Dr. Sharyl Truty

About Dr. Sharyl Truty

http://drtruty.com

Posts by Dr. Sharyl Truty:

Sleep

All of us will have an occasional sleepless night on occasion.  This is perfectly normal.  However, when stress, hormones or changing time zones often begin to effect our sleep on a regular basis, lack of sleep can take a real toll on our heath. 

Unfortunately, the easy answer for most people is to ask their doctor for a sleeping pill.  What most people do not realize is that most sleeping pills do not allow your body to get into the deep layers of sleep that are truly restorative to the body.

The best way to restore sleep is to work at creating an environment conducive to sleep.  The following is a list of steps you can take to return restorative sleep to your health.

  • Make sure to "wind down" before trying to sleep. In general, you need about an hour of not doing anything stimulating before bed, especially avoid any use of a computer or handheld device.
  • Avoid watching TV in your bedroom.
  • Avoid high glycemic and harder to digest foods as bedtime snacks. A whole grain snack is better as it  helps to support tryptophan, a precursor to melatonin. 
  • Discontinue caffeine 4-6 hours before bedtime.
  • Minimize noise as much as possible or consider a "white noise" machine or MP3. Our brains are relaxed by certain beats and vibrations.
  • Minimize light in the room as much as possible. Even with your eyes closed you are sensitive to light.
  • Find your perfect temperature. Most people fall asleep well at a cooler temperature that they find their in their house all day.  69 F is a good temperature for most
  • Avoid vigorous exercise within 3 hours of bedtime
  • Avoid alcohol to fall asleep. It is true alcohol will often make you tired and fall asleep however it has a dark side it often causes early morning awakening (2am) and difficulty sleeping through the whole night.  You also get a poorer quality of sleep that is less restorative.
  • Melatonin is released by the brain in the evening to help maintain a normal sleep cycle. This can be helpful, but many people don't take the correct dose.  Make sure to talk with your physician about how to find the right amount of melatonin for you.
  • There are also several botanicals that help to calm the mind before bed without disrupting your sleep cycle.
  • Consider trying a gentle Yoga routine before bed. You can often find DVDs that provide a nice before bed routine.
  • Also try a regular breathing exercise or meditation before bed. Breath can often focus the mind.  Many people find a regular breathing exercise can provide a stage to let go of bothersome thoughts before bed.  Remember, to be patient with it,  it may take a few weeks to master

Keep in mind that "letting go" or surrender is key in sleep onset.  Efforts to force ourselves to sleep usually fail.  So rather than "try" to fall asleep, set the stage to fall asleep and open yourself to be receptive to it and let go.  

Sleep is an essential part of a healthy lifestyle.  It can make you look and feel better and it can help your body fight off a range of chronic and acute illnesses.

Optimize Your Health, Simplify Your Life,

Dr Sharyl Truty MD

 

Dr. Sharyl Truty

Dr Sharyl Truty is a board certified Family Practice & Sports Medicine Physician located in the Ponte Vedra, FL area.  Her innovative approach puts you in charge of your health, free from onerous insurance and health systems’ mandates and protocols

 

Sources:  American Academy of Family Practice Journal, Primary Care Rap, and University of Arizona Integrative Medicine Alumni Fellowship

Employer Healthcare

Employee Health Benefits, Make It Happen!

Finding a healthcare solution for your employees can be incredibly frustrating, and as a small business owner, you are often put into an impossible situation.

You can either:

Provide healthcare at a ridiculous cost
Provide nothing and let they employees get their own healthcare insurance
Either way, you risk profit or losing your best employees to companies that will.

It’s a dilemma small business owners face every day – I know, I talk to them every day. They want to do something for their employees, but the crush of health insurance is too much to bear, both mentally and financially.

That’s until they find out about a Balanced Physician Care healthcare solution.

Our solution helps you regain control of your health benefits and healthcare costs, all while providing you options that make your healthcare decisions easier, both mentally and financially.

