Health Life Magazine - May/June 2022 by ITG Next Magazine

Wiregrass Tech Grand Opening and Dedication of Edward and Rhonda Mark Health Sciences Building Nutritionist Andrea Araujo on the DASH Diet Da Vinci Surgical Unit Helping Patients Recover Faster at Crisp Regional Hospital Popular YouTube Cooking Channels

May/June 2022 | FREE1

May/June

2022 "Summertime is always the best of what might be." —Charles Bowden

Da Vinci Surgical Unit Helping Patients Recover Faster at Crisp Regional Hospital

ALS Awareness Month

Advancing Cardiac Care in South Georgia

Wiregrass Tech Grand Opening and Dedication of Edward and Rhonda Mark Health Sciences Building

Peloton Fitness

Popular YouTube Cooking Channels

The Importance of "Me Days"

What is Correct Posture Month?

Why Premarital Counseling?

Social Awareness

Nutritionist Andrea Araujo on the DASH Diet

MyPlate

How Stress Impacts Your Hormonal Balance

SGMC

+Recipes

Contributors Publisher Mark Dykes Graphics Mandy Rodriguez

Feature Photography Brandon Pham

Feature Writers Tyrah Walker Carissa Zaun Trinity Thomas

Editor Anna Limgoes

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

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Da Vinci Surgical Unit Helping Patients Recover Faster at Crisp Regional Hospital Written by: Tyrah Walker Photography by: Brandon Pham

The da Vinci Surgical Unit is a robot designed to help surgeons perform certain operations in a minimally invasive way. Dr. Brandon Seagle and Dr. Alicia Register spoke with Health Life about the benefits of being able to use the da Vinci Surgical Unit to operate on patients at Crisp Regional Hospital in Cordele, Georgia. The da Vinci Surgical Unit contains robotic arms that bend and rotate in a manner that mimics the human wrist, allowing it to move in a 360-degree rotation. This allows surgeons to use the robot to wield surgical instruments precisely inside the patient’s body through smaller incisions than would be needed to perform open surgery. This less invasive technique means that using the da Vinci Surgical Unit can help shorten patients’ hospital stays and recovery times, as well as lead to less postoperative pain and fewer complications compared to open surgery. When discussing a hernia procedure, Dr. Register highlighted the benefits of being able to do repairs from the inside of the abdomen

with the da Vinci Surgical Unit rather than outside the abdomen with an open procedure. “Patients now have three tiny incisions versus one big one,” Dr. Register said. “I’m able to put in a bigger piece of mesh, and it decreases the amount of pain; gets you back to work or daily life faster; and has a better, more durable hernia repair.” According to Dr. Register, the unit is also extremely helpful with preventing leakage when stapling the bowels during certain operations. The robotic arm can accurately measure the thickness of tissue before having to staple (close up). The surgical robot can not only benefit patients, but surgeons too. “It helps do the surgery more easily… especially difficult things in the surgery,” said Dr. Seagle. “If, for instance, you're operating on someone who is morbidly obese, when you're standing at the bedside doing traditional laparoscopy, you have to kind of fight the resistance of their thick abdominal wall when you're moving these instruments around, and it can be physically tiring.”

“Patients now have three tiny incisions versus one big one. I’m able to put in a bigger piece of mesh, and it decreases the amount of pain; gets you back to work or daily life faster; and has a better, more durable hernia repair.” — Dr. Register 7

Some operations can last for several hours, and holding tools for that long can be draining on a surgeon’s body. “I can go do four robotic hysterectomies during the day and go home and still feel like I'm not beat,” said Dr. Seagle. “Whereas, if I did open laparoscopies for a day and I came home, my neck, my shoulders, and my back hurt, and I would just want to go to bed.” Although you can find the surgical robot at many large hospitals across the country, having this unique medical instrument in a small town in South Georgia means local residents don’t have to travel to bigger cities to have a major procedure done. Dr. Register said that she was first introduced to the robotic arm while completing her medical residency and that over time she’s seen it being used more and more. “The first half of residency, people weren’t using the robot as much, but in the latter half of residency, it had caught on more,” said Dr. Register. “So I was able to see the patient experience, the quality and safety of the surgery, and then the recovery time – how it was done before we used the robot and now with the robot – and it’s night and day.” To be clear, the Da Vinci Surgical Unit isn’t performing the surgery, and both doctors make sure their patients know that to ease the nerves. Dr. Register said that some of her patients automatically think that's the case when discussing what the unit does. “No, it's still me. The robot is just the tool I use,” Dr. Register says to her patients. What does this unit mean for the future of medicine? As far as ro8

bots being able to actually perform surgeries independently, both doctors said they don't see that happening. Dr. Seagle said surgery still requires judgment and adaptability. “I don't think that they will be able to train a robot or program a robot to do complex surgeries,” said Dr. Seagle. “You would have to replicate the eyes in the brain in order for the robot to do those things. Sounds simple enough, that we have cameras that see better than our eyes do. We have computers that process better than our brains can, but I don't think they can create a computer that can do it all and have good clinical judgment.” Dr. Register agreed. “There’s a lot of things that the robot can do to help us make decisions and help us make safer decisions,” Dr. Register said. “But at the end of the day, I don’t think you ever wanna lose that ultimate decision making with the surgeon.” You can visit www.crispregional.org for more information.

