Welcome to Our Blog Spot

The American Academy of Mental Health presents you with our blog spot. Here we will blog on various mental health topics that are informative for personal use and to put into practice. We also will post integrative mental health spotlights from recipes to a movement practice that will better your mental well being. We will work to create a new post on a weekly basis. I hope you tune in and take something away from our blog. Happy Reading!  Check out courses HERE.

Self-Care for Students  

August 3, 2023

We are now in the month of August, which means many schools are starting back up or will shortly in the month of September. It is important as a student to make sure you are taking time out of your busy schedules to practice healthy self-care. 

Creating a routine and a schedule can be really helpful to reduce stress and the feeling of being overwhelmed. Practicing great sleep hygiene can really help you feel your best.Sleep deprivation can create greater symptoms of anxiety and depression. Also keeping some sort of planner to write down activities, assignments, appointments, and any other important things you may need to remember in one place. This can really help with organizing your life and keeping a routine. 

Dedicate some of your time to do a hobby or activity you enjoy. It is important to continue to do activities you find pleasure in so you don’t start to feel burned out. If you are a college student, see if you can join a club on campus that is in something you enjoy or a new hobby you want to learn more about. This is also a great way to meet peers that have similar interests as you do. 

Going for a walk, practicing yoga and meditation or practicing some form of exercise is a great way to boost your mood and energy. It will also help to manage your stress and your feelings of anxiety and depression. If you take even 30-minutes out of your busy schedule each day to get out and move, you will feel so much better. 

Taking care of your nutrition will also help you manage your stress. It can be so tempting and easy to buy fast food or go for junk food options when you have a lot of studying to do. Find alternative snacks and meals that are more beneficial for your mind and body. You can also take time to research healthy options and alternatives at your favorite fast food places. When you start to eat better and more nutritious foods, you will feel the difference. If you are interested in ways your nutritional needs can be met or even different ways to get moving that benefit your mental health take one of my integrative mental health courses or have a consultation with me to create your own plan. 

Take time out of your day to practice mindfulness, meditation, gratitude, or affirmations. Putting some or all of these into your daily routine will help you change your mindset and help to relax your mind and body. 

Also do mental check-ons to see how you are feeling and if you feel that you need more support seek mental health services or talk to your support system around you. Having a great support system will help you on your educational journey. Many schools provide therapy and counseling sessions. Research what is available at your school and don’t be afraid to seek these services. 

Overall, make sure you take time to enjoy the journey. Focus on the present and try not to worry too much about the future. You will only be at this time and place once in your life so take it in and enjoy it. 

Turmeric Chicken Recipe

July 27, 2023

Start incorporating turmeric into your diet. Turmeric has been found to have a variety of mental health benefits. From increase in cognitive function, to increase in positive mood, and a reduction in anxiety and depression symptoms. Turmeric is an anti-inflammatory and an antioxidant. It is said that if you add a little bit of black pepper with turmeric it will absorb better in the food. You can add tumeric to soups, to veggies, and really anything else. I found a great honey turmeric chicken recipe that I will provide below. Honey is another great food that has amazing benefits for your mental health. If you scroll down in the blog, I have posted an earlier article on the benefits of honey. 

Ingredients

4 boneless chicken thighs with skin

2 cloves minced garlic

11/2 Tablespoons honey

1 Tablespoon of oyster sauce or soy sauce

¾ Turmeric powder

1 pinch cayenne pepper

1 pinch salt

1 Tablespoon oil 

Directions

1. Add the garlic, honey, soy or oyster sauce, turmeric powder, cayenne pepper and salt to the chicken and stir to combine
2. Heat the skillet over medium heat and add the oil. Place the chicken in the skillet and cook on both sides until golden brown, and the glaze is browned on the skin. You also want a nice crisp on the edges. 
3. Dish and serve

How to Cope with a Mental Health Diagnosis

July 24, 2023 

If you recently have been diagnosed with a mental health related diagnosis it can be hard to process for both you and your loved ones. With the stigmas and labels that surround the world of mental health, this kind of diagnosis could be life changing and hard to process for many. If you are the one receiving the diagnosis you may feel a rollercoaster of emotions, which is completely normal. You may feel angry or sad or you could feel a sense of relief or understanding since now a name has been added to the symptoms you may have been feeling for some time and now you are able to work on moving forward. Healthy coping mechanisms are important through this phase. If you scroll down to an earlier blog, I go into detail on what are some health coping mechanisms. 

It also is important for both you and your loved ones to be educated on your diagnosis. Talk to your care team about what you have been diagnosed with. They may even offer you educational resources to research and read on your own time. You also can do a lot of research on the internet like on the National Alliance on Mental Illness (NAMI), the American Psychiatric Association, the Substance Abuse and Mental Health Services Administration (SAMSA) or Mayo Clinic are just a few great places to start your research. You also should look into what treatment options are the most effective for your diagnosis. 

