay grounded.
What’s the best advice you’ve ever received?
It’s simple, but it has stuck with me: “Just start!” So often we wait for the perfect timing, the right resources, or to feel “ready” – but
the truth is, waiting for the perfect moment usually means never beginning. Whether it was beginning my homesteading journey, starting a garden from scratch, or creating content to inspire others, I’ve learned that progress comes from taking the first step. Even if it’s messy, even if you don’t have it all figured out. Starting is where confidence is built, momentum kicks in, and real growth happens. Don’t be afraid to make mistakes or fail a few times – that’s exactly how you learn and gain the experience and knowledge you need to keep going!
What have been some of your recent challenges? Have you found any solutions? If so, what are they?
It can sometimes feel like there’s not enough time in the day to focus on everything. A solution I’ve found is learning to prioritize and break tasks into smaller, more manageable steps. By setting clear goals for each day or week, I can focus on what needs to be done without feeling overwhelmed. I also try to be mindful about taking breaks and stepping away when needed, so I don’t burn out. By staying organized and giving myself permission to not do everything perfectly, I’ve been able to keep moving forward without feeling like I’m losing balance.
What do you find the most rewarding?
Building meaningful connections with others and seeing how a simpler, more intentional lifestyle can positively impact people’s lives. Whether it’s through sharing my journey on social media or connecting with my community, I love inspiring others to embrace a way of life that feels more balanced and fulfilling.
For first-time investors, it can be daunting to think about setting up an investment portfolio. The first step is deciding if and what kind of investing might be right for you and your long-term goals. Perhaps you hope to set aside support for your family or prepare for future retirement. Regardless, there are many professionals available to walk you through your options, evaluate risk tolerance, and develop a plan. To give you a head start, we chatted with local financial advisor Evan Russell of Raymond James Round Table Advisors who walks us through the basics.
Evan Russell Financial Advisor, Round Table Advisors, RJFS
Q. What are the differences between saving and investing?
A. Savings accounts are usually set up at a bank, and investment accounts are usually set up at investment firms. Although, some firms act as “one-stop shops” for both accounts to be opened at the same place. The first difference between saving and investing is the level of risk. Unless an exogenous event occurs, you should feel confident knowing that your savings account will not decrease in value. As for the investment account, the values of your investments could fluctuate up and down depending on many factors. The second difference is what the money is put into inside of each account. A savings account usually consists of money market funds and certificates of deposits (CDs). An investment account can hold anything a savings account can hold along with stocks, bonds, mutual funds, insurance products, and much more.
Q. What is the best stage of life to begin investing?
A. The best day to start investing was yesterday, but the next best day is today. If you feel like you are late to investing, then you are not alone. According to a recent study, roughly 40% of older Americans rely solely on Social Security for retirement income, which can be difficult to live on in today’s economy. The best ways to diversify your retirement income are by contributing to 401(k)s with work or to open up an individual retirement account (IRA) at a financial institution. Remember, having an account is just the first step. Electing the right investments inside of the account can be just as important as funding it.
Q. How much (and how long) do I need to invest to reach my financial goals?
A. To determine how much and how long you need to invest, here is a general framework you can follow:
1. Set Your Goal
2. Choose Investment Type
3. Estimate Risk/Reward
4. Calculate Contributions
5. Elect Timeframe
Q. Is investing an effective way to have a steady passive income?
A. Investing can be a great way to have a steady stream of passive income. Real estate, bond funds, and annuity products are the three most common. Each can provide different levels of passive income, but also come with disadvantages when compared to the other. For example, access to your money (liquidity) is a big disadvantage for real estate and annuity products. However, they can usually provide more income than a bond fund can.
A. You might pay trading fees, fund fees, advisor fees, account fees, etc. There are also underlying costs that may not show up. For example, opportunity costs, liquidity costs, taxes, and inflation can reduce efficiency of a portfolio that many professionals make up for to cover their fees. It is best to always understand what you are paying for and if it is right for you.
Often, the first thing you notice about someone is their smile. Here, we share tips and tricks to maintain a clean, beautiful smile.
By Kristen Dee
According to the Cleveland Clinic, your tongue can harbor bacteria, contributing to poor oral hygiene, poor mouth taste, and bad breath. A quick and easy solution is tongue scraping, which helps mitigate these issues. Tongue scrapers are affordable (typically $10 or less) and are available to purchase at large retailers and drugstores. There are a few options available such as plastic, copper, and stainless steel, with stainless steel often praised for its durability and anti-microbial properties. Toothbrushes can also be used as a tongue scraper, but may be slightly less effective at providing a deep clean.
