How to Talk to Your Teen about Sensitive Topics

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As our children grow into independent and curious teenagers, we as parents want to be a guiding light to help our children make smart and informed decisions. Sensitive topics such as intimacy, sexuality, consent, relationships, and substance use may be difficult or seem awkward. 

Here are some tips to help facilitate productive and positive conversations:

  1. Create an Open and Safe Space for Communication.

    Initiate conversations regularly with your teenager. What is their favorite musical artist? What is their favorite hobby? What does your teenager do for fun with friends? Getting to know your teen makes it easier to talk about anything. Starting this process early often has greater benefits.

  2. Give Them Privacy.

    We have all been where we want to keep things to ourselves and have time and space alone. Our teens do too. Make sure to allow your teen enough privacy. You may still invite conversations and allow them space until they are ready to share.

  3. Listen More, Talk Less. 

    Allow your teen to fully finish what they are saying before you offer insights or responses. Practice active listening by giving your full attention. Teenagers are more likely to be open when they feel heard. Most of the time, teenagers are not seeking for you to “fix” their problem, they just want a trusted adult to listen. Avoid being critical, judgmental, or getting emotional.

  4. Share Your Own Experiences.

    Don’t be afraid to share some of your own personal experiences with your teenager. Your teenager may see you as more relatable and understanding.

  5. Be Honest.

    Your discussions about sensitive topics may give your teenager the foundation of their understanding on certain topics. If you don’t know the answer to something, seek additional expertise from a professional.

  6. Offer Support and Advice. 

     Don’t Lecture. Phrases such as “If I was in this situation, I would do….” or simply asking “May I offer some advice?” can help facilitate meaningful conversations.

Tackling difficult conversations with your teen is a sign of a healthy relationship. If you know what is going on in your teen’s life, you are better equipped to help. Engaging in these conversations gives you and your teen the opportunity to explore choices and practice important decision making.

Diet and Lifestyle Tips for Cancer Prevention

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By Mina Goodman, RDN

While there is still much research to be done on what causes cancer, there are still some easy tips for cancer prevention and healthy living.

To reduce your risk, consider these tips:

  •  Limit processed and fatty meats – these include bacon, sausage, hot dogs, and lunch meats. Try for more fish, poultry, and plant based proteins (beans, tofu, tempeh, seitan, nuts, seeds, or soy products).
  • Choose foods with more nutrients – limit added sugars, sodium, saturated fats and trans fats. Look for choices rich in vitamins and minerals instead such as fruits, vegetables, and other plant based foods.
  • Eat more plants – these include, fruits, vegetables, whole grains, beans, nuts and seeds. Aim for 5 servings of fruits and vegetables daily!
  • Increase (or maintain) your level of physical activity – try to move your body for at least 30 minutes a day, most days. This can be walking, biking, swimming, dancing, online workouts, or whatever you enjoy.
  • Avoid alcohol – if you do choose to drink, limit your intake to one serving a day for women or two servings a day for men. One serving is estimated at 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
  • Avoid tobacco or smoking in any form – if you need help quitting find the resources you need at NOAH
  • Drink plenty of water – drink at least eight 8 oz. glasses per day (64 oz. or 4 bottles of water or to drink half your body weight in ounces (so someone weighing 200lbs would drink 100oz daily).
  • Try a Mediterranean diet – this way of eating focuses on plant-based foods like fruits and vegetables, whole grains, legumes, and nuts. When possible choose healthy fats, such as olive oil, over butter and fish instead of red meat.

Getting started on a healthier lifestyle can be one way to focus efforts on cancer prevention and to prevent other diseases. Working with one of NOAH’s Registered Dietitian Nutritionists is a great first start. Make an appointment today!

Get Some Relief During TMJ Awareness Month

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Millions of people in the United States are living with TMJ (Temporomandibular Joint) disorder and have no idea that it is the source of their pain and discomfort. TMJ disorder, or TMD, is pain in the jaw and surrounding tissues. Symptoms and issues from TMD can range from mild or occasional discomfort, to more severe pain and disruptions to daily life.

It’s estimated by the TMJ Association that around 35 million people in the United States are affected by this disorder. That’s around 12% of the population and most of these people are women.

