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5 Ways To Have A More Productive Doctor’s Visit

5 Ways To Have A More Productive Doctor’s Visit

Going to see the doctor can be a stressful experience. In ten to fifteen minutes you must explain your complaint, watch as your doctor examines you, then discuss the diagnosis and treatment plan. That’s a lot of information to absorb in a short period of time and it’s hardly surprising some patients leave their doctor’s office feeling bewildered.

The good news is that there are things that you can do to improve your experience at your doctor’s office, and these simple strategies can make a marked change in how you perceive the visit as well as your overall health outcomes. In this article we’ll discuss five such techniques for getting past the things you are probably doing wrong at your doctor’s appointment.

Write things down.

Studies have shown that patients cannot recall upwards of 40% of medical information that their doctor provided during a consultation. Yet, many patients don’t bring paper or pen nor do they ask their doctor to write down the details of their specific treatment plan.  The generic treatment handout is hardly a substitute for the detailed information the doctor provides during the visit.

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    It’s important to write the details down because medical errors are a fact of life.  Did the Doctor say 10mg of that medicine or 15mg?  Are you sure that the dose sent to the pharmacy is in fact correct and not just a typo made by an overworked and stressed medical professional?  Minor errors like these affect hundreds of thousands (ref) of Americans yearly, and are instantly and completely resolvable simply by writing things down and keeping your own records.

    You may also be able to significantly affect the outcome of your disease or injury through the simple act of taking psychological control of your health and keeping a journal of what your doctor said and how you plan to implement his recommendations. It’s remarkable how powerful writing things down can be.

    Pay attention to comments about lifestyle.

    Doctors spend countless hours telling their patients to pay attention to their lifestyle, to lose weight, to eat right, to take their blood pressure and diabetes medications as prescribed. Many patients simply ignore these recommendations and go on with their lives.

    If your doctor says you need to lose weight, you’d should ask how they recommend you do that rather than simply letting the comment pass.  If they say 30 minutes of exercise each day, then make a joint plan to do that, as well as a follow-up appointment when you can come back in and measure progress.   There’s a good chance that after listening to your question your doctor will be absolutely thrilled.  After all, how many patients take the time to engage with their physician and actually do what they are told?

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    Don’t expect a pill at every visit.

    Many patients expect a simple solution to their problems and nothing is simpler than popping a pill.  In many cases medication may not be required to resolve your problem, and the risk of side effects may outweigh the benefits. Doctors know this only too well, but may feel pressured by their patients who expect a pill as the outcome of the visit.

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      Before you agree to take a medication ask the doctor about the side effects, and question if the net benefit of the medicines outweighs the risks.  This simple candid question signals your willingness to not be one of “those people” who has to have pills when they are not needed and encourages your doctor to think of alternative therapies that could be used.

      One truly saddening side effect of our pill culture is addiction, and the number one controlled substance prescribed in the USA is OxyContin.  While it may seem like a good idea to get that script for a more powerful medicine just in case, or because your OTC medicine isn’t doing the job, avoid the temptation to use more powerful medicines unless they are absolutely required.  Remember, addiction is a terrifying force that wrecks homes and lives, and it all starts with that first pill.

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      Keep asking questions!

      Asking questions can be a highly effective way to turn a medical appointment into a productive time where both you and your doctor think of ways to better understand and treat your condition.  Questions focus your thoughts at a time when your natural tendencies to be distracted can overwhelm you.

      It’s always a good idea to come to the appointment with a list of questions written out and ready to go. I like to hand these to the doctor at the beginning of the appointment so they have a chance to really express their opinions on these points as we go, rather than waiting until the last five minutes.

      Be informed before the appointment.

      If you’re going to ask sensible questions during your appointment, you’ll probably need to do some research of your own before the appointment, particularly if it’s a follow up or a referral to a new doctor and you already have a preliminary diagnosis.

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        Researching medical conditions on the internet is a contentious issue as the amount of factual and accurate data out there is greatly outweighed by the mountains of “expert” opinions that can be found on almost very condition.  It’s important to use well curated resources such as WebMD, MedLine, as well as the websites of the major hospitals in the US such as the Mayo and Cleveland Clinic.

        The purpose of your research is not to challenge your doctor’s expertise by becoming an expert yourself.  It’s very easy to read a few short summary pages and think you can make a good diagnosis, but your doctor has years of experience in both the literature and the clinic to draw on, and is certainly in a better spot to answer questions.  You just need to be able to understand what’s being said so that you can make the best possible decisions in your own care, and research can help you do that.

        Featured photo credit: flickr via flickr.com

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        Colin Rhodes

        Chief Technology Officer

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        Last Updated on October 5, 2020

        Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

        Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

        Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

        I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

        This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

        What Is Intermittent Fasting?

        As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

        While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

        The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

        Getting Started With Intermittent Fasting

        Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

        The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

        It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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        My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

        You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

        Tips To Make Intermittent Fasting Easier

        1. Drink Plenty of Water

        Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

        2. Take in Caffeine in the Morning and Early Afternoon

        The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

        3. Avoid Artificially Flavored Drinks

        One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

        4. Don’t Gorge at Your First Meal

        The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

        To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

        5. Minimize Processed Carbohydrates and Sugars

        While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

        Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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        You can find some carb sources that will aid your weight loss journey here.

        How Intermittent Fasting Helps You Lose Weight

        Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

        This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

        Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

        Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

        The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

        Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

        Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

        One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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        This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

        Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

        Intermittent Fasting Weight Loss FAQs

        Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

        Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

        How Much Weight Will I Lose?

        The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

        While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

        Can I Work out While Fasting?

        Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

        The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

        Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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        Won’t I Lose Muscle When I Fast?

        First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

        Is Fasting Safe?

        As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

        I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

        Are There Any Supplements I Can Take to Make Fasting Easier?

        As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

        I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

        For supplements to specifically help with digestion, check out this article.

        Conclusion

        Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

        If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

        More About Intermittent Fasting

        Featured photo credit: Toa Heftiba via unsplash.com

        Reference

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