Health Life March/April 2022 by ITG Next Magazine

Southwell OB/GYN Serving the Community Get Fit with Sutherland Yoga Studio! Good-Mood Foods: Diet and Serotonin + Recipes

The Beauty of Down Syndrome An Empowering Young Woman

Noemi Reyes

March/April 2022 | FREE1

Mar/Apr

2022 "Always be a first-rate version of yourself instead of a secondrate version of somebody else." — Judy Garland

Contributors Publisher Mark Dykes Graphics Mandy Rodriguez Editor Erica Thrift

Feature Photography Erica Thrift

Feature Writers Tyrah Walker Carissa Zaun Domonique Whitehurst Erica Thrift Allen Allnoch

The Beauty of Down Syndrome

411 on COVID-19 Booster

An Empowering Young Woman

Good-Mood Foods: Diet and Serotonin

Get Fit with Sutherland Yoga Studio!

Ways to Stay Active on Vacation

Women’s Nutrition

Southwell OB/GYN Serving the Community

Veterans in Hospice Care Honored for Service

Living with Bipolar Disorder

Why Choose Zumba?

Denise Fields: Nutrition and Women

Digital Distractions

Words Matter Week

Vegetarian, Vegan, or Pescatarian: Which is best?

Tea or Coffee

Children and Therapy

Mental Health Awareness

Noemi Reyes

+Recipes

SGMC

+Recipes

Advertising & Marketing Andrew Pipkin andrew@itgnext.com Website Manager Mandy Rodriguez

Have questions or comments? Give us a call at 888.715.4263 or email us at healthlife@itgnext.com Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2022 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

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EXPERT CARDIAC CARE Welcome Dr. Kamil Hanna

Cardiology & Electrophysiology Dr. Hanna comes to Valdosta from Albany, Georgia, where he served patients over the past 15 years. As a cardiologist specializing in cardiac electrophysiology, Dr. Hanna treats patients with abnormal heart rhythms (electrical activity of the heart) by using highly sophisticated pacemakers, catheter ablations, and specialized medications to diagnose and treat abnormal heart rhythms. Scan the code with the camera on your mobile device to learn more.

Dr. Michael Anigbogu, Invasive Cardiology | Dr. Daryoosh Derakhshan, Interventional Cardiology Dr. Kamil Hanna, Cardiac Electrophysiology | Dr. Paul Murray, Cardiology Dr. Luke Seibolt, Interventional Cardiology

NOW ACCEPTING PATIENTS 2409 N. PATTERSON ST. SUITE 310, VALDOSTA, GA T: 229-433-8160 | F: 229-244-2707 3

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The Beauty of

Down Syndrome Written by: Erica Trift

As a parent, the ultimate fear is for a doctor to give you bad news concerning the health of your baby. Our heads spin, and we instantly feel heart broken, maybe even physically ill. HealthLife met with two moms, Christina Moore and Jean Kuo, who feel lucky to be raising two amazing children diagnosed with Down Syndrome. For them, it is a blessing and an every day adventure that they wouldn’t trade for anything in the world. Christina and Jean are the current President and Vice President of a local non-profit, Down Syndrome Association of South Georgia (DSASG). The organization’s goal is to build community con-

nection, create more inclusion, and provide education and social support to individuals with Down Syndrome and their families. DSASG raises funds through golf-tournaments, and buddy walks to provide that social support. Adults with Down Syndrome often lose that social support within the community because there are fewer available events for adults. DSASG also understands that the way professionals deliver the news that your child has Down Syndrome can be too clinical. Due to this, DSASG wants to help medical professionals change their verbiage when delivering these messages along with changing the narrative on Down syndrome.

“The information you tend to get from medical providers is heavy causing people to often focus on the more likely chronic illnesses they may develop or the things your child is not gonna do,” said Jean. “First of all you’re probably wrong, but be open to see what they can do. It is similar to raising any other kid. You don’t know what their strengths or weaknesses are until they show you.” DSASG is building relationships with local medical professionals in order to help provide support to families newly informed of their child’s diagnosis. They partner with a medical outreach program through the Lettercase National Center

“First of all you’re probably wrong, but be open to see what they [your child] can do. It is similar to raising any other kid. You don’t know what their strengths or weaknesses are until they show you.” — Jean Kuo for Prenatal and Postnatal Resources at the University of Kentucky Human Development Institute to provide training and workshops in order to provide the medical community with more accurate and updated information on Down Syndrome.

“It’s the wording,” said Christina. “Doctors often say I’m sorry. Just say c o n g r a t u l a t i o n s. Your baby has Down Syndrome and that’s wonderful. You have so much to look forward to.”

New parents receive welcome baskets filled with love. The baskets help new parents understand they are not alone and have support within the community. Welcome baskets include gifts, handwritten notes, sensory toys, educational materials, flash cards, and books written by other parents of Down Syndrome kids as well as a bracelet designed specifically for parents of Down Syndrome children. After the initial shock of the diagnosis, parents of children with Down Syndrome

consider themselves “The Lucky Few.” This bracelet is their universal symbol of three triangles representing the three 21st chromosomes and how the families rise and move forward. Down Syndrome is a genetic disorder where a child is born with a copy of the 21st chromosome called Trisomy 21. According to the CDC, about 95% of people with Down Syndrome have Trisomy 21, meaning each cell in the body has three separate copies of chromosome 21 instead of the usual two copies. The extra chromosome accounts for many of the wonderful features associated with Down Syndrome. Another reason par-

ents feel like The Lucky Few, children with Down Syndrome do not physically change as quickly as other children due to their low muscle tone. “I remember the NICU nurse being like she’s fluffy,” said Christina. “My daughter has softer fluffier skin. She’s so cuddly.” “I remember my daughter’s pediatrician tickling her stomach and saying, ‘She’s a little doughy,’” said Jean. They are also blessed with smaller hands and feet and a shorter stature. A parent can enjoy those squeezable, squishy baby years a little longer. Down Syndrome children often live in the present more often than typical kids.

They live in a world of wonder showing the people around them how to take a breath and enjoy the little moments. DSASG is taking control of the societal stereotypes, showing families they can push past the fear, not dwell on limitations, and empowering parents to enjoy their children’s ability to blossom. So… audience, I encourage you to salute March 21st! Toast to World Down Syndrome Day as a beautiful day to honor the differences within our society. Observe this day to celebrate the uniqueness of the ones born with three 21st chromosomes.

dsasg.wildapricot.org @dsasouthga @dsasouthga info@dsasouthga.org 7

411 on COVID-19 Booster Written by: Domonique Whitehurst

The Centers for Disease Control and Prevention, or the CDC, recommends and urges everone to get the COVID-19 vaccine booster shot.

What is the COVID-19 booster shot and what does it do? COVID-19 has become an unsolved mystery since 2020. Worldwide, we have been affected with variants that are highly contagious and spread very quickly. Therefore, the COVID-19 booster shot will not only protect you but this booster shot will help to weaken the chances of this disease spreading worldwide. This booster shot is an extra dose of the COVID-19 vaccine. This extra dose is needed to boost your immunity giving you better protection against the disease. No, it does not exclude you from contracting COVID-19, but it can help to weaken the severity if contracted. Just like many other vaccines, booster shots, which at times can be more than one, aid to shield your immune system from diseases aiming to attack and destroy the body.

WHO:

Anyone 12 years and older after your primary two shots

WHERE:

Check your local pharmacies, health departments, and drug stores

WHEN:

Two to five months after depending on the vaccine

WHY:

To protect and increase your immune system

Who Can Receive The Booster Shot? The CDC says that individuals who are moderately or severely immunocompromised should highly consider the booster shot. People who may fall under this category are listed below. • HIV positive • Moderate or severe immunodeficiency • Stem cell treatment within the last two years • Taking medication to suppress the immune system • Receiving active cancer treatment • Received an organ transplant Before making any rash decisions please talk with your healthcare provider to decide if the booster shot is right for you. Even if you do not fall into one of these categories, the CDC strongly advises you to get the booster if you are 12 years or older.

When Should You Get The Booster Shot? Depending on the vaccine you received, the CDC provided insight on when you would be eligible for the booster. If you received the Moderna or the Pfizer-BioNTech, the CDC says that you can receive the booster shot five months after receiving the first two doses of the vaccine. If you received the Johnson and Johnson’s Janssen, the CDC recommends the booster at least two months after receiving this vaccine.

Where Can You Get The COVID-19 Booster Shot? Before scheduling your booster shot, ensure that you first have the primary two shots. Once this is complete and within the recommended time period, there are several vaccine providers administering the booster. The most common providers are your local pharmacies, health departments, and drug stores. You can be boosted by simply calling and making an appointment.

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An Empowering Young Woman Written by: Erica Thrift Photography by: Erica Thrift

“There is no limit to what, we as women, can do.” – Michelle Obama Noemi Reyes is living up to Michelle Obama’s quote. She is a young MexicanAmerican woman and the grandchild of immigrants. Her grandparents immigrated to the United States and began working in the fields in hopes of the creating the American dream. They started a huge family with twelve kids, and Noemi is a first generation college graduate.

