Bartlesville Magazine Winter '22

WINTER 2022 – 2023

Magazine bartlesville

W e hope you had a great holiday season and are ready to kick off an amazing New Year! It seems most of us are thinking about upcoming resolutions and innovative ways to accomplish our goals and objectives in 2023. Millions of people are currently planning the most effective ways to spark positive change and continue these self-promises throughout the year. These are the top ten most popular resolutions, according to goskills.com.

E xercise more

• L ose weight

• G et organized

• L earn a new skill or hobby

• L ive life to the fullest

• S ave more money / spend less money

• Q uit smoking

• S pend more time with family and friends

• Travel more

R ead more

T hese resolutions are a great fit for this issue of the Bartlesville Magazine as we feature articles on the importance of physical, mental, spiritual and financial health. We hope you enjoy a look at these great local organizations and businesses that encourage, support and inspire the lives of our awesome community. We wish you happiness and peace in the upcoming year!

J anuary & F ebruary

Learning Learning

Spanish Lessons

The Bartlesville Public Library is offering free Spanish lessons every Monday at 5:30 pm. Classes are held in Meeting Room B on the first floor and are open to all members of the public. Bartlesville Literary Services can be contacted at (918) 338-4179 for any questions.

Business Business

Women

in

Business Susan Dean

Women in Business with Susan Dean/REI will be held at Hillcrest Country Club from 11:30 a.m. to 1 p.m.

Music Music

Bartlesville Symphony Orchestra presents “Take Me Home”

“Take Me Home” is a song by John Denver, performed by Jim Curry and his band, with original orchestrations by Lee Holdridge. We cherish and remember the voice and the music. It will take place from 7 to 9:30 p.m. at the Bartlesville Community Center.

Christmas In The Ville

Monday, Jan. 2

Outside skating rink at the Downtown Bartlesville Depot. Games, movies, carriage rides, Santa and Mrs. Claus, concessions with hot chocolate, and more are available. Skates are included in the $12 per person admission fee. This day, from 1 to 9 p.m., is the festival’s final day.

Dance’ N Define with Tarah

Wednesday, Jan. 4

Every Wednesday at 6 p.m., Dance’ N Define w/ Tarah takes place on the Unity Square Stage outside. It is accessible to everyone and is free. This exercise routine combines dance with core strengthening and light/ complete body conditioning.

Open Studio

Wednesday, Jan. 4

Bring your materials and project to enjoy other people’s company while creating art. At BAA, this is one of the most well-liked pastimes.The free event takes place Wednesdays from 1 to 3 p.m. The mediator is Cheryl Bryan, who will demonstrate watercolor techniques on the first Wednesday of every month’s Open Studio.

Leisure Art Group

Thursday, Jan. 5

Thursdays from 1 to 3 p.m. at the Art Center (come when you can and at your leisure). There is no instructor, and this event is free. Members of the group bring their materials and projects to work on, and they enjoy chatting while they create. Email Martha Reyburn at bartlesvilleartassociation@gmail.com if you are interested.

SOMETHING FOR EVERYONE

Conscious Life Design & Stress Release Program

Friday, Jan. 6

Alex Harrison, a trained breathwork facilitator specializing in coaching for the art of conscious living and regenerative design, will conduct the Conscious Life Design & Stress Release Program through Zoom. His work aims to reconnect people to all that may have been lost and to restore health and regenerate lands. The event is free.

Breakup Prevention Masterclass

Wednesday, Jan. 11

Learn how to control your state of being so that you may use love-based language to communicate effectively. Think about your intense love for your mate and experiencing it once more, being able to communicate with your partner in a way that allows them to be heard, seen and felt. General admission is free, and admission with an event recording costs $27.

Bartlesville Faith Business Series

Thursday, Jan. 19

Jim Dunn will present the Bartlesville Faith Business Series at Crossing 2nd. Complimentary breakfast and company are provided. Dunn worked for the Wesleyan Investment Foundation as a consultant for church strategic planning. The free series will take place at 7:30 a.m. and 9 a.m.

Simple Eats with Amanda

Thursday, Jan. 19

Amanda will explain how to prepare seasonal, straightforward, homemade meals with backyard-grown vegetables. Join Simple Eats with Amanda in Meeting Room A at BPL or live on the BPL Facebook page. There are eight lessons on healthy cooking in this free program.

Thursday Citizenship Class

Thursday, Jan. 19

Tuesdays at 6 p.m., Wednesdays at 5:30 p.m., and Thursdays at 11 a.m., citizenship classes are offered in the Literacy Services office on the second floor of the Bartlesville Public Library. The public is welcome to attend these free classes. For additional information, call the Bartlesville Literacy Services office at (918) 338-4179.

Pound with Tarah

Monday, Jan. 23

Pound is a total-body workout mixing yoga and pilates-inspired motions with cardio, conditioning and strength training. Lightly weighted drumsticks designed exclusively for exercise are used by Pound. All levels of fitness are invited. The public is welcome to attend this seminar for free. Bring a drum, a mat and water. There will only be a few drumsticks accessible at the class, which will take place between 6 and 7 p.m. in Tower Center at Unity Square.

Yoga with Glenda

Tuesday, Jan. 24

On Tuesdays at 6 p.m., Unity Square hosts Yoga with Glenda outside. The public is welcome to attend this seminar for free. Bring your yoga mat and water bottle.

Tai Chi with Bee

Wednesday, Jan. 25

Every Wednesday at 9 a.m., Unity Square hosts Tai Chi with Bee outside. Your balance and overall health will improve thanks to tai chi. The public is welcome to this free class.

Speed Networking

Thursday, Jan. 26

This quick-paced, once-a-quarter event is a great chance to meet new business contacts, network with other experts, present new goods and advertise your company. The event will take place from 4 to 5 p.m. at the Bartlesville Chamber of Commerce.

Xtreme Hip-Hop with Tarah

Thursday, Jan. 26

On Thursdays at 7 p.m., Xtreme HipHop with Tarah is presented outside on the Unity Square Stage. It is accessible to everyone and is free. Compared to the standard cardio step class, this one is more challenging. Tarah will demonstrate simple to complex moves on an elevated exercise step while hip-hop music plays. Until they are ready to advance, beginners are encouraged to study and practice the routines without a higher step. Please provide a 43” wide full-size step. Attendees may also borrow steps from the BPL.

