In thirty-some years of practicing family medicine here in southern Indiana, I’ve learned a few things beyond the medical school curriculum. Here’s one you may identify with: a southern Indiana woman will dutifully drive forty-five minutes to take her grandson to the dentist, then turn around and drive forty-five minutes home—and never once think to schedule her own mammogram or check-up on the same trip.

With the above in mind, I’d like to remind you that May is National Women’s Health Month. This time around I’d like to offer some suggestions to make it real for you.

Last month I wrote an open letter to the women of our communities about the annual wellness visit—what I called one of the most powerful preventive tools we have in medicine. The month of May is a good time to try out some new ideas, because spring out here practically begs us to step outside, take stock, and start something new.

Let’s start here. Rural living comes with real gifts: fresh air, neighbors who actually know each other, legendary sweet corn and fresh tomatoes in the summer, and a restoring pace of life that big city people can only dream about.

But it also comes with real obstacles. Longer drives to specialists. Fewer evening appointment slots. And the quiet, unspoken expectation that Mom—or Grandma, or Auntie—will keep the whole operation running.

What women in rural areas face

National data tell us that rural women face higher rates of heart disease, diabetes, and depression than their urban counterparts. Not because country life isn’t healthy, but because the system is harder to navigate when the nearest specialist is an hour away and somebody still needs to feed the chickens.

So here are three things I’d ask you to consider this May. They are simple, they are doable, and—if you’ll humor me — they are how a person builds a life of sustained good health, not just a one-month wellness sprint.

Schedule the visit you keep putting off

You know the one. Maybe it’s the well-woman exam. Maybe it’s the mammogram you’ve rescheduled twice. Maybe it’s the blood pressure or blood sugar check you keep meaning to do “once things settle down.” Let’s be honest. Things never “settle down.” They just shift. So pick one—just one—and put it on the calendar before the month is out.

Most insurance plans cover annual preventive care at no out-of-pocket cost. But if you are uninsured, please call us anyway. We will work with you.

This month, move your body, outdoors, on purpose, as many times as you can

Spring in southern Indiana is one of the great unsung blessings of American life. Walk the dog. Walk without the dog. Pull weeds. Take the grandkids to a trail at Patoka Lake.

You don’t need a gym membership or matching designer workout clothes—you need twenty or thirty minutes of intentional movement, three-to-four times a week. Your heart, your bones, your blood sugar, and your mood will all send you thank-you notes within a very short time.

Tend your mental and emotional health like you tend your tomato plants

You know what I see almost everyday? The caregivers in our communities are world champions at running on fumes.

My point? Sleep matters. So do honest conversations — with a friend, your faith community, or, when the load gets heavy, a counselor. One in four adults will face a mental health concern this year. You are neither alone nor an exception, and there is no judgment here.

May is one month in twelve, but a healthier you starts with one step. Pick one of the three. Take it this week. Then call us if we can help.

You matter to the people around you. And you matter to us. Make the month of May your month!

A board-qualified family physician, Dr. Curtis Thill has been providing services for women and families for more than 30 years in southern Indiana.

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Update one’s definition of happiness

Why it matters: Society often sells happiness as an unrealistic destination — the perfect job, body, relationship, or bank account. But the book Practical Optimism takes a position that true happiness is about purpose, connection, and emotional agility.

What to do: Reflect on what brings genuine fulfillment, not just fleeting pleasure. Dr. Varma suggests that one consider this question: “When do I feel most alive, aligned, and useful?”

Based on the answer, consider updating one’s definition of happiness to include peace of mind, progress, and presence — not perfection. According to Dr. Varma, this shift can allow a person to appreciate life now, while still being open to change.

Prioritize day-to-day enjoyment

Why it matters: Big life goals are great, but well-being is built in the moments between achieving such goals. Reflecting on and appreciating those moments can boost mood, calm the nervous system, and help create a mental outlook that is more optimistic.