As a young child Noemi had to work harder in elementary school than other children. “I always struggled in school. English is my second language, and it was very difficult for me to learn to speak and write. I lived in a household where no one spoke English so there was no one to help me with my homework. Kids bullied me for not knowing how to pronounce words correctly or how to say my classmates’ names,” said Noemi. With the help of her teachers she began learning English. She found that reading chapter books was the easiest way for her to learn English, so she would take home library books. At home she read chapter books to her family. As a result she was teaching them English too. As she entered middle school age she discovered her dream was to help others by one day becoming a nurse. Due to the hardships of learning English and being bullied she often disliked school and did not consider college as an option, but her grandfather continually encouraged her. “I was discouraged a lot growing up. I was constantly being asked ‘How do you expect to be a nurse when you don’t speak English properly?’ But my grandfather was the one telling me I shouldn’t give up because there is always gonna be people to hurt your feelings or

bring you down, but it should never stop you from pursuing your dream,” said Noemi. With her grandfather in her corner she knew she could rise above the negative perspectives of others and fulfill her aspirations. She decided she was going to show her siblings that they could succeed regardless of their circumstances. Channeling the work ethic of her grandparents and parents Noemi began her academic journey. In high school she participated in the dual enrollment program at Southern Regional Technical College (SRTC). Dual Enrollment is designed to prepare students for college and career opportunities. Students can earn industry-recognized certifications/ licensures, an associate college degree, or college credits toward a bachelor’s degree. SRTC provided her with the support she needed to work toward her dreams. “I had no idea how to register or pay for college. The people at Southern Regional helped me understand how to apply for financial aid, register, and gave me guidance during and after dual enrollment,” said Noemi. When she was not at school she was helping care for her five siblings and/or working in the fields with her family, and she didn’t take a break from school or work in the summers either. She worked in

In 2021 Noemi was awarded SRTC’s Georgia Occupational Award of Leadership and recognized as their Student of the Year. She is currently a Licensed Practical Nurse (LPN) working at Tift Regional Medical Center while continuing at SRTC to earn her registered nurse (RN) degree.

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the fields from 5am until dark then attended online college courses at night. This dedication earned her a Certified Nursing Assistant (CNA) license at the age of 16 and a nursing degree at 18 years old with her grandfather as her biggest supporter. Two weeks before graduation her grandfather was hospitalized for COVID and unable to attend her graduation. Shortly after graduation he passed away, but she knows he is proud of her accomplishments. Her courageous journey has inspired others in her family to pursue their dreams. Her mother recently earned her general ed-

ucation development (GED) and is considering higher education to begin her career as a translator. Numerous cousins are participating in dual enrollment at SRTC with one cousin recently graduating with his radiology degree and another with her LPN degree. Her Aunt is currently in the accounting program. As Noemi moves forward her number one goal is to provide the best patient care possible. She is no longer self-conscious of her English speaking abilities. Her bilingual skills are a huge asset to her career. She is able to bridge the language barrier gap between the medical

field and the Spanish speaking community. “I love seeing my patients’ faces when they see me. They ask if I speak Spanish and are happy they can finally communicate what is wrong to someone who will understand and can translate their issues to a doctor. It benefits patient care,” says Noemi. “They’re able to relax and trust.” At nineteen years old Noemi Reyes is showing the world there is no limit to what women can do.

Good-Mood Foods: Diet and Serotonin Written by: Allen Allnoch

If you’ve ever enjoyed a blissful nap after a hearty Thanksgiving dinner, you probably know that tryptophan had something to do with it. High protein foods, which includes turkey, are full of this essential amino acid that has long been associated with enhanced sleep. To be more precise, it’s actually serotonin that you can thank for that post-meal bliss. Serotonin is a neurotransmitter, a chemical in the brain, that the body produces with the help of tryptophan. Found primarily in the central nervous system, gastrointestinal tract, and blood platelets, serotonin boasts a long list of potential benefits, including mood stabilization, feelings of happiness and well-being, enhanced focus, digestive regulation, and cardiovascular integrity. According to Verywell Mind (www.verywellmind.com), a digital resource on mental health topics, serotonin is important to your overall sense of well-being since the

chemical helps to regulate your mood and to make you feel good. However, while serotonin occurs naturally in the body, sometimes it doesn't produce enough to keep the brain and other systems functioning optimally. Where mental well-being is concerned, low serotonin in the brain has been linked to mood disorders, and it may have a role to play in depression. Certain prescription drugs and overthe-counter supplements can help regulate serotonin, but as always with manmade chemicals, it’s critically important to consult with a physician before beginning any such regimen. One risk, particularly with prescription medication, can be too much serotonin (see sidebar). A safer, and much tastier, way to potentially nudge your serotonin levels higher is by eating foods high in tryptophan. These foods include eggs, cheese, soy products, salmon, dark chocolate, and all manner of

nuts and seeds (which of course have multiple other health benefits as well). Interestingly, sunshine also has been shown to be beneficial in raising serotonin levels. Anecdotally, that makes sense, who hasn’t come away feeling better after basking on a park bench for a few minutes on a warm spring afternoon? Exercise, particularly the aerobic variety, also can trigger the release of tryptophan into your blood, as well as decrease the amount of other amino acids, opening the door to improved mood and decreased stress levels. If you really want to take a deep dive into this topic, check out “How to increase serotonin in the human brain without drugs,” a 2007 article by Simon N. Young that can be found at PubMed Central® (www.ncbi.nlm. nih.gov/pmc), a free full-text archive of biomedical and life sciences journal literature at the U.S. National Institutes of Health's National Library of Medicine.

That piece is a highly academic and scholarly take on serotonin. But you may be asking a much simpler question: “What can I eat that will put me in a better mood?” If so, head to your kitchen and try one of these dishes.

SALMON AND POACHED EGGS WITH ASPARAGUS Eggs with yolk are high in tryptophan, as well as a great source of vitamin D, which may help in fighting depression, and mood-enhancing vitamin B. Salmon and asparagus also are rich sources of tryptophan, making this trio a super-healthy feel-good dish.

TURKEY, AVOCADO, AND SPINACH SALAD Turkey and spinach both are full of tryptophan, and avocado is a healthy fat that’s capable of increasing dopamine, another mood-boosting neurotransmitter. This combo makes a great lunch or light dinner. In either case, you’ll leave the table feeling 100 percent better about yourself and life in general.

TOFU TACOS Soy products are rich sources of tryptophan, and tofu makes a great protein substitute. The Food Network recommends a simple taco recipe that uses crunchy cubes of tofu as a base, wrapped in wheat tortillas and topped with Greek yogurt sauce and crunchy, tangy slaw.

GREEN SMOOTHIE Packed with nutritious ingredients including spinach, flaxseeds and banana, another great source of tryptophan, this smoothie recipe from the UK’s BBC Good Food is naturally sweet and a great boost for energy and mood at any time of day. Get the recipe at www. bbcgoodfood.com/recipes/clean-green-smoothie.

TRAIL MIX WITH DARK CHOCOLATE Dark chocolate, the darker the better, 85% or more, contains tryptophan and combined with just about any common nut (e.g., walnuts, cashews, macadamias, peanuts, hazelnuts) makes for a tasty and mood-enhancing snack.

RECOMMENDED READING To learn more about the benefits of a serotonin-boosting diet, check out these titles, available at Amazon and various other booksellers: • Secrets of Serotonin: The Natural Hormone That Curbs Food and Alcohol Cravings, Reduces Pain, and Elevates Your Mood, by Carol Hart, Ph.D. • The Serotonin Power Diet: Use Your Brain's Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight, by Judith J. Wurtman, Ph.D. and Nina Frusztajer Marquis, M.D.

BEWARE OF SEROTONIN SYNDROME While serotonin is a good thing, too much of it is not. Serotonin syndrome is when your body has a surplus of the chemical, which can lead to extreme nerve cell activity and dangerous conditions including confusion, agitation, restlessness, headaches, changes in blood pressure and/or temperature, rapid heart rate, and more. Prescription medications, particularly certain antidepressants, often are the source of Serotonin syndrome. Selective serotonin reuptake inhibitors (SSRIs) such as Paxil, Zoloft and Prozac are the most commonly prescribed class of antidepressants and work by raising serotonin levels. But other prescription medications and over-the-counter products can raise serotonin levels as well, and taking multiple drugs and/or supplements that affect serotonin levels increases risk of serotonin syndrome. If you are taking an SSRI or other serotonin-related medication, be sure to consult your physician with regard to any supplements and/or dietary changes that may put you at risk of this condition.

GREEN SMOOTHIE RECIPE • Kale – 1 cup of chopped kale (densely packed in the measuring cup). • Cilantro – a ¼ cup of chopped-andpacked cilantro adds a zesty, citrus note. • Ginger Root – a ¼-inch of peeled, fresh ginger root gives a spicy and slightly sweet note. • Lemon – you'll quarter a full lemon, leaving the peel in tact, to get the benefits of the citrus and bitters in the peel. • Cucumber – use 1 cucumber to add a fresh, hydrating component.

