"Conquering MRI Anxiety: Your Guide to a Stress-Free Scan"

 

Undergoing an MRI (Magnetic Resonance Imaging) scan can be an anxiety-inducing experience for many individuals. The combination of a confined space, loud noises, and the unknown can trigger feelings of claustrophobia and discomfort. There’s hope! Check out the following tips and options that may hopefully help alleviate anxiety and improve the overall MRI experience.

MRI Anxiety and its Consequences 

MRI anxiety is a reaction characterized by fear, nervousness, or discomfort before or during an MRI scan. Several factors contribute to this anxiety. The confined space of the MRI machine, known as claustrophobia, is a common trigger. Additionally, the loud noises produced by the machine, repetitive clicking or thumping sounds, can cause distress. The fear of the unknown, especially for individuals undergoing their first MRI, can also contribute to anxiety. MRI anxiety can have significant consequences for patients. It may lead to increased stress levels, and discomfort, and even prevent individuals from undergoing necessary medical imaging. Avoiding or delaying an MRI due to anxiety can hinder accurate diagnoses and appropriate treatment plans. Recognizing the impact of MRI anxiety is crucial in developing strategies to manage and overcome it.

Tips for Managing MRI Anxiety

Educate Yourself: Understanding the MRI procedure and the purpose behind it can help alleviate anxiety. Ask your healthcare provider or the MRI technologist to explain the process, including the duration, the sounds you may hear, and the expected sensations. Inquire with the MRI technologist if pamphlets and reading material are available. Ask away! 

Relaxation Techniques 

Practice relaxation techniques before and during the MRI scan. Deep breathing exercises, meditation, or progressive muscle relaxation can help calm your mind and body. You can learn these techniques from online resources or seek guidance from a healthcare professional. Be sure to do all deep breathing exercises before the MRI scan procedure and not during as this may alter your results. 

Distraction 

Some MRI facilities offer in-room entertainment or provide goggles to watch movies or TV shows. Focusing on something enjoyable can divert your attention from the MRI machine and reduce anxiety. Contact your imaging center to be sure in-room entertainment is an option.

Communication 

How about a quick chat with the tech? Inform the MRI technologist about your anxiety or claustrophobia. They are experienced in assisting anxious patients and can provide guidance and support throughout the procedure. They may offer helpful suggestions, such as using a mirror to see outside the machine or taking breaks during longer scans.

Sedation Options 

For individuals with severe anxiety or claustrophobia, sedation may be an option. Discuss this possibility with your healthcare provider, who can assess your situation and determine if sedation is appropriate for you. 

Open MRI 

In some cases, an open MRI machine may be available as an alternative to the traditional closed MRI. Open MRI machines have wider openings, which can help reduce feelings of confinement or claustrophobia. Consult with your healthcare provider to determine if an open MRI is suitable for your specific medical needs.

Supportive Companion 

Having a trusted friend or family member accompany you during the MRI can provide emotional support and help alleviate pre-MRI jitters. Their presence can offer reassurance and comfort throughout the process.

Practice Self-Care 

Engage in self-care activities leading up to the MRI. Get enough rest, eat well, and stay hydrated. Taking care of your overall well-being can contribute to a calmer state of mind. MRI anxiety is a common experience for many patients, but it can be managed effectively. By employing the above tips and options, you can alleviate anxiety and improve your MRI experience. Remember, open communication with healthcare providers and technologists, along with relaxation techniques, distractions, and support, are essential components in overcoming MRI anxiety. By addressing these concerns, you can ensure accurate diagnoses, appropriate treatment plans, and a more comfortable MRI journey.

SOURCE: July 7, 2023 by Jasmine Farrell, BlackDoctor.Org

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Breaking Bad Health Habits"

 

Quit smoking. Lay off the junk food. Stop being a couch potato. Don’t stay up too late. All of that sounds simple enough, but simple doesn’t always mean easy. You’ll need a good strategy to break some of those bad habits.

