Children go through a flurry of changes as they grow. As parents we must be there for support and guidance. The best parents not only provide guidance and discipline, but they model good habits. They show how important healthful practices are at every stage of life and do their best to be knowledgeable.

Let’s review the basics:

A healthy mind

One of the key things for good mental health throughout life is maintain good sleep habits. Making sure children have good sleep is one of the key responsibilities of parents. The brain needs to rest. The rest is needed for learning, memory and attention. While we don’t strain the brain like a muscle, the brain does become fatigued. With fatigue, the ability to concentrate suffers. When children get their rest, they can do their best.

Let your children know they are loved. Encourage them to talk about life, their troubles and their joys. Share your values and surround them with people, books and experiences that reinforce those values. Talk about what is important but seek ways to have fun.

As always, structure vs. free time is a hot topic. With structure comes discipline, character building and accomplishment. With free time, comes the opportunity to explore the world and see where curiosity leads. Remember a mix of discipline and dreaming can complement each other.

A healthful body

As we all know, good habits in eating are extremely valuable and should start early. Birthday cake and ice cream are expressions of love. However, too much of this type of love week-in, week-out can be harmful. Making decisions about how to address sugar and processed fast food early in life is important. Simply put, balance your child’s meals and snacks with fruits, vegetables and protein sources.

Keep moving. Combining exercise with smart eating is the tried and true winning duo. Exercise strengthens bones and muscles. This increases coordination and confidence. Exercise and brain health go together as well.

Moving forward

These basic ideas help children to be physically and mentally fit. The right mix gives them the positive perspectives they need to conquer other eventualities as their bodies and brains develop – and there are plenty of challenges.

Social skills and behavior evolve quickly through the teen years. A child starts to develop skills in planning, problem-solving and self-control and with this may test boundaries. This brain development will continue into adulthood. Everything starts to look different: Bones, organs and body systems continuously change. As children advance through puberty, they may become clumsy and feel not so comfortable with their bodies. It’s a challenging time.

Learn and be ready to talk

As teens go through these changes, be ready to: listen, validate their feelings, show trust, give praise, control your emotions, do things together, share meals, say “I was wrong,” and be observant.

If you would like to learn more, Community Reach Center is offering a live webcast titled “How to talk to your kids about body image, gender identity, sexuality, etc.” This is the third presentation in the Center’s REACH for Wellness series.

The presentation will feature three psychology interns at Community Reach Center: Julia Core, who is a clinical psychology candidate at Azusa Pacific University in southern California; Loraine Fishman, who is a doctorate student at the University of Denver Graduate School of Professional Psychology; and Alec Vicenzi, who is a doctorate intern who attends the Chicago School of Professional Psychology.

The live webcast will be 3:30 to 5 p.m. Thursday, June 25. To sign up, please visit the Community Reach Center Facebook link. Please join us!

Around the clock

Remember the Behavioral Health Urgent Care (BHUC) center, 2551 W. 84th Ave., in Westminster is open 24 hours. To learn more about Community Reach Center, a nonprofit mental health center with numerous outpatient offices in north metro Denver, visit www.communityreachcenter.org or call 303-853-3500. Community Reach Center provides comprehensive behavioral health services for all ages at locations in Thornton, Westminster, Northglenn, Commerce City, Brighton and Broomfield. We are here to enhance the health of our community. Mental wellness for everyone is our goal.

Keeping on top of your healthcare needs is now more important than ever, but due to the COVID-19 virus, you may be asked by your healthcare system or local physician’s office to avoid in-person visits.

Avoiding in-person visits helps control the spread of the virus and ensures that the most critically ill receive frontline care. But just because you may not be able to see your healthcare provider in person does not mean that you should not seek out medical care.

Telemedicine is a new reality for all of us. To make it easier to connect with your healthcare team, the federal government has temporarily expanded telemedicine services for Medicare beneficiaries to cover virtual visits. Virtual visits currently include various modes of interaction with your healthcare team including video chats and phone calls.

