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By admin 0 Comments Gut Health , , , , , , , , , , , , , , , , , , ,

Understanding Heartburn: Waking Up to Discomfort

Individuals who wake up with a burning feeling in the chest or throat, along with a bitter taste, more than likely are experiencing morning or waking heartburn. Can simple steps, like not having any food three hours before going to bed, help prevent heartburn when waking up?

Waking Up With Heartburn

Heartburn is characterized by a burning sensation in the chest and neck and an acidic, bitter taste. It occurs when stomach acid flows into the esophagus tube that connects the throat to the stomach and often happens when lying down. Heartburn is a symptom of acid reflux, a digestive disorder that occurs when the stomach contents back up into the esophagus. Waking up with heartburn throughout the night or when waking in the morning is common during pregnancy and after drinking alcohol. (UCSF Health, 2024) But chronic acid reflux can also be a sign of a health condition like gastroesophageal reflux disease (GERD) and hiatal hernia, or another condition may cause it and can be triggered by stress, certain foods, and other factors.

Causes

Having occasional heartburn is normal. However, frequently waking up with heartburn may indicate gastroesophageal reflux disease (GERD). Other possible causes of this condition and factors that may contribute to frequently waking up with heartburn include: (National Library of Medicine, 2023)

  • Increased stress
  • Wearing belts or clothes that are tight around the waist.
  • Medications include sedatives, bronchodilators, beta-blockers, calcium channel blockers, and tricyclic antidepressants.
  • Pregnancy
  • Hiatal hernia – the top area of the stomach pushes through an opening in the diaphragm.

Sleeping and Heartburn

Research shows a relationship between sleep disorders like insomnia and an increased risk of acid reflux (Qin S. et al., 2023). A study of over 6,000 people found that those who woke up less often during the night were 50% less likely to experience heartburn than those with disrupted sleep.

Symptoms

Symptoms can include: (Johns Hopkins Medicine, 2024)

  • A burning sensation in the chest that can last from minutes to hours
  • Pain in the chest when lying down or bending
  • Burning sensation in the throat
  • A hot, acidic, and/or salty sour taste in the back of the throat

Along with these symptoms, individuals who have GERD may also experience: (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Chronic cough or hoarseness
  • Pain and difficulty swallowing
  • Nausea
  • Chest pain

When symptoms are constant, it’s important to see a healthcare provider.

See a Healthcare Provider

If heartburn persists long-term, it can lead to inflammation, breathing problems, and narrowing of the esophagus. Seeing a healthcare provider is recommended if lifestyle adjustments don’t help or symptoms continue despite taking over-the-counter antacids. Other symptoms that need professional diagnosis include: (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Chest pain or difficulty breathing, like wheezing or hoarseness
  • Loss of appetite, nausea, vomiting
  • Unexpected weight loss
  • Difficulty swallowing
  • Signs of blood in the digestive tract or stool

Tell a healthcare provider when and how you are experiencing symptoms. It may be helpful to keep a journal of frequency, specific symptoms, times when waking up with heartburn, what foods and the time of day when eating, and any other information.

Heart Attack Symptoms

Heartburn can feel like the chest pain associated with a heart attack. See a healthcare provider if you’re unsure if your heart or digestive system is causing the discomfort. Seek emergency medical attention if you have any of the following (American Heart Association, 2022)

  • Squeezing pressure, fullness, or pain in the center of the chest that lasts several minutes or stops and returns
  • Shortness of breath with or without chest pain
  • Pain in either or both arms, the back, neck, jaw, or abdomen
  • Other signs include lightheadedness, nausea, and breaking out in a cold sweat 

Diagnosis

A healthcare provider can diagnose heartburn and related conditions based on the following (UCSF Health, 2024)

  • Discussing symptoms
  • X-rays, or imaging tests, that look at the esophagus, stomach, and small intestine
  • An esophageal pH monitoring test that checks how often and how long stomach acid stays in the esophagus
  • An upper endoscopy procedure where a small tube with a camera is inserted down the mouth to examine the esophagus and stomach

Prevention

Making a few lifestyle changes can reduce waking up with heartburn (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Elevate body when sleeping
  • Stop eating at least three hours before going to bed
  • Lose weight
  • Avoid spicy, high-fat, and acidic foods
  • Limit coffee and other forms of caffeine
  • Avoid carbonated drinks and alcoholic beverages

Staying hydrated helps with overall digestion. However, drinking too much water at once can make heartburn worse. Drinking small amounts throughout the day and avoiding sparkling water is recommended since carbonated drinks can trigger heartburn. (Harvard Health Publishing, 2023)

Treatment

There are various over-the-counter and prescription medications for heartburn. (National Institute of Diabetes and Digestive and Kidney Disease, 2020) Be sure to discuss the risks and benefits of the medicines with your healthcare provider. Heartburn treatments include:

Antacids

  • These oral over-the-counter medications help relieve symptoms of mild heartburn and GERD.
  • They should not be used daily or for severe symptoms as they can cause side effects like diarrhea or constipation.

H2 Blockers

  • Histamine-2 receptor antagonists – These medications reduce the stomach’s acid to help promote healing in the esophagus.
  • H2 blockers are available over-the-counter and by prescription.

Proton Pump Inhibitors (PPIs)

  • These medications, available over-the-counter and by prescription, reduce acid and help heal the esophageal lining in individuals with GERD.
  • They are often used for long-term treatment.

If medication and lifestyle changes don’t help, a healthcare provider may recommend surgery to strengthen the valve between the esophagus and stomach. (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

Injury Medical Chiropractic and Functional Medicine Clinic

Lifestyle and dietary changes, as well as medications, may be used to treat the condition. See a healthcare provider if your heartburn is persistent or accompanied by other symptoms. A healthcare provider can determine the most effective treatment strategies. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Functional Medicine’s Influence Beyond Joints

References

UCSF Health.(2024). Heartburn. https://www.ucsfhealth.org/conditions/heartburn

National Library of Medicine. (2023). Heartburn. Retrieved from https://medlineplus.gov/ency/article/003114.htm

Qin, S., Wang, C., Wang, X., Wu, W., & Liu, C. (2023). Causal association of gastroesophageal reflux disease with obstructive sleep apnea and sleep-related phenotypes: a bidirectional two-sample Mendelian randomization study. Frontiers in neurology, 14, 1283286. https://doi.org/10.3389/fneur.2023.1283286

Johns Hopkins Medicine. (2024). Gastroesophageal Reflux Disease (GERD). https://www.hopkinsmedicine.org/health/conditions-and-diseases/gastroesophageal-reflux-disease-gerd

National Institute of Diabetes and Digestive and Kidney Disease. (2020). Symptoms and causes of GER & GERD. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes

American Heart Association. (2022). American Heart Association. Heartburn or Heart Attack? https://www.heart.org/en/health-topics/heart-attack/angina-chest-pain/heartburn-or-heart-attack

Harvard Health Publishing. (2023). 9 at-home treatments for acid reflux. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication

By admin 0 Comments Athletes, Sleep Hygiene , , , , , , , , , , , , , , , , , , ,

The Importance of Sleep for Athletes: Maximizing Performance

Athletic individuals must train regularly, eat healthy, and rest properly to recover and perform their best. Is sleep different for athletes?

