Balance Summer 2018

balance Healing People

Restoring Hope

Best Positions for a Good Night's Sleep page 3

How to Choose the Right Therapist page 4

Mindfulness Myths Busted page 7

Summer 2018

focusing on health through the connection of mind and body

summer 2018

inside

THE STRESS-PAIN CONNECTION

Getting Help: How to Choose the Right Therapist page 4 Don't Wait to Get Help for an Eating Disorder page 5 Suicide Attempts and Self-Harm on the Rise for Girls page 6 Mindfulness: Myths vs.

Reality page 7

Stress and chronic pain have a complex

What You Can Do

relationship. Living with pain day after

Many of the steps you can take to control

day can be stressful. It can also lead to

stress will also reduce your pain. Here

mental health problems. In fact, one-

are some lifestyle changes that can

third of adults with arthritis experience

improve both:

anxiety or depression.

• Stay active — increasing your physical activity reduces stiffness and boosts

When Pain Leads to Stress When you have chronic pain, it’s always

mood. Try low-impact activities such as biking, swimming and walking.

on your mind. Living with chronic pain

• Sleep well — getting enough sleep at

Can Getting Organized Make You Feel Better?

can make you feel like you’re not able

night is important for your physical and

to do some of the activities you want to

emotional well-being. Try going to bed and waking up at the same time every day.

Experts assert that people who are

do. For example, people with arthritis

organized are less stressed and get

can have trouble with simple tasks

more done than those who aren't.

such as bending, carrying groceries or

pain, find ways to take your mind off of

climbing stairs. If you’ve had a difficult

it. You could take a walk, watch a movie

more organized at work — and reap the

time finding ways to manage your pain,

or meet up with a friend. Activities that

rewards of greater calm and productivity.

it can take a toll on your emotions —

you enjoy doing can help you better cope

you may feel angry, frustrated, anxious

with pain.

With practice, you can learn to be

Here are a few good starting points: Tidy up. Clean spaces help enhance our

• Find distractions — when you’re in

or depressed.

If you experience chronic pain along with

ability to pay attention to what matters.

Simple tip: If an item isn’t job-

How Stress Can Be a Pain

stress, anxiety or depression, talk with

essential, throw it out.

Stress can make chronic pain worse.

your doctor. Your doctor can make sure

Set priorities. Organizing your time is

Stress causes your muscles to tense

you’re on the best treatment plan for your

as important as organizing your desk.

or spasm, which increases pain.

condition and symptoms. Your doctor can

Simple tip: Take 10 minutes first thing

When you feel stressed, levels of the

also refer you to a mental health provider

in the morning (or the night before) to

hormone cortisol rise. This can cause

who can help you develop new coping

identify your most important goal.

inflammation and pain over time.

skills, which can make a difference in

Clear your mind. Staying mentally fresh

how you feel in your body and mind.

can help you accomplish your goals.

Simple tip: After you’ve tidied up and set priorities, take a five-minute walk.

2 Loma Linda University Health • balance

TO LEARN MORE about our chronic pain treatment program, call 909-558-9277 or visit llubmc.org.

Position Yourself FOR A

GOOD NIGHT’S SLEEP Do you snooze on your side, bed down on your belly or slumber supine? Your nighttime posture can have a big effect on your comfort — and your health. After all, you spend an estimated one-third of your time there.

On your back

On your side

In the fetal position

On your stomach

GOOD FOR:

GOOD FOR:

GOOD FOR:

GOOD FOR:

Everyone Reduces excess pressure and prevents pain with head, neck and spine resting in a neutral position.

Those with acid reflux or sleep apnea, pregnant women Reduces neck and back pain by lengthening your spine and keeping airways open.

Snorers, pregnant women Helps snorers, who tend to quiet down in this pose.

Snoring

BAD FOR: Snorers, pregnant women Can cause snoring and worsen your sleep apnea because your tongue may fall back in your throat.

Helps pregnant women by boosting blood flow to your baby, especially if you're resting on your left side.

Always avoid if you are pregnant. Sleeping on your back can decrease circulation to your heart and your baby.

Those concerned about the signs of aging

BAD FOR: Can worsen wrinkles with the heavy contact between your face and the pillow.

BAD FOR: Breathing, arthritis Can impede breathing, if you wind yourself up too tight, by restricting the motion of your diaphragm.

For arthritis sufferers, if your hips ache, increase your comfort by placing a pillow between your knees.

BAD FOR: Neck pain, just about everything else Causes pain, numbness and tingling on your muscles, joints and nerves.

Triggers back pain since your spine curves unnaturally.

Avoid if you are pregnant. Women will probably find this position practically impossible.

1-877-LLUMC-4U • lluhealth.org

3

DON’T WAIT TO GET HELP for an Eating Disorder People with anorexia have a five times higher risk for early death than those

without eating disorders, according to a recent study. Research suggests that continuous treatment and support can help reduce this risk.

R

esearchers studied more than 6,000 German men and women receiving

inpatient treatment for eating disorders between 1985 and 2005. By the time the follow-up period ended in 2012, 225 patients had passed away.

The results were published in the International Journal of Eating Disorders.

Ongoing Treatment Offers Hope Circulation problems, organ failure and suicide were among the top causes of death among people with eating disorders. In contrast, heart disease and cancer are the leading causes of death in the general U.S. population.

Finding the best eating disorder– specific treatment for the patient is key to helping maintain motivation to change.

Find the Support You Need Eating disorders are treatable. Treatment may include: • Nutrition counseling • Medical care • Medication • Individual, family and group therapy • Occupational therapy • Spiritual care • Structured meal support

LEARN THE SIGNS of eating disorders and where to find help at apa.org/topics/eating.

