General Health Maintenance: What Does That Include?
We often hear that we should maintain general health and wellness, but what does that entail? At BCHIP, we collaborate with our partners in every aspect of health and wellness to make sure that everyone in Bucks County has access to the best medical care and advice.
One of the pillars of health maintenance is the regular checkup. Routine medical care should be available to everyone, and in Bucks County, the Ann Silverman Community Health Clinic in Doylestown provides free medical, dental, and social services for low-income, uninsured families in Bucks County.
Your checkup
Your routine yearly checkup is important to screen for various common health conditions, including metabolic syndrome, which increases the risk of diabetes, heart disease, and stroke. Sadly, metabolic syndrome afflicts one in three adults, according to the Cleveland Clinic.
Five markers are considered critical for determining the future risk of these conditions, and metabolic syndrome is when three or more fall out of the normal range. These markers are:
- Fasting glucose of 100 mg/dL or higher. A measurement of 100 to 125 is considered pre-diabetes; over 125 is likely Type 2 diabetes.
- A waistline of more than 35 inches for women and more than 40 inches for men
- HDL cholesterol less than 40 mg/dL for men and 50 mg/dL for women
- Triglycerides of 150 mg/dL or higher
- Blood pressure of 130/85 mmHg or higher
Healthy living
Exercise and healthy eating are the primary means of maintaining general overall health. In fact, if you discover that any of your markers are outside the optimal range, exercise and healthy eating habits alone could reverse them for some people. Your doctor, a nutritionist, or even a good book on the subject can help you make necessary changes to preserve your health for many years into the future.
The saying, “Let food be your medicine and medicine be your food,” is often attributed to the Greek doctor Hippocrates, the “Father of Medicine.” Eliminating processed foods, added sugars, and heavy consumption of carbohydrates, which is the Standard American Diet (SAD), can reverse many of the conditions that currently plague Americans.
Besides making changes to your diet, several other important steps should be taken to maintain good health into the Golden Years:
- Maintain hydration: It used to be the rule of thumb to consume half your body weight in ounces of water each day. For instance, a 150-pound person would drink 75 ounces (about 9 cups). But this is not entirely necessary, and it can actually dilute electrolytes.
However, you should drink plenty of water, especially in the summer or while exercising, and consider adding a pinch of sea salt (not regular salt) to your water to replace electrolytes and other micronutrients that can be lost due to sweating and urination. Some drinks are dehydrating (coffee) or laced with sugar (sodas and fruit juices), so they should be used in moderation.
- Maintain or reach a healthy weight: Discuss with your doctor what a healthy weight is for you, then develop a plan that combines healthy food choices and moderate exercise to get you there. You may also need to have additional blood tests to determine if your weight issues may be due to a thyroid condition, hormonal imbalance, or nutrient deficiency.
- Exercise regularly: Our bodies were not designed to sit for most of the day. If you are not used to exercising, start small, but be consistent. For example, every day, walk for 10 minutes after one meal. Then increase to walking after each of your meals. Then add some resistance exercise, such as simple weights or calisthenics. Before starting an exercise regimen, check with your doctor about any possible restrictions.
- Alleviate stress: This is easier said than done in our culture, but begin looking for ways to decrease stress, not only for your physical health, but for your mental health, as well. There are many resources to help you with this.If you feel you have a serious issue with depression, anxiety, or any other mental health concerns, there are multiple resources to help you. NAMI Bucks County is an excellent resource for those struggling with mental health issues, their own or their loved one’s. Lenape Valley Foundation Crisis Services offers mobile services as well as walk-in services. The 988 Suicide & Crisis Hotline is 988 and is available any time, 24/7, from anywhere in the country, for immediate help.
- Get plenty of sleep and rest: These are two different things. Sleep is critical for the body to perform many of its repair processes; rest refers to a state of relaxation while awake. This can include just sitting quietly and enjoying the sound of birds outside, or it can mean spending time with friends or family in a relaxing atmosphere. We need both sleep and rest to be healthy.
- Eliminate bad habits: Smoking is always bad for our health. If you want to quit smoking, try our free Quit Smoking Program. Alcohol consumption can increase the risk of various health problems. Heavy drinking, in particular, or the use of illicit drugs is always bad for health. If you need help overcoming addiction, the Bucks County Drug and Alcohol Commission (BCDAC) supports hotlines, services, and Narcan distribution.
If you have multiple changes to make in your life in order to be healthy and stay healthy, talk to your doctor about which steps to take first. Create a plan, get your family and friends on board to help you stick to it, and provide yourself with healthy incentives when you reach certain goals. In this way, you can improve and maintain good health for years to come.
