the importance of sleep to your health

By Liliya Slutsker, MD



Youth suicide rates have been steadily rising over the past few years. Where do the problems start? And how do they develop further in life? 9.8% of children are diagnosed with ADHD, 8.9% with a behavior problem, then depression, and when we get older many people develop dementia (over 6 million people are diagnosed with Alzheimer’s).


And our solution is generally medication. We treat these problems with

antidepressants, but suicide rates are still rising. We are working hard to develop treatment for Alzheimer’s, but so far, all attempts have been futile. We are gaining weight, getting more sedentary, more depressed, and the only joy for some people is on social media: YouTube, FB, IG, REELS, or Tik-Tok.


I do not propose a cure, but note that it is worth looking at one of the reasonable plausible causes: sleep deprivation.


Evolution worked hard for 3.6 million years selecting the best physiologic mechanism of preserving our mental capacity, and devoting 1/3 of our lifetime to nurture, rest and clean up our brain. Sleep was sacred: no hunting, no eating, no mating.


But then came Thomas Edison with the invention of the light bulb and it was the start in the decline of sleep time and quality. And now with TV and cellphones, the genie is out of the bottle.


When you see a toddler throwing a tantrum on the Walmart floor, and his (or her) mom, says: Oh, he (or she) missed his nap. She knows that it’s important to guard his sleep like a hawk! But how are we protecting our sleep?


There is was a study assessing changes in admission for AMI (Acute Myocardial Infarction) undergoing percutaneous coronary intervention (PCI) in BCBS of Michigan Cardiovascular Consortium data base for the dates following the four spring and three fall daylight savings time changes between March 2010 and September 2013. After adjustment for trend and seasonal effects, the Monday following spring time changes was associated with a 24% increase in daily AMI counts and the Tuesday following the fall changes was conversely associated with a 21% reduction.


Not only was AMI affected, but noted increase in: car accidents, suicide attempts, harsher sentences hand out by Federal judges on Monday after losing an hour of sleep.


The effects of sleep deprivation were document in “Science alert”: In 1965, a 16-year old high school student named Randy Gardner stayed awake for 11 days and 24 minutes. As the TED Talk video reports, after just two days of zero sleep, Gardner’s eyes struggled to remain focused, he showed some signs of ataxia – an inability to repeat simple tongue twisters – and he found it difficult to identify objects based purely on touch. According to researcher John J. Ross of the US Navy Medical Neuropsychiatric Research Unit, who was responsible for monitoring the effects of Gardner’s experiment, by day three, he became moody and uncoordinated, and by day five he started hallucinating.


·  The fact is that decreased, or fragmented sleep predisposes us to increased blood pressure;

·  Gaining weight because we are eating worse food;

·   Men who sleep 5-6 hrs. have a testosterone levels of men 10 years older and have fewer sperm;

·   Women who sleep 5-6 hrs. also have 30% higher rate of abdominal menstrual cycles.


“When you fight biology, and sleep is one of the most conserved behaviors across all living organisms that we’ve observed, when you fight that kind of innate hard grained biology, you normally lose. And the way that you know that you’ve lost, is disease and sickness, either acute or chronic. At some point a lack of sleep will get you. “Matthew Walker, Ph.D.


And what we can do about it? Should we be waking up in the middle of the night to check our phones like 80% of children do? Or should we we try to get some sleep and clean our brain of all toxic substances accumulated while we were awake and using our brain in full capacity?


One way to help our children sleep better is to have all electronic devices locked in a box during the night (or at least kept out of their room), cooling their bedroom, and maintaining a cool, quiet, and dark environment to help them fall and stay in a sleep for 8 hours. I think, it worth of trying!

GET YOUR Free Consultation Today

At Carrington Medical in Pensacola, Florida, we provide a non-invasive medical approach to weight loss by conducting body composition and metabolic rate analysis, genetic testing, dietary guidance and pharmacotherapy. Through our supervised programs, we can keep you on the path to a healthy lifestyle.


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The effects of sleep deprivation

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New Year, Same you..Only Better!

