Quad Cities Business News

Prescott, Prescott Valley, Chino Valley, & Dewey/Humboldt

You are here: Home / Archives for stress

stress

Eating During Stressful Times

By Leave a Comment

During stressful periods, food may be overlooked.

Stress can be found in the faces of family, friends, neighbors and coworkers. I have seen perfect strangers with frantic looks on their faces. My heart goes out to them.

I can share that I, too, have experienced forms of stress. As a local business owner, wife, mother and grandmother, I have stress points throughout the day. My overall health has been affected. You may have read in the past two articles that I have Hashimoto’s Disease, an autoimmune disease that specifically attacks my thyroid gland. This has a great effect on my body’s natural hormone levels. I need to reduce stress and get more rest and exercise, along with shifting to a healthier diet.

During stressful periods, food may be overlooked. My daughter, Lindsay, states that when she is having a stressful day, she may find herself in the drive-thru lane of Taco Bell, eating a bean burrito. Of course, she also knows that making her own burrito is much healthier.

What foods trigger stress and anxiety?
If you eat lots of fried foods, processed meat, pastries, refined cereals, candy and high-fat dairy products, you’re more likely to be anxious and depressed. A diet full of whole fiber-rich grains, fruits, vegetables and fish can help keep you on a more even path.

When experiencing a stressful day, eat small meals and healthy snacks throughout the day.  This will keep your metabolism ticking over all day and you will minimize the ups and downs of energy levels. Eat breakfast, even if you may not feel hungry or seem to be running out of time. By doing so, you will kickstart your metabolism for the day and also help to level out your blood sugar levels, which will, in turn, reduce stress.

Healthy Go-To Foods

Avocado – Avocados are a creamy and versatile fruit that can be eaten in a range of different ways, whether you enjoy them raw in guacamole, dressing, dips or made into sauces and smoothies. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content, which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating the avocado, as it is high in fat.

Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping candy and chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits, including sharper cognition, better focus and a clearer mind – all of which can help you to better deal with stress. When in doubt, add them to your smoothie.

Sweet Potatoes – These are a whole food that make an excellent carb choice. They’re packed with nutrients that are important for stress response, such as vitamin C and potassium. Sweet potatoes can be steamed, baked, sauteed and air fried. Sweet potato salad is also a great side dish.

Being aware of how your body works and deals with stress can help you to manage stress and stressful situations. After a stressful period, the human body can go into a recovery mode where increased appetite and food cravings become more prevalent. At the same time, metabolic rates drop to conserve energy. Being aware of these patterns can help you manage your stress levels, and through nutrition and diet, you can help your body recover from stressful periods more rapidly and minimize negative effects such as weight gain.

If you are experiencing a lot of stress over a long period of time or are at all worried about how stress is affecting you, then seek help. See your doctor or call a local mental health agency that may recommend a counselor or some alternative stress relief techniques such as massage, acupuncture or alternative medicine.

I am grateful that our team of “essential” workers have the ability and passion to create delicious and fresh foods that the Quad Cities community can enjoy. QCBN

By Debbie Maranville

“I think people should maybe just go out into the garden and watch a ladybug crawl across a flower and relax their mind. That’s about all you need to know about life, I think.” –  Harland Williams

Debbie Maranville is the co-owner of Goods from the Garden and The Natural Healing Garden.

Debbie can be reached at 928-237-3214/ goodsfromthegarden@gmail.com

Catering kitchen and event venue conveniently located at the Prescott Gateway Mall, 3250 Gateway Blvd., #516, Prescott, AZ 86301

Coping with Stress

By Leave a Comment

Shed the “superhero” urge. No one is perfect, so don’t expect perfection from yourself or others.

Stress is a natural part of life. The expressions are familiar to us: “I’m stressed out,” “I’m under too much stress,” or “Work is one big stress.” Learning to cope with stress in a healthy way will make you, the people you care about and those around you become more resilient.