1. Combine and blend -using your home blender or NutriBullet, combine all the ingredients together and blend until smooth. 2. Serve and enjoy! Recipe courtesy of : fedandfit.com/lemon-ginger-green-juice/

Get Fit with Sutherland Yoga Studio! Written by: Tyrah Walker

When it comes to fitness, the preferences are endless. There are countless workout activities to choose from such as Zumba, HIIT training, cycle classes, cardio conditioning, and more. Another form of fitness that you may want to consider is yoga. Over the years, yoga has gotten more popular in South Georgia than it was two decades ago. Everyday people are gaining interest and making yoga a part of their daily routine. Michelle Sutherland, owner of Sutherland Yoga Studio, says that yoga was not as popular in Valdosta when she first moved here from Canada, nearly 20 years ago. That was one of her major influences of opening her own yoga studio so she could help build a community.

“While you could find a couple people that were teaching [yoga in Valdosta], it was very much like a business after hours, and you really had to search it out,” said Sutherland. “That’s when I decided to get certified because I really wanted classes and a yoga community. I had to build it because it wasn’t really here.” It’s been 10 years since Sutherland Yoga Studio was founded, and the community has been thriving ever since. The studio consists of a variety of yoga instructors with classes for all ages to enjoy. Sutherland and her husband are also physical therapists, with her specializing in pedi-

atrics and him specializing in orthopedics. Fun fact: The physical therapy business and yoga studio are all within the same building. “Owning your own business gives you the freedom to run it the way you think it should run, and do your job the way you think it should be done,” said Sutherland. “That’s how we ended up owning our own business.” While she’s been a physical therapist for 20 years, Sutherland’s first love was yoga, along with health and fitness. She’s been a yoga instructor for the past 14 years. Her love for it began when she was 15-years-old, living in Toronto. She started taking classes and kept up with her skills no matter where she lived. Once she was certified,

she taught fitness classes to help pay for her physical therapy classes. Some may wonder about the fitness and health benefits of practicing yoga, but rest assured, there are quite a few. Sutherland says that while you certainly gain strength and flexibility, there’s also a mental component you receive during sessions. She says breathing exercises can even help with every day life situations that may cause stress. “You really can develop coping mechanisms that follow you for the rest of your life,” said Sutherland. “What you do on your mat ends up affecting everything else. You learn to breathe deeper, [and] you learn to maybe take a minute before you react to something. That’s the component that is different from taking an aerobics class.” Sutherland also says that when people come in and try yoga for the first time, they are shocked to learn the amount of strength it takes and how difficult it can be. The

muscles holding the positions require strength, no matter the stage of the class. As mentioned earlier, Valdosta’s yoga footprint was not as popular back then as it is now. As yoga becomes more popular, so do the myths that may try to influence people not to participate. Sutherland says one yoga myth is that some have this idea that yoga is a religious activity. She says it is not. She explained that yoga was originally based in India and though there are Hindu and Buddhism elements to its history, western yoga is “pretty far removed” from that.

“A lot of people come in and are worried that we’re going to be preaching something, which we absolutely do not,” said Sutherland. “Anybody can practice it, and nobody is bending it in a certain direction. This is all about your personal direction.”

How about those that are into more muscle training? Sutherland says that yoga is a great cross training for those who enjoy any type of fitness. If you’re using the same muscles for lifting weights, practicing yoga helps with flexibility. Believe it or not, yoga can also be linked to weight loss. Yoga can help reduce your cortisol levels, a stress hormone that hangs on to belly fat. Sutherland Yoga has classes all throughout the day, and they are open seven days a week. They have 10 certified yoga instructors with over 200 credit hours that can help you along your journey. All of the classes are an hour long with a variety of styles such as, yen, hot, and flow yoga. The class size varies but on an av-

erage, the studio sees about 25 clients a day. “It’s actually kind of nice because in bigger cities, there might be 30 people in a class, but here you’re going to get a lot of attention because our biggest class might be 14 or 15 people.” When it comes to yoga remember: Yoga equals mental aspects and stress reduction. Not only will you become more flexible, you’ll also be a lot calmer. For more information on Sutherland Yoga Studio, visit www.sutherlandyogastudio.com

Yoga Class: What to Bring (CHECKLIST) If you’re a beginner, it’s important to have all the necessary materials needed for your first class.

Comfy Clothes: Having on comfortable clothes is a must for class. Look into purchasing yoga pants made from breathable materials and a supportive top.

Yoga Mat: While working through different yoga poses, it’s important to have a non-slip mat so you won’t fall. Remember to wash it regularly.

Intentionality: Go in your class with your goals in mind. Discover your purpose and stick with it.

Water: Once your class is over, remember to stay hydrated! Towel: Expect to sweat a lot during your yoga class. Have your towel ready to wipe away any sweat during our after class.

Prasarita Padottanasana (Wide Leg Forward Bend) Lengthens spinal column and strengthens hamstrings and back

Padmasana (Lotus Pose)

Opens hips and stretched knees and ankles

Ustrasana (Camel Pose) Chest opener, stretches deep hip flexors

Natarajasana (Dancers Pose) Improves balance and concentration. Strengthens feet, ankles, legs, core, arms and back.

Raja Bujangasana (King Cobra)

Strengthens hamstrings and backs. Improves posture

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WAYS TO STAY ACTIVE ON VACATION Written by: Tyrah Walker

Millions of people set goals for themselves at the beginning of each new year. January starts, and the resolutions kick into gear. By the start of February, some of those goals are harder for people to obtain. Fitness is one of those new year resolutions that, if not careful, can fall by the wayside, especially while on vacation. When it comes to working out and eating healthy, some people find it hard to stay active while vacationing, but there are ways to work around it. Fitness Coach Becca Rhinehart from Orangetheory Fitness Valdosta gave Health Life some tips on how to stay active during vacation.

Tyrah: What are some unique ways one can stay active during vacation? Becca: Give yourself room to do things you normal-

ly wouldn't at home. Try to walk instead of using the car to get to places. Go on a hike at a nearby park or choose sightseeing options that will have you on foot instead of on trolleys or any other motorized vehicle. If none of those options will work, you can bring mini bands! They are super versatile, come in many different resistances, and can be used in place of weights and cable machines to make simple movements incredibly challenging. If you have a smart watch or a fitness tracker, make sure you bring it along. It will help provide you a visual of how much you are actually moving and getting your heart rate up.

T: During vacation it can get busy with sightseeing. How much time is recommended for a quick workout? B: If you are busy with sightseeing, you are probably

on foot and as long as you are staying active instead of just sitting on a beach or on your aunt's couch, then, you are already better off than you realize. Make a plan for your fitness goals before you go, even if you are the type of person to do things on a whim, and try your best to stick with it. Make it realistic, fluid, and something within your current ability. Unless you are currently training for something specific and it just happens that you have a scheduled vacation during your training, there is no magic number. 20

T: During vacation should you worry about squeezing a workout in? B: Absolutely not! You can plan to squeeze a workout on vacation but don't stress yourself out. First and foremost, remember that you are on vacation. Your goal shouldn't be to hit a personal record, lose weight, or anything like that. When on vacation, your goal should be to maintain so that it will be a lot easier to get back to your routine, and you can pick up where you left off when you get back home.

T: Tips on how to eat healthy while on vacation. B: This will depend on where you go and who you are with. If you are going out to

eat you can look up the menu before heading out to the restaurant so that you are not overwhelmed by too many options. If you are staying with friends and family, you can offer to cook or help the host cook a meal. Hit up a grocery store if you can and grab yourself some healthy snacks filled with protein and quality fats. This will help you stay full in between meals and prevent you from overeating. Don't forget to give yourself a break. Try to stick to the 80/20 rule where you make healthy choices 80% of the time but you give yourself room to enjoy your vacation and make choices you might not have at home 20% of the time.

GYM ITEMS TO PACK FOR VACATION

SNEAKERS:

Whether you plan on taking a hike or going sight-seeing, a good pair of sneakers are vital to have. You want to be comfortable while walking for hours on end.

RESISTANCE BANDS:

Resistance bands are easy to pack that don't hold much weight in your suitcase. You can easily do a 10 minute workout in your hotel room.

ATHLETIC WEAR:

Most hotels have a small gym area. Don’t forget to pack your sports tanks or bras, a pair of leggings or shorts, and a water bottle.

March is National Nutrition Month and National Women’s Month. In light of this awareness month, I interviewed Sandra Stuart to discuss women’s health and how nutrition plays a role in health. Stuart is a registered sports dietician who currently works with Moody Air Force Base and teaches nutrition classes at Valdosta State University. Nutrition can seem daunting, but the whole goal of nutrition is to have an overall improvement of health with a balanced diet. This includes whole grains, fruits and vegetables, lean protein, and good low fat/non fat dairy products. Having a balanced overall diet reduces risk of disease spe-

cifically osteoporosis and heart disease.

“Women do have a higher risk of osteoporosis and heart disease,” said Stuart.

