Categories
Mental Health

Mindfulness Practices

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Mindfulness is a form of meditation where you focus on being fully present in the moment, noticing your surroundings, thoughts, and sensations without judgment. This practice encourages acceptance, allowing you to observe what you’re feeling or thinking without trying to change or interpret it. Mindfulness techniques often include deep breathing, guided imagery, or specific body relaxation methods that help ease tension and lower stress (Mayo Clinic, 2023).

In our fast-paced lives, we often get caught up in overthinking, excessive planning, daydreaming, or focusing on negative thoughts. This mental activity can be mentally exhausting and increase your vulnerability to stress, anxiety, and depression. Mindfulness exercises redirect attention away from this cycle, helping you ground yourself in the present and engage more meaningfully with the world around you (American Psychological Association, 2021).

Benefits of Meditation

Meditation has been the focus of many scientific studies, and the results consistently show that it has numerous mental and physical health benefits. Some of the key areas where meditation has been proven effective include:

  • Stress reduction: Meditation helps calm the mind and body, reducing cortisol levels (the stress hormone), leading to an overall sense of peace and relaxation.
  • Anxiety: Regular meditation practice has been shown to decrease anxiety symptoms by helping individuals become more aware of their anxious thoughts and feelings without reacting to them.
  • Pain management: Mindfulness meditation can help people manage chronic pain by altering the way the brain processes pain signals.
  • Depression: Meditation promotes a balanced perspective on emotions, helping to alleviate symptoms of depression over time.
  • Insomnia: Practicing meditation helps in calming the mind, allowing for improved sleep quality and duration.
  • High blood pressure (hypertension): Meditation has been shown to help lower blood pressure by inducing relaxation and reducing stress levels (National Institutes of Health, 2022).

Early research also shows that meditation may be helpful in managing conditions like asthma and fibromyalgia, though more studies are needed. Overall, the practice of meditation encourages mental clarity, emotional stability, and physical health, all of which contribute to a higher quality of life (National Institutes of Health, 2022).

In addition to managing specific conditions, meditation is associated with the following benefits:

  • Improved focus and attention: Meditation trains the brain to concentrate better and avoid distractions.
  • Reduced job burnout: Regular mindfulness practice helps individuals manage work-related stress and prevents emotional exhaustion.
  • Better sleep quality: Meditation can help create a calm mental state conducive to falling asleep faster and staying asleep longer.
  • Improved diabetes management: Meditation can aid in regulating blood sugar levels, especially in individuals with type 2 diabetes, by reducing stress, which can negatively impact glucose levels (Mayo Clinic, 2023).
Examples of Mindfulness Exercises

There are many ways to integrate mindfulness into your daily routine, even when you’re pressed for time. Some simple exercises include:

  • Pay attention: In today’s fast-paced world, it can be difficult to slow down and notice the small things. Practicing mindfulness begins by using all your senses—touch, sound, sight, smell, and taste. For example, when eating a meal, rather than rushing through it, pause to fully appreciate the flavors, textures, and aromas. This simple act can help you become more present.
  • Live in the moment: Intentional awareness of your actions is another important part of mindfulness. It involves paying attention to the present moment and finding joy in the little things. This could be something as simple as enjoying the feel of sunlight on your skin during a walk or savoring the first sip of coffee in the morning.
  • Accept yourself: Self-compassion is an essential part of mindfulness. Just as you would treat a close friend with understanding and kindness, practicing mindfulness involves accepting yourself—your strengths, flaws, and emotions—without harsh self-criticism.
  • Focus on your breathing: Negative thoughts and stress can sometimes overwhelm you. In moments like this, taking a moment to pause and focus on your breathing can help. Sit down, close your eyes, and take deep breaths, paying attention to the rhythm of your inhale and exhale. Even one minute of focused breathing can shift your mindset (Harvard Health, 2022).

For a more formal approach, consider trying these mindfulness exercises:

  • Body scan meditation: Lie flat on your back with your legs extended and arms at your sides. Slowly guide your attention from one part of your body to another, either from head to toe or vice versa. As you focus on each area, take note of any sensations or emotions you might feel, without trying to change them. This practice promotes body awareness and deep relaxation.
  • Sitting meditation: Sit in a comfortable position, with your spine straight, feet flat on the ground, and hands resting in your lap. Focus on your breath, noticing how it flows in and out of your body. If distractions—like physical sensations or wandering thoughts—arise, acknowledge them, then gently return your focus to your breath. This practice trains the mind to let go of distractions and stay centered.
  • Walking meditation: Find a quiet, peaceful space to walk in a slow, mindful way. As you walk, focus on the act of walking itself – the sensation of your feet on the ground, the balance required to move, and the rhythm of your steps. When you reach the end of your path, turn around and repeat, maintaining your awareness on the physical sensations involved in walking (National Institutes of Health, 2022).
How Often Should You Practice Mindfulness?

Mindfulness exercises can be done anywhere and at any time, especially when you’re engaging in everyday activities. Research shows that connecting with your senses, particularly in outdoor environments, can enhance the benefits of mindfulness (Harvard Health, 2022).

For structured mindfulness exercises like body scan or sitting meditation, it’s important to set aside time in a quiet place without interruptions. Many people find that practicing early in the morning, before the start of their daily routine, helps set a positive tone for the day.

Aim to practice mindfulness every day for about six months. Over time, it will likely become more natural and effortless, serving as a valuable tool to help you reconnect with and nurture yourself regularly (Mayo Clinic, 2023).

 

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References:
Mayo Clinic. (2022). Mindfulness exercises. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

American Psychological Association. (2019). Mindfulness meditation: A research-proven way to reduce stress. Retrieved from https://www.apa.org/topics/mindfulness/meditation

Mayo Clinic. (2023). Meditation: A simple, fast way to reduce stress. Retrieved from https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

National Institutes of Health. (2022). Meditation and Mindfulness: Effectiveness and Safety. Retrieved from https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

Categories
Mental Health

Job Burnout

Multitasking, stress and man overwhelmed in office with headache, burnout or accountant on audit. Financial, taxes and time management anxiety or frustrated by challenge with schedule or deadline.

