Announcing 'Dear Pamela' to highlight health, plus more winter tips
Floyd Times is partnering with WIN Care Health CEO and provider Pamela Logan to answer health-related questions from the community. The series, "Dear Pamela," will follow the classic format of "Dear Abby."
Floyd Times is partnering with WIN Care Health CEO and provider Pamela Logan to answer health-related questions from the community. The series, "Dear Pamela," will follow the classic format of "Dear Abby," a staple column in the history of newspapers.
Community members can submit health-related questions via this form. Alternatively, inquiries can be submitted by emailing them to pam@wincare.us. Email addresses used to submit questions will not be shared or kept on file.
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While the possibilities are endless, some examples of questions that are appropriate for "Dear Pamela" include:
- "I've recently had a harder time getting around my house. I use mobility aids in public but have a harder time using them at home, where spaces are smaller, and in my yard. I end up getting frustrated and do less of what I want. What can I use to help stay in my home and get back to my garden?
— Cooped up and ready for spring" - "I'm having a hard time dealing with the side effects of a medication that helps in one way and hurts in another. Can I add something to my daily routine to combat the discomfort?
— Ready for Relief" - "I just turned 75. What are some gentle exercises I can do from my couch to keep my joints from getting stiff every time I sit down?
— Joe Joints" - "With all the winter weather we've had, I'm just not feeling motivated to do the things that I need to do — work, included. I work from home, so my daily schedule revolves around staying in one place for what feels like 24/7. What can I do to mix it up during work hours?
— In a Funk"
Please sign questions with a relevant pseudonym or note that you'd like for us to assign one before publishing. In compliance with HIPAA guidelines and to protect your privacy, do not include sensitive personal health information such as social security numbers, specific medical records, or full names in your correspondence.
Note that responses will be informed only by the information provided in submitted queries; they are not individualized health plans. Please speak with your own primary care physician before implementing lifestyle changes.
Mark J. Harris
Floyd County Farm Bureau
(540) 745-2021
335 E. Oxford St.
Floyd VA 24091
Combating Cabin Fever
By Pamela Logan, MSN, APRN, FNP-C, CWCN-AP
After the festive cheer of the holidays wind down, the winter months can often lead to feelings of isolation and restlessness commonly called "cabin fever." This is particularly true when winter weather keeps many people cooped up indoors, and may cause some people to feel irritable, moody, or depressed.
People who are not able to spend time with other people physically, or engage in activities that they normally participate in, may feel unmotivated due not being able to go to or engage in work, and may experience anxiety about finances due to lack of income. The lonely feelings caused by social isolation can stimulate the hypothalamic-pituitary axis, which can increase cortisol, a stress hormone. People with elevated stress hormones have a harder time using adaptive coping strategies, and are at risk of feeling depressed moods or emotions due to stress hormones.
To maintain a positive mindset and fend off feelings of stir-craziness, consider these effective strategies to stay healthy.
Embrace Indoor Activities
Get Creative at Home — Harness your creative energy by diving into arts and crafts. Projects such as painting, knitting, or scrapbooking can be both fulfilling and therapeutic. Explore DIY home décor, or upcycle old clothes to give them a fresh twist.
Start a Home Workout Routine — Physical activity is crucial for combating cabin fever and improving mental health. Regular exercise not only alleviates feelings of restlessness but also boosts endorphins, improving your mood. Try incorporating a variety of home workout options:
- Bodyweight Exercises: Push-ups, squats, and planks can be done anywhere.
- Yoga and Stretching: Many find these practices beneficial for both physical and mental wellness, and online videos can be fun to watch and try at home.
- Dance Workouts: Find entertaining choreography routines online that get your heart rate up.
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Focus on Healthy Eating
Plan Nutritious Meals — Eating well during winter is essential for overall health. Experiment with healthy recipes that emphasize fresh ingredients while making use of what you have on hand. Meal prepping for the week not only saves time but also encourages healthier choices. Stock your pantry with nutritious staples (not just eggs, bread and milk) such as:
- Whole grains (quinoa, brown rice, oats)
- Lean proteins (chicken, beans, tofu)
- Fruits and vegetables: Frozen fruits and veggies can be a great alternative during colder months.
Stay Hydrated — With the heating on indoors, it's easy to become dehydrated. Remember to drink plenty of water, herbal teas, and other hydrating beverages to maintain your health. There are many good online calculators to help the average healthy person determine how much water they should be drinking each day, one example can be found here: www.cise.ufl.edu/~scarpio/cis4930/assign2/index.html
Stay Connected Virtually
Host Virtual Gatherings — Organize video calls with friends and family. Game nights, movie watch parties, or casual catch-ups can also help bridge the distance created by winter weather. Even just a quick text to say Hi to a friend can help lift the spirits of someone who may be vulnerable to depression.
Join Online Communities — Engage with virtual communities that share your interests. Whether it’s a book club, a hobby group, or an online fitness class, these platforms provide connection and foster a sense of belonging.
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Create a Cozy Environment
Redecorate Your Space — Declutter and rearrange your living space for a fresh perspective. Sometimes, a little change can make a big impact on your mood. Incorporate cozy elements like new throw pillows, fairy lights, or scented candles to create a warm atmosphere.
Practice Mindfulness — Dedicate time to mindfulness and relaxation. Meditation, deep breathing exercises, or gentle stretching can help center your thoughts and alleviate stress. Create a designated relaxation space in your home where you can unwind.
Get Outside Safely
Enjoy Winter Activities — If conditions allow, get outside for fresh air. Bundle up for a snowman building opportunity, go hiking with walking poles, or even try winter bird watching. Physical activity outside, even in short bursts, can do wonders for your mood.
Develop a Structured Routine
Plan Your Days — A structured daily routine can help maintain a sense of normalcy. Set goals for each day, whether it’s finishing a chapter in a book, completing a project, or taking time for self-care. Create a balanced schedule that includes work, rest, and recreation.
Limit Screen Time — While technology can help with staying connected, be mindful of your screen time. Set specific time aside in your day for social media and news consumption to avoid feeling overwhelmed. Remember – everything in moderation, do not overindulge in any food, drink, exercise, activity, etc. Allocate time for offline tasks that engage your mind and body.
If you are feeling unusually down, or experiencing symptoms of depression or anxiety, it's important to talk to your medical provider, help is available. If you experience any symptoms that may be an emergency such as difficulty breathing, chest pain, suicidal thoughts, etc., don't hesitate to call 911 for immediate help.
For more information please call WIN Care Health at (540) 745-8700, and ask to join the WIN Care Health Champions Club to receive invitations to exclusive wellness events, and free pocket guides relevant to this subject, as well as other health related subjects.