When discussing diets, it’s almost impossible to ignore calorie intake. The amount of calories a woman should consume really depends on that woman’s lifestyle; however, a woman should never go below 1,200 calories. Stuart has noticed with the women she has counseled who have consumed below 1,200 calories that they hurt themselves by consuming that few calories rather than helping. Consuming less than 1,200 calories reduces your metabolism, causes a higher risk of nutrient deficiency, and

impairs your immunity. If you have questions about your diet, it is always best to consult a licensed dietician, but downloading a calorie counting app is an easy way to see exactly what you are putting in your body. While consuming fewer calories can help to eliminate fat, but there are some foods that can help. For example, having a wide variety of fruits and vegetables provides more food with fewer calories. This provides your body with more fiber which ultimately keeps you fuller longer. Making sure to include lean protein, which can increase metabolism a little bit, a variety of whole grains, and nonfat dairy

Women’s Nutrition Written by: Carissa Zaun

can provide a boost to your metabolism. Processed foods, fast food, and sugar sweetened beverages also add up to a lot of calories, so reducing your total consumption of those items can significantly lower caloric intake. Activity also boosts metabolism. When it comes to iron or vitamins, a balanced diet should provide the correct amount of nutrients your body needs; however, consuming iron supplements can help women who have a history of low iron or anemia. The decision to consume iron supplements should be done under the direction of a doctor or dietician. If you are looking to intake more iron, especially if

you are on your cycle, foods, such as lean beef, leafy greens and beans, can provide more iron. The amount of iron that needs to be consumed depends on a woman’s cycle. For example, a woman on birth control may have a lighter cycle than a woman who does not take birth control. Iron intake should be individualized.

Two Calorie Counting Apps 1. My Fitness Pal 2. Lose It

“Trying to consume enough nutrients through our food is the most important,” said Stuart.

Unless you have a nutrient deficiency, Stuart doesn’t recommend that you load your body with a ton of supplements. If you wanted to take something, a multivitamin from a reputable source won’t hurt you, and a fish oil pill can be beneficial to provide nutrients like Omega-3 especially if you don’t consume fish. If you have specific questions, you should reach out to a registered dietician or doctor. When it comes to thyroid function, making sure that your body has enough iodine is important, which can be found in iodized salt, dairy and fish. Your consumption of caffeine is another thing to consider. There are mixed opinions over whether caffeine affects breast cysts; however, one thing is for certain.

“Four hundred mg of caffeine is considered safe,” said Stuart. “Any amount from 600 mg-800 mg can have harmful side effects such as restlessness, shakiness, insomnia, gastrointestinal distress and headaches.”

Building a higher tolerance can exacerbate these symptoms. You should lower your dependance as much as possible. This 400 mg standard is universal for both men and women. The symptoms of high caffeine intake are the same; they just manifest in different ways. The overall goal is to have a well-balanced lifestyle, which includes consideration of both your diet and your physical activity.

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Southwell OB/GYN Serving the Community Written by: Tyrah Walker

Southwell OB/GYN is located in Valdosta and consists of doctors: Joe Clifton, Pam Temples, and Nikki Yarbrough. The practice opened in the middle of the pandemic, during the fall season of 2020. Celebrating nearly two years of serving the residents in Valdosta, Southwell OB/GYN prides itself on providing excellent patient care and being a one stop women’s care facility. All three doctors have a history of serving the Valdosta community. Before coming together to open 24

Southwell OB/GYN, the team all worked together in a private practice. They then decided to branch out to give women a more intimate approach which eventually birthed Southwell OB/GYN. Though exciting, one can imagine the nerves that occurred before opening day. “It was scary,” said Dr. Yarbrough. “Anything new and different, and anytime you make major life changes…obviously there’s going to be trepidation that goes along with it.”

But there was nothing to fear, for the practice has been well received by patients that come in and out all week long. Dr. Yarbrough, one of the three doctors, shared her personal background before opening Southwell OB/GYN. Being no stranger to the South Georgia area, Dr. Yarbrough was born and raised in Valdosta. She completed her undergraduate experience at Valdosta State University, and from there, she attended medical school at West Virginia School

of Osteopathic Medicine in Lewisburg, W.Va. For residency, she attended East Tennessee State University in Johnson City, Tenn. Her overall plan was to come back home to practice medicine in her hometown. Her love for medicine came at a young age, having grown up in hospitals during childhood. At 11-months-old, Dr. Yarbrough had to have a kidney removed, after being diagnosed with a Wilms (cancerous) tumor. Going to numerous doctor appointments, even-

tually gained her interest in helping others.

“I knew I wanted to be some kind of doctor,” said Dr. Yarbrough. “I didn’t always know I wanted to be an OB/GYN, but I wanted to be some sort of doctor.” Once the decision was made to be a doctor, her path to obstetrics and gynecology began. After having the opportunity to work with general surgeons in Valdosta before going to medical school, the light bulb turned on.

“Anything new and different, and anytime you make major life changes… obviously there’s going to be trepidation that goes along with it.” — Dr. Yarbrough “You take out somebody’s gallbladder, and then, you see them once or twice back, and you’re kind of done with them,” said Dr. Yarbrough. “But OB/GYN... you have the surgical side of things, but then, you also have the continuity of care with seeing the patients you know year by year, doing their annual exams, [and] delivering their babies.

Speaking of labor and delivery services, there are also a plethora of other services offered at Southwell OB/GYN. Mammograms, urogynecology, fertility and infertility, and heart care are some of the additional women’s services that are offered. In addition to those services, pediatric, ophthalmology and primary care, and plastic

surgery are offered. “We’re kind of a onestop shop as far as women’s care,” said Dr. Yarbrough. “You don’t have to go anywhere else. Everything is right there under our roof.” When speaking about Southwell OB/GYN’s mammogram unit, Dr. Yarbrough says it can be done swiftly in the office. They have two ultrasound

units with two ultrasonographers and a bone density scan. Having a lab within the practice helps cut down the waiting time a patient would typically have waiting on a hospital and other appointments. “You’ll get it done within [the] one or two hours that you’re with us that day for your appointment,” Dr. Yarbrough said. As an OB/GYN, one

of the main duties is making sure babies are delivered safely, which gives the doctors great joy. Dr. Yarbrough explains how great it is to have been in the medical field for 18 years and seeing babies she delivered grow up and come back to see her. For moms, especially first-timers, it’s important for the team to establish relationships with their 25

patients. Dr. Yarbrough explains that first time mothers come in looking for the “personal touch” to help guide them through the next nine months. It’s important that the patient trusts their medical provider and for the process to be as stress free as possible. All three doctors help each other out with patients if one is out of town during a delivery.

“It’s not some random person walking in to deliver their baby that they’ve never met or seen once or twice,” said Dr. Yarbrough. “That’s how we try to do at our practice now for the most part.”

When asked about the influence of opening their own practice, Dr. Clifton, also a part of the Southwell OB/GYN trio, said it was the recognition of evolving medicine and the need to adapt to those changes. Before, he described it as “provider-centric”, meaning in medical offices, patients were often routed from one area to another for the convenience of the provider. This caused more efficiency to see more patients, but it also

came at the expense of the patient’s privacy. Seeing the necessary changes, they had to implement them in making what Southwell OB/GYN is today…”patient-centric.” “We have a front lobby for check-in, but no waiting areas and certainly no sub-waiting areas or lines to stand in,” said Dr. Clifton. “When you arrive, you are escorted to your own private suite with a private bathroom which is yours for the duration of your visit. Your vitals are taken there, your history is reviewed there, your exam is performed there, your blood is drawn there, and at the end of your appointment you are checked out from there. You will never have to worry about other people over-hearing any discussion of your medical or even your payment and financial issues.” Ultimately if you are one that enjoys a more personable experience, then, Dr. Clifton says Southwell OB/GYN is the place for you. And it has been well received by the community, already winning awards in the short span they have been open. Last year, the local newspaper awarded Best OBGYN

practice in town. Dr. Yarbrough recalls the practice feeling great about winning since it was voted on by the community. “It motivates you,” said Dr. Yarbrough. “That’s who we’re doing this for…patients so they can have the best experience that they can.” Feeling comfortable and creating a fun environment is another joy Southwell OB/GYN takes pride in. She explains how it doesn’t “feel” like work when coming in everyday but more so a family. Dr. Temples, (also a

part of the doctor trio), emphasizes the family atmosphere by highlighting the importance of doctor-patient relationships.

“The importance of [a] doctor-patient relationship is to foster a place of trust that optimizes the most positive outcome,” said Dr. Temples. “Ultimately, stronger doctor-patient relationships correlate to better health outcomes which is the overarching goal of health care.”

And she would be correct. According to FierceHealthcare, 89% of Americans value their relationship with their primary doctor. It is evident that the staff at Southwell OB/ GYN is doing an amazing job at making their patients feel welcomed and comfortable, while promoting high quality care. Even though they’ve only been operating for a short period of time, Southwell OB/ GYN is here to stay.

Beyond OB/GYN services, Southwell is proud to serve Valdosta and Lowndes County with the following clinics: Southwell Internal Medicine Southwell Gastroenterology Southwell Infectious Disease Southwell Primary Care Visit mysouthwell.com today for more details about how they can care for the whole family.

