Commonwealth Conversations: Public Health

Problemas para dormir? Oito dicas para dormir melhor

Posted by Omar Cabrera, Community Health Education Manager at DPH.

Precisa dormir mais? Assim como comer e respirar, o sono é uma função básica na qual, às vezes, não prestamos atenção. No entanto, o corpo nos avisa quando não dormimos o suficiente, e alguns sinais são o sono, a fome e, às vezes, a irritação. Na verdade, a falta de sono pode alterar o funcionamento de todo o organismo. Dormir menos do necessário aumenta o risco de pegar um resfriado, ter dores de cabeça, enxaquecas e outras doenças.

O que a maioria de nós não percebe é como a falta de sono afeta o nosso estado emocional. Ela diminui a atenção, o que pode interferir com o desempenho no trabalho e na escola. Problemas para dormir, como insônia e apneia do sono, podem causar problemas de saúde mental. Isso acontece porque as partes do cérebro que controlam as emoções e as interações sociais descansam ao dormir. Ao impedir que corpo e cérebro descansem, o estado emocional se torna cada vez mais ativo e acabamos tendo menos controle das nossas emoções. Isso pode provocar ansiedade, nervosismo, irritabilidade e diminuir a capacidade de lidar com o estresse. Não dormir o suficiente pode até mesmo contribuir para sérios problemas de saúde mental, como depressão e esquizofrenia.

Enquanto o organismo de cada pessoa é diferente e requer quantidades diferentes de sono, é bom tentar dormir 8 horas por noite. No entanto, se uma noite você não dorme o suficiente, uma soneca de uns 20 minutos pode fazer maravilhas para a mente e o corpo.

A boa notícia é que você poder fazer muitas coisas para dormir melhor. Veja algumas ideias:

Atividade física
A atividade aeróbica diária, como uma caminhada rápida e andar de bicicleta, ajuda a adormecer mais rápido, passar mais tempo em sono profundo e acordar menos vezes durante a noite.

Mantenha um horário regular para dormir e acordar
Estabeleça um horário regular para dormir e acordar na mesma hora todos os dias.

Passe mais tempo ao ar livre durante as horas do dia
Longas horas em escritórios fechados sem luz natural podem afetar o estado de alerta durante o dia e cansar o cérebro. Além disso, as luzes fortes à noite – especialmente as da TV ou do computador – podem suprimir a produção de melatonina no corpo e fazer com que seja mais difícil adormecer.

Reduza o tempo em frente à tela antes de dormir
Para dormir melhor, não verifique seu e-mail e não assista TV antes de dormir. Pessoas que assistem televisão, usam o computador ou iPads antes de ir dormir, têm uma qualiadade inferior de sono do que pessoas que desligam esses dispositivos pelo menos uma hora antes deitar, mesmo quando dormem o mesmo número de horas. Dispositivos emissores de luz estimulam o cérebro e afetam a forma natural do corpo adormecer.

Técnicas de relaxamento
Meditação, imaginação guiada (isto é, relaxamento e visualização mental para melhorar o humor e/ou estado físico), exercícios de respiração profunda e relaxamento muscular progressivo (ou seja, alongar e relaxar os músculos de forma alternada) pode neutralizar a ansiedade e a agitação.

Diminua a cafeína
A cafeína pode afetar o sono até dez a doze horas depois de consumida. Considere não consumir mais cafeína a partir do almoço, ou eliminá-la completamente.

Evite fazer refeições pesadas antes de dormir
Comer demais pode mantê-lo acordado. No entanto, alguns alimentos podem ajudar. O leite contém triptofano, que é uma substância que promove o sono. Outros alimentos que podem ajudar a promover o sono incluem atum, abóbora, alcachofra, abacate, amêndoas, ovos, pêssegos, nozes, damasco, aveia, aspargo, batata, trigo mourisco, e bananas.