Why TMJ Disorder matters

Symptoms can range from things like headaches and migraines, neck and shoulder pain, jaw pain or stiffness to other symptoms like dizziness, and even ear pain or ringing. Finding the cause – and a solution – to these symptoms can make a big difference in your life. If left untreated, TMD can cause damage to your teeth, joint, muscles, and tissues, so you want to talk to your healthcare provider about it.

What are the causes

  • Injury to your jaw or face
  • Arthritis
  • Unaligned bite
  • Stress
  • Genetics
  • Hormones

Treating TMJ Disorder

Most jaw and facial muscle pain is temporary and will go away on its own. If it doesn’t go away in a few weeks, visit your dentist or primary care doctor to rule out any other causes. A few things you can do on your own include:

  • Eat soft foods
  • Reduce stress or talk with someone about your stress
  • Use ice or heat on the jaw or muscles
  • Avoid chewing gum and wide yawns
  • Don’t hold the phone with your shoulder
  • Sleep on your side with a pillow supporting your neck

TMJ disorder is something many people live with. And for some people, the symptoms will come and go. If you are someone who has lasting symptoms, talk to one or our healthcare providers.

Honor World Mental Health Day

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By Cody Randel

World Mental Health Day is October 10th, to both raise awareness and to mobilize support for this important issue. This year, however, the World Health Organization (WHO) will host its support event online due to the COVID-19 pandemic.

The Big Event for Mental Health brings together world leaders, celebrities, and supporters from all over the world. The focus will be on the serious need for widespread resources, a problem worsened by the pandemic. The event is free and will be broadcast on WHO’s Facebook, Twitter, LinkedIn, YouTube, and TikTok channels from 7 – 9:30 a.m.  

Big Event Highlights 

  • How can we better invest in mental health? A look at individual, national, and global levels and the actions needed to scale up resources. 
  • The event will include several short films that focus on the work of WHO and their partners’ initiatives around the globe. 
  • WHO’s event will ultimately highlight a variety of ways to improve mental health, spread more awareness, and share the benefits of investment that go beyond public health. 

Mental Illness Facts

  • Approximately 1 billion people worldwide live with a mental disorder 
  • 3 million people die every year from harmful alcohol use worldwide 
  • 1 person dies every 40 seconds from suicide across the world 
  • COVID-19 has impacted billions of people’s lives worldwide, and subsequently affected people’s mental health

One of greatest obstacles we all face is the social and internalized stigma associated with seeking help for these health issues. Programs like World Mental Health Day are important to not only bringing awareness to these issues, but also continuing to make it a mainstream topic which helps people around the world. Get involved in changing negative views about mental health issues by organizing events to raise awareness, or by simply listening to an individual who is suffering. We all have the power to change a life with even the smallest gestures. 

If you want to speak with someone about any challenges or concerns you are living with, request an appointment today.

Mental Illness Awareness Week – Mental Illness in Youth

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Mental health problems or disorders are surprisingly common in youth and children. The National Institute of Mental Health (NAMI) reports that 50% of all lifetime mental illnesses develop by age 14. However, differentiating the difference between expected behaviors and a mental illness can be tricky. In younger children, symptoms are typically behavioral as they are still learning how to deal with big emotions. Children can also have a hard time explaining how they feel or why they are behaving a certain way. Whether you are a parent, coach, teacher, religious leader, or just a trusted adult, you may be able to spot warning signs that a youth may need support or services.

Some common signs of mental illness in youth include:

  • Sudden changes in behavior (for example: has an active child becoming withdrawn and quiet or a good student starting to get poor grades)
  • Sudden change in feelings (for example: mood swings, lack of feelings)
  • Avoiding places or situations that have not been routinely avoided
  • New complaints of physical problems like headaches, stomach aches, problems eating or sleeping, or lack of energy
  • Suddenly keeping to themselves or increased shyness
  • Low self esteem
  • Frequent outbursts, tantrums, or meltdowns
  • Substance abuse
  • New physical harm to self, others, or property
  • Inattention or poor focus
  • Refusing to go to school
  • Difficulty with transitions within or between school, home, or social activities
  • Thoughts of death or dying

This list is not a complete list of symptoms. It is important to seek a complete medical exam to rule out any medical issues. Diagnosing mental illness in children may take some time and involve questionnaires or assessments. Psychotherapy can be helpful to assist the youth and the guardian or family members in treating symptoms and learning new skills. Mediation may also be helpful in specific situations.

