Best Pre-Workout Snacks to Help You Perform at Your Peak

There has long been a focus on what to eat or drink after a workout to optimize your efforts and help with recovery. But did you know that what you eat before a workout can have just as great an impact on your overall results? Why It’s a Good Idea to Eat a Snack Before Working Out Healthy nutrition is important for everyone, but if you’re striving for weight loss, muscle gain, faster speed or improved endurance, you need to pay extra attention to what you’re eating and drinking: Working out on an empty stomach can lead to muscle fatigue, cramps, hunger pangs, weakness and even dizziness. In contrast, fueling up beforehand will give you the energy you need to perform at your peak. If you’re exercising for less than 60 minutes, you likely don’t need a pre-workout snack unless you haven’t eaten in the past four hours or feel hungry. But if you’re exercising for more than 60 minutes, you will likely benefit. Benefits of pre-workout snacks include: * Enhanced results * Faster recovery * Improved focus and performance * Increased energy levels * Reduced risk for injury What are the Best Snacks Before a Workout? In general, it’s best to select a snack that has carbohydrates and protein, and that’s low in sugar and fat. Change up your gym day routine by trying any of these great pre-workout snacks: * Handful of nuts and dried fruit * Egg sandwich on an English muffin * Low-fat chocolate milk * Low-fat Greek yogurt with granola * Turkey sandwich on whole grain bread The best foods to eat before exercise also depends on what kind of exercise you’re doing. For example, the ideal snacks for weight training or lifting are high in protein, which is the building block of your muscles. The best pre-gym snacks for weight training include hard-boiled eggs, protein bars and shakes and low-fat Greek yogurt. Runners, however, should prepare their bodies with a mix of carbohydrates and protein. A banana with a spoonful of peanut butter, for instance, is a great way to fuel a run. On the other hand, there are certain foods you should avoid, like greasy, spicy or highly acidic foods since they can contribute to fatigue, dehydration, upset stomach and acid reflux. How Soon Can I Work Out After Eating? Working out on an empty stomach can lead to poor performance and potential health risks. However, working out too close to eating can also have negative consequences. Leave enough time between pre-workout meals and exercise. The International Society of Sports Nutrition recommends waiting the following amount of time between eating and working out: * 30 to 60 minutes after a light snack * 1 to 2 hours after a small meal * 3 to 4 hours after a large meal Help is Always Nearby Talk with your doctor before adding any exercise to your routine. Aside from ensuring it will contribute to your whole health and overall goals, they can offer ideas for getting the most out of your efforts. Our team is committed to whole-athlete care. Learn more ways to optimize your workout by connecting with athletic trainers and other Sports Medicine providers at AdventHealth. Read more

