Health Education/Medical Support

6 Tips for Thriving This Holiday Season

Lifestyle Medicine SJMAA

Along with laughter and good cheer, the holidays often bring busier schedules, an abundance of indulgent food and drink and increased financial stress, all of which can have a negative effect on our physical and mental health. The good news is looking at the holidays through the six pillars of Lifestyle Medicine gives us the opportunity to rethink those holiday traditions that don’t contribute to our whole-health and focus instead on prioritizing self-care so that we can truly thrive this holiday season.

Mange Stress Better

Stress can play a part in headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression and anxiety.
Chronic stress coupled with acute stressors that we may experience during the holidays leave the body overstimulated with high levels of basal cortisol which in turn increases inflammation and causes or worsens disease.
Tools such as regulated breathing, positive thinking, meditation, gratitude, and exercise can become daily ways to help manage stress and fight inflammation.

Eat Smarter

Food truly is medicine. Beyond the physical benefits that a healthy diet affords us, food also effects our mood.
It can be especially challenging to make healthy food choices during the holidays. Remind yourself to eat slowly and savor each bite, especially when it comes to calorie dense foods.
Be truly present when sharing a meal with those you care about by disconnecting from electronics.

Sleep More Soundly

Getting a good night’s sleep is one of the most important things we can do for our overall health and well-being. Sleep deprivation leaves the brain exhausted, and chronic sleep deprivation is strongly correlated with behavioral health issues, such as depression, anxiety and substance use.
Setting ourselves up for a restorative night of sleep takes preparation, so let’s strive to set and stick to a sleep routine that allows for 7-8 hours of sleep per night in a cool, dark place and try to disconnect from screens two hours before bedtime.

Connect with Others

Social connections and relationships affect our physical, mental and emotional health, and research shows that the single most important predictor of human happiness and long life is having strong social connections.
There is evidence that health related measures like blood pressure and heart rate improve even with short, positive social interactions. So, let’s try something as simple as chatting with the person in line next to us while doing our holiday shopping, or smiling as we pass each other in the hallway- these positive micro interactions scattered throughout our day can have a big impact.
While technology can improve social connectedness in some cases, research finds that those who use social media the most are at a higher risk for depression, so let’s be mindful of how we use technology to support social connections in our life.

Move More

Consistent regular exercise benefits us both mentally and physically.
Moving our bodies, especially in nature, can do wonders for our whole health. In fact, studies show that being active for as little as 10 minutes per day can positively impact our mood.
So even as the days get shorter and colder, make it a priority to move naturally throughout the day doing things you love; walk with friends, ride a bike, dance, or play with the children and pets in your life.

Avoid Risky Substances

We know that reducing the intake of items like alcohol, vaping and smoking improve our physical health, but they can also have an impact on our mental health and

happiness. When we are not using substances, we are more able to be present in the moment and notice the positive things around us.

Let’s aim to be aware of when we might be using these substances to alter our reality and focus instead on working to identify positive strategies to cope with life’s daily stressors.

Aging Made Easier

Martha York

Are you in or near retirement age and navigating new waters? Are you living with a chronic health condition like diabetes, chronic pain, or cancer, or caring for someone else trying to manage this along with the rest of life’s challenges? Do you find yourself worrying about things like falling or getting injured due to changes in your body and how you are able to get around?

Any of these situations can be stressful, especially during this COVID-19 era. Region 2 Area Agency on Aging offers several easy-to-join, free, online workshops that help people just like you connect to others and learn ways to better manage your health and lifestyle concerns from the comfort of your own home. There are no age requirements for our Evidence-Based Programs, and anyone in Michigan can take our virtual workshops free of charge

Aging Mastery is a 10-session webinar series that aims to help baby boomers and older adults take key steps to improve their well-being, add stability to their lives, and strengthen their ties to communities. Expert speakers present on topics including exercise, fall prevention, sleep, financial fitness, advance care planning, healthy eating, medication management, healthy relationships, and community engagement. Sessions meet twice a week for 3 hours on Zoom.

