July 2016
» Rowan School of Osteopathic Medicine offers free course on osteopathic medicine, page 3 » Standing tall against falls, page 5 » Rowan Medicine Bariatrics – Winning the battle against obesity, page 6
Treatments to soothe sunburned skin We know, you didn’t mean to get sunburned. You lost track of time, or nodded off, and now you can tell you’re going to be lobster-red and miserable. It can take several hours for the full damage to show itself. So at the first sign, get out of the sun and follow this expert advice from dermatologist Dr. Jeffrey Brackeen, who practices at the Skin Cancer Institute in Lubbock, Texas. Act fast to cool it down If you’re near a cold pool, lake or ocean, take a quick dip to cool your skin, but only for a few seconds so you don’t prolong your exposure. Then cover up and get out of the sun immediately. Continue to cool the burn with cold compresses. You can use ice to make ice water for a cold compress, but don’t apply ice directly to the sunburn. Or take a cool shower or bath, but not for too long,
which can be drying, and avoid harsh soap, which might tend to irritate the burned skin even more. Moisturize while skin is damp While skin is still damp, use a gentle moisturizing lotion (but not petroleum or oil-based ointments, which may trap the heat and make the burn worse). Repeat to keep burned or peeling skin moist over the next few days. Decrease the inflammation At the first sign of sunburn, taking a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen, naproxen or aspirin, can help with discomfort and inflammation, says Dr. Brackeen. You can continue with the NSAIDs as directed until the burn feels better. You can also use a one percent over-the-counter cortisone cream as directed for a few days to help calm redness and swelling. Aloe
vera may also soothe mild burns and is generally considered safe. Wear loose, soft, breathable clothing to avoid further skin irritation, and stay out of the sun. Replenish your fluids Burns draw fluid to the skin’s surface and away from the rest of the body, so you may become dehydrated, explains Dr. Brackeen. It’s important to rehydrate by drinking extra liquids, including water and sports drinks that help to replenish electrolytes, immediately and while your skin heals. When to see a doctor You should seek medical help if you or a child has severe blistering over a large portion of the body, has a fever and chills, or is woozy or confused. Don’t scratch or pop blisters, which can lead to infection. Signs of infection include red streaks or oozing pus.
Help skin heal Your skin will heal, but real damage has been done. “Repeat sunburns put you at a substantial risk for skin cancer and premature skin aging, and I want people to learn from the burn,” Dr. Brackeen says. “Remember how bad this sunburn felt, then commit to protecting yourself from the sun every day, all year long.” Source: Skin Cancer Foundation
6 smart tips to protect your skin • Use sunscreen whenever you’re outdoors. Liberally apply a broadspectrum sunscreen with an SPF (sun protection factor) of at least 30 before outdoor activities. A broad-spectrum product offers protection from UVA and UVB rays. Apply sunscreen at least 15 minutes before heading out. • Re-apply sunscreen frequently. Put sunscreen on again every two hours while you’re outside, or more often if you’re swimming or sweating. • Stay indoors when the sun is strongest. Try to stay inside or in the shade between 10 a.m. and 4 p.m. • Take extra care near water or sand. The sun’s rays are stronger when they reflect off sand or water, so you may burn faster. • It’s not always feasible, but when you can, cover up as much skin as possible. A wide-brimmed hat and sunglasses can protect your face and eyes. • Don’t intentionally try to tan. Source: HealthDay
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ROWAN UNIVERSITY SCHOOL OF OSTEOPATHIC MEDICINE OFFERS FREE COURSE ON OSTEOPATHIC MEDICINE
Massive open online course (MOOC) is first of its kind in the nation Realizing there is a gap in the public’s understanding of osteopathic medicine, Timothy Tsai, a fourth-year medical student at Rowan University School of Osteopathic Medicine, has led a collaborative effort to create a free massive open online course (MOOC) that is the first known course of its kind to focus on osteopathic medicine. Launched in mid-May, the free course has already attracted more than 1,200 students eager to learn more about osteopathic medicine’s holistic approach to health promotion and disease prevention. “Before enrolling in medical school, I had experience with MOOCs and wanted to create something similar about osteopathic medicine,” Tsai explained. “The course we designed provides an overview of osteopathic medicine. Even if you are not interested in that as your career, the course can be a great resource for learning exactly what an osteopathic physician does and how osteopathic manipulative treatment can help patients.” Bowing to the demands of medical education, however, Tsai’s original idea to create the course remained “stagnant” for about a year and a half. Then, support from the medical school’s Department of Family Medicine and NeuroMusculoskeletal Institute breathed new life into the project. Those departments and students from the medical school’s SYNAPSE organization, in collaboration with Rowan’s Department of Information Resources and Technology, worked with Tsai to create the course. “Developing the first known MOOC on osteopathic medicine is a major achievement for Tim and everyone who worked together on this project,” said Dr. Joshua Coren, Chairman of Family Medicine at the School of Osteopathic Medicine.
