In the 50-plus years of family practice here in southern Indiana, the physicians and providers at Southern Indiana Community Health Care have written a mountain of prescriptions. The cheapest and most effective one? It doesn’t come from the pharmacy, and it doesn’t have a copay. It’s the screen door. Open it, walk through it, and go enjoy the great outdoors.

It’s a great time to go beyond your screen door – July is National Park and Recreation Month. SICHC providers will take any excuse to nudge people off the couch, because here’s the truth they see in exam rooms most every week: the human body was not engineered to spend twelve hours folded into the shape of an office chair.

We were built to move—to walk, bend, carry, and work out a little. When we quit moving, things start to creak, stiffen, and file complaints. The medical term for sitting all day is “sedentary.” The Hoosier phrase might be: “fixin’ to feel terrible.”

Time to get on your feet

It’s actually pretty easy. No one is asking you to climb a mountain or run a marathon. You just need to get vertical and aim your feet for the door. 

The remarkable thing—and research backs this up—is that the benefit doesn’t live in the intensity. It lives in the consistency. Most days, a gentle twenty- or thirty-minute walk does honest work on your blood pressure, your blood sugar, your sleep, and your mood. 

Your body doesn’t know whether you’re on a treadmill or a trail. It just knows you finally got up.

Try something different

Want to try something different to fool your mind that you’re on a mini-vacation?  We are spoiled for places to do it. Indiana’s state parks alone offer something like 700 miles of trails, and a fair share of the prettiest ones are right here in our corner of the state. 

Spring Mill near Mitchell has shaded paths and a pioneer village that makes a walk feel like a history lesson. McCormick’s Creek, Brown County, Clifty Falls over by Madison, Harmonie down in New Harmony, O’Bannon Woods, the trails around Patoka Lake — any one of them will hand you sunshine, fresh air, and birdsong for the price of a modest entrance fee. That’s a bargain, considering what you might pay if a month of inactivity leads you to a medical office visit.

Want to set your sights a little higher? If you’re feeling more ambitious and want to chase one of the big national parks, you’ve got options closer than you’d think. Mammoth Cave in Kentucky sits about 177 miles south from my office in Crawford County—a comfortable day trip with a built-in air-conditioning system underground. And speaking of nearby underground air conditioning, Marengo Cave (an official US National Landmark) and Wyandotte Cave are right here in beautiful Crawford County. 

Our sole National Park, Indiana Dunes, is roughly four and a half hours away, where you can walk along the beach and call it cardio. Any of these options beats another afternoon negotiating with the recliner.

Some free medical advice before you go. 

• Take water—more than you think you need, because July and August in Indiana have opinions about humidity. 
• Wear a hat and some sunscreen; a painful sunburn is not a tan, it’s an injury. 
• Start slower than your pride wants to. If you’ve got a heart or lung condition, or you haven’t exercised since the Beatles had their last hit tune, Check with us first. That’s what we’re here for.
• And listen to your body. A little tired is the goal. A little dizzy is a signal to sit in the shade.

What’s one constant in decades of practicing medicine in southern Indiana? Nobody has ever come back from a walk in the woods and told our providers that they regretted it. They come back looser, calmer, and a shade more cheerful than when they left. That’s medicine you can’t bottle.

So this summer, take two laps around the lake, or the through the park. Just go outside through that screen door.

A board-certified family physician, Dr. Curtis Thill has seen multiple generations of men over three decades of practice in southern Indiana.

The post Doctor’s Orders: Step Outside This Summer appeared first on Southern Indiana Community Health Care.

After more than 30 years practicing medicine in rural southern Indiana, I’ve learned something important: the best health advice often isn’t found in complex medical journals or one-size-fits-all fitness programs. Ways to get and stay healthy comes from understanding how real people in real communities actually live.

Some patients tell me they can feel discouraged if they compare themselves to idealized images of gym culture or lose-weight-fast diets. But here’s what I’ve come to understand as a success path: the people who achieve lasting health improvements aren’t the ones who try to overhaul their entire lives overnight or make decisions based on negative experiences they’ve had about weight or food. The successful ones are people who make one thoughtful decision at a time, focusing on small, but sustained changes.

