SUMMER FUN Play it safe around fireworks and out in the sun ONE CARING FAMILY MOTHER ANDDAUGHTER SHARE A LOVE FOR NURSING SUMMER 2022 VITALITY
2 VITALITY Summer 2022 facebook.com/citizensmemorial We’d love to hear from you ON FACEBOOK WE’RE ALSO ON twitter.com/cmhbolivar 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 Wren Hall Amy Gimpel Aaron Tallant Mission Caring for every generation through exceptional services by leading physicians and a compassionate health care team. Vision Be the first choice for customer-focused health care to every generation. CoreValues I am…positive, respectful, innovative, dedicated, empowered. Together, we are CMH PRIDE. 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 inVITALITY 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. 2022 © Coffey Communications, Inc. All rights reserved. 4 Better access to medicine A new telepharmacy is serving residents in rural Dallas County. 8 Protect your brain What to know about high blood pressure and stroke risk. 7 Get relief from PCOS Polycystic ovary syndrome has no cure, but treatment can help. 13 Counting sheep? We put five myths to rest with the facts on getting a good night’s sleep. A warm, welcoming workplace This issue of Vitality has several highlights, including the opening of our Urbana telepharmacy services located inside the new Ozarks Community Health Center Urbana Clinic. The telepharmacy allows residents in rural Dallas County to have greater access to medicine. Read more on page 4. Our CMH Auxiliary members do a phenomenal job at the hospital, Tremain Hospitality House and other locations throughout the year. They run the CMH Gift Garden and host numerous fundraisers to support CMH projects and services. On page 3, read about the Auxiliary’s recent donations. We love our volunteers and are so grateful for their support. CMH is a great place for a career in health care. We are family-friendly, and we have many families who work at CMH. On pages 10 and 11, we feature dynamic mother-daughter nursing duo Mendy Manes, LPN, and Meleah Johnson, CNA. The two received DAISY and TULIP awards, and they share their stories of why they love their careers. If you are looking for a career, consider CMH. We offer expansive benefit packages, a zero premium option for health and dental coverage, and automatic contributions to our employees’ retirement accounts. We also value our employees and encourage a culture that supports our core values of positivity, respect, innovation, dedication and empowerment. A recent survey asked employees about CMH. Here are a few of their responses: » “People are my passion. Helping those in need, whether it is a bad lifesaving call or just to simply hold their hand to show them someone cares. I love what I do and the company I work for.” » “I’ve worked at other hospitals. CMH is, by far, the most warm, welcoming and accepting workplace I’ve ever had the pleasure to work for.” » “I chose to work at CMH after my husband had a heart attack. The cardiologist saved his life. Later that year I had a shoulder replaced. I was treated with kindness, patience, compassion and respect. I wanted to be a part of that!” Go to citizensmemorial.com and click “Careers” to learn more. Sincerely, Michael Calhoun, CEO/Executive Director Citizens Memorial Hospital/Citizens Memorial Health Care Foundation Michael Calhoun, CEO/Executive Director WELCOME
citizensmemorial.com 3 Auxiliary donates recliners and neck pillows CMH AMONG THE DYNAMIC DOZEN Citizens Memorial Hospital/CMH Foundation was named to Springfield Business Journal’s 2022 Dynamic Dozen, honoring the 12 fastest growing companies in southwest Missouri. Rankings for the Dynamic Dozen companies were announced at a May 19 reception and awards ceremony at Oasis Convention Center in Springfield. Patients at Citizens Memorial Hospital and Carrie J. Babb Cancer Center will benefit from recent donations by the CMH Auxiliary. Thirty new recliners were installed in medical/surgical and telemetry patient rooms for a total cost of $36,000. CMH is renovating its patient rooms and, according to Shantelle Posten, director of volunteer services at CMH, the recliners are a great addition. “The recliners will allow loved ones and friends of patients to be comfortable while visiting and add to the overall look of the newly renovated rooms,” Posten says. CMH Auxiliary also donated 50 neck pillows for Carrie J. Babb Cancer Center patients at a cost of $375. “Cancer patients have a great need for neck pillows, which help improve comfort and well-being Are you interested in becoming a CMH volunteer? Contact Shantelle Posten at 417-328-6432 or email shantelle.posten@ citizensmemorial.com. during chemotherapy treatments. The donated pillows will be given to patients at the beginning of their treatments,” Posten says. The recliners and neck pillows were purchased and donated with money raised through CMH Auxiliary fundraisers and proceeds from the CMH Gift Garden gift shop. “We would like to thank CMH employees and the Bolivar community for supporting us and helping to make our fundraisers successful,” says Posten. “It allows our Auxiliary the opportunity to give back to CMH projects.” CMH NEWS 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) 注意：如果您使用繁體中文，您可以免費獲得 語言援助服務。請致電 417-326-6000.