THINK ABOUT IT:

Knowing you need to change something usually isn’t enough motivation to do it. You may even think there’s a good reason you do it. For example, sometimes people who smoke feel like smoke breaks are the only times they can step away from their work during the day. And eating together is a way to bond with friends and family, so you may go along with the crowd instead of choosing healthier foods. But are those really good reasons? You can take a break and go outside without smoking. You can enjoy a meal with friends and make better food choices. A good way to get yourself going is to figure out what benefits you’ll get when you change your habits:

• You’ll feel better when you take care of your health.
• Your chances of certain diseases and conditions may go down.
• More activity and better foods can help you lose a few pounds and feel more comfortable in your clothes.
• Getting more sleep will give you more energy.
• If you smoke, you’ll save money, and your clothes, breath, and home won’t smell like smoke when you quit.

BREAK IT DOWN:

If the change seems overwhelming, start with small steps and goals. One way to do that is a trick from the business world called SWOT:

Strengths: What are you already doing right? What skills do you have?

• Are you a good cook who can make healthy, delicious meals?
• Are you good at scheduling, so you can make time to exercise?
• Who will support you in this? Friends, family, co-workers?

Weaknesses: What could get in your way?

• Do you put things off so you don’t have time to make healthy meals or go to the gym?
• Do you have a hard time sleeping because of stress?

Opportunities: What might help you break your bad habit?

• Can you join a club or support group?
• Does your workplace have a gym?
• Are there apps to help you plan your activities or track your progress?

Threats: Could things you can’t control throw a wrench into your plans?

• Does your work schedule constantly change?
• Do people around you try to pressure you to stick to your bad habits?

Plan how you’ll respond to these challenges. Take a minute and write your responses down to help you sort through it all.

SET SMALL GOALS:

Going cold turkey can be hard, so start small:

• Instead of not eating sweets, have one fewer snack each day.
• If you want to be more active, take a short walk after dinner each night.
• If you can’t sleep, set an alarm to remind you to turn off the TV, phone, or computer an hour before you want to go to bed.

Aim for things you’re pretty sure you can do. Small wins can keep you going.

SWAP BAD FOR GOOD:

It’s important to replace bad habits with good ones. Otherwise, you’re likely to fall back into your old routines. For example, people who quit smoking sometimes replace it with snacking. Having healthy choices around, like fruit, can help keep that from becoming a problem. If you turn off the computer in time to wind down and fall asleep, but replace it with your phone or the TV, that’s probably not going to help. (Light from a screen can keep you awake.) Instead, try meditating, writing in a journal, or reading a book.

A few other tips:

• Pick a new healthy habit you enjoy. If you hate running on a treadmill, chances are you won’t stick with it. If you don’t like broccoli, there’s no point in loading your plate with it.
• Change one habit at a time. Trying to do too much at once can make it so hard to know where to start that you don’t start at all. As you meet each goal, add another one.
• Don’t rush it. Chances are, you didn’t develop the bad habit overnight, so give yourself the time to develop the new one. It can take 2 to 3 months for a new routine to take hold.

TRACK YOUR PROGRESS:

Keep a daily record of the changes you make. If you haven’t met your goals for the week, think about what went wrong, then see what you might do better next week. If you’ve met your goals, give yourself a little reward. Seeing things add up, like your workouts or the days since you’ve had a cigarette, can motivate and encourage you.

FORGIVE YOURSELF:

Setbacks are normal. Don’t beat yourself up when you have one. Think back to when you first started, look at your daily record, and remind yourself of how far you’ve come. One slip-up doesn’t wipe all that out. Then pick up where you left off.

WRITTEN BY: Terri D'Arrigo, WebMD 

REVIEWED BY: Tyler Wheeler, MD, WebMD on September 22, 2021

SOURCES:

Joseph McNamara, PhD, assistant professor of psychology and interim division chief of medical psychology, division of medical psychology, department of psychiatry, University of Florida College of Medicine, Gainesville.