In today’s fast-paced work environment, workplace burnout has become an all-too-common experience, affecting employees across industries. Characterized by chronic stress, emotional exhaustion, and a sense of detachment, burnout is not just a buzzword; it’s a serious issue that can lead to significant mental and physical health challenges. According to the World Health Organization, traditional rest periods often fail to alleviate the persistent stress that many workers face, leaving them feeling drained and ineffective. Understanding the nuances of burnout is essential for both individuals and organizations striving to foster healthier work environments.

Recognizing the signs of burnout is the first step toward reclaiming balance in your professional life. If you find yourself questioning the value of your work, struggling to get motivated, or feeling a lack of energy, you may be experiencing burnout. This week’s newsletter delves into the causes, symptoms, and profound impacts of workplace burnout, while also offering actionable strategies for management and prevention. With the right tools and support, it is possible to navigate the complexities of burnout and pave the way for a more fulfilling work experience. Let’s explore how to identify, address, and ultimately overcome this pervasive challenge.

Workplace Burnout

Workplace burnout is a work-related syndrome caused by chronic, unmanaged stress. It manifests as emotional exhaustion, a sense of detachment or negativity towards one’s job, and a feeling of inefficacy. According to the World Health Organization (2019), burnout occurs when normal periods of rest, such as weekends or vacations, are not enough to relieve stress.

Although burnout is not officially classified as a medical condition, it can increase the risk of developing depression and other mental health issues. It is important to note that burnout and depression are different and require different treatments. The risk of burnout varies from person to person and can depend on personality traits, past work experiences, and how individuals handle job stress.

Signs and Symptoms of Burnout

To recognize job burnout, consider whether you’ve experienced the following:

  • Do you feel disillusioned with your work or question its value?
  • Do you struggle to get started each day?
  • Have you lost patience with co-workers or clients?
  • Do you lack the energy to perform your job well?
  • Is it difficult to focus or find satisfaction in your work?
  • Have your sleep habits or overall health changed?

If you answered “yes” to any of these questions, you might be experiencing burnout. These symptoms can also overlap with other conditions like depression, so it’s important to consult with a healthcare professional if you’re unsure.

Causes of Workplace Burnout

Workplace burnout is often linked to specific causes, including:

  • Lack of Control: If you do not have enough say in your work, such as how tasks are handled or how your time is managed, burnout can occur.
  • Unclear Expectations: Uncertainty about what’s expected of you can leave you feeling lost and ineffective.
  • Workplace Conflict: Difficult relationships with colleagues or supervisors can create chronic stress.
  • Overwork or Underwork: Both an overwhelming workload and a lack of challenging tasks can lead to fatigue and disinterest.
  • Lack of Support: Feeling isolated at work or unsupported by colleagues can amplify stress.
  • Poor Work-Life Balance: When work consumes so much of your time and energy that you can’t engage meaningfully in other areas of your life, burnout may follow.
The Impact of Burnout on Health

Burnout does not just affect job performance—it also has significant health consequences. Studies have shown that individuals experiencing workplace burnout have:

  • A 57% higher risk of extended illness-related absence (Borritz et al., 2010).
  • A 180% increased risk of developing depressive disorders (Ahola et al., 2005).
  • An 84% higher risk of developing Type 2 diabetes (Melamed et al., 2006).
  • A 40% increased risk of hypertension (von Känel et al., 2020).

Burnout can also impair cognitive functions like memory and attention, making it difficult to perform daily work tasks (Gavelin et al., 2022).

How to Manage Job Burnout

While many factors contributing to burnout may seem outside your control, there are steps you can take to address it:

  • Evaluate Your Options: Talk to your boss about your concerns and explore ways to adjust your workload or work environment. Set realistic goals and prioritize tasks.
  • Seek Support: Engage with co-workers, friends, or loved ones. Feeling connected can alleviate stress. If your company offers an employee assistance program, take advantage of the resources available.
  • Practice Relaxation: Activities like yoga, meditation, or even deep breathing exercises can help reduce stress.
  • Get Regular Exercise: Physical activity is a natural stress reliever and can improve overall well-being.
  • Prioritize Sleep: Quality sleep is crucial for both physical and mental health.
  • Embrace Mindfulness: Being present and aware of your emotions and surroundings without judgment can help you better manage work-related challenges.

Burnout is a serious condition, but with the right tools and support, it is possible to manage it effectively and restore balance to your work and life.

Conclusion

If you are struggling with burnout, do not hesitate to seek help. Addressing the issue early can prevent long-term health complications and improve your overall quality of life. Keep an open mind, talk to others, and explore ways to manage stress in a healthy way.

References:

Ahola, K., Honkonen, T., Virtanen, M., Aromaa, A., & Lönnqvist, J. (2005). Burnout in relation to age and the use of psychotropic medications: Results from the Finnish Health 2000 Study. Journal of Occupational Health, 47(5), 368-375.

American Psychological Association. (n.d.). Employers need to focus on workplace burnout: Here’s why. American Psychological Association. https://www.apa.org/topics/healthy-workplaces/workplace-burnout

Borritz, M., Bültmann, U., Rugulies, R., Christensen, K. B., Villadsen, E., & Kristensen, T. S. (2010). Psychosocial work characteristics as predictors for burnout: Findings from 3-year follow up of the PUMA Study. Journal of Occupational and Environmental Medicine, 52(5), 459-467.

Mayo Foundation for Medical Education and Research. (2023, November 30). Job burnout: How to spot it and take action. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642

Melamed, S., Shirom, A., Toker, S., Berliner, S., & Shapira, I. (2006). Burnout and risk of cardiovascular disease: Evidence, possible causal paths, and promising research directions. Psychological Bulletin, 132(3), 327-353.

Gavelin, H. M., Neely, A. S., & Eskilsson, T. (2022). Cognitive function in burnout patients after a workplace intervention: Findings from a longitudinal cohort study. Journal of Cognitive Enhancement, 6, 231-245.

von Känel, R., Heimgartner, N., Kräuchi, K., Stirnimann, G., Huber, S., Ehlert, U., & Schnyder, U. (2020). Low work social support and poor health-related quality of life are associated with risk of burnout in hospital staff. Journal of Psychiatric Research, 123, 56-61.

