Managing Light Exposure

Impact of Light and EMF on Cortisol, Melatonin, and Blood Sugar

Filtering blue light at night: blockbluelight.com

By John Fisher, PhD

In today’s world, our exposure to artificial light is nearly constant. From computer screens to LED lighting, and even WiFi and cell phone signals, our bodies are absorbing unnatural frequencies of light. This exposure can significantly impact our health, especially when it comes to hormones like cortisol and melatonin, and metabolic processes such as blood sugar regulation. Understanding how to mitigate these effects is crucial for maintaining optimal health.

1. The Role of Cortisol, Melatonin, and Blood Sugar

Cortisol, the body’s stress hormone, naturally rises in the morning with exposure to sunlight, helping you wake up and feel alert. In contrast, melatonin, the hormone responsible for regulating sleep, begins to rise in the evening when light exposure decreases, signaling the body to rest.

However, when we expose ourselves to non-native electromagnetic fields (nnEMF) or artificial light at night (ALAN), especially blue light from screens and LEDs, we disrupt this natural rhythm. Blue light delays melatonin production and increases cortisol, which can lead to high blood sugar levels, poor sleep, and metabolic issues over time.

For more information on the connection between light exposure and health, this article contains over 5,400 references documenting the effects of artificial light on well-being.

2. Reducing Blue Light Exposure

Managing your light environment is key to maintaining healthy cortisol and melatonin levels. Here are some actionable tips to reduce artificial light exposure:

• Change Device Settings: Use the low blue light emission settings on all devices, including phones, tablets, and computers, throughout the day, not just at night. Reducing blue light will help minimize the disruption to your circadian rhythm.

• Avoid Artificial Light After Sundown: Once the sun sets, avoid using any form of artificial light as much as possible. Red, orange, and yellow light frequencies, such as from candles or campfires, are more natural for your body. Anything in the blue spectrum (including from WiFi and phones) can elevate cortisol and blood sugar levels.

• Turn Off or Reduce nnEMF Exposure: WiFi, phones, and other electronic devices emit light frequencies that are part of the electromagnetic spectrum. Turning off WiFi, unplugging devices, and switching phones to airplane mode at night can help reduce exposure. If you want to check if you live near a 5G station or other power sources that could be affecting your health, you can use this tool to check the proximity of towers and antennas.

3. Consider Light-Blocking Glasses and Bulbs

For those who need to use screens after dark, it’s essential to take additional measures to minimize the impact of blue light.

• Use Blue Light Blocking Glasses: Even on low blue light settings, screens still emit harmful blue light frequencies. Wearing blue light-blocking glasses is a great way to protect yourself. There are affordable options available on Amazon, but for higher quality, consider brands like TrueDark or BlockBlueLight.

• Switch to Red or Blue Light-Free Bulbs: At night, use red light bulbs or blue light-free bulbs to light your home. Red light is the most natural for the evening and least likely to disrupt your melatonin production. Blue light-free bulbs are also a good option if you need more light for activities, though they may still emit some green light, which isn’t ideal for nighttime use.

4. Natural Lighting Options: Fireplace and Candles

Using natural light sources like a fireplace or candles is an ideal solution to avoid artificial light at night. These light sources emit only the red, orange, and yellow frequencies, which are much easier on the body’s natural rhythms. If it’s feasible, relying on these options for evening lighting can greatly improve your sleep quality and overall health.

5. Be Mindful of Your Environment

Finally, it’s important to be aware of your surroundings when it comes to nnEMF. If you live near a 5G tower, power station, or other major electromagnetic sources, you may be exposed to higher levels of radiation, which can exacerbate health issues, including hormonal imbalances and disrupted blood sugar regulation. You can use this resource to find out if there are any major EMF sources near your home.

Conclusion: Small Changes, Big Impact

Making gradual changes to reduce your exposure to blue light and nnEMF can significantly improve your overall health by promoting better sleep, balanced blood sugar, and a properly functioning circadian rhythm. Whether you start by turning off devices before bed or using blue light blocking glasses, these steps will help protect your body from the negative effects of artificial light. For more information and resources, check out BlockBlueLight, and always prioritize getting as much natural sunlight as possible during the day to support optimal cortisol and melatonin levels.

