THIS WEEK'S TOP TOPICS
Bedbugs 
If you're going on vacation this summer, unwanted guests the size of apple seeds may be hiding in your bed. Bedbugs are small, reddish-brown parasitic insects that bite the exposed skin of sleeping humans and animals to feed on their blood. They hide in the cracks and crevices of beds, box springs, headboards, bed frames and objects around a bed. The risk of encountering bedbugs increases if you spend time in places with high turnovers of nighttime guests, such as hotels, hospitals or homeless shelters. Know how to spot the telltale signs of a bite and what precautions you can take to prevent bites and infestations.

Treating migraine headaches
Migraine treatment is aimed at stopping symptoms and preventing future attacks. Medications used to combat migraines fall into two broad categories: pain relief and prevention. Alternative medicine therapies that can reduce chronic migraine pain include acupuncture, biofeedback and cognitive behavior therapy. In addition, there are lifestyle and home remedies that may be helpful. Learn more about each of these options for treating migraine headaches and which might be right for you.

EXPERT ANSWERS
Does soy reduce cholesterol?
Although eating soy-based foods can reduce your low-density lipoprotein cholesterol level slightly — that's the LDL or "bad" cholesterol, the American Heart Association has concluded that soy doesn't significantly lower cholesterol. However, eating soy-based foods still can be good for you and your heart. Learn more from Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist.

Who shouldn't take menopause hormone therapy?
Health care providers prescribe hormone therapy to ease menopause symptoms, such as hot flashes, vaginal dryness and mood disturbances. But hormone therapy isn't appropriate for some women. Learn more from Dr. Shannon Laughlin-Tommaso, a Mayo Clinic OB-GYN.

PLUS ADDITIONAL HIGHLIGHTS
Video: 'Stop Smoking: Why is it so Hard?'
Transient ischemic attack (TIA)
Anaphylaxis: First aid
The Mayo Clinic Diet: A weight-loss program for life

HEALTHY RECIPES
Berries marinated in balsamic vinegar
Strawberries and cream
Pineapple cream cheese pie with berries
Blueberry lavender lemonade

HEALTH TIP OF THE WEEK
Can't sleep? Try daytime exercise
Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult. If that's you, schedule exercise at least a few hours before bedtime.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org. 

Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: Summer vacation travel — beware the bedbugs appeared first on Mayo Clinic News Network.

The National Sleep Foundation has named March 10 – 16, Sleep Awareness Week. Below are News Network posts that will help you learn more about the importance of sleep for good health.

Journalists: Broadcast-quality video pkgs are in the downloads at the end of the post. Please 'Courtesy: Mayo Clinic News Network.'

Mayo Clinic Minute: Springing forward can affect your health (video)
When daylight saving time kicks in, you spring forward and gain an hour of daylight. But you also lose an hour of sleep. Dr. Brynn Dredla, a Mayo Clinic sleep neurologist, explains why that seemingly small change can significantly affect your body.

Mayo Clinic Minute: Lack of sleep worsens health issues (video)
Is society sleep-deprived? Adults need approximately seven hours of sleep a night, and many people aren't getting it, according to the Centers for Disease Control and Prevention. Dr. Virend Somers, a Mayo Clinic cardiologist and sleep specialist, says not getting enough sleep can negatively affect your health.

Mayo Clinic Minute: What are the stages of sleep? (video)
Sleep is important for good health. Experts say eight hours of shut-eye is a good idea for most adults. And whether you're a sound sleeper or someone who has trouble sleeping, your body goes through sleep stages.

Mayo Clinic Minute: How much sleep do kids need? (video)
As children across the country head back into the classroom, now is the time to start easing them back into a normal sleep schedule. How much sleep kids need to maximize their learning potential depends partially on their age. But the key to getting them on a regular schedule may have more to do with what time they wake up than what time they go to sleep.

Mayo Clinic Minute: Daytime sleepiness linked to Alzheimer’s (video)
Do you catch yourself yawning during the day and yearning for an afternoon nap? You could be at more risk for Alzheimer's disease. A recent study published in JAMA Neurology found a potential link between excessive daytime sleepiness and the memory loss disease. Researchers took a look at imaging scans of the brains of several hundred patients from the Mayo Clinic Study of Aging.

Mayo Clinic Minute: Signs of a sleep disorder (video)
According to the Centers for Disease Control and Prevention(CDC), one-third of U.S. adults don't get enough sleep. Busy lives may be the reason some people don't log the hours they need, but for others, sleep disorders are the culprit. Research shows proper sleep is essential for good health. Dr. Virend Somers, a Mayo Clinic cardiologist, studies sleep because sleep disorders, such as obstructive sleep apnea, are associated with issues that affect the heart.

