balance | Spring 2018

balance Healing People

Restoring Hope

Keep Your Kids Safe from Cyberbullying page 4

Let Exercise Lift Your Spirits page 3

You Feel What You Eat page 5

Spring 2018

focusing on health through the connection of mind and body

BURNED-OUT PARENTS Use Mobile Devices to Soothe Upset Toddlers

inside spring 2018

Cyberbullying: Keeping Your Kids Safe page 4 You Feel What You Eat page 5

Marijuana Laws Are Changing, but Does That Mean It’s Safe? page 6 5 Simple Brain-Boosters page 7 According to a new study, researchers

BEATING AN EATING DISORDER requires professional help, but you can also play an important role in a loved one’s recovery by helping the person reconnect with his or her values and who he or she wants to be, stresses the National Eating Disorders Association. This will allow the individual to stay focused on why he or she wants to get well, not on the perceived short-term benefits of the disorder. Work with the person to develop a list of goals, such as traveling or starting a new career, and help decide how he or she can achieve these goals.

IF YOU OR A LOVED ONE is suffering from an eating disorder, we can help. Call the Loma Linda University Behavioral Medicine Center at 855-314-8964.

2 Loma Linda University Health • balance

Touch screens and apps might work to

surveyed 144 parents of kids 15 to

calm kids in the short term. But over time,

36 months old about their use of mobile

these children may not develop their

devices. They compared responses of

own coping mechanisms. Later on, they

parents whose kids had social and

might struggle to handle boredom or

emotional difficulties with those of

calm themselves down when they have

children without these issues.

strong emotions.

About 62 percent of parents with difficult kids used phones or tablets

Try Off-Line Ways to Keep the Peace

to calm down upset children. What’s

Instead of handing them a digital pacifier,

more, nearly 70 percent employed

teach your children how to handle their

them to keep peace in an already-quiet

feelings. Helpful techniques include:

house. That’s compared with 38 percent

• Breathing exercises. Take 10 deep

and 51 percent, respectively, among the other parents.

breaths together.

• Talking about how they feel. Model this yourself — say, “Mommy or Daddy is

Devices Rob Children of Self-Calming Skills Moms and dads who reported having less control over their kids’ actions

really frustrated right now.” Then prompt your child to do the same: “It looks like you are feeling mad.”

• Getting rid of extra energy. Suggest

were more likely to use mobile devices

punching a pillow or running, instead of

this way. The findings were reported

hitting someone or breaking things.

in JAMA Pediatrics.

Let Exercise Lift Your Spirits I

f you’re among the nearly 8 percent of Americans with depression — feeling persistently sad or hopeless to the point that it affects your ability to work, sleep, eat, and otherwise enjoy life — make exercise part of your self-care routine.

Physical activity produces feel-good brain chemicals, such as noradrenaline, serotonin and dopamine, that are associated with a sense of positive well-being. Exercise has shown to be an effective natural antidepressant.

Step Up to Perk Up Despite the mental health benefits of exercise, getting started can be tricky.

With depression, you may not want to do much of anything. Here’s how to find the motivation to get up, get going and feel better faster:

• Do something fun. Pick activities you like to do, whether it’s cycling, walking briskly or jogging. If you haven’t exercised in a while, start slowly and work your way up to at least 30 minutes, three to five days a week. Bonus: Exercise can offer a quick fix. You may notice a mood boost immediately.

• Buddy up. Whether you exercise with a friend in your neighborhood, attend a group fitness class or connect with others virtually, working out with a partner or simply reporting what you’ve done can provide the accountability you need to stick with it. It’s encouraging when you have a buddy to work out and celebrate fitness achievements with, such as getting up at 6 a.m. for a before-work run.

• Push yourself. Although other forms of exercise may be helpful, research suggests that aerobic

activity, such as brisk walking or running, reduces depressive symptoms the most.

In fact, the boost from one vigorous exercise session can last for three hours or more, according to a recent study in Frontiers in Psychiatry.

Keep in mind that no one form of exercise is guaranteed to ease depression. You may need to access other resources besides physical activity, such as talk therapy or medications, to manage your depression. If you think you may be depressed, talk with your doctor. He or she can work with you to form a plan to help you feel better, or refer you to a mental health professional.

