January / February 2024
Tips for Stress-Free New Year Resolutions
Sticking to resolutions is often stressful and challenging. Here are tips to keep your resolutions stress-free and more successful.
Be Realistic: Think. Are they realistic with your current schedule? Can you fully commit? Is the timeline appropriate? Can you start small and build as you go? Use the SMART method on next page.
Change Your Perspective: Whenever you feel like quitting, step back. Think about how much you’ve accomplished. Make a grateful list. Brainstorm other ways to reach your goal. Keep an eye out for opportunities and don’t let obstacles stop you. Memorize Philippians 4:13 “I can do all things through Christ who strengthens me.”
Stick to Your Values Motivation and purpose comes from them. Realizing your sense of purpose gives you strength to continue.
2 Chronicles 15:7 states “But as for you, be strong and do not give up, for your work will be rewarded.”(NIV)
Personalize It Don’t get caught up in goals that are current trends. Align goals with your personality, schedule, and season of life. Adjust your approach to fit your needs.
Consistency vs Perfection If a day doesn’t go as planned realize life happens. Consistency will always lead to more success than perfection. An average of 66 days is required to form a new habit. Make a post-it note that says, “Slow and steady wins the race! I Corinthians 9:24 will encourage you to keep running the race.
Stay Accountable Share your commitment, your progress and success. Find an encourager to help you to persevere. Ecclesiastes 4:9-10 Two people are better than one because together they have a good reward for their hard work. If one falls, the other can help his friend get up. (NIV)
Find a Mentor A mentor can counsel you so that you won’t have to learn lessons the hard way. Proverbs 11:14 puts it this way “Without good direction, people lose their way; the more wise counsel you follow, the better your chances,” (MSG).
Reference: 6 Steps to Turning Resolutions Into Realities, Life Recovery, New life Ministries. Retrieved at http://liferecoverygroups.com/6-steps-to-turning-resolutions-into-realities/?SOURCE=EBLRN on September 25, 2019
Reference: 5 Tips for Stress-Free Resolutions in the New Year Retrieved at https://www.bewellsolutions.com/5-tips-for-stress-free-resolutions-in-the-new-year/ on 1/5/24
How to get SMART about New Year Goals
Use the letters in SMART to make goals that are Specific, Measurable, Attainable, Relevant, and Timely.
Specific Use the well-defined adverbs like who, what, when, where, and why. Instead of saying, “I want to exercise more” a specific goal could be, “I will walk 20-minutes after dinner on Monday, Wednesday, and Friday.” Proverbs 16:3 – “Commit your work to the Lord, and your plans will be established.”
Measurable Use how long and the total number of days per week. At the end of the week, you will know if you have been successful. Use quantifiers like time, distance, or total days. Think about putting stickers on your calendar to record your progress.
Attainable Think about possible obstacles and how you will work around them. Make the goal practical enough for confident completion. Be flexible. Don’t be afraid to adjust your goal. Update your goal to align with your present schedule and priorities. Psalm 37:4-5 – “Delight yourself in the Lord and he will give you the desires of your heart. Commit your way to the Lord; trust in him and he will do this.”
Relevant Make sure goals align with your priorities and values. Are they meaningful? What will motivate you? Joshua 1:9 – “Have I not commanded you? Be strong and courageous.”
Timely Set a start date and set check-in dates. Use a calendar to record your progress. A weekly check- in with a trusted individual can be encouraging. Be open about asking for prayer support. If you’re struggling with consistency, adjust or alter your approach as needed. Rejoice with small increments of progress.
Reference: Setting SMART Goals for the New Year Retrieved at https://www.bewellsolutions.com/setting-smart-goals-for-the-new-year/ on 01/5/24
Rethinking How We Use Time to Enjoy a Meal
Many find that dieting is on our minds this time of year. We become so involved in quick meals, multi-tasking that we miss appreciating the colors, textures, and flavors of each dish. Maybe you never heard of “mindful eating.” Mindful eating is a holistic approach to creating a healthier relationship with food. Scripture tells us in I Corinthians 10:31 So whether you eat or drink, or whatever you do, do all to the glory of God. NIV Mindful eating can assist in taking good care of our bodies and glorifying God by doing so.
Basics of Mindful Eating
Savor Each Bite. Are there subtle hints of sweetness, a spice, a rich texture? Try being “fully present” and really experience a sensory delight.
Engage Every Sense: Make it a multi-sensory experience. Enjoy the visual appeal; the aroma; the sound of a satisfying crunch.
Listen to Your Body: Eat slowly. This gives your body time to tell you it is satisfied. Try drinking a glass of water before your meal. This can prevent overindulgence.
Break Free from Distractions: Create a protected time for meals.
Become Aware of Portion Sizes: Use a smaller plate, adjusting portion sizes helps to avoid overeating.
Question If There Is An Emotional Need: Mindful eating helps us to discern between true hunger and emotional cravings. Under stress we tend to find a way to feel better. That’s when it is a good time to talk to God as a friend, expressing how you feel and ask for help. You’ll find yourself feeling much calmer and able to think clearly. You may soon realize that going for a walk, getting some fresh air, talking to a friend, hugging your spouse or cuddling with your pet fills the need.
Give Mindful Eating a Try
Reference: Repp, K., Mindful Eating – Making Every Bite Matter, Be Well Solutions, Retrieved at https://www.bewellsolutions.com/mindful-eating-making-every-bite-matter/ at 1/12/2024
Importance of Reading in the New Year
With every New Year comes a batch of resolutions on how we can improve ourselves. Here are four reasons to resolve and get reading.
It reduces stress: A mere six minutes of reading reduced stress levels by 68 percent. Reading relaxes your body by lowering your heart rate and easing the tension in your muscles. It even works better and faster than other relaxation methods, such as listening to music. Your mind can be “lost in a good book” so that it is free from the stressors that plague your daily life.
It makes us more empathetic people: Reading non-fiction is a key factor in our development as compassionate human beings. Reading about the behaviors and thoughts of characters fosters understanding and appreciation of their experiences and inner lives. This empathy improves our ability to form meaningful relationships.
It protects our brains from dementia: In the article, Why It Pays to Read it states, “Reading is a like a neurological fountain of youth. Research has shown that lifelong engagement in intellectually stimulating activities, such as reading, can slow declines in memory loss and thinking ability as we age.” Reciting poetry can also be an effective weapon against Alzheimer’s disease, helping those suffering from memory loss become more vocal and socially engaged.”
It generally makes us smarter. Reading enhances your vocabulary, builds your cognitive skills, introduces you to new ideas, and teaches you all sorts of fun facts.
References:
Gross, R., Why It Pays to Read, National Endowment for the Arts. Jan. 16, 2015. Retrieved Jan 2, 2024 at https://www.arts.gov/stories/blog/2015/why-it-pays-read
Reading for Stress Relief Brought to you by the Earl E. Bakken Center for Spirituality & Healing https://www.takingcharge.csh.umn.edu/reading-stress-relief University of Minnesota. Retrieved 1/2/2024
Kaczmarek, S., Reading Partners. AUGUST 18, 2016 Four compelling reasons to shut off your screen and open a good book. Retrieved 1/2/2024 Reading is good for your mental health - Reading Partners | Reading Partners
November / December 2023
Is Surgery Coming? Heal Faster with This Technique
If you, a friend or family member will be having surgery in the future there are mind-body techniques that can make the journey easier and shorten recovery time. I recommend a book called “Prepare for Surgery, Heal Faster” by Peggy Huddleston. She developed five steps to prepare for surgery using mind-body techniques. The research behind these methods focuses on the ways positive emotions and the human spirit speed healing. This method has been proven to:
Step One instructs you how to turn worries into positive healing images and feelings of peacefulness.
Step Two guides you through days of practicing relaxation techniques. These will be used as you go into surgery minimizing the amount of anesthesia drugs needed.
Step Three involves prayers from your close friends and church family. They will be asked to wrap you in a “Blanket of Love” for the half-hour before surgery. Research shows prayer hastens healing and has other beneficial effects.
Step Four involves the use of “Healing Statements”, words spoken before surgery. Research shows this reduces the use of pain medication by 23-50%.
Step Five explains your legal right to request use of the “Healing Statements” read by the anesthesiologist during surgery.
Here are some examples of the healing statements:
speeds healing.
If you would like to purchase this book and have a nurse guide you through these techniques contact Valley Parish Nurse Ministry. Individual or group classes can be given locally. Call 330-382-9440.
Sing Five Minutes a Day for Health Benefits
Even if you are not “good” at singing you can reap many rewards in even five minutes. Regular singing times and choir or group singing can multiply health benefits.
Research has shown that singing can be good for you on many levels. It may help:
Taking deep breaths promotes chest development and reduces the number of acute lung conditions. If someone is trying to lose weight they can sing two or three songs to take their mind off of eating. Singing improves blood supply to the head and generally rejuvenates and improves skin condition. Singing stimulates multiple areas of the brain at the same time thus promoting memory and the perception of information. It can improve the speaking ability for people with autism, Parkinson’s disease, aphasia and stuttering. Singing can treat hiccups and improve diction.
Extra benefits occur with joining a choir during a grieving time:
Reference: Stanborough, R., Ten Ways That Singing Benefits Your Health Retrieved on 10/23/23 at https://www.healthline.com/health/benefits-of-singing
A New Healthy Way to Clap Your Hands
Take the palms of your hands and clap them making sure your hands stay vertical with fingers of each hand touching fingers of the other. You just applied acupressure to about 28 points. Each one is involved in improving the health of at least one organ of your body. Here is a shortened list of the benefits of clapping.
1) Enhanced Brain Cortical activation improves cognitive functions of memory, and concentration.
2) Healthy Heart Increasing blood circulation to the heart. decreases the risk of forming clots and blocked arteries
3) Bone Benefits Even 2 minutes of clapping can reduced inflama-tion which helps to relieve pains in bones from diseases like arthritis.
4) Healthy Hair and Skin get more circulation.
5) Improved Immunity The number of white blood cells increase which strengthens your immune system.
6) Better Breathing The area between your first and middle fingers connects with the lungs. The top and middle of your middle finger connects with the nasal cavity, larynx, and bronchus.
7) Mental Wellness Even clapping to encourage someone induces happiness hormones like dopamine in our brain.
8) Improved Eye Health Clapping this way applies pressure to the top of the middle finger, which connects to our eyeballs.
9) Healthier Liver and Kidney The area beneath your middle and ring finger – in the middle of your palm – has the nerve endings of your liver, gallbladder, kidney, and bladder. Since your liver and kidney are responsible for getting rid of toxins from the body and the absorption of vitamins their improved function is very important.
10) Benefits Against Diabetes The nerve endings of your pancreas are in the middle of your palm underneath the ring finger. Stimulating this area helps the pancreas produce the hormone insulin.
It is best to do these clapping exercises in the morning. Small amounts of clapping can be beneficial. Consider starting with 2 minutes each morning. You may want to clap to a favorite hymn.
To make these results visible, you must make clapping a daily habit. Some suggest about 20 minutes every morning.
Reference: HealthyStripe's Editorial Team 10 Clapping Hands Exercise Benefits You Can’t Miss Retrieved from https://healthystripe.com/blog/clapping-hands-exercise-benefits on 10/23/23
We Are in an Epidemic of Loneliness
Back in May the Surgeon General advised that we are in an epidemic. Loneliness can increase the risk for premature death comparable to smoking 15 cigarettes a day. Even before the COVID-19 pandemic, about half of U.S. adults reported experiencing measurable levels of loneliness. The physical consequences of this poor connection can include a 29% increased risk of heart disease; a 32% increased risk of stroke; and a 50% increased risk of developing dementia for older adults.
This is a cultural problem. The government has strategies to address it but it can only do so much. It is the community of believers that can make the real difference in fighting this epidemic. It almost seems we have forgotten that we are, by nature and creation social beings.
A Call to Action:
Be willing to sacrifice things you really want to do and things that will make you more successful or wealthy or give you pleasure. Instead, commit to church, a community effort, to helping a friend repair their home or car, or sit with someone who is suffering.
True friendship involves lifting our eyes from our own needs and seeing others as being “created in God’s image.”
Reference: Cooper, L., The loneliness crisis in America and how the church can help, Christian Research Institute, Retrieved on 10/24/23 from https://www.equip.org/articles/the-loneliness-crisis-in-america-and-how-the-church-can-help/
If you, a friend or family member will be having surgery in the future there are mind-body techniques that can make the journey easier and shorten recovery time. I recommend a book called “Prepare for Surgery, Heal Faster” by Peggy Huddleston. She developed five steps to prepare for surgery using mind-body techniques. The research behind these methods focuses on the ways positive emotions and the human spirit speed healing. This method has been proven to:
- Reduce anxiety before surgery
- Help patients need 23-50% less pain medication
- Heal faster
Step One instructs you how to turn worries into positive healing images and feelings of peacefulness.
Step Two guides you through days of practicing relaxation techniques. These will be used as you go into surgery minimizing the amount of anesthesia drugs needed.
Step Three involves prayers from your close friends and church family. They will be asked to wrap you in a “Blanket of Love” for the half-hour before surgery. Research shows prayer hastens healing and has other beneficial effects.
Step Four involves the use of “Healing Statements”, words spoken before surgery. Research shows this reduces the use of pain medication by 23-50%.
Step Five explains your legal right to request use of the “Healing Statements” read by the anesthesiologist during surgery.
Here are some examples of the healing statements:
- “I am surrounded by love and support.”
- “I am calm and relaxed.”
- “I am grateful to God for my body’s ability to heal.”
speeds healing.
If you would like to purchase this book and have a nurse guide you through these techniques contact Valley Parish Nurse Ministry. Individual or group classes can be given locally. Call 330-382-9440.
Sing Five Minutes a Day for Health Benefits
Even if you are not “good” at singing you can reap many rewards in even five minutes. Regular singing times and choir or group singing can multiply health benefits.
Research has shown that singing can be good for you on many levels. It may help:
- lower stress by lowering cortisol levels
- boost immunity and lung function
- enhance memory
- improve mental health
- help cope with physical and emotional pain
- reduce snoring
Taking deep breaths promotes chest development and reduces the number of acute lung conditions. If someone is trying to lose weight they can sing two or three songs to take their mind off of eating. Singing improves blood supply to the head and generally rejuvenates and improves skin condition. Singing stimulates multiple areas of the brain at the same time thus promoting memory and the perception of information. It can improve the speaking ability for people with autism, Parkinson’s disease, aphasia and stuttering. Singing can treat hiccups and improve diction.
Extra benefits occur with joining a choir during a grieving time:
- enhanced ability to deal with grief.
- less occurrence of depression symptoms
- stability in well-being & improvement in self-esteem
Reference: Stanborough, R., Ten Ways That Singing Benefits Your Health Retrieved on 10/23/23 at https://www.healthline.com/health/benefits-of-singing
A New Healthy Way to Clap Your Hands
Take the palms of your hands and clap them making sure your hands stay vertical with fingers of each hand touching fingers of the other. You just applied acupressure to about 28 points. Each one is involved in improving the health of at least one organ of your body. Here is a shortened list of the benefits of clapping.
1) Enhanced Brain Cortical activation improves cognitive functions of memory, and concentration.
2) Healthy Heart Increasing blood circulation to the heart. decreases the risk of forming clots and blocked arteries
3) Bone Benefits Even 2 minutes of clapping can reduced inflama-tion which helps to relieve pains in bones from diseases like arthritis.
4) Healthy Hair and Skin get more circulation.
5) Improved Immunity The number of white blood cells increase which strengthens your immune system.
6) Better Breathing The area between your first and middle fingers connects with the lungs. The top and middle of your middle finger connects with the nasal cavity, larynx, and bronchus.
7) Mental Wellness Even clapping to encourage someone induces happiness hormones like dopamine in our brain.
8) Improved Eye Health Clapping this way applies pressure to the top of the middle finger, which connects to our eyeballs.
9) Healthier Liver and Kidney The area beneath your middle and ring finger – in the middle of your palm – has the nerve endings of your liver, gallbladder, kidney, and bladder. Since your liver and kidney are responsible for getting rid of toxins from the body and the absorption of vitamins their improved function is very important.
10) Benefits Against Diabetes The nerve endings of your pancreas are in the middle of your palm underneath the ring finger. Stimulating this area helps the pancreas produce the hormone insulin.
It is best to do these clapping exercises in the morning. Small amounts of clapping can be beneficial. Consider starting with 2 minutes each morning. You may want to clap to a favorite hymn.
To make these results visible, you must make clapping a daily habit. Some suggest about 20 minutes every morning.
Reference: HealthyStripe's Editorial Team 10 Clapping Hands Exercise Benefits You Can’t Miss Retrieved from https://healthystripe.com/blog/clapping-hands-exercise-benefits on 10/23/23
We Are in an Epidemic of Loneliness
Back in May the Surgeon General advised that we are in an epidemic. Loneliness can increase the risk for premature death comparable to smoking 15 cigarettes a day. Even before the COVID-19 pandemic, about half of U.S. adults reported experiencing measurable levels of loneliness. The physical consequences of this poor connection can include a 29% increased risk of heart disease; a 32% increased risk of stroke; and a 50% increased risk of developing dementia for older adults.
This is a cultural problem. The government has strategies to address it but it can only do so much. It is the community of believers that can make the real difference in fighting this epidemic. It almost seems we have forgotten that we are, by nature and creation social beings.
A Call to Action:
- Be ready to reach out to those who suffer from hearing loss or extreme grief.
- Realize that men are at a higher risk of a loneliness crisis, resulting in higher rates of suicide. About 50 % need more friends and 15 % have no close friends.
- Make it a point to learn and call people by their names. Many suffer with the experience of feeling unseen. Pray that you will make them feel “fully known and truly loved.”
- Be consciously willing to forge bonds with others by finding out who they are, what they are interested in and if they have any prayer requests. Be non-judgmental as much as possible.
- If you volunteer somewhere invite someone to join you. Get them involved in serving as this greatly influences well-being.
Be willing to sacrifice things you really want to do and things that will make you more successful or wealthy or give you pleasure. Instead, commit to church, a community effort, to helping a friend repair their home or car, or sit with someone who is suffering.
True friendship involves lifting our eyes from our own needs and seeing others as being “created in God’s image.”
Reference: Cooper, L., The loneliness crisis in America and how the church can help, Christian Research Institute, Retrieved on 10/24/23 from https://www.equip.org/articles/the-loneliness-crisis-in-america-and-how-the-church-can-help/
May / June 2023
Taking Care of Your Body as The Temple
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies. 1 Corinthians 6:19-20 NIV Take this verse at face value.
Take advantage of knowing and caring for your body. It’s important!
Plese see chart on the PDF above
as it is difficult to have a graph transferred in this area.
*Hypertensive Urgency. Get a second reading in five minutes. If not lower and there are no other symptoms such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, or difficulty speaking, treatment may include adjustment or addition of medications. This rarely requires hospitalization.
*Hypertensive Emergency. If a blood pressure reading is 180/120 or greater and there are associated symptoms (as above) then call 9-1-1.
The consequences of hypertensive crisis can be severe and include:
Mom – Take a FREE Art Break with Your Kids
Yes, you can send away for free art kits by volunteering to distribute the packets to Local Little Free Libraries that you see around town.
Art is a major tool to reduce stress, work out emotions, get unstuck and connect more with others, your kids and yourself. The “Art Is Moving” project can help you and others destress from daily life!
Use it as pause button. Leave your to-do list for 10 minutes.
Connecting with this program will help you come up with new ways to Take an Art Break. Try their Art and Everything Calendar at https://artismoving.org/artandeverythingcalendar/ It has 365 ideas that take around10 minutes to complete. They also add a new art break idea each month to the website.
Become a Free Art Packet Volunteer!
If you're interested in helping Art is Moving deliver their Free Art Packets to your local Little Libraries (or other spaces you think would benefit from them - like waiting rooms, DMVs, etc), fill in the form on their website. Their goal is to send out two shipments a year with 15 packets per shipment. Your part is to stuff the art packets into your community little libraries or distribute as you planned with them.
WEBSITE: artismoving.org
MAIL: 2397 NW Kings Blvd #303 Corvallis, OR 97330
EMAIL: takeanartbreak@artismoving.org
Dads – Keep Telling Your “Dad Jokes”
Do you have some old one liners that make people groan, and are corny? They may not make kids or adults laugh but keep telling them. They not only show your special sense of humor but they are teaching children a valuable lesson. Researchers feel that "dad jokes" actually have a positive effect on development. Dad jokes not only reveal how humor and joke-telling work but they also teach kids about their fathers’ psychology. It builds the father – child relationship. Dad jokes can enable kids to cope / overcome embarrassment or awkwardness.
Notably humor can:
Better yet, teach your children to tell some jokes. It can help them out of awkward situations, develop confidence and turn a negative situation into a positive one. By continuing to joke you all will be partaking in a long and proud tradition; so keep repeating the same old stale puns, year-in and year-out.
References: The Humor Effect: The Benefits of Humor and How to Use it Effectively – Effectiviology retrieved at https://effectiviology.com/humor-effect/#:~:text=Most%20notably%3A%201% 20Humor%20increases%20energy%20levels.%20Reading,view%20you%20in%20a%20more%20positive%20manner.%20 on 4/15/23
Donovan, B., Dad jokes help kids develop into healty adults: study, 2002 Lifeltyle retrieved at 'Dad jokes' help kids develop into healthy adults: study | Fox News on 4/15/23
Can Plants in Bedroom Help You Sleep?
Many people have trouble sleeping at night or wake up very tired. Interrupted breathing can cause this. Not being able to relax can cause interrupted sleep as well. Any amount of untreated sleep apnea can be bad for your health. Obstructive sleep apnea is typically triggered by an airway blockage. Males are more frequently affected than women.
Your risk of sleep apnea increases if you have any of the following:
If you think you may have sleep apnea contact your health care provider for a preliminary evaluation. Monitoring during sleep is required for a definitive sleep apnea diagnosis. For most people a home sleep apnea test can distinguish obstructive sleep apnea from snoring alone.
Having live plants in your bedroom can augment medical treatment of sleep disorders and enhance your sleep.
Lavender plants are effective for relieving stress and anxiety. They can assist in promoting a good night’s sleep and lowering heart rate.
Snake Plants produce high amounts of oxygen at day and night.
English Ivy absorbs toxins in the air. It will absorb airborne mold and replace it with oxygen.
Aloe Vera filters toxins and produces oxygen; so it will be easier for you to breath and relax, thus fall asleep faster.
Consider using these plants and see if you get a better nights sleep.
References: Linda Parker, L. These 4 Plants For Your Bedroom Will Treat Insomnia and Sleep Apnea (gardeningsoul.com) 2020 Retrieved 4/13 23 at
https://gardeningsoul.com/these-4-plants-for-your-bedroom-will-treat-insomnia-and-sleep-apnea/
Torborg, L., Mayo Clinic Q and A: Diagnosing sleep apnea, Mayo Clinic News Network, 2017 retrieved at https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-diagnosing-sleep-apnea/ on 4/13/23
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies. 1 Corinthians 6:19-20 NIV Take this verse at face value.
Take advantage of knowing and caring for your body. It’s important!
Plese see chart on the PDF above
as it is difficult to have a graph transferred in this area.
*Hypertensive Urgency. Get a second reading in five minutes. If not lower and there are no other symptoms such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, or difficulty speaking, treatment may include adjustment or addition of medications. This rarely requires hospitalization.
*Hypertensive Emergency. If a blood pressure reading is 180/120 or greater and there are associated symptoms (as above) then call 9-1-1.
The consequences of hypertensive crisis can be severe and include:
- Stroke memory loss loss of consciousness
- Heart attack damage to eyes and kidneys
- Loss of kidney function unstable chest pain
- Aortic dissection pulmonary edema eclampsia
Mom – Take a FREE Art Break with Your Kids
Yes, you can send away for free art kits by volunteering to distribute the packets to Local Little Free Libraries that you see around town.
Art is a major tool to reduce stress, work out emotions, get unstuck and connect more with others, your kids and yourself. The “Art Is Moving” project can help you and others destress from daily life!
Use it as pause button. Leave your to-do list for 10 minutes.
Connecting with this program will help you come up with new ways to Take an Art Break. Try their Art and Everything Calendar at https://artismoving.org/artandeverythingcalendar/ It has 365 ideas that take around10 minutes to complete. They also add a new art break idea each month to the website.
Become a Free Art Packet Volunteer!
If you're interested in helping Art is Moving deliver their Free Art Packets to your local Little Libraries (or other spaces you think would benefit from them - like waiting rooms, DMVs, etc), fill in the form on their website. Their goal is to send out two shipments a year with 15 packets per shipment. Your part is to stuff the art packets into your community little libraries or distribute as you planned with them.
WEBSITE: artismoving.org
MAIL: 2397 NW Kings Blvd #303 Corvallis, OR 97330
EMAIL: takeanartbreak@artismoving.org
Dads – Keep Telling Your “Dad Jokes”
Do you have some old one liners that make people groan, and are corny? They may not make kids or adults laugh but keep telling them. They not only show your special sense of humor but they are teaching children a valuable lesson. Researchers feel that "dad jokes" actually have a positive effect on development. Dad jokes not only reveal how humor and joke-telling work but they also teach kids about their fathers’ psychology. It builds the father – child relationship. Dad jokes can enable kids to cope / overcome embarrassment or awkwardness.
Notably humor can:
- increase energy levels. Reading or viewing something humorous has a positive and energizing effect. This is beneficial for people’s overall wellbeing, and can help improve people’s memory.
- reduce negative emotions such as anger or anxiety. It seems that processing humor places a significant cognitive demand on working memory. Thus people focus on the humor rather than on negative emotions.
- leads to increased interest. People that can tell a joke receive attention and are more memorable and convincing.
- make others view you positively. Similarly, using humor can improve people’s perception of your warmth and competence. It especially is helpful when you need to present negative information.
Better yet, teach your children to tell some jokes. It can help them out of awkward situations, develop confidence and turn a negative situation into a positive one. By continuing to joke you all will be partaking in a long and proud tradition; so keep repeating the same old stale puns, year-in and year-out.
References: The Humor Effect: The Benefits of Humor and How to Use it Effectively – Effectiviology retrieved at https://effectiviology.com/humor-effect/#:~:text=Most%20notably%3A%201% 20Humor%20increases%20energy%20levels.%20Reading,view%20you%20in%20a%20more%20positive%20manner.%20 on 4/15/23
Donovan, B., Dad jokes help kids develop into healty adults: study, 2002 Lifeltyle retrieved at 'Dad jokes' help kids develop into healthy adults: study | Fox News on 4/15/23
Can Plants in Bedroom Help You Sleep?
Many people have trouble sleeping at night or wake up very tired. Interrupted breathing can cause this. Not being able to relax can cause interrupted sleep as well. Any amount of untreated sleep apnea can be bad for your health. Obstructive sleep apnea is typically triggered by an airway blockage. Males are more frequently affected than women.
Your risk of sleep apnea increases if you have any of the following:
- Nasal obstruction, a deviated septum, or sinus issues
- Loud snoring
- Excess weight
- A small jaw bone, large tonsils, or a large tongue
- A large neck size
- Age over 40
- Gastroesophageal reflux disease (GERD)
- A family history of sleep apnea
If you think you may have sleep apnea contact your health care provider for a preliminary evaluation. Monitoring during sleep is required for a definitive sleep apnea diagnosis. For most people a home sleep apnea test can distinguish obstructive sleep apnea from snoring alone.
Having live plants in your bedroom can augment medical treatment of sleep disorders and enhance your sleep.
Lavender plants are effective for relieving stress and anxiety. They can assist in promoting a good night’s sleep and lowering heart rate.
Snake Plants produce high amounts of oxygen at day and night.
English Ivy absorbs toxins in the air. It will absorb airborne mold and replace it with oxygen.
Aloe Vera filters toxins and produces oxygen; so it will be easier for you to breath and relax, thus fall asleep faster.
Consider using these plants and see if you get a better nights sleep.
References: Linda Parker, L. These 4 Plants For Your Bedroom Will Treat Insomnia and Sleep Apnea (gardeningsoul.com) 2020 Retrieved 4/13 23 at
https://gardeningsoul.com/these-4-plants-for-your-bedroom-will-treat-insomnia-and-sleep-apnea/
Torborg, L., Mayo Clinic Q and A: Diagnosing sleep apnea, Mayo Clinic News Network, 2017 retrieved at https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-diagnosing-sleep-apnea/ on 4/13/23
March / April 2023
Healthy Relationships Increase Happiness
According to research having healthy relationships may be the single most important determinant to happiness. I would include /clarify that having a healthy relationship with God is first on my list. In Genesis, God says to Adam, “It is not good for man to be alone.” After all, we are created to be social beings. Next, we must realize that all relationships take work, especially romantic ones. Getting along and being productive at home, at work or at school just doesn’t magically happen. In real life, healthy relationship habits are what lead to long-term friendships and happiness.
Having close friends or a partner to share our experiences adds more meaning to each day. Healthy habits can increase the quality of relationship and thus result in greater experiences of happiness.
To enhance your relationships, practice the following tips:
Reference: Kontor/Pexels, A., The Single Most Important Determinant of Happiness, Psychology Today,2018 Retrieved at https://www.psychologytoday.com/us/blog/happy-together/201803/the-single-most-important-determinant-happiness on 2/12/23
Want Less Anxiety – Be More Grateful
Gratitude and anxiety have an opposite connection. Anxiety's outlook is negative while gratitude's is positive. Anxiety and gratitude states are tied to activity in the brain with the production and functioning of neurotransmitters like dopamine, norepinephrine, and serotonin and hormones like cortisol.
Anxiety happens everyday. By choosing how we respond to it we can take better control of emotions and reactions. Anxiety, causes us to lookout for the negative and for problems. That cause a stress reaction. Gratitude works in an opposite fashion. Studies show that gratitude reduces anxiety and depression by kicking the autonomic (peaceful) nervous system into gear. Actually, more gratefulness results in less anxiety.
Tips for Cultivating Gratitude / Replacing Anxiety
The goal is to train your brain to hone in on the good on purpose. Doing so, you become increasingly more positive and appreciative of the good in your life. This takes patience and persistence to replace anxiety with gratitude. Here are a few tips:
Choose the perspective you want to have especially when you're anxious. Although you can't control many things that happen, you can control how you respond.
Finding things for which to be grateful strengthens positive pathways in your brain. Replacing anxiety with gratitude gives us another thing to be thankful for.
Reference: Peterson, T., 2019, Gratitude and Anxiety: To Be Less Anxious, Be More Grateful Retrieved on 2/16/23 at Healthttps://www.healthyplace.com/blogs/anxiety-schmanxiety/2019/11/gratitude-and-anxiety-to-be-less-anxious-be-more-grateful#:~:text=Studies%20have%20shown%20that%20gratitude%20reduces%20anxiety%20%28depression%2C,time%2C%20which%20means%20it%27s%20one%20or%20the%20other.hyPlace
Should We Celebrate More?
Since we have real-world challenges that can stress us out, why not balance them with giving extra attention to the good things in life?
When do you celebrate? Birthdays, anniversaries, a pay increase? How about when you hear, “job well done,” when you’ve found the thing you’d been looking for all week. Any celebration, big or small, boosts our well-being. Social psychology researchers say that stopping to savor the good stuff, creates a buffer against the bad and builds resilience. When we have something to look forward to we feel more optimistic. Mini-celebrations can plump up the positive emotions and thus make it easier to manage the daily challenges of stress. These mini’s can be a reminder of our talents, skills and persistence. This can motivate us to keep working toward our goals.
How to Celebrate the Little Moments
1. Notice the moment. What have you achieved today? What do you like about your life? Where is your good energy flowing? Perhaps a check came, or you finished a tough project, or handled a difficult moment with your child in a healthy, positive way. Maybe you helped someone else or learned something.
2. Move out of the routine and set the scene. Go to a special place and give your attention to the moment of goodness or achievement.
3. Commemorate the moment by taking some action: Make a toast, say a prayer, take a bite of a special food, sing a song, high five, light a candle. Animate the moment with a powerful, celebratory action. This fires up positive energy and increases enjoyment.
There will always be birthdays and big celebrations. It’s probably the mini-celebrations that stick in the corners of our memories. Why, because they carry the most meaning. They make the day special.
Need some Suggestions?
April 1st April Fools Day April 7th No Housework Day
April 13th Scrabble Day April 16th Appreciate your Husband Day
April 22nd Jelly Bean Day April 26th Pretzel Day
April 28th National Super Hero Day You get the picture.
Reference: Frye, D., 2015, Why You Should Celebrate Everything, Psychology Today, Retrieved at https://www.psychologytoday.com/us/blog/imperfect-spirituality/201512/why-you-should-celebrate-everything on 2/16/2923
Do You Really Know How to Listen?
In this age of smart phones, texts and emails we have lost many skills. Listening is one of them. When you try to genuinely listen, people will realize you care. Sesame Street teaches kids to listen with their whole body: eyes watch, ears listen, voice quiet, body calm. Teens and adults can use more specific listening strategies.
The traditional “Whole Body Listening” model includes eye contact with speaker; arms, hands and feet still; heart open; brain focused.
Tips to become a better listener
Be Intentionally Present Turn off your phone or silence it. Eliminate distractions and focus on the person talking.
Other-minded Listener Be quick to listen and slow to speak. Learn to ask open ended questions. Seeking first to understand. Help the other person trust so they can share honestly what they believe and why.
Be Empathetic and Never Judge Try to see a situation and understand how they’re feeling. Extend respect, compassion, grace, and forgiveness to the degree that you would like it extended to you.
Show That You’re Actually Listening Use body language. Make eye contact. Lean forward. Nod. Try not to focus on what to say next.
Don’t Talk While the Other Person is Still Talking. Paraphrase, summarize or repeat what you think you heard to ensure that you have fully understood it. “I think I hear you saying, _________.”
Are You Ready to Be a Better Listener? There is a Christlike Dialogue course at https://christlikedialogue.org/online-course/
The traditional “Whole Body Listening” model may not work for everyone. Some people just don’t focus well sitting still and making eye contact. They may be a doodler, note taker or fidgeter. They may listen better while feeling a quarter in their pocket or tapping their toes inside their shoes. So, challenge yourself and figure out how you listen best. If your child has an individual education plan (IEP) their teacher may have insights and you can encourage those good listening habits at home also.
Reference: Jeff Blog, 5 Ways to Becoming a Better Listener - Christlike Dialogue, Retrieved at
https://christlikedialogue.org/5-ways-to-becoming-a-better-listener/?gclid=EAIaIQobChMI7sPL__-c_QIVjStMCh0Uuw5kEAAYASAAEgKwefD_BwE on 2 /17/23
According to research having healthy relationships may be the single most important determinant to happiness. I would include /clarify that having a healthy relationship with God is first on my list. In Genesis, God says to Adam, “It is not good for man to be alone.” After all, we are created to be social beings. Next, we must realize that all relationships take work, especially romantic ones. Getting along and being productive at home, at work or at school just doesn’t magically happen. In real life, healthy relationship habits are what lead to long-term friendships and happiness.
Having close friends or a partner to share our experiences adds more meaning to each day. Healthy habits can increase the quality of relationship and thus result in greater experiences of happiness.
To enhance your relationships, practice the following tips:
- Focus on opportunities to connect. Do not focus on problems in a relationship. Make intentional steps to proactively improve connections. Schedule a “date night” or an intentional together time with coffee.
- Focus on what is going right, rather than wrong on your relationship.
- Identify and use your strengths every day and help your friends and co-workers to do so as well.
- Practice daily mindfulness to help direct your attention to the good in your co-worker or partner. Make a three point “grateful” list each day.
- Do something meaningful to help others. If you are the “techy” teach a friend or family member something to help them improve digital literacy. If you are a good cook teach a friend how to make a favorite dish.
Reference: Kontor/Pexels, A., The Single Most Important Determinant of Happiness, Psychology Today,2018 Retrieved at https://www.psychologytoday.com/us/blog/happy-together/201803/the-single-most-important-determinant-happiness on 2/12/23
Want Less Anxiety – Be More Grateful
Gratitude and anxiety have an opposite connection. Anxiety's outlook is negative while gratitude's is positive. Anxiety and gratitude states are tied to activity in the brain with the production and functioning of neurotransmitters like dopamine, norepinephrine, and serotonin and hormones like cortisol.
Anxiety happens everyday. By choosing how we respond to it we can take better control of emotions and reactions. Anxiety, causes us to lookout for the negative and for problems. That cause a stress reaction. Gratitude works in an opposite fashion. Studies show that gratitude reduces anxiety and depression by kicking the autonomic (peaceful) nervous system into gear. Actually, more gratefulness results in less anxiety.
Tips for Cultivating Gratitude / Replacing Anxiety
The goal is to train your brain to hone in on the good on purpose. Doing so, you become increasingly more positive and appreciative of the good in your life. This takes patience and persistence to replace anxiety with gratitude. Here are a few tips:
- Find beauty and pause to simply appreciate it.
- Keep a daily gratitude journal, adding notes quickly
- Pair deep breathing with an image of gladness
- Write little notes of appreciation of others
- Acknowledge anxious thoughts and add, ". . . but right now I appreciate_____."
- Give yourself permission to be grateful rather than worry
- Appreciate things about yourself.
- Briefly pause every hour. Find something to appreciate.
Choose the perspective you want to have especially when you're anxious. Although you can't control many things that happen, you can control how you respond.
Finding things for which to be grateful strengthens positive pathways in your brain. Replacing anxiety with gratitude gives us another thing to be thankful for.
Reference: Peterson, T., 2019, Gratitude and Anxiety: To Be Less Anxious, Be More Grateful Retrieved on 2/16/23 at Healthttps://www.healthyplace.com/blogs/anxiety-schmanxiety/2019/11/gratitude-and-anxiety-to-be-less-anxious-be-more-grateful#:~:text=Studies%20have%20shown%20that%20gratitude%20reduces%20anxiety%20%28depression%2C,time%2C%20which%20means%20it%27s%20one%20or%20the%20other.hyPlace
Should We Celebrate More?
Since we have real-world challenges that can stress us out, why not balance them with giving extra attention to the good things in life?
When do you celebrate? Birthdays, anniversaries, a pay increase? How about when you hear, “job well done,” when you’ve found the thing you’d been looking for all week. Any celebration, big or small, boosts our well-being. Social psychology researchers say that stopping to savor the good stuff, creates a buffer against the bad and builds resilience. When we have something to look forward to we feel more optimistic. Mini-celebrations can plump up the positive emotions and thus make it easier to manage the daily challenges of stress. These mini’s can be a reminder of our talents, skills and persistence. This can motivate us to keep working toward our goals.
How to Celebrate the Little Moments
1. Notice the moment. What have you achieved today? What do you like about your life? Where is your good energy flowing? Perhaps a check came, or you finished a tough project, or handled a difficult moment with your child in a healthy, positive way. Maybe you helped someone else or learned something.
2. Move out of the routine and set the scene. Go to a special place and give your attention to the moment of goodness or achievement.
3. Commemorate the moment by taking some action: Make a toast, say a prayer, take a bite of a special food, sing a song, high five, light a candle. Animate the moment with a powerful, celebratory action. This fires up positive energy and increases enjoyment.
There will always be birthdays and big celebrations. It’s probably the mini-celebrations that stick in the corners of our memories. Why, because they carry the most meaning. They make the day special.
Need some Suggestions?
April 1st April Fools Day April 7th No Housework Day
April 13th Scrabble Day April 16th Appreciate your Husband Day
April 22nd Jelly Bean Day April 26th Pretzel Day
April 28th National Super Hero Day You get the picture.
Reference: Frye, D., 2015, Why You Should Celebrate Everything, Psychology Today, Retrieved at https://www.psychologytoday.com/us/blog/imperfect-spirituality/201512/why-you-should-celebrate-everything on 2/16/2923
Do You Really Know How to Listen?
In this age of smart phones, texts and emails we have lost many skills. Listening is one of them. When you try to genuinely listen, people will realize you care. Sesame Street teaches kids to listen with their whole body: eyes watch, ears listen, voice quiet, body calm. Teens and adults can use more specific listening strategies.
The traditional “Whole Body Listening” model includes eye contact with speaker; arms, hands and feet still; heart open; brain focused.
Tips to become a better listener
Be Intentionally Present Turn off your phone or silence it. Eliminate distractions and focus on the person talking.
Other-minded Listener Be quick to listen and slow to speak. Learn to ask open ended questions. Seeking first to understand. Help the other person trust so they can share honestly what they believe and why.
Be Empathetic and Never Judge Try to see a situation and understand how they’re feeling. Extend respect, compassion, grace, and forgiveness to the degree that you would like it extended to you.