After a diagnosis make sure to get support for yourself. Talk to loved ones, others who may have the same diagnosis as you, and join support groups. Not only are their support groups for the person with the diagnosis, but there are for family and loved ones as well. NAMI offers a Family-to-Family support group that is 12-weeks long. It is an evidence-based educational program for family and friends of the diagnosed person. There also is a NAMI Family Support Group that is a peer-led support group taught by trained family members that have been through the same thing you, as a loved one may be going through. 

SAMSA also has a national helpline that you can use as a resource. It is open 24/7, 365-days a year. This hotline gives treatment referrals and just information overall about mental health and substance abuse. The number is 1-800-662-4357 or TTY 1-800-487-4889. There also is an option to text your zip code to 435748 and you will be able to get information for resources in your area. The languages currently available for SAMSA are English and Spanish. 

If you are someone experiencing thoughts of suicide and feel you may act on those thoughts, reach out to the suicide hotline either by phone or text at the number 988 or call 911 if it is an emergency. Also look in your area to see if your county or city has a mobile crisis unit. Many places are starting to form these crisis emergency mobile units that have mental health professionals available to come to your home if you or a loved one is experiencing a crisis. 

While you are on this journey of mental wellness, work with your doctor and therapist to come up with a plan that works best for you and you will be the most successful with. Involve your support systems in your treatment journey. The more support, the better! Also, know that you are not alone in all of this, 1 in 5 Americans have some sort of mental health diagnosis. Remember that this can be a lifetime journey of mental wellness, you will have both good and bad days and may not always feel easy, but know there are many ways to feel better and get the help you need. Adding a form of exercise or movement to your daily routine can help to reduce mental health symptoms, along with your daily diet. If you are interested in learning more about this, take one of our Integrative Mental Health courses or meet with me for a consultation. Also, check out the resources that I listed above. You can find the websites in the reference section. 

References 

National Alliance of Mental Illness (2023). Homepage. Retrieved 7/20/2023 from https://nami-wake.org/ 

American Psychiatric Association (2023) Homepage. Retrieved 7/20/2023 from https://www.psychiatry.org/ 

Substance Abuse and Mental Health Services Administration (2023). Homepage. Retrieved 7/20/2023 from https://www.samhsa.gov/ 

Mental Health America (2023). After a Diagnosis. Retrieved 7/20/2023 from https://mhanational.org/after-diagnosis 

 Boundary Setting & How it Benefits Your Mental Health 

July 17, 2023

Boundary setting is so important to maintaining a healthy mindset. At times boundary setting can be difficult for many of us to do. We tend to over book ourselves into so many different obligations and then feel burnt out among other things. 

Setting boundaries helps to boost self-esteem and self-confidence. Boundaries help to develop mental and emotional well-being along with mental independence. It also helps you to not feel burnt out. Setting boundaries also helps everyone in your life know what you do and do not tolerate. It creates clear communication with people in your life. 

When setting boundaries it is important to be comfortable saying no. You can outright say no or say that you are unable to make it or whatever you feel fits with that situation. Make sure to follow through with what you say. Make sure to not make exceptions to your boundaries unless you really put some thought into it. As I stated earlier, communication is important to keeping boundaries. When you communicate your thoughts and feelings people will know how you are feeling, which will help them to respect your boundaries. When you are communicating your feelings and boundaries it is important to be assertive. Using “I” statements like “I feel ___when you do ___”. You also need to safeguard your space. Keep different spaces of yours sacred to yourself. Only invite certain people to your private space. If you need further support on setting boundaries seek professional help with a mental health clinician. 

References 

Owen, M (2023). Creating and maintaining healthy boundaries. Retrieved 6/29/2023 from https://nami-wake.org/creating-and-maintaining-healthy-boundaries/#:~:text=Setting%20and%20maintaining%20boundaries%20will,in%20a%20better%20mental%20state.&text=With%20emotional%20and%20physical%20boundaries,help%20bolster%20your%20self%2Desteem.

Brennan, D (2021, October 25). Setting boundaries. Retrieved 6/29/2023 from https://www.webmd.com/mental-health/setting-boundaries 

Benefits of Mental Health Days

July 10, 2023 

In recent years mental health days have become a topic of conversation and some workplaces have implemented this practice into their work environment. Mental health days are important practice for when you are feeling burnt out, tired, sick, irritable, and you just needing time to unwind and unplug. 

Mental Health days are a day here and there that you take to recharge and get a break from your day to day responsibilities, especially in the workplace. There are many benefits to taking a mental health day.  One of them is to decrease burnout. Our busy lives and responsibilities can take a toll on our mental health. A mental health day can provide you time to take care of yourself and your needs. Mental health days can improve your attitude and overall morale. This is because you are focused on things that bring you joy. Taking a mental health day can also teach you boundaries. You are able to know when you are reaching a point of overwhelming stress and burnout. You find ways to cope with all of this and know when you are at your limit. 

