Living in a stressful world, it’s easy to check your mental health at the door. But if you want to help ensure a healthy life, both physically and mentally, it’s important to nourish your mental well-being. Try the following mental health boosters to get you ready for good days ahead.

#1: Set a Routine

Many mental healthcare professionals firmly believe that creating a consistent routine can promote positive mental health. Not only does a routine give a person purpose for each part of the day, but it also redirects the brain to focus on accomplishments while shutting off the news, phone, and challenges of the day.

#2: Exercise

It goes without saying; Exercise is the one thing that makes everything better. Exercise increases circulation to the body and the brain, motivating and elevating hormones that make you feel good. Regular workouts can also ease stress by lowering blood pressure and reducing depression. Next time you’re feeling the blues, go for a long walk and see if your mood and overall mental health improves.

#3: Drink Water

Water is an essential part of daily life. Without enough of it every day, you can lose focus and energy, sinking into low productivity. This leads to poor mental acuity, which can bring you down. Be sure to get at least eight glasses of pure water every day. Caffeinated sodas, alcohol, and coffee don’t apply.

#4: Breathe In, Breathe Out

Feeling stressed? A sure-fire way to calm your brain and body down is performing a deep breathing exercise for better mental health. Simply sit or lie down in a comfortable position, and close your eyes. Slowly breath in for six seconds. Hold. Then slowly breath out for six seconds. Repeat. Not only will you lower your blood pressure, but you’ll instantly feel calmer. 

#5: Limit Alcohol

As it goes for most health and wellness tips, limit your alcohol intake for better mental health. While drinking a glass of wine or having a cocktail can help you relax, its natural stimulant effect can cause insomnia, keeping you up late at night for a stressful wake-up call.

#6: Sleep Better

Your body and your mental health need ample sleep to refresh and restore. Quality sleep cycles, taking you from light sleep to deep sleep and back, set you up for a better day ahead.

#7: Meditate

Did you know that consistent meditation can permanently make your brain younger? According to Tibetan Buddhist monks recruited by the Dalai Lama, it’s true. But you don’t have to make your life all about meditation to reap its benefits. Practicing one minute of meditation each morning can create a positive outlook for your brain for improved mental health.

#8: Try Yoga

Yoga provides endless benefits to your mental health and physical well-being. Not only is it a great form of physical exercise, but it also releases mood-boosting endorphins to regulate your body’s stress response. 

Contact RMC for Stronger Mental Health

To learn more about mental health and how you can keep it strong, contact us.

When the time is right to have a baby, conceiving can be more difficult than some people would like to experience. Couples who are unable to conceive after one year of trying are considered to have infertility when the woman is under the age of 35. For women age 35 and up, the time period to conceive is reduced to 6 months for them to have infertility. 

Age, physical health, and lifestyle choices can all contribute to infertility, as well as medical problems like pelvic disease, absent periods, and sexual dysfunction. But don’t get too discouraged. Knowing infertility stats could help you better understand how women and men can be affected by infertility, and what you can do to lower your risk for it.

Natural Fertility Rate Is Naturally Low – and that’s OK

A healthy, fertile 30-year-old woman’s natural fertility rate is only about 20% per month. For these women, 20% of them will be successful in any given cycle, leaving 80% to try again. This is perfectly normal.

Fertility Starts Declining Around Age 35

Natural fertility starts slowing down around the age of 35. By the time a woman reaches age 40, her chance of a natural pregnancy lowers to 5% or less per cycle. The best time to avoid infertility is when a woman is in her 20s.

Blocked Tubes Contribute to 35% of Infertility 

Over one-third of women attribute their infertility to blocked tubes caused by conditions such as infection or endometriosis. Issues of the peritoneum lining in the pelvis and abdomen can also cause problems. The good thing is that many women overcome these conditions with the right medical intervention. 

Science Resolves 90% of Infertility Cases

In today’s innovative world of reproductive treatments, medical therapies can resolve up to 90% of infertility conditions using surgery, medications, and reproductive techniques. In vitro fertilization and intrauterine insemination have come a long way in helping couples realize their dreams of building a family.

