Four Corner Healthy Living - Mental Health 2017

October 2017 w

MENTAL HEALTH

Growth After Suicide Shattering

October 10TH is Mental Health Day!

Mental Health 04 05

A team of community 06 members can empower 07 you to make better, 08 10 11 healthy choices.

CHIEF EXECUTIVE OFFICER DOUGLAS BENNETT VICE PRESIDENT OF ADVERTISING DAVID HABRAT DIRECTOR OF CREATIVE SERVICES TODD BARTZ MANAGER OF CREATIVE SERVICES TAD SMITH SPECIAL SECTIONS EDITOR HUNTER HARRELL DESIGNER CHRISTIAN RIDINGS ADVERTISING DESIGN/PREPRESS CHRISTIAN RIDINGS MICHELLE MARTIN JUSTIN MEEK RYAN BROWN SAMUEL LINDSAY ADVERTISING SALES REPS COLLEEN DONLEY SHAWNA LONG EMILY ROOS TERESSA NELSON KELLY BULKLEY TANA BOWEN FAITH HARMON SEAN MORIARTY

Letter from the Editor Mental health: The big picture Addressing mental health in America Shattering stigmas Changes cause concern Alleviate anxiety Recognizing depression

12 14 16

Preventing suicides

18 29 20

Brain foods boost mood

22 24 26 28 31

Post-traumatic growth

Reach out to resources 10 tips to improve mental health Autism myths Understanding Alzheimers Postpartum depression More than a smile Balance mind, body, spirit More stress, more problems

“Never give up on someone with mental illness. When ‘I’ is replaced with ‘we,’ illness becomes wellness.”

— SHANNON L ALDER

The Durango Herald uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason.

To verify specific information, refer to the organization or business noted.

To view the online version of this guide, visit: www.durangoherald.com

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October 2017 | Four Corners Healthy Living | 3

From our editor Welcome back.

Durango’s ONLY Compounding Pharmacy

Thanks for reading! This year, experts in the health industry have shared advice on meeting health goals, holistic practices and taking an active part in the aging process.

Though most people think pink in October, the first week of the month is National Mental Illness Awareness Week, and October 10 is World Mental Health Day. And frankly, people usually tell their loved ones if they have cancer.

However, we can not say the same for those that struggle with mental health. That’s why we wanted to highlight mental health in this issue of Healthy Living.

If struggling with one’s own center of function seems silly, remember those that struggle with mental illness probably tell themselves the same thing. In this issue, you can read how that stigma, whether internal or external, also prevents people from realizing recovery is an option.

In this section, you will also find insight from professionals on dementia, recognizing depression and suicide prevention. Though there are more than 200 forms of mental illness, you can learn more about the five major categories of mental conditions including anxiety disorders, mood disorders, psychotic disorders, dementia and eating disorders through infographics.

To promote self-care, we include natural mood boosting tips, healthy foods to balance mind and body and highlight multiple approaches to seeking treatment for mental illness, such as group therapy.

Hopefully, you’ll learn something new about mental health. From there, I hope we can start a discussion about what it means to support and encourage each other along the way.

Namaste,

• Locally owned and operated • Traditional and compounded prescriptions • Medical equipment and in-town delivery (call for details) For Your HealtH and Well Being WE DELIVER

If you have suggestions for themes or stories you’d like to see in 2018 Healthy Living, please contact Hunter Harrell at:

970-375-7711 •rivergatepharmacy.com Located in the Rivergate Medical Office Building • 575 Rivergate Ln. #111, Durango

4 | Four Corners Healthy Living | October 2017

specialsections@bcimendia.com.

Mental health: The big picture Mental health facts in the United States Fact: 43.8 million adults experience mental illness in a given year 1 in 5 adults in the United States experience a mental illness.

Nearly 1 in 25 (10 million) adults in the United States live with a serious mental illness.

One-half of all chronic illness begins by the age of 14; three-quaters by the age of 24 Impact Consequences MENTAL HEALTH

ADDICTION DISORDER

10.2 Million

10.2 million adults have co-occurring mental health and addiction disorders.

26%

26 percent of homeless adults staying in shelters live with serious mental illness.

24%

24 percent state prisoners have “a recent history of a mental health condition.�

1st

Depression is the leading cause of disability worldwide.

-$193 Billion

Serious mental illness cost the United States $193.2 billion in lost earning every year.

90%

90 percent of those who die by suicide have an underlying mental illness.

Ways to get help

Treatment in the U.S. Patients often use a combination of treatment options to find what works for them.

Medication

Support groups

Psychotherapy

Brain stimulation therapies

Creative therapies, like animal therapy, are also options

Talk with your doctor

Connect with other individuals and families

Learn more about mental illness

October 2017 | Four Corners Healthy Living | 5

Addressing mental health Mental wellness is personal, community responsibility We have a personal responsibility to ourselves and to others to take care of our mental well-being so our families and communities continue to thrive. There is also a societal responsibility with respect to mental health and the care of those who are mentally ill.

As a health educator I am tasked with writing and editing a textbook that medical students read during their education in obstetrics and gynecology. A great deal of one’s ‘wellness’ has to do with mental health, and our country is regrettably ranked too low in terms of its health and wellness. A paragraph from the latest edition of the textbook I edit points this out: “This chapter of Essentials of Obstetrics and Gynecology is being revised (2016) at a time when the health and wellness of the population of the United States and some other developed countries of the world are being evaluated and questioned.

A recent study by the Harvard Business School conducted by Professor Michael Porter and his team ranked the United States only 70th in the world in terms of overall health and wellness. Despite the fact that the United States spends far more on health care (nearly 18 percent of gross domestic product or GDP) than any other nation, it continues to be ranked only about 37th out of 191 nations for health status and health system performance.

Further, the United States is ranked only 46th for average lifeexpectancy and 42nd for infant mortality by the World Health Organization (WHO). Clearly, the United States must strive to improve its standing on these and other measures of performance. This is especially important at a time when the health care delivery system enters the era of the Affordable Care Act (ACA), and efforts to provide care to all citizens at a reasonable cost are underway.”

The societal responsibility for mental health and the care of the mentally ill is currently under attack because it is expensive to provide.

Mental illness and drug addiction are frequently viewed as a ‘weakness of character’ rather than a real medical problem. However, this responsibility is far too important to ignore.

How much of the crime and violence today is due, at least in part, to a lack of mental well-being in our communities? The shortcomings of coverage for mental health, including drug addiction, makes the personal responsibility far more important.

We can advocate for better care and coverage for those who need the help and take better care of our own mental fitness. This can range from the fostering of religious belief and practice to more secular activities like exercise and meditation. Several studies now show that exercise for some is as effective as prescription medication for depression and anxiety. Organizing group walks and hiking activities helps our own mental and physical well-being as well as the others who join in.

Exercising does not have to be organized either. It can also be spontaneous for those of us who do not have a medical condition. As our nation becomes heavier and less healthy, our ‘built environment’ of elevators and escalators makes many of us less healthy every day. Use the stairwell to stay well. No buildings in Durango are higher than four stories, so there really is no excuse. There is no trouble parking when walking instead of driving. When these activities are repeated daily, individuals can enhance mental and physical well being for longevity.

Joseph C. Gambone, DO, MPH, fertility specialist.

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5 Types of mental illness and disability

Shattering stigmas Sharing stresses, secrets could help others seek treatment

Average onset age

11 years

Common diagnoses of mood disorders include depression and bipolar disorder.

Dementia

Disorders

& Psychotic Disorders

Schizophrenia

Mood

Disorders

Anxiety

Anxiety disorders cause people to experience distressing and frequent bouts of fear and apprehension.