World Health Organization. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases. Retrieved from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases. 

Categories
Mental Health

Understanding & Supporting Mental Health

In a world where mental health conditions affect millions each year, understanding their impact is more important than ever. These challenges ripple through families, friendships, and workplaces, making mental health awareness crucial in fostering compassion and support. From anxiety and depression to schizophrenia and bipolar disorder, the spectrum of mental illnesses requires a collective effort to dismantle stigma and promote understanding. With the right treatment and support, individuals can lead fulfilling lives, and everyone can play a role in this journey of healing.

Supporting a loved one with a mental illness can feel daunting, but knowledge is a powerful ally. Family and friends are often pivotal in the recovery process, providing emotional support and helping to navigate the complexities of treatment. By educating ourselves about mental health symptoms and available resources, we can empower ourselves to offer meaningful assistance. This week’s newsletter explores practical ways to support loved ones, recognize early warning signs, and encourage professional help – all while maintaining an open, hopeful dialogue. Together, we can build a supportive community that fosters healing and resilience.

Mental health conditions affect millions of people worldwide each year, and their impact extends far beyond the individual. Family, friends, and coworkers are often affected by the emotional, social, and practical challenges that come with mental illness. Mental health awareness aims to remove the stigma associated with these conditions and promote understanding, encouraging people to seek the help they need. Mental illnesses include a wide spectrum of conditions, such as depression, anxiety disorders, schizophrenia, bipolar disorder, and obsessive-compulsive disorder. While the challenges they present can be daunting, it is crucial to recognize that with proper treatment and support, individuals can lead productive and fulfilling lives.

Supporting a Loved One with Mental Illness

When someone close to you is diagnosed with a mental illness, it is normal to feel unsure about how to help. Many conditions can be complex and misunderstood, which is why education is key. Family members and friends play a significant role in the recovery process by providing emotional support and ensuring their loved ones have access to appropriate care. Understanding the symptoms, treatment options, and day-to-day challenges of specific conditions can empower families to offer meaningful support.

Mental illnesses often manifest through symptoms such as persistent sadness, irritability, social withdrawal, difficulty concentrating, and changes in eating and sleeping habits. Recognizing these signs early can help prevent a condition from worsening. Educating yourself about these conditions through reliable resources like the National Institute of Mental Health (NIMH) or the National Alliance on Mental Illness (NAMI) will enable you to offer the right kind of help. Knowledge reduces fear and misconceptions, making it easier to communicate with your loved one and provide the support they need.

Recognizing Symptoms and Encouraging Help

Encouraging someone to seek help for mental health issues is often one of the most difficult yet vital steps. The stigma surrounding mental health can make individuals reluctant to acknowledge their struggles or seek professional help. Symptoms of mental illness vary, but common indicators include social isolation, memory problems, difficulty functioning at work or school, extreme mood swings, and changes in daily routines like eating or sleeping habits.

If you are worried about a loved one, it is important to approach them with understanding and without judgment. Start a conversation by expressing your concerns in a calm, supportive way, using specific examples of changes in their behavior. For instance, saying something like, “I have noticed you have been having a hard time lately, and I’m concerned” can open the door to dialogue without making them feel attacked. Encouraging them to talk to a trusted healthcare provider is a good first step. If they’re not ready to see a mental health specialist, suggesting a visit to a general physician can help ease them into the idea of getting help. Be patient and let them know you’re there to support them every step of the way.

In more severe cases where someone may be at risk of harming themselves or others, it is crucial to seek immediate help. Call 911, and if available, ask for a crisis intervention-trained officer who is skilled in handling mental health emergencies. Mental health crises can be overwhelming, but early intervention can be lifesaving.

Balancing Support and Encouragement

Supporting someone with a mental health condition doesn’t mean taking over their life. While it can be tempting to try to control their situation out of concern, it is important to remember that individuals with mental illnesses benefit greatly from having a sense of autonomy. Encourage them to participate in their treatment plans, including medication management, attending therapy sessions, and joining support groups. Various therapeutic options, such as cognitive behavioral therapy (CBT), social skills training, and peer support networks, can help individuals manage symptoms and build resilience.

Medication is often an essential part of treatment for conditions like depression, bipolar disorder, and schizophrenia, but it can take time for the benefits to become apparent. Additionally, medication alone may not be enough to manage a mental health condition. Holistic approaches that include therapy, lifestyle changes, and a strong support network often yield the best outcomes. As a supporter, it’s important to stay informed about these treatments and offer encouragement without overwhelming the individual.

Open communication is vital. Regularly check in with your loved one and ask how they are feeling, what they are struggling with, and what kind of support they need. Setting realistic expectations together and celebrating small victories can build confidence and improve overall well-being. It is important to recognize that pressuring someone to make drastic changes can backfire. Studies show that pushing too hard can actually slow progress, so focus on gentle encouragement and positivity.

Stay Positive and Offer Hope

Mental health recovery is a journey, and one of the most important things you can offer as a supporter is hope. Recovery doesn’t happen overnight, and setbacks are part of the process. However, with the right treatment, many people can achieve stability and lead fulfilling lives. Maintaining a hopeful outlook not only benefits your loved one but also strengthens your own resilience as a caregiver or supporter. Remaining optimistic about the future and offering constant reassurance can be a lifeline for someone struggling with a mental illness.

Remember, you are not alone in this journey. There are countless resources available to help both individuals experiencing mental illness and their supporters. Organizations like NAMI and Mental Health America offer tools, hotlines, and local support groups for families. In addition to professional help, the power of community and shared experiences can provide tremendous support during difficult times.

References:

For friends and family members. SAMHSA. (n.d.). https://www.samhsa.gov/mental-health/how-to-talk/friends-and-family-members

Mayo Foundation for Medical Education and Research. (2022, December 13). Mental illness. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968

Mental health conditions. NAMI. (2024, September 13). https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/

U.S. Department of Health and Human Services. (n.d.). Help for mental illnesses. National Institute of Mental Health. https://www.nimh.nih.gov/health/find-help

Categories
Diabetes

Healthy Eating for Diabetics

Chef, man and seasoning food in kitchen for delicious meal, healthy diet and nutrition. Cooking, sprinkle spices and male cook preparing dish for fine dining in rustic restaurant or small business

Imagine your plate as a palette, and you’re the artist creating a masterpiece of health with every meal. Welcome to the world of a diabetes diet—a vibrant and balanced way of eating that isn’t just for managing diabetes, but is also a blueprint for overall well-being. By focusing on nutrient-packed foods and mindful portions, this diet helps regulate blood sugar levels while keeping you energized and satisfied. Think fresh fruits, crisp vegetables, and wholesome grains, all coming together to make every meal a delicious opportunity for better health.