Vaccinating Your Baby
The CDC has produced a recommended childhood vaccine schedule, and Pennsylvania requires several of those vaccines in order for children to matriculate in school. Some exceptions can be made for medical or religious reasons, but the standard requirement in Pennsylvania for childhood vaccines is:
- Four doses of the DTaP vaccine (protects against tetanus, diphtheria, and acellular pertussis)
- Four doses of the polio vaccine
- Two doses of the MMR vaccine (protects against measles, mumps, and rubella)
- Three doses of the hepatitis B vaccine
- Two doses of the varicella (chickenpox) vaccine or evidence of immunity
- 7th grade – in addition to those above, one dose of Tdap (similar to DTaP but for children ages 7 and older) and one dose of the meningococcal conjugate vaccine (MCV4)
- 12th grade – in addition to those above, a second dose of MCV4
Do your research
It is natural for parents to be concerned about giving their children vaccines, which are basically small doses of dead (or severely weakened) germs. But the purpose of a vaccine is to give the body a harmless piece of the germ so that it will develop antibodies to prevent the person from actually developing the full-blown illness in the future.
Though most of these vaccines have been around for decades and have an extremely low rate of serious side effects, you, as the parent, should become educated on the vaccines, how they work, and their possible side effects, so that you can discuss with your doctor what is best for your child.
Ask your doctor for the Vaccine Information Statements produced by the CDC that list the benefits and risks of each of the vaccines. You can ask for these sheets ahead of the vaccination, even before your baby is born, so that you have time to research the information further. You can also review information on the VAERS database, which lists adverse events reported by parents or doctors after a person has been vaccinated. Keep in mind that while the adverse events occurred shortly after the administration of the shots, they may or may not be associated with the vaccine. Either way, reports of side effects are important as they are the first step in allowing the CDC to examine safety concerns and improve vaccines as needed.
Once you have done your research, discuss your concerns (if any) with your pediatrician. This can even take place before your baby is born. Your doctor will share with you his or her expert opinion and years of experience with vaccinations and help you come to the right decision for your child.
Since many of the vaccines required by Pennsylvania have been studied for a long time, you can be confident that, if your child is healthy without a compromised immune system, the vaccines will be easily tolerated without significant side effects.
Since some vaccines are administered to the baby shortly after birth, such as the hepatitis B vaccine, if you wish to delay or forego such shots, make your decisions known to your doctor and take a written document to the hospital. Remind the hospital staff after the baby is born of your decision.
Experts are confident in the safety and efficacy of these vaccines. We encourage you to do your own research using credible information from the CDC and the American Academy of Pediatrics. Then, have a discussion with your pediatrician to address your concerns.
Staying Healthy This Summer
After a long, cold winter in Bucks County, we are all ready for the warmth and sunshine of summer. As much as most of us love the summer and the opportunity to relax outside and go on vacation, we need to remain cautious of possible hazards that can compromise our health.
Dehydration
It’s important to remain hydrated in the summer, whether you are outside or inside, whether you are in the sun or in the shade. This is especially critical if you are exercising or working in the heat. Mild dehydration can cause headaches, fatigue, and changes in heart rate or blood pressure. Listen to your body and make sure you are drinking water and taking additional electrolytes.
Children, disabled people, and the elderly need to be especially monitored to make sure they are taking in enough fluids. Children often do not think about it; elderly people tend to eat and drink less, and sometimes too little; and some disabled people may need help monitoring their health signs to know when to take in more healthy fluids.
Heatstroke And Heat Exhaustion
Dehydration that is not addressed soon enough can lead to heat exhaustion or heatstroke. Heat exhaustion occurs when the body has lost a significant amount of liquid and salts, usually from sweating, and they have not been replaced. Symptoms include:
- general weakness
- increased sweating
- weak but rapid heart rate
- dizziness, lightheadedness, or fainting
- nausea or vomiting
- pale, cold, or clammy skin
If you see someone with these symptoms, immediately move the person to a shady or cool area, hydrate with water and electrolytes or sea salt in the water, and apply cold compresses or help the person into a cool shower or tub.
Heatstroke is caused by an inability to regulate the internal body temperature. It is sometimes called sunstroke, but you don’t need to be in the sun to experience it and it can be life-threatening. It can be preceded by heat exhaustion or it can occur independently. Symptoms include:
- elevated body temperature above 104 degrees Fahrenheit
- rapid and strong heart rate
- hot, dry, red, or moist skin
- loss of or change in consciousness
If you see someone with these symptoms, just as with heat exhaustion, move the person to a cool area and immediately apply cool compresses or cool bath water. Try to be in circulating air, for instance, in front of a fan, to speed the cooling. If the person does not immediately respond to treatment or if you are dealing with a child or a person with any other health problems, call 911 for emergency help.
