Author Archives: Joe Hilbert

  1. Unlocking the Goodness of Winter Squash: A Seasonal Superfood

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    By Tiffany Rios, RD, CDE, Shore Physicians Group
    As the days grow shorter and the air turns crisp, our tables become adorned with the vibrant hues of winter squash. These hearty vegetables are not just a symbol of the changing seasons; they’re a nutritional powerhouse that brings a burst of flavor and health benefits to your autumn and winter meals. In this article, we’ll delve into the varieties of winter squash you should consider, explore the health benefits they offer, and uncover some practical tips for preparing them.

    A Variety of Choices

    Winter squash comes in a range of shapes, sizes, and flavors. Some of the most common varieties include butternut, acorn, kabocha, delicata, and spaghetti squash. Each type has its unique qualities, making them versatile ingredients to explore in your culinary adventures.

    Reasons to Embrace Winter Squash

    Let’s break down the three compelling reasons to make winter squash a star in your fall and winter meals:

    1. Antioxidant Beta Carotene: Winter squash is packed with beta-carotene, a powerful antioxidant. Once ingested, your body converts beta-carotene into essential vitamin A. Beyond its role in supporting healthy vision and skin, studies have linked beta-carotene to a reduced risk of certain cancers. Making winter squash a regular part of your diet can provide your body with a powerful tool for maintaining good health.
    2. Lower in Calories and Carbs: If you’re watching your calorie or carbohydrate intake, winter squash is a smart choice. Compared to its starchier counterparts like potatoes, it is significantly lower in calories. A typical serving of winter squash contains around 45 calories, whereas potatoes can boast 77 calories per serving. When it comes to carbohydrates, winter squash is a friend to those aiming to manage their carb intake. Spaghetti squash, for instance, tends to contain only 7-10 grams of carbohydrates per one-cup serving.
    3. Rich in Vitamins & Minerals: Winter squash is a nutritional treasure chest, offering a substantial supply of essential nutrients. A single serving provides a generous 200% of your daily vitamin A needs, vital for maintaining good vision and a robust immune system. Additionally, it delivers around 33% of your daily vitamin C requirements, playing a crucial role in immune function and skin health. Winter squash is also a reliable source of minerals like potassium, magnesium, and calcium, which are essential for a range of bodily functions, including maintaining strong bones and a healthy heart.

    Incorporating Winter Squash into Your Diet

    Embracing the delicious and healthful attributes of winter squash is easy. You can incorporate them into your diet in numerous ways:

    • Add roasted or sautéed squash to salads and grain bowls for extra flavor and nutrition.
    • Use squash as a side dish to complement your favorite protein or main course.
    • Transform squash into a heartwarming soup, perfect for warming up on chilly evenings.

    Tips for Cutting Squash

    The thick, tough skin of winter squash can be intimidating to tackle in the kitchen. Here are some tips for making the process more manageable:

    • Start with a sharp knife: A sharp knife will make it easier to cut through the tough skin and flesh of the squash.
    • Microwave briefly: Pop the whole squash into the microwave for a minute or two to soften the skin slightly. This will make it easier to cut.
    • Cut a flat surface: Slice off a small piece from one end of the squash to create a stable, flat surface. This will prevent the squash from rolling around while you’re cutting it.
    • Halve or quarter: Depending on your recipe, you can cut the squash in half, then scoop out the seeds, and proceed to slice or dice as needed.

    Winter squash is not only a delight for your taste buds but also a boon for your health. As the seasons change, take advantage of the abundance of these vibrant gourds and make them a star in your fall and winter culinary creations. Your palate and your well-being will thank you.

    Tiffany Rios is a registered dietitian (RD) and certified diabetes educator (CDE) with Shore Physicians Group, who practices at their Endocrinology Division located at 18 West New York Avenue in Somers Point. She is passionate about promoting healthy eating and nutrition education, and believes in the power of food to nourish both body and soul. For more information, call 609-365-5300.

  2. Concerned About Cholesterol? Your Doctor Can Help!

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    By Dr. Alex Buford

    As a primary care doctor with Shore Physicians Group’s Mays Landing office, my overall goal is to help my patients live long, healthy and happy lives. One of the most important ways we can achieve that together is by monitoring and managing your risk factors for heart disease – including your cholesterol levels. If you’re concerned about heart disease and cholesterol, it’s time to schedule an appointment with your primary care doctor. We can be your biggest ally in your heart disease prevention journey, partly through vigilant cholesterol monitoring and helping you make effective lifestyle changes.