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ALS Awareness Month Written by: Trinity Thomas

May is ALS Awareness Month, and Belinda Griffin shares her experience caring for her son who was diagnosed two years ago. According to the ALS Association, Amyotrophic Lateral Sclerosis (ALS), is a progressive neurodegenerative disease that affects nerve cells in the brain and spinal cord. There is currently no cure for ALS, also known as Lou Gehrig’s disease. Griffin’s son, Jimmy “DeRon” Griffin, formerly served as a police officer for the Valdosta Police Department. The symptoms of ALS started when he began having trouble with his hands and fingers, eventually losing complete feeling in them.

HiIs symptoms then started progressing rapidly. “It’s just been one thing after another,” said Mrs. Belinda Griffin. “This is the most horrible thing I think anybody could go through with a child. My son is 47 years old. He was 46 when diagnosed with Lou Gehrig’s.” Her son was perfectly healthy two years ago, and his health has declined significantly just in the last couple of years. He is cared for by his wife, Betsey, along with Belinda and her husband. It is common for ALS to begin in the hands, feet, or limbs. It then begins to spread throughout other areas of the body as the disease advances. Nerve cells are destroyed and

muscle weakness occurs. All muscles can then become paralyzed, affecting the individual’s ability to walk, speak, breathe, swallow, etc. Due to this, people with ALS require caregivers to assist them in their daily lives. “It takes complete control of their body,” said Belinda Griffin.. “They are completely helpless. They are completely at the mercy of their family or whoever is helping. I pray there will be a discovery soon.,” said Mrs. Griffin. ALS is a very complex disease. Even after multiple clinical trials and other strides for solutions, —there is still no known cure. Recently, researchers have been using

stem cell technology to possibly delay the onset of the progression and increase the lifespan of those with ALS. “I wish that there would be a discovery in his lifetime that would save him, and he can live and enjoy his family,” said Belinda Mrs. Griffin. “He has two children-- a boy, the oldest one, and a little girl that is nine. He loves his family dearly. He loves his children to death. I would love for him to see them grow up, get married, and go to school.” Jimmy GriffinDeRon is still able to speak, but he has lost his ability to walk since his diagnosis. He has to sleep in his mechanical wheelchair, gifted to him by the

Valdosta Police Department. He had been approved through the ALS Foundation for someone to come assist him 12 hours a week, but the family has not been able to get a caregiver to assist them yet. “Seeing what my son is going through…it just breaks your heart,” said Belinda Griffin. “I wish people knew and understood how bad it is. And that they would donate more money to research for finding the cure. You really don’t have any idea until it happens to your family. It’s bad.” For more information on ALS visit www.als.org

Wiregrass Tech Grand Opening and Dedication of Edward and Rhonda Mark Health Sciences Building

Valdosta, Ga. – Wiregrass Georgia Technical College host-

ed a grand opening and dedication ceremony in honor of the college’s first million-dollar donors, Dr. Edward and Rhonda Mark. The new Edward and Rhonda Mark Health Sciences building sits on the northern end of the Valdosta campus and is home to fifteen programs in the health science field. The new high-tech building has 96,100 gross square feet and provides much-needed, up-to-date classroom and lab space for the college. “This has been a vision of the college for many years now,” shared Wiregrass President DeAnnia Clements. “We are proud of our new facility and know that it will provide educational opportunities for generations to come.” The programs that are housed in the new building include Associate Degree in Nursing, Transitions in Nursing (LPN to ASN Bridge), Nursing Technician, Dental Assisting, Dental Office Assistant, EMS Professions, Medical Assisting, Neuromuscular Massage Therapy, Opticianary, Paramedicine, Patient Care Assisting, Pharmacy Technology, Phlebotomy, Practical Nursing, Advanced Patient Care Assistant, Radiologic Technology, and Surgical Technology. Biology and Chemistry labs are also located in the new building. Valdosta serves as the regional medical center for South Georgia with more than 79 healthcare entities including hospitals, home health agencies, nursing, and assisted living facilities in the area. The Technical College System of Georgia Dupty Director Dr. Ray Perren was in attendance and spoke at the ceremony. Dr. Perren was the first college president of Wiregrass Tech after the merger of Valdosta Technical College and East Central Technical College in 2010. Former Wiregrass president Dr. James Bridges and Dr. Tina K. Anderson also attended the event. Friends of Dr. and Mrs. Mark who spoke at the ceremony included Stacy Bush, Wiregrass Foundation South Chairman; Bill Langdale; Sidney Morris, Wiregrass Founding Foundation South Member; and Todd Shiver, a family friend who gave the benediction. Guests were invited to tour the building and were greeted by students and instructors who showed off the facilities and provided demonstrations with the new tech equipment. Wiregrass’ Health Sciences Programs have received many accolades over the years. Most recently, the Associate of Science in Nursing (ASN) Program has been named the No. 1 in Georgia, and the Practical Nursing (LPN) Program was ranked No. 7.

General Office Hours

Mon-Thurs: 7:30 a.m.-5:30 p.m. Fri: 7:30 a.m.-3 p.m.

