See also: Eating Smart & Woman's World
By Kathleen Bambrick, LICSW,
I started working with teenagers about 20 years ago. Whether in a housing project, shelter, or residential program, most teens I saw were in some sort of family, emotional or environmental crisis. These kids came mostly from a place where they had experienced some kind of traumatic event or abuse. "Cutting" or self-harm was not surprising.
Today, however, cutting has become almost commonplace. Whereas teens were previously shocked to find a peer taking a safety pin to their arm, now I find most kids are very aware of acquaintances engaging in this kind of behavior. In offering workshops to the community, our "Adolescent Self-Injury" talk is now largely requested by suburban public schools and parent groups.
Typical "cutting" involves some sort of object sharp enough to cut the skin, frequently, the arm, often to the point of bleeding. Knives and even everyday items like paper clips are utilized by the 150,000 to 360,000 American teens who injure themselves.
This is shocking to the adults, whose first reaction is one of concern for suicidal behavior. But what professionals have discovered in talking to these teens is that they often are not trying to kill themselves, but instead attempting to cope with life.
When you ask, they say, cutting makes the pain inside their head go away. They say it makes them "feel better". They describe not being able to handle the stress, pressure, or hurt they feel inside and this displaces the pain in a manner in which they can cope.
Have no doubt, although this behavior has grown, these kids still need help. They need help learning how to cope in a more productive manner. They need to learn how to replace these self-harming behaviors with other things that work in stressful situations. Using and practicing skills such as: delaying impulses, deep breathing, relaxation techniques, talking about their emotions, asking others for help, and making changes in the way they think about a negative situation are some of the things these kids lack.
If you suspect any teens are hurting themselves:
(Ms. Bambrick is a Training Coordinator with South Shore Mental Health, Bayview Associates, in Hyannis, 508-862-0514.)
By Gary Sheehan
We are fast approaching the outdoor seasons here on Cape Cod and no doubt many of us are looking forward to long days on the beach or golf course as the weather improves.
Sunny days put a smile on most faces and usually have us rushing to get outside and spend some time in the elements. However, there can be dangers involved in sun exposure and a few simple steps can help protect us from potential pain and long term damage.
Sunscreen is the most often cited prophylactic treatment for avoiding sun damage. It comes measured as SPF, or Sun Protection Factor, and is commonly available in a number of strengths. The higher the number the more thorough job the lotion does blocking out UVB rays, the ones that are commonly understood to cause sunburn.
The other type of rays which can cause longer term damage are UVA rays, and sunscreens do not commonly protect against them or their side effects. One critical element of sunscreen is reapplication; all sunscreens, in all strengths, should be reapplied every two hours to ensure maximum protection from sun damage.
In addition to the generous application and reapplication, there are other methods-including a range of clothing options-to help protect your skin.
Here are a few simple steps you can take with the wardrobe your probably have already to help protect against serious sun damage.
In addition to protection, it's also helpful to have your partner look you over from time to time for any signs of more serious sun damage, such as irregular moles or rashes. [On a personal note, it was one such once-over that sent me to the dermatologist for closer examination where it was discovered that I had Basal Cell Carcinoma, a treatable and largely benign form of skin cancer. I have since tried to be more protective and get more educated on the precautions and treatments for sun damage and the associated ailments.]
Outdoor living is a cornerstone of life on Cape Cod. Making the extra effort to ensure adequate protection from the damaging elements of our environment will help you lead a more healthy and comfortable life.
For more information on your own risks, see your doctor or dermatologist, or go to www.skincancer.org.
By Roy Carter
Hey, whadaya mean, where have I been? I was here at the beginning of last week. So, you say nuthin's been done yet, the subcontractors I told you would be here, never showed up!
Well, I don't blame ya for being a little upset, ya know what I mean? There should have been five of them:
One for warming up, one for stretching, one for aerobic exercise, one for strengthening, and one for cool-down.
I know, I contracted with ya to build that new addition to your lifestyle. We will get this done, ya know what I mean? But we need those subcontractors to help put it all together. And, oh, by the way, I think it is going to end up costing you a little more than we first agreed to, but we'll talk about that later.
Let me call these guys and see if I can have them all here tomorrow.
So, how are you this fine morning? I know, I know, it is three days later, and I didn't call ya to let ya know what was going on, but, here we are! These are the subcontractors I was talking about, so now we can start putting it all together. Let me get them over here, and they can tell ya what their job is.