Show That You’re Actually Listening Use body language. Make eye contact. Lean forward. Nod. Try not to focus on what to say next.
Don’t Talk While the Other Person is Still Talking. Paraphrase, summarize or repeat what you think you heard to ensure that you have fully understood it. “I think I hear you saying, _________.”
Are You Ready to Be a Better Listener? There is a Christlike Dialogue course at https://christlikedialogue.org/online-course/
The traditional “Whole Body Listening” model may not work for everyone. Some people just don’t focus well sitting still and making eye contact. They may be a doodler, note taker or fidgeter. They may listen better while feeling a quarter in their pocket or tapping their toes inside their shoes. So, challenge yourself and figure out how you listen best. If your child has an individual education plan (IEP) their teacher may have insights and you can encourage those good listening habits at home also.
Reference: Jeff Blog, 5 Ways to Becoming a Better Listener - Christlike Dialogue, Retrieved at
https://christlikedialogue.org/5-ways-to-becoming-a-better-listener/?gclid=EAIaIQobChMI7sPL__-c_QIVjStMCh0Uuw5kEAAYASAAEgKwefD_BwE on 2 /17/23
January / February 2023
Mom Always Said, “Don’t. Pick Your Nose.”
You probably know it's unsanitary and uncomfortable for others to witness. In some cases, you could even be hurting yourself more than causing a nosebleed. It can cause the spreading unwanted bacteria and viruses like the new COVID variants and flu. This bad habit could be causing ongoing health problems. Repeated picking can cause a perforation between the nostrils. People with a weak immune system or who are ill are then at an increased risk of developing an infections like Staphylococcus.
Here are some lesser-known reasons to stop nose picking.
How to help stop the habit.
Refences: Gonzalez, A, WebMD, What to Know About Nose Picking, August 2022 Retrieved at https://www.webmd.com/parenting/what-to-know-nose-picking on 1/4/2023
Silverstone, S., MSN.com Warn Nose Pickers in Your Life! New Research Shows Picking Your Nose Might Increase Risk of Alzheimer's and Dementia retrieved at https://www.msn.com/en-us/health/medical/warn-nose-pickers-in-your-life-new-research-shows-picking-your-nose-might-increase-risk-of-alzheimer-s-and-dementia/ar-AA15XRuI
Ideas On How To Stop a Child From Picking Their Nose
There are many reasons to teach a child not to pick their nose. Nipping this habit early is essential and hopefully prevent nosebleeds and / or keep your child from developing an infection or various issues later in life. It is good to consider if it seems to be a nervous habit or is done out of boredom. Teaching the child to do constructive things with their hands or finding an interest they enjoy can help.
Importantly:
As noted on the opposite page researchers are concerned about a bacteria that may enter the brain through nose picking. This bacteria may possibly be associated with dementia.
Refences: Gonzalez, A, WebMD, What to Know About Nose Picking, August 2022 Retrieved at https://www.webmd.com/parenting/what-to-know-nose-picking on 1/4/2023
Your Sense of Smell and Your Brain
Did you know?
You may have recently seen a short health message on TV from the michaeljfox.org. They are embarking on a landmark study exploring this link toward prevention. They are asking everyone age 60 and up without Parkinson’s disease to take a scratch-and-sniff smell test. That can help scientists learn more about risks and new treatments.
To participate:
Please realize, many conditions can cause smell loss that is temporary or lasting. Lasting smell loss can be a risk factor for brain disease, including Parkinson’s. Any sense of smell loss can impact quality of life — affecting taste and may lead to weight loss.
Scientists do not know why smell loss occurs in Parkinson's. One theory is that Parkinson's may start in the olfactory bulb where clumps of protein may form before migrating to other parts of the brain. Not everyone with smell loss will develop a brain disease.
You could help researchers to find answers to early diagnosis and treatment. Sounds like a reasonable study in which to participate. The wider the study the more conclusive the results.
Reference: Smell Loss and Brain Health Retrieved from
https://www.michaeljfox.org/smell-loss-brain-health on 1/6/2023
More About the Free Smell Test
The UPSIT (University of Pennsylvania Smell Identification Test) is a simple, safe, scratch-and-sniff test that you can do in the comfort of your own home. It is a validated and reliable tool trusted by doctors and scientists and considered the “gold standard” to check sense of smell. To participate: visit mysmelltest.org. See the info at michaeljfox.org.
The smell test consists of four 10-page booklets with 40 questions total. Each page has a different scratch-and-sniff strip and the scent (such as gasoline or pizza) is released by using a pencil.
There are four multiple-choice options to choose from. The test is scored out of answers to the 40 items. The score determines sense of smell function with different levels (e.g., from mild to severe). The smell test takes about 15 minutes to complete.
You will not get results back from the smell test. The act of taking the test, though, may show you a deficit in your smell ability. If you are concerned about smell loss and brain disease risk, please talk to your doctor.
Does the test diagnose Parkinson’s? No, the test does not diagnose Parkinson’s. The test is being done for research — to help scientists understand the role of smell loss in brain disease, including Parkinson’s. Understanding how Parkinson’s starts will get us closer to one day preventing it.
Points of interest about smell:
Reference: Smell Test Partner Toolkit https://www.michaeljfox.org Retrieved on 1/6/2023
You probably know it's unsanitary and uncomfortable for others to witness. In some cases, you could even be hurting yourself more than causing a nosebleed. It can cause the spreading unwanted bacteria and viruses like the new COVID variants and flu. This bad habit could be causing ongoing health problems. Repeated picking can cause a perforation between the nostrils. People with a weak immune system or who are ill are then at an increased risk of developing an infections like Staphylococcus.
Here are some lesser-known reasons to stop nose picking.
- Your nose has a passage leading to your brain. Certain bacteria can then travel there causing damage.
- Although Alzheimer’s disease does not have a known cause, researcher are exploring that certain bacteria may be linked to the development of Alzheimer's.
- The bacteria, called Chlamydia Pneumoniae, can get to your brain through the nerves of the nasal cavity.
- Then, the brain cells deposit a beta-amyloid peptide, causing plaque which is commonly seen in Alzheimer's disease.
How to help stop the habit.
- Have tissues available.
- Keep hydrated so mucous does not dry out. Keep nasal passages open with saline nose drops or a cool air humidifier. Saline spray should not be used excessively, though, as it can actually dry out the nose even more.
- An alternative is natural oil like coconut oil that can be applied to the nose's inside lining to rehydrate it and hopefully end the nose-picking cycle.
- Wearing a mask during COVID has helped us to remember not to touch our noses. Consider occasionally wearing a mask as a reminder against the spread of flu and other germs.
Refences: Gonzalez, A, WebMD, What to Know About Nose Picking, August 2022 Retrieved at https://www.webmd.com/parenting/what-to-know-nose-picking on 1/4/2023
Silverstone, S., MSN.com Warn Nose Pickers in Your Life! New Research Shows Picking Your Nose Might Increase Risk of Alzheimer's and Dementia retrieved at https://www.msn.com/en-us/health/medical/warn-nose-pickers-in-your-life-new-research-shows-picking-your-nose-might-increase-risk-of-alzheimer-s-and-dementia/ar-AA15XRuI
Ideas On How To Stop a Child From Picking Their Nose
There are many reasons to teach a child not to pick their nose. Nipping this habit early is essential and hopefully prevent nosebleeds and / or keep your child from developing an infection or various issues later in life. It is good to consider if it seems to be a nervous habit or is done out of boredom. Teaching the child to do constructive things with their hands or finding an interest they enjoy can help.
Importantly:
- Refrain from scolding. Instead have a tissue handy and politely request that they blow their nose into a tissue
- Explain good manners and that adults think its important to be polite like saying “please” and “thank you.” Pick a code word to request that they stop.
- Figure out the root of the problem. Might they have allergies? Consult with a health care professional if you can't seem to figure out the problem.
- Treat seasonal allergies with over-the-counter treatment options.
- If caught picking their nose, request hand washing and keep hand sanitizer “handy.”
- Noses Are Not For Picking by Elizabeth Verdick
- Nose Picking Nicholas Pickering: The boy who wouldn't stop picking his nose by Peter Barron
- But Why Can't I?: A book about rules (Our Emotions and Behavior) by Sue Graves
As noted on the opposite page researchers are concerned about a bacteria that may enter the brain through nose picking. This bacteria may possibly be associated with dementia.
Refences: Gonzalez, A, WebMD, What to Know About Nose Picking, August 2022 Retrieved at https://www.webmd.com/parenting/what-to-know-nose-picking on 1/4/2023
Your Sense of Smell and Your Brain
Did you know?
- 100% of major brain disorders are associated with smell loss.
- 96% of newly diagnosed people with Parkinson’s have lost some ability to smell.
- Seven of 10 people living with smell loss don’t know it.
- 1 of 2 people over 60 may be living with smell loss.
- Smell loss may precede Parkinson’s diagnosis by up to ten years.
You may have recently seen a short health message on TV from the michaeljfox.org. They are embarking on a landmark study exploring this link toward prevention. They are asking everyone age 60 and up without Parkinson’s disease to take a scratch-and-sniff smell test. That can help scientists learn more about risks and new treatments.
To participate:
- Visit mysmelltest.org.
- Answer a few brief questions to receive your scratch-and-sniff test in the mail.
- Take the test and enter your answers online. (VPMN can help with that if needed)
Please realize, many conditions can cause smell loss that is temporary or lasting. Lasting smell loss can be a risk factor for brain disease, including Parkinson’s. Any sense of smell loss can impact quality of life — affecting taste and may lead to weight loss.
Scientists do not know why smell loss occurs in Parkinson's. One theory is that Parkinson's may start in the olfactory bulb where clumps of protein may form before migrating to other parts of the brain. Not everyone with smell loss will develop a brain disease.
You could help researchers to find answers to early diagnosis and treatment. Sounds like a reasonable study in which to participate. The wider the study the more conclusive the results.
Reference: Smell Loss and Brain Health Retrieved from
https://www.michaeljfox.org/smell-loss-brain-health on 1/6/2023
More About the Free Smell Test
The UPSIT (University of Pennsylvania Smell Identification Test) is a simple, safe, scratch-and-sniff test that you can do in the comfort of your own home. It is a validated and reliable tool trusted by doctors and scientists and considered the “gold standard” to check sense of smell. To participate: visit mysmelltest.org. See the info at michaeljfox.org.
The smell test consists of four 10-page booklets with 40 questions total. Each page has a different scratch-and-sniff strip and the scent (such as gasoline or pizza) is released by using a pencil.
There are four multiple-choice options to choose from. The test is scored out of answers to the 40 items. The score determines sense of smell function with different levels (e.g., from mild to severe). The smell test takes about 15 minutes to complete.
You will not get results back from the smell test. The act of taking the test, though, may show you a deficit in your smell ability. If you are concerned about smell loss and brain disease risk, please talk to your doctor.
Does the test diagnose Parkinson’s? No, the test does not diagnose Parkinson’s. The test is being done for research — to help scientists understand the role of smell loss in brain disease, including Parkinson’s. Understanding how Parkinson’s starts will get us closer to one day preventing it.
Points of interest about smell:
- Monitoring your sense of smell could give you important information on your brain health.
- Sense of smell does naturally diminish as we get older.
- Smell loss may be one of the most important indicators of risk to brain health as we age.
- Ongoing smell loss may be one of the most important signs of risk for Parkinson’s disease.
- Not everyone with smell loss develops Parkinson’s.
Reference: Smell Test Partner Toolkit https://www.michaeljfox.org Retrieved on 1/6/2023
November / December 2022
Is a Non-prescription Hearing Aid Good for You?
Age-related hearing loss affects an estimated 1 in 3 adults over 65.
Will an over the counter (OTC) hearing aid be right for you? If you have the mild to moderate hearing loss they may be the less costly answer for you.
Common signs of mild to moderate loss are:
How will OTC ones be adjusted? You will configure them using software or a smartphone app. This may take a few weeks and several adjustments before you are satisfied.
Why choose prescription hearing aids? If you have severe hearing loss, you need prescription devices.
Symptoms of severe hearing loss:
• difficulty hearing in a quiet place
• trouble hearing loud sounds
Some experts say prescription devices are a better choice for those with hearing loss in only one ear and for those whose hearing loss was caused by excessive noise damage or chemotherapy.
How much difference will there be in cost? It is estimated OTC aids you will save on average $2,800 a pair. Most private insurers and regular Medicare don’t cover them. Some Medicare Advantage programs may cover part of the cost. The average of prescription ones cost about $4,600 per pair. This price covers the professional fitting, follow-up treatment, maintenance and troubleshooting for the life of the device. Premium models may cost 12,000 a pair.
Reference: Adler, Sarah, Five ways over the counter hearing Aids are different from prescription ones AARP, 10/17/22 retrieved from https://www.aarp.org/health/conditions-treatments/info-2022/over-the-counter-hearing-aid-facts.html
Good Habits for Ears at Any Age
1. Get regular screenings Adults 50 and older without hearing loss should be screened every five years through age 64. Then at 65 screenings should be every 1 to 3 years. Hearing loss and other conditions may call for more frequent monitoring
2. Maintain your hearing aids Hearing aid devices should be checked by a hearing specialist at least once a year. Daily main-tenance is also important. Keep aids protected from rain, dust. children and pets. Replacement may be needed every 5 to 7 years,
3. Know the signs of tinnitus, vertigo Tinnitus is ringing (or sounds like hissing, whooshing or buzzing) in the ears This can peak in prevalence among adults ages 60 to 69. While there is no cure, treatment options can help lessen its severity.
4. Be aware of comorbidities and medications Chronic conditions including sleep apnea, diabetes, high blood pressure, high cholesterol and cardiovascular disease increase the risk of hearing loss. Certain chemotherapy drugs, antibiotics and diuretics may be ototoxic.
5. Mind your earwax. The ear canal actually gets drier and harder as we get older, which can lead to problems with excess buildup or blockages. Using an OTC product can keep wax softer and manageable. cotton swabs or hair pins should never be used to clean ears as they can cause damage and push wax farther in the canal
6. Wear ear protection Protect your ears from loud noises stemming from machinery, concerts, sporting events or even mowing. The best time to get in the habit of using ear protection is before you notice hearing loss. Try using disposable foam earplugs to safeguard your hearing
Experts say the following good habits can help keep your ears healthy for years to come.
Reference: Adler, Sarah, Six habits for healthy ears at any age, AARP, April 21, 2022 retrieved 11/9/23 from https://www.aarp.org/health/conditions-treatments/info-2022/healthy-hearing-habits.html
November is Carbon Monoxide (CO) Awareness Month
As the cold weather months approach, there is an increased threat of carbon monoxide (CO) poisoning, CO sources may include, heaters, furnaces, appliances or cooking sources using coal, wood, petroleum products. “The silent killer,” CO is a colorless and odorless gas. It can only be detected with a CO alarm. CO poisoning is the number one cause of accidental poisoning in the US averaging 450 deaths /year.
The symptoms mimic those of many other illnesses including nausea, headaches, dizziness, weakness, chest pain and vomiting. Severe cases can cause disorientation, unconsciousness, long-term neurological disabilities, cardiorespiratory failure or death.
To Protect Against CO poisoning
1. Install CO alarms. Cost is approximately $20 each. Use one inside each bedroom and outside each sleeping area for max protection. Test alarms monthly. Change batteries every 6 months. Clear CO alarms of all dust and debris.
2. Have fuel-burning appliances professionally inspected regularly.
3. Run kitchen vents or exhaust fans anytime the stove is in use. The kitchen stove is among the most frequent sources of CO poisoning. Try opening a nearby window periodically when cooking for long periods to allow fresh air to circulate.
4. Never use generators indoors. Be careful to follow operating instructions closely. Also, refrain from using charcoal grills, camp stoves and other similar devices indoors.
5. Be mindful of the garage. Never leave a car running in an attached garage. Attached garages with doors, ductwork or ventilation shafts connected to a living space are CO sources.
6. Make certain each person can hear the CO alarm sound from his or her bedroom and that the sound is loud enough to awaken anyone sleeping.
7. If a CO alarm sounds, leave the home immediately. Call 9-1-1.
Reference: https://www.firstalert.com/us/en/safetycorner/carbon-monoxide-awareness-month/ retrieved on 11/10/2022
Centering Meditations on Gratefulness
Certainly, this is the time to focus on gratefulness.
Psalm 19:14 tells us to “Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord.” Even if you are not familiar with the practice of meditation try focusing just on one scripture verse for about 2-3 minutes. If other things come to mind, re-focus. I invite you to do this with the following or other verses for at least one week.
Enter His gates with thanksgiving and His courts with praise; give thanks to Him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations. Psalm 100:4-5
Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Philippians 4 :8
This is the day that the Lord hath made. We will rejoice and be glad in it. Psalm 118:24
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. Philippians 4:6,
Rejoice always, pray continually, give thanks in all circumstances, for this is God’s will for you in Christ Jesus” I Thessalonians 5:16-18
Give praise to the Lord, proclaim His name; make known among the nations what He has done. Sing to Him, sing praise to Him; tell of all His wonderful acts. Psalms 105:1-2
Include the Kids. Carving out time for family and friends to share three reasons to be grateful each day can start a November tradition.
Create visual reminders with post-it notes with scriptures about thankfulness. Let them draw on them.
Embrace small moments of “savoring” like a sunny day, the smell of a fall candle. It’s the little stuff that can make everyday special.
For another reference on the benefits of scripture meditation see the article 22 Benefits of Meditating on Scripture on thegospelcoalition.org and 55 Bible Verses About Gratitude to Inspire Thankfulness (biblestudytools.com)
Age-related hearing loss affects an estimated 1 in 3 adults over 65.
Will an over the counter (OTC) hearing aid be right for you? If you have the mild to moderate hearing loss they may be the less costly answer for you.
Common signs of mild to moderate loss are:
- Often asking people to repeat themselves or speak up
- Speech sounds are muffled
- Trouble hearing in noisy places
- Higher volume needed on TV than other people prefer
How will OTC ones be adjusted? You will configure them using software or a smartphone app. This may take a few weeks and several adjustments before you are satisfied.
Why choose prescription hearing aids? If you have severe hearing loss, you need prescription devices.
Symptoms of severe hearing loss:
• difficulty hearing in a quiet place
• trouble hearing loud sounds
Some experts say prescription devices are a better choice for those with hearing loss in only one ear and for those whose hearing loss was caused by excessive noise damage or chemotherapy.
How much difference will there be in cost? It is estimated OTC aids you will save on average $2,800 a pair. Most private insurers and regular Medicare don’t cover them. Some Medicare Advantage programs may cover part of the cost. The average of prescription ones cost about $4,600 per pair. This price covers the professional fitting, follow-up treatment, maintenance and troubleshooting for the life of the device. Premium models may cost 12,000 a pair.
Reference: Adler, Sarah, Five ways over the counter hearing Aids are different from prescription ones AARP, 10/17/22 retrieved from https://www.aarp.org/health/conditions-treatments/info-2022/over-the-counter-hearing-aid-facts.html
Good Habits for Ears at Any Age
1. Get regular screenings Adults 50 and older without hearing loss should be screened every five years through age 64. Then at 65 screenings should be every 1 to 3 years. Hearing loss and other conditions may call for more frequent monitoring
2. Maintain your hearing aids Hearing aid devices should be checked by a hearing specialist at least once a year. Daily main-tenance is also important. Keep aids protected from rain, dust. children and pets. Replacement may be needed every 5 to 7 years,
3. Know the signs of tinnitus, vertigo Tinnitus is ringing (or sounds like hissing, whooshing or buzzing) in the ears This can peak in prevalence among adults ages 60 to 69. While there is no cure, treatment options can help lessen its severity.
4. Be aware of comorbidities and medications Chronic conditions including sleep apnea, diabetes, high blood pressure, high cholesterol and cardiovascular disease increase the risk of hearing loss. Certain chemotherapy drugs, antibiotics and diuretics may be ototoxic.
5. Mind your earwax. The ear canal actually gets drier and harder as we get older, which can lead to problems with excess buildup or blockages. Using an OTC product can keep wax softer and manageable. cotton swabs or hair pins should never be used to clean ears as they can cause damage and push wax farther in the canal
6. Wear ear protection Protect your ears from loud noises stemming from machinery, concerts, sporting events or even mowing. The best time to get in the habit of using ear protection is before you notice hearing loss. Try using disposable foam earplugs to safeguard your hearing
Experts say the following good habits can help keep your ears healthy for years to come.
Reference: Adler, Sarah, Six habits for healthy ears at any age, AARP, April 21, 2022 retrieved 11/9/23 from https://www.aarp.org/health/conditions-treatments/info-2022/healthy-hearing-habits.html
November is Carbon Monoxide (CO) Awareness Month
As the cold weather months approach, there is an increased threat of carbon monoxide (CO) poisoning, CO sources may include, heaters, furnaces, appliances or cooking sources using coal, wood, petroleum products. “The silent killer,” CO is a colorless and odorless gas. It can only be detected with a CO alarm. CO poisoning is the number one cause of accidental poisoning in the US averaging 450 deaths /year.
The symptoms mimic those of many other illnesses including nausea, headaches, dizziness, weakness, chest pain and vomiting. Severe cases can cause disorientation, unconsciousness, long-term neurological disabilities, cardiorespiratory failure or death.
To Protect Against CO poisoning
1. Install CO alarms. Cost is approximately $20 each. Use one inside each bedroom and outside each sleeping area for max protection. Test alarms monthly. Change batteries every 6 months. Clear CO alarms of all dust and debris.
2. Have fuel-burning appliances professionally inspected regularly.
3. Run kitchen vents or exhaust fans anytime the stove is in use. The kitchen stove is among the most frequent sources of CO poisoning. Try opening a nearby window periodically when cooking for long periods to allow fresh air to circulate.
4. Never use generators indoors. Be careful to follow operating instructions closely. Also, refrain from using charcoal grills, camp stoves and other similar devices indoors.
5. Be mindful of the garage. Never leave a car running in an attached garage. Attached garages with doors, ductwork or ventilation shafts connected to a living space are CO sources.
6. Make certain each person can hear the CO alarm sound from his or her bedroom and that the sound is loud enough to awaken anyone sleeping.
7. If a CO alarm sounds, leave the home immediately. Call 9-1-1.
Reference: https://www.firstalert.com/us/en/safetycorner/carbon-monoxide-awareness-month/ retrieved on 11/10/2022
Centering Meditations on Gratefulness
Certainly, this is the time to focus on gratefulness.
Psalm 19:14 tells us to “Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord.” Even if you are not familiar with the practice of meditation try focusing just on one scripture verse for about 2-3 minutes. If other things come to mind, re-focus. I invite you to do this with the following or other verses for at least one week.
Enter His gates with thanksgiving and His courts with praise; give thanks to Him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations. Psalm 100:4-5
Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Philippians 4 :8
This is the day that the Lord hath made. We will rejoice and be glad in it. Psalm 118:24
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. Philippians 4:6,
Rejoice always, pray continually, give thanks in all circumstances, for this is God’s will for you in Christ Jesus” I Thessalonians 5:16-18
Give praise to the Lord, proclaim His name; make known among the nations what He has done. Sing to Him, sing praise to Him; tell of all His wonderful acts. Psalms 105:1-2
Include the Kids. Carving out time for family and friends to share three reasons to be grateful each day can start a November tradition.
Create visual reminders with post-it notes with scriptures about thankfulness. Let them draw on them.
Embrace small moments of “savoring” like a sunny day, the smell of a fall candle. It’s the little stuff that can make everyday special.
For another reference on the benefits of scripture meditation see the article 22 Benefits of Meditating on Scripture on thegospelcoalition.org and 55 Bible Verses About Gratitude to Inspire Thankfulness (biblestudytools.com)
September / October 2022
How Much Do You Know About Melatonin?
During the pandemic, some may have purchased melatonin, an over-the-counter sleep aid. It is actually a powerful hormone that plays an important role in our bodies. Melatonin also influences body temper-ature, blood sugar, and even the tone of blood vessels. Specialists are questioning whether the increased use of melatonin could be doing more harm than good.
The production and release of melatonin is connected to time of day, increasing when it's dark and decreasing when it's light. Melatonin production declines with age. Melatonin supplements are now available in tablets, capsules, gummies, powders, liquids, sprays, and other formulations. Melatonin doses typically range from 1 to 5 mg, but bottles have been off target with much more or less. Users can even buy CBD-melatonin combos. Be careful to store out of the reach of children!
Mayo clinic information states evidence suggests that melatonin supplements promote sleep and are safe for short-term use. It can be used to treat insomnia, jet lag, shift work disorder, delayed sleep phase and circadian rhythm sleep disorders. Sometimes it is used for sleep disorders in children. However, good bedtime habits are usually recommended as an initial treatment. Talk to your child's doctor before giving melatonin to a child.
Consider it as you would any sleeping pill and use it under a doctor's supervision. Research suggests melatonin might reduce evening confusion and restlessness in people with Alzheimer's disease, but it doesn't seem to improve cognition.
Safety and side effects: Melatonin taken orally in appropriate amounts is generally safe.
Melatonin can cause:
Headache Nausea Dizziness Drowsiness
Less common melatonin side effects might include short-lasting feelings of depression, mild tremor, mild anxiety, abdominal cramps, irritability, reduced alertness, confusion or disorientation. Because melatonin can cause daytime drowsiness, don't drive or use machinery within five hours of taking the supplement.
Interactions can occur with other medications, herbs or supplements. Don't use melatonin if you have an autoimmune disease.
Reference: Mayo Clinic Staff, Melatonin, Retrieved on 9/5/2022 at
https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
Childhood Melatonin Poisonings Skyrocket
Melatonin ingestions by children accounted for almost 5% of all recent poisonings. This is a sharp jump. Seems kids got their hands on melatonin and swallowed too many capsules more often than other pill-related mishaps during the pandemic. Another theory is as it got packaged in gummy bear fruit flavors, melatonin had an alluring appeal to sleep-deprived parents looking for relief for themselves and their children. Probably, the biggest driver of this increase was as sales increased astronomically there was just more melatonin at home.
Most reported ingestions were unintentional. Some adolescents were cited as taking it intentionally. Most outcomes were not serious, but some children required mechanical ventilation, and a few died.
Taken appropriately and at normal does, melatonin in itself is quite safe. In the United States, it is regulated as a dietary supplement so it doesn't get rigorous testing. The product may have more mgs than listed. Looking for the "USP Verified" mark is a must.
To keep children safe from pharmaceuticals and supplements:
Keep all pharmaceuticals and supplements preferably locked. If not able to lock products, put out of reach. Keep the product in the original child-resistant packaging. Don't refer to any medicine or supplement as "candy.” NE Ohio Cleveland Poison Control Center · (216) 231-4455
Tips to help a child sleep better:
Establish a stable pre-bedtime and sleep routine.
Limit caffeinated beverages before bed as well as screen time,
Talk with a physician before using a melatonin supplement.
Admittedly, in some situations, melatonin may be useful as a short-term sleep aid. Do keep in mind that melatonin may alter how the body handles other drugs such as those used to treat epilepsy or blood clotting. Be cautious. Experts are still uncertain about how melatonin affects the body over the long term.
Reference: Harrison, P. Childhood Melatonin Poisonings Skyrocket in the Past 10 Years, Medscape June 2022, Retrieved on 9/5/2022 from https://www.medscape.com//viewarticle/976201#vp_2
Bullying – Signs of It and Talking Tips
Signs and symptoms after being bullied:
Missing belongings Unexplained injuries
Limited number of friends Declining grades
Missing school, disliking school Behavior changes
Difficulty sleeping, frequent nightmares
Headaches, stomachaches, tiredness, or poor eating habits
Talking Tips - It’s hard for children to start a discussion on bullying even if they have experienced or witnessed it. Some may be afraid that they’ll be “in trouble,” feel embarrassment or shame. Bring up the subject of bullying as if it were a news item. “Some of my friends were talking about bullying happening at their child’s school. Do you ever see any bullying happening?”
In the event of a mean behavior, ask the traffic light questions.
Red- “Was the person very pushy /controlling?”
Yellow – “Was it childish? Did they want to look important?”
Green – “Could it have been an accident or a joke?”
Let them categorize the offending person’s behavior. This will help them make wise choices in identifying/ reporting bullying and determining appropriate friendships.
When there is a Bullying issue:
Prepare a time to sit, listen and support the child. Speak frankly. Let the child know that you are on their side. Let them know that most bullies do this because they are hurt or enjoy being in control. These don’t excuse the behavior. No one deserves to be mistreated. Not the bully and not them. Assure them mistreatment will be stopped one way or another.
Reach out for help (But do so carefully)
· 1. Inform a trustworthy school representative if the offense is
occurring at school (i.e. teacher, guidance counselor.)
· 2. Speak with a trusted pastor who can offer advice and prayer.
· 3. Speak with a licensed Christian counselor for advice for you
and possible counseling for your child.
Focus on the Family can offer help and connect you with a local Christian counselor. 1-855-771-HELP (4357) (weekdays 6a -8 p Mountain time)
For more information also visit stopbullying.gov.
Reference: Article was adapted from the Focus of the Family Magazine OCT/NOV 2017 Issue pgs 8-9.
Distinguishing and Dealing with Bullying in 2022
What’s the difference between true bullying and general rudeness? The following discussion questions will help children know when to talk to an adult and with whom to be close friends.
In 2014, the Centers for Disease Control and Department of Education released the first federal definition of bullying. The definition includes three core elements:
unwanted aggressive behavior observed or perceived power imbalance repetition or high likelihood of repetition of bullying behaviors This definition helps determine whether an incident is bullying or another type of aggressive behavior or both.
Traffic Light Test
Red-Ask your child: “Was the person making you do something they wanted? Did the person seem pleased when they got what they wanted?” Bullying includes the exertion of power and control over another. Most bullying is continual, hostile and predetermined. Encouraged children to tell an adult when they feel powerless.
Yellow- Ask your child: “Was the person just being immature (childish? Were they trying to impress someone)?”
Kids in general can be rude, selfish especially when they are looking to fit in. Therefore, some behaviors are just “acting out” and not deliberately bullying. Teach your child to stand up for themselves when their treated poorly. Also instruct them to make friends with those who act more “grown-up” and care about how others feel.
Green- Ask your child: “Could this have been an accident or a joke?” Sometimes kids say or act in ways that can hurt others but they might not even be aware of it. Teach your children to gently inform others when they have been hurtful. If it wasn’t intentional, the other person should apologize. If they do, they might make a good friend.
References: Facts About Bullying | StopBullying.gov Article is adapted from the Focus of the Family Magazine OCT/NOV 2017 Issue pgs 8-9.
JULY / AUGUST 2022
Does Giving Result in Joy? Benefits of Giving
Researchers tell us there’s a link between generosity and joy: those who give their money and time to others are happier than those who don’t. Longer-lasting happiness is achieved by giving to others, rather than receiving for ourselves. In another study, findings also showed that those who repeatedly gave to others had a steady level of joy from the first day to the fifth day.
Does the amount of happiness relate to the amount of the gift? Several studies show that giving $5 or $20 can produce the same level of happiness. This makes it possible for most to give something.
Volunteering boosts health Studies show elderly people who volunteer are 44 percent less likely to die over a 5-year period than those who don’t. Intrinsically volunteering is rewarding. Some of the extended lifespan benefits could be explained by other factors, such as the possibility that people who volunteer are naturally happier or healthier. Basically volunteering boosts well-being no matter one’s baseline.
Is there something physiologically happening? If you feel a warm glow when you give it may be a rise in body temperature. Scientist generally agree that giving releases a feel-good neurochemical like oxytocin and endorphins. This is commonly termed a “helper’s high.” Hard evidence also shows that giving involves a complex interplay between several brain regions in neural systems of reward.
Giving has a positive effect on relief of depression. It changes the focus to others rather than self. Engaging in compassionate acts can have long-lasting protective effects against depression.
So what should you do? Try foregoing the impulse to buy something for yourself. The immediate joy we get from spending money on ourselves is usually not long lasting. Soon we desire something else. Giving to causes you care about is more likely to increase your happiness.
References: Voysey, S, Generosity and Joy, Our Daily Bread podcast, Retrieved on June 8, 2022 at https://odb.org/US/2022/06/08/generosity-and-joy
Joy in Giving
Without realizing it much of our spending habits are rooted in the pursuit of happiness. This happiness is usually fleeting. Research suggests this joy pales in comparison to the psychological and physiological benefits of spending on others. The most familiar scripture about giving may be II Corinthians 9:7. It states Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
So how can we make giving a habit
Some feel the giving of time is probably more beneficial to yourself and others. The problem: time is often harder to give than money. So should you set up automatic donations to a particular cause and then forget about it? Not exactly. To reap the benefits of giving and to make it a habit it is good to make it a conscious act. Consider conducting a self-audit of your spending habits. Look at your monthly credit card statements and categorize your spending such as money spent on the necessities, yourself and others.
Prayerfully consider if you're spending is in line with the interests of others or certain causes or goals. Ultimately one of the easiest ways to change your spending habits could be to use a selfish framework. The next time you feel the urge to buy a pair of shoes or new type of entertainment, consider why you want to buy it. If it's to make yourself happier, your money would be better spent elsewhere perhaps on someone else.
Reflect and Pray
Why do you think generosity and joy are connected? What “unexciting” need could benefit from your generous giving?
Father God, thank You for the joy found in giving. Give me a generous heart even toward ordinary needs.
Scripture never tells us to give because it will make us happy but to
give willingly and wholeheartedly to meet a need. Joy often follows.
Reference; Johnson, S. How generosity changes your brain. Neuropsych-August 2021. Retrieved
6 /12/2022 at https: //bigthink.com/neuropsych/psychology-of-giving to charity/
Are You Dealing with Grief?
Grief can come with any type of loss. Your loss may seem simple or it might seem huge. The important thing is to talk about it and begin to deal with it. Many of us are unprepared to deal with grief.
It is really important to allow someone or yourself to grieve. It is also important to realize that people grieve differently. Grief is a process. If the loss is denied or "pushed under the rug" so to speak, then the process is stopped or stalled. Working through grief is something that we all can help others with. It does take time, wisdom and understanding to help those in grief.
There are certain phases of grief. Denial, anger, bargaining, depression and accepting are common reactions. The phases do not always happen in order. There has been a lot of information written on the subject of grief. I have recently read a small book titled, "Good Grief." It is by Dr. Granger Westberg, the "father of parish nursing."
There are four tasks of grief. Perhaps you or someone you know needs a partner to travel through them.
Expect Ups and Downs with Grieving
Everyone works through grieving differently but there are some commonalities. The intensity of grief comes in cycles. It is common for grief to build in intensity at three months and then gradually decline to a medium level at 6 months. This is not a steady rate of decline though. Expect numerous ups and downs. Peaks often happen at birthdays, anniversaries, and holidays. Expect a rise between 6 and 12 months. Then it is natural to see a gradual decline line in the next 6 months. Although our loved ones always affect our lives the intensity of grieving is usually diminished significantly by the two-year mark.
Scriptural Help for Those Who Are Grieving
The Lord is close to the brokenhearted and saves those who are crushed in spirit. (Psalm 34:18)
Blessed are you who weep now, for you will laugh. (Luke 6:21)
He heals the brokenhearted and binds up their wounds. (Psalm 147:3)
Surely he took up our infirmities and carried our sorrows. (Is. 53:4)
My soul is weary with sorrow; strengthen me according to your word. (Psalm 119:28)
Brothers, we do not want you to be ignorant about those who fall asleep, or to grieve like the rest of men, who have no hope.
(1 Thessalonians 4:14)
For this very reason, Christ died and returned to life so that he might be the Lord of both the dead and the living. (Romans 14:9)
When the perishable has been clothed with the imperishable, and the mortal with immortality, then the saying that is written will come true: "Death has been swallowed up in victory." (1 Corinthians 15:54)
Why are you downcast, O my soul? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God. (Psalm 43:5)
There is a time for everything and a season for every activity under heaven: a time to be born and a time to die... a time to weep and a time to laugh... a time to mourn and a time to dance... (Ecclesiastes 3:1-4)
Researchers tell us there’s a link between generosity and joy: those who give their money and time to others are happier than those who don’t. Longer-lasting happiness is achieved by giving to others, rather than receiving for ourselves. In another study, findings also showed that those who repeatedly gave to others had a steady level of joy from the first day to the fifth day.
Does the amount of happiness relate to the amount of the gift? Several studies show that giving $5 or $20 can produce the same level of happiness. This makes it possible for most to give something.
Volunteering boosts health Studies show elderly people who volunteer are 44 percent less likely to die over a 5-year period than those who don’t. Intrinsically volunteering is rewarding. Some of the extended lifespan benefits could be explained by other factors, such as the possibility that people who volunteer are naturally happier or healthier. Basically volunteering boosts well-being no matter one’s baseline.
Is there something physiologically happening? If you feel a warm glow when you give it may be a rise in body temperature. Scientist generally agree that giving releases a feel-good neurochemical like oxytocin and endorphins. This is commonly termed a “helper’s high.” Hard evidence also shows that giving involves a complex interplay between several brain regions in neural systems of reward.
Giving has a positive effect on relief of depression. It changes the focus to others rather than self. Engaging in compassionate acts can have long-lasting protective effects against depression.
So what should you do? Try foregoing the impulse to buy something for yourself. The immediate joy we get from spending money on ourselves is usually not long lasting. Soon we desire something else. Giving to causes you care about is more likely to increase your happiness.
References: Voysey, S, Generosity and Joy, Our Daily Bread podcast, Retrieved on June 8, 2022 at https://odb.org/US/2022/06/08/generosity-and-joy
Joy in Giving
Without realizing it much of our spending habits are rooted in the pursuit of happiness. This happiness is usually fleeting. Research suggests this joy pales in comparison to the psychological and physiological benefits of spending on others. The most familiar scripture about giving may be II Corinthians 9:7. It states Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
So how can we make giving a habit
Some feel the giving of time is probably more beneficial to yourself and others. The problem: time is often harder to give than money. So should you set up automatic donations to a particular cause and then forget about it? Not exactly. To reap the benefits of giving and to make it a habit it is good to make it a conscious act. Consider conducting a self-audit of your spending habits. Look at your monthly credit card statements and categorize your spending such as money spent on the necessities, yourself and others.
Prayerfully consider if you're spending is in line with the interests of others or certain causes or goals. Ultimately one of the easiest ways to change your spending habits could be to use a selfish framework. The next time you feel the urge to buy a pair of shoes or new type of entertainment, consider why you want to buy it. If it's to make yourself happier, your money would be better spent elsewhere perhaps on someone else.
Reflect and Pray
Why do you think generosity and joy are connected? What “unexciting” need could benefit from your generous giving?
Father God, thank You for the joy found in giving. Give me a generous heart even toward ordinary needs.
Scripture never tells us to give because it will make us happy but to
give willingly and wholeheartedly to meet a need. Joy often follows.
Reference; Johnson, S. How generosity changes your brain. Neuropsych-August 2021. Retrieved
6 /12/2022 at https: //bigthink.com/neuropsych/psychology-of-giving to charity/
Are You Dealing with Grief?
Grief can come with any type of loss. Your loss may seem simple or it might seem huge. The important thing is to talk about it and begin to deal with it. Many of us are unprepared to deal with grief.
It is really important to allow someone or yourself to grieve. It is also important to realize that people grieve differently. Grief is a process. If the loss is denied or "pushed under the rug" so to speak, then the process is stopped or stalled. Working through grief is something that we all can help others with. It does take time, wisdom and understanding to help those in grief.
There are certain phases of grief. Denial, anger, bargaining, depression and accepting are common reactions. The phases do not always happen in order. There has been a lot of information written on the subject of grief. I have recently read a small book titled, "Good Grief." It is by Dr. Granger Westberg, the "father of parish nursing."
There are four tasks of grief. Perhaps you or someone you know needs a partner to travel through them.
- Accept the loss as real. Talk about it.
- Allow yourself or others to experience the pain of grief. As with most injuries, feeling pain is part of the healing. Pushing pain away can delay recovery from grief.
- Adjust to the new environment. Don't be afraid to go places that remind you of the loss. Encounter them with a friend or one at a time. Talk about the loss and what it means to you. Ask someone if it is OK to talk about the loss. Don't let it be the "elephant in the room" that no one dares to mention.
- Find a new focus. After a reasonable time, expect life to "move on." Read Ecclesiastes 3: 1-8. "There will be a time for joy and laughter again."
