National Family Caregivers Month – Take Time for You

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November is a time to support and honor our nation’s caregivers as part of National Family Caregivers Month. These special individuals devote their lives to providing empathetic care for their family members or friends who are elderly, ill, or disabled. The demands of caregiving can be challenging, overwhelming, and tiresome. It can also be rewarding and fulfilling. Caregivers often give so much of themselves to those they care for, that they are often too tired to care for themselves.

Common family caregiver experiences may include:

  • Tiredness – Most individuals caring for a loved one also work outside of the home in addition to their caregiving responsibilities.
  • Depression – The demands of jugging multiple responsibilities or seeing your loved one age or change due to illness or varied ability can be upsetting. There is no shame in feeling upset or overwhelmed.
  • Diminished relationships – Caregiving is not a 9-5 job. A loved one may need care around the clock. The emotional, physical, and time demands of care giving may interfere with other relationships.
  • Lack of self care – Caregivers often neglect their own self-care in order to provide for their loved one. This can include not attending medical appointments and not participating in leisure activities.

Caregivers care for their loved ones due to a sense of responsibility, a cultural norm, self-fulfillment, and love. We honor those who provide and recognize the increased difficulty of caregiving, especially since the Covid pandemic.

If you are a family caregiver, here are some useful tips:

  • Seek support from other caregivers: If you have others that are willing to help try to be open to splitting responsibilities. You do not have to do this alone. Also be sure to check out Family Caregiver Support Groups.
  • Increase your own self-care: Make your own mental and physical health a priority and reach out to your physician or mental health counselor if needed.
  • Take a break when you can: Whether it’s a quick nap, sleeping in, or doing something that is relaxing, be sure to take time for yourself.
  • Give yourself credit: You are doing one of the toughest jobs out there. Don’t forget to acknowledge something that went well for you each day and look to that when you need a pick-me-up.

Join us in acknowledging families who are often caregiving for loved ones all day, every day. That means around-the-clock dedication, organization, responsibility, scheduling, and hands-on care. Family caregivers do tremendous work for their family member, neighbor or friend and they deserve support and appreciation. Our team of mental health providers can offer some helpful tools to help. Call 480-882-4545 to schedule an appointment with a NOAH provider.

Sources

  1. National Alliance for Caregiving and AARP. Caregiving in the US 2020. Found on the internet at https://www.caregiving.org/research/caregiving-in-the-us/caregiving-in-the-us-2020/
  2. AARP. Valuing the Invaluable 2019 Update: Charting a Path Forward. AARP Public Policy Institute. Nov. 14, 2019. Found on the internet at https://www.aarp.org/ppi/info-2015/valuing-the-invaluable-2015-update.html

Changing the Face of Men’s Health This Movember

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Every November, a global phenomenon known as “Movember” takes place, transforming the faces of men around the world. While it might look like a fun excuse for men to grow facial hair, it carries a much more significant message. Movember is a movement that aims to raise awareness and funds for men’s health issues, particularly prostate cancer, testicular cancer, and mental health. 

Origins of Movember

The concept of Movember began in Melbourne, Australia, in 2003 when a group of friends decided to grow mustaches for a good cause. The idea was simple: men would start clean-shaven on the first day of November and grow a mustache for the entire month, using their facial hair as a conversation starter to raise awareness about men’s health issues.

Over the years, the Movember movement expanded worldwide. What initially started as a small initiative, soon gained international recognition, attracting millions of participants, or “Mo Bros,” and “Mo Sistas” who support the cause.

Raising Awareness for Men’s Health

Movember serves as a tool to spark conversations about men’s health issues. It encourages open dialogue about subjects that are often overlooked or stigmatized. By growing a mustache, men become walking billboards for these important conversations. 

Prostate cancer and testicular cancer are two of the most common types of cancer in men. Movember aims to raise awareness about the importance of early detection and regular check-ups. In addition to raising awareness about physical health issues, Movember is a time to promote mental health. Men often face unique challenges when it comes to mental well-being, including societal pressures to “be tough” and a lack of open conversations about their emotional struggles. Movember serves as a reminder for men to reach out and seek help when needed, reminding them that it’s okay not to be okay.

Participation and Support

Participating in Movember is easy and fun. Men can start the month clean-shaven and document their mustache-growing journey on social media. 

Movember is not just about growing facial hair; it’s a symbol of solidarity and a call to action for men’s health. So, this November, grow that mustache and join the global movement to change the face of men’s health. For additional men’s health and wellness tips, schedule an appointment with your NOAH provider.