We’ve put together four key tips to help make your telemedicine visit as beneficial as possible:

Prepare for the Visit

• Write down a list of your symptoms and concerns. Be specific.
• Practice what you want to say. That way, you won’t leave anything out.
• Write down a list of all medications (prescription and non-prescription).
• Check your technology. (If you do not have a computer, tablet or smart phone, ask a family member or friend for help.

Find a Quiet Space

• Turn off background noise such as TVs, radios and smart speakers.
• Ask others in your home to keep the noise level down.
• Allow yourself 10-15 minutes before the video/phone call to collect your thoughts.
• For privacy, consider using headphones during the call.

Tell Your Provider Everything

• Summarize your condition, list all symptoms, and explain your concerns.
• Share any changes in your medical history and any major life changes.
• Provide any vital signs that you can such as blood pressure, pulse and temperature.

Agree on a Treatment Plan

• After your doctor tells you something, repeat it back in your own words.
• Take notes and ask questions such as: What are the risks/benefits of treatment? Are there other ways to treat this? Will insurance pay? Will I need medication?
• Agree on the treatment plan and any additional tests/medications.
• Ask your doctor for resources and about follow-up visits.

As with any physician visit, it’s ideal if you can have a friend or family member by your side. That person can be responsible for taking notes so that you can focus fully on your conversation with your doctor.

Senior Reach at Community Reach Center is also utilizing this telemedicine model to ensure that the behavioral and emotional health of older adults are met during this time.

If you have any questions about where to turn for help for older adults, please contact the Senior Reach team at Community Reach Center at 303-853-3657 or visit www.communityreachcenter.org.

Here for you

This column was contributed by Wellness and Care Coordinator Nicole Hartog and Program Manager James Kuemmerle with the Senior Reach program at Community Reach Center. It is important for people experiencing mental health conditions and their loved ones to know that mental illness is treatable.

If you have any questions about where to turn for help for older adults, please reach out to the Senior Reach team at Community Reach Center at 303-853-3657. The Senior Reach provides treatment for depression and trauma, as well as many other mental disorders. Please don’t hesitate to seek assistance. Also, remember the Behavioral Health Urgent Care (BHUC) center, 2551 W. 84^th Ave., in Westminster is open 24 hours.

To learn more about Community Reach Center, a nonprofit mental health center with numerous outpatient offices in north metro Denver, visit www.communityreachcenter.org or call 303-853-3500. Community Reach Center provides comprehensive behavioral health services for all ages at locations in Thornton, Westminster, Northglenn, Commerce City, Brighton and Broomfield. As always, we are here to enhance the health of our community. Mental wellness for everyone is our goal.

Mental health issues are increasing on a global scale, especially in teenagers. It is estimated 25 percent of teens experience anxiety and at least 20 percent experience depression before adulthood. In response, researchers are focusing on finding activities and lifestyles to promote mental health. From their research, they have discovered those who participate in team sports or social exercise have lower anxiety levels and experience less depression than those who participate in individual sports or no sports at all.

Why are team sports effective?

It is well-known that exercise is beneficial for mental and physical wellness, but why are team sports more helpful for reducing mental health issues than other forms of exercise?

The following factors contribute to the positive state of mental health found in team sports participants:

• Socialization
• Social status
• Social support and accountability

These social elements found in team sports are beneficial for combating symptoms of depression. For instance, social isolation is a common symptom of depression eliminated through the social elements ingrained in team sports.

Team sports or social exercise?

When most people think of team sports, they usually think of sports like football, basketball, baseball or soccer. However, these sports are not suited for everyone seeking social exercise.  Here are some examples of exercise activities that can be engaged in socially:

• Running or cycling
• Hiking
• Group fitness classes (i.e. yoga, martial arts, kickboxing, cycling, etc.)

Countless activities and forms of exercise can be engaged in socially. Essentially, if an exercise activity includes the fundamental social elements of team sports, it will provide similar benefits to mental health.

What if I play individual sports?