Direct Primary Care is the foundation

Direct Primary Care (similar to concierge medicine, but much more affordable), is an approach to healthcare where patients and businesses work directly with a primary care doctor without any interference from insurance companies.

It restores the personal touch once considered the foundation of the doctor-patient relationship while incorporating the best in healthcare, particularly wellness and preventative medicine.

It provides businesses, big and small:

  • Price Transparency
  • Durable cost control
  • Out-of-pocket savings for employees
  • A superior employee experience with health benefits
  • Ease of implementation

Balanced Physician Care Health Benefits Solution can:

  • Save your business money
  • Reduce absenteeism and presenteeism
  • Provide convenient access to quality care
  • Help YOU retain your best employees
  • Boost employee engagement and morale
  • Heighten job satisfaction

The Takeaway:  You can now provide and control the Cost, Quality and Convenience of your health benefits. And it’s super easy to make happen!

Give us a call at 1-833-HEAL JAX or 904-930-4774 and we will setup a free, no obligation analysis of your current, or future health benefits program.

We now have Two Membership Options starting as low as $69 per month!

To your health,

Balanced Physician Care

Running

Spring Clean Your Fitness Routine

written by Claire Watson-Irving, NASM

Monday was the first day of spring and thoughts of spring cleaning may be on your mind.

In addition to sprucing up your home for the upcoming warm weather, it might be even more important to take some to time to spruce up your fitness routine and renew your motivation by trying new exercises, breaking out of the old routine and exercising outdoors before it gets too hot!

Here are my top ten tips to spring clean your fitness routine:

1. Reframe exercise as self-care

When you’re busy taking care of everyone else at home or work, exercise is often the first thing to be sacrificed. Think of it as way to improve your ability to cope with the demands of daily life; helping to improve quality of sleep, your ability to manage stress and feel sufficiently energized to deal with life’s daily demands.

2.  Set SMART goals

Specific, Measurable, Attainable, Realistic and Timely. Don’t set yourself up for failure. If your goals are too big you’ll get frustrated and give up exercising. Be realistic about how much activity you can do during any given week, and how long you can exercise for at any given time.

3. Get a workout buddy

You’re more likely to meet your fitness goals if you have someone you’re accountable to and who gives you the support you need, especially when you’re feeling like reaching for the Pinot rather than the gym shoes. Schedule time with a trainer, friend or family member to avoid slouching on the couch.

4. Change your thinking

Instead of focusing on physical goals like building muscle and weight loss, concentrate on how exercise makes you feel. The mood benefits of exercise are instant whereas physical change can take months, or even years to achieve. Note how you feel before and after exercising to maintain motivation. Compare your mindsets. Try exercising outdoors to intensify the endorphin effect.

5. Reward yourself

Don't forget to reward your body and take care of the ultimate machine. A massage is a great way to improve posture and joint flexibility by ironing out kinks in muscle fibers and is something pleasurable to look forward to. A foam roller or a tennis ball has a similar effect. Or try acupuncture for the ultimate therapeutic way to feel renewed.

6. Try something new

Whatever your goal, your body adapts to an exercise after just four weeks and it stops being effective. Change things up to get consistent results. Vary reps, weight, tempo, difficulty, equipment, time and type of exercise to add variety and keep your body on its’ toes.

7. Resistance train.

Many women take up running, yoga or pilates to improve fitness, but forget how important lifting weight is to maintain bone and muscle mass, which decline from the age of 30. Resistance training helps ward off degenerative diseases such as osteoporosis. Use lighter weights with high reps and you’ll look more like Kate Middleton than Arnie.

8. Sign up for a community event

Add a goal that helps focus your fitness routine by creating a sense of purpose. Signing up for a cause related race close to your heart renews commitment to exercise and offers something different from the usual routine.

9. Splurge on nice exercise gear

Ditch the washed out T shirt from ten years ago. Replace exercise gear about every six months, especially sports bras. Moisture wicking materials are a must in Jacksonville. Wear brands that reflect your style and values and you’ll be more motivated to work out and feel good in your skin whilst you’re doing it.