Melanie C. Austin-McCain, assistant professor and admissions coordinator, department of occupational therapy, New York Institute of Technology, Old Westbury.

Inger E. Burnett-Zeigler, PhD, assistant professor, department of psychiatry and behavioral sciences, Northwestern University Feinberg School of Medicine, Chicago.

American Heart Association: “How to Change Bad Habits and Live a Heart Healthy Lifestyle.”

American Psychological Association: “Making Lifestyle Changes That Last.”

West Virginia University: “Motivation to Change Your Health Habits.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"The Ups and Downs of Being Disconnected"

 

You brought your computer home from work “for 2 weeks” in March 2020 and stayed home for 2 years. Schools went virtual. Club meetings got canceled. Gyms closed. Friends and family became off-limits. Remember avoiding other people on the street? It’s gotten better since the outbreak, but we’ve remained in relative isolation far longer than expected. And that’s a little sad – and bad for us. Turns out avoiding a virus can harm your health, because togetherness and connection are foundations of our well-being. “We as humans are engineered by evolution to crave contact with other humans,” says Richard B. Slatcher, PhD, a professor of psychology at the University of Georgia. “This has been called the ‘need to belong,’ and it’s up there as a basic need with food and water.” Makes sense: Primitive humans who banded with others were more likely to find food, protect each other, and survive to pass along their genes, he says.

When we were suddenly thrust into isolation in 2020, social ties were already fraying. The book Bowling Alone came out 2 decades earlier. Author Robert D. Putnam lamented the decline in “social capital,” the value we get from connections and our sense of community support. The Atlantic ran a story called "Why You Never See Your Friends Anymore" months before any of us heard of COVID-19. The pandemic sped up those feelings of isolation. Even after getting vaccinated and boosted, many of us feel we’re not connecting as we would like. And for some, politics has deepened that divide.

Should we care? Yes, say the experts. Social relationships are strongly linked to health and longevity. A famous study published in 2010 in PLOS Medicine concluded that social connections were as important to health as not smoking and more impactful than exercise. That review, which drew on data from 148 studies, found that people with stronger social relationships were 50% more likely to survive over the 7.5-year follow-up (that is, not die from such causes as cancer or heart disease), compared to those with weaker ties. Evidence continues to come in. The American Heart Association published a statement this August saying social isolation and loneliness are associated with a 30% increased risk of heart attack and stroke.

“Given the prevalence of social disconnectedness across the U.S., the public health impact is quite significant,” Crystal Wiley Cené, MD, chair of the group that wrote the statement, said in a news release. The organization said data supports what we suspected: Isolation and loneliness have increased during the pandemic, especially among adults ages 18 to 25, older adults, women, and low-income people.

YOUR SHRINKING CIRCLE

In the first year of the pandemic, there was a slight uptick in loneliness and psychological distress and a slight decrease in life satisfaction, according to a 2022 study in the Journal of Epidemiology & Community Health. For about 1 in 4 people, social circles shrank, says study author Emily Long, PhD, “even after lockdown restrictions were eased.” When your circle shrinks, you tend to keep those closest to you – the people who probably are most like you. You lose the diversity in opinion and point of view that you might get chatting with someone in your pickleball league, say, or even a stranger. “Our exposure to diverse people, lifestyles, and opinions dropped significantly,” says Long. Many of us have seen ties with others weaken or sever altogether over disagreements about COVID restrictions and vaccinations. This happened with acquaintances, once-close pals, or family members as their views on hot-button topics came to the forefront – topics we may have avoided in the past to keep the peace. Some of these relationships may not be rebuilt, Long says, though it’s too early to say.

