The difficult conversation is over. The big presentation is behind you. But hours later, you’re still replaying what you said, wondering what others thought and worrying about what might happen next.

Stress is a normal part of life, but when the mind and body struggle to switch off, it can be harder to move forward. Understanding the difference between stress and anxiety — and learning how to manage both — can make a difference to your overall wellbeing according to behavioral health experts.

“Stress is commonly more like a temporary reaction to an event, a change, a new experience or a difficult conversation,” says Jennifer Worden, LMSW-C, a psychotherapist with OSF HealthCare. “It’s something new, and we’re not quite sure how it’s going to work out. But once we get through it, we often feel that sense of relief.”

Anxiety, on the other hand, can last long after the stressful event has passed.

Worden compares the body’s stress response to a smoke alarm. When something stressful happens, the alarm goes off. Once the threat passes, it eventually quiets down.

“But someone with chronic anxiety may feel that smoke alarm going off all the time,” she says. “They continue thinking about what happened, asking themselves, ‘Did I look stupid? Did I embarrass myself? What if they’re mad at me?’”

Worden adds that stress and anxiety can both activate the body’s fight-or-flight response and the release of stress hormones like adrenaline, noradrenaline and cortisol. When that response doesn’t settle down, the body can remain on high alert, making it harder to relax and move forward.

What pushes our buttons?

Stress depends on the person. But major changes in life are usually the common causes for the stress.

“Getting married, going through a divorce, having a child, losing someone, moving or starting a new job, anything that’s new and unknown can cause stress,” Worden says. Even positive changes can mess up our routines.

Singer Donny Osmond has talked publicly about his struggles with anxiety. Throughout his successful career, Osmond has felt perfectly at ease performing in front of 20,000 people but becomes anxious doing simple tasks.

“We all have that one activity or thing that helps us calm down,” Worden says. “For some people, it might be making jewelry or coloring. For others, it might be calling a friend who helps them feel grounded.” Finding that safe space can be an important part of managing stress.

Calming the alarm

People experiencing stress are often told to calm down or take a deep breath. That advice may sound simple, but Worden says there is science behind techniques that help settle the body’s stress response.

“These are what we call somatic techniques, which are things that actually calm the body,” she says. “That can involve engaging our muscles, focusing on our breathing and being more in touch with our bodies.”

Deep breathing is one option. Grounding techniques that engage the five senses can also help redirect attention to the present moment. For example, identify five things you can see, four things you can feel and three things you can hear. These exercises can help the body settle down.

Self-care is another important coping mechanism. After getting through a tough conversation, a stressful event or something you’ve been dreading, Worden says give yourself time to recover rather than immediately moving on to the next worry.

Sometimes self-care means taking a break, adjusting your schedule or canceling a commitment. It isn’t always about treating yourself to a bubble bath or a favorite piece of candy.

Some stress is a normal response to challenges in your life. But when stress or anxiety lasts for a long period of time or disrupts your daily activities, it might be time to ask for help. The National Institutes of Health says chronic stress and unmanaged anxiety lead to depression through a combination of biological brain changes, hormonal exhaustion and behavioral cycles.

Everybody has stress, and that’s normal, Worden adds. But if it’s affecting the simple things, like getting ready for the day or going to work, that’s when we need to seek professional help.

For more information on behavioral health issues, visit the OSF HealthCare website.

Interview Clips

It goes without saying: mental health issues can spawn physical health problems. But let’s dig into one: how can being stressed all the time increase your risk for a stroke?

“Chronic stress, anxiety and depression can all lead to unhealthy factors,” says Brittany Best, BSN, RN, a stroke navigator at OSF HealthCare. “They may not cause a stroke directly, but they will raise your blood pressure, inflammation and blood sugar levels. So they really can raise the risk of a stroke significantly.”

Eating a healthy diet, avoiding alcohol and smoking, being active and mindfulness activities like meditation can help with this risk, Best says.

“Seeing your doctor regularly is one of the most important things you can do to reduce your stroke risk,” Best adds. “They’re going to keep an eye on things like blood pressure and lab work. They can get you on the right track to maintain overall health.”

What if I’m on medication for my mental health? How does that play a role in stroke risk? Best says it shouldn’t be a problem, but follow your health care provider’s directions, and talk to them if you have symptoms.

A recap of stroke basics

If Best has a takeaway message, it’s that 80% of strokes are preventable, and quick action when a stroke strikes can prevent serious brain damage or even death. When spotting stroke symptoms, remember the acronym BEFAST.

• B is for balance: Watch for sudden loss of balance.
  
   
• E is for eyes: Check for vision loss or eyes looking askew.
  
   
• F is for face: Look for droopiness or an uneven smile.
  
   
• A is for arm: Is one arm weak or numb?
  
   
• S is for speech: Watch for slurred, slow speech or no speech. Ask the person to repeat a simple sentence.
  
   
• T is for time. It’s the conclusion to the checklist. Time to call 9-1-1 if someone has these symptoms, even if they go away.

“Our main goal is getting patients in quickly. Identify their stroke symptoms. Get them to imaging. Get their care started as quickly as possible,” Best says, outlining stroke care at the hospital she works at, OSF HealthCare Saint Anthony’s Health Center in Alton, Illinois. “With strokes, time is very important. Up to two million brain cells can die every minute during a stroke. So it’s very important for the treatment process to go smoothly.”

The care team will also connect people with stroke resources, such as support groups like the one Best manages. Contrary to stereotypes, those support groups are not all doom and gloom.

“It’s a nice place for stroke survivors and caregivers to connect with one another,” Best says. “They can ask questions and listen to guest speakers. It really just provides a nice community for them to not feel alone in their recovery.”

Learn more

Read more about treatment and prevention of stroke on the OSF HealthCare Illinois Neurological Institute website.

Interview clips

Frequently asked questions

Jetting off to college brings excitement. New friendships and professional opportunities await.

But it also brings the obligation of taking care of your health without a parent’s watchful eye. Dorm buffets, sugary drinks and sleeping in all the time can lead to your clothes feeling tighter and your self-esteem feeling lower.

So what’s the scoop on the so-called freshman 15? How big of a problem is weight gain in college? How can you prevent it?

First things first: Rachel Bult, a supervisor dietitian at OSF HealthCare, says it’s more like three to 10 pounds weight gain in the first year on average, not 15. But the issue is still worth paying attention to.

“You add more calories than you intend to,” with food options in college, Bult says. “Also, stress and lack of sleep can cause increased cravings for sweets and comfort foods.”

Some tips to consider:

• Exercise portion control. Remember the saying “Are your eyes bigger than your stomach?”
   
• If you’re on a meal plan that means buffet meals every day, go to a healthier station first. Start with a salad and a vinaigrette dressing, Bult suggests. Non-starchy vegetables as your side can provide fiber. Protein like chicken, fish, beans, chickpeas and tofu will help keep you full.
   
• For exercise, find movement you enjoy. Don’t approach it as a chore. If you like pickleball, find a local league.
   
• Keep healthy snacks, not junk food, at arm’s reach.
  
  “When I was in college, I would have a protein smoothie in the morning to help fill me up,” Bult recalls. “But you could also keep fruit, string cheese, unsalted nuts or bell peppers with hummus. Just things that are healthier and quicker to grab and go.”
   
• Smartphone apps can be a short-term tool to get you on the right track, Bult says. Apps can track what you’re eating, your daily steps and more.
  
  “Those can help you understand the nutritional value of what you’re consuming,” Bult says.
   
• Talk to your primary care provider or a dietitian if you need guidance. Research what your local school, health system or social service groups offer.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

For most adults, spring and summer thunderstorms bring the annoyance of driving in a downpour.

But others dread this time of year for migraines triggered by the environment.

What are migraines?

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, describes migraines as episodic disorders that cause severe, throbbing headaches, usually on one side of the brain.

The list of triggers is, unfortunately, long.

“Emotional stress can trigger migraines. Moving, changing jobs, other stressful life situations,” Dr. Ogun says. “A change in sleeping habits can trigger a migraine. Skipping a meal. Your diet: wine, aged cheese, coffee withdrawal and foods high in nitrates.”

Other common triggers include hormones, bright lights, loud sounds and changes in altitude. A propensity for frequent headaches can also run in the family, Dr. Ogun says.