Food-Borne Illnesses
Food-borne illnesses are more common in the summer than other times of the year because pathogens can quickly grow in food that has been left out or has gotten warm. Picnics are notorious for being a source of stomach poisoning. Moist foods like potato salad, left out in the heat, especially if uncovered, can be a breeding ground for bad bacteria.
To limit the risk of pathogens, follow common-sense precautions:
- Keep food cold. If you’re at home, keep perishable food in the fridge or freezer. If you’re out and about, use a really good cooler and cold packs to keep the food as cold as possible. A thermometer in your cooler can help you monitor the temperature. Make sure the cooler is air-tight.
- When opening and closing containers or coolers, move quickly to avoid heating the food or allowing bugs in or anything that might be blowing in the wind.
- If you’re having food delivered, be sure that you are home to receive it when it arrives. Do not let food sit outside.
- The old saying “when in doubt, throw it out” applies. Don’t risk it.
- Keep raw meat away from other foods. When grilling, don’t put your cooked meat back on the platter that it was on when raw.
Insect Bites And Sunburn
Insect bites are always annoying, but sometimes they can be deadly. Mosquitoes, biting flies, ticks, and bees are just some of the creatures of the insect world that can ruin a day outside. To reduce the risk of insect bites, try these tricks:
Dress appropriately. If you’re hiking, wear long pants with high socks and tuck the pants in. Wear a loose, long-sleeved shirt that gathers at the wrist and is made of a natural material that can breathe and wick off sweat.
Apply bug repellent and use bug repellents in the area where you will be sitting, but try not to use chemicals such as DEET. Picaridin is a safer alternative. There are many natural products available that are also effective, using essential oils and other natural ingredients. Citronella, lemon eucalyptus, peppermint, and lemongrass candles or sprays can also create a nearly bug-free environment for a nice evening outside.
Getting sun on your skin is critically important for making vitamin D, one of the most important vitamins for your health, but you should take precautions. Sunburn can happen even on cloudy days, and by the time you look red, your sunburn is likely worse than you realize. Wearing appropriate clothing and applying the right level of sunscreen can help decrease your risks. Remember to come in from the sun occasionally to cool off, making sure you are not getting too much sun. Especially remember this for children, who are happy to stay outside for hours.
And remember that there is also the danger of poison ivy, which can cause nasty skin irritation. Children often transfer it to their faces, which can be dangerous to the eyes.
Be prepared with remedies for sunburn, poison ivy, and bug bites, especially if anyone in your group or your family has a serious reaction to stings. Put together an insect and sunburn first aid kit that includes:
- Aloe vera gel
- Calamine lotion
- Instant cold packs
- Antibiotic ointment
- Eyewash solution
- Hydrocortisone cream or other itch relief cream
- Pain relievers, such as acetaminophen and ibuprofen
- Benadryl or other antihistamine
- Bandages to cover bites or poison ivy to prevent excess scratching
- Extra medication for anyone who has a serious allergy
Don’t let the dangers of summer keep you from enjoying the warm weather and sunshine. Take reasonable precautions, be prepared with some basic first aid, and you will have a great summer.
How To Discuss Suicide
It can be difficult to bring up the topic of suicide, but in our current environment, it is important to discuss it, especially with young people. Unfortunately, suicide is on the rise among young people and is one of the leading causes of death in teens. Awareness is critical. If you have teens, you may want to discuss it with them so that they are aware of the symptoms, in case they themselves or any friends show any signs.
If you have a friend or loved one whom you are worried about, it is better to express your concern than to stay silent. And if you know someone whose loved one has died by suicide, ignoring their pain can increase their feelings of isolation.
Building Awareness
Learn about the signs that someone may be having suicidal ideation and talk to friends and family about it so that they, too, are aware. Suicidal thoughts may have their roots in genetics, chemical imbalances and physical health, or environment and life experiences, any of which can lead a person to a state of mental illness that leads to thoughts of self-harm and suicide.
Share with others the signs that a person may be considering suicide, which include:
- Anxiety, depression, panic-attacks, anger, hopelessness
- Recent changes in mood, sleep, eating patterns, ability to focus
- Existing mental health problems, such as bipolar disorder
- Expressing thoughts like being a burden to others or feeling trapped
- Specifically stating wanting to die, kill himself/herself, giving up
- Acting recklessly, especially if out of character
- Withdrawing from social events or losing interest in previously enjoyed activities
- Giving things away, saying goodbye to family and friends
- Poor hygiene
- Turning to drugs or alcohol
- Engaging in self-harm
People who are thinking of suicide may mask their feelings well, so you may not see many of these signs. But it’s important for you to be aware of them and to help others build awareness. Young people also need to be aware of symptoms within themselves so that they can reach out for help at the earliest possible stage.