4 VITALITY Summer 2022 Newpharmacy services in Urbana Residents in rural Dallas County have greater access to medicine, thanks to a new Stephens Pharmacy telepharmacy location at Ozarks Community Health Center’s new Urbana clinic. The telepharmacy is located at 406 S. Dallas St., Urbana, and is open Monday through Friday, 8:30 a.m. to 5 p.m. Stephens Pharmacy, owned and operated by Citizens Memorial Health Care Foundation in Bolivar, uses a HIPAA-compliant telepharmacy software platform that enables virtual prescription verification and live video counseling with patients. “Certified pharmacy technicians at the Urbana location work with a supervising pharmacist at Stephens Pharmacy to review and safely approve prescriptions,” says Mariah Hollabaugh, system pharmacy director for Citizens Memorial Hospital/CMH Foundation. “Patients and pharmacists can also connect through a secure video for a live patient-counseling session.” CARING FOR RURAL COMMUNITIES Seth Alley, pharmacist in charge at Stephens Pharmacy, is the supervising pharmacist, and Rebekah Spradling is the on-site certified pharmacy technician for the new telepharmacy location in Urbana. “Studies show that a lack of convenient access to a pharmacy and pharmacist in rural areas can be a significant barrier for patients and can contribute to negative health outcomes,” says Michael Calhoun, CEO/executive director of Citizens Memorial Hospital/Citizens Memorial Health Care Foundation. “Ozarks Community Health Center has been a wonderful medical partner with CMH over the years for many services and programs in our eight-county service area. We have similar missions caring for residents in our rural communities, and providing pharmacy services at their new Urbana clinic will lead to better access and ultimately better patient outcomes,” says Calhoun. ATRUSTED PARTNER Stephens Pharmacy has been in business in Bolivar for more than 47 years. The locally owned pharmacy was purchased by Citizens Memorial Health Care Foundation in 2019 and offers prescription medication services, over-the-counter medications, vaccinations, diabetes supplies, home delivery services, a drivethru, and Medicine on Time and RxLocal mobile medication management programs. CMH NEWS GET CONNECTED For more information about Stephens Pharmacy telepharmacy services in Urbana, call 417-993-0332.
citizensmemorial.com 5 Stay safe around fireworks Enjoy the sun, skip the tan Americans love to celebrate the Fourth of July with a bang—we love to see those brilliant bursts of sparkling colors light up the sky. But there’s a darker side to fireworks: They can be more dangerous than you might think. All too often, fireworks users end up in emergency departments with severe burns or injured hands or eyes. Even sparklers can burn at a metalmelting 2,000 degrees! Think about that before you hand a sparkler to a child. LEAVE FIREWORKS TOTHE PROS Experts make it quite clear: The safest way to enjoy fireworks is to attend a public display run by a fireworks pro. But if fireworks are legal where you live and you still want to use them despite the risks, then check out these tips: » Avoid buying fireworks that are packaged in brown paper. They’re meant for the pros and not safe for everyone else. » Make sure an adult supervises the fireworks activities at all times. » Don’t let young children use fireworks. They might have fun with glow sticks, confetti poppers or colored streamers instead. » Be careful to use fireworks well away from people, houses or things that can burn. Keep a bucket of water or a hose nearby. » Never stand over a firecracker when lighting the fuse. » Never hold lighted fireworks in your hands or throw them at people. » Only light one firework at a time—then quickly get back. » Never set off fireworks in bottles or cans. » Don’t try to relight or pick up fireworks that have not gone off. » Soak spent fireworks in water before throwing them away. Sources: American Society for Surgery of the Hand; National Safety Council; U.S. Consumer Product Safety Commission Hello there, sunshine! There’s no denying it: Soaking up the sun and getting a tan can feel really good—especially after a long season of cold temperatures and winter-white skin. But (you knew there was a but coming) that good feeling and those tanned arms can be a bad thing. Ultraviolet (UV) radiation from the sun can permanently damage the cells of your skin—a tan is actually a sign of damaged skin. This may trigger wrinkles; dark spots; or dry, leathery skin. Of course, the biggest threat from too much UV exposure is skin cancer. Time spent sunbathing raises the risk of deadly melanoma as well as nonmelanoma skin cancers. And while many people believe that skin cancer can take decades to develop, melanoma is the second most common cancer in young women, 15 to 29 years old. ENJOY SUN SAFELY No one says you have to hide from the sun—after all, being active outdoors is good for you. Still, you can’t use that as an excuse to get a tan. To enjoy the warmth of the sun without exposing yourself to risk: » Slather up. Use a sunscreen with a sun protection factor (SPF) of 30 or higher. Put a thick layer on all parts of your exposed skin before you head outside, even on slightly cloudy or cool days. » Dress for success. Put on a hat with a brim that’s wide enough to shade your face, ears and the back of your neck. And, as much as possible, try to wear long-sleeved shirts and long pants. Sources: American Academy of Dermatology; Centers for Disease Control and Prevention; U.S. Food and Drug Administration SUMMER SAFETY
