Keep Your Mask. Ditch Your Acne. Tips for Combating Mask Acne

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By Karina, Luera, DO PGY-1 Heuser Family Medicine Center

Is your mask causing acne breakouts? Wearing masks can trap heat, sweat, and bacteria on your face, making it an ideal place for skin breakouts. Even though we must continue to wear masks to protect ourselves, our families, and our communities, there are still plenty of ways to keep your skin happy and healthy.

  1. Drink water and eat healthily.

    That’s right, the first tip to healthy skin starts within. Make sure you and your skin stay hydrated by drinking a minimum of 64 ounces of water a day. Also, make sure to eat a well-balanced diet that contains the vitamins and nutrients your skin needs to thrive.

  2. Wash your face every day.

    You should have a daily habit of cleaning your face with a gentle cleanser. If your acne is not improving with this regimen, you may need a medicated cleanser, so talk with your doctor about finding the correct regimen for you.

  3. Don’t forget to moisturize.

    Living in a dry and dusty desert can take a toll on your skin, so be sure to keep your skin hydrated on the outside too by applying a daily moisturizing cream.

  4.  Catch those Z’s. 

    When we rest, our skin is actively repairing itself, so don’t skimp on sleep. Aim for 7-8 hours of sleep each night to give your skin plenty of time to rejuvenate.

  5. Shield from the sun. 

    Too much sun exposure can be irritating to your skin. Your daily moisturizer should contain sunscreen to protect you from those harmful UV rays. Also, when you spend time outdoors, wear a hat to shade your face from the sun.

  6. Hands off.

    Although it is tempting, you should never pick at your pimples. Touching your face spreads bacteria and causes more irritation, which will make your breakouts worse.

  7. Wash that mask.

    If you’re using fabric masks, then they need to be routinely washed to get rid of the bacteria on them. If possible, wear a clean mask every day.

Masks will continue to be an important part of our community effort to stop the spread of COVID-19, but acne doesn’t have to come along with mask-wearing. Follow these tips and if you’re still struggling to control your breakouts, come see us at the NOAH Heuser Family Medicine Clinic. We are happy to help you find a personalized skincare regimen that will keep you healthy, inside and out!

Crohn’s and Colitis Awareness Week

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By Stephanie Olzinski, RDN

Crohn’s Disease and Ulcerative Colitis (UC) are both forms of inflammatory bowel disease (IBD) that cause inflammation in the gastrointestinal tract. People with these conditions can have moderate to severe symptoms and Crohn’s and UC currently affect over 780,000 and 900,000 Americans, respectively. Some people may go undiagnosed, however knowing the symptoms can help you determine which you suffer from and how to get help.

UC is characterized by affecting the large intestine and rectum whereas Crohn’s can affect any part of the gastrointestinal tract, but commonly at the site between the small and large intestines.

When examining symptoms, most people experience:

  • abdominal pain.
  • bloating.
  • inflammation.
  • diarrhea with or without blood and/or mucus.
  • weight loss.
  • anemia.

Nutrition plays a large role in managing symptoms of Crohn’s and UC as some foods or beverages can either help or worsen symptoms. Meeting with a Registered Dietitian at NOAH can help with determine the right personalized plan for you.

For Crohn’s disease, some people need a higher calorie and protein diet to maintain nutritional needs. Certain fibers should be limited, as well as fatty and spicy foods. 

For UC, consume more:

  • fibers from whole grains, fruits, and vegetables.
  • probiotic foods like yogurt and sauerkraut.

The same triggers for Crohn’s can affect those with UC as well. Recording a journal that highlights foods/beverages consumed alongside the types of symptoms and when they occur can be great to review with your dietitian. He or she can determine what triggers your symptoms as well as provide recommendations of a healthy diet that fits your specific needs.

How Important is Healthy Skin?

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Did you know your skin is the largest organ in your body? Your skin protects you, tells you a lot about your overall health, and it grows and changes with you throughout your life. Our skin has a big job to do, which is why keeping skin healthy is so important.

Here are some useful tips to keep your skin healthy at every age.

