Healthcare Review

Life Coach Gives Tips for Surviving Less Than Perfect Holidays

For all the promise of joy, peace and harmony that comes with the holiday season, the reality for millions of people is that the season is anything but a celebration. For many, it’s a reminder of lost loved ones, personal disappointments and dreams left unfulfilled.

But for life coach Teri Johnson, whose personal journey through an imperfect life now inspires others to reach for the lives they’ve always wanted, the negative “nevers” of the disappointing hand life may have dealt you is where the healing starts. By confronting a never-ending and unproductive cycle of negativity, the elusive joy of the holiday season can be found not just now but every day of the year, says Johnson, author of the newly released book, Overcoming the Nevers  www.overcomingthenevers.com.

“You never thought you’d get divorced, but you did. You never dreamed you would find yourself in an abusive relationship, but you are. You never thought you would need to lose 200 pounds, but you do. And you never thought you’d be 45 years old without a job, losing your home and drowning in debt, but you are,” says Johnson.

“We start to believe lies about ourselves, such as “I’m not good enough” or “I’m undeserving.”  We escape our pain and these toxic feelings into unhealthy behaviors and addictions.  There is freedom from the struggle; there is hope in discovering the truth; there is a way to fall in love with who we are to experience a joy-filled season, and more importantly a joy-filled life.”

Johnson’s tools for overcoming the “nevers” that drag many down during the holiday season are:

• Acceptance: Do you have the strength to make the changes necessary to turn a situation around through an attitude of acceptance? Or will you remain powerless, remain in the state of non-acceptance and let everything around you dictate how you feel? The journey starts with accepting that you can’t change others, but you do have power over your own life.
• Surrender: What we surrender ourselves to ultimately becomes our god, what we turn to or upon which we rely.  The question then is: What are we surrendered to? Is it something firm, solid and long-lasting or something that hurts us in the end?
• Joyfulness: Hold tight to your unique gifts and talents to enrich your own life and impact the lives of those around you. Build on what you’re good at, what makes you special and what makes you feel good about yourself.
• Discovery: Confronting the truth about who we are deep inside helps us overcome our painful past and discover the basis for those “nevers.”
• Faith: Until we accept love for ourselves from God, from others and towards others, the healing will not begin. Embracing love is an ongoing process that starts with learning to like yourself and with a willingness to accept your imperfections.

Johnson advises that the process of confronting internal struggles and the “nevers” of life isn’t easy, but no treatment program, no diet and no New Year’s resolution can be successful without breaking down the essence of individual struggles and making the necessary adjustments to attain the life you deserve.

“If the life you are living is full of unacceptable and disappointing things and you don’t want to spend another year like this, the only thing holding you back right now is your own confusion, self-doubt and anger,” she says.

“You don’t have to keep doing what you’re doing or feeling what you’re feeling, but you do need to come to terms with yourself and surrender yourself to faith that there is a better way.”

Tough Love Author Shares Tips for Disarming the Debbie Downers

For those of us from families built on Debbie Downer DNA, there’s only one direction a mood can go during holiday get-togethers and that’s down.

Sure, the running negative commentary, bubble-bursting barbs and rampant self-pity were funny coming from comedian Rachel Dratch on “Saturday Night Live’s” Debbie Downer sketches. But few of us can foresee our own Negative Nancys giving us a good belly laugh.

Whether you’re the smiley face among  frowners, or a bit of a Depressing Dan yourself, there are tricks you can use to keep the table talk from getting lethal, says Paula Renaye, a professional life coach and author of The Hardline Self Help Handbook, www.hardlineselfhelp.com.

“You can take control simply by thinking about what you choose to say – or not say,” Renaye says. “If you hear yourself criticizing, judging or complaining, you’re part of the problem. Happy, self-respecting people don’t find it necessary to dump on others to make themselves feel good.

“If someone else is the problem, simply don’t give them the ammunition they need,” she says. Instead try these tactics:

* Do not say anything negative. Period. And no one-downing! One-downing is the opposite of one-upping. It’s the art of coming up with something worse when someone else talks about their problem. No matter what negative thing anyone says, or how much you agree with it or don’t, resist the urge to respond with a negative. Instead ….