You can prepare

Dr. Ogun says not much is known about weather-induced migraines. But most medical professionals agree there is some evidence for migraines caused by changes in barometric pressure.

How can you prepare?

“Up and move,” Dr. Ogun says, tongue firmly planted in cheek.

More realistically, watch the weather forecast. If there’s a chance for a lot of dust or smoke in the air (think areas like California or Arizona), plan to limit time outside.

Stock up on medication after talking with your health care provider. Dr. Ogun says over-the-counter medicine like ibuprofen will help with pain and can even be taken ahead of when you know a migraine is coming.

“They could have a headache diary where they write down what causes their headaches, where the pain is located, how long does it last, symptoms and what treatment helps,” Dr. Ogun adds.

If your migraines are more frequent, feel different, or come with other symptoms like confusion, neck rigidity, weakness in the arms or legs, fever or chills, see a doctor right away. Some of those symptoms may be signs of a heart attack or stroke.

Any head trauma, like a sports injury or a car crash, should also be checked on by a doctor.

Interview clips

Previous coverage

One big headache
June is national migraine and headache awareness month
A good calendar may be able to help you fight headaches
Three steps to help with severe or frequent headaches
When should you see a specialist for your headaches?
Weather changes can be a pain for migraine sufferers

Ways to cope

“I tell people: get in a routine, especially if you’ve graduated from college and don’t have a job lined up. It can be really hard if you don’t have things going on throughout your day. Have a sense of purpose,” Yuhas notes. “If gyms are your thing, join a gym. You’re getting socialization and helping your body and the chemicals in your brain. Go to the library. Join a community group.

“If you do get a job, be mindful of the Monday through Friday routine,” Yuhas adds. “Make sure you’re doing [pleasurable] things on the weekends, not just the same meal prep and laundry. Try to break it up and have things not be super consistent.”

Parents and other loved ones should also take an active role in helping the young adult blossom, Yuhas says.

“Be open. Be there for that person. Notice things and make observational statements like ‘Hey, I’ve noticed you’ve been late to work a couple times. How are you?’,” Yuhas says. “Or ‘I noticed you’ve been having trouble doing your laundry’ or ‘You haven’t been getting out of your room when you come home from work. How are things going?’

“Gentle check-ins and observations are better than accusing them,” she adds.

If the stress of young adulthood is too much to manage or if the person is a threat to harm themselves or others, see a mental health provider right away. One-on-one sessions, sessions with the parents or group sessions are all options. The provider could even help with career coaching.

“It’s a non-judgmental space to talk about the shift in your life. Because it is hard,” Yuhas says.

Learn more

Read more about mental health resources available at OSF that can help build life skills. Some resources, like behavioral health navigators and support groups at hospitals like the one Yuhas works at, are available even if you are not an OSF patient.

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We all know some men who’d rather fight off sharks than deal with issues that affect their health. They don’t like talking about it, they put symptoms on the back burner, and they don’t see a health care provider unless it’s at the urging of a persistent wife who might schedule the appointment.

June is National Men’s Health Month. It’s a time to encourage men to take their health seriously, make necessary lifestyle changes and get established with a primary care provider, if they don’t have one.

According to Ben Guth, an advanced practice nurse with OSF HealthCare, the reasons for putting off medical care vary. For some men, they’re too busy working to find the time to book, for example, an eye exam or dentist appointment. Some are willing to wait out a nagging pain or a lingering headache. And for others it’s simply a case of “‘if it ain’t broke, don’t fix it.’”

“Men will often tell me, ‘I don't have any problems. Everything feels fine. I don't need to see you,’” Guth says. “Unfortunately, all issues won't really present as a symptom until they're in the more moderate to severe stages.” For example, most people with high blood pressure or diabetes won’t know they have it until they get checked at the provider’s office.

In 2018, Cleveland Clinic surveyed a small sample of men ages 18 to 70 and found that only three in five men get an annual physical, and just over 40% go to the doctor only when they fear they have a serious medical condition.

Guth says the statistics aren’t surprising. “No one wants to be told that they have high blood pressure, that they have diabetes,” he says. “But I would counter that by saying it's better to go early to get screened, to have your doctor as your health consultant, to check in once a year to make sure that everything's OK. So that when you do go, you have a better idea of how it's going to turn out.”

Scheduling an annual physical exam 

Guth strongly recommends all adult men, even those in their late teens, 20s and 30s, have an annual physical.

“We all have our financial consultants. We all have a car that needs regular oil changes. We all have taxes that need to be filed,” Guth says. “We all have a body that needs to be taken care of. So come in once a year to have a good once over. And what's nice about those visits is you'll get some blood work done. We'll be able to do a lot of different screenings, and you'll get that checkup.”

Men should have annual screenings for diabetes, hypertension and cholesterol, as well as certain cancers. Prostate cancer screening is done with a simple blood test.

“The recommendation for any healthy man is to start at age 50,” Guth says about prostate cancer screening. “Typically, we will screen sooner if there are certain risk factors, or you're in a population that has a higher chance of developing prostate cancer. In my practice, I usually start the conversation with men in between 40 and 45 for prostate cancer.”

Colon cancer screening begins at age 45 and is repeated every five or 10 years, depending on findings and family history. Also, regular self-exams are important when it comes to issues such as testicular cancer, which is more than 90% curable if caught early enough.

Coping with stress 

Another issue affecting men that isn’t always talked about is stress. Whether it is job or family related, or it stems from health or financial issues, everyone has reason to worry from time to time. Guth recommends several options for dealing with stress, which, if not handled properly, can cause major health problems such as heart disease, depression and sleep disorders. Guth suggests first finding ways to relive stress in a healthy way such as exercising, reading and spending time with loved ones. Men can also consider talking to a therapist or counselor if daily stress becomes too much to handle.

As a husband and father who works 10 hours or more a day, Guth understands some of the obstacles that his male patients face in staying on top of their health needs. However, it’s imperative to make time for the basics – listening to our bodies, not smoking and limiting alcohol consumption.

“I think all men should have a primary care provider. It's important to see them annually, to have those checkups, so that you have the peace of mind to know that everything is good,” Guth says. “I can go about my day-to-day life, doing what I need to do, whether that's working, taking care of family, taking the kids to sporting events. You want to have that peace of mind to know that I'm going to be there for them for a long time.”
 

Interview Clips 

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As a pediatrics expert and mother of an eight-year-old, Emily Isom has seen the screen time debate firsthand.

“Kids are being introduced to technology early,” says Isom, a certified medical assistant in pediatrics at OSF HealthCare. “COVID was one of the reasons. Kids did schoolwork on their devices. That turns into using technology throughout the day. They get attached and addicted to scrolling and swiping. It’s glued to their hands.”

One way to break the cycle? Good old-fashioned ink and paper. Isom is reminding people, young and old, about the pitfalls of excessive screen time and the benefits of reading for fun, not just when you have to.

The concerns

Isom says constant screen time can weaken kids’ memory and concentration.

“It’s hard for a kid to focus on a reading assignment in school because they are so used to quick swipes on their device,” Isom says. Long term, Isom says this can lead to poor grades, missed academic opportunities and even a diagnosis of a learning disorder.

“Anxiety is also a big concern. I see this in older kids,” Isom adds. “Bullying online causes a lot of anxiety. There’s social pressure. They want to be not left out. Who’s texting me? What’s going on online? Am I going to miss this party? Is there something going on I should be involved in? They focus on this instead of schoolwork.” Isom also says kids are exposed online to traumatic news stories and adult content, leading to confusion about the world, stress and other mental health concerns.

The benefits

“If kids read on a regular basis, it’s going to sharpen their mind. It’s going to help them excel in academics. It’s going to give them a more open mind to the world. It’s going to help with memory,” Isom says. They’ll be more curious, she adds, not just about the book but about the world. This can pay off when they’re exposed to other cultures in college and the workplace. Books can also be an escape from everyday stress.

“Reading for fun [not just when it’s required for school] helps you find things you’re interested in,” Isom adds. “You might find a book you had no idea about. You open the book and realize ‘I like reading. I like this genre. This is different and cool.’ Then you keep reading. You want to learn more. It’s like being on the edge of your seat with a movie you can’t stop watching. It brings happiness. It’s almost magical.”

Tips for adults

How can parents and teachers get young ones to rediscover their love for reading?

• Let your child pick the book, but give them options that are fun and light. Save the books on heavier topics for when they get older.
   