Source: email from Dr. Chris Bosler

Managing Type 2 Diabetes

Key Strategies for Better Health

by John Fisher, PhD

photo: clpmag.com

Managing Type 2 diabetes is not just about regulating blood sugar levels through diet and medication—it's about a holistic approach that considers lifestyle factors like sleep, exercise, light exposure, and supplementation. In a world full of constant challenges, it’s essential to understand how everyday habits can influence blood sugar, cortisol levels, and overall health. By making gradual, consistent changes, individuals with Type 2 diabetes can improve their health outcomes and live fuller lives.

1. Prioritize Balanced Meals and Protein Intake
One of the most critical aspects of managing Type 2 diabetes is maintaining balanced blood sugar levels through diet. Protein plays a key role in stabilizing blood sugar and ensuring satiety after meals. By incorporating high-quality animal protein with each meal—whether breakfast, lunch, or dinner—people with Type 2 diabetes can prevent spikes and crashes in blood sugar. A well-rounded meal should include lean meats, fish, eggs, or plant-based protein sources.

Many individuals with Type 2 diabetes experience dizziness and low energy when blood sugar levels drop. To combat this, it’s essential to eat regularly and avoid long gaps between meals. Snacks rich in protein can also help maintain balance. Collagen protein, found in smoothies, can be an easy way to boost protein intake, though some people may need to explore additional sources like whey protein.

2. Improve Sleep Quality and Consistency
Quality sleep is essential for everyone, but for those managing Type 2 diabetes, it plays an even more crucial role. Sleep deprivation and inconsistent bedtimes can disrupt blood sugar regulation and increase insulin resistance. Aiming for a consistent bedtime, around 10:30 PM, allows the body to rest and recover, ensuring better control over cortisol levels—another hormone that can spike blood sugar when disrupted.

Individuals with diabetes often experience fragmented sleep, waking up multiple times a night due to blood sugar imbalances or the need to urinate. By establishing a regular sleep schedule, most people can reduce nighttime disturbances and improve overall sleep quality.

3. Optimize Light Exposure
Light exposure plays a significant role in the regulation of both cortisol and melatonin—two hormones that affect blood sugar levels and sleep patterns. While natural sunlight during the day is beneficial, too much blue light exposure from LED screens and artificial lighting in the evening can raise cortisol levels, which in turn leads to higher blood sugar.

It’s recommended that individuals with Type 2 diabetes aim for at least one to two hours of direct sunlight each day, especially in the morning or early afternoon. This helps regulate circadian rhythms, supporting better sleep and reducing the risk of nighttime blood sugar spikes. Avoiding artificial blue light in the evening by using light-filtering bulbs or limiting screen time can improve sleep and hormonal balance.

4. Consider Supplements Thoughtfully
Supplements can play an important role in managing diabetes, especially when used under medical supervision. For example, enzyme supplements are sometimes used to support digestion and metabolism. However, it’s essential to consult with a healthcare provider to determine if supplements are necessary based on individualized stool or blood tests.

The goal of supplementation is to address specific deficiencies or support metabolic functions, but long-term reliance on supplements may not always be necessary. A personalized approach, driven by ongoing testing and evaluation, will help determine which supplements are beneficial.

5. Monitor Blood Sugar and Overall Health
Regular testing, whether through blood work or stool tests, is vital for understanding the body’s current state and how well diabetes management strategies are working. Monitoring helps individuals understand how food, exercise, and other lifestyle changes are impacting their blood sugar levels.

Scheduled tests provide essential data for adjusting treatment plans. Working closely with a healthcare provider ensures that both the short-term and long-term strategies are effective.

Conclusion
Managing Type 2 diabetes requires a multifaceted approach that extends beyond simply watching blood sugar levels. By focusing on diet, especially adequate protein intake, improving sleep quality, optimizing light exposure, and thoughtfully considering supplementation, individuals can take control of their health. Small, consistent changes can make a big difference, and regular monitoring will help adjust the plan as needed to ensure long-term success.