Etheridge Coppage US Air Force

Veterans in Hospice Care Honored for Service Military service is a noble calling, and Hospice of South Georgia (HOSG) recognizes the unique needs of military personnel through the We Honor Veterans program. Established by the National Hospice and Palliative Care Organization, the We Honor Veterans program pays tribute to military patients receiving palliative and hospice care. Social workers ask several questions, including military service history and possible psychological trauma. The checklist helps the hospice team create a care plan, including emotional and clinical support and benefits available from the U.S. Department of Veteran Affairs. 28

"The military checklist helps us understand the specific and unique needs of the veteran," said Lindsey Rogers, HOSG senior marketing specialist. "There are medical issues like PTSD (Post-traumatic Stress Disorder) and Agent Orange for those that served in Vietnam." The We Honor Veterans program features a ceremony recognizing the veteran's years of service and sacrifices. "A hospice representative presents a certificate of gratitude and pins an American flag that represents pride and service," said Rogers.

"We ask them to sign a large flag representing all branches of service, which is then displayed in the Langdale Hospice House." Valdosta American Legion Post 13 members present a certificate and challenge coin, followed by a military salute. "Having veterans from the American Legion here is important," Rogers said. "It's vital to incorporate other veterans that share the unspoken understanding of having served in the military." American Legion volunteers spend time with the veterans after the ceremony. "Many of the legion members connect with the hospice patient and come back to visit," Rogers said. "They share military stories and experiences and often develop a special bond."

Ralph Noles, US Army

If the veteran served in the U.S. Air Force, Moody Air Force Base representatives are part of the honor salute and present the patient with an Air Force cap and a special badge. "Coming into hospice care can be overwhelming," Rogers said. "When we can honor the veterans, it helps relax them and give them some peace of mind." Rogers said the ceremony's impact extends to family members. "It means the world to them to see their loved ones honored, especially during an emotional time. They are proud of the veteran's service, and it's important to see them honored.”

229-433-7000 | hospiceofsouthgeorgia.org

Harold Brantly, US Air Force

29 Brooks Lovelace Jr., US Air Force

Living with Bipolar Disorder Written by: Allen Allnoch

Years ago, I had an acquaintance who, for the purposes of this article, I’ll call Rob. He was a bright guy, a hard-working engineer with a sharp mind and a thirst for adventure. When he got interested in a topic or excited about a recreational pursuit, he went after it with a noholds-barred intensity. One summer, Rob took up whitewater rafting. From his suburban

BIPOLAR DISORDER AFFECTS APPROXIMATELY

ADULT AMERICANS 30

Atlanta home, he would explore the rivers of north Georgia every weekend, and sometimes even on weekdays after work. He was so passionate about it that he convinced me and a mutual friend to accompany him on a weekend trip along the Chattooga River, a world-renowned whitewater destination. The prudent approach would have been to hire a guide to help us nav-

igate the Class IV and V rapids, but Rob was certain we could do this on our own. And if spending a day on the harrowing rapids wasn’t enough, he planned the trip so that when we reached the river’s takeout point, we had to strap on our backpacks and hike the 10 miles back to our starting point. After surviving that adrenaline-fueled outing, I learned that Rob suffered

from bipolar disorder (formerly called manic depression), and that the adventure marked one of his “high” or manic periods. Sadly, Rob also suffered intense periods of depression. He suffered these periods of depression so often that a few years later, he took his own life. The National Institute of Mental Health (NIMH) defines bipolar disorder as “a mental disorder that

THE MEDIAN AGE OF ONSET FOR BIPOLAR DISORDER IS

ALTHOUGH THE ILLNESS CAN START IN EARLY CHILDHOOD OR AS LATE AS THE 40/50’S.

OF PEOPLE WITH BIPOLAR DISORDER HAVE AT LEAST ONE CLOSE RELATIVE WITH THE ILLNESS OR WITH UNIPOLAR MAJOR DEPRESSION Stats courtesy of dbsalliance.org

causes unusual shifts in mood, energy, activity levels, concentration and the ability to carry out day-to-day tasks.” According to the NIMH, those mood shifts can vary from moments of extreme emotions, which can include ecstatic to irritable behavior, to extreme moments of hopelessness. Dr. Mfon Inyang, a psychiatrist with Phoebe Behavioral Health in Albany, says approximately 10 to 15 percent of patients with bipolar disorder will ultimately commit suicide. But such an extreme measure can be prevented if the condition is recognized and treated.

“The first big concern is safety,” Inyang said. “People who are in active manic crisis, at the peak of it, are oblivious to the risk they are taking. The euphoric nature of the illness and the high level of energy they are exhibiting at the time are things that could put them in danger. So if one is evaluating a patient who has this intensity of symptoms, it might be necessary for them to go to a hospital for a short time, until the intensity calms down.” When a bipolar patient is not in a crisis situation, the condition is treated with medication or therapy, and often a combina-

tion of both. Medications include mood stabilizers, antipsychotics, and antidepressants. A common therapy technique is cognitive behavioral therapy. According to the Mayo Clinic (www.mayoclinic.org), risk factors include having a first-degree relative, such as a parent or sibling, with bipolar disorder; periods of high stress, such as the death of a loved one or other traumatic event; and drug or alcohol abuse. Whatever the cause, it’s important for sufferers to understand that bipolar disorder is an illness rather than a character flaw or weakness and that seeking help is imperative.

“They shouldn’t keep it to themselves,” Inyang said. “They need to talk to someone. It could be a family member, a counselor, a psychiatrist, or even a social worker. It’s always better to take the first step. They need to understand that delaying it may put them more at risk, because the longer they wait, the more they are unable to make decisions that are logical. At some point, they may feel like they are invincible, so why even bother to get help?”

Bipolar Disorder Helpful Resources American Psychiatric Association (www.pschiatry.org): The APA’s bipolar disorder page includes an “Expert Q&A” section and firsthand stories from patients. Depression and Bipolar Support Alliance (www.dbsalliance.org): Provides education, wellness advice, and connections to DBSA chapters and support groups around the country. National Alliance on Mental Illness (www.nami.org): NAMI’s bipolar page includes sections for treatment and support options, plus discussion groups for interacting with others affected by the condition. eMoods Bipolar Mood Tracker (www.emoodtracker.com): This app, available in mobile formats for Apple and Android devices, helps patients track bipolar symptom data, identify triggers and patterns to help prevent relapses, and enhance doctor's visits with detailed data exports.

Dr. Mfon Inyang

Psychiatrist, Phoebe Behavioral Health in Albany, GA 31

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Why Choose Zumba? Written by: Carissa Zaun

Zumba is an exercise program that provides intense cardio in the form of dance which usually has a latin style to it. Jessica Terry is a Zumba instructor in Valdosta who has been teaching Zumba since 2008. In an interview with her, she told me how she typically runs her classes and gave me some tips. From the beginning, Zumba had a latin influence in the music that is played during classes. According to Terry, some instructors do expand their music selection to include music that their clients prefer more; however, in her classes, she plays Latin, belly dancing, Bollywood, Polynesian, and some African music. These types of music are what she has always used and still enjoys using it. “I do it the way I’ve always done it, and that gets people pumped up,” Terry said. If you have never done Zumba before, that is okay. According to Terry, the moves are typically repetitive. There are three to four movers per song, and even though Zumba is a form of dance, it is not a dance class where technique is important. The only thing that matters is that you move and have a good time. THere is not a right or wrong way to do it.

“I encourage people to dance how they want to dance,” Terry said.

There isn’t a specific age range for Zumba. Anyone is encouraged to attend a class. Terry goes through movements that vary from low impact to higher im-

pact so that anyone can participate with moves that they feel comfortable doing. Terry has had ladies who have come in after having their hips replaced and even a lady who had her walker with her. With these cases, you would just modify the move and do it your own way. Even though the moves or music may differ between classes and instructors, Terry mentioned that you will find people smiling, having a good time, and sweating in her classes. There are quite a few benefits to choosing Zumba. It is good cardio. Your heart will pump, so it will improve cardiovascular health. Terry does incorporate some strength training in her classes. An example would be squats, which could build muscle endurance. It also builds confidence.

“I’ve had some people over the years come back to me and tell me ‘I love your classes,’” Terry said. “It has changed the way I feel about myself.”

Example of Modifications Terry starts with easy moves and goes up to harder ones. For example: Beginner: A basic march Intermediate: Add some hips Advanced: Add some jumps and high knees

Zumba can also help with weight loss especially if this exercise ifs combined with the right nutrition. Most people burn around 300-600 calories in a class. Aside from health benefits, you can also make friends. If you are wanting any of those benefits, give Zumba a chance!