Mental health days also help to reduce loneliness and build better relationships. If you take time to spend some of your mental health day with loved ones or people you have not had other time to connect with you will feel a connectedness and support. Mental health days can also help to reduce potential mental health crises that could occur if a person is pushed too far or provided time for self-care. It can also make a person more present in their work or daily lives when they occasionally take a day for mental health. When taking mental health days, it can help with a reduction in stress. With this reduction in stress it will help your overall physical health to be better. 

When taking a mental health day make sure you unplug from your phone and computer. Take time to practice mindfulness and be present. Take time to do hobbies or other activities you enjoy. You can really make the day about whatever promotes self-care and mental wellbeing. There are a variety of ways you can do this. Make sure every once in a while to mentally check in with yourself and take a mental health day! 

References

Theisen, A (2021, December 8). Recharge with a planned mental health day. Retrieved 6/20/2023 from Recharge with a mental health day – Mayo Clinic Health System

Mental Independence  

July 3, 2023 

As we are in the week of Independence day, I thought it would be important to discuss mental independence. Mental indepence is the process of really becoming who you are, it is getting rid of labels and expectations that people and society place on you. It is about freeing your mind to be the most authentic version of yourself. Mental independence is a state of being empowered within your mind and your thoughts. One important thing to remember when becoming mentally independent is your self-talk. Having beneficial self-talk and thoughts about yourself is important to start to build the foundation to being mentally free. Within mental independence comes emotional independence. 

To become emotionally independent, you have to start practicing mindfulness. When you are within the moment, you can learn to be in a calm state of mind. Practicing affirmations will help you to become emotionally and mentally independent. When you stop questioning who you are or what you are capable of, and start telling yourself positive affirmations, it will change your thought pattern over time. Another important thing to do is show yourself compassion and grace. It is okay to not be okay. If you are feeling sad, acknowledge that and do not judge yourself or be upset that you are having an off day. It is also important to work on letting things go. If you sit and dwell on things in your mind or focus on something from the past, your mind is trapped in that moment. If you can learn to let things go, you will be able to become mentally independent. Don’t let the past have power on how you are feeling today. 

Healthy Coping Mechanisms 

June 26, 2023 

There are both healthy (adaptive) and unhealthy (maladaptive) coping mechanisms that people use to deal with stress, grief, and everyday challenges in life. There are a variety of coping mechanisms that you can use to help handle stressful situations. 

Deep breathing and breathing exercises are a great way to cope. One method to try is the 5,3,7 method of breathing. What you do is breathe in for 5 seconds, hold your breath for 3 seconds and exhale for 7 seconds. Repeat this until you are relaxed. A great method for deep breathing is taking a deep breath in through your nose filling your stomach with air. Breath out through your nose. Now place your hand on your chest and the other your stomach. When you breathe in you should feel the hand on your stomach rise and when you exhale you should feel the hand on your stomach lower. How you know you are doing this technique correctly is if the hand on your stomach moves more then the hand on your chest. 

If something is triggering you, you can use the five sense method or the 5,4.3,2,1 method. These are both techniques of grounding. The five sense method is just naming one thing you see, hear, can taste, and feel. The 5,4,3,2,1 method is to better ground yourself by naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. 

Another way you can cope is by radical acceptance. Meaning accepting the situation or whatever you may be dealing with and not denying that it is happening. Also being aware of your emotions and how they affect your mental health. Also this awareness is important to know things that trigger you, along with what things calm you down. Positive self talk is also a great way to practice healthy coping skills. Focusing on the positives can really change your mood.

Other things that promote positive coping are doing things you enjoy. Find hobbies and activities that you enjoy. This could be listening to music or drawing. It could also be putting on a good movie or TV show you enjoy. Eating well and exercising also promotes healthy coping skills. Journaling is also a great way to promote healthy coping skills. There are so many great journal prompts in relation to whatever you may be feeling or dealing with at that moment.  

Meditation or prayer is also a great tool to use when feeling stressed or overwhelmed. If you are struggling with healthy coping on your own, reach out to a support system or seek mental health counseling and therapy. 

Healthy Summer Popsicles  

June 19, 2023

The temperatures are heating up, which usually means you want a cool treat to cool you down. Why not make your own health popsicles at home? It will both save you money and be a healthier option for you. You first have to start out with getting popsicle molds. These can be found at the dollar store, to Wal-mart, or online. They are fairly affordable to purchase. Once you have the molds, it is time to create some yummy recipes. One fun option I came across was a Rainbow Popsicle recipe. This recipe is a bit complex, but the final result is very visually appealing. 

To create the red layer you will need 1 frozen banana, ½ cup greek yogurt, ½ cup of frozen raspberries, ½ cup of frozen strawberries and water or liquid to blend. 

For the orange layer you need 1 frozen banana, ½ cup of greek yogurt, ½ cup of frozen peaches, 1 small orange, ½ cup of frozen mango, and a water or liquid to blend. 

