Living Well Nov-Dec 2015

brain health

NOV/DEC 2015

A Publication of the

delay or prevent Alzheimer’s

reading to your child makes all the difference November/December 2015 ~ living well

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living well ~ November/December 2015

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missoulian.com

A publication of the

People in Missoula and western Montana want to feel good, look good and live well. Available at more than 150 newsstand locations throughout the area, Western Montana Living Well is well suited to more than 30,000 readers monthly who want health tips on fitness, nutrition, family, financial advice, wellness, therapy and beauty.

publisher Mark Heintzelman editor Matt Bunk graphic design Krista Ness Bob Jacobson

advertising sales Rachel Crisp Philips 406-523-5223 contributors Kathy Cooley Tracy Devall Donna K. Jennings Davin Jergensen Bernadette Lintner

The opinions, beliefs and viewpoints expressed by the various authors and forum participants in this publication do not necessarily reflect the opinions, beliefs and viewpoints of the Missoulian or Lee Enterprises. The author of each article published in this publication owns his or her own words.

No part of the publication may be reprinted without permission. ©2015 Lee Enterprises, all rights reserved. Printed in the USA.

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living well ~ November/December 2015

November/December 2015 VOL. 32

in this issue

brains benefit from exercise pg. 6

read to your child pg. 10

brain health

also inside

delay Alzheimer’s pg. 12

treating concussions pg. 14

get a good night’s sleep pg 26 night shift workers pg 28 elevate mood quickly pg 34

Parkinson’s side effects pg. 20

senior loneliness pg. 22

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Brains benefit from

exercise & proper

By Tracy Devall, MSPT

R

esearchers say one new case of dementia is detected every four seconds globally. A Harvard health blog estimated that more than 115 million people will have dementia worldwide by the year 2050.

We all know moderate exercise is good for improving general health, and that applies to your brain as well.

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Some brain–boosting benefits of cardiovascular exercise include: increased blood flow to bathe the brain in oxygen and glucose; increased hormones mixing with BDNF (brain derived neurotrophic factor) to improve cell growth, help to regulate mood and improve learning; and signal the release of serotonin (mood booster), dopamine (affects learning and attention), and norepinephrine (influences attention,

diet perception, motivation and arousal).

Studies showed these effects may even cause permanent structural changes to the brain. One study indicated that exercising one hour per day for three times per week for six months actually increased the size of the hippocampus, the part of the brain associated with memory and learning. Exercise can also stimulate

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omega-3 fatty acids are essential for brain function and provide some anti-inflammatory substances

the growth of new connections between an array of cortical areas of the brain, according to brainhq.com.

The Center for Disease Control recommends 2.5 hours of moderate cardio exercise per week and two strengthening workouts. Moderate exercise would be described as anything that elevates the heart rate to approximately 110–140 beats per minute or 11–14 on the 20-point rate of perceived exertion scale. Examples would include walking greater than 3 mph, bicycling up to 10 mph, participating in water aerobics, dancing or doubles tennis.

More intense workouts have demonstrated a bigger spike in BDNF, dopamine and epinephrine. Examples of 8

living well ~ November/December 2015

more vigorous exercise – greater than 140 beats per minute – would include race-walking, jogging, running, hiking uphill, lap swimming, singles tennis, aerobic dancing and bicycling above 10 mph. It is important to increase your intensity level gradually. Activities requiring increased levels of coordination, rhythm and strategy also engage several areas of the brain, thus increasing the benefits.

Along with exercise, it is important to maintain a diet that also stimulates brain health.

Blueberries help protect the brain from oxidative stress, which may reduce the effects of dementia.

Wild salmon, sardines and herring are rich in omega-3

fatty acids, which are essential for brain function and provide some anti-inflammatory substances.

Seeds provide vitamin E, which helps to decrease cognitive decline.

Avocados are high in monounsaturated fat, which contributes to healthy blood flow, thus reducing hypertension, which is a risk factor for a decline in cognitive ability.

Whole grains reduce the risk for heart disease, improving blood flow to the organ systems.

Beans stabilize blood glucose for a steady stream of energy.

Pomegranate juice provides antioxidant benefits to protect against free-radicals.

Freshly brewed tea provides potent antioxidants as well as caffeine, which if used judiciously can boost brain power by stimulating the production of endorphins.