• Make books available throughout your home. Place books on shelves or nightstands in bedrooms, living rooms and playrooms.
   
• Let kids see you read.
  
  “If they see you read, they’re going to read,” Isom says.
   
• Read with your child.
  
  “I can’t stress that enough. Reading with your child is going to get them to read more,” Isom says. “When you’re with them, showing them words and interacting with them, you’re challenging their brain. Kids love that. They say, ‘Hey mom, can we read this book tonight?’ Next thing you know, it becomes a habit. It’s a nightly thing.”
   
• Create a reward system for reading. For example, put a sticker on a posterboard for every book read. At 10 stickers, the child gets a reward like a toy or special meal. Isom says after a while, the child might forget about the rewards because they’ve developed a love for reading.

Traditional or tech?

We live in a digital world where some people read on electronic devices like a Kindle. Is that OK, or should you stick to paper books?

Isom says e-readers are fine since it’s not a constant scroll like social media.

Learn more

Read more about keeping your child healthy on the OSF HealthCare website. Pediatric care at OSF includes local clinics like the one Isom works at and OSF HealthCare Children’s Hospital of Illinois in Peoria.

OSF also offers resources if your child’s screen time requires a visit to a mental health provider. Some resources are available even if you are not an OSF patient.

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“I’ll clean the house later.”

“I’ll fill up the car with gas tomorrow morning.”

“Thinking about putting together a will stresses me out. I’ll deal with it later.”

At one time or another, we’ve all put something off. It may be large or small. It may be put off for five minutes or a year. Whatever the case, procrastination is a part of life. But what’s important is understanding why we procrastinate and how not to let it get out of hand to the point it affects our mental health.

The basics

Ari Lakritz, PsyD, a clinical psychologist at OSF HealthCare, defines procrastination as wanting to do an important task but pushing it off or finding something else to do.

“Despite my best efforts, I just can’t help myself,” Dr. Lakritz says, putting himself in the mind of a procrastinator.

Just like stress activates parts of the brain that control fear and anger, procrastination comes with a sense of relief in the brain, Dr. Lakritz explains.

“All those aversive stimuli in the brain settle and go back to their baseline. Then it’s smooth sailing until at least the next time the issue comes up,” Dr. Lakritz says.

Procrastination is often equated with being able to prioritize and work well under pressure. Don’t confuse the two, Dr. Lakritz warns.

“Procrastination is accompanied by a sense of shame,” he says. “A sense of ‘I know deep down what I’m doing is not the most productive way of working. It’s not the most responsible way of working’.”

For example, take a college student who can type an A+ essay right before the midnight deadline. A provider like Dr. Lakritz may not call them a procrastinator because working at the deadline is part of their plan. They know they are going to finish the task. There’s no opposing force.

The why and the consequences

So why do we put things off?

Dr. Lakritz says for many, it’s about how our brain interprets scenarios. If you pass a coworker in the hallway and they don’t greet you, you may think the person is mad at you. In reality though, the coworker was just lost in their own thought. But your brain doesn’t interpret that.

The same concept applies for procrastinators. And for people with attention deficit disorder, anxiety and depression, it may be worse.

“They’re not so good at understanding or feeling the consequences of what’s going to happen when they come to that big meeting or big test unprepared,” Dr. Lakritz says.

Ironically, those people may be on the other end of the pendulum – too optimistic or confident about what they can accomplish. They lack an understanding of time. They think they can bake a cake in five minutes, for example, when we know it takes longer, no matter your recipe or skill level.

The consequences of procrastination vary by person, but it comes down to missed opportunities and not living up to your potential. For a teenager, putting off homework might lead to missing the work altogether. That means poor grades and fewer chances at the higher education they want. For adults, procrastination may mean missed opportunities to advance up the corporate ladder. And it keeps spiraling from there.

Treatment

Dr. Lakritz says a mental health provider shouldn’t judge how a person organizes tasks or, in general, lives their life. But he says there are some evidence-backed ways to tackle severe procrastination.

•  Find the amount of time you can work without distraction. If it’s 15 minutes, break your project up into small, manageable chunks of around 15 minutes.

“Take a nice little break to revitalize yourself between those small chunks, then get right back at it,” Dr. Lakritz suggests. “You might spend more time overall on this task, but you’ll be working much more consistently.

           “With procrastination, slow and steady wins the race.”

• Rewards like food or music can work, but Dr. Lakritz suggests pairing them with productive work, not after. A work buddy can help here.

“Come up with a contract or rule. You’re only allowed to eat that ice cream or candy bar when you’re working actively,” Dr. Lakritz says. “You’ll begin to associate working with something physically pleasurable. We would expect that to have pretty good effects on your level of motivation going forward.”

Learn more

Learn more about behavioral and mental health resources on the OSF HealthCare website. Just do it today and not tomorrow.

Interview clips

While living in Greene County, Illinois, in the 1980s and 1990s, Lea Anne Varble took a gut punch each time she heard about a suicide in her community. Eight to 10 in total in 15 years, she says.

“It just took me aback,” she says.

What the tragedies had in common: the person faced mental health challenges common to a rural setting.

Varble, a clinical psychotherapist at OSF HealthCare, knew she had to do something about it. So not only did she devote higher education time to studying the problem, but she’s also now getting the word out about the resources available.

The issues

Varble says stress and isolation are often experienced by people living in a rural setting, such as a farmer. There’s also a desire to be self-sufficient – a trope associated with farmers and other rural residents for decades.

“People living rurally often are independent. So, when stress comes, they want to handle it on their own,” Varble says.

Varble also knows the issues – stress, anxiety and even depression – of planting and harvest season.

“Hours and hours,” in the field, she says. “You’re expected to keep working even if you don’t feel well. Even if the stress is getting to you. You have to get up and do it again. Or at least that’s what your father before you did and his father before him.”

The work ethic can be admirable, but it can lead to medical issues if left unchecked.

And, the heads of some rural households are caring for two generations: their kids and their parents. School, chronic illnesses and advanced care planning are just more things to add to the to-do list. Varble adds that older adults in a rural setting are more likely to see themselves as a burden and choose to end their life.

Treatment

Varble says getting better starts simply with noticing the problem and talking about it with a trusted adult, like a friend, family member, faith leader or a medical professional.

The good news is that mental health professionals have made strides in this area, such as telemedicine and mobile health services. And society is more willing to talk about mental health. Farming magazines have articles on mental health, for example.

Other ways to help that Varble has picked up over the years:

• Get to know your neighbors and local organizations, like churches and businesses. Then, lean on them for help when the stress gets to be too much.
   
• Look into resources offered by state or federal agencies. In Illinois, where Varble works, the Family Farm Resource Initiative operates a 24/7 hotline and email.
  
  “Individuals can receive support from trained professionals who understand the unique challenges faced by those in the agricultural sector,” the initiative website states. “The helpline offers specialized assistance, including mental health resources and agriculture-related support, ensuring that farm families have access to the help they need.”
   
• Health care professionals should encourage people with rural backgrounds to become therapists.

               “It’s someone from their community who understands what’s going on,” Varble says.

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Anger. Sadness. Anxiety. Fear.

The Inside Out movies may be onto something.

They’re examples of “big emotions,” says Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare. Yuhas says it’s OK to feel these emotions, but you should know how to react to them. When you’re angry, for example, swinging your fists at others is a bad idea.

“A big thing is taking accountability first,” Yuhas says of managing these emotions. “Often when you have a big emotion, it can impact people around you.”

Yuhas also preaches techniques to ground yourself like deep breathing, taking time out from stressful situations, meditation, journaling and practicing mindfulness.

“With children, having them interact in a group might be really effective because they can learn from their peers. They can learn how to have those relationships. They even learn how other kids might be having these emotions,” Yuhas says. “I might also incorporate play therapy with kids because it’s more their style. They might receive that better.”

For adults, Yuhas often uses dialectical behavior therapy (DBT). She says it’s a type of therapy where the person learns skills to use in the outside world.

“We talk about mindfulness skills; meditation and interpersonal effectiveness, which is how to communicate with people in an effective way when you’re experiencing big emotions,” Yuhas explains. “We talk about stress. Say you’re at a nine on the stress scale and you need to come down to a seven. There are also emotional regulation skills we talk about.”