    Cholesterol Monitoring: A Window into Heart Health

    Cholesterol is a fatty substance produced by your liver and found in certain foods that serves as a building block for vital functions in the body. However, an imbalance in cholesterol levels can pave the way for heart disease. While it is just one of many contributing factors to heart disease, getting your numbers under control can make a big impact.

    Through routine blood tests, we assess the levels of different types of cholesterol, including LDL (low-density lipoprotein – the “bad” cholesterol), HDL (high-density lipoprotein – the “good” cholesterol), and triglycerides. These numbers provide valuable insights into your cardiovascular risk. In general, LDL levels should be below 100 mg/dl, HDL levels should be above 60 mg/dl, and triglycerides should be under 150 mg/dl.

    We analyze your cholesterol profile in the context of your medical history, genetics, and other risk factors. With this assessment, we can determine your susceptibility to heart disease and tailor preventive strategies accordingly.

    Lifestyle Changes for Heart Health

    One of my greatest joys as a physician is helping my patients achieve their heart health goals. Recently I had the pleasure of working with a woman* who was in her early 40s, and her bloodwork revealed her cholesterol levels were too high. She was also obese, so we had a great conversation about the impact that her weight and cholesterol levels could have on her health and happiness. She became motivated to do something about it, set a personal goal, and within a year she got herself to a healthy weight, and lowered her cholesterol to within normal limits.

    While everyone’s cholesterol and heart disease risk is unique, there are some basic guidelines to lowering cholesterol and improving heart health, including:

    • Quitting smoking or vaping (smoking damages blood vessels and significantly increases your heart disease risk)
    • Increasing physical activity (150-minutes of moderate intensity aerobic activity a week)
    • Eating fiber-rich foods (leafy greens, legumes, etc)
    • Reducing your intake of saturated and trans fats (i.e. red meat, fried foods, baked goods)
    • Eating more heart-healthy fats (i.e. nuts, olive oil, avocado, salmon)
    • Achieving a healthy weight

    Here’s how my patient and I worked together:

    Sustainable Changes: First and foremost, please know that doctors are people, too, who understand we live in a world of temptations. Grilled cheese and French fries are delicious – we get it! But we can’t eat it all the time. I recently realized I was eating French fries from the pizza place across from my office three days a week. I had to cut back to once a week, and I share them with a colleague. And that’s how I talked about it with my patient. She did not completely deny herself, she just cut way back on the foods that were contributing to her weight and cholesterol levels, and found healthier ways of preparing her favorite foods.

    Frequent Visits: With this particular patient, she came in every 4 to 6 weeks for weight checks and updates. It was something she wanted and was willing to do to stay accountable, and I was happy to be there for her. Not everyone can afford to do this, but know it is an option.

    Celebrating Small Victories: As children, we were often rewarded when we did a good job, but what about as adults? We deserve to hear ‘good job!’ too! As your primary care doctor, I’m here to celebrate your victories, no matter how small. With my patient, we celebrated every small victory – even if the only change was going from ice cream five days a week to two. It’s still a win, and we will build upon that victory.

    An Honest Relationship: If you fall off track, don’t hide from us! We won’t yell at you or try to make you feel bad. We all fall off track sometimes, but the important thing is to get back up again. Often, coming in for your doctor’s appointment is just what you need to get back on track.

    Ongoing Monitoring and Support: Collaborating with your primary care physician is not a one-time effort but a continuous journey towards heart health. Make sure you’re sticking to your regular appointment schedule so your doctor can track your progress, make necessary adjustments and encourage you on your journey. Also know that in some cases, lifestyle changes alone may not suffice, simply because of your genetics. If medication is required to manage your cholesterol, don’t be hard on yourself. Your primary care doctor can prescribe and monitor their effectiveness, while coaching you to continue with healthy lifestyle changes. Through this partnership, you can make informed choices and take proactive steps towards safeguarding your most vital organ—your heart.

    To schedule an appointment with Dr. Alex Buford at her Mays Landing office, please call 609-365-6217.

    *Details have been changed to protect privacy.

  3. Family Medicine Physician Dr. Angel Reyes-Diaz Joins Shore Physicians Group’s Northfield Primary Care Practice

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    Shore Physicians Group welcomes Family Medicine Physician Dr. Angel Reyes-Diaz to its Northfield Primary Care practice at 2605 Shore Road, where he joins Dr. Ulices Perez; Dr. Seblewongel Bulcha; Dr. Marlene Rodriguez; and Dr. Maria Jose Jimenez Cerna. He begins seeing patients August 28.

