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Healthy Boundaries in Recovery

January 13, 2022 By Leave a Comment

Boundaries are important in any relationship, but they become especially important when you are in recovery from addiction or other mental health conditions. Today, we’re taking a look at the importance of healthy boundaries in recovery and how to set and enforce them. 

What are Healthy Boundaries?

Boundaries are physical, mental, and emotional limits set to protect yourself and others in a relationship. They help us define who we are while allowing others to be who they are. Boundaries also keep you from being taken advantage of or manipulated. 

Boundaries, like anything else, can be unhealthy. Unhealthy boundaries may include abandoning your personal beliefs or values for acceptance, establishing new relationships without considering how they will affect your recovery, and trusting no one or everyone. Knowing the difference between healthy boundaries and unhealthy boundaries is essential to maintaining your recovery. 

Healthy boundaries basically look like the opposite of unhealthy boundaries. Healthy boundaries include:

  • Carefully evaluating the benefits and drawbacks of each relationship
  • Maintaining your personal beliefs and values regardless of other’s opinions
  • Saying no to gifts, favors, and actions that do not support your recovery
  • Clearly and respectfully expressing what you need or want
  • Developing appropriate trust with others
  • Treating yourself with respect and kindness

Now that you know what healthy boundaries look like it’s time to set the boundaries you need and implement them. Key emphasis on the implementation of these boundaries. Boundaries do no good if you don’t enforce them. Setting and enforcing boundaries looks like this:

  • Establishing a self “bill of rights” such as a right to your own thoughts, emotions, values, and beliefs and right to express how you want to be treated
  • Identifying sobriety risk factors including obvious ones like avoiding a bar if you are an alcoholic and less obvious triggers like watching a football game with friends
  • Setting the boundaries based of your bill of rights and recovery risk factors
  • Enforcing the boundaries and remaining accountable
  • Respecting other people’s boundaries

Need more support in  your addiction recovery? We can help. Call 662-282-4226 to schedule a visit. 

Filed Under: Health News, Mental Health, Wellness Tagged With: , , ,

Ditch the New Year’s Resolutions and Choose Healthy Habits Instead

January 4, 2022 By Leave a Comment
Ditch the New Year's Resolutions and Choose Healthy Habits Instead

Happy New Year and hello, 2022! Can you believe a new year is here again? While we’re still processing 2020 and 2021, another year has rolled upon us, and with it more plans for this to finally be the year you stick to your new year’s resolutions. Great news! We’re here to help you do just that in today’s blog.

Stick to Your New Year’s Resolutions…by Ditching Them!

The reason most of us can’t stick to our new year’s resolutions is that we set the bar too high when we make them. For instance, setting a resolution of losing fifty pounds isn’t unrealistic but it is overwhelming without realistic goals set to get there. Instead of setting resolutions we recommend focusing on setting healthy habits that will ultimately help you reach those lofty resolutions.

Healthy Habits and How to Make Them Routine

According to Healthline, it takes anywhere from eighteen to 254 days to create a new habit and around 66 days for the habit to become automatic. So don’t give up if it takes you longer than two and a half weeks to make your habit stick. The best way to do this is to set small habit goals you can actually keep. 

The very first step you should take to reach your goals is to get out a notebook and pen and write your goals down. Multiple studies have shown that writing down your goals brings more success in reaching them. We recommend keeping a journal so you can track your changes and results. Next, add your goals to your daily schedule. All smartphones come with a calendar option that you can use to set reminders and even schedule your goals for your day. Much like simply writing down your goals, adding them into your daily schedule makes it more likely you’ll stick to them.

We’ll stick to weight loss goals for example. First, you don’t want to just set a goal to lose x amount of pounds. There are plenty of ways to lose weight including unhealthy ways like fad diets and dangerous weight loss drugs. While not all weight loss drugs are “bad” even some of those prescribed by a healthcare provider have some not so enjoyable side effects. People who use fad diets and weight loss medicine to lose weight tend to gain that weight back as soon as they stop the diet or drug. 

