Healthy Living Archives | Comanche County Memorial Hospital

Regular Post

14 Aug

Is Your Child Ready for Contact Lenses?

Healthy Living, Lifestyle, Pediatrics ccmh, comanche county memorial hospital, contact lenses, contacts, eye care, health care, hospital, lawton, lifestyle, oklahoma, pediatrics

August 19-23 is Contact Lens Health Week! One concern you may have regarding contact lenses is knowing when it is safe for your child to ditch their glasses and begin wearing contacts. There is no perfect age when it comes to your child being contact ready; it is more a matter of maturity. Even babies can wear contacts for certain conditions such as cataracts. If your child is begging to give contacts a try, here are five signs he may be ready.

She brought the idea up

This may seem like an obvious reason for readiness. However, a child who asks to get contacts should be more motivated to take care of them himself than a child who did not have the idea until it was mentioned.

He plays sports

Contact lenses are a great option for children who participate in sports. Good vision is especially important during sports and children have more options for protective eyewear than with glasses. Additionally, they don’t have to worry about their glasses slipping due to sweat or getting broken glass in their face by accidental impact.

She is hygienic and clean

If your child has a love for getting dirty, this is ok. However, it may not be the right time to begin wearing contacts. Unclean contacts add risk for eye infections.

He does chores without constant reminders

No one wants to nag their children to do chores. If you constantly must remind your child to do things, taking proper care of their contacts will be one more thing on this list. If they’re simply not mature enough, contacts can be a great accomplishment in years to come. Contacts may also be a great incentive to mature in the coming months if they’re not acting mature as you know they could.

She takes good care of her glasses

Don’t assume a child that takes poor care of his glasses will take better care of his contacts. Although there are more opportunities to misplace glasses throughout the day, improper contact care has added health concerns.

One consideration to make is how much easier it is now to take care of contact lenses with daily disposables. Disposables allow you to put in a fresh pair of contacts every day without the need for cleaning regimens or contact solutions.

Have questions about contacts for your child? Find a CCMH Physician by visiting our provider directory.

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

Regular Post

6 Aug

Back-to-School Illnesses

CCMH

Community Health, Healthy Living, Lifestyle, Pediatrics ccmh, comanche, comanche county memorial hospital, health care, hospital, lawton, oklahoma, pediatrics, school illnesses

Back to school means back to the doctor for many children. It can be very stressful for many families to deal with what seems to be never ending illnesses. School is, unfortunately, a hot spot for viruses and bacteria to flourish including common childhood illnesses that attack immature immune systems of young children. You may already be very familiar with some of the illnesses that commonly spread at school such as the cold or flu. What about other school illnesses like lice or pink eye? Here are 4 common illnesses you may encounter this school year.

Lice

Lice are tiny parasites that feed on your blood. They spread especially easily from schoolchildren through close personal contact and by sharing belongings. It is difficult to completely prevent lice among school children because they commonly store their items so closely together.

To prevent the spread of lice, encourage your children not to share items. Lice spread through items such as brushes, clothing, headphones, hair decorations, combs, towels, pillows, stuffed toys and blankets.

Symptoms of lice include seeing nits in the hair. Nits are the eggs or young form of a louse that attach to human hair. Many mistake them as dandruff, but unlike dandruff, lice do not brush off easily. Your child may complain of intense itching and have small bumps on the neck, scalp and shoulders.

Nonprescription shampoo that’s specifically formulated to kill lice will usually take care of a lice problem, but you should see your doctor if the shampoo doesn’t kill the lice.

Pink eye

Pink eye (conjunctivitis) is an infection of the transparent membrane (conjunctiva). This membrane covers the white part of your eyeball and lines your eyelid. When small blood vessels in the conjunctiva are inflamed, they are more visible. This causes the whites of your eyes to be pink or reddish. Pink eye is usually the cause of a viral or bacterial infection.

Symptoms of pink eye include a gritty feeling in one or both eyes, itchiness in one or both eyes redness in one or both eyes, tearing and discharge that forms a crust during the night that may prevent your eye or eyes from opening in the morning.

If your symptoms don’t begin to improve within 12 to 24 hours, make an appointment with your eye doctor to make sure you don’t have a more serious eye infection.

