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Healthy Boundaries in Recovery

Healthy Boundaries in Recovery

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

What are Healthy Boundaries?

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

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

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

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

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

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

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

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

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

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

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

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

Healthy Habits and How to Make Them Routine

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

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

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

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

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

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

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

Diabetic Living’s No-Bake Cheesecake

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

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

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

What is a Continuous Glucose Monitor?

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

How Newly Qualified Patients Get Coverage

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

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

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

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

Vacations relieve stress.

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

Getting away makes you feel happier.

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

Time off improves your heart health.

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

Vacations bring better sleep.

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

Getaways help you recharge your energy and focus.

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

Time off strengthens your immune system.

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

Vacations help you live longer.

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

Trips strengthen relationships.

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

Relaxing Staycations

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

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

Why You Need to Know Your Family’s Health History

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

What is a Family Health History?

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

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

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

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

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

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

How to Prevent Lung Disease

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

Signs and Symptoms of Lung Disease

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

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

Causes and Prevention

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

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

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

Signs and Symptoms of ADHD

signs and symptoms of adhd

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

How ADHD is Diagnosed

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

Symptoms of Inattention

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

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

Symptoms of Hyperactivity and Impulsivity

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

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

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

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

Why Family Meal Times Make Life Better

In today’s busy world of go, go, go, older family traditions like gathering together at the table for meals have become lost in the shuffle for many families. But family mealtime isn’t just another lost tradition from the past–it’s a vital part of family life that can actually improve everyone in your family’s quality of life. 

How Family Mealtime Improves Your Family’s Health and Quality of Life

Numerous research projects have shown that families who share meals together regularly, no matter if it’s breakfast, lunch, or dinner, or all three, reap many benefits including health. Family meals are more nutritious and help lower the risk of obesity. A Harvard study revealed that families who eat together are more likely to eat their five servings of fruits and vegetables. Family members who eat together also tend to eat less, eat more slowly, and talk more at the dinner table. 

Children who eat their meals with family tend to eat a wider variety of foods and are less picky eaters. But in addition to healthy eating habits, children and teens also get something invaluable at family mealtime. They are given the opportunity to bond, strengthen relationships, and grow closer with their parents and other family members. Parents also have the opportunity to set good examples of healthy eating and table manners. Families who are more closely bonded tend to weather storms better than others, and kids and teens who attend family dinners tend to be less likely to later engage in risky behaviors like substance or alcohol use. 

How You Can Incorporate Family Mealtime Into Your Busy Schedules

Like with any new habit, the best way to start making mealtimes a family priority is to start slow and steady. Start by increasing your number of family meals by one extra a week. That means even if you have only one meal with each other it’s still a start to something more. Don’t focus so much on planning elaborate meals, either. Instead, make the time spent together a priority. 

To encourage your family to participate in family mealtime, get them involved in the meal planning and preparation process. Helping to prepare meals also encourages children to eat what they have prepared with you. Plus, getting input on meal ideas from other family members takes the pressure off of the family’s main cook to brainstorm and plan every meal. 

Learn to be flexible with your mealtimes. Six sharp doesn’t always work for everyone for dinner time, and it’s important to remember that the time together is far more important than the actual time of day you sit down together. Even if you’re sitting down for a quick meal of sandwiches and chips before or after a ballgame or practice, that short time together is vital. 

Need some easy weeknight meals you can fix in 30 minutes or less? Check out these 35 deliciously healthy family dinner recipes from A Sweet Peachef. 

Want to know more about incorporating healthy eating habits and family meals into your family’s routine? Schedule a visit with our resident dietitian to develop a personalized healthy eating plan that’s right for your family.

What to Expect After a Suspicious Mammogram

Breast cancer is the most common cancer among women with the exception of skin cancer. One in eight women will receive a breast cancer diagnosis in their lifetime. Women who get screening mammograms regularly are more likely to find cancer early and beat it. 

Why Women Over 40 Need a Mammogram

Some women are anxious about getting a mammogram, especially their first one. This is understandable as the unknown can be frightening, but it’s not a reason to skip the screening especially if you are over 40 and you have a family history of breast cancer. Most women will receive clear results. Only about 10 to 12 percent of women are called back for further testing after a mammogram.

What Happens if Your Mammogram is Suspicious

Even if you are called back for further testing after a mammogram, it’s not a reason to freak out. Most abnormalities found in mammograms are benign. 

The next step after a suspicious screening mammogram depends on your age and the type of screenings you’ve already had. In most instances, the next step is to undergo a diagnostic mammogram, which is a more in-depth mammogram, or a breast ultrasound. Depending on certain factors like the pattern of the abnormalities and medical history, your physician may also order an MRI of the breast or a biopsy. 

Growths found in the breast can be benign or malignant–most are benign or non-cancerous. Some benign breast conditions may cause pain or discomfort and require treatment while others are harmless and painless. However, many benign breast conditions mimic the warning signs of breast cancer, and a biopsy is needed to confirm a diagnosis. 

Calcifications and microcalcifications are bits of calcium that may appear in mammograms. In fact, calcifications are common and appear in about half of all women over the age of 50. However, only about 1 in 10 younger women will have calcifications appear on their mammograms.

Most but not all calcifications are benign. Certain patterns such as tight clusters or lines of microcalcifications can be an early indication of cancer. The appearance of calcifications may be due to age, a past breast injury or surgery, an infection in the breast, or past radiation therapy. 

Malignant Test Results

Unfortunately, over 320,000 women in the United States will receive a breast cancer diagnosis this year. A cancer diagnosis still isn’t a reason to panic or expect the worst. Breast cancer treatments have come very far over the last several decades and deaths from breast cancer dropped 39 percent between 1989 and 2015. 

If you do have breast cancer, you will be diagnosed with one of two types–non-invasive breast cancer also known as ductal carcinoma in situ or DCIS, or invasive breast cancer. DCIS occurs when abnormal cells grow in the milk ducts of the breast. Non-invasive breast cancer is considered non-invasive because the abnormal cells in the milk ducts haven’t spread to other parts of the breast or body. DCIS typically appears as a cluster of microcalcifications on a mammogram.

Invasive breast cancer happens when abnormal cells inside the milk ducts break out into nearby breast tissue and can even spread to the lymph nodes in the underarm. Invasive breast cancer does not mean metastatic breast cancer, although metastatic breast cancer is a form of invasive breast cancer. Metastatic breast cancer is when abnormal cells in the breast spread to other parts of the body. It is also known as stage IV or advanced-stage breast cancer. 

How to Get the Best Results from a Mammogram

You can’t prevent breast cancer, but you just might save your life if you start getting early mammogram screenings. Women between the ages of 40 and 44 should begin screening and have the option to get a mammogram each year. Women ages 45 – 54 should be screened each year. After age 55, women with low risks can switch to being screened every other year. 

Mammograms often follow routine women’s exams that include physical breast exams. If it’s been awhile since your last women’s exam and you are reaching the age of 40 or older, it’s time to schedule an appointment. Click here to request your women’s health appointment with Mantachie Rural Health Care today

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