6 VITALITY Summer 2022 What ismetabolic syndrome? Learn the risks and facts Perhaps you’ve heard the term metabolic syndrome but have no idea what it means or why it even matters. The following Q&A will help you understand the syndrome and why it’s crucial to know if you or a loved one are at risk for it. QWhat is metabolic syndrome? Metabolic syndrome is a cluster of health conditions that often occur together and raise the risk for serious problems such as heart disease, type 2 diabetes and stroke. To be diagnosed with metabolic syndrome, you must have three or more of these health conditions: » A large waistline. » A high triglyceride level—or you’re on medicine to treat high triglycerides. Triglycerides are a type of blood fat. » A low HDL cholesterol level—or you’re on medicine to treat low HDL cholesterol. » High blood pressure—or you’re on medicine to treat high blood pressure. » High fasting blood sugar—or you’re on medicine to treat high blood sugar. Q Who is at risk for metabolic syndrome? Several factors increase the likelihood of getting metabolic syndrome: » Too many pounds. Excessive fat in and around the abdomen is most strongly linked with metabolic syndrome. » Insulin resistance. This happens when the body can’t use insulin efficiently. Insulin resistance raises the risk for type 2 diabetes. » Race and gender. African American men are less likely to have metabolic syndrome than white men, while African American women are more likely to have it than white women. Q How can I prevent metabolic syndrome? These steps can help: » Eat a healthy diet. Focus on eating whole grains, fruits, vegetables, lean meats, skinless poultry, low-fat or fat-free dairy products, and fish that isn’t fried. Avoid foods high in saturated and trans fats, sodium, and added sugars. » Be active. Aim for at least 150 minutes of moderately vigorous physical activity per week. One easy way to get started? Take a walk. Even a short stroll, several times a day, will help you meet your goal. » Shed some weight if you need to. Balance healthy eating with a healthy level of exercise to reach your weight goals. Sources: American Heart Association; National Heart, Lung, and Blood Institute HEALTHY BALANCE CAN HELP Watch cooking demos, learn recipes and nutrition information, and get helpful cooking hints on our Healthy Balance cooking classes’ YouTube channel. Go to bitly.com/HBCookingClass. Q&A
citizensmemorial.com 7 POLYCYSTIC OVARY SYNDROME Get the help you need Heather Corn, M.D., with CMH Endocrinology Center in Bolivar, is an expert in diagnosing and treating patients with endocrine system issues. She offers care and treatment for reproductive hormone imbalance, pituitary and adrenal disorders, thyroid and parathyroid disorders, advanced diabetes, obesity, osteoporosis and other disorders of the endocrine system. WOMEN’S HEALTH If you deal with unstable menstrual periods, facial hair and acne, you may be one of the 9% to 18% of women with polycystic ovary syndrome (PCOS). PCOS is common among women between the ages of 15 and 44, or during their childbearing years. Most patients are diagnosed when they struggle to get pregnant in their 20s and 30s. In fact, PCOS is the most common reason for infertility. The disorder is caused by an imbalance in reproductive hormones, which hinders a woman’s egg release and ovulation cycle. Since PCOS is a health problem that affects 1 in 10 women of childbearing age, it’s important for you to know the facts. SIGNS AND SYMPTOMS PCOS can trigger a variety of signs and symptoms in women, such as: » Irregular periods. Some women have no periods and some have more than one period per month. » Cysts on the ovaries. » Weight gain or trouble losing weight. » Bad acne. » Oily skin. » Acanthosis nigricans (thick, patchy skin). » Hair growth on the face, chest and back. » Loss of hair on the scalp. MANY COMPLICATIONS Although infertility is one of the biggest complications of PCOS, the condition also can cause problems once a woman does get pregnant: Her chances for miscarriages, gestational diabetes and preeclampsia (dangerously high blood pressure) go up. The complications go beyond the reproductive system alone. Women with PCOS are at risk of developing anxiety, depression, sleep problems, obesity, uterine cancer, high blood pressure, unhealthy cholesterol levels, diabetes and insulin resistance, and metabolic syndrome. TREATMENT CAN HELP If you think you have PCOS, the first step is to talk to your primary care provider. Ask for a referral to HAVE QUESTIONS? Call the CMH Endocrinology Center at 417-328-7000. board certified endocrinologist Heather Corn, M.D., with CMH Endocrinology Center in Bolivar. Dr. Corn will confirm a diagnosis and develop a treatment plan based on your particular symptoms and needs. “Medicines can be used to treat insulin resistance, to lower the level of androgens (male reproductive hormones) that cause skin and hair problems, or to regulate menstrual cycles and reduce acne,” she says. Patients who want to get pregnant may be prescribed medications to help with ovulation. “If you are overweight, losing even a small amount of weight may help regulate your periods and improve fertility. And if medicine doesn’t work, there may be other options,” says Dr. Corn. Although PCOS has no cure, treatment can help manage the condition and its complications. “For some, adopting a healthy eating plan, exercising, getting enough sleep and managing stress will go a long way to improving symptoms and decreasing your risk for developing type 2 diabetes,” says Dr. Corn. “Don’t delay getting care,” she adds. “We can help patients who have symptoms of PCOS get the help they need.” Sources: Endocrine Society; National Institutes of Health; Office on Women’s Health