Why should you consider a healthy-eating plan? If you have diabetes or prediabetes, or simply want to stay ahead of potential health issues, this approach is a game changer. It’s not just about managing blood sugar; it’s about crafting a lifestyle that supports weight control and heart health. Picture working with a dietitian to design a personalized menu that balances your favorite foods with smart choices. Embracing a diabetes diet means enjoying a variety of flavors while steering clear of foods that spike your blood sugar or increase your risk of heart disease. 

A diabetes diet involves choosing the healthiest foods in balanced portions and following regular mealtimes. It’s a nutritious eating plan that emphasizes foods rich in essential nutrients while being low in fat and calories. The focus is on incorporating fruits, vegetables, and whole grains. In reality, this kind of diet is beneficial for nearly everyone.

Why is it important to develop a healthy-eating plan?

If you have diabetes or prediabetes, your healthcare provider will likely recommend working with a dietitian to create a healthy-eating plan. This plan is critical for managing your blood sugar (glucose) levels, controlling your weight, and reducing risk factors for heart disease, such as high blood pressure and cholesterol.

When you consume excess calories and carbohydrates, your blood sugar rises. Uncontrolled blood sugar can lead to serious issues, such as hyperglycemia (high blood sugar), which, if prolonged, may cause complications such as nerve, kidney, and heart problems.

Making healthy food choices and monitoring your eating habits can help you maintain your blood sugar in a safe manner. For many with type 2 diabetes, weight loss also improves blood sugar control and provides various other health benefits. A healthy-eating plan offers a structured and nutritious approach to achieving weight loss goals safely.

A diabetes diet involves eating nutritious meals at regular intervals to improve the use of insulin, either produced naturally by the body or administered through medication. A registered dietitian can help craft a personalized eating plan based on individual health goals, preferences, and lifestyle. This plan may also include strategies for selecting portion sizes appropriate for your activity level and body size.


Recommended Foods

It is important to make calories count by utilizing nutrient-dense foods, including healthy carbohydrates, fiber-rich options, heart-healthy fish, and “good” fats.

Healthy Carbohydrates

Carbohydrates break down into glucose during digestion, which affects blood sugar levels. Opt for healthier sources of carbohydrates such as:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes (beans and peas)
  • Low-fat dairy products

Fiber-Rich Foods

Dietary fiber helps to reduce the amount of sugar in the body and control blood sugar. Good sources of fiber include:

  • Vegetables
  • Fruits (whole fruits rather than juice)
  • Nuts
  • Legumes
  • Whole grains

Heart-Healthy Fish

Eat fish rich in omega-3 fatty acids, such as salmon, mackerel, tuna, and sardines, at least twice a week. Omega-3s can help reduce the risk of heart disease. Avoid fried fish and, if pregnant or breastfeeding, stay away from fish high in mercury (e.g., shark, swordfish).

Good Fats

Monounsaturated and polyunsaturated fats can improve cholesterol levels. Sources of good fats include:

  • Avocados
  • Nuts
  • Canola, olive, and peanut oils

Foods to Avoid

To lower the risk of heart disease and stroke, avoid the following:

  • Saturated fats: Found in high-fat dairy, butter, and red meats.
  • Trans fats: Present in processed snacks, baked goods, and margarine.
  • Cholesterol: Found in high-fat dairy products, egg yolks, and organ meats. Limit intake to 200 mg per day.
  • Sodium: Limit sodium intake to 2,300 mg per day or less if advised by a healthcare provider.

In summary, a diabetic diet focuses on balanced, nutritious meals eaten at regular intervals to help manage blood sugar levels, weight, and heart health. Key components include healthy carbohydrates, fiber-rich foods, heart-healthy fish, and good fats, while avoiding saturated and trans fats, cholesterol, and excess sodium. By following these dietary guidelines, individuals with diabetes can effectively manage their condition and reduce the risk of complications, including heart disease and stroke.

References:

Centers for Disease Control and Prevention. (n.d.). Diabetes Diet, Eating, & Physical Activity. CDC. https://www.cdc.gov/diabetes/

Mayo Foundation for Medical Education and Research. (2024, June 11). Diabetes diet: Create your healthy-eating plan. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Diabetes Diet and Nutrition. NIDDK. https://www.niddk.nih.gov

U.S. Food and Drug Administration. (n.d.). Sodium in Your Diet. FDA. https://www.fda.gov

Categories
Positive Role Models

Positive Male Role Models

In celebration of International Men’s Day, Millennium Health & Fitness CEO, Frank Sturek, and Director of Business Development, Eric Schnabel, share how positive male role models have profoundly shaped their own growth and development, helping mold them into the leaders they are today. 

Frank Sturek, CEO

When I was a Cadet a West Point, I met an Army Infantry Officer who was a Political Science instructor.  His integrity, intellect, and professionalism inspired me to strive to become an officer like him.  He took me under his wing and sponsored/mentored me while I attended West Point. He is why I chose infantry as my military specialty, and why I continued to strive to be Soldier-Scholar and inspired me to pursue a Master’s Degree and apply to teach at West Point during my military career. He was a leader by example and mentorship. When I retired from the United States Army, he once again stepped up to mentor me. He was a successful Vice President for Northrop Grumman and later L3 Harris. His guidance provided concrete steps for my successful transition out of the Army. He never boasted about his accomplishments (graduating 2nd in his class at West Point, a Master’s Degree from MIT, White House Fellow, successful business leader). He quietly inspired me with his professionalism.  I will forever be grateful for his example and advocacy.

