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When holidays are hard

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Tips for coping with a food-centric season

(Family Features) During the holidays, no matter where you turn, you find food, food and more food. From vendor treats filling the office breakroom to celebratory dinners with family and friends, virtually everything and everyone seems to be focused on food. For someone working to overcome an eating disorder, it makes the season anything but festive.

Eating disorders affect 20 million females and 10 million males in the United States and can be diagnosed in boys and girls 7 years old and sometimes even younger.

Eating disorders are not a lifestyle choice; they are mental health disorders similar to depression, bipolar disease or schizophrenia. It is not an individual choice to develop an eating disorder, but rather severe underlying pathological factors which drive individuals to take part in self-destructive behaviors associated with eating disorders.

Genetic, environmental and social factors all play a role in the development of an eating disorder. Interpersonal issues, past trauma, low self-esteem, abuse, co-occurring mental health disorders, substance abuse disorders and unhealthy family and personal relationships can all contribute to the environmental and social factors associated with eating disorders.

Even for someone who is well into a successful recovery program, the holidays can trigger unwanted thoughts and comments surrounding food. Whether you are actively treating your eating disorder or suspect you may have one, you can take steps to make this holiday season more comfortable with these tips from eating disorder expert and licensed therapist Dawn Delgado, director of clinical development at Center for Discovery.

1. Always have a safe plan. If you plan on attending a holiday party or gathering, you may want to consult with your dietitian to have a plan beforehand, especially if you feel you may be inclined to binge. If you feel triggered to binge, or if you feel pressured by another individual, create an escape plan, which may mean having a friend accompany you to the party or even come pick you up. Your plan may also involve finding a safe place at the party where you can be alone to gather your thoughts until you feel comfortable re-engaging with others.

2. Be prepared to say “no.” Many individuals, with good intentions, will push food your way. They will want you to try their favorite dessert or their new recipe without understanding your struggle. Know that it is OK to say “no” and to take care of yourself in these situations. You can choose to clarify why you are saying “no,” but do not feel obligated to do so. Also give yourself permission to decline joining holiday office parties, family parties or other holiday-themed get-togethers if your recovery could be compromised, or plan to bring a supportive friend.

3. Know your triggers before you engage in social situations. Understanding your triggers and learning how to use coping skills to control them at holiday functions can help keep negative thoughts and self-sabotaging at bay. If there are certain topics of conversation that trigger you then avoid those topics or change the conversation when those topics arise. Be honest with yourself, be honest with others, recognize your emotions and learn to take control of your scenarios.

Supporting a Loved One

Watching someone you care for battle an eating disorder can be emotionally challenging, but your love and support can make a big difference during the stressful holiday season with these tips from the experts at Center for Discovery:

  • If you’re uncertain how you can help, just ask then be prepared to listen without judgment.
  • Make it clear you are willing to be a sounding board or assist your loved one in getting to a safe place if he or she is triggered during an event.
  • Voice concerns privately. Public comments about weight, body shape or food choices can only exacerbate the angst your loved one is feeling, and when you put him or her on the defensive, he or she is less likely to be receptive to your genuine concern.

Mindful Eating Tips

These simple steps can help you rediscover your natural intuition about food and hunger. These tips can be used all in one meal or you can choose one tip at a time to focus on. When you feel you have mastered one, try a new one. Over time, eating mindfully can become second nature.

1. Practice mindfulness: Start by eating one meal a day in a slower, more aware manner.
2. Hunger check: Before eating, check in with yourself to determine how hungry you are. Are you hungry enough for a meal or just a snack?
3. Emotional check: What are you feeling? Are you happy, content, stressed, bored or something different?
4. Senses check: What type of food are you hungry for? Do you want savory, sweet or salty? Do you want something hot or cold?
5. Time check: Do you have time to sit and savor? Or are you crunched for time?
6. Time crunch: Planning to nourish your body is an act of mindfulness. Taking the time to grab some food or packing food to eat on the go is being mindful that your body needs fuel.
7. Focus: Concentrate on the meal in front of you. Avoid doing other activities while you eat such as working, talking on the phone, watching TV, driving or reading.
8. Savor: While eating, notice the colors, smells, flavors and textures of the food.
9. Food awareness: Notice your reaction to the food you are eating. What do you like, what don’t you like? If you are enjoying your food, savor it. If you don’t like your food, choose something more appealing.
10. Patience and grace: Mindful eating is a practice that takes time to learn and develop. Since there is no judgment in mindful eating, give yourself grace and patience as you learn.

Learn more and find options for treatment at centerfordiscovery.com.

Photos courtesy of Getty Images

SOURCE:
Center for Discovery

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HEALTHY LIVING

Learn CPR as a life-saving skill

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(Family Features) While many Americans agree Conventional CPR (cardiopulmonary resuscitation) or Hands-Only CPR (HOCPR) significantly improve a person’s chance of survival from cardiac arrest, less than half are confident they can perform either Conventional CPR or HOCPR in an emergency.