Maintaining a balanced and proactive approach to managing Type 2 diabetes can empower individuals to live healthier, more energetic lives.

Source: Interview with Dr. Chris Bosler

Self-Concept, Identity, and Self-Presentation

A Path to Professional Growth in Healthcare

image created by chatGPT

by John Fisher, PhD and chatGPT

In healthcare, the way professionals perceive themselves and present their identity plays a crucial role in their effectiveness with patients and colleagues. A strong sense of self-concept, clear professional identity, and thoughtful self-presentation are not just personal traits but essential components that impact patient care, communication, and overall job performance. These factors influence how healthcare providers interact with others, handle stress, and navigate the complexities of their roles. By intentionally developing self-concept, identity, and self-presentation, healthcare professionals can foster better relationships, improve patient outcomes, and enhance their own sense of fulfillment in the workplace. In this article, we’ll explore strategies for cultivating these key aspects of professional growth.

Self-concept refers to how individuals perceive themselves, encompassing their beliefs, values, abilities, and overall self-image. It includes how one sees their strengths and weaknesses, and it influences how they approach challenges and interactions. In healthcare, a strong self-concept can affect a professional’s confidence, decision-making, and ability to connect with patients and colleagues.

Identity is how someone defines themselves, both personally and professionally. In healthcare, professional identity often involves the roles and responsibilities a person holds—whether as a nurse, doctor, or therapist—and how they see themselves in relation to those roles. It includes both the internal sense of self and how they align with the expectations and values of the profession.

Self-presentation is how individuals choose to portray themselves to others. In the context of healthcare, self-presentation impacts how professionals communicate with patients, collaborate with colleagues, and manage their overall presence in high-stress situations. It involves body language, tone of voice, and even how a professional responds to challenges, all of which contribute to the trust and rapport they build with others.

Developing Self-Concept, Identity, and Self-Presentation in Healthcare

To grow in these areas, healthcare professionals need to engage in self-reflection, self-care, and a continuous evaluation of how they present themselves to others. Here’s how you can develop these traits to enhance your professional effectiveness:

1. Self-Reflection

Self-reflection is key to understanding your self-concept and recognizing how it affects your work. By regularly reflecting on your thoughts, feelings, and actions, you gain insight into how you view yourself and how this influences your interactions with patients and colleagues. For example, a nurse who identifies as a compassionate caregiver will take the time to listen and empathize with patients, even during stressful moments.

Practical Tip:
At the end of each day, set aside time to reflect on your interactions with patients. Ask yourself how your actions aligned with your values and professional identity and think about how you could improve next time.

2. Understanding Self-Concept, Self-Image, and Self-Esteem

Your self-concept is made up of your self-image (how you see yourself) and your self-esteem (how you feel about yourself). In healthcare, these elements are fundamental to building confidence and competence in your role. For instance, if you see yourself as a skilled practitioner but have low self-esteem, this could impact your ability to effectively communicate with patients and colleagues.

Practical Tip:
Focus on areas where you excel, such as patient care or teamwork, and build on those strengths. Regularly take stock of your progress and achievements to boost your self-esteem and reinforce a positive self-concept.

3. Professional Identity

Developing a strong professional identity involves understanding your role in healthcare and aligning it with your personal values. For example, if you see yourself as a patient advocate, you may be more likely to spend extra time explaining treatment options or addressing patient concerns. Building this sense of identity helps you stay grounded in your profession, especially during challenging situations.

Practical Tip:
Take time to define what being a healthcare professional means to you. Write down the values and principles that are important to you and reflect on how these guide your actions in the workplace.

4. Self-Presentation and Patient Communication

How you present yourself in healthcare affects the way patients and colleagues perceive you. Simple factors like body language, tone of voice, and attitude can greatly influence patient trust. For example, a doctor who maintains eye contact, uses a calm tone, and takes time to explain procedures will make patients feel more confident in their care. Conversely, a rushed, distracted manner may make patients feel undervalued or anxious.