* Dodge, distract and detour. Turn things around with a question — a positive one. If you need to, make a “happy list” of questions before you go, so you’ll have some at the ready. And remember, there’s no law that says you have to answer a question just because someone asked it. With negative people, it’s best if you …

* Do not talk about yourself. The only reason negative people care about what you’re up to is because they want something to ridicule, brag or gossip about to make themselves look or feel good. Don’t go there. Whether you just filed bankruptcy or won a Nobel Prize, keep it to yourself. No good can come of it. None. And why do you need to chatter like a chipmunk about yourself anyway? Might want to think on that one, too. Better to find some praise for someone else than to expect someone to praise you.

* Do not share your woes. Even if you’re in a tough place and could really use a shoulder to cry on, don’t start laying your woes on a Negative Nell. Even in a weak moment, when you’ve had a terrible day, talking about it with a negative person is a bad idea. You might get a microsecond of sympathy, but that’s only so they can launch into telling you how much worse they have it. So, no talking about yourself unless you want to be the talk of the party, the family and the town.

* Do your homework and become like Teflon. Think of the times people said things that made you feel bad or made you feel the need to defend or explain yourself. If you want to avoid going down that trail again, start hacking away at the jungle of your own emotions. Get over needing anyone’s approval or blessing. If you are still waiting for negative relatives to validate you, you’re in for a long wait. Don’t set yourself up to be miserable. Get over it and go prepared.

Brooke Staats, RD, LDN, CNSC

BOSTON, MA, – The time between Thanksgiving and New Year’s Day marks the official holiday season and with it comes plenty of opportunities for indulgent food and drink.

Brooke Staats, RD, LDN, CNSC, Outpatient Dietitian at Faulkner Hospital, offers some tips to help you make good choices for your health during the holidays:

* Practice visualization: Imagine leaving your holiday party or event feeling comfortably full and satisfied rather than stuffed and bloated. Keeping that picture in mind may motivate you to make healthy decisions during the event.

* If you are likely to fill up on appetizers, try avoiding any that you can eat any time, such as chips and crackers. Choose one or two of your favorites but fill most of your plate up with vegetables, fruits and lean proteins such as shrimp, chicken or beans.

* Try to stick to your normal routine as much as possible. If you have a holiday party, try not to skip meals or “save up” for the event – eat normal meals beforehand so that you are more likely to make good decisions during the party. Foods that don’t normally look good to you tend to look great when you are hungry!

* Try to limit alcohol. Even one drink can dull your hunger signals and affect your sleep. The current recommendation is for one drink per day for women and two for men. Try to think up some fun non-alcoholic “mocktails” to enjoy such as pomegranate juice and sparkling water.

* Lastly, if you do overdo it, wake up the next morning and continue making healthy food and lifestyle choices. It is not one night of overeating that will affect your weight and health; it is your daily lifestyle choices that make the real difference.

For an individualized nutrition counseling appointment, please contact your physician for a referral to Faulkner Hospital’s Outpatient Nutrition Clinic, call 617-983-4455 or email FHNutritionClinic@partners.org.

Philadelphia, PA – The relationship between physical and psychological health is a complex one. And it is now a fact shared by many scientists that psychological stress can affect the immune system, the body’s defense system against infection and disease.

Holidays, one would presume, should bring peacefulness, thanks and good cheer.  However, for many, the holidays are perhaps the most stressful time of year, due to stressful situations arising with estranged family members, financial gift-giving pressures and overwhelming demands on our time. Additionally, one researcher has found that unforgiveness toward others-perhaps family members at the holidays-can further compromise our health.

Author, researcher and forgiveness expert Dr. Michael Barry has spent years conducting clinical research on the link between cancer and stress -namely the stress of negative emotions such as anger, bitterness and unforgiveness-and has found that our stressful relationships can play a part in our overall well-being, especially as those relationships are in the forefront during the holidays.

“It has not been proven,” Barry said, “that psychological stress actually causes cancer. But we do know that stress compromises our immune system and makes it harder for us to ward off disease. That is a known fact, as constant stress causes our bodies to produce stress hormones such as cortisol and adrenaline. These stress hormones raise our blood pressure, heart rate and blood sugar levels, and have been shown to reduce the production of natural killer cells-the ‘foot soldiers’ in the fight against diseases like cancer.”