“This program will help future students learn achievement that will help to advance the reputation about our field, help patients to understand what of our school and of the osteopathic profession.” we can do for them and let many others see the The course includes four modules – Introduction great student, staff and faculty involvement of our to Osteopathic Medicine; History of Osteopathic school and university.” Medicine; Osteopathic Manipulative Treatments; Dr. Thomas Cavalieri, Dean of the Rowan and Clinical Applications of Osteopathic University School of Osteopathic Medicine noted the Manipulative Therapy. The medical school’s significance of the team’s accomplishments. “It isn’t Academic Technologies group provided video just about being the first to support, recording create a course like this,” he the course lectures, “This program will help future students all of which were learn about our field, help patients to presented by faculty understand what we can do for them and at Rowan’s School let many others see the great student, staff of Osteopathic and faculty involvement of our school Medicine. and university.” – Dr. Joshua Coren Once all the elements of the course were assembled, one final hurdle remained: making the course available online. With assistance from Rowan University’s Division of Global Learning & Partnerships, the team from the School of Osteopathic Medicine was finally able to see their work come to fruition. In May, the course was posted on the Canvas Network, one of the world’s leading providers of open, online courses. A free, self-paced course, “Introduction to Osteopathic Medicine,” is designed to allow students to complete all four modules in four weeks, assuming they are able to devote approximately four hours each week. To learn more, or to register, visit https://www.canvas.net/browse/rowanu/courses/ osteopathic-medicine. said. “The team’s commitment to producing a program that is both comprehensive and, at the same time accessible to anyone, is a significant
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By Dr. Donald Noll
n average, one out of every three adults aged 65 or older will fall each year, making accidental falls the most common cause of fatal and non-fatal accidental injury for older adults. The U.S. Centers for Disease Control and Prevention estimates that, each year, more than 2.5 million older adults are treated in hospital emergency rooms for fall injuries, including more than 700,000 individuals whose falls require them to be hospitalized, often due to head injuries or hip fractures. Hip fractures are a particular concern. Ninety-five percent of hip fractures result from accidental falls. One out of every five people who experience a hip fracture dies within a year, and one in three remains in a nursing home for at least a year.
Life out of balance
Dr. Donald Noll is a geriatrician with the New Jersey Institute for Successful Aging at the Rowan University School of Osteopathic Medicine in Stratford. To schedule an appointment, please call 856-566-6843.
Poor balance – a major risk factor for falls – affects between 20 and 50 percent of people in this age group. Those with impaired balance are three times more likely to experience a fall. Medication side-effects can increase the risk of falling. Some over-the-counter and prescription medications can cause dizziness or drowsiness, and several prescription medications will decrease your body’s ability to stay in balance, similar to what an alcoholic drink does. A deficiency in vitamin D reduces how well the muscles use calcium, resulting in more falls. Replacing vitamin D is one of the most cost effective ways to improve balance and reduce falls. Muscle mass decreases with age, especially the large muscles of the lower body which maintain balance. Diminished balance from
weaker muscles raises your risk of falling. While it is important to consult with your physician before beginning any exercise program, age-appropriate exercises – such as tai chi or activities that improve muscle strength – have shown some modest benefit in improving balance in older individuals. You may know that your eyes are key to keeping you balanced, because it is your vision that gives your brain clues as to where your body is in space, helping to keep you upright. But do you know that your ears also help you stay balanced? As you move, the fluid in your inner ear canals shifts. This lets the brain know that you are moving, which helps the eyes and the rest of your body adjust to your movement. So, regular vision and hearing tests are essential to falls prevention.
