Vigor & Vitality 2022

Jonathan Blake,

Gil Henderson,

Gina Lawrence Licensed Professional Counselor

HEALTH, WELLNESS & NUTRITION

Written by Becky Weise

“When you have your health, you have everything. When you do not have your health, nothing else matters at all.” This quote by Augusten Burroughs sums up the truth in very simple terms.

In this guide you will find information on products and services in this area that will help you get healthy, and maintain vigor and vitality. And there are many local resources for those times when life throws a curve into your wellness plans.

A healthy smile is more than the beauty you can see. Healthy eyes are important too. Watching your children and grandchildren grow has just as much to do with good vision as it does with bodily health. Our mental health is just as important as our physical health.

As you read through the pages of this magazine, let it motivate you, and let it foster resilience into a lifestyle of healthier habits and good choices.

Becky Weise Marketing and Media Director The Fayette County Record

Take that first step to feeling better. Make that commitment to exercise. Set aside time to think about your health. Do something to make a positive change today. And prioritize eating better.

It’s easy to make a New Year’s resolution, but not always so easy to keep it. We all get sidetracked. As the year is nearing its end, take a moment to write down a new set of goals. Identify your long-term priorities. Write them down. And commit to making a positive change by the end of 2022.

As consumers, we should want to make health and wellness a lifestyle choice, and a spending priority. Knowing what is available in our area is a great place to start.

- Becky Weise

GET BACK IN THE GAME of Living Easier

With this highly skilled orthopedic team at St. Mark’s Medical Center

Full-service orthopedic care, from therapy to surgery, in your own backyard

Written by Cindy Stephens

We keep you moving to get you back where you want to be

Our backs, feet, shoulders, hips, knees, you name it, are all prone to injury or wear and tear and often simply throw us a curve ball. Either way, the highly skilled orthopedic team of Dr. Jonathan Blake and Christina “Christy” Berger, MSN, APRN, FNP-C, helps patients of all ages regain their mobility, minimize pain, and return them to the activities they enjoy. Whether it’s surgery or physical or occupational therapy, their focus is to keep you moving and get you back where you want to be.

Dr. Jonathan Blake, Board Certified Orthopedic Surgeon and Christy Berger, MSN, APRN, FNP-C

“I enjoy seeing patients in the clinic setting and offering treatment options to help provide them relief from pain and discomfort, and maximize their mobility for the activities they enjoy,” said Dr. Jonathan Blake, board-certified orthopedic surgeon at St. Mark’s Medical Center.

Orthopedic care for all ages in a close community

Orthopedic care at St. Mark’s runs from treating muscle strains, injuries, breaks, and underlying problems with varying types of arthritis. “Orthopedic services are a critical specialty for a community hospital to offer. We treat patients with a variety of injuries and issues, from children to seniors,” commented Mark Kimball, St. Mark’s President and CEO. “In a community with an aging population, we know they want to remain active on their ranches and in other recreational activities to enjoy their daily lives. In our schools, youth athletic injuries often run the gamut from Anterior Cruciate Ligament (ACL) injuries to stress fractures to broken bones. Our team treats patients of all ages so our local employers, schools and retirees can all benefit,” stated Kimball.

Dr. Blake offers a patient-centered approach toward the care and recovery of every patient, seeing and evaluating patients in two locations: La Grange and Bastrop. Surgery is performed at St. Mark’s.

“Our patients feel confident being treated close to home. They have access to the full range of orthopedic services. We routinely receive positive compliments about Dr. Blake and Christy. They are a great team. Their ability to connect with their patients and build relationships with them and their families comes with a great deal of experience,” continued Kimball.

St. Mark’s offers a comprehensive, full-service orthopedic practice that helps patients get back in the game—students get back on the ballfield, retirees get back on the golf course and everyone gets back in the game of living easier.

Experienced, hospital-based followup care in your own backyard

A full-service orthopedic practice so you get back in the game

POST-ACUTE SWING BED CARE

St. Mark’s offers swing bed care for those stabilized patients still in need of daily skilled nursing or therapy care before returning home.