It is best to develop good exercise and eating habits at a young age to gain and maintain benefits of good brain health throughout the lifetime.

Tracy Devall, MSPT, works at Valley Physical Therapy in Missoula.

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living well ~ November/December 2015

Read to your child

D

oes reading to your child really matter?

Yes! Research shows that reading out loud to your child is the single most important thing you can do to help your child learn to read. Simple pre-literacy activities such as reading aloud, singing and talking to children significantly impact how prepared children are to learn when they enter kindergarten.

Unfortunately, too many children enter our school systems unprepared with more than one child in three beginning kindergarten without the foundational language skills they need to learn to read.

National data reveals that many parents are not aware of how important this activity is, with only 50 percent of parents routinely reading to their children.

This percentage decreases in lower-income families, with only about one in three children being read to daily.

Did you know ...

The areas in the brain responsible for language skills rapidly develop during the first three years of a child’s life. A young child’s brain is literally making trillions of connections during these first few years.

It’s the fastest a child’s brain will ever grow. Between the ages of 1-2 years, for example, children will often quadruple the number of words they know. In these first three years of life, reading to children, letting them play with books, singing to them, reciting nursery rhymes, and talking about everyday moments, are all foundational activities that stimulate optimal patterns of braindevelopment, help to build a child’s language, literacy and motivation to learn, and foster future reading and academic success. By age 4, a child who knows at least four nursery rhymes will naturally be a better reader by age 8.The number of words a child knows when entering kindergarten is predictive of future learning success. Compared to their more advantaged peers, children in low-income homes will have heard 30 million fewer words. This word gap is

real, is enduring, and has long-term consequences in later academic success and life in general.Studies show that children who fall behind are likely to stay that way.

If a child is a “poor” reader at the end of 1st grade, she has a 90 percent probability that she will continue to be “poor” reader at the end of fourth grade. Children who are not reading proficiently by third grade are four times more likely to drop out of school.

It’s never too late to begin reading to children. As parents, grandparents, neighbors, professionals and community residents we can help support the academic and reading success in our youngest citizens. Here are several suggestions: Visit your local library. Most libraries offer free story times and family-friendly activities. Encourage your child to select a book to borrow, or read books on-site. Make use of the children’s librarians. They are experts in early literacy. Enroll your child in an evidence-based home visiting program such as Head Start. Early childhood programs are provided at nocost to enrolled participants and offer one-on-one parenting support and child development information.

Enroll your child in a high childcare or quality preschool that emphasizes reading and offers pre-literacy activities throughout the day.

You are your child’s first and most important teacher. There are countless ways to help your child improve on his/her early literacy skills. Spend at least 15 minutes each day reading to your child. Become a role model and read yourself. Talk about what you are doing or sing songs while driving. The options are limitless.

It’s never too early to read to a child. One of the most high-impact and cost-effective ways to reduce crime, improve health and education outcomes and build a thriving community is by investing in our youngest members. Please, read, talk and sing with children.

Kathy Cooley, RN, MPH, is Home Visiting Program Manager for Coos Health & Wellness in North Bend,

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Delay Alzheimer’s Proper diet and exercise important

By Donna K Jennings, APRN-PMH

A

lzheimer’s disease is the most common form of dementia. It impacts the lives of millions of Americans and is a tremendous burden on our health care system.

The latest research indicates there are many things each of us could do to avoid or delay the onset of this disease, starting 20 years prior to when it would typically present.

Age is a factor in the risk of getting Alzheimer’s, and the percentage of people suffering from the disease doubles every five years after age 65. People with parents or siblings who have the disease are at a higher risk, and the hereditary factor is higher in early-onset (before age 65) Alzheimer’s.

So what can one do to change the expression of genes, avoid the disease or delay the onset?

One of the simplest interventions is food. Researchers from Chicago Rush University Medical Center have found that people who followed a MIND diet that they developed are less likely to become afflicted. The diet is much like the Mediterranean diet and the anti-hypertension diet DASH. Both encourage people to consume greens, berries, whole grains, nuts, fish, poultry, olive oil and wine.

Obesity can lead to accelerated cognitive decline and dementia. Obese people have central obesity with increased blood sugar and triglycerides in the blood, increased blood pressure and low levels of good HDL. The fat cells that make up central obesity are very inflammatory and increase inflammation in the brain. Brain inflammation is associated with reduced brain volume and a greater risk of cognitive decline. Lifestyle intervention including diet is mandatory to lose weight and lower one’s risk of cognitive decline.