Standing tall, preventing falls Even though one out of three older adults is at risk, falling is not an inevitable part of growing older. Like most health concerns, prevention is an important first step. At the New Jersey Institute for Successful Aging, we offer a falls assessment program that can provide a comprehensive analysis of an individual’s risk of falling. The assessment measures an individual’s risk and compares that to the
normal risk for an individual of the same height and weight. Using specially designed diagnostic equipment, our staff is able to quickly evaluate nearly a dozen factors and then isolate those that can increase an individual’s risk of falling. Patients are then asked to complete certain basic steps or movements on the platform that allow for measurements of the individual’s gait, center of gravity, and the ability to stretch or move in different directions without losing balance. These measurements provide valuable insights into an individual’s ability to complete common functional tasks – such as getting up from a chair – that often lead to falls in the home. Test results are immediately available and allow our physicians to make recommendations that can help older individuals continue to stand tall against falls. That advice can range from simply raising the individual’s awareness of his or her unique risk factors to targeted therapies that isolate the patient’s individual needs. Repeat tests also allow for accurate evaluations of the benefits of any recommended changes or therapies.
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Rowan Medicine Bariatrics –
Winning the battle against obesity
Rowan Medicine and Advocare Surgical Specialists of Washington Township have teamed up to provide seamless and sensitive care to patients seeking bariatric surgery. “Contemplating bariatric surgery can feel like an insurmountable task with all of the testing, teaching, and medical consults,” said Dr. Louis Balsama. “We wanted a way to ease the process to provide the most efficient, compassionate, and exceptional care to our patients.” Dr. Balsama is the acting chair and the director of the General Surgery Residency Program at Rowan University’s School of Osteopathic Medicine and leads the team of specialists involved in the Rowan Medicine Bariatric Program. Those specialists provide a comprehensive pre- and post-operative experience for patients of the program. In addition to consulting with their surgeon, patients also meet with a certified bariatric nurse, surgical scheduler and event planner. Additionally, patients
undergo assessments with Rowan Medicine experts in pulmonology, psychiatry, cardiology, plastic surgery, medical weight management and family medicine. “Too many patients have battled too long in their struggle against the disease of obesity,” Dr. Balsama said. “We have made the firm commitment to ease that burden with the combined efforts of Advocare and the Rowan Medicine bariatric team.” People with a body mass index (BMI) of 40 (generally, 100 pounds or more overweight) and those with a BMI between 35 and 40 who also suffer from cardiopulmonary problems or diabetes are candidates for the Bariatric Program’s services. Prospective patients must also be at least 18 years old, be willing to make necessary life-style changes, demonstrate previous attempts at weight loss, and have no current addictions or psychiatric contraindications. Pregnant women are not eligible for bariatric procedures and patients must be cleared by the Rowan Medicine physicians before undergoing a procedure.
MedicaLink The Rowan Medicine Bariatric Program offers a range of options for patients, including: Laparoscopic sleeve gastrectomy, the most commonly performed bariatric surgery in this region, involves removing the side of the stomach, while retaining a ‘sleeve’ for normal digestion. The one-hour procedure usually requires an overnight hospital stay, with recovery taking approximately two to three weeks. Patients tend to lose about 60 to 70 percent of their excess body weight in the first year after surgery. Laparoscopic gastric bypass partitions the stomach into a small pouch and a non-functioning ‘remnant’ that is bypassed. The small stomach pouch limits food intake and the bypass component alters the absorption of food. The surgery takes about one-and-a-half hours to perform and requires an overnight stay in the hospital, followed by a two- to three-week recovery period. Bypass surgery is frequently recommended for patients with severe reflux (indigestion) and/or severe diabetes. Patients can expect to lose between 70 to 75 percent of their excess weight in the first year after surgery. Revision surgery is the conversion of one weight loss procedure to another and is an option when patients don’t achieve desired outcomes with the primary procedure. Removing a gastric band and providing the patient with a gastric sleeve or gastric bypass is a common form of revision surgery. Gastric balloon is a new procedure, recently approved by the Food and Drug Administration and is not yet available through the Rowan Medicine program. Gastric balloon is indicated for weight reduction, in conjunction with diet and exercise, for patients with a BMI between 30 and 40 who have one or more obesity-related conditions, such as diabetes. Interested individuals can learn more about weight loss surgical options at free seminars that are offered every Monday on Rowan University’s Stratford campus. The seminars are facilitated by an experienced bariatric nurse and attendees have the option to meet with a surgeon immediately following the seminar. To register to attend a free seminar, please call 856-589-0600.