Through his years of in-depth medical, theological and sociological research and clinical experience, Dr. Barry made a significant discovery that the immune system and forgiveness are very much connected. Negative or stressful feelings can actually prevent physical healing within the body . He discovered that the disease of unforgiveness can impact every organ, and it is an emotional disorder that can be prevented, treated and cured if a person is open to forgiveness.

Although stress doesn’t necessarily cause cancer, researchers have suggested that psychological factors may affect cancer progression, such as an increase in tumor size or the spread of cancer throughout the body in patients who already have the disease. Psychological stress can be defined as the emotional and physiological reactions experienced when an individual confronts a situation in which the demands go beyond their coping resources. Examples can range from marital problems or the death of a loved one to abuse or financial crises.

Stress that is chronic can also increase the risk of obesity, heart disease, depression and various other illnesses. Stress also can lead to unhealthy behaviors, such as overeating, smoking or abusing drugs or alcohol, all which may affect cancer risk.

Barry has worked extensively with cancer patients, helping them to process emotions like resentment, anger, bitterness, stress and unforgiveness that may be thwarting their healing process. In his book The Forgiveness Project, Dr. Barry writes about the debilitating effects that negative emotions can have on our health. Through his forgiveness program, Release! The Healing Power of Forgiveness? , Barry helps patients work through the feelings that may be linked to physical issues in their bodies.

Barry is Director of Pastoral Care at the Cancer Treatment Centers of America , where he specializes in the connection between spirituality and health. He has served in ministry for more than 20 years and has appeared on numerous radio and television shows around the country. He is the author of A Reason for Hope, A Season for Hope and The Art of Caregiving.

Doctor Reveals Household Hazards Expecting Moms Need to Avoid

Pregnant women are trying to be healthier.  Many take all the right steps to promote the birth of a healthy baby, including eating right, taking vitamins and eliminating alcohol and nicotine from their lives.

Unfortunately, all those efforts may be for naught if they are still being exposed to unseen chemicals in their daily lives. Dr. Doris Rapp, an experienced physician and expert on all the hidden household and environmental hazards, wants women to know about the many insidious and dangerous threats to their unborn babies. The harmful exposures can cause serious harm and damaging birth defects to babies in the womb, and they are right under our noses.

“One of the most dangerous groups of chemicals to pregnant women is known as PCBs,” said Rapp, author of 32 Tips That Could Save Your Life (<http://www.dorisrappmd.com>www.dorisrappmd.com). “PCB stands for polychlorinated biphenyls, and they are commonly used in industrial pesticides. While they may not be in your house, they may exist in your office, your water or your food, especially if you live near the Great Lakes or consume seafood caught there. These chemicals pass through the placenta into the unborn, and some exposures have been known to cause devastating birth defects.  These chemicals have also been found in the breast milk of women.”

According to Rapp, some of the dangers of these pesticides include, but are not limited to:

• Lower birth weight
• Smaller head size and developmental delays
• Movement, mental, and behavioral problems
• Increased or decreased activity levels
• Slowed thought processing and “less bright” appearance
• Lower reaction times
• Compromised nervous systems

“Moreover, a group of pesticides known as organophosphates also poses a high risk for pregnant women,” Rapp added.

“These include Bisphenol-A and phthalates,” she said. “They are derived from World War II nerve agents and are highly toxic. Even at low levels, organophosphates can be toxic to the developing brain, and studies show that they can affect brain and reproductive development in unborn animals. While most pesticides categorized as organophosphates have been banned for household use, they are still permitted for commercial use, including in fumigation for mosquitoes.  Malathion, a common toxic organophosphate, is still allowed for use as an industrial and household insecticide.  In the US, approximately 15 million pounds of Malathion are used each year by the government, as well as by businesses and homeowners.”

Her advice for women is to do all they can to avoid contact with these chemicals, starting before conception.

“Stay as far away as possible from pesticide-treated areas,” Rapp said. “Do not eat pesticide-laden food or any fish from the Great Lakes. Try to eat only organic foods. Further, if your job requires you to be in contact with any chemicals or pesticides, insist that other tasks be given to you for the duration of your pregnancy. Half the battle is knowing these dangers exist, but the other half is being informed and conscientious enough to be able to avoid contact with these dangerous and toxic agents.”