What to do: Dr. Varma suggests that one create a “joy list” — small activities that make one feel light, creative, or connected (e.g., dancing to music, reading, nature walks, warm baths). Schedule at least one a day. If a person feels “stuck,” turn to this list as a form of emotional nourishment, not escape.

Do something service-oriented

Why it matters: Acts of service are one of the fastest ways to boost mood, build purpose, and break out of self-focused stress cycles. Helping others also strengthens a personal identity as someone who can make a difference, countering negative self-talk.

What to do: Start small — check in on a friend, volunteer an hour a week, mentor someone, or even simply offer a kind word. Consider this question: “How can I be useful today?”

Dr. Varma notes that many are surprised how much this shifts feelings of energy and self-worth toward thoughts of well-being.

Start your day with a gratitude affirmation

Why it matters: Mornings set the emotional tone for the rest of the day. A gratitude affirmation can help build optimism, enhance an ability to stay positively oriented (even when faced with challenges), and helps focus the thoughts on opportunity rather than obstacles.

What to do: Upon waking, consider saying aloud:  “I’m grateful for today. I’m capable, growing, and open to joy.”

Dr. Varma suggests that people repeat it even if they don’t fully feel it. Affirmations, backed by intention and repetition, help rewire thought patterns and can strengthen inner resolve.

Share meals with others (when possible)

Why it matters: Eating together isn’t just nourishing for the body — it feeds social and emotional well-being. Studies show that shared meals foster trust, belonging, and joy.

What to do: Make an effort to share meals with family, friends, neighbors, or coworkers — even if it’s once a week. If you live alone, consider joining a community dinner, inviting a friend over, or using your phone’s video connection to converse with a loved one while you eat. Connection over food represents a simple yet profound way to combat loneliness and deepen relationships.

Have a favorite book or mentor who has helped you find happiness? Share it with us online.

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It’s a common issue here in parts of southern Indiana, and it’s ironically also sometimes one of the most difficult to talk about – even with your healthcare provider.  One of the fastest ways to end a conversation with someone who is experiencing issues with alcohol use is to ask them about it.

To be sure, nobody ever asks if they can deliberately make a life choice to become someone with substance use disorder or an addiction challenge.  From my experience, issues with alcohol often typically begin in a more subtle way.

Happy hour

Alcohol figures highly in many social situations and gatherings. Alcohol consumption — whether in beer, wine, or spirits – depresses brain activity, including areas of the frontal lobe that are responsible for decision-making and planning, and can also stimulate the amygdala, where emotions are often regulated.

When one drinks, they can feel better because of the changes in brain chemistry and activity. There’s a good reason that the time of post-work gatherings at a local bar or restaurant are often called “the Happy Hour.” Business receptions often include an open bar or access to alcohol to help reduce inhibition and foster conversations.

A future problem can begin when one starts to use alcohol as a stress reducer or a way to consistently unwind and manage anxiety or depression.

Deeper causes

From my experience, alcohol disorders involve much more than just drinking. Unresolved stress, social pressure, family or work issues, trauma, and even mental health issues typically play a role.

During the COVID-19 pandemic, heavy alcohol use rose among Americans by a full 20%. Those years were uncertain and highly stressful for many people.

The challenge remains that while times have changed, alcohol consumption is still higher than it was in 2019.

When things magnify

The problem? When people consistently use alcohol to manage stress, as a coping mechanism, or other issues like peer pressure, a tolerance begins building up. Over time, more alcohol is required to achieve the desired emotional outcome or “liquid courage,” as some have erroneously called it. That buildup can cascade until alcohol use – often with other substances – begins to cause major life problems. Some people are more physically sensitive to this and can experience negative results faster.

A problem is there in a major way, like an elephant in a living room. But it’s often tough to talk about it.

If this describes you or someone you know, there is good news. As a physician practicing in the region for more than 30 years, I have seen many people recover and return to happy, productive lives.

