Dr. Mark and Michele introduce you to the condition known as Nocturia. What it is and how to keep it from interrupting your sleep. Then troubling back pain, remedies and exercises to help you escape the anguish.
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When hormones decline, the sphincter tone in the bladder declines. So the tone between the sympathetic and parasympathetic components of the bladder get out of balance. You know, you see, that commercial it's gotta go, gotta go, gotta go. Well, that is a neurological imbalance in the bladder.
Speaker 2:
First thing I'm going to talk about is posture and, like when I'm sitting here doing this particular television show, I don't really it's not best for me to lean over here like this. It might look cool, you know, but it's best for me to sit up with good posture, sit on your sit-spons.
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Speaker 1:
Are you waking up to go to the restroom in the middle of the night? Many people ask us the question how can I help this thing called nocturia, which means nighttime urination?
Speaker 2:
I gotta go pee right now. No, no, honestly, it's really funny. You know a lot of people suffer from that. You know they wake up multiple times a night. Now, I know there is a thought process that, well, I go back to sleep a lot, but bottom line is, you don't want to be woken up to have to go urinate seven or eight times a night, and that's what we're talking about with nocturia. You know, there's some things that can contribute to that, though, of course, Well, a lot of things can contribute to that.
Speaker 1:
Number one is, when hormones decline, the sphincter tone in the bladder declines. So the tone between the sympathetic and parasympathetic components of the bladder get out of balance. You know, you see that commercial, it's gotta go, gotta go, gotta go. Well, that is a neurological imbalance in the bladder which oftentimes can be handled with a couple things. Number one is Kegel exercises. Number two is get your hormones checked and get your hormones balanced, and that stands for men and women alike. Males oftentimes have an enlarging prostate as they get older. Therefore they don't empty their bladder completely when they go to urinate. So Kegel exercises, again, can strengthen the bladder and strengthen the amount of urination that is excreted. At the time of urination People will say well, you know, I've got to drink half my body weight in water in a day. Well, that's the old adage. What people don't understand is that's not your body weight, it should be your lean body weight. So it's important to have a body composition analysis done and then take your lean body weight and divide that in half, and that's the ounces that you should focus on, remembering also that you can only really absorb about four ounces every 15 minutes unless you're actively exercising. So waking up and jugging down that big you know eight ounces, 12 ounces of water so you can get it out of the way, really doesn't help your body flush itself. It's better to sip all day long and then maybe start to decrease the amount of water that you're taking in around the hour of six o'clock at night so that your bladder is not still having to do the work when you're going down to sleep.
Speaker 2:
I've explained it like this to people before as we age, you know things happen with our vascular, your and our muscular system, you know. So all that process. You're talking about this fincter and being able to push that urine out of that bag. You know that it's holding there. So think about this your bladder as a bag of waste products, liquid, and you have to contract to pull that out of there. As we age, the muscles lose strength, they lose power, and so what I believe happens as well is we're not able to pull out of there. So therefore there's a little bit more in there than we normally would, leaving less space to fill up, to have to go again, and so that's something good to understand. So the things you talked about, we're going to help that, I think too. If you've got a swollen prostate, of course you can take some prostate supplements, namely that would contain like ingredients like saw palm, atto and nettles that could help shrink that prostate, eating healthy. You know we've done segments before on anti-inflammatory diet. Sometimes the prostate gets swollen because it's inflamed or it's infected. That's not good. Sometimes it just swells up anyway. But we can keep that at bay by doing the right things. And then, certainly, when we talk about water I mean the right amount's important. As you get into the evening, probably start doing more sipping than chugging. That would be a good tip.
Speaker 1:
Yes, like after the hour of six o'clock, you know, begin the sip instead of the chug, for sure.
Speaker 2:
Yeah, there's no reason to keep chugging it Now. Personally, I'll have a cup of water there by the bedside and it's going to sound quirky. But even when I do have to get up to go urinate, I will have a drink sip. I'll fill my mouth full before I go back to bed. I do that for the opposite reason. I'm not trying to think about over hydration, I'm thinking about being under hydrated. I don't want to become dehydrated because if you get up to morning you know the thing is what you should do then at that point in time you should be drinking the whole glass even before you start drinking your coffee, if you go to that pathway. So it's important. You know we've got to make sure we're continuing to keep the water in there, because their body is what? 65-70% water, so we need water. So don't fear that because it's caused you to have to go to the bathroom. But again, it's timing and it's really maximizing the idea of that, because when you don't urinate, you're not able to eliminate toxins.
Speaker 1:
Also, if you get to a point where you're urinating five, six times a night, we have to think about other things. Is there an infection going on? Is there an outlet obstruction going on? Do you have a polyp inside the bladder? So if the simple tips don't help you, it might be time to have a bigger workup done to make sure something is not looming that needs to be taken care of.
Speaker 2:
Well, I can't forget type 2 diabetes.
Speaker 1:
Right, that's, that's the classic right there, that's going to create polyuria. That's right.
Speaker 2:
So you know, if you're urinating a lot and you've never had your blood sugar tested or your insulin score tested, you probably need to do that. It's a big deal to make sure you're looking at the right things and just don't blame it on one thing.
Speaker 1:
That's right. Sugar is a diuretic, so if it's in the urine, water follows sugar because of its osmotic potential. So you're going to lose your water if your sugars are high.
Speaker 2:
Clear. And so, folks, here's the thing Nocturia is something that may happen a little more frequently as we age, Given got it, but it doesn't have to be something that affects your life or the quality of your sleep. So do these few things analyze it correctly, treat it correctly and understanding it's good, and then, hopefully, you'll enhance your good night's sleep. Hope that helps.
