PeaceHealth | Southwest health

I can’t seem to lose

these last 10 pounds.

Could lack of sleep

affect my weight?

Inadequate sleep appears

to increase the risk of many

health problems, including high blood

pressure, heart disease, and even

obesity. Researchers have found a

connection between sleep deprivation

and hormones that regulate appetite.

Specifically, lack of sleep may lead to

increased appetite.

The good news is there are some

things you can you do to get a better

night of sleep.

■ ■

Maintain a regular bed and wake

time schedule, including on the

weekends.

■ ■

Establish a regular, relaxing bedtime

routine such as soaking in a hot bath and

then listening to soothing music.

■ ■

Create a sleep-conducive

environment that is dark, quiet,

and cool.

■ ■

Finish eating at least 2 to 3 hours

before your regular bedtime.

■ ■

Exercise regularly, but not too

close to bedtime.

■ ■

Avoid caffeine close to bedtime.

■ ■

Avoid nicotine.

■ ■

Avoid alcohol close to bedtime.

Still, there are millions of people who,

no matter what changes they make, can’t

seem to get quality sleep. This is when a

sleep doctor can help, as a sleep disorder

may be present. To learn more about

sleep disorders, visit

peacehealth.org/

phmg/vancouver

SLEEP AND WEIGHT LOSS

Jeffrey Lin, MD

Pulmonary & Sleep Medicine

PeaceHealth Medical Group

200 NE Mother Joseph Place,

Suite 330

Vancouver, WA

360-514-2990

I’m 40 and my vision

is fine, but what can

I expect as I age?

Here’s what to expect as you reach

age milestones and what you

can do about potential eye problems:

40s

■ ■

Have routine eye exams.

■ ■

Don’t smoke.

■ ■

Wear sunglasses that block

100 percent of UVA and UVB rays.

50s

■ ■

Diabetic retinopathy—have regular

eye exams to limit potential vision loss.

■ ■

Advanced presbyopia—ask for

multiple eyewear solutions.

60s

■ ■

Increased risk of cataracts, glaucoma,

and macular degeneration—have

routine eye exams.

■ ■

Decreased ability to see in low

lighting—use brighter lights for reading;

adjust to changing light conditions.

■ ■

Visual disturbances, such as spots,

flashes, and floaters—if flashes or

floaters appear suddenly, call your eye

doctor immediately. This could be a

retinal detachment.

70s and 80s

■ ■

Cataracts—consider cataract

surgery if you haven’t had it already.

■ ■

Have regular eye exams to manage

diseases that can cause decline in color

vision, narrowing of visual fields, or

decreased vision, and increase lighting.

■ ■

Get eyewear or lenses to help

maximize acuity and increase contrast.

Richard Bernheimer, MD

Ophthalmology

PeaceHealth Medical Group–

Eye Care

505 NE 87th Ave., Suite 100

Vancouver, WA

360-514-7210

EYE HEALTH

My son wants to

participate in high

school football, but

I’m concerned about injuries.

What’s the best way for him

to avoid getting hurt?

Injuries are common in

all sports and difficult to

completely avoid. There are some

things you can do to help your son

prepare for the season:

■ ■

First make sure your son is in good

physical condition. It can be tough to

return to an intensive sport without

preparation and training over the

summer. A sports physical is a great

time for your doctor to assess your

son’s condition.

■ ■

Avoid very heavy weight lifting, but

instead go for moderate weights with

higher repetitions.

■ ■

Consider cross-training and not just

running and lifting weights.

■ ■

It is very important for the

equipment to fit well, especially the

helmet.

■ ■

Talk to your son about concussions

and the signs and symptoms to watch

for, such as headaches, difficulty

concentrating, and sensitivity to

light. It’s important that he tell the

coaching staff and you about any

potential head injury, and not just in

a game.

Sometimes injuries can be due

to bad luck, but proper preparation

and well-fitting equipment is key to

avoiding injuries where possible.

SPORTS INJURIES

Omar Naji, MD

Sports Medicine/Family Medicine

PeaceHealth Medical Group

16811 SE McGillivray Blvd.

Vancouver, WA

360-735-8100

Staying Safe

as You Age

Fall Prevention and

Vision Adaptation

When:

Wednesday, Nov. 9,

6 to 8 p.m.

Where:

PeaceHealth

Southwest’s Health

Education Center

Info:

This free event highlights

ideas on aging gracefully at

home. Learn tips to keep your

body strong and fit to optimize

strength, function, and balance.

Discover practical ways to

adapt your home to increase

safety if you are affected by

age-related vision changes.

Presented by Ann Ferguson,

OTR/L, and Lisa Nienstaedt,

PT, PeaceHealth Southwest

Outpatient Neurological

Therapies.

To register, visit

peacehealth.org/

southwest/events

FREE!

peacehealth.org