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How to Approach Mental Health in Children?

/31 October 2018/ All MFN blog/

Between the pressure of school, fitting in with peers and extracurricular activities, there are several challenges that children and youth are currently facing – including mental health problems.

Each year there are many studies conducted to determine the number of children suffering from mental illnesses, what these illnesses are and how many children and teens are seeking help.

Despite many countries delivering different statistics, there are similarities in the mental health of young people across the globe. Many studies, including a survey by Centers for Disease Control and Prevention, discovered children and youth between the ages of 3 and 17 had one or more of the below mental health problems:

  • Depression
  • Anxiety
  • Behavioural problems
  • Attention deficit/hyperactivity disorder (ADHD)

Whilst adolescents were also shown to have:

  • Alcohol use disorder
  • Cigarette dependence
  • Illicit drug use disorder

Further studies conducted in the United States in recent years have shown 11 per cent of youth reported suffering at least one major depressive episode, while 7.4 per cent of youth reported having experienced severe depression.

So, how do we approach children and adolescents when it comes to discussing mental health? Dr Ryan Harvey from Australian home doctor service, House Call Doctor, discusses the signs to look for and how to get the correct help.

Signs

While it may seem obvious to look for any ‘irregular behavior’, it’s important to specifically look for any of the below signs:

  • Your child is regularly anxious or distressed
  • Your child is regularly upset and refusing comfort (or having problems that are worsening)
  • Your child experiences a sudden change in their behavior lasting longer than two weeks
  • Your child engages in behavior that is hurting themselves or others
  • Your child is experiencing problems which are interfering with their usual daily tasks (i.e. school work), eating, sleeping and/or concentrating.

What to Do

If you’re worried about the well being of a young person, the first step is to consult with a doctor.

Hopefully, your child will understand that seeing a doctor will be helpful and a GP isn’t there to judge. If your child isn’t willing to cooperate, you can look at discussing their situation without them and putting together a plan with your doctor on how to handle their behavior (it’s also helpful to write down specific situations where you have noticed a change in their behavior).

Your doctor may suggest organizing extra support at school, access to information about mental health or support for challenging behavior.

How to Talk About Mental Health

Talking about mental health can be difficult. It may be easier to approach the situation by following this step by step guide.

Step 1: Say something. According to beyondblue (an Australian non-profit organisation), it’s important to voice your concern and show your willingness to support your child. This may open a door for them to seek help.

Step 2: Listen. It can be difficult for children and youth to open up about how they’re feeling, so it’s important you’re prepared.

A few pieces of advice from beyondblue include:

  • Be an attentive listener.
  • Acknowledge your child’s feelings – don’t down play what they’re telling you.
  • Ask open-ended questions – this will provide an opportunity for your child to keep talking rather than giving short or one-word answers.
  • Remind your child they’re not alone – this can allow you to offer your support along with suggesting the option of seeking professional help.
  • Regularly check in with emails, text messages etc. to ask your child how they’re feeling – they may want to tell you what is happening in their lives without talking face to face.
  • Do some research – before initiating the conversation, read up on their symptoms and potential mental health problems they may be experiencing so you have a level of understanding.

Step 3: Provide reassurance. Whether it be encouraging your child to explore different options at school or to seek professional support, a simple display of reassurance and support could be the turning point for your child.

If you’re worried about the well being of a young person, please contact a doctor for further information.

Dr Ryan Harvey is the Assistant Medical Director at House Call Doctor. Dr Harvey is highly experienced in paediatrics and has administered medical care to children living in remote overseas communities. He now works with many families, administering acute care when unexpected medical situations arise overnight.

Man having a painful shoulder

Pulled Shoulder Muscles During Yoga? Here’s How to Find Relief

/18 October 2018/ All MFN blog/

Around 20 million people in the US are pressing heels and down-dogging on their yoga mats, trying to gain as many health benefits as they can. Of course, yoga is a great physical activity to improve endurance, strength, and flexibility. This ancient practice helps reduce stress and anxiety.

Most people practice yoga to maintain heart rate, lower blood pressure, and boost metabolism and even fight obesity. But if not done correctly, yoga can be harmful.

The pulled shoulder is one of the most common problems associated with yoga. Since yoga focuses on improving balance, it includes various poses that involve shoulders. Shrugging, for instance, is all about how the shoulders are moved and compressed, which if not done correctly can cause muscle injury.

Finding Relief for Pulled Shoulder Muscle

A pulled shoulder muscle can be painful. The wrong postures can pull muscle fibers in the wrong direction or to the extent that’s beyond capacity. This causes small tears, which leads to pain.