Oil pulling, which involves swishing oil around in the mouth, has become popular within the last few years. While further research is needed to fully understand the practice and its benefits, it’s believed that oil pulling helps reduce bad bacteria in the mouth, which promotes good breath, lowers inflammation of the gums, and possibly prevents cavities. Coconut oil, sesame oil, and olive oil are common options for oil pulling. Prior to brushing, swish the oil around in the mouth for up to 20 minutes at a time. If you can’t hold the oil in your mouth that long, you can work up to it, starting at five minutes at a time. Spit the oil into a garbage can to avoid a clogged sink!
Many people may not be brushing their teeth for the full two minutes recommended by the American Dental Association (ADA). Brushing for two minutes allows for significant plaque removal, critical in preventing cavities. To help reach two minutes, set a timer while brushing, or invest in an electric toothbrush that vibrates four times, every 30 seconds, once for each quadrant of the mouth. The ADA also recommends using a fluoride toothpaste to prevent tooth decay and avoiding brushing with too much force, which can cause gum inflammation. Flossing can be done before or after brushing, and studies have shown the use of floss may reduce gingivitis, plaque, or both more effectively than tooth brushing alone.
While brushing for two minutes and adding in additional hygiene practices into your oral health routine can be beneficial, it is important to visit your dentist twice a year for cleanings and checkups. Regular cleanings are critical for oral hygiene and preventing future issues. Checkups allow your dentist to address tooth sensitivity, discuss cosmetics such as teeth whitening or veneers, and diagnose more urgent issues such as cavities, gum disease, and oral cancer.
Crochet is a type of needlework that can be used to create all kinds of clothing. With a breathable open stitch and versatile look, it’s no surprise that crochet tops are currently trending as a fashionable choice for sum mer wear. Here, Chattanooga-area boutiques showcase stylish crochet tops for women and share what they’re loving about this trend.
Lisa Fritschen Owner, Hemline
Z Supply Ines Crochet Sweater
Modeled by Ruthie Kirby
“We love Z Supply at Barn Door Boutique because of the classic, comfortable styles. The Ines Crochet Sweater is a lightweight and versatile piece that we love. There are many options to style it, whether pairing it with denim shorts, dressing it up with a pair of nice wide leg pants, or layering it over a dress.” – Melissa Paryse
Rails Coen Top
Modeled by Claire
Fritschen
“We love the flutter sleeve and scalloped edge on this Rails top. Crochet adds a nice texture to an item of clothing and is very versatile. The cherry red stripe is a fun pop of color perfect for summer!” – Lisa Fritschen
Caballero Collection Crochet Top Modeled by Sharayah Caouette
“A throwback to the ‘70s, the new, lightweight crochet tops are super stylish and a cooler option for a summertime fit in the South. Sharayah rocked this fun cream crochet top with some Mother Denim Ecru Jeans.” – Anita Headrick
By Tory Irmeger
Life is undeniably sweeter with pets – but a little bit messier, too. From daily wear and tear to life’s occasional accidents, keeping a clean house with furry friends is no small feat. Read on for a few tips on making your home interiors pet-friendly and hassle-free.
Check mud at the door.
For indoor-outdoor pets, an entryway wash station can be a lifesaver. Clean muddy paws, rinse out food and water bowls, and even wash off shoes and outdoor gear to keep from tracking dirt inside. You can customize the wash station to you and your pet’s needs: a built-in shower stall is a multi-purpose addition to a mudroom, while an elevated tub can be easier on the knees and moved between the bathroom, garage, and yard. Regularly using an at-home grooming station has the added effect of reducing odor buildup in the home.
Keep carpeting to a minimum.
While carpeting provides soft flooring underfoot, it can easily trap pet dander and hair while also being more susceptible to stains and snags. There are several durable pet-friendly flooring options, like vinyl, tile, laminate, and engineered hardwood. Even natural materials like bamboo and cork can be a good fit for a home with pets. Paired with a robot vacuum, non-carpeted flooring can be a great option for easy clean-up and maintenance. Some things to keep in mind are maintenance and cleaning needs, scratch-resistant properties, and how slippery the surface is, which can be a challenge for aging pets.