Pink eye can happen along with colds or respiratory infections such as a sore throat. Wearing contact lenses that aren’t cleaned properly or belong to someone else cause bacterial conjunctivitis.

To control the spread, teach your children to wash their hands often, use clean towels and washcloths daily and change pillow cases often. They should avoid sharing these items as well as eye cosmetic and eye care items. During a pink eye episode, be sure to throw away eye cosmetics such as mascara too.

Hand-Foot-and-Mouth Disease

Hand-foot-and-mouth disease is a mild, contagious viral infection. It is spread through bodily fluids. Young children often spread this illness by touching their diaper area during diaper changes or bathroom breaks.

Symptoms include a rash on the hands and feet and sometimes buttocks, fever and painful sores in the front of the throat or mouth.

Practice proper hand-washing and avoid close contact with people who are infected with hand-foot-and-mouth disease to reduce your child’s risk of infection and disinfect common areas often.

Contact your child’s doctor if the discomfort keeps your child from properly hydrating or if symptoms worsen after a few days.

Mono

Mononucleosis (mono) carries the nickname of the “kissing disease.” The virus that causes mono transmits through saliva, so you can get it through kissing, but exposure also occurs through a cough or sneeze, or food or drink sharing. Adolescent or young adults most commonly contract mono. Young children usually have few symptoms, however, and the infection often goes unrecognized.

Symptoms of mono include sore throat, fatigue, fever, headache, rash and swollen lymph nodes in the neck and armpits as well as swollen tonsils.

If your symptoms don’t get better on their own in a week or two, see your doctor. It’s important to be careful of certain complications such as an enlarged spleen. Rest and adequate fluids are vital to recovery.

Is your child in need of pediatric care? Find a pediatrician in our online directory!

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Regular Post

26 Jul

Health Risks of Excessive Vitamin D Levels

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Healthy Living, Lifestyle ccmh, comanche, comanche county memorial hospital, geriatric care, health care, hospital, lawton, vitamin D

Without Vitamin D, the body cannot absorb calcium. Therefore, the body cannot then create healthy teeth and bones. Another benefit of this essential nutrient is warding off cancer as well as diabetes. New research shows negative effects for receiving too much vitamin D, however.

How do we receive vitamin D?

When sunlight reaches the skin, our bodies synthesize vitamin D. We can also receive it from sardines, salmon, canned tuna, shrimp and oysters. Non-fish sources include mushrooms, egg yolks, and fortified food products such as cereal, soy milk and oatmeal.

Skin pigmentation, where we live and season are all factors that affect the amount of this nutrient our bodies produce. During winter, vitamin D levels can drop drastically if not be missing from the body completely.

What are the risks of low vitamin D levels?

Besides those already mentioned, deficiency of this vitamin may play a part in conditions such as dementia, depression and schizophrenia.

Older adults may especially be at risk of developing some conditions when vitamin D levels are not up to par. Some older adults struggle to absorb the nutrient due to lack of sun exposure. When this is the case, a supplement or a multivitamin can improve memory and boost bone health.

How much vitamin D do I need at each age?

These are the recommended daily amounts according to the National Institutes of Health (NIH): 1

Infants 400 IU

Children age 1-13 600 IU

Teens age 14-18 600 IU

Adults age 19-70 600 IU

Adults 71 and older 800 IU

Pregnant and breastfeeding moms 600 IU

What are the risks of excessive vitamin D levels?

While vitamin D is crucial to good health, risks exists for excessive exposure as well. Researchers at Rutgers University found that older women who took more than three times the recommended daily dose who were also overweight showed slower reaction times. 2 Slower reaction times can lead to serious injuries for the elderly from falls.

The Centers for Disease Control and Prevention (CDC) reports that approximately 1 out of 4 elderly adults fall each year. 3 Scientists at Rutgers University studied the risk factors for falls. After analyzing the effects of vitamin D on three groups of women from ages 50–70 in a randomized controlled trial, they found improvement in memory and learning in those that took more than the recommended daily dose. However, these women also showed slower reaction times.

