- Behavioral Health, PediatricsGeneral Page Tier 3BlogI sent the group chat a message literally 10 minutes ago. Why aren’t they responding, are they mad? I can see they read it. Did I do something wrong? Maybe I annoyed them. Are they busy? No, they’re mad. Do they think I’m pushy? I shouldn’t have sent it. But I’m just trying to make plans with them, why would that be wrong? Maybe I’m not funny enough? Is it because I don’t have that many friends? Social pressure can be best defined as the influence that society has on an individual – or for the purpose of this post, children and young adults. The scenario above is a representation of what can go through a child’s mind when they’re experiencing the pressure of wanting to fit in or being liked by others. This can also often lead to anxiety, which more children are experiencing today than just a few years ago. In fact, there was a 20 percent increase in diagnoses of anxiety in kids ages 6 to 17 from 2007 to 2012, according to a recent study published in the Journal of Developmental and Behavioral Pediatrics with data collected from the National Survey of Children’s Health. The data on anxiety among 18- and 19-year-olds is even more concerning. Since 1985, the Higher Education Research Institute at UCLA has been asking college freshmen if they “felt overwhelmed” by all the tasks they were assigned to do. The first year, 18 percent of students replied yes. By 2000, that increased to 28 percent. Six years later, this number was nearly 41 percent. But why? There are many reasons. There’s more data available today than there was before that allows us to examine these numbers more in depth. There’s also more emphasis on “success” and “not failing”, more demanding tasks, more focus on “happiness”, joining sports teams, participating in enough activities, and parents pressuring children to do more of these activities. And then there’s digital devices and social media. A lot of times children have access to a computer or internet and are constantly connected to everything that is going on outside of their world. It never shuts down. So from the time they wake up in the morning to the time they go to sleep, they’re being pressured by somebody or something. How many people have liked my picture? Are there any comments? Have I gained new followers? How does this impact my child? Continuous access to digital devices allows kids to escape emotions they deem as uncomfortable, like boredom, loneliness or sadness. Escaping to a cyber world lets them “do something” at all times, even when they’re away from situations or places that might make them feel pressured or anxious. Their electronics have substituted opportunities to develop mental strength, such as coping with discomfort, spending time with their very own thoughts or connecting with others. These are basic skills we all need in our everyday lives. Social media has created a culture of constant comparison and the need to portray a specific lifestyle. And this, in turn, adds to the social pressure of often feeling the need to “show” others what you’re doing and documenting everything. Is it “kids just being kids” or should I be concerned? Around age four to six, it’s normal for kids to want to play by themselves. However, once they get a little older and they refuse to talk to others because of their anxiety, that’s when you should start paying attention. If they don’t interact with other kids or don’t want to play, that’s when you want to reach out to them and check in. If they can’t feel like they can be themselves, struggle to adapt to their environment or start losing a sense of themselves because that hasn’t been developed yet, talk to them. For teenagers, you’ll see their anxiety expressed more outwardly. It’s normal for them to want their own space and start developing relationships with others. However, if they want to stay at home a lot, they’re not talking to anybody or start avoiding activities that involve interacting with others, that should be a red flag. They might have many friends on the internet, but it’s also important to have friends in real life so they can have meaningful conversations with others and develop basic social skills. Is anyone to blame? No! It’s not anything that anyone does wrong. It’s kids going through phases of life and learning how they cope with those phases. Most of the times, children want to be listened to without being judged. A good way to keep the pressure down is creating an environment where they can feel they can communicate with you without feeling judged. Don’t just dismiss certain behaviors because for children, events that might not seem like “a big deal” for parents can be a very big deal for them. Don’t judge them or their friends. Give them correct alternatives but don’t force them into behaving a specific way. All children are different. What can I do? A lot, actually! Here are a few tips you can follow: Pre-teens: Pay attention. Take some time with your child before bed or in the morning to talk. Encourage self-expression. Allow your child to express him or herself. Try things like art and music. Get them involved. Your child should engage in outside activities away from tablets and video games. They should also have interaction with their peers so they can learn appropriate social behaviors. At this age, you still have a lot of control over the activities your child does. Get them involved early on! Set family time. Without electronic devices! Playing a board game together, cooking together and building something together is always a good idea. Monitor access. Pay attention to their YouTube channels and the things they’re watching on TV. Be careful with the news, scary movies or shows that are not age appropriate. Teens: Know their social circles. Knowing their friend group and the kids they’re spending most of their time with is important. It’s OK to ask questions and want to be involved. Know their social media. It’s hard for parents to do this because very few kids, especially teens, want to be friends with their parents on social media. But this goes back to communication. If you can communicate with your child then you can know what’s going on and understand what pressure they have. Get them involved. Make sure they’re not spending all day in their rooms. Find some fun activities to do together, both in and out of the house. Make sure they have a schedule. Teens need structured time as much as possible to avoid any negative influences. You can’t sleep all day and stay up all night. Your child needs motivation and their body needs to be productive. It’s healthy to have proper sleeping hygiene and a routine. Open communication. Have family time without electronics. It’s crucial to have time set aside in your home where you can talk to each other and open conversations. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Jennifer Williams (Walton), MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000. Originally published Aug. 27, 2018. Last updated Feb. 21, 2020.