Expect Ups and Downs with Grieving
Everyone works through grieving differently but there are some commonalities. The intensity of grief comes in cycles. It is common for grief to build in intensity at three months and then gradually decline to a medium level at 6 months. This is not a steady rate of decline though. Expect numerous ups and downs. Peaks often happen at birthdays, anniversaries, and holidays. Expect a rise between 6 and 12 months. Then it is natural to see a gradual decline line in the next 6 months. Although our loved ones always affect our lives the intensity of grieving is usually diminished significantly by the two-year mark.
Scriptural Help for Those Who Are Grieving
The Lord is close to the brokenhearted and saves those who are crushed in spirit. (Psalm 34:18)
Blessed are you who weep now, for you will laugh. (Luke 6:21)
He heals the brokenhearted and binds up their wounds. (Psalm 147:3)
Surely he took up our infirmities and carried our sorrows. (Is. 53:4)
My soul is weary with sorrow; strengthen me according to your word. (Psalm 119:28)
Brothers, we do not want you to be ignorant about those who fall asleep, or to grieve like the rest of men, who have no hope.
(1 Thessalonians 4:14)
For this very reason, Christ died and returned to life so that he might be the Lord of both the dead and the living. (Romans 14:9)
When the perishable has been clothed with the imperishable, and the mortal with immortality, then the saying that is written will come true: "Death has been swallowed up in victory." (1 Corinthians 15:54)
Why are you downcast, O my soul? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God. (Psalm 43:5)
There is a time for everything and a season for every activity under heaven: a time to be born and a time to die... a time to weep and a time to laugh... a time to mourn and a time to dance... (Ecclesiastes 3:1-4)
MAY / JUNE 2022
Benefits of Gardening for Physical and Mental Health
Home gardens now serve as spaces for people to relax, to focus, and to connect with nature and other. Today, more than ever gardening can provide many physical and mental health benefits for daily life.
Improves mood. Even strolling in a garden can make you feel more peaceful and content. Intentionally focusing on the details can reduce negative thoughts and feelings thus causing a “feel better” moment.
Boosts self-esteem. Self-esteem is how much you value and feel positively about yourself. Helping a plant grow is a big feat. When you see the growth of healthy plants, your sense of pride gets a boost.
Improves attention span / Concentration Gardening can change how well you pay full attention to a single activity. Even if you struggle with staying focused on tasks, conversations, or topics in your daily life, gardening can help you learn to concentrate on what’s right in front of you. Studies show that outdoor activities can reduce symptoms of attention deficit syndrome.
Provides exercise. Things like weeding, digging, and raking are a good exercise. Regular exercise reduces anxiety, depression, and other mental issues, and can help prevent dementia. If you don’t like going to the gym, gardening can be an enjoyable way to still get these benefits.
Encourages social bonds. Gardening with others at a community garden or other group setting takes teamwork to achieve shared goals. Being part of a larger group can benefit your mental health by increasing your social connections and your support system.
Don’t ignore other mental health treatments. Gardening isn’t the only way to improve your mental health. Therapy, medication, and other treatments can also manage mental illness. If you notice signs of depression, anxiety, or other issues that interfere with your life even while you garden, talk to your doctor or a specialist.
References: Brennan, D., How Gardening Affects Mental Health, webmd. October 25, 2021
https://www.webmd.com/mental-health/how-gardening-affects-mental-health Retrieved April 13, 2022
Expect Up and Downs with Gardening
Almost every gardener will have problems growing and caring for their plants at some point. Learn from your mistakes, and don’t let them keep you from continuing to garden. Consult others or blogs to help you solve issues.
Safety and Gardening
Gardening may carry health risks from things like bacteria and insects.
Watch for problems such as:
Skin itching, blistering, rashes, or breathing problems from poisonous plants (like poison ivy) Protect any open cuts or wounds from dirt. Back pain Watch out for ticks that can spread Lyme disease
You can lower these risks by:
Wearing gloves while gardening
Turn your face away while opening compost or soil
Cleaning your tools regularly
Washing your hands after gardening
Keeping your hoses empty and in the shade when you’re not using them Checking for ticks after being outside
Stretching before and after gardening
I Corinthians 3: 7 So neither the one who plants nor the one who waters is anything, but only God, who makes things grow. NIV
References: Brennan, D., How Gardening Affects Mental Health, webmd. October 25, 2021
https://www.webmd.com/mental-health/how-gardening-affects-mental-health Retrieved April 13, 2022
Tips on Soil Testing and Gardening
Soil testing is an excellent measure of soil fertility, which allows you to make educated decisions while maintaining good plant health and maximum crop productivity.
If you live in Columbiana County you can call 330-424-7291
OSU offers results.
Their instructions follow:
Bring one cup of Dry Soil in a brown bag or ziplock bag labeled with name and location the sample was taken (Veg. garden, Lawn, Flower bed, etc)
Office is at 7989 Dickey Drive, Suite 5. Lisbon, Ohio
Bring a completed submission form. Cost is $20 per sample.
Cash or Check to "OSU Extension"
The whole process takes approximately 2 weeks, and once the test is completed your results will be mailed directly to you. They offer help with any questions.
Here’s the link for the soil sampling in Columbiana County https://columbiana.osu.edu/program-areas/agriculture-and-natural-resources/soil-testing
West Virginia University offers free soil analysis to residents. The Hancock county extension agent is Norm Schwertfeger 304-737-3666 x 3 He can assist you in your effort to collect good soil samples and also to understand the results of analysis.
Get involved at a community garden. A community garden is a shared space where people grow plants in one large area or in smaller individual plots. Search online for community gardens near you. This is also a great
place to ask questions and learn from experienced gardeners.
Decide what you want to grow. Do you have a favorite flower, fruit, or vegetable? Different plants need varying amounts of care. Make choices about what to grow based on how much time you have, where you live, and how much money you can invest in your plants.
Reference:https://www.webmd.com/mental-health/how-gardening-affects-mental-health Retrieved April 13, 2022
Some Verses About Sowing Seed
The Bible often uses metaphors for conveying wisdom and truth. One metaphor in the Bible is about “sowing seeds” of love and righteousness that will blossom into beautiful things later in life.
This reminds us to think beyond the present to the future and how our actions and choices will impact tomorrow and beyond. A common verse is Galatians 6:7: “Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.”
Some other verses about sowing and harvest.
Ecclesiastes 11:6 Sow your seed in the morning, and at evening let your hands not be idle, for you do not know which will succeed, whether this or that, or whether both will do equally well.
Galatians 6:7,8 Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.
2 Corinthians 9:6 Remember this: Whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously.
Galatians 6:9
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
James 5:7 Be patient, therefore, brothers, until the coming of the Lord. See how the farmer waits for the precious fruit of the earth, being patient about it, until it receives the early and the late rains.
References:
https://www.biblestudytools.com/topical-verses/bible-verses-about-sowing-seeds/https://www.openbible.info/topics/seed_time_and_harvest
MARCH / APRIL 2022 (not available)
JANUARY / FEBRUARY 2022
January Is Thyroid Awareness Month!
Thyroid diseases are relatively common, affecting up to 20 million Americans. The best way to tell if your thyroid is working correctly is to be aware of the signs and symptoms of thyroid disease. The thyroid gland produces two hormones that play critical roles in metabolism, behavior, growth and development. Thus, overactive
and underactive thyroid hormones produce noticeable symptoms.
Overactive thyroid glands produce symptoms of hyperthyroidism. This results in a speeding up of bodily functions. Symptoms of hyperthyroidism include:
Under production of thyroid hormones, hypothyroidism, produces opposite symptoms. They are:
If symptoms of thyroid function are present, simple blood tests help to evaluate and treat thyroid problems.
If the thyroid is imbalanced, this can interfere with the sleep-wake cycle. Overactive thyroid results in frequent wake periods, nervousness, irritability, increased need to urinate or night sweats. This can lead to insomnia. Under active thyroid often disrupts sleep by excessive daytime sleepiness.
If you are experiencing any of these sleep problems or other symptoms of thyroid dysfunction, contact a health professional.
References: Sleep and Thyroid Health retrieved at https://bewellsolutions.com/sleep-and-thyroid-health/ and Thyroid Awareness Month retrieved at https://bewellsolutions.com/thyroid-health/ on1/20/22
Random Acts of Kindness – Double Benefit
Did you ever think that acts of kindness offered once a day (or more) are like a vitamin? A cardiologist reports that kindness and relaxation protect the heart. Opposite feelings like rage, hostility and anger make heart disease worse. Other research reports that kind people may live longer! Perhaps performing one act of kindness a day could be a New Year resolution. In fact, February 17th is Random Acts of Kindness Day.
By helping others you are getting benefits as well. Numerous scientific reports document these health benefits. Acts of kindness improve emotional health, self-esteem and even physical problems like pain. A good deed can produce a “helper’s high.” The release of chemicals called endorphins gives this feeling of satisfaction. Studies show the “high” happens in nearly 95% for all people! Wow, that’s a great success rate.
The Random Acts of Kindness (RAK) Foundation offers hundreds of ways people can receive the benefits of giving. Examples include:
Here are some of their suggestions for that week in February.
Sun. Feb. 13th – Enter their coloring contest. www.actsofkindness.org
Mon. Feb. 14th – Give a gift card to a locally owned coffee shop
Tues. Feb 15th – Be a kid again. Play hide and seek. Skip several times.
Wed. Feb 16th – Write a letter. Don’t text or email.
Thurs. Feb. 17th – Create your own RAK
Fri. Feb. 18th – Call, text or write a thank you note.
Sat. Feb. 19th – Become a RAKtivist.
Encourage others to do a group RAK.
You can visit the foundation by going to www.actsofkindness.org
References: Kindness Matters Guide retrieved 1/20/22 at https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide
Make Kindness the Norm retrieved 1/20/22 at www.asksofkindness.org
Does Memory Change with Age?
Normal age-related memory loss does not prevent a person from living
a full, productive life. Normal age-related changes could include:
Such changes in memory are generally manageable. If they don’t disturb the ability to work, live independently or maintain a social life they could be considered normal.
Early signs needing attention might include:
Possible causes of reversible memory loss can include
Don’t hesitate. Some try to hide memory problems. Getting a prompt diagnosis is important. The cause could be reversible with treatment. If it is a cognitive disorder, the person can begin treatment. You can get educated, determine future care preferences, identify care facilities or
at-home care options and settle financial or legal matters.
References: Memory loss: When to seek help, retrieved 1/7/22 at https://www.mayoclinic.org/disease-conditions/alzheimers-disease/in-depth/memory-loss/art-20046326
Memory Concerns? Try the Free SAGE Test
What is normal about memory and aging? Taking longer to recall events or names as aging occurs is normal. Sometimes changes in behavior like increased anxiety, depression, or aggressiveness cause concerns. SAGE can be administered at home to see if further evaluation is necessary.
Some changes may cause us to fear the onset of dementia or Alzheimer’s disease. In reality, there are many other treatable disorders that also may cause these signs. Results of the SAGE screening tool can alert health care providers to issues earlier than older screening methods. Thus, medication or other treatments can be very effective - especially if provided when symptoms first begin.
What is the SAGE test? It is the Self-Administered Gerocognitive Exam (SAGE). It is designed to detect early signs of cognitive, memory or thinking impairments. A friend or relative can ask someone to complete it.
Is it really easy to do this at home? You don’t need special equipment to take SAGE - just a pen and paper. It can be downloaded and printed or it can be done on a “tablet.” There is no cost for the download.
The person taking the test should use ink and not have the assistance of others. It is important not to look at a clock or calendar while taking the test. Just encourage the person to do the best they can. The average time to complete this four-page test is 10 to 15 minutes, but there is no time limit.
The download is available free at https://wexnermedical.osu.edu/brain-spine-neuro/memory-disorders/sage#SAGETest. You can also write to VPNM at 49430 Berkshire Road, East Liverpool, OH 43920 for a free copy.
Once SAGE is completed the answer sheet can be taken to your doctor for scoring and consultation about the results. Depending on the score, the doctor may schedule follow-up tests or simply keep it on file for a baseline.
Remember that SAGE does not diagnose any specific condition. The results of SAGE will not tell if the person has Alzheimer’s disease, mini-strokes or any number of other disorders. A low score should prompt follow-up.
Sadly, more that 6 million Americans have Alzheimer’s disease and those numbers are expected to rise to more than 13 million by 2050. Deaths from Alzheimer’s and other dementias have increased by 16% during the COVID-19 pandemic, according to the Alzheimer’s Association.
References: SAGE: A Test to Detect signs of Alzheimer’s and Dementia retrieved 1/7/22 at https://wexnermedical.osu.edu/brain-spie-neuro/memory-disorders/sage#SAGETest
Thyroid diseases are relatively common, affecting up to 20 million Americans. The best way to tell if your thyroid is working correctly is to be aware of the signs and symptoms of thyroid disease. The thyroid gland produces two hormones that play critical roles in metabolism, behavior, growth and development. Thus, overactive
and underactive thyroid hormones produce noticeable symptoms.
Overactive thyroid glands produce symptoms of hyperthyroidism. This results in a speeding up of bodily functions. Symptoms of hyperthyroidism include:
- unintentional weight loss despite and increased appetite
- rapid heart rate sweating
- nervousness insomnia
- anxiety irritability
- brittle hair skin thinning
Under production of thyroid hormones, hypothyroidism, produces opposite symptoms. They are:
- fatigue
- weight gain
- muscle weakness
- constipation
- complaints of feeling cold
If symptoms of thyroid function are present, simple blood tests help to evaluate and treat thyroid problems.
If the thyroid is imbalanced, this can interfere with the sleep-wake cycle. Overactive thyroid results in frequent wake periods, nervousness, irritability, increased need to urinate or night sweats. This can lead to insomnia. Under active thyroid often disrupts sleep by excessive daytime sleepiness.
If you are experiencing any of these sleep problems or other symptoms of thyroid dysfunction, contact a health professional.
References: Sleep and Thyroid Health retrieved at https://bewellsolutions.com/sleep-and-thyroid-health/ and Thyroid Awareness Month retrieved at https://bewellsolutions.com/thyroid-health/ on1/20/22
Random Acts of Kindness – Double Benefit
Did you ever think that acts of kindness offered once a day (or more) are like a vitamin? A cardiologist reports that kindness and relaxation protect the heart. Opposite feelings like rage, hostility and anger make heart disease worse. Other research reports that kind people may live longer! Perhaps performing one act of kindness a day could be a New Year resolution. In fact, February 17th is Random Acts of Kindness Day.
By helping others you are getting benefits as well. Numerous scientific reports document these health benefits. Acts of kindness improve emotional health, self-esteem and even physical problems like pain. A good deed can produce a “helper’s high.” The release of chemicals called endorphins gives this feeling of satisfaction. Studies show the “high” happens in nearly 95% for all people! Wow, that’s a great success rate.
The Random Acts of Kindness (RAK) Foundation offers hundreds of ways people can receive the benefits of giving. Examples include:
- Forgive someone
- Helping someone carry a package
- Complete a chore for them.
- Picking up the tab for the person behind you in a line
Here are some of their suggestions for that week in February.
Sun. Feb. 13th – Enter their coloring contest. www.actsofkindness.org
Mon. Feb. 14th – Give a gift card to a locally owned coffee shop
Tues. Feb 15th – Be a kid again. Play hide and seek. Skip several times.
Wed. Feb 16th – Write a letter. Don’t text or email.
Thurs. Feb. 17th – Create your own RAK
Fri. Feb. 18th – Call, text or write a thank you note.
Sat. Feb. 19th – Become a RAKtivist.
Encourage others to do a group RAK.
You can visit the foundation by going to www.actsofkindness.org
References: Kindness Matters Guide retrieved 1/20/22 at https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide
Make Kindness the Norm retrieved 1/20/22 at www.asksofkindness.org
Does Memory Change with Age?
Normal age-related memory loss does not prevent a person from living
a full, productive life. Normal age-related changes could include:
- Occasionally forgetting a person’s age, recalling it later
- Misplacing glasses
- Having a need to make lists more often than in the past
- Using a calendar to remember appointments or tasks
Such changes in memory are generally manageable. If they don’t disturb the ability to work, live independently or maintain a social life they could be considered normal.
Early signs needing attention might include:
- Asking the same questions repeatedly
- Forgetting common words when speaking
- Mixing words up – saying “bed” instead of “table”
- Taking longer to complete familiar tasks
- Misplacing items in inappropriate places, such as putting a wallet in a kitchen drawer
- Getting lost while walking or driving in a familiar area
- Having changes in mood or behavior
Possible causes of reversible memory loss can include
- Certain medications or a combination of medications
- Minor head trauma or injury
- Emotional disorders
- Alcoholism
- Vitamin B-12 deficiency
- Hypothyroidism
- Brain diseases
Don’t hesitate. Some try to hide memory problems. Getting a prompt diagnosis is important. The cause could be reversible with treatment. If it is a cognitive disorder, the person can begin treatment. You can get educated, determine future care preferences, identify care facilities or
at-home care options and settle financial or legal matters.
References: Memory loss: When to seek help, retrieved 1/7/22 at https://www.mayoclinic.org/disease-conditions/alzheimers-disease/in-depth/memory-loss/art-20046326
Memory Concerns? Try the Free SAGE Test
What is normal about memory and aging? Taking longer to recall events or names as aging occurs is normal. Sometimes changes in behavior like increased anxiety, depression, or aggressiveness cause concerns. SAGE can be administered at home to see if further evaluation is necessary.
Some changes may cause us to fear the onset of dementia or Alzheimer’s disease. In reality, there are many other treatable disorders that also may cause these signs. Results of the SAGE screening tool can alert health care providers to issues earlier than older screening methods. Thus, medication or other treatments can be very effective - especially if provided when symptoms first begin.
What is the SAGE test? It is the Self-Administered Gerocognitive Exam (SAGE). It is designed to detect early signs of cognitive, memory or thinking impairments. A friend or relative can ask someone to complete it.
Is it really easy to do this at home? You don’t need special equipment to take SAGE - just a pen and paper. It can be downloaded and printed or it can be done on a “tablet.” There is no cost for the download.
The person taking the test should use ink and not have the assistance of others. It is important not to look at a clock or calendar while taking the test. Just encourage the person to do the best they can. The average time to complete this four-page test is 10 to 15 minutes, but there is no time limit.
The download is available free at https://wexnermedical.osu.edu/brain-spine-neuro/memory-disorders/sage#SAGETest. You can also write to VPNM at 49430 Berkshire Road, East Liverpool, OH 43920 for a free copy.
Once SAGE is completed the answer sheet can be taken to your doctor for scoring and consultation about the results. Depending on the score, the doctor may schedule follow-up tests or simply keep it on file for a baseline.
Remember that SAGE does not diagnose any specific condition. The results of SAGE will not tell if the person has Alzheimer’s disease, mini-strokes or any number of other disorders. A low score should prompt follow-up.
Sadly, more that 6 million Americans have Alzheimer’s disease and those numbers are expected to rise to more than 13 million by 2050. Deaths from Alzheimer’s and other dementias have increased by 16% during the COVID-19 pandemic, according to the Alzheimer’s Association.
References: SAGE: A Test to Detect signs of Alzheimer’s and Dementia retrieved 1/7/22 at https://wexnermedical.osu.edu/brain-spie-neuro/memory-disorders/sage#SAGETest
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Gratitude Improves Health
Often around Thanksgiving you may hear the song “Count Your Blessings.” This daily practice of gratitude can significantly:
- increase your happiness
- promote healthier sleep patterns
- boost your immunity
- decrease your risk of disease
Here are a few tips to help you get started:
Keep a gratitude journal. Use it on a daily basis. Jot down notes of positive thoughts or actions, count them, no matter how small.
Use gratitude cues. Keep pictures of people, experiences or things that make you happy. Post inspirational quotes around you.
Make a gratitude jar. Encourage everyone in your house or visitors who stop by this month to write down one thing that they're grateful for and drop it in the jar every day/visit. Later enjoy reading one another's thoughts. This helps to make gratitude second nature.
Try these experiments:
1.Think of one thing or person you're grateful for when you wake up in the morning and before you go to sleep at night.
2. Meditate on a scripture breathing slowly with closed eyes. Start with Luke 6:38 Give, and it will be given to you. A good measure, pressed down, shaken
together and running over, will be poured into your lap. For with the measure you
use, it will be measured to you.” NIV Let positive thoughts fill your mind.
3. Give gratitude and it will be given back. It is contagious.
4. Consider using essential oils as you meditate.
5. Read a book about gratitude. I suggest “Living in Gratitude: A Journey That Will Change Your Life” by Angeles Arrien or a weekly devotional called “Spirituality of Gratitude: The Unexpected Blessings of Thankfulness” by Joshua Kang.
Reference: Sood, A..To improve your health, practice gratitude. Oct. 12, 2021
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/improve-health-practice-gratitude/art-20270841
Does Social Media Affect Mental Health?
As we are still encouraged to practice social distancing and limit unnecessary gatherings, all ages are increasingly using social media. It can be helpful by:
- Providing a way to stay in contact with friends & family,
- Reducing feelings of isolation & help combat loneliness,
- Promoting a more positive well-being.
It’s also helpful because it has the ability to reach a large majority of the population to promote public safety. However, some people using social media may experience unintended consequences.
Potential Harms of Social Media Overuse or Misuse
For some, overuse or certain interactions can result in negative emotions, such as stress, anxiety, anger, or depression.
Overuse is difficult to quantify. Signs of overuse include:
- cutting into work (or study or family) time,
- feeling a need to immediately check messages
- feeling anxious when not able to access social media.
According to the American Psychological Association, teenagers who spent more than two hours per day checking their text messages, emails, and social media accounts were more likely to rate their mental health as “fair” or “poor.”
Overuse of social media can have a negative impact on in-person relationships. As a result, friends and family can become disconnected from those individuals, even when they are physically together.
For some social media creates comparison stress. People tend to share vacations, life highlights, and achievements. Those not having the same experiences start to have feelings of envy, jealousy, and lower self-worth.
Another reaction can be “fear of missing out,” which is also known as FOMO. This can cause feelings of anxiety or loneliness when seeing others seem to be having fun or others are participating at a social gathering. These are all signs of social media misuse.
https://www.bewellsolutions.com/september-2020-emotional-health/
Caffeine and Health
Is caffeine safe? Taken in normal doses, it appears very safe. The American Medical Association says that “moderate tea or coffee drinkers probably need have no concern for their health relative to their caffeine consumption, provided other lifestyle habits are [healthy] as well.” The FDA also classifies caffeine as “safe in appropriate doses”.
What is “moderate” consumption of caffeine? Per the Mayo Clinic up to 400 milligrams (mg) appears to be safe for most healthy adults. Roughly that’s about four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. Starbucks trumps other coffees in caffeine content. Their site says caffeine amounts vary but approximately there are 180 mg in an 8 oz., 260 mg in 12 oz and 330 mg in 16 oz. A regular strength “No-Doz” tablet has 100 mg of caffeine.
What are the effects of coffee? Perceived beneficial effects of caffeine are improved alertness, reaction time, energy and mood. Doses of 20-200 mg also provide short term improvement in mood, a sense of well-being, more energy and can increase social interactions. At doses higher than 200-300 mg some people begin to feel some anxiety, irritability, nervousness, jitteriness, and an upset stomach.
What about energy drinks? Actual caffeine content especially varies among energy drinks. Energy drinks and shots usually include caffeine, additional stimulants, often large amounts of sugar, and other chemicals. Like any beverage or drug, energy drinks have risks. These risks are multiplied in people who have existing medical problems.
What if you are a coffee lover? The findings don't suggest people should give up their java. Knowing how much caffeine you consume in a day is important. Six or more cups per day is considered a lot and cutting back a bit while research continues would be a good idea. Results of a large study suggests drinking six or more cups of coffee a day is associated with smaller brain volume and a 53% increased risk for developing dementia. Doesn’t seem worth the possible risk.
References: Anderson P., Coffee and the Brain: 'Concerning' New Data July 26, 2021 https://www.medscape.com/viewarticle/955378
Caffeine and Health, https://www.bewellsolutions.com/caffeine-and-health/
Caffeine and Health Conditions
Maybe you have heard that coffee is good for your health or bad for your health. It kind of depends on your state of health in general. Yes, previous studies have suggested since coffee contains antioxidants, it might be beneficial. However, results of a large study suggested that drinking six or more cups of coffee a day is associated with a 53% increased risk for developing dementia. Other studies show caffeine improves endurance, probably by increasing the pain threshold, and helps the body burn fat rather than carbohydrates. Stating coffee is good for health seems "too simplistic.” Conversely, stating coffee is bad is not exactly true either. Taken in normal doses, it appears safe.
Perhaps the best way to determine how much consumption is “OK” for you is to survey your own health status, consider your family history for risk factors and consult your health professional. As with many things in life moderation is the key. Below are some recent research findings.
Parkinson’s Disease — Studies indicate that drinkers of caffeinated coffee had a lower risk of developing Parkinson’s Disease.
Headaches — Caffeine helps improve some headaches. Many medications include caffeine as an ingredient.
Migraines — Caffeine may make chronic migraine headaches more frequent. Those experiencing them should discuss the use or avoidance of caffeine with their doctor.
Heart Disease -- Recent research states there is no relationship between caffeine intake and heart disease. However, caution should be used. Caffeine temporarily increases heart rate and blood pressure.
High Blood Pressure — Although regular caffeine use may cause a temporary rise in blood pressure, the effect seems to disappear with continued use. Some may develop "unpleasant sensations" and stop drinking coffee before a serious adverse event occurs. People with genetically higher blood pressure tend to drink less coffee. This might naturally limit the adverse effects of coffee on the risk of stroke.
Dehydration: Those predisposed to this might consider simply drinking some water every time they have a cup of coffee.
References: Anderson P., Coffee and the Brain: 'Concerning' New Data July 26, 2021 https://www.medscape.com/viewarticle/955378
Caffeine and Health, https://www.bewellsolutions.com/caffeine-and-health/
September / October 2021
July / August 2021
May / June 2021
March / April 2021
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New Ways to Link Together
Valley Parish Nurse Ministry is beginning a program in March to help people meet together online via the technology of Zoom meetings on a computer or phone. Initially they will be Tues. evenings, 7 – 8 pm.
March offerings will be:
March 2nd – Staying Active – Stretching exercises with scripture
emphasis between activities.
March 9th – Music – Learn how people with dementia have positively
responded to music. Short devotion.
March 16th – Craft – Get step by step instructions to create a St.
Patrick’s Day project. Short devotion.
March 23rd – Encouragement – Receive scriptural encouragement for
daily use. Prayer.
March 30th – Gardening – Make a resurrection garden to celebrate
Good Friday and Easter. Devotion.
April topics TBD by interest areas of those attending in March.
In these times when we cannot always get together, we can still pray together and find ways to connect. God works through people and we need to find new ways to connect with each other. And it’s in that spirit we ask if you will help us link with others by making these March offerings known. The Zoom links will be available each week on the Valley Parish Nurse Ministry website.www.valleyparishnurseministry.org. You can also ask to be put on a Zoom Activities Email List. Activities are free.
Please share this information through emails or social media like Facebook. Let’s reach out to others that may be isolated, depressed or stressed. By doing this we can give hope and participate with Him in building a stronger Christian community. Any questions can be directed to Janet Peterson at 330-382-9440 or an email to valleyparish@yahoo.com. See next page for the Zoom links.
If you need assistance with Zoom you can send an email request to valleyparish@yahoo.com a day or two before the event. Janet can send you a "practice" login for an agreed upon day and time. That way you can “try” connecting your device and download Zoom before the event. There is no cost for the Zoom download. Thanks.
New Ways to Link Together Continued
March 2nd – Easy Stretching Exercises / Devotions / Prayer
https://us02web.zoom.us/j/83252492484?pwd=UVFTRGUzNGs3QXNJSUNLODhueXBxQT09
Meeting ID: 832 5249 2484 Passcode: 584707
Phone in at +1 646 876 9923 US (New York)
March 9th – Music and dementia /Devotion
https://us02web.zoom.us/j/85668878972?pwd=dmlRWC93RXVqbjFxcHlTVzk3QkZKQT09
Meeting ID: 856 6887 8972 Passcode: 932428
Dial +1 646 876 9923 US (New York)
March 16th Craft – St. Patrick’s Day project.
Devotion
https://us02web.zoom.us/j/86830044392?pwd=bkV6RUViMDk1NkdwVzRjV1V2SGhJUT09
Meeting ID: 868 3004 4392 Passcode: 390655
Dial +1 646 876 9923 US (New York)
March 23rd Encouragement: Scripture for daily use. Prayer.
https://us02web.zoom.us/j/83414126401?pwd=TndtdDYzZ0JhNmxteU54aGY4aHIvUT09
Meeting ID: 834 1412 6401 Passcode: 617876
Dial +1 646 876 9923 US (New York)
March 30th
Make a Resurrection Garden
https://us02web.zoom.us/j/84839152488?pwd=ZEhEekN0MUlqbFBEWis0WDNUN1E0Zz09
Meeting ID: 848 3915 2488 Passcode: 209900
Dial +1 646 876 9923 US (New York)
FAQ about the COVID Vaccination
What if I am allergic to certain foods? History of allergic reactions such as food, pet dander, or latex -- is not a contraindication to this vaccination.
What if I had a reaction to other vaccines? According to the CDC, If you had an immediate allergic reaction—even if it was not severe—to a vaccine or injectable therapy for another disease, ask your doctor if you should get a COVID-19 vaccine. Your doctor will help you decide if it is safe for you to get vaccinated.
Are there enough safeguards if I get an allergic reaction?
Those with a precaution to vaccination or history of anaphylaxis due to any cause should be observed for 30 minutes following vaccination, and all other persons should be observed for 15 minutes afterwards. If you are not sure if the benefits outweigh the risks consult with a doctor or allergist-immunologist.
I heard that some have taken the vaccine and got COVID positive within a short amount of time. Those taking the vaccine should still take social distancing precautions and wear a mask. It takes up to two weeks to develop some immunity. Some will develop a stronger immunity than others.
What about the side effects? The most common side effects, such as fever, chills or fatigue, occur a median of 1-3 days following vaccination.
The name “warp speed” scared me, was it tested enough? The “warp speed” part was really around manufacturing. Careful clinical studies were done. Researchers were able to move relatively quickly because of the high attack rate COVID-19 transmission. As more people get the vaccine there will be continued monitoring. Americans can be assured that we have one of the most extraordinary systems of vaccine safety monitoring anywhere in the world.
What about the second dose? It’s true, some are saying the side effects in terms of fever and malaise or fatigue and aches and pains are more for the second dose than the first dose. Since we know that, it will give us time to prepare for the possibility.
References: Marshall, S. & Salahi, L. How Do We Inject Confidence Into Vaccine Hesitant Americans?, MedPage Today, December 23, 2020 Retrieved from https://www.medpagetoday.com/podcasts
January / February 2020
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Try a Change in Your Morning Routine
Morning routines can set the tone for the day improving productivity. Some of these suggestions may help you.
1. Exercise and Energy Get your body moving before eating breakfast, checking your phone, emails or watching TV. Exercise improves alertness and mental functioning.
2. Meditation and Stillness. Alternately, start your day with meditation. Try sitting in a position that requires enough muscle tension so as not to fall asleep. This promotes calm and focus. Quiet moments can be very useful if you expect to have a stressful day. Use a Bible study calendar to keep you on track.
3. Get to Work! Select a job that can be accomplished as the first priority. Your first break can include breakfast or a shower and then the normal routine you’d do in the morning.
4. Learning First Establish a goal to read books, watch lectures, practice skills or study first. Avoid procrastination.
5. Plan Your Day Mentally rehearsing the day is imagining each movement vividly so you can perform better under pressure when the big event comes. By knowing what to focus on you prime your day for success. This is especially good for a hectic, busy schedule.
6. Make Your Bed and routinely doing numerous little tasks can put you in good form for the rest of your day. By putting your house and appearance in order, you put your mind in order as well.
The overall goal is to sync up one of these activities with two other ones. Say fifteen minutes for some key preparation activities followed by exercise, work or study. May the New Year bring success, productivity, health and happiness.
Resource: Young S., The six morning routines that will make you happier, healthier and more productive, Pocket Worthy retrieved on 11/20/20 at https://getpocket.com/explore/item/the-six-morning-routines-that-will-make-you-happier-healthier-and-more-productive?utm_source=pocket-newtab
Turning Resolutions into Realities
Many resolutions are not kept into February. Here are a few steps to begin the New Year with hope and some scriptures to encourage you.
1. Make Smart Goals Don’t be vague. Instead of wanting to‘get into shape‘ change it to “I will exercise 5 days a week“. Goals should be SMART: Specific Measurable Attainable Relevant Trackable
2. Write Down Goals and look at your goals often. The real power is in reviewing them at least once a week. This assists turning them into reality by staying on task!
3. Schedule Goals Setting priorities is the key. So if you are reading through the Bible, schedule 15 minutes a day to read. Treat that time as seriously as you would going to a doctor’s appointment. Pray about the goal. Proverbs 16:3 says, “Commit to the Lord whatever you do, and he will establish your plans.”(NIV)
4. Create Smaller Goals Break up a goal into manageable steps. For example, check a budget project each week instead of waiting until the end of the month. Philippians 3:16 -17 Now that we're on the right track, let's stay on it. Stick with me, friends. Keep track of those you see running this same course, headed for this same goal. (MSG)
5. Stick With Goals If you are struggling, try connecting with someone working on a similar goal. 2 Chronicles 15:7 states “But as for you, be strong and do not give up, for your work will be rewarded.”(NIV) Record progress regularly, possibly on a chart.
6. Stay Accountable Share your commitment, your progress and success. Find an encourager to help you to persevere. Ecclesiastes 4:9-10 Two people are better than one because together they have a good reward for their hard work. If one falls, the other can help his friend get up. (NIV)
7. Find a Mentor A mentor can counsel you so that you won’t have to learn lessons the hard way. Proverbs 11:14 puts it this way: “Without good direction, people lose their way; the more wise counsel you follow, the better your chances,” (MSG).
Reference: 6 Steps to Turning Resolutions Into Realities, Life Recovery,; New life Ministries. Retrieved at http://liferecoverygroups.com/6-steps-to-turning-resolutions-into-realities/?SOURCE=EBLRN on September 25, 2019
Mental Health First Aid
Similar to First Aid, Mental Health First Aid teaches individuals how to help those experiencing mental health challenges or crisis. Locally, a 8-hour course is available free to teach you to recognize symptoms and to help you guide a person to the appropriate treatments and supportive help. Classes include hands on interactive activities and discussions. More info can be found at www.mentalhealthfirstaid.org
You will learn about the ALGEE Action Plan
A: Assess for risk of suicide or harm.
L: Listen non-judgmentally.
G: Give reassurance and information.
E: Encourage appropriate professional help
E. Encourage self-help and other support strategies
Certified trainers can teach it in one 8 hour session, two four hours sessions or four two hour sessions. Register by calling Jennifer Thorn at 330-424-0195 ext. 102. This is sponsored by the Columbiana Mental Health and Recovery Services Board.
Realistic Resolutions for Your Mental Health
1. Make time for self-care. Make a list of activities that make you
happy. Schedule them as part of your daily routine. This could be
daily exercise or simply an outdoor walk or time with loved ones.
2. Be kind to yourself. Change often takes time. If you fail, forgive
yourself for mistakes and start again. Strive to do your best.
3. Make sleep a priority. Studies confirm that sleep and mental
health are connected. This year, try to go to sleep a little bit earlier
every night and give your body the rest it needs.
4. Limit your screen time. Too much time on your phone or
computer can impact quality of sleep, your relationships and even
lead to feelings of depression and anxiety. Write down how much
time you’re spending online. Judge the way it effects you. Check if
use of social media is a positive or negative influence.
5. Learn more about mental health. Gaining understanding is the
key. Use online resources or you talk to a medical professional to
learn more about your specific situation.
Resource: Kapil, R., Realistic New Year’s Resolutions for Your Mental Health retrieved from , , https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/ on January 13, 2020
Does Someone Steal Your Joy?
So what is a joy thief? At the risk of sounding negative, a joy thief is a person who is perpetually pessimistic, unhelpful and usually critical. Most times you need to be “prayed up” to spend time with them. Here are four practical things that you can do to deal with a joy thief.
Get to know them. Perhaps the person is a genuine disciple of Jesus that struggles with hope. They may have a negative lens because they’ve experienced great suffering and haven’t learned how to “count it all joy”. That is not an easy thing to do. Spending time with them may allow you to be more compassionate. Biblically, put up your shield of faith, and give knowing them your best shot.
Pray for them. Joyless people are usually miserable. Maybe they haven’t tasted and seen that the Lord is good. Nehemiah 8:5 says that the joy of the Lord is our strength.
Share biblical joy with them. Church is the one place in the world where people should be able to come together and experience the joy of the Lord. Joy thieves can hinder God’s people from rejoicing in the Lord always. List ways to: Count it all joy; Rejoice always. Augustine once said, “When large numbers of people share their joy in common, the happiness of each is greater because each adds fuel to the other’s flame.” Look for areas of common joys. Check out “laughter therapy” or Christian comedians. Write joyful notes of encoutagement.
We are all called to be joyful. Maybe your goal should be to be the most joyful person in your congregation. Realize that sometimes we’re our own “joy thief” because we’re too hard on ourselves and set unrealistic expectations. A gospel song says, “This joy I have, the world didn’t give it to me, and the world can’t take it away.” Let’s not let anyone steal our joy, especially ourselves.
Resource: Williams, J., 2020, How to Deal With a Joy Thief, retrieved January 21, 2020 at https://www.focusonthefamily.com/church/how-to-deal-with-a-joy-thief/
Morning routines can set the tone for the day improving productivity. Some of these suggestions may help you.
1. Exercise and Energy Get your body moving before eating breakfast, checking your phone, emails or watching TV. Exercise improves alertness and mental functioning.
2. Meditation and Stillness. Alternately, start your day with meditation. Try sitting in a position that requires enough muscle tension so as not to fall asleep. This promotes calm and focus. Quiet moments can be very useful if you expect to have a stressful day. Use a Bible study calendar to keep you on track.
3. Get to Work! Select a job that can be accomplished as the first priority. Your first break can include breakfast or a shower and then the normal routine you’d do in the morning.
4. Learning First Establish a goal to read books, watch lectures, practice skills or study first. Avoid procrastination.
5. Plan Your Day Mentally rehearsing the day is imagining each movement vividly so you can perform better under pressure when the big event comes. By knowing what to focus on you prime your day for success. This is especially good for a hectic, busy schedule.
6. Make Your Bed and routinely doing numerous little tasks can put you in good form for the rest of your day. By putting your house and appearance in order, you put your mind in order as well.
The overall goal is to sync up one of these activities with two other ones. Say fifteen minutes for some key preparation activities followed by exercise, work or study. May the New Year bring success, productivity, health and happiness.
Resource: Young S., The six morning routines that will make you happier, healthier and more productive, Pocket Worthy retrieved on 11/20/20 at https://getpocket.com/explore/item/the-six-morning-routines-that-will-make-you-happier-healthier-and-more-productive?utm_source=pocket-newtab
Turning Resolutions into Realities
Many resolutions are not kept into February. Here are a few steps to begin the New Year with hope and some scriptures to encourage you.
1. Make Smart Goals Don’t be vague. Instead of wanting to‘get into shape‘ change it to “I will exercise 5 days a week“. Goals should be SMART: Specific Measurable Attainable Relevant Trackable
2. Write Down Goals and look at your goals often. The real power is in reviewing them at least once a week. This assists turning them into reality by staying on task!
3. Schedule Goals Setting priorities is the key. So if you are reading through the Bible, schedule 15 minutes a day to read. Treat that time as seriously as you would going to a doctor’s appointment. Pray about the goal. Proverbs 16:3 says, “Commit to the Lord whatever you do, and he will establish your plans.”(NIV)
4. Create Smaller Goals Break up a goal into manageable steps. For example, check a budget project each week instead of waiting until the end of the month. Philippians 3:16 -17 Now that we're on the right track, let's stay on it. Stick with me, friends. Keep track of those you see running this same course, headed for this same goal. (MSG)
5. Stick With Goals If you are struggling, try connecting with someone working on a similar goal. 2 Chronicles 15:7 states “But as for you, be strong and do not give up, for your work will be rewarded.”(NIV) Record progress regularly, possibly on a chart.
6. Stay Accountable Share your commitment, your progress and success. Find an encourager to help you to persevere. Ecclesiastes 4:9-10 Two people are better than one because together they have a good reward for their hard work. If one falls, the other can help his friend get up. (NIV)
7. Find a Mentor A mentor can counsel you so that you won’t have to learn lessons the hard way. Proverbs 11:14 puts it this way: “Without good direction, people lose their way; the more wise counsel you follow, the better your chances,” (MSG).