AFFECTS

9.5% of

AMERICAN ADULTS Common Symptoms of schizophrenia: • Hearing voices • Social withdrawal • Hallucinations • Abnormal reasoning EQUALLY AFFECTED Dementia is distinguished by a disruption of consciousness, and changes in cognitive health, such as memory loss & motor skills.

LIFE SPAN LIFE SPAN

Disorders

with Alzheimer’s at time of diagnosis

Eating

One in five adults struggle with a mental illness, yet most do not seek treatment for their condition. That’s because these people face a serious public health and social justice issue alongside their plight. It’s time to talk about mental health, and what we can do to dismantle the degrading discussions about people with mental illness.

When a person is diagnosed with a chronic disease such as diabetes, they often turn to their religious communities, workplaces and schools for support. That’s not always the case when it comes to a mental illness. That’s because these communities are often silent in the mental health discussion.

Whether intentional or not, the silence leads those suffering from complications of their condition to also feel isolated or ashamed. Other times, the problem is not found in the silence. It’s found in words like crazy, paranoid, antisocial, spastic and weird. The labels, stereotypes and negative ideas that surround mental illness create a stigma.

Stigma prevents more than half of individuals suffering from chronic conditions from seeking help despite proven positive effects of treatment.

The other 50 percent kept their illness a secret for an average of eight to 10 years before beginning treatment.

Though people who struggle with mental illness must still overcome barriers to treatment such as cost and convenience, stigma is one problem that we can eliminate together with two tools: education and empathy.

Education is an important step in the ongoing process to shatter stigma, because it helps replace false stereotypes with accurate information. That begins with recognizing mental illnesses as biological disorders. People who currently hold this belief tend to have more positive attitudes toward mental illness and those who suffer from it.

Education provides people with opportunities for self-reflection, and clears the way for new discussions. By sharing research and facts about mental health, this tool helps us address the underlying cause of stigma.

Empathy is the second tool that we can use to reduce stigma. If we expect to eliminate stigma, the language used in talks about mental illness must change. It’s rude to use phrases like “he is bipolar” or “she’s schizophrenic.” Instead, strive to use person-first language such as “he has bipolar disorder,” to differentiate the person from the disease.

Moreover, avoid using terms to demonstrate behavior of someone who is not mentally ill, such as “she’s so OCD about laundry.”

Through education and empathy, we can ensure more people feel comfortable seeking treatment, showing them that recovery is possible.

Disorders

BY HUNTER HARRELL

similar age, no dementia

Eating disorders are very serious, chronic conditions that can be lifethreatening if left untreated.

FEMALE MALE Anorexia/Bulimia

Binge Eating

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Changes could be warnings Get crisis care now

Whole person screenings check for emotional distress and physical concerns Your body gives you warnings when something is not right. A deep cough, painful earache or sore tooth are mild signs that can worsen over time if left untreated.

There are also warnings when emotions are out of balance. Never ignore symptoms such as drastic changes in mood, behavior or sleeping habits. It’s important to speak up and tell healthcare providers what is going on so they can respond to early signs of distress and prevent them from getting worse. Early intervention also helps people be aware of the support that is available in times of crisis.

Whole person screenings are a regular part of preventive care at Axis Health System’s integrated clinics. They include written questions on physical and mental health.

Cortez Integrated Healthcare and La Plata Integrated Healthcare give screenings to all patients – regardless of the reason for their visit – as a way for providers to get a snapshot of overall health.

The screenings are given in the waiting room, before a patient meets with providers for the first time; and follow-ups are recorded at six-month intervals or as recommended.

The patient holds an electronic device that poses a series of multiple-choice questions on how they are feeling. Many questions allow patients to rate themselves on a scale of

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Axis Health System 24/7 Crisis Line: Call this hotline in a mental health or substance abuse crisis situation. You will be quickly connected to local services and a team will respond immediately.

(970) 246-5245 Acute Treatment Unit: This Crossroads at Grandview facility provides a secure and safe environment and is staffed with a psychiatrist, therapist, residential case managers and nurses. (970) 403-0180 Senior Reach: This is a program for La Plata County residents to offer support for the well-being, independence and dignity of older adults, including: shortterm counseling, connection and referral to resources, depression screening and short-term treatment, and support and education regarding Alzheimer’s/ dementia. (970) 335-2217

intensity or frequency.

The results of the screening are immediately delivered to the patient’s group of providers, which is called a care team. At the first visit, a patient will meet with all members of his/ her care team. Together, the providers and the patient discuss the results of the screening along with the patient’s wellness goals.

After the visit, the care team continues to collaborate during a daily “morning huddle.”

The care team may include a behavioral health provider, primary care provider, dental hygienist and other specialists who help patients with healthy lifestyle choices.

Pediatricians are also part of the team at Cortez Integrated Healthcare. Depending on which integrated clinic a patient chooses, the professionals on the care team will vary; but all Axis Health System clinics provide a wide variety of care and support.

The care team approach to treating the whole person helps reduce stigma around receiving behavioral healthcare. Patients can be discrete about their reason for a visit, because care teams treat all symptoms as whole person healthcare. A common misperception is that intervention is only

needed for people in crisis, or for those who have severe behavioral challenges. But everybody hurts sometimes. Feelings of anxiety and depression can be part of the human experience – especially during times of high stress, such as a divorce, moving to a new town or adjusting to parenthood or retirement. A regular whole person screening can offer support in health and sickness, at any stage or transition – for all of you.

Karla Sluis is a representative of Axis Health System, which provides quality healthcare across the lifespan in Montezuma, Dolores, La Plata, San Juan and Archuleta counties. AHS has nine locations in Southwest Colorado and offers primary, behavioral and oral healthcare. www.AXIShealthsystem.org

10 signs you may need a mental health check-up 1 Feeling very sad or withdrawn for more than two weeks at a time.

2 Seriously trying to harm or kill oneself or making plans to do so.

3 Severe out-of-control, risk-taking behaviors.

4 Sudden, overwhelming fear for no reason.

5 Not eating, throwing up or using laxatives to lose weight; significant weight loss or weight gain.

6 Seeing, hearing or believing things that are not real.

7 Repeatedly using drugs or alcohol.

8 Drastic changes in mood, behavior, personality or sleeping habits.

9 Extreme difficulty in concentrating or staying still.

10 Intense worries or fears that get in the way of daily activities.

Source: National Alliance on Mental Illness

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Call today to schedule your appointment.

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Lucia Arriola-Story, Au.D. Doctor of Audiology, ABA Certified, Member of the Tinnitus Practitioners Association

892 Cottonwood St, Ste 2 • Cortez • 970.565.4655 Also serving in Monticello and Blanding, UT October 2017 | Four Corners Healthy Living | 9

Natural ways to alleviate anxiety No one is immune to anxiety, which can be triggered by a number of factors. Many people who deal with anxiety can trace their episodes to family, finances or work, but other circumstances, including personal health or even fear of traveling, can lead to anxiety that’s difficult to manage.

According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the United States, affecting roughly 40 million adults age 18 and older. Anxiety also is a significant issue in Canada, where the Anxiety Disorders Association of Canada reports that such disorders are the most prevalent mental illness affecting Canadian adults. While many rely on prescription medication to treat their anxiety, those suffering from anxiety disorders may want to discuss natural alternatives to such medications with their physicians. The following are some natural ways to treat anxiety that may help anxiety sufferers deal with their disorder without the need for medication.