Prebiotics and Probiotics: Uncovering Your Digestive Health

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By Jason Pawloski, RDN | Registered Dietitian

Let’s talk more about gut health! By gut health, I mean the gastrointestinal tract and primarily speaking of the small and large intestines. 

Probiotics 

You might have heard about probiotics before. These are special kinds of bacteria that are good for the human body. There are many different types of these helpful bacteria living in our intestines, and we call them the “gut microbiome.”

Not only do these friendly strains of bacteria directly protect the gut obstacles with a layer of mucus and help to crowd out problematic “pathogenic” bacteria, but this protective physical layer also helps maintain the integrity of the gut lining. In other words, this additional layer of a physical gut obstacles further helps preserve the “tight junctions” that keep our intestinal cells and immune system functioning well.

There’s still a lot we don’t know about probiotics, like which types are best for each person. But some types, like Lactobacilli and Bifidobacteria, seem to be good for our health.

Did you know that certain strains of bacteria (i.e. probiotics) help to produce and regulate:

  • Short-chain fatty acids – helps regulate metabolism of blood glucose (sugar) and fats
  • B vitamins and vitamin K
  • Neurotransmitters (serotonin, dopamine, GABA, and glutamate)
  • Hormones 

Prebiotics

On the other hand, are certain fibers found in various foods, that have been shown to serve as a direct source of energy for the protective probiotics. In other words, humans do not digest fibers or prebiotics, however, the critically important probiotics do need fiber (provided regularly in the foods we eat daily) and do digest these fibers. In turn, these prebiotic fibers directly help to fuel the probiotics and help with all the roles listed above in bullet points.

So, perhaps instead of commonly asking “are you eating healthful and balanced?”, we should be asking “are you fueling your gut well?”.  Schedule an appointment with a NOAH Registered Dietitian for more education on how to manage a healthy gut.

HalloweenTeethTips

👻 5 Halloween Tooth-Friendly Tips 🎃

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These mouth-friendly reminders will be helpful for everyone to follow on Halloween or anytime there are plenty of yummy sweet treats around.

Tips:

1 – Consume treats in moderation, especially while out on the candy hunt.

2 – Drink plenty of water to help flush those sugar buggies out of your teeth.

3 – Allow you child to eat a few healthy choices after trick-or-treating and donate the rest.

4 – Brush your child’s teeth after eating their treats and before going to bed.

5 – Non-candy options like stickers, pencils, necklaces, and straws are great alternatives!

If you haven’t had a recent dental hygiene cleaning appointment, please call 480-882-4545 and schedule with one of our amazing Dentists. For more information about our dental services, go to https://noahhelps.org/services/dental/. 🦷 🪥

It’s Time For Your Flu Shot

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Flu season typically runs from October through February every year. One of the best ways to stay healthy is with the vaccine anytime during the flu season.

Flu symptoms include:

  • fever
  • fatigue
  • sore throat
  • body aches

5 common questions about the flu vaccine

  1. Can I get the flu shot? Everyone over the age of 6 months is eligible for the flu vaccine. This includes special populations such as pregnant women, adults with chronic health conditions, and those over 65 years old. Exceptions to the flu vaccine are very limited, and include children less than 6 months old and those who had severe allergic reactions to the flu vaccine. You may have heard that those with egg allergies cannot get the flu shot, but the CDC recommends that these individuals still get the vaccine, but they may need to be monitored briefly afterward in a healthcare setting for allergic symptoms. There are also egg-free vaccines available.
  2. Why do I have to get the flu shot every year? The influenza virus changes year to year, so the flu vaccine you got last year likely will not protect you from the specific strain that is widespread this year. Researchers develop vaccines that will fight this year’s particular strain of the virus to maximize your protection. In addition, your immunity decreases over time so getting the vaccine annually helps build up your immunity again.
  3. When should I get the vaccine? The influenza virus is seasonal, typically starting in mid-October and peaking in winter. Your body will produce sufficient antibodies within two weeks after getting the vaccine. This is why the CDC recommends getting your flu shot sometime between September and late October. However, it’s never too late to get one, even past October. Flu shots will continue to be available well into winter and can protect you from the remainder of the flu season.
  4. Why do I feel like I have the flu after getting the shot? The flu vaccine contains an inactivated strain of the virus, meaning it cannot cause the flu but it does trigger your body’s immune response. This can result in body aches or a low-grade fever, but these symptoms are significantly less severe than those caused by the actual flu virus and resolve in 1-2 days, if present at all.
  5. How will the flu season be affected by COVID? Getting the flu shot is important every year, but especially with COVID still present in the community. With the risk of COVID, the flu and RSV, it is even more important to protect yourself by being vaccinated against the flu and reducing the risk of hospitalization this winter. The flu shot will not make you more or less susceptible to COVID since the viruses are completely separate.