Athletes and Sleep

Physical activity is an important component of a healthy lifestyle. Regular exercise increases longevity and can also reduce the risk of anxiety and depression and improve sleep (Centers for Disease Control and Prevention, 2024). When one area is lacking for athletes, overall performance can suffer. Evidence shows that more or extended sleep can benefit athletes and their recovery and performance. (Bird, Stephen P. 2013) Recommendations for athletes range between seven and nine hours nightly, and elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep as much as athletic training and diet.

Sleep is essential for overall health and well-being for both athletes and non-athletes. Everyone needs sleep to feel restored and function their best daily. (Richard J. Schwab, 2024) Other physical benefits include:

Cardiovascular Recovery

This allows the heart to rest and cells and tissue to be repaired. (MedlinePlus, 2017) This can help the body recover after physical exertion. As an individual progresses through the stages of sleep, the changes in heart rate and breathing throughout the night promote cardiovascular health (National Heart, Lung, and Blood Institute, 2011)

Illness Prevention 

The proper amount of sleep helps the body recover from illness. During sleep, the body produces cytokines/hormones that help the immune system fight off infections. These therapeutic effects are important for an athlete’s recovery and performance.

Lack of Sleep Affects Performance

Poor quality and quantity of sleep can lead to several negative effects. Sleep deprivation reduces the ability to react quickly and think clearly. A lack of sleep also increases irritability and risk for anxiety and depression. Sleep-deprived individuals are more likely to make poor decisions and take unnecessary risks. From a physical standpoint, a lack of sleep increases the risk for medical concerns, including type 2 diabetes, high blood pressure, kidney disease, and stroke. When athletes do not receive adequate sleep, it can:

Inhibit Ability

  • In a study of sleep-deprived male team athletes, average and total sprint times decreased. (Skein, M. et al., 2011)

Decrease Accuracy

  • In a study, male and female sleep-deprived tennis players had decreased serve accuracy by up to 53% compared to performance after normal sleep. (Reyner L. A. & Horne J. A. 2013)

Cause Quicker Exhaustion

  • A study of male runners and volleyball players found that both athletes exhausted faster after sleep deprivation. (Azboy O. & Kaygisiz Z. 2009)

Decrease Reaction Time

Difficulty Learning and Decision Making

  • A lack of sleep negatively impacts cognitive skills and functions.
  • Athletes can become distracted, and decisions like passing the ball or going for the smash can be difficult or made too late.

Increases Risk of Injury

  • Research on middle—and high-school athletes showed that chronic lack of sleep was associated with increased rates of injury. (Milewski M. D. et al., 2014)

Increases The Risk of Illness or Immunosuppression

Athletic Sleep Hygiene

Common components to sleep well include:

Avoid alcohol and Caffeine

  • Before bedtime, these can interrupt sleep or lead to more disturbed sleep.

Have a Wind-Down Routine

  • Activities such as reading, bathing, or meditating can help the body relax and get ready for sleep.

Reduce Stressors

  • Not only do mental stressors affect sleep quality, but they also impact performance overall.

Create an Optimal Sleep Environment

  • A sleeping space should be dark and cool with little to no noise.
  • The environment should be used only for sleep and sex.

No Electronics Before Bed

  • This includes TVs, cell phones, and computers.
  • The blue light that these devices emit can affect circadian rhythm.

Don’t Stay Awake In Bed

  • If you can’t fall asleep after 20 minutes of trying, get out of bed.
  • Do a quiet activity in another space until you feel sleepy.

Avoid Overtraining

  • Keep a consistent training schedule so as not to overexert yourself.

Quick Naps

  • Keep naps brief. Naps should be longer than an hour and not after 3 p.m.

Injury Medical Chiropractic and Functional Medicine Clinic

The right bed and mattress contribute to overall health and can improve one’s quality of life. Doctor Alexander Jimenez, DC, at Injury Medical Chiropractic and Functional Medicine Clinic, says a healthy mattress can improve sleep, reduce pain, increase energy levels, and elevate mood. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Lumbar Spine Injuries In Athletes

References

Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. Retrieved from https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Bird, Stephen P. PhD. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal, 35(5), 43-47. https://doi.org/DOI: 10.1519/SSC.0b013e3182a62e2f

Schwab, R. J. (2024). Overview of Sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain-spinal-cord-and-nerve-disorders/sleep-disorders/overview-of-sleep

National Library of Medicine. MedlinePlus. (2017). Healthy Sleep Also called: Sleep Hygeine. Retrieved from https://medlineplus.gov/healthysleep.html

National Heart, Lung, and Blood Institute. (2011). Your guide to healthy sleep. Retrieved from https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep

Skein, M., Duffield, R., Edge, J., Short, M. J., & Mündel, T. (2011). Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Medicine and science in sports and exercise, 43(7), 1301–1311. https://doi.org/10.1249/MSS.0b013e31820abc5a

Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and serving accuracy in performance tennis players, and effects of caffeine. Physiology & behavior, 120, 93–96. https://doi.org/10.1016/j.physbeh.2013.07.002

Azboy, O., & Kaygisiz, Z. (2009). Effects of sleep deprivation on cardiorespiratory functions of the runners and volleyball players during rest and exercise. Acta physiologica Hungarica, 96(1), 29–36. https://doi.org/10.1556/APhysiol.96.2009.1.3

Taheri, M., & Arabameri, E. (2012). The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes. Asian journal of sports medicine, 3(1), 15–20. https://doi.org/10.5812/asjsm.34719

Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151

Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968

By admin 0 Comments Exercises , , , , , , , , , , , , , , , , , ,

Mastering the Hip Hinge: A Key Movement for Back Health

Can performing the hip hinge exercise movement help individuals with lower back pain?

Hip Hinge Exercise

A hip hinge is a controlled movement that involves bending forward from the hips while keeping the spine neutral. The thoracic, lumbar, and pelvis stay neutral while bending forward. The movement comes from the hips, preventing the thoracic and lumbar spine from flexing or rounding. It is a fundamental movement that helps prevent back injuries and strengthens the glutes. It’s used in everyday activities, like picking up objects and sitting down.

The hip hinge exercise targets the posterior chain or back muscles, including the lower back, the glutes, and the hamstrings. It also strengthens the core or abdominal muscles to assist in the movement. When the body hinges at the hips, the bend occurs at the hips, and the spine stays neutral. When the lower back hinges or bends, this causes pain and reduces the range of motion.

Performing the Movement

A wooden dowel, broom handle, or PVC pipe can be used as a guide to help achieve the proper positioning and learn the correct form. Place the dowel or pipe vertically on your back, anchoring it to the head, shoulder blades, and tailbone.

Grasp one end with your right hand in the natural curve of your neck and the other with your left hand in the small of your back. Ensure the dowel touches the back of your head, upper back, and the area where the lower back meets the sacrum. To perform the hip hinge:

  • Stand with your feet shoulder-width apart
  • Shift your weight to your heels and
  • Push your hips back while hinging your torso forward
  • Keep your chest open and back flat
  • Slightly bend your knees
  • Visualize sticking the butt out
  • The dowel should not lose contact with the three points as you hinge. If it does, the movement is incorrect.
  • Lower your torso until it’s midway between vertical and parallel to the floor.
  • Pause when your torso is about 45 degrees
  • Keep a slight bend in your knees during the downward and upward phases.
  • Reverse the movement by contracting your glutes and pushing your hips forward and upward to return to the starting position.
  • Repeat

Benefits

The hip hinge is a fundamental movement pattern that helps the body perform essential tasks such as bending over and picking things up without worry of pain or injury. It’s also required in strength training exercises like the deadlift, kettlebell swing, power clean, and more. The exercise can help strengthen the core, reduce back pain, improve balance, and improve flexion, extension, and trunk rotation. (Michaud F. et al., 2021) Stronger core muscles can increase fitness and athletic performance. (Clark D. R. et al., 2018)

Variations

It is a challenging movement that requires plenty of practice. Individuals who can’t perform it correctly after a few tries may need to modify the movement.