General Info (229)333-2100

So far Wiregrass has served 6908 students. Wiregrass also has over 177 programs to choose from to study. Wiregrass was also awarded the 2020 and 2022 Chapter of Excellence chapter! Due to the variety of programs that Wiregrass offers, the requirements for each individual program differs slightly, but everyone has to go through the same admission process. Below are a list of steps to complete in order to apply to attend Wiregrass. 1. Complete the Admission Application. 2. Pay the $25 application fee. 3. Provide proof of your identity. This can be done with your Driver’s License or any other government-issued ID. 4. All official transcripts must be submitted. This includes high school transcripts or post secondary education transcripts. 5. Submit official High School, GED, or HiSET transcripts. Transfer credit will not be awarded without official post-secondary transcripts.

HESI A2 Information The HESI is an exam that is required for entrance into many of the nursing programs that Wiregrass offers. According to Wiregrass, the HESI A2 exam has to be taken at Wiregrass. Any HESI exam scores from any other institutions are not acceptable for admission into the nursing programs at Wiregrass. • Both portions of the HESI must be completed • An individual has 3 attempts every 2 years to complete the HESI A2 • HESI scores are good for 2 years. (An applicant’s scores must still be valid at the time of application.)

Health Science Policies • Each program has different requirements, meaning that it is important to discuss the intended program with an advisor. • Students must be in “good standing” to stay enrolled in their classes. • Clinical experience is required. • Clinical requirements depend on the institution, but these requirements can include CPR certification, physical exams, Tuberculin skin tests, up-to-date immunizations, and mandatory vaccinations.

Campus Locations

Main Campus

Ben Hill-Irwin Campus

4089 Val Tech Road Valdosta, Georgia 31602 (229) 333-2100

667 Perry House Road Fitzgerald, Georgia 31750 (229) 468-2000

Coffee County Campus

Cook County Center

706 West Baker Highway Douglas, Georgia 31533 (912) 389-4303

1676 North Elm Street Sparks, Georgia 31647

Breathwork

wiregrass

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THINKING ABOUT STARTING A CAREER IN HEALTHCARE?

Written by: Trinity Thomas

Be one of the first to experience the New High Tech Edward and Rhonda Mark Health Sciences Building!

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Take a moment to breathe—deeply. Through your nose, imagine yourself inhaling from the bottom of your feet to the top of your head. Hold it for a few seconds. Slowly exhale through the mouth. You probably feel a deeper sense of relaxation. This is the beauty of breathwork. Most of our bodies work with our brains to breathe automatically, so it is easy to allow our breathing to remain an unconscious act. Once we gain awareness of this, we can begin intentional practices that consciously acknowledge theour breath, also known as breathwork. Researchers at the Stanford University School of Medicine identified a group of nerve cells within the brain that connect breathing to the overall state of mind. These neurons send a message to the brain and determine our level of arousal. This can keep us alert, wake us from sleep, or trigger anxiety. This is why regulating our breathing can lead to whole-body relaxation. Breath comes in many forms depending on our state of mind. When we are relaxed, our breathing is slow and has depth. Inversely, when we are excited or upset, our breathing is rather quick and shallow. Taking a moment to breathe deeply in times of emotional distress will send the message to the brain and body that we are okay, causing us to release stress and become calm.which will lead us away from stress and into calm. As the first practice to identify and acknowledge the benefits of breathwork, yoga refers to the breath as prana, meaning the life force that flows through us. Pranayama refers to the regulation of the breath. The breath, or prana, is only one aspect of the practice of yoga, but it plays a key role in finding oneness in the body and reaching a state of relaxation. Pranayama, or breathwork, refers to the control of the duration and frequency of each breath we take during the practice. This conscious activity can promote healthy digestion, decrease stress, and improve sleep. Another study, conducted by the National Center for Biotechnology Information, found that a pranayama breathwork exercise decreased the heart rate and blood pressure of participants.

The 4-7-8 Breathing Method

1.800.283.0041

This breathing method is known to calm the nervous system. To practice this method of breathwork, first come into a comfortable position. On your next inhale, close your lips and inhale through your nose for a count of four. Then, hold your breath for seven counts. Exhale audibly through your mouth for a count of eight. This refers to one cycle in the 4-7-8 method. You can then repeat this three times for a total of four cycles. With practice you can, with time, work your way up to eight cycles. Take your time with this gradual increase.

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Peloton Fitness Written by: Carissa Zaun

Recently cycling has become the rage. When it comes to fitness, there are numerous options for ways to workout from workout classes in a studio to memberships that give you access to workouts that you can do at home. Peloton is one of those companies that offers subscriptions along with various machines and equipment. One of those machines is the Peloton stationary bike, which is one of the most well-known parts of their company. Ryan Hogan, who is the Director of Admissions at Valdosta State University, is also a cycling instructor for college students on campus as well as various studios around Valdosta. Any time anyone experiences a new type of fitness, there is an experience to talk about. For Hogan, cycling was something that he went to at the YMCA with a couple of friends during college. After college, life got in the way, and Hogan stopped cycling like he used to. One of the local studios needed teachers around the time of the COVID-19 pandemic. He began teaching, and this June will mark two years of teaching for Hogan. For Hogan, his experience with cycling has been really great. “I think a lot of people don’t think they can do it, and you know, what I like about it is no matter where you are, anybody can ride a bike,” said Hogan.

