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Kathy Marshack News

Snoring, Sleep Apnea and Heart Disease – How Are They Connected?

Wednesday, February 25, 2015


snoring sleep apnea heart disease insomniaDo you associate snoring with heart disease? Should you? A recent CNN article 

shows us why there is a very real link between snoring and serious health concerns such as high blood pressure, high cholesterol, and heart disease. Here are some highlights from the article…

What causes snoring? It occurs when something is obstructing the airway. Often it’s because the muscles in the roof of the mouth or the back of the throat relax and partially block the airflow. Some of the common factors are:

  • Sleeping on your back
  • Drinking alcohol before bedtime
  • Suffering from allergies or a cold
  • Being overweight
  • Having an enlarged uvula – the tissue hanging at the back of your mouth

Sleep apnea becomes a problem because you’re brain and heart aren’t getting enough oxygen to function properly. According to the article, between 5% and 15% of middle-aged adults probably suffer from sleep apnea. Apnea refers to episode where the signal is sent to the brain to force a gasp because the breathing has stopped. These on-off oxygen levels are causing stress and damage to your body cells. Your brain should be resting and restoring itself, instead it’s forced into high-alert because of the sleep apnea. This disrupts your deep sleep, causing exhaustion and a host of other health issues.

The good news is that sleep apnea is very treatable. Lifestyle changes, such as losing weight or sleeping on your side, may be helpful. Another possibility is using a CPAP machine. You should discuss with your own doctor the best solution for you.

Sleep therapy can effectively help treat mood disorders, anxiety and depression. Do you want to explore positive and lasting ways to optimize your health? Have you been struggling with weight loss? Poor sleep patterns? Perhaps it’s time to get help from a NET practitioner who focuses on holistic health solutions. If you live near Portland, OR/Vancouver, WA please contact my office and schedule an appointment.

How Much Do You Know About Memory?

Wednesday, January 21, 2015


how much do you know about memoryMemory is such an important part of our lives. It helps define who we are. It assists us in our relationships with others. And it definitely affects the decisions we make. So much of this is done without our even thinking about it. That is…until we start to lose our ability to remember. Then we wish we could do something to decrease memory loss. The good news is that there are things you can do to support your brain’s memory functions.

First, though, WebMD has a fun and interesting memory quiz to test how much you already know about how memory works and what affect our choices have on the quality of memory. You’ll learn the answers to the following questions:

Can sex trigger amnesia?
Does pregnancy cause “baby brain”?
How long do memory problems due to smoking marijuana last?
How does déjà vu work?
At what age do we start losing brain cells?
Why can you remember a song from your youth, but can’t remember someone’s name?
Why and how does – skipping breakfast, poor eyesight, working crosswords, drinking alcohol, taking statin drugs, antihistamines and sleeping pills – affect your memory?
Why does a sudden, high-stress event boost your memory?
Is the memory loss from perimenopause permanent?
Why does rest or sleep enhance memory?
What foods can boost memory?
Why do some diseases cause “brain fog”?

The function of the brain can be improved by holistic health choices that help you control memory-damaging stress, getting enough exercise, keeping your mind active and improving your concentration. A NET practitioner can help you not only protect your brain but even retrain your brain to cope with the brain fog caused by painful illnesses such as fibromyalgia. If you live near Portland, OR/Vancouver, WA please contact my office and schedule an appointment.

Read more about memory on Psychology Today and PsychCentral.

Think Yourself Younger – Is It Possible?

Monday, December 22, 2014


our attitude toward aging Do you feel your biological age? Some days do you feel like your 18 again and others you could be 100? A recent CNN article discussed new research published by JAMA Internal Medicine online about our attitude toward aging and how it can become a self-fulfilling prophecy. (Check out their slide show of 10 centenarians and their amazing accomplishments during “old age” like running a marathon and competing in the AU World Masters Games.) The way you perceive your health, limitations and wellbeing can greatly affect your mortality.

Researchers found that those who feel younger than their chronological age live longer than those who feel their age or feel older. While they don’t fully understand why, the researchers have noticed the following similar traits among the long-lived:

  • This “youthful” group keeps more active.
  • They maintain a healthy weight.
  • They nurture their happyinterest in life.
  • They engage in healthy behavior instead of risky behavior.
  • They feel more in control.
  • They have greater resilience.
  • They have good social relationships.
  • They keep a positive, optimistic attitude.
  • They are content with their lives.