Details to know about some of these tactics:

• Mindfulness: As the name suggests, try to keep your mind full. Use your senses to notice things that you wouldn’t otherwise, such as a painting on the wall or the scent of a food truck.
  
  “We want to come back to the here and now instead of ruminating on the emotional turmoil we’re experiencing,” Yuhas says.
   
• Communication: Yuhas will coach people through tough conversations. For example: You’re mad at your partner. Instead of throwing an object against the wall, think about how you’re really feeling and what triggered the anger. Find a way to communicate that without a “catastrophic reaction,” Yuhas says.
   
• Distress tolerance: Yuhas says it starts when knowing that you’re highly stressed – in the “red zone” or toward the top of the one to 10 stress scale. Step away from the situation and find an outlet that helps you calm down, like going for a run.
  
  “Run off some of the steam,” she says.

Read more about mental health resources on the OSF HealthCare website.

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A new study is challenging long-held assumptions about coffee’s effects on digestive health, suggesting the popular beverage could offer benefits for both the gut and the brain.

The research, published in Nature Communications, examined 62 participants, half of whom were regular coffee drinkers, to explore how coffee consumption influences the gut microbiome and mental well-being. Using psychological assessments alongside dietary tracking and biological samples, researchers found that individuals who drank coffee, whether caffeinated or decaffeinated, reported lower levels of stress, depression and impulsivity.

The findings point to a growing scientific consensus: coffee is more than just a caffeine delivery system. According to the study’s authors, it acts as a complex dietary component that interacts with gut bacteria, metabolism and even emotional health.

Researchers also observed higher levels of beneficial bacteria among coffee drinkers, including strains linked to protection against harmful microbes and inflammation. Caffeinated coffee, in particular, was associated with reduced anxiety, improved attention and lower markers of inflammation.

Still, OSF HealthCare gastroenterologist Omar Khokhar, MD, cautions against drawing sweeping conclusions.

Kinds of coffee could make a difference

Dr. Khokhar points out it’s a small study that supports a hypothesis, but it’s not definitive proof that coffee will improve gut health or mood.

“There are so many different kinds of coffee. There’s Turkish coffee, there’s South American coffee, there’s Dunkin Donuts coffee, there’s Folger’s and Sanka for some of the people watching this on Facebook.” He points out, “It just comes down to each person and their own individual microbiome and how it responds to whatever particular type of coffee they’re ingesting.” 

Instead, Dr. Khokhar believes the study contributes to a broader shift in how scientists understand nutrition. Rather than labeling foods as strictly “good” or “bad,” researchers are increasingly focusing on individual responses, particularly how a person’s unique gut microbiome influences their reaction to what they consume.

Coffee itself is chemically complex, containing compounds such as polyphenols, which Dr. Khokhar says might act to feed beneficial gut bacteria.

“Now let’s suppose you’re at baseline and you have overall good gut hygiene and function; coffee could potentially be a good thing. It could be a prebiotic of sorts, that could potentially support your microbiome in that case.” 

This could help explain the observed microbiome changes in coffee drinkers.

However, those same compounds can have downsides. Coffee is known to relax the lower esophageal sphincter, potentially triggering heartburn, and Dr. Khokhar stresses coffee exacerbates symptoms in people with conditions such as irritable bowel syndrome.

The study did not differentiate between types of coffee, such as espresso versus brewed coffee, highlighting another limitation and an area for future research.

More research is needed

Dr. Khokhar says the study shows a link but not a direct cause and he thinks more controlled studies are needed to determine how specific varieties and preparation methods influence health outcomes.

“What I would like to see personally is if you controlled for what specific coffee a group of volunteers ingested and then either through blood or stool, looking at their exact gut microbiome diversification or pattern to see if that improved or how that changed from a robustness and a diversity point of view,” he says. “That would be more objective.” 

The research also raises intriguing questions about the gut-brain connection. Scientists now understand that the gut microbiome plays a role in producing neurotransmitters like serotonin, which can influence mood, sleep and behavior.

Whether coffee can enhance mood indirectly by improving gut health remains a hypothesis but an appealing one for millions of daily coffee drinkers.

For now, the takeaway is about embracing moderation and self-awareness. As Dr. Khokhar puts it bluntly, “If it makes you feel bad, don’t do it.” But he says if people can tolerate coffee well, in moderation, it might not be as harmful as once thought and could even be helpful, but more research is needed to prove that.

If you have questions about what's best for their health, talk to your primary care provider. 

Video clips with Dr. Omar Khokhar

B-roll-Coffee and gut microbiome

You haven’t eaten for several hours and you’re starving, consumed with ravenous thoughts about what you’re going to eat next. Or you just finished a hearty meal, and you’re already making your way to the refrigerator or cupboard to see what you can munch on.

In either case, you could be experiencing food noise.

“Food noise is an intrusive, compulsive, constant thoughts about food that's getting in your way,” says Nicole O’Neill, a dietitian with OSF HealthCare. “It's running your life. It's causing you to make poor decisions about your food intake, and it's often something you don't want. I enjoy thinking about food because I like food but it's not bothering me. So, I would not call that kind of thought about what I'm going to make for dinner a problem. But if all you do all day long is think about what the next thing is. That's food noise, that's a problem.”

Skipping meals, avoiding specific foods and being stressed out can all contribute to food noise.

“Because if all you're doing is thinking about food, eventually you’re going to give in,” adds O’Neill. “And it's not that food is bad, but if you're preoccupied with, let's say, a whopper or donuts or whatever random processed thing, eventually you will not have the willpower to avoid it, and then you're going to be eating too many calories. If your goal is to maintain a healthy weight, it's going to get you in trouble.”

Food noise can be triggered at certain times of the day or during certain situations. O’Neill says the best way to stop the noise is to address what’s causing the problem. One way is by eating something every two to three hours. And avoid any unnecessary restrictions. O’Neill recommends staying flexible with your diet unless you have food allergies or a medical condition that prevents you from eating certain things. She adds that GLP-1 medications can reduce food noise in some patients. It's important to work with your medical and insurance providers to find the right fit. 

Ways to manage food noise

Eat intentionally. Avoid watching TV while you eat so you can pay attention to what you’re eating and how much you’re eating.

Exercise. It not only preoccupies your mind, but exercise helps to regulate hunger hormones, and it’s a great way to reduce stress which can cause you to overeat.

Stress. This can be a problem because stress impacts your gut and your mental health. And when we’re stressed, we tend to reach for pizza and chips rather than healthier options like apples and celery sticks.

Sleep. A lack of sleep contributes to many problems, whether it's inability to deal with stress or inability to deal with your surroundings. O’Neill says if you're not getting enough sleep, your defenses are low and you’re probably going to give in to those food temptations. Poor sleep also increases hunger hormones and makes food thoughts louder and more frequent.

Sometimes food noise is caused by the body not getting enough protein, fiber or fat; your brain will keep pushing you to seek food. 

“I think if you're really struggling with food noise issues, you should try to omit processed foods,” says O’Neill. “Really focus on whole fresh foods. So, you're getting protein, fats and fiber, plenty of carbs, because we need to have those things. And if you're just eating processed stuff, you miss out on a lot of the good, fresh stuff.”

O’Neill says food noise has always been a common problem for many people. But it doesn’t have to consume your every waking moment.

 “Working with a dietitian is always going to be helpful if you are struggling with food noise,” O’Neill says. “I also think working with a therapist or a counselor, if it really runs your life, is an excellent process. There's no one size that fits all though. It's a very personal, very difficult thing to deal with. But we're here to help.”

For more information about help that is available, visit the OSF HealthCare website.

Interview Clips 

B-Roll

Whether you’re dealing with a job loss, financial woes or embroiled in relationship issues, we all suffer from stressful situations from time to time.

No matter what the situation, stress is not good for our health in so many ways. It can impact our cardiovascular health, mental health, sleep and even our skin and hair. One of the biggest problems is how stress affects our gut health. Stress can cause diarrhea, constipation, bloating or make conditions such as irritable bowled syndrome or bowel diseases like Crohn’s even worse.

“I know for a lot of people, the first thing that happens when they have something big and stressful coming up, they are running to the bathroom, or they don't go to the bathroom at all,” says Nicole O’Neill, a dietitian with OSF HealthCare. “So, there's a definitive connection between stress and gut.”

O’Neill says the reason for this is because the brain and gut are connected through nerves and gut bacteria. And the nervous system, which controls digestive functions, communicates with the brain through the vagus nerve.

