Citizens Memorial Hospital | Vitality | Spring 2024

Dreaming of a good night’s sleep? 4 simple strategies you can use now Connecting patients with care New! Mobile Integrated Healthcare program Shop like a pro How to bring home the best when you grocery shop SPRING 2024

2 VITALITY Spring 2024 We’d love to hear from you on social media Citizens Memorial Hospital Citizens Memorial Health Care Foundation 1500 N. Oakland Ave. Bolivar, MO 65613 417-326-6000 CEO/Executive Director Michael Calhoun Marketing Director Tamera Heitz-Peek Marketing Department Tessa Arnold Jennifer Stegner Charlotte Marsch Aaron Tallant Mission Providing compassionate care for all generations by leading physicians and an exceptional health care team. Vision Be the first choice for health care by delivering the safest, highest quality and best experience for the communities we serve. Values I am Safe, Engaged, Respectful, Valued and Empowered. Together, we make a difference by serving others. For permission to reprint any portion of this magazine, call 417-328-7245. If you wish to be removed from the mailing list, please email theitz@citizensmemorial.com or call 417-328-7245. VITALITY is published as a community service for the friends and patrons of CITIZENS MEMORIAL HOSPITAL. Information in VITALITY comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2024 © Coffey Communications, Inc. All rights reserved. Citizens Memorial Hospital complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex. CMH has arranged for language assistance services free of charge. Call 417-326-6000. (Spanish) ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 417-326-6000. (Chinese) 417-326-6000. facebook.com/citizensmemorial x.com/cmhbolivar instagram.com/cmhbolivar linkedin.com/company/citizens-memorial-healthcare Serving our communities well At Citizens Memorial Hospital (CMH), we make a difference by serving others, and this issue of Vitality highlights several ways CMH serves our communities well. In January, we celebrated the 20th anniversary of the CMH Senior Health Center. During its first 20 years, nearly 4,000 people used the free fitness facility, designed specifically for area seniors 55-plus. I know you will enjoy reading about member Davie Kaudle, who is 92 and has used the facility for 19 years. He is an inspiration and encourages other seniors to pursue better health through exercise. Read his story and learn how to join the Senior Health Center on pages 4 and 5. A new service is Mobile Integrated Healthcare. Christina Bravata, Director of Grants Management, secured $1.8 million in grant funding to build the program. We launched it in July 2023, and our community paramedics now serve about 20 patients at a time. We expect that number to grow as more people become aware of the service and see its success. We are serving our communities well by empowering patients to manage their health. Our community paramedics, Steve Keller and Ryan McDonald, work with specialists in other areas of CMH to make sure they meet patients’ needs. Read more about this new service on pages 8 and 9. On page 6, you will read about how Taylor Pedersen, D.O., at the Dallas County Family Medical Center and Walk-In Clinic, is improving children’s health in Dallas County through the Show Me Strong Kids program. You will soon start to see more construction-related activity at the hospital as we continue our make-ready projects for the hospital expansion. We have a lot to be excited about in 2024. Thank you for your support. Michael Calhoun, CEO/Executive Director Citizens Memorial Hospital and the Citizens Memorial Health Care Foundation

