High blood pressure is another name for “hypertension.” Informally, it’s also known as “the silent killer,” one of the most alarming descriptions given to a medical condition by the medical community. “Just because the symptoms of high blood pressure are not apparent doesn’t mean it is not a serious condition,” says Olufunso Odunukan, MD, MPH, FACC, FSCAI, Interventional Cardiologist, Dignity Health, Yavapai Regional Medical Group (YRMG). “In fact, its lack of symptoms are exactly what can make hypertension so dangerous.” During this episode of Healthy Conversations, Dr. Odunukan highlights the causes, signs and dangers of high blood pressure. He also explains what your blood pressure numbers mean and discusses treatments for the condition, including an upcoming therapy for refractory hypertension—uncontrolled high blood pressure. Who is likely to have hypertension? While many factors – weight, family history, diet and more – can contribute to high blood pressure, age is the most common reason for high blood pressure. According to recent figures from the American Heart Association, 75 percent of women and 67 percent of men between the ages of 65 – 74 have high blood pressure. After age 75, approximately 84 percent of women and men suffer from the condition. What is high blood pressure? The formal definition of “blood pressure” can sound a bit like a math equation: Blood pressure is a measurement of the force exerted against the walls of your arteries as your heart pumps blood to your body. When Dr. Odunukan explains high blood pressure to patients, he compares it to a water hose under pressure. He also explains that as people age their blood vessels become less elastic and the heart has to work harder to push blood through the vessels to the body’s organs. “The organs – the brain, heart and kidneys – where the blood flow stops, take a pounding when your blood pressure increases,” says Dr. Odunukan. “The result can be significant damage to those organs and outcomes like stroke, heart failure and kidney failure.” People with sustained, untreated high blood pressure may experience: Severe headaches Nose bleeds Fatigue or confusion Vision problems Irregular heartbeat Difficulty breathing or chest pain Blood in the urine “When people have these symptoms, it’s an indication that their blood pressure is extremely high,” Dr. Odunukan says. “They need to seek immediate treatment to avoid a catastrophic medical event, like a stroke.” What do my blood pressure numbers mean? Blood pressure consists of two numbers: Systolic – The top number indicates how much pressure your blood is exerting against your artery walls when your heart beats. Diastolic – The bottom number measures the pressure against your artery walls while your heart is resting between beats. Normal blood pressure is less than 120/80. You’re considered to have high blood pressure when the systolic number is at or above 140 or the diastolic number is above 90. Treating high blood pressure “People in the pre-hypertensive phase don’t necessarily need medications,” Dr. Odunukan explains. “That is the time that lifestyle modifications – weight loss, dietary changes and increased physical activity – will have the greatest impact.” Dr. Odunukan partners with his patients, encouraging them to adopt healthy habits proven to lower blood pressure, including: Exercising at least 30 minutes a day Getting to a healthy weight if you’re overweight (even losing ten pounds can significantly lower your risk for stroke) Avoiding high-cholesterol foods Lowering your sodium intake Consuming a diet rich in fruits, vegetables, fish and whole grains Keeping alcohol consumption to a minimum Giving up smoking If you are diagnosed with hypertension, it’s important to continue these healthy lifestyle strategies. Your physician may also prescribe medication to help lower your blood pressure. Today’s blood pressure medications are very targeted so your physician may recommend a combination of prescriptions to manage your condition. Between appointments with your cardiologist or other healthcare provider, Dr. Odunukan recommends checking your blood pressure at your local pharmacy. If your numbers are good, keep taking your medications and continue your healthy lifestyle measures. “It may take some time for you and your physician to find what works best for you,” Dr. Odunukan says. “Once you find it, I cannot emphasize enough how important it is to remain on the medications.” Get in touch Dr. Odunukan specializes in non-surgical – or minimally invasive – treatments for valvular heart disease, coronary artery disease and peripheral arterial disease. He is located at the recently opened Outpatient Services Building West on the campus of YRMC West in Prescott: YRMG Cardiology 1001 Willow Creek Road Suite 2200 Prescott, Arizona 86301 (928) 445-6025