January Specials

CBD Oil, Cannabidiol or Phyto cannabinoids

It is becoming very popular, but what do we know about it? Which CBD oil is better, which one is best or worst?

CBD stands for cannabidiol and is harvested from the seeds and stalk fibers of Cannabis sativa, otherwise known as hemp.

Marijuana would mean it is containing psychoactive compound THC, harvested from different strain, Cannabis Indica strain while Hemp only contains CBD, and extremely low in in psychoactive compound, THC. Marijuana contains CBD and other chemicals, such as THC, which makes people high. Phyto cannabinoids directly interact with cannabinoid receptors in the body, much like a lock and a key. The cannabinoid receptors are part of a unique communication system in the body, known as endocannabinoid system. This system is laced throughout the central nervous system and is distributed among peripheral tissues including the immune and reproductive system, gastrointestinal tract, brain cells, endocrine glands, arteries, lungs and heart.

Phyto cannabinoids have been studied for their potential health supportive effects on the nervous.

The strongest scientific evidence comes from managing childhood epilepsy, not responding to antiseizure medications. CBD was able to reduce the number of seizures, and in some cases it was able to stop them all together. Videos of the effects of CBD on these children and their seizures are available on Internet for viewing, and they are striking.

-CBD helps protect the brain and nervous system by supporting balanced neurotransmitters, proper brain stimulation, and activity. It is commonly addressed to reduce anxiety and for the patient who suffered through the misery of insomnia, CBD oil may help to have a restful sleep.

-European studies demonstrated that CBD oil helps inhibits inflammatory and neuropathic pain, two of the most difficult types of chronic pain to control.

-The digestive track appears to have high levels of endocannabinoids. Thus, photo cannabinoids my help to support healthy gastric motility (movements of food through digestive system) as well as healthy appetite.

How safe is CBD oil?

CBD oil might have side effects such as nausea, fatigue or irritability.

CBD can increase the level of the blood thinner Coumadin, and the raise the level of other medication the same way grapefruit juice does A significant safety concern with CBD is that that is primarily sold as a supplement, not a medication it’s not regulated for safety and purity by FDA.

So, you can’t know for sure that’s the product you buy has the active ingredients as listed on the label or it may contain other (unknown) elements. There is also unknown what is the best effective therapeutic dose of CBD for any particular medical condition.

CBD oil can differ by their content.

-Full spectrum CBD is an extract that contains all naturally occurring plant compounds, including terpenes, essential oils, and other cannabinoids.

The full spectrum of cannabinoids, terpenes, and essential oil extracted from the plant work together to magnify the therapeutic benefits of each individual cannabinoid. This is commonly referred to as the

“ entourage affect”.

The 2005 study from Lautenberg Center for general tumor immunology in Jerusalem showed that full spectrum CBD provides higher levels of relief compared to CBD isolate.

Also, that results showed that full spectrum CBD provided enhanced effects with higher dosages, while the effects of isolate CBD maintain consistent with increased dosages.

The “entourage effect” enhances the product’s health-promoting effects, meaning theoretically smaller amounts can be used to elicit greater benefits. Thus, the entourage effect is vital for ensuring robust Phyto cannabinoid action.

-Isolate CBD oil is the purest form of CBD, produced by removing all other compounds found in the plant including terpenes, flavonoids, plant parts, and other cannabinoids.

-Broad spectrum CBD is a bit of a mix between full spectrum CBD and CBD isolate. Like full spectrum CBD the other compounds found within the extract are preserved; however, like CBD isolate THC is completely removed.

Several labeling inaccuracies have been reported. After analyzing 84 CBD products, one group of researchers discovered that nearly 43 percent contained more CBD than advertised.

That’s why it’s important to select a reputable company. These companies will offer lab results from third-party testing and be available to answer your questions.

Beware of any company that promises extreme results, remember that results may differ. A product that works well for a friend or family member may not have the same effects for you.

Sourcing & Purification: In the wild, Cannabis plants easily absorb and accumulatevarious toxins including chemicals such as pesticides, heavy metals, molds and bacteria. Therefore, a controlled growing environment is vital for quality and purification.