    Dr. Reyes-Diaz attended Rutgers University for undergraduate school, where he received a B.S. in Biology, and then received his Doctor of Medicine from American University of the Caribbean School of Medicine. He completed his residency in Family Medicine at Hackensack University Medical Center – Mountainside Medical Center, where he was a member of the Hospital Utilization Management Committee and Medical Surgical Quality Review Council Committee. During medical school, Dr. Reyes-Diaz served on a Guatemala Medical Mission Trip where he provided medical care to underserved communities and taught local school children proper sanitation and hygiene.

    As a Family Medicine physician, Dr. Reyes-Diaz provides comprehensive primary care to people age 16 and up. He is especially passionate about helping his patients take proactive healthcare measures, encompassing immunizations, cancer screenings, diabetes prevention and management, and blood pressure monitoring. Fluent in both English and Spanish, Dr. Reyes-Diaz ensures effective communication with a diverse range of patients.

    To schedule an appointment with Dr. Reyes-Diaz, please call 609-365-5300.

  4. Stung by a Jellyfish? Here’s When to Make a Splash for Urgent Care!

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    If you live or vacation at the Jersey shore, a dip in the ocean is often a refreshing and fun way to get out of the heat. When jellyfish strike, however, it can really put a damper on a good time. While most jellyfish stings are harmless, some can pack a punch that requires medical care. In this article, Dr. John Kulin at Shore Urgent Care in Northfield, NJ, explains jellyfish stings and how to know when it’s time to head to urgent care.

    Is it a Jellyfish Sting?

    If you emerge from the ocean with a stinging sensation all over your legs but didn’t see any jellyfish, the culprit may have been sea lice, which are the larval stages of jellyfish that are frequently present in warmer waters. While they may seem harmless, sea lice can sting and cause discomfort. You may experience redness, itchiness and a prickling sensation of the skin. Sting severity can range from mild irritation to more intense reactions, depending on an individual’s sensitivity and the number of sea lice encountered.

    Adult Jellyfish have larger stinging tentacles that can also deliver venom to their unsuspecting victims. These stings can range from mild irritation to severe reactions, depending on the species and individual sensitivity. In more severe cases or with certain highly venomous jellyfish species, stings can lead to systemic reactions like nausea, vomiting, difficulty breathing, and in rare cases, even cardiac or respiratory failure.

    So, how do you know when a jellyfish sting is just a bump in the ocean or when it’s time to make a big splash for urgent care?

    When to Seek Urgent Care:

    • Severe Pain and Difficulty Breathing: If you find yourself clutching your chest, gasping for air, and experiencing intense pain after a jellyfish sting, it’s time to sound the alarm. Severe pain combined with breathing difficulties could be a sign of a severe allergic reaction or a sting from a particularly potent jellyfish species. Don’t hesitate—seek medical care immediately for a thorough evaluation and prompt treatment.
    • Allergic Reactions: Just like land-dwelling critters, jellyfish stings can trigger allergic reactions in some individuals. If you notice symptoms such as hives, swelling (especially around the face, lips, or throat), itching, dizziness, or a sudden drop in blood pressure, it’s time to leave the beach behind and head to the closest emergency department or urgent care. Allergic reactions can escalate quickly, so don’t wait for them to catch a wave.
    • Extreme Redness, Swelling, or Infection: While some redness and swelling are to be expected after a jellyfish sting, extreme or worsening symptoms should raise a red flag. If the affected area becomes alarmingly red, swells significantly, oozes pus, or shows signs of infection such as increased pain, warmth, or red streaks spreading from the sting site, don’t delay—seek urgent care for proper evaluation and potential antibiotic treatment.
    • Multiple Stings or Sting from a Dangerous Species: Encountering one jellyfish is unfortunate, but sometimes you’re dealt a real oceanic blow—multiple stings! If you’ve been caught in a jellyfish frenzy or stung by a known dangerous species, such as a Portuguese Man O’War, it’s wise to play it safe and seek medical care. Multiple stings can overwhelm your system and may require medical intervention to manage potential complications effectively.

    Heed the Purple Flag Warning

    When there is an abundance of dangerous marine life present such as jellyfish (but not sharks), beaches will post purple flags at lifeguard stands to warn beachgoers. Dr. Kulin recommends looking for purple flags, and then heeding their advice and staying out of the water until the flag is cleared to avoid issues.

    When Home Remedies Aren’t Enough

    You may have heard that the best remedy for a jellyfish sting is urine, but Dr. Kulin advises against this because there are more sanitary options. For most mild to moderate jellyfish stings, you can return to the ocean and rinse with the salt water. Do NOT rinse the area of the stings with freshwater. This will likely worsen the pain by causing further release of toxins from the jellyfish tentacles. Plain household vinegar can also help alleviate discomfort, so he advises you to bring some in your bag when you go to the beach. Frequently, the lifeguard stands will have vinegar for this purpose also. However, if your symptoms persist or worsen after attempting these remedies, it’s time to head to urgent care.