Chamomile: An ancient medicinal herb, chamomile is experiencing a resurgence of sorts. The dried flowers of chamomile contain many terpenoids and flavonoids that increase

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its medicinal properties. In fact, a study at the University of Pennsylvania Medical Center that examined the efficacy of chamomile at treating generalized anxiety disorder found that patients who took chamomile supplements for eight weeks experienced a significant decrease in their symptoms compared to those given a placebo.

Chamomile tea has grown increasingly popular in recent years, but those suffering from anxiety may want to discuss with their doctors chamomile supplements as a means to treating their anxiety.

Valerian: Used to treat insomnia, valerian is a sedative herb that is best taken at night.

Some people drink valerian tea to reduce their anxiety, but the aroma of valerian tea can be unpleasant. If that aroma is simply too pungent, valerian can be taken as a capsule or tincture. But thanks to its sedative compounds, valerian should really only be taken at night.

Exercise: Treating anxiety does not necessarily have to involve putting something into your body. Exercise can be an effective antidote to anxiety, especially for those people whose anxiety can be traced to their concerns about their long-term health.

Regular exercise improves mood and supports long-term health, and for some anxiety sufferers that’s enough to alleviate their condition. Even a relatively short 30-minute daily workout can be very effective at treating anxiety.

Omega-3 fatty acids: Omega-3 fatty acids can benefit the body in a variety of ways. Though most widely associated with promoting cardiovascular health, omega-3 fatty acids also have been linked to alleviating anxiety. In a 2011 study published in the journal Brain, Behavior, and Immunity, students who received omega-3 polyunsaturated fatty acids before an exam experienced a 20 percent reduction in anxiety symptoms over those who received a placebo. Sources of omega-3 fatty acids include salmon and other oily, coldwater fishes. Omega-3 fatty acid supplements also are available, but men and women should discuss such supplements and any potential side effects with their physicians before taking anything.

Anxiety is a significant concern for millions of people across the globe. But those suffering from anxiety may be able to treat their conditions naturally.

Recognizing depression Major depressive disorder (also referred to as depression) is the most common psychiatric illness in the general population. Its effects are far-reaching. Depression is associated with a high rate of disability, impaired social functioning and diminished occupational performance.

Depression puts a person at higher risk for suicide attempts. Despite its prevalence and functional impact, only around 50 percent of major depressive episodes are diagnosed and roughly 25 percent are adequately treated.

Why are these numbers so low? The answer is complicated. Stigma surrounding mental illness plays a role. Some perceive depression as a personal defect or weakness and are reluctant to discuss it with their healthcare providers. We should all strive to think of mental illness as just that: an illness. Depression is a biochemical imbalance in the body, much like diabetes or hypothyroidism. Seeking treatment for a disease is a strength and a necessary part of self-care. Ultimately, stigma is best addressed by education and open communication.

Another reason depression can be difficult to recognize is the wide range of presentations. One person with depression may describe ‘the window through which I see the world’ as changed, whereas another may describe ‘a funny feeling in my belly.’ One gentleman didn’t describe anything. A relative explained that he simply stopped getting out of bed and also stopped talking and eating. No two depressions are exactly alike, which makes the diagnosis challenging.

Common symptoms of depression: • Depressed mood most of the day, nearly every day. This is a noticeable shift from one’s normal outlook.

• Loss of interest or pleasure in most or all activities.

• Sleep changes. This can be sleeping less or more than usual.

• Appetite changes: recent weight loss or weight gain • Decreased ability to focus, think, or make decisions. Depression in the older population is sometimes referred to as ‘pseudodementia’ because the patient often feels as though dementia is setting in.

(This feeling subsides when the depression is adequately treated) • Feelings of guilt or worthlessness • Rumination on death or suicide If two or more of these symptoms occur the majority of the time, for a period of two weeks or longer, it is worth discussing with someone you trust. Tell a clinician in primary care, women’s health or pediatrics.

Discuss it with your school counselor. Talk to a social worker, therapist or psychiatrist. It is worth having evaluated. Many effective treatments for depression are available and recognition is the first step.

Let’s work together as a community to help direct people to resources where they can receive help and treatment. Let’s strive to support those who are having a difficult time, and let’s keep talking openly about mental illness.

Dr. Michael Washinsky is a general psychiatrist. He has a private practice in Durango that focuses on the treatment of adults. He also works at the Veterans Affairs Clinic in Durango.

Dr. Michael Washinsky GENERAL PSYCHIATRIST - DURANGO, COLORADO

ACCEPTING NEW PATIENTS

Now accepting insurance.

Please see our website for details: www.durangopsychiatrist.com 1800 E 3rd Ave · Ste 102 Durango, CO 81301

Phone: (970) 799-6911 Fax: (970) 360-5545

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SJBPH seeks to reduce suicides

Community must reaching out to reduce suicide Over the past decade, suicide rates have continually increased across the United States and in Colorado. In 2015 Colorado’s suicide rate was 19.4 per 100,000 residents, the seventh highest in the country, and our home of southwest Colorado has an even higher rate than the state average.

There is no one root cause of suicide and each death by suicide is unique to the individual’s circumstances. However, risk factors remain essentially the same; mental illness, substance abuse, previous suicide attempts, hopelessness, access to lethal means, recent loss of loved ones, unemployment and vulnerability to self-harm are just a few examples. Often family, friends, or acquaintances notice that victims have suffered from depression, especially when the victim is a young person.

Through Colorado State Innovation Model (SIM) Local Public Health funding, San Juan Basin Public Health (SJBPH) seeks to improve the behavioral health and wellness of communities located in Archuleta, La Plata, and San Juan counties through maximizing access to behavioral health preventive services, developing partnerships and building systems that support community-clinical linkages.

The main goal of the SIM project is to reduce the rate of completed and attempted suicide across the Southwest, especially targeting vulnerable sub-populations. SJBPH

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encourages community members to “Reach Out, Save a Life.” The whole community must act to prevent suicides. A key first step to suicide prevention is to take warning signs in our family and friends seriously. For instance, look out for drastic changes in behavior or the presence of entirely new behaviors. Be aware that many victims of suicide have experienced traumatic events, such as loss, or difficult change. To learn more about possible warning signs visit: https://afsp.org/about-suicide/riskfactors-and-warning-signs/.

If you’re concerned a friend or family member may be thinking about suicide, there are steps you can take to help. While these warning signs are not always an indication that someone is considering suicide, it is essential to begin a conversation that can lead to help and healing.

Reach out and ask directly if the person is thinking about suicide. While this is a very sensitive topic and you may be worried about offending someone, remember that most people who have considered suicide are later grateful for an intervention that saved their lives. The more directly you ask about suicide, the more confidence the person will have that you are willing to hear about their struggles and provide support. Be there to listen and have resources ready.

Help someone to stay safe and get additional help. If they are in danger, stay with them

and call for help such as local crisis providers, or 911. Call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) for support and to find resources in your area. It’s accessible 24/7, 365 days a year. For more information about ways to safeguard your home for a suicidal family member visit: https://www.hsph.harvard.edu/means-matter/ recommendations/families/ Call 911. If you or the person thinking about suicide is physically unsafe or if you are unsure what to do next call local police immediately.

Don’t hesitate. Remember that most efforts to persuade someone to choose safety instead of suicide will be met with agreement and relief. Don’t hesitate to reach out when you are concerned about someone. You may help save a life.

SJBPH is also working with a coalition of partner organizations on a new public health campaign called “Let’s Talk Colorado.” The campaign spotlights the stigma around mental illness so that the people who need this type of help are more likely to seek it. The campaign stresses that talking about mental illness and a person’s mental health struggles can “Save a Life,” so it’s worth dealing with some awkwardness or embarrassment at not knowing what to say. To learn more on how to get the conversation started visit www.letstalkco.org.