The first step is to get honest. Over the past 12 months, have any of these situations occurred?

• Alcohol is consumed in larger amounts than was intended.
• A persistent desire to cut back exists, but efforts to reduce or control alcohol use don’t seem to work.
• A great deal of time and resources are spent to obtain alcohol.
• A strong sense of craving or urge to use alcohol exists.
• Alcohol use is impacting issues related to work, school, or home life.
• Alcohol (sometimes in concert with other substances) is regularly used to manage or mute difficult or emotionally challenging personal situations.

If two or more answers are yes, then it’s time to seek help. There is no personal failure or stigma associated with getting help, including having an open discussion with your healthcare provider. In addition to excellent resources at SICHC, we in the region are indeed fortunate to have dedicated resources at the Safe Haven Recovery Engagement Center, which provides confidential free services (check out a short video at https://safehavenrec.com/).

A lifelong journey

Securing quality healthcare that fits your needs – including recovery from alcohol or substance disorders – is a life-long journey. I encourage you to find a professional healthcare provider who will walk with you on this journey, helping to elevate quality of life. We have several excellent providers at SICHC who stand ready to help. If there is an elephant in your – or someone you love – life, visit https://sichc.org/mental-health/ and start exploring options.

A board-certified family physician, Dr. Curtis Thill has practiced medicine in Crawford County and southern Indiana for more than 30 years.

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As you read this, the odds are high that you know someone who has experienced clinical-level worry, anxiety, depression, a substance use disorder, or related mental health issues over the past year. You may even be counted among them. Current research shows that nearly a quarter of all Americans have experienced this in the past 12 months. That’s upwards of 60 million people.

The good news? Professional help and relief are available. And what is even better news is the fact that the harmful stigma once associated with mental health – an unnecessary and unfounded feeling of shame, weakness or even disgrace – is on the decline. You wouldn’t feel shamed about getting help or treatment for a medical condition like a broken leg or a heart condition — and there is no shame in getting help to improve mental health.

In fact, here’s a critical truth: mental health is indeed good health!

From time-to-time, we all experience varying degrees of worry, various fears, and discouragement. But when these situations grow to a point where they are constant and may interfere with daily life and relationships, then it may be a good time to talk with your medical provider.

Many times people try to balance things on their own. And many times a bit of rest and perspective is all that is needed. But when we consistently start managing stress or situations by overeating or using alcohol or drugs to manage our fears and emotions, that’s a good signal that it’s time to talk with a professional. 

The same is true if we’re carrying stress from our past. We may have experienced trauma that was never dealt with, and instead of seeking resolution, we literally stuff our emotions. Long term that can make us susceptible to emotional triggers that surface.

How can you tell when you or a loved one might benefit from seeking professional help?

• Has there been a marked and unusual change in personality, sleeping or eating patterns?
• Has a normally happy person become withdrawn or morose?
• Are normal aspects of life difficult to cope with?
• Are there unusual challenges and difficulties in concentrating?
• Is there a feeling of disconnection from previously normal activities ?
• Are there complaints of excessive anxiety and debilitating fears?
• Are there times of prolonged sadness, depression, or apathy – feelings that nothing matters anymore?
• Is there talk of self-harm or even suicide?
• Has drinking alcohol or substance abuse increased? Are there feelings that one tries to control or mute with drinking?
• Is there a swing from giddy joy to deep depression and back?
• Are there feelings of hostility, anger, or violence?

If these elements are present or constant, they may represent symptoms of a treatable mental illness. Ignoring them or allowing them to become worse is not recommended. Here’s an important point – if you’re facing a crisis, call or text 988 now. The free 988 Lifeline provides free confidential support for those in crisis or considering self-harm such as suicide. 

As a long-time physician serving people in southern Indiana, I know that there is no separating mental and physical health. The two are linked – physical issues can lead to mental problems and vice versa.