    While jellyfish stings are an unfortunate reality of beach life, you can take some measures to reduce the risk. Consider swimming in designated areas with lifeguards, wearing protective clothing like rash guards, and being aware of local jellyfish populations and their peak seasons.

    If your sting requires a trip to Urgent Care, consider visiting Shore Urgent Care at 2605 Shore Road Shore Road in Northfield, NJ, open seven days a week, Mon-Fri, 8am-8pm and Sat & Sun, 9am-5pm.

  5. Pickleball Pains: The Hidden Risks and Winning Strategies for Injury Prevention

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    Welcome, fellow sports enthusiasts and pickleball aficionados! As an orthopaedic surgeon specializing in sports medicine and shoulder surgery, Dr. Dante Marconi of Shore Physicians Group has witnessed the rise of pickleball’s popularity firsthand. He would like to shed some light on a topic that often goes unnoticed: pickleball injuries.

    While this exciting sport brings joy to countless players of all ages, it’s crucial to be aware of the potential risks and learn how to prevent injuries. So, let’s dive into the world of pickleball and explore common injuries and winning strategies to keep you in the game for years to come!

    The Pickleball Craze

    Pickleball is a delightful fusion of tennis, badminton, and ping pong that has taken the sporting world by storm. It is easy to learn and low-impact, making it a favorite among both seasoned athletes and newcomers looking for a fun way to stay active. With millions of players worldwide, pickleball has become a social phenomenon, filling courts with laughter, camaraderie, and, unfortunately, occasional injuries.

    The Reality of Pickleball Injuries

    While pickleball is generally considered a safe sport, it’s not immune to its share of bumps, bruises, sprains, strains, and fractures. According to recent studies, pickleball-related injuries have steadily increased over the years, paralleling the sport’s exponential growth. According to UBS analysts, this year there will be an estimated 67,000 emergency room visits related to pickleball injuries, 366,000 outpatient visits and 9,000 outpatient surgeries. This upward trend emphasizes the importance of understanding and mitigating potential risks.

    The Top Culprits

    To ensure your pickleball experience remains injury-free, it’s crucial to recognize the most common types of injuries. Sprained ankles, strained muscles, tennis elbow (yes, even in pickleball!), and rotator cuff injuries frequently top the list. The sudden stops, starts, and lateral movements involved in the game can strain joints and muscles, especially if players fail to warm up properly or overexert themselves. Dehydration can commonly lead to injuries or other serious medical problems.

    The severity of ankle sprains can vary, and some significant injuries can take more than six weeks to heal. Ankle fractures can also occur, leading to 3+ months of recovery before return to sport. Strained muscle recovery also depends on the level, which can take weeks to months before returning to sport. At times, players with overuse injuries, such as tennis elbow, can play through the symptoms. However, athletes may need treatments such as strapping, physical therapy, injections, and even surgery.

    Similarly, rotator cuff injuries have a large spectrum of symptoms, and treatment will depend on the severity. Achilles tendon ruptures and foot fractures can also be seen.

    An overwhelming majority of these injuries occur in players 60 years or older; therefore, increased awareness must be present in this age group.

    Preventing Pickleball Pitfalls:

    Now that we’re aware of the risks let’s explore some strategies to stay injury-free and make the most of our pickleball adventures:

    1. Warm Up and Stretch: Always dedicate time to warm up your muscles and joints before stepping onto the court. Gentle stretches and light aerobic activity will help prepare your body for the game ahead.
    2. Choose the Right Equipment: Invest in quality pickleball shoes with proper arch support and cushioning to minimize the risk of foot and ankle injuries. Additionally, consider using tendinitis straps or compression sleeves to support vulnerable joints.
    3. Know Your Limits: While it’s tempting to give your all during each rally, it’s essential to recognize your physical limits and gradually build your stamina. Overexertion can lead to fatigue, muscle strains, and even more severe injuries.
    4. Technique Matters: Learning proper pickleball technique and footwork is essential. Enlist the guidance of an experienced coach or join a beginner’s class to ensure you’re using the correct form and reduce unnecessary stress on your body.
    5. Listen to Your Body: Pay attention to any discomfort or pain during and after playing. Ignoring persistent aches can lead to further damage. If you experience chronic pain or a recurring injury, consult a medical professional promptly.