- Behavioral Health, Pediatrics, UncategorizedGeneral Page Tier 3BlogThe heroin epidemic in Maryland continues to make headlines, with both Maryland Governor Larry Hogan and Anne Arundel County officials having declared it a “public health emergency.” But as any parent would tell you, it’s not just heroin they worry about but a whole host of temptations that seem to be impacting kids at even younger ages. Parents are still the primary influence on their teens. According to research done by the Substance Abuse and Mental Health Services Administration, approximately 93 percent of teens reported their parents would be disappointed if they used alcohol, cigarettes or other drugs. Education is definitely one of the biggest keys in the fight against adolescent drug use. The earlier we can teach them about the importance of decision making and what drugs and other substances can do to their body, the better chance we have of them not wanting to try them. Information changes every day. It will be hard to combat something you know very little about. Educate yourself and make sure that you are really listening to your child and talking to them without bias and judgement. Our children are informed of many things and it is our job to make sure that the information they get is valid. The Academy of Pediatrics calls it Purposeful Parenting. The National Institute on Drug Abuse cites the importance of family bonding saying it is the bedrock of the relationship between parents and children. Some tips to keep in mind: Be a parent to your child, not a friend. Educate yourself about what’s happening in your child’s school, in the community and about resources available to help. Be a positive role model and promote positive behaviors. Communicate effectively. Good communication helps reassure family members that they care about each other and appreciate each other’s efforts. Good everyday communication can also make it easier to bring up issues, make requests when needed and resolve conflict when it arises. Every family needs ongoing communication about shared interests and concerns, such as running the household, recreational activities and solving problems, to name just a few. Family members also need to be able to express feelings to each other and talk about motions such as happiness, anger, sadness, concern and anxiety. Learn more about the J. Kent McNew Family Medical Center, a 16-bed mental health hospital for adults opening in March. The Hazelden Betty Ford Foundation offers these tips on things to remember for effective communication with your child: Expressing Positive Feelings We all feel good when our efforts are acknowledged. Try deliberately expressing positive feelings using these steps: Look at the person. Tell the person what he or she did that pleased you. Tell him or her how it made you feel. Expressing Negative Feelings To air negative feelings in a way that will help resolve them, try these steps: Look at the person and talk with a serious tone of voice. Tell the person what he or she did that displeased you. Tell him or her how you feel as a result and be specific. Make a request for change, if possible. Express Feelings Clearly with “I” Statements Describe your own feelings and avoid putting others on the defensive. For example, instead of saying “you really ticked me off when you were late for dinner last night,” try saying “I was angry when you came home late for dinner last night. I’d appreciate it if you’d be on time or call if you’re going to be late.” You will be surprised how comfortable a child is about talking about drugs, especially if it is something that is so prominent in their environment. A parent’s knowledge of drugs, positive influence and productive conversations with children can carry their child a long way in having a healthy and productive drug-free life. Author Keshia Brooks, BSPH, MBA, is supervisor of Prevention Education and Family Wellness at Pathways, Anne Arundel Medical Center’s substance abuse and mental health treatment facility. You can reach her office at 410-573-5422. Originally published Jan. 15, 2016. Last updated Feb. 11, 2020.
