BCR_Health Matters - July 2023

Men and mental health

Awareness of the importance of recognizing mental health issues has grown considerably in recent years. Prominent individuals from various industries have come forward to speak about their struggles, and that has done much to remove the stigma that was long associated with mental health.

Though recognition of the importance of addressing mental health issues has increased in recent years, there’s still much to be done, particularly regarding men and mental health.

A 2019 study published in the American Journal of Men’s Health noted that men have historically been more hesitant than women to seek help for mental health difficulties. That hesitancy can have grave consequences, as the Centers for Disease Control and Prevention notes that men are more likely to die by suicide than women. Recognition of the symptoms that suggest someone is experiencing mental health troubles could compel men to seek treatment or lead to their family members encouraging them to get help. The NIMH notes that men and women can experience the same mental health conditions, such as depression and anxiety. However, that

does not mean their experiences will be the same. In fact, experiences can differ widely among men as well. A 2017 study published in the Journal of Counseling Psychology found that men who exhibit stereotypically masculine personality traits often have worse mental health outcomes than men who do not exhibit such traits.

Despite the differences in responses to mental health issues, it’s still important for individuals to learn the symptoms of mental health issues. Such recognition may compel individuals to seek help for their own issues or serve as warning signs to concerned friends and family members, potentially prompting them to initiate discussions that can save a loved one’s life. According to the NIMH, the following are some symptoms of mental health problems.

■ Anger, irritability, or aggressiveness

■ Noticeable changes in mood, energy level, or appetite

■ Difficulty sleeping or sleeping too much

■ Difficulty concentrating, feeling restless, or on edge

■ Increased worry or feeling stressed

■ Misuse of alcohol and/or drugs

■ Sadness or hopelessness

■ Suicidal thoughts

■ Feeling flat or having trouble feeling positive emotions

■ Engaging in high-risk activities

■ Aches, headaches, and/or digestive problems without a clear cause

■ Obsessive thinking or compulsive behavior

■ Thoughts or behaviors that interfere with work, family, or social life

■ Unusual thinking or behaviors that concern other people

The NIMH urges individuals in crisis or people who suspect someone is in crisis to call 911 or to call or text the 988 Suicide & Crisis Lifeline at 988. More information about mental health can be found at nimh.nih.gov.

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Potential dangers of mixing herbal and prescription meds

Medications improve the lives of billions of people across the globe every day. Without access to medication, millions may die while countless others would experience a dramatic decline in their quality of life.

Though there’s no denying the positive effects of medication, the efficacy of herbal supplements and prescription drugs does not mean each are risk-free. Risks may even be compounded when individuals take herbal supplements and prescription medications concurrently. According to the Mayo Clinic, herbal supplements do not always interact well with prescription medications. For example, herbal supplements can interact with medicines utilized to treat issues affected the heart and blood vessels. That includes conditions like high blood pressure, which estimates from the World Health Organization indicate affects nearly 1.3 billion adults between the ages of 30 and 79.

Mixing medications has always been risky, but a growing reliance on herbal medicines has potentially elevated that risk. That’s perhaps due to perceptions of herbal supplements as wholly natural, leading some to conclude that a substance that’s wholly natural cannot

jeopardize the human body. However, an analysis published in the British Journal of Clinical Pharmacology detailed more than a dozen instances of adverse drug reactions affecting individuals who took herbal medicines alongside various prescription medications. The medications taken, some of which were antidepressants, were prescribed to treat various conditions, including HIV, epilepsy and heart disease.

The potential dangers of mixing herbal and prescription medications underscore the need to engage in honest and open discussions with a physician before taking any herbal or prescription medications. Individuals currently taking a prescription medication should consult with their physician before taking any herbal supplements, while those who take herbal medicines and supplements should bring that up with their physicians if they are prescribed a new medication.

WHAT ARE SOME SYMPTOMS OF HERBAL AND PRESCRIPTION INTERACTIONS?