Springing Back After a Mental Health Break: How Saying `No` Can Lead to Victory

Simone Biles, the most decorated gymnast in history, is globally celebrated as a powerful American woman — and not just for her superhuman athletic abilities that seem to defy the laws of physics. Biles, 27, is also an empowering icon for mental health awareness and destigmatizing mental illness. She famously chose to withdraw from the games as a high-profile competitor in 2021, citing the reason as “mental health concerns” at the time. Biles knew when to say "No" on behalf of her whole-person health, stating, "My body and my mind said, 'No, Simone, you need to take a break.' Thankfully, I listened. I know in my heart it was the right decision [. . .]. I didn't quit. My mind and body are simply not in sync [. . .]. Physical health is mental health." Her powerful words remind us that our bodies and minds are intrinsically connected; when one is suffering, the other is too. Coming Back Stronger After a Break This year, Simone Biles and her 2024 all-star team came back stronger than ever, adding even more gold to her growing collection. Her mental health break gave her the space and healing she needed to say “Yes” at the appropriate time. As a result, she returned refreshed and strengthened for success — in body, mind and spirit. Keep reading to learn more about the power to say “No” for your mental health, and how doing so can help you reclaim autonomy and set you up for victory. The Power to Say “No” Saying “No” can feel intimidating, especially if being a “yes person” is an unspoken expectation in your circle. But there is great power in knowing when to say no. Many mental health professionals agree that a strategic “No” when you’ve had enough fosters improved mental health and can lead to your next big "Yes" — and even more success — when you've given yourself enough space to reorganize, recuperate and heal from mental burnout, physical strain or both. Here are some of the reasons mental health professionals cite for the benefits of knowing when to say "No" when it’s in your best interest: Knowing You Have the Choice “Choice” is the first word in AdventHealth’s CREATION Life acronym for a reason: Making healthy choices is the foundation for living a whole life. And having choices is associated with a sense of control, which is connected to survival. While we'll never be able to control everything, knowing you have choices that can influence outcomes that are within your control has proven health benefits. Research shows that not having a choice in a matter leads to feelings of helplessness and can have a detrimental impact on our mental health, bringing on or exacerbating symptoms of depression, anxiety and other serious conditions. Even the feeling of not having a choice can have the same impact, so it’s important to remember that you do get to choose. Whether it’s a “Yes” or a “No,” the choice belongs to you. A Sense of Autonomy It’s important to feel we have autonomy, or freedom over our own lives, to make those all-important choices. In a famous study by Langer and Rodin (1977), nursing-home residents were given many choices about their daily meals, activities, schedules and more; they were also responsible for caring for a plant they were given. Thanks to that sense of purpose, compared to a control-condition floor where residents were given no choices (nor a plant), the residents with choices and purpose reported increased happiness and activity levels, and their nurses’ judgment of improvement increased three weeks into the study; at 18 months, the nurses’ ratings of their activity levels and doctors’ ratings of their overall health improved. Interestingly, their mortality rate decreased by half — from 30% to 15% — compared to the control floor. That said, a sense of autonomy is not only an empowering mental health enhancer; research shows it can even extend longevity. Saying “Yes” or “No” to what works for you is key to having autonomy. Remember, this is your life. You get to author it. Healthy Boundaries In psychology, boundaries are limits we set for ourselves and others to protect our whole health. Setting boundaries around what we dedicate our time and energy to allows us to organize our lives in ways that help us function at our best. Whether it’s a healthier work/life balance, maintaining wholesome relationships and minimizing contact with hurtful people, or making more time for family and self-care, setting boundaries makes achieving those goals within reach. On the other hand, not setting appropriate boundaries can lead to unhealthy patterns of people pleasing, taking on more than we can manage, being or feeling taken for granted, physical and emotional exhaustion (or burnout) and heightened anxiety. Knowing when to say no is part of having healthy boundaries, which can reduce stress, improve your time management, enhance relationships, increase confidence and give you a sense of control over your life. Space to Heal Sometimes, making space means letting go. Making time for rest revives the body, reduces stress and restores the spirit. “Rest,” the second word in the CREATION Life acronym, means more than getting proper sleep. While true rest includes rejuvenating sleep, it also means unplugging and saying “No" when necessary. That leaves room to say “Yes” to whatever supports your well-being. Self-Care Self-care is more than a trend. It’s vital for to our well-being to care for ourselves as much as we care for others. Ways to make space to heal and provide self-care include creating your own sanctuary in your home or office that induces a sense of peace, making time for relaxing activities you enjoy, adding healthy foods to your diet and creating time for friends, family or just for you. Having enough alone time is just as important as nurturing healthy relationships with the special people in your life so you can show up as your best self — every time. Creative Ways to Say “No” While a simple "No, thank you" goes a long way when declining an invitation or added chore that exceeds your limit, here are a few pro tips you can try: * I don't have time right now * Thank you for asking, but I'm unable to do that * I'd love to, but other commitments need my attention * No, thank you * I'm uninterested * I'm busy that day * Let's plan for another time * I'm going to do something else that day * My schedule doesn’t allow for it * I’m not feeling well * No Notice that these statements don’t include apologies. Never feel the need to apologize for prioritizing your well-being. Say “Yes” to Whole-Person Support for Body, Mind and Spirit At AdventHealth, we strive to care for the whole person, which means keeping you well physically, mentally and spiritually. Knowing when to say no and giving yourself extra space to heal is essential for your well-being. Take inspiration from Simone Biles, who continuously proves that we can come back even better after a much-needed and well-deserved mental health break. If you’re struggling, reach out to our compassionate AdventHealth behavioral health specialists for a personalized treatment plan and expert care that sees the whole you. You deserve to feel whole — in body, mind and spirit. Read more