So how do you find relief if you get a pulled shoulder muscle during yoga?

Besides seeking professional help to master all poses, the following tips can help you get rid of the pain and treat your muscles in time.

Stop Right Away

As soon as you realize a muscle injury, stop what you are doing right away. Discontinue the pose and see a doctor before you resume yoga. Continuing exercise with an injured muscle can double the damage and make recovery more challenging and time-consuming.

The first step is to protect it by realizing the problem and finding a solution for it. Avoid doing anything stressful with that shoulder until you see a doctor.

The Icing Method

In case you cannot get an appointment right away, use the icing method to stop blood flow to the injured muscle. This helps with swelling and mitigating the pain. If you are outdoors, get home and grab an ice pack and apply to the affected area. You can even use a bag full of ice cubes to have the same effect.

Also, remember to always use a medium to apply ice to avoid direct contact with skin. Start with applying ice for twenty minutes every hour in a day. If the pain persists and the swelling doesn’t reduce, rush to the hospital immediately.

Compress the Shoulder

The next top is to wrap the affected area to control swelling and pain. A pulled muscle naturally weakens the joint and causes pain if pressure is applied. Using a wrap to compress your shoulder will provide support to the joint and make pain bearable.

Wrapping, in this case, will differ greatly from how you would’ve wrapped your ankle. In fact, to provide the right support, wrap it around the bicep to create the anchor effect. Use the bandage to cover the chest and the opposite arm.

Bring the bandage up again and cover the injured shoulder and around the same bicep once again. Do not make it too tight but make sure it compresses the affected shoulder to avoid swelling.

Take Maximum Rest

In case the injury is not severe, your shoulder should heal after you are done with icing and compressing. But if you allow your shoulder to come under any impact of pressure again, it could disrupt the healing process.

Continue with icing and keep the shoulder wrapped for at least three days. Avoid lifting weights or stretching your arm to grab something out of your reach. It is best if you keep your arm and shoulder elevated and close to your chest. Avoid sleeping on the side of the injured muscle.

Keeping the severity of your injury in mind, it could take up to eight weeks for your shoulder muscle to heal completely. Even when you don’t feel the pain anymore, avoid overstretching or pressurizing your muscles. Start with your regular, slow-paced activities and only indulge in gentle stretches if you continue with yoga.

During your yoga session, avoid pulling too hard on your shoulders and do not overstretch. When in the posture, keep your shoulders straight and held back from the ears. If you find a certain pose difficult to practice, do not hesitate in asking for help from a professional.

Even after you have completely healed, avoid doing intense shoulder stretches for a while. This could be the culprit for shoulder pain and injury. In fact, placing the neck incorrectly and applying pressure can also damage the cervical vertebrae, which leads to severe joint issues and can even cause loss of neck flexion.

If you need, use props to help elevate your shoulder and neck away from the floor to avoid extreme pressure.

Bottom Line

It is best to see a doctor if you suspect severe injury. However, mild ones can be treated at home with a little help. Before you are back to your routine, it is best to check with a physician to get a green signal. Sometimes, you may need to briefly work with a shoulder surgeon or physical therapist to get you back to your normal shoulder movements.

James Crook is a passionate health and fitness blogger. Currently, he is a working as a blogger for Dr. Joe Wilson, Shoulder Specialist NC. Follow @jamescrook911 for more updates.

Stress Management Exercise Programming

/16 October 2018/ All MFN blog/

As fitness professionals, we know that exercise helps our clients to cope with stress. We are told that any type of exercise will help them to reduce stress levels. The problem with this way of thinking is that we do not look at stress from the same point of view as a chronic illness. In turn, you could be putting your clients at risk of developing illness’s. We know that stress can wreak havoc on the body but what can we do as fitness professionals?

When we have clients diagnosed with diabetes, cancer and heart disease, for example, we follow a certain protocol or guideline. Not everyone is the same so you may have to deviate and think outside the box. Why should there be a difference with stress management exercise programming? There are specific guidelines that you should be following.

Many fitness professionals take into consideration the mental piece of stress but not what is actually going on inside the body as a direct correlation. Or fitness professionals may think that the client is better because they feel less stressed mentally after their session. When we do any type of exercise, endorphins will be released throughout the body. This will make you feel better mentally but it is a quick fix for what is really going on inside.