“The vagus nerve is connected, literally from your brain to your gut, and it's one of our longest nerves,” O’Neill says. “And if your brain is in distress, it directly connects to your gut and causes your gut distress. The opposite is true too. If your gut is in distress, your brain is in distress. It's all tied together.”

Diet plays a major role in the relationship between stress and gut issues. O’Neill says when most people are stressed, they tend to reach for something unhealthy instead of fruits or vegetables, for example.

“When you're stressed out, do you eat the same as when you're not stressed out? Most of us don’t. We trend towards wanting sweet things or salty things,” O’Neill says. “They alter the chemical composition in your gut, which also alters the bacteria that can live in your gut.”

O’Neill adds that bacteria is resourceful. For example, say you’re a person who craves sugar when you’re stressed. But more sugar in the gut leads to the growth of bad bacteria, which dysregulates the gut lining. The gut lining becomes more porous or leaky causing a disruption in the gut.

So, what’s the solution? O’Neill says it starts with reducing the stress in your life. That can be achieved in several ways such as more physical activity or taking more time for yourself by reading, listening to music or spending time with friends. It also means learning to say no to things that stress you out, becoming a better manager of your time and working to stay positive during stressful times. And consider talking to a mental health professional.

As a dietitian, O’Neill says getting control of your diet should be a priority.

“If you eat an excellent diet, plenty of fruits and vegetables, lean meats, proteins, whole grains, then you're creating a safe environment for the good bacteria to grow, and that good bacteria allow your brain rest and relaxation.”

If you experience stress and gut issues, you’re not alone. O’Neill says it’s a common problem among her patients.

“We see a lot of people that stress is driving their gut. And we see a lot of people that their gut is driving their stress,” she says.

“It can flip flop either direction, but there are solutions. So, if you're struggling with your gut, if you're struggling with stress, getting the proper help that you need from any provider is going to help the other one.”

For more information, visit the OSF HealthCare website.

Interview Clips 

As women age, new adventures come. Some, like travel and new hobbies, can bring joy. Others can bring stress.

One of those stressors is perimenopause, the time you’re transitioning to menopause, when you permanently stop having menstrual periods and can no longer get pregnant.

“There’s a stigma around this time of life,” says Lindsay Orr, an advanced practice nurse at OSF HealthCare. “It’s not an illness. It’s just a natural part of aging.”

Perimenopause basics

Orr says during perimenopause, the ovaries stop producing testosterone, estrogen and progesterone regularly.

“Think of it as a short fuse or a fuse that’s not quite connected,” Orr describes. “Every month, the hormones secrete. But ovaries have a shelf life. So some months they work, and some months they don’t. It ebbs and flows during the perimenopause transition period before they go into menopause.” 

Orr says women typically notice changes that signal perimenopause at around age 40. The perimenopause period can be over quickly, especially if you have surgery that impacts your ovaries. On the other hand, Orr has seen some women be in perimenopause for 10 years. Regardless, health professionals define the perimenopause to menopause transition as over when you have not had a period for one year.

Orr says some women can have little to no perimenopause symptoms. For others, the time can bring disruptions to many parts of your life – work, sleep, relationships and more. Sudden hot flashes, mood changes, joint aches, brain fog, trouble with urination, anxiety, disrupted sleep and fatigue are all possible.

“A lack of estrogen can affect bone density,” Orr adds. “So women with smaller frames are more predisposed to bone issues if they fall. Or, a decline in estrogen can have cardio-protective effects. It can increase your risk for cardiovascular issues like heart disease.”

Anorexia, bulimia, high stress, smoking, drinking alcohol and being a high intensity athlete can also make perimenopause come sooner and be more intense, Orr says.

Treatment – proactive and reactive

Orr says if perimenopause symptoms are impacting your quality of life, it’s time to see a provider. Providers can’t make perimenopause go away, but they can help with symptoms. First, Orr asks if her patients are prioritizing what she calls the “four pillars of health”: exercise with resistance training, hydration, a healthy diet with plenty of protein and healthy sleep.

A provider might also recommend a supplement, such as diindolylmethane (or DIM, for short). Orr calls DIM broccoli in a pill. It helps keep hormones at a healthy level. Other supplements that could help include calcium D-glucarate, evening primrose oil, black cohosh and ashwagandha.

Orr also urges women to start the conversation with their primary care provider or OB/GYN before perimenopause hits. Ask what you can do now to lessen symptoms or duration. Be honest about how your body is feeling and what medications you’re on, as new medications could negatively interact with current ones. Orr also recommends women use a smartphone app to track their periods.

“The apps help you be in tune with your body. You go through your day-to-day life and kind of recognize things, but you don’t really put it all together. Then when you put the information in the app, you might say ‘Oh yeah, I am symptomatic. This is happening.’” Orr says. “You can track temperature changes, bleeding issues, hormone fluctuations and sleep. It all plays a role.”

What about pregnancy?

Yes, women can still get pregnant during perimenopause, though it’s not as common as pregnancies in your 30s and younger, Orr says. However, in general, Orr says the higher in age, the higher risk for pregnancy complications.

“Balanced hormones help maintain a good uterine lining for housing a fetus,” Orr explains, noting perimenopause disrupts that hormone balance. “So, a later-life pregnancy would require closer monitoring.” In other words, you’d likely have more trips to the doctor to make sure your pregnancy is healthy.

The bottom line

Orr reiterates: perimenopause is a part of life. Give yourself grace, take advantage of the help that providers can give and recognize that it’s about progress, not perfection.

“Some of the women I see are frazzled, disheveled and anxious. Sometimes they’re upset during the visit. It’s sad to see,” Orr recounts. “Then we start treatment, and I see them three months later. They look like a different person. They’re glowing. They have a zest for life again. It’s rewarding to see.”

Learn more

Read more about perimenopause and menopause and women’s health overall on the OSF HealthCare website.

Interview clips

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While Dry January is coming to a close, the topic of drinking alcohol is still making headlines.

Heavy drinking habits among adults that started during the COVID-19 pandemic haven’t slowed down, according to a study.

The study, published in the Annals of Internal Medicine, found that alcohol use among adults ages 18 and older increased by 4% from 2018 to 2020, with heavy alcohol use increasing by a whopping 20%. Researchers say the increase continued in 2022.

The pandemic caused plenty of stress for people – working from home, remote learning for children and just plain boredom. Experts say alcohol can start as a habit and then become an addiction. It’s also a way to cope with problems and issues that are impacting our daily lives. 

“COVID was a very stressful time for a lot of people,” says Jessy Mathew, MD, a primary care physician for OSF HealthCare. “There was a lot of social isolation, and a lot of emotional turmoil. People lost their friends; they lost family members. There were no outdoor activities, and alcohol became a relief from all these problems.”

The study defined heavy drinking as five drinks a day or 15 drinks a week for men and four drinks a day or eight drinks a week for women. The increase was seen in all age groups, genders, races and regions in the U.S. except for Asian Americans and Native Americans. Adults in their 40s had the biggest increase in consumption.

“It depends on the type of alcohol and your rate of metabolism, which might be different for each person,” says Dr. Mathew. “It also depends on how much you're drinking at the time. Are you binge drinking? Are you mixing it with other drinks? Are you mixing it with other substances or other drugs? There's a variety of reasons.”

There are many risks with heavy drinking. Among the potential health problems include heart disease and cancer, as well as anxiety, depression, the risk of accidents, and social, family, legal and behavioral issues. “Alcohol affects everything, basically, from head to toe, every single organ can be affected by alcohol,” says Dr. Mathew.

The earlier people start drinking, the greater the risk of developing health issues later in life. And women are more prone to get sicker from alcohol, according to Dr. Mathew. “There's a study that says that if you have one extra drink a day, it puts you at a risk of five to nine times more likely of getting breast cancer,” she says. “It also increases your risk of infertility, menstrual problems, osteoporosis or weakening of your bones, which leads to fractures.” 

Dr. Mathew offers several ways to reduce alcohol consumption, including:

·         Avoiding triggers such as people, places or activities that lead to heavy drinking

·         Create ways to deal with stress such as exercise, walking and reading

·         Limit the amount of alcohol you have in your home

·         Find hobbies that don’t involve alcohol

·         Seek support from friends and family or co-workers

Dr. Mathew adds that if you start feeling guilty about drinking, find yourself becoming easily agitated, or drinking at odd times of the day, it might be time to seek professional help. For more information on behavioral health services, visit the OSF HealthCare website. 