What You Need To Know About Seasonal Affective Disorder

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you.” -Isaiah 41:10 We all know how hard isolation can be. Sometimes, we just need a shoulder to cry on or someone who is ready and able to help us through a difficult season. Thankfully, there is power in community. At AdventHealth, we care for all of you in body, mind and spirit. Our expert care team understands the importance of mental health and its effects on your daily life. For some, seasonal affective disorder (SAD) becomes apparent as the seasons change, leaving you feeling stuck and isolated. Read on to learn more about seasonal affective disorder and what you can do to take charge of your mental health moving forward. What Is Seasonal Affective Disorder and What Causes It? Seasonal affective disorder (SAD) is a type of depressive disorder that’s often triggered by changes in our exposure to sunlight with the changing of seasons. During these months, the days are shorter and we’re exposed to less sunlight. While it’s normal for some to feel saddened during the holiday season, SAD goes beyond that and affects how you think and live your daily life. SAD usually begins during the fall and lasts until spring or summer. It’s also important to note that while SAD is most common in winter, it can occur during any season. Other causes of SAD include: * Biological clock changes * Melatonin boost * Negative thoughts * Vitamin D deficiency Research shows that women are more likely to be diagnosed with SAD. According to the American Psychiatric Association, roughly 5% of the population experience it. Symptoms of SAD Common symptoms of SAD include: * Anxiety * Extreme fatigue and lack of energy * Feelings of hopelessness * Loss of interest in usually enjoyable activities * Suicidal thoughts * Thoughts of death or self-harm It’s important that you seek medical attention if you’re experiencing any of these symptoms and feel that you may have SAD. Schedule an appointment with your doctor to get the help you deserve. Know if You’re at High Risk SAD is common among those between the ages of 18 to 30. Factors that put you at high risk include: * You have another mood disorder * You have relatives with SAD * You live at altitudes far north or south of the equator * You live in cloudy regions You can count on us to provide you with the care you deserve to help you feel your best during any season. Treatment and Prevention Tips According to the National Institute of Mental Health, SAD can be treated under four categories, including light therapy, psychotherapy, antidepressant medication and vitamin D. Other treatment options for SAD include: * Being social with friends and family * Going for a daily walk outdoors * Physical activity * Planning enjoyable activities You’re not alone in facing SAD. We’re here for you every step of the way. To prevent SAD, we recommend incorporating a set of lifestyle changes during this time. Getting up earlier in the morning is an easy and practical way to get more exposure to sunlight. Another great practice is keeping your home clean. Doing this helps you relax and create a calming space. Incorporating certain lifestyle changes could make all the difference in preparing for SAD. Get the Support You Need We’re here for you during every season of the year and every phase of life. You can trust that we’ll care for all of you in body, mind and spirit. To find a provider who can help you navigate SAD or to schedule an appointment with one of our expert care providers, visit us here. You deserve to feel happy and whole. Read more

Parental Mental Health Advisory: Parents Need Support More Than Ever

Once you have a child, it goes without saying you'll have worries alongside the joys of parenting from here on out. While some stress is normal and necessary to motivate us to act and make healthy decisions for our families, parents are so severely overtaxed that the Surgeon General issued an Advisory deeming parental mental health a “serious public health concern.” U.S. Surgeon General Dr. Vivek H. Murthy stated, “Addressing parental mental health conditions, and importantly the underlying stressors and causes, is critical for the well-being of children and society.” Remember, taking care of us is a big part of caring for our children. Keep reading as we delve deeper into the parental mental health crisis and how we can best support each other and ourselves. Transcending Traditional Family Stressors Along with all the traditional parent stressors, like providing for our kids, caring for their basic needs, navigating childhood sicknesses, teenage independence, school, work-life balance and more, parents face serious contemporary issues that impact our kids’ well-being, keeping us reeling inside 24/7. Newer parental concerns include and are not limited to: * A youth mental health epidemic * Constant presence of screens * Cyberbullying and traditional bullying * Economy that forces many parents to work more than one job * Influence of social media * Loneliness epidemic * Unreasonable societal expectations Along with the above, widespread fear about health and safety issues follows families everywhere they go — from the classroom bully to the cyberbully that infiltrates your child’s bedroom laptop. It’s clear that we live in a different world now, and parents are feeling the effects. A Culture of Independence Can Isolate As a society that tends toward individualism and personal responsibility, it can be surprising to learn that in many cultures, parental wellness is a primary concern rather than secondary to their children. Like a butterfly effect, it’s understood that the well-being of a community depends on the health of families and that children’s health within the home depends on parental well-being. While many parents have the advantage of a caring co-parent allowing them to tag-team, the support of extended family and a larger community, not everyone is so fortunate and finds themselves completely isolated. There are two-parent homes without extended family nearby and single parents who may find themselves completely alone and without a safety net. What You Can Do You're not superhuman and don't have to pretend to be. If you and your parenting partner find yourselves alone, or you’re a single parent, here are some self-care actions you can take: * Live healthily: Putting your health isn’t selfish. It’s part of caring for your family. Eat a nutritious diet, get regular exercise, and take a high-quality multivitamin * Find a provider: Routine health care reduces many poor health outcomes, including mental health, because your primary care provider can screen for mental health conditions * Go to a counselor: Counseling can be especially helpful for parents who already struggle with mental health challenges or are having a difficult time in life * Learn to say no: Knowing when to say no to unnecessary requests and extras will help you place boundaries around you and your family’s sacred space * Take time for yourself: Carving out some sacred time just for you is essential. You can take a walk, a bath, read a book or whatever makes you feel whole What We Can Do We're all busy with our lives and the details of each day, so it's easy to forget that our friends and neighbors could use an extra pair of hands or just a listening ear. Here are some ways to offer support to parents in need. And don't forget to accept support for you when offered: * Ask what they need: If they say they don’t know, offer something specific and do it. You could cook a surprise meal or offer to babysit * Check-in: A quick text, phone call, or email lets the person know they're thought of and opens the door for communication if they need support * Encourage connection: While support from family and friends is crucial to parental mental health, some don’t have that luxury; connecting with parents at a similar stage in their parenting journey can help all parties know they’re not alone, so if you see someone struggling, invite them to your corner * Get others involved: You can plan with others in your friend circle, neighborhood, church community and family to help a parent struggling with hardships * Talk about the hard things: Help destigmatize mental illness and the cultural norms that lead to those stigmas by talking openly about mental health and the challenges that compromise our well-being Building Community Matters The key takeaway is that parents need support, and people need community. In a world that's more connected than ever technologically, we're also lonelier and more disconnected as we navigate serious challenges that generations before us could have never predicted. At AdventHealth, we’re here to help you build your support system. If you’re struggling, reach out to our compassionate AdventHealth behavioral health specialists for a personalized treatment plan and expert care that sees the whole you. You deserve to feel whole — in body, mind and spirit. Read more