Losing Weight Can Greatly Improve Ovulation and Pregnancy

Women who are diagnosed with obesity carry an increased risk of miscarriage as well as a lower success rate for fertility treatments. A weight loss of 5% to 10% may dramatically improve ovulation and pregnancy rates for these women, lowering infertility.

Repeated Miscarriages Can Still Lead to a Healthy Pregnancy

Miscarriage isn’t uncommon for today’s couples hoping to have a baby. For those who have repeated miscarriages, it could be the result of an unknown underlying condition. Even so, 60% of women with repeated miscarriages can experience a healthy pregnancy and birth.

Learn More

Knowing these infertility stats can help you determine next steps to meet your goals of conception and birth. RMC physicians can work with you to make a plan for success followed by maternity care and delivery. Learn more about our specialized services at RMC.

Colorectal cancer is the third leading cause of cancer-related deaths for both women and men in the U.S., according to the American Cancer Society. Colorectal cancer occurs when tiny growths, or polyps, on the inner lining of the colon or rectum become cancerous. Each year more than 100,000 new cases of colon cancer are detected, with more than 52,000 deaths expected from the cancer in 2021. 

Fortunately, the rate of colorectal cancer has declined since the mid-1980s, with much of that attributed to men and women getting early screenings and living healthier lifestyles. Colorectal cancer is highly preventable and, if detected early, one of the most curable forms of cancer, which is why it’s recommended to get routine colon cancer screenings.

When to Get a Colorectal Screening

A colorectal cancer screening should begin by age 50, especially for those with a family history of the illness. It is recommended to have a regular colorectal cancer screening through the age of 75. From age 76-85, the decision to be screened is made from a person’s individual preferences, overall health, and prior screening history. 

Types of Colorectal Cancer Screenings

Various testing options are available for colorectal cancer detection, ranging from take-home kits to outpatient procedures. Two of the most common diagnostic screenings include:

Colorectal cancer screening kit—This stool-based test can be done in the comfort of home, returning your test to your physician’s office or lab for diagnostic review. 

Colonoscopy—As a more thorough testing measure, this screening looks at the entire length of the colon and rectum through a colonoscope, a flexible tube with a lighted, small video camera at the end. This diagnostic test is often completed in an outpatient setting for comfort and accuracy and is used as a baseline to compare results with future colorectal cancer screenings. 

Most health insurance covers the cost of these screenings, as they are considered to be preventative services. 

Register for a Free Colorectal Cancer Screening in March

During Colorectal Cancer Awareness Month in March, the RMC Foundation is offering a free colorectal screening kit to individuals age 50 and up who have not had a colonoscopy within the past year or who have a family history of colorectal cancer. 

RMC Health System is fully accredited by the Commission on Cancer and takes a comprehensive approach to cancer prevention, diagnosis, and treatment. As an associate of the UAB Health System Cancer Community Network, RMC gives patients access to the latest discoveries and top expertise in cancer care close to home.

Learn More About Cancer Prevention, Diagnosis, and Treatment

For a complete program including preventative measures you can follow now, contact our cancer care physicians and treatment teams for compassionate, patient-centered cancer care.

Having a baby is an experience like no other. Add breastfeeding to the already amazing moment, and it’s hard to imagine any other event as wonderful and life changing as the day of your baby’s arrival. 

Just as welcoming a baby into the world can be incredible, it can also feel overwhelming as questions find their way in, intruding on your excitement. When this happens, it’s important to remind yourself that your feelings are perfectly normal as you move toward delivery day and beyond. 

One of the best ways to rise above the unknown is to stay informed to boost your confidence and comfort level. Breastfeeding is one area you can find plenty of information about to prepare for your baby. RMC Certified-Lactations Consultants provide trained support and resources to help you along your breastfeeding journey. Check out these 10 breastfeeding facts to get you started on your path.

1. Breastfeeding actually begins at 14 weeks of pregnancy when colostrum builds in the nipples to form breast milk. Some mothers report nipple leakage as early as 14 weeks of pregnancy, although it more commonly occurs in late pregnancy.

2. Babies drink about one teaspoon of milk each feeding on day one of birth. It may not seem like a lot, but for a new little human it’s enough to get the digestion system working, while offering nutrition and antibodies.