Patients have access to around-theclock attention, nutritional therapy, pain management, respiratory care, and more.

WOUND CARE

Our Advanced Wound Care Clinic staff helps with post-surgical and traumatic wounds and many other types that resist healing due to diabetes or other health issues.

PHYSICAL AND OCCUPATIONAL THERAPY

Pre-surgery visit evaluation helps establish capabilities and expectations, and post-surgical therapy helps you optimize outcomes and take an active role in your health care. Our team partners with your physician to design a treatment plan specific to your needs, challenges and lifestyle goals.

“Get to know us. You’ll feel confident in the broad scope of orthopedic services available in your own backyard”

- Mark Kimball, St. Mark’s President and CEO

St. Mark’s Outpatient Physical Therapy team: Melinda (Mindy) Markwardt, PTA; Gil Henderson, LPT; Heidi Ehler, PTA; and Maribel Lara, PTA

St. Mark’s Advanced Outpatient Wound Center team, Jackie Faigle, FNP; Stacie Schramek, RN; back, Jennifer Scott, RN, Program Director

A broad range of services in an award-winning hospital

St. Mark’s Inpatient Physical Therapy team members, Courtney Menis, PTA; and Alaina Petzold, PT.

St. Mark’s Inpatient Physical Therapy, Kara Kollaus, PTA

Frank’s Story

Frank Newkirk, a resident of Lexington, TX, is a retired Air Force and Southwest Airlines pilot, flying for nearly 40 years.

As an orthopedic surgery patient, Frank had a hip replacement in June of 2022 due to severe osteoarthritis in his hip.

He made an appointment with Dr. Blake based on his resume, being impressed that he had expertise working for the VA early in his career. After meeting with Dr. Blake, he felt confident in selecting him to proceed with his care.

“Dr. Blake was very thorough in explaining what he would recommend for me if I chose him to do the procedure. Afterwards, he kept up with me post-surgery. That was very reassuring. Dr. Blake is a blessing to this area. I also received great nursing care while overnighting at St. Mark’s after my procedure. They all treated me well.”

Additionally, Newkirk received needed care from the St. Mark’s Advanced Wound Care team due to a separate health issue that he emphasized was not a surgery-related complication. “I’m an avid golfer and am now back to enjoying it!”

St.

2 St. Mark’s Place, Suite 110 La Grange, TX 78945

Open 8 AM until 5 PM Monday through Thursday; 8 AM - 12 PM on Friday

3101 Hwy 71 East, Suite 202 Bastrop, TX 78602

For more information, or to schedule an appointment with the Orthopedic team, call: (979) 242-2387

Physicians or self-referrals welcome.

2 St. Mark’s Place, Suite 120 La Grange, TX 78945 (979) 242-2401

St. Mark’s Advanced Wound Care Services

1 St. Mark’s Place La Grange, TX 78945 979-242-2104

St. Mark’s is one of the top 100 Rural and Community Hospitals in the United States as ranked by the Chartis Center for Rural Health, and in 2022, rated a 4-star hospital by the Centers for Medicare and Medicaid Services. The 100,000 sq. ft. community hospital serves residents of Fayette and Lee counties, and surrounding communities.

SMMCTX.org

Meet

Dr. Jonathan Blake

Board-certified Orthopedic Surgeon Graduated Summa Cum Laude, University of Health Sciences - College of Osteopathic Medicine, Kansas City, Missouri Internship: Park Lane Medical Center in Kansas City Residency: Kansas City University of Medicine and Biosciences

Christina Berger - MSN, APRN, FNP-C

Graduated with high honors, M.S.N. with a Family Nurse Practitioner specialty, University of Texas, Arlington Graduated Summa Cum Laude, B.S.N, Texas Tech University, Lubbock, Texas

How to overcome a fitness plateau

Each individual has his or her own fitness goals when beginning an exercise regimen. Perhaps the plan is to lose a set amount of weight or lift a certain amount of weight? Goals help people assess their workouts whether or not they are achieving the desired results.