Carrington Medical Spa recommends a reputable dietary supplement companies, such as Designs for Health. Designs for Health has open labeling with listings of all ingredients. They are also available to answer all your questions. They only use non GMO, and organic products.

Carrington Medical Spa offers:


Or Purchase in our office at 8178 Gadsden Hwy, Trussville, Al 35173

Cannab-FS products contain 100% non-GMO hemp flowers sourced from American farms, grown under The Farm Bill, and are compliant with the strict hemp regulations in states such as Indiana. Cannab-FS products contain less than 0.3% THS. They are offered in either liquid from or easy to swallow soft gels, as well as a variety of doses. Additional terpenes are included in the liquid form offerings for taste enhancements.

Recommended use:

-Cannab-FS 300/600 : as a dietary supplement, take 1ml (one dropper full) and hold in mouth 30 seconds before swallowing, or as directed by your health practitioner

-Cannab-FS 450/900 : take one soft gel per day with a meal, or as directed by your health care practitioner

As researchers continue to learn more about CBD, it may have the potential to impact the life of countless individuals.

With continued research, a brighter, healthier, more natural future could be right around the corner!

I hope this article help shed some light on a confusing subject. We take great pleasure in what we do and it’s an honor to serve the community!

Yours in Health, Carrington Medical Spa

What better way to spring into summer? Time to get grilling!   Give this heart-healthy and nutritious grilled fish recipe a try!

Add one of our salad or side dish recipes to pair with this delicious banana leaf wrapped fish. This versatile and delicious recipe is bound to be a hit!

Whether you decide to make this recipe with halibut, cod or another variation of white fish you can’t go wrong. White fish is known for its mild flavor and health supporting properties. Rich in vitamin B and high in protein, white fish is also low in fat.

The coconut cilantro sauce utilizes garlic and mint providing an additional health kick. Cilantro contains good amounts of antioxidants, vitamins and dietary fiber. Garlic boasts both flavor with the benefit of antiviral, antibacterial, and anti-fungal properties, supporting your immune system. Mint can support digestion and is a great antioxidant.

Give this recipe a try and enjoy – you can’t go wrong.

Gluten free and Dairy Free
Makes 6 servings


1/2 cup (4 fl. oz.) coconut milk
Juice of 3 limes
1 small bunch fresh cilantro
1/3 cup (1/2 oz.) fresh mint leaves
2 garlic cloves
1-inch piece fresh ginger, peeled and coarsely chopped
1 jalapeño chile, seeds and ribs removed
2 tsp. honey
Kosher salt and freshly ground pepper
6 white fish fillets, such as halibut or cod, about 6 oz. each
Vegetable oil for brushing
6 large fresh or thawed frozen banana leaves

(Look for banana leaves in Latin American and Asian markets, where they are sometimes sold fresh and can usually be found frozen as well)

1. Prepare a hot fire in a grill.

2. In blender or food processor, combine the coconut milk, lime juice, cilantro, mint, garlic, ginger, jalapeño and honey. Puree until thoroughly combined and fairly smooth. Season with salt to taste and set aside.

3. Brush each of the fish fillets lightly with vegetable oil and season with salt and pepper. Place 1 fish fillet in the center of a banana leaf. Fold the bottom edge of the leaf over the fish, fold in the sides over the fish, and then fold the package away from you to enclose the fish in the leaf. Using kitchen twine, tie the packet closed. Repeat with the remaining fillets and banana leaves.

4. Arrange the banana leaf packets on the grill over direct heat and grill, turning once, until
the tip of a paring knife can be inserted into the fish without any resistance, 8 to 10

5. Transfer the banana leaf packets to individual plates and carefully open them. Serve
immediately with coconut-cilantro sauce alongside.


Dr. Nalini Chilkov Recipe Roasted VegetablesRoasted vegetables are a good grain alternative with a deeply satisfying taste and more nourishment for your body.

