Category Archive

Lifestyle and Wellness

Post-Traumatic Stress Disorder

2023 March, Lifestyle and Wellness February 24, 2023

There was a time when most people thought of post-traumatic stress disorder — or PTSD — in terms of soldiers who returned home from combat. Today, we know that anyone can develop PTSD at any age, and it can stem from many types of traumas.

Individuals who experience a car wreck, physical or sexual assault, witness a violent crime, a natural disaster, or the sudden loss of a loved one can develop a prolonged feeling of stress or fright long after they’re no longer in danger. Someone who wasn’t directly impacted by a traumatic event may also develop PTSD when they discover that loved one close to them has been involved in one.

PTSD affects people differently. The symptoms — which can develop soon after the traumatic event or appear months later — tend to be categorized into four different types:

  • Re-experiencing symptoms (flashbacks, nightmares)
  • Avoidance symptoms (staying busy, avoiding related places and activities)
  • Arousal and reactivity symptoms (angry outbursts, irritability)
  • Cognition and mood symptoms (trouble concentrating, feeling helpless)

These symptoms can impede a person’s everyday functions and relationships, and rarely get better with time alone. PTSD treatment often includes a combination of talk therapy and medication. Working with a mental health professional to learn to identify and manage trauma triggers can be life-changing for many suffering from PTSD. Certain medications can also help treat symptoms, including sadness, anger, depression, anxiety, and sleeplessness.

Untreated PTSD can cause a person to persistently re-experience their trauma and suffer from prolonged symptoms that negatively impact their everyday life. If you think that you are experiencing PTSD, talk to your physician today. They can help you determine whether you’re suffering from PTSD and, if necessary, refer you to a specialist. If you are experiencing thoughts of self-harm or suicide, please call the National Suicide Prevention Lifeline at 800-273-TALK (8255) (if you are a veteran, dial this number and then press 1 to access the Veteran Crisis Line).

Sources:

https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967
https://www.ptsd.va.gov/
https://medlineplus.gov/posttraumaticstressdisorder.html
https://pubmed.ncbi.nlm.nih.gov/32644555/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2765735/

More Than Sleepy

2023 March, Lifestyle and Wellness February 24, 2023

When someone hears the term fatigue, they likely think of feeling tired — but it’s more than that. Feeling sleepy is a symptom of fatigue, but the overwhelming sense of feeling drained can be the result of many different factors.

Excessive alcohol or caffeine consumption, drug use (both illicit and certain prescription or over-the-counter), lack of exercise, poor sleep, an unhealthy diet, or weight disorders can lead to fatigue. It can manifest in muscle soreness and aches, gastrointestinal problems, irritability, blurriness of vision, trouble concentrating, and other symptoms.

Adjusting your lifestyle through proper diet, stress management, and getting 7–9 hours of sleep each can help alleviate feelings of fatigue. And while it may seem counterintuitive to exercise when fatigued, physical activity is proven to help.

Making lifestyle changes can feel overwhelming, so start small. Avoid caffeine in the afternoons and evenings and swap sugary snacks with fruits and vegetables. Start incorporating some movement (stretching, walking in place, yoga) when watching TV or doing other sedentary activities.

Emotional and mental health issues can also contribute to fatigue, including grief, stress, anxiety disorders and depression, and even boredom. You may want to work with a healthcare provider to manage and cope with any emotional distress that contributes to your fatigue.

If you are experiencing unresolved fatigue that lasts longer than a couple of days or interferes with everyday activities, consult your primary care physician. Some cases of fatigue are a symptom or side effect of another condition that need treatment. Some of these include:

  • Autoimmune disorders
  • Deficiencies (anemia or other vitamins)
  • Hormonal imbalances
  • Diabetes
  • Sleep apnea
  • Many others

Sources:

https://www.mayoclinic.org/symptoms/fatigue/basics/causes/sym-20050894
https://www.healthline.com/health/fatigue
https://my.clevelandclinic.org/health/symptoms/21206-fatigue
https://www.medicalnewstoday.com/articles/248002

Fertility & Family Planning

2023 March, Lifestyle and Wellness February 24, 2023

Beginning or expanding your family is a major life event with many factors to take into consideration. While it’s an exciting prospect, family planning can be stressful.

Adding a child to your family through birth or adoption can be complicated. For starters, infertility is not uncommon, affecting one in eight heterosexual couples. The good news is that, since 2021, there has been a sharp uptick in employers offering fertility and adoption benefits.

