balance Healing People
Restoring Hope
Keep Your Kids Safe from Cyberbullying page 4
Let Exercise Lift Your Spirits page 3
You Feel What You Eat page 5
Spring 2018
focusing on health through the connection of mind and body
BURNED-OUT PARENTS Use Mobile Devices to Soothe Upset Toddlers
inside spring 2018
Cyberbullying: Keeping Your Kids Safe page 4 You Feel What You Eat page 5
Marijuana Laws Are Changing, but Does That Mean It’s Safe? page 6 5 Simple Brain-Boosters page 7 According to a new study, researchers
BEATING AN EATING DISORDER requires professional help, but you can also play an important role in a loved one’s recovery by helping the person reconnect with his or her values and who he or she wants to be, stresses the National Eating Disorders Association. This will allow the individual to stay focused on why he or she wants to get well, not on the perceived short-term benefits of the disorder. Work with the person to develop a list of goals, such as traveling or starting a new career, and help decide how he or she can achieve these goals. IF YOU OR A LOVED ONE is suffering from an eating disorder, we can help. Call the Loma Linda University Behavioral Medicine Center at 855-314-8964. 2 Loma Linda University Health • balance
Touch screens and apps might work to
surveyed 144 parents of kids 15 to
calm kids in the short term. But over time,
36 months old about their use of mobile
these children may not develop their
devices. They compared responses of
own coping mechanisms. Later on, they
parents whose kids had social and
might struggle to handle boredom or
emotional difficulties with those of
calm themselves down when they have
children without these issues.
strong emotions.
About 62 percent of parents with difficult kids used phones or tablets
Try Off-Line Ways to Keep the Peace
to calm down upset children. What’s
Instead of handing them a digital pacifier,
more, nearly 70 percent employed
teach your children how to handle their
them to keep peace in an already-quiet
feelings. Helpful techniques include:
house. That’s compared with 38 percent
• Breathing exercises. Take 10 deep
and 51 percent, respectively, among the other parents.
breaths together. • Talking about how they feel. Model this yourself — say, “Mommy or Daddy is
Devices Rob Children of Self-Calming Skills Moms and dads who reported having less control over their kids’ actions
really frustrated right now.” Then prompt your child to do the same: “It looks like you are feeling mad.” • Getting rid of extra energy. Suggest
were more likely to use mobile devices
punching a pillow or running, instead of
this way. The findings were reported
hitting someone or breaking things.
in JAMA Pediatrics.
Let Exercise Lift Your Spirits I
f you’re among the nearly 8 percent of Americans with depression — feeling persistently sad or hopeless to the point that it affects your ability to work, sleep, eat, and otherwise enjoy life — make exercise part of your self-care routine. Physical activity produces feel-good brain chemicals, such as noradrenaline, serotonin and dopamine, that are associated with a sense of positive well-being. Exercise has shown to be an effective natural antidepressant.
Step Up to Perk Up Despite the mental health benefits of exercise, getting started can be tricky. With depression, you may not want to do much of anything. Here’s how to find the motivation to get up, get going and feel better faster:
• Do something fun. Pick activities you like to do, whether it’s cycling, walking briskly or jogging. If you haven’t exercised in a while, start slowly and work your way up to at least 30 minutes, three to five days a week. Bonus: Exercise can offer a quick fix. You may notice a mood boost immediately. • Buddy up. Whether you exercise with a friend in your neighborhood, attend a group fitness class or connect with others virtually, working out with a partner or simply reporting what you’ve done can provide the accountability you need to stick with it. It’s encouraging when you have a buddy to work out and celebrate fitness achievements with, such as getting up at 6 a.m. for a before-work run. • Push yourself. Although other forms of exercise may be helpful, research suggests that aerobic
activity, such as brisk walking or running, reduces depressive symptoms the most. In fact, the boost from one vigorous exercise session can last for three hours or more, according to a recent study in Frontiers in Psychiatry. Keep in mind that no one form of exercise is guaranteed to ease depression. You may need to access other resources besides physical activity, such as talk therapy or medications, to manage your depression. If you think you may be depressed, talk with your doctor. He or she can work with you to form a plan to help you feel better, or refer you to a mental health professional.
TACKLE DEPRESSION HEAD-ON For more fit tips to derail depression, visit the American Psychological Association at www.apa.org and search for “keep your psyche fit.”
1-877-LLUMC-4U • lluhealth.org
3
CYBERBULLYING: Keeping Your Kids Safe In a national survey, about 16 percent of high school students reported that they had been electronically bullied in the 12 months prior to the study. Cyberbullying, like its old-fashioned counterpart, feeds anxiety and depression.
T
oday’s virtual world of bullying can mean sending cruel or threatening messages or pictures via texting, instant messaging or other platforms, or posting embarrassing information in chat rooms, on social media or on other websites. A cyberbully might pretend to be someone else to make a peer look bad.
