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On-Call Advice
Blue Ridge Region physicians of Sentara Martha Jefferson Hospital and Sentara RMH Medical Center answer your health and wellness questions Getting Control of Your Cholesterol
‘Good’ vs. ‘bad’ cholesterol, and what you can do about it
There’s a lot of information out there about cholesterol these days—particularly when it comes to foods that can help control cholesterol levels. For instance, you may have heard experts’ recommendations to eat more oatmeal and nuts, but less sugar and red meat. While that’s good advice, do you know what your cholesterol numbers actually mean?
Let’s start with the basics. Cholesterol, which the body uses for a number of different biological functions, is found in all the cells in your body. Although the body typically produces all the cholesterol you need, you also take in cholesterol from the food you eat—and too much of the wrong type of cholesterol can lead to serious long-term health problems.
There are two types of cholesterol: the “good” variety, known as high-density lipoprotein (HDL), and the “bad” variety, known as lowdensity lipoprotein (LDL).
Since HDL plays a valuable role in helping to flush LDL out of the body, higher values of HDL are considered healthier. Following are some guidelines for desirable vs. at-risk HDL levels for men and women:
Too much LDL cholesterol, on the other hand, can build up in your blood vessels and increase your risk for heart disease and stroke. For that reason, lower values are considered desirable, with risk levels for various ranges outlined below (these numbers apply to both men and women):
Desirable At Risk
Men 60 or above Less than 40 Women 60 or above Less than 50
Source: https://www.mayoclinic.org/diseases-conditions/ high-blood-cholesterol/in-depth/hdl-cholesterol/ art-20046388
Optimal: Less than 100 Near optimal: 100-129 Borderline high: 130-159 High: 160-189 Very high: 190 or above
Source: https://www.mayoclinic.org/diseasesconditions/high-blood-cholesterol/diagnosistreatment/drc-20350806
What Can You Do About Your Cholesterol Levels?
If your cholesterol numbers fall within the optimal range, keep up the good work! Those readings indicate that you’re living a healthy lifestyle.
If your cholesterol numbers are outside of the normal range, however, you’re at an elevated risk for heart problems and should see a doctor to help manage your levels. Here are a few tips to help you manage your cholesterol: • Schedule an appointment
with a primary care pro-
vider. If you don’t know your numbers, get your cholesterol checked via a very simple blood test. High cholesterol requires medical diagnosis and can be treated by medication. If you are diagnosed with high cholesterol and need additional medical attention, your primary care provider will connect you with a cardiologist, who will work with you to develop a comprehensive treatment plan. • Exercise. Experts recommend exercising 30 minutes a day, 5 days a week. • Lose weight. If you are overweight or obese, aim to lose at least 5 percent of your body fat. • Quit smoking. If you currently smoke, research shows that quitting smoking increases HDL levels. • Change what you eat. Avoid foods that raise cholesterol, such as fatty, fried, greasy food. Instead, add in more foods like fruits, vegetables, whole grains and beans to help control cholesterol.
Blue Ridge Region physicians of Sentara Martha Jefferson Hospital and Sentara RMH Medical Center answer your health and wellness questions What is shift work sleep disorder?
Shift work sleep disorder (SWSD) often affects individuals whose work schedules don’t mesh with the normal circadian rhythm—our internal “body clock”—which helps to control wakefulness/ sleepiness, hormone levels, hunger and body temperature. Characterized by excessive daytime sleepiness, insomnia, drowsiness and lack of refreshing sleep, SWSD has become more prevalent in recent years, since more Americans have been working nontraditional shift hours (e.g., evenings, nights, early mornings, and rotating or split shifts).
Common symptoms of SWSD include: • excessive sleepiness, both on and off the job • insomnia that prevents a person from getting adequate sleep • difficulty concentrating, paying attention or retrieving memories • low energy levels • sleep that isn’t refreshing • irritability or mood disturbances • trouble with relationships
Symptoms of SWSD should not be taken lightly, since sleep deprivation can increase your risk of falling asleep at an unsafe time or place, and of making critical errors on the job. Over time, these impairments can take a negative toll on your physical and mental health. In addition, sleep deprivation can increase your cancer risk and negatively impact your heart health and digestive functions.
If your job requires you to work nontraditional hours, here are some tips for lifestyle changes you can make to help you manage SWSD: • Keep a consistent sleep schedule, including days both on and off the job. • Wear sunglasses when you leave work to help minimize sun exposure, which can help prevent your “daytime” clock from activating. • When possible, take naps. • Create a dark sleep environment. • Maintain a healthy diet, ensuring that you eat the right amounts of fruit and vegetables. • Limit caffeine intake several hours before bedtime. • Use a sound machine or wear earplugs to minimize sleep disruption.
To help improve sleep quality, remove as many sleep disruptions as possible. If you feel you could be experiencing negative impacts from SWSD, speak with your physician. Your doctor may prescribe sleep aids or over-thecounter medications to help you get enough rest. However, be sure to talk with your provider about possible side effects and review any drug interactions, and be sure never to take any medication without a physician’s approval.