Hogan also compared cycling to yoga because there is an inward and outward expression in both. “You have the outward expression, the pushups on the bike, the climb, but there is also an inward expression that kind of helps you clear up the middle things that you’ve got going on in your life,” Hogan said. Classes can differ depending on the instructor, but classes are typically around 45 minutes to an hour which does include a warm up and a cool down. During classes there is a playlist, and the exercises last the duration of a full song or about three minutes. The combination of exercises also depends on the instructor, but typically, there is a mixture. The variety of exercises include: push ups, waves, and hills, which are exercises where resistance is used to determine how much someone gets out of the exercise. The resistance provides a variety of levels, but each move is modifiable as well. “We take people to some crazy places,” said Hogan. “We’ll do push ups on the bike, we’ll do waves, we’ll do the one legged kick…I’ll typically give people an option so they can determine where they want to go. Most people like that.” This ability to do modifications allows anyone to participate in cycling. Hogan has taught college students, but he has also taught men and women in their 60s.

As far as benefits go, cardio is the most obvious one. The heart greatly benefits from this type of workout. Outwardly, cycling is good for building muscle strength in the legs; however, Hogan emphasized the mental benefits over the physical ones. You have to push to accomplish some of the moves, and according to Hogan, cycling is a great stress reliever. When it comes to attending workouts in a studio or doing it at home, it’s really up to personal preference. According to Hogan, there is something special about being in a room full of people. “You feel that energy,” said Hogan. He has had many people come to a class on days where they didn’t really feel like being there, but afterwards, they were glad they came. It is important to note that Peloton does have an interactive feature with its programs. Ultimately, it is up to you to decide whether investing in home equipment and subscriptions to work out or going to in person classes would be more beneficial, but either way, it’s hard to ignore the benefits cycling can provide.

Popular YouTube Cooking Channels Written by: Carissa Zaun

Since YouTube’s creation in 2005, the site has become an entertainment source that provides almost any type of content that you could want. This includes cooking. There are a variety of cooking channels that provide various recipes and helpful tips for everyone despite their experience. Not every channel on YouTube is meant for everyone, but there is at least one channel for everyone there. Hopefully, one of these YouTube channels will give you some ideas to spice up your diet. Here are seven channels that feature interesting recipes and tips:

TASTY

Tasty is probably a channel you may have heard of. It is owned by BuzzFeed which is a large media company that caters to the younger generations by producing a variety of content from fashion trends to now food. With that being said, Tasty has a fairly large following of 20.8M subscribers. The editing of these videos appeals to their audience really well since the intros are bright and colorful, and the people who are featured on the channel are bubbly as well. This channel tests out cooking trends and shows recipes in short time-lapses. This leads to most of the videos being fairly short; however, that technique works in their favor. If you are looking for trendy recipes or don’t have the time to watch a long cooking video, this channel might be for you.

GORDON RAMSAY

Most have heard of Gordon Ramsay. Ramsay is a British chef who has opened multiple restaurants, appeared on multiple television shows, and written several books. Some of his television shows include Hell’s Kitchen and Masterchef. His channel on YouTube is one of the most popular cooking channels with 18.8M subscribers. The majority of his videos are 10 minutes or less. Despite the shorter length, Ramsay is able to provide plenty of recipes that can be done in 10 minutes. The editing for this channel is clean and professional. The style of this cooking channel is the classic cooking channel style with Ramsay in a clean kitchen. If you are looking for that classic cooking channel style or are a fan of Ramsay, this is the channel for you.

MYTHICAL KITCHEN

Mythical Kitchen is another well-known channel with 1.92M subscribers. This channel features a variety of videos, many of which feature myths about various foods. What really sets this channel apart is the editing. The backgrounds in the videos are darker because they include dark natural colors, such as dark greens, than other cooking channels. This channel also makes various references to pop culture, such as Lord of the Rings, in their videos. This channel isn’t for everyone, but if you are looking for a fun and engaging channel for entertainment while discovering some interesting techniques and recipes, this might be the one for you.

PICK UP LIMES

This channel is run by Sadia and has 3.74M subscribers. Sadia is from the Netherlands; however, this channel offers a different approach to cooking than the other channels on this list. This channel is calmer and offers a more sustainable approach. For example, in one of the videos, Sadia goes grocery shopping and tries to create 20 meals for 20 Euros which equates to about a dollar per meal in the United States’s currency. The cooking videos on this channel also feature vegan recipes, which is interesting. If you are looking for ways to make sustainable or vegan recipes, this channel might be for you.

NEW YORK TIMES COOKING

The New York Times is an influential media company. You may know them because they are one of the leading channels of news, but what you may not know is that they also have a cooking channel on YouTube. Their channel has 465k subscribers. This channel is more of a classical cooking channel in the way that it is set up since their cooking videos show how a recipe is put together step by step. The content is not trendy or overly stylish. Despite the more classical approach to cooking on this channel, New York Times Cooking features a variety of different recipes from beef stew to lemon meringue. If you are looking for a recipe for a specific dish, you might want to check this channel out.

THINGS TO REMEMBER WHEN COOKING: Read or watch the recipe fully at least once. Have all of your ingredients ready to go. Have fun!

COOKING WITH REMI

This is a series of episodes that are posted on a channel called MissRemiAshten which has 2.53M subscribers and is run by Remi Cruz. In each episode, Cruz breaks down a recipe so that you can follow it at home. Her recipes range from healthy 30- minute meals to holiday recipes for holidays like Halloween and Thanksgiving. CruzRemi also has a website that correlates to her YouTube channel. The website is called cookingwithremi.com. On this website, each item is placed under a category such as breakfast, lunch & dinner, drunchies, snacks, and desserts. The website is very organized, and each recipe shows a picture, tells how many servings it makes, the cooking time, and the experience level each recipe would suit best. If you are only looking for the recipes without having to watch a video, this might be the one for you.