3. Newborns find it natural to breastfeed after birth when laying on mom’s chest. It’s nature’s way of working for mother and child.

4. Baby’s hunger begins the third day after birth. This is another reason why your baby doesn’t consume much breast milk on day one.

5. Mom’s breast milk provides antibodies against germs detected in the environment, making it one of the top reasons to choose breastfeeding over bottle feeding in the early stages of life.

6. The antioxidant beta carotene causes colostrum to be the color yellow. No wonder carrots and sweet potatoes are so good for you!

7. When breastfeeding, babies don’t use their teeth, so no worries! Our Certified Lactation Consultants can help you be comfortable, and your baby be nutritionally fulfilled.

8. Milk supply is not determined by the size of the breast. It’s actually the number of feedings that make the difference. The more often you breastfeed, the more milk your body will produce.

9. When switching from breastfeeding to a bottle too quickly, a baby may not get its suckling needs met, causing the baby to act hungry.

10. Babies across the world wean on average at the age of 7. 

Learn More About the Benefits of Breastfeeding

Whether you just discovered you’re expectin or have only a few months to go for delivery, RMC’s Maternity Care professionals can answer all of your questions and help you prepare for a healthy new beginning for you and your baby. Contact us today for an appointment.

Experiencing good sleep on a consistent basis is essential for a productive, healthy, and successful life. While many people are aware that they suffer from sleep deprivation, others may have no idea there’s an issue. Both sides, however, may experience similar symptoms such as exhaustion that won’t subside, excessive sleepiness during the day, poor concentration, irritability, high blood pressure, and even heart disease.

If you or a loved one is questioning whether sleep deprivation is causing a decline in quality of life, it may be time to schedule a sleep study at RMC. Our team of board-certified sleep disorder specialists are experienced in helping individuals find the core issue causing their sleep disruption, creating a plan to help you or a loved one return to restful sleep patterns. 

Reasons for Sleep Studies 

Each RMC sleep study is conducted in a home-like environment, where patients are monitored by a registered sleep technologist using the most advanced diagnostic equipment. Testing provides accurate diagnoses for the following:

Sleep Apnea 

One of the most common issues discovered through a sleep study is a condition known as sleep apnea, a potentially serious issue where breathing stops and starts repeatedly due to overrelaxed throat muscles. Some individuals with this condition snore loudly and may continue to feel tired after a full night’s sleep. 

An MPSG study is a painless diagnostic test for sleep apnea that sometimes requires a two-part study, where patients are introduced to sleeping while wearing a Constant Positive Airway Pressure (CPAP) machine and mask. During the study, sleep center specialists find the optimal air pressure to individually treat the patient’s sleep apnea for improved airflow, comfort and sleep patterns.

Narcolepsy 

People who experience overwhelming daytime drowsiness and sudden attacks of sleep may have a narcolepsy. Patients being tested for this condition visit the RMC Sleep Center during the day for a Multiple Sleep Latency Test (MSLT). During the test, individuals take a series of five naps spread two hours apart to properly diagnose the condition.

Working in an Industry Requiring High Alertness

Individuals working in industries that require them to stay actively alert for their job—such as truck drivers and safety workers—are sometimes asked to take the Maintenance of Wakefulness Test (MWT). Test results indicate how well a person can stay awake during the day. People with signs of sleep apnea or who are using a CPAP machine may also be asked to take this test.

Fittings for Sleep Equipment

If you are diagnosed with a mild case of obstructive sleep apnea, you may seek oral treatment options from a dentist. Mandibular advancements are custom made for each patient and attach together to adjust the lower jaw slightly forward to allow more airflow while asleep.

Learning Your Sleep Study Results

Once your sleep study results are available, your referring physician reviews them with you, as well as an appropriate course of treatment. 

Improve Your Sleep with an RMC Sleep Study

All it takes to begin your path to a better night’s sleep is making an appointment with the RMC Sleep Center at The Tyler Center. To learn more about our sleep studies, contact us.

