Family Wellness Activity
Vista Hill SmartCare, as a collaborative partner, recently assisted Palomar Health Community Action Council’s Project21SD Today with their Obesity/Diabetes Screening project in the communities of Ramona, Julian, Pauma Valley and Valley Center.
With parent permission, all 5th grade students were checked via a BMI and blood glucose screen. All results were mailed to parents, along with educational materials.
Follow-up calls were made to all parents of children who were at risk. Referrals were made for medical providers and health insurance. Although the percentages of at risk children continue to remain high in the communities we serve (37% in Ramona, 42% in Pauma Valley/Valley Center, 26.5% in Julian), we are optimistic that with continued knowledge, focus and energy, this trend will turn around.
New this year was a hand-out developed by Palomar Health, How to Talk to Your Child About Weight, with encouraging highlights including “Be Supportive”, “Be a Role Model”, “Avoid Labels”, Help Your Child Eat Healthy” and “Help Your Child Be Active”.
What SmartCare appreciates most about this is both the inclusiveness and the positive approach of this message.
There are national efforts, such as Michelle Obama’s “Let’s Move” Campaign and Jamie Oliver’s Food Revolution, and there is community action, including our schools’ gardens and running clubs, but the efforts that begin and continue at home certainly have the biggest and most lasting impact.
As parents, we can do so much to both set an example and to encourage healthy habits:
making healthy food choices, including our children in food purchases and preparation (maybe even planting a vegetable garden!), scheduling physical activity in family events and outings, limiting T.V. and electronic use.
Just as important is addressing our children’s emotional health by instilling a sense of worth in our children, encouraging them to express themselves, and providing affection and encouragement. As Integrated Behavioral Health Care providers, we recognize more and more each day how our emotional health and physical health are intertwined in our support of overall wellness. You may also want to introduce your children to a meditation practice, such as mindfulness; evidence shows that mindfulness can be beneficial for children with chronic health conditions, asthma, stress-related conditions and chronic pain, as well as sleep quality, anxiety and depression.
As summer approaches, SmartCare will once again be encouraging parents and children to participate together in wellness activities and events that support both physical and emotional well-being. Please contact us or visit our website for our monthly calendars.
Pamela Bryson, LCSW
Mindful Child
Less Is More!
Yertle the Turtle by Dr. Seuss
“On the far-away island of Sala-ma-Sond,
Yertle the Turtle was king of the pond.
A nice little pond. It was clean. It was neat.
The water was warm. There was plenty to eat.
The turtles had everything turtles might need.
And they were all happy. Quite happy indeed.
They were… until Yertle, the king of them all,
Decided the kingdom he ruled was too small.
“I’m ruler”, said Yertle, “of all that I see.
But I don’t see enough. That’s the trouble with me.”
So begins Dr. Seuss’ Yertle the Turtle’s quest for more “stuff”. If he could only get up high enough, be ruler of more…
This seems to be an age-old quest, “he who has the most _______ at the end of the game wins”. (Feel free to fill in the blank!) Recently I re-posted a video by Graham Hill, in which he questions whether less stuff can make us happier. Mr. Hill proposes that acquiring less “stuff” can lead to less debt and have less of an environmental impact.
Both of these outcomes are significant and beneficial for the well-being of ourselves and our planet. I suggest that we take this a bit further, and look at how less “stuff” can improve our physical and emotional health in significant ways.
It is springtime; for many that means Spring Cleaning. For some, getting rid of accumulated possessions can create significant stress and anxiety. If so, you’re not alone, and there is assistance for you to make your home a safe environment again, and in the process help you in your quest for improved emotional well being.
If you’re contemplating exercise, you don’t really need a gym membership, or even fancy equipment. We all know those people who have the latest and greatest workout equipment, but never get around to using it. As we’ve mentioned here before, less may be more: if you can walk, you can get started with one of the best exercises there is! And if you aren’t able to walk, we can show you some chair yoga.