Eric Schnabel, Director of Business Development

I was lucky enough to grow up in a family that had both a mother and a father (as I grew up, I realized that having a mother and father in the same household wasn’t always the norm). My mother and father raised me as an ‘Army Brat’ with both nurture and nature (mostly nature) and showed me what ‘right’ looks like. So, when I started my professional journey into adulthood (the army and college), they gave me an excellent foundation to filter through people in order to find good mentors. 

Frank Sturek has helped me along my transition journey out of the military.  This journey is a lot more difficult than most military members anticipate because it is such a culture shock, especially when you dedicate the majority of your professional adult life (25 years) to a job that requires you to be present 24 / 7 / 365; with the majority of that time in combat or training to go to combat. The longer you are in, the more of a transition there is back to the society that you fought to defend. There is a different culture in the military than the rest of society. The way people talk to each other, the ethics, the values…. it is just different. 

Having a man help you transition into society and corporate America, who is accomplished and understands where you are coming from because he has been there himself,  is a tremendous blessing. He has seen the same good, bad and ugly that I have seen and has successfully transformed those experiences into valuable lessons learned for corporate America. He has coached, taught and mentored me in this chapter of my life for which I am very grateful. He has been a shining light for me and my family.

Categories
Diabetes

Blood Gluclose Reading

Glucose, the body’s main energy source, comes primarily from carbohydrates in food and drinks. Your blood carries glucose to all cells for energy, with various processes regulating blood glucose levels. Insulin, a hormone produced by the pancreas, plays a key role in maintaining these levels. High blood glucose (hyperglycemia) often indicates diabetes, a condition where the pancreas produces insufficient insulin, or the body doesn’t respond to it effectively.

What is a blood glucose (sugar) test?

A blood glucose test measures the level of glucose (sugar) in your blood, primarily to screen for diabetes. There are two main types:

  • Capillary Blood Glucose Test: A drop of blood, usually from a fingertip prick, is tested using a glucose meter (glucometer) for quick results.
  • Venous (Plasma) Blood Glucose Test: A sample is taken from a vein and analyzed in a lab, typically as part of a larger blood panel. This method is more accurate than the capillary test.

Fasting blood glucose tests are often used to provide a clearer picture of your baseline sugar levels. For individuals with diabetes, especially Type 1, regular monitoring through at-home testing or continuous glucose monitoring (CGM) devices is essential for managing blood sugar levels effectively.

When would I need a blood glucose test?

There are three primary reasons for needing a blood glucose test:

  • Your healthcare provider may include it as part of routine bloodwork, such as a basic metabolic panel (BMP) or a comprehensive metabolic panel (CMP).
  • You may be experiencing symptoms of high or low blood sugar, possibly indicating diabetes or another condition.
  • If you take long-term medications that affect blood sugar, such as corticosteroids, regular glucose tests may be required to monitor your levels.

Blood glucose tests are commonly used to screen for Type 2 diabetes (T2D), a prevalent condition, especially for those with risk factors. The American Diabetes Association recommends regular screening for individuals 35 and older. Providers may also order a test if you exhibit symptoms of high blood sugar (hyperglycemia) or low blood sugar (hypoglycemia).

Symptoms of high blood sugar include:

  • Excessive thirst (polydipsia)
  • Frequent urination (polyuria)
  • Fatigue
  • Intense hunger (polyphagia)
  • Unexplained weight loss
  • Blurred vision
  • Slow healing of cuts or sores. 
What is the normal glucose level in a blood test?

A normal fasting blood glucose level for someone without diabetes typically ranges from 70 to 99 mg/dL (3.9 to 5.5 mmol/L). In some cases, values between 50 and 70 mg/dL (2.8 to 3.9 mmol/L) may also be considered normal for individuals without diabetes.

What does a high blood glucose level mean?

If your fasting blood glucose level is between 100 and 125 mg/dL (5.6 to 6.9 mmol/L), it indicates prediabetes. Individuals with prediabetes have a 50% chance of developing Type 2 diabetes within 5 to 10 years, but preventive measures can be taken to reduce this risk. A fasting blood glucose level of 126 mg/dL (7.0 mmol/L) or higher on more than one occasion is typically associated with diabetes.

In either instinct, your healthcare provider may request an A1c test, which measures your blood sugar levels over the past few months, to confirm a diagnosis of prediabetes or diabetes.

The most common types of diabetes include:

  • Type 2 diabetes (T2D): Occurs when the pancreas does not produce enough insulin or the body becomes resistant to insulin, causing high blood sugar levels.
  • Type 1 diabetes (T1D): An autoimmune condition where the immune system attacks insulin-producing cells in the pancreas, leading to very high blood glucose levels.
  • Gestational diabetes: A form of diabetes that develops during pregnancy, typically between 24 and 28 weeks, and usually resolves after childbirth.
Other causes of high glucose levels
  • Adrenal gland disorders, such as Cushing syndrome.
  • Pancreatic conditions, like pancreatitis.
  • Hyperthyroidism.
  • High levels of stress, such as from surgery or trauma.
  • Certain medications, particularly corticosteroids.
What does a low blood glucose level mean?

A blood sugar level of 70 mg/dL or lower is generally considered low. Hypoglycemia, or low blood sugar, is common in individuals with Type 1 diabetes and in those with Type 2 diabetes who take specific medications. However, it is much rarer in people without diabetes.

For those without diabetes, low blood glucose levels may indicate conditions such as:

  • Liver disease
  • Kidney disease
  • Hypothyroidism
  • Addison’s disease (adrenal insufficiency)
  • Alcohol use disorder (AUD)
  • Insulinoma (a rare tumor)

These conditions typically cause recurring episodes of low blood sugar. A single low blood sugar reading in someone without diabetes is usually not a cause for concern.

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References:

American Diabetes Association. (2023). Standards of medical care in diabetes—2023. Retrieved from https://www.diabetes.org

Professional, C. C. Medical. (2024, June 14). Blood glucose (sugar) test: Levels & What They mean. Cleveland Clinic. https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test#overview

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Great American Smokeout

Great American Smokeout

Quitting smoking is tough and takes time, but it’s one of the best decisions you can make for your health. Despite progress, around 34 million American adults still smoke, making it the leading preventable cause of death and illness worldwide. Each year, smoking is responsible for about 480,000 deaths, or roughly 1 in 5 deaths in the U.S.