8 VITALITY Summer 2022 Stopping your blood pressure from climbing too high is one of the healthiest things you can do for many reasons—including that it may help lower your risk for having a stroke or developing dementia. Over time, untreated high blood pressure can damage blood vessels in the brain, making it more likely that they will: » Become narrowed and clogged, which reduces the flow of oxygenrich blood to the brain. » Rupture or burst. Both of these changes to the blood vessels can lead to stroke. Many people who have a first stroke have high blood pressure. Some people also develop what’s called vascular dementia or vascular cognitive impairment, which can cause memory and thinking problems, after having a stroke. 5 ways to lower your risk of stroke PREVENTION Do your brain a favor Keeping blood pressure under control may help prevent dementia and stroke KEEPYOUR BLOOD PRESSURE DOWN Start by getting regular blood pressure checks by your primary care provider (PCP). High blood pressure has no symptoms. So regular testing is the only way to know where you stand. Ask your PCP if you should also check your blood pressure at home. Blood pressure readings are given as two numbers: a top (systolic) number and a bottom (diastolic) number: This may seem obvious, but it’s true: No one wants to have a stroke. It’s the fourth leading cause of death in the U.S. and a major cause of adult disability. That’s why taking steps to prevent a stroke is so important. A stroke happens when blood flow to the brain is cut off. This causes brain cells to die. Keeping your heart and blood vessels healthy is very important if you want to lower your risk of a stroke. (Many heart diseases, such as atrial fibrillation, increase your risk of having a stroke.) Some things are out of your control when it comes to avoiding a stroke, such as your age or family history of stroke. But the good news is that there are at least five ways to help lower your chance of having a stroke: Eat a healthy diet. Fill your plate with plenty of fresh fruits and vegetables. Also choose foods high in fiber and low in saturated fats, trans fat and cholesterol. Avoid excess salt. Watch your weight. Too many pounds raise your risk of a stroke. Aim to keep your body mass index (BMI) in a healthy range. Your doctor can tell you how much you should weigh. Exercise on a regular basis. Exercising is one of the best 1 2 3 BLOOD PRESSURE CATEGORY TOP NUMBER BOTTOM NUMBER Normal Less than 120 And less than 80 Elevated 120 to 129 And less than 80 Stage 1 high blood pressure 130 to 139 Or 80 to 89 Stage 2 140 or higher 90 or higher Hypertensive crisis (call your doctor right away) Higher than 180 Higher than 120 HEALTHY CHOICES If your blood pressure is not in a healthy range, you may be able to bring it down (and possibly help protect your brain) by making lifestyle changes. For instance: » Eat a variety of healthy foods, such as fruits, vegetables and low-fat dairy products. » Cut back on salt and sodium by comparing food labels. » Keep moving. Try to get at least 150 minutes of moderately intense aerobic activity, like brisk walking, each week. » Watch your weight. Eating healthy and exercising regularly can help you reach or maintain a healthy weight. » Take medications. If your PCP prescribes blood pressure medicines, take them exactly as directed. Sources: Alzheimer’s Association; American Heart Association; U.S. Department of Health and Human Services
citizensmemorial.com 9 Some common OTC medicines can raise blood pressure KEEP YOUR BLOOD PRESSURE IN CHECK: See your primary care provider (PCP) regularly. Don’t have a PCP? Call the CMH Information Center at 417-328-6010. If you’re trying to keep high blood pressure under control, pay attention to the over-the-counter (OTC) medicines you’re taking. The reason? OTC medicines for everything from headaches to cold symptom relief can give blood pressure an unwanted boost. Some even make your blood pressure drugs less likely to work well for you. Medicines that can affect blood pressure include: » NSAIDs. Short for nonsteroidal anti-inflammatory drugs, NSAIDs include the pain relievers ibuprofen (such as Advil and Motrin) and naproxen (such as Aleve). Prescription-strength NSAIDs also decrease the effectiveness of most blood-pressure-lowering drugs. » Acetaminophen. Possibly to a lesser degree than NSAIDs, this pain and fever reducer (one example is Tylenol) can also raise blood pressure. » Cold and flu remedies. Medicines that contain decongestants constrict blood vessels, which can cause blood pressure to increase. In addition, decongestants may lessen the effectiveness of high blood pressure medicines. What you can do These drugs typically raise blood pressure by a small amount. But even small increases can affect your overall blood pressure control. When buying OTC medicines: » Read the label. Some medicines may