Cuddle-Lovers Rejoice: Here Are 6 Surprising Health Benefits

Sure, pumpkin spice lattes are tasty. And apple cider isn’t half bad. Of course enjoying football is great, too. But the truth is this season was made for cuddling. Can’t you just hear your favorite pair of sweat pants, that cozy blanket and your go-to cuddle buddy—significant other, cat/dog, or your little one—calling your name? Even if you don’t consider yourself a cuddle bug, it’s hard to resist the idea of getting close and comfy with these crisp, fall temperatures.

But it isn’t just contentment and warmth that cuddling offers—although those are great. It’s all of the mental and physical health benefits it provides, too. Now just because cuddle time can boost your overall well-being, doesn’t mean that you get to skip those routine workouts and balanced, nutritious meals. However, what it does mean is that you have yet another great reason to enjoy all the cuddles you want (all fall and winter long).

To kick off snuggle season the right way, Tik Pau, MD, a primary care provider at GMG’s Bostock Family Medicine, offers 6 health benefits to keep in mind:

1.    It’s extremely soothing. While the human body has five senses—sight, hearing, touch, taste and smell—touch is often the most powerful. “Because skin is the largest organ in the human body, there is an instinctual drive for skin-to-skin contact,” notes Dr. Pau. Enter cuddling: the perfect way to get that comforting, relaxing touch.

2.    It makes you feel good. But not just physically. When you’re snuggled up, your brain will release higher levels of the hormone, oxytocin, which is often referred to as the love hormone. “This hormone plays an important role in bonding and connection, which can help to increase feelings of intimacy and closeness,” explains Dr. Pau.

3.    It improves sleep. Getting a good night’s sleep may feel impossible sometimes, but it’s nothing that a good snuggle session can’t fix. “When you experience a boost in oxytocin, which cuddling provides, it can help increase both the amount and quality of sleep,” notes Dr. Pau. “Plus, it naturally helps to slow and deepen your breathing, which happens when you sleep.”

4.    It helps relieve stress. Regardless of whether you’re big spoon or little spoon, the bottom line is cuddling is relaxing for your body. But it isn’t just that your body is comfortable and at rest, it’s also the mental break that cuddling provides from life—it’s like hitting the pause button. And let’s not forget about oxytocin. This helpful hormone acts as a natural stress-reliever.

5.    It supports heart health. Oxytocin strikes yet again. “Not only is oxytocin great at reducing stress, and all of its negative side effects—including harming your heart—it also helps to reduce blood pressure and lower heart rate,” says Dr. Pau. All of which can help to support lasting heart health. So what are you waiting for? Get your cuddle on.

6.    It boosts immune health. It isn’t just oxytocin that gives cuddling its good name, there’s also serotonin, which is known as the happiness hormone. “When these two hormones join forces, it gives your immune system a jumpstart,” describes Dr. Pau, “this is thanks to the increase in T-regulatory cells, which help to balance and strengthen your immune health.”

Embracing good health. There’s simply no denying that cuddling is king, especially with all of its health perks. But that doesn’t mean you can achieve lasting health by snuggling all day every day—as great as that may sound. The good news is, though, that ensuring your overall health and well-being may be just as easy. With several convenient locations, a wide-variety of services and experienced, knowledgeable providers, GMG Primary Care is your perfect fit.

Exactly How Long Do You Need To Exercise To Get The Benefits?

Have you ever been mid workday and thought to yourself, "I should go to the gym"? And while it seems like a great idea at the time, by the end of the workday, lacing up and heading to the gym is the absolute last thing you want to do. So even though we all know that getting routine exercise—preferably 150 minutes per week—is ideal, motivation can be hard to come by.

And despite all those catchy sayings out there, like, “You have to burn it to earn it. No pain, no gain. Work hard, play hard,” the daily struggles of work, kids, cleaning and more, are real—and tough to overcome. But that’s where the numerous benefits of exercise come in.