Wall Variation

  • Using a wall as a guide is an easy way to make the movement easier.
  • To do this, stand with your back to a wall, about three inches away.
  • Start hinging at the hips by sticking your butt out touching the wall.
  • Keep a neutral spine and a flat back.

Once you can do this several times, try stepping out another inch or two and perform the same modified motion. Stick with this until you are away from the wall and can do a full hinge without the wall.

With A Kettlebell

  • Once you master the basic hinge, you can elevate it using a kettlebell to make this move more difficult.
  • Start with the kettlebell swing exercise and progress to more challenging moves with the kettlebell.

Common Mistakes

Be aware of common mistakes to keep the move effective and reduce the risk of injury.

Treating the Move Like a Squat

  • The hip hinge is not the same as a squat.
  • This is a common misconception. When squatting, the knee joint determines the movement pattern.
  • But when hip hinging, the movement starts at the hips.

Not Engaging the Core Muscles

  • This exercise requires core engagement throughout the entire movement.
  • If these muscles relax, there is an increased risk of dipping the hips during the hinge, which can cause the lower back to dip and cause pain.

Using the Lower Back

  • Bending or hinging with the lower back rather than letting the hips generate the movement.
  • Using the wall as a guide can help reduce and eliminate excessive bending at the waist.

Lost Dowel Contact 

  • If the dowel loses contact with one or more set-up positions on the back, the hinge is not being executed correctly.
  • If your head loses contact with the dowel, the neck is flexing too far forward.
  • If you lose contact with the sacrum or lower back area, the spine is flexing too much.
  • If you lose contact with the mid-back, the knees are bending rather than the hips.

Safety

Stop and check your form if you feel back pain during any part of the movement. The movement may need to be modified further or decrease how far the hinge is at the hips. If the pain continues, discontinue the exercise and talk with a doctor or a physical therapist before reattempting the exercise. The dowel is a great tool to help maintain a neutral spine. If you cannot perform the hip hinge while keeping the dowel in contact with the body, you might benefit from working with a personal trainer or physical therapist who can walk you through the steps with the correct form.

Injury Medical Chiropractic and Functional Medicine Clinic

Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic physical therapy team can assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Chiropractic: The Secret to Unlocking Mobility 

References

Michaud, F., Pérez Soto, M., Lugrís, U., & Cuadrado, J. (2021). Lower Back Injury Prevention and Sensitization of Hip Hinge with Neutral Spine Using Wearable Sensors during Lifting Exercises. Sensors (Basel, Switzerland), 21(16), 5487. https://doi.org/10.3390/s21165487

Clark, D. R., Lambert, M. I., & Hunter, A. M. (2018). Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners. Sports medicine – open, 4(1), 32. https://doi.org/10.1186/s40798-018-0150-3

By admin 0 Comments Chiropractic Care, Sleep Hygiene , , , , , , , , , , , , , , , , , , ,

Sleeping with Lower Back Pain and Sciatica: Finding Relief 

Sleeping with lower back pain and sciatica can be difficult and frustrating. What are ways to get more comfortable sleep?

Sleeping With Lower Back Pain and Sciatica

Various factors can affect sleeping with lower back pain and sciatica, including age, injury and medical history, the mattress (e.g., soft vs. firm mattress), and sleep positions. Unfortunately, there’s no one-cure-all solution for this problem, and depending on the underlying cause/s, they can worsen the pain and cause sleep problems. For example, if a herniated disc places added pressure on the nerves in the lower back, twisting the spine can worsen the lower back pain, and sleeping in a fetal position can exacerbate the nerve pain. (UCF Health, N.D.)

Lower-Back Pain

Low-back pain can be activity-related, intermittent, or constant. (American Association of Neurological Surgeons, 2024) For some, it only occurs occasionally, such as when performing specific movements. For others, it can be excruciating, chronic, and disabling. Low-back pain is unique for everybody and can differ depending on the cause. Some low-back pain symptom descriptions include (Förster M. et al., 2013)

  • Aching pain deep in the back
  • Shooting pain flare-ups
  • Pain caused by slight pressure
  • Burning
  • Tingling

Sciatica Not Present

For some, low-back pain may be confined to a specific area known as axial back pain. (Förster M. et al., 2013) The pain may be felt in a band along the lower back and does not radiate down the legs or anywhere else.

Sciatica Present

Low-back pain with sciatica pain that radiates from the lower back or hip down the leg is the most common symptom of lumbar radiculopathy (compression of spinal nerve roots). (North American Spine Society, 2020) Sciatica symptoms include: (American Academy of Orthopaedic Surgeons, 2021)

  • Shooting pain from the lower back down the leg
  • Feeling like a bad leg cramp
  • Leg weakness
  • Sensory changes radiating down the leg – numbness, burning, and or tingling

Sleep Tools

Consider changing the mattress to improve sleeping with lower back pain and sciatica. For the best spinal support, choose a medium to firm mattress. Pillows, wedges, and other tools can also help improve sleep. (UCF Health, N.D.) It is recommended that individuals who sleep on their backs place a small pillow under their knees to reduce pressure on their lower backs. For those who sleep on their side, placing a pillow between the knees can keep the spine in a neutral/straight position. To relieve lower back pain, consider sleeping in a reclined, angled position with the head and shoulders higher than the hips. This can be accomplished with an adjustable bed or a wedge to prop the body in a regular bed.

Back Sleeping

Easing back pain while sleeping involves maintaining the body in a neutral or straight position. Extending the muscles, tendons, and ligaments too far in any one direction while sleeping with lower back pain and sciatica can cause stiffness, muscle spasms, and pain. Sleeping on the back puts the spine in neutral alignment with the least stress on the neck and back. It evenly distributes body weight to avoid exerting pressure on the joints and prevent backaches. In addition, a supine position allows outstretched ligaments to shrink and recover to their normal positions. (Keck Medicine of USC, 2019)

Chiropractic Assessment

Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic physical therapy team may be best for individuals with acute back, neck, and musculoskeletal pain and discomfort symptoms. A chiropractor can quickly assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Sciatica, Causes, Symptoms and Tips

References

UCF Health. (N.D.). The best sleeping position for lower back pain (and the worst). https://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

American Association of Neurological Surgeons. (2024). Low back pain. https://www.aans.org/patients/conditions-treatments/low-back-pain/

Förster, M., Mahn, F., Gockel, U., Brosz, M., Freynhagen, R., Tölle, T. R., & Baron, R. (2013). Axial low back pain: one painful area–many perceptions and mechanisms. PloS one, 8(7), e68273. https://doi.org/10.1371/journal.pone.0068273

North American Spine Society. (2020). Evidence-based clinical guidelines for multidisciplinary spine care: Diagnosis and treatment of low back pain. North American Spine Society. https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf

American Academy of Orthopaedic Surgeons. (2021). Sciatica. https://orthoinfo.aaos.org/en/diseases–conditions/sciatica

Keck Medicine of USC. (2019). The best -and worst – sleep positions for back pain. Keck Medicine of USC Blog. https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/

By admin 0 Comments Therapy , , , , , , , , , , , , , , , ,

Customize Your Meditation Practice to Fit Your Personality

Do different meditation techniques work according to an individual’s personality type?