To learn more about our Eating Disorders program, call 909-558-9366.

1-877-LLUMC-4U • lluhealth.org

5

Suicide Attempts and Self-Harm on the Rise in Girls

The sharpest increase was in girls

• Unusual anger, recklessness or

S

ages 10 to 14, who had a nearly 19

there are several risk factors for suicide,

percent increase each year from 2009

self-harm is one of the most prominent.

until 2015. The rates for males stayed at

A recent study in JAMA: The Journal of

about the same level throughout the 15

If you are concerned about your child, call

the American Medical Association found

years. Poisoning was the most common

the Suicide Prevention Lifeline at 800-

that girls ages 10 to 14 may be at

type of self-injury for both sexes,

273-TALK (800-273-8255) to talk with a

especially high risk for self-harm.

followed by cutting with sharp objects.

trained crisis worker. Or, if it’s a potentially

Highest Jump in Self-Harm Occurred in Girls Ages 10 to 14

Find Help When You See Warning Signs of Suicidal Behavior

The study looked at more than 43,000

As a parent, it’s important to be aware of

nonfatal emergency room visits for self-

suicide risk factors and warning signs. In

harm in young people ages 10 to 24

addition to self-injury, these may include:

from 2001 until 2015. Starting in 2009,

• Talking about or threatening suicide

TO LEARN MORE about our outpatient programs available to children and adolescents, call 909-558-9113 or visit

the researchers found an uptick in visits

• Increased use of drugs or alcohol

llubmc.org.

by females.

• Feeling anxious, trapped or hopeless

uicide is the third leading cause of

death for youth ages 10 to 24. While

changes in mood • Withdrawing from friends or activities

life-threatening situation, get immediate

Health •• balance balance 6 Loma Loma Linda University Health

emergency assistance by calling 911.

MINDFULNESS:

Myth vs. Reality

Fresh Tomato Sauce You can buy tomato sauce in a jar, but why do that when you can make your own? In summer, use fresh ripe tomatoes. You can use this sauce for bruschetta, as a spread on crackers or in a mix with chunky pasta.

Mindfulness is having a moment. There’s currently a lot of talk and information out there about the topic. As a result, there are also many misconceptions about the practice. Here are three mindfulness-related myths debunked, along with facts about this technique that could have a big impact on your health and well-being.

Blend it and it becomes a perfect dipping sauce for vegetables, breadsticks and garlic rounds.

INGREDIENTS 1½ cups fresh chopped tomatoes —

Myth: Mindfulness is a cure-all for mental

Reality: Mindfulness isn’t a trait that you’re

health problems.

Reality: For many different mental health conditions, mindfulness is effective when combined with other treatment approaches, such as medicine or therapy. Research shows that the combination of mindfulness and traditional therapies can benefit conditions including: • Depression and depression relapse • Substance abuse • Anxiety • Attention-deficit/hyperactivity disorder

born with. It’s a skill or state of mind that you can develop with practice over time.

Myth: Some people are naturally more

mindful than others.

seeds and skin removed 1 tbsp. chopped fresh basil 1 tbsp. finely chopped red onion ½ tsp. minced garlic

Myth: Mindfulness is only for improving

mental health.

Reality: Studies have found that the benefits of mindfulness extend beyond better mental health. One recent study of patients with chronic low back pain who learned mindfulness techniques along with their standard treatments experienced a greater reduction in pain than those who received their usual treatments alone. Mindfulness can also benefit conditions such as insomnia and irritable bowel syndrome.

WE OFFER A VARIETY of outpatient programs that can help you or a loved one. To request more information about a specific program,

1 tsp. extra virgin olive oil DIRECTIONS If using fresh tomatoes, chop to desired size. If using canned tomatoes, drain juice.

(Petite-cut diced tomatoes are the ideal size for bruschetta.) Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.

Makes four servings.

Nutrition Facts Each serving contains about 25 calories, 1.5 g fat, 0 mg cholesterol, 0 mg sodium, 3 g carbohydrate, less than 1 g fiber, 2 g sugar and less than 1 g protein.

visit llubmc.org or call 909-558-9275.

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. ©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

Nonprofit Org. U.S. Postage

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 Printed on Recyclable Paper

6

TIPS FOR A

11051M

Healthy Summer

The long, warm days just seem to invite kicking back and having fun. The last thing you want is for health problems to spoil your plans. These tips will help you stay healthy so you can make the most of the sunshine season.

3. Slather on sunscreen. Protect your skin

from the sun’s damaging ultraviolet (UV) rays. Choose a broad-spectrum sunscreen with an SPF of 15 or higher. Apply liberally, even on cloudy or cooler days.

And don’t forget your wide-brimmed hat and UV-blocking shades.

4. Stay cool in the heat. To avoid getting

1. Go outside and play. Spending time in

nature has been shown to reduce stress, anxiety and depression. Plus, it may help restore the ability to pay attention when you’re feeling mentally drained.

2. Hike, bike, swim. Or grab your running

shoes, a tennis racket or even a push lawn mower. There are lots of ways to get your 150 minutes per week of moderateintensity physical activity. If it’s too hot outside, hit the gym, walk at the mall or visit an indoor basketball court.

overheated, wear light-colored, lightweight, loose-fitting clothes. Stay inside during the hottest part of the day — usually about noon to 3 p.m.

5. Guzzle more water. Your body needs

extra fluids in hot weather, especially if you’re exercising or working in the heat.

Water is a great choice; for flavor, add slices of orange, melon or strawberry.

6. Visit a farmers market. Or grow your own food garden and get some bonus physical activity. Summer is prime time for a host of delicious, nutritious fruits and veggies, including blueberries, green beans, strawberries, tomatoes, watermelon and zucchini.