Issue 147 | Spring

I S S U E 1 4 7 | SPRING

SPRING IS IN THE AIR! SO IS POLLEN: AN INTERVIEW WITH DR. PRIYA BANSAL, MD PG 22

WAYS HOUSE PLANTS IMPROVE YOUR MENTAL HEALTH PG 09

ROOTING YOUR CALM: HOW GARDENING CAN RENEW YOUR INNER PEACE PG 56

Spring adds new life and new beauty to all that is.

- JESSICA HARRELSON

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Healing shouldn’t be painful.

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a saline mist that reduces and removes bacteria while promoting healing.

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M I C R OVA S C U L A R T E S T I N G SYS T E M • Early Detection of

TopDocDX presents a real-life picture to the patient, with all its

Chronic Disease in

positive and negative influences. Therefore, physicians will have

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an enhanced understanding of the patient’s overall health. This

Patients

clinically powerful and non-invasive testing system for hidden

• Diagnose Complex Symptoms • Increase Patient Compliance with Treatments

diseases in asymptomatic patients provides the patient with an inside-out look on their health.

15-MINUTE NONINVASIVE ON-SITE DIAGNOSTIC TESTS

TEAM EDITOR IN CHIEF Brianna Connors

PODCAST C O O R D I N AT O R Justin Miller

SOCIAL MEDIA SPECIALIST Lauren Rider

CHIEF C R E AT I V E OFFICER Aviana Roth

CHIEF MARKETING OFFICER H a n n a h To w n e s

GRAPHIC DESIGNER A d a r a Wr i g h t

LEAD JOURNALIST Riley George

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PROJECT C O O R D I N AT O R Lillian Myers

CONTRIBUTORS A d r e a n a M e n d e z , A n n Y. , D r e w B . , G a y e Newton, Gentry Shannon, Ionuț Raicea, Louisa Emhof, Luke Argue, Mălina O. R., Nathan Pipkin, Peter C., Yuko Tabasa

A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards selfrealization, self-improvement, and willingness to help those around you better themselves.

C ONTE N TS MEDICAL NEWS

LIFESTYLE

22

09

An Interview with Dr. Priya

Your Mental Health

Spring Is in the Air! So Is Pollen:

3 Ways House Plants Improve

Bansal, MD

13

41

Nature’s Notifications: Paying

Worth 1,000 Words: The Art

Attention to the Outside

of Aesthetic Medicine with Dr.

World Can Remind Us to Live

Barry DiBernardo, MD

Healthier Lives

37

Stressed? Try Decluttering Your Space

46

29

50

What are the Top 3 Reasons to Get a Rhinoplasty?

74

What Are the Rarest Health Conditions in the World?

79

Blue Light Effects

Activate the Life You Love

56

Rooting Your Calm: How Gardening Can Renew Your Inner Peace

64 NUTRITION

19

5 Energizing Foods for Spring

29

Health Benefits of an Avocado & How to Grow Them

35

Tea vs. Coffee: Which Is

61

A Checklist to Happiness

83

Self-Care May Relieve Joint Pain

Better for Your Health?

64

3 Spring Recipes to Get You in the Mood for a New Season

35

74

46

56

09

WORDS BY ANN Y.

K

eeping a houseplant isn’t only a good hobby that will add beauty to any indoor space. Aside from the aesthetics, houseplants can also benefit your mental health. Plants are more than just decor or a hobby to keep; caring for them can give you a sense of purpose and help you destress.

According to a study, active interaction with indoor plants can reduce physiological and psychological stress. Taking care and nurturing houseplants involves our senses, especially touch and smell. Aside from this, houseplants can enhance your mental and emotional health in three fundamental ways.

Top Doctor Magazine / Issue 147 / 9

01

Houseplants Reduce Anxiety and Depression The soil that keeps our indoor plants happy and thriving is rich with Mycobacterium vaccae, a bacterium that can trigger the release of serotonin. The more serotonin our brain releases, the less stressed and prone to depression we feel.

10

02

Focus and Memory Retention Enjoying the presence of nature produces a calming effect and helps us stay sharp. According to recent research from the University of Michigan, being around houseplants can improve memory retention by as much as 20%. The mere presence of plants in a workspace boosts one’s ability to maintain attention.

03

Increased Productivity and Creativity Houseplants have been proven to aid in concentration, increase productivity, and boost well-being by 47%.

Gardening Can Make You Happy Gardening and maintaining houseplants can do wonders for your well-being. This hobby involves digging and touching the soil with bare hands with the outcome of lifting your spirits. And, when harvest time comes, you will get excited

Indoor harmful pollutants include trichloroethylene, formaldehyde, benzene, xylene and ammonia, which can cause dizziness, headaches, irritations and liver damage in high amounts. Some plants can help remove these pollutants, such as peace lilies, chrysanthemums and snake plants.

with the produce of your labor.

A Parting Reminder

Do Houseplants Purify the Air?

Plants can boost our mental health and make us

Putting any indoor plant in a room can improve the ambiance, but do plants act as air purifiers?

Houseplants are usually advertised or understood as natural air purifiers. The science behind this

feel better. Being amongst nature and greenery is relaxing and calming to the senses. Taking care of houseplants can also remove the harmful pollutants in the air.

is the effect of plants on our air quality through

Keeping and maintaining houseplants is just

photosynthesis. Plants convert the carbon dioxide

more than a hobby. They can make a significant

we exhale. Therefore, houseplants can provide a

impact on people’s quality of life. So, dig the soil

promising solution to indoor air pollution.

and feel happy with your houseplants!

Top Doctor Magazine / Issue 147 / 11

NATURE’S NOTIFICATIONS PAYING ATTENTION TO THE OUTSIDE WORLD CAN REMIND US TO LIVE HEALTHIER LIVES WORDS BY PETER C.

Top Doctor Magazine / Issue 147 / 13

T

he average person spends more time in front of a screen than doing anything else, which can negatively affect our physical and mental health. But there’s one place

where screens don’t rule: the outdoors. Studies show that spending time in nature is incredibly salutary for us.

Going outside and reducing our screen time gives us a ton of benefits. It can help reduce stress, clear our thoughts and fix our circadian rhythms.

DIGITAL MINIMALISM AND WALKING OUTSIDE In the book Digital Minimalism by Cal Newport, there are a lot of interesting thoughts on how to make your life better by spending less time in front of screens.

Newport makes an argument for “Digital Minimalism” – the idea that we should spend less time staring at our screens and more time reading books, talking to people and walking outside.

Newport says that, in the past, it was customary for humans to spend a lot of time doing nothing at all, maybe an hour or two every day. We would have what he calls “slow time” when we could sit back and think without distractions.

Walking outside is a great way to get “slow time” and an excellent way to find creative ways to solve our problems. According to Newport, walking outside, along with nature’s ability to fill your senses without demanding your attention, behaves akin to a performance-enhancing drug for deep work.

LOOKING OVER THE HORIZON Looking over the horizon or broad vistas helps calm the mind and dramatically improve our work life. According to Dr. Andrew Huberman, a Stanford University psychologist and ophthalmologist, looking at the horizon or a broad vista can relax us. This vision mode releases the vigilance and arousal mechanism in our brain stem.

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The simple act of looking out the window can also improve your mood and decrease stress levels. The next time you feel anxious or stressed, try getting up from your desk and going to the nearest window.

For better work performance, look over the horizon instead of the computer screen all day long. Any exposure to nature can be helpful in a work environment. A study has shown that exposure to more natural elements is associated with a more productive day at work.