Meditation Techniques According To Personality Type

Meditation techniques come in many forms. The traditional practice of sitting cross-legged with eyes closed and hands in prana mudra form is just one technique. From loving-kindness meditation to sound baths, the Breethe App, and walking meditations, each type offers its way of calming and focusing the mind, reducing stress, and enhancing well-being.

Meditation for All

Meditation is about observing individual thoughts without judgment and staying in the present. Learning not to focus on every negative or hurtful thought that passes builds emotional regularity and a healthier relationship with the mind. However, no one-size-fits-all technique exists, and meditation relies on individual personality. Some feel more at peace sitting alone, while others find music soothing. Still others find peace of mind in taking a walk. Discovering the answers will help determine which meditation technique works best for you and your mind.

Choosing a Technique

There is no exact science to finding the best meditation technique for each personality. How one meditates is a personal decision. But for those new to meditation and unsure where to start or which practice works best, here are a few meditation techniques for every personality type.

Introverted

Mindfulness Meditation

Introverts harness energy alone and spend energy in social situations. Based on this, mindfulness meditation can work in a quiet, calm, and familiar setting. This type of meditation involves paying attention to the present moment and focusing on the breath, body sensations, and sounds. It helps relieve stress, generates mental clarity, enhances self-awareness, and improves emotional regulation. To practice mindfulness meditation:

  • Sit comfortably in a quiet space and close your eyes.
  • Focus on your breath as you slowly inhale and exhale.
  • Observe your thoughts without judgment, and try to redirect your breathing as you let the thought pass.

Introverts often find satisfaction in the structured approach, which helps them gain insight into their thoughts and behaviors. Research has found that those who participate in mindfulness-based stress reduction/MBSR benefit from decreased stress levels. (Chiesa A. & Serretti A. 2009)

Extroverts

Group Meditation

Extroverts love being in the mix of the world and fuel themselves through social interactions. They still benefit from meditation to calm and ground them, but in a group or class setting. Group meditation practices with a group, usually in-person or a virtual class led by an instructor. This type of meditation strengthens the sense of community and can deepen an extrovert’s meditation experience through the group’s energy.

Creative and Artistic

Artful Meditation

Creative individuals often create things through painting, sculpting, cooking, sewing, or other trades and crafts. The creative process creates a therapeutic atmosphere for this personality type, and engaging in creative activities can help them focus their minds and forget outside stressors. Artful meditation, or meditative art, combines this creativity with mindfulness. It involves engaging in artistic activities while meditatively concentrating on the process. The practice increases relaxation, provides self-expression, and encourages mindfulness. Individuals do not have to be artists to benefit, as it’s accessible and enjoyable for all skill levels.

Music Personality

Sound Bath Meditation

Individuals drawn to music appreciate and enjoy the combination of sounds that create harmonies, rhythms, and vibrations. Consider sound baths, which can provide a deep and emotional experience. A sound bath is a meditative experience where participants are “bathed” in sound waves produced by instruments like gongs, singing bowls, and chimes. Research has found that sound vibrations help reduce stress, enhance mental clarity, and improve emotional well-being. (Bartel L. & Mosabbir A. 2021) Classes are often led by an instructor and involve lying or sitting down with closed eyes while sounds and vibrations cascade. The music guides the experience and keeps the listener focused on the journey. The immersive musical meditation experience can help individuals process emotions, reduce stress, and cultivate connections with themselves and others.

Type A Personalities

Breathwork Meditation

Type A personalities strive for order and are ready to accomplish any challenge, which often leads to perfectionism burnout. Breathwork meditation can help avoid these pitfalls. This meditation focuses on controlling and manipulating one’s breath to calm the body, mind, and emotions. It’s very structured and orderly, which appeals to type-A individuals. One technique is box breathing, which involves breathing in for six seconds, holding for six seconds, exhaling for six seconds, holding for six seconds, and repeating.

Type B Personalities

Walking Meditation

Type B personalities are relaxed, easy-going, patient, and adaptable. These individuals benefit from flexible, open-ended meditation techniques that allow exploration and creativity. Walking meditation around nature or the block offers this as it combines movement with mindfulness. It focuses on the sensations of walking, like the feel of the ground under the feet and the rhythm of the steps. This creates a deeper connection with one’s surroundings. It also takes the practice of meditation into the world, helping integrate mindfulness into daily activities.

Pessimistic

Loving-Kindness Meditation

Pessimists typically have a glass-is-half-empty mentality, often focusing on the negative versus the positive. This form of meditation involves cultivating feelings of compassion, kindness, and goodwill toward oneself and others. For pessimists who struggle with negative self-talk and skepticism, loving-kindness meditation offers a structured practice for cultivating positive emotions and empathy. It can help soften inner criticism, foster resilience, and promote a compassionate worldview. To practice, sit quietly, focus on feelings of love and compassion, and repeat phrases like May I be healthy, may I have mental happiness, and may others be safe, happy, and peaceful. With practice, these sentiments are allowed to grow.

Optimistic

Affirmation Meditation

Optimists tend to see the brighter side of situations, expect favorable outcomes, and maintain a can-do attitude. Affirmation meditation, which involves repeating positive statements aloud or silently, can help reinforce positive beliefs and cultivate optimism. These may be phrases like “I am confident, grounded, or grateful for today.” Consciously affirming, uplifting statements strengthen optimists’ positive mindsets, increase their self-esteem, and sustain their natural inclination to see possibilities and opportunities.

Easily Distracted

Guided Meditation

Guided meditation may benefit individuals who are easily distracted or find it difficult to sit still. This structured approach allows individuals to show up and follow instructions. A narrator guides the practitioner by focusing on relaxation, visualization, or themes like gratitude or compassion. Guided voice meditation provides a clear framework and can be easier to follow, making it accessible for individuals new to meditation or those who find it difficult to focus.

Injury Medical Chiropractic and Functional Medicine Clinic

Ultimately, the best type of meditation technique is the one that works for you. Individuals may find that having a few variations can keep things interesting in your day-to-day life. A healthcare provider can determine the most effective treatment strategies. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Transform Your Body

References

Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. Journal of alternative and complementary medicine (New York, N.Y.), 15(5), 593–600. https://doi.org/10.1089/acm.2008.0495

Bartel, L., & Mosabbir, A. (2021). Possible Mechanisms for the Effects of Sound Vibration on Human Health. Healthcare (Basel, Switzerland), 9(5), 597. https://doi.org/10.3390/healthcare9050597

By admin 0 Comments Arthritis, Sleep Hygiene , , , , , , , , , , , , , , , , , ,

The Importance of a Supportive Mattress for Arthritis

Getting a good night’s sleep can be difficult for individuals suffering from arthritis. Can finding a mattress that fits an individual’s needs help relieve aches and pains and provide restful sleep?

Mattress For Arthritis

Quality sleep can be difficult for those managing arthritis. Joint pain, stiffness, and tenderness can make falling and staying asleep feel impossible. A mattress for arthritis should be firm, provide comfortable support, and relieve joint pressure. (Sleep Foundation, 2024)

How Mattresses Affect Arthritis?