For many individuals, the new year begins with resolutions of exercising more, eating healthier, and losing weight. Unfortunately, many people find themselves frustrated with results, giving up in despair. It’s an endless cycle year after year, leading to increased health risks, additional weight gain, and even depression.

Finding a real solution for permanent weight loss can be challenging for individuals who have 100 pounds or more to lose. RMC Stringfellow’s comprehensive Bariatric Center offers hope to those who have tried losing weight on their own, offering advanced surgical techniques to meet their specific needs. Patients are supported throughout their journey from the initial consultation to ongoing support long after the weight loss begins.

Our bariatric procedures are performed with state-of-the-art technologies, offering advantages for a successful recovery.

Less Invasive for Less Pain and a Faster Recovery

More often than not, bariatric procedures are done laparoscopically—where the surgeon makes several small incisions in the abdomen in lieu of one large incision. This less-invasive surgical technique results in a less painful recovery for the patient, while promoting better respiratory function and easier breathing. This can lead to a faster return to mobility and exercise for the patient, accelerating progress for their weight loss goals.

Long-Term Weight Loss and Reduced Health Risks

Bariatric surgery results in real change for a person’s weight loss efforts, offering motivation for long-term weight loss, maintenance, and overall improved health. And while all surgeries pose some form of risk, it’s important to note that risks associated with remaining morbidly obese are generally greater than those associated with weight loss surgery. Conditions like diabetes, hypertension, and heart disease often improve with bariatric weight loss, reducing the need for medications.

Ongoing Bariatric Support Program

Once patients enter our bariatric program, they’re supported by our expert medical team throughout their weight loss journey, navigating their way toward a healthier life. 

Bariatric Procedures to Fit Your Needs

RMC provides four surgical weight loss procedures for patients.

• Sleeve Gastrectomy – Safest for patients over 400 pounds

• Adjustable Gastric Banding – Places band around upper stomach to add feeling of fullness 

• Gastric Bypass – Creates a smaller stomach pouch to promote feeling of fullness

• Revision and Conversion Surgery

Are You Ready for Bariatric Surgery?

While not all patients are candidates for laparoscopic surgery, it’s worth discussing with one of our bariatric physicians. Bariatric advancements are helping add years of life to individuals who choose the road to better health. Learn more about RMC Stringfellow’s Bariatric Center for a healthier year ahead.

With 1/3 of Alabama residents qualifying as obese, successful weight loss is a constant struggle from year to year. Often diet and workout plans fail, bringing the weight back on with a vengeance and leaving one with a sense of defeat and hopelessness.

The good news is that there are alternatives for life-changing weight loss success when traditional methods have not worked. Bariatric surgery is for people who have 100 pounds or more to lose and can be life changing with participants regaining an active lifestyle with family, friends, and activities.

The Bariatric Center at Stringfellow Memorial Hospital provides a comprehensive bariatric surgery program, following the patient from pre-surgery education to postoperative care and success for long-term weight loss. 

Personalized Bariatric Surgery Options

Sleeve Gastrectomy 

For people who are morbidly obese with a body mass index over 40, the sleeve gastrectomy is a minimally invasive laparoscopy surgical solution. The stomach is permanently reduced to 10-15% of its original size by removing a section of the stomach, leaving a tube shape, which is sealed closed with staples. As a permanent weight-loss solution, this surgery provides advantages over other bariatrics weight-loss options.

Gastric Bypass 

This bariatrics bypass technique involves surgically removing part of the stomach or stapling off an area of the stomach to create a smaller pouch. These procedures bypass part of the small intestine, where most nutrients are absorbed.  

Lap-Band® Adjustable Gastric Banding 

To help patients feel full sooner and for longer periods of time, doctors use this less-invasive, reversible procedure, where the surgeon places a band around the upper part of the stomach. Patients who receive the Lap-Band find that they can lose a significant amount of weight in a healthy way with long-term results. They also enjoy a faster, less painful recovery than other more traditional bariatrics procedures.

Bariatric Webinars for Post- and Pre-Surgery Patients

Educational webinars are provided every other month on the fourth Tuesday of the month, where patients and families learn about  follow-up care and education to help ensure a positive experience of weight loss.