GOING OUTSIDE FIRST THING IN THE MORNING Going outside first thing in the morning is an excellent daybreak ritual. Not only does it help awaken you, but it also helps with regulating your circadian rhythm to help us sleep at night.

Your circadian rhythm is the biological clock that your body has, which dictates when you feel tired and awake.

It’s closely tied to your body’s light cycle, so it makes sense that being exposed to more natural light in the morning can help regulate your circadian rhythm. In addition, being outside first thing in the morning can help you get a better handle on your mood for the rest of the day.

A PARTING REMINDER Being outside provides us with several benefits. It helps us reduce stress, strengthens our immune system, helps us think more clearly, resets our circadian rhythm and allows us to feel more connected to nature.

Technology can be a valuable tool in our lives, but if we don’t take time to unplug every now and then, physical and mental health issues might occur. If you want to get the most out of your life, try going outside and appreciating life beyond our screens.

Top Doctor Magazine / Issue 147 / 17

5 Energizing Foods for Spring WORDS BY MĂLINA O. R

A

new season is the best reason to try new and delicious food. Jumping from

Dark Chocolate

New holidays are starting to roll around, the

winter to spring can give you a big

most important being Easter. Easter is well

boost of energy. So why not try some foods that

known for being the holiday when the most

will provide you with that much-needed energy

chocolate is consumed.

to start the new season?

ENERGIZING FOODS Water

Dark chocolate is a popular energizing food. Eating just one or two dark chocolate squares can work wonders for your mood and energy levels.

This energizing food also carries heart-healthy

Although technically water is not food, staying

flavonoids (i.e., various compounds found natu-

hydrated is essential because nutrition and

rally in fruits and vegetables) that reduce blood

health gravitate around drinking enough water

pressure and increase blood flow to the brain.

throughout the day.

The daily water intake differs from person to person, depending on your age, gender and activity level. But the old “8x8 rule” is always a

SPRING FOODS Greens

With the arrival of spring, many new vegetables

wise choice. The “8x8 rule” consists of drinking

are ready to ripen. Spring foods such as asparagus,

eight ounces of water eight times a day. Plain

peas, zucchini and green beans are the best spring

water is enough, although you can mix your water

energizing foods to add to your diet.

with coffee or tea if you want to spice things up.

Asparagus is the best choice when looking for

If you are trying to keep yourself energized, keep

spring food. Because of its health-boosting

your distance from sugar-laden drinks. Sugar is

nutrients and fibers, asparagus can help lower

a fast-burning energy beverage. Drinks such as

your cholesterol and boost your vitamin K and

sodas, alcoholic beverages, sweet coffee drinks

folate levels. Folate (i.e., a vitamin from the

and fruit juices contain high amounts of sugar.

vitamin B family) is a mood-boosting vitamin

Besides consuming your energy, sugar also adds

that lifts your spirits and energy.

“empty” calories to your diet.

Top Doctor Magazine / Issue 147 / 19

Energizing foods are always an excellent way to keep you going throughout the day.

And the fact that you can cook this energizing food in so many ways makes it so much better!

Peas are a fantastic choice as well! Some benefits of eating peas are blood sugar and cholesterol management. In addition, peas contain plant-based protein and fiber, making them an excellent spring food.

Zucchini and green beans have the same advantages as peas.

Whole Grains

As the warmth of the spring season rolls around, fresh grains appear on the market. Whole grains are always a great choice. This spring food is an excellent source of energy that can power you an entire day.

Whole grains are an energizing food because of the many key nutrients. Because of the many benefits, many people start their day by eating whole-wheat toast, quinoa salad or couscous. The carbs from whole grains supply your body with slow-burning energy. It also does not spike your blood sugar, giving you consistent energy levels throughout the day.

Cold-Water Fish

The fishing season usually begins in mid-spring. Cold-water fish can be highly beneficial for your nutrition and energy levels. This is because cold-water fish are full of protein and heart-healthy omega-3 fatty acids. The acid lowers cholesterol and helps you process food more efficiently into energy.

A PARTING REMINDER Don’t be afraid to try something new as the spring season arrives. Energizing foods are always an excellent way to keep you going throughout the day. No one says you can’t eat something healthy AND delicious!

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Spring is in the Air! SO IS POLLEN AN INTERVIEW WITH DR. PRIYA BANSAL, MD

An ounce of prevention is worth a pound of cure. ~ Benjamin Franklin

T

here are dozens of online videos

“I love working with both adults and children,”

of trees flinging massive clouds of

she said. “With allergies, you have multiple

yellow-green pollen into the air.

family members who all see you. So, we work

Just looking at it will make an allergic person’s eyes itch as they cower in a corner, clinging to a bottle of antihistamine and a box of tissues.

Dr. Bansal practices at her Asthma and Allergy Wellness Center in St. Charles, Illinois. An

Fortunately, there are doctors in the world like

accomplished physician, she was recently

Dr. Priya Bansal, MD, who not only treats your

elected to the American Academy of Allergy

allergies but also puts in the time and effort to

Asthma & Immunology board of directors.

establish a relationship with and educate you

She is also on the faculty of Northwestern

and your family. She encourages the patient’s

Feinberg School of Medicine.

active participation in their treatment choices.

22

with the whole family.”

DEALING WITH SPRING ALLERGIES About 20% of people have allergies ranging from mildly annoying to severe and debilitating.

As a result, Dr. Bansal typically sees a long list of symptoms as she works with her patients to identify triggers.

“Mainly, we see nasal congestion, sneezing, runny nose, itching, phlegm and postnasal drip.

We might also see coughing, wheezing and itchy, watery, red or swollen eyes. Some have skin rashes or irritation, too,” Dr. Bansal explained.

With results in hand, Dr. Bansal can proceed to treatment, education and prevention measures.

ALLERGY TREATMENTS Over-the-Counter Treatment Modalities

You can stand transfixed in a supermarket or drug store and be overwhelmed by the number of available over-the-counter (OTC) medications on the shelves. But if you can manage to find the right one, this is often all you need.

“There are over-the-counter antihistamines, nasal sprays—saline or steroid—that we rec-

WHAT CAUSES ALLERGIC REACTIONS?

ommend,” Dr. Bansal said.

The most common spring allergen is pollen

tamines reduce histamines and the accompa-

from trees and other plants. These tiny particles

nying symptoms. Decongestants reduce the

sometimes travel miles through the air to find

swelling that promotes congestion.

other plants to fertilize. Some particles end up in your nose instead of a lovely tree on the other side of town. The immune system decides this means war and sends antibodies to fight the enemy. Unfortunately, this process causes the release of histamines, the culprit behind many of those unpleasant symptoms.

HOW ARE ALLERGIES DIAGNOSED? Doctors often test for allergies by applying potential allergens to the surface of or under the skin. If a small red bump forms, there may be an allergy to that allergen. They may also use a blood test. But it’s just as important to talk to the patient.

“I try to focus on talking to them to figure out what the trigger is,” Dr. Bansal said. “Sometimes, when talking about their history, they reveal that trigger. They say, ‘I’m really bad in the spring and fall.’ At that point, I have a suspicion that it might be trees or weeds. But it could be multiple things, so we still do the skin test.”

24

Antihistamines and Decongestants: Antihis-

Nasal Irrigation: Using a neti pot or squeeze bottle, you send a warm saline solution into your sinuses to rinse out allergens and accumulated mucus and remove what is causing the irritation. There is less nose-blowing, so less wear and tear on your sinuses.

Prescription and Stronger Treatment Sometimes, the OTC treatments aren’t strong enough.

