Monday, May 06, 2024
I just love springtime! It's a beautiful time of year with everything starting to bloom. Thankfully the heavy pollen is coming to a close here in Georgia. If you're a gardener, it's time to go get your hands in the dirt!
In May there are many celebrations in National Military Appreciation Month:
May 1 Loyalty Day/Silver Star Service Banner Day;
May 8 VE (Victory in Europe) Day;
May 10 Military Spouse Appreciation Day;
May 13 Children of Fallen Patriots Day;
May 18 Armed Forces Day; and
May 27 Memorial Day.
I hope you'll get out there and celebrate at an event.
Of course, we can't forget Mother's Day on May 12, Women's Health Week May 12-18, and May is also Better Sleep Month.
Let's see what kind of gold nuggets I have for you this month!
Scroll to the bottom to discover a hidden challenge they face.
1. Schedule it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment.
2. Mattress matters. You need the right kind of mattress and pillow. Keep them current. Consider replacing your mattress every 7 years and your pillow every year.
3. You snooze, you lose. Set your alarm and get up when it goes off. If you must hit snooze, just do it once. Give yourself the 5-4-3-2-1 Get out bed order.
4. Curb bedtime snacks. Stop eating 2 to 3 hours before bedtime.
5. Train for sleep. Exercise, even just walking, can improve your sleep. Finish workouts at least 2 hours before you go to bed.
6. Naps are nice. Short naps of 10 to 30 minutes actually give you more energy during the day and don’t disrupt your sleep.
7. Create comfort. Make sure your bedroom is dark, quiet, cool and cozy.
8. Drink recipes for sleep. Stop drinking liquids at least 30-60 minutes before bedtime. Tart cherry juice, teas (chamomile, lemon balm, valerian, lavender), warm milk with saffron threads, banana tea. Learn more: https://youtu.be/yzwhzr7cu3s
9. Manage worry. Don't bring phone or work into the bedroom. Keep a worry journal to work out your worries before going to bed.
10. Pull the plug. The lighting from electronics actually stimulates your brain while you’re trying to sleep and wakes you up. Keep your electronics in another room and use a simple alarm clock instead of your phone.
When it comes to sleep positions, do you prefer to be a soldier, log, starfish, yearner, freefall or fetal sleeper? Different positions have different benefits and concerns. You can read more here: https://bettersleep.org/better-sleep/sleep-positions/.
Motherhood is hard. Serving while being a mother is even harder no matter what age your children are.
Here’s a big thank you to all the Mothers who have served or are currently serving.
Maybe you need to hear these messages:
- You did good.
- You did the very best you could with the resources you had at the time.
- You did what you did because you love your children and you love your country.
- Other people may not understand your decisions and that’s ok because it is not their life to live.
- You did not scar your children.
- Because you served, you gave your children experiences and benefits they wouldn’t have had otherwise.
- Mothers who serve can have it all, but they don’t have to do it all.
- Take help when it’s offered, and ask for help when you need it.
- It’s ok to ask for help.
- Please be kind to yourself and to other mothers.
If you’re not a mother who served or is serving, then please be kind to the mothers who are.
If you’re not a mother but wanted to be, please know that I’m praying for those who struggle with infertility or who chose to not have children for the sake of their career and have regrets.
If you're into podcasts, here are some of the top rated Mom Podcasts:
Humorous: The Longest Shortest Time & One Bad Mother
Educational: The Mom Hour & Common Sense Pregnancy & Parenting
Parenting: Respectful Parenting: Janet Lansbury Unruffled & Parenting Beyond Discipline
Stories: Motherhood Sessions & The Double Shift
Sleep:
- Path To Better Sleep: https://www.veterantraining.va.gov/insomnia/index.asp
- Sleep Foundation: https://www.sleepfoundation.org/
- Sleep Education: https://sleepeducation.org/
- CBT-i Coach: https://www.ptsd.va.gov/appvid/mobile/cbticoach_app_public.asp
- Apps like Insight Timer, Smiling Mind, and UCLA Mindful offer free meditation and mindfulness exercises
- YouTube channels like "The Honest Guys" or "Jason Stephenson - Sleep Meditation Music" provide free meditation and relaxation music
- Podcasts such as "Sleep With Me" and "Nothing much happens; bedtime stories for grown-ups" are designed to help listeners wind down and fall asleep
Women's Health:
- womenshealth.gov
- plannedparenthood.org
- nih.gov
- whi.org
- breastcancer.org
- postpartum.net
- globalfundforwomen.org
- girlshealth.gov
- National Domestic Violence Hotline 1-800-799-SAFE (7233) thehotline.org
Mother's Day:
- Full Circle Home: https://www.fullcirclehome.org/
- Coloring Pages: https://www.operationwearehere.com/FemaleSoldierMothersDayBoy.pdf
https://www.operationwearehere.com/FemaleSoldierMothersDayGirl.pdf
Infertility Resources:
- The VA is adding more infertility services for women veterans: https://www.womenshealth.va.gov/topics/infertility-and-ivf.asp#what-services
- https://walterreed.tricare.mil/Health-Services/Womens-Health-Pregnancy/Reproductive-Endocrinology-and-Infertility
When in the service, they were SO good at encouraging/ordering you to get all of your preventive health exams done. When you get out and it's all on you to schedule everything, it's easy for life to happen and let it slide.
Here's what's recommended:
- Physical Exam (Including blood pressure check)- Annually for general health. Women over 40 or those with health issues may need more frequent check-ups.
- Pap Smear- Every 3 years for women aged 21-65. Women over 30 may choose to have it every 5 years if combined with HPV testing.