contain warnings for people with high blood pressure and those taking blood pressure drugs. OTC cold remedies that are designed for people with high blood pressure will say so on the label. » Check the sodium content. Some OTC meds are loaded with sodium, which also raises blood pressure. » Check ingredients lists for the words sodium or soda. Sodium might be found in all types of medicines. Many effervescent medicines and vitamins get their fizz from sodium bicarbonate. A pharmacist may be able to help you find the same medicine in another form. » Talk to your doctor. When in doubt, ask your doctor if an OTC medicine you’re thinking of taking may affect your blood pressure levels or your blood pressure medicines. In fact, it’s always a good idea to let your doctor know about all of the medicines and supplements you’re taking, including those you can buy without a prescription. If a medicine does pose a problem for you, your doctor might be able to suggest an alternative that won’t affect your blood pressure treatment plan. Know your numbers Monitoring your blood pressure can help you find out if your medications are working well—or if it might be time to make some changes. If you have high blood pressure, your doctor may recommend taking blood pressure readings at home. Ask your doctor for advice on choosing a blood pressure device. Sources: American Heart Association; National Heart, Lung, and Blood Institute ways to protect against a stroke. It lowers your cholesterol and blood pressure levels and helps you maintain a healthy weight. If you smoke, it’s time to quit. Smoking increases the risk for stroke in numerous ways. Your doctor can help you quit. Manage your blood pressure. High blood pressure is the leading risk factor for stroke. Following tips one through four above can help keep your blood pressure under control. So can taking medicine to lower your pressure, if needed. Know the warning signs of stroke Stroke is a medical emergency, and it requires immediate treatment. If you or anyone you know experiences one or more of the following symptoms, call 911 right away: » Sudden confusion, or trouble talking or understanding speech. » Sudden trouble seeing in one or both eyes. » Sudden trouble walking, or sudden dizziness or loss of balance or coordination. » Sudden severe headache with no known cause. Sources: National Center for Chronic Disease Prevention and Health Promotion; National Institute of Neurological Disorders and Stroke 4 5
10 VITALITY Summer 2022 CMH EMPLOYEES Meet the mother and daughter who have a heart for health care Longtime Citizens Memorial (CMH) employees and mother-daughter nursing duo Mendy Manes, LPN, and Meleah Johnson, CNA, are well-known for the exceptional care they provide every day. “I think nursing is really about how much you can help people and care for people,” says Manes, a licensed practical nurse with Citizens Memorial Home Care Services in Bolivar. Collectively, Manes and Johnson have more than 50 years of dedication to patient care, with all but three of those years at CMH. They both have a heart for caring for their patients, residents and families. “Whatever little things it is you can do, you just do it for them to make their day,” says Johnson, a certified nursing assistant with Citizens Memorial Healthcare Facility (CMHCF) in Bolivar. It’s these small details in the care that both mother and daughter provide at CMH that make a huge difference in their patients’ lives. When asked what inspires them to be so dedicated, Manes replies: “I want to do better for them [the patients] each day. I want to make sure they are taken care of and make sure they have what they need—and if not, try to go find it.” Both mom and daughter have received nursing awards for the exceptional care they consistently give to their patients and residents at CMH. PAVINGTHEWAY Manes has been a nurse for 31 years, with the majority of her nursing career being at CMH—only leaving for a quick stint as a school nurse for three years. Most recently, she has worked for CMH Home Care Services for 11 years. She says the residents and patients are her “favorite thing” about being a nurse and are what drew her into nursing. “I love interacting with people and caring for them,” Manes says. “Taking care of people—it just makes you feel good.” Through this exceptional care, Manes has touched countless lives. One of the families of a patient she cared for was so moved by her care that they nominated her for the DAISY Award, which Manes received in November 2019. The DAISY Award is an international recognition program that honors outstanding nurses. “I was just flabbergasted when I got my award. Just very humbled and honored,” she says. How did it feel for Manes to see her daughter, Meleah, follow in her footsteps and go into the nursing field? “When she wanted to be a CNA, I just told her she was going to do so well,” Manes says. “Wherever she went, whatever she did, she would do good—she is a loving, caring person.” Nursing is a family bond