I understand from years of serving in southern Indiana that living in a rural area presents unique challenges to lift up changes and create a personal lifestyle that promotes health. Our gyms may be fewer, our fresh produce options more limited by availability, and our work sometimes demands labor that doesn’t always translate into fitness. 

Yet these same environments offer tremendous advantages. We have open spaces, quieter streets, stronger community connections, and often a culture that values self-reliance and practical problem-solving.

Just 1% improvement daily

An important point? The most successful patients I’ve worked with in elevating health started small. Here’s an amazing fact: if you’ve seen or read the book Atomic Habits, you’ll see from demonstrated research that all you have to do is just improve a mere 1% a day in making strides toward health. Over time, that adds up faster than you think. The power of sustained tiny gains is actually pretty impressive.

Oftentimes people simply don’t know where to start.  They may think “I want to lose weight,” or “I want to have more energy.” My suggestion is to focus on making small changes to improve health, which will be more sustainable and carry less emotional baggage.

Small steps to grow Stronger Every Day

There are many ways to start a positive lifestyle change. At Southern Indiana Community Health Care, we’re starting a free program to help people meet their healthy living goals. We’re working to make this fun and offer opportunities for people to see, experience, and sample different ways they can make it personal to themselves. People from throughout our service area (Crawford, Lawrence, and Orange counties) can take part. Get more details at https://sichc.org/stronger-every-day/? Or follow us on our Stronger Every Day Facebook group page.

Whatever you decide to do for improving health, here’s an important point: fitness doesn’t require perfection. It means identifying one small realistic change and committing to a small, sustained effort of just 1% improvement a day for just a few weeks. You may be surprised how quickly these small changes can become a healthy habit. If you choose to take part in our free Strong Every Day program, you can build a personalized program and privately track how you’re doing.

Small steps can lead to surprising changes

The health benefits of regular movement are profound. Beyond the obvious weight management and heart health advantages, physical activity reduces anxiety, improves sleep quality, strengthens bones, and helps prevent chronic diseases that rob our community members of quality years with their families.

Remember, every day offers a fresh opportunity to choose differently. Your body, at any age and fitness level, responds positively to movement and care.

And we’re not talking about becoming an athlete. Small choices compound into a healthier, fuller life. Ley’s all commit to growing stronger and healthier – every day!

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

The post Finding Your Personal Path to Better Health appeared first on Southern Indiana Community Health Care.

Did you know that September is Self-Care Month? This month is a gentle reminder that positively taking care of oneself isn’t self-centered, it’s essential. For many of us, fall is the season when kids are back in school, when our schedules shift, and for some, a time of pumpkin-spiced everything. But while we’re busy keeping calendars in line and wardrobes ready for cooler weather, our own well-being can quietly slip further towards the bottom of the list.

As a long-time family physician, I can confirm that self-care is more than a one-off pledge to sometimes taking care of business.  It’s about steady, everyday choices that protect your body, mind, and emotional health. In fact, many healthcare professionals encourage patients to think of self-care as part of their “prescription for prevention,” an important addition to regular medical checkups and seeing your provider.

Embracing practical and sound self-care works best when it’s part of one’s healthcare journey, walking alongside a trusted provider.

Why self-care matters

I know from experience what providers see firsthand when self-care is ignored. I know that people can get busy with day-to-day life, but when one is not taking care of oneself, chronic stress, unhealthy diets, lack of sleep, and skipping routine checkups don’t just add up—they can multiply. Practicing principles of sound self-care – coupled with a working relationship with a healthcare professional – can re-focus away from crisis and more toward prevention.

Self-care helps prevent burnout, supports immune function, and even improves treatment outcomes when you see a provider. Whether it’s reminding oneself to stay hydrated or taking steps for more restful sleep, the message is clear: caring for yourself is foundational.