Choose
While wall-to-wall carpeting may not be the most pet-friendly, interior fabrics like rugs and upholstery are worth investing in to protect flooring and favorite furnishings. The options are seemingly endless – synthetic performance fabrics boast indestructible finishes, while natural cottons and linens provide their own durable qualities and comforts. If your pets are prone to scratching surfaces, look for a fabric with a tight weave that can withstand snags. Plus, it’s always handy to have a couple decorative throws that can be tossed in the wash along with pet bedding.
From lower cabinets to area rugs, dark colors and patterns are typically more forgiving design choices in a home with pets. Dark colors and patterns have the advantage of hiding dirt, smears, and anything else the cat drags in. Keep in mind that materials that hide stains and hair don’t necessarily stay cleaner, so be sure to regularly vacuum and wipe surfaces to beat buildup, odor, and permanent damage.
By Lindsey Clute
According to a Pew Research Center study, 66% of parents with children under 18 believe that parenting is significantly harder than it was in previous decades, with the majority citing technology and online dangers as the cause. From screen time concerns to internet safety, digital parenting today comes with serious pressure. While there is no one-size-fits-all approach, here are some research-driven suggestions for utilizing parental controls and identifying age-appropriate technology.
“While there are many, I believe the biggest challenge is the pervasive nature of tech,” says Ayana Winchester, a case manager at First Things First. “Even for children who don’t have a personal device, their friends have them and will readily share access … there are so many areas on which to focus that parents may feel overwhelmed and underequipped.”
Although parents can’t control everything kids see, most devices offer built-in tools to filter content, limit screen time, and monitor activity at home.
Parental controls are settings on devices, apps, and streaming services that help limit kids’ access to content. Typically password-protected, these
let parents filter the content their kids can access. TikTok, for example, offers a Family Pairing feature, and services like Netflix and Disney Plus allow kidfriendly profiles. Knowing what tools are available is key – but how you use them should fit your family’s unique needs.
While research offers helpful guidelines, every family is different. “Start by looking honestly at your family, its dynamic, and its needs,” says Winchester. “It’s also worth looking at parent friends who you respect to see how they utilize tech. If you see something that works, use it or tweak it a little … communication, reassessment as they age, and frequent monitoring of your children and their behavior/health as more tech is introduced is key.”
At this age, babies are rapidly developing language and motor skills – and screens can actually hinder those processes. Research recommends keeping devices out of sight and focusing on real-world interaction.
Age-appropriate tech + tips:
• Use video chatting sparingly to connect with family; avoid any other screen exposure.
• Set an example by limiting your own screen use in front of your baby.
As kids become curious and talkative, this is a great time to introduce educational media with supervision. “Be proactive in your efforts and be open to discussion,” Winchester recommends. “It’s much easier to establish a firm boundary that can be modified as needed than to try creating one after full access has already been granted.”
Age-appropriate tech + tips:
• Watch shows together that encourage movement or learning.
• Use educational apps with parental guidance.
Elementary-age kids are eager to explore and learn. While independence grows, so should your involvement. “As parents, we do our best to facilitate our children’s development at every stage and in every way possible,” says Winchester. “Having a lax approach to any part of that development leaves them susceptible to others filling that gap with information or tools that could be harmful.”
Age-appropriate tech + tips:
• Introduce educational websites, creative platforms, and beginner-friendly tools that focus on collaboration and curiosity.
• Reinforce balance with outdoor time, playdates, and screen-free activities.
• Stay involved to help guide and filter digital experiences.
According to Pew Research Center, 73% of parents believe it’s acceptable for children aged 12 and older to have their own phone. But even without their own devices, children are often exposed to smartphones, social media, and laptops daily – reinforcing the need for open communication. “I think sometimes parents shy away from this aspect because they think discussion equals acquiescence,” says Winchester. “Actually, open discussion allows for children to better understand the ‘why’ of a boundary.”
Age-appropriate tech + tips:
• Slowly introduce more responsibility.
• Teach internet safety and digital boundaries.
• Encourage tech that promotes learning and connection – not just entertainment.
As teens crave more technological in dependence, consider the child’s maturity and responsibilities. For example, a teenager responsible for transporting siblings may need a phone. Additionally, the American Psychological Association recommends monitoring social media use until at least age 15. “Consider only allowing certain apps with strict privacy settings and regular activity checks,” Winchester adds. “Facilitate the needs, then you can entertain the wants.”
