Hancock Health Bloom February 2024

Are You Practicing Self-Care?

ARE YOU READY TO LIVE YOUR BEST LIFE?

PAGE 4

Getting Smart About Brain Health

WE CAN DO A LOT TO KEEP OUR MINDS SHARP

PAGE 10

• DIY BODY SCRUB,

• HANCOCK HEALTH WOMEN’S CLINIC

• YOU AREN’T CRAZY

• AND MORE

Welcome to BLOOM — a magazine for women in EVERY season of life!

We are excited to introduce “BLOOM” in 2024. We have four issues scheduled that focus on specific areas of a woman’s health journey, starting with self-care in this inaugural issue.

As women, giving ourselves permission to focus on our own well-being is a somewhat difficult concept. Few of us saw our mothers, aunts or grandmothers really embrace self-care. Given what some of them had to endure, it may make our lives in 2024 seem a little self-absorbed. But it’s not. Hancock Health wishes to provide you information and skills to take the very best care of YOU — whether that’s pausing for breathing and meditation during the day, cooking a healthy meal, or scheduling the recommended preventative screenings. While it may feel that “life” dictates your schedule, we are here to assure and help you embrace that YOU are in charge of your life.

The biological rhythm of a woman’s body is a beautiful and natural thing ... that has not always been embraced by society. “Unseen, ignored and indifferent” historically met women as they dealt with the “seasons” of their lives including menstruation, motherhood, or menopause.

While Hancock Health providers have treated thousands of patients, there is no one quite like you. We use more than clinical data to understand your unique story. We hear your voice. We believe your words. And whether you’re seeking OB/ GYN services, maternity, breast care, or any other treatments or support, we promise to provide the individual attention you deserve.

Cheers to Your Season & Welcome to Bloom!

Theresa Lueder RN, MSN MBA VICE PRESIDENT PATIENT CARE SERVICES

SELF-CARE LITERALLY MEANS CARING FOR YOURSELF. BY MAKING SURE THAT YOU’RE RESPECTING AND TENDING TO ALL THE DIFFERENT ASPECTS OF YOUR BEING...

ARE YOU PRACTICING REAL SELFCARE THIS SEASON?

FUN YOU

Winter is a great time for introspection. We’re forced to be indoors more, cozy blankets are a given, and things outside get pretty quiet with the newly fallen snow. Sounds peaceful, doesn’t it? But it can also be a time for extreme stress or loneliness. If you’re feeling more stressed than cozy this winter, it may be time for some radical self-care.

What does real self-care look like?

In our culture, the term “self-care” has taken on an interesting meaning, especially for women. Self-care has come to look more like routines that beautify and treat the outer shell of a human as opposed to dealing with what thoughts, struggles and emotions are swirling on the inside. Spa days, pedicures, wine nights, etc., are all great fun and certainly can contribute to a sense of self-care, but the problem is they only carry you so far. Once your pedicure or wine-night fun is over, you find you’re still sitting in your hot mess. This cycle can lead to anxiety, depression and even addiction.

It’s a pyramid

Real self-care means facing what’s in your heart and mind, taking a good, hard look at what you’ve signed up for and cleaning house if those things no longer serve you. It relies on a desire to be healthy on every level of your being: physical, mental and emotional.

Think of self-care as being a pyramid. At the foundation is introspection, a quiet time to sit and think about what may be causing you to feel so overwhelmed. If you’re a trauma survivor or find yourself spinning off into anxious rumination when forced to be still, try some mindful movement in the form of yoga, tai chi or dance before coming to a quiet, still position. Journaling is also a great way to keep track of your thoughts.

The next level of the pyramid consists of activities that bring you joy but also allow you to remain centered in yourself and relaxed. These can be creative endeavors like knitting or painting or just listening to your favorite music. Exercise and eating healthy also fall into this section, as both of these can lead to a more relaxed and cared-for state of being.

The next level of the pyramid is activities and fun entertainment you enjoy while with others (or even by yourself). This is where your spa days, wine nights with friends, family vacations or antiquing fit into your recharging plan. Do something that sparks joy and reminds you why you love life. This becomes so important during the winter months when seasonal affective disorder can affect your mental health.

