balance | Winter 2018

Want to Get More Done? page 2

Produce May Be the Key to Happiness page 4 Try Our CranberryVegetable Risotto page 4

Winter 2018

focusing on health through the connection of mind and body

WANT TO GET MORE DONE? Multitasking Isn’t the Answer

Modern life seems to require multitasking, but the truth is, most of us aren’t very good at it. That even goes for millennials, who’ve grown up in the digital age and appear to multitask more than anyone else.

While you might think it’s efficient to juggle a few things at once, every

inside winter 2018

How to Cope with Being Alone for the Holidays page 3

time we switch back and forth between items on our to-do list, our brains have to

against it, so choose wisely: Pick low-

process the new task and the parameters

consequence, non-complex things to do,

of that task. Even when this only takes a

like loading the dishwasher while chatting

fact, it’s possible to hinder productivity

ignore distractions when you’re running low

concentrate on two or more things

on shut-eye, so prioritize having a quality

simultaneously.

nighttime routine.

Boost your efficiency with these tactics: • Complete one task before moving on to

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• Get a good night’s sleep. It’s tougher to

by up to 40 percent just by trying to

Heading to College?

Avoid These 4 Health Risks Opioid Prescriptions: 7 Key Questions to Ask

on the phone.

minuscule amount of time, it adds up. In

Still Overwhelmed?

the next. Research shows that switching

Despite reaching peak efficiency, you still

your attention between different tasks

might feel swamped with tasks. If that’s the

results in spending 50 percent more

case, carve out some time for coping. You

time finishing those tasks than

might feel like that’s the last thing you have

if you’d just completed one before

time to do, but stress can lead to a host

starting the next.

of health conditions — think anxiety, a

• Combine low-concentration tasks. You’re

weakened immune system and depression

probably going to be tempted to

— that would ultimately take much more

multitask anyway, despite the evidence

time out of your day than a little self-care.

Take Steps to Prevent Dating Abuse Dating violence can happen to anyone.

Abuse can be verbal, sexual, emotional or physical. Teens rarely seek help. Let your teen know about teen dating violence. It is something to worry about, but knowing what to look for can help. Parents should watch for these signs: • Unexplained injuries • Skipping school • Failing grades

It is important to teach teen girls to know

• Changes in mood or personality

what abuse is. Teach boys, too. Avoiding

• Sudden abandonment of friends or

an abusive relationship is often a lot

activities • Needing to respond immediately to calls or texts from a partner 2 Loma Linda University Health • balance

easier than getting out of one. That makes communication the key. Be sure to talk with your teen about abuse.

LOMA LINDA UNIVERSITY Behavioral Medicine Center offers Youth Outpatient Services. Call 909-558-9275 to take a free assessment.

How to Cope with Being Alone During the Holidays The picture of a big, happy family spending the holidays together isn’t the reality for everyone. Truth is, the holidays can trigger feelings of disappointment, stress, isolation and sadness for many. Even if you find yourself alone during the holidays, it’s still possible to gain some peace and joy in the season.

Let Go of Expectations One reason the holidays can be so difficult is because of expectations about what they “should” look like. If this year is different from past years due to the end of a relationship, trouble with family or the loss of a loved one, try to go easy on yourself.

Accept that there’s no right or wrong way to get through the season.

Treat Yourself A little self-care can go a long way in helping you feel better. Make time to do relaxing activities that you enjoy, such as going for a walk, reading a good book by the fire or listening to music. Try to be mindful and focus on the moment while recharging instead of worrying about the future or the past.

Say No You don’t have to accept every invitation. If an opportunity comes your way that makes you feel too stressed or anxious, it’s OK to decline. You should also feel free to let go of traditions you may have had in the past that no longer bring you joy.

Create New Traditions On that same note, if you’ve lost a loved one recently, consider starting a new tradition that honors his or her memory. You could donate a gift or money to an organization on his or her behalf, for example.

Avoid Harmful Substances If you’re struggling with feelings of loneliness, depression or anxiety, it can be tempting to seek relief in alcohol or drugs. The reality, however, is that these substances won’t actually take the edge off. They’ll just make your problems worse.

Volunteer Helping other people can give you a sense of purpose and may help put your own challenges in perspective. You could look into opportunities to help at a soup kitchen, spend time with kids or older adults or participate in an adopt-a-family program.

LOMA LINDA UNIVERSITY Behavioral Medicine Center offers programs specifically around depression, anxiety and substance use. Call 909-558-9275 to find out more information or to schedule a free assessment.

1-877-LLUMC-4U • lluhealth.org

3

Produce May Be the Key to Happiness T

he old saying goes “An apple a day keeps the doctor away.” But more than just keeping your body healthy, new research says fruits and vegetables may help improve your mood, too.