Jessica Terry

Zumba Instructor in Valdosta IG: @jessterryfit

Denise Fields:

Nutrition and Women Written by: Erica Thrift Photography submitted by Denise Fields

March is National Women’s Month and National Nutrition Month so we sat down with local Registered Dietitian Nutritionist (RDN), Denise Fields, to celebrate women in the nutrition field and obtain a little professional advice for our readers. Fields first earned a Bachelors of Science degree in Exercise Physiology from Valdosta State University. Exercise physiologists help change people’s lives for the better by developing exer34

cise programs that help people prevent or recover from chronic diseases as well as improving muscle strength, cardiovascular health, flexibility and decreasing body fat. They understand the science behind the pertinent foods, fluids, and supplements and their proper timing. Some physicians may prescribe exercise regimens for their patients and refer them to exercise physiologists. Fields pushed her passion for health and wellness further by earn-

ing a Bachelors of Science in Dietetics from the University of Georgia becoming a RDN. According to Johns Hopkins, a RDN is a skilled health care professional in the field of nutrition and dietetics qualified by rigorous education, internships and a national exam with continuing education credits to maintain licensure. Additionally she became a Board Certified Specialist in Oncology Nutrition (CSO) giving her the expertise to educate and counsel

patients diagnosed with cancer on their nutritional needs. Fields says, “My passion is health and wellness. I have worked in a variety of settings and love nutrition counseling, teaching and program development. I love to make nutrition easy for people and show them that the right foods for their body can make them feel so much better.” For over fifteen years Fields has been using her in depth knowledge to improve her patients’ lives.

She channeled her passion into this HealthLife interview offering advice for our women audience. Her first order of advice is self-care. “Women are so busy providing care for everyone else they sometimes forget to take care of themselves, so I emphasize the importance of self-care with my patients,” says Fields. “If you aren’t healthy then you won’t be able to care for others because nutrition impacts all aspects of our lives.”

Fields’ Advice EAT 4 TIMES A DAY

Breakfast, Lunch, Snack, Dinner

CREATE A SCHEDULE:

Eating around the same time everyday prevents over eating due to excessive hunger with breakfast being within one to two hours of waking.

FOOD COMBINATION:

Always eat a protein and carbohydrate with each meal including snacks to maintain a healthy balance in blood sugar levels.

FUEL YOUR BODY:

Think of your body as vessel that needs quality fuel for energy. Eat foods that provided substantial nutrition not empty calories.

Additionally, Fields advises women to talk to their physicians about iron, vitamin d and calcium. Menstruating women typically need about 18 milligrams of iron a day while that decreases to 8 milligrams after menopause, but vitamin D and calcium needs increase for post menopausal women. She suggests eating more foods with vitamin D and calcium as well as enjoying a little sunlight from time to time. Vitamin D deficiency has been linked to depression and unbalanced blood sugar levels. Furthermore, she suggests being mindful of where you get your health and nutrition information. Unfortunately, both true and misleading information is on the World Wide Web. She encourages information from credited professionals like registered dieticians and websites like myplate.gov for guidance. Lastly, her advice on popular diets is, “If you don’t see yourself continuing this diet a year from now then it’s not the diet for you.” Also, most people are not aware that some insurance plans cover nutrition services with registered dieticians, like Fields, who accept insurance. If you feel it is time to get off the hamster wheel of failed dieting you may consider working with a registered dietician.

LOSE THE ALL OR NOTHING MINDSET:

Creating a healthy eating routine is a marathon not a sprint.

MEAL PREP:

Prepare several meals, like breakfast and lunch, for the week to ensure you make healthier options instead of an unhealthy option out of hunger of convenience. If dinner is where you fall short on healthy choices then meal prep several dinners.

KEEP IT SIMPLE.

Not all meals need to be prepared from scratch. Frozen and raw vegetables are easy and still nutritious. A Turkey sandwich on whole wheat bread with your favorite veggies with fruit is an easy, quick and affordable meal prepping.

USE LEFT-OVERS RESOURCEFULLY.

For example, baked or grilled chicken can be used for quesadillas, stir-fry or soups.

READ LABELS:

Sugar is hidden within so many packaged foods. Choose products with 5g or less “added sugar.”

denisefieldsnutrition.com denisefieldsnutrition@gmail.com @denisefieldsnutrition

Digital Distractions Written by: Dr. Michael D. Brown

I have been naïve. I am not stating that I completely failed to recognize the extent to which our phones, the internet, and social media permeate our lives. Until now, however, I have dismissed the impact of screen time. After finally watching the 2020 Netflix documentary The Social Dilemma, I am shell-shocked by the realization that a vast majority of us are addicts. Aptly noted by professor emeritus of political science, statistics, and computer science at Yale University Edward Tufte, “there are only two industries that call their customers ‘users’: illegal drugs and software.” Watching the film, I found myself becoming defensive, rationalizing my usage, justifying the need for excessive use given my vocation, or applauding my own paltry parental restrictions with our children. Upon reflection, I came to admit the similarities between my device usage and some of my patients’ struggles with alcohol and opiates. By way of example, primary care providers regularly perform a CAGE screening for alcohol abuse: 1. Have you ever felt you needed to cut down on your drinking? 2. Do people annoy you by criticizing your drinking? 3. Have you ever felt guilty about drinking? 4. Have you ever felt you needed a drink first thing in the morning (eye-opener) When it comes to screens, I possess all four of the CAGE criteria, and I am willing to bet most readers of this article do as well. Immediately, I go back to the justifications: “I need perpetual phone access for my job”, “I have to stay up to date on my email and recent hospital data” and “so what if my phone and laptop use is excessive, I’m not hurting anyone”. Therein lies my naïveté. Let us go beyond some of the potential consequences of being hyper-focused on our screens that include motor vehicle accidents and becoming an insufferable internet troll. Social media creates an avenue for behavior manipulation and truth 36

distortion. These platforms leverage confirmation bias, implicit bias, salacious fake news, and calculated algorithms designed to optimize our interest and seduce us into a technologically induced trance. There is a reason that so many of us have our smartphones in our hands most of the day and within arm’s-reach at night. As explained brilliantly in The Social Dilemma, billions of people worldwide have been manipulated into becoming extremely dependent users. We are not just the product of manipulation; we are the product itself. Data about our preferences, our search histories, and our shopping choices, are an incredibly valuable commodity. As Aza Raskin, formerly of Firefox and Mozilla, said, “Advertisers are the customers. We (users) are the thing being sold.” It is not just our data for sale, however. As noted by Jaron Lanier, pioneering computer scientist and founding father of virtual reality, “It’s the gradual, slight, imperceptible change in your own behavior and perception that is the product”. Thus, you, your colleagues, your clients, your patients, your friends, and your family are victims of powerful persuasion. Persuasive technology has altered our thoughts, our feelings, and our reality without many of us ever being cognizant of the manipulation. At Colquitt Regional Medical Center, we have a robust training program for the recognition of bias.It is paramount to not trivialize bias.We must recognize our subliminal attitudes regarding race, sex, obesity, sexual preference, etc. to ensure that we never make sub-optimal healthcare decisions as a consequence of our own biases. Problematically, social media has a tendency to create division by escalating bias. Social media algorithms exploit tribalism and our human need for affiliation to herd us into niche groups that can intensify our implicit biases. Our customized news feeds then deliver content that persistently amplifies whatever prejudices or preconceived notions we may unknowingly possess. All healthcare organizations should teach the bias potential promulgated by social media usage. We need to instill an understanding that social media algorithms have their own agendas;

ones that have nothing to do with positive patient outcomes. As noted by Chamath Palihapitiya, a former vice president of growth for Facebook, social media “wants to psychologically figure out how to manipulate you as fast as possible, and then given you back that dopamine hit.” Knowledge of the potential for bias may abrogate use and perhaps help re-establish our ability to perceive our world more critically. Quantifying the extent of this influence by computer-based algorithms is near impossible. International news media entities have long been guilty for implanting variable degrees of manipulation, but the usage of internet technology sent this potential for propaganda into hyper-speed. The dangerous impact of misinformation on medicine is alarming. Never in my career as a physician have I seen healthcare providers, hospitals, the Department of Public Health (DPH), and the Centers for Disease Control and Prevention (CDC) under such vehement and prolonged attack. While I can appreciate a certain degree of apprehension toward vaccines, unproven therapies, and even the Food and Drug Administration (FDA), the degree of anger and hatred is outsized. I have even seen misled ardor among some within the healthcare industry. We have moved far beyond the realm of healthy and logical distrust. In addition to social media’s manipulative induction of healthcare cynicism, the use of smartphones decreases focus and thus affects patient care. Medical researchers Shelley Ross, PhD & Sarah Forgie, MD said, “Medicine is a vocation of focused attention. To be a good physician, an ability to selectively identify key information is essential. Patients must be listened to and attended to, both for what they are saying and what they are choosing not to say. Generating a differential diagnosis means focusing on what is relevant and discarding what is not.” Patients and families should never witness team members using their personal phone. If a patient was already wary, a healthcare provider distracted by their TikTok feed can deliver a devastating blow to the patient’s confidence in the care they are receiving. Beyond the bedside, distracted patient interactions affect every part of a healthcare system. From the registration desk to the surgery suite, every healthcare professional is vulnerable to digital distraction. Regardless of department, these interferences ultimately impose a risk on the care for our patients. There has to be strong restrictions on the use of phones while managing patient care. Research on divided attention consistently shows that performance is impaired when there are too many