At the very tip-top of the pyramid, after you’ve recharged your batteries, is where you make changes to keep from getting too overwhelmed in the future. Decipher where you need to say a polite “no” instead of a forced “yes.” Which projects or responsibilities can you hand off or ask for help? What things can you let go of?

Self-care literally means caring for yourself. By making sure that you’re respecting and tending to all the different aspects of your being, you can feel truly recharged and ready to live your best life. Keep reading for more tips!

DIY PEPPERMINT ROSEMARY SUGAR SCRUB

1 CUP SUGAR

½ CUP OIL OF CHOICE

(GRAPESEED AND COCONUT ARE POPULAR OPTIONS)

PEPPERMINT AND ROSEMARY ESSENTIAL OILS

If you are using coconut oil that is solidified, melt in the microwave for 30 seconds to a minute. Then, combine the sugar and oil in a large bowl and stir quickly to combine. Next, add essential oils. You may want to add 10 drops at a time and test it out on your hands before adding more. Store in a clean airtight container and enjoy in the shower, or your bathroom or kitchen sinks. This scrub is appropriate for all ages and all parts of the body, but be careful around eyes because of the essential oils.

WANT TO COME UP WITH YOUR OWN CONCOCTION?

Making your own bath and body products is a fun way to take care of yourself and the planet! You can create body scrubs using either salt or sugar. They act the same for exfoliating purposes, but salt should never be used on the face or sensitive skin. No matter which one you choose, you should use 2 parts to one part oil. Popular oils include olive oil, coconut and grapeseed, but you can use whatever you have on hand.

Any essential oils will work and some popular combinations include:

• Lemon and eucalyptus for an invigorating scrub

• Lavender for relaxation

• Sweet orange and other citrus for uplifting the mood

• Peppermint and rosemary for soothing sore muscles

If you want to be even more eco-friendly about it, repurpose old glass jars or clean plastic containers to store your scrubs. These make great gifts and even kids can get in on the fun. Have fun and enjoy an abundance of self care this winter!

Simple Ways to Care for Yourself

FOCUS ON GRATITUDE:

Positive thinking helps keep your attitude in line. What you think, you are.

SEEK OUT HAPPINESS:

We’re surrounded with bad news. Look for the good and the hope; it IS out there.

SAY NO AND OWN IT:

You can’t do everything. You shouldn’t do everything. It’s healthy to say no.

DRINK PLENTY OF WATER:

Dehydration can bring serious physical consequences, plus winter sucks moisture out and leaves chapped lips, dry skin and headaches. Drink up!

KEEP TO (OR IMPROVE) YOUR SLEEP SCHEDULE:

Getting behind on sleep can add to winter blues.

SIT IN SILENCE FOR 5 MINUTES:

We are inundated with noise 24/7 and it can easily overwhelm your senses and thoughts. Take time to just be in peace.

PUT DOWN YOUR PHONE:

Our dependency on knowing what’s happening every minute of every day is hugely draining. If you can’t unplug completely, at least take a break. Notice the beauty around you. Be fully present.

HOW TO FIND AN AFFIRMATION THAT WORKS

There is a lot of talk about affirmations, positive thinking and mantras in the wellness space. Surely you have heard others spout the benefits of incorporating these into daily life? If you haven’t bought into the idea yet, it might be because you are skeptical that words can work like magic to help you align and focus your life. Maybe that is because not everything works for every person … or maybe you just haven’t found the right affirmation yet.

AN AFFIRMATION IS PERSONAL

The thing about using the power of a phrase to change your life is that it needs to be completely personalized. You can’t grab onto someone else’s affirmation and follow their dream. Striking out on your own, however, can feel intimidating. What does having an affirmation even mean? And how do you know what words will help you to focus and align with what truly matters? Does it even WORK?

TURN YOUR NEGATIVE THOUGHTS AROUND

The success of using affirmations, mantras or positive thinking lies in getting you out of a rut. We all know what it feels like to be stuck in a negative train of thought, running on that invisible hamster wheel that tells us everything from “you will never get that raise” to “you need to lose some weight before you can go on vacation.” No matter what that voice is saying to us, it usually isn’t something we look forward to hearing.