Age-appropriate tech + tips:
• Allow monitored social media and devices as appropriate for your child.
• Promote media literacy and online safety education.
• Encourage discussions about mental wellness and healthy tech habits.
“Stand firm in your convictions, in your love for your kids, and in the protection of their well-being, because it will always be worth it … communicate, respect each other, and find what works. You got this!”
Join us for an evening celebrating First Things First's work in strengthening families in our community. Experience an exclusive interview and performance by critically acclaimed band, The Lone Bellow.
SEPTEMBER 23
*ALL TICKET PROCEEDS ARE A DONATION TO FIRST THINGS FIRST AT THE SIGNAL TICKETS AVAILABLE NOW*
Fundraiser
CREATING A BETTER BEDTIME ROUTINE
By Ali Lemmons
According to experts, each person spends about one-third of their life sleeping, and since sleep plays a vital role in the body’s overall well-being, it’s important to do it well. However, data from a National Health Interview Survey showed that 14.5% of adults had trouble falling asleep most days, or every day, over the span of a month. For those who struggle with hitting the hay, we’ve compiled some healthy habits and routines to take your bedtime to the next level.
Your body’s natural 24-hour clock is known as your circadian rhythm. It’s the pattern your body follows on a typical 24-hour day, and it tells your body when to sleep and when to wake up. While your body naturally sets this rhythm, outside factors, such as light, stress, and temperature, can disrupt it. For best sleep practices, it’s important to regulate your circadian rhythm, and a consistent, calming bedtime routine can do just that. Try out these four steps to improve sleep quality and your overall health.
The easiest way to maintain your internal clock is by sticking to a specific schedule. No matter if it’s a weeknight or weekend, try to have a consistent bedtime and wakeup time. While specific times may vary person-to-person, experts suggest that adults need seven to nine hours of sleep per night, so plan your schedule accordingly.
Blue light emitted from electronic devices is an artificial color that mimics daylight. Excess exposure to blue light during the night hours can throw off your body’s circadian rhythm and may suppress levels of melatonin, a natural hormone that regulates sleep cycles. While there’s no hardand-fast rule about when to put down your phone, tucking it away an hour or two before bed is a good rule of thumb.
As mentioned earlier, light, temperature, and other factors can affect your circadian rhythm. To best regulate your body, it’s important to optimize your sleep environment. When sleeping, your bedroom should be dark. Invest in room-darkening shades or heavy, lined draperies to block as much light as possible. While temperature preferences may differ person-to-person, a cooler bedroom can make it easier to fall, and stay, asleep.
It can also be helpful to create a calming pre-sleep ritual to signal to your body that it’s time to go to bed. Taking a warm bath or shower each night is a relaxing way to wind down, and it can cause a drop in your core body temperature that can help you fall asleep faster. Other relaxing activities, such as reading, journaling, meditating, and stretching, can ease physical and mental tension and improve sleep quality.
Drinking a cup of coffee is a staple part of many morning routines. While the caffeine content in coffee can provide a boost of energy, certain additives can bring even more benefits to the table. Whether it’s incorporating a supplement such as collagen or even swapping out traditional coffee for an herbal alternative, read on to discover ways to boost your daily cup of coffee.
By Rachel Studebaker
Protein is an essential nutrient that helps build and repair muscles and bones and is an important part of a healthy diet. While it is found in foods such as meat, dairy, nuts, and legumes, protein is also commonly consumed as a supplement. Protein-enriched op tions include protein coffee, which can be purchased in powder or liquid form and comes in a wide range of flavors and protein contents to help individu als reach their daily nutritional goals and fuel their day.
TRY: Javy Protein Coffee
This zero-sugar instant coffee contains 10 grams of protein per serving plus prebiotics to support gut health.
Collagen is a type of protein that naturally occurs in certain foods and is commonly taken as a supplement to support skin, joint, and hair health. Instant coffee packets containing collagen can conveniently incorporate collagen into a daily diet, while flavored collagen coffee creamers are a tasty way to pack in this protein.
TRY: Bloom Collagen Creamer
This cinnamon bun-flavored collagen creamer is ketofriendly, gluten-free, and soy-free and provides 5 grams of collagen per serving.
Maca is a plant that is native to Peru and has traditionally been used for medicinal purposes. Its popularity as a coffee substitute has grown in recent years, as has research into its potential benefits, which include improved energy, mood, and sexual health. Made from powdered maca root, maca coffee is a good option for those looking for a caffeine-free coffee alternative.