Examining various doses in people of various ages and different races over a longer period is the next step in investigating this issue.

CCMH is proud to have a variety of general practitioners and specialists to meet your health needs as you age. To find a list of them, visit CcmhHealth.com/Directory.

Sources

1 National Institute of Health. Vitamin D Fact Sheet for Consumers. 15 April 2016.

2 Rutgers Today. More Vitamin D May Improve Memory but Too Much May Slow Reaction Time. 13 March 2019.

3 Center of Disease Control (CDC). Important Facts about Falls.

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Regular Post

19 Jun

Prediabetes and Infertility in Men

CCMH

Healthy Living, Lifestyle, Men's Health ccmh, comanche county memorial hospital, diabetes, health care, hospital, infertility, lawton, men's health, oklahoma, prediabetes

A couple typically receives their infertility diagnosis after not conceiving for one year of unprotected sex. When it comes to infertility, women often feel societal pressure to conceive. However, 40-50% of infertility is due to male factors. 1 New research released in 2018 may also give new insight into why some men are unable to impregnate their partners. This condition, prediabetes, is often undetected and underdiagnosed.

What is prediabetes?

Prediabetes is a condition in which blood glucose levels are higher than normal. However, these levels are not as high as when type 1 or type 2 diabetes is present. These levels indicate that the body isn’t using its own supply of insulin efficiently.

What does the research show?

In the study, researchers checked the glucose levels of 744 men who had not impregnated their partners after 12 months. 15.4% of the participants had fasting and after-meal blood glucose levels in the prediabetes category. 2 This is between 100 milligrams per deciliter (mg/dl) and 125 mg/dl at fasting. At two hours after drinking 75 grams of glucose, it is between 140 and 199 mg/dl. It can also be measured by having an average blood glucose reading, known as a hemoglobin A1C reading, of at least 5.7%.

What is the link between prediabetes and infertility?

Without treatment or positive lifestyle changes, prediabetes can become type 2 diabetes. Diabetes affects overall sperm quality. Sperm motility also decreases. Sperm DNA integration is affected and semen volume decreases as well.

What factors increase the risk of prediabetes?

Always take prediabetes seriously. It’s a warning sign that you may develop type 2 diabetes. Those who meet any of the following criteria are more likely to have prediabetes according to the Center for Disease Control:

Having a close family member with type 2 diabetes

Age in the mid-forties or older

Exercising less than three times a week

Weighing over the recommendation for your height

Being of certain ethnicities: Hispanic/Latino, African-American, Pacific Islander, Native American, and some Asian American ethnicities

How can men combat prediabetes?

According to the American Diabetes Association, weight loss and healthy lifestyle changes can help lower blood glucose levels into the nondiabetic range. This range is less than 100 mg/dl at fasting and not higher than 126 mg/dl two hours after eating.

Some recommended lifestyle changes include:

Losing 5 to 7% of your current body weight

Cooking foods with less fat by roasting, broiling, grilling, steaming or baking rather than frying

Exercising for at least 30 minutes at least five days a week

Are you diabetic? Learn about diabetic care at CCMH by visiting CcmhHealth.com/Diabetes-Services.

Sources

1 Naina Kumar and Amit Kant Singh. US National Library of Medicine National Institutes of Health. Trends of male factor infertility, an important cause of infertility: A review of literature. 2015 October.

2 Luca Boeri, Paolo Capogrosso, Eugenio Ventimiglia, et al. BJUI International. Undiagnosed prediabetes is highly prevalent in primary infertile men – results from a cross‐sectional study. 16 October 2018.

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Regular Post

14 Jun

Older man and woman looking out window and smiling

Conversations Older Men Should Have with Their Doctor

CCMH

Healthy Living, Lifestyle, Men's Health ccmh, comanche county memorial hospital, geriatric care, health care, lawton, lifestyle, men's health, oklahoma

No matter your age, there is no time like the present to make your health a priority! June is Men’s Health Month. So men, why not make it your goal to take care of any health needs or concerns you have this month?

For older men, health needs are unique. We know that navigating your health in your older years can be challenging. Here are six conversations we recommend you discuss with your doctor to help you live out your best life in your older years.

How can you prevent illnesses?

