APRIL 15, 2024
Stress and your health
April is recognized as National
Stress Awareness Month to bring
attention to the impact of stress
on your health. Managing stress
is an essential component of a
healthy lifestyle. Knowing how to
manage stress can improve mental
and physical well-being, as well as
minimize the effects of health-re-
lated issues.
What is stress?
To de-bunk a myth, stress isn’t always a bad thing. Without the ability
feel stress, humankind wouldn’t have survived. Stress is the physical
response that we feel when our body thinks it is under attack. Have you
heard of “fi ght or fl ight?” That is stress. When something happens our
bodies release a mix of hormones and chemicals such as adrenaline, cortisol
and norepinephrine to prepare the body for physical actions.
What do you feel when stressed?
When you are stressed you may experience your heart pounding, fast
breathing sensations and maybe even a boost of energy. All of this allows
us to focus our attention so we can quickly respond to the situation.
Sometimes stressful events can play a role in our day-to-day life as well.
These events could include disbelief; feelings of fear, shock, anger, sad-
ness; changes in appetite, diffi culty sleeping or concentrating; or physical
reactions such as headaches, body pains, stomach problems, worsening
of chronic health problems, worsening of mental health conditions, and
increased use of tobacco, alcohol and other substances.
While stress is not necessarily a bad thing, all of these symptoms can
contribute to your overall health, which is why it is important to under-
stand how to manage your stress.
Tips for coping with stress
• Take breaks from watching, reading or listening to news stories.
• Take care of yourself: Eat healthy, exercise, get plenty of sleep, give
yourself a break.
• Take care of your body: Deep breathing or meditation, try to eat healthy
and well-balanced meals, exercise regularly, get plenty of sleep, avoid
excessive alcohol, tobacco and substance abuse.
• Continue with routine preventive measures as recommended by your
healthcare provider.
• Make time to unwind: Do an activity that you enjoy.
• Talk to others.
• Connect with your community.
Prepared by JBS International, Inc., under Grant No. 3 H79 T1026800-01S1 for the U.S. DHHS, SAMHSA, CSAT
When to see a doctor
When the symptoms don’t go away, it is important to know that you
have the support of your provider. If any of the symptoms continue despite
removing the stressors, you should contact your primary care provider or
mental health provider.
Grand Ronde Health & Wellness Center
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Foot health news
Every step that you take involves a network
of bones, muscles, tendons, and ligaments. This,
combined with your weight, explains why your foot
health is so important.
When should I see a doctor?
Your foot health can be a clue to your overall
health. Symptoms such as joint stiffness, tingling,
numbness or swelling in your feet could all be signs
of an underlying condition.
Good foot care and regular foot checks are an important part of your
health care.
Common foot issues in adults include heel pain, big toe arthritis, in-
grown toenails, ankle sprains, bunions or the need for orthotics.
Daily foot care
To keep your feet as health as can be:
• Examine your feet regularly.
• Wear comfortable shoes that fi t.
• Wash your feet daily with soap and lukewarm water.
• Trim your toenails straight across and not too short.
How to check for happy feet
• Check the appearance of your feet and ankles. Is there any discolor-
ation, swelling, blisters? Be sure to check the soles and between your
toes as well.
• Assess the blood fl ow. Press down on the nail of your big toe until the
color fades (about 5 seconds). Then let go and allow the blood fl ow to
return to your toe. If you have average circulation, the return of normal
color to your toe should take 2 to 5 seconds.
• Test your foot and ankle function and fl exibility. Try to pick up a marble
or a small dishtowel with just your toes. Did you experience any pain?
• Evaluate sensation. Use a pencil eraser and run it on the top, bottom,
and both sides of your feet. It may tickle, this is normal. Did it feel the
same on each part?
• Examine your level of pain. In general, there should be no pain with
an uninjured foot.
If you answered yes to any of these, schedule an appointment with
your provider for a foot exam.
Avoid bare feet
With nice weather quickly approaching, it is best to avoid going bare-
foot. Millions of Americans every year experience cuts and puncture
wounds from going barefoot, which could lead to an infection. If you
can’t wear shoes be sure to see a provider within 24 hours in the event
of a puncture wound. Make sure your tetanus vaccination is current and
apply sunscreen to your feet.