citizensmemorial.com 3 Save My Place expands to more CMH clinics with walk-in hours Skip the line in the waiting room at more CMH clinics by using Save My Place for walk-in care. Select the time that is most convenient for you to minimize your wait time. Go to citizensmemorial.com/ savemyplace to save your place and read the FAQs. Here is a handy reference guide for walkin hours at CMH clinics. Cut it out and save it so you’ll have it when you need it. Go to citizensmemorial.com/locations to find each clinic’s full operating hours. SBJ Health Care Champions Congratulations to our 2023 Health Care Champions at CMH! The five honorees received their awards at the Springfield Business Journal’s annual Health Care Champions ceremony. Physician: Mark Walterskirchen, M.D., urologist and surgeon, CMH Urology Surgical Clinic. Specialty provider: Mariah Hollabaugh, PharmD, MBA, BCPS, System Pharmacy Director. Administrator: Ron Evans, M.D., Chief Medical Officer, Citizens Memorial Hospital. Advanced practice provider: Kim Doolin, PMHNP-BC, psychiatric mental health nurse practitioner. Nurse: Angela Long, R.N., MSN, Director of Behavioral Health Operations. Walk-in hours Ash Grove Medical Center Monday through Friday, 8 to 11 a.m. Bolivar Family Care Center Monday through Friday, 8 a.m. to 4 p.m. Dade County Family Medical Center Monday through Friday, 9 to 11 a.m. Dallas County Family Medical Center and Walk-In Clinic Daily, 9 a.m. to 8 p.m. El Dorado Springs Medical Center and Walk-In Clinic Daily, 8 a.m. to 8 p.m. Orthopedic & Spine Center Walk-In Clinic Monday through Friday, 8 a.m. to 4:30 p.m. Osceola Medical Center and Walk-In Clinic Monday through Friday, 8 a.m. to 6 p.m. Saturday, 8 a.m. to noon Pediatric Walk-In Clinic Monday through Friday, 8 a.m. to 5 p.m. Pleasant Hope Family Medical Center Monday through Friday, 8 to 10 a.m. Stockton Family Medical Center Monday through Friday, 8 a.m. to 6 p.m. Saturday, 8 a.m. to noon Willard Medical Center and Walk-In Clinic Daily, 9 a.m. to 8 p.m. CMH Walk-In Clinic Daily, 9 a.m. to 8 p.m. (Save My Place service coming soon) Dr. Ron Evans, Dr. Mariah Hollabaugh, Kim Doolin, CEO Michael Calhoun, Angela Long and Dr. Mark Walterskirchen

4 VITALITY Spring 2024 CMH’s Senior Health Center celebrates 20 years of wellness The CMH Senior Health Center keeps seniors moving and socializing in an environment designed specifically for them. “I think there are probably a lot of older people that might not feel as comfortable going to a regular gym,” says member and volunteer Linda Wainscott. “The people here are in your own age group and have their own health issues.” The facility, which offers free memberships to people 55 and older, recently celebrated its 20th anniversary. Davie Kaudle is 92 and has been a member for almost 20 years. His normal workout routine includes 24 minutes on the treadmill and 30 minutes on the NuStep three times a week. The other two weekdays, he attends the tai chi class. “Tai chi helps me with my coordination and balance because, at my age, I have to Want to join? Membership at the CMH Senior Health Center is free and open to individuals 55 and older living in Polk, Greene, Dallas, Dade, Hickory, Cedar and St. Clair counties. Senior Health Center by the numbers Number of members since 2004 3,845 Current active membership 150+ Total number of visits in 2023 10,888 don’t care Gray hair, Davie Kaudle is a longtime member. Reason to celebrate!: Guests toured the facility at the open house and learned about free memberships for residents 55 and older in CMH’s service area.

citizensmemorial.com 5 Leadership changes in long-term care Tim Francka is now the administrative director of long-term care. He oversees all CMH Foundation long-term care, residential care and independent living facilities. He works with each facility administrator to ensure quality care and exceptional service. Francka previously was the administrator at Parkview Health Care Facility and the administrative director of long-term care for the east side of CMH’s service area. Francka has worked at CMH for over 35 years. Other administrative changes include: Retiring administrator Chris Vickers Administrator at Community Springs Healthcare Facility for 24 years New administrators Vautrin Cadle Community Springs Healthcare Facility Cindy Cain Citizens Memorial Healthcare Facility Average number of visits per day 48 Volunteer hours per month 171 Number of volunteers 22 Come in for a tour and to get your enrollment paperwork. Call 417-777-7171 for more information. be more careful when I stand up and get my balance before I take a step,” he says. Living close to the Ozark Greenways Trail, Kaudle frequently rode his bike on the outdoor biking and hiking trail. “I started to come here when it was cold and when it was hot, and then I gave up on the bike and came in here all the time,” he says. Kaudle encourages other seniors and retirees to join the CMH Senior Health Center. “Other people our age need to be out here, because they’re sitting at home in a recliner or watching TV or not exercising,” he says. “The medical people will tell you that seniors need to be exercising, and that’s one of the things I feel like has helped me through the years.” Linda Wainscott is a member and volunteer. LTC with TLC Learn more about CMH senior living options at cmhbolivar.info/ SeniorLiving.