The concept of health and wellness has come a long way. You may remember the workout tapes that once captivated Americans. Or the weight-loss strategies involving cabbage soup, cookies and grapefruit that people pursued over the years, sometimes at a cost to their health. “Today, people view health and wellness through a broader and more sophisticated lens,” says Ken Boush, Director of Marketing and Communications, Dignity Health, Yavapai Regional Medical Center (YRMC). “They’re concerned about all aspects of their health and are discriminating about the source of their health information.” Healthy Conversations, YRMC’s online speakers’ bureau, is designed for today’s savvy healthcare consumer. Launched in 2020, Healthy Conversations features: A diverse menu of health and wellness topics Knowledgeable, local healthcare providers Brief, informative videos Easy-to-access, on-demand videos A regular flow of new health and wellness topics “Healthy Conversations includes top medical experts from our community,” notes Boush. “There’s a leading orthopedic surgeon who talks about the latest hip replacement surgery, an experienced dietitian who teaches you how to count carbs and many more healthcare providers sharing interesting and accurate information.” Check out the following Healthy Conversations topics, presented by YRMC healthcare providers and Dignity Health, Yavapai Regional Medical Group (YRMG) physicians: Adult Health & Screening Topics DEXA: Are Your Bones Healthy? Sierra-Amber Mabry, RT, BS, Prescott Medical Imaging Farewell to Hip Arthritis … Hello to Hip Health Jason Weisstein, MD, MPH, FACS, Orthopedic Surgeon, YRMG Five Signs it’s Time for a Total Knee Replacement Francisco Jaume, DO, Orthopedic Surgeon, YRMG Healthy Conversations Introduces Joint Replacement Expert Dr. Jason Weisstein Dr. Jason Weisstein, Orthopedic Surgeon, YRMG Is the Cognitive Assessment and Support Clinic Right for You? Sam Downing, MD, Director of Geriatrics and Palliative Medicine, YRMG Lung Cancer Screening Jennifer Harvey, RN, Nurse Navigator, Lung Cancer Screening and Care, YRMC Palliative Medicine: A Big Picture Perspective Larry Parsons, MD, Palliative Medicine, YRMC Say So Long to Swelling: What You Need to Know About Leg Edema Anil Kumar, MD, ABVLM, RPVI, RPhS, FACC, FSVM, Vascular Medicine and Vein Specialist What You Should Know About Neurosurgery & Physiatry Bradley Benson, DO, Physical Medicine and Rehabilitation, YRMG Why Worrying About Your Varicose Veins is Not Vain Dr. Anil Kumar, Vascular Medicine and Vein Specialist Nutrition & Fitness Topics Tips for Transitioning to a Plant-Based Diet Danyelle Schott, Certified Nutritionist and Certified Personal Trainer, Preventive Medicine and Wellness, YRMC Carb Counting for Diabetics Wendy Nelson, Diabetes Educator-Dietitian, Preventive Medicine and Wellness, YRMC Get Toned at Home Danyelle Schott, Certified Nutritionist and Certified Personal Trainer, YRMC  Mindfulness Topics Building More Resilience to Navigate Life’s Challenges Cheryl Van Demark PT, C-IAYT, Physical Therapist and Certified Yoga Therapist, Physical Rehabilitation Services, YRMC Welcome Self-Compassion into Your Life Cheryl Van Demark, Physical Therapist and Certified Yoga Therapist, YRMC Aging & Safety Topics A Matter of Balance Al Peraza, PT, DPT, Physical Therapist, Physical Rehabilitation Services, YRMC Must-Know Self-Defense Tips (with Demonstrations) for Seniors Jill Potter, RN, ACSM-CEP, AACVPR, CRP and sixth-degree black belt, Outpatient Cardiac Rehabilitation, YRMC Swallowing Issues and Aging: What You Should Consider Courtney Brimm, MS, CCC-SLP, Speech-Language Pathologist, Physical Rehabilitation Services, YRMC Volunteerism Volunteering and the Helper’s High Nancy Thomes, Director of Volunteer Services, YRMC Keep up with Healthy Conversations presentations by subscribing to YRMC HealthConnect. Healthy Conversations is supported by a grant from the William L. and Ruth T. Pendleton Memorial Fund.  

