balance Healing People
The Path to Wellness page 5
From Habit to Addiction to Recovery page 6
Help Your Kids Let Go page 4
focusing on health through the connection of mind and body
Links Between Chronic Illness and Mental Health L
iving with a chronic illness, such as diabetes, heart disease, cancer or Parkinson’s disease, can all too often impact one’s mental health. It’s natural to experience sadness, anger or uncertainty about the future, but if these feelings persist and interfere with your daily functioning or relationships over a period of time, you might benefit from additional resources and support. In fact, more than one in four individuals with a lifelong chronic illness also suffers from a significant mental health challenge.
inside fall 2018
Help Your Kids Let Go page 4 The Path to Wellness page 5
Know the Signs Common symptoms of depression include: • Irritability, anxiety or guilt • Loss of interest in favorite activities • Feeling sad, hopeless or “empty” • Problems with concentration or remembering details • Exhaustion • Insomnia or sleeping too much • Overeating or not wanting to eat at all • Thoughts of suicide or suicide attempts Research indicates that depression may affect about 20 percent of people with cancer, 33 percent of heart attack survivors and 66 percent of those who have had a stroke. The sooner you recognize the signs of mental health symptoms and seek help, the more effective treatment will be. Left untreated, these symptoms can result in even greater levels of depression or anxiety, which can have a direct and negative effect on your chronic illness.
Find What Works for You Psychotherapy, or “talk therapy,” is helpful and has shown to reduce negative mental health symptoms, in addition to having a positive physical health benefit for individuals with a chronic illness, especially if your family is also involved in the process. Medications can be effective and yet challenging for individuals who have chronic
illnesses that also require medications. Your doctor and a mental health professional can help you find psychotherapeutic medications that work for you and don’t negatively impact drugs you are already taking for your chronic illness. Also consider these strategies: • Find a support group of people who share your condition. • Maintain a daily routine and try to remain involved in activities you enjoy. • Eat well, exercise, and avoid alcohol and smoking. This may help reduce the negative effects of your chronic condition and lessen symptoms of depression. Remember that mental health challenges do not need to be permanent; between 80 and 90 percent of people with mental health challenges respond well to treatment. You can overcome these challenges and find fulfillment in life, regardless of your physical limitations.
Going from Habit to Addiction to Recovery page 6 Protect Your Child from Websites that Encourage Eating Disorders page 7
2 Loma Linda University Health • balance
LOMA LINDA UNIVERSITY Behavioral Medicine Center offers a family system psychosocial program for adults and youth with chronic illness, called MEND, for Mastering Each New Direction. To learn more about our MEND program, please call 866-279-1357 or request information at llubmc.org/balance.
How to Talk with Your Doctor About Mental Health W
hen your body isn’t well, you head
think you might have depression and
Be Specific About Symptoms
to the doctor. But what if your
would like to get help. This will allow your
Your doctor will want to know what
mind isn’t feeling quite right? Your doctor
doctor to book enough time at your visit
symptoms you’re experiencing. Tell him
should hear these concerns, too.
for you to discuss your concerns.
or her everything you can, including
If you’re feeling depressed or anxious,
If you’re really struggling, you may feel
symptoms you think might not be related
or are having other trouble with thinking
the need to talk with someone as soon
to your mental health. It may help to
and emotions, don’t be afraid to speak
as possible. If you can’t get in to see the
write down your thoughts before your
up. Talking with your doctor about your
doctor as soon as you’d like, ask to be
mental health could be the first step in
added to the cancellations waiting list. If
someone cancels, you might be able to
squeeze in a last-minute appointment.
• How often the symptom occurs
To get the best care possible, follow these tips.
In an emergency situation, such as
If you’re experiencing a symptom, tell
• How severe the symptom is
when you are thinking of harming yourself,
• If you’ve had this symptom before
go to the emergency room immediately.