Talking To Someone Who May Be In Crisis
It’s important never to judge a person but to always show empathy. For instance, you may know someone who was bullied and became suicidal, but you know another person (or you, yourself) who had the same experiences and did not become suicidal. It can be tempting to compare the two people’s different responses and judge the first for his or her feelings, but since everyone’s life experiences, environment, health, and genetics are different, it’s critical not to fall into the trap of judgment. Empathy, warmth, and a listening ear are what a person needs at this point.
Pick a private time and place to talk to the person. Start by expressing your concern, using nonjudgmental and empathetic language, for instance, “I’ve been concerned about you lately because I’ve noticed (fill in the blank). I’m here for you and I’d like to help, even if it’s just lending a sympathetic ear.” This may make the person feel more willing to open up, if you express that you’re willing to just listen. It is tempting to try to solve the problem for your loved one, but the feelings probably developed over time and will likely take time to resolve. The first step is to get the person talking and admitting a problem.
As the person shares with you, you may ask gently but clearly, “Have you had any thoughts of hurting yourself or are you feeling suicidal?” It may be scary to use that word, but studies show that for those who are feeling it, they are actually relieved that someone mentioned it and is acknowledging their pain. If the person admits to these thoughts, try to remain calm. Thoughts do not always translate into action. But there are resources to which you can direct the person to get the help he or she really needs.
Listen before offering help and validate the person’s pain. Say things like, “You’ve really been going through so much, and I see how much you have been struggling. Thank you for trusting me with this, and I want you to know that I’m here for you.” We are often tempted to change the person’s mind with statements like, “It’s not as bad as all that!” or “What would we do without you?” but these are not helpful at this point. Right now, the person needs to be heard.
At this point, your friend or loved one may be ready to talk to someone who has training in mental health issues. There are several hotlines available for immediate help, and here in Bucks County, we also have organizations that can provide services. Resources for suicide, mental health, or substance abuse include:
- Suicide Prevention Lifeline (a national organization): Text or call 988 any time, 24/7
- Bucks County Crisis Center at the Lenape Valley Foundation: Call 1-800-499-7455 any time, 24/7 – includes dispatching crisis teams or medical assistance
- Text NAMI to 741741 any time, 24/7
- Call NAMI Bucks County Helpline: 1-866-399-NAMI (6264) from 10am-10pm
- Other mental health hotlines are available HERE
If you are worried that your friend is in immediate danger, call 911.
If the person does not want to talk to you, ask if he or she would prefer talking to someone else. This is another opportunity to mention available resources. Make sure the person knows that you are always available and willing to listen, and try to direct him or her to someone else.
Sensitivity To Those Who Have Lost A Loved One
Those left behind by suicide are devastated by the loss. When talking to them, use respectful and non-stigmatizing terms. Instead of saying “committed suicide,” just say the person died. If necessary, say “died by suicide” or “lost his life to suicide.” This language helps to acknowledge the mental illness and decreases the subtle suggestion that the person was in complete control of his or her faculties at the time of death.
The family members who have lost a loved one to suicide will themselves need help. The resources listed above also have help for family and friends, and you can direct them there. NAMI (National Alliance for Mental Illness) also provides support groups, in person here in Bucks County as well as virtually.
No one needs to be alone. Learn the signs of suicidal thoughts and learn how to reach out so that no one ever feels alone during such a difficult time.
How to Talk to Your Doctor about Vaccines
As you make important decisions about vaccines for your children and yourself, do your research and talk to your doctor. The ultimate decision is yours, but certain vaccines, which have been around for decades, have demonstrated great efficacy and have saved the lives of many children, which is a factor that should weigh heavily in their favor.
Childhood vaccine schedule
There are many vaccines suggested by the CDC for your children, but certain vaccines are required by the first day of school in order to attend school in Pennsylvania. These include:
- Four doses of tetanus, diphtheria, and acellular pertussis (DTaP). One dose on or after the 4th birthday.