Stress is hard to define because it means different things to different people; however, it’s clear that most stress is a negative feeling rather than a positive feeling. You may feel physical stress that is the result of too much to do, not enough sleep, a poor diet or the effects of an illness. Stress can also be mental: when you worry about money, a loved one’s illness, retirement or experience an emotionally devastating event, such as the death of a spouse or being fired from work.

However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures, which are both physical and mental, are not always obvious to us. In response to these daily strains, your body automatically increases blood pressure, heart rate, respiration, metabolism and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

When you are constantly reacting to stressful situations without making adjustments to counter the effects, you will feel stress, which can threaten your health and well-being.

It is essential to understand that external events, no matter how you perceive those events, may cause stress. Stress often accompanies the feeling of “being out of control.”

Remember, each person handles stress differently. Stress can cause physical, emotional and behavioral disorders, which can affect your health, vitality, peace-of-mind, as well as personal and professional relationships. Too much stress can cause relatively minor illnesses like insomnia, backaches or headaches, and can contribute to potentially life-threatening diseases like high blood pressure and heart disease.

As you read the following tips for reducing and controlling stress, remember, it will take determination, persistence and time. Some suggestions may help immediately, but if your stress is chronic, it may require more attention and/or lifestyle changes. Determine your tolerance level for stress and try to live within these limits. Learn to accept or change stressful and tense situations whenever possible.

Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), learn to say, “No!” Eliminate an activity that is not absolutely necessary.

  • Shed the “superhero” urge. No one is perfect, so don’t expect perfection from yourself or others. Ask yourself, “What really needs to be done?” “How much can I do?” “Is the deadline realistic?” “What adjustments can I make?” Don’t hesitate to ask for help if you need it.
  • Meditate.  Just 10 to 20 minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. Use the time to listen to music, relax and try to think of pleasant things or nothing.
  • Visualize. Use your imagination and picture how you can manage a stressful situation more successfully. Whether it’s a business presentation or moving to a new place, many people feel visual rehearsals boost self-confidence and enable them to take a more positive approach to a difficult task.
  • Take one thing at a time.  For people under tension or stress, an ordinary workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Pick one urgent task and work on it. Once you accomplish that task, choose the next one. The positive feeling of “checking off” tasks is very satisfying. It will motivate you to keep going.
  • Exercise. Regular exercise is a popular way to relieve stress. Twenty to 30 minutes of physical activity benefits both the body and the mind.
  • Hobbies. Take a break from your worries by doing something you enjoy. Whether it’s gardening or painting, schedule time to indulge your interest.
  • Healthy lifestyle. Good nutrition makes a difference. Limit intake of caffeine and alcohol (alcohol actually disturbs regular sleep patterns), get adequate rest, exercise and balance work and play.
  • Share your feelings.  A conversation with a friend lets you know that you are not the only one having a bad day. Stay in touch with friends and family. Let them provide love, support and guidance. Don’t try to cope alone.
  • Give in occasionally. Be flexible! If you find you are meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. If you are willing to give in, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems.
  • Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, let down, disappointed or even trapped when another person does not measure up.

Go to the Polara Health Resources page to take a stress test or use a well-known tool, Holmes-Rahe Life Stress Inventory, used by health professionals to measure the amount of stress someone’s experiencing. All types of stress can be managed, though. If you’re having a difficult time dealing with stressors or have experienced a traumatic event, consider reaching out to a mental health professional. QCBN

By Deanna Eder

Deanna Eder is the director of marketing and communications at Polara Health.

Understanding, Responding to Challenging Behaviors

By Leave a Comment

The first task for the caregiver is to not be reactive, take a step back and try to see the need under the behavior.