- Behavioral Health, Men's Health, Women's HealthGeneral Page Tier 3BlogMost parents know about the importance of play for their children to develop essential life skills. But did you know about the importance of play for grown-ups, too? When you think of the word play, you probably imagine a group of children running around, chasing a colorful ball as they laugh and cheer. But play is so much more than that, and it’s not restricted to a certain age group. Play can be defined simply as engaging in activity for pure enjoyment and recreation. Play is for everyone, regardless of age (or profession) Former UK Prime Minister David Cameron admitted to playing Angry Birds on his phone as a way to decompress after a long day. Soccer star David Beckham credited Lego toys for saving his life, saying that they served as therapy for a brain injury he sustained after a jet crash. Barack Obama said he enjoyed playing basketball or golf as a way to relax. The best thing about play, besides the fact that it’s something you enjoy, is that while you’re doing it, it’s benefiting your overall wellbeing and impacting your health. It can fuel your creativity, emotional wellbeing and ability to problem solve. It’s part of evolution, but it’s also healthy During one of his TED talks, Peter Gray, research professor of psychology at Boston College, said, “from a biological evolutionary perspective, play is nature’s means of ensuring that young mammals, including young human beings, acquire the skills that they need to acquire to develop successfully into adulthood.” And more research is revealing that the benefits of play for adults are myriad: It’s good for your stress levels. Play can trigger the release of endorphins, the body’s natural feel-good chemicals. These promote an overall sense of wellbeing and can temporarily relieve pain. It improves your brain function. Playing games that challenge the brain – such as chess and puzzles – can help prevent memory problems and improve brain function. This can also help ward off depression. It stimulates your mind and boosts activity. And, it makes you more productive. More companies – like Google – have set up play stations and encourage employees to play and collaborate. This, in turn, helps foster team building and cooperation within the company. It’s a win-win situation. It improves your relationships. Laughing and having fun with others can foster empathy, compassion, trust and intimacy. Developing a playful nature can help you loosen up in stressful situations, break the ice with strangers and make new friends. As Dr. Gray puts it, play is by definition creative and innovative. It is an outlet where we, as human beings, can experience joy, learn to get along with peers, practice empathy and get over narcissism while improving our health. Learn more about the J. Kent McNew Family Medical Center, a 16-bed mental health hospital for adults opening in March. “It’s the getaway to vitality” Play is the gateway to vitality according to the National Institute for Play (NIFP). Play is uniquely “rewarding, it generates optimism, seeks out novelty, makes perseverance fun, leads to mastery, gives the immune system a bounce and fosters empathy.” Play is also powerful in creating a sense of community. For example, some treatment centers for drug or alcohol abuse turn to outdoor recreation and play as a vital part of their recovery programs. It’s a way to spark an individual’s interest in sober activities. Adventure therapy, for instance, requires individuals to engage in outdoor activities while working with others to problem solve and overcome challenges as a team. And although it’s part of therapy, it’s also a form of play that is helping individuals work on their addiction while having fun. The benefits of outdoor recreation include increased attention span, improved relaxation, decreased anxiety, reduced blood pressure and decreased risk of depression. Adventure therapy is just a term used to describe what’s known as experiential education. Play is no different. You can learn life skills and improve your health while playing. And just as children turn to play when they want to distress – or just enjoy their time – play can help you be the best versions of yourself when facing “adult problems,” like career stress, parenting, marriage and the many other responsibilities that come with age. Don’t think of play as a waste of time or as an activity that’s only for children. Instead, consider it an investment in your overall mental and physical wellbeing. Let's play Need a few ideas for fun play? Pick a hobby and make time for it. Make some time to do the things that you enjoy the most. Make sure you find joy in the process of that hobby and don’t just focus on the end product. Do something fun with others. Doing fun things with others is key when it comes to playfulness. Whether it’s playing with others, participating in a specific activity or just going out for coffee to catch up, consider spending some time with someone else. Play games. You can always create your own game with those around you, with or without the use of a device. Try racing someone up a hill, walking faster than them until you reach the end of the street or go outside and play ball. Visit a park or a playground. Go out in nature and have some fun. This not only boosts your mood, but it can also be a fun way to socialize. When was the last time you got on a swing? Try it! It’s so much fun. Be present. Playful people are those who take the time to appreciate beauty in the world. Practice mindfulness and pick a flower, step on the leaves and laugh as they crunch, feel the cool breeze against your face on a breezy day or go jump in that puddle of water that accumulated after the last rainstorm. Enjoy the process, just as much as you would if you were a child again. Author Mark Sakraida is the adventure therapy coordinator at Pathways, AAMC’s substance use and co-occurring disorder treatment facility.