The two main characteristics that seem to help people live a longer life are consciousness and optimism. While the findings of this latest research are not new, it does reinforce that our conscious choices shape our quality of life. So what does your future look like?

It’s never too late to start living a more meaningful and happy life. I had the privilege of having one of my essays published in a wonderful book entitled, Sixty Things To Do When You Turn Sixty. (You can purchase a copy of the book here.) The big 6-0 is just the beginning! Do you have any stories of people who have accomplished remarkable things in their 80’s, 90’s, and 100’s? Please come to my Facebook page and share them with us.

Morning Person or Night Owl – Which Are You? Does It Matter?

Thursday, December 18, 2014


this woman is a night owl who is sleeping inHave you ever heard the word chronotype? It’s a way of classifying whether your internal circadian clock is set for you to be a night owl or a morning person. Our society is greatly shaped by the belief that early risers will be the movers and shakers and those who are night owls are the partiers and are more creative. We’ve all heard this sentiment in sayings such as “Early to bed, early to rise, makes a man healthy, wealthy and wise” or “The early bird gets the worm”.

The Harvard Review carries an article by Christoph Randler, a professor of biology at the University of Education in Heidelberg, Germany on his study of morning people verses evening people and their role in job performance. He found that there’s a genetic predisposition to whether you’re a morning person or night owl. And those who wake up early are more likely to be productive. Morning people anticipate problems and try to minimize them. Evening people, on the other hand, tend to be more creative.

The Huffington Post has an article by Dr. Michael Breus, clinical psychologist and board certified sleep specialist, and he reports that the brain structure actually differs between night owls and early risers. “Compared to early risers and intermediates, night owls showed reduced integrity of white matter in several areas of the brain. White matter is fatty tissue in the brain that facilitates communication among nerve cells. Diminished integrity of the brain's white matter has been linked to depression and to disruptions of normal cognitive function.” The article also said night owls are prone to significant tobacco and alcohol use. They are inclined to eat more and have less healthful diets. On the positive side, they tend to be more analytical and have more stamina.

Can a person change from night owl to morning person? According to a recent CNN article, there are 19 ways to trick yourself into becoming a morning person. They involve creating a new routine and having a definite goal in mind. Some of them include:

  • Make the change in 15-minute increments.
  • Turn off the electronics at least 1 hour before bedtime.
  • Use that hour to prepare for the next day.
  • Write out your to-do list and get those things off of your mind.
  • Create an environment conducive to sleep – darken the room, turn the temperature down to 65˚F.
  • Avoid eating or drinking a lot before going to bed.
  • Don’t hit the snooze button, but get up. Going back to sleep may put you into a deep sleep stage, which will make you really groggy.

A good sleep routine is crucial to optimum health, job performance, and quality of life. A night owl trying to fit into a morning person society may suffer from sleep deprivation. Sleep deprivation can have serious long-term effects as it can escalate into psychological disorders like depression and anxiety. If you feel this is a problem for you, please contact a mental health care professional in your area. If you live near Portland, OR/Vancouver, WA, please contact my office and schedule an appointment today.

By proactively managing your sleep pattern, you could create an extra hour in your day. How would you use it? Please join me on my Facebook page and tell me about it.

Your Thoughts – Are They Making You Healthier or Making You Sicker?

Thursday, December 04, 2014


our thoughts can make us healthier or make us sickerWe know that our thoughts can change the way we feel. Have you ever been so stressed out you got a stomachache or a headache? Your thoughts did that to you. But can your thoughts actually change the brain’s physical make-up?

Scientists, who are studying the neuroplasticity of the brain, are discovering how much our thoughts really do shape our brain and our health. In an earlier article, I shared how different forms of meditation change the structure of the brain. This isn’t surprising because thoughts have physical properties. Every thought sends electrical signals through your brain, which in turn influences every cell of the body. Learning to control negative thinking is one of the most effective ways to have better health.

What health benefits may positive thinking provide?