“If patients come in saying, ‘I’ve tried everything. I’m miserable,’ then we may try allergy immunotherapy -sublingual or allergy shots,” Dr. Bantal said.

This immunotherapy reduces your sensitivity to the allergen.

Surgery If allergies are severe or recur, there may be an underlying medical condition or sinus damage that needs to be fixed.

“I am proud of the relationships that I have established with my patients… I am focused on maintaining their trust and confidence, and I look forward to establishing lasting relationships with every patient I meet” - DR. PRIYA BANSAL, MD

Visit Dr. Bansal’s website to learn more.

“These patients may be referred to an otolaryngologist, an ear, nose and throat doctor.

For example, I’ve seen children where they’re turbinates are so swollen. The congestion

Early Intervention Dr. Bansal emphasizes starting treatment early before spring allergy symptoms pile up.

may come from enlarged adenoids that need

“Starting your medication two to four weeks

to be surgically removed. On the other hand,

in advance can help prevent more severe

chronic sinusitis may be worsened to a de-

attacks. During the season, it’s more bearable,

viated septum, polyps or other structural

and you can take less medicine. You don’t

problems that require surgery,” she said.

want to start when you’re already miserable.

By that point, the cascade of symptoms is

AN OUNCE OF PREVENTION Changing Your Environment Treatment can also involve adjusting your environment to reduce exposure to allergens.

This is where the patient can get involved.

A PARTING REMINDER Dr. Bansal considers it her mission to educate her patients to play a critical role in their own health. An informed patient can

“We delve into the patient’s history,” Dr.

participate in selecting the best treatment

Bansal said. “Then we talk about avoidance

options, change their environment to reduce

or modification. For example, if dust mites

exposure to allergens and understand and

are a problem, I might recommend pillow

use prevention measures, such as beginning

and mattress covers, washing the sheets in

their medication regimen before the official

hot water once a week, and running an air

spring allergy season begins.

purifier all day and night.”

“I am proud of the relationships that I have

Dr. Bansal recommends preventive environ-

established with my patients… I am focused

mental changes for spring allergies.

on maintaining their trust and confidence,

“Close your bedroom windows at night to keep the pollen out. If you’ve spent time outside, take a shower when you come home to wash pollen off,” Dr. Bansal recommended.

You can also monitor your area’s pollen levels online or via television, avoid lawn mowing or gardening, use high-quality filters for your air conditioning or stay inside as much as possible.

26

already going,” Dr. Bansal explained.

and I look forward to establishing lasting relationships with every patient I meet,” Dr. Bansal said on her website.

She is excited about the explosion of innovation in the allergy field, but it’s the relationship building and education that matter most. These are the keys to effective prevention and better health.

INTERESTED IN WHAT MEDICAL PROFESSIONALS ARE SAYING ABOUT YOUR HEALTH?

Subscribe to Top Doctor Magazine today!

AND HOW TO GROW THEM WORDS BY MĂLINA O. R

Top Doctor Magazine / Issue 147 / 29

Besides the amazing taste, avocados can bring surreal benefits to our health. So why not plant an avocado seed in your own garden or even in a clay pot?

I

f you ever wondered about the process of planting and growing your very own

Growth

When the stem grows to around 6 to 7 inches

avocado tree, this article will help you

tall, cut it in half. This process will let the

get started. Besides the amazing taste,

plant focus its energy on growing. The stem

avocados can bring surreal benefits to our

should grow to around 6 to 7 inches tall after

health. So, why not plant an avocado seed

eight weeks. If not, you will need to restart

in your own garden or even in a clay pot?

the process with another seed.

Not only will you finally have your personal avocado tree, but the beautiful scenery it brings alongside will make it all worth it.

THE PATH FROM SEED TO TREE

Planting

After the plant grows multiple leaves and roots, you can finally take the seed and plant it in potting soil. The pot needs to be 10-inch-wide

Growing your own avocado tree calls for

and have drainage holes. Don’t forget to leave

patience. An avocado tree can take around

the top half of the seed uncovered. Water the

five years to grow enough and start producing

plant deeply every time you feel the soil is dry

the fruit. Are you ready to start growing your

until you can see the water running out through

very own avocado tree?

First Steps

the drainage holes. Always keep the plant in partial sunlight, so the leaves don’t burn.

Take an avocado seed and four toothpicks. Find

The tree needs to be pruned regularly. Each

the middle of the seed around its circumference.

time the plant grows 6 inches, remove the

Poke and insert the toothpick about ¼ to ½

top two sets of leaves. As it reaches 12 inches,

inches. Take the rest of the toothpicks and

trim it back to 6 inches and from 18 inches to

repeat the process, keeping in mind to place

12 inches, and so on.

them at an equal distance from each other.

Take your seed and place it over a glass filled with water. The toothpicks should be holding the seed dangling with just 1 inch of

TAKING CARE OF THE PLANT

Fertilizing the plant with zinc and nitrogen

during the summertime is necessary.

its bottom (the flat part) in the water. Give the

Yellow leaves mean the plant has been

seed some time to grow its roots by putting

overwatered, and it needs some time to dry.

the glass in direct sunlight. Don’t forget to

Always keep in mind the temperature of the

fill in the water that the seed will consume.

environment where the tree is kept. The

Around every four to five days, you will need

avocado tree, originating from Mexico, is in

to change the water completely.

much need of warmth (nothing less than 60°F).

Top Doctor Magazine / Issue 147 / 31

THE HEALTH BENEFITS OF AVOCADOS

Besides the delicious taste and gorgeousness, avo-

cados come with various health benefits.

Outstanding Source Of Nutrients

Some of the nutrients the avocado fruit holds

are magnesium, folate, vitamin C, potassium and vitamin B2 which are some of the essentials lacking in many people’s diets.

A Wise Choice During Pregnancy and Breastfeeding

Because of its large number of nutrients, the avocado fruit is a very clever choice to consume during pregnancy. As we all know, pregnancy requires as many vitamins as possible for a smooth sail.

Healthy Body, Healthy Mind

If you choose to follow a diet rich in fiber and vitamins, adding avocado to the list is a clever choice.

Studies have found that avocados intensify weight loss and lower belly fat. Other studies show that there is an existent link between folate levels (i.e., vitamin B in charge of metabolizing amino acids) and depression. Folate helps prevent the homocysteine (i.e., common amino acids we obtain from eating meat) buildup. The excessive accumulation of homocysteine can prevent the production of serotonin and dopamine, chemicals that influence our mood, sleep schedule and appetite.

A PARTING THOUGHT

If you decide to embark on the adventure of growing an avocado tree, keep in mind that an exciting journey lies ahead of you. It is quite thrilling to watch an avocado tree grow. The rewarding feeling you will experience when the first avocado fruit appears is priceless!

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Some of the nutrients the avocado fruit holds are magnesium, folate, vitamin C, potassium and vitamin B2 which are some of the essentials lacking in many people’s diets.

TEA vs.

COFFEE WHIC H IS B ET T E R F O R Y O U R H E A LT H ?

WORDS BY MĂLINA O. R

C

offee and tea are some of the most popular beverages in the world. Ev-

DIGESTION

Both tea and coffee are proven laxatives. Caffeine

eryone has tried coffee or tea at least

contracts your intestine and stimulates your

once in their life. You can enjoy these

stomach’s acid production. Drink the beverage

beverages with sugar, cold or hot, with or with-

on an empty stomach for a more powerful effect.

out caffeine — the possibilities are endless! But we have to look at the health upsides and downsides of drinking coffee and tea before deciding to become Starbucks regulars or tea aficionados.