Delicious ingredients in this recipe such as sweet potatoes are loaded with vitamins and fiber, just choose wisely based on your diet plan since root vegetables can be higher in carbohydrates.

Beets are often overlooked when choosing vegetables for roasting, but they are a healthy source of iron, potassium, phosphorus, calcium, and many other minerals. But, it’s the specific combinations and concentrations of elements found only within beets that give this veggie its cancer-fighting and disease preventing power.

Be sure to include some red onions, as they have long been associated with lower risk of many types of the disease – including ovarian, bowel and breast cancer, thanks to several anti-cancer compounds including quercetin and anthocyanins – which give the red variety their color.

These roasted vegetables make a quick and easy side dish that will fill you and your family up!

Dairy Free, Gluten Free, Vegetarian, Vegan


  • About 6 cups of a variety of organic vegetables – such as sweet potatoes, parsnip, carrots, small potatoes, beets, or onions
  • Olive oil
  • Salt
  • Rosemary – fresh or dried
  • Salt and black pepper + optional red pepper flakes for some extra zing


1. Cut your veggies into 1-inch cubes.

2. Toss in a bowl with the organic virgin olive oil, salt, and seasonings.

3. Spread into a single layer on a baking tray and bake at 400 degrees for 45 minutes. Cover the tray for 30 minutes, then bake uncovered for the remaining time to crisp up.

4. The vegetables should be tender, but not mushy when done. Enjoy!

Recipe Inspiration: Aviva Romm

Roasted Tomatoes and Mashed Potatoes

  • ¼ cup balsamic vinegar
  • 2 Tbsp honey
  • 2 Tbsp olive oil
  • 1 Tbsp coarse-ground Dijon mustard
  • 1 tsp dried thyme
  • ¾ lb pork tenderloin, trimmed


  1. Whisk together vinegar, honey, oil, mustard and thyme in a large zip-top plastic bag.
  2. Add pork; seal bag, and marinate 30 minutes in refrigerator.
  3. Preheat oven to 400°F.
  4. Remove pork from marinade.
  5. Boil marinade 3 minutes.
  6. Place pork on a rimmed baking sheet lined with foil; brush with half the marinade.
  7. Bake 25 minutes and brush with remaining marinade after 15 minutes.
  8. Let pork rest 5 minutes before slicing.

Side Dish Ingredients

  • 1 cup organic grape tomatoes
  • 1 Tbsp olive oil
  • 1½ tsp honey
  • ½ tsp salt, ½ tsp pepper
  • ¾ lb organic new potatoes, cut into chunks
  • ¼ cup 2% reduced-fat milk

Side Dish Instructions

  1. Preheat oven to 400°F.
  2. Place tomatoes on a rimmed baking sheet; toss with oil, honey and ¼ tsp each salt and pepper.
  3. Bake 15 to 20 minutes or until tomatoes release their juice.
  4. Meanwhile, bring potatoes and salted water to cover to a boil; boil 15 minutes or until tender.
  5. Drain and mash potatoes with a potato masher to desired consistency; stir in 2 Tbsp milk and remaining salt and pepper.
  6. Add remaining milk, if desired.

Bacon-Cheddar Spaghetti Squash

Serves 3


  • 1 (3-lb) spaghetti squash, halved and seeded
  • 3 slices center cut bacon
  • ½ cup chopped onion
  • 2 cloves garlic, minced
  • ½ (8-oz) block ⅓-less-fat cream cheese, softened
  • ½ cup low-sodium chicken broth
  • ¼ tsp salt
  • 1 (6-oz) pkg baby spinach
  • ¾ cup shredded reduced-fat sharp Cheddar cheese


  1. Preheat broiler. Place squash, cut sides down, in a microwave-safe dish. Cover with plastic wrap. Microwave 15 minutes or until fork-tender. Use a fork to remove spaghetti-like strands from squash.
  2. Meanwhile, cook bacon in a large skillet over medium heat 5 minutes or until crisp. Drain, reserving drippings in skillet. Crumble bacon.
  3. Add onion and garlic to hot drippings; cook 2 to 3 minutes or until onion is tender. Stir in cream cheese, broth, and salt; cook until smooth.
  4. Gradually add spinach; cook until thickened and spinach is wilted. Stir in squash strands. Spoon mixture into squash shells. Sprinkle with Cheddar and bacon. Broil 2 to 3 minutes or until cheese is golden.