Reference: 6 Steps to Turning Resolutions Into Realities, Life Recovery,; New life Ministries. Retrieved at http://liferecoverygroups.com/6-steps-to-turning-resolutions-into-realities/?SOURCE=EBLRN on September 25, 2019
Mental Health First Aid
Similar to First Aid, Mental Health First Aid teaches individuals how to help those experiencing mental health challenges or crisis. Locally, a 8-hour course is available free to teach you to recognize symptoms and to help you guide a person to the appropriate treatments and supportive help. Classes include hands on interactive activities and discussions. More info can be found at www.mentalhealthfirstaid.org
You will learn about the ALGEE Action Plan
A: Assess for risk of suicide or harm.
L: Listen non-judgmentally.
G: Give reassurance and information.
E: Encourage appropriate professional help
E. Encourage self-help and other support strategies
Certified trainers can teach it in one 8 hour session, two four hours sessions or four two hour sessions. Register by calling Jennifer Thorn at 330-424-0195 ext. 102. This is sponsored by the Columbiana Mental Health and Recovery Services Board.
Realistic Resolutions for Your Mental Health
1. Make time for self-care. Make a list of activities that make you
happy. Schedule them as part of your daily routine. This could be
daily exercise or simply an outdoor walk or time with loved ones.
2. Be kind to yourself. Change often takes time. If you fail, forgive
yourself for mistakes and start again. Strive to do your best.
3. Make sleep a priority. Studies confirm that sleep and mental
health are connected. This year, try to go to sleep a little bit earlier
every night and give your body the rest it needs.
4. Limit your screen time. Too much time on your phone or
computer can impact quality of sleep, your relationships and even
lead to feelings of depression and anxiety. Write down how much
time you’re spending online. Judge the way it effects you. Check if
use of social media is a positive or negative influence.
5. Learn more about mental health. Gaining understanding is the
key. Use online resources or you talk to a medical professional to
learn more about your specific situation.
Resource: Kapil, R., Realistic New Year’s Resolutions for Your Mental Health retrieved from , , https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/ on January 13, 2020
Does Someone Steal Your Joy?
So what is a joy thief? At the risk of sounding negative, a joy thief is a person who is perpetually pessimistic, unhelpful and usually critical. Most times you need to be “prayed up” to spend time with them. Here are four practical things that you can do to deal with a joy thief.
Get to know them. Perhaps the person is a genuine disciple of Jesus that struggles with hope. They may have a negative lens because they’ve experienced great suffering and haven’t learned how to “count it all joy”. That is not an easy thing to do. Spending time with them may allow you to be more compassionate. Biblically, put up your shield of faith, and give knowing them your best shot.
Pray for them. Joyless people are usually miserable. Maybe they haven’t tasted and seen that the Lord is good. Nehemiah 8:5 says that the joy of the Lord is our strength.
- Pray that the Lord would rescue them and give them hope.
- Pray they accept Jesus as Savior and Lord and grow in faith
- Pray that the Holy Spirit would give you patience and wisdom and grace.
Share biblical joy with them. Church is the one place in the world where people should be able to come together and experience the joy of the Lord. Joy thieves can hinder God’s people from rejoicing in the Lord always. List ways to: Count it all joy; Rejoice always. Augustine once said, “When large numbers of people share their joy in common, the happiness of each is greater because each adds fuel to the other’s flame.” Look for areas of common joys. Check out “laughter therapy” or Christian comedians. Write joyful notes of encoutagement.
We are all called to be joyful. Maybe your goal should be to be the most joyful person in your congregation. Realize that sometimes we’re our own “joy thief” because we’re too hard on ourselves and set unrealistic expectations. A gospel song says, “This joy I have, the world didn’t give it to me, and the world can’t take it away.” Let’s not let anyone steal our joy, especially ourselves.
Resource: Williams, J., 2020, How to Deal With a Joy Thief, retrieved January 21, 2020 at https://www.focusonthefamily.com/church/how-to-deal-with-a-joy-thief/
November / December 2019
bi_nov_dec_19_pdf.pdf | |
File Size: | 358 kb |
File Type: |
Tips to Avoid Weight Gain During the Holidays
Between mid-November and mid-January, adults in Western societies gain an average of 1-2 pounds. The trouble is most people don't lose this extra baggage.
1. Be active with family and friends. Doing some type of physical activity may prove beneficial for weight control. Even something as simple as a family walk can get your mind off food and allow you to bond with your loved ones.
2. Snack wisely. Be mindful. If you munch just because there's food around- it's best to avoid snacking altogether. If you are hungry, opt for real foods. Fruits, vegetables, nuts, and seeds are healthier snacks.
3. Watch your portion sizes and use a smaller plate. Read food labels for the recommended serving sizes.
4. Practice mindful eating. Minimize distractions — including work and electronics. Chew slowly and thoroughly to better recognize your body's fullness signals.
5. Get plenty of sleep. Sleep deprivation may increase your hunger hormone levels, leading to high calorie intake and lower metabolism.
6. Control your stress levels. The stress hormone cortisol causes weight gain and more cravings for junk food. Options to control stress include exercise, meditation, yoga, and deep breathing.
7. Keep meals balanced with protein. Try to lessen carbs and include one ounce of protein with every meal. It promotes fullness, helps weight maintenance and may reduce calorie intake.
8. Focus on fiber which induces fullness. Look for the veggie tray, the fruits, whole grains, nuts, and seeds.
9. Cut back on taste-testing while cooking and baking.
10. Bring a healthy dish to share. Others will appreciate it.
Resource: 20 Tips to avoid weight gain during the holidays, Healthline (Nutrition) retrieved on 10/19/19 from https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section20
More Tips to Avoid Weight Gain During the Holidays
11. Limit your dessert intake. Focus only on your favorites. Also take time to eat them slowly.
12. Limit liquid calories. Avoid alcohol, soda, and rich drinks.
13. Use a smaller plate which encourages portion control.
14. Modify your recipes. Lower the calorie content of recipes by:· Replacing butter with applesauce, bananas or pumpkin puree.
15. Weigh yourself. Check weight daily or one to two times a week.
16. Use the buddy system. This can keep you motivated and accountable over the holidays.
17. Avoid processed foods. Opt for whole foods. Cook from scratch.That way, you can monitor your diet and stay on top of your weight.
18. Plan ahead. Decide what and how much you’ll eat ahead of time.
19. Skip seconds. Avoid buffet-style and extra helpings.
20. Draw the line. Set limits and stick to your goals. Don’t abandon goals if you have a slip-up. Just start again.
Use these multiple tips and tricks faithfully as they can help keep you healthy, happy, and weight-conscious during this time of year.
Resource: 20 Tips to avoid weight gain during the holidays, Healthline (Nutrition) retrieved on 10/19/19 from https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section20
Holiday Survival Tips
From dealing with last-minute Christmas shopping or family dynamics it’s easy to get overwhelmed. Try these tips to survive.
#1: Be present. Slow down. Live moment by moment.
Be prepared to respond to arguments, challenges, and opposition. Always respond calmly. Proverbs 15:1 A gentle answer turns away wrath. When things are not calm, be ready to excuse yourself and go outside for a long walk.
#5: Know you’re not alone. If a loved one has passed away or you’re going through a divorce, holidays can be daunting. Plan ahead. Reach out and find a community to connect with; it’s easier than you think!
Resource: Holiday survival guide: from surviving to thriving, retrieved on 10/1/19 from
http://liferecoverygroups.com/holiday-survival-guide-from-surviving-to-thriving/?SOURCE=EBLRN
Confused by “Best By” or “Use By” Labels?
If we can't depend on the dates stamped on food to tell us when it's time to throw it out, how do we decide what to pitch and what to keep? Resources say, "The best way to detect whether food is still good is by relying on your senses.” They advise, “Smell it, taste it.”
If you're unsure throw it out.
Optimal storage conditions are more important than sell-by dates. If refrigerated at the proper temperature which is below 40 degrees F. Safe storage for some common items include:
So how long can food sit in the freezer before you consume it? Here's a rough guide for some common items:
Reference: Arbetter, L., Should You Toss That Food? Let Your Senses Help You Decide
Healthy Living AARP, Retrieved October 29, 2019 at
https://www.aarp.org/health/healthy-living/info-2019/home-food-safety-guidelines.html?cmp=EMC-DSO-NLC-WBLTR---MCTRL-102519-F1-4119365&ET_CID=4119365&ET_RID=12815925&encparam=7NqesizlcjAvJK8f5S1stqPbf50XMCMJ6x1d9VIrIBM%3d
Between mid-November and mid-January, adults in Western societies gain an average of 1-2 pounds. The trouble is most people don't lose this extra baggage.
1. Be active with family and friends. Doing some type of physical activity may prove beneficial for weight control. Even something as simple as a family walk can get your mind off food and allow you to bond with your loved ones.
2. Snack wisely. Be mindful. If you munch just because there's food around- it's best to avoid snacking altogether. If you are hungry, opt for real foods. Fruits, vegetables, nuts, and seeds are healthier snacks.
3. Watch your portion sizes and use a smaller plate. Read food labels for the recommended serving sizes.
4. Practice mindful eating. Minimize distractions — including work and electronics. Chew slowly and thoroughly to better recognize your body's fullness signals.
5. Get plenty of sleep. Sleep deprivation may increase your hunger hormone levels, leading to high calorie intake and lower metabolism.
6. Control your stress levels. The stress hormone cortisol causes weight gain and more cravings for junk food. Options to control stress include exercise, meditation, yoga, and deep breathing.
7. Keep meals balanced with protein. Try to lessen carbs and include one ounce of protein with every meal. It promotes fullness, helps weight maintenance and may reduce calorie intake.
8. Focus on fiber which induces fullness. Look for the veggie tray, the fruits, whole grains, nuts, and seeds.
9. Cut back on taste-testing while cooking and baking.
10. Bring a healthy dish to share. Others will appreciate it.
Resource: 20 Tips to avoid weight gain during the holidays, Healthline (Nutrition) retrieved on 10/19/19 from https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section20
More Tips to Avoid Weight Gain During the Holidays
11. Limit your dessert intake. Focus only on your favorites. Also take time to eat them slowly.
12. Limit liquid calories. Avoid alcohol, soda, and rich drinks.
13. Use a smaller plate which encourages portion control.
14. Modify your recipes. Lower the calorie content of recipes by:· Replacing butter with applesauce, bananas or pumpkin puree.
- Using a lower-calorie substitute.
- Adding dried fruit not chocolate chips or candies.
- Flavoring dishes with herbs and spices instead of butter.
- Not frying. Instead bake, steam, or grill.
- Substituting low-fat or skim milk for heavy cream.
- Replacing cream cheese, sour cream, and mayo with yogurt.
- Flavoring beverages with extracts like vanilla, almond, and peppermint instead of butter and sugar.
- Using club soda or sparkling water; not sweetened beverages.
- Flavoring drinks with lemon or lime rather than sugar.
- Adding cinnamon to holiday-themed beverages.
15. Weigh yourself. Check weight daily or one to two times a week.
16. Use the buddy system. This can keep you motivated and accountable over the holidays.
17. Avoid processed foods. Opt for whole foods. Cook from scratch.That way, you can monitor your diet and stay on top of your weight.
18. Plan ahead. Decide what and how much you’ll eat ahead of time.
19. Skip seconds. Avoid buffet-style and extra helpings.
20. Draw the line. Set limits and stick to your goals. Don’t abandon goals if you have a slip-up. Just start again.
Use these multiple tips and tricks faithfully as they can help keep you healthy, happy, and weight-conscious during this time of year.
Resource: 20 Tips to avoid weight gain during the holidays, Healthline (Nutrition) retrieved on 10/19/19 from https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section20
Holiday Survival Tips
From dealing with last-minute Christmas shopping or family dynamics it’s easy to get overwhelmed. Try these tips to survive.
#1: Be present. Slow down. Live moment by moment.
- Reflect on what you’re thankful for.
- Write down a Bible verse. Meditate on it throughout the day.
- Limit technology—especially social media.
- Write down a list of things you’re anxious about. If it’s a productive fear you can do something about it.
- Develop a plan to deal with productive fears. For example: decide what subjects to bring up at a party. Plan low cost gifts.
- Interrupt unproductive fears: Stop the “what-ifs” by exercising, writing in a journal, recalling a fond memory, listening to music, talking to a friend, or reciting a Bible verse.
- Accept compliments. Ask for help. Delegate tasks.
- Don’t feel guilty for relaxing. Find an accountability partner.
Be prepared to respond to arguments, challenges, and opposition. Always respond calmly. Proverbs 15:1 A gentle answer turns away wrath. When things are not calm, be ready to excuse yourself and go outside for a long walk.
#5: Know you’re not alone. If a loved one has passed away or you’re going through a divorce, holidays can be daunting. Plan ahead. Reach out and find a community to connect with; it’s easier than you think!
- Go to a local church. Volunteer
- Connect with a neighbor Learn a new hobby.
Resource: Holiday survival guide: from surviving to thriving, retrieved on 10/1/19 from
http://liferecoverygroups.com/holiday-survival-guide-from-surviving-to-thriving/?SOURCE=EBLRN
Confused by “Best By” or “Use By” Labels?
If we can't depend on the dates stamped on food to tell us when it's time to throw it out, how do we decide what to pitch and what to keep? Resources say, "The best way to detect whether food is still good is by relying on your senses.” They advise, “Smell it, taste it.”
If you're unsure throw it out.
Optimal storage conditions are more important than sell-by dates. If refrigerated at the proper temperature which is below 40 degrees F. Safe storage for some common items include:
- Ground meats, fresh poultry: 1 to 2 days
- Fresh beef, veal, lamb and pork (roasts, chops and steaks): 3 to 5 days
- Lunch meat, opened package/deli sliced: 3 to 5 days; unopened package: 2 weeks
- Leftovers: 3 to 4 days
- Cut fruit: 4 days
- Hard-boiled eggs: 1 week
- Chopped vegetables in an air-tight container: 1 week
- Pasteurized milk: 1 week beyond sell-by date
- Raw eggs in shell: 3 to 5 weeks
- Soft cheese, opened: 2 weeks. If mold develops, toss it.
- Hard cheese, opened: 3 to 4 weeks. If it develops a blue-green mold on the exterior, cut away the mold plus an additional half inch below it.
So how long can food sit in the freezer before you consume it? Here's a rough guide for some common items:
- Soups, stews and cooked beans: 2 to 3 months
- Cooked or ground meat and poultry: 3 to 6 months
- Berries and chopped fruit: 6 to 8 months
- Vegetables, if blanched: 8 to 12 months (depending on the vegetable)
Reference: Arbetter, L., Should You Toss That Food? Let Your Senses Help You Decide
Healthy Living AARP, Retrieved October 29, 2019 at
https://www.aarp.org/health/healthy-living/info-2019/home-food-safety-guidelines.html?cmp=EMC-DSO-NLC-WBLTR---MCTRL-102519-F1-4119365&ET_CID=4119365&ET_RID=12815925&encparam=7NqesizlcjAvJK8f5S1stqPbf50XMCMJ6x1d9VIrIBM%3d
September / October 2019
bi_sept_oct_19.pdf | |
File Size: | 217 kb |
File Type: |
Elderly But Not Frail
Growing older does not have to include being “frail.” The definition of "frail elderly" requires being above 65 years, and having least three of these: loss of strength, weight loss, low levels of activity, poor endurance or fatigue, and slowed performance.
So what can be done to prevent “fraility?” The interventions researcher have studied include: Physical activity
· Physical activity combined with nutrition
· Physical activity plus nutrition plus memory training
· Home modifications Comprehensive geriatric assessment and
“prehabilitation” (Physical therapy + exercise + home modifications)
How much exercise might be individually prescribed? In research, exercise sessions ranged from one to five times per week. Most included strength, balance, coordination, flexibility, and aerobic exercises supervised by exercise professionals and were progressively increased based on the individuals' competency and performance.
Nutritional changes that have been studied and show benefits include:
How about weight? Once you have achieved a healthy weight keep it. Try climbing on the scale at the same time every day and make changes so weight does not go either up or down significantly.
The author of the article referenced below states he plans use a fitness center 3 days per week, 1 hour each time, with resistance training, balance and coordination (including hand-eye) exercises, flexibility stretching, and aerobics (aiming at an average of 7000 steps per day).
If you are interested in making any of these changes; talk to your health care professional; consult the dietician at a grocery store chain and consider going to a fitness center with friends. Small steps to a healthier you can pay off.
Reference: Lundberg, G. D., How to be elderly and not frail, Medscape Nurses, retrieved August 2019 at https://www.medscape.com/viewarticle/912106
Vision Changes to Report
If you notice any of these three signs, see your eye doctor right away.
A small blurred area near the center of your vision or straight lines seem bent. This can be age-related macular degeneration damaging the retina. Early identification widens treatment options.
Decreased peripheral vision could indicate glaucoma, a disease that damages your optic nerve. Glaucoma can be slowed down significantly with prescription eye drops.
Floaters. Occasionally seeing small spots or thread -like substances which disappear after a few minutes should not cause concern. If a large number suddenly appear and/or they’re accompanied by flashes of light or vision loss, seek help immediately as it could be a sight-threatening retinal detachment.
Common age-related conditions
Presbyopia is the gradual loss of your eyes' ability to focus on nearby objects. A pair of reading glasses, bifocals or progressive lenses help.
Decreased Contrast Sensitivity: If you notice it’s harder to drive at night or in fog, or to adjust from going from dark to bright areas this occurs because the eye’s rod cells degrade with age. Cataracts or dry eyes can make the problem worse so see an eye doctor.
Dry eye As aging occurs tear production slows; eyes may sting, feel gritty or sometimes even tear excessively. Try taking a tech break, blinking more, using artificial tears, wearing contacts less, treating skin conditions and cleansing eye areas with diluted baby shampoo.
Cataracts are a clouding of the eye lens. Risk factors include smoking or drinking alcohol, UV exposure, and diabetes. If symptoms are mild, you may just need to get a new eyeglass prescription. But if this troubles day-to-day activities, then surgery is needed where the cloudy lens is removed and replaced with an artificial one.
People between the ages of 55 and 64 should have a comprehensive eye exam every 1-3 years, and then every 1-2 years after age 65, even without symptoms.
Reference: Levine, H. Eye changes with age, 2019 AARP, retrieved on January 7, 2019 at https://www.aarp.org/health/conditions-treatments/info-2019/eye-changes-with-age.html
5 Ways Moving Can Improve Your Relationships
Exercise Boosts Confidence. When your self-esteem improves others notice. Scientists have found a significant connection between how we perceive ourselves and the strength and health of our relationships.
II Timothy 1:7 For the Spirit that God has given us does
not make us timid; instead, his Spirit fills us with power,
love, and self-control. (GNTD)
Walk for Fun. Exercise releases endorphins, which create feelings of happiness and euphoria. Those endorphins are so powerful they can even alleviate symptoms of depression.
Psalm 28:7 . . . He helps me, and my heart is filled with joy. (ESV)
You’ll Communicate Better. Exercise has been shown to improve our thinking. Aerobic exercise, in particular, greatly benefits cognitive ability. It improves creativity, dusts away the cobwebs and even allows us to remember words. Colossians 4:6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. (ESV)
You’ll Communicate More. Walking with someone or bike riding with a friend will help you improve your fitness and strengthen your relationship. Many heart-to-heart topics can come up with a brisk walk and it’s heart-healthy too!Proverbs 13:20 Whoever walks with the wise becomes wise. (ESV)
You Might Live Here Longer. Take the time (make the time) to enjoy loving relationships! Canadian researchers found that people who exercise even moderately live years longer (an average 2-6 more years) than those who are inactive. Also, regular exercise increases longevity at any weight.
1 Timothy 4:8 For while bodily training is of some value,
godliness is of value in every way, as it holds promise for the
present life and also for the life to come.(ESV)
Resource: Moving for community, 2019 Retrieved from welco.org on 6/10/19 at https://onthemovechallenge.welcoa.org/challenge/28/learn
Healthier Halloween, October 2019
Halloween usually means candy. Instead of banning the treats or making them off-limits, start the holiday season mindfully by balancing candy with healthful foods and limiting how much candy makes it into the home. See the following tips.
Have a nutritious meal or snack before eating candy. That way candy won’t end up displacing essential nutrients in your diet.
A pre-trick-or-treat meal can be Halloween themed; Use orange and black foods like carrots, canned pumpkin, baked sweet potato fries, blood oranges, refried black beans, and blue corn tortilla chips and green guacamole “slime” as a dipping sauce for veggies.
Try air-popped popcorn (a whole grain) drizzled with a small amount of dark chocolate and orange-colored white chocolate.
Buy less candy than you think you’ll hand out.
If going door to door, opt for a small bag to collect treats. When it is full the kids should return home.
After the candy is collected, help your child get rid of anything unwanted. Ask your child to keep only a certain amount of candy: enough for them to have one piece per day for about two weeks.
Serve one-to-two pieces of candy only after healthy meals or with a fruit, vegetable, or whole-grain snack.
Store over-flow candy in the freezer or an opaque container toward the back of a cabinet. Making it harder to access is one way to take control of your food environment.
“Fun-sized” candies: Realize that only 2-3 packages of many equal one regular-sized package. For example, two-and-a-half fun-sized Butterfingers are equal to one regular Butterfinger. Three fun-sized bags of M&Ms are equal to one regular bag of M&Ms.
Reference: Healthy Holidays: Healthier Halloween, October 2019 retrieve from Be well solutions newsletter at https://www.bewellsolutions.com/october-2019-healthy-holidays/ on 10/1/2019.
Growing older does not have to include being “frail.” The definition of "frail elderly" requires being above 65 years, and having least three of these: loss of strength, weight loss, low levels of activity, poor endurance or fatigue, and slowed performance.
So what can be done to prevent “fraility?” The interventions researcher have studied include: Physical activity
· Physical activity combined with nutrition
· Physical activity plus nutrition plus memory training
· Home modifications Comprehensive geriatric assessment and
“prehabilitation” (Physical therapy + exercise + home modifications)
How much exercise might be individually prescribed? In research, exercise sessions ranged from one to five times per week. Most included strength, balance, coordination, flexibility, and aerobic exercises supervised by exercise professionals and were progressively increased based on the individuals' competency and performance.
Nutritional changes that have been studied and show benefits include:
- Education and cooking classes
- Milk fat supplementation
- Supplementation with multifiber formula enriched with
- a diet focused on protein and vitamin D–rich ingredients
- supplementation of vitamin D.
How about weight? Once you have achieved a healthy weight keep it. Try climbing on the scale at the same time every day and make changes so weight does not go either up or down significantly.
The author of the article referenced below states he plans use a fitness center 3 days per week, 1 hour each time, with resistance training, balance and coordination (including hand-eye) exercises, flexibility stretching, and aerobics (aiming at an average of 7000 steps per day).
If you are interested in making any of these changes; talk to your health care professional; consult the dietician at a grocery store chain and consider going to a fitness center with friends. Small steps to a healthier you can pay off.
Reference: Lundberg, G. D., How to be elderly and not frail, Medscape Nurses, retrieved August 2019 at https://www.medscape.com/viewarticle/912106
Vision Changes to Report
If you notice any of these three signs, see your eye doctor right away.
A small blurred area near the center of your vision or straight lines seem bent. This can be age-related macular degeneration damaging the retina. Early identification widens treatment options.
Decreased peripheral vision could indicate glaucoma, a disease that damages your optic nerve. Glaucoma can be slowed down significantly with prescription eye drops.
Floaters. Occasionally seeing small spots or thread -like substances which disappear after a few minutes should not cause concern. If a large number suddenly appear and/or they’re accompanied by flashes of light or vision loss, seek help immediately as it could be a sight-threatening retinal detachment.
Common age-related conditions
Presbyopia is the gradual loss of your eyes' ability to focus on nearby objects. A pair of reading glasses, bifocals or progressive lenses help.
Decreased Contrast Sensitivity: If you notice it’s harder to drive at night or in fog, or to adjust from going from dark to bright areas this occurs because the eye’s rod cells degrade with age. Cataracts or dry eyes can make the problem worse so see an eye doctor.
Dry eye As aging occurs tear production slows; eyes may sting, feel gritty or sometimes even tear excessively. Try taking a tech break, blinking more, using artificial tears, wearing contacts less, treating skin conditions and cleansing eye areas with diluted baby shampoo.
Cataracts are a clouding of the eye lens. Risk factors include smoking or drinking alcohol, UV exposure, and diabetes. If symptoms are mild, you may just need to get a new eyeglass prescription. But if this troubles day-to-day activities, then surgery is needed where the cloudy lens is removed and replaced with an artificial one.
People between the ages of 55 and 64 should have a comprehensive eye exam every 1-3 years, and then every 1-2 years after age 65, even without symptoms.
Reference: Levine, H. Eye changes with age, 2019 AARP, retrieved on January 7, 2019 at https://www.aarp.org/health/conditions-treatments/info-2019/eye-changes-with-age.html
5 Ways Moving Can Improve Your Relationships
Exercise Boosts Confidence. When your self-esteem improves others notice. Scientists have found a significant connection between how we perceive ourselves and the strength and health of our relationships.
II Timothy 1:7 For the Spirit that God has given us does
not make us timid; instead, his Spirit fills us with power,
love, and self-control. (GNTD)
Walk for Fun. Exercise releases endorphins, which create feelings of happiness and euphoria. Those endorphins are so powerful they can even alleviate symptoms of depression.
Psalm 28:7 . . . He helps me, and my heart is filled with joy. (ESV)
You’ll Communicate Better. Exercise has been shown to improve our thinking. Aerobic exercise, in particular, greatly benefits cognitive ability. It improves creativity, dusts away the cobwebs and even allows us to remember words. Colossians 4:6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. (ESV)
You’ll Communicate More. Walking with someone or bike riding with a friend will help you improve your fitness and strengthen your relationship. Many heart-to-heart topics can come up with a brisk walk and it’s heart-healthy too!Proverbs 13:20 Whoever walks with the wise becomes wise. (ESV)
You Might Live Here Longer. Take the time (make the time) to enjoy loving relationships! Canadian researchers found that people who exercise even moderately live years longer (an average 2-6 more years) than those who are inactive. Also, regular exercise increases longevity at any weight.
1 Timothy 4:8 For while bodily training is of some value,
godliness is of value in every way, as it holds promise for the
present life and also for the life to come.(ESV)
Resource: Moving for community, 2019 Retrieved from welco.org on 6/10/19 at https://onthemovechallenge.welcoa.org/challenge/28/learn
Healthier Halloween, October 2019
Halloween usually means candy. Instead of banning the treats or making them off-limits, start the holiday season mindfully by balancing candy with healthful foods and limiting how much candy makes it into the home. See the following tips.
Have a nutritious meal or snack before eating candy. That way candy won’t end up displacing essential nutrients in your diet.
A pre-trick-or-treat meal can be Halloween themed; Use orange and black foods like carrots, canned pumpkin, baked sweet potato fries, blood oranges, refried black beans, and blue corn tortilla chips and green guacamole “slime” as a dipping sauce for veggies.
Try air-popped popcorn (a whole grain) drizzled with a small amount of dark chocolate and orange-colored white chocolate.
Buy less candy than you think you’ll hand out.
If going door to door, opt for a small bag to collect treats. When it is full the kids should return home.
After the candy is collected, help your child get rid of anything unwanted. Ask your child to keep only a certain amount of candy: enough for them to have one piece per day for about two weeks.
Serve one-to-two pieces of candy only after healthy meals or with a fruit, vegetable, or whole-grain snack.
Store over-flow candy in the freezer or an opaque container toward the back of a cabinet. Making it harder to access is one way to take control of your food environment.
“Fun-sized” candies: Realize that only 2-3 packages of many equal one regular-sized package. For example, two-and-a-half fun-sized Butterfingers are equal to one regular Butterfinger. Three fun-sized bags of M&Ms are equal to one regular bag of M&Ms.
Reference: Healthy Holidays: Healthier Halloween, October 2019 retrieve from Be well solutions newsletter at https://www.bewellsolutions.com/october-2019-healthy-holidays/ on 10/1/2019.
May / June 2019
bi_may_june_19_for_web.pdf | |
File Size: | 177 kb |
File Type: |
The Dangers of Over-the-Counter (OTC) Pain Relievers
Avoiding addiction issues of prescription opioid can lead to poor use of over-the-counter pain medications. Some pain relievers affect older adults harder than others. It is important to know how much is too much. Be aware; no pain pill comes without the potential for harm.
Acetaminophen, (Tylenol) is considered the safest options but it’s overuse is still to blame for about 50 percent of acute liver failures and more than 50,000 emergency room visits a year. Often problems arise from people not realizing Tylenol is also in remedies meant to fight allergies, colds, flu, coughs and sleeplessness. It’s also in prescription Vicodin and Percocet. This double dose puts a burden on the liver. Make sure you’re not getting more than 3,000 mg of acetaminophen in 24 hours.
Ibuprofen (Motrin, Advil) or naproxen. Luckily these pain killers (NSAIDs) are ones that won’t give your liver more to do. But as they decrease inflammation which can decrease pain, they can cause stomach upset and in extreme cases an ulcer can develop.
Of course, a healthy individual who takes NSAIDs for a short amount of time isn’t likely to suffer from these side effects, but pain isn’t always a short-term issue. Treating chronic conditions with these medications meant for “short term” use can become especially dangerous especially for the elderly.
Special considerations: Those taking “blood thinners” need to limit the drug classification called NSAIDs.
The protein issue: NSAIDs bind to protein. Most elderly have less proteins in their blood. With fewer proteins to bind to the drug it is more potent with greater possible side effects.
Example: A 55-year-old with minimal medical problems, should limit use of ibuprofen or naproxen to two weeks. For older patients, or someone taking other medication, contacting their doctor for a recommended dose is best.
Also, if you’re not finding relief with OTC medications, alternative methods for fighting pain are available.
Reference: Stephens, B., AARP, The Dangers of Over-the-Counter Pain Reliever, retrieved from https://www.aarp.org/health/conditions-treatments/info-2019/otc-pain-medication.htm on 2/1/1
Count It! Lock It! Drop It!®
Prescription drug misuse is a prevalent and often fatal problem among youth and adults. It’s likely you know someone who has become addicted to prescription pain medication. Alarmingly many think prescription medication addiction and misuse is a bigger risk for “other people,” and would not happen in their own home.
When individuals do not properly use or store prescription medications, it creates an opportunity for drug misuse by anyone of any age. If not used properly, prescription drugs can be as harmful and dangerous as illicit drugs. So how can this be prevented? A program called Count It! Lock It! Drop It!® (CLD) is used in Tennessee. Here’s how it works.
Count It! Make it a goal to count your pills once every 2 weeks. This will prevent theft and help ensure medications are taken properly.
Lock It! Store them in a secure place that others would not think to look. Statistics say the main source of prescription pain pills are from friends and relatives. Protect your loved ones. Purchase a lock box to securely store medications from local grocery stores and pharmacies.
Drop It! Drop off your unused or expired medications at drop boxes located at participating law enforcement offices or pharmacies. The police department in East Liverpool has a drop box close to the side door.
Also, look for Take Back Events.
Other pain prescription drug safety tips:
- Don’t talk about your prescription pain medications in public.
- Flushing is not recommended. Controlled substances can damage the environment when they hit the water supply.
- Remove personal information from pill bottles
- Do not put medications in the garbage in original containers.
- Mix the drugs with an unpleasant substance, such as kitty litter or coffee grounds. Put the drugs and unpleasant substance in the garbage separate from the pill bottle.
Resources: file:///C:/Users/Owner/Downloads/MAP-Safe-Drug-Disposal-Guide.pdf
file:///C:/Users/Owner/Downloads/MAP-Safe-Drug-Disposal-Guide.pdf downloaded 4/26/19
Understanding the New Blood Pressure Guideline
The new guideline was designed to help people take steps to control
blood pressure earlier and possibly avoid complications. An elevated reading may or may not be accompanied by symptoms such as severe headache, shortness of breath, nosebleeds or severe anxiety. That is why it is so important to know your numbers.
_______________________________________________________________________________________________________________________________________
Blood Pressure Systolic Diastolic Recommendations:
Category (upper #) (lower #)
__________________________________________________________________________________________________
Normal <120 & <80 Healthy lifestyle choices and yearly checks
________________________________________________________________________________________________________________________________________
Elevated 120-129 & <80 Healthy lifestyle changes, reassess in 3-6 months
___________________________________________________________________________________________________
High BP Stage 1 130-139 or 80 - 89 10 yr. heart disease & stroke risk assessment.
If > 10% risk, lifestyle changes, medications &
monthly follow-ups till control.
____________________________________________________________________________________________________
High BP Stage 2 140 or more or 90 or more Lifestyle changes & 2 different classes of medicine,
monthly follow-ups till control.
__________________________________________________________________________________________________________________________________________
Hyperten- Seek immediate medical attention to determine
sive Crisis >180 &/or >120 course of action. Treatment varies.*
_______________________________________________________________________________________________________________
*Hypertensive Urgency. Get a second reading in five minutes. If not lower and there are no other symptoms such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, or difficulty speaking, treatment may include adjustment or addition of medications. This rarely requires hospitalization.
*Hypertensive Emergency. If a blood pressure reading is 180/120 or greater and there are associated symptoms (as above) then call 9-1-1.
The consequences of hypertensive crisis can be severe and include:
- Stroke memory loss loss of consciousness
- Heart attack damage to eyes damage to eyes kidneys
- Loss of kidney function unstable chest pain
- Aortic dissection pulmonary edema eclampsia
Lifestyle Changes That Help Control High Blood Pressure
Lifestyle plays an important role in treating high blood pressure and reducing risk of heart disease. Adopting a healthy lifestyle may avoid, delay or reduce the need for medication. For example:
Weight loss loss of 10 pounds may give loss of about 5 points
Exercising about 30 minutes most days of the week lowers blood pressure by about 5 to 8 points.
DASH of grains, fruits, vegetables and lowers blood pressure up to 11 points.
eating plan low-fat dairy products
Restrict Sodium Even a small reduction helps reduce blood pressure by about 5 to 6 points.
Cut caffeine if sensitive to caffeine can equal loss of 5 to 10 points.
1. Lose extra pounds. In general, you may reduce your blood pressure by one point with
about every 2.2 pounds of weight loss.
2. Exercise. It is best to talk to your doctor before starting an exercise program. Activities
such as fast walking, jogging, cycling, swimming or dancing are considered
aerobic exercise and are most beneficial.
3. Eat a healthy diet. Dietary Approaches to Stop Hypertension (DASH) is a diet rich in
whole grains, fruits, vegetables and low-fat dairy products and skimps on
saturated fat and cholesterol.
4. Reduce sodium. Ideally, 1,500 mg a day or less is best. If this is too strict, try to limit
sodium to 2,300 milligrams (mg) a day or less.To decrease sodium in your diet,
consider these tips:
Read food labels. Choose low-sodium alternatives of foods/drinks
Eat fewer processed foods. Eat more natural foods. Most sodium is added during processing.
Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add
flavor to your food.
Ease into it. Cut back gradually. Your palate will adjust over time.
5. Cut back on caffeine. To see if caffeine raises your blood pressure, check your pressure within
30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5-10
points you may be sensitive to caffeine. Talk to your doctor and find ways to avoid it.
For more lifestyle changes see https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974 and the July/August Valley Parish Nurse Ministry bulletin inset /newsletter.
March / April 2019
Got Pain? Consider Non-Opioid Treatment
It may be chronic headaches, back pain or you may be recovering from surgery, sports injuries or accidents. Many prescriptions are written for powerful opioids that can cause side effects and lead to addiction. You may not realize that there are many non-opioid treatments available including prescription and over-the-counter treatments like aspirin, ibuprofen (Motrin), acetaminophen (Tylenol) and steroids.
There are also non-drug remedies such as massages and acupuncture; and high-tech treatments using radio waves and electrical signals.
If you’re in pain and want to avoid taking opioids, a physician anesthesiologist can work with you to develop a safe and effective pain management plan.
Some people find that these alternate therapies are all they need. Others find relief with alternate therapies and non-opioid medications.
If you would like Valley Parish Nurse Ministry to explain these options further to your church group or non-profit organization contact us via email at valleyparish@yahoo.com, or on the internet at www.valleyparishnurseministry.org or phone 330-382-9440.
Chronic Pain and High-Tech Methods of Relief
Some suffering with chronic pain will not find relief with non-opioid medications or treatments like physical therapy. These new techniques are options for relief and, in some cases, keep pain from coming back. They include:
If you would like Valley Parish Nurse Ministry to explain these options further to your church group or non-profit organization contact us via email at valleyparish@yahoo.com, or on the internet at www.valleyparishnurseministry.org or phone 330-382-9440
Tips for Coping with Grief
If you are suffering from a loss, days can be extremely painful. Don’t expect too much of yourself. Comments like “I should be further along by now. I should be able to get through a day without crying. I should be able to have more control” may be unreasonable. Realize:
Grief is a slow process. When a love is so deep, it is understandable that it will take time for reality to sink in. It takes an even greater time to feel and understand all the myriad of feelings that can occur.
The grief is unpredictable. Feelings are possibly more intense and painful than you have ever experienced. Knowing that grief will take its owni ta course, allows you to ride the unpredictable waves with a little more ease.
Greif is intense sadness. Loss and grief need to be expressed. It may come in the form of tears and a good cry. Other times, sharing these feelings with someone allows you to process the confusion and pain.
Grief is isolating. The lives of those around you are going on as normal, while your life has changed dramatically. Finding a friend who knows the experience of grief, can help relieve the sense of isolation. Seek support, either in the form of an understanding family member, a friend, a support group or a counselor.
Greif is overwhelming. Come to understand that your feelings, although overwhelming at times, are a normal response.
Grief is physically exhausting. Your mind and heart are working hard to process your loss. You may find you need more sleep. You may realize you do not have your normal energy. Take care of yourself by allowing yourself extra sleep and/or periods of rest.
Grief and depression are quite similar but different. Depression is more persistent, with constant feelings of emptiness, despair and difficulty feeling pleasure or joy. If your grief gets in the way of how you live, work, share relationships or live day-to-day, then it's important to get support or professional help
Reference: Home Base, Overcoming grief: advice and resources from home base’s family team, retrieved from http://homebase.org/news/overcoming-grief-advice-and-resources-from-home-bases-family- team/ on 9/13/18
4 Simple Ways to Stress Less
April is Stress Awareness Month. It’s not easy to de-stress. Here are four simple ways to cope with stress and improve your mood.
What is the key to managing stress? Choice. You have a choice about what to focus on and how to respond. For example, in a long line you can stress or be mindful by saying a prayer for the people around you until it’s your turn to order.
First: Transform your negative experiences into perspective taking moments. An unexpected bump in a store may be someone in a hurry to get home to their sick child. Be thankful your children are well.
Second: Change the channel – literally. If the 24/7 news cycle is depressing, it’s time to literally change the channel and seek out positive news. Take a break. Go for a walk. Meditate on God’s word.
Next: Change the channel – internally. Perhaps the voice inside your head is telling you a negative story or promoting a judging attitude. Let go of unhealthy stories. Don’t focus on that annoying person. Instead of complaining, try distracting yourself with music. Maybe whistling will help. Begin to focus on a task you can do.
Finish something. Got a long to-do list? Pick a task and do it! Clean out your closet. Respond to that email. Organize your desk. This will bring a feeling of satisfaction instead of stress.
Remember: Your perspective can change the way you experience a situation. Unfortunately, stress is a part of life. You can’t get rid of it—but you can transform your experience of it.
Ask for Gods help by reciting scripture
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable--if anything is excellent or praiseworthy--think about such things. Philippians 4:8 NIV
I am not complaining about having too little. I have learned to be satisfied with whatever I have. Philippians 4:11 Contemporary English Version
Reference: Ovilio, E., 2019, Four simple ways to stress less, retrieved at http://www.erinolivo.com/4-simple-ways-to-stress-less/ February 6, 2019
It may be chronic headaches, back pain or you may be recovering from surgery, sports injuries or accidents. Many prescriptions are written for powerful opioids that can cause side effects and lead to addiction. You may not realize that there are many non-opioid treatments available including prescription and over-the-counter treatments like aspirin, ibuprofen (Motrin), acetaminophen (Tylenol) and steroids.
There are also non-drug remedies such as massages and acupuncture; and high-tech treatments using radio waves and electrical signals.
If you’re in pain and want to avoid taking opioids, a physician anesthesiologist can work with you to develop a safe and effective pain management plan.
Some people find that these alternate therapies are all they need. Others find relief with alternate therapies and non-opioid medications.
- Physical therapy – An exercise program can be prescribed that helps you improve your ability to function and decreases your pain. This many include use of whirlpools, ultrasound and deep-muscle massages.