TAKING A LOOK AT THE BENEFITS OF COFFEE AND TEA

So many people can’t imagine starting their day without a warm cup of joe or the inviting fragrance of tea. Are you on team “coffee” or team “tea”?

COFFEE AND TEA ARE RICH IN ANTIOXIDANTS

ENERGY INCREASE

The only difference between coffee and tea is that coffee gives you an instant energy boost due to its increased caffeine composition. It also increases your dopamine levels for a better mood. Tea contains less caffeine but more L-theanine, a potent antioxidant that provides anti-stress benefits.

WHICH ONE IS HEALTHIER: COFFEE OR TEA?

Studies have shown that immoderate coffee has more side effects, such as increased heart rate,

Studies have shown that both coffee and tea

high blood pressure and heart failure. Another

contain various powerful antioxidants called

downside coffee has is that you can get addicted

polyphenols (i.e., organic compounds) to avoid

to it because of the chemical changes that the

the additional relative clause. These antioxidants

beverage produces in your brain. Keep in mind

protect our organism from heart disease and

to drink coffee responsibly.

prevent cancer cells from reaching the blood vessels. Antioxidants also help blood vessels relax, reducing high blood pressure and prevent cancer cells from reaching the blood vessels.

WEIGHT LOSS BENEFITS

The caffeine in coffee and polyphenols in tea can help burn more calories. Regular caffeine intake is linked to lower body fat and weight loss. While its benefits still need to be studied, consuming black tea polyphenols can alter your organism’s healthy bacteria that impact weight management.

Because of their similar health benefits, scientists can’t really tell if coffee or tea is better than the other. Whichever way the choice falls depends on you. The choice between coffee and tea relies on your caffeine sensitivity and taste preferences.

A PARTING REMINDER

Your taste and caffeine sensitivity play the biggest role when choosing between coffee and tea. Both provide the same health benefits without one being healthier than the other. Be free to choose which beverage you want to drink without sleeping on it.

Top Doctor Magazine / Issue 147 / 35

When it comes to health and well-being, we often focus on our own physical and mental state. But often forgotten is our environment’s impact on our emotional, mental and physical well-being. Clutter can be a real stressor, causing a sense of chaos.

Our home is the one place where we can find comfort, safety and relaxation. A cluttered home can be the opposite of all those things.

Decluttering your space will make room for more clarity of mind and help relieve stress and anxiety.

DECLUTTERING YOUR SPACE CAN MAKE YOU HEALTHIER Clutter not only makes it difficult to find what you need but can harm your health. When your surroundings are cluttered, your brain must work harder to process everything.

This process can lead to anxiety, stress and even depression.

A cluttered space can also be a breeding ground for germs. Clutter makes it difficult to keep surfaces clean and bacteria-free. Decluttering your space can help you to stay healthy and organized.

HOW TO DECLUTTER YOUR SPACE You can achieve a decluttered space in various ways. You can start by sorting through your belongings and getting rid of anything you don’t need or use or creating designated storage areas for your belongings and making a habit of putting things away after use.

It can be tough to let go of things we’ve accumulated over the years. Sort through your belongings and get rid of anything you don’t need or use. You’ll be surprised at how much space you free up and how much lighter you feel when you’re done.

If you have a lot of belongings, start by sorting them into categories. This approach will make it easier to decide what to keep and get rid of. Once you’ve sorted everything, create storage spaces for each category. Use boxes, baskets or bins to organize your belongings.

One of the best ways to help keep your space tidy is to use organizers. There are many different types of organizers that you can use, and each one can help you keep different areas of your space organized.

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Bin organizers: These organizers are perfect for putting your kitchen or bathroom in order. They come in different shapes and sizes and can store everything from food to toiletries.

Desk organizers: Desk organizers come in various shapes and sizes and can store everything from paper clips to pens.

Paper holders: Paper holders are a great way to keep your papers in order. They can store letters, receipts, bills, photographs, etc.

Shelves: Shelves are perfect for storing various things in your home or office. You can get them as freestanding units or wall-mounted ones that add extra storage without taking up floor space.

STAYING ORGANIZED AND KEEPING YOUR SPACE CLUTTER-FREE There are a few key things to keep in mind in order to stay organized and keep your space clutter-free. First, make a habit out of putting things away as soon as you no longer use them. It’s easy to let things pile up if you don’t make a point to put them away.

Second, designate a space for everything. It would be best to have a place for your keys, clothes, paperwork, etc.

Finally, be ruthless about getting rid of things. One of the biggest mistakes people can make is keeping everything, regardless of usage frequency. If you haven’t used something in the last year, chances are you won’t ever use it again.

Donate or throw away anything that you haven’t used in a year. It’s okay to have sentimental items, but only keep those you love and use regularly.

A PARTING REMINDER Clutter affects our mental state and has a physical impact on our bodies. It’s time to start thinking about decluttering not just as a way to make our homes look nicer but as a way to improve our health and well-being. When we take the time to declutter our space, we take care of ourselves in the best possible way.

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Top Doctor Magazine / Issue 147 / 39

WORTH 1,000 WORDS The Art of Aesthetic Medicine with Dr. Barry Dibernardo, MD

BY GAYE NEWTON

D

r. Barry DiBernardo is the

ed to be changed,” Dr. DiBernardo ex-

Medical Director of New Jersey

plained.

Plastic Surgery in Montclair,

New Jersey. He is not only one of the best plastic surgeons in the United States but

also an accomplished artist.

“My job is to keep our practice at the forefront as one of the leading aesthetic plastic surgery practices in this country — striving for excellence in cosmetic procedures and in-patient care,” Dr. DiBernardo shared.

While working as a professional photographer in his teen years, he discovered a common thread among clients: “Everyone wanted to be retouched. Adults didn’t want to look the way they looked. I became interested in how people want-

In about 1,000 words, we’re going to create for you a picture of Dr. DiBernardo and how he unites science and art through his medical aesthetics practice.

The Art of Science Medical aesthetics is a visual craft with the human body as its canvas.

“You have to have a vision of what you’re going to create at the end, not a list of cookbook steps. It’s a work in progress to get that visual,” Dr. DiBernardo added.

When you look at a photograph, you see not only the subject and what surrounds it, but you also sense a mood, theme and unwritten message. It makes you feel

Top Doctor Magazine / Issue 147 / 41

“What we do is a mix of science and art. We combine the art part, changing the face and the skin, with the science and technology that make those changes possible and safe.”

- Dr. Barry Dibernardo, MD

something. Similarly, what a patient sees in the mirror is not only fewer wrinkles or thicker hair. They see rejuvenation and feel a renewed confidence. In the mirror, they see art.

Dr. DiBernardo and his team offer MyEllevate, a minimally invasive procedure that adjusts the neck and jawline and

From Dr. DiBernardo’s view, “What we

tightens the skin for a more youthful ap-

do is a mix of science and art. We com-

pearance. There are no incisions or skin

bine the art part, changing the face and

removal, so recovery time is brief.

the skin, with the science and technology that make those changes possible and safe. We use a palette of ultrasound, lasers, injectables and other treatments and modalities, both surgical and non-surgical, to create sculpture on the skin, face, body, eyes or hair. It’s all very visual.”