At some point in just about everyone’s fitness routine, it may seem like progress has stalled. Changes in the body may no longer be noticeable or the scale says the same weight each week. It’s easy to grow discouraged when exercise gains plateau. But recognizing this phenomenon can help people get their workouts back on track.

What is a fitness plateau?

The exercise resource GymBet says a fitness plateau is a phase when the body adjusts to a workout routine and stops progressing further. The body has become accustomed to the stress and changes an exercise routine has put on it in order to grow muscles, reduce fat or improve in training.

What causes a plateau?

The human body is incredibly resilient and can adapt to the physical demands of a workout. That means a workout initially can produce noticeable results. But over time, the body will adapt and something that was challenging will become easier. As a result, a familiar and once effective workout will no longer produce

the desired results. Some call this General Adaption Syndrome. Even though hitting a plateau may seem frustrating, it is a good sign that an individual is making progress in a fitness program.

How to overcome a plateau?

The American Heart Association says one way to overcome a plateau is to follow the F.I.T.T principle of exercise. This stands for Frequency, Intensity, Time, and Type. Once a plateau has been reached, a person will have to change one or more components of F.I.T.T. to once again get desired results. That may mean increasing frequency and/ or intensity, spending more time in an exercise session, or changing the type of workout. If the plateau involves a lack of weight loss, then tracking food for a week or two

can show just how many calories are going in versus how many are expended. Often, hitting a plateau can be traced to dietary changes.

Banish boredom

Another factor in hitting fitness plateaus that people may not realize is mental motivation. An individual who is becoming bored in a workout may not put forth the same level of effort, and that can manifest itself in a lack of results. Modifying the workout or attending a new program can be a small trigger to reach a new fitness level.

A fitness plateau is something active people need to consider. Modifications can be made to get progress back on track.

Sleep Solutions of Central Texas, LLC

Obstructive Sleep Apnea (OSA)-how do you know if you have it? There are several indicators that are helpful in initially identifying it. If you are a bruxir, which is someone who grinds their teeth in their sleep, you have OSA. If you are a male and your neck size is 17 inches or larger, you have OSA. If you are a female and your neck size is 15 inches or larger, you have OSA. If people in your household tell you that you snore loudly or they move to another room for sleep, you have OSA. If you wake yourself up because of your snoring, you have OSA.

So how do you really find out if you have OSA and to what level do you suffer from it? First, you get screened for it by answering a few questions. If your response to some of the questions are positive, then it is time to discuss having a Sleep Study done. We at Sleep Solutions of Central Texas (SSOCTLLC), can help you with this. We can put you in touch with board-certified sleep doctors, who will discuss with you, your situation and the need and the reasons for doing a Sleep Study. This take-home Sleep Study will record your sleep activities for two nights. You will then mail it back to the board-certified sleep physicians and they will upload the information. Then they will determine what your data shows. OSA is divided into three categories: slight, moderate, and severe. After they have read your Sleep Study, a board-certified Sleep Doctor will talk with you about your situation and what your options are. The visits with the board-certified Sleep Doctor are done through telemedicine. These appointments can be arranged for you so that you can see and speak with the doctor who is helping you do the take home Sleep Study and the doctor who will discuss their findings with you.

Currently CPAP machines, oral adjustable positioners (OAP), and “Inspire,” a type of surgery, are the standard of care for OSA. CPAP machines have been around for many years and many people have them. Some people are compliant and others are not. If you are

doing well with your CPAP machine, that is great. But if you are not, then the OAP will help you. The OAP is indicated for mild to moderate OSA. It is an acrylic device that fits over your upper teeth and a separate acrylic device that fits over your lower teeth. The two pieces work together to position your mandible, so that during sleep it cannot fall back toward your throat and restrict your breathing. It helps keep your airway open so that you can breath properly and get proper sleep. More about this can be found in the Outdoor Adventures publication that the Fayette County Record recently published. OAP can also help with severe OSA. Severe OSA has usually required the person to wear a CPAP. But if that person cannot or won’t wear it, an OAP can be made to help reduce that person’s OSA issues. If you have a CPAP an are not compliant, talk with us about your options and find out how we can help you. There are several OAP appliances available and they are geared to help people with differing levels of OSA and differing dentition issues.