Fresh fruits and vegetables: the original self-care superstars

No suggestions on self-care would be complete without a nod to the power of fresh produce. Fruits and vegetables represent the unsung superheroes of the self-care universe. They offer a healthy – and tasteful – dose of critical fiber, antioxidants, vitamins, and minerals—nutrients that fuel energy, lower inflammation, and help keep your heart happy.

September is also harvest season in southern Indiana. When you can, stop in a local farmers’ market – including the  traveling “Farms to Friends Farm Stand” – and scoop up some colorful and healthy options. Now is the perfect time to embrace the idea that eating fresh can be a fun – even joyful – act of self-care.

Simple ways to make self-care stick

Self-care doesn’t have to be complicated or time-consuming. Starting small and building consistency works just fine. Here are some ideas:

• Snack smart – Replace the tempting vending machine candy bar with a tasty piece of fruit.
• Move more – Take a brisk walk.  Even a short 10-15 minute walk a few times a week can produce surprising results.
• Rest up – Seven-to-eight hours of good sleep rejuvenates – and try to turn off that phone screen or TV at least an hour before bed.
• Hydrate – Keep a water bottle handy. Staying hydrated counts – your body will work better when water levels are good.

The Bottom Line

Self-care month is an invitation to prioritize yourself—not in a grand, once-a-year way, but in steady, daily acts that keep you strong and healthy.

This month, why not commit to at least one new act of self-care—whether it’s an extra serving of veggies, a 15-minute walk, or finally scheduling that wellness checkup?

Prevention is much better than crisis – and your future self will thank you.

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

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Each year many of us enthusiastically declare that this will be the year. This year we will embrace some kind of positive change. Oftentimes it’s a new focus on losing weight, toning up and getting fit, or even quitting smoking.

We positively resolve – make a resolution – to commit to these changes. 

And then reality sets in. While making a resolution for positive change is a step in the right direction, by this time a pretty large number of people have probably jumped a bit off track. 

Sound like someone you know? How can we pick things back up and get back on course?

Find a partner

A major key to success in making positive change is simply this: don’t go it alone. For some, this may seem to be counter intuitive. Sometimes we don’t like to ask for help. We try to make a significant change all by ourselves. 

Then, after a great start, things get in the way. We might put exercise or diet off, citing time or stress challenges. As a physician practicing in southern Indiana for more than 30 years, I get it.

The truth? Change is a challenge. Our patterns are called habits for a reason. Changing or breaking one requires sustained effort.

The good news? If we find a supportive partner in our venture for change, our chances for success – both in the short- and long-term – go up.

We may be initially enthusiastic about slimming down and getting into a new exercise regime, but left to ourselves, we can lose motivation and start to put things off.

If we have a partner – a friend, mentor, spouse, family member, coach, or professional – they can help provide that extra emotional boost to keep going.

It’s important to find a partner who is supportive. Often times it’s a good match to find someone who has similar goals for change – you both want the same thing (for example, better fitness, losing weight, lower stress).

Sometimes we can tap a friend or family member to be an accountability partner. That’s a non-judgmental person who both helps remind and encourage us to keep our goal progress active and also to celebrate our wins and victories as we do make progress.

Small progress sets the pace

Don’t think you are getting anywhere? Much research has been done that shows that small levels of progress quickly add up. What some may regard as tiny changes in habits can soon become big changes.

Here’s a remarkable fact: if you can improve just one percent a day toward your goals, you’ll be likely be surprised at the big results you’ll see. Small positive choices may not seem like much at the time, but over time – actually within a relatively short time – those small positive choices can be bad habit busters. To make big gains, avoid small setbacks – keep focused on improving on a goal 1% a day.

Professional help

The idea of not going it alone is especially true when it comes to life issues that can benefit from professional help. If long dark days of emotional strain are troubling you, or if you feel stressed out or anxious much of the time, these are good issues to bring up with your medical provider. 

You may have watched the news or read about the general state of mental health today. Many people could benefit from counseling with a professional. Untreated anxiety or depression could be directly contributed to weight or energy levels. 