Additional national and local resources available 24/7: AXIS Health System Crisis Line: (970) 247-5245 Western Colorado Crisis Services: (844) 493-TALK (8255) or text TALK to 38255 Trevor Project LGBTQ Support/Lifeline: (866) 488-7386

For more information on how to help prevent suicide visit: https://www.colorado.gov/cdphe/how-you-can-help-prevent-suicide and http://www.sjbpublichealth.org

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Reach out to resources Many approaches to treatment for complex mental illnesses

BY HUNTER HARRELL

In the last decade, we have seen a greater push to care for the mind as much as we care for the body. That’s because mental illness can be overwhelming and takes a toll on an individual’s personality, thought process and social interactions.

There is still much to learn about mental illness, but a couple things are known. Though not preventable, mental illness is manageable. Also, a combination of genetic, biological, psychological and environmental factors play a role in mental health, which makes each individual case complex. Even the same diagnosis can differ dramatically from person to person, which is often why assessing mental health is an important first step when seeking treatment.

Half of people suffering from severe mental illness are not in denial of their reality, but rather avoid approaching treatment out of fear.

Some see the stigma associated with mental illness, while others fear judgement and rejection at work or home. However, studies show that early intervention and quality treatment increases the likelihood of recovery. Those that delay reaching out only increase resistance to treatment, allow symptoms to worsen and stifle recovery.

Where to start The correct diagnosis is the most important step in receiving proper care. This will involve speaking with a psychologist or psychiatrist.

There are multiple ways to connect with these professionals, including through referrals from an individual’s primary care physician. Insurance companies can provide lists of providers who accept one’s form of coverage as well.

Local health departments and nonprofit organizations will also help connect individuals with services and assistance to kick-start the process. Talking with a licensed professional about symptoms ensures an accurate diagnosis.

Available options Since mental illness is complex, treatment options vary. What works for one person may not work for another, meaning patients typically use a combination of therapies to manage symptoms. Some options include: Medication. Though it will not cure mental illness, medication helps manage symptoms.

Psychotherapy. This treatment involves exploring thoughts, feelings and behaviors to improve an individual’s well-being. When paired with medication, it is the most effective way to promote recovery.

Support groups. By listening to and learning from peers, support groups are a relaxed place for people to work toward the shared goal of recovery together.

ECT, TMS and other brain stimulation therapies. Though generally reserved for cases where medication and psychotherapy have not worked, brain stimulation therapies give those who suffer from chronic depression more options.

Other valid options for managing mental illness include creative therapies, such as equine therapy or even activities like coloring.

Replacing products used daily with natural alternatives is another option for managing stressors.

Taking action Reaching out to resources may be a hard thing to do for some, but there is information available for those who struggle with mental health at the click of a button. Don’t be discouraged if the first attempt at asking for help is uncomfortable or unsuccessful. Remember, recovery is a process and seeking treatment is the first step to progress.

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Find the right specialist

Don’t forget!

• Surround yourself with family and friends.

Ask your doctor or nurse to help you find a specialist and make your first appointment.

There may be a long wait for your first visit, so speak up if you need to see someone right away.

If the first mental health specialist you see isn’t a good fit, keep looking for one who works for you.

• Continue doing what you love: reading, sports, writing, nature walks, creating art, etc...

Navigating your insurance

Make your appointment count Be ready to talk about your health history and what you’re experiencing.

You may be asked to fill out a questionnaire describing your mental health experience.

Be clear about what you want and need to get better.

Ask the mental health specialist to explain treatment options so you understand the plan and what you need to do.

• Involve someone with experience to help.

• Call you insurance company to ask what mental health benefits are covered.

• To find a provider, visit your insurer’s website or call the number on your insurance card.

The more you know, the better you feel

Ask questions If I have thoughts that scare me what should I do?

How long will it take for me to feel better, a few days, weeks or months?

Do I have to take medication?

What does it help with?

What are the side effects?

Stay involved Keep a wellness log and monitor your progress.

• Talk to a counselor, social worker, nurse or trusted adult.

How often should we meet? What can I do between appointments if I need help?

Feel comfortable around your therapist Ask for changes if your treatment plan is not working for you.

Stick with it; most therapies and medication take time to work.

Your treatment plan may change, so be an active partner in the process.

Getting through it

Live well

• Try staying away from drugs and alcohol.

This is not always easy, so find strategies that work. Using drugs or alcohol to feel better is harmful to you.

Remember that you have control over living well.

Find a routine that includes a healthy diet, exercise and regular sleep patterns.

Stay close to your support network. Engage family, friends, teammates, and your faith community.

NAMI

Be realistic and • If you use alcohol or drugs, be honest and mindful or your needs tell your therapist or doctor because it and know your limits. affects your care plan.

NAMIcommunicate

• Stay positive. Surround yourself with positive messages, people and activities.

NAMIcommunicate

www.nami.org

October 2017 | Four Corners Healthy Living | 15

10 tips to improve mental health Natural ways to enhance your health

BY CELESTIA FRENCH

When life has you feeling out of sorts, there are little things you can do to help yourself feel significantly better. Psychologists widely agree on a “happiness formula” based on the research of psychologist, Sonja Lyubomirsky, stating that genes are responsible for roughly 50 percent of our happiness, and life circumstances make up for 10 percent. This means that 40 percent of your happiness can be determined by intentional activity—the things that you do and think on a daily basis.

So next time you’re feeling down, take heart and try one or any combination of these tips to give you a boost.

Get moving. When we exercise our brains release neurotransmitters called endorphins that combat feelings of pain and stress.

These brain chemicals can also strengthen our immune system and help modulate our appetites. Also, if quality sleep eludes you, good news! The American Academy of Sleep Medicine says exercise improves our sleep patterns and lowers anxiety. Check with your trusted medical practitioner before starting a new exercise regimen.

16 | Four Corners Healthy Living | October 2017

Rest well. According to the Harvard Medical School, studies in both adults and children suggest sleep problems may raise risk for, and even directly contribute to, the development of some psychiatric disorders such as anxiety, depression, bipolar disorder and attention deficit hyperactivity disorder (ADHD). But how much sleep is enough to contribute to our mental health? The National Sleep Foundation recommends that most adults should aim for between seven and nine hours of sleep per night. If you struggle with getting quality sleep, try minimizing or eliminating alcohol, caffeine and nicotine, all of which can disrupt your body’s sleep cycle.

Eat for a better mood. This is not a hall pass to reach for the nearest pint of ice cream or bag of chips. But there are certain foods that can help calm your mind and provide you with balanced energy. Focus on fresh, whole, unprocessed foods and eliminate processed foods, which can be laden with chemicals, unhealthy fats, and extra sugar. You will be amazed at how much better you feel. Do not skip meals, and to try to include a bit of protein, healthy fat and fiber with every meal.

This will help keep your blood sugar and energy stable throughout the day. For even more ideas, see the top five mood-boosting foods list.

Hydrate right. Your brain and body can’t function well when parched. The human brain is made up of about 75 percent water.

Dehydration affects the brain by slowing circulation of fresh oxygen and blood, which can alter how we think and feel. Aim for the Institute of Medicine’s daily water intake recommendation of about 13 cups for men and nine cups for women. Try to sneak in a few extra ounces if you exercise regularly or consume caffeine or alcohol, all of which can contribute to dehydration. Don’t like drinking flavorless water? Try a squeeze of fresh lemon or lime juice or steep some fresh fruit or herbs in your water glass to perk up your palate.