Thursday ELL Conversation Class

Thursday, Jan. 26

Tuesdays at 5 p.m. and Thursdays at 10 a.m. are the times for ELL Conversation sessions held in the Literacy Services office on the second floor of the Bartlesville Public Library. The public is welcome to attend these free classes. For additional information, call the Bartlesville Literacy Services office at (918) 338-4179.

Hosty

Friday, Jan. 27

John Hosty from the 2011 edition of “Oklahoma Music Guide Volume II.” Hugh Foley is a legendary guitarist, prolific songwriter, wry vocalist, pedal bassist, one-man-band drummer, and expert at interlude patter and jokes. He attends Rogers State University. The performance will take place at Cooper and Mill Brewing Company from 7:30 to 11:30 p.m.

Bartlesville Wedding Show

sunday, Jan. 29

The Center will host the Bartlesville Wedding Show from 1 to 4 p.m. There will be a fashion show, door prizes, free giveaways, and professional neighborhood companies.

Laughter may be the best medicine

by laurie a. luebbert

When you were a child, no doubt some adult told you at least once that laughter is the best medicine. Now, the Mayo Clinic is trying to pin down the benefits, and so far, it looks like laughing actually relieves stress.

Data is mounting about the positive things laughter can do.

What scientists are learning is that there are many short-term perks to finding stress relief through laughter because when someone starts to laugh, it doesn’t just lighten their load mentally; it induces physical changes in your body.

Laughter enhances the intake of oxy -

gen-rich air, stimulates the heart, lungs and muscles, and increases the endorphins that are released by the brain, so laughter stimulates your organs. The result of a good laugh is a good, relaxed feeling because it fires up and then cools down your stress response, and it can increase and then decrease your heart rate and blood pressure, the Mayo Clinic says. With those types of actions going on

Photos: Adobe Stock

in your body, it can also soothe tensions.

In the longer term, scientists are looking at neurochemical changes. The research indicates that negative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. Laughter improves one’s immune system because positive thoughts can release neuropeptides that help fight stress and potentially more-serious illnesses, the science indicates.

Laughter is also a proven way to relieve pain, as it can make it easier to cope with

difficult situations, and it also helps you connect with other people. Many people experience depression, sometimes due to chronic illnesses, so laughter can help lessen your stress, depression and anxiety and may make you feel happier, all while improving self-esteem.

So what is someone to do if they lack a sense of humor? Well, there are indicators that reaction to humor can be

learned and developing or refining your sense of humor may be easier than you think. Put humor on your horizon by finding a few items that make you laugh. When you learn to laugh at your own situations, watch your stress begin to fade away. Even though it feels forced, practice laughing, clinicians suggest. Share a laugh. Spend time with friends who make you laugh and make

sure to share jokes with them, too. Your local bookstore probably has plenty of joke books, from knock-knock jokes to longer jokes. But you also need to know what isn’t funny, as laughter at the expense of others or laughing at inappropriate subject jokes can be frowned upon.

Since laughter is the best medicine, go ahead and give these suggestions a try. Even if it feels forced, smile and laugh and when you do, ask yourself how you’re feeling. Are you more relaxed? Less tense? That’s just laughter at work, the Mayo Clinic recommends.

OFFERS

ACTIVITITES, FOODS, TIPS TO KEEP BRAIN SHARP

by mary lou lang

Exercise, diet, sleep and other behaviors can contribute to keeping one’s brain sharp, and one neurologist has shared his insights on how people can reduce their risk of dementia.

Numerous benefits to exercise have been proven and regular physical activity is shown to benefit the brain by increasing blood flow, according to the Mayo Clinic.

Several studies have found that those who are physically active are less likely to experience mental function loss. Exercise also is shown to lower blood pressure, improve blood sugar balance and cholesterol levels and reduce mental stress.

All of this can improve brain and heart function. The optimal amount of mild aerobic activity is one that raises the heart rate for 30 to 60 minutes, several times a week.

“Regular, light exercise is very beneficial for long-term cognitive health,” Dr. Jason King said. “Physical activities that are also mentally or socially engaging are highly recommended such as walking with a friend,

golfing, biking or exercising with a group.”

According to Harvard University, physical exercises can be good for the body and brain. However, mental exercises can also benefit the brain.

Many types of brain exercises include reading, crossword and jigsaw puzzles, playing cards, crafting and more.

Scientists have discovered that these activities create new connections between nerve cells, which can help the brain generate new cells and prevent future cell loss. Watching television excessively should be avoided as it has not been found to stimulate the brain.

Diet also impacts brain health.

The Mayo Clinic recommends the Mediterranean diet as it is rich in whole grains, fish, unsaturated oils, fruits, nuts and vegetables. It also may lower the risk of Alzheimer’s disease.

This diet restricts foods that are high in sugar, saturated fats, sodium, red meats and processed foods. While Omega fatty acids, like that found in extra-virgin olive oil, and other healthy fats are essential for the functioning of cells, they also can lower the risk of coro -

Dr. Jason King. King

Adobe Stock

nary artery disease, improve mental clarity and slow cognitive decline, according to the Mayo Clinic.

King concurs.

“The best diet for brain health is the Mediterranean diet because it lowers the risk of heart attacks, strokes, and vascular dementia [a type of dementia that mimics Alzheimer’s due to diseased arteries in the brain],” King added. “This diet includes whole grains, vegetables, fruits, nuts and lean meats such as fish and chicken.”

He also pointed out some foods to avoid.

“A diseased heart generally leads to a diseased brain, so foods that worsen

cardiac function or lead to heart attacks are ones to avoid,” he said. “Foods with high sugar, salt, saturated fats and carbohydrates can lead to diabetes, weight gain, and high blood pressure, all of which increase risk of heart attack and stroke.”