For the yellow layer you will need 1 banana, ½  cup of greek yogurt, a handful of spinach, 1 cup frozen pineapple, and a water or liquid to blend. 

The blue later needs 2 frozen bananas, ½ cup greek yogurt, 1 cup frozen pineapple, a drop or 2 of blue food coloring but for a healthier option add ½  cup of blueberries and water or a liquid to blend. 

The purple layer needs 1 frozen banana, , ½ cup greek yogurt, 1 cup frozen mixed berries, and water or a liquid to blend. 

 The pink layer (which is the last) you need 1 frozen banana, ½ cup of greek yogurt, ½ cup of sliced canned beets and 1 cup of either strawberries or raspberries. 

Now once you have these ingredients, for each color, blend the ingredients listed and pour a small amount in each mold. Repeat this step for each color and layer them within the molds. For better results and less color blending, use a spoon to put each layer into the mold. Pouring each layer may cause the colors all to blend together. Once the mold is full, place them in the freezer overnight. When you are ready to eat the popsicles, you can place the mold in warm water to loosen the popsicle so you can remove it from the mold. 

Now that recipe is complex, a similar option that is also vegan is a coconut lime popsicle. For this recipe you need 14 ounces of canned coconut milk, 1 teaspoon of lime zest, 3 tablespoons of lime juice (preferably freshly squeezed, ⅓ cup of maple syrup or agave nectar, and ¼ teaspoon of salt but this is optional. Once you have all your ingredients, place them in the blender and mix them well. Once they are mixed pour them into your molds. Leave about ¼ of room on the top of the mold and freeze for at least 6 hours. 

These are just two of many recipes that you can create for your molds. You can get creative with these recipes and have fun. I hope this inspires you to get creative with a nice, cool, summer treat for the summer. 

Trees: Natures’s Therapist?

By: Kayla Jackson

June 15, 2023

There’s a lot of information out there that talks about both the physical and mental health benefits of taking a walk outside. But did you know that it actually matters where you choose to take your walk.  

The US Census found that in 2020, approximately 80% of the US population lives in urban areas, defined as, “densely developed residential, commercial, and other nonresidential areas.” (Bureau, 2023) 

A 2018 study conducted in Japan compared the emotional and mental responses that occurred when individuals took a walk in both an urban setting and a forested/treed setting. The results were pretty surprising. “This study found that walking through forest areas decreased the negative moods of “depression-dejection”, “tension-anxiety”, “anger-hostility”, “fatigue”, and “confusion” and improved the participants’ positive mood of “vigor” compared with walking through city areas.” (Song et al., 2018) Additionally, “A significant correlation was found between participants’ trait anxiety levels and their changes in the “depression–dejection” subscale of POMS after walking through forest areas. Our data revealed that psychological responses can differ depending on a participant’s trait anxiety levels and that those participants with high-trait anxiety levels have a more effective reduction in the feeling of “depression–dejection” after walking through forest areas than participants with normal and low trait anxiety levels.” (Song et al., 2018)

As of 2011, the city with the most parks was determined to be Washington D.C. with approximately 24% of its land dedicated to public parks. (Claudio, 2022) Amongst the top ten cities in the US with access to parks are St. Paul, Minnesota; Arlington, Virginia; Cincinnati, Ohio; Minneapolis, Minnesota; Chicago, Illinois; San Fancisco, California; Irvine, California; Seattle, Washington; and New York City, New York. Additionally, San Francisco and Boston can boast that all of their residents live within a 10 minute walk from a park. (Claudio, 2022)

However, not all parks have trees – and that’s really the factor to focus on here.  So what should you do if you don’t live close to a park with trees, or don’t have time to drive to the forest everytime you feel like you need to de-stress?

The National Library of Medicine published a 2015 study looking at the mental health benefits of interaction with houseplants and the impact that has on the sympathetic nervous system. “Our data support the notion that active interaction with indoor plants can have positive effects on human stress response mediated by cardiovascular activities. These physiological benefits may result from multiple natural stimuli acting on the senses of vision, hearing, touch, and smell; this effect is also seen in forest therapy research… Our results suggest that active interaction with indoor plants can reduce physiological and psychological stress compared with mental work. This is accomplished through suppression of sympathetic nervous system activity and diastolic blood pressure and promotion of comfortable, soothed, and natural feelings.” (Lee et al., 2015)

So even if you cannot find trees nearby, or don’t have the time to make it to the mountains as often as you would like, investing in some house plants that you can spend time propagating, pruning, or shaping throughout the weeks may be a good middle ground. You should definitely still make plans to find yourself some trees this summer, but until you can find a good forest path to walk, picking up some seeds or getting a few houseplant cuttings from your friends or local restaurant may be worth dedicating some time to.