If you are an individual sport athlete, don't sweat it. Any form of exercise has mental health benefits, although may not be as extensive as social exercises. Nevertheless, if you are interested in obtaining the mental health benefits associated with social exercise, consider finding a balance between individual and social exercise.

Positive self-talk

Research has shown that positive self-talk can improve mental health, as well as performance in sports. This is because positive-self talk decreases performance anxiety and increases an athlete's confidence in their abilities. Although – whether you play sports or not – positive self-talk is a great practice to consider due to its mental health benefits. To develop a habit of practicing positive self-talk, take the following steps:

• Choose a positive affirmation or motivational phrase to repeat, such as “You got this” or “I can do this.”
• Once repeating this phrase becomes a habit, create more phrases that apply to specific areas of life.
• Once you’ve created multiple phrases, attach positive mental images to them for effective visualization.

Something to consider

Keep in mind that athletes experience mental health issues too, regardless of the sports they play. Additionally, exercise alone is not sufficient treatment for serious mental disorders. In that regard, people struggling with their mental health should seek professional help.

Finding ways to cope with mental health issues can be challenging. If you or a loved one has a mental health concern, we are happy to consult with you at Community Reach Center. To get more information about our metro Denver mental health centers visit communityreachcenter.org or call 303-853-3500. We have centers in the northside Denver metro area including the cities of Thornton, Westminster, Northglenn, Commerce City, Broomfield and Brighton.

This blog was contributed by Brice Pernicka, a Westgate Community School student who is also an intern at Community Reach Center.

February is American Heart Month. Although the relationship between good mental health and heart health is certainly complex, it is a proven fact that good blood flow from the heart to the brain is important for overall wellness.

Certainly, when someone has a heart attack, heart surgery or stroke, the immediate concern is physical health. At the same time, research has shown cardiovascular disease can trigger depression and the need for counseling and medication.

With these thoughts in mind, consider lifestyle changes and good habits to maintain a healthy heart.

Here are a few tips

Let’s talk about the American Heart Association’s seven risk factors as areas for improvement to live longer and healthier lives:

• Manage your blood pressure: When you keep your blood pressure within healthier ranges you reduce stress on your heart. There are five blood pressure ranges to consider that clearly indicate a normal blood pressure or one of the elevated levels. Find out your blood pressure and consider if you need to make changes.
• Control cholesterol: High cholesterol can clog arteries and lead to heart disease and stroke. In short, reducing saturated fats and trans fats helps and focusing on foods rich in Omega-3 fatty acids and soluble fiber can help. Consider your eating habits and what may need to change.
• Reduce blood sugar: High levels of blood sugar damage the heart, kidneys, eyes and nerves. Drink plenty of water and cut down on carb intake. Seek a low carb diet to reduce blood sugar.
• Get active: Physical activity improves the length and the quality of life. Sometimes finding ways to enjoy exercise with others increases success. Good goals include 20 to 30 minutes a day or three times a week.
• Eat better: A healthful diet is one of the best ways to fight heart disease. Among the many books on healthful eating is the “Mayo Clinic Diet: Eat well. Enjoy life, Lose weight.” It’s a playbook for solidifying healthful eating habits, and it is well researched.
• Lose weight: Losing weight takes stress off your heart. Find tried and true methods, such as the Mayo Clinic book, which focuses on changing lifestyle habits to lose weight for the long term.
• Stop smoking: Smoking increases likelihood of having heart disease. The warnings about the dangers of smoking are well known. Smoking generally increases the risk for coronary heart disease by two to four times, according to the Centers for Disease Control and Prevention, known as the CDC. Similarly, consider the dangers of nicotine in vaping.

For starters, take some steps

So maybe the best advice for American Heart Month is to take a walk. While you are on your walk think about the seven risk factors and where your best opportunities for improvement may exist.

It could be learning to live with lightly salted foods or gulping the recommended eight 8-ounce glasses of water per day. Or maybe it amounts to choosing new types of exercise and gearing up the gym bag.