7 Signs You Need to Take a Mental Health Break

When was the last time you took a moment to pause, breathe deeply, clear your mind and unwind? In our constantly moving society, with seemingly never-ending to-do lists and the hustle and bustle of everything happening around us, it can be easy to forget to take a breather when you need it. Keep reading to learn seven signs it’s time to take a mental health break and get a list of ideas to help you recharge. Signs You Need a Mental Health Break 1. You’re Not Sleeping Well If you find yourself tossing and turning all night, waking up at odd hours or staying up extra late, these are some of the first signs you may be feeling overwhelmed or stressed. Sleep impacts your entire day, and lack of sleep can hinder your ability to function well. 1. Your Productivity Levels Are Plummeting Speaking of hindered function, if you suddenly lack motivation or energy and are having a tough time planning and executing tasks, it may be due to burnout. Consider asking for help with tasks at home or work. and saying no to new requests when they don’t seem manageable. 1. You Feel Easily Irritated Unexplained mood changes — especially irritability or a short temper — can be caused by burnout. When you’re stressed, controlling your emotions can be extra difficult. 1. Your Eating Habits Have Recently Changed Eating more or less than usual can be a sign of stress. So, if you’re skipping meals more frequently or find yourself constantly snacking even when you don’t feel hungry, consider why you’re making those choices. Additionally, the foods you eat can play a role in your mental health. Discover ways to choose foods to support your mental health. 1. You Keep Getting Sick Your stress levels can directly impact your immune system and make it more difficult to fight off infection. If you get sick frequently, look at your lifestyle and the stressful factors that could be affecting your immune system. 1. You’re Having a Tough Time Focusing If you’re experiencing brain fog, frequent headaches or are having trouble concentrating, it may be a sign you have too much on your plate and need a brain break. Brain fog can make doing ordinary, otherwise simple, tasks challenging and it’s your brain’s way of telling you it’s overworked and needs a rest. 1. You Don’t Feel Like Your Usual Self Feeling overly emotional or withdrawn, no longer enjoying your favorite activities or just feeling indifferent about your daily life are all signs of burnout. If you’re no longer finding joy in things that used to bring you happiness or if you’re having suicidal thoughts, it’s time to seek help. If you are having suicidal thoughts, call or text 988 to get immediate support. Activities to Recharge Your Body, Mind and Spirit A mental health break can look different for different people; what one person may find draining, another may find delightful. When you’re ready to give yourself a much-needed break, consider trying a couple of the following activities and discover which ones help you feel like your best self: 1. Color, draw or paint 2. Exercise 3. Get a massage 4. Go to your favorite restaurant 5. Have a screen-free day 6. Journal, meditate or pray 7. Learn a new skill 8. Practice deep breathing 9. Spend time in nature 10. Spend time with loved ones 11. Start a new book — or read one you’ve been meaning to finish for a while 12. Take a nap 13. Try a new activity 14. Visit a local pet adoption center 15. Volunteer Whether you have a full day to dedicate to your mental health break or even just an hour, taking time to fill your cup does wonders for lasting well-being. Helping You Feel Whole Knowing when you need a break for your mental health is essential for your long-term well-being. No matter your needs, our dedicated physicians, psychologists, social workers and counselors will be by your side. Learn more about our advanced behavioral health services today. Read more