• When it started
doctor. Many health conditions can cause
Be Honest and Open
In addition, tell your doctor about any
mental health symptoms. Your doctor can
You may feel embarrassed to talk about
big life events or personal changes. It’s
do a full physical exam to see whether
mental health concerns. But don’t let this
normal to feel a little depressed after the
your symptoms have an underlying cause.
keep you from speaking up. Your doctor
death of a loved one, for example. But
He or she may refer you to a mental
wants what’s best for you. To give you
depression that lasts for months and
health professional, such as a psychiatrist.
an accurate diagnosis and the proper
affects your well-being may benefit from
treatment, he or she needs to know
Make an Appointment ASAP Start by talking with your primary care
When you make an appointment to discuss mental health with your doctor, tell the person on the phone why you’re calling. For example, you could say you
what’s going on. Keep in mind that close to one in five Americans lives with mental illness. So
Even if your doctor doesn’t ask, bring up any information you think might be relevant.
what you’re going through isn’t unusual.
Ask Questions A conversation with your doctor should be a two-way street. Speak up if you have questions about what your doctor is saying. Many mental health problems are treatable. Talking with your doctor can help you find the treatment you need and start feeling well again.
WE OFFER A VARIETY OF PROGRAMS that can help you or a loved one. To request more information about a specific program, call 855-211-3532 or visit llubmc.org/balance.
1-877-LLUMC-4U • lluhealth.org
Apple-Zucchini Bread Here’s a sweet new twist on triedand-true zucchini bread. INGREDIENTS Olive oil spray 2 cups and 1 tbsp. all-purpose flour, white whole wheat flour or einkorn flour (see note) ½ cup rolled oats 1 tsp. baking powder ½ tsp. baking soda 1/8 tsp. sea salt 2 medium zucchini, shredded (about 2½ cups), then processed for 20 seconds in food processor with standard blade (to more finely grate) 1 1.2-oz. package freeze-dried apples, lightly crushed (about 1 cup) ½ cup applesauce, no sugar added ¼ cup honey 2 large eggs 2 tsp. vanilla extract 1 tsp. cinnamon ½ tsp. nutmeg DIRECTIONS Preheat oven to 350 degrees. Spray a 5-by-10-inch loaf pan with olive oil spray and then coat the pan with about 1 tablespoon of flour. Stir together flour, oats, baking powder, baking soda and sea salt. Whisk in zucchini, dried apples, applesauce, honey, eggs, vanilla extract and spices. Pour into prepared pan. Use a spatula to smooth and even out batter in pan. Bake for 45 to 50 minutes or until top crust is lightly browned and dough doesn’t jiggle. Per Serving Makes 10 servings; serving size is one slice. Each serving provides: 207 calories, 3 g total fat (0.6 g saturated fat, 0 g trans fat), 42 mg cholesterol, 160 mg sodium, 40 g carbohydrates, 5 g fiber, 11 g sugar, 8 g protein. Note: Regular whole wheat flour will also work, but it will look browner. All-purpose flour works well but doesn’t contain as much fiber or nutrients as white whole wheat flour or einkorn flour. Einkorn is a nonmodified (genetically or otherwise) ancient wheat flour from Italy. While not gluten-free, it may be tolerated by some people with gluten sensitivity.
4 Loma Linda University Health • balance
HELP YOUR KIDS LET GO
ave a great day,” you tell your young children as you drop them off at day care, preschool, kindergarten or elementary school. But hold on — what if your child suddenly throws a good oldfashioned tantrum, clinging to you and refusing to go? Children sometimes have trouble with changes linked to growing up. Common in infants and toddlers, separation anxiety usually subsides by age 2. But it’s perfectly normal for this problem to rear its head from time to time throughout early childhood. Between ages 5 and 7, episodes often involve not wanting to go to school. Children may also display separation anxiety if there have been changes in their routines. A move to a new neighborhood, an illness, a death in the family or even the end of summer vacation can lead to an occurrence. Older children with an extreme, persistent fear of leaving their parents, accompanied by depression, sadness, withdrawal, or fear that they or a family member might die, may have a more
serious condition. Called separation anxiety disorder, it requires help from a mental health professional. But if your child has ordinary separation anxiety, don’t worry. This, too, shall pass. Here are some tips from the American Academy of Pediatrics about how to cope with separation anxiety at the start of the school year: • If your child seems nervous about school, visit the location. If possible, introduce your child to his or her teacher. • Let the school staff know your child has occasional separation anxiety. • Acknowledge your youngster’s anxiety. Talk with him or her about it. Be sympathetic, reassuring and supportive. • Don’t make fun of your child’s fears, especially in front of any peers. • Reassure your child that you’ll see him or her at the end of the day. • Take a few minutes to play with your child in the new environment. But don’t linger when saying goodbye. Even if your child is crying, exit stage left.