So, the next time you’re faced with the workout vs. relax dilemma, keep these quick facts in mind. And remember, it doesn’t have to be all or nothing. You can get numerous health benefits by working out for just 10 to 30 minutes a day. Okay, okay, it’s more like 45 minutes by the time you shower, but it’s still worth it.

To reduce inflammation and boost immune health: You need at least 20 minutes of moderate exercise, per week. Whether that’s taking the stairs every day, heading out for a walk or mowing the lawn, you can easily get your heart rate up, break a sweat (after 10 minutes) and reap all the anti-inflammatory benefits.

To reduce your risk of type 2 Diabetes: You need at least 30 minutes of high intensity exercise, per week. Whether it’s interval training, or another form of (intense) exercise, it only counts as high intensity if you can’t talk and you reach 80% of your maximum heart rate.

To support heart health: You need at least 90 minutes of moderated exercise, per week. But for heart health in particular, not all exercises are created equal. The best moderate exercises for your heart are total-body workouts because the more muscles that are targeted, the more your heart is challenged (and grows).

To improve your memory: You need at least 120 minutes of moderate to intense exercise, per week. Not only does exercise support the growth of the hippocampus, the part of the brain that helps with memory, it also helps to reduce stress, which weakens the brain’s ability to retain information. Opt for Pilates or yoga for a stress-relief focus.

To reduce your risk of cancer: You need at least 150 minutes of moderate exercise, per week, to reduce your risk of cancer. Because exercise helps to regulate sex hormones, insulin and stress hormones, regular activity can reduce your risk of 13 different types of cancer (wow!). Try a walking meeting or a brief walk during your lunch break to get those 30 minutes in 5 days a week.

To improve your overall health & wellbeing. While you already know that exercise is important for living a happy, healthy and long life, it bears repeating. The benefits it offers don’t stop with those listed above. In fact, regular exercise can also help to improve mood, energy, sleep quality, bone health and creativity. Now before you run out to the gym—just to get all of these awesome health benefits—it’s important to note that benefits do take time. For the most part, you can expect a noticeable difference in how you feel after 3 to 5 months. However, if you are new to exercise (or it’s been a while), it may take closer to a full year.

So, make sure that you don’t rush the process and set yourself up for success by working with the health expert that knows you—and your health—best. Your primary care provider will be able to help you safely start a new exercise program, help you avoid injury and ensure you’re eating a diet to support your health and fitness goals.

Who Knew These 7 Things May Boost Your Blood Pressure Reading?

Blood pressure—one of the few health factors that can actually make or break your overall health. Whether we’re talking about heart disease, kidney failure or stroke, high blood pressure is one of the most significant risk factors. But that certainly doesn’t mean you’re doomed if you have a reading above 120/80 mmHg—which more than 75 million Americans do.

In fact, there may be a few common mistakes you’re making that are boosting your blood pressure numbers (by more than just 1 or 2 points). So, if you’re someone who has been diagnosed with high blood pressure, make sure that these 7 common culprits don’t alter your next reading:

1.     Having a full bladder can add 10 to 15 points to a blood pressure reading. Always try to use the bathroom before getting a reading, which may come in handy if you have additional screenings to do.

2.     Poor support for your feet or back while seated can raise your blood pressure reading by 6 to 10 points. You should sit in a chair with your back supported and feet flat on the floor or a footstool.

3.     Crossing your legs can add 2 to 8 points to your reading.

4.     If your arm hangs by your side or you must hold it up while getting a reading, your blood pressure numbers may be 10 points higher than the actual figure. Your arm should be on a chair or counter so that the blood pressure cuff is level with your heart.

5.     Having the cuff placed over clothing can add 5 to 50 points to your reading (yes—you read that correctly, up to 50 points!). Needless to say, the cuff should be on a bare arm.