For more information about the Rowan Medicine Bariatric Program, please contact the program’s certified bariatric nurse, Chris Arroliga at 856-701-8668 or carroliga@ advocaredoctors.com.
Nothing is amusing about park accidents When someone is injured or killed at an amusement park, it shatters our sense of safety and makes us wonder whether we could be next. However, the chance of an accident is actually quite low. According to yearly safety reports released by the International Association of Amusement Parks and Attractions (IAAPA), the estimated injury total was down six percent in 2014 compared to 2013 (1,146 vs. 1,221 injuries). While amusement park rides are generally safe, understanding the types of risks involved can further lower your odds of an accident.
Mechanical operations Amusement park rides are governed by both state law and industry standards. Since 1978, the American Society for Testing and Materials (ASTM) has issued formal international standards for amusement rides through its F-24 Committee. Ride inspection and maintenance schedules, the design of ride restraints and even height requirements are among the topics addressed. Mechanical failures are rare, thanks to the intense inspections that rides undergo. Nonetheless, if a ride looks rickety or unstable, or if any part of your seat seems loose or broken, skip the ride. Ride operators Most modern thrill rides are built with fail-safe technology, making it impossible to launch the ride unless all safety restraints are properly fastened and the track ahead is clear. Older and smaller rides, however, might depend on the operator’s visual inspection. Ride operators also have access to emergency stops for most rides in the event that something goes wrong. Keep an eye on the ride operators as you wait in line, and skip the ride if they seem inattentive or uncaring.
Height and weight considerations Most high-velocity rides carry a minimum height requirement. Never try to sneak your child onto a ride for which he does not meet the requirement, since he might be too small for the restraints to work effectively. Even if everyone in your group meets the height requirement, improper seating can increase your risks. Pay close attention to boarding signs. Some attractions require smaller guests to sit toward the inside to prevent being squashed by a larger guest during turns or spins. Smaller riders are more prone to sliding around on a seat and potentially ending up in a dangerous position. Riders who are particularly tall or heavy might not properly fit in the seat, making them more difficult to restrain. Check everyone’s restraints for comfort and fit. Rider physical condition Most roller coasters and thrill rides carry standard boilerplate warnings about heart, back and neck conditions. These “one size fits all” warnings help minimize liability for the park but do little to help visitors make an informed decision on what to ride. In general, you should be in good health and feeling good when you take on a thrill ride. If you suffer from any medical condition, talk with your doctor before your trip. He can help you decide whether specific rides are right for you. Rider behavior Many amusement park accidents are caused by intentional or unintentional rider behavior. Small children might panic and try to get off a moving ride. Some teens get caught up in horseplay or competition and try to climb between ride cars. Some adults become worried about their children’s reactions and remove their own restraints to try to get to a scared child. Pay attention to signage and verbal instructions from the ride operator. Keep your feet on the floor, face forward with your head back against the headrest and stay fully seated. Brace yourself with your hands. Tie back long hair and place loose items in a locker. Take precautions Even the most diligent parents can
lose sight of their child among throngs of people. Dress your child in a brightly colored T-shirt so she’s easily visible. To make sure someone can contact you if she gets lost, write your name, hotel, and phone number on an index card and stick it in her pocket. Point out amusement park personnel to your child if she’s old enough to understand, and tell her that if you get separated, she should find one of these people. Beat the heat Soaring temperatures and high humidity can deflate even the most enthusiastic child. Be sure your child eats regular healthful meals to keep her strength up, and take along bottled water to keep her well hydrated. Your whole group should wear hats to protect their eyes and faces from the sun’s rays, and
remember to apply sunscreen at least 30 minutes before you head out; reapply it according to the instructions on the label. Navigating the crowds and strategizing about your plan of attack may not seem like much of a good time, but it’ll be worth it when you see the look on your child’s face as she takes her first ride on a ferris wheel. Source: The International Association of Amusement Parks and Attractions and USA Today report