Practical Tip:
Practice active listening with your patients. Give them your full attention, ask clarifying questions, and acknowledge their concerns. This form of self-presentation helps you appear more compassionate and trustworthy.

5. Self-Care to Strengthen Self-Concept

In healthcare, self-care is essential to maintaining a positive self-concept and identity. When you prioritize your well-being, you are better equipped to present yourself in a confident and composed manner. Self-care can include physical activities, mental health practices, or even engaging in hobbies that bring balance to your life. By caring for yourself, you ensure that you can care for others effectively.

Practical Tip:
Incorporate small self-care habits into your routine, such as taking short breaks during your shift, practicing deep breathing, or engaging in a hobby after work. This can help you recharge and maintain a healthy self-concept.

Conclusion

Developing self-concept, identity, and self-presentation in healthcare is a continuous process that requires self-reflection, awareness, and intentional effort. By understanding how you see yourself and how you present that identity to others, you can improve patient care, foster better relationships with colleagues, and build a more fulfilling career. These personal and professional growth steps are essential to becoming an effective healthcare provider, grounded in empathy, confidence, and clear communication.

Examples from Healthcare

1. Building Trust with Patients:
   A physical therapist who takes the time to explain exercises clearly and demonstrates understanding of a patient’s pain shows empathy through their self-presentation. By speaking kindly, listening actively, and offering tailored advice, the therapist strengthens their bond with the patient, making the patient more likely to adhere to their treatment plan.

2. Handling Stressful Situations:
   In an emergency room, a physician’s ability to maintain composure and communicate confidently is essential. Patients and their families often look to healthcare providers for reassurance in high-stress situations. A doctor who presents themselves as calm and in control can help alleviate a patient’s fear, even when delivering difficult news.

3. Fostering Team Collaboration:
   During a busy hospital shift, a nurse who regularly checks in with colleagues and communicates openly about patient needs can significantly enhance team dynamics. By presenting themselves as approachable and supportive, the nurse encourages a culture of collaboration, ensuring that patient care is seamless and that team members feel respected.

Here are 10 multiple-choice questions based on the above article:

1. What is self-concept in the context of healthcare? a) The way a healthcare provider presents themselves to others
   b) The perception an individual holds about their own abilities and self-image
   c) A method of diagnosing patient issues
   d) A set of professional guidelines for healthcare workers

2. How does a strong self-concept affect healthcare professionals? a) It leads to overconfidence in decision-making
   b) It boosts their ability to connect with patients and colleagues
   c) It makes them focus more on administrative tasks
   d) It prevents them from improving their skills

3. Professional identity is shaped by: a) Personal values and professional roles
   b) Only academic qualifications
   c) Physical appearance
   d) Patient feedback only

4. Why is self-presentation important in healthcare communication? a) It only influences how colleagues perceive you
   b) It affects how patients and colleagues trust and interact with you
   c) It has no impact on patient care
   d) It is important only for public speaking events

5. What is one key strategy for improving self-presentation in healthcare? a) Avoid making eye contact with patients
   b) Communicate in a rushed manner to save time
   c) Practice active listening and give full attention to patients
   d) Focus solely on technical skills

6. How can self-reflection help healthcare professionals? a) By allowing them to better understand their thoughts, feelings, and actions
   b) By helping them memorize patient records
   c) By giving them more time for administrative tasks
   d) By avoiding difficult conversations

7. Self-care is important for healthcare professionals because: a) It prevents them from forming emotional connections with patients
   b) It helps maintain their energy and overall well-being, improving patient care
   c) It allows them to work longer hours without fatigue
   d) It improves their ability to multitask

8. Which of the following is a self-care practice healthcare professionals should consider? a) Avoiding breaks to increase productivity
   b) Engaging in hobbies and relaxation outside of work
   c) Focusing only on patient needs at all times
   d) Skipping meals to focus on tasks

9. Self-awareness in healthcare allows professionals to: a) Ignore their emotional state to focus on patients
   b) Recognize how their behavior affects patient interactions
   c) Stay detached from patient care
   d) Focus only on the technical aspects of care