- Acupuncture or Acupressure: Acupuncture uses very thin needles that are inserted at different places in your skin to interrupt pain signals. Acupressure uses pressure points to similarly interrupt pain signals.
- Surgery – After other methods of relief have been tried, surgery may correct abnormalities responsible for your pain.
- Injections or nerve blocks – If you have muscle spasm or nerve pain, injections with local anesthetics or other medications can help short-circuit your pain.
- Biofeedback – This helps you learn to control involuntary functions such as your heart rate.
If you would like Valley Parish Nurse Ministry to explain these options further to your church group or non-profit organization contact us via email at valleyparish@yahoo.com, or on the internet at www.valleyparishnurseministry.org or phone 330-382-9440.
Chronic Pain and High-Tech Methods of Relief
Some suffering with chronic pain will not find relief with non-opioid medications or treatments like physical therapy. These new techniques are options for relief and, in some cases, keep pain from coming back. They include:
- Radio waves -This involves inserting a needle next to the nerve responsible for the pain. Electric current burns the nerve. This short-circuits the pain signal. Relief can last up to a year.
- Nerve blocks – Using X-ray imaging, physicians can inject numbing medication that blocks or dampens pain. This might even stop chronic pain. Relief may require a series of injections and repeated treatment.
- Electrical signals – Transcutaneous electrical nerve (TENs) stimulation can provide short-term pain relief. This works best for muscle pain. Low-voltage electrical signals are sent from a small device to the painful area through pads attached to the skin. Why this works is not entirely clear. It may interrupt nerve signals or stimulate endorphins (natural painkillers.)
- Spinal cord stimulation – This uses a pacemaker-like device that replaces the pain with a more tolerable sensation, like a massage or tingling. The device is implanted in the lower back. When pain occurs use of a remote control sends signals to the painful area. This can help with back pain and neuro-pathy. This nerve damage is common with diabetes.
- Pain pumps – An implanted pump allows push button delivery of pain medication to the spinal cord, bringing relief without the overall side effects of oral medications. These are commonly used with cancer pain.
If you would like Valley Parish Nurse Ministry to explain these options further to your church group or non-profit organization contact us via email at valleyparish@yahoo.com, or on the internet at www.valleyparishnurseministry.org or phone 330-382-9440
Tips for Coping with Grief
If you are suffering from a loss, days can be extremely painful. Don’t expect too much of yourself. Comments like “I should be further along by now. I should be able to get through a day without crying. I should be able to have more control” may be unreasonable. Realize:
Grief is a slow process. When a love is so deep, it is understandable that it will take time for reality to sink in. It takes an even greater time to feel and understand all the myriad of feelings that can occur.
The grief is unpredictable. Feelings are possibly more intense and painful than you have ever experienced. Knowing that grief will take its owni ta course, allows you to ride the unpredictable waves with a little more ease.
Greif is intense sadness. Loss and grief need to be expressed. It may come in the form of tears and a good cry. Other times, sharing these feelings with someone allows you to process the confusion and pain.
Grief is isolating. The lives of those around you are going on as normal, while your life has changed dramatically. Finding a friend who knows the experience of grief, can help relieve the sense of isolation. Seek support, either in the form of an understanding family member, a friend, a support group or a counselor.
Greif is overwhelming. Come to understand that your feelings, although overwhelming at times, are a normal response.
Grief is physically exhausting. Your mind and heart are working hard to process your loss. You may find you need more sleep. You may realize you do not have your normal energy. Take care of yourself by allowing yourself extra sleep and/or periods of rest.
Grief and depression are quite similar but different. Depression is more persistent, with constant feelings of emptiness, despair and difficulty feeling pleasure or joy. If your grief gets in the way of how you live, work, share relationships or live day-to-day, then it's important to get support or professional help
Reference: Home Base, Overcoming grief: advice and resources from home base’s family team, retrieved from http://homebase.org/news/overcoming-grief-advice-and-resources-from-home-bases-family- team/ on 9/13/18
4 Simple Ways to Stress Less
April is Stress Awareness Month. It’s not easy to de-stress. Here are four simple ways to cope with stress and improve your mood.
What is the key to managing stress? Choice. You have a choice about what to focus on and how to respond. For example, in a long line you can stress or be mindful by saying a prayer for the people around you until it’s your turn to order.
First: Transform your negative experiences into perspective taking moments. An unexpected bump in a store may be someone in a hurry to get home to their sick child. Be thankful your children are well.
Second: Change the channel – literally. If the 24/7 news cycle is depressing, it’s time to literally change the channel and seek out positive news. Take a break. Go for a walk. Meditate on God’s word.
Next: Change the channel – internally. Perhaps the voice inside your head is telling you a negative story or promoting a judging attitude. Let go of unhealthy stories. Don’t focus on that annoying person. Instead of complaining, try distracting yourself with music. Maybe whistling will help. Begin to focus on a task you can do.
Finish something. Got a long to-do list? Pick a task and do it! Clean out your closet. Respond to that email. Organize your desk. This will bring a feeling of satisfaction instead of stress.
Remember: Your perspective can change the way you experience a situation. Unfortunately, stress is a part of life. You can’t get rid of it—but you can transform your experience of it.
Ask for Gods help by reciting scripture
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable--if anything is excellent or praiseworthy--think about such things. Philippians 4:8 NIV
I am not complaining about having too little. I have learned to be satisfied with whatever I have. Philippians 4:11 Contemporary English Version
Reference: Ovilio, E., 2019, Four simple ways to stress less, retrieved at http://www.erinolivo.com/4-simple-ways-to-stress-less/ February 6, 2019
January / February 2019
Don’t Fall for Phone Scams
Signs of a Scam: If you hear a line like those below “hang up” and file a complaint with the Federal Trade Commission (FTC) at www.ftc.gov/complaint or by calling 1-888-382-1222.- You’ve been specially selected
- You’ll get a free bonus
- You’ve won a valuable prize or a foreign lottery
- This investment is low risk with a high return
- You have to make up your mind right away
- Just put the shipping and handling charges on your credit card
Other Guidelines:- Resist pressure
- Don’t give out credit card, checking account or Social Security numbers or even “confirm” this information.
· Don’t send cash or a money transfer which are hard to dispute
· Don’t pay for “registration” or “shipping” to get a “free gift”
· Report any caller who is rude or abusive. Call 1-877-FTC-HELP or visit ftc.gov/complaint
What the law says: Telemarketers must tell you it’s a sales call, the name of the seller and what they are selling before they make their pitch. They are only allowed to call between 8 am and 9 pm. If you have told them not to call and they do they are breaking the law.
Join the National Do Not Call Registry You can register your home or mobile phone for free by calling 1-888-382-1222 from the number you want protected. This will stop most telemarketing calls. Other types of organizations may still call, such as charities, political groups, debt collectors and surveyors. If you still get telemarketing calls, report them at donotcall.gov.
What about robocalls? Getting a recorded message instead of a call from a live person is a robocall. Don’t press any numbers, just hang up. If you get phone service through internet or cable they may be able to screen and block robocalls. You can try doing an online search for “block robocalls.” You can report the experience to ftc.gov/complaint or by calling 1-888-382-1222.
Reference: Phone scams booklet; federal trade commission, consumer ftc.gov February 2014
Breakfast: The Most Important Healthy Heart Meal
A recent study found that people who skip breakfast entirely or who eat poorly to start the day have double the risk of developing hardened arteries, which can lead to heart disease compared with those who ate an early high-energy meal. This study reinforces the importance of a healthy breakfast, which previous research has linked to lower body weight, healthier diet and decreased risk of cholesterol and blood pressure problems.
Those missing breakfast:
· tended to have generally unhealthy eating habits
· higher prevalence of cardiovascular risk factors
Those who ate less than 5 percent of their daily intake at breakfast:
· weighed more and had higher body mass index
· higher blood pressure and lipid levels
· increased fasting glucose (blood sugar) levels
This increased risk of hardened arteries appeared independent of other factors, including smoking, high cholesterol and physical inactivity. This practice can also cause hormonal imbalances and alter circadian rhythms (the cycles of alertness and sleep.) Consequently, those trying to lose weight by skipping breakfast usually end up eating more and unhealthy foods later in the day.
Besides an early high-energy meal, try adding to your daily regimen
a little quiet time (meditation) to start your morning. American Heart Association (AHA) indicates that meditation may be an effective tool against heart disease especially when practiced in conjunction with proven approaches like lifestyle changes and /or medications. Also, initial research proposes there is reason to believe meditation has heart health benefits beyond just stress reduction.
After eating a healthy breakfast you may want to meditate on Psalm 34:8 that states “Taste and see that the LORD is good! How blessed is the person who trusts in him!” International Standard Version. By doing both you may be uplifting your spirit and avoiding heart trouble down the road.
Reference: O'Connor, Austin, Skipping breakfast may hurt your heart health retrieved from AARP, Jan. 1, 2019 at https://www.aarp.org/health/healthy-living/info-2017/skipping-breakfast-hurts-heart-health-fd.html?intcmp=AE-HEA-HL-EOA1
Diet and Your Oral Health
As we start 2019 many are trying to make better dietary choices. Which foods and practices can also help your oral health?
- A varied diet that is rich in vitamins, minerals, and fresh fruit and vegetables can help to prevent gum disease.
A diet low in processed food is best because processed foods are generally very high in added sugar.- Chewing sugar-free gum after eating or drinking, especially sugary foods helps to protect your teeth and gums.
- Drink water instead of a soda, sports drink or flavored milk.
- Finishing a meal with a cube of cheese is a great way to reduce the effect of acids from the foods damaging your teeth.
- Avoid snacking and try to only have sugary foods and drinks. at mealtimes, reducing the time your teeth come under attack.
- If you have a sweet tooth try to choose sugar free sweets and drinks which contain xylitol as it can actively contribute to your oral health.
Brushing twice daily with a fluoride toothpaste enhances saliva’s ability to prevent or repair early tooth decay.
What About Snacking?
Every time you snack on a sugary meal, the bacteria in your mouth will work to increase the acidity of your mouth. That acid can attack the layer of enamel which protects your teeth. If the teeth are exposed to acid long enough, cavities develop. Try to limit snacking to a short period of time thus teeth exposing teeth to less acid. If you are unable to brush after snacking, you should swish your mouth and teeth with water.
Remember, a poor diet can lead to poor oral health, dental disease and other health problems. Making smart food choices means you will look, great, feel great and keep your teeth looking great. So make it a goal to have a healthier New Year by choosing foods that are good for your teeth and general health
Reference: Oral Health Foundation (2017) Retrieved from http://www.nationalsmilemonth.org/oral-health-tips/ on 10/2/18
How Many Hours a Day Do You Sit?
Researchers have found that adults typically spend 9 hours per day sitting. Typically older adults sit10 hours per day. As you might guess these hours usually increase in the evening and on weekends. Obviously some sitting and resting behaviors are a necessary part of everyone's daily life. Some news articles even claimed that sitting “is the new smoking” in terms of its effects on public health. This is an overstatement but too much sitting is not without risks.
Here are some of the statistics that will increase your awareness on this issue. A study of 1.2 million people showed that excessive sitting increases mortality rate by 3.8%. Risk for type 2 diabetes was almost twice as high in people sitting for more than 8 hours/day compared with those sitting less than 4 hours. For those with chronic diseases such as cardiovascular diseases, cancer, extended periods of sitting have increased the risk of mortality by 10% to 20%. It is well documented that prolonged sitting is linked to an increased risk for depression and can worsen health-related quality of life.
Still, when comparing sedentary behavior with smoking the risks associated with smoking are almost 10 times worse.
Ways to sitting less in the New Year
1. Pace or stand while talking on the phone.
2. Take a quick walk post meals. Moving after a meal increases the
activity of lipoprotein lipase, thus spurring metabolism.
3. Instead of emailing or calling a coworker, walk over to discuss
things, or suggest a walking meeting.
4. Set an alarm on your phone or use an app like BreakTime even if it
seems silly to remind yourself to get up.
5. Park your car farther from your destination.
6. Take the stairs instead of the elevator or escalator.
References: Swalin, R., (2014),7 ways to sit less, live more, Health.com retrieved from https://abcnews.go.com/Health/Wellness/ways-sit-live/story?id=24365013 on 1/11/19
Jenkins, K., & Vega, C., (2018) Is sitting as dangerous as smoking? American Journal of Public Health. 2018;108:1478-1482.
October / November 2018
Know an Alzheimer/Dementia Caregiver?
It is so important that a caregiver does not feel alone with everyday stresses. We all gain strength and wisdom from one another. Listening to other caregivers’ experiences can give a person insight to the daily challenges of caregiving. Often alone it is not easy to know what to do as well as what not to do. This is further complicated even with a similar diagnosis because loved ones are still unique individuals.
Maybe your church is wondering how they can help a particular family struggling with Alzheimer or dementia issues. Thankfully there are local support groups! Why go to a support group? It is:
A Safe place
Where yoU can ask questions
And address Problems.
Welcoming People who show
That you are nOt alone.
Everyone Relates and
You can freely venT your frustrations.
Local Alzheimer Network Support Groups
East Liverpool: 3rd Thursday 6:30 p.m.
St John’s Lutheran Church 400 Hill Blvd.
Salem: 4th Tuesday 6:30 p.m.
Emmanuel Lutheran Ed. Building, 251 S. Broadway
Why not volunteer to sit with the adult that has Alzheimer’s so that the caregiver can go to the meeting. Pray about it. They are usually reluctant to have someone else to see that the loved one is not who they used to be. If they cannot go to a meeting the Info-line # is 330-788-9755 for info, services or help with new behavioral issues.
Please feel free to call.
Lessons from the Serenity Prayer
The Serenity Prayer, a widely known prayer was written and published by Reinhold Niebuhr in 1951. It is chalk full of lessons.
God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Be Content: “I have learned in whatever situation I am to be
content.” (Philippians 4:11)
Be Bold: “God gave us a spirit not of fear but of power and love
and self control.” (2 Timothy 1:7)
Wisdom: “If any of you lacks wisdom, let him ask God, who gives
generously to all without reproach, and it will be given
him.”(James 1:5)
The Time Is Now: “Therefore do not be anxious about tomorrow,
for tomorrow will be anxious for itself. Sufficient for the
day is its own trouble.” (Matthew 6:34)
God’s Will Be Done: “And the peace of God, which surpasses all
understanding, will guard your hearts and your minds in
Christ Jesus.” (Philippians 4:7)
We Trust/God Restores: “Therefore, we have been justified (made
right) by faith, we have peace with God through our Lord
Jesus Christ.” (Romans 5:1)
Happiness/Hope: “I know that there is nothing better for people than
to be happy and to do good while they live.” (Ecc. 3:12)
Resource: Serenity Prayer and 7 Lessons From It, retrieved 6/20/18 from www.whatchristianswanttoknow.com/serenity-prayer-and-7-lessons-from-it/
Confused about Vaping?
You are not alone. Vaping continues to rise in popularity. It is poorly regulated and largely untested. In 2016 about 9 million Americans regularly used e-cigarettes including middle-and high-school students. Here’s a review of some of the latest data.
What's the current FDA stance on regulation? Just in mid September the FDA Commissioner declared teen use of e-cigarettes an "epidemic." The agency will be starting "the largest coordinated tobacco compliance effort in FDA's history." Many are hopeful the FDA will soon diligently prevent underage use, restrict marketing and availability to adolescents and quickly impose stricter premarket requirements.
How much nicotine do e-cigarettes contain? Juul, the most popular among adolescents offers approximately double the nicotine of many others. The delivery system is considered addictive and particularly problematic for public health.
What are the dangerous health risks of e-cigarettes? The vapor can remain on household surfaces putting children·at risk of nicotine exposure and poisoning.Research suggests use of e-cigarettes at an early age can negatively·affect concentration and memory.Also, the heating coil can transfer highly toxic metals, such as·lead, chromium, nickel, and manganese.
Are e-cigarettes an effective smoking cessation tool? Current smokers did have higher rates of success in quitting tobacco. Conversely, adolescents who vape are more likely to smoke soon.
Compared with cigarettes, is vaping the lesser of two evils?Short-term evidence shows e-cigarettes to be less harmful than smoking cigarettes. The long term effects are not known.Sadly, most flavors have not been tested for toxicity in vaporized form. Some flavors include cinnamaldehyde which impairs lung function and formaldehyde which is a known cancer causing agent.
Resource: Watson, John, In a haze about e-cigarettes? 5 things to know retrieved from Medscape Pulmonary Medicine July 31, 2018 https://www.medscape.com/viewarticle/899866_1
Does the Amount You Sleep Affect Your Health?
If you are not getting the recommended seven to nine hours of sleep you are at risk for many negative consequences.
Physical effects of sleep deprivation include:
Tips for better sleeping
References:, Sleep deprivation has dire consequences, retrieved from https://resources.nurse.com/self-care-sleep-deprivation-has-dire-consequences#utm_source=newsletter&utm_medium=email&utm_campaign=hc-weekly-newsletter&utm_content=090218 on September 4, 2018
Blahd, William (2016), 20 tips for better sleep. Retrieved at https://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/slideshow-sleep-tips Better Sleep, Better HealthSeptember 6, 2018
It is so important that a caregiver does not feel alone with everyday stresses. We all gain strength and wisdom from one another. Listening to other caregivers’ experiences can give a person insight to the daily challenges of caregiving. Often alone it is not easy to know what to do as well as what not to do. This is further complicated even with a similar diagnosis because loved ones are still unique individuals.
Maybe your church is wondering how they can help a particular family struggling with Alzheimer or dementia issues. Thankfully there are local support groups! Why go to a support group? It is:
A Safe place
Where yoU can ask questions
And address Problems.
Welcoming People who show
That you are nOt alone.
Everyone Relates and
You can freely venT your frustrations.
Local Alzheimer Network Support Groups
East Liverpool: 3rd Thursday 6:30 p.m.
St John’s Lutheran Church 400 Hill Blvd.
Salem: 4th Tuesday 6:30 p.m.
Emmanuel Lutheran Ed. Building, 251 S. Broadway
Why not volunteer to sit with the adult that has Alzheimer’s so that the caregiver can go to the meeting. Pray about it. They are usually reluctant to have someone else to see that the loved one is not who they used to be. If they cannot go to a meeting the Info-line # is 330-788-9755 for info, services or help with new behavioral issues.
Please feel free to call.
Lessons from the Serenity Prayer
The Serenity Prayer, a widely known prayer was written and published by Reinhold Niebuhr in 1951. It is chalk full of lessons.
God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Be Content: “I have learned in whatever situation I am to be
content.” (Philippians 4:11)
Be Bold: “God gave us a spirit not of fear but of power and love
and self control.” (2 Timothy 1:7)
Wisdom: “If any of you lacks wisdom, let him ask God, who gives
generously to all without reproach, and it will be given
him.”(James 1:5)
The Time Is Now: “Therefore do not be anxious about tomorrow,
for tomorrow will be anxious for itself. Sufficient for the
day is its own trouble.” (Matthew 6:34)
God’s Will Be Done: “And the peace of God, which surpasses all
understanding, will guard your hearts and your minds in
Christ Jesus.” (Philippians 4:7)
We Trust/God Restores: “Therefore, we have been justified (made
right) by faith, we have peace with God through our Lord
Jesus Christ.” (Romans 5:1)
Happiness/Hope: “I know that there is nothing better for people than
to be happy and to do good while they live.” (Ecc. 3:12)
Resource: Serenity Prayer and 7 Lessons From It, retrieved 6/20/18 from www.whatchristianswanttoknow.com/serenity-prayer-and-7-lessons-from-it/
Confused about Vaping?
You are not alone. Vaping continues to rise in popularity. It is poorly regulated and largely untested. In 2016 about 9 million Americans regularly used e-cigarettes including middle-and high-school students. Here’s a review of some of the latest data.
What's the current FDA stance on regulation? Just in mid September the FDA Commissioner declared teen use of e-cigarettes an "epidemic." The agency will be starting "the largest coordinated tobacco compliance effort in FDA's history." Many are hopeful the FDA will soon diligently prevent underage use, restrict marketing and availability to adolescents and quickly impose stricter premarket requirements.
How much nicotine do e-cigarettes contain? Juul, the most popular among adolescents offers approximately double the nicotine of many others. The delivery system is considered addictive and particularly problematic for public health.
What are the dangerous health risks of e-cigarettes? The vapor can remain on household surfaces putting children·at risk of nicotine exposure and poisoning.Research suggests use of e-cigarettes at an early age can negatively·affect concentration and memory.Also, the heating coil can transfer highly toxic metals, such as·lead, chromium, nickel, and manganese.
Are e-cigarettes an effective smoking cessation tool? Current smokers did have higher rates of success in quitting tobacco. Conversely, adolescents who vape are more likely to smoke soon.
Compared with cigarettes, is vaping the lesser of two evils?Short-term evidence shows e-cigarettes to be less harmful than smoking cigarettes. The long term effects are not known.Sadly, most flavors have not been tested for toxicity in vaporized form. Some flavors include cinnamaldehyde which impairs lung function and formaldehyde which is a known cancer causing agent.
Resource: Watson, John, In a haze about e-cigarettes? 5 things to know retrieved from Medscape Pulmonary Medicine July 31, 2018 https://www.medscape.com/viewarticle/899866_1
Does the Amount You Sleep Affect Your Health?
If you are not getting the recommended seven to nine hours of sleep you are at risk for many negative consequences.
Physical effects of sleep deprivation include:
- Weakened immunity Risk of heart disease
- Risk of diabetes High blood pressure
- Weight gain Risk for accidents
- Delirium Hallucinations
- Depression Mood swings
- Reduced cognitive function Decreased creativity
Tips for better sleeping
- Turn off TVs, computers, cell phones or other blue light sources an hour before sleep.
- If you nap do it early afternoon. Keep it to 20 minutes or less.
- Block your clock. It may keep your mind racing.
- If you have back pain, try a pillow between your legs.
- If you sleep on your back, tuck a pillow under your knees.
- Support the natural curve of your neck while on your back.
- If you side sleep, line your nose with the center of the body.
- Go to bed and wake up at roughly the same times every day.
- Avoid hidden caffeine (in chocolate or soda) after noon.
- Get regular exercise but not 3-4 hours before bedtime.
- Don’t eat big meals late. Only take a light evening snack.
- Try warm milk or chamomile tea.
- Avoid fluids 2 hours before sleep to avoid bathroom trips.
- Dim lights 2-3 hours before bedtime.
- Keep things quiet. Use a fan or ear plugs
- Turn down tobacco. The nicotine is a stimulant.
References:, Sleep deprivation has dire consequences, retrieved from https://resources.nurse.com/self-care-sleep-deprivation-has-dire-consequences#utm_source=newsletter&utm_medium=email&utm_campaign=hc-weekly-newsletter&utm_content=090218 on September 4, 2018
Blahd, William (2016), 20 tips for better sleep. Retrieved at https://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/slideshow-sleep-tips Better Sleep, Better HealthSeptember 6, 2018
May / June 2018
Celebrating Blood Pressure Sunday in May
Valley Parish Nurse Ministry has been promoting Blood Pressure Sunday for almost 20 years. Maybe your church is participating
May 6th or another Sunday in May. Any health professional or church interested in participating with blood pressure screening can still contact VPNM at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
New Guidelines for High Blood Pressure
Are you at risk? In May find out if you are one of the 46 percent of Americans above the threshold for what is considered safe for blood pressure readings. The new guidelines define high blood pressure as 130/80 mmHg or above.
Why the change? Actually nine health professional organizations acknowledged that those at risk for serious health issues should be identified earlier.
So if my blood pressure is high what am I at risk for? High blood pressure is a major risk factor for premature heart disease, stroke, heart attacks, heart failure, and even dementia.
The advantage: By following the new guidelines fewer negative health outcomes from high blood pressure will occur.
Under the new guidelines, blood pressure categories are now defined as follows:
Reference: Langford , A., (2017),New blood pressure guidelines: the numbers that really matter, Everyday Health Heart Health Hypertension Retrieved from
https://www.everydayhealth.com/hypertension/symptoms/new-blood-pressure-guidelines-numbers-really-matter/ on March 4. 2018
Loneliness – How to Fight It
There are two basic types of loneliness. Short term (acute) loneliness can result from losing a loved one or moving to a new place. Usually a period of adjustment happens to assist in getting through this feeling. The other type of loneliness is a chronic type which strikes even with existing relationships.
Both require a plan of action. If you need to give yourself a push to get back into life and re-engage with others these strategies can help:
Loneliness – How to Fight It (cont.)
Social relationships are fundamental to our thriving. When loneliness makes us feels so uncomfortable it reminds us to pay attention to and nurture these relationships that can further happiness. Try these suggestions:
Understanding Blood Pressure and Treatment
Your blood pressure reading includes two numbers, one written on top of the other. The top number is your systolic blood pressure. It represents the force of blood through your blood vessels during your heartbeat.
Both numbers are important. Many people pay more attention to the systolic rate than the diastolic, but experts say that the heart can tolerate a high top (systolic) number better than a high bottom (diastolic) number. If either of your blood pressure readings is consistently above normal, then you need to take action right away. Since readings can be different throughout the day and week, it is a good idea to keep a record to take to your health care provider. Ask them for “goal” reading for your pressure.
What if you need treatment for high blood pressure? Most people fear that they will need to give up favorite foods and take drugs with annoying side effects. Those fears are not founded although it may take some time to develop a treatment plan that works best for you.
Your treatment plan is likely to include the following elements:
The DASH eating plan. The Dietary Approaches to Stop Hypertension (DASH) plan includes eating less fat and eating more fresh fruits, vegetables and whole-grain foods. Information about following the DASH plan is at
https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
If you have specific dietary questions you can get answers by contacting a dietician at https://www.gianteagle.com/Grocery-Store/Dietitian/
Weight Control. Following a sensible eating plan and getting regular exercise can help you lose weight. Ask your doctor to help you determine a weight goal. According to recent research, losing weight can lower both systolic and diastolic blood pressure. Losing 20 pounds can drop systolic pressure 5-20 points.
Reference: Know your blood pressure numbers retrieved from WebMD on 4/29/18 at https://www.webmd.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers#1
Valley Parish Nurse Ministry has been promoting Blood Pressure Sunday for almost 20 years. Maybe your church is participating
May 6th or another Sunday in May. Any health professional or church interested in participating with blood pressure screening can still contact VPNM at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
New Guidelines for High Blood Pressure
Are you at risk? In May find out if you are one of the 46 percent of Americans above the threshold for what is considered safe for blood pressure readings. The new guidelines define high blood pressure as 130/80 mmHg or above.
Why the change? Actually nine health professional organizations acknowledged that those at risk for serious health issues should be identified earlier.
So if my blood pressure is high what am I at risk for? High blood pressure is a major risk factor for premature heart disease, stroke, heart attacks, heart failure, and even dementia.
The advantage: By following the new guidelines fewer negative health outcomes from high blood pressure will occur.
Under the new guidelines, blood pressure categories are now defined as follows:
- Normal: Less than 120/80 mmHg
- Elevated: Systolic 120 - 129 and diastolic less than 80
- Stage 1 hypertension: Systolic130-139 or diastolic 80 - 89
- Stage 2 hypertension: Systolic at least 140 or diastolic at least 90 mmHg
- Hypertensive crisis: Systolic over 180 or diastolic over 120, This reading requires prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage
Reference: Langford , A., (2017),New blood pressure guidelines: the numbers that really matter, Everyday Health Heart Health Hypertension Retrieved from
https://www.everydayhealth.com/hypertension/symptoms/new-blood-pressure-guidelines-numbers-really-matter/ on March 4. 2018
Loneliness – How to Fight It
There are two basic types of loneliness. Short term (acute) loneliness can result from losing a loved one or moving to a new place. Usually a period of adjustment happens to assist in getting through this feeling. The other type of loneliness is a chronic type which strikes even with existing relationships.
Both require a plan of action. If you need to give yourself a push to get back into life and re-engage with others these strategies can help:
- Engage in similar interests. Volunteering and exploring a hobby are both great ways to meet kindred spirits.
- Do something. Any small step you take — even striking up a casual, friendly conversation with a waitress is a good move.
- Explore your faith. People who have a personal relationship with their God recover faster. Faith communities provide many opportunities for positive social encounters. You may find a close friend or just feel that you belong. Faith can help you accept the things in life you can’t control.
- Bond with a dog. Pets protect against loneliness. Dogs help to get you out and about. They are social creatures and need care. If you can’t own a dog, help care for dogs in other ways. Many at a shelter need loving attention. Cats and fish can also help ease loneliness.
- Be realistic. Accept that you can have fun and light conversation with a variety of people and it’s okay if they don’t become lifelong confidantes. Try not to expect too much from a new friendship too quickly or relying on another person too much.
- Reach out to a lonely person. You may get an emotional boost from befriending someone else. Consider volunteering for an organization that helps elderly people or visiting a neighbor who’s lost a spouse.
Loneliness – How to Fight It (cont.)
Social relationships are fundamental to our thriving. When loneliness makes us feels so uncomfortable it reminds us to pay attention to and nurture these relationships that can further happiness. Try these suggestions:
- Call, don’t post. Research suggests average people do best if more relationships happen face-to-face or over the phone. You can use a post as an excuse to call and talk about it instead.
- Make time for relationships. Take time to build relationships now. Everyone is busy, but relationships won’t wait until you’ve finished your education, raised your kids, got the promotion, or moved to an ideal location. No one on their death bed wishes they’d worked a few more hours.
- Talk to a trusted friend or relative. Get some feedback and ideas, as well as a sympathetic ear, from a family member or friend with whom you trust your thoughts and feelings. This person could have some ideas about groups you might want to join to meet positive people.
- Meditate. Mindfulness is the practice of maintaining an awareness of one's thoughts, emotions or experiences on a moment-to-moment basis. Its practice can help identify thoughts promoting the lonely feelings and undermining your efforts to meet new people.
- Take an assessment. If you can’t shake profound feelings of loneliness and/or isolation it may be a bigger problem. Take an online screening quiz at https://adaa.org/iving-with-anxiety/ask-and-learn/screenings/screening-depression Don’t hesitate to talk to a health professional about your result and what you are experiencing.
- Explore therapy Look for a professional with a cognitive behavioral background. This approach has been shown to help with depression and loneliness.
Understanding Blood Pressure and Treatment
Your blood pressure reading includes two numbers, one written on top of the other. The top number is your systolic blood pressure. It represents the force of blood through your blood vessels during your heartbeat.
- 119 or below is normal systolic blood pressure
- 120-129 is now considered elevated and not “prehypertension”
- 130-139 is Stage 1 hypertension
- 140 or greater is now Stage 2 hypertension
- 180 or more is hypertensive crisis. Call 91.
- 79 or below is normal diastolic blood pressure
- Even if the diastolic is lower than 80 the systolic can be elevated.
Both numbers are important. Many people pay more attention to the systolic rate than the diastolic, but experts say that the heart can tolerate a high top (systolic) number better than a high bottom (diastolic) number. If either of your blood pressure readings is consistently above normal, then you need to take action right away. Since readings can be different throughout the day and week, it is a good idea to keep a record to take to your health care provider. Ask them for “goal” reading for your pressure.
What if you need treatment for high blood pressure? Most people fear that they will need to give up favorite foods and take drugs with annoying side effects. Those fears are not founded although it may take some time to develop a treatment plan that works best for you.
Your treatment plan is likely to include the following elements:
The DASH eating plan. The Dietary Approaches to Stop Hypertension (DASH) plan includes eating less fat and eating more fresh fruits, vegetables and whole-grain foods. Information about following the DASH plan is at
https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
If you have specific dietary questions you can get answers by contacting a dietician at https://www.gianteagle.com/Grocery-Store/Dietitian/
Weight Control. Following a sensible eating plan and getting regular exercise can help you lose weight. Ask your doctor to help you determine a weight goal. According to recent research, losing weight can lower both systolic and diastolic blood pressure. Losing 20 pounds can drop systolic pressure 5-20 points.
Reference: Know your blood pressure numbers retrieved from WebMD on 4/29/18 at https://www.webmd.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers#1
March / April 2018
Concerned about the Local Opioid Crisis?
Unfortunately Ohio is number one in Opioid deaths in the nation.
We are in the midst of locations where drug trafficking is high, substance abuse is epidemic and overdoses that are unprecedented. Fortunately, the Family Recovery Center is helping the community be prepared and equipped to assist in the instance of an opioid overdose.
What is Project DAWN? DAWN stands for “Deaths Avoided With Naloxone.” They can provide Naloxone (Narcan) kits to any resident of Columbiana County with a loved one or friend known to use/abuse opioids. They can provide factual knowledge about the opioid drug and overdose problem across the state of Ohio. Maybe you have heard some information about a life saving drug named Naloxone, also known as Narcan. Perhaps you feel a need to have it available.
How do I get A Narcan kit? To obtain a kit you must participate in a training that is offered in Lisbon the 2nd Wed of every month from 6-8pm. The training is to learn how to recognize an overdose and how to administer the overdosed person an antidote. The kit contains two 2 mg doses of naloxone. The training and kits are available at no cost from the Family Recovery Center, 964 N. Market St., Lisbon, OH 330-424-1468 or 416 Jackson St., E. Liverpool, OH 330-424-1468
Will I have to identify myself? No, you only need to give them your zip code to prove you are a Columbiana County resident.
Can someone come to my church or organization to explain this?
Organizations who would like a speaker to present a program about Project DAWN can contact Tawnia Jenkins or Laura Martin at Family Recovery Center, 330-424-1468. Businesses/Churches/Organizations that would like to keep naloxone on hand in case of emergency can send (a) representative(s) to the training.
Does Narcan treat addiction? It treats impending death from an opioid overdose and gives the person a second chance for life. It is very important to have two doses available and call 911 immediately. It is not effective for non-opioid.
Let’s pray for those who are addicted. “Jesus, help them to find You as the answer and get to programs, services, pastors and Christians that can support their efforts to conquer additions.”
Ever Been Prescribed Prayer by a Physician?
You would probably agree that good health is not just being physically healthy. It’s emotional, spiritual and physical health. For physical health you might be prescribed fresh air and exercise. For emotional health you might be prescribed to find a new focus area and find other friends you can enjoy the new activity with. But what can best strengthen your spiritual health? Many might answer, “Prayer.” What if you could meet all those needs with one activity? So what could be that “all in one” prescribed activity?
Join us Mondays at 5:30 pm– 6:30 pm to discover
“Prayer in Motion” at E. Liverpool Community
Learning Center, 110 Main Blvd., E. Liverpool, OH
Another name for Prayer in Motion is Sign Chi Do. The “Sign” part is a visual gesture that engages the brain to give deeper insight into the meaning of words or phrases. “Chi” reflects the spiritual focus in health and holiness. Chi-Rio is the oldest monogram for Christ who Himself gives us the breath of life that permeates and flows in every aspect of every human being. In Japanese “Do” means the way. In John 14:6 Jesus said “I am the Way the Truth and the Life.” This name aptly describes Prayer in Motion because it is a dynamic exercise system that can be used to experience His presence in a deeper more meaningful way leading to true health and wellness.
Are there heath benefits to this program? This type of exercise has helped many conditions from arthritis to diabetes to Parkinson’s.
Is the exercise strenuous? Can anyone do it? The speed of movements and breathing in Sign Chi Do are slow and rhythmic allowing enough time for the meaning of the words to resonate deep enough to reach our soul. It can even be done sitting in a chair. Those with limited movement can do as much as they can and still benefit.
Is there scripture involved? Yes many of the words in the program are empowering words that reflect the Truth. Use of prayer and scripture is intentional so that our minds connect with body and spirit.
What kind of prayer should I expect? Prayers of St. Francis of Assisi, the Serenity Prayer and scripture verses are put to motion.
Need info? Call Valley Parish Nurse Ministry at 330-382-9440
Reference: Borik, A., 2011, Prayer Prescribed, Xlibris Corporation, www.Xlibris.com
Improving Sleep Habits for Your Teen
Lives of teenagers are packed full of busyness, expectations, peer pressure, over-stimulation, and so much more. Therefore, it’s not much surprise that only 10% of teens are getting the recommended 9 hours of sleep each night. Teenagers also have biological forces that play a role in their sleep patterns. Their circadian rhythms are changing. Naturally, they do not feel sleepy until later at night. However, sleep is critical to teens.
Lack of sleep is connected to:
May is Blood Pressure Sunday Month
We are excited to announce that Blood Pressure Sunday
is May 6th. If your church cannot participate on that date alternate dates are May 13th, May 20th and May 27th. Any health professional interested in assisting with blood pressure screening or clergy interested in holding screenings in your church can contact Valley Parish Nurse Ministry at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
New Guidelines for High Blood Pressure
Are you at risk? In May find out if you are one of the 46 percent of Americans above the threshold for what is considered safe for blood pressure readings. The new guidelines define high blood pressure as 130/80 mmHg or above.
Why the change? Actually nine health professional organizations acknowledged that those at risk for serious health issues should be identified earlier.
So if my blood pressure is high what am I at risk for? High blood pressure is a major risk factor for premature heart disease, stroke, heart attacks, heart failure, and even dementia.
The advantage: By following the new guidelines fewer negative health outcomes from high blood pressure will occur.
Under the new guidelines, blood pressure categories are now defined as follows:
Reference: Langford , A., (2017),New blood pressure guidelines: the numbers that really matter, Everyday Health Heart Health Hypertension Retrieved from
https://www.everydayhealth.com/hypertension/symptoms/new-blood-pressure-guidelines-numbers-really-matter/ on March 4. 2018
Unfortunately Ohio is number one in Opioid deaths in the nation.
We are in the midst of locations where drug trafficking is high, substance abuse is epidemic and overdoses that are unprecedented. Fortunately, the Family Recovery Center is helping the community be prepared and equipped to assist in the instance of an opioid overdose.
What is Project DAWN? DAWN stands for “Deaths Avoided With Naloxone.” They can provide Naloxone (Narcan) kits to any resident of Columbiana County with a loved one or friend known to use/abuse opioids. They can provide factual knowledge about the opioid drug and overdose problem across the state of Ohio. Maybe you have heard some information about a life saving drug named Naloxone, also known as Narcan. Perhaps you feel a need to have it available.
How do I get A Narcan kit? To obtain a kit you must participate in a training that is offered in Lisbon the 2nd Wed of every month from 6-8pm. The training is to learn how to recognize an overdose and how to administer the overdosed person an antidote. The kit contains two 2 mg doses of naloxone. The training and kits are available at no cost from the Family Recovery Center, 964 N. Market St., Lisbon, OH 330-424-1468 or 416 Jackson St., E. Liverpool, OH 330-424-1468
Will I have to identify myself? No, you only need to give them your zip code to prove you are a Columbiana County resident.
Can someone come to my church or organization to explain this?
Organizations who would like a speaker to present a program about Project DAWN can contact Tawnia Jenkins or Laura Martin at Family Recovery Center, 330-424-1468. Businesses/Churches/Organizations that would like to keep naloxone on hand in case of emergency can send (a) representative(s) to the training.
Does Narcan treat addiction? It treats impending death from an opioid overdose and gives the person a second chance for life. It is very important to have two doses available and call 911 immediately. It is not effective for non-opioid.
Let’s pray for those who are addicted. “Jesus, help them to find You as the answer and get to programs, services, pastors and Christians that can support their efforts to conquer additions.”
Ever Been Prescribed Prayer by a Physician?
You would probably agree that good health is not just being physically healthy. It’s emotional, spiritual and physical health. For physical health you might be prescribed fresh air and exercise. For emotional health you might be prescribed to find a new focus area and find other friends you can enjoy the new activity with. But what can best strengthen your spiritual health? Many might answer, “Prayer.” What if you could meet all those needs with one activity? So what could be that “all in one” prescribed activity?
Join us Mondays at 5:30 pm– 6:30 pm to discover
“Prayer in Motion” at E. Liverpool Community
Learning Center, 110 Main Blvd., E. Liverpool, OH
Another name for Prayer in Motion is Sign Chi Do. The “Sign” part is a visual gesture that engages the brain to give deeper insight into the meaning of words or phrases. “Chi” reflects the spiritual focus in health and holiness. Chi-Rio is the oldest monogram for Christ who Himself gives us the breath of life that permeates and flows in every aspect of every human being. In Japanese “Do” means the way. In John 14:6 Jesus said “I am the Way the Truth and the Life.” This name aptly describes Prayer in Motion because it is a dynamic exercise system that can be used to experience His presence in a deeper more meaningful way leading to true health and wellness.
Are there heath benefits to this program? This type of exercise has helped many conditions from arthritis to diabetes to Parkinson’s.