 

Interview Clips 

When talking about the good and bad of pregnancy, you might have heard terms like postpartum depression or, more casually, baby blues.

It’s critical new mothers get help in this area, says Tiffany Waters, a birthing center charge nurse at OSF HealthCare. She says up to 80% of moms experience the so-called baby blues. But when talking about maternal mental health, experts prefer the umbrella term: perinatal mood, anxiety and depression (PMAD). Perinatal refers to the time between conception and one year after delivery.

PMAD basics

Waters says for two to three weeks after delivery, most women experience hormone changes, a lack of sleep and general stress related to the “new normal.” Having a traumatic birth, like an emergency caesarean section, can compound mental health impacts. Waters says around one-third of women fall into this category.

All these factors can lead to a variety of longer-lasting PMAD symptoms, including brain fog, weeping, sleep changes, anxiety, depression, obsessive or compulsive behavior and even suicidal thoughts.

“There’s no one single cause that leads to a person experiencing these issues. It’s a combination of psychological, societal and biological factors,” Waters says. “There’s nothing a mom has done to get or deserve this experience. The best we can do is help her work through it.”

Screening and treatment

Waters says health care providers should screen a woman for depression and other mental health issues during and after pregnancy.

“There are commonly used tools,” Waters says. “The woman answers 10 questions. It gives us a rating on how their emotional and mental well-being is.”

She’s referring to the Edinburgh Postnatal Depression Scale (EPDS). Each question is scored 0 to 3, with 3 being the response that most signals a possible mental health issue. That’s 30 total points, and a final tally of 10 or higher would warrant further evaluation.

Waters also says research is ongoing into whether certain biological markers in a woman are a sign of mental health issues to come.

“It can be difficult to admit or even recognize that a person is having depression or anxiety symptoms,” Waters says. “There are lots of reasons for that. There’s societal pressure to be a great mom. Moms might feel like if they admit how they’re feeling, their children might be taken away.”

Waters says journaling or talking to a trusted adult can help a mom document the issues she’s facing, opening the door for her to get help.

If a mom is diagnosed with PMAD, a provider will talk with her about resources like support groups, counseling, spiritual care and medication. Daily things like improved diet and exercise and exploring new hobbies can also help. And Waters says mothers should not be afraid to prioritize themselves. It’s OK to ask for a break from daily housework, for example.

Why it’s important

Waters says untreated PMAD can have consequences for the whole family and the people around the family. Substance abuse and domestic violence can increase. But if treated, it means a better life for everyone.

“It will improve the whole family dynamic,” Waters says. “It will lessen stress for everybody and lead to a happier unit.”

Learn more

Read more about pregnancy and birth and behavioral and mental health on the OSF HealthCare website. If you are in crisis, the Suicide and Crisis Lifeline is 9-8-8.

Interview clips

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The transition to menopause – when a person permanently stops having menstrual periods – can bring symptoms like hot flashes, night sweats, irregular periods and anxiety. Women may want to find assistance with these symptoms.

Dennis Sands, MD, is an OSF HealthCare gynecologist and chief medical officer at OSF HealthCare Saint Anthony’s Health Center in Alton, Illinois. He cautions you to be wary of over-the-counter medication that claims to help with all menopause symptoms.

“In general, a lot of the at-home remedies are marketed very well. They are touted as cure-alls or things that will work for the most common complaints, like hot flashes,” Dr. Sands says. “What we’ve found is most of them don’t work.”

Dr. Sands adds that these medicines are marketed as dietary supplements, not pharmaceuticals. So, there’s more wiggle room to make claims about their benefits. Dr. Sands says he’s seen menopause medicine labels at the pharmacy that tout vitamin, soy or phytoestrogen ingredients. Equelle is a common brand name. Dr. Sands says these medicines can have a minor effect on menopause symptoms in healthy people, but they are not cure-alls or effective for all people. In particular, he says irregular bleeding usually requires a treatment plan laid out by a health care provider and an evaluation to rule out something more serious.

That’s where your gynecologist comes in, with Dr. Sands reminding that treatment is different for everyone. The first advice you’ll likely hear: keep up with your health.

“We’ve noticed that people who are healthy overall, exercise well, sleep well and are in good relationships generally do pretty well in the menopausal transition,” Dr. Sands says. “The more stress people are under, the more they’re not as healthy as they could be, the more their sleep is disturbed. It seems a lot of those people tend to have a more difficult transition.”

Estrogen patches and progesterone creams can also help, especially in younger women. A provider may also see if other medications you’re taking are making your menopause symptoms worse.

“If you’re struggling, see your provider and review all the options,” Dr. Sands suggests. “There are some great options that are effective and safe. Generally, they’re only used for a short time to get people through the transition.”

Interview clips

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College students will soon be home for summer break. They’re embarking on their independent phase, so opening up about mental health to their parents might not top the summer to-do list. It can leave parents wondering: How did the school year go? Did they make friends? Are they doing OK mentally?

Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare, says there are dos and don’ts to get the most out of a conversation with a young adult.

School stress

Yuhas says going off to college is a huge transition. The student may miss home. They may have trouble being accountable with no 8 a.m. to 3 p.m. structure they had in high school. Making friends can also be difficult. Yuhas says college students may be stressed and scared to branch out and meet people.

“They might be anxious or get into a rut of depression. They might isolate. They might sleep too much or not sleep at all,” Yuhas says.

Warning signs

Yuhas says parents should watch for drastic changes in their college student’s appearance as a possible “red flag” of a mental health concern. Some weight gain or loss in college is expected, but significant weight changes should warrant a discussion.

“This might mean they’re not taking care of themselves,” Yuhas says. “Stress might be coming on. They might be depressed. All of those things can cause issues with appetite.”

Other things to watch for:

• The young adult is spending most of their time away from others. Maybe they’re in their room sleeping all day.
   
• They drop hints about their college experience, such as “I didn’t join any new clubs this year.”
   
• The person looks messy. Maybe they used to be a snazzy dresser with groomed hair, but they stopped keeping up that appearance. Or they stopped hygiene practices like using deodorant or brushing their teeth. Parents should ask themselves: Is my child keeping up with daily tasks?

Dos and don’ts

It’s time to talk to your child about their mental health.

• Do: Ask open ended questions, and let the child fill in the blanks. For example: How did final exams go?
  
  Don’t: Ask accusatory questions like: What’s wrong with you? Or: Why aren’t you talking to us?
  
  “If you get mad at them, that makes it worse. They won’t want to open up,” Yuhas says.
   
• Do: Find the right time. Let the child get settled back in, and have a conversation over lunch a day or two later.
  
  Don’t: Bombard your student with questions the moment they get into the house.
   
• Do: Curtail your reactions and judgements. Be kind and mindful.
  
  “Instead of asking ‘Why?’, say ‘Oh my gosh. I didn’t know about this. What’s been going on? Tell me more.’,” Yuhas says.
  
  Don’t: Have knee-jerk reactions like: How could you? Or: Why did you fail that class? Or even: You know I don’t like your major. Why haven’t you dropped it yet?

Next steps

After that first conversation, Yuhas urges parents to not let the issue go.

“I encourage parents to become emotion coaches with their children,” Yuhas says. “Continue to check in. Continue to ask, ‘How are you doing?’ or ‘I saw the college had this event. Was it something you went to?’ Just stay involved in their everyday life, but don’t bombard them.”

If things aren’t improving, the conversation might turn to: I want to help you. Have you thought about talking to a therapist? Would that be a good option?

“Put the ball in their court,” Yuhas says.

“When we go off to college, it can be a huge adjustment. So we try to normalize their feelings,” Yuhas adds, outlining what she might talk to a college student about in a therapy session. “We go over ways to make friends and socialize. We go over how to manage stress, anxiety and depression. We talk about coping skills.”

For example, if a student is leaving their dormitory just for class, Yuhas may suggest going to the library to study. The student may make a friend along the way. Yuhas may suggest exercise or meditation. Or, is homework procrastination causing stress? There are ways to change those habits.

Learn more

Read more about healthy thoughts and behaviors on the OSF HealthCare website. If your stress has reached a crisis where you are thinking about harming yourself or others, talk to a trusted adult or mental health professional or go to the emergency department right away. The 988 Suicide & Crisis Lifeline is also available.