Pay Attention to Dry Skin

Dry skin can be the result of environmental factors, or it can be because of what is happening inside our bodies. Either way, pay attention to it and hydrate your skin. Drinking a lot of water – 8 glasses – throughout the day, is one of the best things you can do for your skin (and other parts of your body!).

Dry skin can also become a problem if not treated with itching, flaking, even bleeding from dry skin. Many of us in Arizona have to deal with “hard water”, or water heavy in calcium and magnesium. This can make it harder for soap to wash off your skin, so spend a few extra seconds rinsing your hands, face, and body. Moisturize with ointments, creams or lotions after showers, baths, and handwashing, but make sure they don’t contain alcohol which can have the opposite effect.

Baby’s Skin Can Have Different Needs

Babies are a wonder, and so is their skin! Baby acne, birthmarks, diaper rash, hives, eczema, and others are common in babies, but they are things all new parents and caregivers should be familiar with. The American Academy of Dermatology Association has detailed information about these conditions and many more. If you ever have questions about your baby’s skin, talk to your NOAH provider.

Protect Your Skin from the Sun

The great news is that sunscreen is both the easiest and best way to protect your skin from harmful ultraviolet rays. Try for SPF 30 and wear it all year on whatever part of you isn’t protected by clothing – think hands, arms, face. Sun can cause skin aging and increase certain types of skin cancer.

Everyone deals with some types of skin troubles during their life. Whether it is acne, blackheads, rashes, or dry skin, it is helpful to know how to protect your skin and when it’s time to call your provider. If you have any questions, make an appointment with your provider.

Healthy Eating Tips for Living with Diabetes

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Diabetes can be managed and treated with medicine and changes to what you eat and drink. People living with diabetes need to give their body a little help by being proactive.

For someone diagnosed with diabetes or at risk of developing diabetes, making changes to what and how much food they eat can have a big impact. These tips will help people make good decisions about what to eat and how much to eat.

Tip #1 – Portions Matter

In a lot of ways, portions can be deceiving. Larger portions at restaurants and even larger plates in our own kitchens can mislead people about how big their portions should be. A few decades ago, the average American dinner plate was nine inches, today they average around 12 inches.

Diabetes portioning

When you plan out your meals and snacks, a good way to measure the portions is using your hand or basic measuring cups. Here are some examples:

  • The palm of your hand is a good measurement for meat, seafood, and poultry.
  • A cupped hand, about ½ cup, is the right amount of pasta, potatoes, chips, and nuts.
  • At least one heaping cup, or both hands cupped together, for vegetables like tomatoes, cucumbers, spinach, and more.
  • For fats like butter or olive oil, use about a tablespoon per meal.
  • About 1 cup, or a fist, is the amount of milk, fruit, rice, beans, soups, yogurt.

Tip #2 – Swap Your Proteins

Protein is an essential part of a healthy diet. The types of proteins eaten, though, are not all the same in their health benefits. Keep the portions from above – about the size of the palm of your hand – and consider which proteins are best.

Best ProteinsProtein to Limit
ChickenFilet mignon
Turkey/lean ground turkeyPorterhouse
Pork SirloinRib eye steak
Fish (not breaded or fried)Ribs
ShrimpPork belly
CrabHotdogs
Tofu or soyBacon
Yogurt (low sugar or plain)Chorizo
Eggs (max 7 yolks/week)Corned beef
Low fat (93/7) ground beefPastrami
Lean beef cuts – names with “loin” or “round”Any fired or breaded meat, chicken or fish
Beans and lentils 

Tip #3 – Feel Free to Snack

Snacks are good! Don’t deprive yourself of nutritious, energy-boosting snacks, especially when you are living with diabetes. There are plenty of ways to enjoy something mid-day without sacrificing health or flavor.

The important thing about a well-chosen snack is that it can be both filling and nutritional. A few snack-specific tips:

  • Think of snacks like mini meals when it comes to portions.
  • Do not snack when bored or while multitasking.
  • Snacking shouldn’t be an everyday habit.
  • Only eat snacks when you are hungry.

If a snack is needed to prevent low blood sugars, talk about this with your doctor or provider.