citizensmemorial.com 11 The TULIP Award is the CMH equivalent of the DAISY Award, and it recognizes outstanding nursing and medical assistants and patient care technicians who assist in direct patient care. “There are no words to describe what I felt as a mother knowing she had won this award,” says Manes. “It was nice that someone had noticed what I had known all along about Meleah.” CONTINUINGTHE LEGACY There’s no doubt that Manes instilled a heart for caring in her daughter that Johnson is now passing on to her own children. Over Johnson’s many years at CMHCF, her children have spent countless hours at the facility and with the residents—so much time that it has become a cherished activity. “Since my kids were itty-bitty, they have said, ‘Can we go see all my grandmas and grandpas?’” Johnson says. Her kids are older now but still want to see their “grandmas and grandpas” at CMHCF, especially on Halloween. “It lights up all the residents’ faces to see them,” Johnson says about her children’s regular visits to the facility. The Halloween tradition now includes other members of her family. “It’s just grown from there,” she says. “Now all of my sisters’ kids go, my kids go—everybody goes— because they want to go trick-or-treat with all their grandmas and grandpas.” In explaining the emphasis her family puts on caring, Johnson says, “Passing down the legacy of caring to every generation is a big part of our family.” This legacy of caring is evident in everything Manes and Johnson do. They truly are making a positive impact on their patients, their families and their co-workers that will last a lifetime. FOLLOWING IN HER FOOTSTEPS Johnson credits her mother for being the reason she became interested in nursing. “It was a lot to do with my mom, because she is the same way I am—we both care about everyone and we would do anything for them,” she says. It was this shared caring spirit that motivated Johnson to continue the family legacy. She earned her CNA license while still in high school through the Bolivar High School Health Occupations Program and began working for CMHCF soon after receiving her license. Johnson has since worked for CMH for more than 19 years and says the love for her residents is what has kept her working at CMHCF for all these years. It’s because of her love for her residents that she won the December 2021 TULIP Award. DYNAMIC DUO Mendy Manes, LPN, and her daughter, Meleah Johnson, CNA, both longtime CMH employees, have a heart for caring. Go to cmhbolivar.info/ legacyofcaring to watch their exclusive interview.
12 VITALITY Summer 2022 Mind over stress How to boost relaxation with mindfulness Give your brain a boost with gratitude Some days, it’s really tough to stay positive. Between the news, the pandemic, problems at work, and day-to-day tensions with family and friends, it’s no wonder we sometimes feel stressed and overwhelmed. There’s a good reason our brains notice and remember the bad things that happen. It’s a survival skill. But negativity can build up and feed on itself, causing us unneeded stress and unhappiness. Luckily, there are simple things you can do to cultivate more positivity in your life. Retrain your brain Did you know that people who track what they are grateful for at least once a week are more upbeat and have fewer complaints than others? See for yourself! Here are a few easy gratitude habits that can help you be more positive and feel better about your life: Keep a gratitude journal. Writing down what you’re grateful for can make you feel happier, more connected to others and genuinely appreciative. It doesn’t have to be complicated. Just jot down a few of the blessings—big or small—in your life today. Nothing come to mind? You can also reflect on the events and people who’ve made a positive difference in your life in the past. Write a thank-you letter. This is such a gift to a person who really helped you—and to yourself. Write about what they did, how it affected you and what it still means to you. Reading it out loud to them can deliver an even more dramatic boost in happiness, research says. Share the good news. When something great happens in your life, don’t keep it to yourself. You’ll enjoy it even more when you tell other people. Bring it home. Over dinner, try asking, “What went well for you today?” Or start a new birthday tradition where you each say something you appreciate and admire about the person who’s celebrating another year. Real change If you feel stuck in negative thought patterns, just remember: Your brain is able to change. And that’s something to be grateful for, too. Sources: American Academy of Pediatrics; HelpGuide; Mental Health America MENTAL HEALTH Does stress ever get the best of you? We all tend to feel frazzled some days. Since too much stress can be hard on the body and mind, it’s important to find ways to cope. One way that can help: practicing mindfulness. Simply put, mindfulness involves being present in the moment and conscious of your sensations, thoughts and feelings, according to the American Psychological Association. Mindfulness may help counter stress by helping us achieve a state of relaxation, in which the mind and body are calm. If you want to give mindfulness a try, here are some ways to get started: » Practice slow breathing. While seated or lying down, gently rest one hand on your stomach. Slowly breathe in through your nose and out your mouth, feeling your stomach rise and fall beneath your hand until you feel relaxed. » Progressively relax your muscles. Starting with your feet and moving to your shoulder, tense and then relax one muscle group at a time. Notice how good it feels to release the tension. Be aware of the sensations in your body too. Imagine your breath flowing to your feet, knees, arms and so on. » Take a mental vacation. Visualize a scene (real or imagined) that makes you feel calm. Maybe that’s a favorite vacation beach or a mountain lake. » Engage in mindful exercise. Take a short walk or bike ride, focusing on the rhythm of your movements and the scenes around you. MORE STRESS BUSTERS Consider combining mindfulness with these other stress-reducers: » Use a journal to pinpoint causes of daily stress. Jot down things you’re grateful for to keep stress in perspective. » Make time for fun, whether that’s working on a hobby, watching a movie, playing a game, or doing whatever else you enjoy and makes you feel relaxed. » Let it out. Talk about your stress— with a loved one, a friend, a spiritual advisor or your doctor. Additional source: HelpGuide