Resources:

Bureau, U. C. (2023, March 21). Nation’s urban and rural populations shift following 2020 census. Census.gov. https://www.census.gov/newsroom/press-releases/2022/urban-rural-populations.html#:~:text=Despite%20the%20increase%20in%20the,down%20from%2080.7%25%20in%202010

Claudio, A. (2022, May 4). The US cities with the largest park systems. Route Fifty. https://www.route-fifty.com/public-safety/2022/05/us-cities-largest-park-systems/366509/ 

Lee, M. S., Lee, J., Park, B. J., & Miyazaki, Y. (2015). Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. Journal of physiological anthropology, 34(1), 21. https://doi.org/10.1186/s40101-015-0060-8

Song, C., Ikei, H., Park, B.-J., Lee, J., Kagawa, T., & Miyazaki, Y. (2018). Psychological Benefits of Walking through Forest Areas. International Journal of Environmental Research and Public Health, 15(12), 2804. https://doi.org/10.3390/ijerph15122804

Strawberry Salad Recipe

June 5th, 2023

I wanted to provide you with a healthy strawberry recipe! June is strawberry season and a nice salad in the hot summer sun helps you feel nourished and satisfied. This salad also helps you get your daily recommended amount of leafy greens for your mental health. If you want to learn more about why leafy greens and even strawberries are so beneficial for mental health, check out my courses on Integrative Mental Health and Nutrition. 

Ingredients

16 oz of Spinach & Mixed Greens

16 oz of Fresh Strawberries with the stems removed

½ cup of Olive Oil

⅓ cup of Balsamic Vinegar

2 teaspoons Maple Syrup

1 teaspoon of Dijon Mustard 

Salt/Pepper to taste

Optional 

½ cup of Feta Cheese

½ cup of Chopped Pecans 

8 oz of Chopped Apple Slices

8 oz of Blueberries

1 cup of cooked Chicken Breast stripes or chunks or shrimp 

Instructions

1. Whisk together the olive oil, vinegar, balsamic vinegar, dijon mustard, salt and pepper until it is combined
2. Combine the greens, strawberries, and optional toppings and toss them until they are combined. Then serve with the dressing above. 

If you feel that this salad needs a little more protein to it, add some cut up chicken breast slices or cubes, you could even add some cooked shrimp if you are looking to add something more. I have also had some good versions of this salad with adding in apple slices or blueberries. Really make it your own. I hope this recipe gives you something new to try for the hot summer months! It also is full of benefits for your mental health and overall wellbeing. I hope you enjoy! 

Is drinking Apple Cider Vinegar or Aloe Vera Beneficial for your Mental Health?

June 1, 2023 

Lately it is popular for people to start their day with drinking apple cider vinegar or aloe vera. I wanted to look into what research says about adding these types of healthy habits into your daily routine and is it worth it?

According to a study that looked at individuals with Alzheimer’s disease, adding apple cider vinegar, along with the Alzheimer medication Rivastigmine, and a flavonoid chrysin, showed a reduction in oxidized stress within the brain. The addition of apple cider vinegar also showed that it has high antioxidant potential. It is also shown that adding this to your daily diet can reduce the potential for neurodegenerative diseases (Tripathi, et al. 2020). 

Apple cider vinegar is a natural probiotic and full of antioxidants that provide protection to your body’s cells. It also is a good source of magnesium, potassium, phosphorus, and calcium. It also helps to regulate blood sugar and cholesterol levels. It also helps with acid reflux, eczema, and having healthy hair (Benisek, 2022).  

It should be noted that apple cider vinegar could interact with medications like insulin. Check with your doctor if you are taking medications to make sure it is safe to add apple cider vinegar to your diet. Apple cider vinegar should not be used if you have low potassium levels. This could make it worse. Apple cider vinegar also can cause nausea and vomiting (Cleveland Clinic, 2021). 

Now switching gears to adding aloe vera to your diet. Typically people drink aloe vera within there day to gain the various benefits that aloe vera has to offer. Aloe vera is packed full of nutrients. It has vitaman c, vitman a, vitman e, beta-carotene, folic acid, calcium, and magnersium (Zelman, K, 2023). 

As many people already know, aloe vera is known to aloe is very beneficial for your skin. It can be used to aid or heal a multitude of skin conditions. Now in the realm of mental health, aloe vera has been shown to help with gut health and regulating blood sugars. This in-turn helps with inflammation within the gut and body overall. There have also been studies that show that if you drink aloe vera juice it can aid in sleep. More research is needed to solidify these findings.