The best way to lose weight and keep it off is to change your diet and lifestyle. That seems like another one of those lofty resolutions that are impossible to achieve but the truth is, you can change your lifestyle and diet by making small attainable changes that add up in a big way. If part of your weight problem is that you are inactive, set a small goal to start walking or performing another physical activity for 30 minutes a day, two to three times per week. Once your new physical activity becomes routine for you, you can increase your activity goals. 

If you need to make changes to an unhealthy diet, start with one change at a time like cutting out refined sugar and replacing it with healthy options like honey. Cutting out processed sugar will result in weight loss which will encourage you to stick to your new healthy habit and keep going with new goals like adding one more serving of vegetables to your weekly diet. 

One healthy habit we recommend for all of our patients is the habit of visiting your healthcare provider for checkups even when you are not sick. Wellness visits keep you healthy with important screenings and exams that inform your provider about the current state of your health. Screenings performed during these visits provide early detection of serious conditions and diseases.

Can’t remember the last time you visited your Mantachie Rural Healthcare provider for a checkup? There is no better time than right now to schedule your next visit. Click here to schedule your appointment!

Filed Under: Diet and Nutrition, Health News, Wellness Tagged With: , , ,

Diabetic Living’s No-Bake Cheesecake

December 20, 2021 By Leave a Comment
Diabetic-Livings-No-Bake-Pumpkin-CheesecakeDownload
Filed Under: Diet and Nutrition, Health News, Uncategorized

7 Tips to Avoid a Blue Christmas

December 16, 2021 By Leave a Comment
avoid a blue Christmas this year.

Family dinner tables filled with cheer and laughter abound in holiday advertisements. Even your favorite sit-com or drama will likely include some version of a happy holiday scene to end the season. For some of us, the holidays bring or increase stress, depression, anxiety, and other mental health issues. And if you experienced mental health concerns prior to the holidays, these last two months of the year can make you feel even worse. We can’t offer a prescriptive answer to solve all your holiday woes, but we can make a few suggestions to ease the burden and help you avoid a blue Christmas this year.

Check-in With Your Therapist

If you’re in therapy, the holidays aren’t the time to skip appointments. It’s tempting with all the busyness of the season to push back that appointment until after the first of year. Don’t. If you haven’t met with a therapist lately, the holidays are a great time for a check-in. Even if you’ve never met with a therapist, the holidays are a perfect time to connect with a therapist to talk about how this season affects you, how to avoid a blue Christmas, and how you can manage your mental health during this time.

Real vs Perfect

Only television shows and stock photos have perfect families. No matter what you see on social media, your friends and family aren’t living a perfect life. It’s easy this time of year to reflect on the past twelve months or even where you are in life and experience negative emotions if you haven’t hit all the goals you set for yourself. Help yourself move out of that zone by setting a small goal related to your larger goal. For instance, if you want to find a better job, start by working on your resume.

Prioritize Activities

The holidays are stuffed full of activities from get-togethers to ice skating to cookie decorating. Want to know a secret? You don’t have to do them all. How many activities can you physically and mentally manage? Which of the scheduled activities are most important to you? If certain activities or expectations dredge up painful memories or trauma, it’s okay to skip those or at the very least plan some self-care activities before and after. 

Sit in the Sunshine

Not only can the holidays bring painful memories, but they happen during the time of the year with the least amount of sunshine. Lack of sun itself can cause depression. Schedule some outdoor activities during daylight hours. If possible, move your workstation near a window. More lights in your home, even those on your Christmas tree, may help avoid a blue Christmas too.

Budget for Gifts

The smile on a loved one’s face when they open your gift is priceless, until the credit card bill comes due in January. If you’re concerned about the cost of giving gifts this holiday season, talk to your family about drawing names instead of giving to everyone or doing a Christmas ornament swap. You may choose to give homemade gifts or donate to a charity in someone else’s name instead. Be creative, but most of all stick to a budget. If you won’t be able to give gifts this year, be honest with your family and friends. It’s been a hard 18 months for everyone.

Self-Care

The buzz-word conjures images of spa days or weekends spent watching Netflix and eating chocolate, but it can be as simple as staying in one night and going to bed early. Plan time for shopping and cooking so you’re less stressed as holiday gatherings arrive. Remember #3 above. By prioritizing your events, you’ll have time to spend doing the things you enjoy and preparing for the events you’re looking forward to attending.