Inflammation is one of the leading causes of chronic diseases. A recent study on extreme longevity concluded that having very low levels of inflammation in your body is the most potent predictor of living beyond 100 years of age. Chronic inflammation can go on for years without you noticing until disease suddenly sets in.

A simple lab test, C-Reactive Protein (CRP) , can measure inflammation in your body. Or a fasting insulin level can be looked at for a marker of inflammation. If you are inflamed, diet and exercise are the primary ways to combat inflammation.

The Western-style diet is full of processed refined, high fat and glucose foods. To effect change in how we age, we must change our diet. Eat real food. One does not need a doctorate degree in nutrition to get it right. Shop the

perimeter of the store. Avoid processed vegetable oils and sugars. Use high-quality, unprocessed fats such as olive oil and coconut oil.

Exercise research confirms that a lifestyle including exercise also helps avoid or delay cognitive decline. Focused exercise should consist of intervals designed for one’s level and high-intensity resistance/strength training of all major muscles groups three times per week. Motion should be incorporated into each day.

Other suggestions to improve brain health and avoid cognitive decline are: socialization, brain games, yoga, meditation, rest and recovery. And on a final note, learn to laugh and play with friends and family. Age is not nearly as important as the lifestyle we choose to live.

Donna K. Jennings practices Integrative Functional Psychiatry and Obesity Medicine in Missoula. She also owns an assisted living and memory care facility.

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Use caution when treating

Concussions

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living well ~ November/December 2015

By Bernadette Lintner, PT, DPT

A

ccording to the Centers for Disease Control, a concussion is a type of traumatic brain injury caused by a bump, blow or jolt to the head. It can also be caused by a hit to the body that forces the head and brain to move rapidly back and forth.

This sudden movement can cause the brain to bounce around or twist in the skull, stretching and damaging the brain cells and creating chemical changes in the brain.

Concussions are serious. With improper

management, concussions can be dangerous and create long-term problems for the sufferer’s and their families. There is even new evidence suggesting an acceleration in cognitive decline similar to Alzheimer’s in people who have suffered multiple concussions such as boxers and football players.

What are the signs and symptoms of a concussion?

If one or more of the signs and symptoms listed below are shown or reported, the individual may have a concussion or more serious brain injury. The same is true even if someone simply says they just “don't feel right” after a bump, blow or jolt to the head or body.

Call your doctor.

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Concussion signs observed

• Can’t recall events prior to or after a hit or fall • Appears dazed or stunned • Forgets an instruction, is confused about an assignment or position, or is unsure of the game, score or opponent • Moves clumsily • Answers questions slowly • Loses consciousness (even briefly) • Shows mood, behavior, or personality changes

Concussion symptoms reported

• Headache or pressure in head • Nausea or vomiting • Balance problems, dizziness, blurry vision or doublevision • Bothered by light or noise • Feeling sluggish, hazy, foggy or groggy • Confusion, concentration or memory problems • Just not “feeling right,” or “feeling down”

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living well ~ November/December 2015

Although most signs and symptoms show up soon after an injury, you should continue to check for signs of concussion for a few days after the injury because symptoms may take hours or days to show up. If the individual’s concussion signs or symptoms get worse, you should take him or her to the emergency department right away. They could be at risk for a more serious brain injury involving bleeding in the brain that could lead to serious debilitation or even death.

If you have a concussion

Talk to your doctor or another qualified medical provider about your concerns, and take only medications that are approved by the medical provider. If there is a pre-existing medical condition (including anxiety and depression) at the time of a concussion, it may take longer to recover from a concussion.

Here are some important ways to help the brain heal after a concussion: • Keep a regular sleep routine, including no late nights and no sleepovers.

• Physical activities or activities that involve a lot of concentration, such as studying, working on the computer, or playing video games may cause concussion symptoms, such as headache or tiredness, to come back or get worse. After a concussion, physical and cognitive activities should be carefully watched by a medical provider.

• Avoid high-risk or high-speed activities that could result in another bump, blow or jolt to the head or body. That includes riding a bicycle, playing sports, climbing playground equipment and riding roller coasters. These types of activities should wait until a medical provider says they are well enough.

