The practice of mindfulness is becoming mainstream. Children are practicing it at school, therapists are utilizing it with their patients, and people are taking notice of the benefits.  There is a curiosity of what mindfulness is and is not. Mindfulness appears to have roots in Buddhist and Hindu religion which includes meditation. However, many religions have some form of quiet contemplation and presence.  People of all ages and in many situations are using mindful meditation and practice to better cope with their everyday lives.

Do I have to be religious to practice mindfulness?

No, once again there is a misconception that only hippies or monks practice mindfulness, they do practice it, though all people can benefit from mindfulness regardless of religious or spiritual beliefs. Mindful practices stemmed from eastern religions, though no one particular religion owned meditation and mindfulness practice. Mindfulness does not insist that a person is religious or spiritual to practice or benefit from it. A person does not have to be looking for the answers to the universe. They just have to desire to be more present in their daily lives. (Badker & Misri, 2017) More than 30 years of scientific research have elaborated the benefits of mindfulness practices.

Take a look at this article from Neuroscience News which states findings from a Northwestern University study,  “Breathing is not just for oxygen; it’s now linked to brain function and behavior.”  Science is now backing mindfulness and breathing as efficient. This study was published in the Journal of Neuroscience. There are many studies relating the scientific nature of focusing on the breath as a way to improve how you focus and deal with situations throughout the day (Rhythm and Fear Affects Memory and Breathing, 2017).

Visual demonstration to explain mindfulness

So, what is mindfulness anyway?

Mindfulness is defined as being present and paying attention, to the exact moment we are in without judgment.  The focus is on breathing and not getting stuck on any particular thoughts or feelings. One myth is that mindfulness is about “clearing our mind” as a clean chalkboard, but in fact, that is far from the truth. Mindfulness allows feelings and thoughts to flow and acceptance of the fact that feelings will continue. It is how well we react that determines how we will deal with different situations we face (Sharma, 2016).

What are the benefits of practicing mindfulness?

• Decreased stress
• Decreased anxiety
• Decreased depression
• Increased attention
• Increase emotional balance
• Increased ability to learn
• Increased ability to problem solve

Who can practice Mindfulness?

The great thing about mindfulness is that anyone anywhere can engage in the practice.

See what school-age children say about the benefits of mindfulness.

Where to practice mindfulness:

Mindfulness can be practiced at home, alone, or with others. There are classes, available for mindful meditation, mindful eating, mindfulness for children and even therapy-based mindfulness.

A few Resources for Learning Mindfulness: 

Mind-Up: A program based in neuroscience for school-age children.  Mind-up is a program for general school classrooms and therapy groups; it teaches 15 Mindful activities for youth, the program was founded by Goldie Hawn and The Hawn Foundation.

Mindful Schools: A second research-based program for school age children. Mindful Schools has certified teachers to assist schools in implementing their program.

Mindfulness-Based stress reduction (MSBR): MSBR is a free 8-week online course to teach the basics of mindfulness in a more structured format.  This website shares articles and links from 30 years of research to share the benefits of practicing mindfulness for many chronic diseases such as multiple sclerosis, Cancer, and mood disorders.

Mindfulness-Based Cognitive Therapy (MBCT):  MBCT was developed to combine cognitive therapy (a therapy used to change thinking patterns) and mindfulness to address issues of depression. There is training available for therapists online, and retreats are available for both therapists and clients.

The list above is a sampling of the programs available for adults and children alike. These programs are founded on scientific research and principles. They are programs which focus on developing a life skill to benefit each participant’s health and well-being (Karnunananda, 2016).

More on how to practice mindfulness.

Mindfulness can be simple and easy to begin to practice.  There are many programs to teach mindfulness, or you can sit up straight and close your eyes and breath in and out.  Gif’s such as the one below can be used as a visual for rhythmic breathing for a simple yet effective mindfulness practice.

Visual to practice steady breathing

Look for the above image and others for visual breathing practice here.

So will you give it a try?

No matter what your religion is or who you are mindful behavior can reduce stress and enhance the quality of life. Apps like Mindfulness app and headspace can help you get started on the path to a mindful day. Or you can try calm.com on the computer (or as an app) to guide you with meditations and soothing music.

Dare to give a mindful practice a try for just 5 minutes. Put aside your preconceived notions that mindfulness is for Monks and hippies; it is a proven tool with years of research to back its effectiveness.  It does not have to cost you anything, air is free, and you already know how to breathe. Just take it one step further pay attention!