FOOD 52

Food 52 is another cooking channel on YouTube that has 621K subscribers. The editing for this channel is so colorful and fun. Depending on the video, the screen will sometimes cut from a shot of the food to a shot of something completely different like a sunset. This technique in some of the videos is done really well as it transports the viewer to a different time and place. Food 52 does a great job of incorporating storytelling techniques within their recipes which makes the channel feel both personable and relatable. If this approach to content appeals to you, this cooking channel might be for you. 21

THE IMPORTANCE OF

“ME DAYS” Written by: Trinity Thomas

Taking time for yourself is greatly beneficial for your health in all ways. When we are caught up in the web of life, it is easy to lose track of our own self-care. When we dedicate days to ourselves, we are able to tend to our own emotions, clear our heads, get grounded, and relax. A “me day” can be defined as a day where you designate time to do things solely for yourself. On these days, you do whatever you need to connect with and care for yourself. Self-care is often thought to be face masks and bubble baths. While these are lovely options for tending to your health, there are plenty moreof other ways to focus on and spend time with yourself both mentally and physically. Here are some examples of things you can do on your next “me day”.

Mental MEDITATE and practice breath work to calm your thoughts and get grounded in the present moment. JOURNAL your thoughts to allow them a place to land outside of

your mind.

LISTEN TO MUSIC that you love, dance around, and/or sing the lyrics for a release of stress. WATCH A COMFORTING TV SHOW OR MOVIE for relaxation

and joy.

TAKE A BREAK FROM SOCIAL MEDIA or excess phone usage to

declutter your mind.

Physical GO FOR A WALK to release endorphins and get stagnant en-

ergy flowing.

PRACTICE YOGA to connect with your physical body. COOK A HEALTHY MEAL to nourish yourself. MASSAGE YOURSELF to improve sleep and increase relaxation. SPEND TIME IN NATURE to increase dopamine and get vitamin D.

Keep in mind that “me days” are very different for everyone. It is a personal process and what brings you relaxation may be different for the next person. These are just a few examples of the endless possibilities to bring you closer to yourself. It is important to find what works for you. This can be achieved by trying multiple things and seeing what makes you feel most connected and refreshed. Many things happen in life that we cannot control. This increases the importance of intentionally taking time out to recollect and rest. The COVID-19 pandemic has recently caused an increased amount of stress for many people. This is only one of many issues in society that can cause anxiety and distraction. This makes it even more important to tap out of outward issues and tap into the rhythm of yourself. It may be uncomfortable taking time out for yourself if you have never done it before, but with time, it will feel like just another part of your routine and your body and mind will thank you.

In February 2021, the American Psychological Association (APA) conducted a survey that found adult stress levels had increased since the start of the pandemic. Feelings of anxiety, sadness, and anger were causing prolonged stress. 67% of adults shared that the number of issues America faces is overwhelming to them.

What is Correct Posture Month? Written by: Tyrah Walker

Look at the person next to you. Does that person have good posture? Are they slouching at their desk or slumped over looking on their phone? It’s not rare to look over and see a person with bad posture. In a world of texting or working remotely, staring at a computer screen all day, it's bound to create unhealthy posture patterns. The month of May observes National Correct Posture Month. The month challenges those to be aware of their posture and how to improve to have better overall health by the way we stand or sit. Often going unnoticed, bad posture can cause more harm than good. Some of the effects of bad posture include: neck, shoulder, and back pain, spine injury, and decrease in flexibility. It can also cause your musculoskeletal system to misalign and change the way your joints move. Even though it can cause discomfort to the body when trying to correct your posture, it is necessary to start now. It’s never too late. Starting in May, you can challenge yourself every day to make small changes to correct your posture. According to SpineAZ.com, sSome ways to correct your posture include: • Stand up straight and tall • Keep your shoulders back • Pull your stomach in • Put your weight mostly on the balls of your feet • Keep your head level • Let your arms hang down naturally at your sides • Keep your feet about shoulder-width apart In addition to suggestions listed above, there are more things to keep in mind. For example, remembering posture even with restful activities such as watching television or scrolling on your phone. Exercising can also help, especially with yoga. Yoga helps with flexibility and core strength. Working remotely has become a new norm since the early start of the COVIDovid-19 pandemic in 2020. If you work from home all day, it’s important to take frequent breaks and walk around your home or outside to get vitamin D. Instead of typing at your desk, maybe try standing up while typing. To go an extra mile, you can purchase a standing desk to work atwith. Instead of sitting. T, the standing desk can help, but make sure you have it at the right height. P and purchase an no anti-fatigue mat handy to provide extra cushion under your feet, and. Also look forward instead of looking down. Another helpful tip is climbing up and down steps up and down. According to PostureMonth.org, “The key to maximum core muscle benefit is keeping upright, with head over hips.” You can easily do this in the comfort of your own home or a place with easy stair access. The next time you slouch or slump, keep your posture in mind. You’re never too old to start correcting your posture, and it helps in the long run to avoid health problems such as osteoporosis.

There are several forms of counseling: gGroup, behavioral, marriage and family, educational, mental health, and more. Premarital is another form of counseling used to assist couples to have a healthy and successful marriage. In premarital counseling, techniques and exercises are used to help better communication skills and other life situations.