Black or Hispanic adults who experience cardiac arrest outside a hospital setting are substantially less likely to receive lifesaving care from a bystander. In spite of these survey results, the American Heart Association is working to change this by empowering members of these communities to learn lifesaving CPR, and a growing segment of respondents are willing to act in an emergency.
The American Heart Association’s 2023 survey also revealed that as a result of the organization’s efforts to change attitudes about performing CPR, which can lead to lifesaving results, more than half of African Americans said they would be willing to perform CPR in an emergency compared to 37% two years ago. Additionally, Hispanic and Latino respondents are more confident in their abilities to perform CPR.

Committed to turning a nation of bystanders into lifesavers, the American Heart Association’s multiyear initiative, Nation of Lifesavers, helps teens and adults learn how to perform CPR and use an automated external defibrillator (AED); share that knowledge with friends and family; and engage employers, policymakers, philanthropists and others to create support for a nation of lifesavers.

“Each of us has the power in our own hands to respond to a sudden cardiac arrest,” said Anezi Uzendu, M.D., American Heart Association expert volunteer. “We simply need to know what to do and have the confidence to act.”

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The long-term goal: to ensure that in the face of a cardiac emergency, anyone, anywhere is prepared and empowered to perform CPR and become a vital link in the chain of survival, aiming to double the survival rate of cardiac arrest victims by 2030. It takes just 90 seconds to learn how to save a life using HOCPR, which can be equally as effective as traditional CPR in the first few minutes of cardiac arrest.

Nationally supported by the Elevance Health Foundation, the American Heart Association’s HOCPR campaign is focused on chest compression-only CPR. If a teen or adult suddenly collapses due to a cardiac event, you can take two steps to save a life: immediately call emergency services and use these tips to begin performing HOCPR.

  1. Position yourself directly over the victim.
  2. Put the heel of one hand in the center of the chest and put your other hand on top of the first.
  3. Push hard and fast in the center of the chest at a rate of 100-120 beats per minute, which is about the same tempo as the song “Stayin’ Alive” by the Bee Gees, and at a depth of approximately 2 inches.
  4. Continue compressions and use an AED, if available, until emergency help arrives.

To learn more about how you could be the difference between life and death for someone experiencing a cardiac event, visit Heart.org/nation.

Photo courtesy of Shutterstock


SOURCE:
American Heart Association

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HEALTHY LIVING

Combating loneliness in older adults

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(Family Features) The bonds found in friendships and other relationships are an important factor in health and wellness – even science says so.

According to the American Psychological Association, forming and maintaining social connections at any age is one of the most reliable predictors of a healthy, happy and long life. Studies show having strong and supportive friendships can fend off depression and anxiety, lower blood pressure and heart rates in stressful situations and change the way people perceive daunting tasks.

However, statistics show approximately half of U.S. adults lack companionship and feel socially disconnected, according to the U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. In fact, 12% don’t have anyone they consider a close friend, per the Survey Center on American Life. This “epidemic of loneliness,” as coined by U.S. Surgeon General Dr. Vivek Murthy, can take a severe toll on mental and physical health.

As people age, the risks of isolation increase. With America’s older population growing rapidly – the 65 and older population reached more than 55 million in 2020 – discussing how older adults can combat loneliness is relevant to public health and individual well-being.

Consider volunteering, which is one of the best and most rewarding ways to combat loneliness.

Volunteering Combats Loneliness
People often volunteer to find a sense of purpose, learn new skills, improve their communities or establish new routines after retiring or becoming empty nesters. For many, making friends through volunteer work is a welcome bonus. The act of volunteering provides proven benefits for older adults.

Forming connections can make all the difference in a person’s volunteer experience and sense of well-being. People who meet through volunteer work inherently share a common interest and something to bond over. These friendships can carry over outside of volunteer work and lead to bonding over other hobbies and interests.

Connection-Focused Volunteer Opportunities
In addition to making friends with fellow volunteers, many older adults also form relationships with the people they’re serving, especially if those recipients are their peers.

For example, AmeriCorps Seniors is the national service and volunteerism program in the federal agency of AmeriCorps that connects adults aged 55 and up to local service opportunities that match their interests. Its Senior Companion Program pairs volunteers with other older adults or those with disabilities who need companionship or assistance. Volunteers may help with tasks such as paying bills, shopping or getting companions to appointments. In some cases, volunteers may also provide support and respite for family members caring for loved ones with chronic illnesses.

“We often think of volunteering as ‘giving back,’ but we’ve seen firsthand that it often becomes so much more than that,” said Atalaya Sergi, director of AmeriCorps Seniors. “By spending a few hours each week with another older adult in need of support, our volunteers are not only giving back to others, but they’re adding meaning to their own lives and establishing new connections. They’re helping to fight the loneliness epidemic one visit at a time.”