distractions present. For example, errors in medication are significantly associated with interruptions. The severity of the medication error increases as the number of interruptions increases, according to Ross & Forgie. Thus, I am an advocate of hospital-wide implementation of a no personal screen time policy during patient care. This is not “do as I say, not as I do” advice for everyone else except for medical leadership. We cannot effectively toss edicts out among healthcare team-members and expect improved patient engagement if we as physicians and hospital administrators are seen in work-related scenarios paying more attention to our devices than to the work at hand. We must also regulate our own habits and behavior. Personally, I began by tracking my screen usage. Knowing is the first step. There are plenty of available apps that lay bare the number of hours we spend staring at a screen. Once I understood how much of my life was spent absorbed by a screen, it became easier to make the effort to address that addition. In auditing my own screen time, I quickly realized why I have neither mastered a second language nor penned my first novel. Second, I have made it a practice to put away devices when interacting with a client, patient, or colleague. This behavior ensures we are focused and respectful. As I have already discussed, distraction makes us less effective healthcare providers. It also makes us less efficacious professionals and leaders. Just a decade ago, having your cell phone out in a meeting would have been a social faux pas. Now it is routine. This is not simply rude social interaction; it can lead to missing important organizational knowledge or recognizing the complete picture with making a healthcare decision. How many of us have sat in a meeting only to see a majority of participants on their phones and/or computers within minutes? Then, as a small minority of meeting members are actually paying attention, key points are missed, innovative ideas are not promulgated, and everyone’s time is wasted. A practical caveat and side-note for this proposal is that work-related meetings should be time-limited with intermittent breaks to ensure attention remains focused. For this attention-deficient hyperactive author, I recommend that meetings last no longer than 1 hour, or offer 10 minutes breaks following every hour of focused engagement. Enhancing our focus means that we all make better decisions. Finally, I recommend setting both scheduled times and time 37

limits for screen usage. How often do we see the new email or text pop up on our phone and feel the need for prompt response. In actuality, those notifications rarely require instant acknowledgement. Even in the modern era, I find that actual emergencies warrant either direct phone calls or alarms. In terms of Stephen Covey’s Seven Habits of Highly Effective People, these types of texting and email distractions frequently fall into the quadrant of waste as non-urgent, non-important tasks. To quell this impulse, schedule times for relaying texts and emails. In fact, utilize technology to schedule screen breaks. Physicians and hospital administrators have an obligation to recognize not only the opportunities, but the threats imposed by unceasing availability and incessant use of cellphones, tablets, and computers. We must be more conscious of its potential to affect our focus, slowly manipulate our thought processes. The need for computers, phones, and other screens will not abate in the foreseeable future. Still as healthcare leaders, we must remain mindful, and at all times seek out the conceivable ways in which our technological dependence has the potential to compromise patient care.

Dr. Michael D. Brown is a pulmonologist in Moultrie, Georgia. He received his medical degree from Medical College of Georgia and has been in practice between 11-20 years.

Words are the foundation of our communication with others. We are constantly using them. Even as I type this article, words are being placed together to expound upon a topic. No matter what, we cannot escape using words. Once a year we celebrate this with “Words Matter Week.”

Words Matter Week Written by: Domonique Whitehurst

What is Words Matter Week? Since 2008, “Words Matter Week,” which coincides with National Grammar Day, focuses on celebrating words and why we need them. From a baby’s cooing to an elegant poem, words are the gateway to our emotions and jump-start endless thought patterns. For the first full week in March, the National Association of Independent Writers and Editors (NAIWE) charges America to highlight this importance. Over the years, “Words Matter Week” has become popular among schools, libraries, and publishing industries. School districts across the nation design special curriculum that explore the ways that students can use their words to make an impactful difference.

Daily Affirmations You Can Try • I am worthy of love. • I have the strength and courage to conquer any challenge. • I deserve to have a seat at the table. • I am enough.

How Can You Celebrate Words Matter Week? Play A Word Game and Have A Word Party

Take Part In The Words Matter Week Blog Challenge

Repeat Daily Affirmations

Who doesn’t like to party? No one is the general answer, but this type of party is more for the mind. During Words Matter Week, gather a group of friends and play various word games. Scrabble and Wordly are popular games that come to mind. If you don’t like those word games, that’s fine. Here is your chance to make up your own.

Each year NAIWE hosts a writing challenge; anyone can participate. Each day during Words Matters Week, the organization will send out a question to its followers. Then, the followers can take time to create a blog or social media posts to answer the corresponding question. Each follower can only submit one answer each day. At the end of the week, NAIWE will then compile all the names of those who participated and draw for one lucky winner! The winner will receive a prize along with a highlight on the NAIWE’s newsletter.

Daily affirmations are an outlet used to evoke positive thoughts processed with the use of words. If these set words are repeated daily, the subconscious begins to believe the words, which ignites action. Challenge yourself and create your own affirmations Take these words, confidently repeat them daily, and watch how your mood changes. Always remember, you can use your words to hurt, or you can use them to heal. It’s your decision. Take time to celebrate “Words Matter Week.”

Vegetarian, Vegan, or Pescatarian: Which is best? Written by: Carissa Zaun

Maybe you’re interested in becoming a pescatarian, but there are more fish in the sea. Vegetarianism and Veganism are two other options available. Lifestyle diets are choices that we make to better ourselves, but with so many choices to choose from it can be hard to know which lifestyle would be the best for you. Pescatarians have a lot in common with vegetarians. The biggest difference is that while pescatarians don’t eat meat, they do eat fish. Vegetarians do not eat any meat, poultry, or seafood. Their diet mostly consists of foods that come from plants, which includes fruits and vegetables. Animal byprod-

ucts can be consumed in a vegetarian diet. Vegans only eat plantbased foods. Fruits and vegetables make up a large part of this diet. Vegans also consume plant based dairy, such as soy milk. Vegans don’t consume any animal foods, which would include eggs, dairy, and meat. The reasons for choosing to commit to these lifestyle changes can very. Some people do it for religious reasons, and others do it because they think it is better for the environment. Believe it or not though, there are some benefits to committing to these diets. According to Webmd. com, including fish is a good source of protein,

and it is rich in Omega-3. Some studies have also shown that lowering your consumption of red meat can lower your chances of heart disease and high blood pressure. Due to that, there is a chance that you can live longer. Similarly to pescatarian diets, vegetarian diets also can reduce your risk for heart disease along with diabetes and some cancers. Vegan diets have a lot of the same benefits of lowering the risk of heart disease, certain cancers, and diabetes. It is also possible to experience weight loss. While pescatarian, vegetarian, and vegan diets share a lot of the same benefits, these benefits aren’t automatically

guaranteed. You have to know which foods to avoid and which ones to consume. For example, eating a lot of processed food can have a negative effect on your body even if they are technically acceptable in your diet. The food that you consume affects your overall health from reducing risk of diseases to improving your sleep and energy levels to helping to provide the nutrients that your brain needs to function. However, with so many different diets and advice from many different sources, it can be hard to choose a diet that is right for you and your lifestyle. According to the Mayo Clinic, involving your doctor and considering your person-

al needs are some of the best ways to find a diet that works for you. For example, choosing something that isn’t sustainable long term is not recommended. Sustainable diets give you some flexibility when it comes to eating particular foods every once in a while. A sustainable diet should also include food that you like not just foods that you can tolerate. If you are considering becoming a pescatarian, vegetarian, or vegan, you should consider whether that diet includes food that you do enjoy or not. You should also consider your reasoning for going on a diet and always reach out to a doctor or nutritionist if you have specific questions or concerns.

Four Misconceptions About Pescatarian, Vegetarian, And Vegan Diets: You can’t get enough protein without meat. There aren’t many food options. You can’t eat out. It’s expensive. 40

Crispy Buffalo Cauliflower Bites Spinach and Mushroom Quesadillas Courtesy of budgetbytes.com/spinach-and-mushroom-quesadillas

Ingredients:

8 oz. mushrooms 1 Tbsp cooking oil 1/4 tsp garlic powder 1/4 tsp salt, divided 1/4 tsp freshly cracked pepper, divided 1/8 tsp crushed red pepper 1/2 lb. frozen chopped spinach 8 oz. mozzarella*, shredded 1/4 cup sour cream 5 7-inch flour tortillas

Directions

Slice the mushrooms and add them to a skillet with the cooking oil, garlic powder, crushed red pepper, and half of the salt and pepper. Sauté over medium until the mushrooms have release all of their water and it has evaporated out of the skillet. Set the mushrooms aside. While the mushrooms are cooking, thaw the frozen spinach then squeeze out as much of the water as possible. You should have about one cup of spinach (loosely packed) once squeezed. Add the mushrooms, spinach, shredded mozzarella, sour cream, and another 1/8 tsp each of salt and pepper to a bowl, then stir to combine. Add about ½ cup of the cheesy spinach mushroom mixture to each tortilla, spread it out to cover one side of the tortilla, then fold to close. Cook the quesadillas in a skillet over medium heat until brown and crispy on the outside and melty on the inside (I do not use butter or oil in the skillet, but can if you want a more fried texture). Slice the quesadillas and serve!

