Healthy Lifestyle Changes
The basics to a healthy lifestyle rests with three key elements: Sleep, Nutrition and Exercise. At Balanced Telemedicine we can help make the recommendations in each of these areas that will help you feel healthy and happy.
Sleep
- The importance of sleep can not be overstated. Six in ten health care professionals state they do not have enough time to discuss insomnia or sleep disturbance during an office visit.
- Most adults need 7-9 hours of sleep tonight although some individuals can function on 6 hours of sleep without sleepiness or drowsiness.
- Humans are the only mammal to willingly delay sleep
- Exercising regularly makes it easier to fall asleep and have a deeper sleep.
- Exercising sporadically or right before bed makes falling asleep more difficult.
- Snoring is primary cause of sleep disruption
- People who do not sleep well tend to be hungrier then if they had proper sleep.
- Poor sleep can result in depression, anxiety, high blood pressure, obesity, kidney disease, heart disease, stroke and type 2 dm.
- We have the ability to order state-of-the-art sleep study tests directly from a Medicare-Approved facility for sleep disorders & respiratory diseases. Learn more at virtuox.net
Sleep Tips
- Avoid caffeine and nicotine in late afternoon and evening
- Exercise regularly but not too late in the day
- Do not take naps after 3 pm
- Get rid of distractions in bedroom, TV, computer, bright light and try not to avoid right before bed as well
- Avoid large meals or beverages late at night
- Have a set sleep/wake schedule
- Try to relax before bed by reading, listening to music or taking a bath
- Keep bedroom temperature cool
- Try melatonin OTC
- Discuss with our health care professionals if this does not help
Nutrition
- Unhealthy eating habits have contributed to the obesity epidemic in the United States
- ⅓ of us population is obese
- Even For people at there normal weight unhealthy eating habits will contribute to heart disease , high blood pressure, high cholesterol and cancer
- Feel free to contact us for a diet review and referral to a licensed dietician as needed
Nutrition Tips
- Make half your plate fruit and vegetables
- When eating grains try to eat whole grains
- Reduce the sodium and fat in your diet
- Try to eat healthy whole food snacks
- Make sure you are dunking enough water daily
- Control portion sizes
Exercise
- Exercising regularly is the single most important thing you can do for your health
- It will help prevent excess weight gain and help maintain weight loss
- Regular exercise has been proven to help prevent against many health problems including but not limited to :Stroke, metabolic syndrome, high blood pressure, diabetes, depression and anxiety
- Physical activity stimulates brain chemicals that may leave you feeling happier, relaxed and less anxious
- Exercise delivers oxygen and nutrients to your tissues and allows your cardiovascular system to work more efficiently giving you more energy.
- Sleep will be improved with regular activity and people who exercise usually fall asleep faster and stay asleep longer
- It has proven to help prevent against erectile dysfunction in men and increase sexual arousal in women
We can refer you to one of our certified personal trainers
Exercise Tips
- The current recommendations for adults is 150 minutes per weeks of moderate intensity aerobic activity( brisk walk, water aerobics, biking, paddleboarding) or 75 minutes of vigorous aerobic activity(hiking uphill, running, swimming laps, tennis, biking at a faster speed, jumping rope). This should be spread out throughout the week and can be as little as 10 minute blocks.
- Moderate to high intensity muscle strengthening should be 2 days per week or more. This can be resistance training , yoga , weights or find something you enjoy that is not on the list
- Spend less time sitting even a leisurely stroll can be effective
Increase amounts and intensity over time. Consider even 10 minutes per day 4 days per week when starting
Telemedicine Visits Are Convenient & Easy
Balanced Telemedicine is your solution for quick and easy medical care right from the comfort of your home. Let’s start by completing the forms below. Just fill them out to the best of your ability and send them in via fax to (351) 207-3963 or by email to [email protected]
Once we have your file created we will schedule your appointment using a Telemedicine app that is secure and HIPAA compliant.
Telemedicine Urgentcare visits are affordable and easy!
60 min. Consultation
Complete Lifestyle Review- Initial visit for complete medical and lifestyle evaluation.
- Follow up visits – $50 each for up to 15-minutes
New Patient Info
All new patients must complete the patient information form. We have worked hard to make this as easy as possible and give you 2 options to complete this form.
1) Click here to complete the form online using our secure google form
2) Click here to download and print a PDF version that you can complete and return via fax to (351) 207-3963 or by email to [email protected]
Medical History
In addition to the Patient Information Form all new patients must complete the medical history form. We have worked hard to make this as easy as possible and give you 2 options to complete this form.
1) Click here to complete the form online using our secure google form
2) Click here to download and print a PDF version that you can complete and return via fax to (351) 207-3963 or by email to [email protected]