Here are a few good snack options for you to try.

Diabetes Snacks

Tip #4 – Not all Drinks are Equal

Don’t let what you drink ruin your day. The best drink is always water. It has no calories, carbohydrates, or sugar, and your body will thank you for drinking plenty of water every day. Sometimes, though, we all want something a little different, with a little more flavor.

Many drinks from restaurants or grocery stores are full of a surprising amount of sugar, calories, and carbohydrates. Some ways to take control:

  1. Bring your own drink. Whether it is water, coffee, or something else, if you bring your own with you, you won’t be buying something that could have high amounts of sugar and calories.
  2. Instead of getting pre-sweetened tea, get unsweetened tea and add your own – much less – sugar, or natural substitutes to sweeten it.
  3. Juice can be loaded with sugar and carbohydrates. Consider eating a piece of fruit instead. If it must be fruit juice, cut the juice with water and strictly limit the amount you drink.
  4. Coffee and tea lattes and similar type drinks taste so good and may appear a safe choice – tea is healthy, right – but how these drinks are made changes whether they are a healthy option. Limit sugar, creamer and syrups added.
  5. Smoothies can be a healthy and efficient way to get loads of fruit, which is an important part of a healthy lifestyle. Don’t rely on store-bought, pre-packaged smoothies to be low in sugar or carbs, though.
  6. Soda, pop, Coke, no matter how you say it, these drinks are loaded with sugar. In fact, a regular soda can have more sugar than two servings of ice cream!
Diabetes Drinks

Getting a diabetes diagnosis can be a big transition for the person diagnosed and their family. Working with your doctor, healthcare provider, nutritionist, family, and support system together will make changes easier to stick to and improve your health. For more tips on living with diabetes from NOAH, click here.

Celebrating Thanksgiving in 2020

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This year we have experienced many changes, from the way we celebrate birthdays and graduations, to elbow-bumps in place of handshakes. One of the more challenging differences of living through a pandemic, though, is going to be the holiday season, starting with celebrating Thanksgiving.

Typically, people travel to see family and friends, visit multiple homes on Thanksgiving and the days around it. Many people enjoy getting out with friends to local bars and restaurants. None of that, however, is safe in 2020 with COVID-19 increasing it’s hold on our communities and our health.

Celebrating Thanksgiving in 2020 may not be what we are all used to, but it can still be full of good food, friendly faces, and happy memories without risking anyone’s health and safety.

Tips for Thanksgiving 2020

  • Hold a Thanksgiving dinner just for your immediate family in your home.
  • Enjoy the beautiful Central Arizona weather and visit neighbors outdoors and with some distance between you.
  • Share your favorite recipes with friends and family, rather than making and bringing food to a big group Thanksgiving.
  • Delivering meals to isolated friends, family, or others in the community in a safe way.
  • Virtual Thanksgiving dinner with loved ones near or far.

Remember, that while health is critically important with COVID around, we also need to take care of our mental and emotional well-being. Seeing faces on screens and hearing voices over the phone doesn’t take the place of in-person holiday gatherings, but it is much better than not having that interaction at all. Relationships and seeing people you love – even on a screen that has grandma’s thumb covering it half the time – are so important.

Enjoy and embrace something new when you celebrate Thanksgiving, and remember to call, text, video chat, and safely visit (with masks or at a distance) with people you care about. If you need additional support from a counselor or community resources, reach out to the NOAH team for more information about services to support you and your family so you have a happy, healthy time celebrating Thanksgiving.

How to Talk to Your Teen about Sensitive Topics

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As our children grow into independent and curious teenagers, we as parents want to be a guiding light to help our children make smart and informed decisions. Sensitive topics such as intimacy, sexuality, consent, relationships, and substance use may be difficult or seem awkward. 

Here are some tips to help facilitate productive and positive conversations:

  1. Create an Open and Safe Space for Communication.

    Initiate conversations regularly with your teenager. What is their favorite musical artist? What is their favorite hobby? What does your teenager do for fun with friends? Getting to know your teen makes it easier to talk about anything. Starting this process early often has greater benefits.