“It really is the culmination of many years of work toward getting a procedure to be minimally invasive and making the technology better and better. In the neck, there’s fat, loose skin and muscle hanging. Using just a local anesthetic in the office, we can get a good-looking,

Modern Aesthetics magazine says of aesthetics, “It is the art of recognizing the deeper impact that these procedures have on people; and we, as aesthetic physicians, have

youthful neck in about half an hour,” Dr. DiBernardo shared, focusing on how MyEllevate replaces hours of surgery in a hospital.

on the self-confidence and happiness of

“This started with a paper we wrote in an

the patients we treat, and respecting and

aesthetic journal in 1995 on minimally

honoring that the impact is more pro-

invasive neck lifts. As I was working on

found than skin deep.”

laser radiofrequency studies for skin

When he started using lasers in the early 90s, Dr. DiBernardo discovered that the physics of light coming into the camera through the lens hitting the film was

tightening, Dr. Gregory Mueller made the neck lift less invasive. We later met and put it all together,” Dr. DiBernardo continued.

exactly the same physics as light coming

This procedure has become quite popu-

out of a laser and hitting the skin.

lar over time.

“That’s how I got started with lasers.

That continued with

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The Art of the Neck Lift: An Example

research

“I’ve done several hundred of these

and

procedures. In the last year, about 165

development over the next 30 years. It’s

doctors have come on board. In January,

how photography and medicine came

we will be training in London and Paris,”

together,” he shared.

Dr. DiBernardo added.

The Art of Research In addition to their practice, Dr. DiBernardo and his team run the New Jersey

weren’t elected, like Gerald Ford and Lyndon Johnson. Good hair means good confidence,” Dr. DiBernardo shared.

Clinical Research Center. He shared that

Dr. DiBernardo shared highlights of

this is where the team works on innova-

some of his patients and their outcomes.

tions to move the field forward.

His practice has long-term effects on

What’s ahead for Dr. DiBernardo? He says minimizing aesthetics procedures.

“Energy has continued to be improved over the last 20 years with lasers, ultrasound, radio frequencies and plasma energy. Going forward, we’re continuing to minimize things. We’re even focusing on molecules—topical, penetrative, injected, or driven in with sound waves,” Dr. DiBernardo explained.

the confidence and well-being of his patients which he proudly shared.

“We had a 16-year-old patient who had lost 550 pounds and had a significant amount of hanging skin. After three surgeries, his life changed. He gives inspirational talks now. Another patient, a 15-year-old girl, had a large growth on one side of her face. After several operations, we gave her a normal look. She went on to become a nurse

Another essential emerging topic is re-

practitioner. We change lives and help

generative medicine, which can restore

people not only look good but feel more

tissues and organs affected by disease,

confident,” he said.

age and injuries. It has already opened the door to new, FDA-approved therapies.

Conclusion

“The worst situation is you do your pro-

With the science of aesthetic medicine

cedure, and the moment you’re done,

comes the art. Dr. DiBernardo sculpts

the skin is still aging. If we can get the

and restructures his patients’ bodies to

skin to stimulate collagen and elastin

function better, look more youthful and

and the cells to become younger, it’ll

unburden themselves of uncertainties

enhance and preserve the procedures

and anxieties. He is happy to be the artist

we’ve done,” Dr. DiBernardo said.

that makes that happen.

The Art of Benefiting Patients

As a practicing photographer, Dr. DiBernardo captures the beauty of nature around the world. As a doctor, he cap-

Have you ever noticed something about the

tures the natural beauty of his patients

men who won US presidential elections?

and brings it to the surface. For over 30

“Most of them had thick heads of hair.

There was John F. Kennedy. Ronald

years, Dr. DiBernardo has enjoyed great success in aesthetic medicine.

Reagan was in his 70s, and he still had

He is an accomplished scientist. But he is

a full head of hair. The only presidents

also a great artist.

who didn’t have hair were the ones who

Top Doctor Magazine / Issue 147 / 45

Activate THE LIFE YOU LOVE WORDS BY NATHAN PIPKIN

W

e’re only given one life, and it’s up to each of us to make the most of it.

This might be an obvious thing to say, but we should take a moment to consider it, especially those of us who are so busy that we don’t get a

chance to sit back and reflect. What patterns of behavior or factors in your life are limiting you? Is your daily life made up of things you tolerate but don’t enjoy? Are there things you can do to change these conditions? These questions all deserve serious thought.

ARE MY THOUGHTS AND ACTIONS LIMITING ME?

To make errors is human, so it doesn’t make sense for us to beat ourselves up for mistakes that we’ve made. However, we should still spend some time reflecting on what habits we’ve formed that are holding us back.

One of the biggest limiting factors that many people can relate to is focusing too much on things they cannot control. Whether it’s decisions your boss has made, how your family members act or global news, spending too much time dwelling on these things is seldom a healthy idea. It would be one thing if you could control them, but you can’t! Instead, your attention is better used on your own decisions and behavior.

When it comes to decisions we can control, we often practice self-destructive behaviors. Whether it’s out of a serious sense of self-loathing or a preference for easier options, these behaviors need to be recognized and addressed to build enjoyable lives. It might be pleasant at the moment to indulge in fast food and avoidance of exercise, but these behaviors don’t fit into a long-term strategy for self-improvement. Physical and emotional health are major components of a life you’ll love, but fast food, lack of exercise and substance abuse will only get in the way.

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WHAT OTHER FACTORS ARE KEEPING ME FROM A LIFE I WILL LOVE?

What about things outside of your immediate thoughts and actions?

After a few moments of brainstorming the broader pieces that make up your life, you’ll probably come up with two major areas: your job and your relationships.

If you don’t feel a sense of personal connection to your work, you shouldn’t be surprised that your job keeps you from making your life everything it should be. The simplest solution is to find a job that you do find meaningful, but such a significant change isn’t always available.

What we can do, even without changing jobs, is remind ourselves of the value that the work brings to our lives. Why did you take on the job in the first place? Even if the answer is as straightforward as “to support myself and the people I care for,” remembering your job’s purpose can profoundly impact your mindset. Even if it’s not your dream job, your current work has a place in the life you love.

For many of us, even more important is the nature of our relationships.

Are they characterized by affection and peaceful interactions or by resentment and irritation? Difficult day-to-day interactions are a sign of necessary change. It might be a change within yourself or a change within the other person. The solution might be creating space between yourself and the loved one in question.

While intense situations sometimes warrant the consultation of a professional counselor or therapist, many interpersonal relationships can be improved with an effort from the people involved. Develop the courage to have open and honest conversations with the people you’re in conflict with, and work to grow these relationships into the kind that fits into a life you enjoy.

WHAT SHOULD I DO?

We can improve our lives with some self-reflection and self-discipline.

When we take the time to focus on what we can control, build healthy lifestyle habits and grow our relationships, we’re well on the way to creating meaningful and fulfilling lives!

Top Doctor Magazine / Issue 147 / 49

top

REASONS to get a

RHINOPLASTY WORDS BY ANN Y.

R

hinoplasty, commonly termed a ‘nose job,’ is one of the most common types of facial plastic surgery procedures to change the shape of your nose by mod-

ifying the cartilage or bone. According to the American Society of Plastic Surgeons, rhinoplasties are some of the top plastic surgery procedures in the United States,

with hundreds of thousands of procedures performed every year.

People usually undergo rhinoplasties to correct and improve the nose’s appearance and change their lives with new and appropriate prominent facial features. However, these are not the only reasons why so many people consider rhinoplasties every year.

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To Improve Look and Self-Confidence Fixing the nasal hump, refining the tip of the nose and correcting asymmetries are primary reasons why patients opt for cosmetic rhinoplasty.

But these aesthetic improvements are not the sole aim of rhinoplasty procedures. The nose plays a significant role in the overall appearance of the face. A naturally crooked, oversized or bumpy nose might hinder your self-confidence.