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogMost of us know that good nutrition is important for good health. However, when we hear catch phrases like “calcium deficiency” or learn a new multivitamin just hit the shelves, it can make us wonder if we are getting enough vitamins and minerals. Do we really need to take additional doses? First, let’s talk about these nutrients. There are 13 vitamins – vitamin C, A, D, E, K and the B vitamins. Vitamins help your body grow and work the way it should. Minerals have different jobs in which they help you resist infections, keep your nerves healthy and help your body get energy from food. By following the MyPlate guidelines, a nutrition guide published by the USDA Center for Nutrition Policy and Promotion, you will get enough of most of what you need from food. In addition to a balanced diet, some people may need nutrient supplements depending on their situation. For example, older adults, pregnant women and people who are food insecure are at increased risk of nutrient deficiencies. Some individuals are limited in their food choices because of allergies, special diets, medical conditions, intolerances or because they are following a vegetarian or vegan diet. For example, animal foods are the main source of vitamin B12. So people who follow a vegan diet need to eat fortified foods and or take a supplement. Vitamin D might be a concern among infants, children and young adults, especially for those that do not drink milk. Therefore, they will likely need a supplement. Adolescent girls, meanwhile, may need more iron. As people age, it can be difficult to get enough vitamin B12. Getting B12 from fortified foods or taking it as part of a multivitamin can help raise B12 in our blood. As we get older, our bodies are not as skillful at absorbing certain nutrients. B12 is one of those. READ MORE: What you eat can affect your mental health On the other hand, real food contains healthy components a pill can’t give us. Plant foods have thousands of beneficial plant substances called phytochemicals that interact with one another in many ways, some of which scientists may not even understand yet. The greater the food variety, the more the potential beneficial interactions. When we get nutrients from a pill, we lose the fiber in these foods and, according to studies, these vitamins also fail at preventing cancer, dementia, heart disease or Type 2 diabetes. People who eat foods rich in those vitamins instead of going for pills only are at less risk of these diseases. Nutrients work synergistically, meaning you need the right balance of nutrients. A deficiency in one might appear as, or worsen, a deficiency in another. For example, vitamin E enhances vitamin A absorption. Vitamin A and E together lead to increased antioxidant capabilities, protect against some forms of cancer and support a healthier gut. Zinc is required for vitamin A transport, while vitamin C aids in iron absorption. This is only a snapshot of the many nutrient interactions happening in our bodies and their co-dependencies. Your doctor can order tests to help determine if taking a supplement would be good for you. A registered dietitian can evaluate your diet and make recommendations to meet your personal needs given your food preferences. As always, check with a health care professional to see which vitamins and minerals you may need and how to best take them. Remember, eating a balanced diet mainly consisting of fruits and vegetables is the first step towards the right direction. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogThere is no shortage of surprising new health studies. But how do you know which are worth your attention? When it comes to nutrition, it’s easy to get caught up in the hype. Let’s look at which headlines to heed or ignore: “Celery juice is the new diet.” The latest internet sensation promotes celery juice as a weight loss and digestion remedy, attesting that it can even contribute to reducing inflammation and preventing cancer. There is no evidence that celery juice helps with weight loss, especially with the juicing process stripping away the fiber and feeling of fullness. There is also no evidence it improves digestion. When it comes to cancer prevention, studies show that certain types of fruits and vegetables either protect against certain cancers or have components that protect against cancer. However, there is no specific research on celery juice and this benefit. The whole celery has a flavonoid, which shows some anticancer effects. Bottom line: Eat the whole celery for its anti-inflammatory properties that promote the health of gut lining and may help regulate digestion. Like anything else, celery juice is not a cure-all and drinking it will not eliminate other unhealthy eating habits. “Dark chocolate relieves stress.” Two studies revealed that dark chocolate-influenced gene activity of participants, increased anti-inflammatory agents and increased infection-fighting cells. The studies also suggest chocolate could positively affect brain function. However, the studies never measured stress, inflammation, mood, memory or immunity. Bottom line: Presently, a large clinical trial is testing a supplement with cocoa flavanols on heart disease, stroke and memory. Even if the results of the study show that cocoa can help, you would have to eat 600 calories worth of dark chocolate a day to receive the therapeutic dose and reap the benefits. “Carbohydrates fuel cancer.” This idea tends to resurface from time to time, hinting that sugar feeds cancer. There is evidence, in fact, that higher insulin levels occur because of high sugar intake along with extra weight around the waist. However, the current thought is that insulin itself can get a tumor started. Evidence shows that people with high insulin levels have a higher risk of breast and colorectal cancer. Bottom line: Cut back on added sugar but do not count on that to prevent or halt the spread of cancer. “Your liver needs cleansing.” The liver is the workhorse organ for blood cleansing, blood cell making and bile production – it does not need your help. There is no validity to claims that we need to rid our livers of toxins. Bottom line: Our organs cleanse our systems of unhealthy substrates without wasting your money on ever-changing potions. “Beans and nightshade vegetables are toxic.” It appears that lectin (a type of protein found in beans and nightshade vegetables that can bind to sugar) is the new gluten. Lectin foods are well tolerated by most people. They are not ‘anti-nutrients’ but, in fact, deliver a host of nutrients, fiber and health benefits. Bottom line: Lectin foods are mostly denatured with cooking and we have antibodies that deal with them. While some people do not tolerate these foods, telling everyone to avoid them is irresponsible. If you are looking for credible nutrition information, it can be hard to find in a sea of conflicting information. It can be frustrating and confusing. Here are some red flags to look for: A story that appeals to your emotion — especially through fear — also twisted science, no science or only anecdotes. Keep in mind that good science evolves slowly. Pay close attention to how your body reacts to certain foods and diets, and do what works best for you. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.
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