If you or a family member is suffering from some of the symptoms described above, don’t wait to seek treatment and relief. There’s no stigma or embarrassment – one in four face this issue. Take steps to promote good mental health!

Board certified in family medicine, Dr. Yolanda Yoder serves as SICHC’s Chief Medical Officer and is a long-time champion of mental health.

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What should alert a parent or caregiver to the possibility that a child may have ADHD (Attention Deficit Hyperactivity Disorder)? Here are some important answers and considerations based on a recent presentation by Teresa Faulkner and Sasha Newland, both Licensed Clinical Social Workers serving on SICHC’s mental health team.

ADHD symptoms typically include unusual difficulty in sustained concentration, an inability to plan or finish tasks, talking too much, inattention and distraction, impulsive interruptions, a high need to be in constant motion, and other behaviors. To be certain, many children and teenagers occasionally experience these behaviors as a normal part of mental and emotional development. 

Children with ADHD often possess talents like enhanced creativity, resilience or curiosity – all with the capacity to be singular strengths. 

Normal behavior or ADHD?

But when challenging behaviors continuously interfere with schoolwork or life with family or friends, it might be time to have a discussion with a medical provider or mental health professional.

Here’s an important fact: while more than 10% of U.S. teens have been diagnosed with ADHD, many children (and later adults) go through life with an undiagnosed condition. That can affect quality of life, success in school (and careers), and interpersonal relationships within a family, work environment, or even later in a marriage. 

It is very important to understand that if one is in fact diagnosed with ADHD, that is not somehow a “strike” against one’s success in life. Positive navigation of life with ADHD is indeed possible.

Given the uniqueness and complexity of each person, a qualified professional should make an evaluation and subsequent diagnosis of ADHD. “Self-diagnosing” ADHD and possible self-treatment can lead to issues and unwanted consequences. 

Some myths about ADHD can lead people to think that the condition compromises the capacity to lead a happy and fulfilling life. Successful life with ADHD is widely demonstrated, including professionals like Olympic gold medalist Michael Phelps, Harry Potter film actress Emma Watson, NBA basketball legend Michael Jordan,  Olympic gymnast Simone Biles, technology legend Bill Gates, singer Solange Knowles, and many more. 

If one is diagnosed with ADHD, the goal becomes how to manage the condition and fashion personal pathways that lead to success.

Parents and caregivers are important

The role of parents and caregivers in supporting children and teens diagnosed with ADHD is critical. Children need to be supported and actively accompanied on this journey. SICHC professionals directly engage parents and caregivers, providing tools and techniques (including how to manage stress) to help their child develop successful pathways and learn how to manage day-to-day challenges.

SICHC professionals consider a variety of potentially contributing factors when evaluating for ADHD. These include developmental variations, as gifted children can display traditional symptoms of ADHD. SICHC professionals also evaluate potential neurological, neurodevelopmental, behavioral, societal, and medical conditions or patterns. 

Since ADHD in children can affect cognitive, academic, behavioral, emotional and social function, most treatment of ADHD begins with talking with a licensed professional  in cognitive behavioral therapy (CBT). After an evaluation, diagnosis, and initial treatment (including ADHD training for parents), medications may be prescribed.

Education about ADHD critical

Far too many myths – including potential unfounded confusion between ADHD and autism – exist. As all children are unique, educating oneself about what ADHD is and the positive means to deal with it remains critically important in supporting someone with ADHD.

Concerned that your child or loved one may be facing ADHD? There is real hope and support! And it’s never too late to seek help. 

For more information about SICHC professional mental health team, please visit https://sichc.org/mental-health/ or contact a professional at one of our offices (visit https://sichc.org/locations/ for more information).

The key? Don’t struggle alone – help is available for a successful life!

The post What you should know about childhood ADHD appeared first on Southern Indiana Community Health Care.