HOW TO MAKE BETTER CONNECTIONS ONLINE

Many of us jumped online for our social interaction. Did Zoom and Instagram and Facebook help us connect? Sure, in a way. “It might be more difficult at times, but people can establish meaningful relationships without being physically close,” says John Caughlin, PhD, head of the Communication Department at the University of Illinois Urbana-Champaign, who studies “computer-mediated communication.” It all depends on how you use it. Late-night “doom scrolling” is not relationship-building. But you can forge new or stronger connections via social media if you’re “treating each other as people,” he says. Here’s one way: Don’t tap a lazy “like” on a post, but instead leave a thoughtful comment that adds value to the conversation. Maybe chime in with your experience or offer words of support. Give a restaurant recommendation if they’re traveling. But remember that social media became a minefield during the pandemic, Caughlin says. People blasted out their views on staying home, vaccinations, and masks. You quickly learned who shared your views and rethought your relationship with others. It’s tempting to view social media as a scourge. But that may just be our inherent panic-button reaction to newish technology, Caughlin says. Surprisingly, overall research – and there has been a lot – has shown that social media has little impact on well-being, he says. A recent meta-analysis from Stanford University on 226 studies from 2006 to 2018 looked for a link between social media use and well-being. What they found: zero. Some studies show a link between social media and anxiety and depression, true, but that may be because those who have depression or anxiety are more likely to spend more time on social media as a way to distract themselves.

MAKE SOMEONE HAPPY, INCLUDING YOU

Does this sound familiar? You tend to keep up with friends as a social media voyeur rather than, say, calling, texting, or meeting face-to-face. If that sounds like you, you’re not alone. But if you reverse course and start reaching out again, it’s likely that both you and the other person will benefit. New research from the American Psychological Association on nearly 6,000 people found that when someone reaches out to us – even if it’s with a quick text – we deeply appreciate it. The study was not only about the pandemic, but researchers say that the results could help people rebuild relationships, especially if they’re not confident about trying. At the same time, Slatcher, the Georgia professor, notes that more screen time “is not the solution” to loneliness or separation. “All the work out there has shown that social media use isn’t associated with people being happier or less depressed,” he says. According to Slatcher, the two key parts of building and maintaining relationships are:

• Self-disclosure, which means sharing something about yourself or being vulnerable by letting others know personal information.
• Responsiveness, which simply means reacting to what someone is saying, asking follow-up questions, and maybe gently sharing something about yourself, too, without taking over the conversation.

These happen in person all the time. On social media, not so much.

“Both men and women feel happier when they feel emotionally close with another person, and that’s more difficult to do online,” Slatcher says. Turns out the strongest connections – those best for your well-being – happen when you put the phone down. 

A SURPRISING BRIGHT SPOT IN PANDEMIC CONNECTION

We felt more divided than ever during the pandemic, something affirmed by Pew research. By some measures, Americans have the lowest levels of social trust since World War II, says Frederick J. Riley, executive director of Weave: The Social Fabric Project at The Aspen Institute. If neighbors within a community don’t trust each other, they can’t trust society at large. But it’s not all bad news. Researchers have seen connections within communities get stronger during the pandemic, Riley says. These are the people who run errands for elderly neighbors, donate supplies and clothes, set up family-friendly meetups, build community gardens, and more. The “we’re all in this together” mindset arose early in the pandemic, Long and colleagues found. A meta-analysis in 2022 in Psychological Bulletin found that there’s been more cooperation among strangers. This may be due to greater urbanization or living alone – distance from our close-knit crew forces some to cooperate with others when they wouldn’t otherwise. This, too, is healthy: A sense of belonging in your community, or “neighborhood cohesion,” as a 2020 study from Canadian researchers points out, has been linked to a lower risk of strokes, heart attacks, and early death. It also helps with mental health. You can tap into this by, say, volunteering at your child’s school, attending religious services, joining a fitness group, or going to festivals in your city. These deliver a sense of identity, higher self-esteem, and can lower stress and make you feel less lonely, the study authors say. It also fosters a sense that we can make meaningful change in our towns. Certainly, we’ve all been arguing a lot these days – gun control, abortion, politics. Riley says deeper issues, such as a sense of community safety and creating a better place for kids to grow up, help us transcend these hot-button issues. Sharing goals brings people together, he says, and that’s fueled by that innate urge for connection and togetherness. “I am really optimistic for what the future will hold,” he says. “We’ve been in this place [of social distrust] before, and it’s the people in local communities showing that anyone can stand up and make the place they live in better.”