6 VITALITY Spring 2024 Did you know? During CMH’s fiscal year from June 1, 2022, through May 31, 2023, the hospital: ● Treated 18,215 people in the emergency department. ● Delivered 525 babies. ● Employed 1,525 people. The Citizens Memorial Health Care Foundation: ● Provided 295,369 patient days through senior living facilities and home care services. ● Employed 733 people. Show Me Strong Kids Dallas County physician helps improve children’s health Taylor Pedersen, D.O., knows the need to improve children’s health. She sees it daily as a family medicine and obstetrics physician with the Dallas County Medical Center and Walk-In Clinic in Buffalo, Missouri. “I am excited to be a part of Show Me Strong Kids,” Dr. Pedersen says. “We focus on children’s health from a holistic perspective, as this will include their physical, mental and emotional health. Talking with our children about their emotions and how they are feeling, providing healthy food for them to eat, and encouraging them to play outside daily are all ways that we can improve their lifestyle every single day.” Show Me Strong Kids is a program started by University of Missouri Pediatrics to focus on children’s health and wellness, especially in rural communities. Dr. Pedersen was one of several child health experts who spoke at a fall event organized by the Buffalo High School Student Mentors. The experts answered questions about health concerns, such as asthma, ADHD and other conditions. Cooking classes for families Starting this spring, Dr. Pedersen and CMH dietitians are hosting healthy cooking classes. Dallas County families applied to attend a series of hands-on cooking classes focused on healthy eating. Families attending all four classes in 2024 will receive $500 worth of cooking supplies. The clinic staff will buy and deliver the supplies to the families’ homes. The University of Missouri works with doctors across Missouri to implement Show Me Strong Kids. Funding is from the Centers for Disease Control and Prevention of the U.S. Department of Health and Human Services. The goal is to improve health outcomes for children. Learn more in CMH’s 2023 Annual Report at cmhbolivar.info/23annualreport. Get the inside story Learn more about Show Me Strong Kids in Dallas County by calling the Dallas County Family Medical Center and Walk-In Clinic at 417-345-6100.

citizensmemorial.com 7 Did you know? ● CMH is nationally certified as an Acute Stroke Ready Center. ● CMH is a designated Level III Stroke Center. ● CMH has 24/7 telestroke coverage through CoxHealth. Know the signs of a str ke A stroke happens when blood cannot reach a part of the brain, which deprives brain cells of oxygen and nutrients. Recognizing the signs and immediately calling emergency services increases the chances of a successful recovery. BE FAST is a simple way to remember the main symptoms of a stroke. These symptoms can happen suddenly. BE FAST stands for: B Balance. Having sudden trouble with balance or coordination. E Eyes. Sudden blurred or double vision or loss of vision in one or both eyes. F Face drooping. Ask the person to smile. Look for drooping on one side of the face. A Arm weakness. Ask the person to raise both arms to the same height. One arm may drift downward or not rise at all. S Speech. Ask the person to speak. Listen for slurred or unintelligible speech. Other symptoms of stroke may include: ● Nausea or vomiting. ● Sudden change of consciousness, such as fainting, confusion or seizures. ● Sudden, severe headache. ● Sudden trouble understanding simple statements. Be ready to act Recognizing the symptoms of a stroke and calling 911 immediately can make a significant difference in treatment options and recovery outcomes. “Our emergency department physicians and nurses give stroke patients the quick care they need for the best outcomes,” says Chelsea Turner, R.N., BSN, stroke and trauma program manager. “We work with other facilities to transfer patients for higher levels of stroke care when needed.” If you are concerned about strokes, make an appointment with our care team by calling the CMH Heart Institute Clinic at 417-328-6040 or visiting us online at citizensmemorial.com. Sources: American Stroke Association; National Institute on Aging T Time to call 911. When activating emergency medical services, note the time symptoms started and other possible signs of stroke. A stroke occurs every 40 seconds in the U.S.