The latest OSA treatment is “Inspire”. It is a surgical procedure in which a batter pack and sensor is implanted under the skin of your chest. A wire from this implanted pack runs from the pack and up your neck and is inserted into your tongue. There are more intricate details for this therapy but are not included in this article.

Be assured that at Sleep Solutions of Central Texas, LLC, we are here to discuss your individual sleep issues. We can help you find out exactly what your OSA involves and help you treat your OSA with Oral Adjustable Positioners. Untreated obstructive sleep apnea is dangerous and can abruptly end your life or shorten your life. OSA is real, and it is dangerous to your health and the health of those around you. Again, we urge you to read article from the earlier Fayette County Record publication, Outdoor Adventures, about OSA. We look forward to helping you with your OSA situation.

©The Fayette County Record

Life changed dramatically in 2020. When the World Health Organization declared a COVID-19 pandemic in March 2020, hundreds of millions of people across the globe were forced to change how they go about their daily lives, including how they exercise.

Health-conscious adults accustomed to exercising at local gyms had to find new ways to exercise in the wake of the pandemic. Many gyms were forced to close in areas hit hard by COVID-19, and that left many people without access to fitness equipment like weights and cardiovascular machines. Resilient men and women soon found ways to exercise, and many of them embraced walking.

Though walking might not provide the same level of intensity that fitness enthusiasts are accustomed to, the Arthritis Foundation® notes the various ways walking benefits the body.

Walking protects against heart disease and stroke. Walking strengthens the heart and protects it against heart disease. The AF also notes that walking lowers blood pressure. In fact, post-menopausal women who walk just one to two miles per day can lower their blood pressure by nearly 11 points in 24 weeks, while women who walk for 30 minutes a day can reduce their risk of stroke by 20 percent.

Walking strengthens the bones. New York-based Plancher Orthopedics and Sports Medicine notes that walking can stop the loss of bone mass for people with osteoporosis. In addition, post-menopausal women who

The many ways benefits your body walking

incorporate 30 minutes of walking into their daily fitness regimens can reduce their risk of hip fractures by 40 percent.

Walking can extend your life. The AF notes that one study linked walking to longer life expectancy, finding that people who exercise regularly in their fifties and sixties were 35 percent less likely to die over the next eight years than people who never walked.

Walking can improve mood. One study from researchers at California State University, Long Beach, found that the more steps people taking during the day, the better their moods were.

Walking can lower risk for cognitive decline. Walking also has been linked to a lower risk for age-related cognitive decline. A study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease compared to men who walked less. In addition, a study from researchers at the University of California, San Francisco, found that age-related memory decline was lower among women ages 65 and older who walked 2.5 miles per day than it was among women who walked less than half a mile per week.

Foot traffic increased as people were forced to find new ways to exercise during the COVID-19 pandemic. Walking is a great way to stay in shape and even provides some lesser known benefits for people who walk each day.

Written by Coy Heinrich

Le Petite Gourmet Shoppe is more than just your small town kitchen supply shop. We take pride in all our products and services and serve our community with the best of the best from all around the world. Established in 2006, there has not been one day that we have not brought our best to the table, in all things culinary, to our customers and longtime patrons. From Eco friendly pots and pans to toxin-free silicone-based bakeware and gadgets, we are here to help you on your way to a healthier lifestyle. We offer one of the largest selections of healthy teas along with local honey and natural honey in the comb. Le Petite Gourmet Shoppe also has a large variety of gluten-free and salt-free products in ready to bake and eat, or gadgets and substitutions to make your diet specific creations. We carry many USA made products that meet all healthy production standards. Everything from glass containers to help our customers store leftovers to American made bakeware, cutlery, and cookware. We offer a variety of cookbooks and publications from clean eating and diet specific cooking to the Eat Right 4 Your Type movement. Not only do we have the products to help you cook healthier, but also the products to help you establish and sustain healthy habits in all areas of your life. The best way to control what and how you eat is by preparing and cooking your own food, and we have everything you will need to take back control of your health, vigor, and vitality.