The last year and a half has been difficult and stressful for everyone. Overnight, our lives were turned upside down and we were left to figure out how to navigate unknown territory. Families lost employment and income, there was uncertainty and fear, in-person contact with our support systems stopped and parents were dealing with stress and anxiety about how to take care their families. In a very short period of time, schools, daycares, community centers, sports, extracurricular activities and a number of other things closed or stopped. In the midst of our own stress, it can be hard to remember that the lives of our children were also significantly impacted. In addition, children are very sensitive to the stress of their caregivers. If we aren’t OK, they aren’t feeling OK.

Stress and anxiety manifest in many different ways in individuals. Without thought and practice, we can easily turn to a number of maladaptive strategies to just try to deal with and calm the uncomfortable feelings in our bodies. As adults, we can all list different ways that we deal with stress and anxiety and this list likely includes strategies we know are not the best way to manage these feelings. This is the same for our children. They are not only experiencing these same feelings, depending on their age, they do not have the cognitive development, insight or awareness in which to recognize and manage these feelings in a healthy way. As a result, what we often see are behaviors that are frustrating and confusing for parents and caregivers.

Depending on the age and developmental level of the child, the behaviors you may notice include regression of a previously mastered skill, difficulty with attention, difficulty with controlling their bodies, moodiness, increased need for attention, trouble falling asleep or staying asleep, concerning themes in their play, among many others. The first task for the caregiver is to not be reactive, take a step back and try to see the need under the behavior. This can be a very difficult task when we are dealing with our own stress and anxiety, which doesn’t always lend itself to being in a place of patience and guidance with our kids. The four Cs are helpful to think about when responding to difficult behaviors:

Calm ourselves before responding to behaviors. Think about that oxygen mask on the plane and how we have to put that on first before we can assist others. Take some deep breaths, go to a quiet space, count to 10, whatever you need to do to respond in a calm manner.

Consider the fact that the behavior may not be intentionally defiant or manipulative but rather a stress response and/or a strategy to meet the need of trying to manage or deal with the emotions.

Focus on Connection. We know that connecting before correcting calms the stress response and helps kids get to a more calm state. Respond calmly and identify the likely emotion; for example, “It looks like you are really angry right now. I wonder if you would be able to sit with me and take some deep breaths or read a story,” or whatever activity might help calm in that moment.

Communicate. Once the adult and the child are in a calm and connected state, it is time to communicate about what was not acceptable about the behavior, what may have been going on for the child, and different ways to respond in the future.

These difficult times call on all of us to help each other and our kids, and learn ways to manage and adapt to stressors. The skills we teach our children set the foundation for healthy coping strategies throughout their lives. QCBN

By Leah May

Leah May, MS, LCSW, IMH-E is a child and family therapist and manager with Polara Health Children’s Services.

Natural Ways to Manage Stress During the Holidays

By Leave a Comment

.

The holiday season is a joyful time of year, but it can also be stressful, and this year that’s truer than ever. We’ve all got a lot on our plates these days, and it’s not turkey with extra stuffing. The following practices can help you manage stress as you navigate this unique holiday season. And the best part about these practices? They are simple enough to incorporate into your existing routine without having to dramatically adjust your day, which makes it more likely that you’ll enjoy and want to continue engaging in them.

Yoga: The benefits of yoga are subtle but profound. Incorporating a yoga routine into your holiday plans can have tremendous benefits for both your mind and body. Chair yoga is a great way to get started, but you don’t need to practice in any formal way – check in with your body and do what feels good. For example, if you’ve been bent over writing holiday cards all day, circling your wrists, arms and head is a great way to loosen up.

Tai Chi: Like yoga, tai chi is a full mind and body experience. With movements based on martial arts positions, tai chi can help to improve balance, strength and mental clarity. The slow, repetitive movements of this exercise make it a perfect way to get grounded.

Meditation: A relative of yoga and tai chi, meditation is a practice that helps you center your mind and more fully inhabit your body. Meditation can be done for one minute or one hour – it’s up to you and how you feel. Try meditating by sitting on a pillow or folded blanket on the floor. Close your eyes and let your mind rest … and when it inevitably wanders into the duties of the day, or your plans for dinner, try returning to your breath and following your inhales and exhales. Start off small, with just one to five minutes of meditating, and let yourself adjust to more time incrementally.

