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Health Literacy

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October is Health Literacy Month, and even without knowing what that means, you likely already understand the importance of it. Not only that— if you’re reading this right now, you’re already actively taking steps to improve your health literacy.

Are you now curious about what this term means? The U.S. Department of Health and Human Services defines personal health literacy as “the degree to which individuals have the ability to find, understand, and use information and services to inform health-related decisions and actions for themselves and others.” In other words, health literacy describes your comfort level with the healthcare system and with your health. When you’re sick, having a limited health literacy can make an already-stressful situation even more overwhelming, and it can have very real consequences for your health.

Healthcare organizations and providers have a responsibility to make health-related information clear and easy to understand for all of their patients—that’s what they’re there for. However, by taking steps to improve your personal health literacy, you can facilitate communication with your healthcare provider and better equip yourself to make decisions about your health and that of your loved ones. Here are some ways you can do this:

  1. Plan ahead. In the days leading up to your appointment, it may be a good idea to make a list about things you’d like to talk about with your doctor or nurse. Otherwise, it can be easy to forget to bring something up that you were wanting to talk about.
  2. Ask your healthcare providers questions. Don’t be afraid to speak up. You know your body best, so this is your chance to share your concerns. The Agency for Healthcare Research and Quality has developed a Question Builder tool that you can use before your next appointment if you’d like some ideas on questions you should be asking.
  3. Make sure you understand your provider’s instructions. A great strategy for this is to repeat back the instructions to your doctor or nurse, so that they can correct you if you say something that isn’t right. The medical field uses a ton of specialized words that the average person may not understand, so there’s absolutely nothing wrong with asking for clarification.
  4. If it makes you more comfortable, take a friend or family member to your appointments. In addition to putting you at ease, they may ask a question that hadn’t occurred to you, helping you to avoid confusion down the road.
  5. Be aware of your right to an interpreter. If you don’t speak or understand English well, tell your doctor’s office. You have the right to an interpreter at no cost to yourself.
  6. Continue educating yourself about your health. Like I mentioned earlier, if you read this blog, you’re already taking a significant step towards improving your health literacy— keep up the great work!

Have a great rest of the month, and as always, stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

October is National Breast Cancer Awareness Month

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 This month is dedicated towards: 

  • Raising funds for breast cancer research (on treatment, prevention, and cures) 
  • Informing and supporting those affected by breast cancer
  • Increasing the population’s awareness of the breast cancer 

To begin, what is Breast Cancer? 

Breast cancer occurs when cells in the breasts grow out of control. In the U.S., 1 in 8 women have a lifetime risk of getting breast cancer. This disease can affect both men and women. Although it is less common in men, approximately 1 in 100 men will have breast cancer. 

There are different types of breast cancers. The type of breast cancer is determined by which cells in the breast turn cancerous. 

The two most common types of breast cancer are: 

  • Invasive ductal carcinoma- The cancer cells grow outside the ducts into other parts of the breast tissue. 
  • Invasive lobular carcinoma. Cancer cells spread from the lobules to the breast tissues that are close by. 

Both of these types of breast cancer can be spread, or metastasize, to other parts of the body which indicates the cancer’s stage (1-4). In addition, there are several other less common breast cancers such as  paget’s disease, medullary, mucinous, and inflammatory breast cancer. 

Early detection is key. How can one detect it? 

  • Regular breast checks for symptoms 
  • Mammograms 
  • Gene testing (if have family history) 

Symptoms to look for while doing a regular breast check: 

  • Any changes in breast size 
  • Nipple tenderness 
  • Pain in the breast area 
  • New lump in the breast or under the arm 
  • Nipple discharge (other than breast milk) either clear or bloody  

Mammograms: 

Mammograms are x-ray screenings of the breast to check for any cancerous growth. 

It is advised that women between the age of 45-54 should get annual mammograms.  