Affirmations allow us to bring awareness to that negative thought and, through the power of our big, beautiful brains, replace it with a positive one. “I am abundant and the raise is already mine” and “I feel joy in my body when I treat her to healthy choices” are so much easier on the ears. This simple switch, a focus on something positive versus ruminating about something negative, can free up tons of emotional and mental energy in your life. You can even shift the way you interact with the world and, therefore, the way the world shows up for YOU.

FIND YOUR AFFIRMATION

Here is a simple exercise to help you discover what you want to focus on so that you can come up with a key phrase to guide your daily decisions. First, take some breaths and tune inward, maybe even doing a short meditation to get you centered in your body. If you need some guidance, “Insight Timer” is a great meditation app available for free. Then, grab a pencil and paper and write down the answers to the following:

1. If you could change anything about your life right now, what would it be?

(List everything that comes to mind without judging what you are writing.)

2. What do you want to cultivate more of in your life?

3. How would you feel if these things changed? Imagine you are actually sitting in the future and notice how it feels to you right now. Consider that you can feel this way in this moment, even though these changes haven’t yet happened.

4. What are some words or phrases that come to mind when you feel this way?

Getting Smart ABOUT BRAIN HEALTH

You stride into a room with purpose only to stop and stare into space. Backtrack, re-stride into the same room and wait for the revelation. Why in the world did I come in here? Argh! I don’t KNOW!! Welcome to a brain-out. It happens a lot, you say? Preaching to the choir, sister. It’s not necessarily something to be overly concerned about, but it’s always a good idea to keep your brain in tiptop shape, especially as you age.

After all, the brain is arguably one of the most important organs in the body. In fact, it does such a great job acting as the command center for almost every part of our day-today functioning that we sometimes forget it needs a check-in now and again, too. But with today’s stressful (read: chaotic?) lifestyles, being intentional about keeping it healthy

LET’S GET PHYSICAL

Moving your body, especially through cardiovascular exercise, keeps blood flow to the brain strong, which boosts its function and health. Hormones released during exercise can also stimulate chemical changes in the brain that enhance learning, mood and even problem solving. Maybe that’s why some say their best ideas come during a jog or long walk.

EAT YOUR WAY SMARTER

A diet rich in vitamins and minerals not only supports your body on the road toward overall health, but also your brain. The brain carries out many complex functions, and most of these rely on the nutrition we take in on a daily basis. Keep your diet rich with vegetables, fruits, healthy fats, lean proteins and

HAVE FUN WHILE IMPROVING MENTAL FITNESS!

You know those stories you hear about grandmas who graduate college at the age of 80? They’re not only following their passions regardless of age, but they’re also doing something great for their brain health. Never consider yourself too old to learn or assume you already know it all! Be curious about the world around you. Whether that means taking guitar lessons, diving into a foreign language or taking up a new hobby every few years, go for it! Play games like Scrabble (there are so many apps for this, like Peak and Lumosity, and many more), stretch your mind with complex puzzles and crosswords, and complete that 1000-piece jigsaw puzzle you’ve been putting off. Talk to people and really listen, think, and question. Having fun and exploring the world isn’t just for kids!

THE HANCOCK HEALTH

WOMEN WOMEN’S CLINIC

MAKING HEALTH POSSIBLE FOR ALL WOMEN

WOMEN’S CLINC

Hancock Health is passionate about women’s health. But it doesn’t just stop at women who can afford their annual pap or breast exam. At the Hancock Health James T. Anderson, M.D., Center for Women’s Health (Women’s Clinic), they are working to ensure that all women within our community and the surrounding areas, whether they are insured or not, can receive vital preventative care, ,regardless of insurance status.

HOW DOES THE WOMEN’S CLINIC SERVE OUR COMMUNITY?

The Hancock Health Women’s Clinic is your go-to place for keeping your preventative testing up-to-date. They offer gynecological and breast care, including breast and pelvic exams, pap smears, contraception, hormone replacement, biopsies when needed and STD testing and treatment. The staff at the women’s clinic also manages the high risk breast clinic and genetic testing clinic. And they do it with compassion and care.