While cigarette smoking rates have declined, tobacco use remains the largest preventable cause of disease and premature death in the country. Smoking significantly increases the risk of various cancers, including those of the mouth, throat, lungs, esophagus, pancreas, cervix, kidneys, bladder, stomach, colon, rectum, and liver. Research also links smoking to breast cancer and advanced-stage prostate cancer. Additionally, smoking heightens the risk of long-term lung diseases, heart attacks, strokes, blood vessel diseases, and certain eye conditions.

No matter your age or how long you’ve smoked, quitting offers immediate and long-term health benefits. The journey to quit smoking can be challenging, but with the right plan, tips, and support, you can significantly improve your chances of success.

You Can Quit Smoking

Quitting smoking is one of the most impactful steps you can take to improve your health, no matter your age or how long you’ve smoked. Nicotine, the addictive substance in tobacco, makes quitting difficult, but effective treatments and strategies are available to help you break free. Here are some tips and strategies to help you on your journey:

Tips for Quitting Smoking

Make a Plan: Set a quit date and stick to it. Prepare yourself by removing all cigarettes, lighters, and ashtrays from your home, car, and workplace. Tell your friends, family, and coworkers about your plan so they can support you.

Try Nicotine Replacement Therapy: Short-acting nicotine replacement options like gum, lozenges, nasal sprays, and inhalers can help reduce cravings. While e-cigarettes are sometimes used as a replacement, they haven’t been proven to be safer or more effective than nicotine-replacement medications.

Avoid Triggers: Identify the situations that make you want to smoke—like social gatherings, stress, or specific routines—and have a plan to avoid or manage them without smoking. For instance, if you usually smoke with your morning coffee, try drinking tea instead or going for a short walk.

Resist the Urge for “Just One”: It can be tempting to have “just one” cigarette to satisfy a craving, but don’t give in. Having one often leads to another, and soon you could find yourself smoking again. Remind yourself of your reasons for quitting and stay strong.

Get Active: Physical activity is a great way to distract yourself from cravings. Even short bursts of activity, like running up and down stairs or doing push-ups, can help. Take a walk, go for a jog, or if you’re at home or the office, try squats, deep knee bends, or simply walking around.

Practice Relaxation Techniques: Many people use smoking to cope with stress, and quitting can be stressful too. Ease the tension by trying relaxation methods like deep breathing, muscle relaxation, yoga, visualization, massage, or listening to calming music.

Seek Support: Consider joining a support group, either in-person or online, where you can share your experiences and gain encouragement from others who are also trying to quit. Counseling or talking to a healthcare professional can also provide valuable guidance.

Reward Yourself: Celebrate milestones along the way. Whether it’s a week, a month, or a year without smoking, recognize your progress and treat yourself to something special. Use the money you would have spent on cigarettes for something you enjoy.

Stay Positive and Persistent: Quitting smoking is a journey, and setbacks can happen. If you slip up, don’t get discouraged. Learn from the experience and get back on track. Stay focused on your goal and keep moving forward.

Consider Medication: There are prescription medications available that can help reduce cravings and withdrawal symptoms. Talk to your healthcare provider to see if medication might be right for you.

 

Quitting smoking may be difficult, but with determination, a solid plan, and support, you can overcome the challenges and enjoy the benefits of a healthier, smoke-free life.

Reference

Centers for Disease Control and Prevention. (2023, October 25). How to quit smoking. Centers for Disease Control and Prevention. https://www.cdc.gov/tobacco/about/how-to-quit.html?CDC_AAref_Val=https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/index.htm

Great american smokeout. Great American Smokeout | American Cancer Society. (n.d.). https://www.cancer.org/cancer/risk-prevention/tobacco/great-american-smokeout.html

Mayo Foundation for Medical Education and Research. (2022, May 28). 10 Ways to Resist Tobacco Cravings. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454

Categories
Diabetes

National Diabetes Month

Nearly 30 million people in the U.S. have some form of diabetes, yet 1 in 4 are unaware they have the disease. Each November, National Diabetes Month serves as a reminder to increase awareness about the risk factors, symptoms, and different types of diabetes.

Life with Diabetes

This year, 1.4 million people will be diagnosed with diabetes. If you’ve recently been diagnosed, you may feel overwhelmed and confused, but there are ways to manage your diabetes through diet, exercise, medical support, and emotional care. Take time to process your diagnosis, then take action by connecting with resources and support groups that can help you live a long, healthy life alongside others who understand what you’re going through.

Type 1 Diabetes

Type 1 diabetes is believed to result from an autoimmune reaction, where the body mistakenly attacks itself, stopping insulin production. About 5-10% of people with diabetes have type 1. Symptoms can develop rapidly, often in children, teens, and young adults. If diagnosed with type 1 diabetes, daily insulin is essential for survival, and currently, there is no known way to prevent it.

Living with Type 1 Diabetes

Managing type 1 diabetes involves regularly monitoring blood glucose and administering insulin through injections or a pump. If you’re newly diagnosed, remember you have many tools to help manage your condition. Learn how to regulate your blood glucose levels, insulin intake, diet, and exercise, and work closely with your diabetes care team to maintain your health.

People with type 1 diabetes can lead healthy lives. Seek out others with the condition to share experiences, tips, and advice. Whether you’re curious about using an insulin pump or need practical advice, connecting with others can make managing your diabetes easier. Don’t hesitate to ask for help or share your feelings with those around you.

Type 2 Diabetes

Type 2 diabetes occurs when the body doesn’t use insulin effectively, leading to elevated blood sugar levels. Around 90-95% of people with diabetes have type 2. It develops over several years and is usually diagnosed in adults. Because symptoms can be subtle, it’s important to have your blood sugar tested if you’re at risk. Type 2 diabetes can often be prevented or delayed with healthy lifestyle changes like:

  • Losing weight
  • Eating nutritious foods
  • Staying physically active
Taking Medication

Medication is crucial for managing type 2 diabetes. Work with your care team to find the right medications to help you reach your target blood glucose range. Here are some questions to ask about your medication:

  • How much do I take and how often?
  • Should I take it with or without food?
  • What side effects might occur, and what should I do if they happen?
  • Will this medication interact with others I’m taking?
Eat Well and Get Moving

Whether you have type 1 or type 2 diabetes, diet and exercise are powerful tools for managing your condition. They not only help control blood glucose but also can significantly impact how you feel day-to-day.