Brooke Staats, RD, LDN, CNSC

BOSTON, MA,  – Don’t wait until the New Year to make new goals to feel and look your best. With the holidays right around the corner, start out on the right foot by taking advantage of everything that the Fall season has to offer for your health!

With a new crispness in the air, step out and enjoy the fresh, cool weather while you can. According to Brooke Staats, RD, LDN, CNSC, Outpatient Dietitian at Faulkner Hospital, the Physical Activity Guidelines for Americans recommend getting at least 30 minutes of moderate intensity exercise five days a week. Not only is exercise good for your heart health, but it also gives you an extra boost of energy throughout the whole day – which will help as the hours of daylight get shorter.

Exercise tips for Fall:

• Find someone to walk with during halftime of the football game. Set the timer on your phone or watch for 30 minutes and find a route that lands you back at home right in time for kickoff!
• Go apple picking and make sure to walk the entire orchard. Not only is this considered exercise, but you also get to scout out the best looking fruit!
• Find a local place to hike where you can soak up the beautiful autumnal foliage. This is sure to be great for your body and mind.

Not only are there ample opportunities for exercise in the Fall, but healthy eating is easy and satisfying with all the fresh seasonal produce! Some of the produce in season during the Fall months are apples, winter squash, pomegranates, figs, cauliflower, garlic, beets, pears, pumpkin and Swiss chard.

Healthy eating tips for Fall:

• Buy local, in-season produce at a farmers market to ensure that you are getting the freshest fruits and vegetables around. Keep in mind that farmers markets often accept SNAP benefits.
• Try a new green leafy vegetable. Swiss chard is an excellent source of vitamins A, K and C as well as potassium. Simply sautŽ with oil and garlic and enjoy as a side or add to casseroles.
• Winter squash is abundant in autumn and is low in calories and high in fiber.

Here are some ways to prepare the different kinds of squash:

• Roast spaghetti squash until soft then shred with a fork to create strands and serve like pasta.
• Stuff roasted acorn squash with wild rice, dried cranberries and other vegetables.
• Make butternut squash into a creamy and warming soup.

For an individualized nutrition counseling appointment, please contact your physician for a referral to Faulkner Hospital’s Outpatient Nutrition Clinic, call 617-983-4455 or email FHNutritionClinic@partners.org.

Something I didn’t know either! I asked my Doctor why do I and other people urinate (pee) so much at night time. Answer from my Cardiac Doctor = Gravity holds water in the lower part of your body when you are upright. When you lie down and the lower body (legs and other things) seeks level with the kidneys it is then that the kidneys remove the water because it is easier. This then ties in with the last statement!

I knew you need your minimum water to help flush the toxins out of your body, but this was news to me.

Correct time to drink water… very Important.  

From A Cardiac Specialist!

Drinking water at a certain time maximizes its effectiveness on the body:

• 2 glasses of water after waking up – helps activate internal organs
• 1 glass of water 30 minutes before a meal – helps digestion
• 1 glass of water before taking a bath – helps lower blood pressure
• 1 glass of water before going to bed – avoids stroke or heart attack

I can also add to this… My Physician told me that water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

John D. Miller, Owner, Home Care Partners, LLC Diabetes

By John D. Miller, Owner, Home Care Partners, LLC

Diabetes is a result of the human body’s inability to properly or completely process and absorb sugar. The side effects from diabetes can be awful, but for older adults they can also be life-threatening. Many seniors suffer from type 2 diabetes (which affects about 95% of those with diabetes) and battle daily to keep it under control. My elderly father has type 2 diabetes, which necessitates regular monitoring and medication.

In the senior community, diabetes has become rampant. Statistics show the following:

1. The likelihood of acquiring diabetes increases with age. More than half of all diabetes occur in people older than 55 and nearly 20 percent of Americans 65 and older, or seven million people, have the disease.
2. It is estimated that about 65 percent of all people with diabetes will die of heart disease or stroke, and the odds are that those with diabetes will die at a younger age than those without the disease.
3. Diabetes is the leading cause of blindness in adults
4. Seniors with diabetes are twice as likely to be hospitalized for kidney infections.
5. As many as 70 percent of those with the condition have severe forms of diabetic nerve damage which can lead to amputations of the lower extremities.