Healthy and Beautiful inside and out

Written by April Krhovjak

The Offices of Dr. Shannon and Russ Juno M.D. opened their clinic in La Grange in 2009 to offer patients access to quality, cutting-edge health care without the need to drive into the cities. Dr. Shannon Juno, a Weimar native and Schulenburg graduate, is a BoardCertified OB/Gyn who offers comprehensive medical care to women during all stages of life. Her specialties include but are not limited to: Obstetrics, general gynecology, the treatment of female incontinence, and minimally invasive procedures such as endometrial ablation, vaginal and laparoscopic hysterectomies. Her husband, Dr. Russ Juno, is a Board-Certified Surgeon, who specializes in gall bladder and thyroid removal, colonoscopies/endoscopies, hernia repair, vasectomies, lap band surgery for weight loss, non-implant breast surgery/reconstruction, as well as skin lesions and skin cancer excisions. To help his patients achieve optimal health and vitality, Dr. Russ Juno began offering BioTE Hormone Replacement Pellet Therapy and a Nutraceutical Supplementation Program. Commonly known as BHRT, this pellet therapy is customized to the patient’s unique physiology and will work toward establishing a state of hormonal balance within their bodies. After insertion, a consistent dose of bioidentical hormones enters the bloodstream and may begin to balance hormones. He understands that one patient can make a difference, which is why as a certified BioTE provider, he tailors every hormone optimization treatment, ensuring each patient has the greatest chance of success in achieving hormonal balance. Furthermore, BioTE’s method of hormone optimization uses pellet therapy, which mimics the hormones already present within the body. This therapy has helped thousands across the United States obtain numerous health benefits such as increasing lean muscle mass, building stronger bones, gaining better brain function as well as increased energy. Many patients have even reported an increased ability to lose weight and a greater sense of wellbeing. It is his belief that balanced hormones are a vital part of the equation for both men and women to maintain good health and prevent disease as they age.

In 2013, April Krhovjak and both doctors formed a professional partnership that would allow them to help people in Fayette County with a more well-rounded approach to a building healthy lifestyle by offering a medically supervised weight loss program called Ideal

Protein. This proven diet, which was developed by a doctor in France, has been used by clinics for nearly 30 years to help patients lose weight and keep it off. The three phases of the Ideal Protein Protocol are designed to help you set, achieve, and maintain your weight loss goals. During the Weight Loss Phase of the Protocol, we limit carbohydrate intake to encourage the body to turn to its fat stores for energy. By eating Ideal Protein foods, the Protocol helps to sustain muscle mass while teaching you how to develop smarter eating habits and lifestyle choices, to help maintain your weight after weight loss is achieved. April has been a certified coach for over 10 years and has seen many succeed and meet their goals. It is with the oversight of both physicians and coach that even patients with underlying health conditions can safely and effectively lose weight and learn how to maintain it. She believes building healthy habits is a life-long process and stands by her clients to help guide them in the right direction. In addition to weight loss coaching, she is also a dedicated Licensed Esthetician and Licensed Laser Professional, that moved her skin care business, Hello Beautiful, to La Grange so that she could offer her clients advance skin care and laser services in a convenient location with extended hours. She has over 15 years in advanced esthetic and clinic practice and has worked in multiple, physician supervised clinics in Austin and Bastrop. In addition to her state licenses, she has attended numerous training classes in Dallas, Austin and Houston obtaining her certification as an injector, IPL photo-facialist, micro-needling, skin tightening and a Laser Safety Officer, April does direct training with Dr. Juno, and attends ongoing training in the latest Botox and dermal filler injection techniques by completing classes and workshops in Austin. Dr. Russ Juno serves as her Medical Director at Hello Beautiful, where she offers clients a wide range of clinical based skin care including laser hair removal, Botox/fillers, micro-needling, skin tag removal, chemical peels, sunspot removal and results driven facials. This enables her to create a customized program to meet the unique, individual needs of each of her clients. April strives to provide everyone with a personalized experience and amazing results by listening to her clients and offering them services to complement their goals. She is passionate about helping others bring out their beauty and to feel confident in themselves by showing them they are beautiful inside and out.