BY: Jessica Migala, WebMD, September 16, 2022

SOURCES:

Richard B. Slatcher, PhD, professor of psychology, University of Georgia.

Emily Long, PhD, research fellow, Social and Public Health Sciences Unit, University of Glasgow.

John Caughlin, PhD, Communication Department chief, University of Illinois Urbana-Champaign.

Frederick J. Riley, executive director, Weave: The Social Fabric Project, The Aspen Institute.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"How to Manage Your Pain Through the Day?"

 

STAY ACTIVE: Simple things like regular activity can make a big difference. Try walking, water aerobics, or yoga. They can ease joint pain and help with balance, flexibility, and strength. Aim for 30 minutes 3 or 4 days a week, even if it’s something light like stretching or gardening. Work with your doctor or physical therapist to make the best plan for you.

SLEEP WELL: When you get a good night's rest, you feel better, and your body can fight pain more easily. When you don't, your pain can be worse. A bedtime routine can help you get the rest you need: Try to go to bed at the same time and wake up at the same time. Don't read or watch TV in bed. Skip the nap. Have a quiet, comfy bedroom that makes you want to sleep. If your pain keeps you awake, talk with your doctor about medications that can help.

ASK FOR HELP AT WORK: Some days, your pain may make your job harder. Because of the Americans with Disabilities Act, your employer should make changes to make it easier for you. Maybe you can work from home some days or take longer breaks. It might also help to have a more comfortable desk or chair.

TAKE YOUR MEDICINE: Your doctor may give you drugs to help with pain and maybe sleep, too. Make sure you know what they do and how much you’re supposed to take. If you have side effects or don't want to do the things you normally like to do, see your doctor.

FIND THINGS YOU LIKE TO DO: Keep your mind off the pain by getting involved with activities that are pleasant distractions. You might try things like coloring, painting, or easy crafts. Or you could ask friends to play card games or test your skills with crossword or jigsaw puzzles. If you like being outdoors, maybe gardening is for you.

PREPARE FOR FLARE-UPS: Once in a while, your pain will flare: Have a plan for what you'll do when it happens. Maybe that means changing your activity level or your medication or using heat or cold packs. Keep a list of what triggers your flares and ask your doctor for tips to help you manage them when they happen.

EAT HEALTHY: What you eat affects how you feel. So, a balanced diet can help your body be at its best to fight your pain. Eat lots of fruits and vegetables, whole grains, and lean proteins. Try to avoid processed foods and things high in sugar, salt, and fat. Drink plenty of water. Your doctor or a nutritionist can help you come up with a menu of healthy meals.

RELAX: It's easy to be stressed when you’re dealing with chronic pain. Find ways to help yourself de-stress to help manage the pain. Slow, deep breathing, meditation, guided imagery, and hypnosis may help you. Ask your doctor how they might work for you.

PACE YOURSELF: There are times when you have lots of energy and feel like you can keep going. Other days, your energy is low, and pain is high. Learn when to say when and take breaks when you need them. Prioritize your tasks so if things don't get done, it's no big deal. Break large jobs down into small parts. Go back and forth between easy things and those that take a little more work. Ask for help when you need it. 

TALK TO FAMILY AND FRIENDS: Make sure your family and friends know how you feel. You might be sad, angry, or frustrated about how pain has changed your life. Share those feelings and let people know how they can help.

FIND A SUPPORT GROUP: It's great to have family and friends to talk to, but it may help to join a support group with people who also have chronic pain. Look for a group that helps members find good coping methods. The best ones celebrate members' successes instead of dwelling on the negatives of being in pain. There are groups that meet in person and ones that meet online. Ask your doctor for help finding one or contact the American Pain Society.

QUIT SMOKING: Smokers are much more likely to have back pain, as well as joint pain and stomach pain. Smoking can also make you much more sensitive to pain in general because it can affect how your body heals. If you need help quitting, your doctor can help.