Vendors such as Carrot and Progyny provide fertility services that may include egg freezing, drug therapy, intrauterine insemination, and in vitro fertilization. These services make attainable fertility treatments that would otherwise be financially out of reach for many people. (A single round of IVF, for instance, can run between $15,000 and $30,000.) Some providers also offer assistance with surrogacy arrangements, an option for people for whom other fertility treatments are medically unadvisable or possible.

If you choose to grow your family via adoption, this can be a lengthy and expensive process, costing anywhere between $15,000 and $40,000. Some vendors that may be accessible via your company might also offer adoption benefits, helping walk you through the time-intensive steps of adopting a child. Notably, many companies have opened adoption and surrogacy benefits to LGBTQ+ employees and single employees who have historically been excluded from family planning benefits. Additionally, roughly 10% of companies offer some form of adoption financial assistance, as well as 29% offering paid adoption leave. (Be sure to consult your tax advisor if you plan on both accepting your company’s adoption financial assistance and filing for an adoption tax credit.)

It is likely more and more employers will add fertility and family planning benefits as time goes on, especially given a high percentage of millennials say they would change jobs for these benefits. Talk with your company’s Human Resources to find out if your employer offers any of these benefits or might in the future.

Sources:

https://www.mayoclinic.org/diseases-conditions/infertility/care-at-mayo-clinic/mac-20354325
https://www.mayoclinic.org/healthy-lifestyle/birth-control/basics/natural-family-planning/hlv-20049454
https://www.mayoclinic.org/healthy-lifestyle/birth-control/basics/birth-control-basics/hlv-20049454
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/genetic-counseling-for-family-planning
https://www.fda.gov/consumers/free-publications-women/birth-control
https://www.usaid.gov/global-health/health-areas/family-planning
https://opa.hhs.gov/reproductive-health/understanding-fertility-basics

Cholesterol: The Good & The Bad

2023 February, Lifestyle and Wellness January 26, 2023

Walking down a grocery store aisle, you may notice some items toting phrases such as “lowers your cholesterol” or “heart healthy.”

These benefits are often sought after because high cholesterol is an issue one in every six American adults is dealing with (despite it not having any apparent symptoms), and it’s a risk that can potentially lead to severe consequences — including coronary heart disease, heart attack, or stroke.

Cholesterol is a waxy substance the body uses to produce cells, vitamins, and other hormones. A person’s liver generally produces enough cholesterol, but a person’s diet can also include cholesterol.

Not all cholesterol is bad. In fact, HDL (high-density lipoprotein) cholesterol is commonly known as “good” cholesterol. If you have too little HDL, it can increase the risk of the “bad” kind (low-density lipoprotein, or LDL) building up within your arteries.

A person’s lifestyle — diet, exercise, and weight management — contributes to their cholesterol levels. And in some cases, a person may be prescribed cholesterol-lowering medicine.

The following suggestions below are proven to support healthy cholesterol levels:

  • Limit salt
  • Restrict saturated and trans fats
  • Avoid cholesterol-heavy foods (like meat, dairy, and tropical oils) and consume less than 200 mg of cholesterol a day
  • Choose healthy fats, including lean meats and unsaturated oils
  • Consume soluble fiber in the form of whole-grain products, beans, lentils, and certain produce
  • Eat plenty of fruits and vegetables
  • Eat fish like tuna and salmon, high in omega-3 fatty acids

While it’s essential to exercise and consume a healthy diet, know that other factors can play a role. Smoking and drinking alcohol can contribute to high cholesterol, as well as increased stress levels, age, other health conditions (i.e., diabetes, PCOS, Lupus), and even family genetics.

Other Sources:

Photosensitivity

2023 February, Lifestyle and Wellness January 26, 2023

It’s no secret prolonged sun exposure is dangerous for your skin, but for photosensitive people, limited exposure to the sun, ultraviolet (UV) light sources, or even indoor fluorescent lighting can lead to irritations.

Skin that is highly susceptible to UV light is known as photosensitivity and can result in itching, blistering, peeling, and other symptoms. Photosensitivity may be caused from:

  • Medications, including some antibiotics, NSAIDs, antihistamines, and others
  • Autoimmune disorders like lupus
  • Other medical conditions
  • Ingredients found in retinol or other skincare products that target acne and fine lines on the skin’s outer layer

If you’ve ever gone to an esthetician, dermatologist, or even a photofacialist, they should ask if you’re on any new medication or if you’ve had recent skin exposure before rendering a new service or treatment. Not doing so could result in a photosensitive reaction.