Diabetes is characterized by hyperglycemia (excess blood sugar) and insulin resistance (which prevents glucose from entering the cells and, instead, builds it up in the blood). A diabetic may not show any symptoms for many years. As a result, many overlook the most common initial symptoms – increased thirst and frequent urination. This a result of excess glucose in the bloodstream sucking water from tissues thus forcing the body to take in more liquid and, as a result, excrete more fluid.

Diabetes education becomes important because many of those at risk either misunderstand or ignore the disease and take action only when the situation worsens. Early diagnosis is critical – particularly for those who are predisposed (either genetically or because of certain risk factors). Once the disease has progressed, it often results in more obvious symptoms like:

• Feeling rundown and lethargic, like a car without any gas
• Weight loss or weight gain as the diabetic may eat more to make up for lost fluids, or lose weight because the muscles don’t receive enough glucose
• Blurred vision because excess levels of sugar pull fluid from the lenses of the eyes
• Slow healing sores or wounds or frequent urinary tract infections
• Numbness, tingling or a burning sensation in the arms and legs due to decreased circulation that can cause nerve damage
• Gum disease that puts the diabetic’s teeth at serious risk

What Can Be Done?

Seniors diagnosed with diabetes can fight back. Many live normal and healthy lives with diabetes – but it often means a lifestyle change. The single most effective treatment, as well as the best prevention, is gradual and permanent weight loss. This involves decreasing caloric intake and, at the same time, increasing one’s level of exertion. In short – this means eating less and exercising more.

One can start by cutting out dessert and avoiding second portions. Increase the consumption of vegetables, fruits, and whole grains that are high in complex carbohydrates, and decrease the amount of red meat and sugars. Avoid alcoholic beverages. Start exercising.

Medication may be necessary. It is important to consult a physician about this, since there can be serious side effects and contraindications. In addition, seniors with diabetes need to:

• Have regular blood tests to make sure the disease is under control.
• Have their eyes checked regularly to keep track of diabetic retinopathy that causes deterioration in the blood vessels of the retina.
• Monitor their weight and blood pressure and make appropriate lifestyle changes if necessary
• Check the health of their feet for any signs of foot ulcers or infections
• Monitor levels of cholesterol and triglycerides (the types of fat found in the bloodstream) with regular check-ups
• Conduct regular urine tests to look for any kidney problems
• Get vaccinated against influenza and pneumonia as a precaution against additional infection
• Stop smoking
• Manage their level of stress

Seniors with diabetes have a tough road ahead. But a diabetic can manage effectively by becoming educated on what they can and can’t do, and by making a life-long commitment by adjusting or changing their lifestyle.

John D. Miller is the owner of Home Care Partners, LLC, a local southshore business providing private duty in-home assistance and companion care services to those needing help in daily activities and household functions. He can be reached at (781) 378 2164; email: jdmiller@homecarepartners.biz ; or online at: www.homecarepartnersma.com

While slipping on ice outdoors is a definite health hazard, fall prevention for the elderly starts right inside your own home. Correcting these common hazards will go a long way toward preventing falls.

By Wyatt Myers
Medically reviewed by Pat F. Bass III, MD, MPH

Whether it’s slippery floors, rickety stairs, or electrical cords on the floor, some of the most common causes of falls are actually in your own home, where you might have a false sense of security. That’s why fall prevention starts with creating a living space that’s safe.
Luckily, this doesn’t have to involve major home changes or a complete house remodel. You can make your home a safer place designed for fall prevention in the elderly with just a few basic changes.

Senior care experts offer the following advice for preventing falls at home:

1. Clean up clutter. The easiest method for preventing falls is to keep your home clean and tidy. Remove all clutter, such as stacks of old newspapers and magazines, especially from hallways and staircases.
2. Repair or remove tripping hazards. Sometimes, home fixtures can contribute to falls, which in turn lead to back pain and other injuries. Examine every room and hallway, looking for items such as loose carpet, slippery throw rugs, or wood floorboards that stick up. Then repair, remove, or replace those items for more effective fall prevention.
3. Install grab bars and hand rails. These safety devices are the keys to going up and down stairs, getting on and off the toilet, and in and out of the bathtub without injuring yourself. Gary Kaplan, DO, founder and medical director of the Kaplan Center for Integrative Medicine in McLean, Va., suggests installing grab bars by toilets and bathtubs and handrails in stairways and hallways for fall prevention in the elderly. Have a handyman or family member help with this, if needed.
4. Avoid wearing loose clothing. You want to feel comfortable at home, but baggy clothes can sometimes contribute to your risk of falling. For fall prevention in the elderly, opt for tighter-fitting and properly hemmed clothing that doesn’t bunch up or drag on the ground.
5. Light it right. Inadequate lighting is another major hazard that can stand between you and preventing falls at home. To create a home that’s more suitable for fall prevention in the elderly, install brighter light bulbs where needed, particularly in stairways and narrow hallways. Robert Bunning, MD, associate medical director of the National Rehabilitation Hospital in Washington, D.C., also recommends adding night lights in bedrooms and bathrooms.
6. Wear shoes. Socks may be comfortable, but they present a slipping risk. Preventing falls at home can be as simple as wearing shoes.
7. Make it non-slip. Bathtubs and showers, as well as floors in kitchens, bathrooms, and porches can become extremely dangerous when wet. For preventing falls on slick surfaces, Dr. Kaplan recommends purchasing and placing non-slip mats where appropriate.
8. Live on one level. Even with precautions such as guard rails, stairs can present a significant falling hazard. “If possible, live on one level,” says Kaplan. “Otherwise, be extra careful when you negotiate stairs.”
9. Move more carefully. Dr. Bunning explains that many people fall at home by moving too quickly from a sitting to a standing position and vice versa. Preventing falls of this nature is as easy as simply taking your time. “All you have to do is pause after going from lying down to sitting and from sitting to standing,” he says. “Also take a pause before using the railing on stairs, whether going up or down.”

Fall prevention in the elderly can amount to injury prevention. Ask your loved ones to help you ensure that your rooms and stairways are clutter-free and well-equipped with lighting, hand rails, grab bars, and non-slip mats, to help you avoid falling – which can go a long way toward keeping you safe in your own home.
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It’s fall, and everyone is getting back to schedules, routines, and activities. Pedestrians, bicyclists, and drivers are on the roads – rushing to school, work, and afternoon activities. As we adjust to the changes that come with the fall season, the Brain Injury Association of Massachusetts wants to keep everyone safe.

Drivers:

Expect increased car and pedestrian traffic around local schools, particularly during morning rush hour and mid-afternoon.
Make sure that you and your passengers are wearing seat belts, and that children are in car or booster seats.

Allow extra time to travel through school districts.

Use caution when backing out of your driveway and move slowly. Many children and their parents are walking or bicycling to school and may be in your blind spot.

Be doubly careful of pedestrians and cyclists when morning and afternoon sun glare is strongest. Keep speeds down, especially when visibility is hampered.
Never pass a school bus when the “stop” sign is showing or when the bus lights are flashing. Traffic must stop in BOTH directions when a school bus is stopped to pick up or drop off students.  Be aware of kids crossing in front of the school bus.

Pedestrians:

Cross in marked crosswalks only.

Wait for the “walk” light to cross the street. Do not jaywalk.

Look both ways before crossing the street. Be mindful of turning vehicles entering the intersection as you cross.

Walk on the sidewalk, not on the shoulder or in the street.

Make eye contact with the driver before crossing the street to ensure that you are seen.

Be very careful of solar glare. Drivers are often blinded by low sun angles.  Wait until the driver comes to a full stop before safely crossing.

Do not talk on a cell phone, listen to music with headphones on, or text message anyone while walking.

Bicyclists:

Always wear a properly fitted helmet!

Follow the rules of the road.  Use proper hand signaling before making turns and ride with traffic. Obey all traffic lights.

When riding across the street, stop and look both ways before crossing.

Be very cautious of vehicles backing out of driveways.  They may not see you.

Make sure you are wearing reflective gear to enhance your visibility at dawn or dusk.

Be courteous to pedestrians and drivers.

“Each year, thousands of adults and children suffer head injuries which could have been avoided had they simply followed safety rules and precautions,” says BJ Williams, Manager of Prevention for the Brain Injury Association of Massachusetts.