Weise Farms Modern Day Meat Club Taste the Difference

Written by Becky Weise

Join Weise Farms meat club and receive first-in-line order fulfillment with discounts on same day in-stock meat purchases, and get free delivery or pickup in Giddings & La Grange. We never use hormones or antibiotics, ever.

Do you really know where your beef comes from? Some jokingly say “The grocery store!” But what country does your meat really come from?

Back in the old days, farmers formed meat clubs and they would gather together once per month and harvest beef, pork and other meats. They took turns providing the animals and sharing the workload along with the bounty. They all knew where their meat came from. It came from “the country” and was raised just down the road.

Today, most people shop at grocery stores and they don’t really know where their meat comes from, or worse, they don’t even know what country their meat comes from because it is not currently required to list the country of origin on labels. Meats raised in other countries and sold in grocery stores are usually less expensive. Do you ever wonder why? What did those animals eat? How were they raised? What supplements were they given? Was the meat treated with any chemicals to kill germs? Was pink slime added to enhance flavor? These questions and many others make you also question if you really want to eat something that you know nothing about.

Most people who try our home raised, locally grown and processed ground Wagyu beef for the first time are blown away by the delicious flavor.

As a local farmer, raising high quality food has many challenges. It requires land. Farms and ranches that were once hundreds or even thousands of acres are becoming smaller parcels. The pressure to sell farmland comes from every

JOIN THE MEAT CLUB TODAY!

In addition to our beautifully marbled Wagyu beef retail cuts, Weise Farms also offers lean grass fed Wagyu beef, lamb and chicken.

angle. Phone calls and letters of tantalizing offers are heaped upon farmers and ranchers from strangers who want to buy our land (for a generous price) so they can divide the property into smaller ranchettes and sell each one for a ridiculous price. Drought, rising costs of diesel, feed, and other supplies are all part of the many challenges farmers face. And when times get really hard, we farmers question if we can hold on, not to mention compete with grocery stores who carry products far cheaper than we can raise them.

Weise Farms is bringing back “The Meat Club.” This modern day meat club subscription is just $45 per month, and you get five pounds of ground beef each month, with a same-day discount on any regular priced meats that are in stock at Weise Farms, and free delivery or pick-up at set locations in La Grange and Giddings. You will also receive first-inline priority on other products as they become available. Your monthly meat club subscription brings predictability to your menu, while helping to keep our local farm sustainable. That’s a win-win for all of us!

Subscribe to The Meat Club at www.weisefarms.com. Enjoy delicious fresh beef every month and taste the difference.

How can we reach the average person who buys from the grocery store instead of the farmer?

A Community of Caring

Bluebonnet Trails Community Services sincerely thanks

the community for entrusting us with your care for 25 years and counting. We look forward to growing with this wonderful community, sharing the joy of recovery, and achieving our vision of Healthy and Fulfilled Lives!

On September 1, 2022, the Bluebonnet Trails Community Services clinic in La Grange became a certified Rural Health Clinic, accredited by The Compliance Team, Inc. Rural Health Clinics provide both primary and preventive services with the goal of improving health access in underserved rural communities. This achievement is simply one of many exciting chapters in our 25 years of service to the Fayette County community.