- Four doses of polio (fourth dose on or after the 4th birthday)
- Two doses of measles, mumps, rubella (MMR)
- Three doses of hepatitis B
- Two doses of varicella (chickenpox) or evidence of immunity
- Seventh grade – in addition to those above, one dose of tetanus, diphtheria, acellular pertussis (Tdap), and one dose of meningococcal conjugate vaccine (MCV4)
- 12th grade – in addition to those above, a second dose of MCV4
If not all the doses have been received by the first day of school, the child must receive the dose within five days, or if necessary, have a plan in place to receive the remaining doses, or the child could be expelled. However, parents may claim an exemption from any of these shots for medical, religious, or philosophical/moral/ethical reasons. Nonetheless, if there is an outbreak of a known preventable disease for which your child is not vaccinated, your child may be excluded from school during the outbreak.
Do your own research
The first vaccine is usually given to the child in the hospital, within 24 hours of birth. This is the hepatitis B vaccine (HepB). It is recommended for newborns to protect them from catching hepatitis B from infected people in their lives, who can pass it on unknowingly. Hepatitis B is spread primarily through unprotected sex, IV drug use, and other ways in which blood and body serum is exchanged, such as tattooing. If the mother carries hepatitis B in her blood, it is recommended that the baby get the vaccine within 12 hours. It is generally believed to provide lifelong immunity.
Discuss the HepB vaccine with your doctor and evaluate for yourself whether your child should receive the vaccine at the hospital. Sometimes, there are reasons such as low birth weight and premature birth to consider delaying this shot.
While you and your doctor may decide to alter the vaccination schedule, keep in mind that your child may not be able to matriculate in school or engage in certain sports or activities without written exemptions. Even then, private organizations may be unwilling to admit unvaccinated youth.
Adult vaccines
Just as you likely researched vaccines for your child, do the same for yourself. Make sure you use credible sites like the U.S. Centers for Disease Control and Prevention. Here on the BCHIP website, we have many vaccine articles based on research..
After doing your research and considering your particular circumstances, talk to your doctor. Make sure to discuss any pre-existing health conditions and how vaccines can play a part in protecting you. Your doctor will certainly respect your research and will share his or her expertise to help you come to a well-reasoned decision together about which vaccines you should get.
Nicotine Replacement Therapy: Help to Quit Smoking
According to a 2022 CDC report, nearly 29 million Americans smoke, and most of them want to quit. Approximately one-half have tried to quit, with a success rate of less than 10%. Of those half, fewer than 40% used support groups or approved medical treatments to help them quit.
That’s the bad news. The good news is that if you’re trying to quit smoking, support groups like our Quit Smoking Program, combined with nicotine replacement therapy (NRT) for those who need it will dramatically increase your chance of kicking the habit.
NRT helps smokers quit
NRT comes in a variety of forms, including patches, lozenges, gum, and spray. Their purpose is to supply a limited dose of nicotine to people with nicotine addiction and gradually decrease the level to gently wean the person from the addiction. The benefits of NRT vary among smokers based largely on their nicotine dependency, so naturally, studies vary regarding specific success rates. However, most studies show a significant improvement in success rates when NRT is used.
A review of over 150 studies from around the world with more than 50,000 participants compared NRT with a placebo. The overall cessation success rates were 10% for those given the placebo and 17% for those using NRT. Success rates were even higher when NRT was available over the counter. This study erred on the side of caution, counting all those who fell out of the program as “failures,” which may not have been the case, so the success rate may be higher, especially in the U.S., where NRT is available without a prescription.
The review of the studies also did not give success rates by nicotine dependency level. Those who smoke more than 10 cigarettes a day benefit most from NRT. For these smokers, the nicotine gum seems to work better than the patch, possibly because it delivers a more immediate nicotine boost and satisfies the craving to have something in the mouth. Given this known benefit for heavier smokers, it would be safe to say that NRT alone can more than double the heavy smoker’s chances of quitting smoking.
Support groups increase this success rate
If nicotine addiction were the only reason for the difficulty in quitting, smokers would be smoke-free after the 5-7 days it takes to clear nicotine from the body and would have no more cravings for a cigarette. But there’s more to smoking than the physical addiction. There are psychological reasons and social reasons that people smoke, and those need to be addressed, as well.
NRT addresses the addiction and lessens the discomfort of withdrawal, gradually tapering off the nicotine level so that the process is not as physically uncomfortable. However, without a strong reason to quit and the advice, guidance, and emotional support that a support group can provide, the majority of smokers will not succeed in breaking the habit.
A World Health Organization review found that advice from a health professional regarding the health risks of tobacco use increases the quitting success rate by up to 30%. Intensive advice increases the chance of quitting by 84%.
Our free program will help you quit tobacco for good
It’s not a lack of willpower that makes it so hard to quit, and it’s not just the physical addiction. Our free Quit Smoking Program has helped thousands of Bucks County and area residents quit smoking for good because it addresses the other issues that make it so difficult to quit. The program runs for 5 sessions, and some people sign up repeatedly for the program to maintain their support group and be a support for others.