Stay Healthy

Don’t forsake your exercise and healthy eating habits. You’ve worked hard all year to be both mentally and physically healthy, don’t stop now. Part of self-care means keeping your exercise routine and not eating every dessert and dip that comes your way this season. On days when you aren’t getting together with friends, plan healthy meals at home. Keeping your routine adds comfort to your days even when you’re not feeling your best.

Filed Under: Health News, Mental Health, Uncategorized Tagged With:

5 Keys to Managing Your Diabetes During the Holidays

December 2, 2021 By Leave a Comment
5 Keys to Managing Your Diabetes During the Holidays

Christmas carols, family gatherings, plus delicious food combine for a Christmas season to remember. That last element — all the delicious food– trips up patients with diabetes every holiday season. Not only can foods rich in sugar sabotage your diabetes management but eating meals during odd times may also interfere in your efforts to control your sugar. We’ve compiled a few tips to make managing your diabetes during the holidays easier than ever.

Start Here: Your Diabetes Educator

Before the holidays schedule an appointment with your diabetes educator to discuss how you expect the holidays to look, what challenges you may face, and how you can create a plan to manage your diabetes during the holidays. Erica Witcher on our staff is a Certified Diabetes Educator and Registered Dietitian. If you don’t already have a diabetes educator on your medical team, make an appointment with Erica today. Patients at Mantachie Rural Health Care may meet with Erica during their regular appointments for no extra charge.

Don’t Skip Meals

A big dinner scheduled for 4 p.m. tempts all of us to skip lunch and mid-afternoon snacks. After all, we don’t want to be so full we’re not hungry for the big spread. Skipping meals, however, can make managing your blood sugar even more difficult. Go ahead and eat your usual breakfast and lunch, or if a late lunch is the big meal, plan to eat something during your normal dinner time. Managing your meal schedule keeps your sugar levels in check so you’re not experiencing highs and lows that can ruin your holiday.

Try the Green Stuff, It’s Delicious

Carbohydrates reign supreme during Christmas celebrations. From the cornbread dressing and cranberry jelly to pumpkin pie and sweet potatoes, it’s a sugar bug’s dream come true. You don’t have to avoid all the sugar during every gathering this holiday season, but do balance your plate with low-carb foods as well. Salad, broccoli, and spinach add color, flavor, and balance to your meal. Plus these foods keep you full longer so you’ll be less likely to swoop back through for another helping of Uncle Joe’s famous chocolate cobbler. It’s all part of managing your diabetes during the holidays.

Sample instead of Splurge

Your sister-in-law’s delicious dressing may only grace the table twice a year: Thanksgiving and Christmas. You don’t have to miss out because you have diabetes, but you should pay attention to portions and how many items you sample. Try one or two tablespoons of those carb-heavy foods then add some protein and non-starchy vegetables to your plate. Instead of filling your dessert plate with a full serving of everything, choose one dessert and savor every bite by eating it slowly.

Stretch Your Legs

Work parties. School parties. Friend parties. Family parties. It seems like every day in December has a party attached to it. Don’t forget your gym party — by party we mean your regular trips to the gym or walking track. It’s easy to let exercise slide during the holidays. There’s a reason January is the hottest month for new fitness subscriptions every year. Part of sticking to your regular schedule means continuing your normal workout routines throughout the week. You can even add some movement to all those events you have scheduled. Take a walk around the neighborhood or have a dance-off after dinner.

For more help, request an appointment with our Certified Diabetes Educator.

Filed Under: Diabetes, Health News, Uncategorized

American Diabetes Association Celebrate Removal of Medicare Requirement that Delayed Access to CGMs

November 23, 2021 By Leave a Comment

The American Diabetes Association and diabetes patients across the country are celebrating a recent change to a Medicare requirement that delayed access to continuous glucose monitors (CGMs) for many patients with diabetes. Before July 18, 2021, Medicare patients with diabetes had to stick their fingers at least four times a day to qualify for coverage for a CGM. This requirement prevented many patients who could benefit from a CGM from access to the technology. 