Getting vaccinated not only helps protect you but also helps protect your community and ease the burden on hospitals and the healthcare industry. Flu shots are currently available at NOAH clinics, so schedule an appointment today.

Watch Out! Tips to Stay Safe from Ticks and Mosquitoes

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Autumn has arrived, signaling the arrival of cooler temperatures, pumpkin patches, haunted houses, and a plethora of outdoor activities that us Arizonans eagerly anticipate. However, it’s important to remember that during the wet and warm months spanning from late spring through fall, mosquitoes and ticks become more active. So, before embarking on your autumn adventures, it’s wise to consider these tips to ensure your family’s well-being while enjoying the great outdoors this season.

Protect yourself from ticks

Tickers are carriers of diseases like Lyme disease and are usually found in high grass or wooded areas. Before you go outdoors:

  • Wear long-sleeved shirts and tuck your pants into your socks to prevent ticks from biting
  • Wear light-colored clothes to spot ticks easily
  • Use insect repellent

After you come indoors

  • Check your clothing for ticks
  • Examine gear and pets
  • Shower soon after being outdoors

If you find a tick attached to your skin, simply remove the tick as soon as possible. There are several tick removal devices on the market, but a plain set of fine-tipped tweezers works very well. If you develop a rash or fever within several weeks of removing a tick, see your NOAH healthcare provider.

 Protect yourself from mosquito bites

West Nile virus (WNV) is spread to people through the bite of an infected mosquito. Because it is a virus, there is no cure for this infection. Before you go outdoors:

  • Wear loose-fitting, long-sleeved shirts and pants
  • Use 0.5% permethrin to treat clothing and gear or buy permethrin-treated clothing and gear

While outdoors

  • Sleep under a mosquito net if outside or when screened rooms are not available
  • Avoid standing water such as puddles, bird baths, and pools
  • Cover strollers and baby carriers with mosquito netting

Eight out of ten people infected with West Nile virus do not develop any symptoms. If you think you or a family member might have West Nile virus disease, talk with your NOAH health care provider.

By following these simple precautions, you can ensure your family’s well-being and make the most of the great outdoors this fall. For more outdoor safety tips to keep you and your family healthy, schedule an appointment with your NOAH provider today.

Stepping up to 4,000: The Path to a Healthier You!

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For decades the phrase of “10,000 steps a day” has echoed through the world of fitness and health. It has been the gold standard, a universal goal for those seeking a healthier lifestyle. But what if we told you that you can achieve significant health benefits with just 4,000 steps a day? Recent research suggests that you don’t need to aim for the sky-high 10,000 steps to reap the rewards of walking.

History

The idea of walking 10,000 steps daily was originally created as part of a clever marketing campaign ahead of the 1964 Tokyo Olympics. A pedometer, known as the “manpo-kei” or the “10,000 steps meter,” was introduced to the public. Its name was based on the Japanese character for 10,000, which resembles a person walking. Over time, this concept expanded across borders and became the standard fitness goal for many around the world. 

Japanese character for 10,000, which resembles a person walking.

However, a new study published in the European Journal of Preventive Cardiology challenges the long-held idea that 10,000 steps are necessary to live a healthy life.

The study explored the health benefits of walking up to 20,000 steps a day. Surprisingly, the study found that around 4,000 steps per day were associated with a “significant” reduction in the risk of early death. However, the most significant impact on health occurred when people walked over 7,000 steps a day, with the maximum benefits observed at around 20,000 steps.

So, if the idea of achieving 10,000 steps a day feels overwhelming, rest assured that you can make a difference in your health with just 4,000 steps. Remember, the most important aspect is not hitting a specific number, but trying to stay active. Walking is a simple, yet powerful way to invest in your health, and the evidence suggests that every step counts towards a longer and healthier life. 

Take the first step towards a healthier you and schedule an appointment with your NOAH provider today. 

National Youth Suicide Prevention Week

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Did you know suicide is the second leading cause of death for individuals ages 10-24? Youth suicide statistics cannot be ignored as they have greatly increased over the last decade. Ten teenagers out of 100,000 decide to commit suicide. Females attempt suicide at a rate of nearly 3-times that of males. However, males die by suicide at a rate of nearly 3-times that of females. Suicide prevention is a critical health topic for young people in the U.S.