Who is premarital counseling for?

In most circumstances, counseling is used when there is a problem. That’s not always the case with premarital counseling. If you’re recently engaged and want to seek some kind of guidance before the wedding day, then premarital counseling is a great first step to a healthy marriage. Premarital counseling doesn’t mean your relationship is on the rocks. In fact, it can mean the exact opposite. It’s a way to learn your partner in a more vulnerable way, while also learning how to cope when situations arise, - which they will.

How long are premarital sessions? When should we start?

Premarital sessions’, start and end times vary for each couple. In most cases, sessions will start six months before the wedding date. It is not abnormal for couples to even start a month before the “I do’s”. Start and end dates are dependent on the counselor and/or institution discretion. What is discussed during premarital counseling? While there are several topics discussed in premarital counseling, a few of the main concepts include but not limited to: • Finances • Keys for better communication • Intimacy • Expectations • Vulnerability/Emotions • Differences (i.e religion, educational, location) • Childhood experiences

Why Premarital Counseling? Written by: Tyrah Walker

Where is premarital counseling located?

In some cases premarital counseling sessions can be offered at religious establishments. But there are also a plethora of choices to choose from when deciding to attend sessions in South Georgia. Whether inside or outside of a religious establishment, you want to make sure the counselor is licensed.

What are some other benefits?

Ideally, if you and your partner are ready to take your relationship to the next level then premarital counseling is a helpful tool. It doesn’t matter how long a couple has been together because every couple can benefit from it. When planning a wedding, life can be filled with overwhelming transitions and added stress. Premarital counseling can be a great way to destress and talk about the “wedding emotions”,, all while getting practice of being open and honest with your partner. Let’s face it;, conflict is inevitable. Even the best of couples experience it from time to time. Marriage can be like a rollercoaster; - there will be some highs and lows. Learning how to resolve conflict can help in the long run, even dealing with family members and friends. And let’s talk about compromise. In marriage, there will be some times where compromise has to happen in order for the couple to reach a goal. Who will be the one to compromise? Learning that it should never be you versus your partner, but you and your partner versus the problem.

What does a typical session look like?

Every counseling institution constructs their sessions differently but some things you can expect: • Weekly reading/homework: Some counselors may have the couple read a book together during the duration of their sessions. • Communication exercise: Being that communication is one of the most important takeaways from premarital counseling, be prepared to have frequent communication exercises. • Updates from previous sessions: Throughout the weeks, the counselor may ask what both you and your partner have learned since the last session. Prepare to be honest with your answers, even if they aren’t good experiences and/or responses. • Being vocal: Like any form of counseling, it doesn’t benefit unless you’re being vocal. It can be scary walking into therapy but walk in with an open mind and an open heart. Counseling should be a safe space for all.

Is it for me? FAQ’S

Does premarital counseling really work?

The answer is yes! One thing to keep in mind is if a certain counselor doesn’t work, it’s fine to find another one that does. Just like personal counseling, you may have to go through a few therapists until you find the one that best fits your needs. At the end of the day, don’t stop trying.

1. Do you appreciate your partner but have a hard way of showing affection? 2. Do you have a different upbringing than your partner? How do we navigate our differences? 3. Do I really want kids one day? Does my partner want kids? If so, how many? 4. I’m a Christian, but my partner is Catholic. How do we blend in our religious backgrounds? 5. My partner has loads of school debt, and I don’t. How do we bring our finances together? Can I handle debt right now? What are our views on bringing our accounts together? 6. I don’t have much experience with sex. What are our intimacy expectations? How do I learn my partner's needs? 7. We had our first bad argument. How do we get past it? 8. My family wants a small wedding, but my partner's family wants a big wedding. How do we compromise? How do we do what’s best for us? 9. I’ve been suppressing my feelings so there won’t be any arguments. How do I express myself more? 10. Are love languages important? Have I identified how my partner likes to be loved? If you relate to any of the questions then premarital is the right place for you. Remember the goal: to have a beautiful, healthy and long-lasting marriage. It is possible. 25

Social Awareness Written by: Carissa Zaun

Forming and establishing relationships can be challenging, but it is also important to our well- being. A quick search on the internet will give plenty of tips on how to establish relationships from communicating to building trust; however, every aspect of a relationship ties into one skill which is known as social awareness. Kelly Jones, who is a licensed clinical social worker at the Emotional Wellness Center of Valdosta, gave some insight to what social awareness is and how it plays a role in relationships. “My definition [of social awareness] would be one related to a general awareness of society as a whole, as well as the role of an individual to be aware that there are many individuals that align themselves with particular groups within our society that hold meaning and value,” said Jones. This definition shows how social awareness is a skill as well as how it connects us as human beings. Just like any other skill, social awareness has to be practiced. According to Jones, practicing social awareness can greatly enhance our relationships with others. If we don’t practice social awareness, our relationships can become strained. This connection between social awareness and relationships emphasizes the importance of being socially aware. Social awareness affects our relationships with others, but it also impacts our relationship with ourselves. For example, lacking empathy for ourselves can trigger challenges like a chronic sense of shame or depression while lacking empathy for others can lead to anger, anxiety, and even reactive behaviors. According to Jones, humans thrive on being connected as that is what we are wired to do. When we lose our sense of connectedness, we are affected on a deep level. Being socially aware can be challenging, but Jones mentioned that a lack of social awareness isn’t always intentional. For example, sometimes barriers prevent people from being able to connect with others. These barriers can be many different things such as being able to accurately interpret a social environment and the result of trauma, addiction, or high levels of stress. Ultimately, there are varying degrees of the things that can interfere with someone being socially aware. Social cues also play into interpreting an environment. Social cues are signals that can be sent through someone’s body language or expressions. Similarly to social awareness, barriers can prevent someone from being able to accurately pick up on social cues. Jones used the example of eye contact.

