A Healthy New You

SEVEN WAYS TO RELIEVE DEPRESSION WITHOUT MEDICATION

WARREN, Pa — Well after the COVID-19 crisis, behavioral health problems such as anxiety, stress and depression are still widespread, constituting a leading cause of diminished well-being for individuals. Research shows that stress and depression cause physiological changes, such as metabolic, endocrinal and inflammatory shifts that are markers and predictors of chronic diseases such as diabetes, heart disease, cancer, immunity and musculoskeletal problems. Overall, stress and depression may link changes in the brain to other effects on the body.

The professionals at Beacon Light Behavioral Health System’s Outpatient Clinic and Deerfield Behavioral Health of Warren, affiliates of Journey Health System, specialize in therapy and treatments for depression and other mental health needs. They’re

sharing information about depression to help people know the facts and day-to-day ways to overcome it.

But first, what are the symptoms of depression? A major depressive episode is defined as experiencing five or more of the following symptoms every day (or most days) for two weeks or more:

• Depressed or irritable mood

• Sleep problems

• Change in interests; low motivation

Excessive guilt or unrealistically low self-image

• Low energy or change in self-care

• Inability to concentrate

• Changes in appetite; eating less or more than usual

• Agitation or severe anxiety/panic attacks

Seven techniques for those who are experiencing depression to consider include:

1. Find meaning: Try small ways to be of service to others.

2. Set realistic goals: Find workable goals that provide a sense of accomplishment.

3. Attend pleasant social activities or events.

4. Practice gratitude: A journal can help to count every day blessings.

5. Exercise and eat right.

6. Try to get regular sleep.

7. Meditate or seek nonmedication options for depression relief.

In addition, Deefield Behavioral Health of Warren now offers a way to get relief from depression without prescription drugs. It’s called Transcranial Magnetic Stimulation (TMS), a non-invasive technology that received FDA approval and recognition by the American Psychiatric Association as a

Best Practice Guideline for the effective treatment of depression.

If people won’t take the time to be well now, the periods of “unwellness” may be forced upon them later. For more information about mental health care, ask a physician or visit www.beacon-light.org or www.deerfieldbehavioralhealth.org to learn about their services.

Remember, if someone has suicidal thoughts, plans or behaviors — including self-harm, get immediate emergency assistance by calling 911 or the 988 Suicide & Crisis Lifeline.

(BPT) — With the new year comes new goals, new resolutions, new trends - and a new you. Colette Heimowitz, vice president of Nutrition and Education at Simply Good Foods Company, is sharing a few of the latest trends in health and wellness that will help you navigate an overall better lifestyle for the year ahead.

Trend 1: Damp January

This January, maintaining a damp lifestyle will become an increasingly popular choice in health and wellness. What is a damp lifestyle? In other words, you may not abstain 100% from all alcoholic beverages, but you can plan to avoid heavy drinking. Heimowitz recommends this trend as it can also help you maintain a low-carb lifestyle.

“The liver makes ketones out of alcohol, so technically when you drink, you’ll remain in ketosis. The problem is that alcohol converts more easily to ketones than fatty acids do, so your liver will use the alcohol first, in preference to fat,” explains Heimowitz. “When you drink, your fat burning is put on hold until all the alcohol is out of your system.”

Trend 2: Affordable bento boxes

With the cost of food continuing to rise, Heimowitz shares her favorite, trendy and most cost-effective way to pack lunch. Bento boxes were a trend you may have noticed on social media in the past year, and they aren’t going away! Derived from the traditional Japanese lunch box, you can find numerous bento boxes online and in stores that make packing a lunch fun, easy and convenient - for grownups and kids alike.

To create a balanced bento box, start with a protein source such as a Low Carb Mediterranean Canned Tuna and Cucumber Salad. Canned tuna is an inexpensive pantry staple and is naturally low in carbs. Once you have your protein base, pack some fruits and veggies,

as well as a fun snack.