References

Tripathi, S,  Kumari, U and Mazumder, P (2020, December). Ameliorative effects of apple cider vinegar on complications via regulation of oxidative stress markers. Retrieved 5/22/2023 from https://pubmed.ncbi.nlm.nih.gov/33084094/ 

Benisek, A (2022, December 29). Apple Cider Vinegar. Retrieved 5/29/2023 from

https://www.webmd.com/diet/apple-cider-vinegar-and-your-health 

Cleveland Clinic (2021, April 30). Exploring the health benefits of apple cider vinegar. Retrieved 5/29/2023 from

https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar/ 

Res, I (2016). Study of sedative-hypnotic effects of aloe vera. L. Aqueous extract through behavorial evaluations and EEG recording in rats. Retrieved 5/31/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4986106/ 

Griffen, R (2023, January 5). Uses for aloe vera. Retrieved 5/31/2023 from https://www.webmd.com/diet/supplement-guide-aloe-vera 

Red, White, & Blue Charcuterie Board

5/25/2023

With Memorial Day weekend right ahead of us, I thought it would be great to give some ideas that could be used at not only the holiday weekend gatherings, but for gatherings all summer long. Why not create a red, white, and blue charcuterie board. You can keep it healthy and fresh and very festive.

For the red areas of the board you can add fresh rasberries or dired, a long with cherries, watermelon, strawberries, or red grapes. You could also go for a veggie board that has red cherry tomatoes, red peppers, and raddishes.

For the white areas of the board you could put various white cheeses like swiss, mozzarella, brie, asiago, monterey jack, or havarti cheese to name a few. You also could place white chocolate covered pretzals or nuts. You could place mini marshmellos. For veggies you could add cauliflour or mushrooms. There is a variety of ways you can go with this.

For the blue areas of the board you can add blueberries, black berries, or black grapes. You could also add plum or acai. You could also add fig or raisins. You could also add blue cheese, since it has a hint of blue within it.

Whatever you do have fun with your charcuterie board and make it your own. You can set it up to look like an American Flag or just have the fun color patterens set up in a unique way. I hope this gave you a fun idea to try this holiday weekend, or throughout the summer!

What Plants Should You Add to Your Home or Garden?

May 22, 2023 

There are so many options for plants to have within our home either inside or outside. Now what are some options you can have around that may benefit your mental health? One is an herb that is used in cooking, but actually has mental health benefits. That is rosemary. Rosemary is great for purifying the air, along with helping depression symptoms. It is also said that rosemary helps to keep negative energy away. It also has been known to help with memory, reduce insomnia and fatigue. 

 A plant known to bring positivity and good luck is jasmine. This plant also is known to relieve stress and anxiety. Sage is also another great plant said to get rid of negative energy, reduce anxiety and anger. Sage is known to have a calming effect. 

An Orchid is known to release oxygen at night. It also gives off a pleasant smell that creates a relaxed state for people. Orchids are also said to elevate a person’s mood. Lavender is also a great option to add to your home or garden. The scent alone helps alleviate stress levels. It aids in better sleep and overall relaxation. 

Another great option for your home is a Snake Plant. These plants are said to give off a great amount of oxygen in the areas they are placed. They also act as an air purifier. Which will create a healthier environment for you. Due to these qualities, snake plants are a great plant for your bedroom and can help aid you in your sleep. 

Overall, having plants in your home environment has been shown to reduce stress. Along with reducing anxiety and depression symptoms. It also can help spark a person’s creativity and productivity. It gives you a sense of responsibility to take care of these living organisms in your environment. I hope this gave you some ideas of plants you can add to your home.

What is Stevia?

May 4, 2023

Stevia is a natural sweetener that is a great replacement for sugar and artificial sweeteners. Stevia is said to be 100 to 300 times sweeter than sugar. Stevia drives from leaves of a plant found in South America and Asia (Begum, 2022). This plant is said to also have zero calories. They also do not contain carbohydrates. 

 Since Stevia does not contain carbohydrates, it is great to use as a person that is diabetic. Research has shown that Stevia has no effect on blood sugar levels or insulin (Nicolas, 2018). A study sowed that individuals that have Type 2 diabetes that consumed stevia were shown to have lower blood sugar levels after their meal (Nicolas, 2018). 

Stevia also has antioxidant compounds that have been shown to reduce the risk of cancer. Researchers have specifically looked at pancreatic cancer and found a compound in Stevia known as kaempferol. This has shown to reduce pancreatic cancer risk by 23% (Nicolas, 2018).

Due to stevia not being artificial or are typical sugar we find in most processed foods, it is found to be anti-inflammatory unlike other sweeteners. When a food is anti-inflammatory it is found to be beneficial for brain health and functioning. As well as overall functioning of the body. 

When looking for safe formers of stevia on ingredient lists, look for Stevia, Stevia Extract In The Raw, SweetLeaf, Enliten, Steviacane, Rebiana, and PureVia. 

One tasty product that has recently been launched is a Diet Coke with Stevia. I, myself have tried it and it is very tasty. It is a great alternative to regular soda or a sweet, carbonated drink you may be craving. You get the zero calories, zero carbs and zero sugar. It also does not contain artificial sweeteners. It is sweetened with stevia extracts and monk fruit. Monk fruit sweetener is  an extract of the monk fruit known as the Buddah fruit and comes from China. This natural sweetener also contains calories and is 100 to 200 times sweeter than sugar. Monk fruit sweeteners are also anti-inflammatory, anti-cancerous, and contain antioxidants for your body. It is exciting to see large brands starting to use better forms of sweeteners in their products. When looking for this edition of diet coke you have to look for the can that is displayed in the photo below. 