• Share information about concussion with siblings, teachers, counselors, babysitters and coaches. This can help them understand what has happened and how to help.

• When a medical provider says they are well enough, make sure there is a slow return to normal activities, not all at once.

• Talk with a medical provider about when you or the individual should return to school, work and other activities and how to deal with challenges during recovery.

• Ask a medical provider when the person who suffered a concussion can safely drive a car or ride a bike.

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Here are some helpful tips to avoid concussions: • When driving a vehicle, always use inspected and approved booster seats that have been properly fitted to your child and into your vehicle.

• Use stair gates: Block off those stairs using a childproof stair gate to decrease the risk of an accident.

• Use playgrounds that have soft surfaces such as wood chips, sand or rubber shavings.

• Always use a helmet that fits your child or teen properly and has been inspected and approved by a safety agency.

• Adopt a safety-first culture. Follow established sport safety rules and promote good sportsmanship.

• Get a baseline. You or your child can get testing of eye, inner ear and cognitive functioning at their baseline so there is “normal” information for your healthcare provider to compare to just in case of a concussion.

• Get educated. Talk to your healthcare provider about concussions and check out the Centers for Disease Control’s Heads Up Program for more information.

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continue to check for signs of concussion for a few days after injury because symptoms may take hours or days to show up

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Hallucinations and delusions The most common side effect of Parkinson’s disease you’ve never heard about

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living well ~ November/December 2015

By Brandpoint

F

or the approximately one million Americans living with Parkinson’s disease, the visible motor (movementrelated) symptoms associated with the condition are all too familiar. These include tremors, stiff muscles, limited movement and problems standing. However, there is a common non-motor aspect of advanced Parkinson’s disease that isn’t as widely understood or recognized by patients, caregivers, or doctors.

Common symptoms of this condition include hallucinations and delusions. Hallucinations are when a person sees or hears things that are not real. For example, a common hallucination is seeing a person or animal in the room that does not actually exist. Delusions are false and irrational beliefs, and in this case, often involve suspicions of spousal infidelity or other paranoid themes.

The condition is known among the medical community as Parkinson’s disease psychosis, or “PDP.” You may be surprised to learn that PDP affects more than half of all Parkinson’s patients at some point over the course of their disease. Current scientific research indicates that the hallucinations and delusions associated with PDP can result from the progression of the underlying Parkinson’s disease itself.

Understandably, the appearance of hallucinations or delusions can have a negative impact on quality of life for those living with Parkinson’s disease.

PDP is also associated with increased distress and burden for caregivers, which can lead to nursing home placement. An especially unfortunate reality of PDP is that many Parkinson’s patients feel embarrassed to report symptoms to their doctors because of the stigma associated with mental disorders. In fact,

a surprisingly small amount, only 10-20 percent, report their symptoms spontaneously.

“We are finding that with advancing Parkinson’s disease, complex challenges such as PDP often arise,” said Dr. Michael S. Okun, National Medical Director of the National Parkinson Foundation. “In the case of PDP, the strain on the caregiver can be substantial. As such, it is important to report any symptoms when they start, with a goal of effectively managing the condition and avoiding unnecessary nursing home placement.”

Interestingly, cases that are correctly diagnosed may not be simple to treat. Parkinson’s medications may exacerbate PDP symptoms. Often doctors adjust Parkinson’s medications to treat the psychosis, but in doing so, there is the potential to further compromise the patient's motor skills. Given the treatment challenges, it is important that patients, their caregivers, and doctors regularly speak about potential symptoms. Open communication may help lead to an earlier diagnosis and an appropriate treatment plan.

To properly understand PDP, the first step is to recognize that it is a commonly associated aspect of Parkinson’s disease and not something to be ashamed or embarrassed about. Obtaining information is essential and people experiencing PDP and their caregivers are not without options.

CareMAP is an online resource created by the National Parkinson Foundation (NPF) that offers families the resources and support they need to provide the best care for advanced stage Parkinson's disease. The site offers videos, articles, community resources and guides. Visit CareMAP at caremap.parkinson.org to learn more or call the NPF Helpline at 1-800-4PD-INFO (473-4636).