Growing older can come with challenges, but some of those can be minimized with a positive mindset and commitment to remaining connected and engaged – whether with friends, relatives or fellow community members. Fostering relationships is a key ingredient to a healthier and more fulfilling life.

For more information and to find volunteer opportunities near you, visit AmeriCorps.gov/YourMoment.

Meet Friends Who Connected Through Service

Ray Maestas felt unfulfilled post-retirement and began volunteering with the AmeriCorps Seniors Senior Companion Program. He was connected with Bob Finnerty, a man with blindness looking for assistance a few days each week. They quickly struck up a routine of errands, reading and conversation that’s since become a friendship they both cherish.

“The Senior Companion Program has provided an avenue to enrich the lives of not only the participants but the people who are volunteering,” Maestas said. “Bob and I have gotten to the point where he’s a very important part of my life.”

Finnerty echoed those sentiments and shared his own appreciation for Maestas’ friendship.

“I’ve always relished my independence and I feel Ray is not just a person who reads for me – he’s a friend,” Finnerty said.

In the last few years, Maestas moved and now serves with a different chapter of the Senior Companion Program. He and Finnerty keep in touch. Maestas said they talk about every third day.


SOURCE:
AmeriCorps Seniors

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HEALTHY LIVING

Treatment options to help overcome knee pain for sports enthusiasts

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(Family Features) Millions of people experience chronic pain, with knee pain among the most common. Athletes and active adults know the impact activities like running and skiing can have on their knees, but when chronic knee pain makes it difficult to do those activities, or even day-to-day tasks like walking up the stairs, people may often face challenges.

According to the journal “Cartilage,” unlike other tissues, cartilage does not repair itself and, without proper treatment, can worsen over time and become more difficult to treat. However, options like FDA-approved knee cartilage repair surgery MACI (autologous cultured chondrocytes on porcine collagen membrane) uses a patient’s cells to help repair cartilage defects and may help alleviate knee pain.

“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.

Justin Keys, a former patient of Meininger and avid skier, knows that the long-term outcomes of knee cartilage surgery can be worth the short-term sacrifices. After several injuries, including an ACL injury, Keys struggled with most activities except walking on flat, paved surfaces. After consulting with Meininger, Keys chose knee cartilage repair to help get back to his active lifestyle.

Keys considered whether to manage the injury as-is or choose MACI and undergo rehabilitation to potentially get back to his favorite activities in the future. He knew he could no longer use short-term relief methods and had to address his pain with a treatment to help provide lasting relief.

For athletes like Keys who want to fix knee pain, it’s important to consider these steps:

Discuss Options with Your Doctor
Patients should talk to their doctors and undergo an MRI to help assess the internal structures of the knee.Meininger recommends patients and their doctors discuss options forlong-term knee restoration health, preserving function for future decades and recognizing the short-term sacrifice.

Set Yourself Up for Success
Experts like Meininger suggest patients take steps ahead of surgery to help their recovery.

“The important thing is to be as fit as possible and use the preseason months to undergo surgery and rehab,” Meininger said.

Patients can take steps to prep their home for recovery, which may include:

  • Bringing necessities down from hard-to-reach shelves
  • Moving furniture to ensure clear pathways
  • Installing shower safety handles to minimize potential falls

The Road to Rehab and Recovery
Rehabilitation takes time and everyone’s experience is unique. It can be as much of a mental challenge as it is physical. Committing to a physical therapy regime, staying hydrated and eating well are important aspects to support recovery. Patients should talk to their doctors with questions and before starting any exercises.

IMPORTANT SAFETY INFORMATION
Do not use if you are allergic to antibiotics such as gentamicin or materials from cow or pig; have severe osteoarthritis of the knee, other severe inflammatory conditions, infections or inflammation in the bone joint and other surrounding tissue or blood clotting conditions; had knee surgery in the past 6 months, not including surgery for obtaining a cartilage biopsy or a surgical procedure to prepare your knee for a MACI implant; or cannot follow a rehabilitation program post-surgery.

MACI is used for the repair of symptomatic cartilage damage of the adult knee. Conditions that existed before your surgery, including meniscus tears, joint or ligament instability or alignment problems should be evaluated and treated before or at the same time as the MACI implant. MACI is not recommended if you are pregnant. MACI has not been studied in patients younger than 18 or over 55 years of age. Common side effects include joint pain, tendonitis, back pain, joint swelling and joint effusion. More serious side effects include joint pain, cartilage or meniscus injury, treatment failure and osteoarthritis. See Full Prescribing Information for more information.

Find more information by visiting MACI.com.

*Testimonials by MACI patient and paid Vericel consultant

Photos courtesy of Shutterstock


SOURCE:
MACI

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