The key? Find a medical provider who can walk with you as you go through your life journey. There is no stigma in seeking help, and a true partner will help here.

For 2025, don’t go it alone. Surround yourself with people who encourage, challenge, and support you. Make small positive changes and change resolutions into reality!

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

The post 2025 – Don’t Go It Alone appeared first on Southern Indiana Community Health Care.

Even after practicing medicine for more than 30 years, I am always amazed by the rejuvenating power of Spring. Here in southern Indiana right now, Spring is awakening nature in a burst of life and color. Regardless of our age, spring vividly reminds us of life restored and new beginnings – and spring in southern Indiana is an especially beautiful time.

As a long-time physician, I offer a free prescription that holds many potential benefits: whenever possible, go outside on upcoming mild days of our 2024 spring and lift your spirits, perhaps filling your mind with the following three thoughts.

Spring brings a living message of resilience. From time-to-time, we all face challenges. Sometimes the winter months can seem to magnify any difficulties that we may face. But each spring season tells us this: despite winter blahs or even harshness, life finds a way to bounce back, even pushing up through the last days of seasonal snow.

A real benefit of spring comes with mild sunny days, where we can shed our winter coats and get a little bit of warming sunshine. It’s a medical fact that sunlight triggers the natural production of Vitamin D. The natural creation and application of Vitamin D by just being outside provides real benefit for bone health, our immune systems, and even our personal outlook and quality of mental health. 

Breathing in fresh air with a bit of sun can strengthen our resolve and resilience to press on. And if spring is here, great summer days can’t be far off!

Spring brings new opportunities for growth. I enjoy hearing from my patients about the marvel of fresh natural flowers and budding trees and bushes, and their delight in seeing new growth everywhere. As we in our Crawford County SICHC clinics  appreciate, it’s an inspiring season to see here in southern Indiana. 

As the weather improves, so do our opportunities to strengthen our physical bodies and our mental outlook. A short daily walk can bring a host of benefits in the improvement of blood circulation, a boost of personal energy, enhancement of mood, and as a helpful remedy for stress, anxiety and even mild depression. 

Spring also brings growth opportunities in the form of gardening, whether flower, vegetable, or both. Our region has a number of community garden patches available, many with experienced gardeners who can offer tips. The taste of fresh vegetables that you have grown yourself is a most satisfying experience – and doubles down as a healthy one! And don’t forget some fresh-cut wildflowers to brighten the inside of your home.

Spring promotes vitality. A little bit of sustained exercise and elevated outlooks can bring a new dimension of vitality to your life. As days get longer, we wake up to sunshine and get off work while the sun is still shining. We may feel the desire to do a little spring cleaning, which does more than just declutter our living and working spaces. Getting things in order and freshened up can declutter our minds and elevate our mood.

And while we’re talking about spring cleaning, our bodies can benefit from drinking more water, eating fresh leafy greens and consuming antioxidant-rich foods like broccoli, spinach, carrots, cabbage, squash and more. Fresh strawberries and blueberries make their presence in these spring months, which offers additional good-tasting and healthy options.

Remember, physicians and medical providers always encourage people to take their medicine as prescribed, so don’t wait – your suggested prescription is to enjoy this spring season and its potential benefits of renewal, growth, and vitality!

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

The post A Prescription for Renewal, Growth and Vitality appeared first on Southern Indiana Community Health Care.

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.   

The post Three Ways to Lower Your Risk of Type 2 Diabetes appeared first on Southern Indiana Community Health Care.

As Hoosiers reach midsummer, we see a number of common health issues in our clinics in Crawford and other counties. Read here how you can positively deal with these and enjoy your summertime.

Drink water every day and lots of it

We see a surprisingly high number of people who experience moderate dehydration. Everyone should try to drink between 100 to 120 ounces of water a day (four glasses), more if you’re working out or doing hard physical work.  Your body takes a lot of water to work properly. 