Getting a sufficient amount of sleep is also vital to brain health. Consecutive sleep is key to consolidating and storing memories more effectively. At least eight hours of uninterrupted sleep is recommended for optimal brain and body function. Sleep problems such as insomnia or sleep apnea are hazards to brain health and can prevent one

from getting enough sleep, according to the Mayo Clinic.

“Fractured sleep or insufficient sleep worsens cognitive function,” King said. “Good ‘sleep hygiene’ includes not drinking caffeine late in the day, going to bed at a regular time, and avoiding stimulating lights from the TV or phone late in the evening.”

According to King, people should also avoid “sedating” medications.

“There are many medications which can have cognitive side effects, but the ones to avoid are benzodiazepines (Xanax, Clonazepam) and antihistamines (Benadryl),” he said. “Consistent use of

these medications has been linked to mild cognitive impairment and dementia.”

Staying connected socially can help prevent sadness and stress as well as lower blood pressure, the risk of dementia, and raise life expectancy. According to some studies, solitary confinement can have detrimental effects on the brain such as brain shrinkage. Staying social and connecting with friends, family and others may have the opposite effect and benefit brain health.

When asked about ways to lower the risk of Alzheimer’s, King said, “Unfortunately, age is the biggest risk factor for developing

Alzheimer’s and is difficult to avoid. The incidence of dementia is 1 in 14 over the age of 65 and 1 in 6 over the age of 80.

“However, with strategies mentioned above: exercise, good sleep, healthy diet and avoiding harmful medications, one can significantly lower their individual risk over time,” he added.

Harvard University also reports improving improving cholesterol, blood pressure, and blood sugar levels can help overall health. High blood pressure among adults eventually can cause a decline in mental function in older age. Regular exercise, diet changes,

stress reduction, and limiting alcohol can all have positive effects on blood pressure and brain health.

Diabetes is another major risk factor in developing dementia. There are many ways to try and prevent diabetes such as eating a healthy diet, exercising regularly and maintaining a healthy weight.

Sometimes, however, medication is needed to control high blood sugar. In addition, high cholesterol levels can also increase the risk for dementia. It can be controlled through diet, exercise, weight control and avoiding tobacco.

HEALING WATERS OF OKLAHOMA A BARTLESVILLE MAGAZINE REPORT

by

Oklahoma

might be far from the oceans that border the United States, but that doesn’t mean people can’t enjoy the waters in the area.

When it comes to taking in the healing benefits of water, the Sooner State has some prime mineral springs within its borders that draw people from far and wide. Mineral springs have long been thought to help with healing, according to one blog. Soaking in warm water can relieve muscle aches and tightness and lead to more lasting contributions to overall well-being.

What makes springs so beneficial? Generally, it’s because the waters contain an array of dissolved minerals. They benefit the body because they are absorbed through the skin while one soaks in the mineral water – a process called transdermal absorption. Mineral springs are known to contain some or all of these minerals: boron, calcium, chloride, sodium, sulfate, lithium, potassium, magnesium, manganese, iron, silica, zinc, fluoride, phosphate, and nitrogen. Those minerals each have their own healing properties.

Almost since the dawn of time, humans and animals seemed to instinctively seek out natural, thermal waters so they could immerse themselves in them and start a journey of relaxation and rejuvenation. More recently, scientists have been able to explain the efficacy of hot springs by learning how the healing waters interact with cellular biology and biochemistry. Simply put, because the skin is porous, trace amounts of the minerals can pass through and start working their magic on the human body. Meanwhile, the natural warmth of a geothermal spring can help relieve pain and tension in the body.

Oklahoma’s most noted springs can be found in the Chickasaw National Recreation Area, with the former Platt National Park being a big draw, the National Park Service (NPS) said on its website. Platt is considered a lost national park in that it is no longer in the NPS. When taken into the fold, it was the seventh national park. Although it has since been dropped from the NPS registry (because it was better suited as a recreational area than a park), the area continues its

centuries-old tradition of attracting people who want to enjoy the mineral springs.

Unlike the nearby Hot Springs National Park in Arkansas, visitors to Platt shouldn’t expect the water to be naturally hot. It’s approximately 63 degrees when it comes out of the ground, while Hot Springs’ water reaches 147 degrees. Still, the Oklahoma springs have a history of being used to improve well-being.

“In 1921, the State of Oklahoma constructed a tuberculosis sanatorium for veterans immediately south of Platt National Park,” according to the article “Two of a Kind: Hot Springs and Sulphur Springs” on the NPS website.

“A trail connects the Veterans Center to Pavilion Springs,” the NPS article says. “At Platt National Park, there were few bathhouses built, and all were required to move outside of the park boundaries when the original Sulphur Springs Reservation was established. Also, the main focus was not bathing in the water, but drinking it.”

The water was considered to help cure a variety of ailments, including infection, asthma, indigestion, nausea, nervousness, and arthritis. It also acts as an insect repellent, minimizing the nuisance of mosquitos, chiggers, and ticks.

bartlesville nagazine staff

Photos: Adobe Stock

from • WATERS • page 10

Elsewhere, Medicine Park offers a number of cold-water mineral springs in the park which give rise to sulfur, bromide, and iron-bearing waters. Springs there include Hillside Spring, Pavilion Springs, Black Sulphur Spring, and more. Medicine Park dates back to 1908 when John William Elmer Thomas turned the site into what would become known as Oklahoma’s first resort town. He touted the healing properties of the nearby Medicine Creek and said he learned of its benefits through communication with the Plains Indians, the town

website said.

Bromide, Medicine, and Sulphur Springs are three sites that all have the same origin, trickling from a fissure at the base of Bromide Hill at one time. In early times, they were known as salt springs. Early on, park superintendents limited visitors to one gallon of bromide water per person per day without a physician’s prescription.

When it comes to finding the perfect “swimming hole,”

Travertine Creek is probably the first place that comes to mind. It’s one of the best-known swimming holes, and it’s

known not only for its crystal clear spring water but also because the swimming hole, where the temperature of the water is in the 60s, offers a refuge from the sweltering summer heat. This swimming hole is ice-cold during the hot summer months, making it the ultimate swimming spot. The creek flows along a 2.5-mile course from the Travertine Nature Center to Pavilion Springs, a course that features six man-made dams and dozens of rock falls.