Converse com seu médico
Se você já tentou todas ou a maioria dessas dicas e ainda continua dando voltas na cama sem poder dormir, seria uma boa ideia falar com o seu médico. Você pode ter um distúrbio do sono, como insônia e/ou apneia do sono. Quanto mais cedo descobrir qual é o problema, mais cedo poderá tentar solucioná-lo. Se suspeitar que tem alguma coisa errada com o seu sono, vá imediatamente ao médico.

Agradeço a Alison Brill, Coordenadora de Prevenção do Suicídio, do Departamento de Saúde Pública de Massachusetts, pela sua assistência na composição deste blog.

Intentional Acts of Kindness

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

"Be kind, for everyone you meet is fighting a hard battle." - Plato

We all have bad days from time to time. There's the burnt toast situation, the coffee spill on your favorite shirt, and my personal favorite, the just missed bus. Or perhaps work was hectic, and your date stood you up. Not ideal, but it’s all about perspective. If you're having a bad day, being kind to someone else can transform their mood, as well as yours. Everyone has tough days, and sometimes quite often. You can't fix someone else’s problems, but you can help them feel better, even for a minute. What's more rewarding - for them and you - than that?

This thinking extends to strangers, too. You might encounter someone who’s battling an illness, just lost a loved one, unemployed, houseless, or a host of other difficult issues. You never know what another person is dealing with, and your kindness can make all the difference. Simple acts of kindness go a long way, and they don’t have to be random. The Samaritans’ Happier Boston Campaign, which is working to make Boston a happier place, advocates making kindness intentional. They believe that acts of kindness have a ripple effect, sometimes even around the world.

When life gets busy and we feel overwhelmed with worries, we sometimes need a gentle reminder to practice what we learned in kindergarten - to be kind to others. So take a moment, or even a few seconds, to make a connection with someone, even a stranger, who might turn into a friend. Try to do something kind for at least one person every day. We can make a positive impact in their lives, and ours. Imagine if everyone did this what our world would look like. Now, doesn't that make you feel good?                                                                                                                                                                                                     

Simple Acts of Kindness

• Saying, "Hello" and smiling
• Asking someone how they're doing and truly listening
• Holding the elevator
• Giving a compliment
• Thanking someone for being. Period.
• Sending an old fashioned card to a friend.
• Leaving a kind note or note of appreciation on your co-worker's desk or in your child’s lunch.

Being kind has no bounds! Share how you’re making your community a friendlier and more welcoming place below.

 

¿Problemas al dormir? Ocho consejos para dormir mejor

Posted by Omar Cabrera, Community Health Education Manager at DPH.

¿Necesita dormir más? Así como el comer y respirar, el sueño es una función necesaria que a veces tomamos por desapercibido. Al igual que responde al comer y respirar, nuestro cuerpo nos dice cuando no dormimos lo suficiente, nos sentimos soñolientos, con hambre, y podemos ponernos de mal humor. De hecho, la falta de sueño puede alterar cómo funciona todo nuestro cuerpo. Dormir menos de las horas que necesitamos aumenta el riesgo de contraer un resfriado y tener dolores de cabeza, migrañas y otras enfermedades.

Lo que la mayoría de nosotros no nos damos cuenta es cómo la falta de sueño influye en nuestro estado emocional. La falta de sueño nos hace menos alerta, lo cual puede interferir con nuestro rendimiento en el trabajo y la escuela.  Problemas con el sueño como insomnio y apnea del sueño pueden conducir a problemas de salud mental. Eso es porque el sueño ayuda a que las partes de nuestro cerebro que controlan las emociones y las interacciones sociales descansen. Cuando no dejamos que nuestro cuerpo y mente descansen, los estados emocionales cada vez se convierten en más activos, y tenemos menos control sobre nuestras emociones. Podemos llegar a sentirnos más ansiosos, nerviosos, enojados, y menos capaces de lidiar con el estrés. No dormir lo suficiente puede incluso contribuir a condiciones de salud mental graves, como la depresión y la esquizofrenia.

Mientras que el cuerpo de cada persona es diferente y requiere diferentes horas de sueño, es bueno tratar de dormir 8 horas por noche. Pero, si una noche usted no durmió lo suficiente, una breve siesta de 20 minutos puede hacer maravillas para la mente y el cuerpo.