If a client is highly stressed and you have them do an intense workout they may become physically worse. Exercise is a stressor on the body itself and will increase cortisol levels. This  in turn, can make blood sugars and blood pressure higher. If someone does not have either of these conditions it could become their new norm over time. When pushed to hard, a client may develop conditions like Alzheimer’s Disease earlier due to high cortisol levels.

We need to look at stress management from a physiological standpoint when prescribing exercise. Many fitness professionals do not make this important connection during their sessions. We may advise clients to do meditation, yoga and exercise as a “one size fits all approach” Our clients’ bodies are different and therefore need a customized exercise and health education plan. If you have a client who cannot lose weight when exercising and eating properly have them see their doctor. The Physician may want their patient to take a cortisol level test to make sure their body is functioning normally.

Fitness professionals should follow the FITT Principle for stress when working with this population. Knowing the appropriate frequency, intensity, time and type of exercise is very important. You must assess your client and know their stress levels before you can customize a program. It is also important to look at their health history and what medications they are taking.

One way of effectively training clients is by using the Aria Method™. Open and flowing movements are important for training individuals who are stressed. Posture and stress play an integral part of movement and should be taken into consideration. For instance, Stress can make people hunch over or adapt to a kyphotic posture. By opening the chest and strengthening the muscles you are correcting this motion. Take a moment and really look at your clients before deciding how to train them.

Educating clients about stress and healthy coping techniques is also important and can make a big difference. It may be hard for some individuals to make positive lifestyle changes. Remember to praise clients for any changes they make no matter how small.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.

References:

Group of fitness people.

Five Fitness Myths Busted

/15 October 2018/ All MFN blog/

By now you know that certain myths simply aren’t true – weights don’t make you bulky, diets are typically a bad idea, and that fat physiologically can’t be transformed into muscle.

So, I’m going to focus more on five fitness myths busted that won’t be true anymore for you after today! First of all, let’s start with that famous phrase I’m sure you’ve heard before.

1. Eat less and move more to lose fat. While this might work in the short-term, it doesn’t work for the long-term. You can only eat SO MUCH less and move SO MUCH more. The solution is to focus on food quality and portion size first.

2. Cardio is best for fat loss and for re-shaping your body. Actually, to achieve this, you should focus on weight training. Similarly, this applies to body weight training or actual weight training. Adding muscle to your body will not only re-shape it into a more athletic, more defined look, but it will also increase your metabolic efficiency since muscle burns more calories at rest than fat.

3. Fat makes you fat. Sure, fast food, fried, and processed fats are absolutely no good. But naturally occurring fats like avocados and nuts are shown to have tremendous benefits on a desirable body composition. So, eat good fat to lose fat! About 1-2 tablespoons per meal is ideal.

4. Sit-ups and other “ab” exercises give you abs. It’s actually mostly great nutrition that will reveal abdominal muscles. Real core-strengthening exercises like planks, deadlifts, and kettlebell swings can also help with this!

5. Keeping a food journal will help you monitor and control what you eat. Let me caveat this one. Above all, I’m a big believer in food journals! BUT only if you tell the truth. ☺ You can’t forget anything for this to be effective. And you can’t back track and try to remember what you ate the past 3 days and still expect an insightful outcome. Do it right and it works! Do it wrong and it’s not a great use of time.

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.  

Elder woman training with physiotherapist

Resistance Training: Programming and Execution

/12 October 2018/ All MFN blog/

In my previous article I made a case for a comprehensive resistance training program as a way to “cut the odds” in our favor as  we “grow older and not old”. I  also strongly believe in developing a strong cardiovascular system since it is responsible for keeping the life giving oxygen and nutrients moving into the body’s tissues and organs in order to sustain our lives. These two beliefs are driven by my desire to keep my body as strong and adaptable (and flexible) as I can in order to “prevent” challenges of all kinds from entering my experience in the future.

I would like to examine programming and execution in this article in order to enable and empower you to “take up the challenge” of becoming more than you ever thought possible through a well planned resistance training program that enhances your life through an acquired discipline, focus and commitment to your own health and well being. This process – (and it is a process) – continues throughout our lifetimes and rests on the foundation of a desire to consistently learn new things about ourselves. It is a process of expanding not only our own consciousness, skill and knowledge of our potential health and fitness futures – but also includes our developing ability to maintain such a process over time.

TRACKING

I find the key to my success over the past 55 years has been my desire and commitment to retain my program of running and resistance training by tracking all of my workouts – both running and weightlifting – allowing me to know “where I am” at any point in time. These records keep me up to date on the factors influencing my growth and reflect my effort to attain my goals of improving strength. power, endurance, speed, quickness, flexibility and balance.