Close to 70% of homes have a pet, ranging from dogs and cats to fish. Many people report that sleeping with a cat or a dog is commonplace. Is that good for health and self-care?

Research shows a broad range of potential benefits when people positively interact with pets. The unconditional love shown by a dog or another pet is increasingly linked with decreased stress, improved emotional and social skills, and even heart health.

In fact, as the National Institutes of Health reports, a positive experience with animals can decrease both levels of cortisol (a hormone that can complicate stress reactions) and blood pressure. Many people appreciate a loyal companion, and studies show that a pet can reduce feelings of loneliness and increase feelings of support, with the net result of an overall boost to your mood.

So under the right conditions, having and taking care of a pet can be an important part of self-care, taking steps to elevate your health.

The option of having a pet is one dimension of self-care. As I advise my patients, taking care of ourselves is important for both short- and long-term health, and that includes mental health.

Boosting mental and emotional health

Achieving and sustaining positive mental and emotional health represents an important pillar of personal self-care. For example, smartphones provide many important services that help make our lives productive, but too much screen time and “doom-scrolling” can result in imbalance.

Creating opportunities for a mental and emotional reset can provide many benefits. Practicing practical mindfulness and stretching and breathing exercises can refresh and invigorate our emotional outlook. If you’re wondering what that might look like, check out the SICHC YouTube (https://www.youtube.com/@sichc_healthcare/videos) for short videos that can be used by adults and children alike.

Negative self-talk also is a common issue that can lower our quality of life and inadvertently heighten stress. By simply recognizing these thoughts and actively working to replace them with positive affirming thoughts of appreciation and self-worth can have a long-lasting positive effect. Thinking positively is also linked with the production and release of neuropeptides that can relieve symptoms of stress.

Simply making an effort to stay in contact with important people in your life can improve quality of life and be a vital part of personal self-care. Finding things that make one laugh is sometimes inadvertently neglected.

In fact, the Mayo Clinic recognizes the high value of laughter on many levels. A good and hearty laugh increases breathing in oxygen-rich air, which positively stimulates critical organs and muscles. Research found that simple smiling and laughter can actually improve the response of your immune system over time. So find something funny and enjoy a good laugh!

On the serious side, sometimes life presents us with challenges that can dampen the enjoyment of life and threaten to overwhelm us. If you find yourself in such a place, seeking professional help is a great and approved way to deal with it. Don’t let any old stigmas block your way here.

Actively check your boxes of physical health 

All self-care personal initiatives should include both light (and regular) exercise and eating nutritional food each day. Doing those two things will likely produce elevated health — and help keep you out of the doctor’s office.

And what about sleeping with your pet? There are pros and cons, often depending on personal preference. Having a purring cat can actually stimulate the production of the feel-good hormone oxytocin and improve sleep quality. Pets also like their personal life cycles, which include getting up in the morning, which they will share with you, whether you want to get up or not. So if it works for you (and it doesn’t disrupt your sleep), feel free to share your bed with your favorite pet.

The main point? Take the time to take care of yourself – and reap the benefits!

A board-certified family physician, Dr. Curtis Thill has actively practiced medicine in southern Indiana for more than 30 years. Read more about him at https://sichc.org/providers/

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Winter is here and with it comes some possible changes in one’s outlook. With short days, frosty weather, and slushy roads, we can see an uptick in feelings of the blahs and bit of anxiety. But the good news is there are some things we can do to affect our outlook.

First, it’s always good to remember that there’s nothing shameful about recognizing that we may be feeling depressed or anxious. Everyone has ups and downs, especially in the slump after the holidays.

Second, the shorter days and reduced sunlight have been linked to a kind of depression called Seasonal Affective Disorder (SAD). Feelings associated with SAD tend to be more severe than a typical case of the “winter blues.”

People with SAD symptoms may often experience low levels of energy, be more withdrawn socially than usual, and weight gain. Sometimes SAD symptoms include a higher-than-normal craving for sweets, cakes and cookies. People with SAD also sometimes have difficulty in concentrating or sleeping.