Early and regular screening has made lung cancer – the leading cause of all cancer deaths – a potentially curable disease. With low-dose computed tomography (LDCT), 80 percent of lung cancers detected early can be cured. “This is a giant leap forward for many reasons,” says Sierra-Amber Mabry, RT, Prescott Medical Imaging (PMI) at Dignity Health, Yavapai Regional Medical Center (YRMC). “LDCT not only catches lung cancer early, the screening exam also uses a very low dose of radiation.” LDCT is available at both Dignity Health Imaging Centers — Prescott Medical Imaging and Prescott Valley Medical Imaging (PVMI). The radiologic technologists from PMI and PVMI are enthusiastic supporters of LDCT and YRMC’s Lung Cancer Screening and Care program. Do you think LDCT would be good for you or someone important to you? Check out the Healthy Conversations video below to learn how Mabry and the PMI-PVMI team make the process easy for you. How does LDCT work? The technical definition of LDCT includes a CT scan – a diagnostic tool that combines special x-ray equipment with sophisticated computers – which takes cross-sectional pictures of the lungs. Mabry’s explanation of LDCT, however, is more patient friendly. “I explain LDCT by comparing the body, particularly the chest area, to a loaf of bread,” Mabry says. “To study a certain area within the chest cavity, the LDCT images are sliced into pieces, much like a loaf a bread. Our radiologists are then able to pull out a single slice from the loaf, examine that slice, return it to the loaf, then pull out another slice, and so on.” LDCT can detect nodules and other issues while using 90 percent less radiation than a conventional chest CT scan. Making LDCT easy for you PMI-PVMI radiologic technologists are experts at alleviating any concerns people may have about their LDCT. Are you worried the CT scan equipment may make you claustrophobic? Mabry and other radiologic technologists are ready with a warm or cool washcloth to cover your eyes. They’re also good at talking people through the exams. And, you can ask your physician for a prescription to relax you before you arrive for your LDCT. “The actual exam only takes eight seconds,” she says. “That’s a surprise to people. So with registration, changing in and out of a gown, and positioning on the table, people are usually out the door and on with their day in about 30 minutes.” If it’s your first LDCT, just prior to your exam you’ll meet briefly with Jennifer Harvey, RN, Patient Navigator for YRMC’s Lung Cancer Screening and Care program. She will answer questions about LDCT and discuss the Lung Cancer Screening and Care program. Getting screened for lung cancer Are you eligible for a LDCT? The best way to find out, is to contact YRMC’s Lung Cancer Screening and Care patient navigator. But basically, the program includes people who are: Current smokers or smokers who have quit in the last 15 years 55 – 77 years of age and in some cases 50 – 80 years of age Free of any lung cancer symptoms with no prior lung cancers Heavy smokers (1 pack a day for 30 years or the equivalent) For more information about LDCT, speak with your primary care provider or contact: Lung Cancer Screening and Care program at (928) 771-5454 PMI or PVMI at (928) 771-4728

A lost set of keys … missed dental appointment … forgetting the name of an acquaintance, these may be signs of normal aging. Coupled with other symptoms, however, they may also signal the start of dementia or other conditions that early-on could be mistaken for dementia—amyotrophic lateral sclerosis (ALS), depression, Parkinson’s disease or even a small stroke. These “neurocognitive conditions” all affect a person’s ability to think and reason. They also can’t be diagnosed with a simple blood test or during a 30-minute doctor’s appointment. Accurately diagnosing a neurocognitive condition requires a comprehensive evaluation by a multi-disciplinary team of healthcare experts. Thanks to Dignity Health, Yavapai Regional Medical Group that important service is now available in our community. The Cognitive Assessment and Support Clinic – the first of its kind in northern Arizona – was recently launched. The new Clinic brings together the expert team needed to conduct comprehensive cognitive (brain) assessments all under one roof. Cognitive Vitality and Assessment Sam Downing, MD, Director of Geriatrics and Palliative Medicine at Dignity Health, Yavapai Regional Medical Group, is leading the team that developed the Cognitive Assessment and Support Clinic. During this episode of Healthy Conversations, Dr. Downing highlights how the Cognitive Assessment and Support Clinic will help people learn more about their individual brain health. He also outlines scientifically proven strategies for staying mentally vital as you age. Dr. Downing calls this “enduring quality.” Why a Cognitive Assessment Clinic? The Cognitive Assessment and Support Clinic fills an important community need for our aging population. In Yavapai County, approximately 32 percent of the population is 65 years of age or older, according to the Centers for Disease Control and Prevention. That’s significantly higher than Arizona’s statewide average of 18 percent. In addition to supporting the needs of an aging population, the Cognitive Assessment and Support Clinic also reflects a new approach to cognitive health in the