A sample of calming music to soothe your mind. (Listen for as little or long as you like)

A simple technique for mindful relaxation: 

• Sit quietly and comfortably
• Focus on the sound and feel of your breath
• If your mind wanders (and it will) regain your focus on the inhale and exhale of your breath

A simple practice for mindful eating:

• Sit at a table without distraction
• Be aware of how your food looks and smells
• Chew your food consciously and pay attention to texture, and taste
• Notice any changes in your body

Ever suggested to a young child, they take a deep breath when they are very upset? Ever stepped away from a situation and taken ten deep breathes when you were angry? Did you know that you are practicing mindfulness without even knowing?  Kids are very receptive to the practice. Often adults need a little more encouragement.

Here is a simple practice geared towards children but also appropriate for adults.

Mindfulness is not a miracle cure; it will not fix all your problems; however, it may afford you the benefits of ease in coping with challenging or emotional situations and better awareness of how you feel on a daily basis. Enjoy!

References

Badker, R., & Misri, S. (2017). Mindfulness-based therapy in the perinatal period: A review of the literature. British Columbia Medical Journal, 59(1), 18-21. Retrieved from EBSCOhost February 12, 2017

Karunananda, A. a., Goldin, P. p., & Talagala, P. p. (2016). Examining Mindfulness in Education. International Journal Of Modern Education & Computer Science, 8(12), 23-30. Retrieved from EBSCOhost February 12, 2017

Northwestern University. (2016, December 6). Rhythm of Breathing Affects Memory and Fear. NeuroscienceNews. Retrieved December 6, 2016 from http://neurosciencenews.com/memory-fear-breathing-5699/

Sharma, D. (2016). An introduction to clinical mindfulness. Day Surgery Australia, 15(2), 3-7. Retrieved from EBSCOhost February, 12, 2017

A once almost eradicated disease is back and on the rise.  

Whooping cough is a respiratory infection which presents with a very distinctive cough.  There has been an increase in the number of cases of whooping cough over the years.  Adolescents and young adults represent a great number of cases but the highest rates are in infants age less than three months. Unvaccinated infants are at the highest risk of severe complications such as pneumonia, apnea, and seizures.  This disease is highly contagious and has a mortality rate of 95% in developing countries.  Protection through natural infection or vaccination is not life-long.  Therefore, it is important to follow a vaccination schedule, set up by your physician, starting at age two months.  It is important for pregnant women to receive the vaccine between the 28th and 38th weeks of pregnancy to pass on short-term immunity to their newborn.

I have been in this moms shoes.  My son was only 9 weeks old when he contracted whooping cough.  He had only received one vaccination against this disease the week before he started coughing.  Not enough time to give him any protection.  It took almost two weeks and countless trips to the physician and one five hour trip to the emergency room at 11 o’clock at night before someone could tell me why my son was turning blue when he coughed. You see, he didn’t cough at the doctors office.  No, there he slept soundly.  After watching this get increasingly over 10 days I’d had enough.  I couldn’t sit and watch this happen to him anymore.  My husband and I went to the emergency room and waited four hours for him to cough.  Finally, someone got to see what I was talking about. Another hour and we were in an ambulance headed to the children’s hospital 45 mins away.  We spent nine days in the PICU, and another 18 months on an apnea (breathing) monitor attached to his foot at night.  This was an extremely stressful period in our life.  Everyone that had come in contact with my son was put on antibiotics as a preventative measure.  It was too late for me and my husband, we both contracted it too.

Whooping cough is transmitted via droplets in the air from coughing and sneezing, with individuals being infectious from just before and up to 21 days after the onset of cough.  Infants less than one year old, about half are hospitalized, the younger the infant the more likely hospitalization is, while less than 5% of teenagers and adults with the disease are admitted to the hospital. Infants are more likely to develop severe complications, with death secondary to whooping cough mainly occurring in young infants.  Older children and adults can transmit the infection to infants who have not yet been vaccinated.

Bordetella pertussis is a bacteria, which attaches itself to and damages ciliated respiratory tissue in the nasopharynx, and bronchi and bronchioles.  It then produces toxins that paralyse the cilia and cause local tissue damage and inflammation, leading to impaired mucus clearance.

Potential respiratory complications of whooping cough include pneumonia, bronchitis, asphyxia, pneumothorax, pulmonary hypertension, and rupture of the diaphragm. All suspected cases are required to be reported to the State Health Department for tracking of disease.

This is a preventable disease.  Parents please vaccinate your children less than age 7 with the  DTap vaccine and with the Tdap for anyone over the age of seven.

References

Bentley, J., Pinfield, J., & Rouse, J. (2013). Whooping cough: identification, assessment and management. Nursing Standard, 28(11), 50-57. doi:10.7748/ns2013.11.28.11.50.e7911

Kochlar, S. (2012). Preventing the spread of whooping cough. Independent Nurse, 30-32.

Richards, S., & Schub, T. (2016). Whooping Cough in Adolescents and Adults. CINAHL Nursing Guide,

Does Apple Cider Vinegar really have positive effects on health and wellness?!