Is the exercise strenuous? Can anyone do it? The speed of movements and breathing in Sign Chi Do are slow and rhythmic allowing enough time for the meaning of the words to resonate deep enough to reach our soul. It can even be done sitting in a chair. Those with limited movement can do as much as they can and still benefit.
Is there scripture involved? Yes many of the words in the program are empowering words that reflect the Truth. Use of prayer and scripture is intentional so that our minds connect with body and spirit.
What kind of prayer should I expect? Prayers of St. Francis of Assisi, the Serenity Prayer and scripture verses are put to motion.
Need info? Call Valley Parish Nurse Ministry at 330-382-9440
Reference: Borik, A., 2011, Prayer Prescribed, Xlibris Corporation, www.Xlibris.com
Improving Sleep Habits for Your Teen
Lives of teenagers are packed full of busyness, expectations, peer pressure, over-stimulation, and so much more. Therefore, it’s not much surprise that only 10% of teens are getting the recommended 9 hours of sleep each night. Teenagers also have biological forces that play a role in their sleep patterns. Their circadian rhythms are changing. Naturally, they do not feel sleepy until later at night. However, sleep is critical to teens.
Lack of sleep is connected to:
- Moodiness
- Fatigue
- Trouble recalling information
- Teens may not do as well academically as they could with appropriate sleep
- Unhealthy eating behaviors
- Teenagers gain more control over when and what they eat as they age. However, they don’t often make the healthiest choices. They may eat on an erratic schedule, consume caffeine to increase alertness and snack more because they are not eating well-balanced meals.
- Decreased ability to make good decisions
- Teens who lack sleep cannot clearly think through cause and effect
- This can lead to increased risk-taking behaviors
- Decreased ability to overcome stressful events
- This is crucial for our teenagers because they are increasingly exposed to very stressful situations
- Increased risk of heart disease, Type 2 diabetes, obesity
- These health conditions are related to unhealthy eating behaviors and inability to cope with stress
Adapted from the Focus on the Family magazine article, “Zombie Teens Just Need Sleep” Oct/Nov 2017 issue. Pgs. 27 & 28.
- These health conditions are related to unhealthy eating behaviors and inability to cope with stress
May is Blood Pressure Sunday Month
We are excited to announce that Blood Pressure Sunday
is May 6th. If your church cannot participate on that date alternate dates are May 13th, May 20th and May 27th. Any health professional interested in assisting with blood pressure screening or clergy interested in holding screenings in your church can contact Valley Parish Nurse Ministry at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
New Guidelines for High Blood Pressure
Are you at risk? In May find out if you are one of the 46 percent of Americans above the threshold for what is considered safe for blood pressure readings. The new guidelines define high blood pressure as 130/80 mmHg or above.
Why the change? Actually nine health professional organizations acknowledged that those at risk for serious health issues should be identified earlier.
So if my blood pressure is high what am I at risk for? High blood pressure is a major risk factor for premature heart disease, stroke, heart attacks, heart failure, and even dementia.
The advantage: By following the new guidelines fewer negative health outcomes from high blood pressure will occur.
Under the new guidelines, blood pressure categories are now defined as follows:
- Normal: Less than 120/80 mmHg
- Elevated: Systolic 120 - 129 and diastolic less than 80
- Stage 1 hypertension: Systolic130-139 or diastolic 80 - 89
- Stage 2 hypertension: Systolic at least 140 or diastolic at least 90 mmHg
- Hypertensive crisis: Systolic over 180 or diastolic over 120, This reading requires prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage
Reference: Langford , A., (2017),New blood pressure guidelines: the numbers that really matter, Everyday Health Heart Health Hypertension Retrieved from
https://www.everydayhealth.com/hypertension/symptoms/new-blood-pressure-guidelines-numbers-really-matter/ on March 4. 2018
January / February 2018
40% of Cancers Could Be Prevented
An American Cancer Society study indicates more than 4 out of 10 cancer cases among adults and almost half of all cancer-related deaths are associated with potentially modifiable risk factors. This means there is a continued need for widespread implementation of known preventive measures in the country.
These are areas that can be improved with 2018 resolutions:
- Cigarette smoking was associated with far more cancer cases and deaths than any other single risk factor, 20% of all cancer cases and 30% of all cancer deaths. Sites: lung cancer, cancers of the larynx, the esophagus, and the oral and nasal cavities.
- Excess body weight was the second most common modifiable risk factor causing 7.8% of all cancer cases and 6.5% of all cancer-related deaths. Sites: uterus, gallbladder, kidney and renal pelvis.
- Alcohol intake was the third largest contributor to all cancer cases among women...and the fourth largest contributor among men. Sites: oral cavity, pharyngeal.
- Dietary factors contributed variably to potentially preventable cancers in men and women. Site: colorectal cancer
2. Low consumption of fruit, vegetable, and dietary fiber
3. Too much red meat and processed meat.
- Being physically inactive was associated with slightly less than 3% of all cancer cases overall.
- Virtually all cases of melanoma were due to exposure to ultraviolet (UV) light and estimate that
- 3.3% of all cancer cases were caused by infections Hepatitis B and C and Human papillomavirus (HPV). Immunizations could lessen these statistics
Researchers found "the combination of excess body weight, alcohol intake, poor diet, and physical inactivity accounted for the highest proportion of all cancer cases in women and was second only to tobacco smoking in men,"
Harrison,P. (2017), In US, 4 out of 10 cancers could be prevented,, CA Cancer J Clin. Published online November 21, 2017, Retrieved from https://www.medscape.com/viewarticle/888976?nlid=119202_4622&src=WNL_mdplsnews_171124_mscpedit_nurs&uac=93794AG&spon=24&impID=1491707&faf=1#vp_2
Don’t Give Up on a New Year Resolution Too Soon
Concerned about cancer prevention? 2018 is the year to take charge by making changes such as eating a healthy diet, exercising and getting regular screenings. It's well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.
If you want to change your behavior, whether it’s a simple or a more difficulty one on average it may take 66 days or more. The length of time seems to depend on the behavior, the person, and the
circumstances.
The good news. The researchers found that “missing one opportunity” did not affect the habit formation process. In other words, it doesn’t matter if you mess up now and then. Begin again!
Finding Inspiration / Avoid Discouragement
- “I can do all things through Christ who strengthens me.” Philippians 4: 13 (NKJV)
- Don’t expect perfection. Realize that making a mistake once or twice has no real impact on your long-term habits.
- Treat failure like a scientist. Expect mistakes. Develop strategies to get back on track.
- Don’t expect it to be easy. Embrace the process. Write down why you want to commit to this change of habit.
- Post your thoughts to encourage yourself.
- Find someone with the same goal. Commit to keeping each other accountable.
- Give yourself credit for small incremental improvements. Journal your achievements.
- Embrace it may be a long, slow journey to reach your goal. The determination to keep up the repetition will pay off.
- If you try something for a few weeks and it doesn’t become a habit, you did try, and you learned from it.
What matters in the end is that you made the change, not how long it took to make the change.
Reference: Clear, J., How long does it actually take to form a new habit?, Huffington Post retrieved at http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html on Dec. 30, 2018
Distinguishing and Dealing with Bullying in 2018
What’s the difference between true bullying and general rudeness? The following discussion questions will help children know when to talk to an adult and with whom to be close friends.
Traffic Light Test
Red-Ask your child: “Was the person making you do something they wanted? Did the person seem pleased when they got what they wanted?” Bullying includes the exertion of power and control over another. Most bulling is continual, hostile and predetermined. Children need to be encouraged to notify an adult when they feel powerless.
Yellow- Ask your child: “Was the person just being immature (childish? Were they trying to impress someone)?”
Kids in general can be rude, selfish especially when they are looking to fit in. Therefore, some behaviors are just “acting out” and not deliberately bullying. Teach your child to stand up for themselves when their treated poorly. Also instruct them to make friends with those who act more “grown-up” and care about how others feel.
Green- Ask your child: “Could this have been an accident or a joke?” Sometimes kids say or act in ways that can hurt others but they might not even be aware of the hurt. Teach your children to gently inform others when they have been hurtful. If it wasn’t intentional, the other person should apologize. If they do, they might make a good friend.
Article was adapted from the Focus of the Family Magazine OCT/NOV 2017 Issue pgs 8-9.
Dealing with Bullying in 2018 (cont.)
In the event of a mean behavior, ask the child the traffic light questions.
- Red- “Was the person very pushy /controlling?”
- Yellow – “Was it childish? Did they want to look important?”
- Green – “Could it have been an accident or a joke?”
Let them categorize the offending person’s behavior. This will help them make wise choices in identifying/ reporting bullying and determining appropriate friendships.
When there is a Bullying issue……………
- Prepare a time to sit, listen and support the child.
- Speak frankly. Let the child know that you are on their side and that they are not alone.
- Let them know that most bullies hurt others because they themselves are hurting or they enjoy being in control. These reasons don’t excuse their behavior.
- No one deserves to be mistreated. Not the bully and not them.
- Assure them this mistreatment will be stopped one way or another.
Reach out for help (But do so carefully)
· Inform a trustworthy school representative if the offense is occurring at school (i.e. teacher, guidance counselor.)
· Speak with a trusted pastor who can offer advice and prayer.
· Speak with a licensed Christian counselor for advice for you and possible counseling for your child.
· Focus on the Family has a Counseling Hotline. They can offer help and connect you with a local Christian counselor. 1-855-771-HELP (4357) (weekdays 6 am to 8 pm, Mountain time)
For more information also visit stopbullying.gov.
Article was adapted from the Focus of the Family Magazine OCT/NOV 2017 Issue pgs 8-9.
November / December 2017
Local Alzheimer Caregiver Support Group
Know someone caring for a family member who is suffering with Alzheimer’s or just want to understand how you can help as a friend? The Alzheimer Network is looking forward to being a presence in the East Liverpool area to provide education and support groups. Please consider attending the:
Meet and Greet – Open House
Sunday December 3rd 2-5 pm
St. John’s Lutheran Church,
400 Hill Blvd., ELO
RSVP by Nov. 25th
to 330-788-9755 or 1-866-822- 2102
Come with questions and input. Cookies and punch provided.
Busy Holiday Plans May Upset People with Dementia
Change can be very disruptive to dementia and Alzheimer patients. Routine is best. It’s best to rethink the situation from the patient’s point of view. Some previous methods of holiday observances may not go well. Here are some tips:
“Notes to Remember:
Reference: Fall 2017 Alzheimer Network Newsletter, Youngstown Branch.
Healing Through the Arts
Whether you enjoy being outdoors in nature, singing, dancing, painting, sculpting, playing music, meditation, yoga, or another of the many healing arts, you most likely have experienced some of the benefits of the arts; such as releasing emotion that cannot be expressed in words, gaining a sense of purpose, fun, joy, or happiness. Do you feel more relaxed, less pain, or happier after going to a concert, singing in a choir, coloring with a child, or writing poetry? If you have been laughing hysterically at the comedy show you saw, are you in a happier mood? The Arts help to build relationships and community. They can be used as self-help tools and to build resiliency.
Some Benefits of the Arts
If the Arts & Humanities are fun, therapeutic, educational, and help build relationships and community, why not use them to assist in healing? This is a new area being explored and is called Arts in Medicine. I like how Iva Fattorini, Chair of the Global Arts and Medicine Institute at Cleveland Clinic, simplified the idea of arts in medicine, “If ARTS affect emotions, and EMOTIONS affect health then arts affect HEALTH.”
Tune in to the next episode to learn more about the Arts and how they are coming to our area. In the meantime try some out for yourself! Color, play, sing, dance, take a new class, paint, go to a play, watch comedy, and be creative! You can also find more information online at www.americansforthearts.org www.arts.gov or search “the Arts” online.
Reference: Fattorini, I (2014, Aug 24) Arts and Medicine. Do it.
Retrieved from Huffpost: https://www.huffingtonpost.com/iva-fattorini/arts-and-medicine-do-it_b_5526700.html#
Kids Who Wash Hands More Are Absent Less
A second-grade experiment in five classrooms found that cleaner hands harbored less micro-organisms. That in itself was not surprising. How this factored into fewer absences was surprising.
Let’s look at the experiment.
The kids: 90 students in five second-grade classes in Virginia.
Step 1: They learned to take samples for culture from their hands.
Step 2: They learned how to wash their hands properly, following
Centers for Disease Control and Prevention (CDC) protocols.
Step 3: The children took cultures before and after hand-washing.
Step 4: They watch the cultures grow for 5 days in Petri dishes.
Results:
The importance: The CDC estimates that 160 million school days are lost annually owing to infectious diseases. Other studies have shown that blocking infection in children has a secondary effect, leaving their parents and grandparents healthier. Potentially huge outbreaks of disease might be avoided with simple preventive steps.
The challenge: Making the behavioral change last. Trained adults easily step back into old habits. Hopefully children can lead the way to better health habits.
Reference: Smith, M., Med page today October 5, 2017 retrieved on Oct. 6, 2017 from https://www.medpagetoday.com/MeetingCoverage/IDWeek/68353?xid=nl_mpt_DHE_2017-10-06&eun=g1117983d0r&pos=0
The Truth about Hand Washing
Sadly only 5% of Us Wash Our Hands for Long Enough. Twenty seconds is recommended to remove germs. Worse yet, 33% don’t wash their hands after using the toilet!
Hand Washing Can Protect Against Respiratory Illnesses. Spread of flu, common cold, measles, chickenpox can be prevented.
Proper Technique
Water Is Not Enough. Harmful micro-organisms cling to hands. Soiling contains fats and proteins. It’s important to use soap and detergents. Flowing water and soap are an effective combination.
Plain soaps are just as effective as anti-bacterial ones for reducing instances of illness.
Warm water does nothing to kill bacteria. Warm soapy water is more effective removing natural oils which cling onto bacteria.
Alcohol-based Hand Sanitizers containing a minimum of 60-95% alcohol have been shown to be very effective. Studies reveal that 30 seconds after using gels or rubs, 99.97% of bacteria on the hands are killed. However, they are less effective against certain viruses.
Dry Skin Increases the Risk of Infection Moisturize to prevent cracks and cuts as these increase the risk of infection. Artificial nails and chipped nail varnish can also harbor germs.
Traditional solid soap is just as effective as many liquid brands. Studies show that any bacteria from another user washes off.
Reference: http://facts.net/hand-washing/ retrieved Oct. 10, 2017
Know someone caring for a family member who is suffering with Alzheimer’s or just want to understand how you can help as a friend? The Alzheimer Network is looking forward to being a presence in the East Liverpool area to provide education and support groups. Please consider attending the:
Meet and Greet – Open House
Sunday December 3rd 2-5 pm
St. John’s Lutheran Church,
400 Hill Blvd., ELO
RSVP by Nov. 25th
to 330-788-9755 or 1-866-822- 2102
Come with questions and input. Cookies and punch provided.
Busy Holiday Plans May Upset People with Dementia
Change can be very disruptive to dementia and Alzheimer patients. Routine is best. It’s best to rethink the situation from the patient’s point of view. Some previous methods of holiday observances may not go well. Here are some tips:
- Simplify decorations
- Avoid chaos
- Schedule smaller family gatherings
- Scatter the visits so all can rest in-between.
- Ask people to schedule rather than “pop in.”
- Make time to enjoy / refresh past memories
- Address people by name / relationship as they come in
- Include familiar church services/music on smaller scale
“Notes to Remember:
- What we may want for our loved ones may or may not be what they can enjoy or handle.
- At a certain point we cannot change them.
- We have to accommodate where they are in their world.
- Recognizing that point is part of the caregiver’s journey through the disease process.”
Reference: Fall 2017 Alzheimer Network Newsletter, Youngstown Branch.
Healing Through the Arts
Whether you enjoy being outdoors in nature, singing, dancing, painting, sculpting, playing music, meditation, yoga, or another of the many healing arts, you most likely have experienced some of the benefits of the arts; such as releasing emotion that cannot be expressed in words, gaining a sense of purpose, fun, joy, or happiness. Do you feel more relaxed, less pain, or happier after going to a concert, singing in a choir, coloring with a child, or writing poetry? If you have been laughing hysterically at the comedy show you saw, are you in a happier mood? The Arts help to build relationships and community. They can be used as self-help tools and to build resiliency.
Some Benefits of the Arts
- Good for mind, body, and spirit
- Creates community
- Stimulates creativity
- Fosters positive, meaningful relationships
- Effective, alternative means of communication
- Enhances the quality of life
If the Arts & Humanities are fun, therapeutic, educational, and help build relationships and community, why not use them to assist in healing? This is a new area being explored and is called Arts in Medicine. I like how Iva Fattorini, Chair of the Global Arts and Medicine Institute at Cleveland Clinic, simplified the idea of arts in medicine, “If ARTS affect emotions, and EMOTIONS affect health then arts affect HEALTH.”
Tune in to the next episode to learn more about the Arts and how they are coming to our area. In the meantime try some out for yourself! Color, play, sing, dance, take a new class, paint, go to a play, watch comedy, and be creative! You can also find more information online at www.americansforthearts.org www.arts.gov or search “the Arts” online.
Reference: Fattorini, I (2014, Aug 24) Arts and Medicine. Do it.
Retrieved from Huffpost: https://www.huffingtonpost.com/iva-fattorini/arts-and-medicine-do-it_b_5526700.html#
Kids Who Wash Hands More Are Absent Less
A second-grade experiment in five classrooms found that cleaner hands harbored less micro-organisms. That in itself was not surprising. How this factored into fewer absences was surprising.
Let’s look at the experiment.
The kids: 90 students in five second-grade classes in Virginia.
Step 1: They learned to take samples for culture from their hands.
Step 2: They learned how to wash their hands properly, following
Centers for Disease Control and Prevention (CDC) protocols.
Step 3: The children took cultures before and after hand-washing.
Step 4: They watch the cultures grow for 5 days in Petri dishes.
Results:
- 91% saw reduced microbial growth in cultures taken after cleaning.
- Afterwards, 89% reported they had changed their hand hygiene practices.
- Absenteeism rates changed significantly.
- In the 30 days before the experiment, children missed 126 days owing to illness, while in the 30 days afterward they missed only 37.
- The decrease of 71% was more than expected. Admittedly there were a lot of variables including the time frame may have naturally increased immunity.
The importance: The CDC estimates that 160 million school days are lost annually owing to infectious diseases. Other studies have shown that blocking infection in children has a secondary effect, leaving their parents and grandparents healthier. Potentially huge outbreaks of disease might be avoided with simple preventive steps.
The challenge: Making the behavioral change last. Trained adults easily step back into old habits. Hopefully children can lead the way to better health habits.
Reference: Smith, M., Med page today October 5, 2017 retrieved on Oct. 6, 2017 from https://www.medpagetoday.com/MeetingCoverage/IDWeek/68353?xid=nl_mpt_DHE_2017-10-06&eun=g1117983d0r&pos=0
The Truth about Hand Washing
Sadly only 5% of Us Wash Our Hands for Long Enough. Twenty seconds is recommended to remove germs. Worse yet, 33% don’t wash their hands after using the toilet!
Hand Washing Can Protect Against Respiratory Illnesses. Spread of flu, common cold, measles, chickenpox can be prevented.
Proper Technique
- Rinse hands with warm water. Include the wrists and forearms. Keep hands lower so water moves downwards.
- Use approximately 5 milliliters of soap, completely covering the hands and rubbing wet, soapy hands together for at least 20 seconds. Be sure to clean the commonly missed areas such as the thumb, between fingers, under the nails, and the wrists.
- .Rinse thoroughly from wrist to fingertips.
- Turn off water with a paper towel. Avoid touching the faucet.
Water Is Not Enough. Harmful micro-organisms cling to hands. Soiling contains fats and proteins. It’s important to use soap and detergents. Flowing water and soap are an effective combination.
Plain soaps are just as effective as anti-bacterial ones for reducing instances of illness.
Warm water does nothing to kill bacteria. Warm soapy water is more effective removing natural oils which cling onto bacteria.
Alcohol-based Hand Sanitizers containing a minimum of 60-95% alcohol have been shown to be very effective. Studies reveal that 30 seconds after using gels or rubs, 99.97% of bacteria on the hands are killed. However, they are less effective against certain viruses.
Dry Skin Increases the Risk of Infection Moisturize to prevent cracks and cuts as these increase the risk of infection. Artificial nails and chipped nail varnish can also harbor germs.
Traditional solid soap is just as effective as many liquid brands. Studies show that any bacteria from another user washes off.
Reference: http://facts.net/hand-washing/ retrieved Oct. 10, 2017
September/ October 2017
Ten Reasons to Eat Less Added Sugar
In 2018 the Food and Drug Administration (FDA) will require that the amount of ADDED SUGAR will be listed on labels. There are many reasons for this decision.
1. Americans are eating about 30 teaspoons of added sugars a
day. About 70% of Americans are overweight or obese.
2. The World Health Organization recommends adults and children
reduce their daily intake of processed sugars to roughly 25 grams
(6 teaspoons) per day to create immediate health benefits.
3. The American Heart Assoc. recommends that women limit sugar
intake to 6 teaspoons a day and men limit sugar to 9 tsp. a day.
4. Added sugar in the form of sucrose or high fructose corn syrup
(HFCS) offers no nutritional value.
5. Research now demonstrates over exposure to added sugar is
associated with fatty liver, insulin resistance, metabolic syndrome
and high blood sugar levels.
6. Currently 45% of people in the U.S. have prediabetes or diabetes.
7. Sucrose and High Fructose Corn Syrup turn into about a 50/50
ratio of glucose and fructose. The glucose is utilized for
energy. The fructose enters a different energy pathway.
8. Fructose gets a direct pass to the liver. The liver uses needed
fructose for energy and the rest is converted to fat. Extra fructose
contributes to fatty liver disease.
9. After 6 months, daily consumption of sugary drinks increases fat
deposits in the liver by 150 %, leading to diabetes & heart disease.
10. A 20-oz bottle of cola contains 36 grams of fructose. That’s about
9 teaspoons of sugar.
Until the new FDA food label is on the shelf we have to be our own "added sugar" detectives. (See the app available on the next page.)
How can I choose less added sugars?
Spotting Added Sugar
Sugar goes by many different names. Look for these words or phrases on ingredient lists to spot added sugars:
·Honey ·Nectars (e.g. peach nectar)
·Fruit juice concentrate ·Corn syrup
·High-fructose corn syrup (HFCS) ·Corn syrup solids
·Evaporated corn sweetener ·Dextrose
·Anhydrous dextrose ·Crystal dextrose
·Sucrose ·Lactose ·Fructose
·Liquid fructose ·Glucose
·Molasses ·Pancake syrup
·Malt syrup ·Maple syrup
·Invert sugar ·Confectioner’s powdered sugar
·Raw sugar ·Brown sugar
·White granulated sugar ·Cane juice
Maltose
What about eating fruit? Doesn’t fruit have fructose in it? Yes, fructose is a type of sugar. It occurs naturally in fruits and some vegetables. The good news: natural fructose is wrapped up as part of the food’s complete nutrient package. The difference of fructose in fruit to high fructose corn syrup is the concentration. An apple contains 12 grams of fructose per serving, and a serving of strawberries contains 4 grams. There are about10 teaspoons of sugar in 12 ounces of Coca Cola. This means: the sugar in a can of soda equals the sugar in 3 & 9 cups of strawberries.
How can you know sugar content? You can download a free app to your phone. It will tell you how much sugar in a product by scanning the barcode. Look for the Sugar Rush app www.fooducate.com
Reference: Thomassian, B., Short and Sweet - Less Sugar, Better Health, Diabetes Education Services July 2017 Newsletter
Need to Manage Kids Screen Time?
Does it seem like your child or grandchild is “addicted" to their phone? Maybe they are spending endless hours on social media, gaming and watching YouTube® all day. Is it hard to supervise this?
Especially now, as children are heading back to school, it's a good to have screen time limits, undistracted study time and quality sleep.
Focus on the Family has a suggestion for you. It is a preferred parental control software solution called Forcefield. They believe it's the most effective and family-friendly product in the marketplace.
Forcefield is not spyware. By using it your loved ones will know that you are connected to their online activity, encouraging them to behave well online.
From your own phone, you can:
Benefits:
You can try Forcefield free for 30 Days at http://fotf.forcefield.me/
If you are looking for web filtering software they also suggest Net Nanny. It protects your family from pornography, online predators, cyberbullies and much more. Contact # 1-801-508-3596 or online.
Reference: Focus on the Family email of 9/1/17 retrieved at https://mg.mail.yahoo.com/neo/launch?.rand=ara306m9hdvsn#1093382964
IF YOU HAD A LIFE-THREATENING ILLNESS, WHAT WOULD MATTER MOST?
This free educational event that will include a viewing of the “Being Mortal” movie followed by a facilitated panel discussion including healthcare professionals and community members.
Tuesday, September 19, 2017
5:30 - 8:00 pm
Kent State University East Liverpool Campus
John J. Purinton Hall,
400 E. Fourth Street, East Liverpool
RSVP to Jen Colella at
330-340-4366 or jcolella@myhospice.org
Death is something we will all one day face. So, why is it hard for doctors to talk with their patients about dying? How can medical profession better help people navigate the final chapters of their lives with confidence, direction, and purpose? Renowned surgeon Atul Gawande explored those questions in his bestselling book, Being Mortal. This doctor’s personal journey and the stories of his patients and their families can challenge us all to reexamine how we think about death and dying
Consider:
· Should doctors focus on ensuring health and survival or enabling well-being?
· In “waning days” should the focus be on disease or living?
· What about the treatment-at-all-costs model? Keep it?
· How can we begin discussions about this with family?
· What kind of spiritual care is available?
Ten Reasons to Eat Less Added Sugar
In 2018 the Food and Drug Administration (FDA) will require that the amount of ADDED SUGAR will be listed on labels. There are many reasons for this decision.
1. Americans are eating about 30 teaspoons of added sugars a
day. About 70% of Americans are overweight or obese.
2. The World Health Organization recommends adults and children
reduce their daily intake of processed sugars to roughly 25 grams
(6 teaspoons) per day to create immediate health benefits.
3. The American Heart Assoc. recommends that women limit sugar
intake to 6 teaspoons a day and men limit sugar to 9 tsp. a day.
4. Added sugar in the form of sucrose or high fructose corn syrup
(HFCS) offers no nutritional value.
5. Research now demonstrates over exposure to added sugar is
associated with fatty liver, insulin resistance, metabolic syndrome
and high blood sugar levels.
6. Currently 45% of people in the U.S. have prediabetes or diabetes.
7. Sucrose and High Fructose Corn Syrup turn into about a 50/50
ratio of glucose and fructose. The glucose is utilized for
energy. The fructose enters a different energy pathway.
8. Fructose gets a direct pass to the liver. The liver uses needed
fructose for energy and the rest is converted to fat. Extra fructose
contributes to fatty liver disease.
9. After 6 months, daily consumption of sugary drinks increases fat
deposits in the liver by 150 %, leading to diabetes & heart disease.
10. A 20-oz bottle of cola contains 36 grams of fructose. That’s about
9 teaspoons of sugar.
Until the new FDA food label is on the shelf we have to be our own "added sugar" detectives. (See the app available on the next page.)
How can I choose less added sugars?
- Look for sugars camouflaged in foods including ketchup, breads, granola bars, cereals, yogurts, other processed foods.
- Consume less sugar in beverages. Limit sodas and sports drinks (avg. 6-12 tsps of sugar), fruit drinks (6-10 teaspoon of sugar) and fancy coffees and other specialty beverages.
Spotting Added Sugar
Sugar goes by many different names. Look for these words or phrases on ingredient lists to spot added sugars:
·Honey ·Nectars (e.g. peach nectar)
·Fruit juice concentrate ·Corn syrup
·High-fructose corn syrup (HFCS) ·Corn syrup solids
·Evaporated corn sweetener ·Dextrose
·Anhydrous dextrose ·Crystal dextrose
·Sucrose ·Lactose ·Fructose
·Liquid fructose ·Glucose
·Molasses ·Pancake syrup
·Malt syrup ·Maple syrup
·Invert sugar ·Confectioner’s powdered sugar
·Raw sugar ·Brown sugar
·White granulated sugar ·Cane juice
Maltose
What about eating fruit? Doesn’t fruit have fructose in it? Yes, fructose is a type of sugar. It occurs naturally in fruits and some vegetables. The good news: natural fructose is wrapped up as part of the food’s complete nutrient package. The difference of fructose in fruit to high fructose corn syrup is the concentration. An apple contains 12 grams of fructose per serving, and a serving of strawberries contains 4 grams. There are about10 teaspoons of sugar in 12 ounces of Coca Cola. This means: the sugar in a can of soda equals the sugar in 3 & 9 cups of strawberries.
How can you know sugar content? You can download a free app to your phone. It will tell you how much sugar in a product by scanning the barcode. Look for the Sugar Rush app www.fooducate.com
Reference: Thomassian, B., Short and Sweet - Less Sugar, Better Health, Diabetes Education Services July 2017 Newsletter
Need to Manage Kids Screen Time?
Does it seem like your child or grandchild is “addicted" to their phone? Maybe they are spending endless hours on social media, gaming and watching YouTube® all day. Is it hard to supervise this?
Especially now, as children are heading back to school, it's a good to have screen time limits, undistracted study time and quality sleep.
Focus on the Family has a suggestion for you. It is a preferred parental control software solution called Forcefield. They believe it's the most effective and family-friendly product in the marketplace.
Forcefield is not spyware. By using it your loved ones will know that you are connected to their online activity, encouraging them to behave well online.
From your own phone, you can:
- See all the websites the child is visiting on all of their devices, including time of day and duration, and eliminate distractions during homework time.
- See all the apps on their mobile devices, and turn them off remotely, on demand or on a set schedule, and ensure they get the sleep they need on school nights.
- Protect your kids from pornography and other objectionable content by locking in YouTube Restricted Mode and Google SafeSearch.
Benefits:
- Gives you the tools you need to supervise your kids and encourage healthy conversation.
- Keeps you in a close, caring and mentoring relationship
- Encourages good online behavior
- Promotes self management of their own screen time
You can try Forcefield free for 30 Days at http://fotf.forcefield.me/
If you are looking for web filtering software they also suggest Net Nanny. It protects your family from pornography, online predators, cyberbullies and much more. Contact # 1-801-508-3596 or online.
Reference: Focus on the Family email of 9/1/17 retrieved at https://mg.mail.yahoo.com/neo/launch?.rand=ara306m9hdvsn#1093382964
IF YOU HAD A LIFE-THREATENING ILLNESS, WHAT WOULD MATTER MOST?
This free educational event that will include a viewing of the “Being Mortal” movie followed by a facilitated panel discussion including healthcare professionals and community members.
Tuesday, September 19, 2017
5:30 - 8:00 pm
Kent State University East Liverpool Campus
John J. Purinton Hall,
400 E. Fourth Street, East Liverpool
RSVP to Jen Colella at
330-340-4366 or jcolella@myhospice.org
Death is something we will all one day face. So, why is it hard for doctors to talk with their patients about dying? How can medical profession better help people navigate the final chapters of their lives with confidence, direction, and purpose? Renowned surgeon Atul Gawande explored those questions in his bestselling book, Being Mortal. This doctor’s personal journey and the stories of his patients and their families can challenge us all to reexamine how we think about death and dying
Consider:
· Should doctors focus on ensuring health and survival or enabling well-being?
· In “waning days” should the focus be on disease or living?
· What about the treatment-at-all-costs model? Keep it?
· How can we begin discussions about this with family?
· What kind of spiritual care is available?
July / August 2017
Is Multitasking Efficient?
If you multitask often you may be spinning your wheels and not getting as much done as you think. Let’s look at the facts. Most authorities state, “Multitasking is a myth.” Instead of doing two things at once your brain is actually rapidly switching focus from one task to another.
How the brain works. The “executive controller” is the cerebral cortex. It prioritizes between tasks and allocates the mind’s resources. Actually our brain can only pay attention to only one thing at a time. Multitasking reduces the quality of the work on any one task. It’s like ignoring it for milliseconds at a time. The lag is up to several tenths of a second each time a switch happens. Studies show even this tiny bit of time can add up to big inefficiencies.
Self-imposed stress: If multitasking feels like stress it probably is pushing more cortisol into the bloodstream. If self-imposed stress happens often, the cortisol can
So how can we manage a crazy-busy life? Mindfulness is a current “buzzword.” It emphasizes appreciating the here, now.
What You Should Know about
Over the Counter Pain Medications
Over-the-counter (OTC) analgesics are among the most commonly used medicines. Not every OTC pain reliever is appropriate for every person. Some people don't consider these "medicine" because they weren’t prescribed and they may not take them every day. Many don't realize that, with other medical conditions they may inadvertently be increasing their health risks.
There are basically two types of OTC pain relievers:
A recent survey revealed that 94% of Americans depend on OTC analgesics for pain management and many do it without considering factors that could seriously impact their health.
When asked about decisions of which OTC pain reliever to use:
Always inform your Healthcare professional about the use of OTC medications. Asking them to provide guidance without having the complete picture can lead to serious consequences.
Reference: Vega, C. Medscape nurse retrieved from http://www.medscape.com/viewarticle/879272_2
On May 04, 2017
What You Should Know about
Over the Counter (OTC) Pain Meds (cont.)
OTC analgesics are generally safe and effective when used as directed. Commonly used non-steroidal anti-inflammatory drugs (NSAIDs) are ibuprofen (Advil, Motrin) and naproxen (Aleve). Please be sure to always read and follow the drug facts label each time any OTC medication is used. It is important to communicate with your healthcare professionals about use of pills, herbals, teas.
Little known facts are:
Acetaminophen: How much can you safely take?
325 mg 500 mg 650 mg ER
Take how many pills at a time?
1 or 2 1or 2 1 or 2
Take how often?
Every 4-6 hrs. Every 4-6 hrs. Every 8 hours
Safes maximum daily dose for most adults
8 pills 6 pills 4 pills
Never take more than this in a 24-hour period
12 pills (3900 mg) 8 pills (4000mg) 6 pills (3900 mg)
Reference: Vega, C. Medscape nurse retrieved from http://www.medscape.com/viewarticle/879272_2
on May 04, 2017
Churchgoers Experience Less Stress
A study done in April of 2016 found that Christian employees are reportedly less plagued by stress than their non-Christian counterparts. Of the national sample of 1,001 employed Australian adults who identified themselves as church-going Christians, 66% were satisfied by the amount of stress in their lives. The level of satisfaction for the general population was at 61%.
The sample chosen for the survey was well-balanced with respect to gender, age, full-time and part-time employees, and included some self-employed or independent workers. Workplace sectors included professionals, office workers, those in retail, some home based, and some in education and health care.
The researcher explained the outcome was likely due to the "higher level of purpose and meaning" that Christians find in their work. He felt faith offset some of the stressful nature of their work.
The study found:
Reference: Chandramouli, S., 2016, Churchgoers experience less stress than colleagues, study finds. retrieved Jan 30, 2017 from
http://www.christiantoday.com.au/article/churchgoers.experience.less.stress.than.colleagues.study.finds/22831.htm
If you multitask often you may be spinning your wheels and not getting as much done as you think. Let’s look at the facts. Most authorities state, “Multitasking is a myth.” Instead of doing two things at once your brain is actually rapidly switching focus from one task to another.
How the brain works. The “executive controller” is the cerebral cortex. It prioritizes between tasks and allocates the mind’s resources. Actually our brain can only pay attention to only one thing at a time. Multitasking reduces the quality of the work on any one task. It’s like ignoring it for milliseconds at a time. The lag is up to several tenths of a second each time a switch happens. Studies show even this tiny bit of time can add up to big inefficiencies.
Self-imposed stress: If multitasking feels like stress it probably is pushing more cortisol into the bloodstream. If self-imposed stress happens often, the cortisol can
- damage the heart, cause high blood pressure,
- suppress the immune system,
- make you susceptible to type 2 diabetes.
So how can we manage a crazy-busy life? Mindfulness is a current “buzzword.” It emphasizes appreciating the here, now.
- Mix and match. Pair high-cortical involvement tasks with routine, physical tasks that the cerebellum, the brain’s autopilot, can handle. For example, talk to family on the phone while folding laundry.
- Rest your case. If you need to rise early, steal an hour from the TV at night. It’s hard for a sleepy brain to focus.
- Wean from screens. Resist email, the Internet, texting -- anything that’s not essential to the present task.
- Ban boredom. Try to do what you love and what matters most. By organizing your life around this principle you won’t be tempted away from the task at hand.
What You Should Know about
Over the Counter Pain Medications
Over-the-counter (OTC) analgesics are among the most commonly used medicines. Not every OTC pain reliever is appropriate for every person. Some people don't consider these "medicine" because they weren’t prescribed and they may not take them every day. Many don't realize that, with other medical conditions they may inadvertently be increasing their health risks.
There are basically two types of OTC pain relievers:
- Tylenol otherwise known as acetaminophen is an active ingredient found in more than 600 OTC and prescription medicines, including pain relievers, cough suppressants, and cold medications.
- Non-steroidal anti-inflammatory drugs (NSAIDs) are common medications used to relieve fever and minor aches and pains. They include aspirin, naproxen, and ibuprofen, as well as many medicines taken for colds, sinus pressure, and allergies.
A recent survey revealed that 94% of Americans depend on OTC analgesics for pain management and many do it without considering factors that could seriously impact their health.
When asked about decisions of which OTC pain reliever to use:
- Nearly half did not consider their prescription medicines use
- More than half did not consider other health conditions
- Two-thirds did not consider other OTC medicine use
- Three out of four aged 60 and older did not consider their age
- One in five did not consider any of these safety factors
Always inform your Healthcare professional about the use of OTC medications. Asking them to provide guidance without having the complete picture can lead to serious consequences.
Reference: Vega, C. Medscape nurse retrieved from http://www.medscape.com/viewarticle/879272_2
On May 04, 2017
What You Should Know about
Over the Counter (OTC) Pain Meds (cont.)
OTC analgesics are generally safe and effective when used as directed. Commonly used non-steroidal anti-inflammatory drugs (NSAIDs) are ibuprofen (Advil, Motrin) and naproxen (Aleve). Please be sure to always read and follow the drug facts label each time any OTC medication is used. It is important to communicate with your healthcare professionals about use of pills, herbals, teas.
Little known facts are:
- Taking NSAIDs for longer than 3 months is associated with increased risk of gastric ulcers.
- NSAIDs can increase cardiovascular risk.
- Liver risk factors need considered with the use of Tylenol (Acetaminophen) especially because it is in many cold/pain and even prescribed medications.
- People over the age of 60 are at an increased risk for gastrointestinal bleeding with NSAIDS.
- Other medical conditions like gastritis or stomach ulcers, kidney abnormalities, cardiovascular risks, liver disease or cirrhosis, hypertension, or asthma have increased health risks with both NSAIDs and acetaminophen.
- Patients who take anticoagulants/antiplatelet medications, corticosteroids, certain antihypertensive agents or aspirin have increased risks when using NSAIDs.
- Toxicity levels of Tylenol are still the most common cause of acute liver failure. The maximum daily dose of Tylenol is 4000 mg. Be sure to check if prescription drugs contain it.
Acetaminophen: How much can you safely take?
325 mg 500 mg 650 mg ER
Take how many pills at a time?
1 or 2 1or 2 1 or 2
Take how often?
Every 4-6 hrs. Every 4-6 hrs. Every 8 hours
Safes maximum daily dose for most adults
8 pills 6 pills 4 pills
Never take more than this in a 24-hour period
12 pills (3900 mg) 8 pills (4000mg) 6 pills (3900 mg)
Reference: Vega, C. Medscape nurse retrieved from http://www.medscape.com/viewarticle/879272_2
on May 04, 2017
Churchgoers Experience Less Stress
A study done in April of 2016 found that Christian employees are reportedly less plagued by stress than their non-Christian counterparts. Of the national sample of 1,001 employed Australian adults who identified themselves as church-going Christians, 66% were satisfied by the amount of stress in their lives. The level of satisfaction for the general population was at 61%.
The sample chosen for the survey was well-balanced with respect to gender, age, full-time and part-time employees, and included some self-employed or independent workers. Workplace sectors included professionals, office workers, those in retail, some home based, and some in education and health care.
The researcher explained the outcome was likely due to the "higher level of purpose and meaning" that Christians find in their work. He felt faith offset some of the stressful nature of their work.
The study found:
- Satisfaction with stress levels correlated closely with job satisfaction
- Christians generally have a higher physical health rating than their colleagues at 52% versus 39%.
- Appreciation of physical health is one factor that might assist in dealing with unhealthy stress at work.
- Christian workers had similar overall trends in stress-mitigation activities engaging in higher engagement in spiritual activities such as prayer and faith goals.