How to Cope with Becoming an Empty Nester

We put our whole hearts and invest our energy and resources into the role of raising our children. So when our kids leave for college or move out of our home, we can feel a profound sense of loss and sadness. Here are some helpful recommendations for how to cope with becoming an empty nester. How to Cope With Becoming an Empty Nester When your youngest child leaves for college or moves out of your house, you’ve officially become an empty nester. While in some ways, it might feel like it’s time to celebrate the beginning of a new chapter for everyone in the family, it can take time for parents to adjust to this major change. “Empty nest syndrome” isn’t a clinical diagnosis, but it’s possible to adapt and thrive while dealing with an empty nest. Processing Your Emotions Coping with becoming an empty nester can feel bittersweet. When you’ve spent 18 or more years caring for your child in body, mind and spirit — from changing diapers to helping them apply to college or for a first job — it’s natural to feel a mix of emotions, including: * Anticipation: Your newfound freedom may feel like an exciting opportunity to pursue personal interests * Grief: Experiencing a profound sense of loss is quite common * Lack of purpose: Without the ongoing responsibilities that come with managing kids at home, your calendar may seem uncomfortably empty * Loneliness: A quieter house and an empty seat at the kitchen table can’t be ignored easily * Sadness: You miss the daily, face-to-face interaction and routines you enjoyed with your kids Fortunately, acknowledging and accepting your feelings is the first step to adjusting. Embracing a New Chapter It’s helpful to keep in mind that your role as a parent has changed, but it hasn’t ended. Experts recommend a variety of healthy ways to move forward as an empty nester, including: * Pause and plan: It can be tempting to immerse yourself in many activities. But first consider how you’d like to spend your time. Do you want to: * Take a part-time job or start a second career? * Pursue more education? * Travel? * Practice self-care: Prioritize your well-being through regular exercise, a healthy diet and a way to take care of your mental health, such as affirmation, prayer or journaling * Explore interests and new hobbies: Connect with others at community classes or events like cooking, gardening, painting, book clubs and lectures. You can do anything from join a pickleball team or take piano lessons * Renew relationships: Reconnect with your spouse and plan activities together. Meet old friends for lunch, travel to see out-of-town family members, arrange a neighborhood coffee date and more * Volunteer: Invest your time in a cause that interests you, from serving the homeless to working at a dog shelter. Not only will you impact the organization, but you’ll also meet new people in your community Staying Connected Today, it’s easier than ever to stay in touch with your kids when you’re dealing with an empty nest. Take advantage of: * Phone or video calls: Video chats let you see your kids and are second best to being physically together * Scheduled visits: If possible, visit your child for a day or weekend, depending on their location. And make it easy for them to come home for holidays and special occasions * Text and email: Connecting instantly via digital tools can ease your loneliness Seeking Support If you’re experiencing persistent or severe depression or anxiety as you cope with an empty nest, seek professional support. Symptoms can include: * Constant fatigue * Difficulty concentrating * Feeling worthless or suicidal * Losing interest in activities you once enjoyed * Sleeping too much or not enough A local support group for empty nesters offers an empathetic community. Speaking with a therapist is helpful to process your emotions and develop a healthy plan to move forward. At AdventHealth, we can help. To make an appointment with a psychiatrist, psychologist or counselor, please contact us. Read more

Winter Wellness: Maintaining Your Health During the Cold Months

The winter months and wellness don’t always go hand in hand. When the temperatures are low, daylight is short, and the streets and sidewalks are slick, getting out the door for some exercise may seem as attractive as jumping into an ice bath. But prioritizing wellness, even during the cold winter season, is vital to whole health. That’s why we’re giving you tips for maintaining health when it isn’t always easy. Winter Wellness Tips Staying physically active is one of the best ways to improve your mental and physical health. It offers a host of benefits, including: * Bolstering your immune function * Helping you sleep better * Improving your balance * Lowering your blood pressure * Reducing your anxiety * Strengthening your bones and muscles Experts recommend getting at least 150 minutes each week of moderate-intensity physical activity. That’s about 30 minutes a day, five days a week, and can include exercises like walking and running and playing tennis and pickleball. Here are three tips to help you exercise in cold months: Dress for the weather. If you’re planning an outdoor physical activity, check the forecast in advance and dress accordingly. Wearing layers of comfortable clothes that you can remove easily will help keep you from overheating. Get active indoors. If the weather forces you inside, try an indoor physical activity, like yoga or aerobics. It’s also a great time of year to join a gym or create an in-home gym in your basement or garage. Stay hydrated. You’re less likely to feel thirsty when you work out in the cold weather, but that doesn’t mean your body doesn’t need water. You still need to hydrate even if you’re not sweating as much. And if joint pain is a barrier to physical activity for you in the winter months, we understand. Discover five ways to soothe your aching joints this winter. Nutrition During Winter While you’re keeping up with physical activity this winter, also be sure to stay on top of your nutrition. Eating a diet rich in vegetables, fruits, lean protein and whole grains can help benefit your overall health. The winter months also give you a chance to enjoy seasonal fruits, like grapefruit, kiwi, mandarins and oranges — not to mention seasonal vegetables like broccoli, carrots and cauliflower, which are perfect for adding to stews and casseroles. Other Ways to Wellness Wellness isn’t just about exercise and nutrition, though. You can also help yourself stay healthy this winter by getting vaccinated against the flu and COVID-19 and by taking other steps to reduce the spread of viruses, including: * Washing your hands frequently. * Wiping down surfaces. * Avoid touching the eyes, nose and mouth. * Getting enough sleep Helping You Feel Whole, All Year Long For all your wellness care needs, AdventHealth is there. We offer a whole-body approach to wellness that empowers you to live a happier and more fulfilling life — so you can stay active, even in the winter. Read more