“The Atkins Protein Chips add a tasty and much needed crunch to your lunch,” Heimowitz says. “The line offers three flavors: Nacho Cheese, Ranch and Chipotle BBQ. Each contains 13 grams of protein and 4 grams of net carbs, making them great for snacking.”

Trend 3: Accommodating recipes for dietary restrictions

As people continue to explore and embrace new lifestyles such as vegetarianism, keto and more, one of the biggest trends is leaning toward flexible, accommodating recipes for those with dietary restrictions.

Most recently, cloud bread went viral on the internet due to its

fun consistency, health benefits and its flexibility for accommodating dietary restrictions. For example, the Atkins Keto Barbecue Cloud Bread Sandwiches have only a few ingredients and come together in less than an hour! Add your favorite sandwich fixings and Atkins Protein Chips to create a delicious sandwich and the perfect, balanced meal for a better 2023.

Try the popular recipe:

Atkins Keto Barbecue Cloud Bread Sandwiches

Ingredients:

• 2 bags Atkins Chipotle BBQ Protein Chips

• 4 large raw eggs

• 1/8 teaspoon cream of tartar

• 4 ounces cream cheese

• 1/4 teaspoon table salt

• 5 pieces fresh green leaf lettuce

• 5 slices, medium fresh tomatoes

• 10 ounces roasted turkey breast

• 3 3/4 ounces cheddar cheese

• 5 slices, thin fresh red onion

Directions:

1. Heat oven to 300°. Line two sheet pans with parchment paper.

2. In a food processor, process chips into crumbs. Set aside 4 teaspoons; pour the rest into a medium bowl.

3. Separate the egg whites and yolks, placing the yolks in the bowl with the chips, and placing the egg whites into a large mixing bowl, or the bowl of a stand mixer with a whip attachment. Sprinkle egg whites with cream of tartar and whip until stiff peaks form.

4. Warm cream cheese gently in a microwave (15 seconds) or over steaming water. Whisk together with egg yolks, chips and salt. Gently fold in egg whites, one

third at a time, until combined and very fluffy.

5. Form barbecue cloud buns by scooping 1/4 cup batter onto the parchmentlined sheet pans, spreading gently into 3-inch rounds with about 1 inch between. Sprinkle buns evenly with the reserved 4 teaspoons of chip crumbs. Each sheet pan should hold 5 buns. Bake for 25-30 minutes, until the tops are nicely browned. Allow the buns to cool on the sheet pan before assembling sandwiches.

6. Assemble sandwiches just before serving (cloud bread does not hold up to moisture). On one bun, layer 1 leaf lettuce, 1 slice tomato, one slice red onion, 2 ounces sliced roasted turkey, and a 3/4-ounce slice cheddar cheese, then top with a second bun.

Following these trends can help you stay on track for your 2023 goals, while also enjoying your wellness journey. Check out Atkins. com for more amazing recipes and helpful nutrition tips, and to explore products that you can order online or find at Walmart, Amazon, Target or your local retailer.

HEALTH AND WELLNESS TRENDS TO TAKE WITH YOU ALL YEAR 4

WAYS TO PRIORITIZE NUTRITION ON THE GO ACCORDING TO A REGISTERED DIETITIAN

(BPT) — Life is busy and it can be challenging to make sure you - and your family - are getting the nutrition you need to stay energized and nourished all day long. Fortunately, registered dietitian Kristin Kirkpatrick, M.S. Quest partner, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., shares her tried-and-true tips to help prioritize nutrition, no matter how busy life gets.

“I’m always on the go - whether flying to a conference, heading to the gym, picking my kids up at school or

running errands around town,” says Kirkpatrick. “To keep my energy up, my food must be easy to take on the go, but most importantly, must also contribute to better health.”

Kirkpatrick shares her recommendations for keeping nutritious snacks on hand when out and about, based on her own experience as both a mother and busy professional.

1. Best on-the-road snacks

Kirkpatrick preps a “car grab bag” that’s always ready to grab and go. “My car grab bag has

to satisfy both me and my kids as they’re often clamoring for a snack the second they get in the car.”