SET REALISTIC GOALS: You can do things to enjoy each day. Figure out the things you'd like to get done that you know you can accomplish. Work slowly to achieve them. Don't worry if you have setbacks. You'll get back on track when you have more energy.

MEDICALLY REVIEWED BY: Tyler Wheeler, MD, WebMD on November 23, 2020

SOURCES:

American Chronic Pain Association: "APCA Resource Guide to Chronic Pain Treatment," "Living with Pain."

Arthritis Foundation: "Tips for Managing Chronic Pain," "Sleep and Pain."

UW Health: "Coping With Your Chronic Pain."

Cleveland Clinic: "Living with Chronic Pain," "Read This If You Are a Smoker Who Struggles With Chronic Pain."

UpToDate: "Overview of the treatment of chronic non-cancer pain."

Swedish Medical Center: "Importance of Sleep When Living With Chronic Pain."

Kaiser Permanente: "How to Live Better with Chronic Pain."

MayoClinic: "Fibromyalgia Pain: Options for Coping."

Job Accommodation Network: " Accommodation and Compliance Series: Employees with Chronic Pain."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“The Truth About Exercising and Aging”

 

CAN THE EXCUSES: Just Get Moving! You can come up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health. 

I’M JUST TOO OLD: Exercise is good for just about everyone, including older adults. Even moderate amounts of physical activity can have a big impact. Talk with your doctor first, of course. If you’ve been inactive, take it easy as you get started, say, 5-10 minutes of moderate activity each day. 

I JUST NEED TO TAKE IT EASY: It’s not your age that has you feeling the need to rest -- it’s that you’re not moving. Even older adults with serious health problems -- heart disease, diabetes, arthritis, and others -- can live better lives by getting up and moving. 

I DON’T THINK MY HEART CAN TAKE IT: The more you do to stay active as you age, the lower your chances are for things like heart attack and stroke. Your doctor can tell you what type of exercises are best, and for how long you should do them. You’ll probably shoot for 150 minutes of moderate aerobic activity a week, like a brisk walk or an easy bike ride. Mowing the lawn or a heavy cleaning session counts, too. And you don’t have to do them in 30-minute chunks. 

I DON’T MOVE LIKE I USED TO: Exercises that promote flexibility are in a group of four cornerstone movements (along with those that improve endurance, strength, and balance) that you should probably work on. That stiffness can be alleviated with, for example, stretching exercises that target hips, legs, shoulders, your neck, your back … anywhere. Yoga can help, too. Take it easy, though, and don’t stretch so far that it hurts. 

I’M AFRAID OF HURTING MYSELF: To be safe, check with your doctor first, especially if you’ve been inactive or have health problems. Your doctor knows what you need and what you can do. Experts say those just starting out should begin slowly with low-intensity exercises. Drink plenty of water, listen to your body, warm up before your workout, and cool down after it. 

I AM WHAT I AM: A recent study suggests that certain exercises -- like riding a stationary bicycle -- actually slow cell decline that can happen as you age. In other words, it’s never too late to reap the benefits of exercise. No matter how old you are, how inactive, or how out of shape you have been for however long, exercise can be provide lots of help for lots of things. 

I DON’T LIKE EXERCISE: Being physically active doesn’t necessarily mean pushing around big weights at the gym or going for a 10-mile run. Do things that you enjoy and that will keep you at it. You could work in the yard, walk with friends, work in the garden (lifting and bending are great for flexibility and strength), or take a bike ride. Mix things up every so often, too, so you don’t get bored. 

I DON’T HAVE AN EXERCISE BUDDY: Having a partner or getting into a group helps. Studies show that supervision and support can help you stay focused and feel good about what you’re doing. Buddies can really help if you’ve been inactive for a while and you’re cranking things back up. Some people do prefer to go solo. If you’re not one, find a group in your community. You can find one online, or your doctor can help you. 