6.     A too-small cuff can add 2 to 10 points to a reading (and it may squeeze your arm just a little too much, ouch!).

7.     Talking can add 10 points to your reading. So mum's the word while your blood pressure is taken.

Know Your Numbers

Whether your high blood pressure is the result of a temporary spike, or more likely a long term condition, there are easy ways to lower it! Simple, everyday changes like keeping a healthy weight, exercising regularly, eating a healthy diet and reducing sodium will all help to lower your blood pressure and support overall health.

However, to lower your blood pressure in the safest and most effective way possible, work with your primary care doctor. As the provider that knows you best, your doctor can determine the best treatment plan for you based on your unique health needs. 

6 Shocking Ways You're Harming Your Heart Every Day

We all know that diet and exercise play a major role in heart health—it’s old news by now. So, if you’re someone who has their heart health routine down to a science; avoiding foods high in fat, sugar and salt, and regularly getting moderate and vigorous exercise; there’s nothing to worry about—right? Maybe. Maybe not.

While there’s no denying that diet and exercise are essential for heart health—and they aren’t half bad for your overall health, either—there are other surprising (and subtle) factors that can take a toll on your heart. According to Sean Delaney, MD, a cardiologist affiliated with Gwinnett Medical Center, these are the key factors you may be overlooking:

1. You’re stressed. When you feel stressed—which is a daily reality for many of us—your body responds by releasing the stress hormones, cortisol and adrenaline. These two hormones cause a chain reaction in your body: your heart rate rises, your blood vessels narrow and your blood pressure spikes. And if you’re always stressed, your body doesn’t have a chance to recover, which can damage artery wallsover time.

2. You’re surrounded by dirty air. It’s important to get outside to get some fresh air, but it may be tougher than you’d think to find clean air. Things like carbon monoxide, nitrogen dioxide, sulfur dioxide and particulate matter are still found in the air we breathe. These substances don’t just impact respiratory health, either; they can also harm your heart by causing plaque buildup.

3. You ignore your family history. Your family’s health history can say a lot about your health. Whether it’s uncovering certain risk factors that are inherited or certain habits that are passed down, your family history will provide a more complete picture of your overall health, including your heart health.

For instance, research has shown that having a first-degree relative who was diagnosed with heart disease at a young age (younger than 55 for men, 65 for women) your risk may be double or triple.

4. You skip sleep. Not only does a lack of sleep leave you feeling miserable and grumpy, it can also lead to a host of other issues—including everything from weakened immunity and weight gain to lowered sex drive and memory issues, not to mention heart issues. In fact, skimping on sleep can increase your blood pressure, while also reducing blood supply to the heart.

5. Your exercise routine isn’t quite right. When it comes to exercise and your heart, it’s all about balance—finding the sweet spot between too much and too little. That means if you’re someone who really likes to push the boundaries with weight lifting or get in high volumes of cardio, you may be at risk for blood pressure spikes, as well as thickening of the heart muscle. On the other end of the spectrum, if you sit in an office chair all day, you may have a higher risk for heart disease and decreased blood flow.

6. You don’t know your numbers. Ignorance is often bliss, but not in this case. One of the best—and easiest—things you can do to support heart health is to get regular check-ups with your doctor. After all, you can handle having your blood pressure, cholesterol and blood glucose levels checked once a year—right? 

With the ease of online scheduling and the knowledgeable providers of Gwinnett Medical Group Primary Care, heart health has never been easier. Don't forget to explore and learn more with GMC's new virtual health hub—Everyday Wellness. You'll find the helpful tools, tips and information you need to live your life to the healthiest. 

5 Things You Can Do Now (To Prevent Heart Disease Later)

Heart disease has developed quite the reputation, but not for anything good of course. When you think of heart disease, what comes to mind? That it’s the number one killer of both men and women or maybe that it’s something that you only have to worry about when you’re older.