It’s easy to get to, as it is located 10 miles off Interstate 35, near the city of Sulphur.

Travertine Creek in Oklahoma.

Crystal clear spring water in Chickasaw National Recreation Area. adobe stock

Oklahoma pastoral counselor touts benefits of spirituality on physical health

by juliette fairley

When people keep their minds focused on God and the principles, precepts, and promises in the Bible, they can more easily gain mental, emotional, physical health and well-being, according to a First Wesleyan Church pastoral counselor in Bartlesville.

“Spirit, soul, and body were designed to be and work in concert with one another,” Kelley Goodall said. “When

we are out of balance in one area, we are usually out of balance in another or multiple areas of ourselves.”

Goodall has attended First Wesleyan Church since 2007 and provides

pastoral counseling to parishioners through the church.

“God is spirit,” Goodall said. “Therefore we know we too are spirit beings. We are not gods. However, we can make choices to be or become Godlike in nature. As we learn and gain an understanding of the personhood of God, we gain a clearer sense of understanding of ourselves. This is called spiritual formation and development.”

Studies show that what Goodall attests to and what Christians already believe is that prayer is effective and enhances the quality of life. Pursuing health spiritually can improve physical health as spiritual health can positively impact bodily wellness, according to Jessica Cox, a motivational speaker who is the first armless pilot in aviation history.

“Having a relationship with God can have many

Kelley Goodall of the First Wesleyan Church in Bartlesville, Oklahoma.Linkedin

Photos: Adobe Stock

positive effects on a person’s mindset and everyday behaviors, such as feeling peaceful or calm,” Cox’s website states. “Being spiritually healthy can help physical health as well. Spiritual health can do wonders for a person’s physical wellness. Prayer can reduce stress on the body and mind and companionship within the religious community can help battle depression as well.”

There are studies that indicate combining prayer and meditation can improve the immune system, according to one of East Indian guru Deepak Chopra’s websites.

“I think the connection within our construct is a foundational issue based upon our understanding of our identity as humans,” Goodall said. “We are first spiritual beings.”

For example, a

UCLA study found that meditation can slow the progression of illnesses, such as HIV.

Patients who have HIV and participate in regular meditation slowed down the decline in their immune cell count, according to a news release, and meditation and mindfulness can aid the body’s healing process by promoting a state of balance, both physically and mentally.

“Mindfulness meditation stress-management training can have a direct impact on slowing HIV disease progression,” said lead study author David Creswell, a research scientist at the Cousins Center for Psychoneuroimmunology at UCLA in a statement online. “If this initial finding is replicated in larger samples, it’s possible that such training can be used as a power -

ful complementary treatment for HIV disease, alongside medications.”

The Chopra website’s assertions of spiritual well-being extend to stress as well.

“Religious companionship can benefit those suffering from depression by removing isolation, which is a key cause of many mental health disorders,” the website states.

A University of Alabama Medical Center in Birmingham study further found that 95% of patients scheduled to undergo heart surgery found prayer to be helpful and 70% used it to cope with surgery.

“Prayer is communication and conversation with God,” Goodall said. “Engaging in prayer typically means we would be willing to or already have a foundation of relationship/friend -

ship established with Him in order to share, discuss or ask for help.”

Friendship is a component of the religious companionship that Chopra. com refers to. This can benefit those suffering from depression by removing isolation, which is a key cause of many mental health disorders.

“We all start somewhere, and God loves to hear our voice,” Goodall said. “Get going. Talk to God because you have no greater friend.”

In addition to stress, insomnia and high blood pressure recur throughout people’s lives.

This can negatively impact mental and physical health.

Chopra.com argues, however, that mindfulness can help even with chronic afflictions by encouraging more positivity through spiritual practices such as yoga, meditation and walking as well as a healthy diet, quality sleep and physical activity.

“Meditate,” Goodall says. “Think

about what you are learning, how you are changing and growing.”

One study cited on Chopra.com showed that transcendental meditation helps induce the body and mind to incrementally enter into a Zen state, which results in both lower systolic and diastolic blood pressure. Goodall agrees.

“Science produces things that we see and upon which we accept as facts,” she said. “Spirituality transcends what we see. It is based upon standing in faith in God accomplishing what His law and the word states as truth.”

OLLI memberships make great gifts! OLLI memberships make great gifts! OLLI memberships make great gifts!

Oklahoma therapist cites dangers of social media in creating mental health problems

by mary lou lang

A person’s mental health is affected by many factors and some everyday behaviors that can negatively impact mental health include binge watching, isolation, social media and smartphones.

“In today’s world I find that the biggest factors that impact mental health are isolation, especially since the onset of COVID—19,” said Michelle Burke, the owner/operator of Hope Rising Therapeutic Services LLC in Bartlesville. “There is a great deal of anxiety and depression associated with isolation that can really harm a person’s mental health.”

Social media and smartphones generally can negatively affect mental health, Vibrant Life reported. A Washington Post report found the average person spends 2 1/2 hours a day on social media, and it can cause people to feel lonely, jealous, inadequate and ugly.

Postings on social media and smartphones can also produce stress, anxiety and depression. By limiting the amount of time spent on social media, one can avoid the negative effects.

Burke also said the “constant influx of social media in our lives” also affects mental health.

“Social media can be a positive thing but

it can also lead to cyber bullying, isolation and depression if a person does not have a healthy balance between that and real interaction with people,” Burke said.

She added “substance abuse is running rampant in our society. People are self-medicating more and more. This causes people to retreat inward and rely on a ‘quick fix’ for depression, anxiety, boredom, etc. and people find themselves in a downward spiral.

“Fortunately, we have many outpatient treatment options available for all mental health issues,” she said. “Help is only a phone call away.”

Binge watching shows and movies on apps such as Netflix and Hulu can also cause depression. And with more people streaming shows---in 2020, the amount of people that streamed shows online increased 75%--it is a link that should be followed. Although binge watching can potentially cause depression, it can also be linked to poor sleep, loneliness, obesity, poor breathing, back issues and increased risk for Type 2 diabetes, according to Vibrant Life.