What Makes Cyberbullying So Toxic Cyberbullying can be even crueler than the old-fashioned variety. Bullies can’t see their victim’s reactions to tell when they’ve crossed the line from teasing to torment. Cyberbullying can occur anywhere and anytime, making targets feel vulnerable day and night. Harmful messages and pictures travel at heartbreaking speed. And they can spread anonymously. In one study of more than 3,500 middle school students published in the Journal of Adolescent Health, almost half the targets didn’t even know who had been bullying them. How to Cool Cyberbullying Kids who are bullied may hesitate to tell their parents because they’re afraid to lose their computers, smartphones and other devices. To keep your youngsters from becoming cyber-targets or bullies: • Set rules about how to properly use computers, cellphones and other technology.
4 Loma Linda University Health • balance
• Consider installing a parental monitoring program on your computer to manage online habits. • Keep evidence of cyberbullying by saving the screenshot, email or text message. This can be used to report cyberbullying to web and cellphone service providers. • Call the police if a cyberbully threatens violence. In addition, discuss these rules with your kids: • Don’t send messages online that you wouldn’t say in person. • Don’t respond to hurtful messages. Remove the sender from your friends list, block them, and tell a trusted adult.
If you suspect your child is being bullied, please talk to the school’s principal or counselor. Visit LLUBMC.org for more information on how Loma Linda University Behavioral Medicine Center can help.
You Feel What You Eat Use food to make yourself happier, calmer and sharper
I
t’s no secret to anyone who’s sought
sweet treat — sugar may perk you up
solace in a Snickers bar, used cookie
for a moment, but quick surges in your
dough to beat the blues or craved the
blood glucose lead to steep drops later
comforting cheesiness of Mom’s macaroni.
on, leaving you more exhausted. What’s
When we’re stressed, anxious or sad, we
more, refined carbohydrates, such as
often turn to food to make us happy.
white crackers and cookies, make more
Cauliflower may be low in calories and
of the sleep-inducing amino acid
fat, but it’s high in vitamin C and a good
tryptophan available to the brain.
source of folate … and when seasoned
The links between food and feelings aren’t, so to speak, all in your
Instead, reach for snacks high in
head. There’s an intricate connection between your diet and your emotions,
protein. These steady your blood sugar
and it works in both directions.
and boost production of dopamine and
Breaking the Cycle
Roasted Cauliflower
and roasted, it makes for a simple, tasty side dish.
norepinephrine, which keep you alert
INGREDIENTS
and focused.
1 cauliflower head, leaves removed, cut in half
A big project at work or a tough event in your personal life doesn’t have to send
Mood problem: Stress, anxiety
Olive oil spray
your diet in a tailspin, too. Fortunately,
and sadness
2 tsp. freshly squeezed lemon juice
many foods that nourish your body can
Food solution: Walnuts
2 tsp. fresh lemon zest
also lift your spirits or quiet a racing mind.
Nuts contain essential omega-3 fatty
1 tsp. dried herbs de Provence
You just have to know which dishes to
acids, which your body needs but can’t
¼ tsp. sea salt
reach for at which times. Here’s a
produce. Most of us who eat a Western
1 tbsp. freshly grated Parmesan cheese
guide to foods that soothe common
diet fall short. Doctors suspect this
mood troubles.
deficiency harms brain cells, interfering
DIRECTIONS
with the communication among them,
1. Preheat oven to 350 degrees. Spray two
Mood problem: Premenstrual syndrome Food solution: Dairy
slowing their growth and repair, and
halves of cauliflower with olive oil spray.
leaving us prone to anxiety and
Sprinkle lemon juice on each half. Place
If your impending period leaves you tired,
mood disorders.
halves onto cookie sheet.
Besides nuts, you’ll find these fatty
irritable and unfocused, reach for the yogurt. There’s evidence that calcium can
acids in flaxseeds and canola oil.
ease fluid retention and also regulate the
Supplements containing omega-3 fatty
swings in neurotransmitters that lead
acids are also available. Talk with your
to PMS problems. If you don’t do dairy,
doctor before taking them.
other calcium-rich options include leafy
greens, almonds and fortified juices.
Mood problem: Sleeplessness Food solution: Cherry juice
Mood problem: Afternoon slump Food solution: Eggs or peanut butter
Warm milk, chamomile tea — the list of
Your 2 p.m. collapse may drive you
long. But a study in the Journal of
straight to the vending machine or the
Medicinal Food finds a glass of tart cherry
candy dish. Stop before you unwrap that
juice before bed just might help older adults
folk remedies to beat sleepless nights is
2. Sprinkle lemon zest, herbs and sea salt on cauliflower halves. Roast for 30 minutes. 3. Remove from oven and top with Parmesan cheese. Per Serving Serves four; serving size is 1/4 cauliflower. Each serving provides: 59 calories, 0.6 g total fat (0.2 g saturated fat, 0 g trans fat), 1 mg cholesterol, 228 mg sodium, 12 g carbohydrates, 5 g fiber, 5 g sugars, 5 g protein.
with sleep problems drift off to dream. 1-877-LLUMC-4U • lluhealth.org
5
MARIJUANA LAWS ARE CHANGING,
But Does That Mean It’s Safe? visits in the U.S. increased from about
percentage of drivers involved in fatal
298,000 in 2004 to 456,000 in 2011, ac-
car crashes who had smoked marijuana
cording to the National Institute on Drug
hours before the crash increased from
Abuse, for problems such as unease,
an estimated 8.5 percent before the law
shaking, psychotic reactions and even
change to 17 percent by 2014. Higher
serious burns.