Prepare your toddler for the new baby By CHRIS WOOLSTON HealthDay
In the eyes of a two-year-old child, a new baby in the house can look like the worst type of party crasher — the kind who demands everyone’s attention while hogging all the goodies. Why would mom and dad ever invite such a person? And when will they tell her to leave? Some children are eager to become brothers and sisters, but many go into the role kicking and screaming — literally. Newly minted siblings find many ways to express their distress and confusion. Some regress back to a time when they were the center of attention. A three-yearold toddler who has been potty trained for months may start wetting his pants, and a two-year-old child may suddenly want to drink from a bottle or forget how to talk. They may beg mommy to take the baby back to the hospital. Older children may even shove a baby around in anger. But experts say that sibling rivalry shouldn’t be a major concern when you’re planning a family. It’s true that most fouror five-year-old children have relatively little trouble accepting a new baby, but one- two- or three-year-old kids can rise to the challenge, too. They just need a little preparation, patience, and training. When to start preparation Sometime during the second trimester, you should tell your child that a new brother or sister will be joining the family. Sharing the news earlier is risky, because of the chance of a miscarriage. But you don’t want to wait much longer, either, because your child needs all the time possible to make the adjustment. The conversation can start with “You’re going to be a great brother.” Even if he’s very young, you can talk specifically about how he can play with and take care of the new baby. You can let him feel the baby move, and you can read age-appropriate books about babies and pregnancy. Perhaps most important, you should explain that the baby will be a new person with her own set of feelings and needs.
Advice for mom • Consider feeding the new baby on the couch, where you can invite your toddler to be a part of it. Get some food for your toddler and make it special snack time for everyone. • Spend special time with your toddler, and make sure to label it. Let your older child hear you saying to everyone in the house, “I’m spending special time with Emma now, so I’m not available.” Even if it’s for ten minutes, it means the world to your child.
Becoming a brother or sister is a big transition, so now’s the time to get other big moves out of the way. If your child sleeps in a crib, you may want to try moving him to a bed. If he’s ready to start potty training, you can start getting serious about the project. And if you were thinking about finding a bigger place to live, the move should happen sooner rather than later. If you wait until the baby arrives to take these steps, your child is more likely to blame her for all of the sudden upheaval. When the baby arrives, your older child should have a chance to see her up close or visit her in the hospital. Everyone will be ooohing and aaahing over the little one, so be sure to give your older child some extra attention. Remind him that the baby is lucky to have him around. Talk about feelings No matter how well you’ve prepared him, your older child is bound to notice a shift in the spotlight when the baby comes home. Don’t be too alarmed if he seems upset at first. Talk to him about his feelings: “You must be feeling pretty mad at how much time I’m spending with the baby.” Read him children’s books about the arrival of a new baby. If your
child seems hostile toward the baby but can’t seem to talk about it, you might also share your own mixed feelings, explaining that you love the baby but sometimes dislike, say, having to change her diapers. Reassure your older child that you love him just as much as ever. If your child still feels jealous and resentful, he may throw tantrums as a way of telling you so. He may wet the bed, wake up crying inconsolably, or reject you and choose the babysitter as his new favorite person. These are a normal ways of coping — don’t take them personally or scold him. Make sure he’s getting as much time and attention as the new baby. Stress that although it’s okay to feel angry, it’s never okay to hit or hurt the baby. Give your older child lots of praise when you catch him being gentle or helpful. His jealousy will fade after a while, especially if he gets some oneon-one time with one parent — and preferably both — every day. Just 20 minutes of playtime can prevent a lot of hard feelings. Sibling rivalries never really disappear. Before you know it, those two kids will be trying to outdo each other in college. For now, they just need to learn to love each other — and to get along.