La buena noticia es que hay muchas maneras de cómo lograr dormir mejor. Aquí algunas ideas:

Actividad física
Actividad aeróbica normal todos los días, como caminar a paso ligero y andar en bicicleta, ayuda a conciliar el sueño más rápidamente, a pasar más tiempo en sueño profundo, y a despertarse con menos frecuencia durante la noche.

Mantenga un horario regular para dormir y despertarse
Establezca un horario regular para acostarse y levántese a la misma hora todos los días.

Pase más tiempo al aire libre durante horas del día
Pasar largas horas en una oficina sin luz natural puede afectar a su estado de alerta durante el día y hacer que su cerebro se canse. Mientras tanto, las luces fuertes en la noche (en especial las de horas pasadas frente al televisor o la computadora) pueden suprimir la producción de melatonina de su cuerpo y hacer más difícil conciliar el sueño.

Reduzca el tiempo frente a la pantalla antes de acostarse
Deje de revisar su correo electrónico o ver la televisión antes de acostarse y dormirá mejor. Las personas que miran televisión, que usan la computadora o tabletas como iPad justo antes de irse a dormir, provocan que su sueño sea de menos calidad, aun cuando logran dormir el mismo número de horas como los que apagan estos dispositivos al menos una hora antes de acostarse. Dispositivos emisores de luz estimulan el cerebro de una manera diferente a la forma en que el cuerpo tenía la intención de alcanzar el sueño.

Técnicas de relajación
La meditación, visualización guiada (es decir, la relajación y la visualización mental para mejorar el estado de ánimo y/o el bienestar físico), ejercicios de respiración profunda y relajación muscular progresiva (es decir, estirar y relajar los músculos) pueden contrarrestar la ansiedad y pensamientos acelerados.

Reduzca el consumo de cafeína
La cafeína puede afectar el sueño hasta diez y doce horas después de consumirla. Considere la posibilidad de eliminar la cafeína después del almuerzo o reducir su consumo total.

Evite las comidas pesadas antes de acostarse
Comer demasiado puede mantenerle despierto. Sin embargo, algunos alimentos pueden ayudar. La leche contiene triptófano, que es una sustancia que estimula el sueño. Otros alimentos que pueden ayudar a promover el sueño incluyen el atún, la calabaza, alcachofas, aguacates, almendras, huevos, melocotones, nueces, albaricoques, avena, espárragos, patatas, trigo, y los plátanos.

Hable con su médico
Si ha intentado todos o la mayoría de estos consejos y todavía sigue dando vueltas en la cama sin poder dormir, es buena idea hablar con su médico. Es posible que tenga un trastorno del sueño, como insomnio y/o apnea del sueño. Entre más pronto se entere cual es el problema, más pronto puede trabajar en solucionarlo. Si usted sospecha que algo está mal con su sueño, vaya de inmediato a ver al médico.

Gracias a Alison Brill, Coordinadora de Prevención de Suicidios del Departamento de Salud Pública de Massachusetts, por su colaboración en la redacción de este blog.

Let the Sun Shine in!

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

Imagine the feeling of the sun shining on your face, showering you with warmth and life. Feel good? The sun awakens the senses and breathes life into our spirit. Sunshine isn’t always easy to catch, especially here in New England. Picture me racing block to block trying to find a sliver of sunlight in between the concrete jungle in downtown Boston. Now that you’ve had a good laugh, let’s talk about just how important sunlight is to our health.                                                    

Many of us have heard that sunlight is a crucial source of vitamin D, which strengthens bones and the immune system. Lack of vitamin D has been linked to muscle pain and weakness, multiple sclerosis, and some forms of cancer. Time spent in the sun, however, can lift your mood naturally by increasing levels of the brain’s natural mood-lifting chemical, serotonin. Many people feel more depressed in the colder months, and what some call the “Winter Blues” is directly related to lack of sunlight. Sunlight is so powerful that it can ease depression for some people, as the brain produces more serotonin on sunny days than on darker days.