“When someone’s no longer making eye contact, [it] means they’re probably no longer interested in the conversation,” said Jones. Other social cues can include the tapping of fingers which shows restlessness or closed body language which can mean that someone is disengaged in a conversation. According to Jones, we, as humans, can feel energy shifts. These energy shifts can help to form connections, but sometimes feeling energy shifts can be too much. For example, some people struggle with being overwhelmed because they are paying attention to too many things at once. Emotional intelligence also plays a role in being socially aware. “Social awareness is a construct of emotional intelligence. So the more we exercise emotional intelligence as a whole, then, it greatly improves our relationships with other people,” said Jones. Being socially aware takes practice, and conflict is bound to happen in relationships; however, there are some steps that can be taken to improve relationships. The first step is identifying your own challenges. Everyone has weaknesses, so it is important to know what areas need improving. For example, if someone is struggling with addictions and you know you lack empathy for them in those areas regarding their addictions, then, that is an area that you can work on improving. The second step is ensuring that resolution of conflict is possible. One of the best ways to resolve an issue is to create a safe space where everyone involved can feel comfortable. The point of a safe space is to allow everyone to be heard and for empathy to be provided. As long as ground rules are set and followed, people can share their opinions or thoughts more easily. This sharing of ideas should lead to understanding and in turn, an agreement. Despite the challenges in building and keeping relationships, building connections with others and being socially aware is vital to our well- being.

Examples of Social Cues: • Eye contact or lack of eye contact • Body posture • Body positioning • Tapping foot • Restless fingers

Nutritionist Andrea Araujo on the DASH Diet Written by: Trinity Thomas

Andrea Araujo is a nutritionist in the South Health District in the Georgia Department of Public Health. Araujo graduated from Georgia Southern University with a degree in Nutrition and Food Science in December 2019. She began working for the WIC office in the health department in Valdosta duringin March of 2020. DASH stands for dietary approaches to stop hypertension, otherwise known as high blood pressure. This diet is low in saturated fat, sodium, and trans fat. Following this diet requires eating less than 2,300 mg of sodium per day. The diet is very high in potassium, calcium, fiber, and lean protein, helping the body to control sodium and high blood pressure. DASH is high in fruits, vegetables, and whole grains, so you can follow the DASH diet while still being vegan, vegetarian, or plant-based. “There are a lot of plant-based proteins,” said Araujo.. “You can be on the dash diet and still be vegan.,” says Araujo. Some good sources of nutrients within the DASH diet are lentils, bananas, broccoli, avocados, and dark leafy vegetables like kale. Skinless chicken and turkey are great sources of lean protein;

however, b. Bacon is an example of a meat that would not follow the guidelines of DASH. Almond milk and oat milk are low on saturated and trans fats, providing a great alternative to whole milk for vegans. Araujo believes that the DASH diet is more of a lifestyle. It is important to start slowly and not completely restrict yourself from a food group. When you completely remove something or make drastic changes quickly, there is an increased chance for you to revert to old eating habits.

“I do not like completely removing a food group from your diet because I don’t think that is sustainable,” said Araujo.. “You cannot expect people to completely change their diet the next day because that is not sustainable and people are more likely to relapse.,” said Araujo. Keeping everything in moderation is important. Having one serving a day of something outside of the DASH diet is okay. Controlling our portions is key. “Sometimes we get lost on what a serving is,” saidys Araujo. Processed foods contain a very high amount of sodium which raises blood pressure tremendously. Controlling and monitoring our sodium intake is very important. Araujo recommends the brand Mrs. Dash for seasoning foods, as they have many flavors of seasoningss of many flavors without added no salt added. You are still able to enjoy pasta on the DASH diet, using chickpea pasta and other substitutes that are high in protein. Traditional white pasta contains bleached flour which is very processed. When it comes to reducing hypertension, —the less processed, the better.

MyPlate Written by: Carissa Zaun

Nutrition can be difficult to navigate, but there are tools that you can use to help. One of these tools is MyPlate which is a resource created by the government that is meant to help with nutrition. Nutrition is the process of using the nutrients in food to nourish our bodies. Good nutrition is eating the right amount of foods from all food groups. While nutrition is just the process of getting nutrients from our food, 28

we should all strive for good nutrition. Good nutrition is important because it affects our health. It is easy to forget about the connection between what you put in your mouth and your health, but there is a direct correlation. Poor food choices can cause you to lack certain nutrients, but an excessive intake of certain nutrients can also negatively affect your health and lead to chronic health conditions.