Setting a goal of how much time is spent binge watching, watching with someone else instead of by oneself, and also watching

Michelle Burke discusses what everyday behaviors one should avoid for mental health well-being. Courtesy Michelle Burke

earlier in the day are some suggestions to manage binge watching.

“Binge watching absolutely affects people’s mental health. We have 24/7 access to all kinds of streaming apps online on TV and on our phones,” Burke said. “If not watched in moderation, it can lead to not being as productive as people hope to be, isolation and not socializing as much as we did before all these things were available wherever we are. It provides an instant gratification when we have these things on demand in our lives all day, every day.”

What is a healthier replacement for social media?

“A healthier replacement for social media might be meeting people with similar interests for social gatherings, extracurricular activities for school-age children, meeting friends or family once a week for a meal, shopping or a fun time at local stories or simply unplugging and getting outside for some sunshine,” Burke said.

“I think it is important to add that some social media platforms track your preferences on shopping and articles and their algorithms are made to target the dopamine release in your brain,” she added. “Dopamine is the feel-good chemical that your

brain produces. The platforms won’t give you a constant stream of things you like but, rather, every now and again you will come across something you like. You will click on it and read it and then keep scrolling.

“Their whole idea is to get you addicted to the scrolling, looking for the next article that you find interesting then triggering the dopamine response,” she added. “This keeps you locked into looking at that platform. Very tricky, isn’t it?”

According to Burke, there is a good time allotment or limit for children and adults.

“I feel like a healthy daily allotment of screen

time for kids and adults is no more than 1 to 2 hours a day,” Burke said. “I realize this seems very restrictive but it does help people not get addicted to the screen time and take away from important activities and other people in their lives.”

Also affecting mental health,

according to Vibrant Life, are “hurry sickness, slouching, thinking negatively of oneself and having negative assumptions.”

Hurry sickness is the feeling that someone needs to constantly do something or more things to be successful. Hurry sickness,

or keeping busy, are related closely to “multitasking.”

Some believe in the need to be busy and multitask successfully to keep up, but it could affect one’s mental and physical health. One study published after • BURKE • see page 18

15 years of tracking 3,000 young adults found the risk of hypertension after being in a constant state of a hurried pace.

According to Vibrant Life, slouching can not only affecting a person’s posture, but affect one’s mental health.

Increased depression and unhappiness were found in some people who walked or sat in a slouched position frequently.

A small study in the Journal of

Behavior Therapy and Experimental Psychiatry found people who were depressed or stressed felt better when they straightened up their posture and they also had more social awareness and were able to speak more freely.

Negative assumptions also affect mental health. Automatically having the assumption that something is negative could create toxic thoughts, which are detrimental to one’s mental

well-being.

When a personal always thinks negatively, it could lead to bitterness, Vibrant Life reported. Ways to avoid negative thought processes include paying attention to the direction of one’s emotions and thoughts, reflecting on what happened and making an “active reach” and other steps.

Also affecting mental health is when someone thinks negatively about themselves. It could cause someone to become a people pleaser or be-

come co-dependent, according to Vibrant Life.

Being a people pleaser means someone who puts others fist, even it if causes problems for oneself and others. It could include giving unsolicited advice, always feeling the need to be needed, among other behaviors.

To avoid become lost, one can protect oneself by creating boundaries with close family and friends. Valuing oneself and being kind can also help.

• BURKE • from page 17

Being kind is good for society, but you might not know that it can also be good for you.

Research points to the possibility that when you help others, they benefit from your kindness and you benefit because it makes you happier and healthier.

Some might feel that it makes you selfish to perform acts of kindness for how it makes you feel. But, research surrounding kindness shows that it is a win-win for the giver and the receiver, according to vibrantlife.com.

More evidence is being released that examines the physiological changes a body goes through when you are kind. One benefit is that your brain chemistry is altered. You’ve heard of neurotransmitters like dopamine and serotonin. They light up with activity after you have been good to other people and make you feel good, as well.

Helping your fellow humans also stimulates the vagus nerve – a big part of the parasympathet -

by laurie a. luebbert

ic nervous system that is responsible for controlling one’s digestion, pulse, and immune response. These advantages are not tied to the act of being kind. Evidence shows that you can reap the rewards in this part of your nervous system by thinking about, watching, or practicing kindness, the article said.

Another positive effect of stimulating the vagus nerve involves increasing the production of oxytocin in the brain. Oxytocin is a hormone that has been shown to soothe us, ultimately helping to make us calmer and happier. Dopamine production is also triggered by kindness. Dopamine is the neural chemical that is responsible for giving people a “natural high” feeling, vibrantlife.com said.

Studies show that helping someone else reduces your stress level. Specifically, a study published by UCLA and the Yale University School of Medicine linked acts of kindness to stress reduction. A group of adults was asked

to report stressful events they experienced each day for 14 days from several categories (including interpersonal, work/ education, home, finances, health/accident).

During the study, the participants were asked to report whether they participated in various helpful behaviors that day, such as helping someone with their schoolwork or asking someone if they needed help. The results of the study lend credence to the notion that on any given day, helping others controlled the effects of stress on overall health.

“Stressful days usually lead us to have a worse mood and poorer mental health, but our findings suggest that if we do small things for others, such as holding a door open for someone, we won’t feel as poorly on stressful days,” study author Emily Ansell of the Yale University School of Medicine said in sum, according to the Association for Psychological Science.

Whether you do small favors for someone, or just smile and say hello, studies are showing that being kind benefits you and the person you help.

Dance like no one’s watching

yourmindandbodywillthankyou

by laurie a. luebbert

Most people have heard about the benefits of cardiovascular exercise – mid-intensity activities like running or bicycling –where your pulse rises for a period of time.

But, what if you don’t like running or biking or find them boring?

One option that might have fallen through the cracks is dancing. Dancing is considered an aerobic exercise because it raises the heart rate, much like the more mundane activities of running and cycling.

A 2016 study published in the American Journal of Preventive Medicine noted that people who regularly engage in moderate-intensity dancing, or dancing that is intense enough to cause sweating, were 46% less likely to develop or die from heart disease than those who did not.

