Put the Pep Back into Your Step – B12 Shots by Your Marque Team

Are you feeling fatigue or lethargic? Maybe faint or dizzy? You might be experiencing vitamin B12 deficiency. Many patients suffer the symptoms from vitamin B12 deficiency and might not even know it.  Vitamin B12 is an essential water-soluble vitamin that:

  • Helps in the functioning of DNA synthesis

  • Energy production

  • Neurological function

  • Red blood cell formation

  • And much more.


Some patients are unable to break down the protein to absorb vitamin B12 into the bloodstream while others are at risk for low levels of B12 because of the food consumed don’t contain high enough amounts of B12, such as vegetarians or vegans. Patients can also be at risk for low levels of B12 if they are taking certain medications such as antacids or antihistamines, which can block the absorption of B12.

What can vitamin B12 do for me?

Vitamin B12 is a crucial vitamin needed for metabolic and hormonal functions. It helps with the production of our digestive enzymes and the transporting of nutrients in and out of our cells. Other roles of vitamin B12 is that it helps in the conversion of homocysteine to methionine, which protects cardiovascular health, metabolizing protein and fat, and it also plays a role in fetal development during pregnancy. The benefits of getting B12 shots every month is that it reduces the risk of:

  • Heart disease

  • Vision loss

  • Infertility

  • Neurocognitive disorders


Other beneficial factors to getting the B12 shot is that it:

  • Can reduce depression by restoring mood control and helps aid in retaining memory and mental functions

  • Helps lower fatigue and reduces muscle weakness

  • Can help improve metabolism

  • Help improve low sperm count

  • Help prevent or treat diabetic neuropathy


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

5 Steps to a Better Night’s Sleep by Your Marque Team

When Daylight Saving time ends or begins, this means we’ll change our clocks by one hour. Although the term "spring forward and fall back" indicates which way we turn the clock, this simple action each spring and fall doesn't necessarily result in our body clock changing immediately.

Internal Body Clock

Our primary body clock, located in the brain, keeps track of a handful of behavioral functions in sync with each other– such as temperature, digestive function and hormone production. It also determines when we are alert and sleepy.  This process is called a circadian rhythm which it keeps its own time. When the transition onto or off daylight savings time occurs, our circadian rhythm is out of sync by an hour. This is similar to having mild jet lag.

"Falling back " is usually no problem because we tend to feel sleepy a little earlier than usual and wake up earlier as well. To help with sleep here are 8 tips to make sure to are well rested:

  1. Have an omega-rich breakfast. Omega 3s are healthy fats which lower anxiety while producing hormones that help you fall asleep. Chia seeds or walnuts are high in these omegas. Try adding these to your morning meal.

  2. Limit caffeine intake. While coffee is good for you, limit your intake after 2pm so it won’t interfere with your sleep.

  3. Set a kitchen curfew. Limit heavy meals and alcohol before bed. Eating late can affect falling to sleep. Set a kitchen curfew for 7pm so that you can get to sleep at a decent hour.

  4. Keep your bedroom cool. Insomniacs have a warmer core temperature. Keeping your bedroom between 65-67 degrees will help you fall to sleep easier.

  5. Go to bed and wake up at the same time every day. Studies show if you go to bed and wake up at the same time, it will cause you to have better quality of sleep and your circadian rhythm will be in sync to the point where you may not need an alarm.

  6. Try a melatonin supplement. If you are having trouble sleeping, a low dose of melatonin can be way to help fall asleep faster.

  7. Use lavender essential oil. Lavender essential oil promotes calming. Putting some in a diffuser in your bedroom or applying some to the soles of your feet will help with falling asleep.

  8. Take a relaxing bath or shower. Taking a hot bath or shower 90 minutes before bed can help you relax and improve your quality of sleep.


 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

Can You Sit Up Straight Reading This Entire Article?

We have a hunch you can’t.

Fact: 80% of New Year’s resolutions are ditched by February. Talk about a vast majority.

Fact: That same majority of Americans suffer from back pain.

Let’s kill two birds with one stone here. Bad posture is a common problem that can be resolved anytime of year.

Improved Posture: An Improved You


Poor posture pain and strain isn’t only about discomfort. As easy it is to slouch over a sweet bowl of late-night cereal or slumping to get a good view of a glowing Netflix screen, it is cause for organ dysfunction including poor digestion, joint issues such as arthritis, headaches, impaired breathing, and lack of oxygen flow to the brain. Without solid oxygen flow, the brain lacks energy responsible for cognitive thinking and reasoning, memory, and the ability to carry out daily tasks. An improved posture yields productivity, confidence, and power, eliciting a positive attitude and in



creased self-esteem.