Aromatherapy: A perfect complement to the practices described above, using essential oils for aromatherapy has many benefits, including stress and anxiety reduction, improved sleep, and headache and pain management. Though putting oils in a diffuser is the most common way to reap the benefits of aromatherapy, you can also add essential oils to your bath, apply them topically, or make a compress with them. Lavender, bergamot and lemon balm are three great essential oils to keep on hand, as they all have proven therapeutic properties, and some essential oil companies sell blends of oils combined with specific purposes in mind.

The holidays are all about sharing with others, but it’s also important to give yourself the gift of self-care. When you find yourself becoming overwhelmed, take a moment to engage in one of these activities. You’ll be glad you did! QCBN

By Nick Brown

Nick Brown is a certified fitness professional and trainer at Touchmark Health & Fitness Club. For more fitness resources, contact us at 928-708-3133 or visit TouchmarkFitness.com/Prescott.

Simple Exercises for Combatting Stress

By Leave a Comment

April is National Stress Awareness Month, which typically coincides with tax season, a notoriously stressful time of year for many. This year, the added stress of the coronavirus compounds the “normal” April stress. While it’s obvious that feeling stressed is unpleasant, it is also important to understand the toll that stress takes on our bodies, especially as we age.

As we get older, our bodies have a harder time bouncing back from stress. We produce adrenaline and cortisol, which make our hearts beat faster and increase our blood pressure. If these stress responses are happening regularly, they can result in chronically high blood pressure and make us more vulnerable to illness and other health risks. It’s not all bad news, though, as simple exercises and healthy activities can have a dramatically positive effect on our stress management.

 

Walking: Many people swear that walking or running is the best way to “clear their head.” When we set out for a walk, our blood gets pumping, we take in more oxygen, and utilize some of our largest muscle groups. It doesn’t take long for our mind to wander to a more blissed-out place. Researchers from Harvard recommend walking at least 30 minutes per day and breaking that time into five- to 10-minute increments if needed.

Water aerobics or lap swimming: The weightlessness we feel when in water truly is a gift to our bodies. We can get in a good workout with virtually no impact on our joints. Side breathing while swimming laps forces us into a steady repetition akin to meditation.

Yoga: Did you know yoga is essentially just structured stretching? Practicing yoga allows us to slow down, move intentionally, and be in the moment. You can take a class or look up no-cost resources online to get started. Natalie Nevins, DO, a board-certified osteopathic family physician, says on behalf of the American Osteopathic Association, “I focus a lot of my efforts on preventative medicine and practices, and in the body’s ability to heal itself. Yoga is a great tool for staying healthy because it’s based on similar principles.”

Tai chi: The slow-moving art of tai chi packs all the same benefits of yoga, but focuses more on meditation, balance and building strength. It can be done entirely standing or sitting, so is easily adaptable for all abilities.

 

All of the exercises mentioned above can be achieved in a gym setting, at home, solo or in groups. The point is to get the body moving daily in order to channel routine stress into a healthful outlet. Not only will you feel more balanced emotionally, but you’ll also notice an increase in your overall physical health. QCBN

By Nick Brown

Nick Brown is a kinesiologist and certified fitness professional as well as manager of the Touchmark Health & Fitness Club. Membership is open to anyone 50-plus years, and guest consultations are available to meet with a professional to cater a program to an individual’s needs. For more information, call 928-708-3133.

