Shining a Light on Parkinson's Awareness and Hope at the YMCA of Collier County

It is a sad commentary on our current cultural worldview that sunlight is widely perceived to be harmful, a cancer-causing threat. But what does the research actually say? And does this research affect older adults differently than other people?Spectrum: For starters, we should understand that sunlight is a complex combination of photons, with different wavelengths and properties. The sun is the original full-spectrum illumination, while both incandescent and LED lights emit, as one might expect, mostly visible-spectrum light.Intensity: The other important variable is the intensity of light, measured in LUX units (a foot away from one candle): direct sun comes in at 100,000; a cloudy day at 1,000; a kitchen or office measures 500; and a living room only 50. Thats why you need to get outside.UV: At one extreme is ultraviolet light (UV), whose wavelength is slightly shorter than visible violet. With regard to our health, UV is a mixed bag.It does cause sunburns, damages DNA, and triggers the aging of skin. It is also statistically associated with malignant melanoma, although, curiously, not with increased deaths from melanoma (because these cancers are mostly treatable).On the other hand, there are numerous health benefits: UV lowers the risk of hypertension, diabetes, atherosclerosis (hardening of the arteries), blood inflammation, and COVID infections. UV also stimulates Vitamin D synthesis in the skin. A large-scale study of 500,000 Brits, with a 12-year follow-up, found that frequent UV exposure lowered all-cause mortality by 14%, with cardiovascular deaths down 21% and total cancer mortality decreased by 13%. It gives one pause to reconsider the vast sums spent on sunscreen lotions. Just wearing light summer clothing blocks 80% of UV.IR: UV radiation represents only about 3% of the sunlight that strikes the surface of the earth, while about 50% is infrared (IR), whose lightwaves are just beyond (longer) than visible reds. IR radiation is more predominant at the beginning and end of days, while UV is strongest when the sun is overhead. A thick cloud cover reduces IR significantly more than UV. In a recent superb Huberman Lab podcast, Dr. Roger Seheult touted the many benefits of IR radiation. Most severe and chronic diseases also involve mitochondrial dysfunction (mitochondria are the small organelles within a cell that produce the energy-generating chemical ATP). One aspect of aging is that we lose 70% of our mitochondrial functioning after age 40. Unlike UV, IR radiation passes through light clothing and the surface of the skin to penetrate deep into body tissues, where it significantly stimulates mitochondrial ATP synthesis.Effects: The effects of improved mitochondrial functioning are pervasive, correlated empirically with sun exposure. Dr. Seheult cited statistics demonstrating that the greatest number of all-cause mortality comes soon after the shortest day of the year, and the lowest number of deaths occurs close to the longest days.People who live far north or south of the equator where days are particularly short in winter have higher overall mortality rates, particularly in mid-winter. In a study of almost 30,000 Swedish women, avoidance of sun exposure carried the same risk of premature death, as did smoking.There is well-replicated rigorous research that moderate IR exposure lowers the risk of cancer, heart disease, diabetes, hypertension, and it reduces blood lipids and chronic inflammation. IR increases immune system response to infections, such as influenza, COVID and pre-cancerous cells.On a sunny day, just 15 minutes outside can make a big difference. If youre in a green space with lots of grasses, leaves, bushes, and trees, you can receive two to three times the IR dose because plants reflect much of the IR that strikes them (notice that most leaves dont get hot in the sun because of these reflective properties).Red Light Therapy: There are many red-light therapy devices now available if you are considering them, be sure to carefully research IR wavelengths, dosage, safety, and therapeutic benefit. One study, utilizing an IR desk unit shining only on face, neck, and hands, proved to be quite therapeutic.Forest Bathing? Dr. Seheult delighted in reminding us of the wisdom of the ancient beliefs that sunlight and fresh air promote convalescence. Forest bathing has become a thing the air around trees is infused with phytoncides that defend plants from bacteria, fungi, and insects. When inhaled by humans, they up- regulate immune functioning and lower stress levels, and reduce stress hormones. The beauty and serenity of such an environment further enhances these benefits, some of which are detectable by lab tests a month later. Furthermore, getting up with the sun (and out from behind the filtering effects of plate glass windows) helps to set your circadian rhythm, which can improve sleep patterns. Take home message: forests, parks and even golf courses soothe the soul, and the body. And early morning and late afternoon may be particularly beneficial.Sweat Benefits: Dr. Seheult is a pulmonologist who treats many respiratory infections he also reminded us about how previous generations treated patients with hot baths and hot packs, as if to sweat out infections. Its been recently discovered that body temperatures a little over 100 degrees Fahrenheit actually accelerate the production of interferon, a powerful anti-viral protein. Maybe weve been a little too quick to reduce our fevers with aspirin, Tylenol, and Advil. And maybe the saunas so favored by Scandinavians and Russians are more therapeutic than weve realized.Conclusion: As spring has sprung, we encourage everyone to get away from your screens, go outside and enjoy the benefits of the sunshine that so amply surrounds us. Residents at Kavod Senior Life have a myriad of ways to get outside, whether it be on the sunlit patio areas, in the resident gardens, on the nearby walking paths in Cherry Creek or on the many benches and sitting areas surrounding the campus. Come for a visit and see for yourself!Ben and Scott  https://theagingwiselyproject.com/