NOAH has a team of trained clinicians such as doctors, counselors, and psychiatrists to help on this journey. No family or child has to navigate this alone.

4 Nighttime Habits That Will Set You Up For a Better Tomorrow

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Most people would benefit from getting more sleep or at least better sleep. Having a productive day starts with the sleep you get the night before. These 4 simple steps will help you get better sleep and promote healthy living by allowing your body and mind to relax before bed.

nighttime habits

At NOAH, we’ll work with you and your family to choose the best path for overall health and wellness. Learn more about our services and see how a NOAH provider can help you get better sleep and support your health and wellness goals.

Childhood Obesity Awareness Month – Tips to Stay Healthy

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By Dr. Mason Wedel, MD PGY1

September is National Childhood Obesity Month, a time to raise awareness of this growing concern for children. Obesity is a major public health problem for children everywhere, putting them at higher risk for other chronic medical conditions such as diabetes and asthma. Having obesity as a child also makes children more likely to become obese adults.

“About 1 in 5 (19%) of children are obese today.”

According to the Centers for Disease Control and Prevention

Here are some tips to prevent or combat childhood obesity:

  • Eat More Fruits and Vegetables – serve more fruits and vegetables at meals and as snacks. Decrease the amount of high fat and sugary foods.
  • Stay Active – children are recommended to get 60 minutes or more physical activity DAILY. Include running, jumping, walking, bike riding as well as muscle strengthening exercises such as push ups.
  • Drink More Water – always encourage more water and make it available at all times instead of high sugar drinks such as soda. Limit juice intake.
  • Ensure Adequate Sleep – follow a sleep schedule by going to sleep and waking up at the same time each day, even on weekends. Remove electronics from bedroom and make sure the bedroom is quiet and dark.

These tips will help your child have more energy, control their weight, strengthen their bones, increase their self-esteem and live an overall healthier life. Be sure to have a medical home for your entire family and talk with your child’s doctor about any concerns like childhood obesity. Follow these tips daily and help stop the rising number of children with obesity.

Suicide Prevention Month

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By Cody Randel, PA-C

September is suicide prevention month, an important time to share resources and experiences to try and bring attention to a highly stigmatized topic. This month is when we reach out to those affected by suicide, raise awareness, and connect people with suicidal ideation to treatment and other services. It is also necessary to involve friends and family in the conversation and to make sure everyone has access to the resources they need to talk about suicide prevention.

When people seek professional help for depression, anxiety, and/or helplessness, they are far too often met with challenges like affordability, geographical access, privacy and safety, and not knowing what resources are available to them.

Most people who die by suicide had a diagnosable mental health condition.

Suicide Warning Signs

  1. Talking about – experiencing unbearable pain, feeling trapped, killing themselves, having no reason to live, being a burden to others.
  2. Behavior – Withdrawing from activities, acting recklessly, visiting or calling people to say goodbye, increased use of drugs and/or alcohol, isolating from friends and family, aggression, giving away possessions, researching suicide methods.
  3. Mood – Depression, rage, irritability, anxiety, lack of interest, humiliation.

Suicide Prevention Resources

Find a Mental Health Provider:
– findtreatment.samhsa.gov
– mentalhealthamerica.net/finding-help
– Text TALK to 741741; text with a trained crisis counselor from the Crisis Text Line 24/7

Visit:
– Your Primary Care Provider. If you don’t have one, NOAH can help.
– Your Mental Health Professional
– Walk-in Clinic
– Emergency Department
– Urgent Care Center

Call:
– National Suicide Prevention Lifeline 1-800-273-TALK (8255)
– 911 for Emergencies
– National Suicide Helpline: 800-273-8255
– Trans Lifeline: 877-565-8860
– The Trevor Project: 866-488-7386
– RAINN: 800-656-4673

Suicide prevention is a critical issue every day of the year. If you or someone you know is struggling, this is not something to face alone. Reach out to the NOAH team to learn more about our services.

*sources: NAMI, afsp.org/respources, American Foundation for Suicide Prevention, TWLOHA

Food Safety Education Month

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By Brandon Bolton, RDN

September is Food Safety Education Month. It is a time to bring awareness to food safety and to learn more about foodborne illnesses (also known as food poisoning). There are steps that we can all take to help keep food safe and prevent food poisoning.