 

Living Stress Free During the Holidays

By Leave a Comment

I was researching the topic of “stress free” during the holidays and came upon a 13-week holiday challenge. I began to chuckle, for we are only weeks away from Christmas. I didn’t have 13 weeks to figure out how to: be a better wife and mother, run my three businesses, manage the most beautiful venue in town, balance my volunteer hours, plan for a trip to Chicagoland, incorporate exercise, plan meals, play with my grandson, pray and honor God, keep up with social media, write out Christmas cards, shop locally for gifts, recognize and praise my staff and spread holiday cheer. That doesn’t even include time for my own reflection and well-being. I became overwhelmed with exhaustion and stress just thinking about it. I know I am not alone when it comes to dealing with all the hustle and bustle of the holidays. So what advice can I give you, my community?

Here are a few suggestions for a stress-free holiday season:

  1. Plan

Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup. Don’t forget to plan a date night with your partner or loved ones.

 

  1. Learn to Say “NO”

This is one of my biggest opportunities. I often answer with my heart and say “YES,” rather than clearly stating, “NO!” Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. Think first before you answer.

 

  1. Practice Healthy Habits

These include eating right, drinking enough water, getting eight hours of sleep per night, washing your hands frequently to prevent spreading bacteria and getting your physical activity in. Schedule your weekly massage therapy. You will need this self-care. Massage therapy is such a necessity. Massage therapy reduces and eliminates pain, improves joint mobility, improves circulation, improves lymphatic drainage and reduces muscular tension. The therapists at The Natural Healing Garden are skilled to listen to your needs and help you with your overall path to wellness.

 

  1. Savor a Spicy Meal

Hot foods and spices trigger the release of endorphins – the natural chemicals that trigger feelings of euphoria and well-being, according to Dr. Kulze. I have personally experienced well-being through eating different chilis, curries, soups and warm beverages that include easy-to-find spices and herbs. Should you need some coaching, feel free to contact my office and I can help you on your path to “spice.”

 

  1. Keep Up on Protein and Water

Before you attend a party or are sitting down to eat a big holiday dinner, make sure to fill up on plenty of water and lots of protein. Water fills you up and is good for you in just about every way but the other reason for drinking water is to stay hydrated. So often we eat when we are dehydrated and thirsty. Drinking water can soften the cravings and keep you from overeating! Protein serves to keep you full so that you’ll have less room for junk food and will be satisfied for longer. So, before going in for a massive scoop of stuffing, put lots of turkey and vegetables on your plate. Then have a little taste of everything else.

 

  1. Take Time for Yourself

Another area that I will focus on during the holidays. Take a walk in the sunshine, read a book, snuggle in front of the fire and listen to holiday music. Whatever you choose, remember you must honor yourself with the gift of time!

On behalf of The Natural Healing Garden team, we are grateful to have been selected as 2017 Wellness Center of the Year. Thank you Quad Cities Business News readership for voting for us! QCBN

By Debbie Maranville

Debbie Maranville is co-owner of The Natural Healing Garden/Goods from the Garden.

 

How Does Massage Reduce Stress?

By Leave a Comment

We all know that certain types of constant stress in our lives are not healthy. But did you know that recent evidence indicates the physical changes associated with stress may contribute to the leading causes of death – heart disease and cancer? In addition, stress can create and/or exacerbate many physical and emotional conditions such as chronic fatigue, digestive upset, headaches, back pain, high blood pressure and risk of stroke.

A recent study conducted by Cedars-Sinai Medical Center in Los Angeles recruited 53 healthy adults and assigned them to receive deep tissue, Swedish and light touch massage. Blood samples were taken immediately before the massage and up to an hour afterward. The researchers found that a single session of massage caused biological changes.

Volunteers showed significant decreases in levels of the stress hormone cortisol. They also had increases in white blood cells that are part of the immune system. Volunteers experienced greater increases in a hormone associated with contentment and bigger decreases in the adrenal hormone, which stimulates the adrenal glands to release cortisol. While cortisol is an important and helpful part of the body’s response to stress, higher and prolonged levels of cortisol in the bloodstream, such as those associated with chronic stress, have been shown to have negative effects. What this study shows is that receiving massage actually activates the body on an internal level to respond and correct the physiological imbalance caused by our stressful lives. FBN

By Mark Love

 

How Stress Affects Stroke Risk

By Leave a Comment

stroke“I was so stressed out, I thought I was going to have a stroke!”