TACKLE DEPRESSION HEAD-ON For more fit tips to derail depression, visit the American Psychological Association at www.apa.org and search for “keep your psyche fit.”

1-877-LLUMC-4U • lluhealth.org

3

CYBERBULLYING: Keeping Your Kids Safe In a national survey, about 16 percent of high school students reported that they had been electronically bullied in the 12 months prior to the study. Cyberbullying, like its old-fashioned counterpart, feeds anxiety and depression.

T

oday’s virtual world of bullying can mean sending cruel or threatening messages or pictures via texting, instant messaging or other platforms, or posting embarrassing information in chat rooms, on social media or on other websites. A cyberbully might pretend to be someone else to make a peer look bad.

What Makes Cyberbullying So Toxic Cyberbullying can be even crueler than the old-fashioned variety. Bullies can’t see their victim’s reactions to tell when they’ve crossed the line from teasing to torment.

Cyberbullying can occur anywhere and anytime, making targets feel vulnerable day and night.

Harmful messages and pictures travel at heartbreaking speed. And they can spread anonymously. In one study of more than 3,500 middle school students published in the Journal of Adolescent Health, almost half the targets didn’t even know who had been bullying them.

How to Cool Cyberbullying Kids who are bullied may hesitate to tell their parents because they’re afraid to lose their computers, smartphones and other devices. To keep your youngsters from becoming cyber-targets or bullies: • Set rules about how to properly use computers, cellphones and other technology.

4 Loma Linda University Health • balance

• Consider installing a parental monitoring program on your computer to manage online habits.

• Keep evidence of cyberbullying by saving the screenshot, email or text message.

This can be used to report cyberbullying to web and cellphone service providers.

• Call the police if a cyberbully threatens violence.

In addition, discuss these rules with your kids: • Don’t send messages online that you wouldn’t say in person.

• Don’t respond to hurtful messages.

Remove the sender from your friends list, block them, and tell a trusted adult.

If you suspect your child is being bullied, please talk to the school’s principal or counselor.

Visit LLUBMC.org for more information on how Loma Linda University Behavioral Medicine Center can help.

You Feel What You Eat Use food to make yourself happier, calmer and sharper

I

t’s no secret to anyone who’s sought

sweet treat — sugar may perk you up

solace in a Snickers bar, used cookie

for a moment, but quick surges in your

dough to beat the blues or craved the

blood glucose lead to steep drops later

comforting cheesiness of Mom’s macaroni.

on, leaving you more exhausted. What’s

When we’re stressed, anxious or sad, we

more, refined carbohydrates, such as

often turn to food to make us happy.

white crackers and cookies, make more

Cauliflower may be low in calories and

of the sleep-inducing amino acid

fat, but it’s high in vitamin C and a good

tryptophan available to the brain.

source of folate … and when seasoned

The links between food and feelings aren’t, so to speak, all in your

Instead, reach for snacks high in

head. There’s an intricate connection between your diet and your emotions,

protein. These steady your blood sugar

and it works in both directions.

and boost production of dopamine and

Breaking the Cycle

Roasted Cauliflower

and roasted, it makes for a simple, tasty side dish.

norepinephrine, which keep you alert

INGREDIENTS

and focused.

1 cauliflower head, leaves removed, cut in half

A big project at work or a tough event in your personal life doesn’t have to send

Mood problem: Stress, anxiety

Olive oil spray

your diet in a tailspin, too. Fortunately,

and sadness

2 tsp. freshly squeezed lemon juice

many foods that nourish your body can

Food solution: Walnuts

2 tsp. fresh lemon zest

also lift your spirits or quiet a racing mind.

Nuts contain essential omega-3 fatty

1 tsp. dried herbs de Provence

You just have to know which dishes to

acids, which your body needs but can’t

¼ tsp. sea salt

reach for at which times. Here’s a

produce. Most of us who eat a Western

1 tbsp. freshly grated Parmesan cheese

guide to foods that soothe common

diet fall short. Doctors suspect this

mood troubles.

deficiency harms brain cells, interfering

DIRECTIONS

with the communication among them,

1. Preheat oven to 350 degrees. Spray two

Mood problem: Premenstrual syndrome Food solution: Dairy

slowing their growth and repair, and

halves of cauliflower with olive oil spray.

leaving us prone to anxiety and

Sprinkle lemon juice on each half. Place

If your impending period leaves you tired,

mood disorders.

halves onto cookie sheet.