Mayo Clinic Q and A: Insomnia — what to do when you can’t sleep 
DEAR MAYO CLINIC: What is the best way to eliminate insomnia? For almost a year, I’ve had trouble getting much sleep. I've tried over-the-counter medications, but they aren't very effective.
ANSWER: Although sleep medications may be useful when you have occasional trouble sleeping, they aren't meant for long-term use. A better approach is to change your behaviors to cultivate quality sleep. An evaluation with your health care provider to check for underlying issues that could be negatively affecting your sleep also could be valuable.

Housecall: 6 tips for better sleep
Sleep plays a crucial role in your health, energy level and ability to function at your best. Most adults require seven to eight hours of sleep each night to feel well-rested and energized. From setting a sleep schedule to paying attention to what you eat and drink, try these six tips for a good night's rest.

Housecall: Do you need a sleep study?
Do visions of sugarplums elude you as you try to get a good night's rest? Your health care provider may recommend polysomnography, also called a sleep study, which can help diagnose and treat chronic insomnia, sleep apnea and more. Polysomnography records your brain waves, heart rate and breathing; the oxygen level in your blood; and your eye and leg movements during sleep. Find out if a sleep study might be right for you.

Consumer Health: Can’t sleep?
Sleeping pills may help when stress, travel or other disruptions keep you awake. Prescription sleeping pills may help you fall asleep easier, stay asleep longer or both. Learn more about the risks and benefits of different types of sleep medications, underlying medical conditions that may be causing your sleep disruption, and which approach to treating your insomnia is right for you.

Science Saturday: Getting to the Heart of Sleep
Physician researcher, Dr. Virend Somers, directs the Mayo Clinic cardiovascular sleep research facilities. His team studies the role of the autonomic nervous system in cardiovascular regulation, especially during sleep.

The post Wake up to the importance of sleep appeared first on Mayo Clinic News Network.

ANSWER: Although sleep medications may be useful when you have occasional trouble sleeping, they aren't meant for long-term use. A better approach is to change your behaviors to cultivate quality sleep. An evaluation with your health care provider to check for underlying issues that could be negatively affecting your sleep also could be valuable.

Insomnia is defined as having problems getting to sleep or staying asleep three nights a week or more for at least three months. When dealing with insomnia, it’s important to rule out medical issues that could be driving it. For example, restless leg syndrome and sleep apnea are two common problems that can lead to insomnia. Some medications also can cause sleep problems. See your health care provider to review any medications you take, and investigate whether a medical condition could be contributing to your sleeplessness.

If an evaluation doesn’t reveal an underlying cause of insomnia, you may benefit from behavioral changes. These changes get your brain to associate your bed and nighttime with sleep.

First, establish a bedtime routine. For example, about 30 to 60 minutes before you go to bed, turn lights low. Turn off the TV and other electronic devices. Brush your teeth and wash your face. Change into pajamas and get into bed. A consistent routine each night gives your brain clear signals that sleep is coming.

Second, reduce the amount of wakeful time you spend in bed. If you get into bed and don’t fall asleep within 15 to 20 minutes, get up and go to another room. Keep your surroundings quiet and dimly lit. Don’t turn on the TV or other electronic devices. That will wake up your brain, rather than getting it ready for sleep. Instead, do some light reading, listen to quiet music or engage in relaxation techniques. Perform these activities sitting up, rather than lying down.

When your eyes get heavy and your head starts to bob, get back into bed. Don’t go back to bed when you’re just feeling tired. Wait until you’re sleepy. If you can’t sleep once you get into bed, or if you wake up again and cannot fall back to sleep within 15 to 20 minutes, repeat the cycle.

By minimizing the amount of time you spend in bed awake, you’re teaching your brain to associate your bed with sleep. Sometimes, people think it's a good idea to be in bed at night — even if they are not sleeping — because they are getting some rest. But that conditions your brain to associate being in bed at night with being awake — the opposite of what you want.

Another way to condition your brain to associate your bed with sleep is to avoid other activities in your bedroom. Don’t read, watch TV or spend much time in your bedroom during the day. When your alarm goes off, get up, start your morning routine and get out of the bedroom as soon as possible. Do this even when you haven’t slept well. Dozing in bed between snooze alarms won’t provide quality sleep, and it reinforces poor sleep patterns.

Also, pay attention to other health habits. Sometimes when you are not sleeping well and feel tired the next day, you’ll increase your caffeine intake. While this may help you during the day, it can complicate sleep at night. Work to reduce or eliminate caffeine in your diet. If you continue to use caffeine, consider gradually reducing the amount over time or try switching to half-caffeinated beverages. It is also a good rule of thumb not to consume caffeinated drinks after 3 p.m. or six to eight hours before bedtime.