How many times have you heard someone say a version of the expression above? While it may often be said in jest, researchers have shown that the statement above may not be far from the truth.

According to the American Heart Association, higher levels of stress, hostility or depressive symptoms are associated with an increased risk of stroke or transient ischemic attack (TIA) in middle-aged and older adults.

A stroke occurs when blood flow and oxygen is blocked from getting to the brain – usually caused by a blood clot or broken blood vessel. When this happens, brain cells begin to die, and brain damage occurs. This can affect speech, movement and memory. A TIA is a stroke caused by a temporary blockage of blood flow to the brain.

Stroke is the leading cause of long-term disability and can happen to anyone at any time, regardless of race, sex or age.

While common risk factors of stroke such as high blood pressure, cholesterol and smoking have long been identified, research now shows that psychological factors might influence the risk for chronic disease. The research used data from the Multi-Ethnic Study of Atherosclerosis (MESA), an ongoing study on cardiovascular disease risk factors in participants living in six U.S. cities. It showed that participants who had the highest depressive symptoms, chronic stress and hostility (a negative way of viewing the world) scores were more likely to have a stroke or TIA. Specifically, compared to people with the lowest psychological scores, those with the highest scores were:

 

  • 86 percent more likely to have a stroke or TIA for high depressive symptoms.
  • 59 percent more likely to have a stroke or TIA for the highest chronic stress scores.
  • More than twice as likely to have a stroke or TIA for the highest hostility scores.

 

What this study shows is that, along with traditional risk factors for stroke, psychological characteristics are important as well. We have to consider that these other factors might put us at risk for stroke, and anything we can do to reduce our risk for stroke is important.

Nowadays, being stressed is almost expected – like we’re not doing enough if we’re not trying to complete multiple tasks at once and racing from one activity to another. Now is the time to realize that being stressed isn’t a badge of honor we should be wearing. It truly can affect our health, so it would behoove us all to stop, re-evaluate what we’re doing and how we’re doing it, and try to find healthier ways to get through a day.

By Alan Berman, M.D.

Alan Berman M.D. is medical director at Mountain Valley Regional Rehabilitation Hospital.

Mountain Valley Regional Rehabilitation Hospital is a 40-bed, free-standing rehabilitation hospital that provides intensive physical rehabilitation services to patients recovering from strokes, brain, spinal cord, and orthopedic injuries, and other impairments as a result of injury or illness. For more information, visit MVRRH.ernesthealth.com.

 

3700 N. Windsong • Prescott Valley, AZ 86314 • (P) 928-759-8800• (F) 928-775-7781 • MVRRH.ernesthealth.com

 

 

Avoiding Stress Eating

By Leave a Comment

Colleen LingleyMany things can contribute to your stress levels, such as holidays, work or everyday life.

Stress in small amounts can be helpful because it temporarily increases energy production through your adrenal glands. Your body is not meant to be under chronic stress, however, and it can have serious side effects, including:

  • Increasing your heart rate.
  • Constricting your blood vessels and elevating your blood pressure.
  • Keeping glucose in your bloodstream rather than storing it in your cells, causing an increase in cravings.
  • Depressing your immune system to the point where you risk developing food allergies or auto-immune disease.
  • Developing indigestion because your digestive system shuts down when you’re stressed.
  • Hampering the production of sex hormones in the glands that also produce some stress hormones.