One British study found that those who reported feeling down in the dumps ate fewer than three servings of produce per day.

Meanwhile, those who consumed five servings or more of fruits and veggies had the brightest moods. Researchers surveyed about 14,000 adults with questions about what they ate and their mood. In another study, adults who ate a fruit-and-veggie-rich Mediterranean diet had more positive feelings and fewer negative emotions.

Make the Right Call Why produce? Researchers believe one reason is related to the feel-good boost you get from knowing you’re eating healthy. By now, almost everyone has heard that fruits and vegetables form the cornerstone of a nutritious diet. So you should rightfully feel proud of placing them on your plate.

Boost Your Brain Power But that’s not all. Healthy compounds in produce help your brain function properly, improving your psychological health. Some of the best nutrients to look for are:

Cranberry-Vegetable Risotto

• B vitamins, including folate and vitamin B-6. Your body needs these nutrients to produce brain chemicals called neurotransmitters. Fall short and your emotions tend to run off track.

• Complex carbohydrates. All carbs provide an instant lift as glucose, insulin and serotonin flow through your veins.

But unlike simple sugars, which often cause you to quickly crash, complex carbs from starchy veggies and fruits keep your blood sugar and hormone levels steady.

Some evidence suggests that antioxidants in fruits and vegetables, including vitamins C and E, may help combat a process in your body that triggers cell damage. The jury is still out, but it’s also possible antioxidants in fruits and vegetables may help keep your mood intact and, in particular, protect against depression.

Reach for the Best Health experts recommend at least five to nine servings per day of fruits and veggies.

Create your own mood-boosting shopping list with these picks. They’re easy to find, low cost and can all fit into dishes your whole family will love.

• Bananas (contain complex carbohydrates and vitamin B-6). Think

beyond cereal — try bananas blended into smoothies, sliced lengthwise and topped with frozen yogurt, or even tossed with apples, lettuce and peanuts for an unexpected salad.

• Peas (rich in complex carbohydrates).

Mix into pasta, stir into salads or combine with onion, garlic, broth and seasonings for a tasty soup.

• Spinach (good source of the B vitamin folate). Use as a pizza topping, heat up frozen greens as a side dish or heat in a pan with chickpeas for a tasty beansand-greens sauté.

INGREDIENTS

INSTRUCTIONS

2 tbsp. butter

1. Preheat oven to 425 degrees. Grease a medium

1 small onion, diced ¾ cup arborio rice

casserole dish.

2. Melt butter in a large saucepan. Add onion and cook

1 cup low-sodium vegetable broth

over medium heat until soft.

1 cup sliced portobello mushrooms

3. Add rice; cook for two minutes.

1 cup asparagus, diced

4. Add broth; bring to a boil and cook for four minutes.

¾ cup sweetened dried cranberries

5. Stir in remaining ingredients, except Parmesan

2 tbsp. fresh basil, minced 1 tbsp. Parmesan cheese

cheese. Pour mixture into casserole dish.

6. Cover and bake for 30 minutes. Stir in cheese.

Serve immediately.

Number of Servings: 12 Each serving provides: 220 calories, 9 g total fat (1.5 g saturated fat, 9 g trans fat), 0 mg cholesterol, 510 mg sodium, 55 g total carbohydrate, 4 g dietary fiber, 17 g sugars, 5 g protein.

4 Loma Linda University Health • balance

Heading to College?

Avoid These 4 Health Risks

C

ollege is all about change — trying new things and having new

experiences. However, you may face new risks that could take a toll on your health. Here’s how to make the most of your college years while sidestepping common health mistakes.

RISK #1: Not getting enough sleep Between studying and spending time with friends, it’s tempting to skimp on sleep. Too little sleep can raise your risk for many different diseases, such as obesity and depression. Getting enough sleep is also essential for doing well on tests, concentrating and participating in lectures, and juggling your many responsibilities successfully. Aim to get seven to nine hours of sleep per night.

RISK #2: Too much time sitting

RISK #3: Weight gain

RISK #4: Excess stress

The time you spend sitting in classes,

Packing on pounds doesn’t have to be

It’s easy to get stressed, anxious or

doing schoolwork and surfing on your

a given when you go to college. In

depressed from everything college puts on

phone or computer can quickly add up.

addition to getting regular exercise, you

your plate. While some anxiety is normal,

Inactivity can put you at risk for health

can keep the Freshman 15 at bay by

it’s a problem when these feelings affect

conditions such as high blood pressure

eating a healthy diet. It won’t be easy

your daily life. Here’s how you can

and diabetes. Find ways to fit in 30

when you’re surrounded by pizza deals,

prevent that:

minutes of moderate-intensity physical

vending machines and all-you-can-eat

• Build a network of friends who can

activity most days of the week. Visit your

buffets. But these tips can help you stay

school’s fitness center to run or swim or

strong and the same weight:

try a new fitness class. If you enjoy team

• Use smaller plates — you’ll fill them

sports, sign up for a recreational sports

with less food.

team. You could also consider biking to

• Make unhealthy foods, such as cookies,

class and activities. Also sneak in some

pizza, bacon and ice cream, occasional

strength training two or more days a

treats instead of daily eats.

week. Try lifting weights or doing yoga.