Who is at high risk for suicide?

Adverse Childhood Experiences (also known as ACES) can include neglect, abuse, experiencing violence, substance abuse, divorce, incarceration of a family member, or poverty. Experiencing ACES has been shown to negatively affect physical and mental health over time and can occur across generations. This is particularly troublesome for youth who have had limited access to healthcare. Youth who have one or more ACES are at higher risk for suicide. Native Americans and Alaskan Indians have the highest rates of suicide by ethnic group.

What are the warning signs?

It is not always possible to recognize the warning signs in those thinking about suicide. Some common signs to watch for include: 

  • Talking or writing about death
  • Expressing hopelessness about the future
  • Withdrawing from family or friends
  • Increased drug/alcohol use
  • Giving away personal possessions
  • Engaging in self-harming behaviors
  • Participating in dangerous activities
  • Significant change in mood or behavior

How to support someone who is experiencing suicidal thoughts:

  1. Talk with them about their suicidal thoughts as it can help them process their emotions. 
  2. Try to acknowledge their feelings, fears, sadness, or pain.
  3. Provide reassurance but do not dismiss the problem. You may ask if they are thinking about hurting themselves or taking their own life, and if they have a plan.
  4. Be sure the person does not have access to any lethal weapons or medications and immediately inform adults or caregivers. 
  5. Try to avoid panicking or offering too much advice. 
  6. Provide contact information for the crisis line(s) and assist them to call if necessary. 

Professionals like the counselors or psychiatrists at NOAH are great resources for ongoing support and safety planning.

If you or someone you know is experiencing a crisis, reach out to one of the following resources for help:

  • National Suicide Prevention Lifeline: Call, text, or chat: 988
  • Crisis Text Line: text HOME to 741741
  • Maricopa County Crisis Line: 800-631-1314
  • Teen Life Line: Call or text 602-248-TEEN (8336)

Should I Enroll in Counseling?

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Whether it’s on television, in the movies, or on social media, only ‘certain people’ are seen meeting with a mental health professional. This has led many to think that you have to experience some kind of crisis, be on the edge of a breakdown, or feel like “a crazy person,” to get yourself into counseling but that isn’t always the case. Counseling is not just for those extreme cases. In fact, meeting with a counselor regularly can help develop good mental health habits. Reaching out for help does not have to be a last resort. One of the best ways to maintain your mental health is to find a professional provider that specializes in areas you would benefit from. The question of whether or not you should enroll in counseling is a decision based on how you are feeling at the moment. What signs should you pay attention to that might encourage you to make that call and schedule an appointment with a counselor?

Here are five common signs that might help you decide if you should enroll in counseling.

  1. Feeling “not yourself.” We all have times where our mood is “off,” and we turn to things that help us feel better but when we begin to think, “this isn’t like me,” you may need to take a closer look. Sometimes we feel sad, angry or annoyed with things that happen but when it gets to a point where you conclude that this is out of your ordinary, it could be something more than just everyday emotions.
  2. You can’t do the things you like to do. Having hobbies or activities that you love to do can be a great way to balance your mental health, but it is important to look for signs that the way you are feeling is making it difficult or impossible to do them anymore. Again, if it is unlike you and you find it more and more difficult to get out, have fun or be social then you should reach out to get screened or assessed for possible mental health concerns.
  3. Using drugs, alcohol, food or sex to feel better. Just like having hobbies that can help us feel better, sometimes we engage in unhealthy habits to do the same thing and that is never a good idea. If you find yourself using drugs, alcohol, food or sex to feel better, have the desire to cut back, or it is impacting your daily life then beginning counseling could be helpful to make sure you reduce the long term negative effects.
  4. You’ve lost someone or something important to you. Perhaps your family or culture has certain rituals, traditions or expectations when it comes to the death of a loved one. Human beings adapt very well and sometimes your natural support system are all you need to get through loss, but other times, it could be a good idea to reach out for counseling for support with adjusting to the unexpected change. Remember, loss isn’t just about death. It could be a separation or break up, moving, or losing your job.
  5. Something emotionally distressing has happened. This can be any event that you thought was awful, scary or threatening like an accident, injury, sudden death, abuse, violence, and/or a natural disaster. Experiencing events like these are linked to a higher risk of substance use, chronic health problems, and mental health disorders like depression or anxiety. The sooner you reach out for help to get through events like these the better you will be, but remember it is never too late.