Finally, don’t rely on sleep medication to cure insomnia. Prescription and nonprescription sleep medications are only intended for occasional, short-term use — typically no longer than four to five weeks at the most. Over longer periods of time, these medications can contribute to sleep problems and lower the quality of your sleep.

If you continue to have insomnia after trying behavior modification for several weeks, talk to your health care provider or consider consulting with a health care provider who specializes in sleep disorders. — Dr. Craig Sawchuk, Integrated Behavioral Health, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: Insomnia — what to do when you can’t sleep appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, Dr. Eric Matteson, chair of Division of Rheumatology at Mayo Clinic, will discuss the impact of arthritis on patients and society. Also on the program, Dr. Steve Alberts, chair of the Division of Medical Oncology at Mayo Clinic, will give an update on the latest in liver cancer treatment. And Dr. Craig Sawchuk, a psychologist at Mayo Clinic, will discuss how behavioral interventions can help treat insomnia.

To hear the program, find an affiliate in your area.

Follow #MayoClinicRadio, and tweet your questions.

Mayo Clinic Radio is on iHeartRadio.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

Access archived shows.

The post Mayo Clinic Radio: The impact of arthritis appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, Dr. Eric Matteson, chair of the Division of Rheumatology at Mayo Clinic, will discuss the impact of arthritis on patients and society. Also on the program, Dr. Steve Alberts, chair of the Division of Medical Oncology at Mayo Clinic, will give an update on the latest in liver cancer treatment. And Dr. Craig Sawchuk, a psychologist at Mayo Clinic, will discuss how behavioral interventions can help treat insomnia.

Miss the show, here's your Mayo Clinic Radio podcast.

To hear the program, find an affiliate in your area.

Follow #MayoClinicRadio, and tweet your questions.

Mayo Clinic Radio is on iHeartRadio.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

Access archived shows.

The post Mayo Clinic Radio: Impact of arthritis / liver cancer treatment / behavioral interventions for insomnia appeared first on Mayo Clinic News Network.

STD testing: What's right for you?
Sexually transmitted diseases (STD) are common, but the types of STD testing you may need depends on your age, sexual behaviors and other risk factors. In many cases, there are neither signs nor symptoms. That's why many experts prefer the term sexually transmitted infections, because you can have an infection without disease symptoms. Find out more about STD testing guidelines and what might be right for you.

EXPERT ANSWERS
What can I do about my insomnia?
Waking up in the middle of the night is called insomnia, and it's a common problem. Insomnia often occur during periods of stress. Over-the-counter sleep aids rarely offer significant or sustained help for this problem. There are some lifestyle strategies that may help, though. Learn more from Dr. Timothy Morgenthaler, a Mayo Clinic pulmonologist and sleep medicine specialist.

Can I manage my hot flashes without medication?
Hot flashes are the most common symptom of the menopausal transition. They can vary in frequency, intensity and duration. On average, symptoms persist for more than seven years. In the meantime, you may be able to get a handle on hot flashes by making some simple changes, such as dressing in layers and learning to relax. Learn more from Dr. Shannon Laughlin-Tommaso, a Mayo Clinic OB-GYN.

PLUS ADDITIONAL HIGHLIGHTS
First aid for a corneal abrasion
Slideshow: Age-related vision problems
Video: Squat with dumbbell
Sudden cardiac arrest: An overview

HEALTHY RECIPES
Polenta with roasted red pepper coulis
Sichuan broccoli and cauliflower
Sloppy Joes
Spicy snow peas

HEALTH TIP OF THE WEEK
When is it time to buy a new toothbrush?
Invest in a new toothbrush or a replacement head for your electric or battery-operated toothbrush every three to four months. Change it sooner if the bristles become irregular or frayed. Keeping a toothbrush for too long makes it difficult to clean your teeth well.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: The importance of a healthy mouth appeared first on Mayo Clinic News Network.

ANSWER: Melatonin supplements may help treat sleep problems in some adults. Melatonin is a natural hormone produced by your brain’s pineal gland. It’s normally synced with the rising and setting of the sun (circadian rhythm). Production increases as darkness approaches, peaks during the night and decreases as dawn arrives. Light exposure at night or when you normally would be sleeping — such as being in a different time zone or doing shift work — can throw off your circadian rhythm and melatonin production.

Melatonin supplements may help people whose melatonin levels are low. Multiple clinical trials suggest that melatonin can reduce the time it takes to fall asleep, increase total sleep time and improve quality of sleep. One study found that a relatively low dose of melatonin (0.3 milligrams) — one of the strengths available over the counter — was enough to improve nighttime sleep in older adults without drowsiness the next day.