The causes of SAD are generally thought to be related to shorter days disrupting one’s “internal clock,” or circadian rhythm. That can cause changes in how your body produces important hormones like serotonin or melatonin, which can disrupt typical sleeping patterns and lower personal energy levels.

The good news is that your medical provider can often successfully treat SAD symptoms with light therapy or by talk therapy (cognitive behavioral therapy) with a professional mental health provider. Light therapy typically includes sitting in front of a special bright light for 30 minutes that helps “reset” your “internal clock.”  Talk therapy can help minimize self-defeating thoughts by reframing perspectives.

Other therapies and means to assist are also available. If you are feeling “blah” or a little depressed, consider having lunch with friends, or finding a means to walk for 30 minutes or more. It may take some effort to move off of center, but it can be rewarding. SAD symptoms can (and sometimes do) go away by themselves, but that can take up to five months.

If you are experiencing higher levels of anxiety or depression, including thinking about harming yourself or even ending your life, that goes beyond SAD symptoms. If these intense feelings are occurring, now is the time to get professional help. Some may harbor some lingering stigma about their mental health or admitting that they’re depressed or anxious, but that is unnecessary, especially in this day and age.

The irony is that holidays can increase feelings of hopelessness or depression, especially following separation or death of a loved one, or other related issues. If you or someone you know are experiencing this, professional help can provide relief and hope.

Sometimes we can see this at work or in groups, where our friends or co-workers may inexplicably exhibit unusual tiredness, personality changes, uncommon conflict, loss of interest or other unusual changes in mood. If you see this, it may be an opportunity to gently open a conversational door. Your human resources professional or provider can provide guidance. If you think this describes you, contact your provider for help.

Whether mild or severe, feelings of anxiousness or the blahs can be dealt with – don’t suffer needlessly – take charge of your mental health!

A Licensed Social Worker (LSW), Breanna White serves as a clinical therapist on SICHC’s behavioral health team. She works to help provide comprehensive healthcare through mental health services for residents of the region.

The post Feeling Anxious or Blah this winter? appeared first on Southern Indiana Community Health Care.

The healing purr of a beloved cat. Unconditional joy from a dog greeting you. Feeling connected after a brisk walk. A warm hug from a grandparent.

These all hold the power to elevate one’s mood, especially during times of heightened holiday hustle and bustle.

As the song goes, for many of us, “it’s the happiest time of the year” when Christmas and other holidays roll around. For a lot of people, December is a time of great anticipation. But at the same time, quite a few people experience heightened stress, anxiety, even depression during the December holidays. 

As a long-time physician, I recognize that stress often appears in life. But it’s important to make some distinctions. During the holidays there is “good” stress from the joy and excitement of assembling families, opening presents, and enjoying meals together. And there is the other side of holiday stress, where we can sometimes get overwhelmed by last-minute shopping, cooking, and cleaning. 

The good news is that there exist many ways to reduce stress and truly enjoy the “merry and bright” side of the holiday season.

Try moderate exercise.  Make time to take simple long walks or include a light workout two-three times a week. If it works for you, try some mild aerobic exercise for 20 minutes or so. The benefits can be amazing. Exercise can improve focus and memory. The process can elevate mood as your brain produces anxiety- and depression-relieving neurotransmitters like dopamine, serotonin and norepinephrine. Here’s a key point: kids thrive with physical activity – keeping them active is good for their overall mental health.

Give yourself some space. The rush of buying gifts, preparing food, cleaning the house, writing the holiday cards, and more can all add up to a stress headache. If we inadvertently pile up our days with more tasks than can be handled, we may be setting ourselves up for unpleasant symptoms of stress. If you find yourself overwhelmed, give yourself permission to dial it back a bit. And don’t forget to allow yourself quality sleep by not staying up late to wrap presents or perform other extra work. 