We are meant to carry ourselves confidently and proudly. But let’s not forget: posture is how we carry ourselves against gravity. Bones and spine provide support, but poor posture means our all-natural support system is forced to rely on the help of ligaments and muscles, only to receive a knock-off version of good “backing”. This makeshift tag-team causes a greater exertion of energy, fatiguing the body. We sit, stand, drive, and sleep. Meanwhile, posture painfully drags us down literally. The only escape is to face the bully head on.

Start Small


Like a New Year’s Resolution, posture correction takes consistency and commitment.

Imagine you’re training for a race: you’ll exercise and build muscle overtime, not run a hundred miles on first-day training. Start small. In that long run, you’ll adapt!

Millions of Americans have desk jobs; however, we were never designed to sit for such long periods of time. Talk about 9-5 slouch-central. Correct posture will surely improve performance.

Here are improvements you can make from right where you’re sitting!

Sitting up straight? Check! Pull shoulders back and open your chest like you’re about to dive into a full-fledged vinyasa flow. Sit eye level to your monitor about one arm’s length away, resting your uncrossed legs at 90 degrees. Consider a footrest or invest in desk-friendly wrist rests. Say that 5 times fast! Now stretch. Embrace regular walking breaks and maybe a standing desk.

Additionally, adjust, lighten, (or ditch) backpacks, purses, and briefcases. Engage in daily activity and exercise.

Chins Up


Ever heard of texting neck? Staring at the beloved phone screen is the ultimate neck-strainer. Resort to the old fashioned way of calling somebody up to avoid that extra weight on your shoulders. Give it a go! No one’s got time for stiff-necked suckers. An improved posture is an improved you. Look taller, hide that beer belly, and feel back in your prime.

Well? Did you make it? Are you sitting up straight?

Good.

If not, that’s ok. Keep your chin up!

Literally.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

How to Reduce Workplace Stress

 

Questions?  We are here for you! 1-877-MY DOC NOW (1-877-693-6266)

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It is no surprise that many people experience a great deal of stress in the workplace. Having too much stress at work can lead us to taking that stress home.  This can cause depression, weight gain, and ultimately making more healthcare appointments.

So what is stress and how can we prevent it?

According to the Medical Dictionary, stress is defined as, “a physical, mental, or emotional factor that causes bodily or mental tension”. This type of stress can range from big to small such as a persistently squeaky chair, continuous noise from a coworker, an overly-demanding boss, overwhelming deadlines, or complaining clients, customers, or co-workers.  These are examples of stressors that can make it challenging to effectively do your job and maintain a healthy lifestyle at home.  The great news is that there are many simple things we can do each day to help reduce this stress!

Some things that help me include:

  1. Taking a 10-15-minute walk at lunch. On very stressful days, I like to take a short break and just simply take a walk. After about 10 or 15 minutes my mind already feels clear and ready to go back to work.

  2. Set goals for each day. I know we all learned in school that goal-setting was very important. Most of us rolled our eyes and forgot about it, but when it comes to reducing stress, setting goals is key. Each day that I go into work, I set 3 goals. It does not matter if they are large, time-consuming goals or simple goals that will only take a minute. If these 3 goals are finished by the end of the day, I am automatically uplifted and ultimately happier with the job I have performed.

  3. Eat for health and do NOT eat because you are stressed! It is very easy to be stressed out and start eating unhealthy foods such as chips, candies, or grabbing fast food because we think we don’t have enough time. Eating this way will make you feel worse and create even more stress because you’ll have the added problem of weight gain.  Every Sunday before my next work week begins I prep my meals. This helps me in two different ways:



  • It is very relaxing to cook and helps you to focus on something other than work.

  • You are guaranteed to stay away from the temptation of eating unhealthy.


With these 3 simple tasks, you are sure to reduce your stress at work and in the end become happier, healthier, more focused and productive.

Questions?  We are here for you! 1-877-MY DOC NOW (1-877-693-6266)

Save time, book your reservation online HERE

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

Five Easy Ways to Manage Portion Control by Bree Maloney

Let’s face it, the last thing you want to think about when you sit down for a bite to eat, is thinking about portion size and how much you should consume. Portion control isn’t something that I’ve ever thought about, but I found it an interesting topic and decided to do some research and apply it to my daily routine. What I’ve learned is that controlling your eating portions takes dedication and perseverance. You can easily control your portion sizes by listening to your body and making changes before it becomes a bad habit. The first step in successful portion control is learning the difference between a serving and portion size. Serving size is the amount of food recommended by government agencies, such as the USDA Food Guide Pyramid.  Finding out what serving size a food is can be found by reading the nutritional label. A portion size is the amount of food or drink a person chooses to consume. In most cases, the portion eaten is usually larger than the serving size simply because we don’t know any better. So, how many servings do you need each day of a food group such as fruit, dairy and protein? It depends on your age, gender and weight.