healthcare community. “We know that people can suffer from different kinds of organ failure,” explains Dr. Downing. “Heart failure occurs if the heart isn’t pumping as effectively as it should. Some people experience liver failure or kidney failure. So, it makes sense that we can also experience brain failure. This is the brain’s decline over time, possibly related to aging but also possibly due to disease processes that keep the brain from functioning as it should.” A 360-Degree Check of Your Brain Health What does an evaluation at the Cognitive Assessment and Support Clinic include? The assessments take place over a 3-hour appointment and feature an array of tests, screenings and exams, including: Neurocognitive test – This exam is conducted by a neuropsychologist—an expert at the relationship between the brain, behavior and cognitive function in multiple areas including memory, orientation, language, and executive functioning. “A major benefit of the neurocognitive exam is that it serves as a baseline to measure any future changes in brain function,” Dr. Downing says. Physical exam – A primary care physician conducts a physical exam and recommends screenings and tests the patient needs. This physical may identify causes for memory issues unrelated to dementia, such as lack of vitamin B-12, other medical issues or mental health conditions. “The Cognitive Assessment and Support Clinic team will work with partners in the community on behalf of patients,” says Dr. Downing. “If we identify an issue like depression, for example, we’ll reach out to local mental health partners – psychologists and counseling colleagues – to arrange assistance for the patient.” Medication evaluation – The risks, benefits, side effects and interactions of the patient’s medications – from over-the-counter to prescription – will be reviewed by a clinical pharmacist. “Often, we find that seniors are not only taking way too many medicines, but many are confused about how to take their medications correctly,” notes Dr. Downing. “The Cognitive Assessment and Support Clinic is a great opportunity to sort that out for people.” Social impacts – A social worker talks to the patient and family about their current living situation: work status, means of transportation, financial management and more. “This portion of the cognitive assessment is especially helpful for families and caregivers, who unfortunately are often overlooked,” Dr. Downing says. “Our social worker will identify people who need additional support at home and recommend valuable resources.” Functional assessment – This is a check of the patient for balance problems and any difficulty with walking. These issues pose an obvious safety risk and are also an indicator of certain neurocognitive conditions. Nutritional assessment – The link between diet and brain health has been established by extensive research. A review of the patient’s diet and a discussion of the ways in which diet can support brain health takes place. Sensory evaluation – Vision and hearing loss are part of aging, but when unaddressed they can affect the brain, lead to social isolation, and even contribute to dementia. “Early Alzheimer’s disease is often associated with a loss of smell,” Dr. Downing says. “That’s one reason a sensory screening is important to a cognitive assessment.” Getting Results Following an evaluation at the Cognitive Assessment and Support Clinic, patients and the providers they designate will receive a report of the team’s findings. The report will include specific recommendations for follow up. “In my work, I’ve found that as people age they want to be fully engaged in life both physically and mentally,” Dr. Downing says. “They want a quality of life that endures. Supporting that goal is the overarching purpose of the Cognitive Assessment and Support Clinic.” To learn more about the Cognitive Assessment and Support Clinic, and other YRMG Geriatric Services, contact Geriatric Services at Dignity Health, Yavapai Regional Medical Group, at (928) 775-5567.

Osteoporosis is called a silent disease because it’s often not detected until a bone fracture occurs. But your body may be talking to you long before that happens. Loss of height over time and back pain may be signs of bone loss. “Osteopenia is the beginning of osteoporosis,” says Sierra-Amber Mabry, RT, Prescott Medical Imaging (PMI) at Dignity Health, Yavapai Regional Medical Center (YRMC). “Osteoporosis causes low bone mass and makes you more susceptible to spontaneous, non-trauma fractures.” An estimated 10 million Americans, 80 percent of them women, suffer from osteoporosis. An additional 44 million Americans have osteopenia, placing them at increased risk for osteoporosis. How DEXA Works Screening for bone density – how strong your bones are – is the only way to determine if you have osteoporosis or osteopenia. The imaging experts at PMI in Prescott and the Breast Care Center at Dignity Health, YRMC East in Prescott Valley use advanced dual energy X-ray absorptiometry (DEXA) technology to: Measure bone density and loss Assess risk for bone fractures Screen for osteoporosis, osteopenia and other bone-related health problems YRMC’s imaging facilities use Hologic equipment which scans your hip bones and lower spine, or your forearms. These exams are painless and use a much lower level of radiation than standard X-rays. “The