  • Increase your life span
  • Lessen depression
  • Lessen distress
  • Gain a greater resistance to the common cold
  • Create better psychological and physical well-being
  • Reduce risk of cardiovascular disease
  • Improve coping skills during times of stress

But why exactly does positive thinking cause these improvements? Science is still researching this question, yet we do know that there are a number of reasons…

  • Positive people take better care of themselves – they eat a healthier diet, exercise regularly and get plenty of rest.
  • They avoid unhealthy behaviors such as overeating, smoking, and risky sex, which protects the body from debilitating diseases. 
  • An optimistic outlook lowers the level of cortisol associated with inflammation and raises the chemical that fosters communication between the two halves of the brain.
  • A can-do attitude generates a sense of empowerment and confidence in your abilities in contrast to the self-defeating I-can’t attitude.
  • The qualities of forgiveness, resilience, commitment, challenge, and control combat the harmful feelings of hopelessness, bitterness, resentment, anger and cynicism.
  • Optimistic people are more fun to be around, so they have better relationships with friends and family.

Positive thinking often starts with how you talk to yourself. The best advice is to only say things to yourself that you would say to a dear friend. When a negative thought enters your head, use positive affirmation to replace it. This will keep your brain chemistry in balance.

If you find you’re being controlled by habitually negative patterns of thinking, it’s time to seek professional help. If you live near Portland, OR/Vancouver, WA, please contact my office and schedule an appointment. Healing everyday thought patterns is crucial to gaining optimum health.

New Research: Is the Risk of ASD or ADHD Increased by Taking Depression Medicine during Pregnancy?

Thursday, November 13, 2014


depression and pregnancyResearch shows that genetic factors play a large role in autism spectrum disorder. However, not as much is known about the role of medications prescribed during pregnancy. Do antidepressants and antipsychotics increase the risk of ASD and ADHD? Or is it the mother’s depression a greater contributing factor? That’s what researchers are trying to find out.

New research suggests that increased risk of autism after medication use during pregnancy may actually be reflecting the increased risk associated with severe maternal depression instead. According to SFARI (Simons Foundation Autism Research Initiative), “Women who have a history of bipolar disorder or depression are more likely to have a child with Asperger syndrome than classic autism.” They base this statement on a study published in the 2012 issue of Autism Research and Treatment.

PsychCentral reports on a study conducted by Massachusetts General Hospital researchers, which discovered, “While a diagnosis of autism spectrum disorder was more common in the children of mothers prescribed antidepressants during pregnancy than in those with no prenatal exposure, when the severity of the mother’s depression was accounted for, that increased risk was no longer statistically significant.”  They did, however, discover an increased risk for attention deficit hyperactivity disorder (ADHD). And antipsychotic drugs sometimes used to treat severe, treatment-resistant depression appeared to increase the risk for autism.

The senior author of the report, Roy Perlis, M.D., M.Sc., M.G.H., made this comment, “Untreated depression can pose serious health risks to both a mother and child, so it’s important that women being treated with antidepressants who become pregnant, or who are thinking about becoming pregnant, know that these medications will not increase their child’s risk of autism.”

Depression is not something you want to ignore because you’re afraid of what medication will do to you or your unborn child. There are a variety of depression treatment options available, with medication and without medication. Cognitive Behavioral Therapy and a holistic health approach are beneficial in helping anxious or depressed people lower medication requirements. Please discuss these options with your doctor. You don’t need to stay in the darkness. If you live near Portland, OR/Vancouver, WA please contact my office and set up an appointment so we can discuss the best treatment for you.

Wondering if you or someone you love has depression? Take the online PsychCentral Depression Quiz. If depression is indicated, please contact your physician or a mental health professional immediately.

Read more on my website: Overcoming Depression.

Autism Alert: Will Broccoli Sprouts “Cure” Autism?

Monday, October 27, 2014


broccoli sprouts being grown to treat autismNo doubt you were as thrilled as I was to hear the recent news reports about a new treatment for autism…sulforaphane, which is found in cruciferous veggies, such as broccoli, cabbage, kale and Brussels sprouts. It’s especially abundant in broccoli sprouts. (Watch the CBS News report here. Read the clinical report here.)

The compound, sulforaphane, has been found to be efficacious for protecting cells from the oxidative stress that sets off cancer. It also bolsters the body’s natural defenses and it stimulates the body’s heat-shock response (the way the body protects itself from stress caused by the high temperature from having a fever).