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Feeling bloated today? You’re not alone.

It’s not uncommon to get the sensation caused by gas, air or fluid retention in the stomach or small intestine. But what’s important to know: bloating has many causes, says Aminat Ogun, MD, an OSF HealthCare family medicine physician. So don’t let it linger and hope it will go away. If symptoms persist, see a health care provider so they can rule out something more serious and give proper treatment.

“It might feel like your stomach is full, swollen or sometimes tender. It can cause some discomfort,” Dr. Ogun says.

Causes for bloating include:

• The body makes too much gas.
   
• An overgrowth of intestinal bacteria. H. pylori is a common type. Dr. Ogun says it causes chronic inflammation in the stomach lining, and it can lead to peptic ulcers or even stomach cancer if untreated.
   
• Diet issues, like intolerance of certain carbohydrates or a gluten intolerance.
   
• Hormone changes during a woman’s menstrual cycle.
   
• Abnormal gastrointestinal motility. Simply put, this is when your gut is not working properly. Dr. Ogun says one example is gastroparesis.

              “The body takes its time before its able to pass food from the stomach to the small intestine,” she explains.

• Stress, anxiety and depression.

Dr. Ogun points out that we can’t control some of those causes, but others we can. She says a typical first step for a person with bloating is to change their diet. She says doctors may recommend a diet with a long name: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. But just remember the abbreviation: FODMAP. It describes carbohydrates that are difficult for the body to break down.

Foods to avoid on the FODMAP diet: pasta, cereal, bread, yogurt, ice cream, apples, cherries and peaches. Alternatives include quinoa, brown rice, eggs, cheese, grapes, strawberries, chamomile tea, peppermint tea and ginger tea.

“Have a food diary,” Dr. Ogun suggests. “See what triggers your bloating symptoms and see if you can eliminate those foods.”

People with bloating may also take medicine like Gas-X. If you have intestinal bacteria, you’ll be on antibiotic medication.

Dr. Ogun adds for people age 55 and up, bloating is less common, and other health issues are, simply due to older age. So, if you are of that age and have sudden bloating symptoms, see a provider to find out if your symptoms are bloating or something more serious. And for all ages, if you have severe diarrhea, nausea, vomiting or unintentional weight loss, stop by a doctor’s office.

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·         58% clinical improvement for patients with moderate behavioral health conditions
·         53% improvement in patient depression screening scores
·         50% improvement in patient anxiety screening scores
·         94% patient satisfaction rate with the SilverCloud® by Amwell platform

“Better access to behavioral health services is needed now more than ever. Today, one in every four U.S. adults lives with a mental health condition, yet more than half receive no treatment,” said Ken Cahill, chief behavioral health officer at Amwell. “We are proud to have been selected to enable OSF’s delivery of a hybrid approach to behavioral health care that is delivering such a meaningful improvement in outcomes and patient access to care.”

“The Amwell platform provides a scalable, reliable and flexible framework that can help us meet the growing and evolving needs of our communities now and into the future,” Dietz added.

OSF HealthCare documented alarming trends of suicidal ideation and suicide attempts reaching its emergency departments. The health system selected Amwell to implement a comprehensive hybrid care solution that could enable three main goals: connect individuals with resources as easily and early as possible; manage conditions, reduce severity of symptoms and prevent mental health crises; and provide support for its mental health professionals and care teams.

OSF HealthCare implemented SilverCloud by Amwell, a global, digital mental health platform that provides 24/7 access to digital services for people who have mild to moderate symptoms of stress, depression and anxiety. Starting in 2018, OSF offered the digital program to anyone in its service area without the need for a referral or to be an existing patient and saw steady and positive adoption rates with a 300% increase in enrollments. Today, the program has more than 8,500 patient users.

To extend the powerful benefits of the solution, OSF HealthCare expanded its hybrid behavioral health approach to support teams delivering more acute levels of care, reaching more patients and helping more clinical teams maximize their effectiveness. Most recently, OSF Healthcare extended its use of SilverCloud by Amwell platform through a technology partnership with Illinois State University. This partnership will establish OSF as the sole medical provider for student-athletes and offer access to virtual mental health care via the digital program.

To learn more about the results achieved through the OSF HealthCare and Amwell partnership, read the case study here. 

A mother is speaking out about water bead safety after her 14 month-old daughter swallowed a bead and wound up in the hospital.

Hannah Reif of Iowa tells Good Morning America that her child was vomiting, and doctors later found a one-inch water bead in the girl's small intestine.

Water beads are tactile toys that are marble-sized and water-absorbing. They are often used to reduce stress and anxiety while helping to develop focus and attention. The National Poison Control Center and the American Academy of Pediatrics say water beads can expand inside a person and cause a life-threatening intestinal blockage.

This latest incident with Reif's family is a reminder to know the signs of poisoning and choking and the steps to reverse the effects of each, says Aminat Ogun, MD, a family medicine physician at OSF HealthCare in Champaign, Illinois.

“Make sure there are no loose coins around  - no small toys they can pick up and swallow,” Dr. Ogun advises as a first step. The Consumer Product Safety Commission has a list of recalled products.

Food should be cut into small bites for kids. Chemicals, like bleach used for cleaning, should be capped and stored out of a child’s reach. Cabinet locks add an extra layer of protection.

If your child does ingest something they’re not supposed to, Dr. Ogun advises taking an ambulance to the Emergency Department of your local hospital. Health care providers will assess the child, consulting with the poison control center if necessary, and decide what to do. One option is to pump the poison out of the child’s stomach. If it’s a small object that doesn’t present a grave threat, Dr. Ogun says doctors may see if it will pass naturally in a bowel movement.

Some children may swallow a poisonous liquid and not say anything, perhaps because they don’t even know the seriousness of what they did. In this case, Dr. Ogun says to watch for changes in your child’s health, like vomiting and lethargy, and see a doctor right away.

If a child is choking, Dr. Ogun says there are life-saving steps you can take at home.

For children under one, Dr. Ogun says to lay the child face down on your lap and pat their back five times. Then turn the child over and repeat the pats on their chest.

For older kids, perform the Heimlich maneuver. Dr. Ogun says stand behind the person, wrap one arm around them and place your hand in a fist between their belly button and the bottom of their sternum. Lay your other hand flat on the fist. Then make upward thrusts.

If you’re alone, you can perform thrusts on yourself or thrust your upper abdomen against the back of a chair or the edge of a counter.

Local first responders or health care organizations may offer training on these life-saving techniques.

One word of caution: “Do not put your hand in the child’s mouth to try to get the object out,” Dr. Ogun says. “That could make it worse.”

If these steps don’t dislodge the object and get the child breathing again within a couple minutes, call an ambulance and get to the Emergency Department.

“If the person is turning blue, not able to speak or gasping, those are signs to go to the Emergency Department,” Dr. Ogun says.

Interview clips

B-Roll

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OSF HealthCare Library: Choking and abdominal thrusts

OSF HealthCare Library: Choking in an infant: What to do

OSF HealthCare Library: Poisons

OSF HealthCare Newsroom: Don't choke when planning for summer fun

Model and media personality Hailey Bieber recently revealed that she has been suffering from post-traumatic stress disorder (PTSD) stemming from a stroke in 2022.

“It was so terrifying, so jarring, so discombobulating in every single way that you could imagine,” Bieber told Vogue.

PTSD is often associated with veterans, but it can affect anyone, says Ari Lakritz, PsyD, a clinical psychologist at OSF HealthCare. It describes the development of symptoms following a traumatic event, either through firsthand or secondhand exposure. Secondhand exposure is usually not as simple as, for example, watching news coverage of a violent crime. A more appropriate example, Dr. Lakritz says, is a police officer who routinely investigates those crimes.

Dr. Lakritz describes what may trigger the beginning of a PTSD diagnosis: “Memories of the event. Dreams or flashbacks. Avoidance of stimuli associated with the trauma.”

Those symptoms then change the person’s moods and level of arousal, Dr. Lakritz says. They may feel guilty or unworthy. They are easily startled, irritable and have trouble concentrating. For example, a sexual assault survivor smelling their attacker’s cologne or deodorant may make the person feel anxious or withdrawn.

“This particular set of symptoms can often very much look like depression,” Dr. Lakritz says.