  • Not adequate support or cushioning can exacerbate arthritis pain and stiffness.
  • Individuals not sleeping well at night can experience significant physical and mental fatigue, increase the risk of injury, and perceive a higher level of pain.
  • Zoned mattresses provide targeted pressure relief to areas of arthritis pain, like the neck and lower back.
  • Mattresses that don’t support the body are more likely to disrupt sleep and exacerbate nighttime and daytime pain symptoms.
  • The body needs time to recover and repair during sleep, so the right mattress for arthritis will allow sound rest throughout the night.
  • A joint-supporting mattress can alleviate pain and stiffness.

What to Look For Mattress Types

Mattresses fall into three basic categories.

Foam or Latex

  • These mattresses are often recommended for individuals with chronic pain because they conform to the body and alleviate pressure points without being too firm that they aggravate existing injuries or inflammation.
  • Not all foam is the same; some mattresses are too soft to support someone with arthritis.
  • Latex is a more reliable material for support and durability, but it’s also more expensive than memory foam.

Innerspring

  • Innerspring mattresses are often long-lasting and provide firm support.
  • However, they are not recommended for individuals with arthritis because they can be hard on joints and pressure points.
  • The innerspring system doesn’t mold or conform to the body, so getting and staying comfortable can be difficult, if not impossible.
  • They’re not as heat-retaining as foam mattresses so that hot sleepers may prefer them.

Hybrid

  • A hybrid mattress typically consists of individually wrapped springs topped with one or more layers of memory foam.
  • Hybrid mattresses are often recommended for arthritis patients because they meet the expert-recommended balance between support and cushioning.

Firmness Levels

Mattress firmness is rated on a scale of 1 to 10, with firmer mattresses scoring higher, often 6 or 7 and above. However, no one firmness rating works for all individuals with arthritis. Finding the right firmness for arthritis symptoms is highly individualized. For some, a super firm sleep surface can aggravate symptoms. In determining what firmness number is needed, consider weight. For example, a person weighing 400 pounds will have a different experience on a soft mattress than a person weighing 150 pounds. Typically, larger bodies need a firmer mattress to avoid sinking too far into the mattress’s core. Petite individuals may be perfectly supported on a mattress rated 5 or 6 for firmness, but taller or heavier individuals should look for a mattress rated seven or eight.

Support and Pressure Relief

Individuals will want to look for a mattress that targets specific areas for relieving aches and pains, such as the shoulders, hips, and lower back. Foam helps relieve pressure points in the body without feeling too soft, which is helpful when managing joint pain. There is debate over whether latex or memory foam is better for relieving sensitive pressure points. A Journal of Chiropractic Medicine study suggests that latex foam may outperform traditional memory foam as it reduces body pressure and evenly distributes weight along pressure points. (Low F. Z. et al., 2017)

Motion Transfer

Motion transfer refers to a mattress’s ability to isolate body movement.  It’s helpful to consider how much you and your partner are affected by each other’s movement throughout the night. This may not be necessary for individuals who don’t sleep with a partner. So, if you or a partner disrupt sleep throughout the night, a mattress with better motion absorption is recommended.

Sleep Position Can Affect Arthritis and Joint Pain

Mattress manufacturers often design mattresses to accommodate back, side, or stomach sleepers, as different sleeping positions usually require different types of support. One study suggests that sleeping-related pain can be reduced in those with lower back pain when they choose the right sleeping surface for their preferred sleep position. (Jacobson B. H. et al., 2010) Therefore, purchasing a mattress for the preferred position is important.

Durability

A mattress’s expected lifespan depends on the materials it’s made from. A mattress that immediately loses some of its features and benefits won’t last very long. This is why it is recommended to know how long the trial period is for the mattress and keep track of its performance. Count on at least six to seven years, but latex and hybrid mattresses can last longer.

Trial Period

Considering the trial period on the mattress is important when buying online. Determining if it’s right for your body can take a little while as it takes a while to break in a new mattress, so look for a longer trial period to see and feel if it is the right choice. (Mattress Firm, 2023) Most online mattress retailers offer at least a 100-day trial period, while some offer 365 days to send it back. However long the trial period, looking into the terms and conditions of any return policy is recommended. A company can say you can return it if it doesn’t meet expectations; however, restrictions or exclusions may apply to your purchase.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Fighting Inflammation Naturally

References

Sleep Foundation. Noyed D. (2024). How to Choose a Mattress. https://www.sleepfoundation.org/mattress-information/how-to-choose-a-mattress

Low, F. Z., Chua, M. C., Lim, P. Y., & Yeow, C. H. (2017). Effects of Mattress Material on Body Pressure Profiles in Different Sleeping Postures. Journal of Chiropractic Medicine, 16(1), 1–9. https://doi.org/10.1016/j.jcm.2016.09.002

Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91–97. https://doi.org/10.1016/j.apergo.2010.05.004

Mattress Firm. (2023). Breaking In a New Mattress: Tips for a Comfortable Night’s Sleep. Mattress Firm Blog. https://www.mattressfirm.com/blog/sleep-tips/break-in-a-new-mattress

By admin 0 Comments Sleep Hygiene , , , , , , , , , , , , , , , , ,

Primary Insomnia Explained: Symptoms and Solutions

Could learning to apply healthy sleep hygiene habits help improve sleep and overall health for individuals with sleeping difficulties?

Primary Insomnia

Insomnia affects most adults at some point in their lives. Primary insomnia is a fairly common condition characterized by difficulty sleeping, and sometimes, it can resolve without treatment. A diagnosis of primary insomnia means that there is no need to worry that a medical or psychological issue is causing sleep problems. Secondary insomnia is the result of medication side effects or medical or psychological issues. However, individuals may need a diagnostic evaluation, including blood tests or an overnight sleep study, to determine an underlying cause for persistent insomnia. Managing lifestyle habits is usually effective for the relief of primary insomnia. If that doesn’t work, medical treatment may be recommended.

Symptoms

Primary insomnia means not getting enough sleep. Individuals with primary insomnia average six hours of sleep per night (Flynn-Evans E. E. et al., 2017). They often toss and turn or get out of bed frequently. Typically, primary insomnia makes it hard to fall asleep and/or stay asleep. Individuals can wake up easily by triggers like noises or even without triggers. Sleep deprivation can lead to several health problems when awake. Symptoms of insomnia fatigue include: (Salisbury-Afshar E. 2018)

  • Trouble waking up in the morning
  • Constant yawning
  • Feeling tired and sleepy throughout the day
  • Lack of energy for physical activity
  • Lack of motivation
  • Hunger
  • Difficulty concentrating
  • Irritability
  • Headaches
  • Hypersomnia or falling asleep during the day
  • Sensitivity to noise or lights when awake
  • Bouts of hyperactivity
  • Jumpiness
  • Being easily alarmed or frightened

Individuals can experience these symptoms for a few days in a row and resolve the day after a restful night of sleep or after a nap. There are times when fatigue can help with falling asleep, which helps to resolve insomnia.