blood levels of THC were linked with
Especially risky is “dabbing,” which
higher risk for death.
resins. Eating marijuana-laced cookies,
Pot threatens your lungs, heart and brain. Toxic chemicals in marijuana smoke
brownies and other edibles also carries
irritate delicate lung tissue, boosting your
a higher risk for an overdose than
risk for bronchitis and a chronic cough.
smoking pot. It takes longer to feel the
Marijuana also damages blood vessels
effects, so you may eat more.
and raises your heart rate and blood
means smoking THC-rich marijuana
Yes, you can get addicted. About
pressure, increasing odds for heart
on’t let marijuana’s new “health halo”
D
9 percent of people who experiment
disease and stroke. In addition, regular
mislead you — or someone you love.
with marijuana become addicted,
users can have trouble concentrating and
Research says that using cannabis-based
according to the National Institutes of
remembering things. For the still-
drugs or smoking the leaves and flowers
Health (NIH). Risk rises up to 50 percent
developing teen brain, this could lead to
of this plant can relieve symptoms such as
for daily users. Especially troubling: One
permanent memory and learning
some types of chronic pain, nausea from
in six teens who tries pot will become
problems. In one recent New Zealand
chemotherapy and multiple sclerosis–
hooked, the NIH warns. Currently, about
study, people who began smoking in their
related sleep problems. But as more
25 percent of high school sophomores
teens and continued regularly through their
states pass laws legalizing marijuana for
and 36 percent of high school seniors say
late 30s had at least a 6-point drop in IQ.
medicinal, and sometimes recreational,
they’ve tried it in the past year — and the
Problems for babies. About one in
use, it’s important to understand the
percent who view marijuana as risky is at
25 American women says she’s used
serious downsides.
the lowest point ever recorded, accord-
marijuana while pregnant. Whether you
Here’s what recent research reveals about pot’s health and safety risks:
ing to a 2016 national drug-use survey
smoke it or munch it (such as in brownies
from the University of Michigan.
or cookies), pot increases your growing
Marijuana’s more potent than ever —
Driving high can be deadly. Getting
and sending more users to the
high interferes with skills you need for
emergency room. Levels of tetrahydro-
safe driving. It slows your reaction time
cannabinol (THC), the main psychoactive
and decision-making ability and affects
chemical in marijuana, have tripled from
coordination and problem solving. That
4 percent in 2005 to 12 percent in 2014,
could cost you your life. A recent study
according to a recent University of
from the American Automobile
Mississippi study that analyzed 38,681
Association’s Foundation for Traffic
samples. As THC levels rose, the number
Safety found that after Washington state
of marijuana-related emergency room
legalized pot in December 2012, the
Health •• balance balance 6 Loma Loma Linda University Health
baby’s risk for developmental problems after birth.
Learn more about Loma Linda University Behavioral Medicine Center’s substance use recovery program at LLUBMC.org.
5
W
Simple Brain-Boosters
You can’t cure Alzheimer’s disease — but you can take steps that may keep your brain healthier and lower your risks for illnesses that harm memory and thinking.
hile there are no guarantees, the Alzheimer’s Association and other sources offer the following suggestions. The more of these steps you take, the better they may work. 1 Adopt a Brain-Healthy Diet A diet that supports brain health is rich in fruits, vegetables, whole grains and legumes. Dark-skinned fruits and vegetables offer high levels of brain-healthy antioxidants. Look for foods that are low in fat and cholesterol, which can clog arteries. 2 Be Physically Active Regular exercise and physical activity help maintain the brain’s blood supply and promote growth of new cell connections. Staying fit also reduces the risk for heart attack, stroke and diabetes —
independent risk factors for dementia. Aerobic exercise, such as walking, bicycling and gardening, done for 30 minutes a day, seems to help protect the brain. 3 Be Socially Active Staying social appears to protect people from dementia. Socially active people take part in sports, cultural pursuits and similar activities with others while maintaining close personal relationships that include emotional support. What kind of social activities can engage you mentally and physically? Examples include volunteering, playing cards, traveling and working on behalf of a cause. 4 Be Mentally Active Keeping your brain active every day may help you build a reserve of brain cells and
connections among them. To do so, be a lifelong learner. Stay curious. Read and write. Take adult education courses. Attend lectures and plays. Try your hand at crossword puzzles and other brain-stretching games. 5 Be Heart Smart Maintaining a healthy heart seems to keep the brain healthy, too. Add these behaviors to the list of brain-boosters above: • Don’t smoke. • Maintain healthy blood pressure, cholesterol and blood sugar levels. • Maintain a healthy weight. Being obese in middle age can double your risk for Alzheimer’s later in life.
1-877-LLUMC-4U 1-877-LLUMC-4U• lluhealth.org • lluhealth.org
7
balance balance is published by Loma Linda University Health to provide general health information. It is not intended to provide personal medical advice, which should be obtained directly from a physician. Š2018. All rights reserved. Printed in the U.S.A. Developed by StayWell.
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