10. What role does self-esteem play in a healthcare provider's self-concept? a) It has no impact on their professional interactions
    b) It only affects their personal life
    c) It influences how confident they feel in their abilities and care delivery
    d) It makes them less empathetic towards patients

Answers:

1. b
2. b
3. a
4. b
5. c
6. a
7. b
8. b
9. b
10. c

Sources: Conversation with Copilot, 9/16/2024 

1. Self-Reflection: Benefits and How to Practice - Verywell Mind 

2. Self-Concept, Self-Image and Self-Esteem - tutor2u 

3. 32.1 Foundations of Self-Concept - Fundamentals of Nursing - OpenStax 

4. Nurses’ perspectives on professional self-concept and its influencing ... 

5. Self care interventions to advance health and wellbeing: a ... - The BMJ 

6. Self-Awareness 

Interpersonal Communication

Building Meaningful Relationships at Work and at Home

In our world of social media, effective interpersonal communication is more important than ever. Whether at work, with friends, or in everyday interactions, strong communication skills can open doors and deepen relationships. But how can you ensure that your communication is clear, compassionate, and effective? Let’s explore the key elements that can make you a master of interpersonal interactions.

Active Listening: Be Fully Present

One of the most crucial components of effective communication is active listening. Pay full attention to the speaker without distractions. Use non-verbal cues like nodding or brief verbal acknowledgments to show you’re engaged. Avoid interrupting and patiently wait for your turn to speak. This not only helps you understand the message but also shows respect for the other person's perspective.

Clear and Concise Expression: Say What You Mean

When it’s your turn to speak, clarity is key. Use simple, direct language to express your thoughts. Avoid jargon or overly complicated words that may confuse the listener. The goal is to be as specific as possible, ensuring that your message is easily understood without ambiguity.

Non-Verbal Communication: Speak Without Words

Communication isn’t just about the words we use—non-verbal cues like body language, facial expressions, and eye contact play a significant role. Maintaining eye contact shows you are engaged and interested. Be mindful of your posture and gestures, as these subtle cues can communicate confidence, openness, or even discomfort.

Empathy and Understanding: Build Emotional Connection

Effective communication requires empathy. Acknowledging and validating the other person's feelings can deepen the conversation and show that you care about their emotions. Use empathetic phrases like “I understand how you feel” or “That sounds tough” to create a supportive and understanding environment.

Open-Ended Questions: Encourage Meaningful Dialogue

Asking open-ended questions can enrich conversations by encouraging the other person to share more. Instead of simple yes-or-no questions, try using phrases like “Can you tell me more about that?” or “How did that make you feel?” This not only keeps the conversation going but also allows for a deeper connection.

Feedback and Clarification: Ensure Mutual Understanding

Providing constructive feedback and asking for clarification when needed is essential in effective communication. Summarize key points from the conversation to ensure you’ve understood correctly. This practice reduces the likelihood of miscommunication and helps maintain clarity in the dialogue.

Respect and Patience: Foster Trust and Openness

Effective communication thrives on mutual respect and patience. It’s essential to respect differing opinions, even when you disagree. Avoid rushing or pressuring the other person and give the conversation the time it needs to flow naturally.

Adaptability: Adjust to the Situation

Flexibility is a hallmark of great communicators. Adapt your communication style to suit the context and the individual you’re speaking with. Whether adjusting the tone of your voice or altering the language you use, being adaptable can make all the difference in how your message is received.

By integrating these strategies, you can enhance your ability to communicate effectively and create more meaningful connections with the people around you.

Top 10 communication skills employers want

Sources: 

Conversation with Copilot, 9/16/2024 

1. Effective Communication Improving Your Interpersonal Skills - HelpGuide.org 

2. What Is Interpersonal Communication? How to Connect, Engage, and Thrive 

3. How to Effectively Communicate with Others - Psychology Today 

4. Interpersonal Communication: Definition, Examples, & Skills 

5. What Are Interpersonal Skills? A Guide With Examples - Built In 

Effective Communication Skills

Travel Wyoming

 

VisitLaramie.org

Exploring the Snowy Range Scenic Byway from West to East

For those looking to escape the bustle of I-80 and experience Wyoming's breathtaking mountain landscapes, the Snowy Range Scenic Byway offers a perfect alternative. Stretching from Saratoga to Centennial, this 29-mile route weaves through the rugged beauty of the Snowy Range Mountains, offering panoramic views, glacial lakes, and rich wildlife. With historical sites, outdoor adventures, and vibrant small towns along the way, this scenic drive is not only a feast for the eyes but also a window into Wyoming’s cultural and natural history.