It’s always a good time find opportunities to improve your health.    

Learn more

While our expertise is in mental health, we are happy to advocate for the importance of American Heart Month. Just as many physical health challenges can be healed, mental illnesses are often treatable, so please don’t hesitate to seek assistance. Remember the Behavioral Health Urgent Care (BHUC) center, 2551 W. 84^th Ave., in Westminster is open 24 hours. And to learn more about Community Reach Center, a nonprofit mental health center with numerous outpatient offices in north metro Denver, visit www.communityreachcenter.org or call 303-853-3500. If you have any questions about where to turn for help for older adults, please call the Senior Reach team at Community Reach Center at 303-853-3657. Community Reach Center provides comprehensive behavioral health services for all ages at locations in Thornton, Westminster, Northglenn, Commerce City, Brighton and Broomfield. As always, we are here to enhance the health of our community. Mental wellness for everyone is our goal.

“I just haven’t felt like myself lately.”

We all hear this phrase – or something similar – now and then.

Such candid sharing means that the person trusts you and feels comfortable telling you how they feel rather than bottling it up. Intimate sharing like this illustrates healthful, supportive relationships that are enriched by compassionate listening. Are you one of those compassionate listeners?  Imagine how much more helpful you could be if you knew more about mental health challenges, treatment options and resources available right in your community.  

The face of mental illness

Everyone has a bad day now and then.  When symptoms are intense and present for longer than two weeks, a string of bad days may actually be an emerging mental health concern.

Here is what to watch for:

• Is the person’s symptoms disrupting their work, ability to carry out daily activities or engage in satisfying relationships?
• Is it affecting their thinking, emotional state or behavior?

When symptoms are causing a persistent disruption in someone’s life for two weeks or longer, it may be time to extend your compassionate support and help connect the person with professional help. Keep in mind that a mental disorder or mental illness is a diagnosable illness sometimes caused by trauma, chemical imbalances in the brain and other biological and environmental factors. A little professional help can go a long way.

The landscape of mental health

While Colorado is a phenomenal destination state that offers ample winter sporting venues and endless options for entertainment and social engagements, the state has its mental health pitfalls.

Consider that:

• Colorado ranks 16^th in the incidence of mental illness. A total of 20.6 percent of Coloradans experienced some form of mental illness last year (approximately 750,000 Colorado adults).
• Colorado currently has the 10^th highest suicide rate in the nation. About 13 people of every 100,000 in the United States died due to suicide in 2016. That same year, Colorado lost more than 20 people per 100,000 residents.
• Suicide is leading cause of death among young Coloradans age 10 to 24.
• Major depressive disorder is the leading cause of disability in the U.S. for ages 15 to 44.
• About 1 in 4 adults and 1 in 10 young people experience a mental disorder each year; less than 50 percent receive treatment.

Learn the basics

Equipped with the right information, it’s easier to help others or yourself.  For example, did you know that anxiety disorder is the most commonly diagnosed mental health challenge in the U.S.?  Symptoms associated with anxiety disorder are broader than just feeling “on edge,” and can include headaches, muscle aches, chest pain and a huge variety of other physical ailments. Post Traumatic Stress Disorder (PTSD) is a specific form of anxiety, hallmarked by nightmares, emotional flatness, depression, anger, irritability or a tendency to be easily startled.

Be in the know

A free presentation titled “Understanding the Realities of Mental Illness,” will be offered 3:30 to 5 p.m. Thursday, Feb. 27, at Community Reach Center, 11285 Highline Drive in Northglenn. The presentation will cover signs and symptoms of a variety of mental illnesses, treatment options and helpful local resources. Ample time will be provided for questions as well. Please visit www.communityreachcenter.org to register.