And that's not all. The sun encourages us to get outside more often and be active, which in turn improves mood. Sunlight also helps us sleep more soundly, as natural light helps to regulate our internal clocks and keep them on track.  

It can be hard to find time to get outside for natural sunlight during the winter months. But please note: tanning beds are not a safe alternative to natural sunlight. In fact, their harmful UV rays have been linked to the deadliest forms of skin cancer. If you’ll be out in the sun longer than 10-15 minutes, make sure to grab your shades and apply a sunscreen of at least SPF 15, which helps protect you from the sun's harmful Ultraviolet (UV) light. Find a list of safe and effective sunscreens here.

Even on chilly days, I find that when I face the sun, breathe deeply, and feel its warmth, I’m not actually cold. And when I return to my indoor activities, I feel refreshed and more alive. So go out and catch those rays whenever you can, and notice how you feel! 

                         
    

Read All About It: Books Are Good For Your Health!

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

There’s something special about holding a real, paper and ink book in my hands. I love the feel and smell of the pages, and the fact that there's no blinding glare from a computer or phone screen. It’s just the book and me. From novels, memoirs, and fiction, to adventure, science fiction, and biographies, reading improves your quality of life, and here’s how. 

• Getting lost in a book takes your mind off your troubles. Books, especially fiction, can be an escape from life’s challenges.
• Reading improves memory, vocabulary, and analytical thinking skills.
• Books can be very funny. Tell me you couldn’t use more laughter in your life!
• It seems obvious, but reading does, in fact, make you smarter, which increases self-esteem and confidence.
• Reading is an active mental process, as opposed to watching TV. It engages you and challenges you to think, feel, and be creative.
• Reading reduces stress and lowers anxiety. As a quiet activity that forces you to sit down and focus on one task, reading helps to develop self-discipline.

* Challenge yourself to read without doing other activities and distractions, like eating, physical activity, having the TV or music on, or texting.

• Reading helps us experience and appreciate a wide range of emotions and expands our empathy towards others.
• Reading helps us see the world through different perspectives by getting a glimpse into new cultures and places around the world.
• Reading offers a way to go anywhere at anytime, especially if you’re not able to get out and about.
• Reading improves conversations and social connections. As an avid reader, you’ll always have something to talk about!
• Writing is beautiful, and reading offers a way to enjoy and appreciate this creative art form.

If you have trouble finding time to read, try reading:

• On your daily commute.
• In the evening, instead of watching TV or using the computer.
• With your kids.
• With young people as a volunteer.

Make reading a priority and you’ll find it easier to find time. Check out your local library for a free pass to a limitless world of books and adventures!

 

Soak up the Music to Nourish Your Mind, Body, & Soul

 

 Guest Post by Kevin Myers, MSPH, CDC Public Health Prevention Service Fellow at the Massachusetts Department of Public Health

Massachusetts native physician and poet Oliver Wendell Holmes once recommended, “Take a music bath once or twice a week for a few seasons. You will find it is to the soul what a water bath is to the body.” In today’s world, there are several opportunities to enjoy what Wendell Holmes coined a “music bath” and boost your mental wellness. For example, outdoor concerts and music festivals, sometimes free of charge, allow you to relish the fresh air while you listen to music in the company of others. 

The internet is a fantastic setting to explore and listen to new music thanks to free websites such as Pandora, Spotify, Last.fm, and Grooveshark. You can gain exposure to new music that sounds similar to what you already enjoy, share with others what you are listening, and see what your friends are listening to. Let out your creative side by composing music that reflects your mood, joining a local drum circle, or just listen and whistle while you work. One study has demonstrated that you can perform better at your job with background noise, even if it’s not your favorite type of music. 

Did you know that music can even trigger autobiographical memories? When you hear a familiar song from your past, your brain can recall memories of a particular person or place. This can be extremely beneficial to those who suffer from memory loss. Music has been used as therapy for centuries. Hippocrates and Aristotle believed in the healing power of music. Music has the power to reduce anxiety and increase relaxation. Research suggests that listening to a certain Mozart sonata can reduce the number of seizures in people who have epilepsy. The positive effects of music in elementary schools include improvement in attentiveness, focus, and interest in learning.