Although there is no way to prevent most serious illnesses completely, there are many simple things you can do to protect yourself.

Ask your doctor if you need to:

Use sunscreen to protect against skin cancer.

Get any immunizations such as the flu shot, tetanus and whooping cough vaccines. Depending on your age, your doctor may also recommend the shingles and pneumonia vaccinations.

Take aspirin to lower your risk for heart attack or stroke.

Undergo a prostate exam to test for prostate cancer.

Are you at risk for depression?

Depression is common in older years and is nothing to be ashamed about. You may wish to speak to your doctor if you feel sad, hopeless, or down for a couple of weeks or longer. If you find you aren’t enjoying things you used to, this is another sign you need help also. Your doctor can set up a depression screening for you and, if needed, assist you in getting additional help. Your doctor might also suggest activities for you to avoid isolation and keep your mind active.

Do you exercise enough?

Exercise is great for even an aging body in numerous ways. It strengthens your muscles and reduces the risk for broken bones. Therefore, discuss with your doctor about a comprehensive exercise program that includes strength training, aerobic exercise, and exercises for balance and flexibility. The right exercise improves your heart strength and keeps your weight down also. This wards off diabetes and other obesity-related health issues.

What should you eat?

Men have different nutritional needs at different stages of life. For many, eating the right nutrients to lower the risk of heart disease is important. You now may need more calcium, fiber, potassium and Vitamin D. You may also need less sodium and saturated fat. Your doctor will work with you to discover what is best at your age and for your lifestyle.

Which vitamins are right for you?

Multivitamins and other supplements are important to help you get the nutrients you need. However, some interact with medications your doctor may prescribe. Take a complete list of all of the vitamins and supplements you take to your doctor for a quick review.

Should you see a Specialist?

A few specialist checkups are often necessary in your older years. You may need to visit an ophthalmologist to get a vision screening, and an otolaryngologist to have your hearing checked. You might want to get your skin evaluated, head to toe, by a dermatologist to look for possible signs of skin cancer if you have been outdoors a lot over the years as well.

CCMH is proud to have a variety of general practitioners and specialists to meet your health needs as you age. To find a list of them, visit Ccmhhealth.com/directory.

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Regular Post

30 May

Mushrooms May Affect Cognitive Health

CCMH

Healthy Living, Lifestyle, Mental Health alzheimer's, ccmh, cognitive health, comanche county memorial hospital, health care, hospital, lawton, lifestyle, memory improvement, memory loss, mushrooms, oklahoma

Love them or hate them, mushrooms are a wonderful addition to your diet. Recent research has shown that mushrooms may have even more health benefits than we previously realized!

Why are mushrooms good for you?

Many edible varieties of mushrooms are found in the vegetable section of your local grocery store. However, mushrooms are not vegetables. Mushrooms are actually fungi. Edible varieties contain a high amount of antioxidants, protein, dietary fiber, vitamins and also minerals.

According to recent research, eating mushrooms may also reduce the risk for mild cognitive impairment (MCI).

What is Mild Cognitive Impairment?

MCI is a type of memory impairment which is often a precursor of Alzheimer’s disease. It is the stage between the normal cognitive decline of aging and the more serious decline of dementia. MCI involves problems with language, thinking, memory and judgment that are beyond normal changes as a person ages.

Patients with mild cognitive impairment may be aware that their memory or mental functioning is “off”. Others may also notice a change. MCI is not severe enough to interfere with normal day-to-day functioning, however.

Mild cognitive impairment may increase someone’s risk of developing Alzheimer’s disease or other neurological conditions later in life.

What is the relationship between mushrooms and MCI?

Researchers in Singapore gathered data on 663 Chinese men and women. All of the participants in the study were over the age of 60. Researchers recorded diet information, including data about the participant’s mushroom consumption. The investigators focused on the consumption of some of the most common mushrooms that people in Singapore eat. These varieties include:

oyster mushrooms
golden mushrooms
shiitake mushrooms
dried mushrooms
canned button mushrooms
white button mushrooms

They also interviewed each participant and conducted various cognitive tests.