Diabetes PATH is an interactive workshop that helps individuals with pre-diabetes or Type 1 or Type 2 Diabetes improve how they manage their situation to cope and feel better. Topics include: monitoring and balancing blood sugar, creating meal plans, decreasing stress, dealing with difficult emotions, and preventing complications. Sessions meet 2.5 hours once a week for 6 weeks on-line using Zoom. Participants will need a webcam and a microphone to participate.

Chronic Pain PATH is an interactive workshop that helps individuals with chronic pain improve how they manage their situation to cope and feel better. Topics include: pacing and planning for optimal energy, dealing with difficult emotions, managing pain and fatigue, getting better sleep, eating healthy, staying active, and positive thinking. Sessions meet 2.5 hours once a week for 6 weeks on-line using Zoom. Participants will need a webcam and a microphone to participate.

Cancer PATH is for individuals with any kind of cancer. Whether newly diagnosed, in active treatment, or living beyond active treatment, this program helps survivors improve how they manage their situation to cope and feel better. Topics include: dealing with difficult emotions, managing pain and fatigue, getting better sleep, eating healthy, staying active, and living with uncertainty or fear of recurrence. Sessions meet 2.5 hours once a week for 6 weeks on-line using Zoom. Participants will need a webcam and a microphone to participate.

Matter of Balance is an interactive workshop where people who have concerns about falling learn to view falls and fear of falling as controllable. They set goals for increasing their activity levels and make changes to reduce their risk of falls. Participants learn and practice exercises to help with their balance. Sessions meet twice a week for 2 hours each via Zoom. Participants will need a webcam and a microphone to participate.

To attend you can use either your smart phone or a computer. We even offer the technical support to help get you started and have loaner tablets available if needed if you live in Jackson, Lenawee, or Hillsdale counties.

Here’s what attendees have to say about the programs:

“The program helped me understand what being an active participant in life means. I hope to make exercise part of my lifestyle….Thanks for making these sometimes hard discussions easier to navigate.”

“Facilitators were well prepared to bring valuable knowledge on how to thrive living with serious illness. They provided a safe place for sharing difficult topics…”

“I truly enjoyed sitting back with others and discussing our issues with them and realizing I am not alone on certain thoughts and emotions. I hope my participation helped others to take the future head on and live life to the fullest! Get out there and do it! You and your family will be better for it!”

Find our program offerings listed at www.r2aaa.net, or CALL the Region 2 Area Agency on Aging to learn more about, and register for, our on-line workshops for: 517-592-1974 or email livingwellprograms@rwaaa.net.

4 Ways Teens Can Use Mindfulness

Jeanette Brooks, Certified Yoga & Meditation Instructor, Coordinator of Mindful Dexter

It’s no secret that adolescence can feel both wildly exhilarating and crushingly overwhelming. Ask any teen in Dexter, Chelsea, Grass Lake, Stockbridge, or Manchester about the struggles their peer group experiences most, and you’ll likely hear accounts of stress, anxiety, depression, and emotional strain.

Mindfulness meditation can be a powerful tool for navigating these intense challenges. And while the word “meditation” might make you think of things like burning incense or chanting, the truth is none of those things define mindfulness. Mindfulness is actually a mental skill that’s rooted in neuroscience, and anyone can learn it. Best of all, there’s a growing body of evidence showing that it supports greater happiness and health—at any age.

What is it? In its simplest sense, mindfulness means paying compassionate attention to the present moment, without judging it. This skill gives our brains a muchneeded break from competing demands, and it can interrupt unhelpful thought patterns. Think of it as mental hygiene—a way to hack into the mental habits that teens (and the rest of us!) often struggle with, things like: chronic worry, regrets about the past, ruminations about the future, and the dizzying cycle of self-critical thoughts.

How do I do it? Mindfulness meditation is a little like skateboarding or playing an instrument—it might feel totally unnatural or even difficult at first. And since our culture tends to reinforce multi-tasking, extreme productivity, and quick shifts in focus, it’ll take a little practice to learn how to focus patiently and compassionately on one thing at a time.