For quite awhile now, I have been hearing about how great apple cider vinegar (ACV) is and all of it’s glorious health benefits! It’s good for your skin, it helps with weight loss and digestion, acid reflux, ability to lower blood pressure, and even improve diabetes.  So is all of this true?? Is apple cider vinegar really the mother of all remedies for these health issues and problem areas? I am hoping to either prove or debunk what I have seen in the media with a little scientific research of my own…

Stretch Marks 

By: Keirsten Marie

Stretch marks!! Ugh! No one likes stretch marks but unfortunately most of us have them somewhere on our body.  This YouTube video states that in just one application of ACV to an area of stretch marks, there was a remarkable reduction in the appearance of them.  In this video, there is no before and after shot.  It is just a picture of stretch marks and a bottle of vinegar.  So how do we know it’s true?!

There was a study done in Gonabad, Iran which tested ACV on 23 women, ages 20-35 years old.  The application of the vinegar was put on stretch marks on the right side of the women’s body twice a day for one month and the left side was the control with no vinegar. Results showed a significant difference in length and width on the right side.

Reference: Eshghizadeh, M., Moghaddam, M. B., Najafi, S., Rezvani, Z., Atarodi, M., & Baghban, M. (2015). The effect of apple cider vinegar on striae gravidarum in women aged 20-35 years residing in Gonabad. Avicenna Journal Of Phytomedicine, 5110-111.

Diabetes

By: Agência Brasil Fotografias

According to the American Diabetes Association, 1.4 million Americans are diagnosed with diabetes each year.  I am sure all of us know someone living with diabetes and have to watch as they test their blood sugar daily, inject insulin, and monitor their sugar and carb intake.  I am also sure that we would love to be able to find something to help eliminate or even alleviate some of that burden.  In the video link below, one teaspoon of ACV can help with reducing the absorption of certain starches which can help with diabetes.

ACD vs. diabetes

In one study, research tested ACV and cinnamon alone and combined on 15 healthy individuals ages 19-26 years old to see if it had an impact on blood glucose levels after meals and satiety. Results showed that cinnamon and ACV combined did not have a significant impact on satiety which may debunk the theory of ACV on weight loss, however, cinnamon alone did have an impact on mitigating blood glucose levels in the adults.  Therefore, instead of drinking the vinegar, individuals with diabetes may want to incorporate some cinnamon into their daily diet.

Reference: Chezem, J., Fernandes, N., Holden, J., & Bollinger, L. (2012). Effects of Ground Cinnamon and Apple Cider Vinegar on Postprandial Blood Glucose Levels in Healthy Adults. Journal Of The Academy Of Nutrition & Dietetics, 112A43. doi:10.1016/j.jand.2012.06.148Weight Loss

Weight Loss

By: Phil Gradwell

Ok.  Let’s face it, weight loss is something that many individuals struggle with on a daily basis.  We are alway trying to find that get thin quick remedy instead of putting in the work and changing our lifestyle and diets.  So, I am not surprised that people have been jumping on the ACV diet remedy in order to lose a few pounds around their mid-section, but does it work?

One article states that not enough research has been done and there is a lack of strong scientific evidence to support this weight loss claim.  A study published in the International Journal of Obesity discusses the effects of ingesting ACV caused nausea which suppressed individuals appetite.  Some nutritionist do not encourage ACV for this reason.  However, this has been said to be the only side effect of ACV.  Articles as well as the video above state that ACV should be used IN COMBINATION with exercise, healthy eating, and adequate rest in order to gain maximum benefits.

Reference: Amidor, T. (2015). ASK THE EXPERT. APPLE CIDER VINEGAR AND WEIGHT LOSS. Today’s Dietitian, 17(9), 10.

In conclusion, if you are going to try ACV for any of the health issues listed above or some you may see in the media, make sure you do some of your own research beforehand.  The ACV must be organic as well as state it has the “Mother” in it, which is the beneficial bacteria which makes the apple cider vinegar in the first place.  Pasteurized vinegar does not have the “Mother” and therefore lacks the ingredient which is said to cause the health benefits.  

“A Doctor May Save Your Life, But An Occupational Therapist Helps You Live It.”

February 2016; easily the most gratifying month of my life. This is the month I received my occupational therapy assistant license and certification along with obtaining two jobs in the field. When I look back on this past year, I feel a huge sense of joy. I have mainly been working with geriatric patients. This population holds a special place in my heart for various reasons. First and foremost, no two clients are the same, they are fascinating to speak with and learn from! My days are filled with education and assisting my patients obtain independence in their daily occupations through therapeutic activities. Occupational therapy views our client’s holistically. We look at everything that encompasses the individual and help them return to their daily occupations and regain independence.