How about your children? I’m sure they all clamor for the latest and greatest gadgets and games. But when was the last time they really played? Can they sit in the car for any length of time without an electronic device? Do they know how to play “I Spy”? Or play games outside like “Mother May I?” or “Red Rover” or other games that don’t require special equipment, just their imaginations and their best friends?
Who hasn’t been faced with the myriad of choices in the grocery isle? Even here, more isn’t necessarily better. The more choices, the more processed ingredients, and more than likely, the less healthy these food choices are for you! I suggest you embrace, “less is more” in your menu planning, as well, choosing lots of fresh fruits and vegetables, and whole grains.
And what about in your daily routine? We have so many demands on our time and in our schedules. Is it possible to “spring clean” here as well? Can you say, “no” to some things? Can you replace some hectic activities with some time to just breathe? Or better yet, to practice some mindful meditation? What a wonderful way to move toward health and wellness. We at Vista Hill SmartCare would love to show you how. Please contact us with your suggestions for Wellness Activities and Events in Ramona, Pauma Valley, Campo, and surrounding communities.
Pamela Bryson, LCSW
The Sandwich Generation – Handle With Care!
Sandwich Generation
If you fall into the “sandwich generation”, which is defined as those caring for both your minor children as well as your aging parents, you are challenged from many directions. You are needed in ways you hadn’t anticipated, with both new and old demands, while perhaps still managing your household, your career and your marriage. This can create physical, emotional and financial stress in ways you may not have anticipated. Your children may still be at home, or may be returning home as young adults. You may have decided to move your parent into your household or may be orchestrating her care from across the country. Every family’s situation is unique, yet every caregiver has this in common: the demands are unending.
In their Cluttered Nest Syndrome article, Sheri and Bob Stritof list as their number 1 “successful intergenerational household tip”, do whatever you need to do to keep yourself healthy. This may mean different things for different people, but this should include physical, emotional and financial health. Take time to eat well, take time for exercise, take “time out”, don’t extend yourself beyond your means.
According to Dr. Helen Lavretsky, a professor of psychiatry at the UCLA Semel Institute for Neuroscience and Human Behavior, chronic stress places caregivers at a higher risk for developing depression. “On average, the incidence and prevalence of clinical depression in family dementia caregivers approaches 50 percent. Caregivers are also twice as likely to report high levels of emotional distress.” She conducted a study that concluded practicing yoga each day can improve cognitive functioning and lower levels of depression for caregivers.
Whether you practice meditation and yoga, take time to read, make a date with your spouse or your friends, or whatever it means to take care of yourself, make sure it’s number 1 on your list!
There are numerous resources available to assist you as well, and you shouldn’t feel guilty to ask for help. In San Diego County, Aging and Independent Services can connect you with legal, respite, care management, support groups and other services.
Take a few minutes to watch this lovely film, The Sandwich Generation – it portrays the love, the challenges, the benefits and drawbacks for all family members; you’re not alone, as more than 20 million of us are part of the sandwich generation.
Connecting Caregivers is a web-based support network you may also want to visit.
As always, please call Vista Hill SmartCare for additional support and resources: 760-788-9725.
Pamela Bryson, LCSW
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Celebrate Your Heart!
Vista Hill SmartCare
February is American Heart Month. In honor of Valentine’s Day, what better month than to take a closer look at how we are nurturing and caring for our hearts, both literally and figuratively??!!
According to SAMHSA, (Substance Abuse & Mental Health Services Administration), Heart disease and stroke are two of the leading causes of death in the United States. People with serious mental and substance use disorders are at significantly higher risk for heart attacks and strokes because they experience diabetes, hypertension, and obesity at approximately 1.5 to 2 times the rate of the general population. In addition, depression has been shown to increase the risk of stroke in women. SAMHSA partnered with Million Hearts™, a national initiative to prevent one million heart attacks and strokes over five years. Million Hearts™ brings together communities, health systems, nonprofit organizations, federal agencies, and private-sector partners from across the country to fight heart disease and stroke.