If you’re a teen (or even if you’re not a teen but are curious about trying some mindfulness techniques), experiment with these five ways of leveraging the power of mindfulness:

1 Make friends with the breath.

Your breath is one of the best and simplest tools for building mindfulness. Whether you’re facing a tough test at school, a conflict with a friend, or just sitting on your couch at home, here’s a calming, grounding practice that only takes about a minute: close your eyes, breathe normally, and find the place in your body where you notice your breath the most—maybe it’s your nose, your throat, your chest, or your belly. (There’s no wrong answer here, so wherever your breath feels the most prominent, that’s the “right” place!) Observe that spot for five or six cycles of inhaling and exhaling. Notice how the sensations change, and observe any differences between one breath and the next. Don’t worry about deepening or controlling your breathing or doing anything fancy. Two words: breathe and observe. If your mind wanders to something else (and it will!) that’s okay—let the thoughts come and go and just keep gently coming back to the sensations of breathing.

2 Climb out of the river.

When you’re feeling especially caught up in an intense emotion or thought pattern, try this: instead of fighting against the rushing river of thoughts or getting swept away by the current, close your eyes and imagine yourself climbing up onto the bank of that rushing river. In your mind’s eye, watch the flow of thoughts as they float past. See if you can curiously, compassionately, label each thought: is it a judging by Jeanette Brooks Certified Yoga & Meditation Instructor Coordinator of Mindful Dexter 17 thought? A planning thought? An anxious thought? A regret? Resist the urge to judge any of the thoughts that float by—the key is to just observe without evaluating.

3 Drop in.

In some of the workshops we’ve done at the Chelsea and Dexter Wellness Centers, we teach a practice called “dropping in” because it’s an easy way to drop into the present moment, using your physical senses as a kind of compass. You can do it in as little as 30 seconds, depending on which of your five senses you choose to focus on. Start by resting your vision on one thing, large or small. Notice its color, its shape, and any shadows it creates. Be curious, and resist the urge to judge what you see as pleasant or unpleasant—just give your mind time and space to observe.

When you’re ready, shift your attention to something your fingertips are touching: maybe a pen or pencil, or the fabric of your clothes on your lap. Notice sensations of temperature and texture. Next, move your awareness to what you hear: the noises around you, or sounds from outside of the room you’re in, or even the sound of your own breath. Listen curiously and try to observe without judging. Next, shift to your sense of smell. Again, try to avoid evaluating your experience as pleasant or unpleasant. And if there’s no smell that registers, that’s okay—just observe the fact that the smell is neutral. Finally, move your awareness to your sense of taste: maybe you notice an aftertaste of something you ate recently, or maybe just a neutral taste in your mouth. When you’re finished, take one deep breath to end the practice.

4 Connect.

Even the most well-intentioned among us sometimes struggle to develop mindfulness skills on our own. Practicing with others can be a great support.

Mindful Dexter: This is a FREE opportunity to practice mindfulness meditation in a multi-age setting, and youth are welcome! Sessions are 60 minutes and include guided meditation, a short period of silent meditation, and informal idea-sharing on a mindfulness topic. Learn more at the Mindful Dexter Facebook page.

Therapy Dogs Make A Difference

Shawn Personke

Benefits for Volunteers and Those in Need of Friendly Support

Dexter the English Labrador has a busy schedule at Creekside Intermediate School in Dexter. There are students to meet, teachers to greet, and kids that need a little TLC to help them through the day.

Dexter’s work is part of a growing trend of using trained therapy animals to help people cope, succeed, relax, or connect.

Research by the American Heart Association and others show that spending time with an animal can lower your risk of heart disease and increase levels of serotonin and dopamine — the “happy chemicals” that help your body feel relaxed and calm.

But when that pet is trained to “help,” the benefits multiply for both the pet owner and those they are serving.

Kristin Novak, a teacher at Creekside Intermediate School, is Dexter’s caregiver.

He lives with Novak and her family, but was originally purchased by the Dexter Rotary Club and given to the district as a gift. And it’s a gift that keeps on giving.