Start Your Journey in Saratoga

Beginning in the picturesque town of Saratoga, nestled along the North Platte River, travelers are immediately greeted with Old West charm. Saratoga is known for its hot springs, free to the public and open year-round, providing a relaxing way to start or end your trip. From here, the Snowy Range Scenic Byway, also known as Highway 130, starts its climb into the mountains.

Riverside, Encampment, and Ryan Park Campground

As you journey eastward, the road leads to the nearby towns of Riverside and Encampment. Encampment’s Grand Encampment Museum offers a glimpse into the region’s mining and ranching history. Continuing on, you’ll pass Ryan Park Campground, which is one of the largest campgrounds in the area. It’s also home to a historical World War II internment camp, Ryan Park, where German prisoners of war were housed.

Ralph Heston Viewing Platform and Silver Lake Overlook

A few miles further, you'll encounter the Ralph Heston Viewing Platform, which offers a serene spot to watch French Creek meander through willows. The platform also provides an accessible fishing pier. Nearby, the Silver Lake Overlook offers a scenic pullout with views of Silver Lake and the surrounding forest. Trails from here lead to the lake and to Meadow Falls, making this a perfect stop for hikers and nature lovers.

Mirror Lake and Lake Marie

Continuing toward the summit, the byway reaches Mirror Lake and Lake Marie. Both are fed by glaciers and reflect the towering peaks of the Snowy Range, creating stunning mirror-like images. In the early summer months, you might notice “watermelon snow,” a pinkish hue caused by bacteria thriving on glacial snow. These lakes are popular spots for artists, photographers, and hikers, with trails leading to Lake Marie Falls and other nearby scenic areas.

Snowy Range Observation Point and Libby Flats

As you climb higher, you’ll reach Libby Flats, the highest point on the byway at 10,000 feet above sea level. From here, breathtaking views of Wyoming’s mountain ranges unfold. Just a short distance further is the Snowy Range Observation Point, where a loop trail takes you to the Red Mask Mine and past remnants of Wyoming's early mining history.

Sugarloaf Recreation Area and Barber Lake

Descending from the summit, the road passes the turnoff for the Sugarloaf Recreation Area, a popular destination for those seeking hiking and fishing adventures. Barber Lake and Libby Creek offer quiet campgrounds for tent and RV campers, with trails perfect for fall color viewing or winter cross-country skiing. This area is a haven for wildlife, so keep your eyes open for marmots, deer, and even the elusive pine marten.

Visitor Center and Centennial

As you make your way further east, the byway drops into the town of Centennial, marking the end of your journey. Centennial, founded in 1876, is a charming town with several Old West buildings, unique restaurants, and local attractions. Be sure to stop at the Nici Self Museum for a glimpse into the area’s mining and railroad history.

Seasonal Reminders and Wildlife Encounters

Keep in mind that the Snowy Range Scenic Byway is not open year-round. The highest section of the road typically closes in mid-November and reopens around Memorial Day, depending on snow conditions. While traveling, be cautious of wildlife, particularly during early morning and late evening hours. From Rocky Mountain bighorn sheep to yellow-bellied marmots and a variety of bird species, the byway is teeming with life.

Whether you’re an outdoor enthusiast, history buff, or simply looking to enjoy a scenic drive, the Snowy Range Scenic Byway offers something for everyone. By starting in Saratoga and ending in Centennial, you’ll experience the beauty of Wyoming’s natural landscapes, rich history, and diverse wildlife in one unforgettable journey.

Source:

Snowy Range Scenic Byway Self Driving Tour Map | Visit Laramie