Perhaps you, like other parents, have noted that your children’s autistic behavior improves while they have a fever. In 2007, Dr. Andrew Zimmerman and his team tested this anecdotal trend clinically and found it to be true. This discovery led to the research group studying sulforaphane’s effect on ASD, with very promising results.

Scientists at MassGeneral Hospital for Children and the Johns Hopkins University School of Medicine studied the reaction of 40 males (ages 13 to 27, with moderate to severe autism) to a daily dose of sulforaphane compared to those who received a placebo.

During the four weeks of testing, those who received the compound “experienced substantial improvements in their social interaction and verbal communication, along with decreases in repetitive, ritualistic behaviors, compared to those who received a placebo.” Dr Singh noted that, “It appears this supplement corrects underlying cellular problems.” However, once the dosage stopped, all subjects returned to pretreatment levels. This is exciting news!

But before you rush out and start supplementing your child’s diet…here’s a word of caution: Just because this compound is a product of a natural source, the high dosage needed to get results should be given under the supervision of a physician who can do blood work to monitor its effects. The study showed an elevated liver enzyme count, which could possibly be a precursor to liver inflammation. Always talk with your pediatrician before using supplements such as broccoli extract.

Is getting your children to eat more veggies a good idea? Most definitely, yes. It gives the cells the resources they need to heal and provides valuable fiber for proper elimination. Many have also found relief by eliminating foods that contribute to inflammation and toxicity or that trigger immune response such as artificial ingredients, gluten, sugar, and casein. Others have noted improvements by adding digestive enzymes, probiotics, and more fermented foods such as non-dairy yogurt or kefir that heal the damage to the gut.

Learn more on my website: Holistic Health for optimal health practices.

Workaholics - Do You Have to be Desperate before Seeking Help?

Monday, September 29, 2014


you don't have to be sick to get better“I don’t have time to be sick!” If you’re like many today, especially entrepreneurial couples who are running a demanding business, you’ve probably said this yourself. As a result, you may put off going to a doctor until the symptoms progress to an extreme point, maybe even to the point of irreparable damage. We’ve all heard stories of how people could be alive today if they had only visited a doctor at the beginning of the symptoms of heart disease, cancer or diabetes.

The same can be said about mental health. At times, in our busy lives, the symptoms gradually creep up until it’s impossible to ignore the feelings of overwhelming anxiety or depression. Then a person is forced into dealing with crises rather than having the choice to live purposefully.

What are some symptoms that a mental health crisis is looming on your horizon? Do you find yourself thinking thoughts like these?

  • I’m so tired.
  • I don’t care.
  • I don’t enjoy doing the things I once did.
  • I’m not happy.
  • Nothing I do turns out right.
  • Why should I even try.
  • I’m not good enough.
  • I’m bored.
  • I can’t focus or concentrate. I feel so disconnected.
  • I don’t want to think about it…I just want to stay busy.
  • My life isn’t as bad as that guy’s life, so I don’t deserve help.
  • Just suck it up and keep pushing through it.
  • It’s not my fault. You made me do it.

There are also physical symptoms that your mental health needs attention. While this list isn’t comprehensive, it illustrates the body’s reaction to mental distress:

  • Tight muscles - body pains
  • Headaches
  • Stomach aches
  • TMJ- Grinding your teeth
  • Clenched fists
  • Insomnia
  • Weight gain/weight loss
  • Heart palpitations
  • Sweating palms
  • Self medicating with drugs or alcohol
  • Frequent anger and irritation
  • Throwing or breaking things
  • Road Rage
  • Mood swings

On the other hand, what can you gain by courageously committing to good mental health?

It improves your sense of personal well-being. When you catch problems early on, you recover more quickly, without lasting emotional and psychological scars. Utilizing the full range of your conscious and unconscious talents, unburdened by neurotic hang-ups, creates opportunities that you never knew were there before. A healthy mind also draws to you other healthy people. In a family business or any endeavor for that matter, having mentally healthy employees, coworkers and family members can only improve business functioning. It will keep your business competitive and successful.

People who regularly attend to their psychological health are not only stronger emotionally, but they require less physical health care, even reducing medical and surgical costs.

Don’t wait another day. YOU DON'T HAVE TO BE SICK TO GET BETTER. Just as many find that a physical fitness trainer is beneficial for keeping them on track; a mental health professional can provide the support and objective eye to help you achieve optimal mental health. If you live near Portland, OR/Vancouver, WA and would like to increase your sense of well being, please contact my office and set up an appointment.