She recommends stocking your car grab bag with kid-friendly and appealing snacks like whole grain pretzels, cheese sticks and apple slices.

2. Travel snacks for any trip

Whether you’re flying or just running around town to meetings, it’s easy to feel drained of energy. Grabbing a snack that’s delicious, easy to carry around and energy-boosting -

without jeopardizing your wellness goals - is a must.

“I turn to an old favorite with a new formulation that’s better, softer and yummieeeer than when they first blasted into the market: Quest Chocolate Chip Cookie Dough Protein Bars. I’ve been traveling with these bars for over ten years, and they never disappoint,” says Kirkpatrick. “Quest Chocolate Chip Cookie Dough Protein Bars are a good source of protein, with 4 net carbs and 1 gram of sugar, providing a steady source of energy throughout the day.” Need a smaller version to tuck in your purse or travel bag? The mini versions provide the perfect quick pickme-up in between outings.

3. Post-workout recharge

After a workout, it’s essential to refuel your body with the right foods.

“I love grabbing lowfat Greek yogurt with blueberries to help build muscle and replenish energy levels,” says Kirkpatrick. “Whey protein helps with muscle mass, and blueberries allow me to achieve one of the six colors I aim to consume in my diet daily.”

4. Quick snacks any time you need them Kirkpatrick recommends keeping nutritious snacks in your

everyday bag to help keep you energized and feeling good throughout your busy day.

“When leaving the house, I never know if I’ll be gone two hours or ten, so I need snacks that can keep me going for either,” Kirkpatrick explains. “A bag of homemade trail mix is my go-to, with mixed nuts and goji berries. Since trail mix can often be high in sugar, I love to throw in some Quest mini Peanut Butter Cups as an alternative sweet treat that supports my nutritional goals. I also keep a baggie of carrot sticks handy as both are great options to grab right out of my purse!”

Regardless of what your busy schedule looks like, stay energized and satisfied by planning ahead with these easy snack options.

THE IMPACT OF PHYSICAL ACTIVITY ON LONELINESS AND SOCIAL ISOLATION FOR OLDER ADULTS

(BPT) — It’s been well-established that physical activity like walking, yoga and going to a fitness center has many health benefits for older adults. These include better sleep, less anxiety and reduced risk of heart disease, along with many other benefits that may improve overall health.

But what if physical activity could help older adults feel less alone, even if they were exercising alone?

Researchers from AARP Services Inc., UnitedHealthcare and OptumLabs set out to investigate this question, focusing on two areas:

• Could physical activity help to reduce social isolation and/or loneliness?

• Could physical activity promote higher levels of resilience, purpose or positive perception of aging?

There’s a continued

emphasis on supporting older adults as they work to find meaning, purpose and resilience as they age. During the height of the COVID-19 pandemic, it may have been harder to find op-

portunities to exercise, which contributed to greater feelings of social isolation and loneliness.

The results of the study point to strong evidence that physical activity can help older

adults feel less alone and socially isolated, as well as positively increase their feelings of resilience and purpose.

Researchers found that:

• Moderate and high physical activity were associated with significantly reduced rates (15%30% lower) of severe loneliness and social isolation

• The same level of physical activity was also associated with improved feelings (27%-150% higher) of resilience, purpose and a positive perception of aging

The level of physical activity came from the number of days a week someone would exercise (even walking or gar-

dening), not the intensity of the exercise itself. Moderate to high levels ranged between three to four days a week or five-plus days a week, respectively.

“Continuing to be physically active over time may be one of the best things older adults can do for themselves to promote healthy aging - mental, physical and emotional,” said Shirley Musich, senior research director at OptumInsight and one of the co-authors of the study.

Talk with your doctor about healthy ways to incorporate fitness into your routine. For individuals recovering from an injury, consider seeking advice from a physical therapist who may identify areas requiring special focus.

NAVIGATING THE VAST WORLD OF MENTAL HEALTH APPS

(BPT) — This article is sponsored by Otsuka America Pharmaceutical, Inc.