The methods in which we hear music has evolved from the radio to the Internet and from record players to iPods. What has remained constant is the ability to share one generation’s music with another generation.  Music can often bridge the generation gap and foster relationships by bonding with older generations about music from their day. 

Take some time today to enjoy the music around you!

 

Happy Love Your Pet Day! Honor Your Furry Friend Who Keeps You Happy

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

“There is no psychiatrist in the world like a puppy licking your face.” ~Author Ben Williams

Today is Love Your Pet Day, and we sure do love our pets! Whenever the conversation turns to our fuzzy family members, inevitably, everyone whips out their phones to share photos (myself included). To be sure, we have much to be thankful for when it comes to our pets.

Pets Can Improve Our Mood

It’s pretty hard to stay in a bad mood after a nuzzle from a cat or a lick from a dog. Pets offer physical and emotional comfort, a non-judgmental ear, and unconditional love. Pets are silly and make us laugh, improving our mood and making us more playful. If you have a pet, you know all about this! Pets give us a sense of purpose, which is important for when we’re feeling down. Pets also combat feelings of loneliness by providing companionship, which can boost overall mood and even bring feelings of joy and happiness. This is particularly true for older adults and people with some chronic illnesses who own pets - they are less likely to be depressed, are better able to tolerate social isolation, and are more active than those who do not own pets.

Lower Stress

Having a pet is a stress buster. Touch is important to our mental health, and petting and cuddling your fuzzy friends is soothing, and has been shown to lower blood pressure. Even watching fish swim in their tank has calming benefits.

Social Perks

Pets ease loneliness and isolation and help us cope in hard times, as they provide companionship. Pets provide opportunities for social interaction, as both dog and cat owners have a natural tendency to want to talk to one another. Increasing our network of friends and acquaintances and building community is an important way to boost mental wellness.

Promote Physical Health

Pets help keep us healthy and active. Pet owners are more active and physically healthy than non-pet owners, which contribute to better sleep and overall health. My cats like to play one-way fetch, where I have to retrieve the ball. Maybe they’re smarter than I think.

Important Considerations

Of course, owning a pet isn’t for everyone. When thinking about bringing a pet into your home, please consider if you have allergies or other health issues, your landlord won’t allow them, you’re not in a financial position, or don’t have the time and/or energy to devote. If you decide to bring a pet into your home, please adopt from your local animal shelter. Read about the adoption process and resources from the MSPCA. You’ll be changing an animal’s life, as well as your own.

A pet can't cure symptoms of depression, nor is a pet a substitute for medication or talk therapy. And, being a pet owner comes with its challenges, of course, but the positives sure do outweigh the negatives. As author Ben Williams so perfectly stated, “There is no psychiatrist in the world like a puppy licking your face.”

Resource: Mental Health Assistance Dogs: http://www.mentalhealthdogs.org/

Mental health assistance dogs are trained to perform tasks that help ease debilitating symptoms for people living with conditions like Post Traumatic Stress, depression, anxiety, Asperger's Syndrome, and Tourette’s syndrome.

Using Wait Time to Balance, Focus and Energize

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

We spend much of our time waiting - waiting for the train, sitting in traffic, waiting to be called at the doctor’s office, waiting for a phone call. Waiting can seem stressful and causes anxiety for some of us, especially if we’re running late. What if this time wasn’t thought of as waiting, but as opportunities for balancing, focusing, and energizing your mind and body? Imagine how that shift in perspective might change your feelings about this common and often undesirable situation. Plus, as my mom always says, “A watched pot never boils!”

