Stress Management
Our digital devices are ever-present, often causing much stress, along with reducing the average attention span from 12 to 8 seconds. Tune out for a while to help tune into yourself and the people you want to connect with. You can start by turning off your phone “push” notifications or putting it away during a meal or conversation.
© American Institute for Preventive Medicine
Stress Management
When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.
Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.
1. Isolate the stressful thought.
2. Close your eyes and focus on it briefly.
3. Count to three.
4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)
5. If the thought’s still present, repeat steps 3 to 5.
6. Resume normal activity, feeling better.
You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)
© American Institute for Preventive Medicine
Stress Management
Don’t let emotional eating weigh you down.
If you run to the fridge to soothe pangs that have nothing to do with hunger, you could be an emotional eater. Studies show that both negative and positive emotions can trigger eating and overeating. Allowing your feelings to prompt you to overeat on a regular basis can be dangerous to your health, especially if you are overweight or have diabetes or another chronic disease.
Causes for your cravings:
* Chronic stress – This releases cortisol, a hormone that triggers cravings for salty and sweet foods.
* To suppress or soothe emotions – People often reach for food to deal with anger, anxiety, depression, fear, or resentment.
* Social eating – Food tempts you: cake to celebrate another staff birthday; chips and dip within your reach at a party; or a ten-foot long dessert table at a wedding. Not to mention beer, wine, and other alcoholic drinks to celebrate with.
* Nervous energy – People who feel uncomfortable in social situations may eat to avoid talking with others.
* Boredom – Nothing better to do? Might as well down an entire bag of cookies.
* Learned habits – If your parents rewarded you with sweets or stopped your tears with ice cream, you may be rewarding yourself with comfort food when you want to feel better.
Break the cycle.
1. Eat as a response to hunger, not appetite. Hunger is the physical need to eat. Appetite is a psychological desire to eat. Delay 10 minutes before you eat as a response to appetite. The emotional need to eat may pass.
2. Every time you eat, write down the emotions you are feeling and whether you have physical signs of hunger. Learning your emotional eating triggers is the first step to making healthy changes.
3. Surround yourself with friends and family who support your efforts to change your eating habits.
4. Join a support group to meet other people who have similar problems.
5. Consult your doctor or health care provider if you need help controlling emotional eating.
Action Step
The next time you mindlessly reach for sweets or treats, ask yourself why. If your answer has nothing to do with physical hunger, put the food down and take a walk instead.
© American Institute for Preventive Medicine
Medical Exams
Caring for your body shows respect and kindness to yourself. This includes getting recommended health screenings to help find any potential problems or find them early when treatments can be more successful. Plus, getting answers about your health can help relieve added stress and worry. Get empowered to live a healthier, stronger, and longer life.
© American Institute for Preventive Medicine
Personal Safety
* Focus on the road when you are driving.
* Don’t talk on a cell phone or text message while driving.
* Always wear your seatbelt when you drive or ride in cars and trucks.
* Wear a helmet when riding on a motorcycle or a bicycle.
* Drive sober or with a driver who is.
* Discuss, with your care team, if any medication or supplement you take can make it unsafe for you to drive.
* Avoid driving at night if you have limited night vision.
* Keep emergency supplies in your car or truck. These include:
– A cell phone
– A flashlight and flares
– Blankets
– Bottled water
Find out more about safe driving fromwww.safedriving.va.gov/resources/driving.asp
Other Safety Tips
* Wear a medical alert tag to identify health concerns you have. Get one from a drug store or from: MedicAlert Foundation International at 1-888-633-4298 orwww.medicalert.org.
* Keep medicines and vitamins in “child-safe” containers and where children cannot reach them.
* Never be out of reach of a child in or near the water. Make sure children wear approved flotation devices. Adults should wear these, too.
* Lock guns in one place and bullets in another. Make sure children cannot get the keys.
Resources
© American Institute for Preventive Medicine
Mental Health
If you have signs of it, seek treatment.
Depression is more than just having a bad day. It’s a constant feeling of sadness or anger, inability to concentrate, and lack of interest in anything. Unlike diabetes, a blood test may not be able to detect depression, but it is a medical illness, just the same. It should be diagnosed and treated by a health professional. Over 80 percent of people with depression can be treated with success. Treatment includes medication, counseling, and self-care measures.
Causes:
The exact cause of depression is not known. Most likely, it is caused and triggered by a combination of factors.
* Brain chemicals are not in balance.
* Having a family history of the illness
* Stressful life events, such as the death of a loved one, divorce, or job loss
* Physical or mental abuse or neglect
* Alcohol or drug abuse
* Medical conditions, such as cancer or chronic pain
* A side effect or withdrawal of some medications, such as steroids
* Sleeping problems
* Hormone changes, such as after having a baby or with menopause
Signs & Symptoms:
* Feeling hopeless, helpless, worthless, guilty, or angry
* Fatigue. Loss of interest in life.