- Dissatisfied and highly stressed employees were turning to spiritual activities.
- That 59% of Christian workers ranked their mental health as excellent or very good, compared to 48% for other workers.
Reference: Chandramouli, S., 2016, Churchgoers experience less stress than colleagues, study finds. retrieved Jan 30, 2017 from
http://www.christiantoday.com.au/article/churchgoers.experience.less.stress.than.colleagues.study.finds/22831.htm
May / June 2017
Smile More for Better Health
Have you ever noticed that when you smile people smile back? Have you ever noticed you feel better after you smile? If you answered “yes” researchers agree with you. Smiling sets off a chain reaction. Even a fake smile sets off the same chain reaction in your brain. Chemicals called dopamine, endorphins and serotonin are released when a smile flashes across your face.
Benefits of Smiling:
- Relaxes your body
- Can lower your heart rate and blood pressure
- Acts as a natural pain reliever
- Serves as an antidepressant or mood lifter
A Smile:
- Makes you more attractive
- Is contagious
- Creates a “symbolic relationship” where both parties have a positive reward of “feel good” chemicals
- May increase the possibility of a healthier and longer life
Scriptural Reasons to Smile:
- Proverbs 15:13 A joyful heart makes a cheerful face, but when the heart is sad, the spirit is broken.
- Psalms 118:24 This is the day which the LORD has made; Let us rejoice and be glad in it.
- Proverbs 15:30 Bright eyes gladden the heart; Good news puts fat on the bones.
- Proverbs 17:22 A joyful heart is good medicine, but a broken spirit dries up the bones
SMILE and have a happy day! It should make a difference.
Reference: Riggio,R. 2012, There’s magic In your smile: How smiling affects your brain retrieved at
https://www.psychologytoday.com/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile on 4/17/17
How to Talk to Kids about Terrorism
Most days there is something about terrorism on the world news. Sadly, this is the world that we live in. Our challenge as parents and grandparents is to help our children understand and process the evil that is happening. How to best deal with this subject is age specific.
Toddlers to age 7: PROTECT and ASSURE Shielding is the key. This might mean turning off the news when a young child is in the room. Controlling of emotions is best also. When we are upset young children will mirror our anxiety. This can manifest itself in various behaviors including nightmares. The best advice is letting children know they are loved. Do everything to help them feel secure.
School-aged children: LABEL and ROLE MODEL These children are starting to understand the world around them, but not necessarily comprehend what is going on inside with their feelings. If you notice older elementary-aged children not being themselves, or acting out – they may be trying to express what they can’t put into words. Talking about how they feel and “naming” the feeling can help. Reassuring words can provide immediate relief to some children. Assuring them of their physical well-being and the blessings of a safe home is essential. It is good to read scripture and pray with them. When you face the unknown be sure to model faith in God and prayer. Helping them know God is our protector and He is always with us is essential.
Teenagers: LISTEN and RESPOND While they are trying to analyze the situation logically, it is important to listen. Avoid planting new fears. Try to assist with problem solving the issues the teen is dealing with. It may be best to start out with logic but take them to scripture. Having passages of hope, protection and comfort posted around the home can help. Reinforce that as believers we can have a focus that transcends earthly fears.
Remember God is our helper in this and all other challenging parenting situations that arise as we live in a sinful, broken world.
Daly, J., 2017 Jim Daly’s Blog, How to Talk with Your Kids about the Threat of Terrorism, Retrieved from http://jimdaly.focusonthefamily.com/how-to-talk-with-your-kids-about-the-threat-of-terrorism/ on April 19, 2017
Check, Change and Control Blood Pressure
What affects 80 million American adults, has no symptoms but can
be controlled? When left undiagnosed can lead to strokes, heart attacks and kidney failure? If you answered high blood pressure to both you are right. The American Heart Association (AHA) has created the Check. Change. Control. program.
Although this area does not yet have a local Check. Change. Control. program you can use their online system called Heart360. It is a web-based tool to help track blood pressure, cholesterol, weight, physical activity and medication. It is a personal hub that pulls together all the information you need so you and your doctor can actively work to get your blood pressure at a healthy level. Sign up at https://www.heart360.org/default.aspx At Heart360® your health information will be safe and secure in Microsoft® HealthVault™ Knowing your numbers and making the changes that help get it under control is key. AHA has extensive blood pressure information online.
Know Your Number!
Blood Pressure Category Upper # Lower #
__________________________________________________________________________
Normal less than 120 and less than 80
Prehypertension 120-139 or 80-89
High Blood Pressure
(Hypertension) Stage 1 140-159 or 90-99
High Blood Pressure
(Hypertension) Stage 2 160 or higher or 100 or higher
Hypertensive Crisis
(Emergency care needed) greater than180 or greater than110
Make changes that matter:
- Eat a well-balanced, low-salt diet Limit alcohol
- Enjoy regular physical activity Maintain a healthy weight
- Take your medications properly
Caswell, J., Blood Pressure Demands the 3 C’s: Check. Change. Control.
http://strokeconnection.strokeassociation.org/Spring-2015/Blood-Pressure-Demands-the-3-Cs-Check-Change-Control/ retrieved on 4/24/17
Walking Helps Relieve Stress
Spring time is a good time to begin to walk more. Start with a few minutes and add more time gradually. Many benefits await you.
1. Walking releases good brain chemicals. Research shows walking promotes relaxation and enhances your mood. Research also shows a relationship between more steps per day and better moods.
2. Walking is the best detox for body and brain. Walking unclogs your body's systems, ridding them of accumulated wastes, toxins and poisons. Walking increases circulation. This rids your body of toxins stored in the liver, intestines, blood stream, kidneys and fat cells. It improves skin-complexion and digestion. Thus physical behavior leads to decreased stress on body systems.
3. Walking doesn't have to be fast. Even a simple stroll in the park at a comfortable pace or a walk around the office for just a few minutes without breaking a sweat can promote relaxation. The simple act of walking quiets the mind and increases awareness.
4. Walking outdoors is especially beneficial. Have you noticed that a meditative walk “In the Garden” changes your perspective and gives you a chance to collect your thoughts? A simple stroll also increases your Vitamin D, improves memory, attention and makes you feel more alert. Even the Lord God walked in the garden in the cool of the day.
5. Walking boosts energy and decreases fatigue. Both mild and brisk walking can increase blood flow and oxygen throughout the body, providing a burst of energy and reduction of fatigue. In fact, studies demonstrate typically inactive individuals who begin a walking program discover a 20% increase in energy and a 65% decrease in fatigue!
Take advantage of other stress relievers:
- Social support-walk with a buddy
- relaxation techniques
- good nutrition
- laughter
All these increase the results of walking dramatically!
Resource: Foy S (2017). 5 Ways Walking Can Help You Handle Stress, On the Move,
Retrieved at https://onthemovechallenge.welcoa.org/challenge/26/learn on 4/4/ 2017
March / April 2017
Benefits of Yoga for Back Pain
Common methods of treating back pain have included strong pain medication and physical therapy. Now some doctors are moving toward alternative therapies like yoga. Previous studies have shown yoga lessens pain, increases function and reduces medication use. One new small 12 week study was of 320 adults with chronic back pain (with no anatomic cause). Most participants had "quite high" pain scores (average of 7 out of 10 on a pain scale) and were "quite disabled.” The yoga group had a 75-minute weekly class with a very low student-to-teacher ratio. Almost three quarters were using pain medication, with about 20% taking opioids.
Findings: This small study found yoga “superior” to physical therapy in increased function and pain reduction scores. Overall, yoga proved to be safe, with only mild, usually transient exacerbations of back pain. Larger studies with better adherence will give more info.
Discussion: These findings cannot be generalized to all groups. Yoga is a combination therapy of body awareness, mind awareness and breathing awareness. Some say, "It feels good and doesn’t feel like a medical procedure." When physical therapy is not covered by insurance the cost of yoga has an advantage. Yoga exercises can also be transitioned into a home practice. There's also evidence that yoga has a positive impact on the brain occurring specifically when yoga is used over time. Obviously all yoga studios are not the same.
Reference: Anderson, P., 2016, American Academy of Pain Management, Medscape Medical News Retrieved from http://www.medscape.com/viewarticle/869487?nlid=109591_2822&src=WNL_mdplsnews_160930_mscpedit_nurs&uac=93794AG&spon=24&impID=1207236&faf=1#vp_3 on 9/30/16
A local resource for faith oriented Yoga is Holy Yoga by Bethanie
Contact information 330-749-7717 bethanieC@holyyoga.net
Women’s Retreat of Holy Yoga March 24-27
Elkhorn Valley Christian Service Camp, Bergholz, OH
Includes lodging, meals, multiple yoga sessions, worship,
speakers, use of oils, campfire, a craft and prayer circles
Substance Abuse Community Meeting
March 30th from 6-8 pm
Are you concerned about our local drug abuse epidemic?
Various speakers will discuss:
First Church of the Nazarene
670 Walnut Street, East Liverpool
More info 330-383-0475 (Dan)
or 330-420-8760 (Luke)
Sponsored by CAA Health, Behavioral Health and Dental Canters
Help for Family and Friends of Addicts
Nar-Anon meetings are held at the Kent State University East Liverpool Campus in the Mary Patterson Building (across from Evening Review) 213 East Fourth Street on Wed. from 6-7 pm.
Nar-Anon is a twelve step program, it offers help by sharing experience, strength, and hope. It can help a friend or family of an addict to realize that they are powerless over it, as well as over other people's lives. The program encourages attendees to do something useful and constructive with their own lives so they can be of help to others.
The mission/vision of Nar-Anon is to carry a message of hope to those affected by the addiction of someone near to them by letting them know they are no longer alone.
Reference: http://www.nar-anon.org/what-is-nar-anon. Retrieved on 01/9/17
Got Divorce? Got Hurt? Need Help?
Find help and healing for the hurt of separation and divorce. DivorceCare is a friendly, caring group of people who will walk alongside you through one of life’s most difficult experiences. Don’t go through separation or divorce alone.
Local Group @ Destiny House
49345 Calcutta Smith Ferry Rd East Liverpool, OH 43920
Meets Fridays, March 3 – May 26 at 6:30 pm – 7:30 pm
Contact: Deb at 330-853-0093 No cost. No workbook
Divorce Care meets each week for thirteen weeks. The first 30-40 minutes consists of the group watching a video seminar of topics essential to recovery from the hurt of separation or divorce. They are real-life stories of people who have experienced divorce. After viewing the video, the group functions as a support group, discussing that week’s video seminar and what is going on in the lives of group members. Here is a list of the weekly topics:
1. What’s Happening to Me?
2. The Road to Healing/Finding Help
3. Facing My Anger
4. Facing My Depression
5. Facing My Loneliness
6. What Does the Owner’s Manual Say?
7. New Relationships
8. Financial Survival
9. KidCare
10. Single Sexuality
11. Forgiveness
12. Reconciliation
13. Moving On, Growing Closer to God
For a daily inspiring email with practical information to help you heal after your divorce. Sign up for daily emails at https://www.divorcecare.org/dailyemails
DivorceCare for Kids (DC4K) provides help for children ages 5-12. It features videos, music, games, crafts and activities for children 5–12 Search for a group at https://www.dc4k.org/
May is Blood Pressure Sunday Month
We are excited to announce that Blood Pressure Sunday
is May 7th. If your church cannot participate on that date alternate dates are May 14th, May 21st and May 28th. Any health professional interested in assisting with blood pressure screening or clergy interested in holding screenings in your church can contact Valley Parish Nurse Ministry at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
Get “On Track” with Your Sodium
About one in three Americans has high blood pressure and a high-sodium diet may be to blame. Sadly, most people consume about 3.4 grams a day which is more than twice the recommended amount. Sodium hides in soups, sandwiches, pizza, poultry, breads and rolls and most processed food. Too much sodium increases the risk for stroke, heart failure, osteoporosis, stomach cancer and kidney disease. If high blood pressure remains untreated, it damages arteries and vital organs throughout the body.
Take Control: Start by tracking your sodium. Just jot down what you eat and sodium statistics from labels. Salt statistics also available at
http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5a.html#chart
Tally at the end of the day. This can help you make better choices the next day. Even small adjustments can bring big results when it comes to your health!
For more resources go to “change your salty ways in only 21 days” at https://sodiumbreakup.heart.org/change-your-salty-ways-in-21-days
More tips:
Reference: How to Track Your Sodium, AHA. Retrieved 2/28/17 at http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Track-Your-Sodium_UCM_449547_Article.jsp#.WLYUKIWcHIU
Common methods of treating back pain have included strong pain medication and physical therapy. Now some doctors are moving toward alternative therapies like yoga. Previous studies have shown yoga lessens pain, increases function and reduces medication use. One new small 12 week study was of 320 adults with chronic back pain (with no anatomic cause). Most participants had "quite high" pain scores (average of 7 out of 10 on a pain scale) and were "quite disabled.” The yoga group had a 75-minute weekly class with a very low student-to-teacher ratio. Almost three quarters were using pain medication, with about 20% taking opioids.
Findings: This small study found yoga “superior” to physical therapy in increased function and pain reduction scores. Overall, yoga proved to be safe, with only mild, usually transient exacerbations of back pain. Larger studies with better adherence will give more info.
Discussion: These findings cannot be generalized to all groups. Yoga is a combination therapy of body awareness, mind awareness and breathing awareness. Some say, "It feels good and doesn’t feel like a medical procedure." When physical therapy is not covered by insurance the cost of yoga has an advantage. Yoga exercises can also be transitioned into a home practice. There's also evidence that yoga has a positive impact on the brain occurring specifically when yoga is used over time. Obviously all yoga studios are not the same.
Reference: Anderson, P., 2016, American Academy of Pain Management, Medscape Medical News Retrieved from http://www.medscape.com/viewarticle/869487?nlid=109591_2822&src=WNL_mdplsnews_160930_mscpedit_nurs&uac=93794AG&spon=24&impID=1207236&faf=1#vp_3 on 9/30/16
A local resource for faith oriented Yoga is Holy Yoga by Bethanie
Contact information 330-749-7717 bethanieC@holyyoga.net
Women’s Retreat of Holy Yoga March 24-27
Elkhorn Valley Christian Service Camp, Bergholz, OH
Includes lodging, meals, multiple yoga sessions, worship,
speakers, use of oils, campfire, a craft and prayer circles
Substance Abuse Community Meeting
March 30th from 6-8 pm
Are you concerned about our local drug abuse epidemic?
Various speakers will discuss:
- Risk factors and prevention
- Signs and symptoms of drug abuse
- Treatment options
- Medication Assisted Treatment
- Science of addiction
First Church of the Nazarene
670 Walnut Street, East Liverpool
More info 330-383-0475 (Dan)
or 330-420-8760 (Luke)
Sponsored by CAA Health, Behavioral Health and Dental Canters
Help for Family and Friends of Addicts
Nar-Anon meetings are held at the Kent State University East Liverpool Campus in the Mary Patterson Building (across from Evening Review) 213 East Fourth Street on Wed. from 6-7 pm.
Nar-Anon is a twelve step program, it offers help by sharing experience, strength, and hope. It can help a friend or family of an addict to realize that they are powerless over it, as well as over other people's lives. The program encourages attendees to do something useful and constructive with their own lives so they can be of help to others.
The mission/vision of Nar-Anon is to carry a message of hope to those affected by the addiction of someone near to them by letting them know they are no longer alone.
Reference: http://www.nar-anon.org/what-is-nar-anon. Retrieved on 01/9/17
Got Divorce? Got Hurt? Need Help?
Find help and healing for the hurt of separation and divorce. DivorceCare is a friendly, caring group of people who will walk alongside you through one of life’s most difficult experiences. Don’t go through separation or divorce alone.
Local Group @ Destiny House
49345 Calcutta Smith Ferry Rd East Liverpool, OH 43920
Meets Fridays, March 3 – May 26 at 6:30 pm – 7:30 pm
Contact: Deb at 330-853-0093 No cost. No workbook
Divorce Care meets each week for thirteen weeks. The first 30-40 minutes consists of the group watching a video seminar of topics essential to recovery from the hurt of separation or divorce. They are real-life stories of people who have experienced divorce. After viewing the video, the group functions as a support group, discussing that week’s video seminar and what is going on in the lives of group members. Here is a list of the weekly topics:
1. What’s Happening to Me?
2. The Road to Healing/Finding Help
3. Facing My Anger
4. Facing My Depression
5. Facing My Loneliness
6. What Does the Owner’s Manual Say?
7. New Relationships
8. Financial Survival
9. KidCare
10. Single Sexuality
11. Forgiveness
12. Reconciliation
13. Moving On, Growing Closer to God
For a daily inspiring email with practical information to help you heal after your divorce. Sign up for daily emails at https://www.divorcecare.org/dailyemails
DivorceCare for Kids (DC4K) provides help for children ages 5-12. It features videos, music, games, crafts and activities for children 5–12 Search for a group at https://www.dc4k.org/
May is Blood Pressure Sunday Month
We are excited to announce that Blood Pressure Sunday
is May 7th. If your church cannot participate on that date alternate dates are May 14th, May 21st and May 28th. Any health professional interested in assisting with blood pressure screening or clergy interested in holding screenings in your church can contact Valley Parish Nurse Ministry at 330-382-9440. We will be glad to assist you in finding a volunteer health professional if needed.
Get “On Track” with Your Sodium
About one in three Americans has high blood pressure and a high-sodium diet may be to blame. Sadly, most people consume about 3.4 grams a day which is more than twice the recommended amount. Sodium hides in soups, sandwiches, pizza, poultry, breads and rolls and most processed food. Too much sodium increases the risk for stroke, heart failure, osteoporosis, stomach cancer and kidney disease. If high blood pressure remains untreated, it damages arteries and vital organs throughout the body.
Take Control: Start by tracking your sodium. Just jot down what you eat and sodium statistics from labels. Salt statistics also available at
http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5a.html#chart
Tally at the end of the day. This can help you make better choices the next day. Even small adjustments can bring big results when it comes to your health!
For more resources go to “change your salty ways in only 21 days” at https://sodiumbreakup.heart.org/change-your-salty-ways-in-21-days
More tips:
- Use fresh, skinless chicken not fried or processed chicken.
- With packaged soups, try lower-sodium varieties.
- Choose lower-sodium lunch meats and low sodium cheeses.
- Minimize condiments.
- Try some tasty recipes on the AHA Recipe Site at https://recipes.heart.org/
Reference: How to Track Your Sodium, AHA. Retrieved 2/28/17 at http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Track-Your-Sodium_UCM_449547_Article.jsp#.WLYUKIWcHIU
January / February 2017
Local Help for Families of Addicts
Starting Jan 18th a group meeting of Nar-Anon will be held on Wednesdays from 6-7 pm at:
Kent State University East Liverpool Campus
Mary Patterson Building (across from Evening Review)
213 East Fourth Street
East Liverpool, Ohio 43920
What's Nar-Anon? Nar-Anon Groups are a worldwide fellowship for those affected by someone else’s addiction. As a twelve step program, it offers help by sharing experience, strength, and hope.
Will it help me understand addiction? Yes, addiction is a disease. As a friend or family of an addict you will eventually realize that you are powerless over it, as well as over other people's lives. The program encourages attendees to do something useful and constructive with their own lives so they can be of help to others.
What happens at a Nar-Anon Meeting? There is group participation but only one person speaks at a time. It is a time of sharing and not judging. People to come not to talk about the addict's problems but to keep the focus on themselves and their own recovery. If you have questions, you can stay after the meeting to speak with others, or you may use your phone list during the week.
Is there a cost? Contributions are voluntary and are used to purchase literature and make periodic donations to their area, region or to purchase refreshments and supplies.
How should I prepare? Keep an open mind and attend as many meetings as possible. Feel free to share during the meeting. Confidence and anonymity is respected. You may ask questions after the meeting.
Is Nar-Anon a spiritual program? This program accepts the idea that all are dependent upon a Higher Power for help in solving problems and achieving peace of mind. Individual religious beliefs are considered a personal matter. A point is made to avoid discussions regarding any specific faith.
What is the mission/vision of Nar-Anon? They want to carry a message of hope to those affected by the addiction of someone near to them by letting them know they are no longer alone.
Reference: http://www.nar-anon.org/what-is-nar-anon. Retrieved on 01/9/17
Should Kids Visit the Elderly?
Perhaps you are wondering if children should visit elderly who are forgetful and may not even remember their visit anyway. Consider this, if the elderly would enjoy the visit isn’t that enough? Are there smiles during the visit? Who cares if the stories are repeated over and over again? Do eyes light up like it’s the first time meeting a child even though it is not the first time?
You might want to think of it this way. Does a back rub feel good to someone? Sure it does! Would you avoid providing a back rub just because it would not be remembered?
Visiting is showing Right Now Love! “It’s like when you eat ice cream or watch a really funny cartoon. It may not last very long, but you love it while you have it." And that's enough.
Tips for visiting:
Bring props - old photos, recipe cards, nail polish
Read the child’s favorite book; talk about it
Encourage story telling about “old times”
Bring favorite or seasonal music
Bring an easy craft both can enjoy
Check if you can bring a pet
Both the elderly and the child benefit from regular visits.
·Research shows elderly people become more interested in others,
get more exercise, fall less, and feel happier and more loved after
spending time with children.
·Loved ones report elderly seem more engaged and less isolated.
·Children will usually have higher social development scores, fewer
behavioral problems, and enhanced perceptions of older adults.
·Children have been proven to have a better vocabulary as well as
better reading skills.
References:
Colopy, E.(2008),Right Now Love — Why Kids Should Visit the Elderly, retrieved on 12 11 16 from http://www.focusonthefamily.com/parenting/building-relationships/linking-the-generations/right-now-love-why-kids-should-visit-the-elderly
Volunteering With the Elderly: How Your Child Could benefit From the Experience, “Can Do” Street Blog http://candostreet.com/blog-parents/2011/11/volunteering-with-the-elderly-how-your-child-could-benefit-from-this-experience/ Retrieved on 1/9/17
What Does F.A.S.T. Mean?
You may have seen it on billboards but do you know it? Every 40 seconds someone in the U.S. has a stroke. F.A.S.T. is an easy way to remember the sudden signs of stroke.
F- Face–Is one side of the face drooping or numb? Is the
person's smile uneven?
A- Arm– Is one arm weak or numb? Ask the person to raise
both arms. Does one arm drift downward?
S- Speech – Is speech slurred? Is the person unable to
speak or hard to understand? Ask the person to repeat a
simple sentence, like "The sky is blue." Is the sentence
repeated correctly?
T- Time to call 9-1-1 – If any of these symptoms occur, even if they go away, call 9-1-1 and get the person to the hospital immediately. Check the time of the first symptoms.
Beyond F.A.S.T. – Other Symptoms
Sudden NUMBNESS or weakness of face, arm, or leg,
especially on one side of the body
Sudden CONFUSION, trouble speaking or understanding
Sudden TROUBLE SEEING in one or both eyes
Sudden TROUBLE WALKING, dizziness, loss of balance or coordination Sudden SEVERE HEADACHE with no known cause
Why do seconds count? Time sensitive interventions and medications can lead to better outcomes. Some medications can only be used in the first few hours.
REFERENCES
Reference: American Heart Association http://www.strokeassociation.org
Diabetes and Stroke Risk
The leading cause of death with diabetes is cardiovascular disease. Adults with diabetes are two to four times more likely to have a heart attack or stroke than those without diabetes.
What is the link between diabetes and stroke?
Some factors are inherent like, family history of diabetes and/or heart
disease. Other factors are modifiable.
These include:
-High Blood Pressure (which doubles risk)
·Abnormal cholesterol levels
·Obesity
·Lack of physical activity
·Unhealthy food choices
What can I do to Decrease Stroke Risk?
Ask your doctor for target values and seriously strive for them:
A1c (usually 7% or less)
Blood Pressure (usually below 140/90)
Total Cholesterol (usually below 200)
Bad cholesterol or LDL (< 130 and perhaps near 70)
Good cholesterol or HDL ( > 40 for males, > 50 for females)
Choose foods that help lower cholesterol like oatmeal, oat bran, fish,
omega-3 fatty acids, walnuts, almonds
and other nuts, avocados and high fiber foods.
See more info on lowering cholesterol at http://www.mayoclinic.org/diseases-conditions/high-
blood-cholesterol/in-depth/cholesterol/art-20045192
Exercise More – 150 minutes a week of activity, plus moderate
muscle-strengthening (with dr. advise)
Lose weight - Increase intake of plant based foods
DASH diet is a good resource for most . www.dashdiet.org/
Quit Smoking,
Limit or do not use alcohol
Ask about aspirin therapy and or other anticoagulants
Reference: American Heart Association http://www.strokeassociation.org
Mayo Clinic, Cholesterol numbers, retrieved on 1/9/17at http://www.mayoclinic.org/cholesterol-numbers-video/vid-20078243
November / December 2016
How Much Sugar is Too Much for Children?
Sugar consumption by children accounts for up to 16% of daily caloric intake. Children 2 to 19 years old consume more than 3 times that amount. Experts say half comes from food and half from drinks like soft drinks, sweet tea, and sports and energy drinks.
Why worry about dietary sugars? First they increase caloric intake, usually at the expense of important nutrients. This habit also increases the risk for obesity, cardiovascular disease, hypertension, obesity-related cancers, and dental caries. Overweight children who continue to ingest more added sugars are also more likely to become insulin resistant, a forerunner to type 2 diabetes.
What is recommended by the American Heart Association?
Look for certain words like these near the beginning of the contents list:
fructose honey brown sugar corn sweetener corn syrup
dextrose glucose invert sugar lactose malt syrup
maltose molasses sucrose trehalose, turbinado sugar
The good news is that beginning July 2018, the Food and Drug Administration will require that food labels show not just all sugars but also those that have been added.
What can I do now? Choose to serve mostly foods that are high in nutrition, such as fruits, vegetables, whole grains, low-fat dairy products, lean meat, poultry, and fish and to limit foods with little nutritional value.
What about artificial sweeteners? Even with a lot of research, there is no recommendation of artificial sweeteners such as aspartame, saccharine, and sucralose being a good solution.
Reference: Frellick & Barcley, L. AHA Provides Guidance on Sugar Limits for Children Medscape Education Clinical Briefs retrieved 9/21/16 at http://www.medscape.org/viewarticle/868943?nlid=109764_2713&src=wnl_cmemp_161011_mscpedu_nurs&impID=1213536&faf=1
Health and Wellness Programs Available for Your Church
Since we believe the mind-body-spirit connection is a recipe for wholeness of health resulting in a healthy lifestyle Valley Parish Nurse Ministry is offering faith oriented programs to local churches. To offer these classes we request 7-10 or more participants. Sessions can be planned for 4 consecutive weeks or one day a month for 4 months. Days and times will need to be agreeable with presenters and most likely can be at your location. No cost or minimal cost. Sessions include:
Nutrition Matters: Sessions to include teaching seniors to read labels, meeting with a dietician for individual consults, introduction to choices of healthy recipes and lastly a healthy cooking demonstration.
Medication Matters: Sessions to include a consult with a pharmacist, medication safety measures, financial resource information for medications, instruction on over the
counter and herbals.
Moving Matters: Sessions include introduction to one or more of the following: Yoga (stretching exercises), Tia Chi (known to increase balance and lower fall risk), Sign Chi Do (motion to worship music) or Zumba.
Other topics may include these and more of varying length:
Reference: Smalley, E., Retrieved on 10/ 20/16 from http://www.focusonthefamily.com/marriage/daily-living/family-stress-at-christmastime?utm_source=nl_focusenews&utm_medium=email&utm_
campaign=321505&refcd=321505
Gratitude Is Not Just for Thanksgiving!
Practicing gratitude changes your focus to the blessings you have instead of what you don’t have. Gratitude brings you into the present moment, elicits positive emotions, and leads to a more optimistic outlook on life. By expressing gratitude, you are helping others as well as yourself. Benefits you may experience are: feelings of appreciation, enhanced relationships, happiness, increased energy, resiliency, improved health, increased well-being, and many more.
Try rewiring your brain for gratitude. Just get a container, some paper, and pen. Write down something each day you are grateful for and put it in your jar. Maybe you are grateful for your coworker who helped you today, a beautiful sunrise, a stranger who complimented you, your dog’s unconditional love. The more you find the wider your perspective becomes, and the more blessings you see. Pick a day to read them all or read a couple when you feel low. Sharing your list with others allows you to experience the joy all over again! Another option is journaling your blessings.
Other ideas:
Sugar consumption by children accounts for up to 16% of daily caloric intake. Children 2 to 19 years old consume more than 3 times that amount. Experts say half comes from food and half from drinks like soft drinks, sweet tea, and sports and energy drinks.
Why worry about dietary sugars? First they increase caloric intake, usually at the expense of important nutrients. This habit also increases the risk for obesity, cardiovascular disease, hypertension, obesity-related cancers, and dental caries. Overweight children who continue to ingest more added sugars are also more likely to become insulin resistant, a forerunner to type 2 diabetes.
What is recommended by the American Heart Association?
- Limiting intake of sugar-sweetened beverages for children and adolescents to 1 or less 8-oz beverage per week
- Limiting intake of added sugars for children to 25 g or less (100 calories or roughly 6 teaspoons) per day
- Avoiding giving added sugars to children younger than 2 years
Look for certain words like these near the beginning of the contents list:
fructose honey brown sugar corn sweetener corn syrup
dextrose glucose invert sugar lactose malt syrup
maltose molasses sucrose trehalose, turbinado sugar
The good news is that beginning July 2018, the Food and Drug Administration will require that food labels show not just all sugars but also those that have been added.
What can I do now? Choose to serve mostly foods that are high in nutrition, such as fruits, vegetables, whole grains, low-fat dairy products, lean meat, poultry, and fish and to limit foods with little nutritional value.
What about artificial sweeteners? Even with a lot of research, there is no recommendation of artificial sweeteners such as aspartame, saccharine, and sucralose being a good solution.
Reference: Frellick & Barcley, L. AHA Provides Guidance on Sugar Limits for Children Medscape Education Clinical Briefs retrieved 9/21/16 at http://www.medscape.org/viewarticle/868943?nlid=109764_2713&src=wnl_cmemp_161011_mscpedu_nurs&impID=1213536&faf=1
Health and Wellness Programs Available for Your Church
Since we believe the mind-body-spirit connection is a recipe for wholeness of health resulting in a healthy lifestyle Valley Parish Nurse Ministry is offering faith oriented programs to local churches. To offer these classes we request 7-10 or more participants. Sessions can be planned for 4 consecutive weeks or one day a month for 4 months. Days and times will need to be agreeable with presenters and most likely can be at your location. No cost or minimal cost. Sessions include:
Nutrition Matters: Sessions to include teaching seniors to read labels, meeting with a dietician for individual consults, introduction to choices of healthy recipes and lastly a healthy cooking demonstration.
Medication Matters: Sessions to include a consult with a pharmacist, medication safety measures, financial resource information for medications, instruction on over the
counter and herbals.
Moving Matters: Sessions include introduction to one or more of the following: Yoga (stretching exercises), Tia Chi (known to increase balance and lower fall risk), Sign Chi Do (motion to worship music) or Zumba.
Other topics may include these and more of varying length:
- Hospice Benefits Marriage Strengthening
- Grief Information Art Therapy
- Victim Support End of Life
- CPR (bystander) Substance Abuse
- Diabetic nutrition Laughter Therapy
- Relaxation Methods Essential Oil
Call 330-382-9440 for a complete evaluation of your felt need and consultation about specifics.
A heart at peace gives life to the body Proverbs 14:30
“But I will restore you to health and heal your wounds,” declares the Lord. Jeremiah 30:1
- Dealing with Family Stress at Christmastime
Maybe this year your enthusiasm about the holiday season has been diminished. Perhaps a broken relationship, death or thoughts of a difficult family gathering seem overwhelming. This may create a mixed bag of emotions including grief, sadness, anxiousness, stress and even depression.
If you're dealing with a loss, look for gifts your loved one may have left for you like memories, traditions or a passion. Remember: "We rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope" (Romans 5:3-4).
If you experienced a broken relationship, look for what you learned from that relationship. Consider praying for that person even if you were wronged. Asking God to help you start to forgive them will begin healing. Remember: "Consider it pure joy, my brothers, whenever you face trials of many kinds" (James 1:2, NIV).
If your stress level is high, schedule moments of peace every day. Perhaps take a deep breath, put your feet up and enjoy a hot drink. Do something just for yourself. Strategize with your family and friends how you can share the load. Pray together for "The peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus" (Philippians 4:7, NIV).
If you're dreading the family gathering, try some of these tactics:
- Recognize the fact that you can only change yourself.
- Set achievable expectations and boundaries with allies.
- View your spouse as an ally as you face difficult family circumstances. Make a game plan for survival.
- Be of service. Ultimately, you have the option of removing yourself from the room by offering to help elsewhere.
Reference: Smalley, E., Retrieved on 10/ 20/16 from http://www.focusonthefamily.com/marriage/daily-living/family-stress-at-christmastime?utm_source=nl_focusenews&utm_medium=email&utm_
campaign=321505&refcd=321505
Gratitude Is Not Just for Thanksgiving!
Practicing gratitude changes your focus to the blessings you have instead of what you don’t have. Gratitude brings you into the present moment, elicits positive emotions, and leads to a more optimistic outlook on life. By expressing gratitude, you are helping others as well as yourself. Benefits you may experience are: feelings of appreciation, enhanced relationships, happiness, increased energy, resiliency, improved health, increased well-being, and many more.
Try rewiring your brain for gratitude. Just get a container, some paper, and pen. Write down something each day you are grateful for and put it in your jar. Maybe you are grateful for your coworker who helped you today, a beautiful sunrise, a stranger who complimented you, your dog’s unconditional love. The more you find the wider your perspective becomes, and the more blessings you see. Pick a day to read them all or read a couple when you feel low. Sharing your list with others allows you to experience the joy all over again! Another option is journaling your blessings.
Other ideas:
- After our Thanksgiving meal we put feathers on a turkey decoration. Each person shares what they are grateful for.
- Ever send a “grateful” text? Better yet, write a letter.
- Remember to express more gratitude in your prayers.
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6-7 (NIV)
Practice gratitude daily, in ALL circumstances. Give thanks to the Lord, for he is good; his love endures forever. 1 Chronicles 16:34 (NIV)
Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. 1 Thessalonians 5:16-18, (NIV)
For more information: Google gratitude; gratitude in the Bible or search gratitude on Pinterest and go to
http://greatergood.berkeley.edu/topic/gratitude/definition
Reference: Edmond, R, Gratitude, retrieved at http://greatergood.berkeley.edu/topic/gratitude/definition
on 10/15/16
September / October 2016
See You at the Pole – Wed. Sept 26th
Students will be gathering at flagpoles, praying for school, friends, families, churches, and communities. More info at http://syatp.com/
Bring Your Bible to School Day - October 6th
Consider participating in the third year of this campaign for free speech. How many participated last year? An estimated 155,000 students in all 50 states. Help others to proudly carry their bibles. More information at www.bringyourbible.org
Gender Identity Issues in Public Schools
This back-to-school season may be more complicated as parents need to be aware of the cultural confusion about gender and sexuality. The good news is parents are not powerless, not alone and their voices can make a difference. Many school districts are asking for parental involvement with the "gender-identity" policy formation. If you want to be informed about how you can make a difference as a parent or concerned citizen Focus on the Family has an updated resource called “Empowering Parents.” This free guide (Equipping Parents to Respond to Gender Confusing Messages in Schools) “includes:
Don’t delay in getting equipped to navigate your school system and be a redemptive voice. Download at http://media.focusonthefamily.com/free-downloads/pdf/Gender %20Confusing%20Messages_Schools_True_Tolerance_Primer.pdf
Reference: Focus on the Family (2016) email 406501 received on 8/18/16
Health and Wellness EXPO Sept. 17 Calcutta YMCA 9A-2PM
It’s more than an ordinary Health Fair.
It will promote the mind-body-spirit connection as a recipe for wholeness of health resulting in a healthy lifestyle. Experience interactive and faith oriented programs with exhibitors and get linked to community services. No admission charge. Door prizes every 30 minutes.
Dental decay is the number one unmet health need for Ohio's children.
“Smile Station” Dental Van - Mobile treatment van accepts any age. Takes all insurance; if no income or low income fees are based on sliding fee scale. Perform exams, cleanings, x-rays, fillings & extractions. Eligibility: Any age, photo id/insurance card or proof of income. Handicap access.
Getting regular exercise is one way to prevent falls and fractures. Exercise keeps muscles and bones strong and improves balance.
Free hour activity class: Yoga, Zumba, Tai Chi, Sign Chi Do
Opportunities include these and more:
Our area is blessed with a local Medication Assistance Program (MAP). This program is run by the Retired Senior Volunteer Program of Columbiana County (RSVP) and serves WV and PA residents as well. They will be at the Health and Wellness EXPO on September 17th at the Calcutta YMCA 9a-2p to further explain the program. They will provide assistance in finding the correct application form and filling out the Rx company’s application if you come to their sites of operation below.
First Wednesday each month: Lisbon First United Methodist
113 E. Washington Street, Lisbon, 10am-12pm
Third Wednesday of each month: First Christian Church,
831 Main St Wellsville, 10am-12pm
Bring:
Nationally drug costs increased by 12 percent and per capita drug spending increased by more than $100 last year. Let’s pass this important information on to people that need cost assistance.
Try Alternative Therapies at the Health EXPO 9/17
Laughter Therapy – Eighty-three percent of Americans say they are stressed about their jobs. Almost half say they struggle to stay happy every day. Laughing is good for your body. It increases the flow of chemicals to stimulate the brain, immune system and the nervous system. It increases blood flow by about 50%. It also burns calories. Fake laughter is just as beneficial to health as real laughter. It is used for pain relief and cancer therapy. It can be used every day for increased of mood. Try watching this OSU video,
https://www.youtube.com/watch?v=-HJG63EXCmw
Then come and laugh with us at the Health EXPO Sept. 17th 9am-2pm
Relaxation Techniques-
Practicing relaxation techniques can:
increase confidence to handle problems.
decrease heart rate decreased blood pressure
decrease breathing rate decreased stress hormones
increased blood flow to muscles decreased fatigue
decreased muscle tension decreased chronic pain
increased concentration & mood decreased anger & frustration
It is also good to use other positive coping methods, such as positive thinking, humor, problem-solving, time management, exercising, getting enough sleep, and reaching out to supportive family/friends. Experience progressive muscle relaxation and practice visualization with us at the Health EXPO Sept. 17th 9am-2pm
Essential Oil Therapy - Essential oils can have a healing effect mentally, physically, and emotionally. They have enhanced lives for thousands of years, long before our “new” medications. Some can be applied to skin, but most are diffused into the air. Common oils for relaxation are lavender, chamomile and frankincense. Oils for mental clearness are peppermint and lemon oil. Ones for sinus/cold/flu symptoms are eucalyptus and oregano. Learn about essential oils with us at the Health EXPO Sept. 17th 9am-2pm
Always discuss alternative therapies with your health professional and report any changes in health status.
Reference: Mayo Clinic, 2016 at http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368 on 8/28/16.
Young Living at https://www.youngliving.com/en_US/discover/about on 8/28/16
Students will be gathering at flagpoles, praying for school, friends, families, churches, and communities. More info at http://syatp.com/
Bring Your Bible to School Day - October 6th
Consider participating in the third year of this campaign for free speech. How many participated last year? An estimated 155,000 students in all 50 states. Help others to proudly carry their bibles. More information at www.bringyourbible.org
Gender Identity Issues in Public Schools
This back-to-school season may be more complicated as parents need to be aware of the cultural confusion about gender and sexuality. The good news is parents are not powerless, not alone and their voices can make a difference. Many school districts are asking for parental involvement with the "gender-identity" policy formation. If you want to be informed about how you can make a difference as a parent or concerned citizen Focus on the Family has an updated resource called “Empowering Parents.” This free guide (Equipping Parents to Respond to Gender Confusing Messages in Schools) “includes:
- Age-appropriate tips for explaining God's design for sexuality to your child in a loving and compassionate way.
- Easy-to-use tools for addressing several real-life scenarios parents are already encountering in their schools, such as
- An educator reading aloud a book promoting transgenderism to elementary-age children
- A boy identifying as a girl using changing areas and restrooms at your child's school
- Schoolwide events that cross the line from anti-bullying efforts into one-sided sexual advocacy
- An educator reading aloud a book promoting transgenderism to elementary-age children
- Model policies you can share with school officials that strengthen parental rights and protect children—and resources that equip you to address these situations in a way that demonstrates the compassion and love of Christ!”