citizensmemorial.com 13 SLEEPING WELL Is a good night’s sleep Sleep is essential to your physical and mental health, helping your body repair itself and your brain process memories of the day’s events. And considering you spend up to a third of your life sleeping, that slumber time should count! Below, we bust some sleep myths to pave the way for ultimate snoozing. Myth: Naps can make up for lost sleep. Fact: A siesta is reenergizing, but it can’t replace a good night’s sleep, because a nap doesn’t move you through the essential stages of sleep you get with a full night of sleep. Nap smart by limiting your snooze to 30 minutes or less and by dozing earlier in the afternoon so the nap doesn’t interfere with your bedtime. Myth: You’ll sleep better If you exercise at night. Fact: Exercise can help you sleep, but earlier in the day might be best. Why? Exercise can be stimulating and raise your core body temperature, making it tougher to sleep if it’s too close to your bedtime. If you’re not a morning person, don’t ditch exercise altogether; instead, aim to complete vigorous exercise at least one to two hours before turning in. If that’s impossible, light stretching or yoga may be more beneficial. Myth: A nightcap will help you sleep more soundly. Fact: Alcohol makes you tired and can help you doze off more quickly—at first. But as it works its way through your body, alcohol produces chemicals that interfere with the quality of your sleep. Alcohol can also worsen snoring; increase your risk for obstructive sleep apnea (a potentially serious medical condition); and cause a reduction in rapid eye movement (REM) sleep, when most dreaming occurs. Myth: Older people need less sleep. Fact: Not necessarily. This misconception might be due to the fact that as we age, sleep is more fragmented, caused by disorders like insomnia or sleep apnea. Most adults, regardless of age, need between seven and nine hours of sleep each night. Myth: Turning on theTV will help you doze off. Fact: While a TV can initially lull you to sleep, its changing volume and lighting can jolt you awake and interfere with a solid slumber. A better bet: Tune out the TV and turn on a fan or sound machine instead for a dose of steady background noise. Sources: American Academy of Sleep Medicine; National Institute of Neurological Disorders and Stroke; Sleep Foundation merely a dream? 5 tips for sweet slumber
14 VITALITY Summer 2022 Help for incontinence and overactive bladder You don’t have to live with leaks. Effective treatments are available. Medications. Several medications are available to treat stress and urgency incontinence, such as oxybutynin and myrbetriq. Surgery. A simple surgical procedure to inject medication into the bladder neck or bladder muscle may help, including Coaptite® and Botox® injections. Synthetic mesh slings can be inserted to provide support for your urethra (the tube you urinate through). In the right patient, these can be 85% successful. Implants. InterStim™ therapy uses an implantable device for your tailbone, like a pacemaker for your bladder, as an effective treatment for urinary incontinence and overactive bladder. UROLOGY NEW! CMH Urology Surgical Clinic now offers patients the Pro-Nox™ nitrous oxide delivery system for in-office urologic procedures, including Botox® bladder therapy or any procedure that may cause pain or anxiety. REGAIN CONTROL Learn more about treatment options for female urinary incontinence at cmhbolivar.info/ WH. And hear from urologist MarkWalterskirchen, M.D., in ourYouTube video at cmhbolivar.info/3NYrFyA. ➜
citizensmemorial.com 15 Straight and steady does it The importance of retaining posture, balance and flexibility Have diabetes? Give your feet some TLC When you have diabetes, it’s important to know how to properly care for your feet. That’s because diabetes can increase your risk for poor blood flow and nerve damage, which can cause deep wounds (ulcers) that may become infected. In extreme cases, foot ulcers might lead to gangrene and amputation. To help take good care of your feet: » Check them daily. Look for problems such as cuts, sores, red spots, blisters, corns, callouses or an area of your foot that feels warmer than others. Ask your primary care provider which foot problems to report right away. » Protect your feet. Wear well-fitting shoes. There should be enough room for your toes. It’s best not to go barefoot or wear just socks, even indoors. If your feet are numb from nerve damage, you might step on something and get a sore you can’t feel. » Maintain circulation. Stay as active as possible. Have a few minutes? Take a walk around the block. Wiggle your toes