We provide NRT for free to those who qualify in the form of patches or gum, two very effective methods. Our support group is available both on location and online, making it possible for as many people as possible to attend.
Register online HERE or by phone at (267) 291-7882. We are here to help you free yourself from tobacco and the smoking habit. Learn more at BCHIP.org/quit-smoking-programs.
Recognizing and Supporting Caregivers
February is a great month to recognize caregivers. Our caregivers support every aspect of our healthcare system, keeping it running smoothly and providing assistance to medical professionals, patients, and families.
February 21 is National Caregivers Day. Since 2015, the third Friday of February has been recognized as a national appreciation day for caregivers, both professional and non-professional. It includes all those who provide help and support to those with health needs.
Caregivers are critical partners in every facet of the healthcare system. Professional caregivers include registered nurses, licensed practical nurses, and nurse aides; home health and hospice aides; therapists of all kinds; medical assistants; and other caregivers in long-term facilities and home health or hospice agencies.
Family and friends also provide invaluable service to those who are experiencing serious health issues or who are facing the natural limitations of old age. Family and friend caregivers deserve special attention and appreciation. They are often not trained and can feel “on call” 24/7. This can result in serious burn-out, depression, and even deterioration of their own health. Primary caregivers in particular should be supported by other loved ones so that responsibilities can be shared.
At BCHIP, our Long Term Care Partnership coordinates with our partner hospitals, long-term care facilities, home health agencies, and other medical service providers throughout Bucks County to plan for the future medical needs of our Bucks County residents. We are committed to ensuring that all Bucks County residents will have the necessary health services they need in the decades to come, including long-term care for an aging population.
All our plans for a robust and responsive healthcare system depend on well-trained caregivers in sufficient numbers to provide the very best care to our residents. The Bucks County Workforce Development Board initiated a Direct Care Advocacy, Collaboration, and Training Program (ACT) to address the demand for healthcare workers. A grant from the state allows the ACT Program to offer financial assistance to those interested in being trained as home health aides, personal care aides, or certified nursing assistants. That financial assistance can include free training and certification as well as help with transportation and childcare costs.
For those interested in learning more about the Direct Care ACT Program, either as an employer or individual interested in training, visit our Direct Care ACT Program page on the BCHIP website. You may also contact Colleen Campbell at ccampbell@bchip.org or call (267) 291-7880.
The Bucks County Area Agency on Aging also offers a Caregiver Support Program. The program is a combination of care management support, educational/support sessions, and financial reimbursement for both caregivers aged 60 and older caring for loved ones and for grandparent/relative caregivers, aged 55 and older, providing care and support to grandchildren aged 18 and younger. To learn more about this program, call them at (267) 880-5700.
At BCHIP, we appreciate the wonderful caregivers of Bucks County, without whom we would not be able to provide the excellent medical care that our local hospitals and healthcare facilities offer. Family and loved ones are critical partners in the care of sick or aging relatives. All deserve our support and appreciation.
Seasonal Affective Disorder (SAD)
Our team here at BCHIP cares deeply about the mental health of all Bucks County residents and we know that long days impacted by bad weather and/or slow schedules can be hard.
Seasonal Affective Disorder, known appropriately as SAD, is a form of seasonally-induced depression that lasts for 4-5 months. Most SAD is associated with winter, however, summer-related SAD also exists. The exact biological triggers that cause SAD are not yet well known, but some theories are being tested and there are treatments available to help people overcome the effects of SAD.
Symptoms of SAD
The symptoms of SAD are very similar to the symptoms of other forms of depression, such as sadness and discouragement; loss of interest in or pleasure from activities formerly enjoyed; changes in sleep patterns and moods; feeling guilty, worthless, hopeless; changes in appetite; and even thoughts of self-harm. Winter and summer SAD show distinctly different patterns in a few symptoms.
Winter SAD almost seems to be sending signals to the body to hibernate. Symptoms often include:
- Oversleeping
- Overeating or cravings, especially for carbs
- Weight gain
- Low energy and exhaustion
- Withdrawal from socializing
Summer SAD seems to be turning the body on overdrive, with symptoms such as:
- Trouble sleeping or staying asleep
- Poor appetite
- Weight loss
- Anxiety or agitation
- Increased irritability
Those who have been diagnosed with depression, bipolar disorder, or other mental health problems are more likely to see these extreme changes associated with the seasons.