Despite all of its negative qualities, there is one good thing about heart disease—you actually have the power prevent it. “Before you assume that it’s too late, or that you’re doomed to have heart disease, evidence has shown that healthy lifestyle changes at any stage of life can help to reverse and prevent damage,” says Jim John, MD, an affiliated cardiologist with Gwinnett Consultants in Cardiology.

   1. Don’t Overlook the Small Stuff

When it comes to the biggest risk factors for heart disease, such as high blood pressure, high cholesterol, extra weight and lack of exercise, most of these are the result of small, everyday choices that add up.

The good news is making life style changes to be more heart healthy doesn’t mean you have to dramatically change everything. It means starting to make small choices that add up in a big way over time. “In fact, major lifestyle changes, especially health fads, rarely have a lasting impact as they invariably become hard to maintain and people fall off the wagon,” says Dr. John. “Instead, I encourage my patients to make small changes that accumulate in big ways.”

   2. Find your healthy weight.

There is certainly no one-size-fits-all when it comes to shape, size or weight. Despite the common notion that a healthy weight can only be measured by a scale, there are many other factors to consider. By working with your doctor, you can determine what a healthy weight is for your unique body type, your age and your overall health.

It’s important to note, though, that if you are overweight; losing just 10 percent of your body weight will have a tremendous impact on your heart health. “You can expect your blood pressure and cholesterol levels to be lower, as well as your risk for clots and heart disease to be much less,” explains Dr. John.

   3. Eat good, feel better.

Just because a food is good for you, doesn’t mean it has to taste bad. There are plenty of delicious ways to enjoy getting key nutrients for your heart. By incorporating more fresh fruits, veggies and lean protein, you’ll stock up on heart-healthy nutrients like:

·        Omega 3 Fatty Acids (found in fresh fish, especially salmon and sardines)

·        Folate (found in green, leafy veggies like spinach, kale and romaine lettuce)

·        Magnesium (found in walnuts and spinach)

·        Polyphenols (found in blueberries, raspberries and strawberries)

·        Reservatrol (found in dark chocolate and red wine)

Keep in mind, though, that cutting out unhealthy foods is just as important as adding in nutritious ones. “Foods that are high in fat, sodium and sugar all take a toll on heart health,” says Dr. John. So, if one of your favorite weekly meals is a fast-food burger, you’re likely consuming between 85-175 milligrams of cholesterol in one sitting (the recommended daily amount is only 200-300 milligrams).

However, by cutting out that one weekly burger for a month, you’ll save your heart from nearly 700 milligrams of cholesterol. Just think about what that would add up to over the course of a year.

   4. Work your body.

Whether you realize it or not, your body loves activity. From lower levels of stress and improved muscle tone to weight loss and heart health, exercise is essential. However, to get the heart-healthy benefits of exercise, you’ll need to get at least 30 minutes a day or 90 minutes a week of exercise that raises your heart rate.

Regular exercise that raises your heart rate not only helps to reduce blood pressure and cholesterol, it can actually change the way your heart works. “Overtime, your left ventricle will adapt to provide more blood per burst, which will lower your resting heart rate,” explains Dr. John, “It will also stimulate new blood vessels to form, which promotes better circulation.”

   5.Take time off.

Feeling stressed, anxious and tired has become a part of the daily reality for a majority of people. These feelings not only take a toll on mental health, they also have a surprising impact on physical health, too. Over time, stress can increase cholesterol, triglycerides and blood pressure. It can even promote the buildup of plaque in arteries throughout the body.

With such a tremendous physical impact, there is only one solution when it comes to stress—relaxation. Whether it’s reading, spending time in nature, getting a massage or taking a vacation, you need to find a way to relieve and release your stress. Your heart will thank you for it.

Your heart health is our top priority. When it comes to lasting heart health, preventative care and customized treatment are essential. That’s why GMC offers convenient access to knowledgeable and experienced heart specialists who utilize the latest technology and advanced diagnostic and treatment options. Not to mention the extensive services, resources and experts of Gwinnett Medical Center that support every step of your care.