Vista Hill SmartCare has embraced their mission to encourage and support our community members in leading a heart-healthy lifestyle through our integrated behavioral health services and many of our wellness events throughout the year.
During the week of Valentine’s Day Vista Hill SmartCare hosted events in each of the communities we serve, providing both informative information for adults and interactive activities for children, focusing on many aspects of heart health, and included many of the materials provided by Million Hearts™.
Ramona Heart Health
Campo Heart Health
Most us are aware of the importance of heart- healthy foods, exercise and maintaining a healthy weight to support heart health. But as SmartCare is about an integrated approach to health, we put just as much emphasis on our emotional hearts. For instance, did you know that laughter aids blood flow? And that the loss of a loved one, a break-up of a relationship or other stressors can lead to heart failure? And that yoga reduces blood pressure?
So, in honor of American Heart Month, in addition to practicing yoga, surround yourselves only with those who are kind to you and have a piece of dark chocolate!
Pamela Bryson, LCSW
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Take a Walk!
walking
Most of us are fortunate to be able to walk. It doesn’t take a bunch of fancy equipment or an expensive gym membership. We can walk in most climates and locations. Those of us at most any age and in various stages of physical health and shape can walk.
From a physical health perspective, the benefits of walking have been well studied and documented. In addition to weight management and lowering blood pressure, according to Leah Zerbe in 8 Astonishing Benefits of Walking, walking also decreases stroke risk, increases the survival risk of breast cancer patients by as much as 45%, decreases fibromyalgia pain, prevents heart disease, and decreases the number of medications you’re likely to take overall.
And if that isn’t incentive enough to pull on your sneakers, here are a few more of the health/mental health benefits of walking, according to Arthritis Today: walking helps you manage stress, slows mental decline and lowers Alzheimer’s risk, improves sleep, boosts the mood of depressed patients by releasing endorphins, and serves as a form of meditation. Linda J. Brown explains in Mindful Walking, that Walking Meditation combines the principles of meditation (breathing, concentration and relaxation) with rhythmic walking.
San Diego State researchers suggest aiming for 1000 steps in 10 minutes and increasing to 3000 steps in 30 minutes.
Our Vista Hill SmartCare teams have been encouraging walking through our Wellness events in the communities we serve. Just before the holidays, our Pauma Valley team approached the entire student body of Valley Center Elementary School of 495 3rd – 5th graders. Our presentation, which was about the benefits of walking and how to use a pedometer, challenged the students to keep a Walking Log over their vacation.
After a two week break, Almost 40 students returned their completed logs with their recorded steps, in exchange for a health related prize!
Here are some of their comments of how they walked:
“walking, running and skipping”; “with the dog, kitten, park, beach, inside and outside”; “going shopping, walking around my house”; “walking to my neighbor’s house”; “walked in circles”; “I was running around for Christmas”; “long hike”; “walked around my neighborhood”
Also, in Ramona, several Seniors (and others so inclined!) arrive early every Tuesday morning to meet one of our Behavioral Health Educators at the Ramona Senior Center to participate in their Walking Club. The pace is set by those participating that week.
Campo residents, including families, have joined another of our Educators at Lake Morena for weekly walks. These will start up again in the Spring. If you live in Ramona, Campo or Pauma Valley and would like company and/or encouragement for your walks, please call Vista Hill SmartCare at 760.788.9725.
mindful walking
Pamela Bryson, LCSW
An Ounce of Prevention for the New Year
New Year
Last week I posted a wonderful “strength based” approach to looking at New Year’s Resolutions on our Facebook page entitled, Reflecting on Basic Goodness: An Alternative to the New Year’s Resolution by Richard J. Davidson. He encourages us to reflect on the possibility of strengthening or nurturing those parts of yourself that reflect your basic goodness instead of focusing on a behavior we wish to change or habit we may not like.
This rang true to me, as we know that encouraging positive replacement behaviors to those wishing to decrease or eliminate unhealthy behaviors can be more successful than just trying to extinguish the unhealthy behaviors alone, just as recognizing and rewarding positive behaviors in our children has a more positive effect than scolding them for their negative behaviors.