It is vitally important for people experiencing mental health conditions and their loved ones to know mental illness is treatable. Please don’t hesitate to seek assistance. Remember the Behavioral Health Urgent Care (BHUC) center, 2551 W. 84^th Ave., in Westminster is open 24 hours. And to learn more about Community Reach Center, a nonprofit mental health center with numerous outpatient offices in north metro Denver, visit www.communityreachcenter.org or call 303-853-3500. If you have any questions about where to turn for help for older adults, please call the Senior Reach team at Community Reach Center at 303-853-3657. Community Reach Center provides comprehensive behavioral health services for all ages at locations in Thornton, Westminster, Northglenn, Commerce City, Brighton and Broomfield. As always, we are here to enhance the health of our community. Mental wellness for everyone is our goal.

We all know exercise and physical activity is extremely important, and we know exercise has proven benefits for older people. It reduces risk of cardiovascular disease, hypertension, Type 2 diabetes, osteoporosis, obesity, colon cancer and breast cancer. It also decreases the risk of falls and fall-related injuries. 

Like everyone else, older people may know that exercise is good for their health, but they may not have the motivation or encouragement to do it. One way you can help is to guide those around you by asking about their daily activities and whether they engage in any kind of regular exercise or physical activity. 

There are several ways to encourage older adults to exercise:

• Let them know that regular physical activity – including endurance, muscle-strengthening, balance, and flexibility exercises – is essential for healthy aging.
• Help them set realistic goals and develop an exercise plan. 
• Work together to write an exercise outline, and make it specific, including type, frequency, intensity, and time; follow up to check progress and re-evaluate goals over time.
• Refer to opportunities in community resource listings, such as mall-walking groups and senior center fitness classes.

Nutrition

Older adults may develop poor eating habits for many reasons. These can range from a decreased sense of smell and taste to teeth problems or depression. Older adults may also have difficulty making their way to a supermarket or simply standing long enough to cook a meal. And, although energy needs may decrease with age, the need for certain vitamins and minerals, including calcium, vitamin D, and vitamins B6 and B12, increases after age 50.

Try these strategies to encourage healthy diets:

• Emphasize that good nutrition can have an impact on well-being and independence.
• If needed, suggest they seek information about liquid nutrition supplements, but emphasize the benefits of solid foods.
• If needed, suggest multivitamins that fulfill 100 percent of the recommended daily amounts of vitamins and minerals for older people, but steer clear of mega doses.
• Encourage the older adult to have conversations with their primary care providers.

Too old to exercise? Studies say no!

Consider these facts:

• Together, exercise and lifestyle changes, such as becoming more active and eating healthy food, reduce the risk of diabetes in high-risk older people. In one study, lifestyle changes led to a 71 percent decrease in diabetes among people 60 and older.
• In another study, moderate exercise was effective at reducing stress and sleep problems in older women caring for a family member with dementia. 
• Older people who exercise moderately can fall asleep quickly, sleep for longer periods and have better quality of sleep.
• Researchers also found that exercise can improve balance and reduce falls among older people by 33 percent.
• Walking and strength-building exercises by people with knee osteoarthritis help reduce pain and maintain function and quality of life.

Sometimes it’s hard to get moving, but oftentimes when a person gets up and around, he or she suddenly feels gratified and inspired. Let’s rally for that outcome with all older adults.

We would like to thank Wellness and Care Coordinator Nicole Hartog and Program Manager James Kuemmerle with the Senior Reach program at Community Reach Center for their insights. During this time, and all year long, it is important for people experiencing mental health conditions and their loved ones to know that mental illness is treatable, and there is no shame in seeking assistance. Remember the Behavioral Health Urgent Care (BHUC) center, 2551 W. 84^th Ave., in Westminster is open 24 hours. And to learn more about Community Reach Center, a nonprofit mental health center with numerous outpatient offices in north metro Denver, visit www.communityreachcenter.org or call 303-853-3500. If you have any questions about where to turn for help for older adults, please reach out to the Senior Reach team at Community Reach Center at 303-853-3657. We provide treatment for depression and trauma, as well as many other mental disorders. Community Reach Center provides comprehensive behavioral health services for all ages at locations in Thornton, Westminster, Northglenn, Commerce City, Brighton and Broomfield.