    Pickleball offers a fantastic opportunity to stay active, have fun, and forge lasting friendships. By understanding the risks, recognizing common injuries, and implementing injury prevention strategies, we can all enjoy the game while minimizing the risk of sidelining injuries. So, grab your paddles, gather your friends, and let’s keep pickleball a sport filled with exhilaration and laughter for years to come! Remember, a healthy game is a happy game!

  6. Sunburn SOS: Unleashing the Power of Prevention and Healing

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    Dr. John Kulin of Shore Urgent Care Shares Tips to Safeguard Your Skin from Scorching Sunburns
    Basking in the warm rays of the sun can be a blissful experience, but without the right protection, it can quickly turn into something quite unpleasant. Sunburn is not only painful but it can also lead to long-term skin damage and increase your risk of skin cancer. To help you navigate the sunny days with confidence, Dr. John Kulin of Shore Urgent Care shares essential information to help you enjoy the sun safely. So, grab your sunglasses and SPF, and let’s dive into the world of sun protection!

    Sunscreen Types: Finding the Right Shield

    When it comes to choosing a sunscreen, there are several options to consider, but which type is right for you?

    1. Chemical Sunscreens: These sunscreens contain chemicals that are absorbed into the skin and absorb UV rays, blocking them from damaging the skin. They typically contain active ingredients like avobenzone, oxybenzone, or octinoxate.
    2. Mineral Sunscreens: These products work by forming a physical barrier on your skin, rather than being absorbed. They reflect and scatter UV rays. Look for ingredients like zinc oxide or titanium dioxide. While in the past they’ve appeared thick and white on the skin, there are now options that are clear when applied.
    3. Hybrid Sunscreens: As the name suggests, these sunscreens combine chemical and physical blockers to provide broad-spectrum protection.

    Choosing the Right SPF

    Sun Protection Factor (SPF) is a measure of how well a sunscreen protects against UVB rays, which are the primary cause of sunburn. The SPF number indicates the duration of protection compared to not wearing sunscreen.

    For everyday activities and minimal sun exposure, a sunscreen with SPF 30 is generally recommended. However, if you’re planning to spend extended periods outdoors or participate in activities with intense sun exposure, opting for SPF 50 or higher will provide added protection. Additionally, if it is at the start of the summer season or you have fair skin, an SPF of 50-65 is recommended.

    Tanning Doesn’t Mean Skipping Sunscreen

    Contrary to popular belief, tanning does not grant immunity from the damaging effects of the sun. Even if you tan easily or already have a golden glow, sunscreen remains a crucial part of your skincare routine. While it may take longer for tanned skin to burn, it is still susceptible to harmful UV radiation that can lead to premature aging and an increased risk of skin cancer.

    Sensitive Skin, Children, and Babies

    Individuals with sensitive skin require extra care when choosing sunscreen. Look for products labeled “hypoallergenic” or “designed for sensitive skin.” Physical sunscreens with zinc oxide or titanium dioxide are often better tolerated by sensitive skin types.

    For children and babies, it’s crucial to use sunscreen formulated specifically for their delicate skin. Opt for mineral-based sunscreens with a high SPF, and consider additional protection like broad-brimmed hats, sunglasses, and lightweight clothing that covers their arms and legs.

    The Importance of Reapplication

    Applying sunscreen once in the morning isn’t sufficient for a full day of protection. Sunscreen should be reapplied at least every two hours, or more frequently if you’re sweating heavily or swimming. Even water-resistant or waterproof sunscreens can lose their efficacy over time, so be diligent with reapplication.

    Cloudy Days and Sunscreen

    Cloudy skies might give the illusion of safety from the sun’s harmful rays, but don’t be fooled! UV radiation can penetrate clouds, leading to sunburn. Make applying sunscreen a part of your daily routine, regardless of the weather.

    Clothing as an Extra Barrier

    Clothing can offer additional protection against the sun. Look for garments labeled with an ultraviolet protection factor (UPF) rating of 50 to 75. The higher the UPF, the more effective the clothing is at blocking UV rays. Wearing wide-brimmed hats, sunglasses, and long-sleeved shirts can provide further coverage.

    Take Extra Care on Open Water

    Do you enjoy being on a boat, surfing or paddleboarding? If so, be mindful that the sun reflects off of the water and can cause sunburn in some unsuspecting places, such as on the underside of your nose, under your chin and even on the roof of your mouth when your mouth is open.