The Mayo Clinic notes that a fast heartbeat and changes in blood pressure are two indicators of drug interac-

tions. But many additional side effects can indicate a potentially dangerous or unhealthy interaction is taking place. For example, the U.S. Food and Drug Administration notes that increased dryness or irritation of skin when taking more than one topical acne drug at the same time indicates an unhealthy

interaction is taking place. Herbal and prescription medication interactions can be dangerous. Individuals are urged to contact their physicians before combining medications and to bring up their existing medication regimen whenever they are issued a new prescription. TF237116

Lesser known benefits of breaking a sweat

Most people know that routine exercise does a body good. While it may not require a degree from medical school to know that exercise can be a great way to lose weight and reduce risk for various illnesses, there’s even more beneficial side effects of regular exercise that might surprise even the most ardent fitness enthusiasts.

■ Exercise produces positive psychological benefits. WebMD notes that there are several psychological benefits of routine exercise. Those benefits occur because exercise triggers the release of endorphins, which are hormones that interact with receptors in the brain that reduce a person’s perception of pain. Some additional psychological benefits of exercise include stress reduction and prevention of anxiety and depression.

■ Exercise can improve your social life. WebMD also notes that routine exercise can improve self-esteem, which can make it easier for people to connect with others. A 2017 study published in the Journal of Sports Economics concluded that participation in sports activities can induce prosocial behaviors. Though participation in sports is often promoted as a great way for kids to

make new friends, the social aspect of exercise and sports participation is no less beneficial for adults.

■ Regular exercise can benefit your career. A 2012 study published in the Journal of Labor Research linked regular exercise with an annual wage increase between 6 and 10 percent. Researchers found that moderate exercise yields a positive earnings effect, but individuals who exercised frequently had even higher wage increases.

■ Exercise can benefit long-term cognitive health. Though the reasons remain unclear, there seems to be a link between regular physical activity and long-term cognitive health. A 2017 study published in the Journal of Alzheimer’s Disease found that regular exercise can positively influence cognitive ability, reduce the rate of cognitive aging and lower the risk for certain dementias, including Alzheimer’s disease.

Many people feel a significant sense of accomplishment by the end of a vigorous workout. Such feelings could grow even more profound when individuals recognize the many lesser known benefits of breaking a sweat.

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HEALTH MATTERS

What to do when migraines strike

Headaches may be a common nuisance, but that doesn’t mean they share common characteristics. For example, migraine sufferers may attest that these headaches can be much harder to endure than others.

The health and wellness resource Healthline says a migraine is a neurological condition that typically causes painful headaches which are accompanied by other symptoms, such as sensitivity to smell, touch, light, and sound. Migraines also may produce numbness or tingling, visual auras and nausea/vomiting.

The American Migraine Foundation advises that migraine attacks feature distinct phases. Recognition and understanding of these phases can help to manage headaches more effectively. Some of the earliest signs of migraine include fatigue, blurred vision, auras, and other prodrome symptoms unique to people’s migraine histories. These conditions can occur anywhere from a few hours to a few days before a migraine attack. It is important to note that symptoms may not occur with every migraine, nor will early symptoms always result in migraines. Identifying potential migraine symp-

toms early may help a person reduce the severity of a migraine. Typically, the migraine headache stage can last for several hours or up to three days, says the AMF. People identify migraine pain as pulsating, throbbing, pounding, perforating, and debilitating. Some have compared it to having an ice pick inserted into the head. The Mayo Clinic notes that these steps may help to reduce the severity of migraine symptoms.

■ Find a calm environment away from stressors and the bustle of everyday life.

■ Relax in a dark, quiet room as light and sound can exacerbate migraine pain.

■ Small amounts of caffeine can relieve migraine pain in the earliest stages and enhance the effects of common OTC pain medications like acetaminophen and ibuprofen. Sip small amounts of caffeinated soda, tea or coffee. Don’t overdo it, as that can lead to caffeine withdrawal headaches.

■ Try to get steady, uninterrupted sleep each night. Poor sleep may trigger a migraine. If you have difficulty sleeping, listen to soothing music, establish a bedtime routine, go to bed

and wake up at the same times each day (even on weekends), and exercise regularly. Speak with a health care provider if sleeplessness is chronic.