This condition can be tricky to diagnose and presents itself in two distinct types of reactions. The more common reaction — a phototoxic reaction — can feel like a rash or sunburn occurring not long after skin is exposed to UV lights and is typically caused by a new medication or skincare product’s ingredients.

However, a photoallergic reaction is less common. It occurs when your body’s immune system treats sun exposure (combined with ingredients in certain medicines and topically applied products) as a foreign threat and produces an antibody reaction. This can result in blisters, rashes, and even lesions for several days.

Diagnosing photosensitivity is done by taking a detailed history and evaluation of the skin, performing specialized tests or photosets, and investigating other parts of the body, including blood count, connective tissue antibodies, and liver function.

Photosensitivity isn’t simply an irritating condition — it can increase your risk of developing skin cancer. Key actions you can take to protect against and manage photosensitivity are:

  • Minimizing your skin’s exposure to sun and UV radiation
  • Using broad-spectrum SPF (50 or higher)
  • Talking to your physician about potential side effects of any new or current medication
  • Discussing your skincare routine with your dermatologist
  • Reading the warning labels on skincare products

Other sources:

Addiction Help

2023 February, Lifestyle and Wellness January 26, 2023

The misuse of alcohol and drugs (including prescription, over-the-counter, and illegal) is commonly known as substance abuse, but it can evolve into addiction when brain functionality is impacted.

The American Society of Addiction Medicine (ASAM) defines addiction as a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual’s life experiences.

Despite what some believe, addiction is not simply about a person’s inability to exert self-control. Addiction impacts the brain and affects someone’s ability to stop using — despite the harm their behavior causes. Addiction impacts all kinds of people, regardless of age or financial circumstances, but there is hope for those who suffer.

Today, opioid addiction is a severe public health problem in the United States. Opioids include oxycodone, hydrocodone, fentanyl, tramadol, and other prescription drugs used to relieve pain.

Medication-assisted treatment (MAT) is the primary treatment for opioid addiction and aims to tackle withdrawal and cravings. To help prevent opioid addiction, be sure to follow your doctor’s instructions when taking prescription drugs and do not take any medications not prescribed to you.

It’s essential to work with professionals trained in addiction and rehabilitation when developing a treatment program. Treatment options that have proven successful in helping addiction include behavioral counseling, medication, and identifying and treating co-occurring mental health issues (depression, anxiety, etc.). Remember considerations like long-term follow-up and maintenance to prevent relapse down the line.

If you or someone you know needs help battling addiction, trained specialists are available via SAMHSA’s National Helpline, 1-800-662-HELP (4357), to route callers to intake centers or connect you with local resources for assistance and support.

Other Sources:

In It Together – Couples Counseling

2023 January, Lifestyle and Wellness December 27, 2022

Many people find they needed extra support in maintaining good mental health — whether that be via in-person counseling or online therapy sessions. It may not be discussed as often, but sometimes couples need a little extra help, too.

There are plenty of reasons couples may want to talk to an experienced, neutral counselor. They may have experienced conflict around significant life events like a big move or welcoming a new child to the family. Other common communication issues center on finances, parenting, or personal priorities. Couples therapy isn’t about blaming anyone – it presents opportunities to learn better communication skills, help resolve feelings of resentment or distance, and assist in finding compromise. It can help partners learn more about themselves and one another, which leads to healthier relationships on the whole.

(An important side note: Couples counseling is not recommended for couples containing an abusive partner. Bringing up the issue to a third party can often create more conflict and abuse. In this situation, individual counseling for the non-abusive partner may be a good starting point. If you are in this kind of relationship and are seeking help, please click HERE for resources.)

The great news is that many counseling providers began or expanded virtual options during 2020 and seem unlikely to move back to primarily in-person models. There are many providers to choose from (see HERE). Not all of these providers accept insurance, and some are pricier than others, so be sure to double-check before making your first appointment.

Safety Net: Healthy Online Habits for Kids

2023 January, Lifestyle and Wellness December 27, 2022

Many of us were introduced to the internet as young adults or even later in life, but it’s important to consider another group that has easy access to the internet – young children and teens.

According to 2018 Pew Research data, 95% of teenagers report having access to a smartphone, and 45% say they are online almost constantly. Younger children are also online more than they used to be. An April 2021 Pew Research study saw rising percentages of children between 5-11 using digital devices and social media sites.