The Bariatric Center provides three experienced surgeons who specialize in bariatric procedures—Dr. Clifford Black, Dr. Lei Liu, and Dr. Peter Jernigan. Meeting with patients and families one-on-one, surgeons discuss bariatric procedures in detail to see which one would provide the best outcome for safety and long-term results. Visit our website to learn more and get started on your journey to a healthier you for the new year!

*Weight loss surgery: Patient results may vary. Consult your physician about the benefits and risks of weight loss surgery.

Checking tasks off your to-do list for baby’s big arrival is always a good feeling. But what happens when you add a second to-do list for the holidays? “Overwhelmed” is how most women describe feeling when they’re pregnant during holidays—adding stress to a body that is already working overtime. Some women can find themselves with swollen feet and mood swings from too many holiday activities and heightened expectations. 

If you find yourself in this scenario, there are smart ways to stay rested and merry throughout the holidays and into the new year.

Take It Slow

It never hurts to slow things down when pregnant during holidays, even when you have a lot on your plate. Remember, your body is working hard to grow a healthy baby—your most important task of all. Start early on your holiday planning to space tasks out over time. Order gifts online from the comfort of your sofa. Shorten your to-do list by delegating tasks or deleting a few altogether. You’ll be glad you did, and no one will notice. 

Ask for Help

This is the perfect time to help others looking for work around the holidays. Hire a cleaning crew to whip the house into shape. Call a babysitter to help with little ones while you relax to enjoy holiday wrapping or decorating. Or plan holiday movie nights or reading afternoons to focus on restful fun with the family.

Sleep In

When the body doesn’t get the sleep it needs, everything becomes more difficult. It’s especially true when you’re expecting, which can wreak havoc on sleep schedules due to frequent nightly trips to the bathroom, heartburn, etc. Work in naps when you’ve been deprived of proper shuteye. Sleep in on the weekends or turn in early. As for those holiday parties? Attend them in moderation with a plan in place for sleep afterward.

Make Time for You

Focusing on yourself when pregnant during holidays goes a long way in alleviating stress, while also helping you find the joy of the season. Soak in the tub a few minutes longer. Smile more. Snuggle on the sofa for your favorite holiday movie. Sip on hot cocoa while journaling 10 things you’re thankful for. It’s the little things that make a difference when life is running past you. You can also take time out to attend a prenatal or birthday class to build peace of mind, helping you relax for the holidays.

Savor Every Bite

Holiday foods and specialty drinks are one of the highlights of the season, with homemade baked goods, rich entrees, and festive cocktails on the menu. You can still indulge a little as long as you use moderation as your guide. When pregnant during holidays, try a tasty mock-tail with sparkling water and choose recipes and portions wisely.

Learn More

To learn more about maternity care and how to survive being pregnant during the holidays, visit RMC and see why it was chosen as the first designated baby-friendly hospital in Alabama.

There’s been a lot of talk about depression this year in light of pandemic shutdowns and working-at-home isolation. While mental health has been an important topic this year, things like depression have always been around in the lives of people from all walks of life. It can hit in times of setbacks, struggles, and stressful events such as divorce, life transitions, loss of a loved one and even pregnancy. Genetics may play a factor in an individual’s susceptibility, but not always.

People who live with depression can experience many symptoms that can result in lost workdays, withdrawal from family and friends, poor grades, and risky behavior. These negative effects can make the condition worse, creating a frustrating cycle of depression and anxiety.

One of the keys to fighting depression is knowing the following signs and symptoms for a correct diagnosis. Once the condition is determined, a treatment plan can begin for a more hopeful outlook. 

Loss of Interest in Activities

Do you love to paint, participate in sports, or cook? When you’re depressed, you may find yourself avoiding the activities you normally love, as you no longer find joy in pursuing them.

Sleep Disturbances

Staying on a regular sleep schedule can be difficult with depression. You may be awake all night and sleep all day. Some people wake up in the early morning hours, unable to go back to sleep. For others, sleeping may not happen at all for days.

Loss of Energy

Completing the simplest task, like brushing your teeth or getting the mail, can feel overwhelmingly tiresome. Fatigue and sluggish moves make you feel physically drained, heavy, and exhausted.