Focus on the good. The scientific community agrees that what we focus on grows. When we are able to find something in the world, or our lives, that makes us feel positive, we start to reprogram our brains

thoughts

to experience more positivity. This concept, called neuroplasticity, suggests that we can change how we experience the world, simply by focusing our attention on positive experiences and emotions. A brain that imprints positive emotions becomes more resilient, allowing you to bounce back more quickly from negative experiences and disappointments. When we focus on positive emotions, we minimize the release of stress hormones, which over time can lessen the negative physiological effects of stress.

Smile. The benefits of smiling are great.

The act of smiling activates your “feel good neurotransmitters” dopamine, endorphins and serotonin. These endorphins can function as a natural pain reliever and mood lifter, while helping lower your heart rate and blood pressure. Studies have also shown that you’re more attractive when you smile.

In a study at the Face Research Laboratory at the University of Aberdeen, Scotland, they found that both men and women were more attracted to images of people who made eye contact and smiled versus those who did not.

A fine reason to turn that frown upside-down!

Just breathe. Many of us live in a perpetual state of “fight or flight” mode, the stress response our body prepares to confront or avoid danger. The problem is, this continual taxation on one’s nervous system can directly lead to anxiety, depression and other health challenges. A very powerful tool to help calm and take control of our nervous system is deep breathing. To try belly breathing, breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs, so that your abdomen is fully expanded.

Now breathe out slowly through your mouth or nose. Repeat for at least 10 full cycles, or even up to 20 minutes. This tool is especially powerful when combined with progressive muscle relaxation, mindfulness meditation, yoga, tai chi, Qi Gong, repetitive prayer, and/or guided imagery. Add a high-quality essential oil to enhance your mood, like lavender to soothe nerves, or citrus to help lift your spirits.

Do a good deed. Ever heard of the “helper’s high?” It’s a concept, now being backed by science, that suggests altruism, or the desire to do good in this world, can contribute to our health and longevity. When we do good deeds, we reduce our own stress, including the physiological changes that occur when

just breathe

keep it simple...

we’re stressed. Many studies show that when we continually make positive contributions the “helper’s high” can actually overcome the stress response, for a positive overall effect on both our physical and mental health.

Clear clutter: If you’re ever feeling overwhelmed, an extremely powerful way to help ease the mind is to clear clutter. Start small. Clean out your purse, your car or clean off your desk. Pick a drawer to clean out and be amazed at how much lighter you feel.

Creating order anywhere in your life can help contribute to your sense of well-being, and can even be applied to your social calendar (see the next tip).

Learn how to say no. Does an overbooked schedule have you feeling stressed? We live in a “busy” society, which can make us feel physically and emotionally drained. Unless you feel joy, or at least a strong sense of wanting to do something, don’t be afraid to turn down plans or extra commitments. By simplifying your schedule, you can create time and energy to do the things, and spend time with the people, that you actually enjoy.

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Brain foods boost mood Feast on these five foods for better function As the adage goes, “we are what we eat.” There is no question that what we eat has a huge impact on how we feel. Research from the International Society for Nutritional Psychiatry into the relationship between diet and depression has pointed to the importance of healthy foods and a varied diet to boost mood. Their findings suggest that a nutritional plan with plenty of vegetables, fruits, whole grains, nuts, beans, lean meats and foods rich in omega-3 fatty acids will work on behalf of your long-term mental and physical health. But the following five foods can have a particularly positive effect on your mind, so be sure to include them on the menu if you’re looking to improve your mood and overall health.

Leafy Greens. A growing body of evidence suggests that eating a diet high in both fruits and vegetables can help to fight off free radicals, those highly unstable molecules that cause inflammation of both brain and body. Fruits and vegetables are abundant with antioxidants and phytochemicals which help neutralize free radicals, thereby supporting both your brain and body health. But one of the most nutrient dense of all the veggies are leafy greens—such as kale, spinach and chard—all of which contain magnesium, a key nutrient found to keep anxiety and depression at bay. Greens also fight against various types of inflammation, including brain inflammation, which according to a new study published in JAMA Psychiatry, has been linked to depression. Try to include these nutrient powerhouses in your daily diet to boost brain health and mood.

Salmon. Fatty fish such as salmon, tuna, sardines and rainbow trout are packed with omega-3 acids. This key mood-boosting nutrient—that our body doesn’t produce on its own—alters the brain chemicals dopamine and serotonin, which have been directly linked with mood. Salmon is rich with vitamin B-12, another mood boosting brain chemical, low levels of which have been linked to depression. Salmon is also high in protein and healthy fats, macronutrients which when eaten every few hours can help keep our blood sugar stable.

Walnuts. Most nuts and seeds, but especially walnuts and flax seeds, are good sources of a substance called alpha-linolenic acid (or ALA). Increased levels of dietary ALA have been linked to lower rates of depression, and can help boost your brain’s serotonin and dopamine levels. Nuts are also full of antioxidants and healthy fats, but don’t overdo it. These little guys are calorie dense, so aim for about a handful a day if you’re watching your waistline.

Chocolate. Chocolate contains a type of antioxidant called polyphenols, which are thought to boost mood.

Remember free radicals? Cocoa is a powerful antioxidant food, which protects brain cells by neutralizing free radical damage and preventing premature brain cell aging. The darker the chocolate, or higher the cocoa content, the better. Try to aim for chocolatey treats that are lower in sugar for maximum benefit.

Fermented Foods. There is a widening body of research suggesting that our gut health and mental health are closely interrelated. Our intestines contain their own nervous system called the “second brain” and increasing data supports the existence of the gut-brain axis, which is how your brain and gut communicate.

Since the two are so closely intertwined, a disruption in your gut can affect the health of your brain, and vice versa. So how do you maintain a healthy gut-brain connection? Try fermented foods such as kimchi, sauerkraut, tempeh, kombucha and plain yogurt—which are good sources of healthy bacteria called probiotics—to keep your belly, and brain, flourishing.

Celestia French is a certified wellness coach and yoga therapist. Visit www.celestiayoga.com to learn more about her offerings.

18 | Four Corners Healthy Living | October 2017

Shedding light on the spectrum

Myths and misconceptions about Autism Spectrum Disorder Autism spectrum disorder, or ASD, is a class of neurological conditions present from early childhood and is often identified through difficulty communicating, using language and understanding abstract concepts.

The organization Autism Speaks says that an estimated one out of 42 boys and one in 189 girls are diagnosed with autism in the United States. Autism is now diagnosed in roughly one out of every 68 children in Canada, and has become the fastest growing and most commonly diagnosed neurological disorder in that country.

ASD is estimated to affect tens of millions of people worldwide. But even though ASD is widely recognized, studied and discussed, myths and misconceptions about the disorder continue to circulate. Shedding light on how ASD can help caregivers, peers and anyone who routinely interacts with individuals who fall on the spectrum.

ASD is not a single disorder Although autism and ASD are often used interchangeably, these names do not define one specific disorder. ASD is now an umbrella term that includes autism, Asperger syndrome, pervasive developmental disorder, childhood disintegrative disorder, and Rett syndrome, according to the Diagnostic and Statistical Manual of Mental Disorder, 5th edition (DSM-5) revised in 2013. ASD is often perceived through communication deficits that can include misinterpreted or nonverbal interactions. Individuals also may have challenges in bonding/friendship development.

People with ASD can understand and express emotion Although communication troubles may be present, those with ASD can and do feel emotions. But they may not be able to express these emotions the same way as others do. Also, just because someone has ASD doesn’t mean he or she is unable to understand the emotions of others. Rather, the person may need firm and direct indications of how another person is feeling to understand. Reading body language or tone of voice alone may be inadequate to someone with ASD. School-aged children can learn from this, recognizing that someone with ASD may want to have friends and socialize, but he or she may not know how to facilitate these engagements.