Try some mindfulness exercises. Mindfulness involves taking a bit of time to meditate and bring ourselves back to focusing on being present in the moment (instead of worrying about the future). Taking five-to-ten minutes to relax, breathe, and meditate can reset and center us mentally and emotionally, putting stressful emotions to rest. It’s not hard. There are many resources to help here, including several short videos at https://www.youtube.com/@sichc_healthcare There are also many online apps like Headspace, Breathe, and Insight Timer that you can explore for personal relevance.

There’s no problem with asking for help. Sometimes unresolved stress and emotional turmoil can lead to chronic issues. Don’t let any baseless concern over stigma, fear, or shame stop you from getting the help you need from your trusted medical provider. Sound mental health is a major part of good physical health.

And remember, if you like cats, try some extra pets. The purring cat will like it and you can reap the benefit of lower blood pressure, stress relief, and muscle relaxation.

Tis the season to make memories, so take care of yourself and make some good ones!

A board-certified family physician, Dr. Curtis Thill has practiced medicine in the Crawford County region for more than 30 years. Visit sichc.org for more information.

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While you’re reading this, a small organ behind your stomach where your ribs meet — about three ounces in weight – is doing amazing things for you. The small, pear-shaped organ is called the pancreas. 

The pancreas performs a lot of complicated tasks. It creates enzymes that help your body digest food, especially fatty foods. The other big function of the pancreas, and the one that you may be most familiar with, is the production of your own personal insulin.

Insulin is a critical hormone that plays an important role in controlling sugar in your blood and helping to convert it to energy in the cells of your body.

When your pancreas can’t produce enough insulin or other issues, you may feel tired, very thirsty, go to the bathroom a lot, or have unusual hunger. Those symptoms are common with the onset of Type 2 diabetes. You may experience these symptoms for a long time, even years, before you are diagnosed with diabetes. 

(Type 1 diabetes is a state where your pancreas doesn’t make any insulin or only makes a little. It is less common than Type 2 diabetes. A number of people diagnosed with Type 1 have a family history of diabetes.)

As a long-time physician, I have seen hundreds of patients with Type 2 diabetes over the past 30 years. Often I see people who may be characterized as prediabetic – they don’t yet have diabetes, but they may be at risk of later developing Type 2 diabetes. Children who weigh more than is healthy (obese) may be at risk of developing Type 2 diabetes earlier in life. 

In my southern Indiana patient experiences, I also realize the challenge people can face in our region of southern Indiana in dealing with this. 

These can be uncomfortable topics. But there is good news! We can often help that little three-ounce organ do its job and help us live a good, healthy life. 

Preventative care

Being aware and making different lifestyle choices can go a long way in helping prevent the onset of Type 2 diabetes. It’s possible to even reduce symptoms with people who have already been diagnosed with Type 2 diabetes.

If you’re wondering if you’re at risk for prediabetes, here are some benchmarks:

• Being overweight
• Being 45 years old or older
• Exercising, walking or being physically active less than three times a week
• Drinking lots of sugary colas or juice
• Being stressed and not doing anything about it
• Having high blood pressure and not doing anything about it

Sound like you? The good news is that you can make small changes that make a big difference, especially over time. In fact, if you can just make a consistent 1% improvement every day, those improvements will add up.

What can this daily one percent improvement look like?

• Pick three specific days a week and walk briskly for 30 minutes. If you miss a day, pick it up the next day. But keep going.
• Do you have access to the internet (or a local library)? Do some research on how you can eat foods that are healthy – like more fruit and vegetables. Many people in our region make food out of a box (like macaroni and cheese) or microwave frozen foods, as well as stopping by regularly for a cheeseburger or other fatty foods. By making small changes – try to include one fresh vegetable at suppertime – you can start the process.
• If you’re stressed out and eat to help manage anxiety, talk with people you trust to see if you can reduce stress (and your blood pressure). That includes finding a good medical provider who can walk with you on your life journey.