Dancing has other benefits, as well, including physical ones such as improving bone strength and enhancing cognitive function, and the more difficult-to-measure mental health boosts of mood elevation and stress reduction.

Dancing is considered a weight-bearing exercise; doing it strengthens the bones by improving bone mass and possibly creating new bone mass. Weight-bearing exercises can reduce the risk of developing osteoporosis and slow the progression of the disease, which

can cause brittle bones, according to the National Osteoporosis Foundation.

Modern research showed that dancing can sometimes reverse the damage of osteoporosis. That goes for adults and children; the reasoning is that if children develop the habit of dancing early in life, it will pay dividends as they age into their golden years, EverydayHealth.com reported.

Dancing also increases flexibility, which is good for bones. Cross-country skiers who participated in months of dance training improved their joint mobility and muscle flexibility of the spine, as well as their speed and agility, the EverydayHealth.com article says. Many types of dance stretch the body’s limbs, increasing the body’s flexibility and building muscle and strength.

As for brain health, some studies suggest that dancing can improve memory, reduce the risk of developing dementia, and otherwise slow cognitive decline. The New England Journal of Medicine recently reported on a study that involved 469 people over the age of 75. It showed that dancing was the only activity associated with a lower risk of dementia when compared to the benefits of other exercises such as walking, bicycling, stair climbing, and swimming. Other research showed that dancing can also benefit long-term memory

and executive function within the brain. Regarding mental health, dancing has been shown to improve mood and lower stress. Mood enhancement is often a reason people choose to participate in dancing, according to some studies. Many studies suggest that dance therapy might help lessen depression and psychological stress in people with serious illnesses. Dancing aids the body in producing endorphins, which reduce cortisol – the hormone responsible for stress in the body.

Dancing also leads to a positive psychological outlook because it is a gateway to social connection. Although you don’t always need a partner to dance, most dance lessons and

group fitness classes that are based on dance are done in a setting where other people are around. Other types of dance, such as salsa or swing, typically require a partner. Regardless of which style you choose, these forms of socializing can lower the risk of depression and counteract some of the negative health effects that isolation can cause, thereby improving mood and happiness.

If you are looking for a physical activity that offers an array of health and emotional benefits, check out some dance offerings near you. With the variety of options that exist, you’re likely to find something that fits your style and schedule.

Gym co-owner on holistic fitness :

a lifestyle approach to exercise and nutrition’

by david beasley

At Pure Health

Performance in Bartlesville, fitness is much more than lifting weights and building bigger muscles, co-owner Daniel West told Bartlesville Magazine.

“It’s a lifestyle approach to exercise and nutrition,” West said. “When we talk about holistic fitness, we are talking about incorporating lifestyle habits, exercise and pairing that with food intake and water intake. It’s a multi-functional approach instead of just exercise and leaving.”

A common approach at gyms is to put clients through “grinder” workouts, West said.

“For the next couple of days, you are exhausted,” he said. “You can’t do things that you normally do in life.”

Pure Health has members who range from national athletes to mothers with several young children,

West said.

“Our goal is to meet you where your goals lie,” he said. “If you need that 30-40 minutes of daily activity, we’ll meet you there. We modify the workout based on the individual.”

Diet recommendations, sleep habits and water intake can also vary from client to client, he said.

“We have shift workers who are on for 12 hours, off for 12 hours for three days,” he said. “You can’t approach that member the same as you would a stay-at-home mom. It really comes down to the members.”

At Colaw Fitness, which has a location in Bartlesville, the fitness philosophy is similar.

“There’s a mind, there’s a body and there’s a spirit to every person,” said Charles Colaw, president and CEO.

The company promotes a combination of strength training

and exercises that improve the heart and lungs, he said.

“The next part is going to be nutrition and natural, God-given foods,” Colaw said. “When we eat more natural food and less processed food, our bodies respond much more favorably. When people eat better, their bodies freely give up their fat reserves and everything improves – heart health, the blood lipids and digestion.”

Once the physical body is in better shape, mental health often improves, Colaw said.

“When you exercise and you combine that with more natural foods, it’s amazing,” he said. “Sleep is better. I’ve had people who had trouble sleeping and now they say they fall asleep in 15 minutes. The body is created to stay in motion and when you do that, you live longer.”

Going to a gym

also provides social interactions, which can boost the spirit, Colaw said.

With a holistic fitness program, as opposed to a general fitness program, the exercise regimes are often different, said West of Pure Health.

“There are tons of different ways you can just work out,” he said. “But every one of our classes is coachled and we are leading everybody through a healthy habit change. People are going to lose weight but we don’t want that to be the focus. You are ultimately trying to install confidence in an individual. If you install confidence in the person, you will start to see changes over time.”

One member, a mother of three, progressed so much that she is now competing as an Olympic weightlifter, West said.

“She is a totally different person,” he said. “Super confi-

‘It’s

dent, very strong. You would never guess it. She is strong, confident and independent. Her husband comes to the gym. Her kids come to the gym.”

Success usually can’t occur without a person’s focus and desire to succeed, West added.

“We are the guide, the person coaxing them through,” he said. “But they ultimately have to decide whether they want to or not. When they do and they get to see what a human is physically capable of doing, it’s a pretty rewarding outcome.”

Emotional health is just as important as physical health, according to Champ City. Emotional wellness can have a wide-rang-

ing impact on the body. There are many ways to improve emotional health such as journaling or counseling. Mental health includes physical, emotional and a healthy social life. Mental health is also an important aspect of holistic wellness. Some ways to achieve mental health would be meditation, yoga and breathing exercises.

Every day, intellectual and occupational wellness are two pillars of holistic wellness. Intellectual wellness refers to the health of the mind. Exercising the mind by building new skills can contribute to intellectual wellness. Other ways to achieve intellectual wellness would be

to take courses at a local college, working puzzles or joining a book club. Occupational wellness is being content with one’s career and a satisfying work-life balance. Having a good work environment, colleagues and an enjoyable career can go a long way toward achieving occupational wellness.