The reality is that today “tracking devices” are available through technological advances and now can serve us in ways that I never dreamed possible before. I still record my results in logs and journals and appreciate the way in which this form of tracking has enabled and inspired me to keep going and improve my results. The gym where I train is filled with people “wandering” through their time there and never really getting focused while staring at their electronic devices or “smart” phones. NO ONE ever is tracking their work and consequently they will never know when – or how – to improve.

RESISTANCE TRAINING

Resistance training is the progressive stimulation of muscle fibers in order to create a more adaptable and powerful muscle. The “loads” we place on particular muscle “groups” are in alignment with the capability, experience and knowledge of the individual executing the program. There are type I and type II fibers. Each type responds differently to the multiple “stimuli” applied.

Type I fibers handle loads “over time” and respond well to longer periods of stress thereby classifying them more as “endurance” fibers. Type II fibers do not become engaged until the load reaches a high enough level where they get “recruited” to assist in handling the applied load. They are power fibers and help with explosive movements such as sprinting from danger. They normally are not required in the day to day activities most people engage in and only when we need them will they enter the equation. If they never get trained to respond however, the odds of being able to engage them when needed becomes remote.

THE PYRAMID

BASE SET (8-12 reps): This set warms the muscle and allows it to perform under a minimal load preparing it for more work in subsequent sets. A set is a prescribed number of repetitions that puts the muscle through a complete range of motion and allows the muscle to “respond” to the load. This stimulus enhances the neuromuscular system to become more capable and ready to help our bodies move effectively throughout the day or when doing other activities requiring a response such as cycling, swimming or hiking.

STRENGTH SET (4-8 reps): This set increases the load and allows for a greater stimulus and response to the activity of moving a “heavier load” through a full range of motion. This set is a “building set” since its intention is to take the muscle to “fatigue” allowing for growth during recovery and down time. One can induce additional growth in this phase by adding sets and continuing the process – depending on your experience and readiness to train in this more advanced manner.

BASE SET (8-12 reps): The final part of the pyramid is to return to a lighter load – not necessarily the original load – and allow the muscle to “work through” the waste that accumulates in the fibers as a result of the prior stimulation.

SETS: Sets are the “pieces” – the individual components – to the puzzle of resistance training. “Putting it all together” in a cohesive program is very important in determining your success. Generally, it is advisable to seek professional guidance when assembling a resistance training program since determining proper training technique, loads and the types of exercises can become quite daunting if you are inexperienced and lack the proper knowledge to do it yourself.

I think of this issue in the following manner: If I am attempting an activity such as snow skiing that I have limited or no experience or skill in doing, I will hire an instructor to teach me the basics and allow me to LEARN how be safe while I learn and begin to enjoy this new activity SAFELY.

PROGRAMMING EXAMPLES

(Include free weights, machine assisted and body weight exercises in planning)

Chest: Push ups (regular and modified), bench press (free weights), or machine press.

Shoulders: Overhead press (dumbbells), lateral raise (machine), rubber tubing with handles.

Back: Lat pull (cable), seated row – tubing, machine, wall press (body).

Arms: Curl (free weights), tubing, machine curl.

Abdominals: Basic crunch (knees bent, upper body life), resistance balls (destabilized crunch), wall crunches with back flat on wall.

Legs: Squats (wall) and lunges (static or moving), leg press (machine) calf extension (stairs and machine).

IN SUMMARY

Resistance training is the “pay check” and cardio is the “bonus”. My former fitness manager said these words to me over twenty years ago and I cannot disagree with him today. You will not get an argument from me on the benefits and power of a well planned resistance training program – especially after the age of 40! The idea that we can maintain our muscular strength and endurance over time WITHOUT training is ludicrous.

Every day that passes without proper stimulation of our major muscle groups is a day that we will never recover. The outcome could become catastrophic if we break a hip or suffer some other major injury that could eventually end our lives. I schedule my own resistance training sessions on Monday and Thursday so as to maximize my training and recovery times. Each program is varied by the number of sets I do, the resistance I engage and the time I take to execute the program. Each session is designed with this thought in mind: MAINTAIN my current lean muscle mass and strength for the years to come.

Your programming efforts are waiting for your decision to begin this new phase of your life and it is MOST definitely a “life affirming” decision. Take the time today to evaluate your needs and make the decision to begin TODAY! If you need help to get started – as I would with my skiing example – then get it! Don’t be afraid to learn new skills that could possibly save your life “down the road” because you – and your body – will be grateful you took a positive step that will NEVER let you down. I embrace this message myself everyday – and KNOW you will too! Travel well.

Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

stomach upset

Managing the Problem: Natural Treatments for Gastrointestinal Disorders

/11 October 2018/ All MFN blog/

Millions of Americans suffer from some form of gastrointestinal disorder. In fact, as many as 45 million Americans have irritable bowel syndrome. There are many different kinds of GI disorders—and different ways to treat them. It can be a painful and disruptive way to live, and people often suffer for years without realizing the real source of the problem is digestive in nature. If you are experiencing chronic heartburn, bowel discomfort, persistent diarrhea, or severe cramping, you may have a serious digestive problem and should consult your doctor.

If you are someone who experiences digestive ailments, know there are plenty of ways to effectively address them through diet, exercise, and other natural methods. Gut health plays a critical role in our overall well-being, so making sure you take the steps to optimize your digestive health is imperative. Here are some common ailments, as well as strategies that can help alleviate the associated symptoms.

Dysbiosis

When harmful bacteria is dominant in the GI tract, the gut is in a state of imbalance, also known as dysbiosis. While the optimal solution is to achieve balance between beneficial and harmful bacteria, it can be a problematic situation for many people. Bloating is one of the more unpleasant symptoms, but this can be treated with probiotics.[1]

Acid reflux

Acid reflux is a condition in which stomach acid backs up into the esophagus, causing severe discomfort and, over time, damage to the esophagus.[2] Other symptoms include nausea, chest pain,  tooth erosion, bad breath, and trouble breathing or swallowing. There are a number of approaches a patient can implement, including weight loss, not overeating, emphasizing low-carb foods (which inhibits bacterial overgrowth caused by undigested carbs), minimizing carbonated drinks, and limiting alcohol and coffee intake.

Crohn’s disease

Crohn’s Disease is an inflammatory bowel condition thought to be caused by family history and genetics, though the precise causes are unknown. It’s a painful condition with symptoms that may include diarrhea, rectal bleeding, fever, weight loss, and abdominal pain. While anti-inflammatories are typically used to treat Crohn’s, there are several natural approaches that have worked for Crohn’s sufferers. Wild oregano oil is sometimes used to get rid of disease-causing bacteria and viruses, while probiotics can be helpful, taken in amounts high enough to have a therapeutic effect.[3]

Irritable bowel syndrome

IBS is a common problem among Americans, who may experience diarrhea, painful dry stools, or loose stools. Bloating is another problem commonly associated with IBS which, as mentioned, can be treated with probiotics found in live yogurt. Symptoms are generally treated through diet—with an emphasis on low-fat, high-fiber foods—and by avoiding dairy, alcohol, caffeine, and foods that tend to produce gas.

Diverticulitis

Diverticulitis is caused by small pouches formed in the colon. The condition occurs when these pouches become inflamed, which can cause severe abdominal pain and fever.[4] Since obesity is considered a major risk factor, exercise is usually indicated as a form of treatment. A severe attack may require treatment with antibiotics and a liquid diet that allows the colon to heal. This can also help prevent the need for surgery to treat or remove the impacted portion of the colon. Dietary modifications include an increase in vegetables, legumes, and whole grains.

Gallstones

Gallstones are hard deposits that form in the gallbladder, an organ involved in digestion. There are about 1 million new cases of gallstones diagnosed each year in the United States, according to the American Gastroenterological Association.[5] It’s a condition associated with high amounts of cholesterol or excessive waste in the patient’s bile.

Some gallstone patients have success treating gallstones by drinking apple juice or using apple cider vinegar to cleanse the system. Milk thistle, which is available in pill form, may also be effective in treating gallstones naturally. Studies have shown that regular exercise, such as running or walking, can help prevent the development of gallstones.

The millions of Americans who live with some form of intestinal disorder struggle with unpredictable pain and digestive problems. They are manageable conditions that are difficult to cure. However, a combination of natural treatment methods, diet, and exercise can make a significant difference for patients.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

References:

[1] https://plexusworldwide.com/sunnyshare/trust-your-gut/probiotics-bloating

[2] https://www.medicalnewstoday.com/articles/146619.php

[3] https://www.healthline.com/health/crohns-disease/alternative-treatments

[4] https://www.mayoclinic.org/diseases-conditions/diverticulitis/symptoms-causes/syc-20371758

[5] https://www.gastro.org/practice-guidance/gi-patient-center/conditions