- Pelvic Exam- Annually for women over 21, or sooner if there are issues like unusual discharge, pain, or other symptoms.
- Clinical Breast Exam- Every 1-3 years for women in their 20s and 30s and annually for women over 40.
- Mammogram- Every 1-2 years starting at age 40, depending on individual risk factors.
- Bone Density Scan (DEXA)- At least once for women over age 65 or younger women who have an increased risk of osteoporosis.
- Cholesterol Testing- Every 4-6 years for normal-risk women. Women with risk factors for heart disease may need more frequent screening.
- Skin Cancer Screening- Annual professional skin exams for those with a significant number of moles or high sun exposure; otherwise, as recommended by a dermatologist.
- Colon Cancer Screening- Beginning at age 50 and continuing until age 75. Frequency depends on the test used: colonoscopy every 10 years, or as recommended by healthcare provider based on results.
- Flu Vaccine- Annually.
- Tetanus-Diphtheria-Pertussis (Tdap) Booster- Every 10 years, with pertussis booster recommended during each pregnancy.
- Human Papillomavirus (HPV) Vaccine- For women up to age 26 who haven’t been vaccinated as adolescents.
** If there's something on the list you haven't had but is recommended, I challenge you to get it on your calendar by the end of May!! **
Key Steps to Filing a Successful Depression Claim with the VA
Understanding how to file a depression claim with the VA is crucial for accessing the benefits and support needed. This article outlines the types of depression claims, symptoms to look out for, and how to navigate the VA's compensation system.
Types of Depression Claims:
Aggravated Service Connection: This applies if you had depression before joining the service and it worsened due to your military experience.
Dysthymic Disorder: Characterized by mild but persistent depression and includes symptoms like irritability, low self-esteem, and feelings of hopelessness, lasting two years or more.
Major Depressive Disorder: Requires at least two episodes of depression every two weeks, often accompanied by anxiety, PTSD, or bipolar disorder. This can be managed with medication and therapy.
Recognizing Symptoms:
Symptoms of depression can vary but often include persistent sadness, irritability, loss of interest in activities, sleep disturbances, fatigue, changes in appetite, anxiety, slow thinking, feelings of worthlessness, difficulty concentrating, and thoughts of death or suicide. If you're experiencing these symptoms, it's important to consult a healthcare professional.
Filing a VA Compensation Claim:
Establishing a Nexus: There needs to be a clear link between your depression and your military service. This can be supported by medical records, personal statements ("buddy letters"), and other relevant evidence.
Medical Diagnosis: A formal diagnosis of depression from a doctor is essential. Your medical records will play a vital role in proving your condition to the VA.
VA Rating System: The VA rates depression under mental disorders, with ratings varying from 0% (no service connection) to 100% (complete disability). The rating reflects how significantly depression affects your daily life.
Secondary Service Connection:
Depression may also be connected to another service-related injury or condition. For example, a physical impairment like chronic shoulder pain that impacts your social life and employment can lead to depression, which can be claimed as a secondary condition.
Navigating the Compensation and Pension (C&P) Exam:
During your C&P exam, it's important to explain exactly how your depression affects your social functioning. Be honest and do not exaggerate.
Conclusion:
Filing a depression claim with the VA requires careful documentation, a clear understanding of how your condition is connected to your service, and an accurate representation of its impact on your life. If you're considering filing a claim, make sure you have the necessary medical documentation and understand the various aspects of the claim process. This will increase your chances of successfully navigating the VA system and receiving the support and compensation you are entitled to.
* Content adapted from VA Claims Insider Blog
😳 What keeps women veterans awake at night?
While around 61% of women veterans report problems like insomnia, the prevalence in the general female civilian population is closer to 33% (as per general civilian data). 😴
Reasons women veterans struggle more with insomnia include: higher rates of PTSD and depression, chronic pain and injury, Military Sexual Trauma (MST), hormonal and biological differences, transition stress/adapting to civilian life, social and family roles/dual burdens.
Mental Load is the invisible labor involved in managing households and family needs, which disproportionately falls on women. It's the remembering, organizing, and delegating tasks, which is over and above the often unequal workload of household tasks.
Examples: family schedules, knowing when the pantry needs to be restocked, to planning children’s healthcare visits.
Scenario 1: The Birthday Party Planner
Women's Load: She remembers the birthdays of the extended family, plans the party, buys the gifts, sends the invitations, bakes the cake, and decorates the house.
Men's Load: He shows up at the party and wonders why the dog is wearing a party hat.
Scenario 2: Grocery Shopping Expert
Women's Load: She makes a list of groceries for the week, categorizing items by aisle, clipping coupons, and planning meals around the weekly sales.
Men's Load: He goes to the store to buy milk and comes back with a six-pack of beer, a bag of chips, and no milk because he got distracted by a free sausage sample.
Scenario 3: Holiday Preparations
Women's Load: Starts shopping for Christmas presents in July, wraps gifts by November, sends perfectly curated holiday cards with a family newsletter, and decorates the entire house.
Men's Load: Realizes it’s Christmas Eve, panics, and buys gift cards at the gas station.
Scenario 4: The Case of the Sick Child
Women's Load: Takes note of the child’s symptoms, schedules a doctor’s appointment, picks up medicine, arranges a follow-up, and plans for child-friendly activities during recovery.
Men's Load: Surprised to learn schools don’t appreciate it when you send a sick kid because "he didn't look that green to me."
Scenario 5: Vacation Planning
Women's Load: Researches destinations, books flights, secures accommodations, plans the itinerary, packs everyone’s bags, and even remembers to put the passports in her purse.
Men's Load: On the way to the airport, asks if anyone checked if the hotel has a pool..
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