Courtesy of forksoverknives.com

Ingredients:

2/3 cup brown rice flour 2 tablespoons almond flour 1 tablespoon tomato paste 2 teaspoons garlic powder 2 teaspoons onion powder 2 teaspoons smoked paprika 1 teaspoon dried parsley 1 head cauliflower, cut into 2-inch florets 1/3 cup Frank’s hot sauce or barbecue sauce

Directions

Preheat oven to 450°F. Line 2 baking sheets with parchment paper. Combine the brown rice flour, almond flour, tomato paste, garlic powder, onion powder, paprika, parsley, and 2/3 cup of water in a blender. Puree until the batter is smooth and thick. Transfer to a bowl and add the cauliflower florets; toss until the florets are well coated with the batter. Arrange the cauliflower in a single layer on the prepared baking sheets, making sure that the florets do not touch one another. Bake for 20 to 25 minutes, until crisp on the edges. They will not get crispy all over while still in the oven. Remove from the heat and let stand for 3 minutes to crisp up a bit more. Transfer to a bowl and drizzle with the sauce. Serve immediately.

Written by: Domonique Whitehurst

There are the people who only drink coffee, and then, there are others who only drink tea. A rich cup of coffee can give you a boost of energy while a soothing cup of tea can trigger relaxation. But both beverages can be served hot or cold, can brighten up any mood, and most importantly give the body a caffeinated kick. But, which one is better for you? Let’s explore this “heated,”(because both can be served hot) debate. “Both coffee and tea are known to contain antioxidant-rich polyphenols with anti-inflammatory benefits,” said Kaeri Gans in her book, The Small Change Diet. Coffee and tea provide antioxidants to the body that aid to reduce various cancers, diabetes, and even heart disease; however, tea builds your immune system, making it stronger. Tea also gives the body needed hydration. Overall, these two beverages draw a tie in the category of antioxidants and healthy aging. For the average person, a caffeine kick is the end goal when drinking coffee or tea. When you compare the two, coffee has much more caffeine than tea. On average coffee has 100-300 milligrams of caffeine per cup while tea only has 20-60 milligrams per cup. Ultimately, caffeine is a stimulant, and when the body consumes a high dosage, it then triggers jitters from being over-caffeinated. People who don’t like the jumpy feeling that comes with the jitters of coffee may want to gravitate towards tea instead. Consuming too much caffeine can cause headaches, increased blood pressure, and even muscle aches. With that being said, drink in moderation. In this discussion, we can conclude that coffee and tea have similar health benefits. Once you introduce sugars, creamers, syrups, and other “enhancers” to these two beverages then, the healthy choice conversation changes. But all in all, it’s a matter of personal preference when choosing which one is better for your body.

Ways to come down from a caffeine kick. On average it can take up to four to six hours for someone to come down from a caffeine high, but depending on your sensitivity it might take much longer. Just like a hangover, there are ways to speed up the waiting process.

More Water, Please: Drinking plenty of water can do

two things. First, it can prevent dehydration which can happen when consuming too much caffeine. Second, drinking water can filter what you consumed out of your body.

Step Away From the Caffeine: Once you’ve reached your peek of caffeine, simply walk away. Don’t go overboard and take in more; you’re only causing more problems.

For more information contact our main office at 888-715-4263 or email us at healthlife@itgnext.com

healthlifemagazine.com 43

Children and Therapy It has become common to discuss mental health among adults, but what about children’s mental health? Just like adults, children experience hardships and can struggle to make sense of things on their own. When children have problems they cannot handle on their own, therapy can help because it can give them a safe place to voice their feelings and build new skills that will enable them to work out their problems. According to Berkeley.edu, a child’s brain operates twice as fast as an adult’s brain. This speed at which their brain operates enables them to encounter problems and begin to solve those problems. Children are also more likely to be inquisitive and experiment with things especially when it comes to learning something new. An extraordinary example of child development comes in the form of Einstein. When he was a child his language development was so far behind that his parents consulted a doctor. His parents gave him two tools: a compass and a violin. The compass sparked his interest in science, and the violin was another object that challenged his brain. These two objects helped to progress his brain development as a child by introducing problem solving techniques. Similarly to the compass and the violin that Einstein was given, therapy can act as that tool to help children learn how to further their problem solving skills. There are many methods of therapy that can be chosen for children. One of those options is a family session or parent-child interaction. During a family session various stressors that prevent a family from being able to function are addressed. Parent-child interaction is similar. This method specifically focuses on addressing a behavior that the child is expressing such as aggression by improving both the child’s social skills and communication between the parent and child. Another method is play therapy. With this method, a therapist uses various media to interact with the child. This media can include but is not limited to storytelling, music, drawing, and games. The main goal is to create an environment where the child can express and work through their feelings. It is appropriate to consider taking children to therapy when they have prob44

Written by: Carissa Zaun

lems that they can’t deal with on their own and when these problems affect their ability to function from day to day. Anxiety and depression are two issues that children may struggle with. Changes in an environment can be the cause of anxiety or depression. Anxiety in children can manifest in a variety of situations. For example, a child who consistently clings to their parent when their parent is trying to drop them off at a daycare or school or a child who seems to overreact over what seems to be nothing could be displaying signs of anxiety. Separation anxiety, social anxiety, and phobias are typically the most common in children. Depression is a mood disorder that is typically diagnosed if symptoms last longer than two weeks, but it is treatable. Like adults, it is normal for children to experience ups and downs. Depression is different from those ups and downs. It affects how a person deals with everyday life. In children, many cases of depression have been linked to cases of anxiety. Sometimes cases of depression or anxiety are dismissed as a natural effect that comes with growing up; however, if there is any concern that a child has anxiety or depression it should be discussed with a health professional. As for anything the healing time can vary from individual to individual; however, according to the American Psychological Association, most people recover on average in 15-20 sessions.

In research, the possibility of a mental health crisis among children consistently resurfaced. This mental health crisis is mostly due to COVID-19. According to KFF. org, there were more reported symptoms of depression, anxiety, and psychological stress during the pandemic. Students who had to move to online learning also suffered from worsened mental health especially compared to students who were learning in person. While many schools are currently back to in person learning, it is impossible to ignore the potential long-lasting effect on mental health in young people during COVID-19. The pandemic changed many aspects of society; one of those aspects was health care. In 2020, in person doctor visits dropped significantly. The use of telemedicine, which is the use of online health services, increased, but that was not enough to replace the amount of money that would have been made from in person visits. This shift in how people handled their healthcare caused a shift in the whole healthcare system. One of these shifts was the expansion of Telehealth, which helped to provide some with care they wouldn’t have gotten otherwise. Relief such as the American Rescue Plan Act furthers previous relief from the government by providing financial support for children to receive the mental health care that they need. Aside from monetary help, there are resources such as the American Academy of Child and Adolescent Psychiatry, Child Mind Institute, and many other organizations who have websites that provide accurate and reliable information. While the current circumstances have definitely changed than what they were before 2020, one thing hasn’t changed: the importance of mental health even in children. Mental health is vital to a child’s development, and there are resources to do research or contact licensed professionals if a child ever shows a reason to be concerned for their mental health.

Signs that should concern parents when it comes to their child’s metal health. 1. Mood changes such as extreme sadness that lasts for extended periods of time 2. Social withdrawal 3. Extreme behavior usually in the form of outbursts 4. Self harm

Sensory and Nervous System Practices for Calm and De-Escalation For Kids and Adults Drum Up and Your Legs and Arms to Increase Circulation

Chew on Ice Run Your Hands Under Warm Water Create A Personal Calm Down Space at Home or School

3 Deep Breathes

Place a Fan in Front of You and Feel the Moving Air Hum, Whistle, and Sing Take A Walk Outside

MENTAL HEALTH AWARENESS 11 in in 25 25

11 in in 55 Americans will experience a mental illness in a given year.

Americans live with a serious mental illness. Out of all mental illnesses, anxiety disorders are the highest reported. Statistics courtesy of cdc.gov

WAYS WAYS TO TO IMPROVE IMPROVE MENTAL MENTAL HEALTH HEALTH activity and exercise

plenty of sunlight

seek help

There are many benefits to exercise that go beyond physical; when you are active, chemicals in your brain activate and release to put you in a good mood. Exercise has also been proven to help eliminate stress and anxiety. Whether it’s a short walk or pumping weights, any exercise is beneficial to mental health.

Getting at least 30 minutes to 2 hours of sunlight each day is ideal for not only physical, but mental health as well. The sun provides us with Vitamin D, which in turn assists the brain in releasing endorphins and serotonin (happy chemicals). Just be sure to protect yourself while you are exposed to direct sunlight!

Though it’s never easy asking for help, it is extremely important to be open about any struggles that you may be going through in order to get the proper help that you need. Whether it’s confiding in a friend or family member or seeking professional help, know that there is no shame in asking for help when you are not mentally okay.

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World-class children’s care

is closer than you think.

Learn more at WolfsonChildrens.com/Georgia.

At Wolfson Children’s Hospital in Jacksonville, our team of doctors and nurses give kids of all ages nationally ranked care in a caring environment. From cancer treatment to neurosurgery to heart defects, our staff has the experience to help children overcome even the most serious conditions.