“For five years, we dropped him off in the morning and picked him up after school so that he could work with students at Mill Creek,” Novak recalled. “They loved him and he spent quality time tending students in several classrooms and playing in gym class.”

Dexter is now based in Novak’s classroom, where he is creating healthy connections for students and teachers alike. He’s a friendly and comforting presence in the hallways, with people stopping for a quick pet or a “Hi, Dex!”

Novak said they have a dog care team — students who apply for the job to take on the responsibility of walking, feeding, brushing Dexter. The team’s roster changes throughout the year, giving more students the chance to interact, especially important for those who cannot have a pet at home because of allergies or hectic schedules.

She said that Dexter attends counseling groups to provide support, and he generally provides love and goodwill as their school “dog.” It’s common to find a student reading next to him quietly, most days, stroking his fur.

Novak adds that Dexter is valuable in a variety of capacities. While his “day job” is at Creekside, he has also spent time in the greater Dexter community.

After the tornado that hit town a few years ago, Novak said they walked with Dexter to Wylie School, which was offering counseling to families who had been affected, and through Huron Farms, a subdivision that had been particularly hard-hit.

Novak and her family are also on the receiving end of Dexter’s innate compassion.

“We are more loved because of his sweetness, and we are more fit because he begs to go out to play or walk. He is a sensitive soul and will hang with us when we are under the weather for any reason,” Novak said.

Chelsea resident Barb Marshall also knows the value of bringing together pets and people in need.

She takes Bella, her Alliance of Therapy Dogs certified black lab, to St. Joseph Mercy Chelsea, the Chelsea Retirement Community, North Creek Elementary (Bella is the school’s official reading dog), and to the Chelsea Library, where she was named one of the 2016 Library Volunteers of the Year for her work.

Marshall said it’s amazing to see the reaction that their visits have upon people.

“We see the stress level and pain level of patients at the hospital immediately decrease when the dog visits. Nursing home residents look forward to our visit each week, and some residents who are typically non-responsive will brighten up and talk when the dog comes,” said Marshall.

“Our job is to make people smile and bring joy and I would say we accomplish that every time we visit!”

Let’s talk mental health…

Dr. Anne Kittendorf, MD, Michigan Medicine Department of Family Medicine, Dexter Clinic

We recently turned the calendar on an unprecedented year of stress. Many in our community have experienced stress related to loneliness, finances, social unrest or even their own health, health of loved ones, or death of loved ones. You or someone you love may be struggling with substance issues that feel insurmountable. Loneliness is all around us, and sometimes it’s hard to know when is the time to reach out for help.

The answer might be now. Feeling stuck and unable to see the future, losing optimism or enjoyment of hobbies or relationships… difficulty with motivation and feelings of hopelessness are all reasons to seek support. Sometimes the things we know we need to do to help support mental health – exercise, eating healthy, connecting with others, avoiding substances – can feel overwhelming.

I want to reassure you that a good place to start your healing is with your primary care provider. Your medical community is willing and ready to help support you through these difficult times. We can help support you by listening and by helping you find someone to talk to. We can give you advice in how to approach your stressors, or encourage you in self-care. We can help connect you to treatment for addiction, and we can discuss medications that might help you short term or long term.

Perhaps you are reading this, thinking of someone in your life who is struggling with mental health or addiction. There is a heavy burden seeing someone you love struggle, especially when you aren’t sure what you should do, how you can help them, or what resources you can help them find. Please reach out if you are similarly in this situation.

It can feel lonely in these unprecedented times, and it may feel like no one is there or will understand. You may have never needed to talk to someone before about your mental health but know now that something has to change. That’s okay – your medical community can help you with this conversation.

If you feel you cannot access support due to lack of medical insurance, you can start by calling 211 or going to mi211.org which is a resource that may be able to help with insurance or providing options low or no cost care. Counselors are also standing by at 734-544-3050.

As a community, we can help support each other through this uniquely challenging year. If we do this, we will become a stronger and more resilient community, ready to tackle the New Year.

One Big
Connection

Category: Health Education/Medical Support