Below are some ideas for how to make the most of your wait time:

• Deep breathing. Just a few minutes a day of slow, belly breathing has tremendous positive effects on your entire body. Read more about deep breathing here.
• Practice mindfulness. Mindfulness means being present in the moment and awake to your experiences. Observe your thoughts and feelings without judgment; focus your attention on the food you’re eating; notice your surroundings, including the people, sights, sounds, and smells around you.
• Express your gratitude. Write in a journal or Gratitude Phone App, or call or send a text message of appreciation to someone. 
• Read a book. You know how you say you never have time to read? Well, now’s your chance! 
• Strike up a conversation with someone else who’s waiting. You never know who you’ll meet or what kind of connection you’ll make.
• Interact/make funny faces with kids in line. You’ll make each other smile and their caretaker will thank you for keeping them occupied.

Waiting is an unavoidable part of life, but it doesn’t have to be stressful. Just think of all you could be doing while you’re waiting, and next time you go out, you might just be hoping for a line!

 

 

 

 

 

It Takes a Village: Addressing Trauma & Resiliency in Multicultural Communities

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

On December 6th, 2012, in Lowell, MA, over 200 people gathered to learn, discuss and share ideas at the conference, “It Takes a Village: Trauma-Informed Responses to Suicide in Multicultural Communities.” Convened by the MA Department of Public Health Suicide Prevention Program, this first of its kind event was organized to explore different approaches around and address a critical gap in mental health and suicide prevention services among communities of color. 

A large focus of the day was on healing and resilience in communities of color. This conference provided an opportunity for attendees to improve collaborations and strengthen trauma-informed practices and connections among providers, the community, and stakeholders to prevent suicidal behavior and to better facilitate healing and resiliency in Latino, African-American, and Asian communities.

Speakers addressed how to expand the cross-cultural understanding of suicide among immigrants, painted a picture of what trauma looks like in various communities, and underscored the importance of cultural responsiveness when working with communities that are different from one's own. Going beyond cultural competency, the concept of “cultural humility” was raised as a challenge for participants to work towards. Cultural humility is not an examination of the client’s belief system, but rather having health care and service providers give careful consideration to their assumptions and beliefs that are embedded in their own understandings and goals of their interactions with their clients.

 

This gathering was a starting point for conversation around these important issues. For more information about related events, please email ContactItTakesaVillage@gmail.com. 

"This conference provided an insightful lens into the connection between trauma, suicide, and the role of culture. I'm inspired by the work and dedicated people I met, and can directly apply what I've learned." - Conference participant 

                                

The Self-Care - Community Care Connection

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

“If we are going to survive, we must build communities of caring and connection.”
- Cecile Andrews

Self-care - the act of valuing and maintaining our emotional and physical health - is crucial to our well-being. In order to be healthy and at our best, we need to take care of ourselves. We can only be at our best, however, with the support and love of our community. Self-care and community care are deeply connected, and we need both for healthy and resilient communities. Who are we if not in relation to one another? If one of us is unwell or struggling, we can't be strong as a community.

Taking care of others takes our mind off of our troubles and also makes us feel good - a main benefit of self-care - because we are supporting someone else. By taking care of each and every person in the community, with the knowledge and understanding that we all experience times of vulnerability, a shared sense of responsibility is created. This responsibility creates a safer environment with less judgment and more acceptance, which in turn promotes individual and community healing and resilience.

 

 

 

 

Below are some examples of community care in action.  Please share your ideas in the comments section.

• Investing in relationships.
• Greeting people on the street.
• Reaching out to friends and community members who are struggling.
• Hosting a regular gathering like a potluck or game night so people can meet face to face, build relationships, and strengthen community.
• Lending a hand to someone in need (e.g., giving someone a ride to the store or doctor, watching someone's kids when they are in a bind, cooking a meal for someone who just got out of the hospital or had a baby). 
• Getting to know your neighbors. You live right next to them and share a street, neighborhood, and possibly a building after all.  
• Helping connect people who are out of work to jobs. Jobs strengthen individuals, families and communities. 
• Donating or organizing donations for community members who have experienced a crisis.
• Getting involved by volunteering.
• Sharing what you have. When we act from a place of abundance rather than scarcity, we create a culture of caring and one in which everyone's needs can be met.

In today’s self-focused society, community care is a radical act. Remember that it takes a village to raise, build, and strengthen individuals and a community. Let's commit to taking care of ourselves and each other.