radiation from a DEXA scan is lower than the amount of radiation you receive in a single day from background radiation sources like the sun and the environment,” says Mabry. Getting Ready for Your DEXA A DEXA scan takes a total of 20 minutes from the changing room to the exam room. During the exam, you lie on your back as the scanner passes over your body. Your radiologic technologist will place a sponge block under your knees to alleviate lower-back discomfort. “Unlike an MRI or a CT scan, DEXA scans are open,” Mabry explains. “The DEXA X-ray table doesn’t have an enclosed tube, which can make some people feel claustrophobic.” If you’re scheduled for a DEXA, Mabry recommends that you: Bring the DEXA order from your provider Wear comfortable clothing Leave your jewelry at home Don’t take calcium pills for 24 hours prior to your scan “We’ll ask you to change into a gown for your DEXA exam,” Mabry says. “The purpose of this is to ensure we have uniformity for every exam so that we don’t have to repeat your scan. It also saves you time if you arrive in clothing you can change in and out of quickly.” Understanding your DXA Scan Results Your DEXA scan results are sent to your physician within 24-48 hours after the exam. Your results are available to you within 72 hours on YRMC Care Connect, YRMC’s patient portal. DEXA scan results are presented as a “T-score” and fall into the following ranges: +1.0 to -1.0 = normal bone density -1.0 and -2.5 = osteopenia or low bone density -2.5 or below = osteoporosis “Lots of people don’t know that osteopenia and osteoporosis are treatable,” Mabry says. “Your doctor can give you medication and your bone density can improve. This means you’ll be less likely to suffer a non-trauma fracture in the future.” You can also speak to your physician about other ways to improve your bone health, including: Consuming a calcium-rich diet Taking calcium and vitamin D Doing weight-bearing exercises (walking, jogging or light aerobics, for example) Giving up smoking Avoiding alcohol or consuming alcohol in moderation For more information about the DEXA exam, visit PMI’s website or the Breast Care Center’s web community. To find out if you should undergo a DEXA scan, speak to your physician.

It’s rare for Palliative Medicine physician Larry Parsons, MD, to meet someone who understands his medical specialty or how it benefits patients with serious illnesses. Dr. Parsons directs inpatient Palliative Medicine at Dignity Health, Yavapai Regional Medical Center and is part of the Palliative Medicine team at Dignity Health, Yavapai Regional Medical Group. A dynamic communicator, Dr. Parsons helps patients and their families understand their medical choices and what they mean. “What I bring to hospitalized patients is a big-picture view of their health status,” says Dr. Parsons. “Heart doctors assess the patient’s cardiac health; kidney specialists focus on the patient’s kidney function; and palliative medicine physicians look at the entire patient. We take a holistic approach to healthcare.” What does the Palliative Medicine holistic approach include? This holistic approach means Palliative Medicine experts consider your physical, emotional, spiritual and family needs, which may include: Managing symptoms (pain, shortness of breath, weakness, fatigue and more) Addressing quality of life issues Alleviating emotional distress, anxiety or depression Assisting with advance directives Arranging for spiritual counseling Explaining and discussing a patient’s clinical status “This takes time,” Dr. Parsons says. “It means getting to know folks, learning what’s meaningful to them, and becoming familiar with their support systems. How is their illness affecting their life? Do they understand their clinical situation? Because I come with time, I can help people explore what’s important to them.” During this episode of Healthy Conversations, Dr. Parsons discusses YRMC’s Palliative Medicine program. He also shares a compelling story about his family’s experience with medical decision making. Palliative medicine is not hospice care A common assumption people make is that Palliative Medicine and Hospice are one in the same. In fact, they are two different services. For example, the Palliative Medicine team works with patients – and their physicians – as they are pursuing medical treatment. Additionally, Palliative Medicine can begin most any time during an illness. Hospice is an option for people who have a life expectancy of less than six months. A comprehensive Palliative Medicine program At YRMC, Palliative Medicine is available for inpatients – people hospitalized at YRMC East or YRMC West – or in the community through Dignity Health, Yavapai Regional Medical Group, Palliative Medicine. According to Dr. Parsons, it’s rare for a Palliative Medicine program to offer both inpatient and outpatient services. “Our community is very fortunate to have Palliative Medicine for hospitalized patients and as an outpatient service,” Dr. Parsons says. “It’s clear that YRMC understands the importance of this type of care for all patients.” If you’re hospitalized at YRMC East or YRMC West, you may request a Palliative Medicine consultation with Dr. Parsons through your attending physician – also called a hospitalist – or contact Dignity Health, Yavapai Regional Medical Group, Palliative Medicine at (928) 775-5567.