8 VITALITY Spring 2024 Steve Keller holds a bag of medical supplies while knocking on the front door. When the door opens, he greets his patient, who tells him what has happened since his last visit. Keller pulls a blood pressure cuff, stethoscope and pulse oximeter out of his bag and takes the patient’s vital signs. His visit to the patient’s home harks back to the days when physicians made house calls. But Keller isn’t a doctor. He is a community paramedic, helping patients with the medical care they are otherwise unable to receive. Most of Keller’s 33-year career at CMH has been working on an ambulance, saving lives through emergency medical care. He focused on patients’ short-term needs and never knew what happened to them after the care he provided. His focus changed when CMH began its Mobile Integrated Healthcare (MIH) program in 2023. “As a community paramedic, I get to develop relationships with my patients,” he says. “I can see that I am making a difference. I love it.” MIH is all about connections. Community paramedics build a rapport with patients as they learn their needs. Then, they work with transition care managers, community resource specialists and others at CMH to connect patients with medical care and other resources. Ryann Allen is the MIH care coordinator. She processes MIH referrals and answers patients’ questions. She calls patients to schedule MIH appointments and schedules virtual visits with providers. “We are an extension of the patients’ primary care providers and bring health care to them,” Allen says. Patients usually finish the program in 90 days or less, but they are equipped with new knowledge and resources for the future. Why is there a need for MIH services? Getting to a doctor can be difficult, if not impossible, for people who physically cannot leave their homes. They might not have transportation to get to a doctor’s office. If they can see a doctor, they still may not understand how or when to take their medications. Community paramedics lend a helping hand and empower patients to self-manage their chronic medical conditions. A new age of house calls Mobile Integrated Healthcare connects patients with medical care and other resources Mobile Integrated Healthcare gives reassurance not only to the health care team but, most important, to the patient and the community CMH serves.”

citizensmemorial.com 9 “I don’t do everything for them,” Keller says. “I want them to know how to handle situations after they finish the program. We are really helping them take control of their health.” CMH’s program is among the first of its kind in a rural health care setting. Established programs in other communities report fewer ambulance transports, emergency room visits and hospitalizations among MIH patients. MIH impact The MIH team is already seeing positive results from the program. These examples show how MIH is affecting our patients: ● A person with diabetes now has the disease under control. ● A formerly homebound patient in a wheelchair is now using a walker and getting out of the house, even meeting neighbors. ● A patient who needed someone other than a family member to say “You really need to see a doctor” went to the doctor and is addressing multiple health concerns. ● Patients are taking medications more regularly. “MIH gives reassurance not only to the health care team but, most important, to the patient and the community CMH serves,” says Lorie Bruce, a transitional care manager and MIH team member. Referral process MIH is for patients who could benefit from additional health care support but have barriers to accessing it. As an extension of primary care, MIH is physician-led. If you think you or someone you know could benefit from MIH, please discuss it with your primary care provider. Outside referrals may be faxed to 417-328-1190 for scheduling. Steve Keller checks vital signs for a patient at home. A new vehicle, above, enables community paramedics to bring health care to people who might not otherwise have access to it.

10 VITALITY Spring 2024 Take control of your arthritis symptoms with specialized care Are you experiencing pain, stiffness or swelling in your joints, such as your hands, hips or knees? These could be signs of arthritis, which affects over 53.2 million Americans. According to the Centers for Disease Control and Prevention, 21.2% of adults live with some form of arthritis, and more than half of those adults are ages 18 to 64. If these symptoms affect your daily activities and overall well-being, there’s no need to wait. Take a proactive step toward a healthier, more active life by asking your primary care provider for a referral to the CMH Rheumatology and Osteoporosis Center. The team offers comprehensive diagnosis, treatment and care for patients with all forms of arthritis, autoimmune diseases and inflammatory (rheumatic) diseases. Welcome, Dr. Reed! Justin W. Reed, D.O., has joined the physicians at CMH Rheumatology and Osteoporosis Center. He is certified by the American Board of Internal Medicine and Rheumatology and welcomes new patients by referral. Conditions treated ● Ankylosing spondylitis. ● Arthritis. ● Autoimmune diseases. ● Gout. ● Lupus. ● Mixed connective tissue disease. ● Myositis. ● Polymyalgia rheumatica. ● Psoriatic arthritis. ● Raynaud’s disease. ● Rheumatoid arthritis. ● Scleroderma ● Seronegative spondyloarthropathy. ● Sjögren’s syndrome. ● Vasculitis. For more information or to schedule an appointment, call the CMH Rheumatology and Osteoporosis Center at 417-328-7000. Board certified rheumatologists Anthony T. Tay, M.D. Justin W. Reed, D.O. Mark J. Jarek, M.D.