This controlled study accounted for various factors including socioeconomic factors, health and other behaviors. Researchers also considered each participant’s consumption of vegetables, meat, and green fruits and nuts. The participants who ate one to two 5- ounce portions had a 43 percent reduced risk for MCI in comparison to those who had one portion or less. Participants that consumed more than two portions, however, had a 52 percent reduced risk. 1

Why do mushrooms help ward off Alzheimer’s?

It is unclear why this relationship exists between mushrooms and a reduced risk of MCI. Mushrooms do contain various antioxidants that may inhibit the buildup in the brain of amyloid beta and tau. These are proteins that are present during Alzheimer’s disease.

What are the signs of Alzheimer’s?

Some of the top signs of Alzheimer’s include:

difficulty remembering what just happened
struggling to manage bills or finances
misplacing things
vision problems
inability to follow conversations
difficulty completing day-to-day tasks
losing track of dates and times
poor decision making
inability to plan or problem solve
withdrawing from work or social activities
getting easily lost in their normal environment
mood/ personality changes
uncommon feelings of depression, suspicion, anxiety or confusion

If you or someone you love is experiencing these symptoms, reach out to a CCMH Provider for an appointment. You can find a list of our providers at Ccmhhealth.com/Directory.

Resources

1 L Feng, Irwin K-M Cheah, Maisie MX Ng, J Li, SM Chan, SL Lim, R Mahendran, E-H Kua, B Halliwell. Journal of Alzheimer’s Disease. NUS Study: Eating Mushrooms May Reduce the Risk of Cognitive Decline. 13 March 2019.

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Regular Post

24 May

woman smoking cigarette while looking at phone

How Smoking Affects the Lungs

CCMH

Healthy Living, Heart and Vascular, Lifestyle ccmh, comanche county memorial hospital, health care, heart and vascular, lawton, lifestyle, lungs, oklahoma, smoking, tobacco, world no tobacco day

Each organ in your body plays an important role in keeping your body healthy. If you have healthy lungs, you probably don’t think much about them. Damage to your lungs, however; can quickly cause a noticeable difference in your ability to breathe easily.

The primary role of the lungs is delivering oxygen-rich blood throughout the body. You breathe in air and breathe out carbon dioxide as waste exhaling. No tobacco product is safe. However, combustible products—those that you burn to smoke—are exceptionally harmful to the lungs.

How does smoking hurt your lungs?

When you smoke, the tissue of the lungs receive damage, impeding them from functioning properly. Smoking also increases your risk of serious health issues. Some examples include: lung cancer, chronic obstructive pulmonary disease (COPD) and emphysema.

Upon your very first puff, immediate damage to the lungs begins. Every puff of cigarette smoke contains over 7,000 chemicals.1 When you inhale, the smoke hits your lungs almost instantly. The blood then carries these toxic chemicals throughout the body. Tobacco smoke contains carbon monoxide, a deadly gas that then displaces the oxygen in your blood. This deprives all your organs of needed oxygen.

What chemicals are found in cigarettes?

Cigarettes also include acrolein. This chemical causes lung damage and a sore throat. Cigarettes may also contain bronchodilators. These chemicals are meant to open up the airways of the lungs. They also can increase the amount of dangerous chemicals absorbed by the lungs.

What are the consequences of smoking?

Cigarette smoke has negative consequences for individuals of all ages. Babies born to mothers that smoked during pregnancy may have abnormal lung development. Teens who smoke may develop weaker lungs which never operate at full capacity or develop to their full, adult size.

Additionally, smoking can destroy the cilia. These tiny hairs in the airway keep dirt and mucus out of your lungs. This may then lead to the development of “smoker’s cough,” a chronic cough common for long-term smokers.

Smokers are also at risk for chronic obstructive pulmonary disease (or COPD). 80% of cases of COPD are due to smoking. 2 People with COPD have difficulty breathing and eventually die because of the lack of oxygen.

COPD has no cure. Moreover, nearly all lung cancer—the top cause of cancer death— is due to smoking. Smokers are 20 times more likely to develop lung cancer than nonsmokers. 3 Lung cancer may also lead to other respiratory cancers.

Are e-cigarettes also harmful?