Have a headache or feeling a little fatigued? Is the fluid dark when you go to the bathroom? That’s a good sign that you may be a little behind in drinking water.

Get an early start on drinking your four glasses of water daily. Try drinking a glass of water right when you wake up. That will help you become fully awake, including increasing the activity of all of your vital organs. 

Tired of drinking water? Up your water intake by eating and snacking on watermelon, strawberries, cucumbers and grapefruit – they all contain at least 90 percent water.

Healthy sun time vs. overexposure

During the warm summer months many of us fall into the category of “sun worshipers.” We like to be outside by the pool, in the garden, or being active and generally trying to get in a few rays. 

The good news? Moderate sun exposure is generally very healthy. Sunlight promotes the production of Vitamin D, a critical vitamin that supports good bone health and helps prevent a variety of diseases. Being in the sun often boosts our mood and is good for our mental health.

But too much time in direct sunlight – especially in direct and intense ultraviolet light – can result in harm. On a cloudy day UV light can sneak up on us, especially when we don’t feel the heat from the infrared light of the sun. Too much UV exposure reaches your inner skin layers, producing a redness as blood flow increases. We get “burnt” when our skin has absorbed so much UV that skin cells are damaged or dying. That can be painful, even dangerous, as it can accelerate skin cancer and other issues. 

Continued overexposure can make your skin age faster than normal and can cause eye damage, potentially leading to cataracts.

To counter these effects, use sunscreen to protect against excessive UV rays when you’re out working or having fun in the sun. If you want a tan, build it slowly. Wearing a hat or light protective clothing during the high UV times of the day (10 a.m. to 4 p.m.) can also help. 

Boost your bone health

We typically don’t pay a lot of attention to bone health, until we break one. As noted above, moderate sun exposure helps generate bone-building Vitamin D. When we’re younger, we build bone mass. After age 30, we can start to see a decline in bone mass, so it’s important to stay active and ensure that we’re getting enough calcium in our diet.

We should also consider increasing our calcium and Vitamin D intake if we’re older than 70. Good sources of calcium include milk and cheese, broccoli, kale, and salmon. Apart from being in the sun, you can increase your Vitamin D by eating salmon (and other “oily” fish), mushrooms, eggs, and milk. 

Summertime in Indiana is generally fun time. Take a few steps to ensure health for outdoor memory-making and good times!

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

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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.

The post Innovative Hope For Those Facing Substance Use Issues appeared first on Southern Indiana Community Health Care.

After 30 years of practicing medicine in the region, there’s one trend I commonly see: many pains and symptoms some of my patients experience probably are (at least in part) due to unresolved stress. And no wonder, given the challenges we all face.

So how can we reduce stress? There is good news!

At some point in our lives we will all face stress of some kind. But when stress hangs on, it can lead to the overproduction of the steroid hormone cortisol. Cortisol is typically good for us in the management of blood sugar levels, blood pressure and lowering inflammation.

When cortisol is high for a long time, it can raise blood pressure and blood sugar, and cause other issues. So if you feel stressed out and anxious or are under a lot of stress at work or home, it’s good to recognize that and take steps to reduce stress. Here’s a few steps to consider:

Take advantage of spring weather and get active

You’ve probably heard this from me or other providers, but it’s worth repeating. Regular physical activity and exercise plays a major role in how your mind and body responds to stress and anxiety. When we don’t exercise or are generally sedentary (being inactive and sitting around), we can experience sour moods and poor sleep.

So find something you like and do it! This includes walking, biking – or if you like, running and working out. Try to exercise at least 30 minutes three times a week – you’ll be pleased with the results.

Plant a garden and eat fresh food

I personally love to garden. And I like the fresh vegetables and fruit that come from gardening. If you haven’t tried gardening or haven’t done it for a while, think about it.

There are many benefits to working in a garden. Getting out and working with plants actually improves many people’s mood. Gardening is a known stress reducer.  

Don’t know how to get started? We have community gardens in Crawford County (and the region) with people who can help you. There are plenty of online resources, as well as many, many books on gardening.