Chronic illness can take many forms. Common types that I see in my practice include migraines, irritable bowel syndrome (IBS), fibromyalgia, and chronic back pain, all of which are associated with depression.No matter what type of chronic illness you have, you are likely all too aware of the profound effects it can have on your mental health and day-to-day functioning. Although chronic illness is a massive challenge to your psychological functioning, there are some ways that you can moderate its impact on your perspective and emotional wellbeing.Understand That You are on a Long and Winding roadMany people search for magic bullet solutions to the depression that frequently accompanies chronic illness. Some of these solutions, like medication, therapy, and alternative holistic treatments, may work better than others. However, it is key to understand that depression related to physical health issues will likely be with you in one form or another for a long time.While depression can remit at times, there is always the possibility that it will recur. If you can take a long-term perspective and understand that you will likely always be dealing with the ebb and flow of mental health concerns, then you will feel less hopeless when your depression or other mental health issues return.Guard Against Isolating YourselfWhen people have chronic illness, they are at risk of feeling like a misfit, struggling with everyday things that seem to cause other people no issues at all. For example, if you have to miss work frequently because of migraines, it is hard not to feel like a social outcast who doesnt know the gossip and cant even be counted on to attend the holiday party. Those with chronic illness cant be blamed for thinking, I shouldnt even try to be social, since it rarely works out.This is a dangerous and slippery slope, though, and can result in increased feelings of loneliness and isolation. Try to attend events that you feel well enough to attend, and if you cancel plans with friends, be sure to reschedule. Additionally, finding an in-person support group or even one online can be essential in helping you feel less alone with your illness.Focus on Self-CompassionComparing yourself unfavorably to others who can do more than you can is a surefire way to feel depressed and stuck. Instead, think about ways to be as compassionate with yourself as you would be with a close friend.Focus on what you are accomplishing, even with your chronic illness, and how you are living a meaningful life despite the obstacles life has put in your way. Talk to yourself in the same kind and compassionate tone that you would use with a beloved family member, and steer clear of negative self-talk that can spiral into feelings of despair.Plan Positive Things for the FutureEven though plans may have to be altered because of the vicissitudes of chronic illness, you still need to have things to look forward to. You can even have backup plans scheduled in case you are unable to attend other events or gatherings.For example, you can plan to visit a friend in a nearby city next month, but be sure to tell her that if you need to cancel, maybe you can find a weekend the following month instead. Maybe she can come to you if need be. Most people are much more accommodating and flexible than we imagine, and looking forward to events in your life can help buffer the depressive feelings that often go hand-in-hand with chronic illness.Need to Talk Through It? Therapists Are Here for You!Hopefully some of these techniques can help you fight back against the mental health effects of chronic illness. A therapist can also work with you to effectively integrate some of these strategies into your life.Remember: chronic illness, although it can feel consuming, does not have to define your life or permanently impact your mental health.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Finding out you have a chronic medical condition an illness that lasts for a year or longer can be devastating and scary. Dealing with chronic illness is challenging, especially in the beginning. It can take a toll on your mental health in addition to whatever physical symptoms youre learning to manage. When youre diagnosed with a chronic illness, you suddenly need to deal with things like symptom management and the impact your illness will have on your quality of life. You might need to start taking medicine, grapple with new physical limitations, or deal with the general uncertainty that accompanies long-term illness. Even if youre feeling alone or overwhelmed right now, help is out there. Were sharing practical, effective coping strategies for chronic illness that you can implement starting today. We know this is a difficult time for you keep reading to find out how you can take control of your journey and find some relief with techniques that work for you, your symptoms, and your condition. 