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Guest column by Sheila Calderon

As the summer comes to an end and we approach the fall season with shorter days and less sunlight, symptoms of seasonal affective disorder or seasonal depression become more prevalent.

Symptoms of anxiety and/or depression may include feeling down, sad, tired or low energy, negative thoughts, losing interest in your usual activities, changes in appetite or weight. You may notice less obvious signs such as restlessness, irritability, difficulty concentrating, muscle tension, difficulty functioning well at work, difficulty falling asleep or staying asleep at night. More concerning, there may be feelings of isolation, worthlessness and suicidal thoughts. Sleep disturbances are unfortunately quite common and can be linked to increased feelings of depression and negative responses to stressors. Think about how you can you naturally improve your sleep. Are you trying to avoid screens and participating in a relaxing activity such as reading or listening to music before trying to go to bed? Are you trying to obtain 7-8 hours of sleep per night and avoiding staying up too late? If you work through the night, are you able to get several hours of uninterrupted sleep in a dark quiet location during the day? Mental health concerns can make it difficult to sleep and sleep difficulties can make it difficult to concentrate. Just know there is always help. The 988 Suicide & Crisis Lifeline is available to provide free and confidential help 24 hours per day. Just dial or text 988. https://988lifeline.org

Symptoms of snoring, daytime fatigue, headaches or low energy can also indicate underlying sleep apnea or other sleep disorders. Ask about getting screened for sleep apnea or common mental health conditions to discuss treatment options.

What can we do to help improve our wellness and overall health?

Preventive screenings: Are you overdue for routine cancer screenings and recommended vaccinations?

Routine colon cancer screening is recommended starting at age 45. Pre-cancerous polyps can potentially be removed and colonoscopies can also provide information regarding the causes of symptoms such as diarrhea, abdominal pain or blood in the stool. Mammograms continue to be recommended annually for women starting at age 40. Both breast cancer and colon cancer are often curable when caught early.

When was your last dental exam and eye exam?

Dental Health: Routine dental cleanings and exams are important and help you identify problems early and help improve and maintain overall dental health.
Eye exams: Recommendations vary depending on your medical history and current symptoms but should typically be done at least every 1-2 years, particularly if you are noticing new vision changes.

Social Connections/Stress Management: Reach out to a friend or someone you haven’t had a chance to talk to for a while — it will likely make their day! Did you know that there have been so many people feeling lonely that the U.S. Surgeon General has declared an “epidemic of loneliness and isolation?” Stress, depression and anxiety are wide spread and affect men, women and youth of all ages. Stress typically occurs when we feel something or experience a change that is out of our control. How we react to the stress and our ability to cope depends on many different things including genetics, personality types, support systems and different life experiences. Think about your coping skills and how you can become more resilient to help work through and recover from difficult life events.

Get outdoors: Take some time each day to either spend time or move outdoors. Change it up! Take a walk somewhere new or different than your usual neighborhood. Take your kids or grandkids to one of the many great play parks we have in Albert Lea! Try out one of the many paved walking and biking trails or visit the Myre-Big Island State Park.

Healthy dietary choices: How is your nutrition? Think about what you are feeding your body. Are you getting enough fruits and vegetables? Are you trying to avoid fast food and trying to cook with other whole foods? Are you drinking enough water? Are you trying to avoid highly processed foods? We all have different preferences and certain foods that we enjoy more than others.

Try to work on decreasing portion sizes and how often you eat unhealthy foods that you enjoy. If you have not been screened for type 2 diabetes and have noticed new symptoms such as increased thirst, frequent urination or unexplained fatigue, ask for a simple blood test. Start with small changes and achievable goals to help improve your health over time.

Regular physical activity: If you haven’t exercised for some time, think about having an annual check-up with your healthcare provider first. Even chair exercises or small walks around the house or in your yard make a difference! Start with short distances and gradually increase frequency and duration of walks. Try to work physical activity into your daily routine. In addition to weight management benefits, routine physical activity, stretching and strengthening helps maintain overall flexibility, strength and balance and promotes independence.

Blood pressure management: If you have not had your blood pressure checked in a while or ever, remember that high blood pressure or hypertension is known as the “silent killer” and does not typically present with clear symptoms. It is a very common condition and a significant risk factor for death and disability. Uncontrolled blood pressure can lead to life-threatening conditions such as heart attack and stroke as well as negatively impact important organs such as the heart, brain and kidneys.

Cardiovascular disease prevention: Warning signs for heart attack, anxiety/panic attacks and acid reflux symptoms can all present similarly. Therefore, you should seek medical or emergency care for any new or worsening chest pain, tightness or pressure, heartburn, racing heart/palpitations, shortness of breath with activity, waking up at night with chest pain, worsening fatigue with activity or other new or atypical symptoms. Warning signs for stroke include vision changes, fatigue, lightheadedness, dizziness, numbness or weakness in an arm or leg, headache, confusion speech changes and muscle weakness. If you smoke cigarettes and are interested in quitting, seek help. If you drink alcohol regularly, work on decreasing amount and frequency. If something doesn’t seem right, schedule an appointment. Remember you know your body better than anyone else! Developing healthy lifestyle habits can make a significant difference in preventing disease and disability!

Be your own health advocate by doing your part to live a healthy lifestyle!

Sheila Calderon is a family nurse practitioner.