ASD does not produce carbon-copy symptoms Characteristics of ASD can vary widely from person to person. One person’s limitations may not be present in another.

ASD is not just a children’s disease There is no cure for ASD, and symptoms may not be reversible, which means that autism is a lifelong condition. Children who are diagnosed will grow into young people and adults with autism. Many treatments and therapies are geared toward early intervention, but adults can benefit from continued work as well. Adults with ASD can be successful and live independent lives.

Autism spectrum disorder is more prevalent than ever. However, despite the recognition of ASD, many people do not understand the nuances involved with a diagnosis.

October 2017 | Four Corners Healthy Living | 19

Recognize signs of dementia Alzheimer’s disease: early detection can make a huge difference It’s the sixth-leading cause of death in the United States, affects more than five million Americans and one out of every three seniors will die from it. Yet misconceptions surround Alzheimer’s disease.

“Misunderstanding crucial facts about the disease can have consequences that can lead to stigma, delayed medical attention and inadequate support for caregivers,”said Ruth Drew, director of family and information services, Alzheimer’s Association. “Greater understanding of Alzheimer’s is urgently needed given the dramatic impact of the disease. It devastates too many families for it to remain a mystery. We need everyone to know the truth about Alzheimer’s so we can bridge current gaps and build greater support toward advancing treatments and finding a cure.”

Debunking common myths Alzheimer’s is most often associated with memory loss, but the truth is the disease can appear through a variety of signs and symptoms. A progressive and fatal disease, Alzheimer’s attacks the brain, killing nerve cells and brain tissue, which affects a person’s ability to remember, think and plan.

While the majority of people who have Alzheimer’s are seniors, it can also affect people in their 30s, 40s and 50s in a form of the disease known as younger-onset Alzheimer’s. About five percent of people with the disease have younger-onset Alzheimer’s. Technically everyone is at risk of developing Alzheimer’s, but certain groups have elevated risks. African-Americans are twice as likely as whites and Hispanics one and a half times as likely to develop Alzheimer’s. Nearly two-thirds of all people who suffer from Alzheimer’s are women.

Early Detection Every 66 seconds, someone in the U.S. develops Alzheimer’s, according to the Alzheimer’s Association. Detecting the disease early may help the person with Alzheimer’s, caregivers and loved ones in multiple ways.

People who receive an early diagnosis may have more time to explore treatments that could help relieve some symptoms, and help them stay independent longer. They may be able to participate in a clinical drug trial to help advance Alzheimer’s research.

Detecting Alzheimer’s early can also give people with the disease, their caregivers and loved ones more time to plan for the future. If you are diagnosed in the early stages of the disease, you may be able to participate in decisions about your care, living arrangements and financial and legal matters.

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Signs and Symptoms Only a doctor can accurately diagnose Alzheimer’s disease, but the Alzheimer’s Association has developed 10 warning signs and symptoms that may help you decide it is time to consult a physician, including: • Memory loss that disrupts daily life.

• Challenges in planning and solving problems.

• Difficulty completing familiar tasks.

• Confusion over time or place.

• Trouble understanding visual images or spatial relationships.

• New problems with spoken or written words.

• Misplacing things and not being able to find them by retracing your movements.

• Decreased or poor judgment.

• Withdrawal from others at work or in social situations.

• Changes in mood or personality.

“If a person is having trouble doing something that they routinely did for years or they demonstrate a significant shift in personality that lasts over time - those are warning signs that need to be explored,” Drew said.

“Too often people dismiss these changes as stress or having too much to do, but when they persist over time, it’s best to get it checked out.

Ignoring the situation is the worst way of handling it.”

To learn more about Alzheimer’s disease and to find resources for caregivers, families and people living with the disease, visit www.alz.org.

Visiting Angels file

Searching for treatment options Insulin Neurologists at Rush University Medical Center are testing a type of insulin in a nasal spray to see if it improves cognition and memory function in people with mild cognitive impairment.

“There is growing evidence that insulin carries out multiple functions in the brain and that poor regulation of insulin may contribute to the development of Alzheimer’s disease,” said Dr. Neelum Aggarwal, a neurologist at Rush and the lead investigator of the study.

The 18-month clinical trial will study the nasal spray versus a placebo in 275 adults between the ages of 55 and 85.

Treatment options for Alzheimer’s disease continue to evolve Alzheimer’s disease is one of the most prevalent types of dementia in the world, affecting an estimated 35.6 million people all over the globe, and that number is expected to double in 20 years.

The Alzheimer’s Foundation of America estimates that as many as 5.1 million Americans may be living with Alzheimer’s disease. According to a 2012 study commissioned by the Alzheimer’s Society of Canada, 747,000 Canadians were living with cognitive impairment, which included, but was not limited to, dementia.

People with Alzheimer’s disease and other types of dementia may experience a decline in mental function severe enough to reduce their ability to perform everyday activities. Some of the cognitive functions that may be impaired include memory, communication and language, ability to pay attention, reasoning and judgement, emotional control, and social behavior.

There is no cure for Alzheimer’s disease, nor is there an effective longterm way to prevent potential mental decline. However, that has not stopped scores of researchers and medical teams that continue to study the efficacy of different drugs and therapies. The following are some of the more promising options in the works.

Leukine A safety trial on the drug Leukine already is underway at the Colorado University Anschutz Medical Campus.

“We found so far that Leukine is safe in people with Alzheimer’s disease,” said Dr. Huntington Potter, the director of Alzheimer’s research at the university. “That means it doesn’t have the side effects that so many other Alzheimer’s drugs have had, which are swelling in the brain and bleeding into the brain.”

Leukine has been successful in removing the plaque or amyloid along the outside of nerve cells in the brain of mice. Researchers do not know the exact mechanism for removal, but the drug is working and working quickly. Leukine also may be helping the brain repair itself. The Alzheimer’s Association has donated $1 million toward financing the costs of the next phase of this trial.

Xanamem Australian researchers at Actinogen Medical have begun trials of a new drug called Xanamem. More than 170 patients with mild dementia in Australia, the United States and the United Kingdom will take part in the placebo-controlled 12-week trial. The medicine blocks the stress hormone cortisol in order to improve mental function for those with dementias. In 2015, an Edinburgh University study of mice showed reducing cortisol in the brain improved their memory and decreased the number of Alzheimer’s-associated amyloid plaques in the brain.

Researchers continue to work as they look for a successful, long-term option to treat or prevent Alzheimer’s disease and other dementias.

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Post-traumatic growth is possible Resiliency After Trauma: The Neurobiology of Growth Growth is possible as people discover their own resiliency after traumatic events.

To understand how healthy post-traumatic growth happens, it is important to know the relationship between trauma and its biological underpinnings. Using the nervous system as a lens, trauma is seen as a response in physiology rather than just a psychological phenomenon as it was in the past. This is important as it shifts the way we view trauma from being a coping mechanism or a reflection of how strong or weak they are – to being a disruption of their physiology. True resiliency comes from feeling better in our bodies, reducing symptoms of trauma and constructing meaning from traumatic events.

The primary function of our autonomic nervous system (ANS) is survival. The ANS responds to perceived threats with certain responses based on the assessment of that threat. Note that perceived is the critical word here, because perception occurs on the body level; this is called neuroception. Neuroception is not connected to our cognitive assessment, but instead is the body’s immediate assessment of threat. It may or may not match the reality of the situation.

Peter Levine was one of the first people to make the connection between animals in the wild and their biological responses to trauma.