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Loneliness

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The most treatable serious senior health issue

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By Brandpoint

W

hile Americans tend to associate the holidays with togetherness, joyful occasions and feelings of warmth and happiness, the season can also worsen feelings of loneliness and isolation for some people – especially older adults. Loneliness is not only bad for seniors’ mental health, it can affect their physical wellbeing as well.

“The holidays can present families with an opportunity to spot signs of loneliness in their older family members and take steps to do something about it,” says Dr. Kevin O’Neil, chief medical officer of Brookdale Senior Living. “Isolation and loneliness in seniors can lead to debilitating depression, high blood pressure, dementia and shorter life spans. Time and time again we see that when seniors overcome loneliness, make new friends and feel a part of a caring community, they’re happier and their physical health improves.”

Research illustrates the link between loneliness and the advancement of dementia, deterioration of physical health and shortened lifespans.

Conversely, multiple studies show feeling connected and happy is good for your health and can lead to a longer lifespan. What’s more,

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families should be alert to signs their elders are feeling lonely or isolated happiness really can be contagious. In fact, one study by researchers at the University of California and Harvard University found surrounding yourself with happy people can make you more likely to become happy yourself.

“Social connections are vital for people of all ages,” O’Neil says. “Emotional ties are even more important for seniors, yet they are also more vulnerable to losing those bonds through the death of a spouse, grown children busy with their own lives or the relocation of a long-time friend who moves closer to be near their own family.”

As families gather for the holidays, they should be alert to signs their elders are feeling lonely or isolated, including: • Your loved one has suffered a loss, either the death of a spouse or friend, or relocation of a long-time cohort.

• They give verbal cues, such as complaining they have no friends, feel confined to their home, have no one to talk to or severely miss a long-deceased companion.

• They exhibit signs of depression, including trouble falling asleep, irritability, loss of appetite and disinterest in activities that used to excite them.

• Their eating habits have changed. Seniors who are feeling isolated and depressed may lose their appetite, or engage in unhealthful comfort eating.

• Personality or behavioral changes are evident. Your normally stoic loved one has become tearful, a chatty person becomes quiet, or an out-going personality is now withdrawn.

• They become “clingy,” holding a handshake or hug longer than normal, and becoming upset when it’s time for a visit to end.

• They complain of pain or health issues that the doctor can’t explain. In some cases, the “illness” may be an attempt to get attention. In other cases, it can be a physical response to loneliness.

• A person who was once very capable may begin to have difficulty managing daily tasks or their finances.

“It’s vital seniors stay connected,” O’Neil says.

“Every Brookdale Senior Living community has resident programming, activities and opportunities for seniors to develop closer relationships.”

He recommends some tactics to help seniors combat loneliness: • Get moving. Physical exercise increases the body’s level of “feel good” hormones, and can contribute to improved sleep, as well as fewer aches and pains. Seniors should get 30 minutes of moderately intense exercise per day, and if you exercise with companions, you're also reaping the social benefits of the activity.

• Sit down with a friend or family member and watch

a funny movie or TV show together. Laughter's positive effects on the mind and body are well documented.

Laughing together improves mood and can make people feel more connected.

• Make new connections. Sit with someone at lunch whom you don't know well. Ask a neighbor to go for a walk with you. Join a club or social organization.

• Help yourself feel better by helping others.

Volunteering has many positive effects on mental health. When you volunteer your time to help others, you’ll feel good about your actions and also expand your opportunities to meet new people.

• Learn something new – it’s not only good for cognitive health, it gives you the chance to make new connections with other students. Take a craft class, go to a personal finance seminar or take a cooking class.

“Loneliness can be a serious health issue for seniors,” O’Neil says. “Fortunately, it’s also one of the most treatable.”

Visit www.brookdale.com to learn more about senior living and for tips on combating loneliness.

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Replenish yourself with a

good night’s sleep Brandpoint

A

s the winter months approach, you’re probably planning to take preventative health measures recommended by your doctor: Get the flu shot; wash your hands more often and sneeze into your elbow instead of your hands. But one thing that makes you more susceptible to getting sick is being

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stressed and run down. Despite living in a world where everyone is constantly on-the-go, you can't avoid the fact that proper sleep is a key element when it comes to overall health.