We can sometimes say that the best time to do this was years ago. What’s the second-best time? Right now! 

A board-certified family physician, Dr. Curtis Thill has practiced medicine in southern Indiana for more than three decades.   

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Stout, who has led broad efforts to address and treat substance use in the greater Orange County Indiana area, has spearheaded efforts to elevate the quality of healthcare available to those facing substance use. Instead of treatment only being available through substance use and other treatment centers, Stout and Southern Indiana Community Health Care now increasingly integrate substance use treatment into family healthcare services.

This includes the local administration of MAT (medication-assisted treatment) options, where people facing substance use can be prescribed Suboxone or Vivitrol without having to travel to a specialty clinic (MAT treatment also typically includes a combination of counseling and behavioral therapies).

Properly administered, Suboxone can blunt intoxication from using drugs like heroin, oxycodone and other opiates, reducing cravings and allowing people an opportunity to transition away from a life of substance use. Injectable Vivitrol is also available through a MAT program, which use blocks euphoria or ‘high’ that alcohol and opioids produce. Vivitrol has also proven effective in helping people with substance use issues recover.

“There is still a stigma around substance use, and this stigma serves as a barrier to seeking treatment for those who need it,” Stout said. “By integrating MAT options within family medical treatment, this provides several advantages, including helping those facing substance use issues with improving their general health and also addressing issues like diabetes.”

(Recognizing that physical health and mental health go together, Southern Indiana Community Health Care utilizes an integrated care model. For more information, please visit https://sichc.org/mental-health/)

People with substance use issues can go to a typical facility like SICHC’s Valley Health clinic in West Baden Indiana and confidentially receive treatment. “My MAT patients sit in the same lobby as patients seeking healthcare for other reasons,” Stout said. “They don’t have to drive a long distance to a specialty clinic or face the stigma of publicly going to that clinic.”

With the federal removal of certain data waiver requirements, MAT treatment became a viable option to integrate within more typical medical services. This is now more important than ever, according to Stout, as new illegal drugs in pill form that “look like” opiates are becoming more available on the street. “Dealers mix up illegal and highly dangerous combinations of fentanyl, heroin and other drugs, and illicitly press them in pill form to ‘look like’ oxycodone or other opiates,” she said.

The dangerous illegal and increased use of fentanyl has tragically resulted in additional deaths by overdose, Stout explained said. When prescription opiate availability decreased, people who used opiates turned to heroin as a substitute, opening the door for dangerous fentanyl.

Southern Indiana Community Health Care began exploring MAT treatment options in 2018, when tests showed opiate use among the obstetric population. Initial success of the program promoted SICHC to roll out integrated treatment options to the general public in 2019.

Stout noted that overdoses still tragically occur often. She emphasized that free opioid rescue kits are available without prescription or social contact. Life-saving Naloxone can be administrated by nasal spray or other means in an emergency overdose situation.

“There are many Naloxone Boxes and free distribution points around Indiana,” Stout explained, encouraging any with an opiate issue (or anyone with a family member or friend with an opiate issue) to secure a free, confidential supply at NaloxBoxes around the area. (NaloxBox locations and distribution points can be found at https://www.overdoselifeline.org/naloxone-indiana-distribution/). Several churches, public libraries and facilities, and recovery centers are host to free and accessible opioid rescue kits.

Recovery from substance use takes time and can include complications. In addition to seeking quality medical care, people with substance use are encouraged to take advantage of local peer support groups and 12-step recovery programs like Alcoholics Anonymous and Narcotics Anonymous. Safe Haven Recovery Engagement Center in Orange County offers several options. Interested people can also visit https://www.indianarecoverynetwork.org/

Together with a patient in recovery, Stout presented details about the MAT program and its integrated value during the recent Indiana Rural Health Associations annual state conference in French Lick.

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