• Eat nutrient-rich foods, such as fruits

support you.

• Talk with teachers, counselors or friends if you’re having difficulty with studying or managing your course load.

• Exercise regularly.

• Speak with a health professional if you have concerns about your mental well-being.

and vegetables, at every meal.

• Drink water instead of soda and energy drinks.

1-877-LLUMC-4U • lluhealth.org

5

OPIOID PRESCRIPTIONS Aches and pains that stick around for longer than a few days may lead you to your doctor’s office. But managing pain can be tricky, particularly with opioid medications. In a study released August 1, 2017, in the Annals of Internal Medicine, researchers found that one-third of adults in the U.S. were prescribed an opioid during 2015.

M

isuse of opioid medications has become a national epidemic. Every

• Oxycodone (OxyContin, Percodan,

or a serious sports injury), a three-day prescription is often all that’s needed. For

Percocet)

day, an estimated 48 Americans die from

• Oxymorphone (Opana)

long-lasting issues (such as arthritis or

overdosing on prescription opioids. These

• Propoxyphene (Darvon)

chronic back pain), nonopioid treatments

powerful pain medications have their

may be safer and more effective.

place. But when misused, opioids can

If the medication your doctor suggests

lead to addiction, overdose or death.

is an opioid, ask these seven questions

Even when used as directed, opioids may

before you head to the pharmacy:

cause side effects such as constipation, sleepiness, confusion and depression.

When you get a new prescription from your doctor, look for these medication

3

How can I reduce my risk for side effects?

Use opioid medication exactly as direct-

1

re there any nonopioid A treatment options?

ed. If you still have pain, call your doctor.

Don’t increase the dose or take it more

Opioids aren’t the first-choice treatment

often than prescribed.

names of common opioids. Then start

for many kinds of pain. Depending on your

a conversation with your doctor about

situation, your doctor may recommend

how to take them safely.

over-the-counter pain relievers, such as

• Codeine

acetaminophen (Tylenol) or ibuprofen

• Fentanyl (Duragesic)

(Advil). Or your doctor may prescribe med-

counter medicines with your doctor, even

• Hydrocodone (Lorcet, Lortab, Vicodin)

icines that target an underlying condition

those you take only occasionally. It’s

• Hydromorphone (Dilaudid)

causing your pain, such as prescription

especially important to mention anti-

• Meperidine (Demerol)

nonsteroidal anti-inflammatory drugs

anxiety drugs, muscle relaxants, seizure

• Morphine (Avinza, Kadian,

(NSAIDs) for arthritis or triptan medica-

medications and sleeping pills.

MS Contin)

tions for migraines. Other options may include injections, physical therapy and exercise.

2

If I need an opioid, how long should I take it?

Health •• balance balance 6 Loma Loma Linda University Health

4

Could the opioid interact with my other medications?

Review all your prescription or over-the-

5

What if I have a history of drug or alcohol problems?

Talk with your doctor about any problems you’ve had with drugs, alcohol or smoking. Also tell your doctor if someone in your family has a history of substance

Ask your doctor to prescribe

abuse. A tendency to become addicted

the lowest effective dose for

can run in families. If you live with

the shortest possible time.

someone who is in recovery from an

For short-term pain (such

addiction, discuss ways to help safeguard

as pain after dental surgery

that person’s sobriety.

7 Key Questions to Ask

6

7

young adults, consider keeping opioid

sleepiness and cravings for more of the

medication in a lockbox. For children,

drug. You and your family should know

an accidental overdose can quickly turn

when to call the doctor or dial 911.

Where should I keep my opioid medication?

If you spend time with children or

What are some danger signs?

Learn to recognize serious side

effects of opioids, such as excessive

fatal. For teens, easy access to opioids may sometimes lead to misuse.

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

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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. ©2018. All rights reserved.

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

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

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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 Jessica Berto

Managing Editor Printed on Recyclable Paper

This Holiday Season

adison and her family called Loma Linda University Children’s Hospital home for several months while she received the care she needed. This holiday season, many families like Madison’s will call the hospital home. Help us build hope for these families.

Through our Vision 2020 campaign, we are embarking on a journey to give hope, provide cures and save the lives of our tiniest patients by building a new children’s hospital tower.

Give today to help us build hope for families like Madison’s.

Visit us on the web at GiveVision2020.org, and make your pledge today.

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