Family medicine physicians in the UAB Department of Family and Community Medicine are answering some frequently asked questions about common health concerns on social media. 

Here is a recap of the questions covered in April:

How does sleep impact my overall health? How much sleep should I be getting each night?

Sleeping is vital for your overall health. B. Earl Salser Jr., M.D., associate professor and director of Medical Student Education, explains why we need to sleep more.B. Earl Salser, M.D.

According to the Center for Disease Control and Prevention, more than 1 in 3 adults are not getting enough sleep on a daily basis.

"The general consensus of medical sleep experts is that adults should get 7-8 hours of sleep nightly for optimal health benefits,” Salser said. “Sleeping less than 7 hours has been associated with an increased risk of obesity, diabetes, high blood pressure, heart disease, stroke, depression, and increased risk of death.”

Salser notes that lack of sleep is also is connected with an impaired immune system, poor job performance, poor concentration and a greater risk of accidents.

“Infants, children and adolescents have various levels of necessary sleep that benefit their health, brain development and school performance,” Salser said. “This can range from 8-16 hours dependent on age.”

Salser suggests consulting your family doctor or pediatrician regarding the number of hours of sleep to provide the maximum health benefits to your child or adolescent’s growth and development."

How much water do I really need to drink every day?

Ksenia Blinnikova, M.D., MPH, assistant professor, shares her answers about daily water intake.

Ksenia Blinnikova, M.D.Beverages have a significant impact on one's dietary quality, Blinnikova said. Drinking water can prevent dehydration, mood changes, constipation and kidney stones.

Water is one of the most important and beneficial beverages and getting enough water every day is important for your health, Blinnikova said.

“The daily fluid intake (total water) is the amount of water consumed from foods, plain drinking water and other beverages,” Blinnikova said. “On average men should consume 2.5L/day (around 80 oz) and women 1.6L/day (54 oz) of water.”

Blinnikova explains that the amount of recommended water consumption depends on a lot of things: physical activity, overall health and medical conditions, medications, diet, ambient temperature, humidity to name a few.

Blinnikova suggests talking to your primary care provider and getting more specific advice on the water intake that is recommended for you.

I want to have a baby soon. What should I do to make sure my body is ready?

If you’re considering pregnancy, pre-pregnancy health can increase the chances of getting pregnant and prevent complications. Sumayah Abed, M.D. and assistant professor, shares her answers about pre-pregnancy health.

Abed says that a pre-conception visit is recommended to talk about how to maintain a healthy pregnancy.Sumayah Abed, M.D.

“Patients who are considering pregnancy should be sure they are taking folic acid a few months before conception, eating a healthy diet rich in vitamins, minerals and fiber, maintaining a healthy body weight and exercising regularly,” Abed said.

According to the CDC, women of reproductive age can take 400 micrograms (mcg) of folic acid a day. Folic acid is a B vitamin and is important in cell growth and red blood cell formation. Folic acid is crucial in pregnancy to reduce the risk of birth defects of the brain and spine. Foods rich in folic acid include dark leafy green vegetables, oranges, lemons, bananas, strawberries, beans, peas and nuts.

Abed says patients should also prioritize getting plenty of sleep and stop behaviors such as smoking and drinking alcohol or consuming large quantities of caffeine. The American Pregnancy Organization recommends limiting caffeine intake to 200 mg a day.

Abed suggests that those with pre-existing conditions or family history of hypertension, diabetes, mental illness and others should talk with their providers about treatment options during pregnancy before becoming pregnant.

I think I hurt myself exercising. what are some things I can do to treat a minor injury at home?

Exercising is a great way to keep your physical and mental health in great condition. Injuries while working out can happen but don’t let it from keeping you from exercising. Heath Hale, M.D., MPH, associate professor, director of the Sports Medicine Clinic at Student Health Services, and UAB Athletics medical director, explains how to treat a minor injury.

Heath Hale, M.D."First, assess the severity of the injury by asking a few questions: Does it cause significant dysfunction (i.e., can you bear weight on the limb/area, can you move it without significant pain?), is there swelling and is the pain manageable by over-the-counter medicines at home,” Hale said.

Hale says if the injury cannot bear weight and the pain is not manageable at home, seek medical care as soon as possible.

After evaluating the injury, implement some measures to avoid further injury such as applying a brace or bandage (depending on the injury), Hale says.

“Next, control pain, swelling and acute inflammation by applying ice and resting the injured area,” Hale said. “If you are feeling ok to treat it at home, use recovery training such as light stretches and basic range of motion exercises once the acute pain and swelling have decreased.”

Hale suggests talking with your doctor if you have further questions or are concerned that your injury is more serious than a sprain or strain.

For weekly answers to more frequently asked questions, follow the Department of Family and Community Medicine on social media.

Written by Kenia Hernandez