Sleep is your body’s time to recuperate, so the less quality sleep you get, the less time your body has to do what it needs to do to keep you healthy. The Centers for Disease Control and Prevention recommends adults get seven-to-

eight hours of sleep each night, and that teens and children get nine hours or more. Unfortunately, a quarter of the American population reports that they get inadequate sleep, which the CDC has deemed a public health epidemic.

However, changing a few simple things about your daily routine or the room in which you sleep can greatly improve the quality of the sleep you get and, in turn, help improve your overall health.

Stick to a sleep schedule. Make sure that you go to bed and get up at roughly the same time each day, even on weekends. Having a consistent sleep pattern helps regulate your body’s sleep-wake cycle, helping you to sleep better at night. If you have trouble falling asleep within the first 20 minutes or so of going to bed, that’s okay – simply go into another room and do something relaxing until you feel tired. Agonizing over falling asleep will only make it tougher for you to get the rest you need.

Get cozy. This means making sure you have comfortable bedding. In a U.S.-based survey conducted by the American Down and Feather Council, 70 percent of consumers surveyed, who use down and feather products, agreed that they get a better night’s sleep with down and feather bedding. Furthermore, 55 percent agreed that there are health benefits to sleeping with down and feather products, because they: • Regulate your body temperature - Down and feather is a natural material that wicks away moisture and

perspiration, allowing it to quickly evaporate rather than trapping it. This reduces wakefulness due to being too hot or too cool.

• Provide proper support - Down and feather pillows conform to the body more naturally than many synthetic fibers or foam pillows.

• Help tame allergens - Down and feather products are tightly woven and provide a clean, natural and moisture-free environment, so they aren't conducive to dust mites, which are a source of allergies for nearly 20 million Americans.

Assess your sleeping conditions. Your bedroom should be cool – between 60 and 67 degrees – and should be dark and quiet. Consider using room-darkening shades, and make sure to ‘power down’ before you go to sleep. This means turning off TVs, computers or other sources of blue light that may hurt your sleep. To help block-out extra noise, consider using a fan or white noise machines to help you fall asleep and stay asleep.

There are plenty of reasons to love the fall and winter months, and you'll certainly appreciate these cooler months even more if you're getting the adequate amount of sleep that you need to stay healthy. If you're having trouble sleeping, start by making changes right to your bedroom see what a difference the quality of your bedding can make.

If you’d like to learn more about down and feather products, visit DownandFeatherCouncil.com.

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Night shift workers should take precautions

By Davin Jurgensen, Associated Press

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H

ANOVER, Pa. — Lamar Miller, a quality control inspector for ESAB Welding and Cutting Products in Penn Township, works 9:30 p.m. to 5:30 a.m.

He spends his nights making sure products are up to his company’s standards for size, labeling and packaging, he said.

Miller has worked this third shift for 14 years, Sunday through Thursday, with a 7-mile commute.

He gets about five to six hours of sleep every day, he said, and he’s not complaining. By working night shifts, Miller has his days free to spend time running errands or working on his farm, he said.

But the night shift comes with downsides — ones that Miller and many of the other 15 million night shift workers across the United States know well, according to the Bureau of Labor Statistics. Some around south central Pennsylvania, though, have found ways to combat the rigorous mental and physical tolls their night-owl hours have on their health.

Why sleep matters

Humans are wired to sleep at night and stay awake during the day. When work schedules interfere with that rhythm, a person may never fully adjust to the switch, according to the National Institutes of Health.

Third-shift workers also have to fight the fact that most of society is day-oriented. As they try to sleep, they have to deal not only with environmental light but also noises like telephones, lawn mowers and more from the first-shift people around them.

These factors can cause extreme tiredness, which can correlate with a decreased quality of life, increased risk of accidents at work and decreased productivity, according to the National Institutes of Health.

Varied effects

The degree to which this fatigue affects workers varies by person.

Rene Najera, a current Hanover-area resident, worked as a night-shift laboratory technician from 2000 to 2007, collecting blood samples and conducting tests at Waynesboro Hospital. He managed his schedule fine,

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he said, until he added a full-time course load at George Washington University in Washington, D.C. That was when he found his body struggling to stay awake.

His schedule consisted of working nights, sleeping on the metro he took to school in the morning, finding the library to take a nap for an hour between classes and wearing big headphones to drown out any sound, he said.

“My sleep was fragmented,” Najera said. “I was exhausted.”

During slow nights at work, Najera would be tempted to take a nap. He played the radio, caught up on homework or visited other departments to stay awake, he said.