  2. Give Them Privacy.

    We have all been where we want to keep things to ourselves and have time and space alone. Our teens do too. Make sure to allow your teen enough privacy. You may still invite conversations and allow them space until they are ready to share.

  3. Listen More, Talk Less. 

    Allow your teen to fully finish what they are saying before you offer insights or responses. Practice active listening by giving your full attention. Teenagers are more likely to be open when they feel heard. Most of the time, teenagers are not seeking for you to “fix” their problem, they just want a trusted adult to listen. Avoid being critical, judgmental, or getting emotional.

  4. Share Your Own Experiences.

    Don’t be afraid to share some of your own personal experiences with your teenager. Your teenager may see you as more relatable and understanding.

  5. Be Honest.

    Your discussions about sensitive topics may give your teenager the foundation of their understanding on certain topics. If you don’t know the answer to something, seek additional expertise from a professional.

  6. Offer Support and Advice. 

     Don’t Lecture. Phrases such as “If I was in this situation, I would do….” or simply asking “May I offer some advice?” can help facilitate meaningful conversations.

Tackling difficult conversations with your teen is a sign of a healthy relationship. If you know what is going on in your teen’s life, you are better equipped to help. Engaging in these conversations gives you and your teen the opportunity to explore choices and practice important decision making.

Diet and Lifestyle Tips for Cancer Prevention

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By Mina Goodman, RDN

While there is still much research to be done on what causes cancer, there are still some easy tips for cancer prevention and healthy living.

To reduce your risk, consider these tips:

  •  Limit processed and fatty meats – these include bacon, sausage, hot dogs, and lunch meats. Try for more fish, poultry, and plant based proteins (beans, tofu, tempeh, seitan, nuts, seeds, or soy products).
  • Choose foods with more nutrients – limit added sugars, sodium, saturated fats and trans fats. Look for choices rich in vitamins and minerals instead such as fruits, vegetables, and other plant based foods.
  • Eat more plants – these include, fruits, vegetables, whole grains, beans, nuts and seeds. Aim for 5 servings of fruits and vegetables daily!
  • Increase (or maintain) your level of physical activity – try to move your body for at least 30 minutes a day, most days. This can be walking, biking, swimming, dancing, online workouts, or whatever you enjoy.
  • Avoid alcohol – if you do choose to drink, limit your intake to one serving a day for women or two servings a day for men. One serving is estimated at 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
  • Avoid tobacco or smoking in any form – if you need help quitting find the resources you need at NOAH
  • Drink plenty of water – drink at least eight 8 oz. glasses per day (64 oz. or 4 bottles of water or to drink half your body weight in ounces (so someone weighing 200lbs would drink 100oz daily).
  • Try a Mediterranean diet – this way of eating focuses on plant-based foods like fruits and vegetables, whole grains, legumes, and nuts. When possible choose healthy fats, such as olive oil, over butter and fish instead of red meat.

Getting started on a healthier lifestyle can be one way to focus efforts on cancer prevention and to prevent other diseases. Working with one of NOAH’s Registered Dietitian Nutritionists is a great first start. Make an appointment today!

Get Some Relief During TMJ Awareness Month

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Millions of people in the United States are living with TMJ (Temporomandibular Joint) disorder and have no idea that it is the source of their pain and discomfort. TMJ disorder, or TMD, is pain in the jaw and surrounding tissues. Symptoms and issues from TMD can range from mild or occasional discomfort, to more severe pain and disruptions to daily life.

It’s estimated by the TMJ Association that around 35 million people in the United States are affected by this disorder. That’s around 12% of the population and most of these people are women.

Why TMJ Disorder matters

Symptoms can range from things like headaches and migraines, neck and shoulder pain, jaw pain or stiffness to other symptoms like dizziness, and even ear pain or ringing. Finding the cause – and a solution – to these symptoms can make a big difference in your life. If left untreated, TMD can cause damage to your teeth, joint, muscles, and tissues, so you want to talk to your healthcare provider about it.