Melatonin supplements generally have fewer side effects than do many prescription sleep drugs. For example, they don’t produce dependence. Among older adults, the risks of prescription sleep medications often outweigh the benefits. Side effects of melatonin are few but may include daytime sleepiness and tiredness on waking. Headaches and dizziness also can occur when taking melatonin supplements. Less common side effects can include abdominal pain, mild anxiety, irritability, confusion and feelings of depression. In general, however, melatonin supplements are considered fairly safe in the short term. More research is needed on the safety and effectiveness of long-term use.

If you’re considering taking a melatonin supplement to help you sleep, talk with your health care provider first. Melatonin can interact with certain drugs, including those taken for blood clotting disorders, high blood pressure and diabetes. Your health care provider may recommend adjusting medication or supplement dosages for the best effects on your overall health.

If you do decide to take melatonin, choose commercial supplements produced in a lab. Melatonin supplements made from animal sources may contain contaminants. In addition, avoid activities that require alertness, such as driving, for four to five hours after taking melatonin. (adapted from Mayo Clinic Health Letter) — Dr. Brent Bauer, General Internal Medicine, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: Melatonin may help you sleep appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, orthopedic surgeon Dr. Norman Turner III will discuss treatment for common foot problems and ways to prevent them. Also on the program, parasitologist Dr. Bobbi Pritt will have an update on the Lyme disease predictions for 2017. And critical care physician and sleep medicine expert Dr. Timothy Morgenthaler will try to help answer this common question: Why can't I sleep?

Here's your Mayo Clinic Radio podcast.

The post Common foot problems / Lyme disease update / sleep issues: Mayo Clinic Radio appeared first on Mayo Clinic News Network.

Long-term care: Early planning pays off
It's best to talk about long-term care early — before a sudden injury or illness forces your hand, leading to a hasty decision. Here's how to choose a facility, deal with finances and more.

EXPERT ANSWERS
Can exercising late in the day cause insomnia?
For some people, exercising within a few hours of bedtime may cause problems getting to sleep.

Are my annual colds really allergies?
Do you get a cold each spring and fall? It could be seasonal allergies. Learn how to recognize the signs.

PLUS ADDITIONAL HIGHLIGHTS
Slideshow: A look inside your eyes
Anaphylaxis: Symptoms and causes
Psoriasis and your self-esteem
Video: Take a break for meditation

HEALTHY RECIPES
Muesli breakfast bars
English cucumber salad with balsamic vinaigrette
Chicken quesadillas
Turkey pesto melt

HEALTH TIP OF THE WEEK
Is your lifestyle causing heartburn?
Heartburn can make your chest feel like it's on fire. Consider these lifestyle changes to prevent heartburn:

1. Lose excess weight.
2. Stop smoking.
3. Don't wear tight-fitting clothes.
4. Avoid heartburn triggers, such as alcohol, fatty foods, chocolate and mint.
5. Don't lie down soon after a meal.
6. Raise the head of your bed.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

NOW BLOGGING
Nutrition-wise: Eat well to age well
Research on diet and aging may make you rethink what you put on your plate. Here's what you should know.

Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: Spring cleaning and allergies appeared first on Mayo Clinic News Network.

THIS WEEK'S TOP STORIES
Insomnia treatment: Cognitive behavioral therapy
If you're searching for a good night's rest, medication may not be the answer. See how a sleep therapist can help you get to the root of your slumber problems.

Heart attack symptoms: Know what's a medical emergency
Besides chest pain, do you know the typical signs of a heart attack? And what are the symptoms for women? Find out here.

EXPERT ANSWERS
I'm a vegetarian. Will my plant-based diet help me control my cholesterol?
Going vegetarian may help you manage your cholesterol numbers, but choose your foods wisely. Keep this information in mind.

Autism treatment: Can chelation therapy help?
Find out why chelation therapy won't help with autism and why it might be dangerous.

PLUS ADDITIONAL HIGHLIGHTS
Appetizer recipes
Cough: When to see a doctor
Gas and gas pains: Lifestyle and home remedies
Video: How to choose a fitness ball

HEALTHY RECIPES
Shepherd's pie
Turkey bean soup
Turkey wrap
Buffalo chicken salad wrap

HEALTH TIP OF THE WEEK
Dreading a family holiday gathering?
Family tension often runs high during the holiday season. Consider this a time to set differences aside. Try to accept loved ones as they are ― even if they don't live up to all your expectations. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress. too.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

NOW BLOGGING
Nutrition-wise: Is yo-yo dieting dangerous?
Do you repeatedly lose weight and then regain it? That's called the yo-yo effect. Not only is it frustrating, but it also may put your health at risk.

Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: Can’t sleep? appeared first on Mayo Clinic News Network.