Speaker 1:
Discover the definition of what nocturia is. We'll explain what waking up to pee several times a night might mean.
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Hey there, kevin Sorbo, here Now, deep down, we know this we're more than just a brain and a body. We're a spirit, we're a soul and we're also a physical temple. If you hit the wall when you're trying to improve one aspect of your being, it's probably because, well, other aspects are sabotaging our success. So that's why diets don't work and, frankly, why so much conventional wisdom from our so-called medical establishments falls flat. Doctors Michelle and Mark Sherwood have a very different approach. I should know because I have to be one of their patients. They address the whole person to get to know you, your challenges and, more importantly, what your goals are. Then they offer a complete plan that addresses your unique biology and your heart. They'll help you discover what you need to experience transformation. So find out more at Sherwoodtv slash Sorbo. That's Sherwoodtv slash Sorbo, or see the link before. Now I'm heading for a workout. You should be going for a workout too. All right, guys, god bless.
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Speaker 2:
Well, first, we probably understand that as we age those spaces in our disc on the front half of our body begin to get thinner and we begin to sort of lean over, you know, we begin to sort of bend up the leaning tower of PISA. The leaning tower of PISA. So we've got to think that our musculature has got to be maintained to hold that thing up. So first thing I'm going to talk about is posture. You know, like when I'm sitting here doing this particular television show, I don't really it's not best for me to lean over here like this. It might look cool, you know, but it's best for me to sit up with good posture, sit on your sit spoons and hold my back and my shoulders back. Now, where do people sit today? They sit like this, you know they got their shoulders rolled forward, their backs are bent over, their head is down, their cervical area's bent over like this, and their hands are right here. That's not good posture, you know. So we have stand-up desks that we do and kind of stand up and work on standing up. That's a helpful tip.
Speaker 1:
Yeah, through time, if we don't have good posture, we end up with what's called the shopping cart sign, where you know, you're just uh, look like you're holding onto a shopping cart as you're walking through space.
Speaker 2:
Interesting. You know those old diagrams of the birth, growth, living and death cycle you got. You know like a baby is is lying down, then he crawls, then he stands up and stands up straight and then they begin to bend over and finally they end up flying on the ground and they're dead. The bottom line is it doesn't have to be like that. You can work on posture all the time, hold your shoulders back, pretend you're standing at attention the whole time, and I think that's a really good thing to do, that every person out there can do right now.
Speaker 1:
Yeah, there are certain postural exercises that I've taught long-term, the nine functional movements that you should do before you weight load your spine. So posture is very important. Another thing that's very important is this thing called body weight. If you start getting a little bit heavy around the middle, that weight around the middle is pulling your back forward. So it is. It's compressing your discs on one side and expanding them on the other, and eventually that means nerve pain.
Speaker 4:
Yeah.
Speaker 1:
So we've got to get body composition in line so that our discs don't have so much pressure on them, and we have to balance the musculoskeletal structure with good exercise. We have to stay strong front to back, right to left and side to side, so that everything maintains musculoskeletal strength, so that that also holds the space between the vertebra and keeps the pressure off the discs. So weight management is very important and strength training is very important on all regions of the spine.
Speaker 2:
Well, it's fascinating. You know, the first time I started thinking about this a lot was you've said that for extra, every extra unnecessary pound and make like fat tissue. It's like 10 pounds in your joints. And I look at, here's a person standing up and they've got a belly out here that's going to pull them this way. So, like you said, it's going to compress the front half. They're going to try to pull the back half back to head up. It's also going to expand the spaces over here, so it's creating imbalance. When you lose weight, this is crazy. Again, you lose. That it forces you to kind of readjust your posture. That, and so people can actually have back pain by both gaining weight and even losing weight, can't they?
Speaker 1:
They most certainly can. So a few other remedies for acute or chronic back pain. First let's define the two. Acute back pain is back pain that is present for a week to three weeks. When it starts to become a month or longer, that's chronic back pain and really needs to be looked at for what the cause is and why it's still there. Other remedies for back pain are you can wear a neoprene waist wrap and that neoprene waist wrap kind of creates like a support strut, if you will, around your back while it's trying to recover. There are anti inflammatory supplements that you can use. One of our favorites is omega three fatty acids. Yes, that's like changing oil in the engine of your car. If you get too many omega sixes, it's likely that your tissues are rigid and aren't flexible, so we've got to get that omega three concentration up there. Next would be like we use synovix DJD, which has glucosamine, chondroitin and MSM in it. Those are glycosaminoglycans fancy word for water binders. They bring water into the cartilaginous components in your joints and help improve the shock absorption of the discs and the connective tissues. So there's that. There are other anti-inflammatory botanicals and herbals that we use that can help take pain and inflammation down.
Speaker 2:
Can't forget about that thing called magnesium. That's a big one right there. A lot of people forget that magnesium is known as the great relaxers. So all these things should be utilized because back pain is so common today in it.
Speaker 1:
Well, I mean, but I see one person every day with some form of back pain, and when it gets to a point that nothing is working and we know that it's either a ligament or a disc problem, we have other therapies like prolotherapy or platelet-rich plasma that can improve the strength of the ligaments that actually don't have a blood supply and sometimes get so weak they can no longer hold the spine straight.
Speaker 2:
We've both had that done. It's really good. So take all this, these tips we've given you about your back pain, and begin to put all your troubles in the back past. How about that for a little play on words? Hope that helps.
Speaker 1:
I like it.
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