TRY: Teeccino Maca
Chocolate Chicory Herbal Coffee
This caffeine-free option combines organic maca root with chicory root and chocolate for a rich beverage with herbal benefits.
Mushrooms may not immediately come to mind when thinking of coffee additives, but have emerged as a trending option. Mushroom coffee consists of a blend of ground medicinal mushrooms and coffee beans, and touts benefits such as reduced anxiety, improved focus, and immune support. Commonly used mushrooms include turkey tail, lion’s mane, reishi, and cordyceps.
TRY: Ryze Mushroom Coffee
Ryze combines coffee with an organic mushroom blend to deliver a traditional coffee taste with less caffeine and the benefits of six mushroom varieties.
Whetherit’s a reward after a long day or a little indulgence on the weekend, treating yourself to something sweet is one of life’s simple pleasures. But if you’re looking to cut back on sugar – or just want a healthier or more nutritious option – there’s good news: decadence doesn’t have to come at a cost. Read on for some wholesome twists on classic fruity confections to satisfy your sweet tooth and feel good doing it.
by Rich Smith HEALTHY RECIPES
“For me, creating a healthy dessert recipe means using whole food ingredients and making a smaller portion so there isn’t so much left over to overindulge or waste. I love peach season, and the fullness of flavor that the coconut sugar, cardamom, and rosemary syrup add to this recipe makes it a favorite of mine. Enjoy!”
– Owner Lezli-O’Neal Lewis
For the rosemary syrup:
• 1 cup maple syrup
• 1 twig fresh rosemary, washed and patted dry
For the almond biscuit topping:
• 1 cup almond flour
• Scant ¼ tsp. salt
• ¼ tsp. baking soda
• 1 tsp. vanilla extract
• 2 Tbsp. coconut oil
• 2 Tbsp. maple syrup
• ½ tsp. apple cider vinegar
For the peach base:
• 2 fresh peaches
• 2 Tbsp. coconut oil
• 2 Tbsp. coconut sugar
• ¾ tsp. cinnamon
• ¼ tsp. cardamom
For the coconut whipped cream:
• 1 can coconut cream or cream top from a refrigerated can of full-fat coconut milk
Heat the maple syrup in a pot over medium-high heat until just boiling. Turn off heat and
drop in the rosemary twig. Set aside to cool. In a bowl, add dry and wet ingredients for almond biscuit topping and mix until well combined. Form into two dough balls. Flatten and bake at 350° for 10-12 minutes until slightly browned. While the biscuits are baking, slice the peaches and sauté in a pan with the coconut oil, coconut sugar, and spices until bubbling. Transfer peaches to a heat-safe dish. Whip coconut cream with a stand or hand mixer until fluffy. Top with the biscuit, coconut cream, and a drizzle of rosemary syrup. Garnish with a few rosemary leaves.
SERVES 4-5
For the filling:
• 8 oz. reduced-fat or fat-free cream cheese, softened
• 2 Tbsp. plain Greek yogurt
• 1 cup Fairlife 2% reducedfat milk or milk of choice
• 1 box sugar-free cheesecake instant pudding
• ½ cup half & half
For the low-carb almond flour crumble:
• ½ cup almond flour
• 1 Tbsp. melted coconut oil or butter (I use butter)
• 1 Tbsp. stevia or sweetener of choice (optional)
• ½ tsp. cinnamon
• Pinch of salt
For topping:
• Sugar-free cherry pie filling or fresh cherries (optional)
To make the filling, let the cream cheese sit at room temperature or soften it in the microwave for 10-15 seconds. In a medium bowl, beat softened cream cheese and Greek yogurt until smooth. Slowly add milk of choice, mixing until well combined. Add the cheesecake pudding mix and half & half. Beat on high speed for 2-3 minutes until thick and fluffy. Cover the mixture and refrigerate for at least 30 minutes. While the filling chills, combine ingredients for the low-carb almond crumble in a small bowl. For extra crunch, toast mixture in a skillet over medium-low heat for 3-4 minutes or bake at 350° for 6-8 minutes, stirring halfway. Let the crumble cool completely. Spoon the fluff into cups or a serving bowl. Top with a spoonful of sugar-free cherry pie filling (or fresh cherries for even fewer carbs) and a sprinkle of the low-carb crumble. Serve immediately or chill until ready to eat.