Here are five easy ways that I thought were the most useful when it came to managing my portions:

  1. Slow Down!


It’s a known fact that eating slower will fill you up quicker. I’ve read that it can take up to 20 minutes a

fter you’ve eaten for your body to register that you’ve had enough to eat. By eating slower, it gives your body an accurate time of when you’re full. Take smaller bites and chew every mouthful at least five or six times before swallowing; and wait until your mouth is empty before you take another bite. Scheduling your meals will also ensure you have more time to eat slowly instead of rushing through. Try to avoid eating in front of the TV too. This will cause you to overeat because you’re focused more on the entertainment than your body’s ‘I’m full’ signals. Did you know? Eating slower has been known to improve your digestive system?? So, what helped me slow down when I ate? I focused on the food’s flavors and textures. Ask yourself, ‘What do you taste?’ when you take a bite. List off the flavors in your mind. This will make you chew slower and savor what you’re eating.

  1. Think Small


Think smaller plates and dishware that is! Studies have shown that eating from a smaller plate or bowl tricks your brain into thinking you have a bigger meal to consume. A bigger plate will allow you to eat more, so focus on the smaller plate to fill your up! The same principal can be applied when consuming beverages. Choose a tall, slender

glass instead of a short, wide one. Making this a habit will condition your mind and body to accept smaller servings at a meal.

  1. Drink Up


I found that staying hydrated and consuming plenty of water and herbal tea helped keep my appetite

satisfied throughout the day. Although it’s easier said than done when it comes to drinking enough water daily, I started adding more water to my every day routines. For example, when I make my morning coffee, I pour half out and fill the rest of the cup with water. Boom, more water! I also set reminders on my phone on when to drink and bought an oversized reusable bottle that I keep next to me at work.

  1. Have Your Treats


We all have temptations and like most people, a sweet tooth. Though I’m fortunate that I don’t like a lot of sweets, I do like to indulge occasionally. When it comes to managing your portion sizes, you don’t want to completely rid yourself of sweets when it comes to what you consume, because this can cause you to binge eat! Yes, everything is good in moderation, but it’s important to treat and reward yourself once in a while. Nowadays there are a



lot of food products that come in bite-sizes, so it makes it easier to control your sweet-tooth portions. One there, two here, it’s good, just remember everything in moderation.

  1. Be Smart When Dining Out


The last few times I’ve gone out to dinner, I ordered what I want

ed to eat and when the server brought the meal, I cut it in half and put the rest in a to-go box. This not only helps with portion control, but it helps you not to overeat. Restaurant portions tend to be bigger and higher in calories than at home (all depends of course how and what you make). Most restaurants though are more calorie-friendly and healthier now and are happy to cater to your dietary needs, so don't hesitate to request a meal on the menu to be prepared in a more calorie-friendly way, or for sauces and dressings to be served on the side.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

 

 

 

7 Easy and Smart Packing Tips for Travel by Bree Maloney

If you’re like me, I tend to overpack and overstuff my suitcase when I leave for a trip. Between shoes, a hairdryer, products and accessories, I found my bag over the weight limit and too big to carry on a plane. It wasn’t until my last trip when I read an article about smart packing tips and decided to put them to the test. The result – I not only saved money by not checking my bag, but I felt more composed and organized on my trip (which, let’s face it, is a marvelous feeling!).

Learning how to pack takes time and patience. Below are some tips that helped me to streamline my packing for a stress-free trip.

  1. Plan, plan, plan: First off, count how many days you’re gone for. Let go of the idea that you must bring a different outfit for each day…. because you don’t! The key to packing light is to bring items that are both versatile and interchangeable. For example, you can wear the same pair of jeans more than once. What you want to do is lay everything out on your bed before you pack your suitcase. What helped me was to sort my clothes into three piles: must bring, maybe will wear and probably won’t wear. Unless you have an event that requires a special outfit, your ‘must bring’ pile should include only items that will work with several other pieces. Remember to check the forecast of where you’re going – if you need to bring a big winter jacket, carry it on the plane with you!