1. Educate Yourself About Your ConditionEducating yourself helps you better understand your chronic medical condition. Youll learn what to expect, whats normal, and where to get the best help. You can start by researching reputable sources. Peer-reviewed medical journals and trusted healthcare websites are good resources. You can also talk to your doctor or other healthcare professionals or get second opinions and dont hesitate to ask questions.Tips for educating yourself about your chronic illness:Join a support group or online communityAttend educational workshops or seminarsRead books written by expertsLook up the latest research findingsUse reliable, trusted online resources or patient advocacy organizations2. Establish a Support SystemSupport systems can be crucial in managing your illness and keeping your spirits up. Contact friends and family or ask your doctor for a referral to a support group. Online communities can also offer valuable emotional support and be a place where you can connect with others going through similar experiences.Tips for establishing a support system:Talk openly with your loved ones about your needs and the challenges youre facing Connect with others who understand what youre going throughSeek individual counseling and professional therapy if you have emotional or mental health needs3. Utilize Healthy Coping SkillsHealthy coping skills promote physical and emotional well-being, which can be crucial as you navigate this new normal. If you can, try things like doing light exercise, practicing mindfulness, or engaging in hobbies that bring you joy. Self-care and boundaries will be critical at this point in your life.Healthy coping skills to manage your chronic illness may include:Mindfulness meditationDeep breathing exercises Hobbies or activities that are relaxingPrioritizing sleepEating a healthy, balanced dietSetting boundaries with friends and familyImplementing strategies such as social support networks and coping mechanisms significantly aids in stress reduction, pain management, and enhancing overall quality of life. These practices, essential to managing chronic illness, involve developing a comprehensive plan of action to address various aspects of life affected by the condition. By actively managing elements such as diet, exercise, and emotional well-being, individuals can better face the challenges of illness and empower themselves to navigate their health journey more effectively. Through promoting a supportive environment and embracing proactive approaches, individuals can enhance their resilience and improve their overall well-being despite the presence of chronic illness. Talkspace therapist Famous Erwin, LMHC, LPC, MA4. Talk to a TherapistIndividual counseling and therapy can be a valuable, reliable source of emotional support. A therapist can teach you coping strategies specific to dealing with chronic illness. Try to seek out someone specializing in chronic illness care or who has experience working with others whove dealt with challenges like yours. Be as open and honest as possible to get the most out of your sessions. Share your therapy goals and fears so your therapist can help you address them.Consider the following tips for finding the right therapist:Research mental health professionals who specialize in your specific conditionPrepare for your sessions by writing down your concerns and thoughts beforehandBe open when you discuss the emotional impact your illness is having on your life and relationships  5. Practice PacingPacing is a pain management technique that helps you learn to balance activity and rest while you work towards achieving goals. Its commonly used with people who have conditions that cause chronic pain and is typically better for time-based pain vs symptom-based pain.How to practice pacing to manage chronic illness symptoms:Listen closely to your bodyLearn to recognize signs of fatigue or painAvoid overexertionBreak big tasks into smaller, more manageable onesSchedule rest periods between sessionsUse tools like timers or activity trackers to monitor your energy level Adjust pacing as neededMake lifestyle changes, like adding regular rest into your routine6. Effectively Manage Your Medical CareTo effectively manage your medical care, you must be willing to advocate for yourself and be an active participant every step of the way. Proactive engagement and organization will be crucial to staying informed about your chronic condition and maintaining a personalized care plan that addresses your needs and preferences. Tips for effectively managing your medical care when you have a chronic illness:Keep a detailed medical journal or electronic health recordRegularly research reputable and new sources of information about the latest treatment optionsActively participate in open and frequent discussions with your healthcare providerAsk questions and express any concerns you haveBe assertive with your medical team and share any concerns or goalsIf youre faced with a complex decision, dont be afraid to seek a second opinion7. Eat a Healthy DietEating a healthy diet is always recommended, but its even more essential when managing a chronic