Because e-cigarettes are still relatively new tobacco products, many do not realize the harm they cause. We discussed this in a recent article “Juuling Much More Dangerous than Teens Realize”.

Some e-cigarette aerosols contain some of the same chemicals as cigarettes. This includes the lung irritant acrolein, and formaldehyde. Some chemicals that create flavor could be harmful when inhaled too. Furthermore, fruit flavored e-cigarettes often large amounts of acrylonitrile, a known respiratory irritant.

Can I reverse the damage of smoking to my lungs?

When you stop smoking, you have overall better health. Lung cancer risk drops drastically in the years after quitting. Furthermore, only 12 hours after quitting, the carbon monoxide level in your blood drops to normal. This, of course, allows more oxygen to circulate to your organs.

If you’re struggling to stop smoking, reach out to a CCMH Provider by visiting CCMHHealth.com/Directory. We would love to help!

Sources

1 U.S. Department of Health and Human Services (USDHHS). A Report of the Surgeon General: How Tobacco Smoke Causes Disease: What It Means to You (Consumer Booklet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.

2 U.S. Department of Health and Human Services (USDHHS). The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General (Fact Sheet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2014.

3 U.S. Food and Drug Administration. Harmful and Potentially Harmful Constituents in Tobacco Products and Tobacco Smoke.

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Regular Post

10 May

couple sitting outside together laughing

Prioritize Your Mental Health

CCMH

Healthy Living, Lifestyle, Mental Health ccmh, comanche county memorial hospital, health care, hospital, lawton, lifestyle, mental health, oklahoma, self care

May is Mental Health Awareness Month! Few would argue that your personal, mental health and wellbeing are not a priority. However, we all know that life gets busy. Between work or school deadlines, caregiving responsibilities and day- to-day activities, our wellbeing often gets “put on a shelf.”

Oftentimes, we do not consider how low our mental health has fallen in our priorities until it manifests itself in signs of physical illness. In fact, The World Health Organization reports that by 2030, stress-related illness will surpass communicable disease. 1

We cannot avoid many of the stressors of life. However, there are various ways to prioritize your mental health that research proves helpful.

Practice self-care

Proper sleep, exercise and nutrition are a must to maximize your mental health. These activities should be things we engage in every day. Therefore, do not get into the bad habit of only fitting them in when you have time.

Consider mindful living

Combat stress through activities such as deep breathing, yoga, and meditation. These mindful activities are proven ways to elevate brain chemistry. They also lower levels of cortisol, the stress hormone in our bodies.

Avoid the lure of consumerism

The pressure to wear the latest fashions, participate in retail therapy, or seek status, puts mental and economic pressure on us. Focusing on the important things in life such as relationships, activities we love, faith, etc., brings more happiness and less stress to our lives.

Consider therapy

Sometimes we have mixed feelings about seeing a therapist. Just keep in mind that many times we seek services to prevent problems. Just as you take your car to a mechanic for preventative service, seeking the care of a trusted, licensed therapist, can greatly prevent problems that occur from day-to-day mental stress.

Not sure how to find a therapist that will meet your unique needs? Ask your CCMH primary care physician or search the internet for referrals from reputable organizations like the American Psychological Association.

Take breaks everyday

What renews and refreshes your soul? A good book? Some music? A long walk? A hot bath? Commit to finding time for such activities every day! Even if it is just 15 minutes, this time will help you “reset”, refocus and clear your mind of negative thoughts.

Cultivate friendships

If you’re struggling with mental health or even just feeling a little “down,” loneliness can quickly erode mental health. Our society is more connected yet disconnected than ever before.

Surround yourself with positive, caring individuals and cultivate these friendships. There is nothing like sharing some laughs and a cup of coffee with a friend to push away negative, destructive thoughts that creep into our heads in times of loneliness.

Learn to say “no”

Saying “yes” to everything is saying “no” to your mental health. It seems as if we are addicted to being busy in our society. Sometimes we also feel like our success is driven by the number of activities we participate in.

Practice saying “no”. Say it in the mirror and practice it with a friend if you must. Learn to always consider your list of priorities. Practice delegating, renegotiating and making changes in your best interest when the demands of life become too much.