and move your ankles when sitting. Avoid tight socks—they can cut off blood flow. » Ask how to care for callouses or corns. Your provider may tell you to smooth them with a pumice stone after bathing. » Trim your toenails straight across. You’re less likely to cut your skin and cause an infection. » Don’t put lotions or creams in between your toes. The moisture may promote infections. » Get regular foot exams. Your provider can check your feet at every visit. Ask for a more thorough exam at least yearly. Source: National Institute of Diabetes and Digestive and Kidney Diseases AGING WELL What are the secrets to staying healthy as we age? You probably know the usual recommendations, such as eating a nutritious diet, exercising and maintaining a healthy weight. But it’s also important to focus on three other things: good posture, balance and flexibility. They can help ward off some of the health problems—such as broken bones, digestive problems, and neck and back pain—that can derail our health and enjoyment of life at any stage, but particularly as we get older. Follow these suggestions for retaining your stability and range of motion so you can enjoy better mobility and a healthier life. FOR BETTER POSTURE Maintaining or improving your posture aids with your balance and flexibility. By holding your body correctly, your spine will align at your neck and back to provide support and steadiness. The key to proper posture is being mindful at all times. If you find yourself slouching when working at your desk, watching TV, walking around or standing in the grocery line, think about what your mother may have told you: » Stand and sit up straight. » Put your shoulders back. » Pull your stomach in. When standing, place your weight on the balls of your feet. When sitting, uncross your legs, and keep your feet flat on the floor or a footrest. Ensure that your chairs have enough padding for back, thigh and hip support. FOR BETTER BALANCE To improve your stability throughout your day: » Stand on one foot for 10 seconds. » Walk heel-to-toe in a straight line for 20 steps. » Stand up from a seated position without grabbing your chair. If you feel unsteady, have a wall, sturdy chair or a person nearby. As you feel more stable, you might not need support. FOR MORE FLEXIBILITY Focus on stretching your back, inner thigh, back of leg and ankle. The National Institute on Aging has a series of stretching exercise videos for older adults on YouTube that show you how to safely stretch those areas. KEEP MOVING! Movement can also help with improving posture, balance and flexibility. Two great overall movement practices are yoga and tai chi. Also remember to take frequent breaks when sitting or standing, and gently stretch. Additional sources: American Heart Association; U.S. Department of Health and Human Services
Welcome, new providers LAUREN ARGO, NP-C, is a nurse practitioner at Ash Grove Family Medical Center. She is certified by the American Academy of Nurse Practitioners. Argo earned her Bachelor of Science in nursing from Cox College, Springfield, and a Master of Science in nursing from Maryville University, St. Louis. To schedule an appointment, call 417-751-2100. MURPHY MASTIN, M.D., is a dermatologist at CMH Dermatology Clinic. He attended medical school at the University of Missouri School of Medicine and completed an internship and dermatology residency at Mayo Clinic School of Graduate Medical Education, Rochester, Minnesota. To schedule an appointment, call 417-328-4500. ABIGAYLE MCGREW, PA-C, is a physician assistant at El Dorado Springs Medical Center and Walk-In Clinic. She is certified by the National Commission on Certification of Physician Assistants. McGrew earned both her Bachelor of Science in cellular and molecular biology and Master of Science in physician assistant studies from Missouri State University, Springfield. For information, call 417-876-2118. STEPHEN CRAIG MORRIS, M.D., is an orthopedic surgeon and sports medicine specialist at CMH Orthopedic & Spine Center. He attended medical school at the University of Utah School of Medicine, Salt Lake City, and completed an orthopedic surgery residency at Loma Linda University Medical Center, Loma Linda, California, and an orthopedic sports medicine fellowship at Cedars-Sinai Kerlan-Jobe Institute, Los Angeles. To schedule an appointment, call 417-777-2663. JENNIFER PARMALEE, PA-C, is a physician assistant at CMH Surgical Services Clinic. She is certified by the National Commission on Certification of Physician Assistants. Parmalee earned a Bachelor of Science in radiography and a Master of Science in physician assistant studies at Missouri State University, Springfield. To schedule an appointment, call 417-326-8700. CARESSA PATEL, PA-C, is a physician assistant at CMH Neurology and Headache Center and Missouri Memory Center. She is certified by the National Commission on Certification of Physician Assistants. Patel earned both a Bachelor of Science in cellular and molecular biology and a Master of Science in physician assistant studies at Missouri State University, Springfield. To schedule an appointment, call 417-327-3530. Nonprofit Org. U.S. Postage PAID WallaWalla,WA Permit No. 44 Citizens Memorial Hospital District 1500 N. Oakland Ave. Bolivar, MO 65613 BOOST RELAXATION WITH MINDFULNESS. Try our stress-busters on page 12.
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