I DON’T HAVE THE TIME: A full schedule -- because of babysitting the grandkids, other family obligations, housework, etc. -- often is cited as a reason to skip exercise. When you think about all the benefits of regular physical activity, and the minimum time required (150 minutes a week of moderate aerobic activity), the answer is clear: If you want to stay healthy, you can find the time. 

MY HEART’S FINE: It’s not just about your heart. Regular exercise also helps your lungs, muscles, and your entire circulatory system. It’s about benefits that can include lower blood pressure, better bone and joint health, and less chance of things like colon cancer and diabetes. 

I DON’T WANT TO FALL: Falling can be a problem for older adults. But with regular physical activity, including exercises that promote proper balance -- exercises that you can do almost anytime, anywhere -- you can help prevent the falls that hurt so many older adults. Your doctor can point you in the right direction. 

I WORRY MORE ABOUT MY BRAIN: Exercise is great for your brain. Experts say not only can exercise help you stave off mental health issues like depression and anxiety, it can also help you stay on task and be better able to move from one to-do item to the next. Healthy body, healthy mind. 

REVIEWED BY: Carol DerSarkissian, MD, WebMD on January 20, 2021 

SOURCES:

World Health Organization: “Physical Inactivity: A Global Public Health Problem.”

CDC: “Physical Activity and Health: A Report of the Surgeon General.”

National Institute on Aging: “How Exercise Can Help You.”

National Institute on Aging: “Exercising with Chronic Conditions: Heart Disease, Diabetes, Arthritis, and Osteoporosis.”

Postgraduate Medical Journal: “Physical activity is medicine for older adults.”

American College of Cardiology: “Regular Exercise Prevents Heart Disease in Elderly Adults.”

American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids.”

National Institute on Aging: “Overcoming Barriers to Exercise: No More Excuses.”

National Institute on Aging: “Exercise and Physical Activity: Getting Fit for Life.”

National Institute on Aging: “Flexibility.”

National Institute on Aging: “Yoga and Older Adults.”

National Institute on Aging: “How to Stay Safe During Exercise and Physical Activity.”

Cell Metabolism: “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.”

The New York Times: “The Best Exercise for Aging Muscles.”

Frontiers in Endocrinology (Lausanne): “Aging Hallmarks: The Benefits of Physical Exercise.”

National Institute on Aging: “Activities for All Seasons: Fun Ideas for Being Active All Year.”

The Journal of the American Osteopathic Association: “Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students.”

BMC Geriatrics: “Regular group exercise contributes to balanced health in older adults in Japan: a qualitative study.”

Journal of Physical Activity & Health: “Predicting adherence of adults to a 12-month exercise intervention.”

Gerontology & Geriatric Medicine: “Barriers, Motivations, and Preferences for Physical Activity Among Female African American Older Adults.”

U.S. Department of Health & Human Services: “Physical Activity Guidelines for Americans (second edition).”

National Institute on Aging: “Balance.”

U.S. Department of Health & Human Services: “Older Adult Health Facts.”

National Institute on Aging: “Feel Down? Get Up! Emotional Benefits of Exercise.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Working Out When You're Over 50”

 

YOU NEED EXERCISE NOW MORE THAN EVER: Let's face it: A 50- or 60-year-old body isn't the same as a 20-year-old one. You won't be able to do the same things -- nor should you. But exercise is key to your independence and a good quality of life as you age. So, what do you need to think about to be healthy without hurting yourself?

WHAT EXERCISE DOES? You lose muscle mass as you get older, and exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

TYPES OF EXERCISE: Young or old, everyone needs different kinds. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

CHOOSE THE RIGHT ACTIVITIES: Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you'll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

WALKING: Simple and effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It's easy to work into your day. You can go solo or make it social. At a moderate pace, you'll get exercise and still be able to chat with a friend or group.  