■ Eat a healthy, balanced diet at regular intervals. Fasting may contribute to migraine onset. Avoid foods such as aged cheese, alcohol and chocolate if they trigger your migraines.

■ Try to manage stress in any way you can, which may include time manage-

ment and simplifying your life. Delegate to others if you’re taking on too much.

■ Journal when migraine symptoms come on so you can determine if there is a trigger.

Migraine headaches can interrupt life and prove debilitating. Finding relief takes patience. If home remedies do not suffice, people can speak to their doctors about possible medical therapies. TF236056

ACCELERATED RESOLUTION THERAPY (ART)

ART is a type of therapy that combines principles from several traditional forms of psychotherapy to reduce the effect of trauma and other psychological stressors by using techniques such as rapid eye movement and image rescripting. Clients see results in as little as 1 - 5 sessions. ART also works well for clients with Anxiety, Depression, Panic Attacks, Obsessive Compulsive Disorder (OCD), Post Traumatic Stress (PTS), Addictions, and more.

INDIVIDUAL COUNSELING

One on one confidential therapy for your mental health and/or substance use disorder concerns. Together we assist clients in identifying and achieving their individualized goals. Together we aim to develop and improve coping skills for everyday challenges, life stressors and personal growth using evidence-based tools and individualized treatment planning.

SUBSTANCE USE DISORDER TREATMENT GROUPS

Level 1 Outpatient and Level 2 Intensive Outpatient treatment groups are designed to help clients achieve and maintain changes in alcohol and/or drug use and addictive behaviors. Clients will learn new coping skills, recovery strategies, build interpersonal skills, and develop social support networks.

MORAL RECONATION THERAPY (MRT)

MRT is a cognitive-behavioral treatment program that leads to enhanced moral reasoning, better decision making, and fosters moral development in individuals.

CONFLICT RESOLUTION FOR RECOVERY

A research-based curriculum to help reduce relapse and sustain recovery in adults with a substance use disorder, by improving their conflict resolution knowledge, attitudes, and skills.

MY ONGOING RECOVERY EXPERIENCE (MORE)

MORE is program that uses core education, guidance, and skill-building activities to help participants succeed in initiating and sustaining recovery.

MINDFULNESS-BASED SOBRIETY

Integrative approach to addiction recovery. Mindfulness-based therapy with relapse prevention.

MINDFUL SELFCOMPASSION (MSC)

MSC is a treatment program that combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience.

SEEKING SAFETY

Seeking Safety is an evidencebased counseling model to help people attain safety from trauma and/or substance use disorders.

STRAIGHT AHEAD: TRANSACTION SKILLS FOR RECOVERY

Emphasizes building and enhancing support networks for recovery in the community and helps clients improve social skills, problem solving, and perceptions of self-worth that foster recovery maintenance.

Recover from soft-tissue injuries

ENCIRCLING YOU WITH EXCEPTIONAL CARE!

Injuries can affect someone when playing sports, exercising or engaging in less strenuous activities of daily life. Soft-tissue injuries are common and include those that affect the skin, tendons, muscles, and ligaments.

TYPES OF SOFT-TISSUE INJURIES

Soft-tissue injuries may result from an acute trauma (direct force) or through repetitive use, says Verywell Health. There are various types of soft tissue injuries, and the following are some of the most common.

• Abrasions, lacerations, contusions and avulsions: These are different types of skin injuries. Lacerations are cuts that open to tissue below the surface of the skin. Abrasions only affect the outermost layers of skin, and like burns, can be first-, second- or third-degree injuries. Avulsions take out chunks of skin and potentially muscle. Contusions are bruises that cause pain, swelling and discoloration due to bleeding into the tissue below the skin.

• Sprains: A sprain is a stretch or tear of a ligament, which is a strong band of connective tissue between bones, according to OrthoInfo. Ligaments help stabilize and support the joints. Knees, ankles and wrists are most susceptible to sprains.

• Strain: Johns Hopkins Medicine says a strain is an injury to a muscle or tendon, and is often caused by overuse, stretching or force.