Complications

Individuals can develop severe anxiety and distress about the fact that they are not getting enough sleep. This anxiety is usually more severe before going to bed or in the middle of the night, but the worry can continue during the day as well. Persistent insomnia and chronic lack of sleep can lead to depression and predispose the mind and body to health complications. (Sun, Q., & Tan, L. 2019) Insufficient sleep is associated with lowered immune system function, obesity, and heart disease. (Hung C. M. et al., 2018)

Causes

The conundrum of primary insomnia is that it does not have an identifiable cause, but certain risk factors predispose individuals to have primary insomnia. The condition persists throughout a person’s life, often worsening or improving for months or years. Primary insomnia can be more common among those who have family members with insomnia. Research has found that, while primary insomnia isn’t caused by psychiatric issues, tending to stress or a worry-prone personality might be predisposing factors. (Hung C. M. et al., 2018)

Circadian Rhythm

Research has found that primary insomnia is associated with circadian rhythm irregularities. Primary insomnia can result from individuals falling into deeper sleep phases earlier than those who don’t have the condition. (Flynn-Evans E. E. et al., 2017) However, it can be challenging to know whether early deep sleep is a cause or an effect of primary insomnia. This is because sleep deprivation can also lead to deep sleep’s abrupt or rapid onset.

Diagnosis

Getting enough sleep is a common concern throughout life. Diagnosing primary insomnia involves various steps. One of the main components of identifying insomnia is determining whether the individual needs more sleep than they are getting. For individuals who are unable to get the proper amount of sleep, the second aspect of primary insomnia diagnosis is focused on finding the reason for their lack of sleep. Diagnostic tests measure insomnia and its effects and include:

Sleep Study

  • A polysomnogram is an overnight sleep study measuring brain activity, muscle activity, and breathing.
  • The polysomnogram is expected to show decreased sleep and normal breathing patterns if it is primary insomnia. (Sun, Q., & Tan, L. 2019)

Pittsburgh Sleep Quality Index 

  • The PSQI is a questionnaire that includes a self-assessment of sleep.
  • It helps identify sleep patterns and issues like using the bathroom frequently at night.

Multiple Sleep Latency Test

  • An MSLT is a daytime nap study in which participants are monitored to determine how fast they fall asleep.
  • The test results are a reflection of your sleep deprivation.

These studies help assess whether an individual is not getting enough sleep and what type of sleep interruption is experienced. Other tests might include screening questionnaires or other assessments of emotional issues like depression and anxiety. Sometimes, individuals are aware of these problems but may dismiss symptoms of depression and anxiety, and they instead manifest as insomnia.

Ruling Out Underlying Causes

Medical causes of insomnia can include: (Guo H. M. et al., 2017)

  • Thyroid disease
  • Liver disease
  • Dementia
  • Restless leg syndrome
  • Breathing problems. 

Individuals might need to have tests to determine whether any of these underlying issues are contributing to their insomnia. Individual medical symptoms and physical examination would guide the diagnostic testing.

Sleep Hygiene Habits

Individuals can start making small lifestyle adjustments to help regulate their sleep. The key is to avoid things that prevent falling asleep when you want to. Healthy habits include:

  • Avoid caffeine in the afternoon or evening.
  • Avoid alcohol.
  • Avoid napping during the day.
  • Don’t turn on a phone, computer, or television screen in the bedroom before going to bed.
  • Staying away from bright lights for several hours before sleep.
  • Scheduling tasks so you feel caught up before going to sleep.
  • Getting enough to eat so you aren’t hungry before going to bed.
  • Not eating so much that you feel bloated before going to bed.
  • Doing some light exercise several hours before going to bed.

Medical Treatment

If lifestyle habits don’t help alleviate insomnia, talk to a healthcare provider about medical therapy. Some notice a benefit from treatment with non-prescription-based strategies like counseling, cognitive behavioral therapy for insomnia (CBT-I), or acupuncture. These approaches can have a longer-lasting effect without the risk of side effects. (Salisbury-Afshar E. 2018) A healthcare provider might recommend melatonin or may prescribe medication such as antidepressants, antihistamines, or benzodiazepines.

Injury Medical Chiropractic and Functional Medicine Clinic

Navigating insomnia can be challenging, but understanding the treatment process can significantly help the individual. A healthcare provider can determine the most effective treatment strategies. This can include physical therapy, rest, health coaching, and medication. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Building a Stronger Body

References

Flynn-Evans, E. E., Shekleton, J. A., Miller, B., Epstein, L. J., Kirsch, D., Brogna, L. A., Burke, L. M., Bremer, E., Murray, J. M., Gehrman, P., Rajaratnam, S. M. W., & Lockley, S. W. (2017). Circadian Phase and Phase Angle Disorders in Primary Insomnia. Sleep, 40(12), 10.1093/sleep/zsx163. https://doi.org/10.1093/sleep/zsx163

Salisbury-Afshar E. (2018). Management of Insomnia Disorder in Adults. American Family Physician, 98(5), 319–322.

Sun, Q., & Tan, L. (2019). Comparing primary insomnia to the insomnia occurring in major depression and general anxiety disorder. Psychiatry Research, 282, 112514. https://doi.org/10.1016/j.psychres.2019.112514

Hung, C. M., Li, Y. C., Chen, H. J., Lu, K., Liang, C. L., Liliang, P. C., Tsai, Y. D., & Wang, K. W. (2018). Risk of dementia in patients with primary insomnia: a nationwide population-based case-control study. BMC psychiatry, 18(1), 38. https://doi.org/10.1186/s12888-018-1623-0

Guo, H. M., Liu, M., Xiang, Y. T., Zhao, J., Ungvari, G. S., Correll, C. U., Ng, C. H., Chiu, H. F., & Duan, Z. P. (2017). Insomnia in Adults With Chronic Hepatitis B, Liver Failure, and Cirrhosis: A Case-Control Study. Perspectives in psychiatric care, 53(1), 67–72. https://doi.org/10.1111/ppc.12138

By admin 0 Comments El Paso TX

Transforming Healthcare: Quality Improvement Strategies for Advanced Practice Nursing

Strategies for Designing Quality Improvement and Outcome Evaluation Plans for Advanced Practice Nursing

Importance of Outcome Evaluation in Advanced Practice Nursing

As noted, much of healthcare practice in today’s economic market is data-driven, with APRNs assuming greater responsibility for collecting and using clinical, economic, and quality outcomes data. Interprofessional QI (Quality Improvement) teams are increasingly charged with improving care delivery outcomes or redesigning workflow processes for greater effectiveness and efficiency. Because APRNs routinely monitor and maintain clinical care delivery systems, they are in an ideal position to plan QI initiatives by leading or actively participating in interprofessional QI teams. Moreover, APRNs influence practice patterns and develop meaningful standards, practice protocols, and clinical guidelines that promote teamwork, improve clinical outcomes, and reduce costs. These outcomes form the foundation of quality improvement initiatives that APRNs must lead in their healthcare settings.