Spiritual health is not just about prac -

ticing religion or having certain beliefs, Ask the Scientists reports. Spiritual wellness enhances the connection between the mind and the body, improving the body’s ability to function as a whole. Mindfulness can be used to maintain a values-based approach to life, check in with intentions and guide actions.

Spiritual health is

a unique situation for each individual person. One can gain spiritual wellness by journaling, meditation, prayer, yoga and more, depending on the person.

“We have food journals every day,” Colaw said. “There’s accountability on what to eat, what time to eat, how much water to drink and vitamins and supplements that can help.”

In the journal, clients are also asked to write down two things they are thankful for, Colaw said.

“It’s important to have a positive mind and stay thankful,” he said. “We are a Christian company, so some of our material

has a proverb or wisdom scripture that is an encouraging, positive motivation.”

Environmental aspects to health include the environment of one’s workspace and home, among other places in life. It also pertains to the air, water and food that one consumes. Social wellness refers to connection and positive relationships. Having social health includes having a support system of family and friends, and others that may be important in someone’s life. Being surrounded by others can prevent depression and lead to living a longer, healthier life.

A Bartlesville gym takes a holistic approach to fitness.

Elder Care experts devise programs for maintaining brain health

by juliette fairley

When Abigayl Petermann consults with her aging patients, she explains that physical health, mental health, and cognitive function interact with each other.

In other words, our brains are as healthy as our bodies.

“If one of these factors in the triangle suffers, it impacts the other factors and can result in a negative cycle,” Petermann told Bartlesville Magazine. “For seniors, this can look like a stroke causing both physical and cognitive limitations, which can both result in depression or anxiety.”

Petermann works as a speech-language pathologist at Elder Care with Angie Thompson, director of development for the organization.

“When we exercise, we pump oxygen to the brain and release positive neurotransmitters such as endorphins, which improves cognitive function,” Petermann said.

Improving the cognitive abilities of older adults is as easy as socializing and learning a new skill, which improves memory retention, according to Harvard Pilgrim Health Care.

“One of our programs is Adult Day Health, where there is transportation from home and nutritious meals and snacks with caregivers who are educated in helping seniors with

memory loss,” Thompson said. “All of the activities they do with seniors are designed for strengthening issues with memory.”

Beneficial activities can include learning a foreign language, playing a musical instrument, joining a book club, participating in a fitness routine, cooking with new recipes, knitting or crocheting, drawing, painting, or exploring various software programs on a computer.

Harvard Pilgrim Health Care found that conversations with friends or family members are excellent brain stimulants, because maintaining ties with friends and loved ones helps keep the mind active and lowers the risk of depression.

“Seniors can maintain their brain health by becoming ... [and] remaining social, maintaining their quality of life through nutrition, and challenging their brains with new games like new crossword puzzles,” Thompson told Bartlesville Magazine.

Although driving down new streets on the way to church or the grocery store challenges the brain to learn new things, routines are also important for maintaining brain health for senior citizens.

“I would also encourage implementing an organizational system, such as all mail goes

Abby Petermann Elder Care

Angie Thompson Elder Care

in this basket on the desk,” Petermann said. “When a bill is opened, it gets paid and filed in labeled folders.”

As previously reported in Care Works Health Services, stress, anxiety, and insomnia can all be improved with a daily routine. Personal routines, which contribute to brain wellness, are also comforting and stabilizing in the face of depression.

Harvard Pilgrim Health Care found that sleep is especially important for senior citizens because insomnia, or an inadequate amount of sleep, can increase the risk of cognitive decline.

“We built the facility where we are now in 2007,” Thompson said. “It’s a 33,000-square-foot building. Sixty percent of it is dedicated just to helping those who experience cognitive decline, which could be slight

or extreme dementia. It’s a program that is tailored to the participants.”

Brighter Living is Elder Care’s in-home caregiver companion service, which provides hands-on

assistance in a home for up to 24 hours, seven days a week.

“We have CNAs, RNs, and LPNs who can administer medications and go to doctor’s appointments with folks,”

ommended daily allowance for people older than 65. Harvard Pilgrim Health Care determined that meditation and other activities can increase the likelihood of getting a good night’s sleep.

Hobbies on smartphone apps or tablets like Sudoku puzzles, playing board games, and reading can enhance quick-thinking skills, decision-making, and shortterm memory, but anything that alters the brain’s chemical structure like abusing alcohol or prescription drug overmedication can be detrimental.

Petermann said some medications can increase the risk of cognitive decline.

“Oxybutynin, which is often used for bladder control, is one that I encourage my patients to discuss with their doctors about an alternative,” she said.

Thompson said. “It’s a great advocacy program for family members who live in other parts of the world.”

Seven to eight hours of sleep per night is the rec -

“If it’s doctor-prescribed medication, someone would definitely need to visit with their physician to determine if what their doctor is prescribing is causing memory issues or cognitive disabilities,” Thompson said.

Other important aspects of maintaining cognitive function and brain wellness for seniors involve eating a balanced diet and staying physically active. Studies show that exercises that raise the heart rate may prevent cognitive decline in older people. So, staying physically active combined with eating healthy foods such as fruits, vegetables, whole grains, and fatty fish like salmon, can help lower the risk of developing Alzheimer’s.

“In general, good cardiovascular health is also very important,” Petermann said.

Petermann at work. Elder Care

Adobe Stock

SAVINGS, BUDGETING B ANKERS PROVIDE ADVICE ON

by t.h. lawrence

Determining where your money is going every month is the first step to financial health. Two area bankers provided tips for people to ensure they are ready for unanticipated issues, while planning for a stable, comfortable future.

Keeping track of income sources and what is being paid out of each check on bills, groceries, entertainment, gas and other expenses is a good idea. By keeping track of these indicators, a better idea of the current financial situation can be gained, making it easier to budget and plan for the future.

If someone is having difficulties making ends meet at the end

of the month, their income and expenses may be out of sync. Writing bill due dates on a printed calendar that can be referred to for planning for the coming weeks can be beneficial.