Since 1997, Bluebonnet Trails Community Services has been serving Central Texans in their home communities with a growing array of healthcare services. We offer integrated medical and behavioral health services including medical examinations for illnesses and infections, immunizations, psychiatric evaluations, medication reviews, substance use disorder screening and treatment, 24-hour crisis care, counseling, and care coordination. In addition, we offer autism services, early childhood intervention, and intellectual and developmental disability services.

Bluebonnet Trails Community Services is committed to providing quality services to youths and adults, as demonstrated by our accreditations through rigorous, third-party reviews. We have maintained status as a Certified Community Behavioral Health Clinic since 2016, maintained accreditation of Case Management for Long-Term Services through the National Committee for Quality Assurance since 2020, and maintained accreditation through the Commission on Accreditation of Rehabilitation Facilities since 2021.

With community stressors such as COVID-19, inflation, workforce shortages, and the opioid epidemic contributing to increased mental health crises and delayed medical care, we know Fayette County families are increasingly seeking accessible, affordable, and quality health services. If you or a loved one needs support, our team of qualified, caring providers is ready to help!

OF MENTAL HEALTH ISSUES Warning signs

A 2017 study from the Institute for Health Metrics and Evaluation estimated that 792 million people across the globe lived with a mental health disorder.

If that figure is startling, it’s likely even greater as a result of the pandemic.

Data from the Kaiser Family Foundation indicated that about four in 10 adults in the United States reported symptoms of anxiety or depressive disorder during the pandemic. That marked a significant uptick since the summer of 2019, when one in 10 adults reported such symptoms.

The pandemic undoubtedly posed significant challenges that affected the mental health of people across the globe. But those challenges won’t necessarily go away if and when life returns to pre-pandemic normalcy. Nor is there any guarantee that new challenges that pose a threat to individuals’ mental health won’t arise in the years to come. That reality underscores the importance of learning to recognize signs of mental illness in both adults and children.

The National Alliance on Mental Illness notes that each mental illness has its own symptoms, so anyone concerned about their own mental health or the health of a loved one can speak with a mental health professional for more information. In the meantime, the NAMI notes that these are some common signs of mental illness in adults and adolescents.

• Excessive worrying or fear

• Feeling excessively sad or low

• Feelings of confusion or difficulty concentrating and learning

• Extreme mood changes, including uncontrollable “highs” or feelings of euphoria

• Prolonged or significant feelings of irritability or anger

• Avoiding friends and social activities

• Difficulty understanding or relating to other people

• Changes in sleeping habits or feelings of fatigue and low energy

• Changes in eating habits, such as increased hunger or lack of appetite

• Changes in sex drive

• Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality)

• Inability to perceive changes in one’s own feelings, behavior or personality. Some individuals experience a lack of insight known as anosognosia, which NAMI describes as unawareness of one’s own mental health condition.

• Overconsumption of substances such as alcohol or drugs

• Multiple physical ailments without obvious causes, such as headaches, stomach aches and vague and ongoing aches and pains

• Suicidal thoughts

• Difficulties handling daily life, including an inability to carry out activities or handle problems and stress that arises each day

• An intense fear of weight gain or concern with appearance

Pre-adolescent children also can experience mental illness, which can manifest itself through these symptoms:

• Changes in academic performance

• Excessive worry or anxiety. Some children may fight with parents to avoid going to bed or school.

• Hyperactive behavior

• Frequent nightmares

• Frequent disobedience or aggression

• Frequent temper tantrums

Individuals who are experiencing any of these symptoms or those who recognize them in loved ones, including children, are urged to contact a health care professional, including their general physicians, who may be able to recommend a mental health specialist. More information is available at www.nami.org

Get a pet.

Many people 50 and older qualify as “empty nesters,” a term applied to adults whose children have grown up and moved out of their homes. Some empty nesters experience a phenomenon known as “empty nest syndrome,” which the Mayo Clinic notes can be marked by feelings of sadness or loss. Pets can help people over 50 with no children at home overcome feelings linked to empty nest syndrome. In 2018, the University of Michigan National Poll on Healthy Aging found that 86 percent of pet owners felt their pets make them feel loved while 73 percent said their pets provided a sense of purpose. Pets also can ensure individuals over 50 stay physically active and provide opportunities to connect with other people.