“An estimated 48 million Americans get sick from food poisoning every year.”

Centers for Disease and Control

Common symptoms of food poisoning include, but are not limited to:

  • an upset stomach
  • stomach cramps
  • nausea
  • vomiting
  • fever
  • dehydration

Food poisoning can lead to hospitalization, and some groups of people are even more likely to get sick from eating unsafe food. These groups include adults aged 65 and older, young children under 5 years old, people with pre-existing health conditions, and pregnant women. While these groups may be at higher risk of getting sick, food safety is important for everyone!

The CDC recommends following these four steps when you prepare and handle your food:

  1. Clean – Wash hands, surfaces, utensils, and equipment that you use to cook. Wash your hands often, especially before you prepare and eat foods, for at least 20 seconds with soap and water.
  2. Separate – Raw meat, poultry, seafood, and eggs should be separated from your cooked foods and fresh produce. Be sure to use different cutting boards, knives, and utensils when working with and preparing raw foods and fresh produce. This can help prevent cross-contamination. These foods should also be stored separately in the refrigerator, with raw meats being stored on the bottom shelf.
  3. Cook – Use a food thermometer to make sure you are cooking your foods to the proper internal temperature, which will kill harmful germs and bacteria. To see the appropriate minimum cooking temperatures, look at these food safety charts.
  4. Chill – Refrigerate perishable foods and leftovers within two hours. If food is exposed to temperatures greater than 90 degrees, it should be refrigerated within one hour.

Following these four steps can help protect you and your family from foodborne illness. You can also visit the Centers for Disease Control and Prevention for more information, and don’t forget to reach out to your NOAH dietitians with any questions regarding food safety!

Need a Sports Physical? What to Know Before You Go

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By Camilyn Tinoco, PA-C

With a new school year comes the excitement of fall sports. Participating in sports is not just a great way to improve health and physical fitness but also an opportunity to socialize and interact with other people in a wholesome setting!

Though most athletic activities have been suspended due to the COVID-19 pandemic, Arizona Interscholastic Association Executive Director David Hines says “We’re going to do everything we can to have some type of a season for all of our kids.”

With hopes that athletics will be able to resume in some form, it is important to obtain a sports physical before the season begins.

What is a sports physical and why is it important?

A sports physical includes a detailed medical history and physical exam which helps medical professionals decide if you can safely participate in a specific sport. Even though they can seem like a burden to obtain, they are incredibly important for making sure you are ready to go before practicing or playing in a big game. For example, a sports physical can help assess more common issues like concussions, hernias, or asthma. They can also help screen for potentially life- threatening issues like a cardiac abnormality. Most states require all students to complete a sports physical before being able to play; however, even if it is not required, a sports physical is important and encouraged. If you have questions, you can always ask your child’s pediatrician or your primary care doctor. If you don’t have one yet, NOAH can help you have a medical home.

What exactly happens during a sports physical?

There will be a list of medical history questions that you should fill out on the form prior to your appointment. Answer these to the best of your knowledge based off your personal and family history. If you have questions, bring them to your appointment and your provider will help guide you through the questions. It is very important to get a good history as this is one of the most important parts of the physical in ensuring you are safe to win that big game. We encourage you to ask family members about any family history questions you might not know the answer to.
When you come in for your physical, first, you will have your vitals taken to determine blood pressure, heart rate, height and weight. This is followed by an eye exam to assess vision. Once you are brought to the exam room, we will review your responses and likely ask some additional questions. Then we perform the physical exam checking things like your heart, lung abdomen, joints, etc.
If all appears okay, you will then get the “go-ahead” to start practicing! Yay!

What if something is wrong?

If there is any abnormality or concern, your medical provider will make sure you are set up with the appropriate follow-up with them or a specialist to hopefully get you out on the field as soon as it is safe to do so. Sometimes it is a simple lab check or consultation with a specialist before you get the green light to join the team, so do not get discouraged! More likely than not, you will be able to participate after that extra clearance.

What now?

Now that you are cleared, go enjoy that healthy physical activity and meeting other people in whatever form that may be! Your physical is generally good for a year after which you should come back for an updated physical if you are going to participate in sports again. We wish you a healthy and fun season!