Setting up a home fitness program doesn’t have to be complicated, but there are a few steps you can take to ensure you’re successful, and of course, safe. What’s step one? “Make sure your program includes full-body exercise,” said Danyelle Schott, Certified Personal Trainer, Yavapai Regional Medical Center’s (YRMC’s) Pendleton Center West in Prescott. “That means incorporating both weight-bearing and aerobic exercise into your home fitness program.” There are lots of home friendly options, including: Aerobic Exercises—Jumping jacks – regular or modified, as recommended by Schott – or marching and jumping rope are all good forms of aerobic exercise you can do at home. If you have stairs, you can walk them, too (remember to hold the rail). Weight-Bearing Exercises—Examples of weight-bearing exercises include squats, sit-to-stand from a chair, pushups and planks. During her YRMC Healthy Conversations presentation (video below), Schott shares tips on how you can modify these exercises for your fitness level.  Set Your Goals … Track Your Progress “I tell people that their goal should be to raise their heart rate every day for at least 30 minutes,” Schott said. “A starting point would be doing this twice a week and gradually building to 30 minutes.” Which brings us to the importance of tracking your progress. It’s good to know where you started in order to appreciate your progress and stay motivated. There are plenty of apps available to help you track your workouts. There’s also nothing wrong with the low-tech approach of logging your daily workout information – number of reps and times – onto your computer or paper calendar. Weight-Bearing Exercise You can build your strength without a costly set of weights by doing “bodyweight” exercises. Squats, pushups and lunges are examples of bodyweight exercises that allow you to focus on form without adding resistance. You’ll get stronger with these and work multiple joints and muscles all at the same time. If you want to add weight, Schott outlines common household items you can use in her presentation. She also highlights home fitness workouts using a chair. Safety Always If you live and exercise alone, Schott recommends finding a fitness friend. “You can get together virtually with Zoom or Skype while you work out,” she said. “This will keep you accountable and safe. Also, always keep a phone and chair nearby in case you’re injured while exercising.” Fitness Resources, Training and Classes! Download and print this Living Room Workout tip sheet that Schott highlights as a guide for your home fitness plan. You can also contact YRMC Community Outreach to request the chair exercise pamphlets Schott recommends in the video. Reach us by email (communityoutreach@yrmc.org) or by phone at (928) 771-5738. If home fitness isn’t for you, YRMC’s Preventive Medicine and Wellness teams in Prescott and Prescott Valley offer personal training from experts, like Schott. There are also a variety of fitness classes including SilverSneakers®, Silver&Fit® and Renew Active™. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or checkout our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect (scroll to the bottom of the page).

“Into each life some rain must fall.” These words are more than song lyrics or a familiar expression to Cheryl Van Demark, PT, C-IAYT, Physical Therapist and Yoga Therapist at Yavapai Regional Medical Center (YRMC). They’re part of a self-compassion practice Van Demark teaches in the YRMC Self-Care Program for Chronic Pain called RAIN—Recognize, Allow, Investigate and Nurture. RAIN is from the work of psychotherapist Tara Brach, PhD. Sprinkle Some RAIN into Your World During Practicing Self-Compassion, a YRMC Healthy Conversations presentation, Van Demark teaches you how to practice RAIN and introduces you to the benefits of self-compassion. “RAIN is a template for a self-compassion practice that can either be brief or lengthy, according to your individual needs,” she explained.  Van Demark also notes that self-compassion literature suggests employing the “Golden Rule.” This means treating others as you want to be treated, but directing it inward to yourself. “To quote Zen Master Thich Nhat Hanh,” said Van Demark, “compassion is a verb. It’s the action we take to relieve suffering in ourselves or others.” Be Kind to Yourself How do we put self-compassion into action? It could be, for example, by recognizing your personal need for exercise in order to maintain your physical and mental health. The nurturing, or action, could be to carve out 30 minutes a day for a brisk walk. “Today in particular we’re confronted with global and individual suffering—social, economic, psychological and more,” said Van Demark. “This calls out loudly for us to practice self-compassion.” Self-Care Program for Chronic Pain Van Demark also oversees YRMC’s Self-Care Program for Chronic Pain. Through this program, participants learn to work in concert with their bodies and minds to understand and ease chronic pain. Self-empowerment techniques and physical therapy are also important components of the program. For more information, contact Cheryl Van Demark (cvandema@yrmc.org). Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversation topics. Check out our calendar for upcoming presentations and register or view past presentations at YRMC HealthConnect.