citizensmemorial.com 11 MENTAL HEALTH Help your treatment succeed Many Americans are affected by mental health conditions, such as depression or anxiety. Your health care provider will help you make a treatment plan. You can also take the following wellness steps. They can help you gain a sense of control and might help your treatment succeed. Exercise your options. Regular physical activity can have a mood-boosting effect by increasing levels of endorphins, which are feel-good brain chemicals. For maximum mental health benefits, seek out activities you enjoy, even if it’s just dancing to your favorite music or playing fetch with a dog. Aim for 30 minutes of activity on most days. Take medication regularly, as directed. Some medicines can take time to work. Don’t stop taking a medication without talking with your provider, even if you feel better. If you have concerns about a medication, talk to your provider about adjusting the dosage or alternative options, says Sara Neal, PsyD, a psychologist with the CMH Willard Medical Center and Walk-In Clinic. Connect with others. Our brains crave companionship. Meeting up with another friendly face in person can help you feel better. Fuel your brain. A healthy diet can help improve the way you think and feel. Mood boosters include leafy greens, beans and fresh fruit. They also include foods rich in healthy fats, such as salmon and tuna, walnuts, almonds, cashews, peanuts, and avocados. Avoid or cut down on sugary snacks, alcohol, caffeine and fried foods. Make sleep a priority. Your brain needs sleep to recharge. Aim for seven to nine hours of shut-eye each night. Power down your electronic devices an hour or so before bedtime, and postpone important discussions or brainstorming until tomorrow. Relax by reading by a soft light, taking a warm bath or listening to soothing music before bed. To find a primary care or mental health provider at CMH, go to citizensmemorial.com/search/providers or call the CMH Info Center at 417-328-6010. Michael Etches, M.D. Psychiatry Sara Neal, Psy.D. Psychology New at Willard Medical Center: Behavioral health services CMH Willard Medical Center and Walk-in Clinic, 502 S. Miller Road, Willard. Call 417-761-6655. Sources: HelpGuide; U.S. Department of Health and Human Services

12 VITALITY Spring 2024 You make important choices in grocery store aisles— choices that can affect your energy levels and your health. So it’s wise to have a game plan for how to fill your cart. These tips can help you. Make a list. Pick a day on the weekend to plan meals for the week. Check your fridge and pantry to identify ingredients you need for meals and snacks. Shop the perimeter first. The outer aisles of grocery stores contain some of the most nutritious choices, like fresh produce. Pump up the produce. Speaking of produce, fill your cart with fruits and vegetables. Choose different colors for different nutrients. Think juicy, red and green apples; crunchy, orange carrots; crisp, dark lettuce; and tender, yellow summer squash. Look for inseason produce, which is usually tastier and more affordable. And remember: Canned or frozen produce is also nutritious if you choose brands with the least sodium and sugar. Go lean with protein. Choose lean or extra-lean meats; loin or round cuts; skinless poultry; and plant proteins, such as beans and peanut butter. Reel in the benefits of fish. Here’s an exception to the lean-protein rule: fatty fish, like salmon, which have heart-healthy omega-3 fatty oils. Cut the dairy fat. Do you usually buy whole-fat dairy products? Try low-fat or fat-free versions. Grab some whole grains. For example, look for 100% whole-wheat instead of white sandwich bread, whole-wheat tortillas and pasta, and brown rice instead of white. To verify a product is truly whole grain, make sure a whole grain is the first listed ingredient. Stock up on healthy snacks. Fresh fruit or cut-up veggies (with hummus for dipping) can make for healthy snacks. The same goes for applesauce, trail mix and low-fat string cheese. Grab the good stuff on your next grocery run