Eat Healthy

Starting a new diet can feel restrictive, and there’s no one-size-fits-all approach. Be patient with yourself and seek guidance from your care team. Remember to:

  • Eat a variety of foods, including vegetables, whole grains, fruits, low-fat dairy, healthy fats, and lean proteins.
  • Space your meals evenly throughout the day.
  • Avoid skipping meals.
  • Steer clear of foods high in sugar with little nutritional value (“bad carbohydrates”).
Get Active

Physical activity, in any form, helps lower blood glucose. It also provides benefits like:

  • Increased energy
  • Reduced stress
  • Improved joint flexibility
  • Lowered risk of heart disease and stroke

Aerobic Exercise: Aim for at least 150 minutes per week of moderate to vigorous activity (like brisk walking, swimming, biking, or running), with a goal of 30 minutes or more most days.

Resistance Exercise: Engage in resistance training (such as weightlifting, yoga, or calisthenics) at least 2-3 times a week to enhance strength, balance, and overall activity levels.

Limit Inactivity: Reducing long periods of sitting can help control blood sugar. Take breaks to stand, walk, or do light activity every 30 minutes.

References:

We fight to end diabetes. American Diabetes Association | Research, Education, Advocacy. (n.d.). https://diabetes.org/

 

 

Categories
Health Literacy

Health Literacy for Caregivers

Caring for an older adult is a responsibility that often comes with complex challenges. Whether you’re managing multiple medical conditions, coordinating care with healthcare providers, or simply providing daily support, having strong health literacy skills is essential. Understanding how to obtain, comprehend, and apply health information allows caregivers to make informed decisions, advocate effectively, and ensure the best possible outcomes for those in their care.

The Role of Caregivers in Supporting Older Adults

Older adults frequently have multiple complicated medical conditions, making caregiving a demanding task that requires specific skills and knowledge. Caregivers play a critical role in managing these conditions and supporting older adults in making informed health decisions. The term “caregiver” encompasses anyone who provides assistance to an older adult, including both informal and formal caregivers.

  • Informal Caregivers: These are unpaid individuals such as family members, friends, or neighbors who step in to help with daily activities, medical appointments, and other needs.
  • Formal Caregivers: These caregivers are paid employees or volunteers from service providers who offer care in formal settings like nursing homes or assisted living facilities.

Both types of caregivers can significantly influence the health decisions that older adults make or that others make on their behalf. Therefore, having strong health literacy skills is crucial for all caregivers, as it enables them to guide and support older adults more effectively.

Why Health Literacy Matters for Caregivers

For caregivers, especially those supporting older adults with complex medical needs, health literacy is not just about understanding medical jargon. It’s about being able to navigate the healthcare system, communicate effectively with healthcare providers, manage medications accurately, and make informed decisions that positively impact the well-being of the older adult in their care.

Here’s why health literacy is particularly important for caregivers:

  • Managing Complex Conditions: Older adults often have multiple chronic conditions that require careful management. Understanding treatment plans, potential side effects, and medication interactions is essential to prevent complications and ensure the best outcomes.
  • Coordinating Care: Caregivers are often the link between the older adult and various healthcare providers. Strong communication and organizational skills help ensure that all aspects of care are coordinated, and that the older adult receives comprehensive care.
  • Advocacy: Caregivers with solid health literacy are better equipped to advocate for the needs and preferences of the older adult. This includes asking the right questions, understanding legal rights, and ensuring that the older adult’s voice is heard in healthcare decisions.
Building Health Literacy as a Caregiver

Improving health literacy as a caregiver is an ongoing process. It involves continuous learning, asking questions, and using available resources to enhance your understanding and ability to provide care. Here are some strategies to help you build your health literacy:

  • Seek Reliable Information: Use trustworthy sources for health information, such as reputable medical websites, healthcare providers, and patient advocacy organizations. Be wary of misinformation, especially online.
  • Engage in Continuous Learning: Stay informed about the older adult’s medical conditions, treatment options, and the latest research in caregiving. This will help you make better decisions and provide more informed care.
  • Communicate Effectively: Don’t hesitate to ask healthcare providers for explanations of medical terms, procedures, or treatment plans that you don’t understand. Clear communication is key to effective caregiving.
  • Organize Health Information: Keep a well-organized record of the older adult’s medical history, medications, appointments, and contact information for healthcare providers. This will help you stay on top of their care and provide accurate information when needed.
Navigating the Healthcare System for Older Adults

Caregivers must often navigate a complex healthcare system to ensure their loved ones receive the care they need. This includes understanding health insurance, managing appointments, and accessing necessary services.

  • Understand Insurance Coverage: Familiarize yourself with the older adult’s health insurance plan, including covered services, copayments, deductibles, and how to handle billing issues. This knowledge helps prevent unexpected expenses and ensures that the older adult receives the care they need.
  • Access Resources: Know where to find additional resources, such as social workers, patient advocates, or community organizations that can assist with navigating the healthcare system and addressing any barriers to care.
  • Advocate for Your Loved One: Develop strong communication skills to interact with healthcare providers on behalf of the older adult. Be clear, concise, and assertive when discussing their health needs.

Caring for an older adult is a complex and challenging task that requires strong health literacy skills. Whether you’re an informal or formal caregiver, being able to understand and use health information effectively is vital to providing quality care. By improving your health literacy, you can become a more informed and empowered caregiver, better equipped to navigate the complexities of the healthcare system and advocate for your loved one’s health. Empower yourself with knowledge and take an active role in ensuring the best possible care for the older adult in your life.