This is Wilbur Armstrong; we call him "Warm" for short. Hit it, Warm: "Yo, let me tell you what my part is in this whole shebang. I'm here to install the warm-up period of your exercise addition. It isn't very big (only five to 10 minutes long), but it is very important to turn this on first. It warms up your muscles and gets your blood flowing. It is a good way to avoid injury or putting a sudden strain on your heart."
Thanks Warm, let's hear from Frank. We call him "Stretch" for obvious reasons. "Hey there, my job in your addition is just as important when it comes to preventing injury. After you warm up, you should spend another five to 10 minutes stretching some of the large muscles that are going to be used. Take my word for it, you'll regret it if you don't make it part of your project."
Our next contractor is Sid. He is in charge of the aerobic part of your addition. "Glad to meet ya. My part of your program is very important. Ya shouldn't build your addition without my contribution. It's the very foundation on which to build the rest of it. It's the part that exercises your heart and helps you lose weight and maintain the loss. My part of the program should be done for at least 20 minutes. Ya can run, ya can bike, use an elliptical, or anything along those lines. So have fun!"
Thanks Sid. Next we have Bob. We call him the Hulk. No, not because he's green, but because of the shape his body is in. Look at those muscles. "Yo, now I don't really expect ya to look like me (ya wouldn't look good in green), but strengthening is a very important part of a good exercise program. It will help ya to keep doing the things you love to do. I hate to see people stop do those things, because they become too weak to enjoy them safely. So keep working at it."
And last, and certainly least, is Joe, a.k.a. Joe Cool. He is in charge of the cool-down section. "Hey dude, I may be last, and short, but I am also very important. You should do a five to 10-minute cool-down period after every workout. It helps to prevent injury and decreases the load on the heart gradually. So listen to Joe Cool. It's, well, cool"
So, there ya have it. That is the new addition to your lifestyle. Oh yeah, and the cost. It is at least one hour, three times a week. What do ya mean, that's too much? It seems to me that out of 168 hours per week, ya can set aside three. And I was taking it easy on ya, I could have demanded every day. That would be even better.
So, now my gang is off to build additions onto other peoples lifestyles. If ya have any problems with what we did, just give me a call. I'm sure I'll be able to get back to ya within a few weeks...or so.
(Mr. Carter is a physical therapist for Bayada Nurses, 781-831-0347.)
By Jamie Neithold-Nash, DC
In discussing the nervous system, just the word "nervous" often can be stressful. Is there not another word we might use to describe this vital communication circuit connecting our brain with everything in our body?
Since each cell in our body has at least three nerves attached to it and the human body is estimated to have between 10 and 100 trillion cells, the number of nervous system links is almost incalculable.
Our nerves are the delivery routes and neurotransmitters are messengers with packages being dropped off at each location. The brain is like the central post office in Providence that has to sort out all the information and make organizational sense of it all.
This complex nervous system works best with calm, cool, clear connections. All the workers follow directions from Providence brain headquarters and deliver the mail efficiently and promptly. When the postal service gets its wires crossed, there is big trouble. Our nervous system is the same way. It's not what happens to you, but how you perceive what has happened.
Humans and lights function in basically two modes-on and off. Dimmer switches represent how well the information is getting from here to there. What is on depends on the system operating at the time. The parasympathetic and sympathetic nervous systems are both vital to survival and play very important contrasting roles. The sympathetic is "fight or flight." It's what we need to perform, run from the lion, and dazzle our friends with our wit and humor. In sympathetic mode, heart rate increases, blood flows to muscles and oxygen intake increases. The parasympathetic is associated with rest and rejuvenation. When this one dominates, we are digesting our food and healing those sore muscles. Is it any wonder that so many people today suffer from poor digestion? The two work side by side, but not at the same time. But we need a balance of each.
Our responses not only depend on what is happening to us, but also they depend on how we have recorded past similar experiences. Emotions play an important role when learning and memory circuits are being established. The strength of the synaptic connection that is formed when a memory is created is directly connected to the intensity of the emotions at the time. We might react defensively to something because it reminds us of a past experience.
The culture we live in encourages the sympathetic nervous system, and discourages the parasympathetic. If you want to heal, allowing for rest, digestion of food, laughter and play time is vital. Permission to relax and enjoy life is how we stay healthy. Let your parasympathetic nervous system take over your life often. According to D.D. Palmer, the founder of Chiropractic, "The power that made the body heals the body; it can be no other way."
(Dr. Nash is a Certified Network Chiropractor in South Dennis, 508-394-9355.)