PTSD symptoms can arise right after the traumatic event, or they can appear months later.

Treatment will vary widely depending on the person’s needs, Dr. Lakritz says. Two evidenced-based methods he sees a lot are cognitive processing therapy and prolonged exposure therapy.

Cognitive processing therapy has people challenge or modify their beliefs about the trauma.

“Try to reframe [the beliefs]. Try to make a different end to the story,” Dr. Lakritz explains. “Try to change their thoughts about what happened and about their future and their ability to recover.”

Prolonged exposure therapy “teaches people to gradually approach the trauma in increasingly closer ways,” Dr. Lakritz says. For example, a shooting victim may come to a counseling session and be shown a picture of a gun. Then at a session days or weeks later, they hear the sound of a gunshot. The stimuli increase in intensity as the person learns there is very little to fear now.

Medicine and treatments outside a doctor’s office, like spending time with animals or picking up a new hobby, are also options. The first step, though, is to make an appointment with a mental health provider.

And when it comes to people like Hailey Bieber talking about mental health, Dr. Lakritz says it’s good because celebrities have great influence. But there’s a caveat.

“The more useful part is when they talk about the help they got,” Dr. Lakritz says.

Learn more about PTSD and mental health care on the OSF HealthCare website.

Interview clips

Previous coverage

Coping with trauma during the holidays

PTSD and the 4th of July

Mental health care starts with a first step

Suicide prevention involves all of us

Christina Reifsteck knows the statistics all too well.

Law enforcement officers may not live as long as people in other professions. The job requires you to be in a constant state of hypervigilance for up to a 12-hour shift. The resulting stress may lead to serious heart issues.

But Reifsteck, a sergeant with the Rantoul, Illinois, police department, her colleagues and OSF HealthCare are trying to change that.

Rantoul police have partnered with OSF HealthCare Occupational Health and OSF HealthCare Cardiovascular Institute to have OSF provide heart screenings and the necessary follow-up appointments for officers.

“We wanted to make sure our officers have a better knowledge of what is going on inside their body,” Reifsteck says. “Sometimes you can’t see the problems.”

For Reifsteck, that need for knowledge played out on a gray February morning at OSF HealthCare Heart of Mary Medical Center in Urbana, Illinois. With monitors attached to her body, she walked, then ran on a treadmill while OSF Mission Partners (employees) observed her heart rate on a screen. It’s known as a stress test.

“The treadmill started out slow, and every couple minutes it got faster, and the incline raised higher,” Reifsteck recalls. “You did feel like at the end you were getting a workout. But it felt fine.”

“With the stress test, we try to identify someone’s functional capacity and if they demonstrate any evidence of impairment of blood flow to the heart,” says Alaa Ujayli, MD, an interventional cardiologist at OSF HealthCare Cardiovascular Institute in Urbana.

Down the hall, Reifsteck got pictures taken of her heart.

“We look at calcification of the coronary arteries, which is the beginning of plaque disease,” Dr. Ujayli says.

Reifsteck got reassuring news that her test results looked good. But a follow-up appointment with a cardiology provider was on her calendar for two days later.

“See where we are and if I need to make some lifestyle changes,” Reifsteck says. “First responders function better when they’re healthy.”

Dr. Ujayli agrees.

“Cardiovascular disease is a preventable illness,” he says. “If we establish preventive measures, we have a significant impact on the progression of the disease.”

Those measures include medication, talking with a dietitian to change eating habits, consistent exercise, better sleep habits and avoiding smoking and alcohol. Mental health care like meditation and visiting a counselor are also helpful for everyone, but especially first responders. More serious heart issues may require a procedure in the hospital.

Learn more about heart care on the OSF HealthCare website.

Interview clips - Sgt. Christina Reifsteck

B-roll

To say time was of the essence for Tammi Fanson on July 18, 2022, would be an understatement.

The Gibson City, Illinois, woman had been dealing with high blood pressure, stress, fatigue and shortness of breath, but she chalked it up to life just being difficult. But on that day, she found herself at her local Gibson Area Hospital in the midst of a heart attack.

Fanson was then taken by ambulance to OSF HealthCare Heart of Mary Medical Center in Urbana, Illinois – around 40 minutes on a regular drive but half that with the blaring red lights. That, combined with the cooperation between the two hospitals, and Fanson was fast-tracked straight to the cardiac catheterization laboratory at OSF Heart of Mary, something Tammi and her husband Doug say saved her life.

“They knew me,” Tammi Fanson says. “They knew exactly what was going on. There must have been a lot of communication even before I got there. So it was very comforting.”

“The comfort that she had knowing this crew was waiting for her, it’s pretty remarkable,” Doug Fanson adds.

Fanson’s case is an example of the importance of what’s known as door to balloon time. That measures the time between when a patient has first contact with a medical professional to when a balloon is placed in their heart’s arteries to get rid of blockages and resume blood flow. For Fanson, she had a balloon within 27 minutes of arriving at OSF Heart of Mary.

“Time is muscle here in the cath lab,” says Jo Lehigh, a registered nurse at OSF Heart of Mary who was on Fanson’s care team. “Every minute that goes by could be tissue death.”

That means Lehigh and other OSF caregivers in the cath lab have to be agile. For starters, they have a limited response time to get to the hospital once they get the page that a patient is inbound.

On the balloon process itself, Lehigh says physicians start by accessing an artery through a patient’s wrist or groin.

“We send in a catheter. We go up into the heart and we shoot in contrast dye. The contrast dye helps us to visualize the artery to see where the blockage is located and how severe it is,” Lehigh says. “And from there, the doctor goes in with a small balloon on the catheter and inflates the balloon. Then we'll go in with a stent and another balloon to open it up. So we have blood flow after it's all said and done.”

The Fansons praise Lehigh for the care Tammi received.

“She was our angel,” Doug Fanson says, the emotion in his voice strong.

Tammi Fanson recalls Lehigh at her side in the heat of the battle to save her life.

“I said, ‘Am I going to be OK?’” Fanson says. “And she was right there assuring me that everything was going to be OK.”

Lehigh followed up with Fanson, too, during her stay at OSF Heart of Mary.

“I do go down and check on the patients. I make sure they're doing OK and just kind of show my face because a lot of times they can remember my name and remember my voice, but they don't really remember me or what I looked like.” Lehigh says. “So I have to go down there and just kind of keep up on them and make sure they're doing OK. I think that builds a good relationship.”

Four heart stents later, Fanson is now recovering at home and is doing well. She’s enrolled in cardiac rehabilitation, a typical but vital part of the path back to normal. But most importantly of all, Fanson has a new lease on life. She appreciates the importance of diet, exercise, healthy blood pressure and knowing your family history of heart troubles. And she’s found ways to reduce stress, at least temporarily, like watching the sunrise with no distracting devices in sight.

“I could have easily went back to sleep that night,” Tammi Fanson says, recalling the evening that changed her life. “Don’t do that. Go in [to the hospital]. Get your regular checkups. And listen to your body.”

“Listen to [your health care providers]. Rely on them. Lean on them. They’re experts,” Doug Fanson says. “It helps you get through the traumatic times.”

Lehigh concurs with all those sentiments. She adds that if you find yourself in Fanson’s shoes – having sudden, significant symptoms of a heart attack – don’t drive yourself to the hospital. Call 
9-1-1.

“The ambulance is going to have everything there that you need,” Lehigh says. “They’re going to have the electrocardiogram, the aspirin. They’re going to have all the equipment and supplies they’d need to help make this a smooth and quicker process.”

Learn more about heart care on the OSF HealthCare website.

Interview Clips - Tammi and Doug Fanson

B-Roll

Previous coverage

o   Heart Attack | OSF HealthCare

o   Don’t Ignore High Blood Pressure (osfhealthcare.org)

o   Young People and Heart Health (osfhealthcare.org)

o   American Heart Month: Top Takeaways (osfhealthcare.org)

o   Heart Attacks in Women: Recognizing Lesser-Known Symptoms (osfhealthcare.org)

o   Heartburn or Heart Attack (osfhealthcare.org)

o   Do You Know Your Heart Disease Risk? (osfhealthcare.org)

o   Cardiac Survivor: 'I Listened To My Body' (osfhealthcare.org)

o   Know the Signs of a Heart Attack (osfhealthcare.org)

o   The Danger of Peripheral Arterial Disease (osfhealthcare.org)