Mental illness is a growing crisis in America that has been compounded by the pandemic1,2. In fact, more than 52 million adult Americans reported experiencing a mental illness in 2020 alone, according to the National Institute of Mental Health3. The silver lining is people are talking about their mental health and there are more options for getting help than ever before4.

“As conversations around mental health are normalized around the world, many people are exploring new and different management tools and resources to combat their condition,” said Dr. Stephen Schueller, associate professor of Psychological Science and Informatics at the University of California. Schueller continues, “In fact, one of the more common tools people are turning to are mental health apps.”

It’s estimated that more than 10,000 mental health apps are currently available in major apps

stores5. With so many apps to choose from, it can be overwhelming to navigate through the options, prompting questions such as “what’s the difference between these apps?” or “which app is best for me?”

Understanding the Differences Between Apps

So, what are the differences between mental health apps and what features should potential users consider? As this is a relatively new and fast-growing area of healthcare, it’s important to understand that there are different categories of mental health apps designed to address specific objectives. These include overall wellness apps and digital therapeutics:

Wellness Apps

Wellness apps are software intended to promote healthy behaviors and wellness through things like teaching meditation skills, helping users stick to healthy habits, and providing general information and tips. They are not treatments for mental health conditions. These apps are

generally not supported by evidence-based research and are not regulated6,7,8.

“There are a wide range of wellness apps available to patients as well as clinicians, but these apps have little to no oversight from the U.S. Food and Drug Administration, and many of them have not been reviewed or studied in a clinical trial to support claims of efficacy or safety,” according to Schueller.

Digital Therapeutics

Unlike wellness apps, digital therapeutics are defined as high-quality software applications that help prevent, manage or treat a medical condition. These are often recommended and used under the care of a physician9. Digital therapeutics help empower patients and clinicians with intelligent and accessible tools for addressing a wide range of conditions through high-quality, safe and effective data-driven interventions9. According to Schueller, these apps must meet certain core principles regarding user privacy, security and clinical evidence9.

Prescription Digital Therapeutics

Within digital therapeutics, there are prescription digital therapeutics, or PDTs9. “PDTs require more rigorous and additional testing in clinical studies and ultimately must gain clearance from the FDA, demonstrating they can treat a condition safely and effectively,” said Schueller. “Importantly, PDTs can only be prescribed by a clinician.” Having a foundational understanding of available apps and the difference between app categories is the first step, but there are also a few key questions to ask while navigating the vast world of mental health apps, including:

• Are there data or studies showing this app is effective at what it claims to do?

• Who is the app developer and what experience do they have in mental health?

• How will personal data be protected? Will data be shared with third parties?

• What do trusted sources (like clinicians, regulators or independent rating groups) say about this product?

“Taking the time to do the research and ask the critical questions is an important step before using any health app,” said Dr. Schueller, adding, “However, if you are experiencing symptoms of a mental illness, don’t try to rely on an app alone, talk to a doctor about a treatment plan that is right for you.” For more information on navigating the vast world of mental health apps click here.

References Kearney, A., Hamel, L., & Brodie, M. (2021, April 14).

Mental health impact of the COVID-19 pandemic: An update. KFF. https://www.kff.org/ coronavirus-covid-19/poll-finding/mental-health-impact-ofthe-covid-19-pandemic/

Mental health - A Workforce

Crisis. American Heart Association CEO Roundtable. (2019, March 5). https://ceoroundtable.heart.org/mental-health-aworkforce-crisis-report/

U.S. Department of Health and Human Services. (n.d.). Mental illness. National Institute of Mental Health. https://www. nimh.nih.gov/health/statistics/ mental-illness

Naslund, J. A., & Aschbrenner, K. A. (2021, September 12).