10. Exercise for you, not someone else

Every week there’s a new exercise fad or trend that comes to the market, it’s easy to jump on the band wagon and do something because it’s in vogue. Chose an exercise routine you genuinely enjoy, that works with where you’re at and you’ll be much more likely to do it habitually. If you like shaking your stuff in a sparkly Zumba skirt or going old school Cardio Stepping rather than Barre or PiYo, so be it.

 

Claire Watson-Irving is a certified Personal Trainer and certified Health & Wellness Coach and can be booked for sessions at Balanced Physician Care (115 Professional Drive STE 104, Ponte Vedra, FL32082).  For more information, please call 914-409-6554 or email irvingmotionislotion@gmail.com

 

 

‘Flat-Fee Primary Care’ As A GOP-Friendly Way To Provide Routine Health Care

Back in the day, people paid for routine, primary medical care on their own and only used insurance when something serious came up. Some primary care doctors are betting that model can thrive again through a monthly subscription for routine care and a high-deductible insurance policy to take care of the big stuff.

But the changes raise questions about whether that approach really leads to more effective and efficient health care.

Article written by Michelle Andrews

It's easy to understand the appeal of Direct Primary Care, as it's called, for doctors and patients. Doctors charge a monthly fee, generally from $50 to $150, to provide routine clinical care and consultation, sometimes including basic lab work and tests. Patients who need other care, an MRI or surgery, for example, would be covered by their insurance policy, if they have one.

Freed from having to devote time and money to managing insurance claims, doctors say they can accept fewer patients and spend more time with them without focusing on the question of which services are paid for.

Patients, meanwhile, may get more personalized care. They also may save money on insurance if they can pair their primary care plan with a cheaper, high-deductible policy.

Although only a fraction of primary care doctors practice this way, the proportion has grown from 2 percent to 3 percent in the past year, according to data from the American Academy of Family Physicians, which supports this type of practice.

Advocates of direct primary care believe their prospects are bright because the new Republican administration favors market-driven approaches to health care. The plan introduced by Health and Human Services Secretary Tom Price when he was in Congress would allow people to pay monthly fees for direct primary care with funds from health savings accounts. A bipartisan bill introduced in January for consideration by the current Congress would amend Internal Revenue Service rules to permit that.

William Bayne, a commercial real estate developer in Las Vegas, joined MedLion, a direct primary care company, last October. For $300 a month, Bayne gets routine primary care for himself, his wife and their five children. "It's great for the little stuff that comes up with five kids," says Bayne, 41. They also have a comprehensive family insurance plan.

"Advocates of paying a family doctor a flat monthly fee for office visits and some lab work, say it saves patients money when coupled with a high-deductible insurance plan"

When Bayne's 8-year-old son woke up with what looked like a big pimple on the side of his eye one morning, they called MedLion and made an appointment for 12:30 that afternoon. But their family physician, Dr. Samir Qamar, called before that, having seen their names on the schedule, and asked for a photo of the boy's eye. Qamar said it looked like an oil gland in an eyelid was clogged and suggested they wait a day before coming in, because it would probably clear up on its own. It did.

Qamar used to have a high-end concierge practice in Pebble Beach, Calif., where he provided on-call primary care services. When the Great Recession hit in 2007, he says, he and his wife, who was a physician with a traditional primary care practice, decided to offer concierge-style primary care at a lower price point. They moved to Las Vegas and opened MedLion, which is now available in seven locations in the Las Vegas area and works with 429 affiliated physicians in 25 states.

Like many direct primary care practices, MedLion has shifted its focus from individuals to the employers who offer the service as a benefit. Workers typically pick one of their company's regular insurance plans and add the Direct Primary Care service if they wish to. The company pays the monthly fee for those who choose the option and may or may not pass that cost along to workers.

