H Charles Jelinek Jr DDS - January 2021

H Charles Jelinek Jr DDS - January 2021

January 2021

JEL INEK JOURNAL

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THE BEST OF THE YEAR AND THE WORST OF THE YEAR HowDo You View 2020?

This past year was unique, to say the least. We could easily look back on all the events that happened and chalk up 2020 to wasted time. We sheltered in our homes, fought vigorously over politics, missed big celebrations or events, hosted holidays without loved ones, and (in some cases) lost our jobs or those we cared about too soon. Those who had just retired couldn’t travel, while brides and grooms (planning their big days) had their dreams slashed in a matter of weeks. This past year was difficult, but to only look at it with negative lenses does a disservice to what 2020 has tried to teach us. Depending on the type of person you are (if you see the glass as half-full or half-empty), you may recognize 2020 for what it was worth. I believe there were many positives we gained just by living through this difficult time together. To start, many of us didn’t have to commute to work. We avoided the slug of traffic jams and shaved off hours of our workdays. We spent that time at home eating a full breakfast or finally enjoying that TV series everyone has been raving about. We were given an opportunity to spend more time with our loved ones. We couldn’t go to parties or restaurants, but instead, we built blanket forts with our kids, dueled each other during game nights, and found new hobbies to enjoy together. We made up for the time we had previously lost as society steered away from the family unit. We were forced to spend time together with those in our households, and it turns out that it’s pretty great! Imagine that. We ate dinner around the table again. We had small Thanksgiving celebrations where we could just enjoy the company of those living with us rather than entertaining a large crowd. We could focus on ourselves and our families — that’s it.

I saw this moment as an opportunity. I thought, “Never again — until

I retire — will I have this much time to exercise. I could take advantage of this.” So, that’s what I did. I made time for morning meditations, and I exercised more. I got in better shape because I saw this time as a gift. I took advantage of the extra time I was given to focus on myself and my family.

I know many of you may not have done this, but it was common for people to fear what could happen next week or what threats this pandemic would pose to them — and that’s normal. Humans are scared of change. We like our routines, and when all of that is completely ripped from under us, we panic. But as we enter 2021, I want to implore you to think differently. We cannot control everything in our lives, but we can control how we react. We don’t have to let 2021 be a continuation of 2020. Take the “glass half-full” approach. How can you make this next year a better year? What effort can you put into dealing with your circumstances in a healthy, powerful way?

It’s up to you to add value to your year. Here’s to a great 2021. Happy New Year!

Maybe we needed that.

I think back on this past spring when my dental practice had to close down, and I could only treat patients who had emergencies. I went from a full patient load to seeing just 1–3 patients each day. It was easy to see the pain in that, the pain of a slowed pace at my practice. Yet, I didn’t find value in focusing on that.

– H. Charles Jelinek, Jr., DDS

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How to TalkWith Loved Ones About Sleep Apnea Broaching a Touchy Topic If you’re concerned that your partner or a member of your family suffers from sleep apnea — a disorder that causes people of any age to stop breathing usually without their knowledge — it’s important to note that most people who suffer from the condition only seek treatment after being urged to by a loved one. However, sleep apnea can be a sensitive subject, and you may need to ask more than once before those close to you to seek treatment. Here are a few tips to get you started. FOCUS ON THE SYMPTOMS. Focus on the health reasons for seeking treatment. The symptoms of sleep apnea are serious and don’t stop at daytime sleepiness. They also include impaired memory and cognition, feelings of depression, and high blood pressure. By keeping the conversation focused on the health reasons for seeking treatment, you keep the focus off of your loved one’s loud snoring and on their well-being. DON’T BE AFRAID TO BE INDIRECT. When Dr. Jelinek consults with his patients about sleep apnea, he asks them whether or not they’ve ever been told they snore (instead of asking them directly if they snore). This takes away some of the embarrassment people have about snoring. Sometimes, all you need to make the conversation more comfortable and productive is a small tweak of language. PROVIDE EVIDENCE. Some people need to hear it to believe it. With their permission, record your loved one while they sleep. After hearing the recording of their disrupted breathing for themselves, most people will agree to seek treatment. If somebody in your life is suffering from sleep apnea, keep in mind that the condition is often accompanied by embarrassment. By focusing on health risks, being indirect if needed, and providing evidence, you can be an instrumental part of getting your loved one the relief they need. Dr. Jelinek is only one of THREE dentists in Northern Virginia who is a board certified Diplomat of the American Board of Dental Sleep Medicine. He is especially qualified to treat sleep apnea, and treatment doesn’t necessarily have to involve a CPAP machine. To learn more or to schedule an appointment for your loved one, call 703-584-5996 or visit NorthernVirginiaDental.com.