Ditch perfectionism

Being goal driven can be good for our careers yet hard on our minds. Expecting perfection and keeping a jam-packed schedule in pursuit of our goals can also be damaging in the long run. You do not have to accomplish everything right now. Make realistic goals, celebrate small achievements and laugh and learn from your mistakes.

Find humor in life

Speaking of laughing, as the old Proverb says, laughter often is the best “medicine.” Humor contributes towards resilience. When we take life too seriously, we become hypercritical, easily frustrated and often just want to give up. Say “no” to tension and strife inside your mind, say “yes” to enjoying and laughing through the journey.

Your mental health is most important. It’s more important than any metrics of success- your job, your status, likes on social media, and your grades. Without good mental health, everything else suffers.

Struggling with the stress of daily life? Reach out to a CCMH Provider if you need help. Find a list of them at ccmhhealth.com/directory.

Sources

1 World Health Organization. DEPRESSION: A Global Crisis. 10 Oct. 2102.

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Regular Post

1 May

Sugar Substitutes and Stroke Risk

CCMH

Healthy Living, Heart and Vascular, Lifestyle ccmh, comanche, comanche county memorial hospital, health care, heart, heart and vascular, lawton, lifestyle, oklahoma

To decrease the amount of sugar in your diet, you may be tempted to reach for diet soft drinks or juices sweetened with sugar substitutes. Sugar substitutes are a confusing topic for many. For years it seemed that they received nothing but negative publicity. Recently, research reported they may not be as bad as we once thought. This leaves research relatively inconclusive at best. However, concern is once again growing.

Latest research demonstrates concern regarding artificial sweetener consumption

Although they may seem like a good alternative to sugar-filled drinks, recent studies have discovered that there may be a link between artificial sweeteners and health risks including stroke.

Over 81,000 women between the ages of 50 and 79 participated in the study. The conclusion drawn by researchers was that artificially sweetened drinks are associated with an increased risk of heart disease, stroke and even death.

Those who drank two or more diet drinks a day had a 23% increase of stroke risk compared to those who consumed less than one diet drink per week. 1

Sugar consumption alters taste

No matter if you choose real sugar, or an artificial or plant based substitute, the brain wants more sweet substances the more you consume.

Artificial sweeteners even alter our gut bacteria. Sugar, in general, also increases blood sugar and insulin levels.

All of these factors combined lead to excessive weight gain, including fat, and also inflammation.

The danger of consuming artificial sweeteners for many lies in the increase of sweet cravings it causes. Artificial sweeteners are designed to taste sweeter than real sugar. This causes your taste buds to crave and expect more sweet foods.

Decreasing sugar in diet

To determine whether or not you are consuming too much sugar, try eating some fruits such as strawberries and apples. If you notice that these fruits do not taste sweet to you, this could be an indication that you should decrease the amount of sugar in your diet.

With some small changes, you can greatly reduce sugar intake. Begin by removing any added table sugar, honey, syrup or molasses. Natural sugar substitutes such as unsweetened applesauce or spices like cinnamon and allspice are great baking substitutes. Also, cut back on your serving size when you do indulge in sugary treats and check food labels for treats with less added sugar when possible.

Making dietary changes always seems overwhelming at first. However, with practice, anything can become a natural part of your lifestyle. If you have questions about ways to consume a healthier diet, make an appointment with a CCMH provider. Visit our online directory to discover how to reach them by visiting http://ccmhhealth.com/directory.

Source

1 Yasmin Mossavar-Rahmani , Victor Kamensky , JoAnn E. Manson , Brian Silver , Stephen R. Rapp ,et al. American Stroke Association. Artificially Sweetened Beverages and Stroke, Coronary Heart Disease, and All-Cause Mortality in the Women’s Health Initiative. 1 Mar. 2019.

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Regular Post

24 Apr

7 Ways to Prevent Stroke

CCMH

Healthy Living, Heart and Vascular, Lifestyle ccmh, comanche county memorial hospital, health care, lawton, oklahoma, stroke, stroke awareness month, stroke prevention

May is Stroke Awareness Month! Stroke is often thought of as a disease that affects only the elderly. Three-quarters of all strokes occur in people over the age of 65, 1 however; strokes can affect anyone of any age.