Don’t delay in getting equipped to navigate your school system and be a redemptive voice. Download at http://media.focusonthefamily.com/free-downloads/pdf/Gender %20Confusing%20Messages_Schools_True_Tolerance_Primer.pdf
Reference: Focus on the Family (2016) email 406501 received on 8/18/16
Health and Wellness EXPO Sept. 17 Calcutta YMCA 9A-2PM
It’s more than an ordinary Health Fair.
It will promote the mind-body-spirit connection as a recipe for wholeness of health resulting in a healthy lifestyle. Experience interactive and faith oriented programs with exhibitors and get linked to community services. No admission charge. Door prizes every 30 minutes.
Dental decay is the number one unmet health need for Ohio's children.
“Smile Station” Dental Van - Mobile treatment van accepts any age. Takes all insurance; if no income or low income fees are based on sliding fee scale. Perform exams, cleanings, x-rays, fillings & extractions. Eligibility: Any age, photo id/insurance card or proof of income. Handicap access.
Getting regular exercise is one way to prevent falls and fractures. Exercise keeps muscles and bones strong and improves balance.
Free hour activity class: Yoga, Zumba, Tai Chi, Sign Chi Do
Opportunities include these and more:
- Physical Health screenings Hospice info
- Flu vaccinations (cost) Marriage Strengthening
- Mental health screening Greif Info
- Alternative therapies Teen World
- Caregiver support info Victim Support Info
- Christian music Child Health Info
- Prayer support Special Needs Info
- Diabetic nutrition Medication Cost Info
- Natural Nutrition Substance Abuse Info
- Relaxation station Art Therapy
- Laughter Therapy End of Life Info
- Children’s Corner Prenatal Support
- Christian Resources Chiropractic Info
A heart at peace gives life to the body Proverbs 14:30
“But I will restore you to health and heal your wounds,” declares the Lord. Jeremiah 30:17
More and updated info at www.valleyparishnurseministry.org - Medication Cost Still a Problem
- A recent survey reported that 24 percent of people said that they or a family member had declined to fill a prescription because of the cost.
The Affordable Care Act, which has expanded insurance coverage, has not conquered the rising cost of medications. Many prescription plans do not cover the highest cost prescription medications. Pharmaceutical companies have patient assistance programs to provide free medications to people who cannot afford to buy their medicine. The problem is that most program applications are hard to find, hard to navigate and have their own rules and income guidelines. There are usually no application fees. Some companies will let people with Part D apply for their programs. Other companies may review applications on a case-by-case basis. Some online agencies are helpful to locate the applications, like Rxasist.org. It offers a comprehensive database of these patient assistance programs and practical tools.
Our area is blessed with a local Medication Assistance Program (MAP). This program is run by the Retired Senior Volunteer Program of Columbiana County (RSVP) and serves WV and PA residents as well. They will be at the Health and Wellness EXPO on September 17th at the Calcutta YMCA 9a-2p to further explain the program. They will provide assistance in finding the correct application form and filling out the Rx company’s application if you come to their sites of operation below.
First Wednesday each month: Lisbon First United Methodist
113 E. Washington Street, Lisbon, 10am-12pm
Third Wednesday of each month: First Christian Church,
831 Main St Wellsville, 10am-12pm
Bring:
- Prescription medication bottles
- Prescribing Dr. info (name address and phone #)
- Your photo ID, proof of income, any insurance cards.
Nationally drug costs increased by 12 percent and per capita drug spending increased by more than $100 last year. Let’s pass this important information on to people that need cost assistance.
Try Alternative Therapies at the Health EXPO 9/17
Laughter Therapy – Eighty-three percent of Americans say they are stressed about their jobs. Almost half say they struggle to stay happy every day. Laughing is good for your body. It increases the flow of chemicals to stimulate the brain, immune system and the nervous system. It increases blood flow by about 50%. It also burns calories. Fake laughter is just as beneficial to health as real laughter. It is used for pain relief and cancer therapy. It can be used every day for increased of mood. Try watching this OSU video,
https://www.youtube.com/watch?v=-HJG63EXCmw
Then come and laugh with us at the Health EXPO Sept. 17th 9am-2pm
Relaxation Techniques-
Practicing relaxation techniques can:
increase confidence to handle problems.
decrease heart rate decreased blood pressure
decrease breathing rate decreased stress hormones
increased blood flow to muscles decreased fatigue
decreased muscle tension decreased chronic pain
increased concentration & mood decreased anger & frustration
It is also good to use other positive coping methods, such as positive thinking, humor, problem-solving, time management, exercising, getting enough sleep, and reaching out to supportive family/friends. Experience progressive muscle relaxation and practice visualization with us at the Health EXPO Sept. 17th 9am-2pm
Essential Oil Therapy - Essential oils can have a healing effect mentally, physically, and emotionally. They have enhanced lives for thousands of years, long before our “new” medications. Some can be applied to skin, but most are diffused into the air. Common oils for relaxation are lavender, chamomile and frankincense. Oils for mental clearness are peppermint and lemon oil. Ones for sinus/cold/flu symptoms are eucalyptus and oregano. Learn about essential oils with us at the Health EXPO Sept. 17th 9am-2pm
Always discuss alternative therapies with your health professional and report any changes in health status.
Reference: Mayo Clinic, 2016 at http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368 on 8/28/16.
Young Living at https://www.youngliving.com/en_US/discover/about on 8/28/16
July/ August 2016
S.O.m.S. Save our Moms from Stress!
In summer children have more time at home. Filling this extra time can be stressful for parents and guardians. Eight of ten mothers say they are overwhelmed by stress. Seven in ten say they are exhausted. Please use and share these stress-busting tips.
1. Stand up and lead. Don’t cave into the child’s desires. Stop asking children to do things…Tell them to do things. For example, Shawn, clean up the toys. Instead of, Shawn please pick up the toys, OK?. Less requests; less options; more compliance.
2.Use creative and effective consequences. If the current consequences are ineffective create new ones. Think about tugging at the heart-strings or purse-strings. Then be consistent using them. This helps your child know what’s coming when they misbehave.
3. Share the weight. Consider daily tasks that your children can help with. This teaches children responsibility and helpfulness. It builds character, self-worth and helps them feel a part of the family.
4. Place your mind on God and His word. Try spending just a few moments preparing your heart for the day ahead by focusing on God. Read a few verses of scripture or sing a familiar hymn or praise song. “When you focus on God it will give you stability throughout your day because your mind will be on the God whom you have just praised” (Fern Nichols).
5.Get Moving. Research shows the many benefits of exercising. It decreases stress, helps weight loss, increases happy feelings, boosts immunity and helps you sleep better. Join a fun class (cycling, Zumba), play a sport (tennis, softball) or walk daily. Enlist a friend. Having someone to encourage you to stay at it is very important.
6. Get Support. Being a parent is very tough.
- Share your struggles with others
- Seek great advice and give yourself some breaks.
- Take advantage of church ministries. Let your child be in the nursery and/or junior church. Join a Moms group such as MOPS or Mom to Mom.
- Get revived by the sermon and worship.
Reference: “Stress Busters for Moms” by Arlene Pellicane. Thriving Family Magazine. April/May 2016. https://www.focusonthefamily.com/parenting/parenting-roles/stress-busters-for-moms
Dad Summer Survival Tips
Work from home when possible. Set up standing play dates with friends and parents can reciprocate. If you have a deadline, give kids a project and use a timer. Make rewards: one uninterrupted hour equals pitcher of lemonade, two quiet hours equals swimming pool time.
Hire a temporary nanny. High school students make excellent babysitters. Meet your neighbors. Figure out who is responsible\.
Enroll kids in Summer camps and VBS. Community centers and the YMCA usually have the best camp prices and the longest hours.
Designate one day per week to a summer tradition such as eating breakfast in the park or going out for ice cream. Keep the promise.
Invite family. Be clear that the children will be home and you need to work, so this is a chance for bonding. You might be surprised at the ways your loved ones want to help.
Respect summer as a break from school. Include plenty of time outdoors for imaginative play and social interactions. Even if you don't have the luxury to slow down, children can. Give them a break.
More Mommy Survival Tips
Pray all the time for God’s grace and wisdom, patience and a grateful attitude. Phil 4: 6-7 . . in every situation, by prayer and petition, with thanksgiving, present your requests to God.
Praise! Put on Christian music and Praise the Lord! This promotes a positive focus and brings peace to a stressful day. Enjoy Steven Curtis Chapman’s “Be Still” or for activity try TobyMac and/or Mandissa.
Ask for help. Ask other parents for advice and help when you need it.
- MOPS (Mothers of Preschoolers) at Hope Christian Fellowship, Lisbon. 1st Thurs 9:30 - 11:30 am. (Sept-May, free child-care)
- Mom to Mom at Northside Community Church, E. Liverpool, 3rd Thursday of the month (Sept-May, free child-care).
and the door will be opened to you.
Give you and your kids some grace. God doesn’t expect us or our children to be perfect. Thank God for grace and give it out to yourself and others. John 1:16 Out of his fullness we have all received grace.
Reference: http://www.sheknows.com/parenting/articles/1036423/summer-survival-guide-for-working-parents
What is “Prayer in Motion”? - Why Try It?
The purpose of Prayer in Motion otherwise known as Sign Chi Do is
to reconnect our entire being to our LORD and Savior Jesus who said, “I am the Way, the Truth and the Life.” (John 14:6)
It is a means of engaging in a deeper prayer experience by:
- Connecting the mind with the body and spirit.
• Using slow rhythm and mindfulness of the spirit
• Allowing the words and motions to resonate and be anchors
• Filling the mind with prayers
• Anchoring us totally in experiencing the Truth.
The creator of Prayer in Motion is Dr. Anne Borik, an exercise physiologist/medical doctor. Her background and faith has already impacted many people and she is recognized internationally. She
describes prayer as being “oxygen for the soul.” She relates that stress suffocates the soul and prayer relieves the constriction of stress and sin.
What are the benefits of Prayer in Motion?
• Connects your mind, body and soul.
• Maintains a healthy temple for the Holy Spirit to dwell.
• Beneficial in Arthritis, Diabetes, Heart Disease & Parkinson's.
• Manages stress, anxiety, insomnia and related conditions.
• Regular practice helps maintain balance, flexibility, cognition and an overall sense of well being
Try it at home: A favorite is “Be Still” from Psalm 46:10. The link is
http://www.signchidoprayer.com/videos/pray-in-motion/psalm-4610-be-still-and-know-that-i-am-god. Many of the videos can be found at: http://www.signchidoprayer.com/videos/pray-in-motion
Try it with Dr. Borik herself on July 16th in North Jackson, Ohio! She will be conducting a facilitator training from 8-4: 30. Cost is $40 and includes breakfast and lunch. See our website for more information: valleyparishnurseministry.org. or call 330-382-9440.
Try it at the (free) Health and Wellness Expo September 17th at the Calcutta YMCA. Details also on valleyparishnurseministry.org
Reference: Borik, A., Retrieved at http://www.signchidoprayer.com/ on 6/27/2016
Tai Chi Exercises Excellent for Fall Prevention
If you could prevent a fall would you do it? The Center for Disease Control (CDC) states that falls in older adults are related to decreased muscle strength, reduced sensation in lower limbs and a loss of righting reflexes. Since balance is the key element to preventing a fall it makes sense that aspects of it can be enhanced through training. CDC now recommends that older adults take Tai chi classes at least twice a week. To reduce fall risk Tai chi needs to be practiced for at least 50 hours.
What is Tai Chi? Tai Chi consists of moving from one stance to another in a slow, coordinated and smooth way. This trains students in improved mobility and increased body awareness. Tai Chi teaches “correct” movement of lower limbs and proper gait with appropriate weight transfer and posture. Tai Chi leaders are trained to be mindful of any medical or physical conditions that might interfere with standard Tai Chi movements.
Tai Chi programs involve several key elements that:
Relax muscles Lowers the center of gravity
Increases load on lower limbs over time
Increases sensation/awareness of lower limb movement
Shift weight from leg to leg through incremental movements.
Increase muscle strength
Benefits of Tai Chi
Decrease falls 24% to 50%
Improves posture/muscle strength
Improved bone mineral density
Lowers blood pressure
Reduced arthritis symptoms
Improved immune response
Improved cognition
Local Tai Chi classes are offered at the Hancock County Senior Center (304) 387-1873 and the Calcutta YMCA (330-385-6400).
Try it at the (free) Health and Wellness Expo September 17th at the Calcutta YMCA. Details also on valleyparishnurseministry.org
Reference: Tai Chi Principles for Falls Prevention in Older People retrieved 6/25/ 16 from http://www.cdc.gov/HomeandRecreationalSafety/Falls/compendium/pdf/Voukelatos.pdf
May / June 2016
Why We Still Need Blood Pressure Sunday
Facts:
Systolic Blood Pressure is the pressure on the arteries when the heart beats. Normal is below 120; between 120 to 139 is prehypertension. 140 or higher is considered high blood pressure.
Diastolic Blood Pressure is the pressure in the arteries when the heart rests. Normal is less than 80; between 80 and 89 indicates prehypertension; 90 or higher is hypertension.
Why don’t people follow prescribed treatment plans?
Effect: The systolic blood pressure lowers by 5 to 20 points for every 20 pounds lost. Even losing 5 -10 pounds can help lower blood pressure.
Activity: Start a group that follows the DASH diet for a whole week
Effect: This plan is high in fruits, vegetables, and low-fat dairy. Sticking to it can provide a systolic blood pressure drop of 8 to 14 points.http://www.dashdietoregon.org/files/dash/pdf/sample_1_day_dash_tracker_2000.pdf
Activity: Read labels for salt. Use < 2400 mg a day.
Effect: This can lower your number 2 to 8 points.
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Track-Your-Sodium_UCM_449547_Article.jsp#.VxmbCXpOvIU
Activity: Be active with a buddy
Effect: Try 30 minutes of activity most days of the week. This cuts you blood pressure by 4 to 9 points
Reference: Thompson, D., Nearly Half of Americans Have Uncontrolled High BP, WebMD news from HealthDay reveieved 4/21/16 from http://www.webmd.com/hypertension-high-blood-pressure/
news/20151112/nearly-half-of-americans-with-high-blood-pressure-not-controlling-it-cdc?page=2
Suspect the Salty Six
Do you know the top six foods that contribute the most sodium to our diets? Trouble is that these foods don’t necessarily taste salty and they can really add up when we eat them frequently. Actually more than 75 percent of the salt we eat is already in our food before we buy it. So it’s not about the salt shaker.
Kids and Sodium
About 90% of kids consume too much sodium. This is worrisome because it shapes their taste early in life. Foods that add the most sodium to the diet, ages 6-18:
Pizza Bread/rolls Cold cuts/cured meats
Savory snacks Sandwiches Cheese
The sodium kids eat comes from every meal and snacks:
15% at breakfast 30% at lunch
39% at dinner 16% as snacks
Parents and caregivers can help lower sodium consumption by setting a good example and choosing how foods are produced, purchased, prepared and served.
Reference: Sodium, S., The Salty Six at http://sodiumbreakup.heart.org/salty-six-surprising-foods-add-sodium-diets/ retrieved on 4/21/16
When You Visit Elderly – Consider a ‘Life Review’
Often when you visit with elderly they will volunteer to tell you their ‘life story.’ Some may shy away from this openness but almost everyone has “unfinished business.” Offering time to listen is a valuable gift of time and may serve to assist that person to complete their lives.
Many find dignity when they recall significant life events and life contributions. This can aide in finding meaning in the past when failing health may seem to steal a sense of fulfillment.
Life review can help someone to:
If the person is religious or spiritual the ‘life review’ may identify key spiritual experiences or milestones. For a family member or close friend you may want to audio or video record them telling their life stories. What a great way to preserve family history!
If you find this a bit difficulty you may start by looking through photo albums. Be prepared. Some may need to cope with emotions, grief, or unresolved life events evoked by this activity. Helping them see the positive along with the negative can lead to completion of life goals. Some may need to seek peace within themselves, with God or with others. You can be the instrumental link to that happening!
Even if someone describes themselves as neither spiritual nor religious there may be opportunities to listen. You don’t have ask them if they want to do a life review. You can just make it a conversation about the “old days.” In doing this you are offering an opportunity for contentment and closure. Your time and a prayer is a great way to share your love for others and the Lord!
Reference: Ferrell, B., Helping Terminally Ill Patients Do a 'Life Review' retrieved at
http://www.medscape.com/viewarticle/861666_2 on April 14, 2016
Do you have “Sitting Disease?”
Perhaps you have what is called a “desk sentence” or “sitting disease.” Researchers now estimate most Americans spend more than 7.7 to 15 hours a day in sedentary behaviors. This can total nearly 60 percent of our waking hours.
Sitting has hazardous effects such as
Facts:
- 47% of Americans with hypertension are not controlled.
- 2 in 3 people over the age of 60 have high blood pressure.
- 1 in 3 people between 40 and 59 have the condition.
Systolic Blood Pressure is the pressure on the arteries when the heart beats. Normal is below 120; between 120 to 139 is prehypertension. 140 or higher is considered high blood pressure.
Diastolic Blood Pressure is the pressure in the arteries when the heart rests. Normal is less than 80; between 80 and 89 indicates prehypertension; 90 or higher is hypertension.
Why don’t people follow prescribed treatment plans?
- It’s hard to stick to a healthy diet when others aren’t
- Lifestyle changes are hard to make without social support.
- People don’t feel sick and feel they don’t need treated.
How can family and church friends help? Encourage regular BP readings. Consider a taking a healthy cooking class. Churches could start with one healthy fellowship dinner a year.
Effect: The systolic blood pressure lowers by 5 to 20 points for every 20 pounds lost. Even losing 5 -10 pounds can help lower blood pressure.
Activity: Start a group that follows the DASH diet for a whole week
Effect: This plan is high in fruits, vegetables, and low-fat dairy. Sticking to it can provide a systolic blood pressure drop of 8 to 14 points.http://www.dashdietoregon.org/files/dash/pdf/sample_1_day_dash_tracker_2000.pdf
Activity: Read labels for salt. Use < 2400 mg a day.
Effect: This can lower your number 2 to 8 points.
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Track-Your-Sodium_UCM_449547_Article.jsp#.VxmbCXpOvIU
Activity: Be active with a buddy
Effect: Try 30 minutes of activity most days of the week. This cuts you blood pressure by 4 to 9 points
Reference: Thompson, D., Nearly Half of Americans Have Uncontrolled High BP, WebMD news from HealthDay reveieved 4/21/16 from http://www.webmd.com/hypertension-high-blood-pressure/
news/20151112/nearly-half-of-americans-with-high-blood-pressure-not-controlling-it-cdc?page=2
Suspect the Salty Six
Do you know the top six foods that contribute the most sodium to our diets? Trouble is that these foods don’t necessarily taste salty and they can really add up when we eat them frequently. Actually more than 75 percent of the salt we eat is already in our food before we buy it. So it’s not about the salt shaker.
- Breads and Rolls – Eaten several times a day the sodium adds up. Check labels to find lower-sodium varieties.
- Cold Cuts and Cured Meats –Six thin slices or 2 oz. of deli meat can contain about 50% of recommended dietary sodium. Look for lower-sodium varieties.
- Pizza – A slice of pizza with several toppings can contain more than half of your daily recommended sodium. Limit the cheese and add more veggies to your next slice.
- Poultry – Because preparation methods vary you will find a wide range of sodium. Choose wisely.
- Soup – Sodium in one cup of canned soup can be as much as 940 milligrams – more than half your daily recommended intake. Check to find lower sodium varieties.
- Sandwiches – or burger from a (fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium. Try half a sandwich with a side salad instead.
Kids and Sodium
About 90% of kids consume too much sodium. This is worrisome because it shapes their taste early in life. Foods that add the most sodium to the diet, ages 6-18:
Pizza Bread/rolls Cold cuts/cured meats
Savory snacks Sandwiches Cheese
The sodium kids eat comes from every meal and snacks:
15% at breakfast 30% at lunch
39% at dinner 16% as snacks
Parents and caregivers can help lower sodium consumption by setting a good example and choosing how foods are produced, purchased, prepared and served.
Reference: Sodium, S., The Salty Six at http://sodiumbreakup.heart.org/salty-six-surprising-foods-add-sodium-diets/ retrieved on 4/21/16
When You Visit Elderly – Consider a ‘Life Review’
Often when you visit with elderly they will volunteer to tell you their ‘life story.’ Some may shy away from this openness but almost everyone has “unfinished business.” Offering time to listen is a valuable gift of time and may serve to assist that person to complete their lives.
Many find dignity when they recall significant life events and life contributions. This can aide in finding meaning in the past when failing health may seem to steal a sense of fulfillment.
Life review can help someone to:
- recognize their life accomplishments
- address unresolved emotions
- realize the significance in rearing/mentoring others
- pass on their values to the next generations
- acknowledge the need for forgiveness
- offer a willingness to forgive someone.
If the person is religious or spiritual the ‘life review’ may identify key spiritual experiences or milestones. For a family member or close friend you may want to audio or video record them telling their life stories. What a great way to preserve family history!
If you find this a bit difficulty you may start by looking through photo albums. Be prepared. Some may need to cope with emotions, grief, or unresolved life events evoked by this activity. Helping them see the positive along with the negative can lead to completion of life goals. Some may need to seek peace within themselves, with God or with others. You can be the instrumental link to that happening!
Even if someone describes themselves as neither spiritual nor religious there may be opportunities to listen. You don’t have ask them if they want to do a life review. You can just make it a conversation about the “old days.” In doing this you are offering an opportunity for contentment and closure. Your time and a prayer is a great way to share your love for others and the Lord!
Reference: Ferrell, B., Helping Terminally Ill Patients Do a 'Life Review' retrieved at
http://www.medscape.com/viewarticle/861666_2 on April 14, 2016
Do you have “Sitting Disease?”
Perhaps you have what is called a “desk sentence” or “sitting disease.” Researchers now estimate most Americans spend more than 7.7 to 15 hours a day in sedentary behaviors. This can total nearly 60 percent of our waking hours.
Sitting has hazardous effects such as
- increased risk of heart disease
- increased risk of diabetes
- diminishing the ability to efficiently burn fat.
So what can you do? Relax, you don’t have to get sweaty or buy gym clothes. Research shows that sitting for 60 minutes and then moving for 3 minutes can significantly improve your health and well-being. These three minutes can include standing, walking or
performing light stretches.
Yes just three minutes can make a huge difference.
How can I make this fit into daily work life? Start by using a timer or your email calendar to alarm and remind you to simply move.
What counts? - Stand or pace when talking on the phone!
- Stand when doing deskwork
- Stand up and walk to deliver a message
- Perform deep breathing
- Stretch your shoulders and arms
- Turn on some music and dance for a few minutes
Perhaps your office has a suggestion box. Let’s promote “recess” as a time to have fun, to rejuvenate, and to get up and move for a few minutes throughout our day. Get the boss involved first. Be creative. Feature a “move of the week” and challenge each other to do it as a team member. Suggest that it will improve moods, productivity levels and less “sick days.” They just might move on it.
Reference: On the move initiative, retrieved at https://onthemovechallenge.welcoa.org/challenge/21/learnon on April 20 2016
March / April 2016
Dealing with Eye Stress
March is "Save Your Vision" month. If you are like me it's easy to feel eyestrain during the day and in the evening. We live in a visually demanding world. A typical day may involve spending long hours reading, working at a desk of staring at a computer.
Eye fatigue can be increased by:
· improper lighting
· uncomfortable seating
· incorrect viewing angles
· improper reading or working distances
The following are several key signs and symptoms of eyestrain:
Sore or tired eyes
Itching or burning sensations
Sensitivity to light
Dry or watery eyes
Headaches
Difficulty focusing
Computer Tips
Monitor - The top should be below eye level. This lessens strain on the eyes and neck. Adjust the screen brightness for comfort. Avoid glare. Adjust curtains or blinds or reposition the monitor.
Proper Lighting - If overhead lights are harsh consider using an adjustable shaded lamp.
Rest Breaks - Look away from the computer several minutes every hour. Stand up and walk around or do alternate tasks. Blink often and consider using artificial tears.
Posture - When seated feet should be flat on the floor. Elbows should have a 90 degree angle and your hands should be tilted up slightly
Simple adjustments can reduce or prevent eyestrain. But if you continue to experience eye-related symptoms, don’t hesitate to see an optometrist.
Reference: American Optometric Association, 2016, Dealing with Visual Stress at School or on the Job, Retrieved on 2/21/16 from http://www.aoa.org/patients-and-public/good-vision-throughout-life/adult-vision-19-to-40-years-of-age?sso=y
Easter: Forgiveness and New Beginnings
Easter is a constant reminder of the power of God’s forgiveness and grace. The human process of forgiveness is also powerful and a process of God’s grace. We know that God wants us to “forgive others as He has forgiven us.” What many of us don’t know is that forgiving other is good for our health and may help them find God.
What happens physiologically with long term unforgiveness and anger? According to Karen Swartz, M.D., practicing psychiatrist, some of the negative health consequences are “high blood pressure, anxiety, depression and a poor immune response. You’re constantly putting your energy somewhere else.”
What if just thinking about the person changes my mood? Physiological and emotional changes happen if you are upset or agitated about a conflict. That’s not necessarily healthy and may be a red flag that forgiveness is needed.
Does unforgiveness affect other areas of my life? It’s no wonder that negative thoughts spill over into other relationships.
Is it possible to forgive and forget? Some occurrences are easier to move past and rebuild upon. There are other things like violence and abuse that are life changing. Consider if the situation is a consuming factor in your life. If so, seeking direction to deal with the deeper issues would be wise.
Does forgiveness change the “wrong”? Acts or words can be thoughtless. They change your view of the person. You trust them differently. Pretending it never happened is not reality. Forgiveness can help you see the person in a new light. It can bring healing.
If you need more input on the subject, consider the following books by Dr. Lewis Smedes, The Art of Forgiving, and Forgive and Forget: Healing the Hurts We Don't Deserve
Reference: Swartz, K., 2014, The Healing Power of Forgiveness, John Hopkins Medicine, retrieved on 2/28/16 from http://www.hopkinsmedicine.org/news/publications/johns_hopkins_health/summer_2014/the_healing_power_of_forgiveness
Consider: It’s amazing how powerful it is for someone to apologize.
Isn’t the need for forgiveness two sided? Usually, but sometimes “one” can see the need while the other has “no clue” of the need. Erroneously, sometimes people feel when they apologize they are taking all the responsibility. Usually, each person has contributed to the misunderstanding and the difficulty. Sometimes forgiveness can be facilitated by one person saying, I’m very sorry that this happened even without taking responsibility.
What are the physical health benefits of forgiveness? Research proves many issues get better after conflict is resolved. Blood pressure is lower. Fewer medicines are needed. Sleep habits improve. Generally people feel better and have fewer physical complaints.
How does the process of forgiveness start? Be honest with yourself. Talk to God about it. Thinking about making a choice to forgive is a start. Then, begin to pray for the other person. Remember, it may be prudent to decide whether or not to maintain a relationship.
Can forgiveness benefit me and the other person? It’s possible. It may open their eyes so they can see God’s forgiveness. Humanly, we need God’s help through the process. Ultimately you could and probably should think you are not only pleasing God but also freeing yourself from the bondage of unforgiveness.
Learning to Forgive I don’t think “humans” can instantly forgive. Giving it time and getting objective input is important. That input could come from a close friend, a religious adviser or a mental health professional.
Consider:
- Identify what the problems are
- Prayer and God’s words on forgiveness
- Allow the process to change your thoughts from negative to positive.
Teaching Kids Gratefulness
Ever wonder how in a culture of “entitlement” kids will not follow the leader? Ever witness a temper tantrum over buying a toy in a store? Ever consider how a child learns the difference between a "need" from a “want?”
Here’s what one family has tired. Better yet it seems to be working.
At the beginning of every month they give each child a lump sum of money based on their age which they earn for doing chores. Throughout the month the child can spend or save the money for what they want. The parents buy what they need like shoes, a new pair of jeans when one is worn, haircuts and music lessons.
Kristen Welch, author of Raising Grateful Kids in an Entitled World feels that children are learning these lessons:
- Thinking before they spend.
- Learning the value of a dollar.
- Saving for something they really want.
- Learning how to make responsible choices.
- Realizing the difference between wants and needs.
Admittedly, making these kinds of changes would not be easy. It would be hard saying “no” at times. It would be hard to watch children spend every dime early in the month. The alternative could be saying “yes” too often and putting children at a long term risk of not knowing how to handle money and not being grateful for what they have.
The joys can come from watching them save, watching them give money to good causes. Any practice that encourages faith in God and serving others is worthwhile. Having them say “thank you” and knowing they really mean it is also a joyful reward for a job well done. For more insight you can read Kristen Welch’s book Raising Grateful Kids in and Entitled World.
Reference: Mai, Jessica A couple wary of spoiling their kids made a single money decision that changed their family for the better Retrieved on 2/ 18/16 at
https://www.yahoo.com/finance/news/couple-wary-spoiling-kids-made-170000923.html
January / February 2016
Need to Overcome Everyday Anxiety?
Anxiety that threatens our peace of mind, spontaneity, happiness can also affect our health, our lifestyle, work and relationships.
Here's helpful guidance: Six Ways to Overcome Everyday Anxiety
1. Develop a "relaxation response." Look into coping tools such as relaxation exercises, meditation, imagery, visualization and positive self-talk. By training yourself to become aware of your physiological symptoms of anxiety, you can use these tools to trigger your relaxation response.
2. Take charge of your “emotional response” to the situation. Don’t let emotions control your life. Elect not to believe the negative thoughts you might have.
3. Avoid "awfulizing” or anticipating the worst. Actively stop such thoughts and substitute positive thought. Begin to imagine ways you can cope and say "I can cope with this.”
4. Take care of yourself. Do you need to lighten your load or balance in your life? Are you having enough fun? What can you eliminate, delegate, or modify to minimize frustration? What can you change to maximize the satisfaction you're getting out of life?
5. Be aware of your vulnerable areas. Identify what makes you feel nervous or inadequate. Select an area where improving your performance, and your self-image, might make you less vulnerable to anxiety. For example, if you worry about others opinions, you might request some feedback and set goals to help you overcome a weakness. This emotional shock-absorber can help you to be equipped to handle the stresses that inevitably arise.
6. Seek help for extreme anxiety. Sometimes anxiety can be completely out of proportion for the situation and may persist long after the perceived danger has passed. Anxiety disorders are illnesses just as real as appendicitis or ulcers, and may you need help to heal.
Reference: Anderson, J. & Wheeler, E., Overcoming Everyday Abbey Press Care Note - #20688
Learning How to Apologize
Sometimes people have different apology languages. A person may apologize but it is not perceived as such. Authors Gary Chapman and Jennifer Thomas state there are five distinct languages of apology.
Here are some examples.
Expressing regret – “I am sorry. I feel bad."
Accepting responsibility - "There’s no excuse. It was wrong."
Making restitution - "What can I do? How can I regain your trust?”
Communicating repentance - "I do not want this to continue happening. Help me think of ways I can change
my behavior."
Requesting forgiveness - "I need help. Will you please forgive me?"
So how can I know my family member’s apology language? Simply ask the person, "What do you expect a
person to say or do when they want to apologize?” They will usually say two of the above. Take note
Sincerely say what they need to hear next time.
Will this new method work? It should remove emotional barriers and restore closeness and trust quickly.
Used correctly it creates a loving and safe environment where even children can learn it also.
Teaching Children How to Apologize
Authors Gary Chapman and Jennifer Thomas recommend:
Reference: Chapman, G. & Thomas, J., When Your Apology Falls Flat retrieved from Thriving family.com on Dec. 30, 2015 at http://www.thrivingfamily.com/Features/Magazine/2011/when-your-apology-fallsflat.asp
x?refcd=271106&utm_source=nl_focusenews&utm_medium=email&utm_campaign=311801&refcd=311801
How Long Does It Take to Build a New Habit?
One social psychological study published in 2009 gives us a good idea. Ninety-six people choose to begin a new habit over a 12-week period. Some people chose simple habits others choose more difficulty ones.
How long did it take the new behavior to be automatic?
On average, it took 66 days and could take 8 months or more.
What other factors affect how long it takes? It seems to depend on the behavior, the person, and the
circumstances.
The good news. The researchers found that “missing one opportunity” did not affect the habit formation process. In other words, it doesn’t matter if you mess up now and then. Begin again.
Finding Inspiration in the Long Road - Avoid Discouragement.
· “I can do all things through Christ who strengthens me. Philippians 4: 13 (NKJV)
· Don’t expect perfection. Realize that making a mistake once or twice has no real impact on your
long-term habits. Treat failure like a scientist. Expect mistakes. Develop strategies to get back on track.
· Don’t expect it to be easy. Embrace the process. Write down why you want to commit to this change of habit.
Post your thoughts to encourage yourself.
· Find someone with the same goal. Commit to keeping each other accountable.
· Give yourself credit for small incremental improvements. Journal your achievements.
· Embrace it may be a long, slow journey to reach your goal. The determination to keep up the repetition
will pay off.
· If you try something for a few weeks and it doesn’t become a habit, you did try and you
learned from it.
What matters in the end is that you made the change, not how long it took to make the change.
Reference: Clear, J., How long does it actually take to form a new habit?, Huffington Post retrieved at http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html on Dec. 30, 2015
Joy in Journaling - Is it for You?
Have you experienced the relief that comes from talking about a problem with a trusted friend or professional? Research has
revealed that a simple practice of journaling can be powerful for healing trauma and increasing joy. It may also help you reach your 2016 goals.
Here’s why it works: Writing organizes your ideas and helps to gain clarity on a subject. It helps you get acquainted with you true self, your thoughts and feeling. It can produce a calming effect to help find a solution or to “move on.” Style is not important. You don’t have to spell correctly, be clever or original.
Create a New Habit. Try this for 66 days.
1. Write your gratitude not only your annoyances. Gratefulness is a positive emotion.
2. Write about the best version of your life. Imagine an ideal outcome for 2016 and beyond.
Make it realistic and believable to you. Inspire yourself.
3. Write a love letter. Express your deep appreciation and admiration. Focused on the person’s
wonderful qualities, and how they have affected your life. You can choose to send it or not.
4. Write about the new habit you are working on. State whether or not you did the behavior and how
automatic the behavior felt.
5. Write about journaling. Do you love it or hate it? How has it helped you?
Does this seem overwhelming? Set a 10 minute timer. Only write during that time. If you enjoy it keep going.
Reference: Kunishi, T., Benefits of journaling: even better than talking about it. Retrieved from email in 2015 from subscribing to http://deeplyhappy.ontraport.com
Anxiety that threatens our peace of mind, spontaneity, happiness can also affect our health, our lifestyle, work and relationships.
Here's helpful guidance: Six Ways to Overcome Everyday Anxiety
1. Develop a "relaxation response." Look into coping tools such as relaxation exercises, meditation, imagery, visualization and positive self-talk. By training yourself to become aware of your physiological symptoms of anxiety, you can use these tools to trigger your relaxation response.
2. Take charge of your “emotional response” to the situation. Don’t let emotions control your life. Elect not to believe the negative thoughts you might have.
3. Avoid "awfulizing” or anticipating the worst. Actively stop such thoughts and substitute positive thought. Begin to imagine ways you can cope and say "I can cope with this.”
4. Take care of yourself. Do you need to lighten your load or balance in your life? Are you having enough fun? What can you eliminate, delegate, or modify to minimize frustration? What can you change to maximize the satisfaction you're getting out of life?
5. Be aware of your vulnerable areas. Identify what makes you feel nervous or inadequate. Select an area where improving your performance, and your self-image, might make you less vulnerable to anxiety. For example, if you worry about others opinions, you might request some feedback and set goals to help you overcome a weakness. This emotional shock-absorber can help you to be equipped to handle the stresses that inevitably arise.
6. Seek help for extreme anxiety. Sometimes anxiety can be completely out of proportion for the situation and may persist long after the perceived danger has passed. Anxiety disorders are illnesses just as real as appendicitis or ulcers, and may you need help to heal.
Reference: Anderson, J. & Wheeler, E., Overcoming Everyday Abbey Press Care Note - #20688
Learning How to Apologize
Sometimes people have different apology languages. A person may apologize but it is not perceived as such. Authors Gary Chapman and Jennifer Thomas state there are five distinct languages of apology.
Here are some examples.
Expressing regret – “I am sorry. I feel bad."
Accepting responsibility - "There’s no excuse. It was wrong."
Making restitution - "What can I do? How can I regain your trust?”
Communicating repentance - "I do not want this to continue happening. Help me think of ways I can change
my behavior."
Requesting forgiveness - "I need help. Will you please forgive me?"
So how can I know my family member’s apology language? Simply ask the person, "What do you expect a
person to say or do when they want to apologize?” They will usually say two of the above. Take note
Sincerely say what they need to hear next time.
Will this new method work? It should remove emotional barriers and restore closeness and trust quickly.
Used correctly it creates a loving and safe environment where even children can learn it also.
Teaching Children How to Apologize
Authors Gary Chapman and Jennifer Thomas recommend:
- Help them realize and accept responsibility for their behavior.
- Teach them that their actions affect others.
- Role play: Have them say a “pretend” hurting word or tell you an example of a mean behavior. Use building blocks to make a wall between you and them. Explain a sincere apology will destroy the wall but they should be careful not to build the wall again. If they don’t apologize the wall stays.
- When harsh words or unfair treatment happens and is your fault, apologize right away. Also tell your children the times you've needed to apologize.
- Later, teach them the five languages of apology.
Reference: Chapman, G. & Thomas, J., When Your Apology Falls Flat retrieved from Thriving family.com on Dec. 30, 2015 at http://www.thrivingfamily.com/Features/Magazine/2011/when-your-apology-fallsflat.asp
x?refcd=271106&utm_source=nl_focusenews&utm_medium=email&utm_campaign=311801&refcd=311801
How Long Does It Take to Build a New Habit?
One social psychological study published in 2009 gives us a good idea. Ninety-six people choose to begin a new habit over a 12-week period. Some people chose simple habits others choose more difficulty ones.
How long did it take the new behavior to be automatic?
On average, it took 66 days and could take 8 months or more.
What other factors affect how long it takes? It seems to depend on the behavior, the person, and the
circumstances.
The good news. The researchers found that “missing one opportunity” did not affect the habit formation process. In other words, it doesn’t matter if you mess up now and then. Begin again.
Finding Inspiration in the Long Road - Avoid Discouragement.
· “I can do all things through Christ who strengthens me. Philippians 4: 13 (NKJV)
· Don’t expect perfection. Realize that making a mistake once or twice has no real impact on your
long-term habits. Treat failure like a scientist. Expect mistakes. Develop strategies to get back on track.
· Don’t expect it to be easy. Embrace the process. Write down why you want to commit to this change of habit.
Post your thoughts to encourage yourself.
· Find someone with the same goal. Commit to keeping each other accountable.
· Give yourself credit for small incremental improvements. Journal your achievements.
· Embrace it may be a long, slow journey to reach your goal. The determination to keep up the repetition
will pay off.
· If you try something for a few weeks and it doesn’t become a habit, you did try and you
learned from it.
What matters in the end is that you made the change, not how long it took to make the change.
Reference: Clear, J., How long does it actually take to form a new habit?, Huffington Post retrieved at http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html on Dec. 30, 2015
Joy in Journaling - Is it for You?
Have you experienced the relief that comes from talking about a problem with a trusted friend or professional? Research has
revealed that a simple practice of journaling can be powerful for healing trauma and increasing joy. It may also help you reach your 2016 goals.
Here’s why it works: Writing organizes your ideas and helps to gain clarity on a subject. It helps you get acquainted with you true self, your thoughts and feeling. It can produce a calming effect to help find a solution or to “move on.” Style is not important. You don’t have to spell correctly, be clever or original.
Create a New Habit. Try this for 66 days.
1. Write your gratitude not only your annoyances. Gratefulness is a positive emotion.
2. Write about the best version of your life. Imagine an ideal outcome for 2016 and beyond.
Make it realistic and believable to you. Inspire yourself.
3. Write a love letter. Express your deep appreciation and admiration. Focused on the person’s
wonderful qualities, and how they have affected your life. You can choose to send it or not.
4. Write about the new habit you are working on. State whether or not you did the behavior and how
automatic the behavior felt.
5. Write about journaling. Do you love it or hate it? How has it helped you?
Does this seem overwhelming? Set a 10 minute timer. Only write during that time. If you enjoy it keep going.
Reference: Kunishi, T., Benefits of journaling: even better than talking about it. Retrieved from email in 2015 from subscribing to http://deeplyhappy.ontraport.com
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