Osteoporosis and Bone Density: Who Needs the Screening and When?

If you're wondering about bone density screenings, you're not alone. Many women and men ask themselves the same questions every year. Is it age- or gender-related? Does it mean I have osteoporosis? What exactly is my bone density? How do I read the results? We're here with our expert, Christopher Wasyliw, MD, a musculoskeletal radiologist at AdventHealth, to help answer all these questions and more with everything you need to know about osteoporosis and bone density screenings. Bone Basics Your bones are made of living, growing tissue with three components that make them strong: * Collagen, a protein that gives bones a flexible framework * Calcium-phosphate mineral complexes that make bones hard and strong * Living bone cells that remove and replace weakened sections of bone Typically, you make more bone than you lose until sometime between the ages of 18 and 25, when you reach peak bone mass. According to the National Osteoporosis Foundation, the more bone you have at the time of peak bone mass (density), the less likely you are to break a bone or get osteoporosis later in life. As we age, however, we tend to lose more bone mass than we form. And it speeds up once we hit middle age. Menopause has a big impact on bone loss in women, as bone density has been shown to decrease when estrogen levels drop. What Happens With Bone Loss? Dr. Wasyliw explains, “Osteoporosis occurs when you lose too much bone, make too little or both. Your bones weaken and become porous, putting you at a higher risk of fractures.” He continues, “Osteoporosis is considered a silent disease; you can't feel your bones weakening and many only learn about their bone loss if an accident happens or they break a bone. Women have smaller bones and tend to lose bone mass due to hormonal changes around the time of menopause, making them more likely to have osteoporotic fractures.” How Many People Have Osteoporosis? About 54 million people are affected by osteoporosis and bone loss. Some studies suggest that 1 in 2 women and 1 in 4 men, age 50 and older, will break a bone because of osteoporosis. Risk factors to consider for osteoporosis include: * Being over age 50 * Being female and going through menopause * Breaking a bone * Having rheumatoid arthritis * Having a parent who broke a hip * Having low vitamin D levels * Taking certain medications, such as steroids or proton pump inhibitors * Tobacco or alcohol use (more than two drinks a day for women) What Is a Bone Density Scan? A bone density scan, also called a dual-energy X-ray absorptiometry (DEXA or DXA), measures the strength of your bones and their chance of breaking. It's a low-dose X-ray that takes about 10 minutes and can diagnose osteoporosis. Most often, it's performed on the lower spine and hips. DEXA With TBS Your trabecular bone score (TBS) is determined using your DEXA scan and allows your doctor to assess your risk of future fractures more accurately, with no additional radiation or time needed. A TBS can lead to a more accurate diagnosis, early prevention and treatment. DEXA with TBS has been shown to significantly improve the capability of identifying patients at high risk for an osteoporotic fracture and aid in patient management. "Evaluating bone mineral density alone can be misleading as it’s affected by degenerative endplate sclerosis, facet arthrosis and other factors that affect bone microarchitecture, but not always bone density," says Dr. Wasyliw. "TBS has proven to be an additional aid in characterizing a patient's fracture risk profile." Your doctor can provide you with a referral for a DEXA scan with TBS. Do I Need a Bone Scan if I'm Under Age 65? Most people younger than 65 only need a DEXA scan if they're at increased risk of a fracture, as determined by the World Health Organization's (WHO) 10-year Fracture Risk Assessment Tool (FRAX). A DEXA is recommended if your risk is equal to or greater than that of a 65-year-old woman (9.3% as determined by FRAX). Your doctor can help you calculate your fracture risk (FRAX). Who Should Get a Bone Density Scan? “Women should get a bone scan beginning at age 65. Men 70 and older may want to talk with their doctors before deciding. Younger women and men should consider the test if they have risk factors for serious bone loss, as indicated by the FRAX risk assessment,” shares Dr. Wasyliw. How to Prevent and Treat Osteoporosis There are ways to prevent and treat weak bones to stave off osteoporosis. The universal recommendations for bone health are the same throughout our lives despite our bone density, including consuming a healthy diet with adequate calcium, doing daily exercise and assuring we have sufficient vitamin D levels. If your DEXA scan results indicate you're at high risk of fracture, you and your doctor can consider medications. How to Read Your Test Your radiologist will review your DEXA scan. The radiology report includes clear language stating whether your bone mineral density is normal, osteopenic or osteoporotic, as well as follow-up recommendations. DEXA scans and mammograms are often performed at the same facilities and can usually be done during the same visit. Always talk to your primary care physician if you have questions and be sure to get your DEXA if recommended. Leading-Edge Medical Imaging Technology At AdventHealth, our team of skilled radiologists works with the area’s most-advanced medical imaging technologies for faster diagnosis and treatment. Learn more about our medical imaging services or reversing osteoporosis with these tips. You deserve to feel whole. Read more