What causes a stroke?

A stroke occurs when the flow of oxygen-rich blood to part of the brain is blocked. Without oxygen, brain cells will begin to die in minutes. Sudden brain bleeding can also cause a stroke if brain cells receive damage.

What are the symptoms of a stroke?

Examples of stroke symptoms include

paralysis or numbness of the legs, arms or face

difficulty speaking or understanding speech

difficulty seeing

sudden weakness

How can stroke be prevented?

Certain risk factors are unavoidable such as age and having a close relative who has had a stroke. However, here are 7 healthy habits you can adopt to prevent this deadly disease today.

Lose weight

If you are overweight, losing weight is the most important place to start in reducing your risk of stroke. Make activity a regular part of your life and keep it fun. Finding an activity you really enjoy like participating in 5Ks or golfing will remove some of the pressure of having a weight loss plan.

Tracking your calories can help you determine where you’re consuming too much. Many apps will help you get an idea of what you should eat and track.

Work with your doctor to create a weight loss plan that meets your nutritional needs. A healthy, sustainable weight loss is typically 1-2 pounds per week, but may be more or less depending on your body’s needs and your doctor’s recommendations.

Lower blood pressure

High blood pressure is a very dangerous risk factor for stroke. It can double or even quadruple your risk level! Adopting to following strategies into your lifestyle can greatly improve blood pressure:

If you smoke, quit.

Reduce salt in your diet to 1,500 milligrams a day or less (around a half teaspoon).

Eat 4 to 5 cups of fruits and vegetables every day, one to three servings of fish each week, and several servings of whole grains and low-fat dairy each day.

Avoid high-cholesterol foods like cheese, ice cream and burgers

Exercise at least 30 minutes a day.

Become more active

Exercise is a contributor to other ways of reducing your risk, but exercise alone is also a stroke risk reducer. Make it a goal to exercise at moderate intensity five days per week.

Ways to exercise more:

Walk whenever possible including to work or by parking farther away from entrances.

Find accountability with friends.

Take the stairs instead of an elevator.

Even if you don’t have 30 consecutive minutes to exercise, that’s ok! 10- to 15-minute sessions a few times each day are just as effective.

Manage diabetes

Having high blood sugar damages blood vessels and makes clots more likely to occur. If you have diabetes, keep your doctor’s appointments and follow his recommendations. Monitor your sugar regularly and use exercise, diet and medication (if prescribed) to keep your sugar at the recommended range.

Treat atrial fibrillation (afib)

Atrial fibrillation is a form of irregular heartbeat that can cause clots to form in the heart. Those clots then travel to the brain and produce a stroke.

Symptoms such as heart palpitations or shortness of breath may indicate afib. Your doctor may prescribe an anticoagulant drug (blood thinner) to reduce your stroke risk.

Drink alcohol in moderation (or not at all)

New research concluded that 1-2 drinks per day increased stroke risk by 10-15%. Four drinks per day increased the risk by 35%. 2

Commit to consuming no more than one glass of alcohol a day. Choose red wine first because it contains resveratrol, a substance which is thought to protect the brain and heart. Also, beware of your portion sizes. A standard-sized drink is a 12-ounce beer, 5-ounce glass of wine, or 1.5-ounce glass of hard liquor.

Stop Smoking

Smoking thickens blood and increases the amount of plaque buildup in the arteries. This can lead to clot formation.

Ask your doctor for advice on the best way for you to quit. Quit-smoking aids, such as nicotine patches or pills, counseling, or medication may be strategies he or she recommends. Don’t give up no matter what! Few are able to quit on their first attempt. Think of any period of time not smoking as part of your success no matter how long or short it may be.

A stroke is a serious medical condition and requires emergency care. If you think you or someone else is having a stroke, call 9–1–1 immediately. During a stroke, every second counts!

To learn about our quality stroke care at CCMH, visit our website at https://www.ccmhhealth.com/stroke-care.

Sources

1 National Heart, Lung and Blood Institute. Stroke. 2019.

2 The Lancet. Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. 23 Aug. 2018.

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