Prioritize learning.

Whether it’s taking music lessons, going back to school or mastering a new hobby, learning has a profound effect on aging brains. For example, a 2013 study published in the journal Psychological Science found that memory function is improved by engagement in demanding everyday tasks. That study reported that people who learned new skills experienced greater memory improvement than people who only socialized or participated in activities that were not as cognitively engaging.

Make an effort to improve balance.

Various factors contribute to a decline in balance as adults age. For example, a decline in muscle mass that begins when people are in their 30s is a normal part of aging. Over time, that natural decline affects strength and agility. Balance exercises can be a valuable component of a fitness regimen that help individuals reduce their risk for falling as they advance through their 50s and into their 60s and 70s. That’s a significant benefit, as the Centers for Disease Control and Prevention reports that one out of every three adults age 65 and older experiences a fall each year, and as many as 30 percent of those falls lead to serious injury.

Embrace your inner socialite. Socialization is important for people of all ages, including individuals 50 and over. A 2017 study from researchers at Michigan State found that valuing friendships was a strong predictor of health and happiness among older adults. Opportunities to socialize with friends may increase as people navigate their 50s and children move out or become more independent. Individuals can take advantage of opportunities to socialize whenever possible.

Various strategies can help people maintain mental and physical wellness as they make their way through their 50s and beyond.

Reaching one’s fiftieth birthday in optimal health is an accomplishment to be proud of. The hard work required to be healthy in midlife includes adhering to a nutritious diet and exercising regularly. Once individuals cross the threshold and enter their 50s, they can look to some additional strategies to maintain their physical and mental well-being for decades to come.

How to Overcome Mental Fatigue

Fatigue and exhaustion are often discussed in terms that characterize the physical effects that they have on the body. However, mental fatigue can be just as draining as physical exhaustion, even if its symptoms are not as evident as achy muscles or tired feet.

The online medical resource WebMD notes that mental fatigue typically arises when individuals focus on mentally challenging tasks for extended periods of time. Many individuals also experienced mental fatigue during the pandemic. Pandemicrelated restrictions forced individuals across the globe to confront a number of unforeseen, unexpected challenges, including a sudden shift to remote work and school closures that forced working parents to juggle the rigors of their careers with the difficulties of remote learning. That upheaval contributed to prolonged mental fatigue for many individuals.

Much like athletes need routine breaks from exercise to let their muscles recover, individuals need to look for ways to give their overworked minds a chance to recuperate from fatigue. Each person is different, but these strategies can help people overcome mental fatigue.

Take breaks from the news. Overconsumption of news is one potential contributor to mental fatigue. That’s especially so in the digital age, when the latest headlines are never further than a smartphone away. The Johns Hopkins

Women’s Mood Disorders Center notes that limiting news consumption during stressful times can be an effective way to reduce symptoms of stress, including mental fatigue.

Schedule time to relax. The pressure to feel as if you should always be doing something, whether it’s working, taking care of your family or tackling a to-do list around the house, can contribute to mental fatigue. Schedule time to relax and make a concerted effort to keep that time open. Avoid using scheduled relaxation time to work on household chores or check work emails. Instead, use this time to do something you find genuinely relaxing, even if that activity feels like you’re doing “nothing.”

Spot the signs of mental fatigue. Another way to overcome mental fatigue is to learn to recognize its symptoms. Recognition of these symptoms allows individuals to use them as alarm bells that alert them when it’s time to take a step back and unwind. WebMD notes that mental fatigue symptoms include mood-related issues like increased irritability or anger; difficulty concentrating that makes it hard to finish tasks; zoning out; difficulty sleeping; and engaging in unhealthy behaviors, including overconsumption of alcohol.

The signs of mental fatigue may not be as instantly recognizable as the symptoms of physical exhaustion. But mental fatigue can be just as dangerous as physical tiredness if left unchecked.