JOGGING: If you like to sweat a bit more when you exercise, try jogging to get your heart rate up. As long as you take it slow and steady, wear the right shoes, and take walking breaks, your joints should be fine. Soft surfaces, like a track or grass, may also help. Pay attention to your calves and hips, with extra stretching and strengthening to lessen your chance of injuries.

DANCING: It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you're doing exercise. 

GOLFING: Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing uses your whole body, and it requires good balance -- and calm focus. If you carry or pull your clubs, that's even more of a workout. But even using a cart is worth it. You're still working your muscles and getting in steps along with fresh air and stress relief.

CYCLING: It's especially good when you have stiff or sore joints, because your legs don't have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there's resistance, you're strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

TENNIS: Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, especially in your arm, low back, and neck. Play doubles for a less intense, more social workout.

STRENGTH TRAINING: Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility. It'll make things like carrying groceries and climbing stairs easier. You can join a gym, but you don't have to. Digging and shoveling in the garden counts, too!

SWIMMING: You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.

YOGA: Actively holding a series of poses will stretch and strengthen your muscles, as well as the tendons and ligaments that hold your bones together. Mindful breathing makes it a kind of meditation, too. Yoga can help lower your heart rate and blood pressure and relieve anxiety and depression. Check out different styles and classes to match your level of fitness and what appeals to you.

TAI CHI: This quiet exercise is sometimes called "moving meditation." You move your body slowly and gently, flowing from one position to the next, while you breathe deeply. Not only is it good for balance, it can also improve bone and heart health. It may help ease pain and stiffness from arthritis. It might even help you sleep better.

HOW MUCH? If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms. Generally speaking, the more you exercise, the more benefit you get. And anything is better than nothing.

START SLOW: This is especially important if you haven't been exercising for a while or when you're starting some new activity that your body isn't used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

WHEN TO CALL YOUR DOCTOR: Chest pain, breathing problems, dizziness, balance problems, and nausea when you exercise could be warning signs. Let your doctor know sooner, rather than later. Your body isn't going to recover as fast as it used to. If your muscles or joints hurt the next day, you may have overdone it. Dial it back and see what happens. Check with your doctor if the pain continues.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on August 02, 2021

SOURCES:

National Institute on Aging: "Exercise and Physical Activity."

Family Doctor.org: "Exercise and Seniors."

American Family Physician: "Physical Activity Guidelines for Older Adults."

World Health Organization: "Physical Activity and Older Adults."

NHS Choices: "Physical activity guidelines for older adults," "'Want to live longer? Try racquet sports', recommends study."

MedlinePlus: "Exercise for Seniors."

CDC: "Five Minutes or Less for Health Weekly Tip: Be Active," "Health Benefits of Water-based Exercise."

AARP: "Running After 50: You CAN Do It!"

Runner's World: "Mastering Running as You Age."

Journal of Aging Research: "Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review."

Age and Ageing: "Dance-based aerobic exercise may improve indices of falling risk in older women."

Time: "Why Dancing Is the Best Thing You Can Do For Your Body."

Harvard Medical School, Department of Neurobiology, On the Brain: "Dancing and the Brain."

Harvard Health Publications: "Golfing can be good for you if done correctly," "The top 5 benefits of cycling."

We Are Golf: "Fitness Benefits."

NPR: Shots: "Take A Swing At This: Golf Is Exercise, Cart Or No Cart."

British Journal of Sports Medicine: "Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80306 British adults," "Health benefits of tennis."

Victoria State Government, BetterHealth Channel: "Tennis – health benefits."

Growing Stronger: Strength Training for Older Adults, CDC, 2002.

University of Texas at Austin, College of Education, .edu: "Making Waves: The benefits of swimming on aging populations."

Journal of Sports Medicine and Physical Fitness: "The effect of a water exercise program on bone density of postmenopausal women."

Swimming World: "10 Hidden Benefits of Swimming."

National Center for Complementary and Integrative Health: "Yoga: In Depth."

Go4Life: "Tai Chi," "Improve Your Endurance."

Quality of Life Research: "The water exercise improves health-related quality of life of frail elderly people at day service facility."

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.