HOW HABIT TRACKING AND DAILY RESOLUTIONS COULD TRANSFORM YOUR LIFE

Yearly resolutions are so last year … if they’re your only resolutions, that is.

Having long-term goals isn’t a bad thing, but do you have a daily plan to reach them? The huge boost of motivation in January isn’t always enough to sustain you all year long. That’s why there are major benefits to starting new healthy habits, whether you increase your weekly exercise time, eat healthier foods, or work on getting better or more sleep.

Luckily, sticking with these habits might be as easy as making daily resolutions to complement your yearly goals.

BJ Fogg, a Stanford University professor and author of “Tiny Habits: The Small Changes That Change Everything,” notes that tiny habits can make a new habit easy to implement into your daily ritual. For example, taking a short daily walk could lead to an exercise habit, or keeping an apple in your bag every day could encourage healthier snacking. It’s important that you stick with it because habits take a long time to create. One study published by the European Journal of Social Psychology asked people about a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. They found that the average amount of time it took before the action became automatic was 66 days! Don’t be too hard on yourself if you miss a day, but know that sticking to a new habit is serious work, so starting small might help you out. Another important aspect of forming new daily habits is rewarding yourself. Bad habits, like smoking, have an inherent reward. However, healthy habits can have rewards too! Try consuming a bit of dark chocolate after a workout or treating yourself to a fresh beverage or relaxing to a podcast after tackling an important task. Find ways to reward yourself, and you’ll be more likely to stick to your new habit. Certain daily resolutions don’t have to be related to exercise or diet to majorly improve your life. For example, having a gratitude journal might boost your long-term happiness by 10% and improve your blood pressure. Don’t hesitate to improve your quality of life! Just start small, and you’ll be amazed by how far you’ll go.

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Ouch!

Don’t Live With Teeth Sensitivities

On the flip side, sometimes one gets a dull sensation that never seems to go away. On a 0–10 scale, it might only be a 2 or 3, but it’s alway there. There are times when nothing appears to have brought on this dull feeling: You were not eating something difficult to chew, you were not clenching your teeth, you didn’t eat or drink anything particularly cold or hot — it’s just always there. This could be a red flag that the nerve of the tooth is headed south. And it may get better with time, or it will never get better until the nerve is removed (a root canal). And sometimes, this sensitivity is caused by grinding, eating certain foods, and enamel wear. Each one of these comes with its own treatment options and solutions to remove the pain, but regardless of the cause, it should not be ignored! No matter how serious or simple the solution may be, solving the problem now could prevent further damage and costly repairs in the future. I can usually diagnose a patient’s problem by taking a very thorough health history and listening to his/her symptoms. By the time I actually pick up my mirror to examine the patient, I have a firm grasp on what the issue is. After over thirty three years, I am pretty good at getting to the root of the problem — pun intended.

Hi, folks! Dr. Jelinek here again. As we enter one of the coldest months of the year, the weather has me thinking about curious symptoms that patients can face. Much like how our noses can sting from a good winter freeze, we have all had moments where our ice cream or morning coffee can produce a rather uncomfortable sensation with our teeth.