TO LEARN MORE about our outpatient programs for children and adolescents, call 855-215-8812 or request information at llubmc.org/balance.
The Path to Wellness You’ve probably heard of the term wellness. But have you ever wondered exactly what it means? Wellness is about becoming healthier in all parts of your life. It’s about having a healthy body and mind There are eight different components of
Improving Your Wellness
wellness. They are:
When you know about the eight different
1 Emotional — understanding your
parts of wellness, it can help you make
feelings, expressing them and trying to
choices that support your mental and
be more positive
physical health every day. Here are some
2 Environmental — spending time in
things you can do to boost your wellness:
places that make you feel happy, healthy and safe
3 Financial — understanding your finances, living within your means and planning for your future
4 Intellectual — learning new things, being creative and staying open to new ideas
5 Occupational — feeling good about your work
6 Physical — being physically active, eating a healthy diet and getting enough sleep
7 Social — feeling a sense of belonging, having a strong support system and building healthy relationships
• Avoid drugs and alcohol. Don’t smoke. • Eat a healthy diet. Focus on getting plenty of fruits, vegetables, whole grains, beans, eggs, nuts and low-fat dairy products. Choose foods that are low in saturated fats, trans fats, cholesterol, salt and added sugars. • Exercise. Aim for 30 minutes of physical activity, such as walking, at least five
Autumn Vegetable Succotash
days a week.
• Visit your doctor regularly. Talk openly with your doctor about any concerns you have about your physical or mental health. • Manage stress. Talk with someone you trust about your problems, concerns and stress. Spend time with people who bring you joy.
8 Spiritual — feeling a sense of
Wellness doesn’t happen overnight. It’s
connection, purpose and peace in
about the steps you take every single day
to live a healthier, happier life.
¼ cup olive oil 1 cup diced onion 2 cloves garlic, finely chopped 2 cups diced red bell peppers 2 cups diced zucchini 2 cups diced yellow summer squash 3 cups frozen lima beans 3 cups fresh or frozen corn kernels 2 tbsp. coarsely chopped fresh sage DIRECTIONS In a skillet over medium-high heat, add oil and then onion; cook until translucent, about two minutes. Add garlic, bell peppers, zucchini, squash, lima beans and corn. Season as desired; cook, stirring, until vegetables are tender, about 10 minutes. Stir in sage, and serve. Per Serving Makes eight servings. Each serving provides: 220 calories, 8 g total fat (1 g saturated fat), 0 mg cholesterol, 40 mg sodium, 35 g carbohydrates, 7 g fiber, 8 g protein.
1-877-LLUMC-4U • lluhealth.org
GOING FROM Habit to Addiction to Recovery One in seven Americans older than age 12 abuses alcohol, nicotine or other drugs. Here’s how a habit may turn into an addiction — and where to find help if that happens to you or someone you love. Not everyone goes on to develop
How a Habit Takes Hold
What Happens in Addiction
Maybe you want to have fun, ease
Over time, your brain adapts to the
an addiction — a long-lasting disease
stress or escape your problems.
substance. You may need increasing
caused by changes in the brain. But
Whatever the reason, you choose to
amounts of the substance to get the
those who do usually follow this route.
use alcohol, nicotine or another drug.
same feel-good effects. Eventually,
The substance affects parts of the brain that make you feel good. That’s rewarding. Your brain is wired to make you want to repeat the experience. As you use the substance again and
you may need the substance just to feel normal. Continued use of the substance takes a toll. You may have serious problems at home, work or school. Yet you’re unable
IF YOU THINK YOU MAY BE ADDICTED Talk with your doctor about your alcohol, tobacco and drug use. To find treatment for a drug or
again, your brain learns to associate it
to control your use. That’s a key sign
alcohol problem, go to
with specific people, places, things or
that you have developed an addiction.
findtreatment.samhsa.gov or call
situations (such as feeling stressed). These are your triggers.