  2. How to Pack: Yes, there’s in fact a right way to pack your bag. What worked for me was buying ‘travel packing cubes.’ Packing cubes are organizational containers that are typically square or rectangular shaped with a mesh top and a zipper that encloses all sides. Packing cubes are the ultimate luggage organizer. They not only maximize the



    space in your bag, but you can separate them into the categories you need (not to mention the simplicity of unpacking, by moving your packing cubes directly into the drawers of your hotel dresser). When you’re ready to pack, remember to roll, not fold your clothes. You’ll be able to maximize your space and possibly bring one or two things from your ‘maybe’ pile.  Remember to pack your shoes on the bottom and toiletries on top or in between cubes.

  3. Scale Back on Shoes: This is by far the easiest way to reduce your luggage space. For women, consider bringing one pair of flats and one pair of heels. When packing, place shoes toe-to-heel in the bottom of your luggage along the edge. Remember you must wear a pair of shoes on the plane, so I recommend wearing your bulkiest shoe (such as boots, etc.).

  4. Toiletries: Most hotels have a hairdryer. What I recommend doing if you know the hotel you’re staying at, give them a quick call and ask if a hairdryer is provided in the room. If so, no need to pack it! Just like packing cubes for clothes, you can pack your favorite shampoo, conditioner and body wash in travel-sized bottles. Remember pack your toiletries in a small pouch that seals at the top. The worst thing is to open your bag and find your shampoo leaked all over your clothes! Remember for carry-ons you can only pack 3.4-ounce bottles or smaller.

  5. Carry-on Bag: Besides your carry-on suitcase, make sure your purse or backpack is nicely organized. Put your electronics, wallet and other items you may want during the flight in there, so you can easily have access to them. Make sure your boarding pass is on top or in the side pocket of the bag! Makes it that much easier to board.

  6. Once You’re There: The first thing I do is unpack my clothes. With the cubes, I simply unzip the cube and slide the clothes directly into the drawer! It’s easy if your cubes are categorized such as PJs, socks and undergarments in one and jeans and tops in another. Next, I head to the bathroom. I take a hand towel and lay it in one of the corners on the countertop. I place my toothpaste, face wash, hairbrush, etc. directly on the towel so it’s easily accessible and you can visually see where everything is. Remember to find the suitcase holder (typically found in the closet) and place your suitcase on top of it. You don’t want to leave it on the ground.

  7. Packing to Go Home: In most hotel closets, you’ll find a plastic laundry bag. What I do is place all my dirty laundry in that plastic bag. By the time I start packing to go home, I just tie up the plastic bag and throw it in my suitcase. It’s like your own dirty laundry cube! It helps when you’re back home too and need to do laundry – you’ll easily know what to wash.


Remember, packing does take a lot of thought, so give yourself enough time to do it. Some people make a packing checklist that ensures they don’t forget anything. My favorite method to packing is: reduce and reuse. Packing can be stressful, but if you take the time and plan, you’ll be stress-free and happy!

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

The Next Great Superfood: Camu Camu by Bree Maloney

Have you heard of Camu Camu? If you have, then you already know about its amazing health benefits and antioxidant properties. But for most people, you probably have never heard of it. I discovered Camu Camu in an ‘Immunity Booster’ drink I bought from my local juice bar. When I looked at the ingredients I saw Orange, Strawberry and Camu Camu. I then decided to do some research on this new immunity booster that I’ve never heard of and what I found was astonishing.

Myrciaria Dubia, also known as Camu Camu, is found in the Amazon rainforest in Peru and Brazil. This cherry-like, non-citrus berry grows on small bushes near riversides. According to researchers, Camu Camu has 50 times the amount of vitamin C as strawberries and oranges. Here are five health benefits that I found about Camu Camu:

  1. Boosts your Immune System: Camu Camu has the highest level of Vitamin C on the planet. It helps feed the body the necessary nutrients it needs to properly heal and detoxify. It’s also high in antioxidants which block free radicals and other pathogens from entering the body, thus helping the immune system to run better, overall.

  2. Improves Mood: High levels of vitamin C naturally help your brain produce more serotonin, which will enhance your mood – which is why studies have shown that Camu Camu is a good remedy for depression. Did you know that if you’re low in vitamin C, you can often feel more depressed and lackadaisical?

  3. Inflammation: Vitamin C helps to repair, form and maintain connective tissue. It also plays a role in protecting joints and reduce inflammation. Researches have said that higher vitamin C levels in the body can reduce inflammatory conditions such as arthritis.

  4. Antioxidant Packed: Increasing one’s antioxidant intake is essential for optimum health. Camu Camu has high levels of antioxidants, which can add protection against heart, eye and memory problems.