 

Stress eating, or emotional eating, is a common response to stress. But it’s important to learn how to eat right and take care of your body when it’s under stress. Here are some ways to control stress and avoid stress eating:

  • Find ways to ease your stress other than eating. Exercising is a great way to ease stress. You can also try taking slow deep breaths or smelling essential oils, especially ones that are meant to be calming, like lavender, rose and chamomile.
  • Plan ahead – make a list before grocery shopping. Identify foods that will fuel your body and support your health during stressful times. The list should include fruit to keep handy at work, school or around the house for times when stress causes you to crave sweets.
  • Slow down while eating. When eating fruit, for example, take a pencil eraser-sized bite and chew the fruit well. Also, pay close attention to how the fruit smells; this will cause you to eat more slowly.
  • Eat salted or roasted nuts to curb your urge to eat fried chips, buttered popcorn or other snacks. You can even buy nuts in their shells to slow down your eating even further.
  • Another good way to pay closer attention to your eating speed is to use your non-dominant hand to hold the fork or spoon, which makes you think about what you are doing. As a result, you will eat more slowly and eat less.
  • Ask yourself why you are reaching for food when you aren’t truly hungry. This can help you think about the cause of the stress and diffuse it without causing harm by consuming unnecessary calories. Junk food such as cookies and chips may make you feel better while you are eating them, but you’ll typically feel guilty for eating them afterwards. Make sure you’re using food for fuel, not as a coping mechanism.
  • One of the hardest things to do is ask for help – consider making an appointment with a professional if you have run out of ideas.
  • If you are 100 pounds overweight or more, you may want to consider weight loss surgery as a possible solution. FBN

 

Is weight loss surgery the right option?

Weight loss surgery is major surgery, not to be taken lightly. It is not a magic bullet, but a tool to use alongside dietary and lifestyle modifications. Northern Arizona Healthcare’s Bariatric Surgical Weight Loss Clinic helps patients prepare well in advance of their surgery.

The clinical team, including surgeons, nurses, a psychologist, a dietitian and a patient advocate, works together to guide patients to make behavioral changes before and after surgery. Surgery is not a guarantee. The success of each patient’s surgery depends on the patient’s commitment to lifelong behavioral changes, including exercise and eating habits as well as fluid and vitamin intake.

If you are considering weight loss surgery, Northern Arizona Healthcare’s Bariatric Surgical Weight Loss Clinic invites you to attend a free information session prior to making an appointment with our surgical staff. Information sessions are held the second Tuesday of each month from 6 to 7 p.m. at the DoubleTree by Hilton, 1175 W. Route 66 in Flagstaff. These sessions include a presentation by our surgical staff regarding the causes and health complications of obesity, as well as the types of surgeries available. To register, call 928-214-3737. To learn more about the Bariatric Surgical Weight Loss Clinic, visit NAHealth.com.

By Colleen Lingley, R.D.N.

Colleen Lingley, R.D.N., is a registered dietitian nutritionist at Northern Arizona Healthcare’s Flagstaff Medical Center. She works with patients at the Bariatric Surgical Weight Loss Clinic to provide nutritional guidance, including recipes designed especially for bariatric patients.

 

Northern Arizona Healthcare is creating healthier communities by providing wellness, prevention and medical care through Flagstaff Medical Center, Verde Valley Medical Center, Verde Valley Medical Center – Sedona Campus, Northern Arizona Healthcare – Camp Verde Campus, Northern Arizona Healthcare Medical Group – Flagstaff, Verde Valley Medical Clinic, the Cancer Centers of Northern Arizona Healthcare, Northern Arizona Healthcare Orthopedic Surgery Center, EntireCare Rehab & Sports Medicine, Bariatric Surgical Weight Loss Clinic, the Heart & Vascular Center of Northern Arizona – Cottonwood, the Sleep Center, Guardian Air and Guardian Medical Transport. We also provide comprehensive imaging, laboratory and pharmacy services throughout the region. Many of the services we provide receive major funding through the NAH Foundation, including Fit Kids of Arizona, The Taylor House and Valley View Care.

For more information on Northern Arizona Healthcare programs and services, visit NAHealth.com. “Like” NAH at Facebook.com/NorthernArizonaHealthcare.