Through rhinoplasties, people have a chance to improve their self-esteem and self-confidence with a new appearance of an ideal nose shape.

To Repair an Injured Nose If you accidentally got an injured and broken nose in the past, rhinoplasty can help you regain your nose’s appearance. Injuries can happen for many reasons, such as a car accident or from playing contact sports.

Injuries are frequently accompanied by discomfort, swelling, bruising and breathing problems.

A nose injury can cause chronic breathing problems leading to serious sinus issues or a persistent sinus infection. It can also affect your sense of smell. As a result, you will have difficulty sleeping, throat irritation and trouble adjusting to a different climate. Sinus issues will worsen as you age, which is why rhinoplasty is the best option to fix your injured nose.

To Improve Obstructive Sleep Apnea Obstructive sleep apnea is a sleep-related breathing disorder that causes patients to repeatedly stop and start breathing while sleeping. According to a report, rhinoplasties can improve obstructive sleep apnea by 63%.

Some symptoms of obstructive sleep apnea are loud snoring, mood changes, stoppage of breathing while sleeping and morning headache. A plastic surgeon can perform a functional rhinoplasty procedure to clear the nasal passage, relieve congestion and reduce the effects of sleep apnea. If you encounter symptoms like mouth breathing, sinus infections and sinus pressure headaches, now is the best time to consult with a plastic surgeon for a rhinoplasty procedure.

Top Doctor Magazine / Issue 147 / 53

In preparing for a rhinoplasty, the first step is to look for a reliable surgeon to examine your medical history and ask about any current medication and medical conditions.

Tips on How to Prepare for Your Rhinoplasty In preparing for a rhinoplasty, the first step is to look for a reliable surgeon to examine your medical history and ask about any current medication and medical conditions. The consultation procedure may involve some blood or laboratory tests. Next, the surgeon will advise you on how to handle the medications or supplements. Various angles of the nose will be used for assessment. Make sure to ask about the cost of the surgery to help you assess yourself with your finances.

How is Rhinoplasty Done?

Rhinoplasties are a simple procedure that can be performed in a hospital, a doctor’s office or even at an outpatient surgical facility. Depending on surgery complexity, the procedure may take between one and two hours.

Your surgeon will make incisions between or inside your nostrils and readjust or remove the bone and cartilage underneath your skin. Cartilage from your rib and other parts of your body may be needed for more complex cases. After the changes are made, the surgeon will stitch the nose’s skin and tissue. After a successful surgery is done, a plastic or metal split will be put on your nose to help retain its new shape while it heals.

A Parting Reminder Getting a ‘nose job’ is a big decision that shouldn’t be taken lightly. The effects aren’t just physical but emotional, too. So, do your research about a trusted rhinoplasty surgeon before you dive into the process. You deserve to look your best and feel more confident with rhinoplasty surgery.

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Rooting Your Calm How Gardening Can Renew Your Inner Peace WORDS BY PETER C.

G

ardening is a beautiful hobby that people of all ages can enjoy. It is an activity that offers relaxation and renewal, stress relief, ten-

sion release and so many other benefits. It can help

you bond with nature or spend some time alone in

quiet contemplation of life’s mysteries, both natural and spiritual. These moments of contemplation in the garden can bring about inner peace.

Gardening as Meditation Meditation is the practice of focusing your

How to Practice Meditation in the Garden

attention on one thing. It can be a sound, an

Meditation while gardening is one of the best

image or even a feeling. By doing this, you

ways to achieve inner peace and help you

become more aware of what’s happening in

deal with negative feelings. It will help you

the present moment and more able to let go

release stress and become more grounded.

of the negative thoughts and feelings that

By regularly meditating in the garden, you

cause stress and anxiety.

will develop a sense of peace and calm to help

Meditation is about slowing down and

you throughout your day.

paying attention to the present moment. It’s

Focus on the sights and sounds of the garden

about being able to detach yourself from the

and calm your mind. You will be amazed at

constant, non-stop chatter in your head and

how the little things that we take for granted

focus on what’s happening right now.

in our lives can help us so much when it

Gardening is the perfect place to practice

comes to stress and anxiety.

meditation because you have to slow down,

When you are out gardening, get into the hab-

be present, and think carefully about what

it of looking at the world around you with new

you are doing. Gardening will give you a sense

eyes. What is growing? How tall is it? Is there

of purpose, calmness and mindfulness. It will

anything else that you can see or smell? By

also allow you to feel a deeper connection

using all of your senses, you are not only en-

with your food by growing it yourself.

gaging in an activity that you enjoy, but you

Top Doctor Magazine / Issue 147 / 57

Gardening will give you a sense of purpose, calmness and mindfulness. It will also allow you to feel a deeper connection with your food by growing it yourself. are also developing a better understanding of the world around you. Be mindful while doing each gardening activity, while digging, pruning, watering and harvesting.

Be aware of your movements, actions and sensations, as well as the smells around you.

Earthing/Grounding through Gardening Earthing, also known as grounding, has been around for centuries. The concept is simple: it’s the act of connecting to the Earth itself.

There’s much more to grounding than just walking barefoot.

You can reap plenty of health benefits from being grounded: reduced inflammation and pain, improved sleep quality, stress and anxiety prevention and boosted energy levels.

With grounding as your practice, you will feel more connected to your body, mind, emotions and spirit. Grounding exercises are an excellent way to allow yourself to experience being present at any time of day.

Combining grounding with meditation will enhance the effects of the time spent gardening. It allows your body to release tension and makes it easier for you to let go of any negative feelings or thoughts causing stress or anxiety.

A Parting Reminder Try and create a plan for your garden that is reasonable to accomplish. Don’t overwork yourself with too many things at once, or you will become overwhelmed and derail from the purpose of gardening. Instead, do a little bit each day so that your garden becomes your sanctuary from your hectic life. By adding a little meditation to your gardening, you can reap the benefits of becoming more calm and relaxed.

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A Checklist to Happiness BY BYGENTRY GENTRYSHANNON SHANNON

T

he catchy and upbeat tune emanates from the radio, instantly bringing to the listener’s mind the lyrics to follow. Lately, I’ve been, I’ve been thinking, I want you to be happier, I want you to be happier. Marshmello and Bastille’s

Happier, released in 2018, is a well-known song whose tune and words are familiar to the preponderance of teens and young adults. Happier holds widespread appeal because it echoes a profound truth about humanity: daily, we are engaged in a search for happiness.

Despite this quest for happiness as a recurring theme throughout history and existing as an ever-present worry, humanity has yet to identify the universal holy grail that ensures happiness. But you can still take many small steps to improve your happiness, particularly in the realms of physical and emotional well-being.

PHYSICAL WELL-BEING #1: Exercise Exercise can do absolute wonders for physical well-being and overall happiness.

Living an active lifestyle has time and time again been linked to decreased depression, improved health and an increase in happiness. On a scientific level, the body releases chemicals such as serotonin, endorphins and dopamine with exercise, relieving stress and elevating overall contentment.

Here’s the beautiful thing about exercise: there are so many ways to go about it! Hate running? Then don’t do it! Swimming, rowing, elliptical, jump rope and a myriad of other exercises can get the heart pumping and achieve that cardio goal just as easily.

Exercise can and should be fun, not merely advantageous.

#2: Healthy Eating Cutting out unhealthy foods or opting for healthier alternatives makes the body happy and positively affects the brain! Diets that include lots of trans fats, sugar and overly processed foods result in an imbalanced gut microbiome, elevating the risk for physical and mental health issues.

6161

A study conducted in 2017 indicates that taking steps to improve one’s nutritional health may be more meaningful than companionship for those struggling with mental health issues.