• Talk out loud about needing to divide your attention. When you’re helping your older child use the bathroom, say to the newborn “I’m helping Emma right now, so I can’t nurse you until we come back from the bathroom.” That way, when you say it in reverse – telling your toddler she has to wait while you help the newborn, it feels like equal treatment. • Reminisce about the threesome. It’s nice to honor the last chapter by saying things out loud to your toddler like, “Remember when it was just the three of us?” • Try to have open arms to greet your toddler. Before you hear her coming in the door, see if you can set the baby down and have your arms free for a welcome hug and kiss. • Get comfortable with the idea that sometimes, your newborn will have to wait. Let yourself off the hook for this and know that you can’t be in two places at once. • Remember your toddler is still a baby. She’s walking, talking, and wearing clothes that seem giant next to your newborn’s, but don’t overestimate her independence and get frustrated expecting more from your child than she’s developmentally capable of.
Healthful diet may help boost your memory Before you cut into a big T-bone steak with French fries, here is some food for thought: Research suggests that what we eat might have an impact on our ability to remember and our likelihood of developing dementia as we age. Take that steak you’re about to slice into, for example. It’s loaded with saturated fat, which is known to raise blood levels of unhealthy low-density lipoprotein (LDL) cholesterol. Other kinds of fats, such as trans fats, do the same thing to LDL. LDL cholesterol builds up in and damages arteries. “We know that’s bad for your heart. There is now a lot of evidence that it’s also bad for your brain,” says Dr. Francine Grodstein, associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital in Boston.
Diets high in cholesterol and fat might speed up the formation of beta-amyloid plaques in the brain. These sticky protein clusters are blamed for much of the damage that occurs in the brains of people with Alzheimer’s. The diet and memory connection As evidence of this effect are the results of a study conducted by researchers at Brigham and Women’s Hospital, published online May 17 in the journal Annals of Neurology. Women in the study who ate the most saturated fats from foods such as red meat and butter performed worse on tests of thinking and memory than women who ate the lowest amounts of these fats. The exact reason for the connection between diets high in saturated and trans fats and poorer memory isn’t entirely clear, but the relationship may be
mediated by a gene called apolipoprotein E, or APOE. This gene is associated with the amount of cholesterol in your blood, and people with a variation of this gene, called APOE e4 are at greater risk for Alzheimer’s disease. “About 65 percent of individuals who wind up with dementia due to Alzheimer’s disease in their 60s and 70s have that gene,” says Dr. Gad Marshall, assistant professor of neurology at Harvard Medical School. How does the APOE e4 gene contribute to dementia? Researchers aren’t exactly sure, but they have discovered that people with this genetic variation have a greater number of sticky protein clumps, called beta-amyloid plaques, in the brain. These plaque deposits, which are associated with the destruction of brain cells, are a hallmark of Alzheimer’s disease. The connection is a little clearer when it comes to memory loss that’s related to blood vessel damage. The buildup of cholesterol plaques in brain blood vessels can damage brain tissue, either through small blockages that cause silent strokes, or a larger, more catastrophic stroke. Either way, brain cells are deprived of the oxygen-rich blood they need to function normally, which can compromise thinking and memory. Foods for memory If saturated and trans fats are the food villains, then monounsaturated and polyunsaturated fats may be the heroes in the dietary battle to preserve memory. In particular, the Mediterranean diet, with its menu of foods that are high in healthful unsaturated fats (olive oil, fish, and nuts) has been linked to lower rates of both dementia due to Alzheimer’s disease and mild cognitive impairment (MCI) — the stage of memory loss that often precedes dementia. Source: Harvard Medical School Publications
The Mediterranean diet includes several components that might promote brain health: • Fruits, vegetables, whole grains, fish, and olive oil help improve the health of blood vessels, reducing the risk for a memory-damaging stroke. • Fish are high in omega-3 fatty acids, which have been linked to lower levels of beta-amyloid proteins in the blood and better vascular health. • Moderate alcohol consumption raises levels of healthful highdensity lipoprotein (HDL) cholesterol. Alcohol also lowers our cells’ resistance to insulin, allowing it to lower blood sugar more effectively. Insulin resistance has been linked to dementia.