He found that animals in the wild complete their biological responses and do not end up with persistent trauma symptoms like humans. Our threats now are not really saber tooth tigers, but more things that happen in relationships or in other modern situations.

However, the body still responds to these as threats. Additionally, our nervous system has an evolutionarily inherited negative bias towards the assessment of threat, meaning it sees threat more often than is really there as a way to stay safe. We are so survival-oriented, that our brain can easily mistake a stick as a snake.

Whether “real” or not, when the nervous system perceives a threat we will try to get out of the situation using fight, flight or freeze. If we are

22 | Four Corners Healthy Living | October 2017

unable to fight or flee, these responses have the potential to get “stuck” in the body.

If one’s neurobiology is stuck in fight or flight response, there is more possibility for anxiety or anger issues and achieving real rest can be difficult. If one is stuck in the freeze response, mood disorders are more likely to arise as well as issues with procrastination, low energy, accessing feeling or fully responding to life.

These nervous system states of incomplete trauma or “stuckness” limit the range of behavior that one can express.

Dr. Bessel Van Der Kolk, MD, of the Boston Trauma Center, says “Trauma is a disorder of being in the here-and-now.” This means that trauma can prevent individuals from experiencing the “here and now” because they are perpetually locked into an old reaction that is not connected to the present moment.

When we are deregulated, only certain aspects of our nervous system are available which will limits our range of responses. When we are regulated, we can respond in the moment to what is happening, and feel more responsive.

In life, we need to connect with others, set boundaries, and get out of situations that are not good for us. Our working nervous system helps us have natural and appropriate actions.

In essence, the state of our nervous system will determine our range of behavior. In a nervous system that is working well, we have access to this wider range of behaviors.

The beauty is that post-traumatic growth is possible. Growth is about expanding beyond the trauma, and expanding into who we are, which can lead an individual to feel more free to focus on the meanings of life and being more present. It is more than a reduction of symptoms; it is about adopting a positive perspective on life.

Ruby Jo Walker is a trainer specializing in the interpersonal neurobiology of flourishing in relationships and life. She’s been a psychotherapist for 25 years in trauma, developmental wounding, and growth. For more information visit rubyjowalker.com.

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New family, new feelings

Recognizing symptoms of postpartum depression is not simple For many women, the joy of welcoming a new baby into the world is enough to overlook all of the sacrifices and physical changes they must make and go through while pregnant. While that joy is unrivaled, women dealing with postpartum depression may find their initial weeks or months of motherhood are not how they imagined they would be prior to giving birth.

Women suffering from postpartum depression, a mood disorder that affects women after childbirth, often deal with extreme feelings of sadness that interfere with their ability to care for themselves, their families and their new babies.

According to the National Institute of Mental Health, there is no single cause of postpartum depression, which is likely the result of a combination of factors, some of which are physical and others that are emotional. The NIMH points out that postpartum depression does not result from something a mother does or does not do, but may be traced to hormonal changes in a woman’s body that occur after giving birth. After childbirth, a woman’s estrogen and progesterone levels quickly drop, potentially triggering mood swings. When coupled with the inability to get adequate rest that many women experience after childbirth, these hormonal changes can contribute to symptoms of postpartum depression.

Recognizing postpartum depression is not always so simple. For example, many women experience feelings of exhaustion after giving birth, but that does not mean they are suffering from postpartum depression. The following are some of the more common symptoms of postpartum depression, courtesy of the NIMH.

24 | Four Corners Healthy Living | October 2017

• Feeling sad, hopeless, empty, or overwhelmed • Crying more often than usual or for no apparent reason • Worrying or feeling overly anxious • Feeling moody, irritable or restless • Oversleeping or being unable to sleep even when her baby is asleep • Having trouble concentrating, remembering details and making decisions • Experiencing anger or rage • Losing interest in activities that are usually enjoyable • Suffering from physical aches and pains, including frequent headaches, stomach problems and muscle pain • Eating too little or too much • Withdrawing from or avoiding friends and family • Having trouble bonding or forming an emotional attachment with her baby • Persistently doubting her ability to care for her baby • Thinking about harming herself or her baby While those are common symptoms of postpartum depression, women and their families should recognize that not all womens’ experiences with postpartum depression will be similar. Only healthcare providers can diagnose postpartum depression, and women or their loved ones who suspect the disorder might be affecting them or their loved one should consult a physician right away. More information is available at www.nimh.gov.

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October 2017 | Four Corners Healthy Living | 25

Much more than just a smile

Your mind, your mouth and your life Growing up I remember watching my sister struggle with low self-esteem and lack of confidence. She was very shy and didn’t have many friends. She normally walked with her head down and made little eye contact when she spoke to others. What I didn’t realize then was the way her teeth looked made her feel less confident.

In high school she got braces, and when they came off she received a beautiful smile.

When the braces were removed her whole personality changed. She was an outgoing, energetic teenager almost overnight. The person she wanted to be was now released and she felt free. They way she saw herself and life was forever changed. She smiled radiantly and the world smiled back. All I knew back then was our home was never the same. She impacted everyone she met.

Later in my life, recalling this life changing experience for my sister helped put me on the career path to be a dentist.

One of the best gifts we can give anyone is a smile. Most of us take it for granted because it is such an automatic behavior.

A smile is so much more than an outward expression of how we feel or what we are

26 | Four Corners Healthy Living | October 2017

thinking. When we smile it causes our brain to get going and produce good things chemically such as endorphins, dopamine and serotonin. These substances act as anti depressants and natural pain relievers. They also help fight stress by lowering our heart rate and blood pressure causing us to be more relaxed. That’s a lot of bang for the buck from just a smile.

Sociologists have conducted studies that tell us that people who smile in their interactions with people are viewed as more attractive, reliable, relaxed and sincere.

People who smile frequently in job interviews are seen as being more confident and more able to deal with stressful situations according to research conducted by university psychologists.

An even more serious way our mouth can impact our brain and mental health is by the condition it is in. Tooth decay and gum disease can affect major organ systems.

The bacteria that cause gum disease has been linked to many systemic diseases that include dementia and Alzheimer’s. Many studies today are showing that missing teeth, tooth decay and gum disease are associated with a higher risk of mental decline and cognitive impairment. It is the inflammatory

response caused by these bacteria in the brain that leads to nerve cell death resulting in memory loss and confusion.

Our oral health can affect so many areas of our life. It can impact our mental state, social interactions and our physical well-being.

Look at all the good things we are missing when this part of our body is not healthy, not attractive or not functioning properly. There is no way to live your best life when you are compromised. My sister would not have been the person same if she had not received that healthy, attractive smile; it truly altered the course of her life.

Today, there is good news for individuals who suffer from unhealthy or missing teeth and are affected mentally, physically or socially from a diseased mouth or unattractive smile. A lot of people have tried to repair, replace and retreat their teeth and gums over their life, but nothing seems to last or work. This can not only be very expensive over time but often leads to frustration and the desire to just give up.

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Balance mind, body and spirit Can acupuncture effectively aid in treating mental illness?

Acupuncture is an ancient system of medicine which defines illness or disease as having its origin in the development of imbalances in the flow of energy in the body. Over time, these imbalances can develop into symptoms in the mental, emotional or physical body.

An acupuncturist works on re-establishing the balance in the energy body. This life force energy is called “Chi “or “Qi.” This life force energy which helps with the circulation of blood and body fluids, has an effect on the nervous system, as well as the rest of the body systems and functions. When Chi energy is deficient or excess it can create blockages. These blockages can affect our functioning depending on many factors; our genetics, diet, medicines, exercise routine, lifestyle issues, acute emotional or physical trauma and situational crisis.