In perhaps the largest effort of its kind, the state of New Jersey recently kicked off a pilot program with Philadelphia-based direct primary care provider R-Health that aims to enroll at least 60,000 state employees in the first three years.

Not surprisingly, the program is particularly appealing to people with chronic conditions, says Mason Reiner, CEO of R-Health.

"Those are the folks who really need and can benefit from relationship-based primary care," he says. "It can make a big difference for them and for the state, since so much of the cost of care is driven by these folks."

Improving access to primary care is important, says Dr. A. Mark Fendrick, an internist who directs the Center for Value-Based Insurance Design at the University of Michigan. But he cautions that while direct primary care doctors who get a flat monthly fee aren't motivated to provide unnecessary, low-value care, patients don't have the same incentive. For patients, an "all you can eat model" may encourage them to get care they don't need.

"By removing fee-for-service [payments], this model is positive on the provider side," Fendrick says. "But it isn't nuanced enough on the patient side to get the system where we need it to be."

Dr. Sharyl Truty is a Direct Primary Care & Integrative Medicine doctor in Ponte Vedra Beach, FL.  Her innovative approach puts you in charge of your health, free from onerous insurance and health systems’ mandates and protocols. Her practice provides more time per appointment, a doctor who listens and respects your time, knowledge and instincts; and a doctor that puts prevention and lifestyle changes before pills. For more information about Dr. Truty and her unique approach to healthcare call 904-930-4774 or visit www.BalancedPhysicianCare.com

 

sources

Michelle Andrews, Kaiser Health News

Heart Health Risk

February is Heart Health Month. At hospitals across America you will see a host of "Red Dress" events raising awareness for the importance of heart health in women. Most of us may not realize that Cardiovascular Disease still remains the main cause of mortality among men and women.

However, what most women don't realize is that signs of a heart attack may be different in women than in men. Men will typically get a crushing, heavy chest pain in the front and middle area of the chest, but women can get a different type of pain. Pain in the upper stomach area that "may seem like heartburn" in fact be angina or heart pain. Pain that is also located middle of the back right behind the heart can also be a sign of chest pain.

So, how do you know?

If you have any concerns, go see your doctor right away, so they can help you to decide if you need to get your heart checked further with tests such as and ECG or Stress test.  Having said this, there are several wellness markers you can evaluate today to get a good understanding of your personal risk.

1) Get Your Cholesterol Checked

2) Know Your Blood Pressure and eliminate cigarette smoke from your environment

3) Know not only your BMI, but your Waist to Hip Ratio

4) Evaluate how much salt you eat on a daily basis.

5) Ask your parents about your Family History.  Who had a heart attack and how old were they?

6) Ask Your Doctor to Evaluate your Framingham Risk Score and know the number.

7) Consider getting your homocysteine and cardiac CRP levels checked.

8) Decide if advanced lipid testing is right for you.

Your cholesterol levels, blood pressure, age and smoking status are all used to calculate your Framingham Risk Score.  This is one of the most popular scores that helps doctors to determine your 10-year risk of heart disease.  We also know that an increased BMI (especially over 30) and an increased waist to hip ratio above 0.85 for women and above 0.90 for men {calculated as waist measurement divided by hip measurement (W ÷ H)} puts you at greater cardiovascular risk as well.  Any family members who were diagnosed or had heart attacks before the age of 50, increases your risk.  Reducing your intake of sodium below 2500 mg can help lower your blood pressure which is an independent risk factor for heart disease, so keeping tract of how much to take in on a regular basis will help you know your risk.  Finally, there are some "advanced" blood tests that further help you to understand your risk. 

Some of these are controversial, but worth considering. 

Your homocysteine level and cardiac c-crp levels are markers for inflammation in your blood vessels and since one of the fundamentals of developing plaque in your arteries is inflammation, knowing your overall body inflammation may help you to assess your risk.  Finally, medicine is finding that the "size" of your cholesterol particles is also important in determining your risk, so there are cholesterol panels available to check this; however, they can be expensive and may not change our recommendations for your treatment by much.  Also, cholesterol particle size is largely due to your genetics, so before considering the test, ask yourself if knowing this information will motivate your to change your behavior or just make you more anxious. 