Advocate teams for the American Diabetes Association (ADA) worked closely with the Centers for Medicare and Medicaid Services (CMS) to remove the finger-stick requirement. The ADA has championed the removal of this requirement for many years. Considering one in five Medicare beneficiaries also have diabetes, the removal of this barrier makes a considerable difference for the community of patients with diabetes.

What is a Continuous Glucose Monitor?

A continuous glucose monitor delivers real-time, “dynamic” information about blood sugar levels to patients with diabetes. This technology has led to better management of diabetes and overall improved health outcomes. 

How Newly Qualified Patients Get Coverage

Newly qualified individuals with diabetes now only need to undergo a simple, no-finger-stick approval process to get coverage for a CGM. Out-of-pocket costs depend on a variety of factors including the type of Medicare plan you have and where you choose to purchase your CGM. Talk with your healthcare provider and Medicare representative to find out what if any out-of-pocket costs you may incur. 

Mantachie Rural Health Care is thrilled about new access to coverage for this groundbreaking and life-changing technology. If you are a patient with diabetes and would like to learn more about getting coverage for a CGM, contact us today to schedule a time to talk with your provider. 

Filed Under: Diabetes, Health News Tagged With: ,

How Vacations Help You Stay Healthy…Plus Ideas for Relaxing Staycations!

November 16, 2021 By Leave a Comment

Ah,  vacations. Seems like we’re all constantly dreaming of our next getaway. Turns out there’s a good reason for wanting more time off or away. Science says vacations help you stay healthy, even staycations have their benefits! Here’s how:

Vacations relieve stress.

The pressures of everyday life can set off stress hormones including cortisol and epinephrine. Over time, these same hormones can lead to depression, weight gain, poor sleep habits, and other serious health problems. 

Getting away makes you feel happier.

You know how you instantly get in a better mood the minute you hit the road to begin a vacation? That feel-good mood often carries on for weeks after as a post-vacation buzz. The key to staying happy is about how often you get away rather than how long. 

Time off improves your heart health.

Taking time off from work can reduce your risk of coronary artery disease, better known as heart disease. According to WebMD, one study shows that time off for a staycation is linked to lowered blood sugar levels and higher levels of good cholesterol. 

Vacations bring better sleep.

Plan your trip in advance for better sleep before, during, and after your vacation. Take advantage of the break from everyday chores and responsibilities and get in as many naps and late sleep as possible. 

Getaways help you recharge your energy and focus.

Having trouble concentrating at work? It’s time for a vacation. Even a staycation can leave you re-energized and ready to tackle any task coming your way.

Time off strengthens your immune system.

Remember those stress hormones we mentioned earlier? Those hormones can also weaken your immune system, leaving you more susceptible to infections and other illnesses. Taking a break helps keep those hormones in check.

Vacations help you live longer.

From reducing your risk of infections and conditions like heart disease to lowering your stress level, time off or away from the everyday routine can lengthen your lifespan. 

Trips strengthen relationships.

Studies have shown that couples who travel together are happier than those who don’t and are both individually more physically and mentally fit than others. If your relationship with your spouse or another loved one could use room for improvement, try traveling together for the ultimate bonding experience. 

Relaxing Staycations

We get it. There isn’t always room in the budget to save up for a vacation. Good thing there are plenty of staycation ideas that are fun, relaxing, and still offer a break from everyday life. Here are a few of our ideas:

  • Visit your local and state parks. We promise there is a state park within a short driving distance of your hometown. And if it’s still too far, pack a picnic and head to your favorite local park to spend the day basking in the sunlight and feeding ducks. In North Mississippi, try your hand at disc golf at Tombigbee State Park just south of Tupelo or canoe Bear Creek or hike a trail at Tishomingo State Park in Tishomingo County. Camp out at Trace State Park in Belden or hit the highway to Holly Springs for a fun day at Wall Doxey State Park. Wall Doxey and JP Coleman, located at the northeasternmost tip of Mississippi are especially fun for boaters. 
  • Host a backyard campout. Invite a few friends or keep it just the family. Leave the household responsibilities inside, gather your camping gear, and head out back to set up camp. This is possibly the easiest camping trip you’ll ever take because everything you need is already there! You may think your backyard isn’t far away enough but just getting outside improves your mood and your health. 
  • Plan a no-connection day or weekend. Tell your friends and loved ones that you’re cutting ties with all things digital for a day or a weekend if you can swing it. Spend the day reading a book, practicing a hobby, or channeling your creative side. We know you may need to check your phone occasionally for missed calls or texts, but keep those phone checks to a minimum. Simply unplugging for a while can help you recharge and refocus.
  • “Tour” a nearby town. Mississippi and all of the great states that make America have a slew of amazing little towns that are full of surprises. Pick a nearby town on the map and start researching things to do, places to eat and shop, and other fun adventures. New Albany is a great place right here in North Mississippi that offers unique shopping and eating opportunities along with fun outdoor activities like the Tanglefoot Trail. Or you can travel a little closer to Tupelo, North Mississippi’s cultural hub and home of the King of Rock n Roll. Dine on some of the best food in the state, visit the Elvis Presley Museum and Birthplace, and spend some time at Veterans or Ballard Park. 
Filed Under: Health News, Mental Health, Wellness Tagged With: , , ,

Why You Need to Know Your Family’s Health History

November 9, 2021 By Leave a Comment

November is Family History month and while we are sure you will enjoy combing through old photos and signing up on an ancestral tree website, there is one type of family history we consider more important than some. We’re talking about your family’s health history. Knowing your family’s health history is more vital than you may realize…in fact it may even save your life. 

What is a Family Health History?

Your family health history is a record of health information about you and your closest relatives. A complete family health history includes information from three generations of your relatives including children, parents, brothers, sisters, grandparents, aunts, uncles, and cousins. 

Why Do I Need to Know My Family’s Health History?

Your family’s health history is important for a number of reasons. You and your relatives often have similar genetic backgrounds, environments, and even lifestyles. Family health records reveal common patterns of disorders and clue healthcare providers to health conditions that run in your family. 

Your healthcare provider can learn information about rare diseases caused by genetic mutations that run in your family. They can also identify people with a higher risk of developing more common diseases such as heart disease, stroke, high blood pressure, and certain cancers. Having this information informs your provider about your risk of disease and the need for certain tests throughout your lifetime to screen for conditions that run in your family. 

Arming your healthcare provider with your family’s health history means they will monitor you for signs and symptoms of certain conditions. This is another reason why yearly health exams are vital for everyone. Wellness visits give you a chance to share and discuss your family’s health history with your provider so they can make better-informed decisions about your health and provide those important health screenings. 

Do you need to update your family’s health history with your Mantachie Rural Health Care provider? There is no better time than right now to schedule a routine wellness visit! Click here to request your appointment. 

Filed Under: Health News Tagged With: , ,

How to Prevent Lung Disease

November 2, 2021 By Leave a Comment

Lung disease refers to any disorder affecting the lungs. These illnesses include but are not limited to asthma, chronic obstructive pulmonary disease (COPD), infections including pneumonia and influenza, and lung cancer. Lung disease is a common cause of death in both men and women. Thankfully, you can prevent or reduce your risk of developing lung disease with these steps.

Signs and Symptoms of Lung Disease

One of the best ways to reduce your risk of a disease is to get educated on its causes and symptoms, as well as ways to prevent it. Signs and symptoms of lung disease include:

  • Trouble breathing
  • Shortness of breath
  • Feeling like you aren’t getting enough air
  • Persistent, chronic cough
  • Coughing up blood or mucus
  • Pain or discomfort when breathing 

Causes and Prevention

Although it is possible for lung disease to develop with no known cause, most cases can be traced back to a certain cause. Smoking any type of tobacco or marijuana product and exposure to asbestos, radon, and air pollution are the most common causes of lung disease. Preventing these exposures are part of the many steps you can take to reduce your risk of lung disease. Prevention steps include:

  • Quitting or never starting smoking.
  • Avoiding exposure to secondhand smoke. Ask smokers to take it outside both at home and in the workplace. Avoid public places that allow smoking.
  • Test for radon. Exposure to high levels of radon can lead to lung disease. Test kits are available in most hardware stores and you can visit the Environmental Protection Agency’s website to learn more about dealing with radon. 
  • Avoid exposure to asbestos. Workers who are exposed to insulation and other materials containing asbestos as well as mechanics who work on car brakes and clutches are at risk for exposure. Wear a mask and protective clothing and ask your employer about other ways to reduce exposure to asbestos.
  • Protect yourself from dust or fumes. Those many masks you bought during the pandemic can also reduce your risk of lung disease by reducing your exposure to dust and fumes during certain household chores or work duties.
  • Eat a healthy diet. Studies have shown that a diet rich in fruits and veggies helps prevent lung disease.
  • Ask your healthcare provider if you should get a spirometry test. This test measures how much air you can breathe in and out as well as how fast you can blow air out. 
  • Ask your provider about vaccinations for the flu, pneumonia, and other infections that can lead to lung disease. 

Are you concerned about your risk of lung disease? Your Mantachie Rural Health Care provider can help. Schedule a visit to discuss your concerns and get tested for certain lung conditions. 

Filed Under: Health News, Wellness Tagged With: , ,

Signs and Symptoms of ADHD

October 26, 2021 By Leave a Comment
signs and symptoms of adhd

Attention Deficit Hyperactivity Disorder, or ADHD, is a very common yet highly misunderstood mental health disorder in both children and adults. One reason why ADHD is often misunderstood is that the symptoms mimic those of other health conditions such as depression, anxiety, sleep disorders, and certain learning disabilities. Today, we’ll take a look at the signs and symptoms of ADHD.

How ADHD is Diagnosed

ADHD is diagnosed using the guidelines in the American Psychiatric Association’s Diagnostic and Statistical Manual, Fifth Edition, more commonly known as the DSM-5. The main symptoms of ADHD are inattention and hyperactivity. Both symptoms are umbrellas for a series of various symptoms that fall under these categories. 

Symptoms of Inattention

Children are diagnosed with ADHD when they display six or more of the following symptoms, while adults and teens over 17 are diagnosed when five or more symptoms are present. Adults and children with ADHD:

  • Often fail to pay close attention to detail or make careless mistakes in schoolwork or on the job.
  • Often have trouble holding attention to tasks or activities.
  • Often fail to follow directions or finish schoolwork, chores, or other duties.
  • Often don’t listen when spoken to directly.
  • Have trouble organizing tasks or activities.
  • Often avoid, dislike, or are reluctant to perform tasks that require mental effort over a long period of time (schoolwork, homework, work tasks, etc.)
  • Often lose things necessary for tasks.
  • Are often easily distracted or forgetful.

Symptoms of Hyperactivity and Impulsivity

Much like with inattention symptoms, at least six signs of hyperactivity or impulsivity must be present in children and teens under age 16 while at least five symptoms must be displayed in adults. These symptoms should last six months or longer and cause disruption to the patient’s daily life. Children and adults with hyperactivity or impulsivity:

  • Often fidget with or tap their hands and feet and/or squirm in their seat.
  • Often leave their seat in situations where remaining seated is appropriate.
  • Often run about or climb excessively in situations where these behaviors are inappropriate.
  • Often are unable to play or take part in activities due to hyperactivity.
  • Often demonstrate “on the go” acting.
  • Often talk excessively or out of turn.
  • Often blurt out an answer before the question given is complete.
  • Often have trouble waiting their turn.
  • Often interrupt or intrude on others. 

In addition to these symptoms, children must also display several symptoms before reaching age twelve. The symptoms must display in at least two different settings such as school and home and the symptoms must interfere or reduce the quality of school, social, and work functions. Additionally, symptoms displayed should not be attributed to another mental health diagnosis such as schizophrenia. 

If you are concerned that you or your child are suffering from ADHD, Mantachie Rural Health Care can help. Our behavioral health specialists can diagnose and treat ADHD and work right alongside you or your child’s medical provider to provide the best treatment. Click here to request an appointment now. 

Filed Under: Children's Health and Wellness, Mental Health Tagged With: , , , ,
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