This Chi energy present in the body, cycles through energetic pathways or meridians. Along these pathways which run superficial and deep, there are specific places where the energy can be accessed.

These areas are known as acupuncture points. The pathways are associated with certain organs and functions in the body, and are so named (ex. Heart meridian, Kidney meridian, etc.) An acupuncturist works to assist the body to rebalance itself by inserting thin, fine, sterile and disposable needles into specific acupoints with the intention of

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moving the chi to effect a positive change.

The Theory of the Five Elements is based on natural laws and demonstrates how energy cycles in nature. Through the study of this phenomena, ancient physicians learned how nature renews and heals itself. This theory is utilized in Chinese Medicine to assist the body to heal. The elements are: wood, fire, earth, metal and water. Each element has many associations with the body. The emotions are assigned to the different elements as well. So, the wood is associated with anger/lack of anger; fire is associated with joy/sadness; earth is associated with sympathy/worry; metal is associated with grief/lack of grief; and water is associated with fear/lack of fear.

Depending on the individual’s history, current health status and lifestyle, these emotions can show up as unexpressed or in excess.

Anger can be absent when it would be appropriate, or seen in excess as an explosive or violent nature. The ability to express joy can be missing in one’s life, or an excess joy which can be hyperactivity, mania and/or psychosis. Sympathy can be lacking, expressed as cruelty or betrayal, or in excess be obsessive and overbearing. Grief too can be unexpressed or denied, or a person can be overwhelmed with grief and unable to move on. Fear can be absent and dangerous behaviors exhibited without regard for safety, or one can be paralyzed with fear, panic, anxiety. These are some examples of elements out of balance with emphasis on mental emotional changes.

As a Five Element Practitioner, the focus of this classical style of acupuncture is to treat the cause of the initial imbalance. Seeing the body as one system and treating from this focus works very well for people struggling with unresolved emotional issues. Most of our deepest wounds in life stem from our childhood years, and treating the cause of imbalance can then begin to unwind the layers of imbalance that have developed over our lifetime.

With this approach the body will take the energy to where it is most needed to begin the healing process. The symptoms will be monitored and taken into account with the treatments. Many clients report a sense of wellbeing as well as feeling calmer, more focused and centered within themselves. They report improvement in sleep patterns, lowering of anxiety and mood improvement as the energy begins to rebalance itself. Acupuncture is a great adjunct to counseling as it helps to move the emotions up and out, allowing for more insight and freedom of expression for some.

Michele de’ Medici L. Ac., is a Worsley Five Element Acupuncturist, and a former Psychiatric RN with a practice in Durango, Colorado. Call for an appointment or consultation at (970) 884-0408.

Happiness in a smile Exceptional oral health is linked with better quality of life “Open wide” should be changed to “smile wide!” People who smile more often are more likely to report long-term feelings of happiness and well-being. But it’s not just smiling that matters. Overall oral health is associated in many ways with a sense of well-being, feelings of happiness and social connection, as well as hope for future success.

Oral health significantly affects well-being from childhood to late adulthood. Imagine having failing teeth and gums. If one cannot chew well, it leads to decreased nutrition absorption. Pronouncing words can prove difficult as well and may cause someone to feel self-conscious about social interactions. As social activities become limited, many people develop a sense of isolation and loneliness as well as increased stress and depression.

In a 2017 study, the presence of chewing discomfort and uncomfortable speaking problems were significantly associated with stress, depression and suicidal ideation. On the other hand, a 2010 study revealed that individuals who brushed at least twice a day felt higher values of hope for success, and those who visited their dentist for checkups reported higher values of subjective happiness.

“I always feel refreshed and livened up after I brush my teeth,” said

Durango resident Diana Hammond.

Oral health is just as important for the well-being and happiness of children as it is for adults. Children who had malocclusion (or the misalignment of teeth) were found to report lower levels of emotional and social well-being. The more severely their teeth were misaligned, the lower their levels of reported happiness.

Am I saying that your dentist holds the key to ultimate lifetime happiness? Of course not! But bringing it home to you and your children, please remember that regular dental checkups, regular brushing and flossing, good nutrition and healthy bite can all help to raise your levels of happiness, feelings of success and confidence. Taking care of your oral health can truly bring a smile to your face. And with that smile comes an even greater boost of well-being and longevity. It’s just one way to take care of yourself and those you love!

Dr. Robison is a prosthodontist that practices locally in Durango. He received his certificate of prosthodontics at the University of Tennessee Health Science Center in Memphis, Tennessee and attended dental school at the University of Minnesota.

Dr. Robison has specialized training in treating people who suffer from tooth loss as well as those with complex dental needs. For more information, see his website at twinbuttesdental.com.

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970.749.3464 • swhealth.org/carelink

Access to help anytime, anywhere you want to go.

Carelink services provided by your local healthcare team at Southwest Health System will provide peace of mind. The Local and Most Affordable pendant provides: · 24/7 access to a registered nurse · Wellness Checks · Medication Help · Fall detection · Compatible with landlines, cellular service or homes with no phone line · Slip-and-fall accidents · Medical emergencies · Security and fire concerns · Assistance contacting a caregiver or loved one

30 | Four Corners Healthy Living | October 2017

More stress, more problems Signs of stress must be addressed for better health The American Institute of Stress notes that various disorders, both emotional and physical, have been linked to stress. Such disorders include depression, stroke, hypertension, and anxiety, among others. In its 2015 Stress in America™ survey, the American Psychological Association found that money, stress and family responsibilities are the three most common stressors. While the symptoms of stress are uncomfortable and potentially very dangerous, the APA notes that such indicators also serve as a warning from the body that it needs maintenance and extra care. The following are some of the ways the body might be telling adults to step back and make an effort to relieve stress.

• Headaches, muscle tension, neck or back pain: Some headaches or aches and pains might be mere nuisances or indicative of issues unrelated to stress. But when such symptoms are accompanied by stress, this could be the body’s way of alerting men and women that the stress is approaching unhealthy levels. The AIS notes that when a person is under stress, his or her muscles tense up. The contraction of these muscles for extended periods of time can trigger tension headaches and migraines, among other things.

• Chest pains and/or rapid heartbeat: Chest pains and rapid heartbeat may indicate various problems, including stress. This happens when the body is stressed because stress causes the nervous system to signal the adrenal glands to release hormones that make the heart beat faster and increase blood pressure.

• Difficulty falling or staying asleep: Men and women who are feeling stressed out and also experiencing difficulty falling asleep or staying asleep should consult their physicians about ways to alleviate that stress. When strategies to alleviate stress are successful, adults should be able to return to normal, healthy sleeping patterns.

• Increased frequency of colds: Stress can attack the body’s immune system, making it increasingly vulnerable to colds. The AIS also notes that a weakened immune system also makes the body more susceptible to additional viral disorders, including herpes, and autoimmune diseases such as rheumatoid arthritis and multiple sclerosis.

• Loss of appetite or overeating: Stress can affect the gastrointestinal system in various ways, including influencing appetite. While not all problems with appetite are indicative of a body that is overstressed, stress can prompt some people to eat much more than they normally do, while others may eat considerably less than they normally would.

• Diarrhea or constipation: Another indicator that stress is compromising the gastrointestinal system is diarrhea or constipation. Again, while these problems are not exclusive to sufferers of stress, when a person is under stress, this can affect which nutrients the body can successfully absorb and how quickly food is metabolized. This can cause some people to experience diarrhea, while others may be constipated.

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Mary Ellen Mullholand mary.mullholand@eperture.net (812) 375-4647