* Having a hard time concentrating or making decisions
* Feeling worried or anxious
* Changes in eating and sleeping habits
* Headaches, stomachaches or other aches and pains
* Thoughts of suicide or death
To a depressed person, there is no light at the end of the tunnel.
Action Step
See your doctor if you have had a lot less interest or pleasure in almost all activities most of the day, nearly every day, for at least two weeks.
© American Institute for Preventive Medicine
Mental Health
Schizophrenia does not mean “split personality.” It is a term used for a group of thought disorders in which the sufferer loses contact with reality. The illness often results in chronic ill health and some degree of personality change.
Causes
How severe the illness is varies from person to person. At times, people with schizophrenia appear normal. During an acute or psychotic phase, though, persons cannot think straight and may lose all sense of who they or others are.
Schizophrenia occurs in about 1.5% of the population. It affects men and women equally.
It usually begins during adolescence or young adulthood, but it can also begin in middle or late life.
The exact cause for schizophrenia is not known. Many factors play a role:
* The risk increases if one or both parents have schizophrenia.
* Factors in the environment. It may be triggered by stress or viral infections.
* Brain abnormalities, such as making too much of a certain brain chemical called dopamine.
Recognize Schizophrenia
Types of Schizophrenia
* Paranoid schizophrenia – The main symptom is a constant suspicion with the fear that someone is plotting to harm or destroy them.
* Disorganized schizophrenia – The main symptoms are incoherence, loose thought associations, or grossly disorganized behavior.
* Catatonic schizophrenia – The main symptom is marked psychomotor problems, such as stupor, rigidity, negativism, posturing, excitement.
How to Recognize Schizophrenia
Often, the sufferer’s family or friends are the first to notice the personality and behavior changes that go with schizophrenia. These changes may not be evident for months or even years. Initially, the person may:
* Feel tense
* Be unable to concentrate or sleep
* Withdraw from day-to-day activities and social events
* Neglect personal grooming
* Show problems in communicating
Symptoms become more bizarre as the illness goes on. The schizophrenic may suffer from these psychotic symptoms:
Disordered thinking
Thoughts shift from one topic to another without their control.
* Associations among thoughts are very loose.
* Thinking is not clear.
* Sometimes, sufferers think that their thoughts are being broadcast to others or their thoughts echo in their heads.
* The person’s speech can be vague or muddled. They may substitute sounds or rhymes for words or make up words that don’t have meaning to others.
Delusions
False ideas that have no basis in reality. These can take a variety of forms:
* The schizophrenic can believe that they are another person (such as Christopher Columbus).
* They might believe that someone is planning to harm them or is spying on them.
* They may think that others can “hear” their thoughts or control their feelings and actions.
Hallucinations
Most often, this is in the form of hearing voices that comment on the person’s thoughts or behaviors.
* These voices may also insult the person or tell them what to do.
* Less often, they are visual hallucinations – seeing things that do not exist.
Catatonic state
Tendency to stay in a fixed physical position or extreme agitation. This state may include:
* Stupor (decrease in reaction to the environment)
* Rigid or bizarre posture
Treatment
Schizophrenia cannot be cured. It can, though, be controlled. Treatment for it depends on its type and severity. Severe cases need treatment in a hospital. This usually includes medication, therapy, and rehabilitation. Medications most often used are anti-psychotics or major tranquilizers, also called neuroleptics. These help to alter abnormal brain chemistry. They reduce or get rid of the chance of relapse for many people when taken regularly. They also help the person better utilize therapy.
These medications can have many side effects so they should only be given under the care and monitoring of a physician, most often a psychiatrist. Therapy can help the sufferer and their family and friends cope with the emotional aspects of the disorder. Its goal is to also help the person learn how to deal with stress and prevent future stresses from leading to further illness. This is very important because schizophrenic attacks come and go in cycles of relapse and remission.
The combination of medication and therapy should be tailored to the person’s needs. While some 10% of schizophrenics remain severely impaired for life, many persons function well within the community with proper treatment.
Medical care, not self-help, is needed to treat schizophrenia.
What You Can Do to Help Someone
* If you suspect someone you know has signs of schizophrenia, get them to see a physician for proper diagnosis and treatment. This may not be easy. They may not realize or want to admit that they need help. They may also be afraid of being “put away.”
* Contact a physician or mental health professional or agency for assistance in how to get help for them if they refuse it.
* Do not leave a person alone who seems to be extremely disturbed.
* Take part in family therapy sessions, if necessary, to learn what you can do to help both you and the sufferer cope with the illness.
* See that your family member or friend takes their medication as ordered. If side effects occur, let their doctor know.