Some local mammogram centers in Memphis: 

  • Methodist Lebonheur healthcare

https://www.methodisthealth.org/healthcare-services/womens-health/breast-health/?gclid=CjwKCAjwoc_8BRAcEiwAzJevtX8vU3NxCk_tD20vtmjKyS3GVSXg4VnDUIK-lsQP-jCkeeJXDvcLIBoCro4QAvD_BwE

  • St. Francis Hospital Memphis 

https://www.saintfrancishosp.com/services/diagnostic-imaging/mammogram

  • Women’s care center of Memphis 

http://www.wccofmemphis.com/our-services/screening-mammography/

  • Mccdonald + Murrmann center for wellness and health
Imaging Services and Mammography
  • Baptist Memorial Hospital for Women 

https://www.baptistonline.org/services/womens-health/breast-health

Gene testing

It is true that family history is an unavoidable risk factor for developing breast cancer. If you have a family history of breast cancer, it might be beneficial to have a genetic testing for the mutated BRACA1 or BRACA2 genes. The BRACA1 and BRACA2 gene mutations are the most known gene link to increasing your chances of breast cancer. However, just because you have the mutation, doesn’t necessarily mean one will develop breast cancer.  If you have tested positive for the mutated BRACA1 or BRACA2 gene, here are the steps you can take after knowing: https://www.nationalbreastcancer.org/what-to-do-if-youve-tested-positive 

What are some risk factors? 

https://www.cdc.gov/cancer/breast/basic_info/risk_factors.htm

There are both controllable and uncontrollable risk factors for breast cancer.Some controllable things you can do to lessen your chances of getting breast cancer include staying physically healthy, maintaining a healthy weight, eating fruits and vegetables, not smoking, and limiting alcohol consumption. 

Possible risk factors that can not be controlled include: 

  • Family history- inheriting a genetic mutation
  • Getting older- risk for breast cancer increases with age. Most are diagnosed after 50
  • Exposure to hormones- those who are exposed to hormones longer are more likely to develop breast cancer
  • Having dense breasts- this can sometimes make it difficult to see a tumor in a mammogram
  • Family history of breast cancer or ovarian cancer
  • Previous treatment using radiation therapy near the chest area

Survivors: 

There are approximately 3.5 million breast cancer survivors in the U.S. Life may look different as a survivor, but know there is a community of people there to support you. Read some stories and lessons about cancer survivor’s experience with breast cancer: https://www.sharecancersupport.org/breast-cancer/breast-cancer-stories/ 

If you have any questions about breast cancer, or think that you may have it or be at risk for it, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

References: 

https://www.cdc.gov/cancer/dcpc/resources/features/breastcancerawareness/index.htm

https://www.cdc.gov/cancer/breast/basic_info/what-is-breast-cancer.htm

https://www.cdc.gov/cancer/breast/men/index.htm

https://ww5.komen.org/BreastCancer/BreastCancerScreeningforWomenatAverageRisk.html

Respiratory Care Week

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This week is Respiratory Care Week, a week dedicated to promoting awareness of lung diseases and recognizing the hard work of respiratory therapists, nurses, and doctors to support lung health. When President Reagan announced the first Respiratory Care Week in 1982, over 17 million Americans were affected by chronic obstructive lung diseases. This number hasn’t gone down much in the past 4 decades, but that can change. Here are some ways you can take care of your lungs and contribute to lowering that number:

  1. Stop (or don’t start) smoking. Cigarette smoke is a significant cause of lung cancer and chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema. COPD is the 4th leading cause of death in the United States, and in 8 out of 10 cases, it’s caused by exposure to cigarette smoke. The good news is that COPD is preventable, and by avoiding smoking, you’re significantly lowering your risk and protecting the people around you from secondhand smoke, which can cause many of the same diseases as first-hand smoke. Once you start smoking, the nicotine in cigarettes makes it hard to quit, but it’s far from impossible, especially with plenty of online resources and support from your healthcare provider, peers, and loved ones.
  2. Exercise. On top of the already-numerous benefits of exercise for building muscle, losing fat, improving your mood, helping you sleep better, and keeping your heart healthy, getting enough physical activity (30 minutes a day, at least 5 days a week) is important for your lung health, too. As you become more fit, your lungs become more efficient at oxygenating your blood and transporting it to the rest of your body. It’s equally important for people with lung disease to exercise, but you should consult with your healthcare provider to make a plan that works for you.
  3. Minimize your exposure to both indoor and outdoor air pollution. Both of these can cause or exacerbate symptoms of respiratory diseases, including asthma, which 25 million Americans currently suffer from. To keep your home safe, keep it smoke-free and test for radon and carbon monoxide regularly. For outdoor air pollution, try to minimize your time outside on days when the Air Quality Index (AQI) is high—this is something you can easily check from your phone’s weather app or from watching the local weather forecast.
  4. Wash your hands and wear a mask. As the weather gets colder and people spend more time indoors, respiratory diseases like the cold, flu, and COVID-19 can spread easily. Now, more than ever, it’s important to practice good hygiene and wash your hands to prevent infection. Keep your distance as much as you can, and when you can’t, be sure to mask up to protect not only yourself but those around you.


Taking steps to improve your own lung health is a wonderful way to celebrate Respiratory Care Week, and of course, if there are any respiratory care workers in your life, be sure to send a “thank you” their way! As always, stay safe and stay healthy!

–Wellness and Stress Clinic Team

Sources:

Basics of a Balanced Diet

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Last Friday, October 16th, was World Food Day— one that is particularly special, because it marks 75 years since the creation of the Food and Agriculture Organization of the United Nations. Since 1945, the FAO has been working towards the goal of eradicating hunger around the world, believing firmly that everyone has a right to have access to healthy food. World Food Day is the perfect opportunity to examine your own eating habits and make sure you are eating in a way that is nutritious and balanced. Luckily, there’s a tool that helps you do just that.

In 2011, Michelle Obama and the US Department of Agriculture launched MyPlate, a simple visual aid that you can use to make sure you’re getting the nutrients you need with each meal you eat.

MyPlate makes healthy eating easier. Let’s break it down:

  • Half your plate should be fruits and vegetables. These can be raw, cooked, fresh, frozen, canned, or dried—the options are truly limitless. Try to eat a wide variety of different fruits and vegetables throughout the day. For example, you can eat dark-green vegetables like spinach with one meal, and red and orange vegetables with the next. A healthy plate is a colorful one!
  • Grains are an important source of fuel for your body. When you eat grains, try to choose whole grains (like whole wheat bread) over refined grains (like white bread), since they’re not only more nutritious, but they also cause your blood sugar to increase less than refined grains do.
  • Protein is another food group you should be consuming everyday, and meat isn’t the only way to eat it. You can also get your protein from nuts, seeds, eggs, beans, peas, and soy products.
  • Dairy products are rich in calcium, potassium, vitamin D, and protein. For peak nutritional value, try to choose low-fat or fat-free milk, yogurt, and cheeses over full-fat ones. If you can’t eat dairy, certain juices, cereals, soy products, non-dairy milks, and leafy greens can also be good sources of calcium.


Remember, a healthy lifestyle isn’t built overnight. Start by making small changes to your diet and committing to sticking to them, which will help you stay healthy in the long-term. A nutritious diet is a right that you, and everyone else in the world, deserves to have.

If you’re interested in learning more about the UN’s initiatives to end world hunger, you can check out the UN Food and Agriculture Organization website or support the World Food Programme (at no cost to yourself!) at FreeRice.com. Happy World Food Day, and as always, stay healthy and stay safe!

–Wellness and Stress Clinic Team

Sources:

World Mental Health Day

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This year’s World Mental Health Day fell on October 10th, and was acknowledged at an interesting time within history — during the COVID-19 pandemic. Many lives have been considerably changed since the pandemic started, with many people experiencing loss, sadness, grief, and even fear. Social isolation and fear of the unknown has caused many people to experience these feelings, which further cause more of the same feelings to be experienced. If you already have any mental health conditions, then these feelings might be compounded, which only exasperates the issue.