What may cause SAD
SAD is not to be confused with holiday blues, which can come from the stress associated with the holiday season. Winter SAD usually begins in late fall and eases as the spring progresses, lasting about 40% of the year. The less common summer-related SAD has a reverse cycle: beginning in the spring and easing in the fall.
Because winter-associated SAD is much more prevalent in more northern states than in southern states (for instance, SAD is more common in Alaska than in Texas), the common theory is that fewer daylight hours and less intensity of light are major factors in triggering the disorder.
We hear a lot about circadian rhythm, which is our natural body clock that regulates our bodies’ activity/rest cycles. Many hormones and chemicals play roles in maintaining a healthy balance between rest and activity, but a few very important chemicals we know about are vitamin D, melatonin, and serotonin.
Sunlight helps our bodies produce vitamin D, which is a crucial vitamin for mood regulation, immune systems, sleep patterns, and countless other bodily functions. People who spend little time in the sun tend to have lower vitamin D levels unless they supplement. Fewer daylight hours with less intense sunlight can cause vitamin D to drop even more.
Vitamin D is an important chemical for boosting the production of serotonin, a brain chemical that regulates mood. People who already have reduced serotonin levels may be more susceptible to winter SAD, as research shows that sunlight affects the maintenance of healthy serotonin levels. Fewer daylight hours means even lower serotonin levels, possibly in part, because of lower vitamin D levels.
Melatonin, critical for healthy sleep, could also be a culprit. Lack of sunlight may cause an over-production of melatonin in some people, causing lethargy. Conversely, those who already have low melatonin may find long sunlight hours or hot nights make it harder for them to calm down and fall asleep.
SAD treatments
It is estimated that 5% of adults in the U.S. experience SAD. The symptoms can be mild or very intense, and treatments vary, depending upon the needs of the patient.
Bright light therapy, using a special lamp that mimics sunlight, can be very helpful in curbing symptoms. Spending time outdoors in the sunlight is already considered a helpful treatment for alleviating mild- to moderate-depression and it is also a treatment for SAD. Vitamin D supplementation can also lessen symptoms.
Cognitive behavioral therapy can effectively treat SAD, helping patients challenge unhealthy, negative, or untrue thoughts and reframe their thinking. Therapy can also help a person identify healthy behavioral patterns or activities to engage in that will improve mood and invigorate a sense of interest in seasonal activities (such as ice skating) to create a more positive opinion of the season.
Finally, antidepressants can be helpful for those who need immediate easing of symptoms while these other options begin to take effect.
Finding help in Bucks County
BCHIP’s healthcare partners offer many treatment opportunities for Bucks County residents who are experiencing depression, including those experiencing SAD.
- NAMI Bucks County provides help and support for individuals who are experiencing mental health problems. You can visit their website at namibuckspa.org or call their HelpLine at (866) 399-6264.
- Lenape Valley Foundation offers 24/7 crisis services, both walk-in and mobile. You can call their crisis services hotline 24/7 at (800) 499-7455 or visit their website page lenapevr.org/contact-locations to find offices and hospitals for outpatient and hospital services.
- The Suicide Prevention Lifeline is available 24/7 from anywhere in the country simply by calling 988. Trained personnel receive the calls and can connect a person directly with local agencies to provide immediate help.
- PA-Navigate connects Pennsylvanians with local health and social services in their local community. Simply go to pa-navigate.org, enter your zip code, and choose what services you need. (This website is the same as findhelp.org, which can be used throughout the U.S. to find help, in case you know of someone outside of PA who needs help.)
BCHIP is committed to ensuring that Bucks County residents get the help they need, regardless of what their physical or mental health needs may be. If you need assistance navigating these services or determining what is the best resource for you, contact our Newtown office at (267) 291-7882.
Healthcare Issues to Take Care of in the New Year
The New Year is a great time to look at your health and your healthcare plans and make some resolutions for the future. We all start the new year with high hopes and great plans, but most of us struggle with the follow-through. The key is to prioritize and to have strong motivations – a “Why” – to help us continue until we fulfill our goals. Sometimes we also need a little help. At BCHIP, we can help you reach some of those goals.
What are some healthcare issues you may need to address in the new year? Here’s a checklist of suggestions:
- Get a physical check-up
- Get your eyesight checked
- Get your hearing checked
- Create an advance care directive (living will)
- Get updated vaccinations
- Quit smoking
- Start a regular exercise routine
- Quit eating certain junk food and sugary drinks
- Eliminate alcohol use
- Look into long-term care for yourself or a loved one
- Sleep more
- Decrease cell phone and computer screen time
- Find a hobby
- Build or strengthen friend network
Don’t do it alone
Creating new habits can be a challenge, like eliminating unhealthful foods or exercising more. Find a partner who also wants to make a change, and you will have more incentive. We at BCHIP are partnering with other local organizations on a Blue Zone initiative in Bucks County. Blue Zones are areas around the globe where the inhabitants demonstrate good health and live long lives. Do some research and see how you could incorporate some of those healthy habits into your life in the new year.