While the internet can be a fantastic resource, it can also be a dangerous place for kids who don’t know better. The internet holds inappropriate content and malware, perpetuates scams and cyberbullying, and can hide sexual predators. To keep kids safe, it’s important to teach them some basic internet boundaries:

  • Keep personal information private.
  • Don’t talk to strangers or meet up with someone you’ve only met online.
  • Tell a trusted adult about inappropriate or bullying messages.
  • Don’t open emails or click links from someone you don’t know.

There are a host of websites, resources, and apps you can use to help keep your kids safe online. It’s important during this process to establish open, trusting communication with your kids. This will help them understand you’re trying to help them learn to navigate potentially treacherous waters and to feel comfortable sharing any suspicious online behavior with you.

Nutritional Boosts

2023 January, Lifestyle and Wellness December 27, 2022

Most of us would like to eat more healthily but may not know where to start. The good news is that there are some easy dietary shifts you can utilize:

Sodas. Full-sugar sodas contain a lot of empty calories and a LOT of sugar (up to Mountain Dew’s 77 grams per 20-ounce bottle). In contrast, the American Heart Association recommends that adults limit their daily consumption to 25 to 36 grams. If you crave a sweet bubbly, try swapping out your regular soda for a reduced-sugar or sugar-free version. While they’re more expensive, there are also several kinds of low-sugar probiotic sodas or even kombucha that are delicious and good for your gut. Flavored sparkling water also gives the carbonation hit without a high dose of sugar.

Snacks. When you get hungry in the middle of the afternoon, it’s easy to reach for a bag of chips or a candy bar, but these snacks won’t do much to fuel your body. Beef jerky, low-sugar trail mix, almonds, and various fruits and vegetables will provide you with nutrients like protein, healthy fats, and fiber to nourish your body and leave you satiated for longer. (See HERE for more suggestions.)

Punch up meals. Making your diet healthier doesn’t mean you have to give up food you like. Try looking for recipes that add fruits and vegetables or lean proteins to classics, like THIS grilled cheese recipe or THIS tomato soup that doesn’t rely on heavy cream for texture. If you’re looking for easy vegetable additions to a meal, whether for yourself or any picky eaters at home, try air-frying Brussels sprouts or making your own oven-baked sweet potato fries.

While these may seem like small changes, when implemented daily, they will stack up quickly. All it takes is a few adjustments to your grocery list and a little dedication.

Break the Cycle: Managing OCD

2022 November, Lifestyle and Wellness September 26, 2022

Have you ever seen someone perform a specific, repetitive motion and then laugh it off by saying “I’m so OCD”? While repetitive motions are often a symptom of OCD, or Obsessive-Compulsive Disorder, OCD isn’t anything to laugh about.

It is estimated to be present in 2-3% of the population and is characterized by cycles of obsessions, anxiety, compulsions, and relief. Below are common examples of intrusive, obsessive thoughts and compulsions:

  • Fears about germs, disease, or hygiene
  • Having unwanted, disturbing thoughts
  • Fears about harming yourself or others
  • Repeated cleaning rituals (e.g., washing hands repeatedly, disinfecting doorknobs)
  • Repeating words or phrases mentally
  • Ordering or arranging things

Performing these actions can sometimes bring brief relief from the anxiety that the obsessions and compulsions create, but it often doesn’t last. People who have OCD often struggle to know whether the compulsive activities they undertake are reasonable or not.

There are multiple ways to treat OCD, but the most common, effective treatment is a combination of therapy and medication. Cognitive behavioral therapy (CBT) is often used to help give people with OCD better coping skills to manage their obsessions and compulsions, and by extension to relieve their anxiety. Exposure and response prevention is a specific kind of CBT that works by exposing someone with OCD to things that make them anxious a little bit at a time to help them learn to respond in healthier ways. Antidepressants are often the first line of medication used for OCD. This isn’t because OCD corresponds with depression, but because it has been demonstrated that these medications work well for OCD too.

If any of these symptoms sound familiar to you and are causing significant distress and/or disruption to your daily life, talk to your primary care physician. They can help you take next steps toward testing, diagnosis, and treatment.

International OCD Foundation | How is OCD Treated? (iocdf.org)
Obsessive-Compulsive Disorder (OCD) Medication & Treatment Options (webmd.com)

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