References 

Begum, J (2022, September 1). Stevia: Health Benefits and Risks. Retrieved 5/3/2023 from https://www.webmd.com/food-recipes/what-is-stevia  

Nicolas,H (2018, January 4). Stevia: Health benefits, facts, and safety. Retrieved 5/3/2023 from https://www.medicalnewstoday.com/articles/287251#_noHeaderPrefixedContent 

Brown, M (2023, February 8). Monk Fruit Sweetner: Good or Bad? Retrieved 5/4/2023 from https://www.healthline.com/nutrition/monk-fruit-sweetener#bottom-line 

Dry Brushing

April 27, 2023

Dry brushing is a practice that is used to help rejuvenate skin, but more importantly it is used to help the lymphatic system in our bodies. Dry brushing is a massage that is done with a dry brush that has stiff bristles. According to Mayo Clinic, the lymphatic system is part of the bodies immune system. This system is what protects us from diseases and infections. At times this system can get clogged up. This is where methods like dry brushing and lymphatic massage practices come into play. Dry brushing helps to drain excess fluids and detoxifies our bodies. 

There was a study of 94 participants that was conducted where one part of the group received 30 minutes of lymphatic drainage massages and the other half did not. In the group that received the messages, they were found to have lower amounts of environmental stress and a sense of overall relaxation (Shim, 2017). The areas found most effective were the neck and abdominal region of the body. 

Dry brushing has been found to activate our nervous system as well. Due to this awakening of the nervous system, after dry brushing you may feel invigorated and ready to take on the day. It also helps to increase blood flow and circulation to the body. 

Many health professionals suggest that individuals dealing with high stress, anxienty, and depression take on dry brushing as an easy self-care routine. Due to the stress relieaving effects dry brushing has this is a great practice to learn. It also relaves muscle tension. You can also use dry brushing as a mindfulness technique. It is a way to get intune with your body, notice areas you are holding tension and work to release that tension. You also could incorporate deep breathing exercises into this practice. 

The best time to dry brush is before getting into the shower or a bath. Below you will see the different types of dry brushes you can use. When you dry brush make sure your skin is dry. Be careful not to brush too rough. Also be aware if you have any open wounds or areas of irritation on your skin. That should be avoided. You start at your feet and brush upwards toward your heart. You do this same motion working up your legs. When you reach your stomach area, take time and brush in a clockwise direction. One you have finished brushing your stomach. Start at either your hands or top of the neck and work your way again towards your heart/chest area. It is important to always brush toward the heart because that is where the lymphatic system drains. In your armpit area it is important to also take time and brush in a clockwise direction. Your neck is also an area of importance where you should focus some more of your time. Brushing down towards your heart. Also remember to dry brush your back. This can get difficult but they make dry brushes with long handles. After you have completed your dry brushing, you can take your shower or bath and that will rinse off any dead skin cells. 

When you dry brush you do exfoliate your skin. Dry brushing is an actually less harsh way to exfoliate. The hot water in the shower actually can cause damage to your skin and remove vital fats and oils. Where dry brushing does not do this. 

Make sure if you have any questions about your skin or if dry brushing is right for you. Take to your doctor or dermatologist. 

References

Mayo Clinic (2023). Parts of the Immune System. Retrieved 4/26/2023 from https://www.mayoclinic.org/diseases-conditions/swollen-lymph-nodes/multimedia/lymphatic-system/img-20007995#:~:text=The%20lymphatic%20system%20is%20part,as%20the%20tonsils%20and%20adenoids. 

Shim, Jung-Myo, Yeun, Young-Ran, Ki, Hye-Young, Kim, Sung-Joong (2017, March 22). Effects of manual lymph drainage for abdomen on the brain activity of subjects with psychological stress. Retrieved 4/27/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5361017/ 

Grounding & Earthing: How this Benefits Your Health 

April 24, 2023 

There is a lot of buzz around grounding in mental health and integrative practices. There are various techniques and interventions that surround grounding. Now lets dive into this world of grounding. What I will first discuss is the technique of grounding or earthing which is used to center ones self and reconnect to the earth. We are electicral beings and are nervous sends electrical signals throughout our bodies to function. The earth gives of natural electrical current beneth the surface. Earthing (Grounding) is the act of reconnect your body’s conductive energy to the earths natural surface electrical      charge (Menigoz et al, 2020). This method of earthing has been said to bring on great effects to individuals physical and mental health. Many individuals report feeling and looking healthier, having an improved mood, a reduction in inflammation, which can cause a variety of mental and physical health issues. A long with people reporting less pain, sleep improvements, better circulatry function like blood flow and the lymphatic/venour return to the heart (Menigoz et al, 2020). 