Do you need to create or update a living will? BCHIP offers free advance care planning consultation to help you work through questions and create a document unique to your needs and wishes. Click here to learn more or call (267) 291-7882 to make an appointment.
Our immunization coalition works to spread awareness of the need for vaccines and offers an “at-home vaccines” program for the home-bound. Click here for more information or call (267) 291-7882 to schedule an appointment. Please note that insurance is required for the at-home service.
The new year is a great time to quit smoking! Get the help you need through our Quit Smoking Program, which meets both online and in person, for your convenience.
Our Long-Term Care Partnership draws together medical facilities and support organizations throughout the county to fill gaps and to make sure our seniors and those in need of care have the highest level of health services available.
BCHIP’s goal is to help Bucks County residents live healthy, long lives and receive the healthcare they need when they need it. How can we partner with you?
Isolation and Mental Health
Community is critical for all of us, regardless of our age or mental/physical conditions. As the poet John Donne wrote centuries ago, “No man is an island.” We all need others in order to be healthy and whole in body, mind, and spirit.
Many of us have the ability to connect with others, either through school or work, a strong supportive family, or extra-curricular activities. Surprisingly, many of these people still struggle with emotional feelings of isolation because of excessive use of cell phones and social media, which were designed to bring people closer together but have paradoxically, through “the law of unintended consequences,” created isolation. Connecting through social media or texting has in many ways replaced face-to-face interaction. But human beings need that personal physical interaction to be at our peak mental health.
Other people do not have convenient opportunities to make connections and struggle with isolation, especially the elderly or handicapped, those struggling with mental illness or substance abuse, and those in financial distress. BCHIP and many other organizations throughout Bucks County offer people opportunities to make those important connections.
The YMCA Pathways Program
As the YMCA explains on its Doylestown website, “YMCA Community Impact and Pathway programs are dedicated to making a positive difference in the lives of those in need and in at-risk communities. Our diverse initiatives include support and resources to uplift and empower individuals and families.” The Y Pathways offers free or low-cost programs to connect, learn, and improve health for almost every age group. The programs include:
- Programs for teens (Empower U for teen girls, Stand Up for teen boys, etc.)
- Ability programs for those with special needs
- Healthy Horizons mental health support for adults
- Healthy Lifestyles program
- NORM Running Program for ages 12 and up to learn how to prepare for a 5K
- Senior Community Hub, providing fitness, physical and mental wellness, nutrition, and social activities
- Thrive Cancer Wellness for those recovering or going through treatments
- Veterans Wellness nurturing our veterans in physical and mental health
- We All Wheel wheelchair basketball
Bucks County Government Services
Our Bucks County government offices offer several programs that can help seniors connect with others, which you can find on their website:
Senior Community Centers: There are thirteen senior community centers operating throughout Bucks County providing a variety of recreational and educational programs.
Senior Games: For over 40 years, the annual Bucks County Senior Games have taken place each summer. Participants over 50 years old of any level of ability can enjoy such activities as billiards, bocce, disk golf, bowling, chess, darts, and table tennis.
Transportation: The Bucks County Area Agency on Aging subsidizes transportation to senior centers, medical appointments, libraries, banks, grocery stores, and other important trips. This service is for those 65 and older and for younger people who are disabled or who are on Medicaid.
NAMI
NAMI (National Alliance on Mental Illness) provides NAMI Connection for those with mental health conditions as well as a Family Support Group for their family, friends, and significant others. Groups are flexible in order to support all needs: you can meet weekly, bi-monthly, or monthly, in person or virtually. No one needs to feel alone when dealing with mental health issues.
PA-Navigate.org
For those who are experiencing financial instability, isolation can be a serious problem. The focus on finding sufficient food, housing, or medical care pushes aside all other concerns, and the sense that there is no one to help can create a powerful sense of isolation. But there is help. Whatever a person’s needs, they can find help at pa-navigate.org.
Just put in your zip code and a list of services pops up: food, housing, education, care, work, legal, transit, and more. Click on whatever needs you have and find services near you that can help. You will meet people face to face who really care and who will let you know that you are not alone.
If you have any other needs or would like to speak to someone to help you figure out where to start in tearing down the wall of isolation and connecting with others, contact us here at BCHIP.