Besides nuts, you’ll find these fatty

irritable and unfocused, reach for the yogurt. There’s evidence that calcium can

acids in flaxseeds and canola oil.

ease fluid retention and also regulate the

Supplements containing omega-3 fatty

swings in neurotransmitters that lead

acids are also available. Talk with your

to PMS problems. If you don’t do dairy,

doctor before taking them.

other calcium-rich options include leafy

greens, almonds and fortified juices.

Mood problem: Sleeplessness Food solution: Cherry juice

Mood problem: Afternoon slump Food solution: Eggs or peanut butter

Warm milk, chamomile tea — the list of

Your 2 p.m. collapse may drive you

long. But a study in the Journal of

straight to the vending machine or the

Medicinal Food finds a glass of tart cherry

candy dish. Stop before you unwrap that

juice before bed just might help older adults

folk remedies to beat sleepless nights is

2. Sprinkle lemon zest, herbs and sea salt on cauliflower halves. Roast for 30 minutes.

3. Remove from oven and top with Parmesan cheese.

Per Serving Serves four; serving size is 1/4 cauliflower. Each serving provides: 59 calories, 0.6 g total fat (0.2 g saturated fat, 0 g trans fat), 1 mg cholesterol, 228 mg sodium, 12 g carbohydrates, 5 g fiber, 5 g sugars, 5 g protein.

with sleep problems drift off to dream.

1-877-LLUMC-4U • lluhealth.org

5

MARIJUANA LAWS ARE CHANGING,

But Does That Mean It’s Safe? visits in the U.S. increased from about

percentage of drivers involved in fatal

298,000 in 2004 to 456,000 in 2011, ac-

car crashes who had smoked marijuana

cording to the National Institute on Drug

hours before the crash increased from

Abuse, for problems such as unease,

an estimated 8.5 percent before the law

shaking, psychotic reactions and even

change to 17 percent by 2014. Higher

serious burns.

blood levels of THC were linked with

Especially risky is “dabbing,” which

higher risk for death.

resins. Eating marijuana-laced cookies,

Pot threatens your lungs, heart and brain. Toxic chemicals in marijuana smoke

brownies and other edibles also carries

irritate delicate lung tissue, boosting your

a higher risk for an overdose than

risk for bronchitis and a chronic cough.

smoking pot. It takes longer to feel the

Marijuana also damages blood vessels

effects, so you may eat more.

and raises your heart rate and blood

means smoking THC-rich marijuana

Yes, you can get addicted. About

pressure, increasing odds for heart

on’t let marijuana’s new “health halo”

D

9 percent of people who experiment

disease and stroke. In addition, regular

mislead you — or someone you love.

with marijuana become addicted,

users can have trouble concentrating and

Research says that using cannabis-based

according to the National Institutes of

remembering things. For the still-

drugs or smoking the leaves and flowers

Health (NIH). Risk rises up to 50 percent

developing teen brain, this could lead to

of this plant can relieve symptoms such as

for daily users. Especially troubling: One

permanent memory and learning

some types of chronic pain, nausea from

in six teens who tries pot will become

problems. In one recent New Zealand

chemotherapy and multiple sclerosis–

hooked, the NIH warns. Currently, about

study, people who began smoking in their

related sleep problems. But as more

25 percent of high school sophomores

teens and continued regularly through their

states pass laws legalizing marijuana for

and 36 percent of high school seniors say

late 30s had at least a 6-point drop in IQ.

medicinal, and sometimes recreational,

they’ve tried it in the past year — and the

Problems for babies. About one in

use, it’s important to understand the

percent who view marijuana as risky is at

25 American women says she’s used

serious downsides.

the lowest point ever recorded, accord-

marijuana while pregnant. Whether you

Here’s what recent research reveals about pot’s health and safety risks:

ing to a 2016 national drug-use survey

smoke it or munch it (such as in brownies

from the University of Michigan.