    Treating Sunburn at Home

    Despite our best efforts, sunburn can still happen. If you find yourself with rosy, painful skin, here are some tips to ease the discomfort:

    1. Cool Compresses: Apply cool, damp cloths or take cool baths to soothe the burn.
    2. Moisturize: Apply a gentle, fragrance-free moisturizer or aloe vera gel to keep your skin hydrated.
    3. Over-the-counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce pain and inflammation. You can also try the over-the-counter steroid hydrocortisone cream, but use it sparingly and not on your face.
    4. Do Not Pop Sun Blisters: If you start to develop sun blisters – the small, fluid-filled blisters that can occur with a sunburn – do not pop them. Blisters form to help the skin heal, but if you pop them it can lead to infection.

    When to Seek Urgent Care

    While most sunburns can be treated at home, severe cases may require medical attention. Seek urgent care if you experience the following:

    1. Severe blistering over a large area of your body.
    2. Intense pain or high fever.
    3. Signs of infection, such as increasing redness, swelling, or pus.

    Remember, prevention is always better than a painful sunburn. Prioritize sun protection by applying sunscreen correctly, seeking shade during peak sun hours, and wearing protective clothing. With these practices in place, you can enjoy the great outdoors while keeping your skin healthy and happy all summer long!

    Shore Urgent Care is located at 2605 Shore Road, Northfield, NJ, and is open Monday through Friday, 8am to 8pm, and Saturday and Sunday, 9am to 5pm. We’re located just a short drive from your favorite shore towns. For more information, call 609-365-5333.

  7. Are Nitrates Nutritional?

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    According to Tiffany Rios, RD, CDE, of Shore Physicians Group, it’s no secret that nitrates in our food have garnered a lot of attention in recent years. While some nitrates naturally occur in certain plants, others are added to processed meats.

    Research has shown that nitrates from plants and those added to meat behave very differently in the body. Natural nitrates in plants, such as spinach and beets, are converted into nitric oxide, which has been linked to improved heart health and increased exercise performance. On the other hand, nitrates added to processed meats, such as bacon and hot dogs, can be converted into harmful compounds called nitrosamines, which have been linked to an increased risk of cancer. As consumers become more health-conscious, it’s important to understand the difference between natural and added nitrates and make informed choices regarding our food, says Rios.

    To strike a balance, Rios recommends consuming nitrates through a well-rounded diet that includes plenty of fruits and vegetables while minimizing processed and cured meats. By being mindful of your nitrate intake, you can reap the benefits of this important compound while reducing your risk of health complications.

    Recent studies have shown that consuming plant-based foods high in nitrates can significantly improve heart health. These nitrates are converted into nitric oxide in the body, which helps to relax blood vessels and improve blood flow. This can lead to lower blood pressure and reduced heart disease and stroke risk. Foods high in nitrates include leafy greens like spinach and arugula, and beets and root vegetables like carrots and turnips. Rios says adding these foods to your diet can be an easy and delicious way to support your heart health. Additionally, nitrate supplements and beetroot juice have become increasingly popular among athletes due to their potential to improve endurance and performance.

    Another recent study led by the University of Exeter has found that drinking beetroot juice can significantly reduce fatigue during exercise. The study shows how the nitrate found in beetroot juice helps to reduce the uptake of oxygen, making exercise less tiring. This breakthrough discovery could revolutionize how athletes and fitness enthusiasts approach training routines. With the use of beetroot juice, they can push themselves harder for longer periods without feeling as fatigued or exhausted. To receive the benefits, people should consume beetroot juice 1½ to three hours ahead of the event to most closely match the dosing schedule used in studies. This is great news for anyone looking to improve their endurance levels and achieve their fitness goals.

    Rios states that by understanding nitrates’ benefits and risks, you can make informed decisions about your diet and overall health. So, next time you’re at the grocery store, choose plant-based sources of nitrates like spinach and beets instead of processed meat products. Your body will thank you!

    To learn more or to make an appointment with Tiffany Rios, call 609.365.5300. Tiffany treats patients at the Shore Physicians Group Endocrinology office at 18 West New York Avenue in Somers Point, NJ.

  8. How to Overcome Menopause-Related Sleep Troubles for a Better Night’s Rest

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    Menopause is a natural biological process that marks the end of a woman’s reproductive years, occurring at the average age of 51 years old. While it’s a normal transition, menopause can be accompanied by a range of symptoms that can disrupt mood and sleep. In fact, up to 61% of women report experiencing sleep disturbances during menopause. But you don’t merely have to suffer through these sleepless nights – your doctor can help you find solutions to menopause-related sleep troubles.

    Dr. Megan McQuarrie is a primary care physician with Shore Physicians Group’s Ocean City office who is passionate about helping her patients manage menopause symptoms for a better quality of life. In this article, she shares solutions for women who are struggling during this transition.