What are the causes

  • Injury or trauma to your jaw or face
  • Arthritis
  • Unaligned bite
  • Stress
  • Genetics
  • Hormones

Treating TMJ Disorder

Most jaw and facial muscle pain is temporary and will go away on its own. If it doesn’t go away in a few weeks, visit your dentist or primary care doctor to rule out any other causes. A few things you can do on your own include:

  • Eat soft foods
  • Reduce stress or talk with someone about your stress
  • Use ice or heat on the jaw or muscles
  • Avoid chewing gum and wide yawns
  • Don’t hold the phone with your shoulder
  • Sleep on your side with a pillow supporting your neck

TMJ disorder is something many people live with. And for some people, the symptoms will come and go. If you are someone who has lasting symptoms, talk to one or our healthcare providers.

Honor World Mental Health Day

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By Cody Randel

World Mental Health Day is October 10th, to both raise awareness and to mobilize support for this important issue. This year, however, the World Health Organization (WHO) will host its advocacy event online due to the COVID-19 pandemic.

The Big Event for Mental Health brings together world leaders, celebrities, and advocates from all over the world. The focus will be on the serious need for widespread resources, a problem worsened by the pandemic. The event is free and will be broadcast on WHO’s Facebook, Twitter, LinkedIn, YouTube, and TikTok channels from 7 – 9:30 a.m.  

Big Event Highlights 

  • How can we better invest in mental health? A look at individual, national, and global levels and the actions needed to scale up resources. 
  • The event will include several short films that focus on the work of WHO and their partners’ initiatives around the globe. 
  • WHO’s event will ultimately highlight a variety of ways to improve mental health, spread more awareness, and share the benefits of investment that go beyond public health. 

Mental Illness Facts

  • Approximately 1 billion people worldwide live with a mental disorder 
  • 3 million people die every year from harmful alcohol use worldwide 
  • 1 person dies every 40 seconds from suicide across the world 
  • COVID-19 has impacted billions of people’s lives worldwide, and subsequently affected people’s mental health

One of greatest obstacles we all face is the social and internalized stigma associated with seeking help for these health issues. Programs like World Mental Health Day are important to not only bringing awareness to these issues, but also continuing to make it a mainstream topic which helps people around the world. Get involved in changing negative views about mental health issues by organizing events to raise awareness, or by simply listening to an individual who is suffering. We all have the power to change a life with even the smallest gestures. 

If you want to speak with someone about any challenges or concerns you are living with, request an appointment today.

Mental Illness Awareness Week – Mental Illness in Youth

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Mental health problems or disorders are surprisingly common in youth and children. The National Institute of Mental Health (NAMI) reports that 50% of all lifetime mental illnesses develop by age 14. However, differentiating the difference between expected behaviors and a mental illness can be tricky. In younger children, symptoms are typically behavioral as they are still learning how to deal with big emotions. Children can also have a hard time explaining how they feel or why they are behaving a certain way. Whether you are a parent, coach, teacher, religious leader, or just a trusted adult, you may be able to spot warning signs that a youth may need support or services.

Some common signs of mental illness in youth include:

  • Sudden changes in behavior (for example: has an active child becoming withdrawn and quiet or a good student starting to get poor grades)
  • Sudden change in feelings (for example: mood swings, lack of feelings)
  • Avoiding places or situations that have not been routinely avoided
  • New complaints of physical problems like headaches, stomach aches, problems eating or sleeping, or lack of energy
  • Suddenly keeping to themselves or increased shyness
  • Low self esteem
  • Frequent outbursts, tantrums, or meltdowns
  • Substance abuse
  • New physical harm to self, others, or property
  • Inattention or poor focus
  • Refusing to go to school
  • Difficulty with transitions within or between school, home, or social activities
  • Thoughts of death or dying

This list is not a complete list of symptoms. It is important to seek a complete medical exam to rule out any medical issues. Diagnosing mental illness in children may take some time and involve questionnaires or assessments. Psychotherapy can be helpful to assist the youth and the guardian or family members in treating symptoms and learning new skills. Mediation may also be helpful in specific situations.

NOAH has a team of trained clinicians such as doctors, counselors, and psychiatrists to help on this journey. No family or child has to navigate this alone.