But others are better able to adjust to the third-shift schedule. “It’s all I’ve ever worked,” Miller said. “I farm part time during the day, so it works perfectly.”

Before taking on the third shift at ESAB, Miller spent more than 20 years working 3 to 11 p.m.

“It was nice to get things done, but as far as social activities, that was limited on second shift,” Miller said.

“The kids were just coming home from school when I left, and by the time I

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living well ~ November/December 2015

got home, everyone was in bed.”

Sleeping better

When Miller’s shift ends at 5:30 a.m., he gets to sleep about an hour after, he said. But that wasn’t always the case.

Falling asleep posed a challenge when Miller first started third shift. He had no trouble functioning at work because he could move around and talk to people, but every now and then he needed a sedative from his pharmacy to get adequate rest at home, he said.

These kinds of over-the-counter remedies are sometimes helpful for people who have trouble fighting their natural sleep cycle, said Jamie Feeser, a registered sleep technologist at Hanover Hospital who has worked in the sleep field for 16 years.

Workers can also take non-medicinal measures at home to better prepare their bodies and environments for a good day’s sleep, Feeser said.

Feeser recommends keeping windows closed to block any outside noise, using earplugs and having a fan on to keep the room cool because daylight increases room temperature. She also recommends room-darkening curtains.

“Even when your eyes are closed, there are little receptors in our eyes that see light,” she said.

Night-shift workers should also limit their caffeine intake toward the end of their shifts so it doesn’t affect their ability to fall asleep and try to eat nutritious foods, Feeser said.

Lack of sleep combined with poor nutrition can lead to conditions like high blood pressure and high blood sugar, which increase the risk for heart disease and other health problems, such as diabetes, Feeser said.

Healthy eating can pose a major challenge for thirdshift workers.

Najera, for example, depended on microwavable and fast foods, he said. “Nutrition was not a priority,” Najera said. “During my days off I’d be sleeping and wouldn’t have the stamina to get up and cook something.”

Feeser suggests preparing meals ahead of time and taking them to work. If night-shift workers feel the need to buy pre-packaged meals, they can become label readers, checking the sodium and sugar content of their meals, she said. “Ultimately, you have to find out what works for you with food,” Feeser said.

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Professional help

Home sleep-improvement methods can only do so much. If lack of sleep affects workers’ day-to-day lives, Feeser said, they should see a doctor.

That’s what Daniel Gullickson did earlier this year.

Like Miller, Gullickson works at ESAB Welding and Cutting Products, where he serves as a rewinder, wiring spools to be used by customers. When Gullickson first started at ESAB four years ago, he was on the 6 p.m. to 6 a.m. night shift, he said. Then he switched to day shift, only to be put on his current night schedule from 11 p.m. to 7 a.m.

“I personally didn’t realize I wasn’t sleeping well,” Gullickson said. “My wife told me I was snoring excessively and would stop breathing.”

Doctors have several tools for helping patients identify and treat sleep issues. For Gullickson, the first step was a sleep study.

A visit to his endocrinologist regarding another medical condition led Gullickson to get a test for sleep apnea, he said. Sleep apnea is a common disorder in which people have pauses in breath or shallow breathing when sleeping, according to the National Institutes of Health.

Sleep studies involve attaching wires — for Gullickson, doctors used 26 of them — to a patient’s head, chest and legs.

Doctors then study the patient’s brain waves, heart rate, breathing and leg movements during a six- to sevenhour sleep, Feeser said. Depending on the result, they might then prescribe behavioral therapy or medication.

Gullickson’s test found that he did have sleep apnea.

Doctors believe his night-shift schedule may have been a contributing factor in the condition.

After a subsequent test, doctors prescribed him a machine that sends air pressure through a mask to help him breath better while he sleeps.

Gullickson is looking forward to finally having a good day’s rest before work.

“I can’t even remember the last time I had a dream,” he said. “I’d just like to have one.”

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living well ~ November/December 2015

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November/December 2015 ~ living well

33

Feel better fast : Ways to perk up

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living well ~ November/December 2015

Don’t know how? Try attending yoga classes, or download Headspace, the app that teaches you how to meditate in just 10 minutes a day.

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24-7 Nurse On Call living well406-327-4770 ~ November/December 2015

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