Feelings of Hopelessness

Holding onto hope for a future seems impossible for someone experiencing severe depression, giving them little reason to get up in the morning, work hard, and achieve goals.

Weight Gain or Loss

While some people lose their appetite altogether when depressed, others grab the nearest and easiest foods in handfuls to alleviate the pain they feel. Here, overeating becomes self-medicating, resulting in the addition of unwanted pounds, which can further feed the depression.

Irritability and Anger

While depressed, a person’s tolerance level is lowered. This leads to others’ innocent actions becoming irritating, getting on the nerves of the depressed person. Irritable anger lashes out for the smallest things, like humming a tune or taking a longer shower than usual.

Feelings of Worthlessness or Guilt

When you don’t feel worthy, you tend to over criticize yourself, sinking into a dark hole of negative thinking. Feeling guilt can make this worse, adding to the pain inside.

Difficulty Concentrating

Depression can cause you to forget important birthdays, mess up familiar recipes, and struggle to focus at work. 

Aches and Pains

Headaches, back and neck pain, stomach pain, and aching muscles are common complaints that often show up as symptoms of depression. 

Find Help and Hope

RMC offers a comprehensive behavioral program for depression. Contact us to learn more or call our intake specialist at 1-866-255-3350. You don’t have to live this way—we’re here to help.

Injury, illnesses, and general wear and tear of the knees can make moving from work to sports to home life a painful experience. While there are many conditions that can affect various parts and functions of the knee, some of the most common knee problems fall into the following diagnoses, affecting adults, teenagers, and children.

Bursitis

A knee’s complex design includes eight small sacs called bursae that cushion joints to reduce friction. When bursae become inflamed, a condition known as bursitis results. Bursitis in the kneecap or patella region can cause extreme knee problems and pain, limiting mobility. Taking anti-inflammatory medication can help reduce inflammation for comfort. 

Osteoarthritis

Osteoarthritis is a degenerative disorder that most commonly causes extreme pain for adults over the age of 60. With this condition, the knee joint steadily shrinks with internal sections of knee becoming jagged. Bones begin to rub together and mobility declines as pain sets in. Steroid injections, surgery, and topical solutions can provide pain relief.

Poor Ankle Mobility

When ankles move in an unnatural inward position, it results in poor ankle flexibility, promoting risk for knee pain. Participating in sports and other activities with this condition adds stress to the knee, causing pain and even injury over time.

Iliotibial Band Syndrome

Runners, hikers, and weightlifters tend to overuse the connective tissues of the outer thighs. This constant flexing, extending, and rubbing causes the iliotibial tendon to become inflamed, leading to pain and knees problems. Acupuncture, stretching, and massage are often used for treatment. 

Tendinitis

Commonly seen as a cause of knee pain for adults and children, tendinitis affects the tendon that connects the shin bone and kneecap. Exercises that require knee-bending, jumping, and running cause inflammation or degeneration of the patellar tendon, damaging it for chronic pain and chronic knee problems.

Popliteal Cyst

A popliteal cyst develops as a fluid-filled bulge in the back of the knee, usually as a result of arthritis or gout. Symptoms include a general feeling of tightness behind the knee, mild pain in the calf, stiffness, and swelling. You may also hear a clicking or popping sound coming from your knee. These cysts often go away on their own, although they can be drained by a physician for relief.

Runner’s Knee

The wrong footwear, muscle imbalances, or sudden increase in exercise intensity can cause runner’s knee, formally known as Patellofemoral Pain Syndrome. This occurs when there is an imbalance in the forces performing patellar tracking during extension and flexion. Taking time off to rest, stretch, and strengthen the knee area helps alleviate pain.

Torn Meniscus

Made of dense and ductile cartilage, the rubbery, c-shaped diminutive meniscus acts as a cushion between the shin bone and the thigh bone. A sudden excessive turn or twist of the knee under full weight can cause it to tear. Surgery or physical therapy can help restore the region for pain-free activity and no more knee problems.
RMC expert orthopaedic doctors, surgeons, nurses, and rehabilitation staff provide a full range of treatment options for knee problems. Contact us to learn more.