If you find that you are experiencing any of these feelings and you would like to talk with someone about them, then please contact the Wellness and Stress Clinic of Memphis at (901) 306-5433 for free medical and social care. We’re here for you!

Resources to read:

https://www.who.int/campaigns/world-mental-health-day/world-mental-health-day-2020

World Mental Health Day 2020

https://www.rethink.org/get-involved/awareness-days-and-events/world-mental-health-day/

Resources in Memphis:

https://www.shelbytnhealth.com/businessdirectoryii.aspx

https://www.latinomemphis.org/mental-health?locale=en

https://www.tn.gov/behavioral-health/mental-health-services.html

Behavioral Health

https://www.shelbycountytn.gov/3645/Mental-and-Behavioral-Health-Resources

National Domestic Violence Awareness Month

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October is National Domestic Violence Awareness Month, which is a topic that must be acknowledged and talked about more, as it is a serious issue that occurs everyday. The statistics are unnerving; according to the CDC, intimate partner violence affects more than 12 million people per year. More than 1 in 3 women and more than 1 in 4 men in the United States have experienced physical/sexual violence or stalking by an intimate partner in their lifetime. Every minute in the US, 20 people are victims of domestic violence. According to the World Health Organization, 8,000,000 paid work days are lost every year by women because of the abuse perpetrated against them by current or former male partners. This loss is equivalent to over 32,000 full-time jobs. And 10,000,000 children are exposed to domestic violence annually. 

Domestic violence affects millions of people each year, and includes physical abuse, stalking, manipulation, coercion, treats, isolation, non-stop texting, and so much more. If you feel afraid of your partner, wonder why they criticize you and put you down, or believe that you deserve to be hurt or mistreated, then you may be a victim of domestic abuse. The chart below from helpguide.org describes the signs that can help you or someone that you may know is in an abusive relationship.

You’re not alone in this, and there is help for people who are in abusive relationships. If you see yourself or others in your life in the chart above, then reach out for help. Talk to the resources below, or call us here (901) 306-5433 at the Wellness and Stress Clinic of Memphis. Talk to a friend, pastor, physician, counselor, or call the National Domestic Violence Hotline at 1-800-799-7233 or visit their website at http://www.thehotline.org/. We believe you, and we’re here for you every step of the way.

Local resources include:

Rape Crisis Center (901) 222 4350

Exchange Club Family Center (901) 276-2200

Family Safety Center of Memphis and Shelby County (901) 222-4400

Memphis Area Legal Services (901) 523-8822

Memphis Area Women’s Council (901) 378-3866

Memphis Child Advocacy Center (901) 525-2377

Memphis Police Department Domestic Violence Investigative Unit (901) 636-3741

Shelby County Crime Victims Services (901) 222-3950

Shelby County District Attorney General’s Domestic Violence Unit (901) 222-1485

Shelby County Sheriff’s Office Domestic Violence Unit (901) 222-4400

Tennessee Department of Children’s Services (901) 578-4371

YWCA of Greater Memphis (901) 725-4277

References:

https://www.breakthecycle.org/blog/it’s-national-domestic-violence-awareness-month

https://www.methodisthealth.org/healthcare-services/employee-assistance-program/for-employees/eap-newsletters/2017/domestic-violence-awareness-month.dot

Fall Healthy Eating

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This past Tuesday marked the official start of Fall, and along with the reddening trees and dropping temperatures, you may have noticed one more thing that’s been looking a bit different lately: the produce aisle. Fruits and vegetables that are in season are typically tastier, fresher, richer in nutrients, and cheaper than they are when they’re out of season. The next time you stock up on groceries, consider adding some of these fall fruits and vegetables to your cart:

  • Apples: Averaging just over a dollar per pound, apples are one of the most affordable fruits you can find. Each apple has about three grams of fiber, which means it can help with losing weight and keeping your blood sugar under control. In addition, apples are rich in antioxidants, which means eating them regularly can lower your risk for many chronic diseases.
  • Sweet potatoes: Another fall favorite, sweet potatoes typically come in at under a dollar per pound. As their vibrant orange color shows, sweet potatoes are rich in beta-carotene, which your body converts into vitamin A. Vitamin A helps maintain healthy vision and may help prevent cancer as well.
  • Cauliflower and broccoli: Cauliflower is rich in vitamin C and potassium, which is one of the most important minerals in your body. Broccoli not only has these too, but it’s also high in vitamins A and K.
  • Collard greens: A Southern staple, collard greens are high in vitamins A, C, and K, manganese, calcium, iron, and fiber. These nutrients are important for immune and bone health. Collard greens also happen to be one of the most affordable leafy greens.
  • Hard squash (acorn, butternut, spaghetti): These are rich in carotenoids, which are antioxidants that help protect your body from aging and inflammation.
  • Radishes: These vibrant and flavorful root vegetables are rich in fiber, vitamin C, K, B6, niacin, and folate. You can roast them, pickle them, or add them to your salad!

As you can see, eating seasonal produce can be a great way to nourish your body without breaking the bank. Have a fantastic fall season, and stay healthy and stay safe!

-Wellness and Stress Clinic Team

Sources:

This Upcoming Monday…

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Come by the clinic tomorrow for drive-thru COVID-19 tests (4-5:30) for anyone who wants to get tested and in-person primary care and social work services for the uninsured (6:00-8:00pm). To see a social worker or health care provider you must have an appointment.

Our phones are open from 3-5pm today and all day Monday. Call us at (901) 306-5433.

Managing Type 2 Diabetes

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More than 34 million American have diabetes (about 1 in 10), and approximately 90-95% of them have type 2 diabetes. Type 2 diabetes is a chronic condition that affects the way your body metabolizes sugar, aka glucose. Glucose is an important source of fuel for the body, and if the body cannot metabolize sugar correctly, then you may experience symptoms such as:

  • Increased thirst
  • Fatigue
  • Slow-healing sores
  • Increased hunger
  • Frequent hunger
  • Blurred vision
  • Frequent infections
  • Areas of darkened skin, usually in the armpits and neck

When you have type 2 diabetes, your body either resists the effects of insulin, which is a hormone that regulates the movement of sugar into the cells in your body, or it doesn’t produce enough insulin to maintain normal glucose levels. When your body becomes resistant to insulin or when the pancreas is unable to produce enough insulin, you may start to experience the symptoms above.

If you suspect that you may have developed type 2 diabetes or that you are at risk of developing it due to environmental factors, genetics, and/or lifestyle factors, then it may be time to see a doctor. Type 2 diabetes is usually diagnosed using the:

  • Glycated hemoglobin (A1C) test: This blood test indicates the average blood sugar level for the past 2-3 months. Normal levels are below 5.7%, and a result between 5.7 and 6.4% is considered pre-diabetes, while an A1C 6.5% or higher means that you have diabetes.

To treat and manage type 2 diabetes, you may need to:

  • Lose weight
  • Eat healthily
  • Exercise regularly
  • Possibly include diabetes medication or insulin therapy
  • Monitor your blood sugar

By losing just 5-10% of your body weight, you can make a difference in your A1C because losing weight can lower your blood sugar levels. To do this, you may need to eat fewer calories, fewer refined carbohydrates, fewer foods that contain saturated fats, and more vegetables and fruits, especially those that contain a lot of fiber. Changing your diet plus aiming for 30 to 60 minutes of moderate (or 15 to 30 minutes of vigorous) mixed aerobic exercise and resistance training offers more benefits than either type of exercise alone. Examples of these exercises are:

  • Aerobic: Walking, Dancing, Biking, and Swimming
  • Resistance: Yoga and Weightlifting

If you have any questions about type 2 diabetes, or think that you may have it or be at risk for it, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team