or cookies), pot increases your growing

Marijuana’s more potent than ever —

Driving high can be deadly. Getting

and sending more users to the

high interferes with skills you need for

emergency room. Levels of tetrahydro-

safe driving. It slows your reaction time

cannabinol (THC), the main psychoactive

and decision-making ability and affects

chemical in marijuana, have tripled from

coordination and problem solving. That

4 percent in 2005 to 12 percent in 2014,

could cost you your life. A recent study

according to a recent University of

from the American Automobile

Mississippi study that analyzed 38,681

Association’s Foundation for Traffic

samples. As THC levels rose, the number

Safety found that after Washington state

of marijuana-related emergency room

legalized pot in December 2012, the

Health •• balance balance 6 Loma Loma Linda University Health

baby’s risk for developmental problems after birth.

Learn more about Loma Linda University Behavioral Medicine Center’s substance use recovery program at LLUBMC.org.

5

W

Simple Brain-Boosters

You can’t cure Alzheimer’s disease — but you can take steps that may keep your brain healthier and lower your risks for illnesses that harm memory and thinking.

hile there are no guarantees, the Alzheimer’s Association and other sources offer the following suggestions.

The more of these steps you take, the better they may work.

1 Adopt a Brain-Healthy Diet A diet that supports brain health is rich in fruits, vegetables, whole grains and legumes. Dark-skinned fruits and vegetables offer high levels of brain-healthy antioxidants. Look for foods that are low in fat and cholesterol, which can clog arteries.

2 Be Physically Active Regular exercise and physical activity help maintain the brain’s blood supply and promote growth of new cell connections.

Staying fit also reduces the risk for heart attack, stroke and diabetes —

independent risk factors for dementia.

Aerobic exercise, such as walking, bicycling and gardening, done for 30 minutes a day, seems to help protect the brain.

3 Be Socially Active Staying social appears to protect people from dementia. Socially active people take part in sports, cultural pursuits and similar activities with others while maintaining close personal relationships that include emotional support. What kind of social activities can engage you mentally and physically? Examples include volunteering, playing cards, traveling and working on behalf of a cause.

4 Be Mentally Active Keeping your brain active every day may help you build a reserve of brain cells and

connections among them. To do so, be a lifelong learner. Stay curious. Read and write. Take adult education courses.

Attend lectures and plays. Try your hand at crossword puzzles and other brain-stretching games.

5 Be Heart Smart Maintaining a healthy heart seems to keep the brain healthy, too. Add these behaviors to the list of brain-boosters above: • Don’t smoke.

• Maintain healthy blood pressure, cholesterol and blood sugar levels.

• Maintain a healthy weight. Being obese in middle age can double your risk for Alzheimer’s later in life.

1-877-LLUMC-4U 1-877-LLUMC-4U• lluhealth.org • lluhealth.org

7

balance balance is published by Loma Linda University Health to provide general health information. It is not intended to provide personal medical advice, which should be obtained directly from a physician. Š2018. All rights reserved.

Printed in the U.S.A. Developed by StayWell.

Nonprofit Org. U.S. Postage

Loma Linda University Medical Center 11234 Anderson St. Loma Linda, CA 92354-2804

PAID

Loma Linda University Medical Center

Dr. Richard Hart

President, Loma Linda University Health Rachelle Bussell

Senior Vice President of Advancement Edward Field

Administrator Heather Valentine

Editor in Chief Natasha Smith

Managing Editor 11051M

Printed on Recyclable Paper

gma lth i t s a e o th ental he t P D U nds m N A A M ST rou G r I u s T that OS

PT U D

U N N A

AN T S AL

n u k/R

day Sun 20, 2018 May

nfo lth i food a e h tary ntal - Me plimen nts e m - Co freshm d to d e t e ! h i r t n m & boo d more rt (li e bag a o i t h n o s a i - Ph vities es tood ti clud nts), g ! n h i - Ac s n a a r o t B i t s i e reg istra Rac Reg rst 50 0 ostP r . fi ou the er ’s bib joy n e , n ace run he r t r e Aft

l a W K 5

2ND

Register at LLUBMC.org/StandUp