Once one has a clear picture of their finances, they can make a functioning budget that corresponds to cash flow. Looking at it on a weekly basis can be beneficial toward developing a working monthly budget, especially if money tends to run short. Some things that may help include requesting bill due dates to stay on track, contacting creditors or utility companies to seek alternative payment dates, and comparing monthly spending to

previous months for several months.

Sara F reeman

Truity Credi t Union Vice President for Business Development Sara Freeman advises people to seize control of their finances.

“There are many ways to reduce debt, but the most common is to, No. 1, stop spending so the debt doesn’t continue to increase and, No. 2, then choose a debt-reduction strategy like the ‘snowball method’ to get started,” Freeman told Bartlesville Magazine. “Pay off the smallest debt first to give yourself a win and then apply that payment to the next debt. Eventually

the amount you pay down each month will start going up and your debt will be paid down faster. Also, don’t be afraid to use a visual tracker in your home off office to remind yourself what you have done and where you are going.”

Paying off debt can seem intimidating or difficult, but with some simple strategies, it can be done. The first step is to know how much debt is owed and the interest rates on the debts before developing a plan to pay it off. There are two common debt repayment strategies: the highest interest-rate technique and the snowball method.

One method may work better for some

Truity Credit Union Vice President for Business Development Sara Freeman Truity Credit Union Arvest Bank Sales Manager Whitney Doolin Arvest Bank

and the other method may work better for others, depending on the amount of debt and the person’s unique financial situation.

Freeman said she is not a fan of over-using credit cards, and said people need to be aware of the potential trouble they pose.

“Freeze them in a block of ice is what my grandfather told me,” she said. “But really, try to use your cards minimally while still showing some activity once a month or a few times each quarter. That tells the credit agency you are able to maintain the option to spend more without blowing

your credit limit. Also, always pay your bill on time. That is critical to maintaining a good credit score. Give yourself a physical or digital calendar reminder and pay your bills online to ensure timely delivery.”

Improving everyday money management may take time and effort but is necessary for achieving financial health. Some useful tips for improving money management include only applying for credit that is needed, checking credit reports yearly, keeping track of checking account balances, calling creditors in case of an emergency resulting in not

being able to pay on time, and getting quotes from multiple lenders when shopping for loans.

Planning ahead of time is always beneficial. Once there is a handle on the current financial situation, creating goals for the future and planning ahead can be achieved. Creating a plan for the future and saving accordingly is a good way to protect finances. Saving for future large purchases –such as vacations, children’s college funds and paying off debts – can go a long way toward having financial health.

Freeman also said creating an emer -

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gency savings fund is a sound idea.

“I often encourage our members to find what works best for them and stick with it,” she said. “As a kid, change jars work great, but as adults we have to find better ways. Pick a savings goal each month and stick with it. Savings should not be what you do after everything else, you have to make it a priority.

“CDs or high-interest savings are great for building that emergency savings fund, as they will create some interest on your deposits and not allow you to pull the money out until the term is up,” Freeman said. “Do an auto deposit into those savings account every time you get paid. When the money never hits your checking account, it is much easier to make sure you don’t spend it.”

How much money should be in an emergency savings fund?

“Many say three to six months of

expenses are necessary,” Freeman said.

“For some people, especially in today’s economy, that isn’t really an option.

Make sure you have two or three months of your monthly housing, transportation and food costs set aside. The piece of mind alone will make a huge difference in reducing your financial stress.

You don’t need to plan for entertainment expenses and streaming services if you fall into an emergency, those items just won’t be critical.”

Saving money for emergencies is an important step to improving financial health. Saving money may seem out of reach at times, but continuously putting money aside, even modest amounts, can have a tremendous influence over time.

Beginning by setting aside smaller amounts to assist in paying for future typical emergencies, such as a car repair or medical bill, will go a long way. Other

ways to save that may help include setting up an automatic savings, even if it’s just for a little amount, putting extra money into savings when there is a little to spare, and using a tax refund.

Freeman said she really enjoys her work.

“I’ve been at Truity for 16 years and love helping folks learn more ways to help managing their finances easier,” she said. “At Truity, we have certified financial counselors in our lobbies that can help someone get a monthly budget set up. Also, online tools are great; Mint or Every Dollar are two apps that many people use to track their spending and savings goals. Finally, check out your online banking program to see what your bank or credit union has to offer.”

Whitney D oolin

Arvest Bank Sales Manager Whitney Doolin offered four tips to help start off your savings in the right direction:

1. Set an overall

goal. The first step should be determining how much money you’ll need.

2. Set a budget. You can’t properly divert money to your savings if you don’t know where your money is going. While you’re trying to boost your savings, restrict your spending to necessities or consider getting a side job for extra income.

3. Set an aggressive monthly savings goal. Allocate a specific amount of money each month to your savings account. Budget savings as part of your regular household expenses. Consider setting up automatic transfers from your checking to your savings account each month.

4. Let your savings grow. Try not to touch your savings unless it is necessary. If you continuously pull money out of your savings account to pay bills or make other purchases, reaching your savings goal may seem more and more impossible.

Building up your savings can seem difficult if you don’t know where to begin, but following these tips can help you reach your goals. How much savings do people need?

“Most financial professionals suggest you have three to six months’ worth of living expenses in your cash reserves,” Doolin told Bartlesville Magazine . “However, the actual amount should be based on your particular circumstances. Do you have a mortgage? Do you have short-term and long-term disability protection? Are you paying for your child’s orthodontics? Are you making care payments?

“Other factors to consider are your job security, health and income,” she said. “Bottom line: without an emergency fund, a period of crisis such as unemployment or disability could be financially devastating.”

Doolin also has advice on proper budgeting. Her top five tips are:

1. Set your financial goals. Make a list of your financial goals and identify your priorities.

2. Be forward-thinking. Plan ahead for events, such as the holidays or summer break and major purchases like home appliances and automobiles. Putting back small amounts now will allow you to make purchases without incurring debt or causing stress.

3. Keep track of your spending. Document your income and keep track of your daily and monthly spending.

4. Adjust your spending habits as needed. After documenting your income and spending, you can see where you might have money left over or where you can cut back so that you have money to put toward your goals.

5. Check in regularly. Check your budget on a regular basis to make sure you are staying on track.

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