Technology use and interest in digital apps for Mental Health Promotion and lifestyle intervention among young adults with serious mental illness. Journal of Affective Disorders Reports. https://doi. org/10.1016/j.jadr.2021.100227

Clay, R. A. (2021, January 1). Mental health apps are gaining traction. Monitor on Psychology. https://www.apa. org/monitor/2021/01/trendsmental-health-apps

• Stoyanov, S. R., et al. (2015, November 3). Mobile app rating scale: A new tool for assessing the quality of Health Mobile Apps. JMIR mHealth and uHealth. https://mhealth.jmir. org/2015/1/e27/

• Bakker, D., Kazantzis, N., Rickwood, D., & Rickard, N. (2016). Mental Health Smartphone Apps: Review and Evidence-Based Recommendations for Future Developments. JMIR mental health, 3(1), e7. https:// doi.org/10.2196/mental.4984 Torous, J., Luo, J., & Chan, S. R. (2018, March). Mental health apps: What to tell patients. Current Psychiatry. https://www.mdedge.com/ psychiatry/article/159127/ depression/mental-health-appswhat-tell-patients

• Digital Therapeutics Alliance. Digital Therapeutics: Combining Technology and Evidence-based Medicine to Transform Personalized Patient Care. (2018, October). https://www.dtxalliance.org/ wp-content/uploads/2018/09/ DTA-Report_DTx-IndustryFoundations.pdf

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NEW YEAR’S RESOLUTIONS ARE A THING OF THE PAST. START BUILDING HEALTHY HABITS INSTEAD

(BPT) — It’s an experience shared by many: You make an ambitious health resolution at the start of the year and a few months - or weeks - later, you lose steam and throw in the towel. This year break the cycle of broken resolutions by focusing on simple, yet effective ways you can impact your wellness long term. The key? Small daily habits.

Nicholas Frye, MS, LCPC, CHES, behavioral counseling manager at OPTAVIA and an expert on psychological factors that influence health, shares how you can create lasting healthy habits, break those un-

healthy ones and create positive changes to your wellbeing:

Forming new habits

Habits are a fundamental part of the health and wellbeing program, OPTAVIA. Its approach is built around four key components: a supportive community, an independent coach, a blueprint for learning and mastering healthy habits, and easy nutrition.

“Forming a new, healthy habit involves repeating a health-promoting behavior in response to some trigger that’s already a part of your day, such as a specific location like the kitchen, certain situation like making your morning coffee, or particular person like your significant other, until there is a learned connection between trigger and behavior,” said Frye.

As an example, to develop a new, healthy walking habit, first select a specific health-promoting behavior such as “go for a 10-minute walk.” Then identify a stable cue which occurs daily in your life such as “after breakfast.” Then repeatedly perform the walking behavior in response to the after-breakfast cue which will, over time, result in an automatic habit.

It takes 66 days - on average - to develop a new habit, according to a 2009 study published in the European Journal of Social Psychology. However, the exact timeframe is different for everyone. As the behavior is

repeated in response to the cue, the association between them becomes stronger, more efficient, and automatic until the cue alone is enough to trigger the associated behavior without conscious thought.

Breaking old habits

Forming new, healthy habits through behavior and cue association is one part of a long-term approach to wellness, but how do you break an established, negative health habit?

“Breaking an old, unhealthy habit involves overwriting the old habit with a new, competing behavior,” Frye said. “Basically, you substitute the unhealthy habit with a healthy new one.”

For example, to break a habit of drinking sugary sodas while watching television, replace the soft drink with sparkling water every time you sit down

to binge your favorite show. Eventually, you’ll associate watching TV with this new, healthier behavior.

MicroHabits

Resolutions have become overly complicated, which is why Frye recommends instead of committing to a big, audacious goal in the

new year, try incorporating small daily habits into one’s life. This allows you one step closer to optimal health and wellbeing every day. These small behaviors are called microHabits and they can compound to have big results.

Some microHabit examples are parking at the back of a parking lot to get your steps in or taking a sip of water as soon as you wake up rather than hitting the snooze button.

“By developing these habits, one small step at a time, we can overcome the intention-behavior gap - in other words, when what you do doesn’t live up to your previous intentions - and it is all the less daunting,” said Frye. “This sets one up for success as opposed to overly ambitious resolutions that don’t guide you from point A to point B.” Learn more at OPTAVIA.com.