Many women throughout Hancock County and the surrounding area may find themselves facing life without proper health insurance. It is an unfortunate theme of our times, as insurance rates soar alongside living expenses. For some, they must choose between paying for insurance and paying for their mortgage. In 1998, Hancock Health saw that many of these uninsured women were forgoing proper preventative testing due to cost, they knew something had to be done.

EQUAL ACCESS TO CARE FOR EVERYONE

One of the beautiful things about a local network like Hancock Health is that it is a community-based organization, rooted in the lives of people who live within Hancock County and the surrounding areas. They understand the pressure women are under to care for their families and how their own healthcare can fall to the wayside. The Women’s Clinic is passionate about ensuring equal access to healthcare for every woman. All patients are treated with the same respect and high quality care, no matter if they are billing their appointment to insurance or receiving financial help.

Funded services obtained through the Hancock Health Women’s Clinic are provided without cost to the patient. Patients qualify for financial aid to cover the costs of these services based on their income and family size. Mammograms, pap smears and more are all important preventative health measures women need to take to ensure they are taking the best care of themselves. The Women’s Clinic wants to even the playing field so all women are able to access these lifesaving screenings.

HOW DOES IT WORK?

You may wonder how Hancock Health is able to offer these services to uninsured women. The answer lies in the passionate team behind the scenes, working for grants and fundraising, with proceeds going toward the Women’s Clinic. The Hancock Health Foundation’s Women Helping Women fund has provided services to thousands of qualifying patients. It is supported by private donations and gifts as well as an annual fundraising event. The gala, held in October every year, is dedicated to raising awareness of the importance of mammograms and funding to help uninsured women gain access to life-saving screenings.

For the past four years, the Hancock Health Women’s Clinic has also been the recipient of a generous grant from the from the Indiana Breast Cancer Awareness Trust as part of the Indiana Breast and Cervical program, a fund supported by the sale of Indiana breast cancer license plates and which provides breast health services for qualifying patients. Furthermore, the Women’s Clinic is considered a provider through the Indiana Breast and Cervical Program, which provides funded services for the screening and diagnosis of breast and cervical cancer. Patients for this program are approved by the clinic coordinator.

GET YOUR YEARLY SCREENINGS!

Whether you have insurance or not, getting your mammogram and pap smear regularly is an important way to ensure you are making use of measures guaranteed to increase quality of life through prevention and early detection. Recommendations right now are every three to five years for pap smears, depending on age and risk and every year or two for mammograms, again depending on age and risk.

Checking in with your doctor when something doesn’t feel right is also an important part of taking care of yourself. Hancock Health providers are always happy to help patients with questions and concerns in a kind and compassionate manner. The Women’s Clinic is staffed on a part-time basis by an experienced nurse practitioner and clinic coordinator, both overseen by a gynecologist.

WHETHER YOU ARE INSURED OR NOT, CALL (317)468-4641 FOR AN APPOINTMENT OR HEAD TO THEIR WEBSITE FOR MORE INFORMATION ABOUT SERVICES.

YOU AREN’T CRAZY: MENOPAUSE AND MEMORY

During menopause, your body’s natural estrogen declines. This accounts for the hot flashes, night sweats, vaginal dryness and irregular periods (eventually stopping all together). As if these symptoms aren’t fun enough, you can go ahead and add memory and concentration problems to the list. In fact, low estrogen is linked to both lower brain function and memory loss. The good news? You aren’t crazy and you aren’t alone.

HERE ARE SOME THINGS YOU CAN DO TO HELP YOUR BRAIN THRIVE DURING MENOPAUSE:

UP YOUR INTAKE OF OMEGA-3 FATTY ACIDS

GET PLENTY OF REST AND SLEEP

THINK ABOUT TAKING A DAILY MULTIVITAMIN

AIM FOR 30 MINUTES OF AEROBIC EXERCISE DAILY

SPEND TIME WITH YOUR FRIENDS SOCIALIZING AND HAVING FUN

ASK YOUR PROVIDER IF HORMONE REPLACEMENT THERAPY IS RIGHT FOR YOU

Wherever you face cancer, Hancock Health fights alongside you. Putting powerful technology into the hands of an expert team, backing it with world-leading Mayo Clinic resources, and giving the people of East Central Indiana all the support they need. Exactly where it’s needed. HancockHealth.org/Cancer