#3: Sleep Sleep quality and consistency are undoubtedly linked to happiness. Most adults should be striving to get 7-9 hours of sleep per night to avoid irritability, negative thought patterns and focus difficulties.

It’s not just how much sleep a person gets, but also when they sleep. A study found that people struggled with “repetitive negative thoughts” when they didn’t get 7-9 hours of sleep, and even if they met that threshold but went to sleep later in the night, they still struggled. Heading to bed early and getting 7-9 hours of shut-eye can help stop those negative thoughts and contribute to overall happiness!

EMOTIONAL WELL-BEING #1: Intentional Relationships During tough seasons of life, it can be tempting to retreat within oneself, alienating those closest to you. It is vital to head off this pattern early; engaging in intentional and meaningful relationships can do wonders for happiness.

A study that followed 724 men over 75 years determined that positive relationships are potentially the single greatest contributing factor to emotional well-being. Being intentional about these relationships is equally important. Vulnerable self-disclosure and constructive response will help relationships withstand the test of time.

#2: Fulfilling Activities For type-A workaholics, taking a break and prioritizing alone time calls for an incredible amount of willpower. Make sure you do it! Engaging in fulfilling activities can help one feel more accomplished and enthusiastic. These vary from person to person but can look like any number of things: sports, hiking, painting, photography, singing, etc.!

#3: Practicing Gratitude Have you heard of a gratitude journal? It turns out it might be more than just a feelgood exercise. Research has shown that those who focus on and document things that they’re grateful for report being happier and also pay fewer visits to the doctor than those who focus on downsides. Regularly practicing gratitude positively affects personal gratitude, physical well-being and interpersonal relationships.

YOUR CHECKLIST While the positive benefits of these six emphases are firmly founded in science, they certainly aren’t the only ways to improve physical and emotional well-being.

Spend some time researching, self-reflecting and speaking to mentors to build your own checklist to improve happiness!

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Regularly practicing gratitude positively affects personal gratitude, physical well-being and interpersonal relationships.

3 Spring Recipes TO GET YOU IN THE MOOD FOR A NEW SEASON WORDS BY PETER C.

Spring is a time for renewal, the ideal moment to start eating healthier and feeling more energetic. To celebrate the arrival of a new season, we have three spring recipes that can help you get back on track after a harsh winter!

The first recipe is a refreshingly light soup that skips cream for a healthier, vegan version. The second recipe is a tasty, juicy salmon with crispy skin, perfect for a dinner party! Finally, a traditional polenta dish with fresh herbs—comfort food to get you right back into spring cooking.

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Vegan Vegetable Soup The first recipe is a vegan light creamy soup with a delightful spring aroma.

Soups come with numerous health benefits, including your daily needs for vitamins, minerals, plant compounds and fiber. This soup especially is packed with fresh vegetables and has a light and refreshing taste. The necessary ingredients for this vegan vegetable soup are:

1 onion

½ tsp. of thyme

2 cloves of garlic

1 cup shiitake mushrooms

3 carrots

4 cups of vegetable broth

1 zucchini

2 Tbsp. coconut cream

3 potatos

salt and pepper

TO PREPARE THE SOUP: 1. Start by chopping the onion and garlic.

2. Peel and chop the carrot and zucchini.

3. Peel and chop the potato.

4. Add all of the vegetables to a pot.

5. Chop the shiitake mushrooms and add them to the mixture.

6. Add the vegetable broth to cover all of the vegetables in their entirety.

7. Bring everything to a boil, then turn down the heat and let simmer for approximately 10 minutes or until vegetables are soft enough to easily be mashed with a fork. If you want your soup creamier, add 2 tablespoons of coconut cream to the soup before turning off the heat.

8. Season with salt and pepper as needed.

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Salmon wit h Crispy Skin The following recipe is for salmon with crispy skin. Salmon is known to have fantastic health benefits, including being one of the best sources of vitamin B12.

Salmon also has great amounts of vitamin D and potassium and is an excellent source of omega-3 fatty acids.

This salmon with crispy skin recipe is perfect for spring because it uses fresh, healthy ingredients and is quick and easy to prepare. The necessary ingredients for this recipe are:

1 pound of salmon filets 2 Tbsp. of olive oil 1 lemon salt and pepper to taste

TO PREPARE THE SALMON: 1. Preheat the oven to 400 degrees Fahrenheit.

2. Grease a baking sheet with olive oil.

3. Season the salmon filets with salt and pepper.

4. Place the salmon skin-side down on the baking sheet.

5. Squeeze the juice of half a lemon over the salmon.

6. Bake the salmon for 10 minutes, then turn down the oven to 350 degrees Fahrenheit and continue cooking for about 7-10 minutes, until it’s crispy on the outside but still rosy on the inside.

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Polenta wit h Fresh Herbs The final recipe is a classic polenta dish with fresh herbs. Polenta is a great gluten-free food with many benefits for your health, including being a great source of fiber, vitamin A and essential minerals: iron, magnesium and zinc. Polenta dish with fresh herbs is the perfect spring dish because it uses healthy seasonal ingredients and has a light and refreshing flavor; plus, it is easy to make! The necessary ingredients for this recipe are:

1 cup of cornmeal 4 cups of vegetable broth 1 Tbsp. of olive oil 2 Tbsp. of fresh parsley, chopped salt and pepper to taste

TO PREPARE THE POLENTA: 1. Bring the vegetable broth to a boil in a medium saucepan.

2. Reduce the heat to low and slowly add the cornmeal, constantly whisking to prevent lumps from forming.

3. Cook for 10 minutes or until the polenta becomes thick.

4. Once the polenta is thick, add olive oil and parsley.

5. Season with salt and pepper to taste.

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A Parting Reminder Springtime is the perfect time to experiment with new recipes. Something about the spring makes cooking and eating fresh food so much more enjoyable, so experiment with different ingredients and flavors to create your unique dishes. With these recipes, you’ll be able to enjoy all that spring has to offer!

Rarest

HEALTH CONDITIONS IN THE WORLD WORDS BY ANN Y.

T

he coronavirus has dominated the medical landscape for two years now. But COVID-19 is not the only disease we should be wary of. There are more than 6,800 known

rare diseases with unknown causes. Many of these rare diseases lack a cure or effective treatment.

THE HUTCHINSON-GILFORD SYNDROME Also known as progeria, the Hutchinson-Gilford Syndrome is a progressive genetic disorder that causes children to age rapidly, starting in their first two years. Babies born with the HutchinsonGilford Syndrome appear normal at birth but manifest symptoms during their first year.

Symptoms include slow growth, joint abnormalities, kidney failure, brittle, fragile bones and hair loss. The main causes of death for children with Hutchinson-Gilford Syndrome are heart problems or strokes.

However, some children may live up to 13 or 20 years. The HutchinsonGilford Syndrome affects about one in every 8 million children.

THE STONEMAN SYNDROME Also known as fibrodysplasia ossificans, the Stoneman Syndrome causes connective tissue such as tendons, muscles and ligaments to slowly turn into bone. The Stoneman Syndrome symptoms can be confused with fibrosis or cancer.

The disease will start from the neck to the shoulders and gradually reach the lower parts of the body and the legs. People suffering from this disease find it hard to open their mouths and experience eating and speaking difficulties. No treatment options are available for this rare disease. One in two million people are diagnosed with Stoneman Syndrome.

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ALICE IN WONDERLAND SYNDROME Approximately 10-20% of the population are affected by the Alice in Wonderland Syndrome, which resembles the events experienced by the character of Alice in Lewis Carroll’s famous story. People suffering from this disease experience distortion of visual perception.