illness. Nutrient-rich foods like fruits, leafy vegetables, lean proteins, and whole grains should make up most of your diet. Limiting processed foods, sugar, and foods high in saturated fats will support disease management and increase your energy levels. Tips for eating healthy when you have a chronic illness:Increase your intake of fruits and vegetables with daily mealsEat healthier, lean protein sources like fish, beans, tofu, and poultryConsume whole grains, like brown rice, quinoa, and whole wheat breadUse moderation when eating processed, high-fat, or high-sugar foods8. Find an Exercise Routine That Works for YouIn studies, even light exercise was found to offer health benefits. Find a routine suitable for your ability level and start with low-impact exercises, like walking or swimming. You can gradually increase the intensity as you can tolerate more but dont push yourself too hard. Listen to your body and pace yourself to prevent overexertion.Tips on finding an exercise routine for your chronic physical illness:Start with gentle activities like walking, yoga, or tai chi to increase mobility and flexibility without straining musclesDont be afraid to try different types of exercises to figure out what works best for your body and conditionModify exercises as needed to accommodate any limitationsConsult with a healthcare professional if you need personalized ideas or recommendations9. Maintain Sleep Hygiene Every living organism with a nervous system requires sleep. A good nights sleep helps one feel better, while sleep deprivation leads to fogginess and grumpiness. Lack of sleep can profoundly affect mental health, increasing the risk of disorders such as depression and anxiety. Quality sleep allows the brain to recharge and refresh, aiding in healthy emotional regulation and cognitive functioning. Talkspace therapist Famous Erwin, LMHC, LPC, MAHealthy sleep habits involve having a consistent bedtime routine, creating a peaceful and conducive sleep environment, and using other strategies to address or avoid sleep disturbances.Tips for maintaining healthy sleep hygiene:Have a regular sleep schedule go to bed and wake up around the same times every day (yes, even on weekends)Create a comfortable sleep environment everything from your mattress to your bedding to room temperature can impact sleepUse relaxation techniques like guided meditation or breathing exercises for sleepAvoid caffeine before bedtimeLimit your exposure to electronic devices before bedtime10. Find Acceptance and Build Emotional ResilienceFinding acceptance can be one of the most challenging parts of dealing with a chronic illness. However, doing so will help you build emotional resilience, which is directly linked to the ability to manage emotional issues related to chronic health conditions. Its important to understand that recognizing acceptance doesnt mean giving up it simply empowers you by letting you focus on what you can control.Tips on finding acceptance and building emotional resilience:Practice self-compassion Honor your limitations Treat yourself with kindnessFocus on gratitude and the positive aspects of your lifeMake a conscious effort to find meaning in your experiencesAsk for help from friends and family Join social support groups or seek therapy11. Use AffirmationsAffirmations are powerful coping strategies for chronic illness that help shift your mindset toward positivity and resilience, which help improve your mental health. People who incorporate affirmations into daily routines see proven mental and physical health benefits. Affirmations involve repeating phrases to reaffirm strength, resilience, and self-worth or counter any challenge you face.Tips on using affirmations to manage a chronic illness:Choose customized affirmations that specifically address your fears or concerns  Start each day using one or more affirmationsRepeat affirmations regularly throughout the day to promote positivity and cultivate a sense of empowermentYou can use this powerful affirmation by Emile Coue: Every day, in every way, Im getting better and better.  Talkspace therapist Famous Erwin, LMHC, LPC, MAEmbracing a Multi-Faceted Approach to Chronic IllnessDealing with chronic illness requires a multifaceted approach. Pay attention to both your mental and physical well-being by focusing on the physical aspects of your condition and improving your mental health.Talkspace is an online therapy platform that can help you learn how to cope with chronic illness. Talkspace therapists are trained  to help you overcome the shock so you can begin focusing on coping with chronic illness and improving your quality of life.Sources:Chastin SF, De Craemer M, De Cocker K, et al. How does light-intensity physical activity associate with Adult Cardiometabolic Health and mortality? systematic review with meta-analysis of experimental and observational studies. British Journal of Sports Medicine. 2018;53(6):370-376. doi:10.1136/bjsports-2017-097563. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579499/. Accessed April 21, 2024.Falk EB, ODonnell MB, Cascio CN, et al. Self-affirmation alters the brains response to health messages and subsequent behavior change. Proceedings of the National Academy of Sciences. 2015;112(7):1977-1982. doi:10.1073/pnas.1500247112. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4343089/. Accessed April 21, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.