HAVE YOU EVER WONDERED WHY THAT IS?

For some patients, the pain is minor and temporary. The cause is often due to gum recession, which is when the roots of the tooth become exposed. These are very sensitive to temperature changes, but the intense, short pain should subside with proper care. (Side note: Regular gum recession can be a serious issue and can be a sign of poor dental hygiene. No judgment here — if you need help, please call my office to schedule an appointment. We’ll help you develop a routine to best care for your gums.)

You don’t have to live with tooth pain. We are here for you, so give us a call and enjoy your ice cream or hot coffee.

Korean Beef Rice Bowls This sweet and spicy rice bowl comes together in just 30 minutes and serves four.

Sudoku

INGREDIENTS

• • • • • • • •

1/4 cup low-sodium soy sauce

•

2 tbsp gochujang sauce, or more if desired

2 tsp light brown sugar

1 tsp sesame oil

1/2 tsp red pepper flakes 1 lb lean ground beef

• • •

3 cups cooked brown rice 1 small cucumber, sliced

1/4 cup yellow onion, chopped

1/2 tbsp sesame seeds, plus more for topping

2 garlic cloves, crushed 1 tsp fresh ginger, grated

•

2 scallions, thinly sliced

DIRECTIONS

1. In a small bowl, combine soy sauce, 2 tbsp water, brown sugar, sesame oil, and red pepper flakes. 2. Spray a deep, nonstick skillet with cooking oil and place over high heat. Add the ground beef and cook until browned. Break up the meat with a wooden spoon as it cooks. 3. Add the onion, garlic, and ginger to the meat and cook for 1 minute. 4. Pour sauce over the beef, then cover and simmer on low heat for 10 minutes. 5. Divide rice evenly into four serving bowls. Top each with scant 2/3 cup beef, cucumber slices, sesame seeds, scallions, and gochujang, to taste.

Solution on Pg. 4

Inspired by SkinnyTaste.com

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INSIDE

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You Have the Power to Shape Your Year

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HowHabit Tracking and Daily Resolutions Could TransformYour Life How to TalkWith Loved Ones About Sleep Apnea Why Do my Teeth Hurt When I Drink

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Something Cold or Hot? Korean Beef Rice Bowls

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Give Yourself the Boost of Getting Outside

LetThat Fresh Air Fuel You 4 TIPS TO MAKE GETTING OUTS IDE EAS IER

Hunkering down and waiting for the dark and chilly winter season to pass sounds pretty nice. But the reality is, if we deprive ourselves of time outside, we do ourselves a big disservice both mentally and physically. Staying indoors all day affects your energy and mood, which makes it hard to get anything done, so here are four easy tips to make it easier to get a little fresh air. 1. MAKE IT A PRIORITY. Getting outside means making the conscious effort to do so. If you want to reap its benefits, you have to decide to make it a priority in your day-to-day schedule. If you make the act important to you, you have more motivation to actually do it.

2. USE MORNINGS EFFECTIVELY. Waking up and getting the day started can be hard. But studies have shown that natural light helps decrease your melatonin production, which means you feel ready to face the day sooner. So, set yourself a second alarm to head outside and take a quick walk around the block just after waking. Don’t even wash your face or grab coffee. Just get out there. 3. TAKE YOUR WORK OUTSIDE. If you’re working from home, take some work outdoors. Phone and virtual meetings are a great outdoor option, especially if you’ll just be an active listener and aren’t required to do any work simultaneously. Attach a note to your meeting reminders to get yourself set up outside five minutes before you start. 4. CREATE A SCHEDULE. It might feel strange to set reminders throughout the day to step outside, but you easily get wrapped up in activities and overlook breaks, and these reminders are exactly what you need. Start with 10-minute blocks three times a day. If you stick to them, soon you won’t need a schedule to get outside anymore. Winter weather may be cold, but even when you’re bundled up under a jacket and scarf, just 5–10 minutes outside can do wonders for your mood and energy for hours.

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