The Parent Gap: Bridging the Gap Between Caring for Others and Providing Self-Care for Your Whole Health

“Taking care of yourself doesn’t mean me first; it means me too.” -L.R. Knost If you’re a parent, it’s likely safe to say that putting your kids’ needs before your own is both a familiar concept and an automatic habit that keeps your family functioning smoothly — until it doesn’t. Can going too long without your own care and upkeep take a toll on more than just your health? As an idea, putting others first sounds like the right thing to do and makes us feel like good parents. The truth is, just by caring so deeply, you are already a good parent. As a way of life, it comes naturally to many mothers and fathers to put themselves on the backburner and place all their time and energy into their children. But giving of ourselves until we have nothing left to give can come with costs, not only to our own health but to our families’ well-being, too. Keep reading to learn about the importance of parental self-care and how to strike the balance between caring for your family while also investing in your whole health so you can maintain the energy to keep going. You’re better able to give your best when you’re at your best. And most of all, you’re worth it. What Is Self-Care and Why Is It Important? Due to varying contemporary social and environmental factors, parental stress is at an all-time high while parental mental health is at an all-time low. And self-care is more than a trend or buzzword. As parents, it’s vital for our well-being to care for ourselves as much as we care for our families. If your health begins to deteriorate from burnout — physically, mentally or both — it becomes difficult to stay afloat. Let go of the guilt. Self-care is not selfish or a luxury, but a necessity. It’s not about avoiding your responsibilities or overlooking your kids’ needs. It’s about taking care of yourself so that you can take care of others even better. It’s a balancing act so that you can thrive, and your family wants you to be well. How Can Self-Care Help? Here are just a few of the ways self-care can tangibly benefit you and your family — in body, mind and spirit: * Self-care can help restore your energy: When you take time to rest and rejuvenate, you’ll be more present with your family. * You’ll cope better with anxiety. Parenting can be stressful, and if you don’t manage it well, it can affect your mood, relationships and overall. Self-care can help you relax your body, calm your mind and lift your spirit. * Self-care can boost your outlook on life. When you’re more connected to yourself and what makes you feel happy and well, you’ll naturally be happier and healthier. And you’ll be better able to extend your joy to others. * You can prevent burnout with self-care. Burnout is a state of physical, emotional and mental exhaustion caused by chronic stress. It can lead to depression, anxiety, irritability and low self-esteem. Self-care can help you avoid burnout by balancing your demands with your resources. * You’ll model healthy habits for your kids. Children learn by observing their parents’ behaviors and attitudes. If they see you taking care of yourself, they will learn to do the same for themselves and will respect you and your boundaries all the more. What You Can Do Show Yourself the Care You Deserve You're not superhuman and don't have to pretend to be. Here are some self-care actions you can take as a parent: * Live healthily: Prioritizing your health isn’t selfish. Caring for yourself is part of caring for your family, because if you’re not well, you won’t be able to provide care. Eat a nutritious diet, get regular exercise, and take a high-quality multivitamin. Practice preventive health care before you get sick or burned out. * Find a provider: Routine health care reduces many poor health outcomes, including mental health, because your primary care provider can screen for mental health conditions. * Go to a counselor: Counseling can be especially helpful for parents who already struggle with mental health challenges or are having a difficult time in life. And it’s just a great idea for any parent to have a counselor they connect with and trust to help them navigate life’s ups and downs. * Learn to say no: Knowing when to say no to unnecessary requests and extras will help you place boundaries around your and your family’s sacred space. * Take time for yourself: Carving out some sacred time just for you is essential. You can take a walk, a bath, read a book or whatever makes you feel whole. Remember to breathe deeply. * Get a massage: It’s OK to splurge on a massage occasionally or even regularly if you can. While they may be considered indulgent by some, they’re a great investment in your whole health. Massages can reduce and help you manage chronic pain and promote relaxation — in body, mind and spirit. More ways to make space to heal and provide self-care include creating your own sanctuary in your home or office that induces a sense of peace, adding time in your calendar (so you must do it) for relaxing activities you enjoy and taking yourself out to lunch somewhere you enjoy. Having enough alone time is just as important as nurturing healthy relationships with the special people in your life so you can show up as your best self for your family every time. You Matter At AdventHealth, we’re here to help you know that the full-time job of parenting is a challenge, and that you’re worth investing in yourself. If you’re struggling, reach out to our compassionate AdventHealth behavioral health specialists for a personalized treatment plan and expert care that sees the whole you. You deserve to feel whole — in body, mind and spirit. Read more