If you are experiencing any of these signs, our expert counseling team at NOAH is here to help. The most important thing to remember is that counseling is for anyone. At NOAH we are trying to stop the stigma that counseling is only for severe situations. Talking to a mental health professional regularly is like going to the gym for your mind. Having someone that you trust, that has professional exerience, and is there for you when you need them is a great feeling. Once you go to counseling a few times, you may begin to notice a positive difference in your mood or even a desire to do the things you once used to love to do.

As always, if you, or anyone has thoughts or feelings of wanting to hurt themselves please reach out as quickly as you can. Remember, through reaching out for help you are just taking care of your mental health, and taking care of your mental health is just as essential as taking care of your physical health. Call 480-882-4545 to schedule an appointment with a NOAH provider today.

Call or text 988 if you are in distress. The 988 Suicide and Crisis Lifeline is available 24/7 and is free to anyone experiencing crisis.

Helpful Tips to Celebrate Healthy Aging Month

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Let’s face it, we are all aging. So, how do we age gracefully? How do we mindfully incorporate wellness into our lives so that as we age, we do so healthfully? Well, for starters, let’s kick the month of September off by celebrating Healthy Aging Month. Let’s accept the fact that yes, it’s going to happen, we will age, and we will become the best version of ourselves by incorporating daily habits like exercise, eating foods that are beneficial to our overall health, and getting enough sleep. 

The keywords here are routine, mindfulness, and wellness. The next step is to try some helpful tips that are easy enough to remember and adapt to your current lifestyle.

Exercise

Daily physical activity is one of the most important things you can do for your overall health, especially as you age. It can prevent and delay various health-related illnesses like diabetes, stroke, or heart disease. The Centers for Disease and Control recommend some exercise is better than none. I recommend focusing on these 4 types of exercise daily: stretching, balance, muscle building with weights, walking and/or running.

Nutrition

As we age, eating healthy foods can improve our overall well-being. Limiting sugar and processed carbohydrates can positively impact the way we feel. The U.S. Department of Agriculture – USDA, notes that proper nutrition may decrease the risk of developing chronic diseases such as diabetes, hypertension, high blood pressure, and heart disease. As we age, our nutritional needs may change. It is recommended that individuals over the age of 60 follow these guidelines:

  • Limit foods that contain processed sugar, saturated fats, and high levels of sodium.
  • Increase your daily protein totals by choosing foods that come from various sources like legumes, white fish, and chicken. Low-sugar, low-carb protein shakes, and protein waters are also good alternatives to help ensure you are consuming enough protein per day.
  • Consume nutrients your body depends on, including potassium, calcium, vitamin D, and B12. A good multivitamin can be beneficial in addition to eating plenty of fruits and vegetables. Fiber is also very important to consume and can help move food through your digestive tract.
  • Drink water first thing in the morning. There are varying concepts on how much water is needed per day. A good rule of thumb is to take your total weight and divide it in half. That number is the amount of water your body may need per day in order to stay hydrated. Other drink options may include low or fat-free milk, including lactose-free, soy, oat, and almond beverages. Limit or omit entirely beverages that contain sodium and sugars.
  • Eat from all 5 food groups. Learn how much to eat and find out how many calories you need each day to help you maintain energy using the MyPlate Plan.

When it’s time to enjoy a meal or snack, try not to sit on the couch in front of the television. Instead, practice mindfulness. Sit at the table, eat your protein and/or veggies first, then eat your carbohydrates. Chew each bite well and enjoy the flavors and aromas. This will help your body properly digest your food and it will help you stay full longer.

Sleep

Researchers estimate that between 40-70% of older adults have chronic sleep issues. Chronic sleep problems can significantly interfere with other adults’ daily activities and reduce their quality of life. There are several sleep issues that are especially common in older adults.

  • Pain
  • Nighttime Urination
  • Daytime drowsiness
  • Sleep apnea

By developing proper sleep hygiene habits, we may improve our overall quality of sleep. Start in the bedroom by creating an environment that is comfortable and free of disruptions. Follow a daily routine that consists of:

  • Sticking to a fixed wake-up time and bedtime.
  • If a nap is needed, try to take them earlier in the day limit the time.
  • Follow a nightly routine that helps your body know when it’s time for bed.

It’s easy to get caught up with life and develop less beneficial habits. When that happens, we tend to forget to take care of ourselves. Healthy Aging Month is a gentle reminder that we can’t help others until we help ourselves. The importance of following a healthy lifestyle ensures we age comfortably and confidently. Give these tips a try and mindfully build a new wellness routine that works best for you.

For more wellness and health tips, schedule an appointment with your NOAH provider today.