• Tendinitis and bursitis: Tendinitis is irritation or inflammation of a tendon, or the covering of the tendon, which is called a sheath. It results from many small stresses that repeatedly aggravate the tendon. Bursitis is a condition marked by inflammation of small, jel-

ly-like sacs that are located throughout the body (bursae) to help reduce friction between bones and soft tissues. Many people experience bursitis and tendinitis simultaneously.

TREATMENT FOR SOFT-TISSUE INJURIES

In many instances, soft-tissue injuries are not serious, and recovery may not take that long. One of the first treatment methods that doctors suggest is the RICE protocol. This stands for Rest, Ice, Compression, and Elevation.

• Rest: A break from the activity that caused the soft-tissue injury is likely warranted. If the injury affects the leg, a doctor may suggest crutches to avoid bearing weight.

• Ice: Cold packs applied for around 20 minutes at a time, several times per day can help reduce swelling and inflammation. Ice should not be directly applied to the skin, warns OrthoInfo.

• Compression: A compression bandage can prevent additional swelling and also help to immobilize the injured area while it heals.

• Elevation: Raising the injured area higher than the heart while resting can reduce swelling.

Injuries to the skin, particularly those that expose tissue beneath it, may require more extensive treatment, including sutures or bandaging. A doctor will know best.

In the event that RICE doesn’t solve the problem, an orthopedic professional may need to perform surgery or recommend a different treatment. Physical therapy and instruction on stretching to prevent future injuries may be warranted.

Soft-tissue injuries are common and tend to be easily addressed. HW237085

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How antioxidant-rich foods benefit your body

A nutritious diet is a vital component of a healthy lifestyle. Unfortunately, a popular misconception that characterizes healthy foods as lacking flavor can be hard to overcome. Thankfully, the notion that healthy foods are bland doesn’t hold water, and various antioxidant-rich foods are a testament to just how flavorful nutritious foods can be.

Pecans, blueberries, strawberries, kale, and beans are just a handful of the many flavorful foods that are rich in antioxidants. Antioxidant-rich foods benefit the body in myriad ways, and recognition of those benefits might compel more people to include these flavorful, nutritious foods in their diets.

ANTIOXIDANTS AND CANCER RISK

Stanford Medicine notes that researchers are currently investigating the role antioxidants might play in decreasing a person’s risk for cancer. Though it’s hard to draw a straight line between antioxidants and cancer risk, the National Cancer Institute notes that the antioxidant vitamin C may protect against cancers of the rectum, pancreas, cervix, breast, and lung. In addition, the American Cancer Society reports that the antioxidant beta carotene, which is found in orange, yellow and green leafy fruits and vegetables, may prevent cancer by enhancing white blood cells that are responsible for blocking harmful free radicals.

ANTIOXIDANTS AND IMPROVED VISION

The American Optometric Association reports that adding antioxidants to a diet can help people improve their vision. The AOA notes that various studies have shown that the antioxidants lutein and zeaxanthin reduce the risk for chronic eye diseases. Such studies found that individuals who got

the most lutein and zeaxanthin had a much lower risk for developing new cataracts. In addition, the fat-soluble antioxidant vitamin E, which can be found in nuts and sweet potatoes, among other foods, can protect cells in the eyes from free radicals that can cause the breakdown of healthy tissue.

ANTIOXIDANTS AND HEART HEALTH

There’s much debate surrounding a potential link between antioxidants and a lower risk for heart disease. Much of that debate has to do with antioxidant supplements, which tend to deliver higher concentrations of antioxidants than natural sources like fruits and vegetables. Individuals who want to try antioxidant supplements in an effort to improve heart health should discuss that option with their physicians before making any changes to their routines, as this approach may not be best for everyone. That said, numerous studies have found that eating a diet that features a lot of antioxidant-rich foods, including fruits and vegetables, can lower risk for heart disease.

Antioxidants can be a powerful ally as people strive to be as healthy as possible. And the many flavorful antioxidant-rich foods can quell any misconceptions that a healthy diet must be a bland diet. HW237074

Picturedfromleft: Dr.LoriSchultz, Dr.Dennis Farrell,Dr.JarredFarrell