Muse Headband – New Technology Could Help Us Stay on Top of Mental Health

Friday, September 26, 2014


new technology - muse headband- could help us stay on top of mental healthFor a number of years, people have been able to travel to brain scanning facilities and find out how their brains respond to stimulation in a clinical setting. It hasn’t been possible for everyone to see how the brain is really responding to situations in every day life. 

Wouldn’t it be helpful if you could monitor your brain activity at home, at work, or at the shopping center? If you found that something was bothering you more than you really expected, then you could focus on changing your responses and gain greater control of your life immediately. The idea of everyone being able to do this isn’t as farfetched as it sounds. 

Ariel Garten CEO of interaXon, was interviewed by CNN about a computer headband they’ve developed that tracks the brain’s electro-signals. It’s called Muse. She said,We're very interested in creating solutions that help you calm yourself; that can help you stay grounded, choose what to focus your attention on, and understanding and managing your own mind and response to the world so that people can be more productive in life.” 

While Muse isn’t a medical device, it has fantastic possibilities for controlling stress, helping those with ADHD to increase their abilities to focus, and providing cognitive recognition of negative thinking patterns so you can turn them into positive ones. It tracks your brain activity and then sends that information to your computer, smart phone or tablet, giving you real time feedback. 

While I haven’t tried this product out myself, I’m interested in the possibilities that a product like this could have for helping people gain greater control of their emotions, thoughts, and activities. I’m happy to keep you current on the latest technological advances that could contribute to greater physical and mental health. 

Being able to identify your self-condemning internal dialogue and self-defeating attitudes and actions in the instance of them occurring doesn’t give you the skill to automatically overcome them. It’s helpful to seek the guidance of a psychotherapist who can help you learn the skills to deal with the frustration and anger from years of unresolved emotions and to feel better about yourself. A psychotherapist can also build on the strengths you have so you can cope with daily problems and learn alternative ways to handle your emotions.

Are you ready to gain control of your life with the help of a trained psychotherapist? If you live near Portland, OR/Vancouver, WA, contact my office to make an appointment. 

For more information read on my website: Psychotherapy Options.

What’s the Legalization of Marijuana Doing to Our Teens?

Thursday, September 11, 2014


teens and marijuanaThe legalization of marijuana is a hotly debated political issue. Recreational use of marijuana is legal in Colorado and Washington State. At this date, medical use is legal in Oregon as well as 20 other states, plus DC. I appreciate that in The NY Times article, Legal Marijuana for Parents, but Not Their Kids, they discuss not the legal or ethical issues, but the more important health issues attendant on this subject.

How is the legalization of marijuana affecting our children? It certainly sends mixed messages to our children. At the very least they’re going to ask, “Why is it okay for you, but not for us?” It concerns me that they may perceive that it’s now a harmless substance for them to use. However, that is far from the truth. Evidence shows that the brains of young people are still developing until their early 20s and youths who start using marijuana are at risk to long-term problems. Their likelihood of addictive behavior increases and their cognitive functions decrease.

A long-term study based in New Zealand found that “teens who smoked marijuana heavily and continued the practice into adulthood lost an average of eight I.Q. points by age 38 that could not be fully restored”. A Canadian study published in 2002 agrees that heavy marijuana use by teens results in lower cognitive abilities.

The article quotes Mr. Pasierb, the chief executive of the Partnership for Drug-Free Kids, “We know that 90 percent of adults who are addicted began use in teenage years. They programmed the reward and drive center of their teenage brain that this is one of those things that rewards and drives me like food does, like sex does.”

As a psychologist who specializes in the holistic health approach, I see daily evidence that what people choose to drink, eat, or smoke greatly affects the complex interactions between mind and body. I urge parents to discuss this issue seriously with your adolescents. They need to learn how to take control of their lives and learn how to achieve optimum mental and physical health and wellness.

If your teens are struggling with the pressures of life and you’re afraid they’re turning to unhealthy means of coping, please don’t hesitate to contact my Portland, OR/Vancouver, WA office and make an appointment today. What they chose to do now will affect the rest of their lives. Let’s help them make positive choices that support them in building happy and productive lives.

Read more on my website – Holistic Health.



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