Menopause and Your Mental Health

Menopause is a normal transition in a woman’s life, typically between ages 45 and 55. Most people associate menopause with physical symptoms such as hot flashes and night sweats. But menopause can also affect your mental health. While each woman responds to hormone changes differently, it’s important to understand the facts about menopause and mental health. That way, you can take better care of yourself during your season of change. Menopause and Mental Health Mental health issues can happen during perimenopause, menopause and postmenopause. When your hormone levels drop, your brain chemistry can change, leading to emotional disruptions that impact your mental well-being. Some women may not notice any changes, while others experience more severe challenges. They can be milder, like those of premenstrual syndrome. Or they may be more intense, like postpartum depression. Potential Effects of Hormone Changes Fluctuating hormones influence your body’s production of serotonin. After all, it's a chemical in the brain that's bound to affect mood and well-being. According to the American College of Obstetricians and Gynecologists, four in 10 women have mood changes perimenopause. Here are some ways your hormones may affect you: * Fatigue: exhaustion impacts mood and brain function * Impatience: frustration, annoyance and less tolerance * Mental fog: trouble focusing, forgetfulness or confusion * Mood swings: irritability, sadness, depression and anxiety Keep in mind that menopause also can be a challenging season due to other life changes at this time. Often, women work demanding jobs or manage a career transition, send kids to college, and care for aging parents. These demands can add emotional stress. Menopause and Mental Illness If you have depression or anxiety before entering perimenopause, your symptoms may worsen as you go through this season. But even if you haven’t had mental health issues before, hormone changes may cause new challenges. Some conditions related to mental health and menopause include: * Anxiety: The connection between anxiety and menopause is less clear. Some women say they worry more and feel tense. They may have panic attacks where they sweat, tremble and have trouble breathing * Bipolar disorder: Women with bipolar disorder may have more mood swings during menopause. Hormone changes can trigger bouts of mania and depression * Depression: The risk of depression increases during the menopause transition. That can mean persistent feelings of sadness, hopelessness or worthlessness. You may also have changes in appetite, fatigue or lack of interest in activities * Menopause psychosis: This is a rare health condition when you lose contact with reality. You may have trouble thinking logically, hallucinate or have delusions. Some may characterize this as menopause and mental breakdown * Postpartum psychosis and menopause: If you had postpartum psychosis, your risk increases for mental health issues during menopause. Tell your doctor about mental health concerns you’ve had after pregnancy Treating Mental Health Issues If you have any signs of mental illness during any stage of menopause, talk to your doctor right away. They can provide treatment and connect you with a psychiatrist if necessary. There are several ways to treat mental health issues during menopause. You may find one option is effective or try a combination. * Exercise: Regular exercise has many benefits for your physical and mental health. Research shows it boosts your mood and reduces anxiety and depression * Healthy diet: Eating a balanced diet enhances your overall health. Choosing nutritious foods increases your energy and contributes to your physical and mental well-being * Medication: Hormone therapy can ease many physical and mental symptoms of menopause. Antidepressants can help manage depression and anxiety. Mood stabilizers can help if you have bipolar disorder. Note that hormonal changes can affect how your body processes medicine. Your doctor may need to adjust the dosage, change medication or combine therapies * Sleep: Addressing sleep disruptions and insomnia helps you feel rested, which improves your mood and brain function * Stress management: Proactively manage your stress with activities you enjoy that help you relax. These can include prayer, journaling or deep breathing * Support system: Staying connected to your family and friends positively impacts your well-being. Support groups also provide an empathetic community * Therapy: Talking with a counselor can help you process your feelings and develop coping strategies. With cognitive behavioral therapy, you can identify and replace negative thought patterns Accessing Support Menopause is a natural life change. But that doesn’t mean you must suffer from the mental health issues that may accompany it. Talk to your doctor about your concerns so you can prioritize self-care. By proactively managing your mental health, you can navigate this season. AdventHealth can help. To learn more about menopause, contact us. Make an appointment with a behavioral specialist here. Read more