  5. Contains Protein, Iron and Potassium: It’s rich in potassium that boosts cell formation, encourages muscle activity and ensures nerve health. Iron can help fight fatigue, improves vision and keeps your body strong. The protein in Camu Camu that can help regulate blood pressure and repairs tissues and muscles. Lack of protein can make you lethargic, so make sure you’re eating enough on a regular basis.


 

You can buy Camu Camu powder online, such as Amazon or any health food store. Since Camu Camu doesn’t taste great on its own (very sour), you can mix it with something else to spice it up! Here are some good ideas on how to use Camu Camu powder:

  1. Dilute in cold water

  2. Blend with juice such as orange or strawberry

  3. Mix with oatmeal and honey

  4. Make an herbal ice tea with some sweetener

  5. Stir into yogurt

  6. Sprinkle on sliced fruit

  7. Add into a protein shake


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

Lower Back Pain by Your Marque Team

Are you one of the millions of people that suffer from chronic lower back pain?  Although there are many options offered by today’s modern medicine to eliminate stubborn back pain, it can be a frustrating and a time-consuming experience trying to figure what works and what doesn’t. Coming from personal experience, I have struggled on and off with lower back pain ever since I was an adrenaline-seeking teenager.  Unfortunately, even if you didn’t bungee jump, surf, or cliff dive, you can still suffer from lower back pain.   Doctors and physical therapists have several options to treat low back pain.

Lower back pain is usually caused by nerve impingement in your last two discs; L4 and L5.  It can be treated with spinal decompression, cortisone injections (temporary relief) or worst-case scenario, surgery. Although many patients do choose surgery, once you have metal in your spine it is hard to ever re-develop your true range of motion. Let’s face it, there's no magical remedy for it. Having worked in a field of treating patients with lower back pain due to various issues, I have a biased opinion about what works versus what doesn’t.  The message I want back pain1to get across to people who are suffering from back pain is this - do your research about the underlying cause of your initial injury, talk to several specialists, and get more than one opinion.   You should know exactly what is causing that stubborn and annoying back pain.

Until then, invest a few bucks and buy yourself a foam roller! (Usually $30-$60 dollars for a decent one). There are many techniques and methods to doing this simple “feel good” solution to rolling that sciatic pain away. Refer to YouTube or follow directions given with the roller that you choose. It's easy, it's simple, and the best part is, it feels great massaging that stubborn sciatic nerve. You will start to feel the difference in your lower back pain… it doesn’t cure it, but it is going to make life a whole lot better. Trust me, lower back pain is awful, and I’ve seen grown men cry from it!  Whatever your level of back pain, hang in there and do yourself a favor; make that small investment in a foam roller.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

 

Stop Spreading Germs at Work! By Your Marque Team

Germs are everywhere! They can be transmitted through the air, off a contaminated surface, or through a common source (such as food poisoning). Whether you work in an office, school, or hospital, the chances of getting an infection or catching a cold from a friend, patient, student or coworker are equally high. Luckily there are multiple ways to stop or help prevent the spread of infection. One of the simplest ways is through handwashing; 20 seconds of rigorous hand washing with just soap and water can stop the spread of most infectious pathogens.  Once you wash your hands, use paper towels to open the door out of the restroom. Coughing or sneezing into your elbow vs. your hands can help to prevent the spread of infection – “keep your germs to yourself.”

Some other ways to keep the work place healthy is to ensure most employees are getting their yearly vaccines, such as, the flu shot and the tuberculosis (TB) skin test. Keeping the workplace clean, mopping/vacuuming the floors, using proper disinfectants such as bleach to clean up blood and other bodily fluids, ensuring walls and ceilings are dusted and washed periodically, staying home while sick and of course wearing gloves and/or a mask when in contact with an infected person or if you yourself are infected. If you have cuts or abrasions, be sure they are covered with the appropriate waterproof bandages/dressings.  Be sure not to share each other’s personal items, such as towels, brushes, chapstick, etc.  When working with infectious waste, be sure to follow proper disposal EPA regulations and wear protective gloves to do so.

When working in an exam room or general work space, be sure to examine the work area, make sure the area is clean and free of contamination or unknown substances. Stay vigilant, don’t assume anything! Be mindful of your surroundings, the people you are with, and the area that you are in. This will help you better navigate through the best practices to use to keep yourself and others healthy.

Following these simple guidelines will help to keep you, your co-workers, friends or that stranger in the coffee shop from catching a cold or illness; so, let's all do our part!

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.