Celebrate your heart this month.  Take time to understand your heart and what it needs to keep you healthy.

If you feel like you need more information on how screenings exams and checkups can benefit your heart health then you owe it to yourself to contact us at Balanced Physician Care today (904-930-4774). Dr Sharyl Truty has the time to truly analysis your symptoms, find the root cause of your issues, and get you back on the path wellness.

“Sticking It” to Injuries

I have treated multiple athletes and weekend warriors with injuries. In the past, I would often describe traditional therapies for acute injuries, such as intermittent icing, wound compression and the use of anti-inflammatory agents.

However, recent research by the Academy of Sports Medicine suggests we may have over-treated injuries with excessive use of anti-inflammatory agents such as ibuprofen.

The concern is that in trying to control swelling, we may actually impede the bodies' natural response to heal. However, it's important to note that excessive swelling could be harmful if it causes pain or decreases blood flow. There are also the potential side effects that can occur from anti-inflammatory agents such as ulcers, internal bleeding and kidney dysfunction.

With this in mind, I decided to change my tactic for treating many athletic injuries. For the last 10 years, I have turned to acupuncture. Most people believe that acupuncture only offers pain relief. This is true, but, more importantly, acupuncture helps facilitate injury repair and wound healing by accessing energy pathways called meridians. The placement of the acupuncture needles on these pathways improves energy flow, which speeds healing.

I am continually amazed at the responses in my patients who use acupuncture. I have treated multiple athletes who have sustained acute strains and sprains with acupuncture. They returned to exercise in almost half the time it normally takes. The beauty of acupuncture is that there are little, if any, potential side effects.

Acupuncture is also a great treatment for chronic musculoskeletal issues like tendonitis, bursitis and arthritis by improving energy flow over these inflamed regions. Again, the common treatment has been prescribing anti-inflammatory medication and, if that is not successful, steroid injections. These have serious potential side effects, including possible tendon rupture. With acupuncture, healing is facilitated without a medication which makes it a "natural" remedy.

Additionally, it should be noted that acupuncture can also be useful for energy replacement. This is a concept that is difficult to comprehend from a typical Western eye, but many Eastern medical therapies (such as acupuncture) are designed to reinvigorate an individual and help with excessive fatigue. As every athlete knows, it is imperative to have as much energy as possible to reach your peak performance.

It is important to note that an individual needs to be ruled out for obvious causes of fatigue such as anemia, uncontrolled blood sugar, and low thyroid or overtraining syndrome before using acupuncture for energy replacement.

Acupuncture may not be for everyone, especially those with a needle phobia. Consult your physician and consider acupuncture therapy for the treatment of the following injuries:

Acute strains and sprains
Acute and chronic arthritis
Tendonitis and bursitis
Low back pain
Low energy

 

Dr Sharyl Truty MD is board certified in Family Practice and Sports Medicine and has completed a physicians course at UCLA Helms Acupuncture Training and Certification as well as acupuncture training in China.  If you would like to schedule an appointment with Dr Sharyl Truty, please call 904.930.4774 and ask about the New Patient Special, 3 visits for $199, available at Balanced Physician Care.

Sources:

Acupuncture: "Sticking it" to Injuries
By Stephen Brewer, MD, AAFP

Rejuvenate

Rejuvenation…2 Simple Places to Change on the Path to Optimal Health

Keeping a broader definition of health and rejuvenation in mind, there are two areas of wellness that are simple and very cost effective, but yet the provide each of us a very powerful tool to optimize our wellness in the new year. 

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Renewal

Renewal.

The beginning of the year marks a shift and a time for change. A time to focus on establishing new behaviors that will help meet goals in the year ahead. When it comes to our health, the new year is a great time for renewal and reflection.

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Sharyl Truty

Why I became a Physician

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