KURU OR LAUGHING DEATH This rare disease, exclusive to the Fore people of New Guinea, hit the headlines in the 1950s. Patients experienced a sudden burst of maniacal laughter. Tests on the deceased showed the emergence of holes in the brain, known as swiss-cheesing. Patients begin to sway and stumble, lose the ability to stand, become cross-eyed and lose the power of speech before death.

AQUAGENIC URTICARIA Also known as water allergy, Aquagenic Urticaria has affected only 30 people. This disorder occurs late in life due to a hormonal imbalance brought about by giving birth. Some patients develop a painful burning rash after drinking water or getting caught up in the rain. This disease is not strictly an allergy but a hypersensitivity to the ions found in non-distilled water.

BLACK URINE DISEASE Alkaptonuria or black urine disease is an inherited health condition that prevents the body from breaking down two protein building blocks or amino acids: tyrosine and phenylalanine. The result is the build-up of a homogentisic acid in the body, turning urine and parts of the body dark. People suffering from this disease have a lesser quality of life, although they can still have an average life expectancy.

A PARTING REMINDER There are more than 6,800 known rare diseases worldwide with unknown causes and ineffective treatment. Although rare, some of these diseases can affect each and every one of us. Remember to schedule an appointment with your doctor if you feel something is not right with your health.

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BLUE LIGHT EFFECTS WORDS BY ADREANA MENDEZ

I

magine finally getting into bed after a long day at the office.

It’s nice to wind down at the end of the day with a cell phone in hand, scroll through social media, watch a show and text friends. Scrolling through a phone can be a nice distraction from a racing mind, especially when falling asleep is a challenge.

However, the time spent scrolling down the newsfeed or Facebook

wormhole can be detrimental to your health. The blue light that radiates from items like phones, computers and other electronics can put your health in danger. But what exactly is blue light and its effects on overall health?

What Is Blue Light?

Blue light is an example of electromagnetic waves emitted by electronic objects in blue wavelengths. When it comes to wavelengths, the longer the wave, the less energy it transmits. However, blue light has short, high-energy waves almost as high as the sun’s UV rays, which we know to cause skin, eye and other bodily damage.

Top Doctor Magazine / Issue 147 / 79

The Effects of Blue Light There are many harmful effects caused by blue light, including damage to the eyes and skin, headaches and sleep disorders.

The Effects of Blue Light on the Eyes Blue light can strain and decrease eyesight. This is because the cornea and lens protect the light-sensitive retina at the back of your eye from damaging UV rays but not from blue light. Studies on animals show that blue light has the potential to damage even the retinal cells.

Blue Light and Sleep One Harvard study indicated that exposure to light can affect circadian rhythm and that people who are generally more exposed to light at night are predisposed to diabetes or cardiovascular issues. Blue light signals the brain to wake up. One study showed that even minor exposure to blue light could slow down melatonin release. This is why people recommend turning off electronics at least three hours before sleeping.

Can Blue Light Cause Headaches?

Researchers found that blue light can worsen migraines and increase head throbbing and muscle tension. However, some researchers suggest that people prone to migraines may have nerve pathways and light receptors in their eyes that are particularly sensitive to light, so blue light may not be the culprit.

The Effects of Blue Light on the Skin Blue light can also negatively affect the skin, but some researchers have discovered specific healing properties attached to it. For example, some people use blue light to treat acne, although other research shows that blue light from electronic devices can lead to rapid aging, skin cell death or swelling.

A Parting Reminder While it’s nice to end the day scrolling through text messages, catching up on television shows on a tablet or finishing up some work, blue light can disrupt numerous bodily functions, such as sleep, and harm your eyesight.

Additionally, blue light can cause headaches and even harm the skin due to the electromagnetic waves it emits. Try to limit screen use and make sure to allot some time away from blue light before going to sleep.

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“While it’s nice to end the day scrolling through text messages, catching up on television shows on a tablet or finishing up some work, blue light can disrupt numerous bodily functions, such as sleep, and harm your eyesight.”

SELFCARE MAY RELIEVE JOINT PAIN WORDS BY ANN Y.

A

re you experiencing joint

Other topical medications contain salicy-

pain? Soreness and muscle

lates, menthol and camphor, responsible

aches caused by joint pain

for the hot and cold sensations.

may be relieved by over-the-

counter medicines, but the pain could return as soon as the medicine wears

off. The common causes of chronic joint pains are gout, osteoarthritis, rheumatoid arthritis, bursitis, broken bones, sprains, viral infections, rash and inflammation of the tendons.

In some instances, joint pain can only be corrected with surgery or prescription medication. But before resorting to med-

Further at-home treatments include wearing a compression sleeve or bandaging the joint area. To avoid joint pain, straighten up your back when working on your computer to help align your posture and prevent excess strain on your joints, muscles and spine.

EXERCISE AND GET MORE ACTIVE

Get moving and get enough exercise. Ex-

ical assistance, you can relieve mild joint

ercise can help you manage your weight,

pain by performing some simple self-

keep your joints flexible and strengthen

care that you can do at home.

the muscles around your joints. Light ex-

AT-HOME TREATMENTS FOR JOINT PAIN: HOT OR COLD THERAPY AND TOPICAL TREATMEN

Try simple at-home treatments such as putting a heating pad or ice on the affected area.

Hot and cold treatments can help relieve inflammation and arthritis or joint pain.

Another treatment you can try at home is topical ointments that you can purchase over-the-counter. A component of some topical ointments, chili pepper, can pro-

ercise suggestions include walking, cycling, swimming and water activities. In addition, try to add some gentle stretching exercises. Be sure to check with a doctor before you begin any exercise program.

WEIGHT LOSS

Weight loss can lessen the strain on your joints. Although your body can’t reverse arthritis or regrow cartilage, losing weight could be the key to losing joint pain. People who are overweight are four or five times more likely to get arthritis in their knees.

vide warmth and soothe your joint pain.

Top Doctor Magazine / Issue 147 / 83

“The starting point to joint pain treatment is seeing a doctor who will evaluate and help pinpoint the exact cause of the pain.”

VITAMINS AND SUPPLEMENTS

Some supplements, such as glucosamine, vitamin D and fish oils, help relieve joint pain. Ask your doctor first about the appropriate vitamins and supplements suitable for your condition and joint pain problem.

CONSULT WITH A DOCTOR IF SELF-CARE DOESN’T HELP YOUR JOINT PAIN

Your physical therapist or a doctor can assist you with suitable options to ease joint pain. Your doctor will recommend a brace, cane or some orthotic device to support the joint pain and allow easy movement. Apart from these treatment modalities, your doctor may also point you towards a balanced fitness program to gradually help ease your pain and improve flexibility. For severe types of joint pains, the doctor may recommend surgery that involves joint replacement.

WHEN IS THE TIME TO SEE A DOCTOR?

It is a must to consult your doctor if the pain is accompanied by a fever, you have an unexplained weight loss and the pain is preventing you from walking normally.

Don’t let the pain interfere with your normal daily life activities! Call your doctor and schedule an appointment right away.

A PARTING REMINDER

The starting point to joint pain treatment is seeing a doctor who will evaluate and help pinpoint the exact cause of the pain. While at home, you can start to research selfcare tips and join a community of people who also suffer the same problem. You can control the pain and inflammation at the moment with self-care at home, but it is still best to get a consultation with a doctor, especially when you can’t gauge the severity of your case. Your doctor can determine the proper diagnosis and recommend the best solution to your joint pain.

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