Designing a Quality Improvement Plan

  1. Clarify Purpose of the APRN’s Role
A key strategy in designing an effective quality improvement (QI) plan involves clarifying the purpose of the APRN’s role. It is essential to understand how the APRN fits into the broader healthcare delivery system and what specific outcomes they are accountable for. If these roles are unclear, APRNs must identify and discuss reasonable and appropriate expectations with administrators and collaborators. Clarifying the scope and expectations is critical to decide which outcomes to measure, which will directly influence the success of QI initiatives.
  1. Identify Key Performance Indicators (KPIs)
APRNs must identify the specific outcomes that reflect their clinical contributions. This includes selecting KPIs that matter, such as patient recovery rates, reduction in hospital readmissions, or cost savings due to more efficient care delivery. The effectiveness of APRN interventions should be measurable, such as improvements in patient health or a reduction in adverse events.
  1. Implement Data-Driven Methods
Healthcare is increasingly driven by data, and APRNs need to rely on solid evidence to back their interventions. Advanced Practice Nurses must collect and analyze data using robust informatics tools. This allows them to demonstrate their impact, whether it’s through reduced errors, improved patient outcomes, or greater care efficiency. Data-driven decision-making is key to crafting quality improvement plans that demonstrate the value of APRN roles.

Leading Interprofessional Quality Improvement Teams

  1. Interdisciplinary Collaboration
APRNs play an essential role in leading interprofessional QI teams. As clinical experts, they facilitate collaboration between healthcare providers from different disciplines. These teams collectively focus on improving healthcare delivery, creating a more streamlined and effective system. Advanced Practice Nurses must establish themselves as leaders in these teams, guiding initiatives that improve patient outcomes.
  1. Leveraging Technology for QI Initiatives
Advanced technology enables APRNs to track performance and outcomes more effectively. By using electronic health records (EHRs), clinical decision support tools, and data analytics platforms, they can monitor patient outcomes and identify areas for improvement. APRNs need to embrace these technologies to enhance their QI projects.
  1. Continuous Feedback Loop
A successful outcome evaluation plan is based on an iterative process. APRNs must establish continuous feedback loops that allow the QI team to refine interventions over time. This process involves regularly assessing patient outcomes, adjusting protocols, and monitoring the impact of changes. The ability to adapt and improve is critical to sustaining quality improvements over the long term.

Evaluating and Measuring Outcomes in Advanced Practice Nursing

  1. Systematic Data Collection
Outcome evaluation begins with systematic data collection. APRNs must ensure that all relevant patient data is captured and stored efficiently. This includes both quantitative measures, such as recovery times and readmission rates, and qualitative measures, like patient satisfaction.
  1. Using Outcome Evaluation to Enhance APRN Roles
Outcome evaluation plays a significant role in clarifying the APRN’s impact. Through careful analysis, APRNs can demonstrate the effectiveness of their interventions, potentially expanding their roles within the organization. Positive results from these evaluations often lead to increased responsibility, greater influence, and more substantial involvement in strategic planning.
  1. Impact of Outcome Evaluation on APRN Practice
APRNs are increasingly responsible for using outcome evaluation to improve their practice and demonstrate their value. As healthcare moves towards performance-based reimbursement, APRNs need to use outcomes evaluation to justify the cost-effectiveness of their care. Being able to prove their impact on healthcare delivery strengthens their position in the organization and opens opportunities for leadership roles.

FAQs

Q: Why is it important for APRNs to participate in outcome evaluation? A: Outcome evaluation helps APRNs measure the effectiveness of their interventions, improve patient care, and demonstrate their value within the healthcare system. Q: How can APRNs lead quality improvement initiatives? A: APRNs can lead QI initiatives by collaborating with interprofessional teams, using data-driven methods, and leveraging technology to monitor and improve patient outcomes. Q: What are some examples of key performance indicators (KPIs) for APRNs? A: KPIs for APRNs might include reduced hospital readmissions, improved patient satisfaction scores, and cost savings from more efficient care delivery. Q: How does technology support QI initiatives in nursing? A: Technology like EHRs and data analytics platforms allow APRNs to track patient outcomes, identify inefficiencies, and implement changes that improve care delivery. Q: What role does data play in outcome evaluation? A: Data is central to outcome evaluation, enabling APRNs to back their interventions with evidence, demonstrate their impact, and justify their value in the healthcare setting.
By implementing these strategies, Advanced Practice Nurses can significantly enhance their role in healthcare delivery, leading QI initiatives, and improving outcomes for patients.
By admin 0 Comments El Paso TX

APRN Success: Essential Outcome Evaluation Plans That Drive Results

Strategies for Designing Quality Improvement and Outcome Evaluation Plans for Advanced Practice Nursing

In today’s data-driven healthcare environment, Advanced Practice Registered Nurses (APRNs) are increasingly responsible for collecting, analyzing, and using clinical, economic, and quality outcomes data. This responsibility positions APRNs as leaders in Quality Improvement (QI) initiatives, allowing them to significantly influence care delivery processes and outcomes. Whether leading or participating in interprofessional QI teams, APRNs use their clinical expertise to develop standards, guidelines, and protocols that drive improved patient outcomes and reduced healthcare costs.

Moreover, APRNs possess pattern recognition skills that help identify inefficiencies in healthcare delivery. This ability enables them to address system barriers and optimize continuity of care, transforming ineffective practices into opportunities for improvement. By being knowledgeable in outcome evaluation, APRNs can validate their contributions to healthcare while influencing positive change at both individual patient and system levels.

Lead QI Initiatives Through APRN Expertise

One of the first steps in designing a Quality Improvement plan is leveraging the unique skills that APRNs bring to the table. These professionals are adept at identifying clinical inefficiencies and barriers to care. This expertise allows them to influence both clinical practice and policy development, promoting teamwork among healthcare professionals.

APRNs should focus on data collection and analysis as the cornerstone of their QI efforts. They often collect data retrospectively, comparing pre-intervention and post-intervention performance to evaluate changes. This approach can be particularly useful when electronic health records (EHRs) provide limited baseline data, requiring APRNs to manually review medical records for in-depth analysis.

Collaborate With Interprofessional Teams for Optimal Results

The success of QI initiatives often depends on collaboration. Interprofessional teams, composed of APRNs, physicians, nurses, and healthcare administrators, are critical to identifying and addressing inefficiencies. By collaborating, these teams can redesign workflows, implement new care delivery processes, and ultimately improve clinical outcomes.

Working within these teams, APRNs have the opportunity to lead QI projects from start to finish. This role includes not only identifying problems but also implementing solutions and measuring their impact. APRNs must use their leadership skills to guide stakeholders through the process of identifying, adopting, and sustaining changes in care delivery.

Analyze Data and Translate It Into Actionable Insights

Data analysis is a key component of any outcome evaluation plan. APRNs must be skilled in both qualitative and quantitative analysis to derive meaningful insights from data. For instance, comparing baseline data with post-intervention results can highlight the success of an intervention.

APRNs should also be prepared to share their findings with diverse audiences. For example, boards of directors may prefer concise briefings that summarize the most important data, while clinical audiences might need more detailed reports with an emphasis on statistical analysis and clinical relevance.

Identify and Address Improvement Opportunities Quickly

In healthcare, the ability to identify and act on improvement opportunities quickly is crucial. APRNs are often involved in rapid cycles of learning, where small tests of change are implemented, evaluated, and expanded upon if successful. This iterative process ensures that care delivery processes are continually optimized for better patient outcomes.

One practical example is the teaching of discharge instructions to patients with heart failure. If an APRN identifies a gap in care delivery—such as the weekend absence of clinical staff—they can implement automated alerts within the healthcare system to ensure continuous patient education.

Formulate a Plan for Ongoing Monitoring and Reevaluation

After implementing changes, it is essential to monitor the long-term impact of these improvements. APRNs should develop a plan for ongoing evaluation, which includes regular data collection and comparison against established benchmarks. If performance begins to decline, APRNs must quickly identify new opportunities for improvement.