And so, we at Vista Hill SmartCare are taking this to heart as we review this past year: looking at those Wellness Activities that have been positively received, which interventions have had successful outcomes, which requests continue to come in, and which collaborative partnerships have sustained, and are building on these successes as we plan for the coming months.
Our focus is “prevention”, and what better way than to offer Parenting classes to parents that request them, rather than to those who are “mandated” to attend? We look forward to continued success with both the STEP curriculum for parents of latency and adolescent aged children as well as the Abriendo Puertas curriculum for parents of children 0 -5.
We have realized that so many pregnant and new mothers are isolated and are at risk for prenatal and postpartum depression; we are excited to partner with North County Health Services, Ramona to begin a weekly educational and support group to these women.
We are eager to continue to encourage positive character traits such as Respect, Responsibility, Citizenship and Caring through the Ramona Unified School District’s Character Education program.
Stress, anxiety and chronic pain are high on the list for so many of the patients that come through our clinics. We look forward to increasing our ability to provide stress reduction, mindfulness and pain management interventions to our patients.
We also look forward to our continued partnerships and collaborations with our local school districts, Elizabeth Hospice, Palomar Pomerado Health, San Diego County Health & Human Services, Head Start and others as we address Bereavement, Childhood Obesity, Elder Safety and other pressing wellness needs and concerns in the communities that we serve.
And as always, we invite your suggestions and comments for future Wellness Events and Activities.
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Mindfulness For the Holiday Season
mindfulness
I don’t need to remind anyone that the holiday season is upon us. Reminders are everywhere we look, even before the ghosts and goblins of Halloween have consumed all of their sugary treats.
We expect to be full of joy, excitement, anticipation. Yet, this time of year can also bring increased stress, anxiety, loneliness and depression for many of us. It is a time of year of excess – eating, drinking, spending, activity, and yes, expectations. This time of year so many of us are multi-tasking, planning, going at a frantic pace, thinking ahead, and/or reminiscing about the past. Our usual routines are turned upside down. It is so difficult to stay in the moment!
This is when Mindfulness can be especially helpful: Mindfulness is the opposite of excess and multi-tasking. The practice of mindfulness, which has its roots in Buddhism, teaches us to live each moment as it unfolds. The idea is to focus attention on what is happening in the present and accept it without judgment. The Holiday Season may be the perfect time to practice letting go of unrealistic and unnecessary expectations.
Limit your spending to within your means. There’s no need to create that perfect meal. You don’t have to attend every holiday gathering. If you’re alone, reach out to someone this year.
Although Mindfulness practice is not simplistic, there are many simple ways to incorporate mindfulness into your life that can help to minimize the additional stresses of the holiday season and help you maintain balance throughout the year. Take a walk and focus on nature, through one sense at a time. Breathe in the fresh air. Notice your surroundings through the eyes of your child. Truly listen to the music. Feel the dough in your fingers as you roll out the cookies…
First and foremost, take care of yourself and maintain your self-care routines. Maintain healthy eating, sleep well and exercise, preferably outdoors. Of course, this doesn’t mean that you cannot celebrate the holidays. But pay attention to yourself. If you find yourself feeling out of balance, then take the time and energy to re-focus and bring your self care to the fore-front, as needed.
Here’s a suggestion from Kristalyn Salters-Pedneault, PhD for Mindful Breathing:
- Sit in a comfortable position on the floor or in a chair. Sit upright, with your back straight (but not uncomfortably so).
- Gently bring your attention to your breath. There’s no need to change how you are breathing in any way, but just notice each breath as you inhale and exhale.
- Be aware of the sensations in your body as you breathe; observe what parts of your body move as you breathe.
- If other thoughts come in to your mind as you practice, acknowledge them and then gently shift your awareness back to your breathing again.
- Continue for 2 to 3 minutes or more, as you like.
Mindfulness
As always, we appreciate your input for Wellness Activities & Events.