Ultimately, if you don’t fuel your body correctly, you won’t be able to perform at your best. This is where MyPlate comes in. “[MyPlate is] the most straightforward, visual representation of what a person’s plate should look like,” said Amber Lesko, a registered dietician in Valdosta. MyPlate replaced the food pyramid with a more usable picture. MyPlate shows a

plate that is separated into different sections based on the amount of each food group that should be contained on your plate. This resource is helpful and can be used to educate all age groups from children to adults. Lesko also mentioned that she has taught it as a guide for diabetes management for the middle aged and elderly population. MyPlate is a webbased resource. There are a ton of visuals on

the internet for general purposes, but the most valuable information is on the website, www. myplate.gov. On the website you can generate a personalized plan by entering your age, gender, height, weight, and physical activity level. Based on those criteria, it generates a recommended calorie level for you. This calorie level determines how many servings of each food group you should consume.

MyPlate is based on dietary guidelines. “Dietary guidelines are recommendations that are published by the federal government to provide guidance on making good food choices for both healthy individuals and those at risk for chronic disease,” said Lesko. The United States Department of Agriculture (USDA), and the Department of Health and Human Services work together to establish a Dietary Guidelines Advisory Committee. The people in this committee are scientific experts in their field. Every five years, they get together to look at the most recent scientific evidence. They use this research to form a report that the USDA and U.S. Department of Health and Human Services can use to develop general dietary guidelines to give to the regular public. These dietary guidelines are especially useful for nutritionists and registered dietitians. Nutrition professionals are able to take these guidelines and then personalize them so that they fit an individual. According to Lesko, there isn’t a one size fits all nutrition plan because everyone is different in terms of their physical activity level, their chronic health conditions, and their food likes and dislikes. For example, type two diabetes is very much nutrition relat-

ed, so an individual who has this condition needs to be educated on what eating certain foods will do. A dietician can suggest certain food changes, but that doesn’t mean that they are going to want to follow that diet. This is where follow ups come in and are important. Follow ups allow nutritionists to provide guidance and adjust parts of the patient’s diet that aren’t working. From day to day, it can be hard to make nutritional decisions, but Lesko has some advice. Everything is about moderation, which looks different for everyone. In order to get good nutrition, the diet or meal plan has to be something that is doable. If the food in the diet is boring or includes food that you dislike, that diet isn’t sustainable. According to Lesko, it’s all about finding that balance and including foods you enjoy for a diet to be sustainable. Strive for steady progress in the right direction.

Try This Meal 40 Clove Chicken 40 cloves worth might seem like a lot, but it isn’t! It’s actually perfect. Serve this myplate meal with some brown rice, mangoes and dried cranberries, plus raw veggies.

INGREDIENTS

2 lbs chicken breast 1 cup fat free chicken broth ½ chopped onion 2 tsp paprika 40 cloves of garlic, peeled 2 tsp salt 2 tsp fresh ground pepper Bay leaf

INSTRUCTIONS

Cover the bottom of the crock pot with the chopped onions. Add in the chicken and sprinkle with salt, pepper, and paprika. Add the garlic to the slow cooker and mix so they are in and around the chicken. Pour in the chicken broth. Add the bay leaf. Cover and cook on low for 7-8 hours. When serving, pour the broth over the chicken.

Meal and image courtesy of superhealthykids.com

WAYS TO ACCESS MYPLATE: Through the website - myplate.gov Through Amazon Alexa devices Through the MyPlate app

How Stress Impacts Your Hormonal Balance Written by: Trinity Thomas

Whether we are dealing with school, work, family, or other personal issues— stress is likely to occur. It is important to learn how to manage this stress in a healthy way. Encountering stressful events or situations causes our bodies to feel threatened and release hormones that can be damaging to our overall state of being and lead to an imbalance. Our bodies naturally react to stress to protect us from things perceived as threats. When we feel we are in danger, a part of our brain sends a message to our body that something is wrong. This message is sent through hormonal signals and nerves. Our adrenal glands are then prompted to release a surge of stress hormones such as adrenaline and cortisol. Adrenaline increases your heart rate and shoots your blood pressure up, while cortisol, the primary stress hormone, increases glucose in the bloodstream. Cortisol alters the immune system, suppresses the digestion and reproductive systems, and stunts the natural growth pro-

cess. This leads to many health problems such as anxiety, muscle pain, heart diseases, headaches, and more. When cortisol rises, it can decrease the presence of other important hormones. This can cause a decrease in appetite and slow metabolism. It impacts every important system in our body such as respiratory, cardiovascular, and endocrine. Essentially, a buildup of stress can cause our body to shut down. We may struggle to eat, sleep, and maintain mental clarity when stress is impacting our hormonal balance. This imbalance can also cause breakouts in our skin, migraines, and irritability. When cortisol is dominating our hormones, our bodies cannot function properly. In order to take control of the way we handle stress; it is important to identify what our main triggers are. Take a moment to think about the things in life that disrupt your peace. Think about the ways you are reacting to them on a regular basis. Our genetics and life experiences are two main

factors in the way we cope with stress, but there is always the opportunity to learn better coping mechanisms that can be beneficial to our overall health. Eating a healthier, more nutrient-rich diet can decrease stress and help balance hormones. Physical activity, positive hobbies, and professional counseling such as therapy can also help maintain a healthy hormonal balance. Being mindful of our triggers and developing habits that nourish our nervous system will promote a healthy balance of hormones and decrease stress. Stress impacts us both mentally and physically. It shows up differently in everyone. It is important that we notice our own patterns and symptoms so we can identify when we are experiencing periods of increased stress. Symptoms of stress include, but are not limited to: social withdrawal, drug or alcohol misuse, anger, restlessness, muscle pain, headaches, and more.

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