Documentation is another critical aspect of this process. Keeping a thorough record of quality improvement efforts not only aids in future evaluations but also demonstrates the APRN’s value to the healthcare organization. This documentation can also serve as proof of compliance with accreditation standards during external reviews.

FAQs

Q: What is the role of APRNs in quality improvement?

A: APRNs play a pivotal role in leading and participating in interprofessional QI teams. They use their clinical expertise to develop guidelines, protocols, and standards that improve healthcare outcomes. Additionally, APRNs identify inefficiencies in care delivery and spearhead initiatives to address these issues.

Q: How do APRNs evaluate the success of their quality improvement interventions?

A: APRNs typically collect pre-intervention and post-intervention performance data to evaluate the success of their interventions. They may also compare their findings to national benchmarks or standards of care when baseline data is unavailable.

Q: What strategies do APRNs use to ensure successful outcome evaluations?

A: APRNs utilize a combination of data analysis, stakeholder collaboration, and ongoing monitoring to ensure that outcome evaluations are effective. They also adjust their strategies based on feedback and new data to continuously improve care delivery processes.

Q: How do APRNs disseminate the results of their quality improvement efforts?

A: APRNs use a variety of communication methods, including formal presentations, committee meetings, and written reports. They may also present their findings at clinical conferences or publish articles to share their insights with a broader audience.

Q: What is the importance of data in quality improvement for APRNs?

A: Data is critical in driving evidence-based decisions in healthcare. APRNs rely on data to assess the effectiveness of care delivery processes, measure outcomes, and identify areas for improvement.

By following these strategies, Advanced Practice Registered Nurses can design effective Quality Improvement and Outcome Evaluation Plans that not only enhance patient care but also validate their role as essential contributors to healthcare.

By admin 0 Comments El Paso TX

Advanced Practice Nursing: Crafting Quality Improvement Plans that Deliver Results

Strategies for Designing Quality Improvement and Outcome Evaluation Plans for Advanced Practice Nursing

In today’s healthcare system, advanced practice registered nurses (APRNs) are increasingly responsible for not only delivering clinical care but also collecting and using data to improve outcomes. As noted, much of healthcare practice in today’s economic market is data-driven, with APRNs assuming greater responsibility for clinical, economic, and quality outcomes. Interprofessional QI teams are charged with improving care delivery and redesigning processes for greater effectiveness. APRNs, due to their clinical expertise, are in an ideal position to lead these initiatives. Because APRNs monitor and maintain clinical care delivery systems, they have opportunities to influence outcomes at both individual and system levels. This responsibility includes being knowledgeable in outcome evaluation to demonstrate their value and contribution to healthcare settings. Here are key strategies APRNs can use to design quality improvement and outcome evaluation plans.

Define the Data Elements

APRNs should start by clarifying the program goals, identifying key interventions, and determining core questions to be answered. Once these elements are clear, they can define the outcome indicators and data elements necessary to measure success. This phase can be challenging, especially for APRNs who have limited experience with QI principles and management information systems. There are three steps to defining data elements: selecting patients or encounters for inclusion, identifying indicators, and determining the data elements to be collected. APRNs with limited expertise should collaborate with healthcare professionals who specialize in continuous quality improvement (CQI), nursing informatics, and healthcare statistics.

Identify Selection Criteria for the Population of Interest

One of the most important steps in outcome evaluation is determining which patient characteristics to include. Electronic data sources that contain information about the target population are often the most efficient way to begin. For example, APRNs in clinical settings may retrieve a list of patients seen within a specific timeframe using their provider number. For CNSs in acute care settings, identifying a population may be more challenging because they do not directly bill for services. In these cases, APRNs may rely on nonelectronic data sources, such as patient logs. The key is to work closely with health information management professionals to ensure the correct data is captured.

Establish Performance and Outcome Indicators

Once the population of interest is identified, APRNs need to define the performance measures. There are several types of performance indicators, such as proportion measures (e.g., mortality rates), ratio measures (e.g., falls per 1,000 patient days), and continuous variables (e.g., median time to treatment). APRNs should ensure these measures answer core questions and are linked to the intervention being evaluated. APRNs should work with stakeholders to refine and validate these indicators. Securing stakeholder buy-in is crucial because concurrent data collection may bias results. The best approach is to allow time for the intervention’s effects to stabilize before drawing conclusions.

Alignment Between Program Goals and Indicators

APRNs must ensure alignment between program goals, interventions, and performance indicators. This alignment enables the findings of the outcome evaluation to be directly attributed to APRN practices. For example, if reducing the length of stay is a program goal, the intervention must reflect APRN-led activities, such as discharge planning or managing complications. APRNs should avoid becoming overwhelmed by data collection tasks unrelated to their specific program goals. It’s critical to stay focused on interventions and performance indicators that directly relate to their role.

Identify and Evaluate Data Collection Instruments

To ensure efficient data collection, APRNs must evaluate the effort required to collect data compared to its usefulness. Data that can only be obtained through resource-intensive methods, such as phone surveys or home visits, should be carefully considered before being included in an evaluation plan. It is also important to ensure that electronically collected data is validated for accuracy. Collaboration with quality management, informatics specialists, and database administrators will be essential in designing a reliable data collection process. APRNs should familiarize themselves with the available data sources within their organization and work with interdisciplinary teams to avoid duplication of efforts.

Performance and Outcome Monitoring: Best Practices

Once the outcome indicators are established and data collection methods are finalized, it is essential to continuously monitor performance. APRNs can use real-time data monitoring tools to track progress. These tools allow APRNs to quickly identify trends and make adjustments to care delivery as needed. Longitudinal studies may be required to assess long-term clinical outcomes. However, for performance improvement, short-term assessments of intermediate outcomes may be more desirable.

Evaluate Data Quality and Address Variability

Variability in data is a common challenge when designing outcome evaluation plans. APRNs must ensure that their data sources are reliable and validated. For example, the number of infections reported by a laboratory system may differ from those reported by an infection control system. Such discrepancies need to be resolved before data is used for outcome evaluation. APRNs should work with informatics and quality management professionals to cross-check data from multiple sources. This process ensures that data accurately represents the care delivered.

FAQs

Q: How do APRNs select the right outcome indicators for quality improvement plans? A: APRNs should collaborate with stakeholders to define core questions and select outcome indicators that align with program goals. Indicators should be measurable and relevant to the interventions being evaluated. Q: What are the most common challenges APRNs face when designing outcome evaluation plans? A: Defining appropriate data elements and identifying reliable data sources can be challenging, especially for APRNs with limited experience in QI principles. Q: How can APRNs ensure data accuracy in outcome evaluations? A: APRNs should validate electronic data sources and collaborate with informatics specialists to design a reliable data collection process. Q: How does alignment between program goals and performance indicators improve outcome evaluation? A: Alignment ensures that the results of the outcome evaluation reflect the direct impact of APRN-led interventions, making it easier to demonstrate value to stakeholders. Q: What is the role of stakeholder feedback in designing an outcome evaluation plan? A: Stakeholder feedback helps refine outcome indicators and ensures that the evaluation plan addresses core concerns. Engaging stakeholders early in the process is essential for success. By following these strategies, APRNs can design effective quality improvement and outcome evaluation plans that enhance patient care and demonstrate their impact on healthcare systems.