Note: There are many different medications for schizophrenia. It may take trials on different ones to find the medicine or combination of medicines that works best for a person.
© American Institute for Preventive Medicine
Medication
* Things to tell your doctor:
– Things you have had an allergic reaction to.
– If you are pregnant or breast-feeding.
– If another doctor is also treating you.
– If you have diabetes or kidney or liver disease.
– If you use alcohol, tobacco, or drugs.
* See that your doctor has an up-to-date list of all the medicines you take. This includes prescribed and over-the-counter (OTC) ones, vitamins, and herbal supplements. Keep an up-to-date list in your wallet.
* Ask your doctor these questions: What is the medicine for? When should I take it? How long do I need to take it? Should I take it with or without food? Can I crush the pill or open up the capsule if I can’t swallow it whole? Write the answers down.
* Give a list of all medicines and supplements you take to your local and mail order pharmacist. Harmful mixtures with other drugs and with foods can be identified.
* Get prescribed medicines from a licensed pharmacy.
* Keep medicines in their original containers or in ones with sections for daily doses.
* Let your doctor know about your past reactions to certain medicines. As some people age, they may be more sensitive to some medications, such as painkillers or sedatives.
* Ask about the possible side effects of a medication. Find out what you should do if you have any.
* Ask if you can drink alcohol while taking the medication(s). Alcohol can lessen the effects of some medicines. Other medicines, such as sedatives, can be deadly when used with alcohol.
* Don’t take someone else’s medication.
* Safely discard unused and expired medicines. Use a community drug take-back program. Or, take medicines from their containers and mix them with used coffee grounds or kitty litter. Put this in a sealable bag and place it in the trash.
* Try to reduce the need for some medications, such as sleeping pills or laxatives. A warm bath and a glass of milk might help you fall asleep. Having more fiber in your diet can reduce or replace the need for a laxative. Check with your doctor on ways other than medicines to help treat your problem.
* Even if you feel better, don’t stop taking a prescribed medicine unless your doctor tells you to. Also, don’t skip doses.
Resources
U.S. Food and Drug Administration
© American Institute for Preventive Medicine
SELF-CARE CORNER
Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.
Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.
In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.
What to eat with gout
If you have gout, you may want to eat more of the following foods:
* Leafy green vegetables
* Other green vegetables like green beans and peas
* Legumes like beans and lentils
* Tofu
* Low-fat or fat-free milk and dairy products
* Whole grain breads and cereals
* Vegetable oils like olive oil
* Coffee (if you already drink it)
* Citrus fruits like grapefruit and oranges
* Pineapple
* Strawberries
* Cherries
In addition, drink at least eight glasses of water a day.
Skip these foods & drinks
Certain foods and beverages can trigger gout attacks. Avoid the following:
* Beer (alcoholic and non-alcoholic)
* Alcoholic drinks
* Soda, fruit juice, and foods with high-fructose corn syrup
* Organ meats like liver and sweetbreads
* Cold water fish like tuna, salmon and trout
* Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster
Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.
Sources: American Heart Association, Arthritis Foundation
© American Institute for Preventive Medicine
SELF-CARE CORNER
Like a first aid kit, a cold care kit contains all the essentials for managing a cold. Whether a run-of-the-mill cold virus, the flu, or COVID-19, the items in your kit make managing symptoms easier.
Medicine
Depending on the severity of your symptoms, some medications can bring much-needed relief. Always follow the dosing guidelines and talk to your doctor to make sure these over-the-counter medications are right for you:
* Pain relievers/fever-reducers such as Tylenol and Ibuprofen
* Decongestants
* Cough medicine, both those for dry cough (suppressant) and a cough with mucus (expectorant)
* Cough and throat drops
* Nasal and throat sprays
Sanitizing
Preventing the spread of a virus protects everyone around you. While most cold and flu viruses are not dangerous to healthy adults, the elderly, those with preexisting health conditions, and young children may be at higher risk of complications. At the first sign of a virus, up your sanitizing practices with these items:
* Hand sanitizer
* Sanitizing wipes
* Disinfectant spray
* Masks
* Disposable gloves
Tools
Your body will naturally need more support as your immune system works to neutralize the virus. Your kit should include items to aid in reducing discomfort and monitoring your symptoms. While unlikely to be serious, have tools on hand to evaluate how your body manages the virus:
* Thermometer
* Pulse oximeter
* Humidifier to moisten the air
* Tissues with lotion or aloe
* Electrolyte drinks
Comfort
Your cold care kit should include some items to make you feel more comfortable until your symptoms pass. Everyone has their own tricks to soothe pesky symptoms. Make sure your kit contains those items you naturally wish for whenever a cold strikes. Here are some ideas:
* Bath salts
* Heating pad
* Essential oils
* Soup or broth
* Tea bags (include decaffeinated options)
© American Institute for Preventive Medicine