Meditation and other stress reducers By LOREN STEIN HealthDay
more, research shows that relaxation training bolsters the body’s immune system and its ability to heal injuries and fight illness, including heart disease and diabetes.
We all know what stress feels like. The jittery stomach and sweaty palms when you walk into an important job interview. The soaring blood pressure when you’re Some of these techniques may help to stuck in an endless traffic jam. The reduce your stress: adrenaline coursing through your body Meditation when you get into a heated argument. Meditation is the centuries old practice Stress is a normal reaction to threats, of quieting the mind to achieve a state changes in routine, or long-term of restful alertness. Like yoga, challenges. Some stress can be positive: meditation has it can give Altering your daily routine, your diet been shown to us a burst of relieve stress energy to meet and your outlook on life can make a a deadline lasting impact on how you handle stress. and fatigue and can boost or stimulate creativity and the ability to focus. You creativity and resourcefulness. But can start with just two or three minutes stress that is constant or prolonged a session, and if you choose, gradually — high-pressure work, relationship build up to 10 or 20 minutes a day as you problems, financial worries, a loved get more proficient. It may be difficult one’s illness — can wreak havoc on your at first to learn to relax the mind, but emotional balance and raise your risk of don’t be discouraged. Try mindfulness chronic illness. meditation, which focuses on the breath: It’s important to get a handle on what you personally find stressful and how you Sit upright with your spine straight, crosslegged on the floor or sitting on a chair react to stress. with your feet on the floor, uncrossed. “I always try to help people only worry With your eyes closed or gently looking about things they can control — often a a few feet ahead, observe the inhalation lot of what really drains people is worry of the breath. When your mind naturally over things which they can’t control,” wanders, simply note it and return to says Dr. Michael Potter, a family practice your breath. With practice, the focus physician and associate professor at turns to a deeper, broader awareness. University of California Medical School in San Francisco. “That doesn’t take Visualization care of everything, but if you can decide Quietly and passively imagine soothing only to be worried about things you can images, calming places or relaxing personally influence or control, you have activities. Visualizing images or a much better chance of succeeding in memories that evoke serenity, happiness reducing your stress levels,” he added. or joy can help de-activate the stress The good news is that small changes response and replace negative emotions can make a big difference. Altering your with positive ones. daily routine, your diet and your outlook on life can make a lasting impact on how Journaling you handle stress. Keeping a stress journal can help you “To undo deep stress, it’s not enough to identify stressful events, as well as your take a hot bath, go to a ball game, or listen reactions and ways of coping. It’s not to the radio,” says Dr. Jonathon C. Smith, necessary to record each event in author of several books on relaxation painful detail; just a few words and and stress management. It’s important the date will do. Also write down to unwind more fully. Relaxation lowers positive experiences that leave you blood pressure, slows breathing and feeling exhilarated or give you a sense pulse rates, releases muscle tension and of accomplishment. produces a sense of well-being. What’s
Healthy Eating Eating a diet rich with antioxidant vegetables may help reduce stress. According to a 2004 study published in the Journal of Nutrition, volunteers who ate two bowls of gazpacho soup (a cold soup made of vegetables, including tomatoes) every day were found to have a marked decrease in stress molecules circulating in their bloodstream.
Making healthy lifestyle changes including regular exercise and adequate sleep will go a long way toward easing your stress and boosting your ability to cope with life’s challenges. Try also to cut back on alcohol, caffeine and sugar, and if you smoke cigarettes, it’s a good idea to quit.
Symptoms of stress Physical • • • • • • • • • • • • •
Insomnia Chronic fatigue Headaches Grinding teeth Muscle tics Stomachaches Constipation or diarrhea Backaches Neck pain Shortness of breath High blood pressure Skin problems, such as hives Reduced sexual desire
Emotional and behavioral • • • • • • • • • • • • •
Alcohol or drug abuse Overeating Not eating Gaining or losing a lot of weight Difficulty concentrating Impaired short-term memory Deteriorating productivity at home, work, or school Poor outlook on the future Difficulty maintaining positive personal relationships Frequent mood swings Unproductive worry Short temper or anger Sadness, anxiety, or depression
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