If you stop the substance, you feel sick or in an awful mood. That
800-662-HELP (800-662-4357). To speak with an expert on quitting
only drives you to seek it out again.
smoking, call 800-QUIT-NOW (800-
triggers, you automatically want to use
Treatment can help you break free of
the substance. At this point, you have
this cycle and take back control of
formed a habit.
When you run into one of your
TO LEARN MORE about Loma Linda University Behavioral Medicine Center’s Substance Use Recovery and Wellness program, please call 855-558-8869 or request information at llubmc.org/balance.
Health •• balance balance 6 Loma Loma Linda University Health
Protect Your Child from Websites that ENCOURAGE EATING DISORDERS Y
ou may have heard of pro-ana or pro-mia websites. These are sites that encourage people with anorexia or bulimia to continue their behaviors. They bring together people who view anorexia and bulimia not as eating disorders but as lifestyle choices. Studies have found that viewing websites like these is associated with eating and body image problems, a greater drive to be thin and a higher level of perfectionism. Young women who view these websites are more likely to go to extreme lengths to control their weight, such as purging.
What You Can Do As a parent, you want to protect your children. You try to shield them from anything that could foster unhealthy ideas and actions. If you think your children might be tempted to visit these sites, try the following: Use parental controls. It may sound extreme, but it’s possible to use these tools openly and honestly with your kids so it doesn’t seem like you’re going behind
their backs. Let your kids know you are protecting them from sites that can be dangerous. You can use basic parental controls that are already on their mobile devices, computers or laptops. You can also download apps such as Family Link, Bark and TeenSafe to control their internet activity. Talk with them. Set a time when you can talk with your children in private. Calmly discuss your concerns. It may help to practice what you want to say ahead of time. Even writing out your points can make sure you come across clearly and compassionately. Stick to talking about your concerns or observations so your children don’t feel defensive. For example, say, “I’ve read about these websites and I worry they could give you some bad ideas.” When your children speak, listen to what they have to say.
Seek professional help. If you think any of your children have an eating disorder or are developing one, a doctor or therapist can help. Getting effective treatment early can increase the likelihood for recovery.
Take a Deep Breath If you discover your children have already viewed these sites, your internal sirens may be going off. Take a deep breath. Research shows that viewing pro-ana and pro-mia sites doesn’t necessarily mean your children have an eating disorder or will automatically develop body image or eating problems as a result. It’s normal to feel concerned, but know that starting the conversation with your children and letting them know you’re here to listen and help can make a big difference.
If you think your teenagers may struggle with an eating disorder, call us at 855-831-8031 or request more information on our eating disorder program by visiting llubmc.org/balance.
1-877-LLUMC-4U 1-877-LLUMC-4U• lluhealth.org • lluhealth.org
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. ©2018. All rights reserved. Printed in the U.S.A. Developed by StayWell.
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Loma Linda University Behavioral Medicine Center Presents the 11th Annual
Please join us for this powerful and inspiring fundraising dinner featuring our special speaker, Natasha Tracy, as well as past patients.
AD TO COME
U R S D AY
Centennial Complex, Fourth Floor, Conference Center 24760 Stewart Street, Loma Linda, CA 92354 Registration and patient art exhibit begins at 5 p.m. Program begins at 6 p.m.
Individual tickets – $25 | Table for eight – $175 | Table for ten – $225 Proceeds from Seeds of Hope will benefit the current and future patients served at the Behavioral Medicine Center with scholarships and the development of a new playground for our youth patients. NATASHA TRACY is an award-winning writer, speaker and social media consultant from the Pacific Northwest. She works to bring quality, insightful and trusted information on various mental illnesses to the public while engaging with the mental health community.
Visit LLUBMC.org/SOHBalance2018 for more details and to RSVP.
MANY STRENGTHS. ONE MISSION. A Seventh-day Adventist Organization