    How Menopause Affects Sleep

    During menopause, the body undergoes significant hormonal changes that can affect sleep.

    “Fluctuations in estrogen and progesterone levels can cause hot flashes, night sweats, and mood swings, all of which can make it difficult to fall and stay asleep,” says Dr. McQuarrie. “Additionally, menopause can bring about changes in sleep architecture, the natural pattern of sleep stages that occur throughout the night. Women going through menopause may experience more light sleep and less deep sleep, which can leave them feeling less rested in the morning.”

    When the natural sleep-wake cycle is disturbed, cortisol levels rise. This change in hormone levels leads to significant symptoms throughout the day, such as irritability and mood swings and thereby affects sleep long-term.

    Solutions and Treatments

    While menopause can be challenging, there are several strategies that women can use to improve their sleep quality and reduce sleep disturbances. Here are some that Dr. McQuarrie recommends:

    Lifestyle Changes

    Making healthy lifestyle changes can go a long way in improving sleep during menopause. These include:

    • Regular exercise: Exercise can help regulate hormone levels and improve sleep quality. Dr. McQuarrie says, “Aim for at least 30 minutes of moderate exercise most days of the week. A few examples include brisk walking, gardening, and doubles tennis.”
    • Healthy diet: Eating a balanced diet can help regulate hormone levels and reduce symptoms of menopause. “I recommend avoiding spicy or acidic foods that can trigger hot flashes,” says Dr. McQuarrie.
    • Stress reduction: Stress can exacerbate menopause symptoms, so finding ways to manage stress is important. Dr. McQuarrie suggests women try practices such as meditation, yoga, or deep breathing exercises. You can find free videos and resources online to guide you through these practices.
    • Sleep hygiene: Good sleep hygiene practices can help promote better sleep. Try creating a comfortable sleep environment, avoiding screens before bed, and establishing a regular sleep schedule.

    Medical Treatments

    In some cases, Dr. McQuarrie may recommend medical treatments to manage menopause symptoms and improve sleep. These can include:

    • Hormone therapy: Hormone therapy can help regulate hormone levels and reduce symptoms like hot flashes and night sweats.
    • Medications: Dr. McQuarrie recommends starting with melatonin supplements, because it is the most natural and safe medication to improve sleep. However, some patients may benefit from low-dose antidepressants and nerve pain medications to improve sleep, reduce hot flashes and stabilize mood.
    • Vaginal estrogen: Vaginal estrogen can help alleviate vaginal dryness and discomfort, and improve lower urinary tract symptoms, which can lead to a more restful sleep.

    Menopause is a natural part of life, but it can be accompanied by sleep disturbances that can affect overall health and well-being. By making healthy lifestyle changes and seeking medical treatment when necessary, women can improve sleep quality and reduce the impact of menopause on their lives. It is important to talk to your doctor about symptoms you are experiencing so they can help you better manage it, and to rule out other causes of disturbed sleep, mood and vaginal symptoms.

    Dr. Megan McQuarrie is a primary care provider who practices at Shore Physicians Group’s Ocean City office located at 1645 Haven Avenue, Suite C. She is Board Certified in Family Medicine and has an additional Certificate of Added Qualification in Sports Medicine (CAQSM). To learn more or to schedule an appointment, call 609-399-6263.

  9. Why Protein Shakes Might Be Right for You

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    If you look at the advertisements and promotional material for a typical canister of protein power, you will likely see a high-performing athlete in action. But according to Dietitian and Diabetes Educator Tiffany Rios, RD, CDE, of Shore Physicians Group, you don’t need to be a bodybuilder or even an athlete to receive the benefits of a protein shake.

    Protein has many functions, including supporting muscle mass, which in turn increases metabolism, keeps the body strong, and prevents falls. Protein also can help reduce hunger levels and stabilize blood sugars. Unfortunately, many people do not get enough protein in their daily diet, so protein powder can be a convenient way to meet protein needs on-the-go.

    Many protein powder options are on the market, making it challenging to know which one is right for you. Rios recommends three things to look for in a protein powder before you make your choice.

    1. Protein Source: Pea, brown rice, whey, casein, egg, and hemp are the primary protein powder sources. When selecting a protein powder, tolerance and taste preference are of utmost importance to help you stay consistent. Try different types until you find one that works best for you.
    2. Quality: Review ingredient lists and select options with minimal additives, fillers, artificial flavors, or sweeteners. Ingredients to stay away from are dextrins/maltodextrin, aspartame, Splenda, saccharin, and xanthan gum.
    3. Consider food allergies/ intolerances: Many people choose powders based on how well they tolerate them. For example, a plant-based protein powder might be a better choice if your digestion is sensitive to whey.