citizensmemorial.com 13 Oven-baked salmon with snow peas Makes 4 servings. Ingredients 3 leeks (white parts only), finely chopped 2 carrots, peeled and cut into thin matchsticks ½ pound snow peas (fresh or frozen) 4 salmon fillets (4 ounces each) 2 teaspoons grated fresh ginger 2 tablespoons rice vinegar 3 teaspoons sesame oil, divided 1 bag baby spinach leaves (6 ounces) 1 tablespoon fresh lemon juice 1 lemon, cut into quarters (for garnish) Directions ● Preheat the oven to 450 degrees. ● Tear off 4 large sheets (18 by 12 inches) of heavy-duty aluminum foil, and lay each piece on your workspace. Divide the leeks, carrots and snow peas into 4 equal portions, and place a mixture of each onto each sheet of foil. ● Top each mound of vegetables with a piece of salmon. ● Sprinkle ½ teaspoon of ginger on each piece of fish, and drizzle each with ½ tablespoon of vinegar and ¼ teaspoon of sesame oil. ● Fold the foil to form a packet around each piece of fish, leaving enough room for heat to circulate. Roll the edges to seal tightly. ● Place the packets on a cookie sheet and bake for 20 minutes or until the fish flakes easily with a fork. ● Meanwhile, place the spinach leaves in a microwave-safe bowl or platter. ● Drizzle the greens with fresh lemon juice and the remaining sesame oil. ● Heat the spinach in the microwave at high power for 3 minutes, checking every minute to make sure the spinach is tender but not overcooked. ● Divide the greens equally among 4 plates. ● When the salmon is cooked, open the packets carefully to allow the steam to escape. Empty each packet onto each of the beds of spinach. ● Garnish each plate with a lemon wedge and serve. Each serving provides an excellent source of vitamin A, vitamin C, folate, magnesium and potassium and is a good source of calcium and dietary fiber. Nutrition information Serving size: ¼ recipe. Amount per serving: 256 calories, 7.8g total fat (1.2g saturated fat), 59mg cholesterol, 20g carbohydrates, 27g protein, 5g dietary fiber, 145mg sodium. Source: Produce for Better Health Foundation More eatright advice If you want to learn more ways to make healthier choices when you shop, ask your primary care provider or a nutrition expert. To make an appointment with our nutrition team, call 417-328-6752. Sources: Academy of Nutrition and Dietetics; American Heart Association; Centers for Disease Control and Prevention; International Food Information Council; U.S. Food and Drug Administration

14 VITALITY Spring 2024 A helmet might save the day It saved my life” When Louis Harris, M.D., was in a bicycle accident 12 years ago, he broke his scapula, nine ribs and his left hand and had a collapsed lung. What he didn’t have was a brain injury, thanks to his bicycle helmet, which absorbed the force of the impact. “My trauma surgeon said it saved my life,” Dr. Harris says. “I keep the helmet in my office to show kids the protection it gives you.” Dr. Harris is a family physician at Bolivar Family Care Center and CMH’s chief medical information officer. Want an easy parenting win today? One of the easiest and most important ways to protect your child is by having them wear a helmet while on a bike. That also goes for other wheeled activities, like skateboarding and rollerblading. In general, it is important to avoid hits to the head. Any activity resulting in a bump, blow or jolt to the head can lead to a concussion, temporarily disrupting normal brain function. Helmets are designed to absorb impact and reduce the risk of injury in the event of a spill. While there is no concussion-proof helmet, the right helmet can protect against serious brain or head injury. Choosing the right helmet These tips will help you pick out the right gear for your child. Be sure it is a good fit. Bring your child when buying them a new helmet. Measure your child’s head and use the brand’s sizing chart to help find the right size. Ask your child how the helmet feels. It should be snug but not too tight, which can cause headaches. Do not add extra padding to the helmet if it is loose. Look at the labels. A helmet should have a label that lets you know it meets established safety standards. Take care of your helmet. Keep it clean, and store it properly. Regularly check the helmet for damage. You should replace your helmet within five years, unless the helmet manufacturer indicates otherwise. Once that helmet is damaged, you should replace it. That’s especially true of bike helmets. Experts recommend that you replace a helmet after it’s been in a crash, even if no damage is visible. Sources: American Academy of Pediatrics; Centers for Disease Control and Prevention; Consumer Product Safety Commission