It never ceases to amaze me how often I educate my clients on fall prevention.

Throughout this time period, I have had a surplus of conversations with my clients prior to discharge, regarding the set up of their living environments. This is a critical conversation prior to someone returning home. The age range in this type of facility varies, from as young as 37 upwards to 100.

MYTH: Only people over 80 are at risk for falls. 

FACT: Falls can happen to ANYONE! Disease, Diagnoses, and Disability Do Not Discriminate.

FACT: All of these things in combination with your home environment can put you at risk for a fall. 

Who Is At Risk? 

According to the CDC, Centers For Disease Control and Prevention (CDC, 2016) state that those who have multiple risk factors are more likely to experience a fall. These “risk factors” can be modifiable or intrinsic to the individual. Modifiable is what medical professionals aim to address in annual physical appointments, occupational or physical therapy, and or home care. Intrinsic is what is internal to the individual. Something that is either non-modifiable or highly unlikely to change.

Modifiable risk factors include:

• Lower body weakness
• Difficulties with gait and balance
• Use of psychoactive medications
• Poor vision
• Problems with feet and or shoes
• Home hazards; cluttered hallways, cables left on floor, loose rugs

Intrinsic risk factors include:

• Advanced age
• Postural hypotension
• Previous falls
• Fear of falling
• Chronic conditions; Parkinson’s, stroke, incontinence, dementia, diabetes, arthritis

Preserve Your Independence- In 3 Easy Steps 

Below are some suggestions for how to take action and reduce your risk of falls.

1. Annual Doctor’s Visit: Most individuals have an appointment with their primary care physician yearly. This is your time to ACT and SPEAK UP! Your provider will review your current medications and health status. Afterwards, ask them about potential side effects of your medications, community health exercise programs and resources. This is a great first step in reducing modifiable risk factors!

By: goblinbox_(queen_of_ad_hoc_bento)

2. In Your Home: Take a look around on the floors, hallways, bathroom, stairs… And ask your self these questions.

• Do you have things piling up in hallways or in bedrooms?
• Are your rugs loose?
• Are there electric cables lining areas you frequently walk through?
• Is there adequate lighting in each room of the house?
• Do you have items on your stairs?
• Are any of your stairs damaged or loose?
• Are your stairs lined with carpet?
• Are there handrails to your stairs?
• Do you frequently reach into cabinets at an elevated height?
• Is your bathroom tub or shower slippery?
• Do you frequently wear slip on shoes or walk barefoot?

If you answered YES to any of the questions, you are putting yourself at risk for a fall! 

Occupational Therapist’s frequently perform home visits prior to a person’s discharge from the therapy. Often, they ask similar questions to the individual, observe the home environment and then make suggestions for safer living. Our goal is to ensure safety amongst our client’s when they are performing meaningful occupations. The above situations can be remedied through simple solutions and adaptations within your home.

Suggestions For A Safer Living Environment

• Clear hallways and stairs of ANY clutter, cables or belongings
• Utilize night lights, have adequate lighting in dark areas of your home
• Secure or dispose of throw rugs
• Secure handrails
• Place items at waist height to limit excessive reaching into high cabinets/closets
• Place a skid bath mat in your tub or shower (These can be found at Dollar Tree!)
• When you’re walking in your home, always wear closed back shoes…slip ons can slip off!

The video below goes into further detail about tips for preventing falls and is consistent with the suggestions listed above.

3. In The Community: Senior centers, local gyms, YMCA’S offer various exercise and physical fitness classes and memberships. It is important to maintain health and wellness through engaging in physical activity. Keeping our bodies strong is essential to safe mobility and balance.

Incidence of Falls

When we look at “incidence” of falls throughout the general population, we are describing the number of new cases in a given year. This blog thus far has provided facts to combat the myths about falls in our society. There is a larger risk amongst adults and seniors with multiple risk factors. However, they can still occur with younger adults with similar risk factors.

It is important to understand that there are modifiable factors that can reduce your chance of falling in your home. The purpose of this blog was to illustrate the facts behind the rising incidence of falls in the general population.

This graphic illustrates the reality behind the growing incidence of falls in our society. If more measures are taken by individuals and by professionals it is possible to reduce this rising number.

For Providers

 This video is an excellent resource for professionals who are looking to incorporate fall prevention into their current practice. This video is from the CDC, centers for disease control and prevention, a government website that created the STEADI program. STEADI stands for stopping elderly accidents death and injuries and provides information for what professionals can do in practice.

References: 

https://www.cdc.gov (n.d.)

http://www.aota.org (n.d.)

http://www.ottoolkit.com/about (n.d.)

http://www.clipartkid.com/elderly-fall-prevention-cliparts/ (n.d.)