    Regardless of the protein source, Rios recommends powders that are third-party tested and certified by the National Science Foundation (NSF), which indicates the product has met specific standards. As a general rule, Rios believes that servings of an effective protein powder should have less than 5 grams of added sugars, between 20-50 grams of protein, and fewer than 25 grams of carbohydrates.

    To learn more or to make an appointment with Tiffany Rios, call 609.365.5300. Tiffany treats patients at the Shore Physicians Group Endocrinology office at 18 West New York Avenue in Somers Point, NJ.

  10. Run Your First 5K this October by Following Dr. Cetel’s Advice

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    Shore Medical Center’s Special Care Nursery has been the beneficiary of Leif’s Legacy 5K Fun Run for the past three years, a fundraiser established by Brian and Jen Larsen of Sea Isle City, NJ, to commemorate the life of their infant son Leif Aleutian. Leif was born prematurely at 26.3 weeks and only lived earthside for 52 hours. Since then, Shore has received more than $12,000 for the nursery. If you’ve always wanted to become a runner, Leif’s Legacy on October 15, 2023, is the perfect run to set as your first 5k. But, we recommend you follow this important advice from Dr. Steven Cetel, sports medicine physician with Shore Physicians Group’s Orthopaedic Surgery & Sports Medicine Division in Somers Point. Follow the Leif Aleutian Foundation on Facebook to stay informed about the 2023 Leif’s Legacy 5k!

    Warming up to Running

    There’s a saying, “The best time to start was yesterday. The next best time is now.” That is especially true for being physically active. Physical activity is essential for cardiovascular health. The heart is a muscle that needs to be trained to work as efficiently as possible. Over time, inactivity decreases the efficiency of the heart muscle and can make even basic acts like walking long distances or jogging very difficult. However, proper training can improve elasticity and endurance to make physical activity more manageable and enjoyable. Physical activity also helps improve strength and flexibility, which is critically important for our joints and bone health.

    Running has become increasingly popular over the last 10-15 years, which is great because it provides significant health benefits. When you think of running, perhaps you envision someone competing in a marathon. But you do not have to complete a 26-mile marathon to reap the benefits of running. If you are someone who has never laced up your sneakers and gone out for a run before, don’t be discouraged. Try setting a goal to complete a 5K run. A 5K is 3.1 miles and is well within your reach.

    It’s All in the Intervals

    You’ll want to start low and slow and increase over time; this approach is called interval training. It is important to incorporate rest days throughout interval training to allow muscle recovery time. The more time you have for training, the slower the interval training can be accomplished. A person’s activity level prior to starting will help gauge the type of interval training recommended. Ideally, you should train 4-6 months before your 5K date. But you can get 5K ready in just six weeks if needed. You can download plenty of apps on your phone to help you go from the “Couch to 5K”.

    Interval training can be accomplished either by increasing your distance or duration. Start small, like walking a quarter mile on day one and increasing that to half a mile the next day and a mile on the third day of walking at a slow pace. Then slowly transition to jogging and increase speed. Interval training can also be accomplished by walking for one minute, running for one minute, walking for one minute, and then running for one minute and increasing that duration every other day.

    During any physical activity training, it is always important to listen to your body. You should expect some soreness at first. The soreness is actually a good sign, as it means you’re engaging muscles that have not been engaged in a while. Soreness usually last for about 1-2 days. Significant pain is different; you should address that with your medical provider.

    Don’t Forget to Stretch and Hydrate

    Stretching before and after physical activity is crucial to help with muscle fatigue and soreness. It would help if you also prioritized hydration, which is always essential, but even more so with increased physical activity. The body requires hydration to run all bodily processes, including proper kidney function and metabolism. Water helps to produce energy and eliminate waste in your body. There is no magic number for how much water you should drink throughout the day, but usually, the recommendation is about half an ounce to one ounce per pound of body weight throughout a regular day. When exercising, it is recommended to hydrate before exercising, as well as maintain hydration throughout.

    A good rule of thumb is to assess hydration status based on urine color. If it is anything but clear, this suggests signs of dehydration. Last but certainly not least, you’ll want to consider weather and terrain to ensure you remain safe while running. We advise against running during extreme heat or cold periods for fear of heatstroke or hypothermia. We also recommend checking the fit of your running shoes and switching footwear at least every 300-500 miles to prevent injury.

    Going from the couch to running a 5K is manageable. It might be challenging, but it is well within your reach and worth it. There is no better time to start training than today. Good luck with your journey!

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