citizensmemorial.com 15 Most adults need seven to nine hours of sleep each night for a sound reason: Sleep is the cornerstone of health and well-being. It’s as essential to survival as food and water. Rewards of rest While you’re sleeping, your body and brain don’t shut down. Rather, they go into repair mode. Shut-eye allows important processes to happen. A good night’s sleep: ● Gives your cells, tissues, blood vessels and muscles time to repair and heal. ● Strengthens your immune system. ● Fortifies alertness, decision-making, focus, learning, memory, reasoning and problem-solving. ● Boosts your mood and energy levels. All told, everything is better when you get enough rest. Say good night to sleep issues Regularly missing out on a full night’s rest can make you feel sluggish and tired. It can also harm your health. Consistently not getting enough sleep can put you at increased risk for heart disease, high blood pressure and many other conditions. It can also contribute to weight gain, inflammation and accidents, among other problems. Are you getting enough sleep? Sleep better, feel better The Missouri Sleep Institute at CMH offers testing for all sleep disorders in a stateof-the-art laboratory with specially trained technicians. The staff includes, from left: Talena Gardner, RT; Michael Loggan, M.D.; Brian Kim, M.D.; and Don Garrison, RT. The Missouri Sleep Institute is at 1165 N. Butterfield Road in Bolivar. Call 417-328-6631 for more information or to schedule an appointment. Sleep tweaks If you are having trouble regularly getting enough sleep, try these simple sleep strategies. Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on weekends. Power down. Before bedtime, turn off electronic devices and the TV. Do something relaxing, such as taking a warm bath or reading a book. Cut back on caffeine and alcohol. Both can be sleep stealers, especially caffeine late in the day and alcoholic beverages at bedtime. Wear yourself out. Exercise helps you fall asleep faster and stay asleep longer. Try to get in 20 to 30 minutes of physical activity each day, in the morning or afternoon. Sources: American Heart Association; National Institutes of Health Sleep solutions If you’re having trouble sleeping, talk to your primary care provider. You can find a provider by calling 417-328-6010 or visiting citizensmemorial.com.

new medical staff SHELBY BAILEY, FNP-C, is a family nurse practitioner at the CMH Health & Wellness Clinic. She completed a Master of Science in nursing from Maryville University, St. Louis. She is certified by the American Academy of Nurse Practitioners. For more information, call 417-328-7887. DAVID DARMSTEADTER, M.D., is an emergency medicine physician at Citizens Memorial Hospital. He received his medical degree from the University of Missouri–Kansas City, in Missouri. He completed his emergency medicine residency at the University of Missouri Health Care’s University Hospital, Kansas City, Missouri. Dr. Darmsteadter is certified in emergency medicine by the American Board of Emergency Medicine. For more information, call 417-328-6301. NICOLE DAVIS, LMSW, is a licensed master social worker with Bolivar Family Care Center. She provides counseling and therapy to students in Bolivar Schools. She earned a Master of Social Work from Missouri State University, Springfield, Missouri. To schedule an appointment, call 417-326-6021. APRIL DONOVAN, FNP-C, is a family nurse practitioner at Ash Grove Family Medical Center. She earned a Master of Science in nursing from South Dakota State University, Brookings, South Dakota. She is certified by the American Academy of Nurse Practitioners. To schedule an appointment, call 417-751-2100. JAMES LOWERY, LPC, is a licensed professional counselor at Bolivar Family Care Center. He provides counseling and therapy to students in Bolivar Schools. Lowery has a master’s degree in counseling from Assemblies of God Theological Seminary, Springfield, Missouri. To schedule an appointment, call 417-326-6021. JUSTIN REED, D.O., is a rheumatologist with the CMH Rheumatology and Osteoporosis Center. He earned his medical degree at the Kansas City University of Medicine and Biosciences. He completed a residency in internal medicine at the University of Oklahoma, Tulsa, and a rheumatology fellowship at the University of Missouri, Columbia. He is certified by the American Board of Internal Medicine and Rheumatology. To schedule an appointment, call 417-328-7000. JEFFREY TEDROW, M.D., is a family medicine physician at Stockton Family Medical Center. He earned his medical degree at the University of Missouri School of Medicine, Columbia. He completed a residency at Florida Hospital Medical Center, Orlando. Dr. Tedrow is certified by the American Board of Family Medicine in family medicine, hospice and palliative medicine. He specializes in family medicine and long-term care. To schedule an appointment, call 417-276-5131. KRISTIN WAUGH, FNP-C, is a family nurse practitioner at Pleasant Hope Family Medical Center. She has a Master of Science in Family Nurse Practitioner from the University of Central Missouri, Warrensburg, Missouri. She is certified by the American Academy of Nurse Practitioners. To schedule an appointment, call 417-267-2001.

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