Nutritional Information

Fat (g)18
Sat. Fat (g)10
Protein (g)16
Carb (g)31
Fiber (g)7

The basic formula of a facial is the same from spa to spa: cleanse, exfoliate, extract, treat, and moisturize. It’s the quality of ingredients, delivery system, and the aesthetician’s technique that makes the difference in a facial that’s beneficial for your skin.

At Carrington Medical Spa, we are so selective with our treatments — when you book a facial with our Lead Aesthetician at Carrington Medical Spa, you can feel confident you’ll be receiving the best treatment available which is, in our experience, a HydraFacial.

We would like to highlight what you can expect when you book a HydraFacial with us.

Personalized treatment for every skin type and need

HydraFacials don’t have a type — they address all skin care needs, including fine lines and wrinkles, elasticity and firmness, tone, vibrancy, and texture, brown spots, oily skin, congested and enlarged pores.

Intense hydration from unique serum delivery

It’s true, serums are having a skincare moment — but for good reason. These hyperfocused, superpowered products can be tailored to pinpoint a variety of skin concerns, as well as layered on top of each other. And while they’ve become an essential part of your at-home skincare routine, HydraFacials are able to better penetrate your skin to maximize absorption and hydration. The results are longer-lasting than typical facials, rebuilding your skin’s health over time versus simply providing short-term plumping and smoothing. Your skin will stay better hydrated, making your at-home routine more effective and your makeup apply easier, even eliminating the need for makeup.

Add a booster to further target specific issues — from addressing signs of aging to an evening out tone and fading dark spots.

Effective yet comfortable

While some peels and facials come with an understanding of discomfort, HydraFacials are comfortable and soothing — all you’ll feel is a light suctioning, accompanied by a cooling, soothing feeling.

How to prepare for your HydraFacial

Because each HydraFacial includes a chemical peel for exfoliation and extractions, you are generally left with a bit of redness that will fade after a few hours. Because of this, however, we generally suggest booking your facial at a time when you won’t have to go anywhere or apply makeup after — in order to allow your skin to continue to soak in the benefits after leaving. If you’re booking a facial prior to a big event, like a wedding, we recommend scheduling your appointment a few days to one week ahead of time, giving your skin plenty of time to recover.

It’s also a good idea to talk to us ahead of time about any products you’re using that may leave your skin more sensitive, such as retinol.

How often should you come in for a HydraFacial?

It depends on your individual skin goals — if you have pigmentation, dark spots, breakouts, or chronic dryness that you are trying to address, we may recommend a series, where you receive a treatment every few weeks. After that, every 4-6 weeks can help you stay on top of any issues.

Call us today at Carrington Medical Spa (205) 508-5723 to book your appointment.

Serves 3


  • 1 (16-oz) pkg peeled, cubed butternut squash
  • 1 Tbsp minced garlic
  • 3 Tbsp olive oil, divided
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (8.5-oz) pouch microwavable seven-whole-grains mix (such as Seeds of Change)
  • 1 Tbsp basil paste
  • 1 (5-oz) pkg baby kale-spinach mix
  • 1 (15-oz) can cannellini beans, drained and rinsed


  1. Preheat oven to 475°F. Toss together squash, garlic, 1 Tbsp oil, salt, and pepper on a rimmed baking sheet. Bake 20 minutes or until squash is browned, stirring once after 15 minutes.
  2. Meanwhile, microwave grains according to package directions. Whisk together 2 Tbsp oil and basil paste.
  3. Combine grains, squash, kale mix, and beans; drizzle with the basil-oil mixture, and toss.



Nutritional Information

Fat (g)16
Sat. Fat (g)2
Protein (g)11
Carb (g)63
Fiber (g)10