References:

Centers for Disease Control and Prevention. (2021a, June 23). Challenges affecting health literacy of older adults. Centers for Disease Control and Prevention. https://www.cdc.gov/healthliteracy/developmaterials/audiences/olderadults/understanding-challenges.html

 

Centers for Disease Control and Prevention. (2021, September 16). Tips for caregivers. Centers for Disease Control and Prevention. https://www.cdc.gov/healthliteracy/developmaterials/audiences/olderadults/tipsforcaregivers.html

Categories
Health Literacy

Patient Advocacy

Happy senior chinese man with tablet consulting young african american female patient in clinic office interior. Examination with doctor, medical health care and modern technology for treatment

In today’s complex healthcare system, patient advocacy has become essential to ensure individuals receive the best possible care. Whether you’re navigating a new diagnosis, managing a chronic condition, or simply trying to understand your treatment options, advocating for yourself or a loved one can significantly impact the quality and effectiveness of the care you receive.

What is Patient Advocacy?

Patient advocacy involves actively participating in your healthcare by understanding your rights, asking questions, and making informed decisions about your care. It also means being proactive in communicating with healthcare providers, understanding treatment options, and ensuring that your needs and preferences are respected throughout your healthcare journey.

Why is Patient Advocacy Important?

The healthcare system can be overwhelming, and it’s easy to feel lost or unsure about the best course of action. Patient advocacy empowers you to take control of your health by ensuring that you are well-informed and involved in decisions that affect your care. Here’s why patient advocacy is so important: 

  • Improved Communication: Effective communication with healthcare providers is key to receiving the care you need. Advocating for yourself ensures that your voice is heard, your concerns are addressed, and your treatment plan is clearly understood.
  • Informed Decision-Making: Patient advocates are better equipped to make informed decisions about their healthcare. Understanding your diagnosis, treatment options, and potential outcomes allows you to weigh the risks and benefits and choose the path that aligns with your values and goals.
  • Protection of Rights: Advocating for yourself helps protect your rights as a patient. This includes understanding your right to privacy, informed consent, and the right to seek a second opinion if you feel unsure about your treatment.
  • Enhanced Care Coordination: Being an advocate involves staying organized and ensuring that all aspects of your care are coordinated effectively. This includes keeping track of medical records, understanding medication regimens, and ensuring that all healthcare providers involved in your care are on the same page.
How to Advocate for Yourself or a Loved One in Healthcare Settings

Becoming an effective patient advocate involves several key strategies that can help you navigate the healthcare system more confidently and effectively:

  • Educate Yourself: Take the time to learn about your health condition, treatment options, and the healthcare system. Understanding medical terminology, common procedures, and your rights as a patient will empower you to make informed decisions.
  • Ask Questions: Don’t hesitate to ask questions about your diagnosis, treatment options, and any aspect of your care that you don’t understand. Clear communication is essential for ensuring that you receive the care you need.
  • Bring a Support Person: Having a trusted friend or family member accompany you to appointments can provide emotional support and help you remember important details discussed during the visit.
  • Stay Organized: Keep a record of all your medical appointments, test results, medications, and any correspondence with healthcare providers. This will help you track your progress and ensure that all aspects of your care are managed effectively.
  • Know Your Rights and Responsibilities: Familiarize yourself with your rights as a patient, including the right to informed consent, the right to privacy, and the right to access your medical records. Understanding your responsibilities, such as following treatment plans and providing accurate health information, is equally important.
Understanding Patients’ Rights and Responsibilities

Knowing your rights as a patient is a crucial part of advocacy. These rights include: 

  • Informed Consent: You have the right to receive all information about your treatment options, including the risks and benefits, and to give your consent before any procedure is performed.
  • Privacy: Your medical information should be kept confidential, and you have the right to access your medical records.
  • Respectful Care: You deserve to be treated with respect and dignity by all healthcare providers.
  • Right to a Second Opinion: If you are uncertain about a diagnosis or treatment plan, you have the right to seek a second opinion from another healthcare provider.

In addition to rights, patients also have responsibilities, such as: 

  • Providing Accurate Information: It’s important to provide complete and accurate information about your health history, symptoms, and medications to your healthcare providers.
  • Following Treatment Plans: Adhering to the treatment plan prescribed by your provider is crucial for achieving the best health outcomes.
  • Respecting Healthcare Providers: Mutual respect between patients and healthcare providers helps foster a positive and productive care experience.
The Role of Patient Advocates and How to Access Them 

In some cases, individuals may benefit from the support of a professional patient advocate. These trained professionals specialize in navigating the healthcare system, assisting with complex medical situations, and ensuring that patients receive the care and attention they deserve. A professional patient advocate can help with tasks such as:

  • Medical Decision-Making: Offering guidance on treatment options and helping you understand the risks and benefits of different choices.
  • Care Coordination: Managing communication between various healthcare providers to ensure a cohesive treatment plan.
  • Insurance Navigation: Assisting with understanding insurance coverage, filing claims, and resolving billing issues.
  • Legal Support: Helping you understand your legal rights as a patient and advocating on your behalf in legal matters related to your care.

To access a patient advocate, you can:

  • Ask Your Healthcare Provider: Many hospitals and healthcare systems have patient advocates on staff who can assist you with navigating the system.
  • Contact Your Insurance Company: Some insurance plans offer advocacy services to help with claims, billing issues, and finding providers.
  • Hire an Independent Advocate: If you have a particularly complex medical situation, you may consider hiring an independent patient advocate who specializes in your specific needs.
Advocacy in Action: Success Stories

Patient advocacy has led to countless success stories, where individuals or their advocates have made a significant difference in their healthcare journey. From ensuring timely diagnoses to securing necessary treatments, advocacy plays a crucial role in achieving positive health outcomes.

For example, patients who advocated for a second opinion after a serious diagnosis were able to explore alternative treatment options, leading to better outcomes. Others who actively participated in their care decisions reported feeling more satisfied and confident in their healthcare journey.

Patient advocacy is a powerful tool that can significantly impact your healthcare experience. By taking an active role in your care, educating yourself, and effectively communicating with healthcare providers, you can ensure that your needs are met, and your rights are protected. Whether advocating for yourself or a loved one, the skills and strategies of patient advocacy can lead to better health outcomes and a more positive healthcare experience. Empower yourself today by embracing the role of a patient advocate and take charge of your health journey with confidence.

References:

The power of a health care advocate. Johns Hopkins Medicine. (2023, June 26). https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-a-health-care-advocate#:~:text=An%20advocate%20is%20not%20just,Family%20Caregiver%20Toolbox

 

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