Living in Indiana means access to plenty of fresh food. Eating salads and fresh vegetables can promote good health, which improves mood and helps reduce stress. From raw to roasted, vegetables offer important nutrients that your body needs. 

Consider mindfulness techniques

Practicing mindfulness and meditation can help you live in the moment and reduce tension.  Lots of stress and anxiety can result from worrying about the future. Practicing mindfulness techniques can help you stop worrying about future possible traumas and focus on positive principles.

We at Southern Indiana Community Health Care have been partnering with area elementary, middle and high schools to teach students key mindfulness techniques. If you’re wondering how to get started. Check out the Team Peace short videos on our YouTube channel.  Visit https://www.youtube.com/@sichc_healthcare and try out a view of the breathing and other exercises. 

You can reduce stress, whatever your age and location. Do it today and enjoy the spring season!

Practicing medicine in the Crawford County region for more than 30 years, Dr. Curtis Thill is a board-certified family physician.

The post Three Ways to Reduce Stress this Spring appeared first on Southern Indiana Community Health Care.

Did you know that while you’re reading this, a pair of miracle organs in the middle of your back busy themselves with keeping your blood healthy and helping give you energy?

Of course, we’re talking about your two kidneys, which typically process more than 50 gallons of fluid a day.  Many people know that kidneys actively filter out and cleanse toxins from circulating blood. Your kidneys get rid of these harmful toxins by passing them to your bladder, often as much as a half-gallon a day.

You may not think about them often, but your kidneys continuously work to keep you alive and healthy. Here are three reasons why your kidneys matter, and a few suggestions to help keep your kidneys working in top shape.

1. Your kidneys perform vital functions. They actively clean up waste and toxins in your blood through very complex processes. This includes drugs in your system. Your kidneys right now are providing a stable balance of body chemicals, including potassium, sodium and phosphorus.
2. Your kidneys are powerful chemical factories. They release important hormones that positively regulate blood pressure and tell your body when to produce fresh blood cells.  They produce and activate Vitamin D to help your body maintain strong and healthy bones (calcium metabolism), and they keep blood minerals in balance.
3. You can’t live without kidney function. This is obviously the most important aspect of why we should try to keep our kidneys in good health. If both kidneys should fail, many people can continue to live through dialysis or a kidney transplant. But it is certainly preferable to take steps to keep your kidneys in good condition.

So how can you help keep your kidneys strong and healthy?

• Protecting your kidneys is a good reason to have a regular checkup with your provider, even if you’re feeling fine. Kidney problems sometimes don’t produce symptoms that one may associate with disease, but they can be checked through simple tests.
• Other health issues like high blood pressure, heart disease and diabetes are often interrelated with kidney disease – one can cause or influence the other.  For example, if you have a history of high blood pressure, the untreated high blood pressure can damage small blood vessels (called glomeruli) in your kidneys. Over time this can lead to outright kidney failure.
• If you have gum disease, this can directly impact your heart and your kidneys (so brush regularly).
• If you’re overweight, you may be forcing your kidneys to work harder and filter out wastes above a normal range. Losing weight can help improve kidney health and also help reduce high blood pressure.
• Here’s an important thought: sometimes we don’t want to hear or read bad news, so we put things off. Think about this – even making little changes over time can result in big improvements – consistently making even a small one percent improvement each day can result in a 30-plus percent improvement over a year. If you could make one small change today, what would it be? Drink an extra glass of water? Skip a soda? Keep it simple and consistent – over time you can see and reap the rewards.
• In our region of southern Indiana, many of us face unique challenges from economic conditions in society. It can be tough to make changes by ourselves. Find a provider who can walk your journey of health together.

And since March is National Kidney Health month, why not take the one minute online kidney health test from the National Kidney Foundation? Go online at https://bit.ly/SICHC_kidney_health  Then engage with your provider to keep your kidneys healthy!

A board-certified physician in family medicine, Dr. Curtis Thill has practiced in the Crawford County region for more than three decades.

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