“As a carb-conscious type 1 diabetic, keep ing my sweet treats low in carbs is essential! One of my favorite indulgences is this Cherry Cheesecake Fluff. It’s rich, creamy, and incredibly satisfying – without the sugar spike. By using a low-sugar cherry drizzle and a buttery almond flour crumble on top, this dessert delivers all the classic cheesecake flavor with none of the guilt. It’s simple yet decadent and perfect for anyone looking to enjoy a sweet treat while keeping carbs in check.”
– Margaret Quinn
SERVES 4
This dreamy, creamy citrus-based dessert is the perfect healthy treat for a hot summer’s evening or a refreshing poolside snack that the whole family is sure to love!
• 1 cup fat-free, plain Greek yogurt
• 1 small banana, sliced
• 2 tsp. orange zest, grated, divided
• 1 Tbsp. fresh lemon juice
• 2 small oranges, halved and squeezed (about ½ cup juice)
• ¼ tsp. fresh nutmeg, grated or ground, divided
• 1 tsp. stevia or 2 stevia sweetener packs
• 5 drops vanilla crème-flavored liquid stevia sweetener
• 5 drops Valencia orange-flavored liquid stevia sweetener
In a food processor or blender, process the yogurt, banana, 1 teaspoon orange zest, lemon juice, orange juice, and ⅛ teaspoon nutmeg for 1-2 minutes, or until smooth, scraping the sides as needed. Add the stevia and both flavors of the liquid stevia sweetener. Mix for 30 seconds, or until all the ingredients are well blended. Pour the mixture into an electric ice cream maker and freeze according to the manufacturer’s directions. Or, put the mixture in a 1-quart bowl. Freeze, covered, for 4-6 hours, or until frozen, stirring every hour. Garnish with the remaining orange zest and nutmeg.
Calories 80 | Total Fat 0.5g | Sodium 21mg | Total Carbohydrate 14g | Dietary Fiber 2g | Sugars 10g | Protein 7g
Source: American Heart Association
“I like these particular movements because they are functional and strengthen the muscles we use on a daily basis.”
Richard Rayburn, Personal Trainer, Sweat Club & Chattanooga Firefighter
Lift a weight plate, dumbbell, or other weighted item (choose a weight you are comfortable with) from the ground to an overhead position. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. Bend your knees to pick up the weight, and be mindful to avoid an arched back. This exercise targets multiple muscle groups, including the legs, core, and shoulders.
Start by standing straight with a weight plate in both hands, positioned at three and nine o’clock on the plate. Raise the plate so it is out in front of your chest and face, then rotate the plate as if it were a steering wheel, turning it to one side and then the other. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. This shoulder workout primarily targets the anterior and lateral portions of the deltoid muscle. It also engages secondary muscles such as the forearms, biceps, triceps, posterior deltoid, upper chest, upper and lower back, and core.
Hold a heavy weight in each hand and walk across the room and back as many times as possible. Try not to swing or tilt. This full-body exercise targets almost every muscle group, including the forearms, traps, core, and legs, making it a highly effective strength and conditioning exercise.
The offset farmer’s carry uses a higher load on one side of the body in the easiest carry position, while using a lighter load in a more difficult carry position. Place a heavy weight in one hand and a lighter weight in the other, then shift the lighter weight to an overhead, rack, or waiter’s carry position, and walk across the room and back as many times as possible. With the offset carry, there is a larger demand on the core to maintain stability and a neutral spine. The greater the offset, the greater the demand for core stability and strength to maintain good posture even when using the same overall load.
Stand bent over at the hips with your back parallel to the ground. Then, with a kettlebell or dumbbell in each hand, alternately row them up to your belly. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. This exercise is great for training a variety of muscles in your back, including the lats, rhomboids, and biceps, as well as enhancing scapular mobility, thoracic and abdominal stability, and grip strength.
When a traumatic car accident nearly took Ellie Rodriguez’s life, she was left with multiple severe injuries and the unshakable determination to return to the life she loved. As a mother of two young boys and a devoted wife, Ellie knew her recovery wasn’t just for herself but also her family. That’s why they chose Siskin Hospital for her physical rehabilitation. With the compassionate care from Siskin Hospital’s expert clinical team and access to state-of-the-art spinal cord and brain injury programs, Ellie found more than just healing, she found hope. Today, she is back to making memories with the people who matter most. That’s a joy worth running toward.
For your wife & mom. Because she matters. You CAN .