There are two ways a person can practice grounding. The first is simply connecting to the earth by walking around barefoot in the grass or sand. This creates that electrical connection between you and the earth below. You also can place both your bare hands and feet on the ground. Laying on the ground or sand can also help to ground yourself. Also taking a swim in the ocean or lake is another form of grounding. Make sure to always take the proper percausins when practicing this. Another way that you can practce earthing indoors is by getting a conductive mat, pads, body bands, or patches that you wear while sleeping or sitting (Menigoz et al, 2020). There also is bedding and sheets taht can be used to ground. 

The earthing connection helps to restore a fundamental connection we have to the earth that may be lost due to our lifestyles. Many believe that grounding can help reduce various health conditions and chronic illnesses. Most evidence in studies have shown that grouding creates anti-inflammatory results in individuals that practice these techniques. 

A study conducted on an elderly individual with a foot wound that would not heal started practicing grounding 30 minutes a day. Within a week the wound began healing and she saw an 80% decrease in pain. There also was in increase in blood circulation in her leg (Menigoz et al, 2020). 

In 2019, a study was conducted with body work workers to see if earthing reduced pain, increased mood, sleep quality, and stress reduction, among other factors. During the studies participants filled out questionnaires that reported pain, physical function, anxiety, depression, fatigue, sleep quality, energy levels and their emotional and mental stress (Chevalier et al, 2019). The participants that practived earthing were found to have significant increased in energy and physical functioning, along with their mood. They also had a reduction in fatigue, depression, sleepiness and pain (Chevalier et al, 2019). There were also results that “indivated improvements in inflammatory biomarkers, blood viscosity (how well the blood flows in the veins), and heart rate variability” (Chevalier et al, 2019). This study shows that earthing increases health benefits and overall quality of life. 

Another study that was conducted to look at participants that worked out or over used muscles in daily activities to see how earthing would help the healing process of muscles. The study measured the potential for healting qualities through blood tests in participants that participated in earthing and those who did not. The blood samples showed in increase in neutrophil, which is a white blood cell that is essential for our immune systems and fighting infections, in participants that practiced earthing. The samples also showed an increase in eosinophils, which is a white blood cell used to fight disease, it also helps with reduction of inflammation, which was found in the particants that practiced earthing. What this means is earthing is found to have healing elements on our damaged muscles and bodies (Brown et al, 2015). There are still more studies that have to be conducted to solitive the healthy benefits to earthing. 

Stuides have shown improvements in mood, depression, and anxiety symptoms, as well as sleep from one hour of grounding/earthing. 

When we are on the topic of grounding, there is a popular technique called 5-4-3-2-1 and is used as a self-soothing intervention. This can be used if you are feeling overwhlemed, feeling stressed or having intense anxiety. The purpose of this interventon is for a person to use all five of their senses. You start out saying 5 things you see in the room or area you are in. Then you name 4 things you can feel, this could be fabrics, the wall, any type of texture. After name 3 things you can hear in the area you are in, this could be birds chirping to a plane flying above. Then you will name 2 things you can smell, from perfume to foods, whatever is around you. The last thing you will name is 1 thing you can taste, if its a mint, something sweet or savory, whatever it may be. By the end of this practice you should feel a sense of calm. This will help you to ground yourself in the present and reorient yourself to what is happening right now (University of New Hampshire). 

I hope this post gave you some free skills you can use to better both your mental and physical well being. I hope you take what you learned and put it into practice. Get connected to our natural environment and re-centered to feel a sense of calm in your lives. 

References 

Chevalier, G, Patel, S, Weiss, L, Chopra, D, and Mills, P (2019, June 15). The Effects of Grounding (Earthing) on Bodyworkers’ Pain and OVerall Quality of Life: A Randomized Controlled Trial. Retrieved 4/20/2023 from https://pubmed.ncbi.nlm.nih.gov/30448083/ 

Menigoz, W, Latz, T, Ely, R, Kamei, C, Melvin, G and Sinatra, D (2020, June). Integrative and Lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Retrieved 4/20/2023 from https://www.sciencedirect.com/science/article/pii/S1550830719305476 

Lockett, E (2019, August 30). Grounding: Exploring Earthing Science and the Benefits behind it. Retrieved 4/20/2023 from https://www.healthline.com/health/grounding 

Brown, R, Chevalier, G, and Hill, M (2015, September 21). Grounding after moderate eccentric contractions reduces muscle damage. Retrieved 4/20/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590684/ 

University of New Hampshire (2023). What is Grounding. Retrieved 4/20/2023 from https://www.unh.edu/pacs/what-grounding 

Want something sweet? Add Raw Honey to your diet

April 6, 2023 

Honey is a natural food product that comes from the nectar of flowers that is created by the honeybee. It is a natural sweetener with a ton of health benefits. Honey is a carbohydrate that also contains amino acids, proteins, organic acids, minerals and vitamins (Rahmin et al, 2014). Honey has all nine essential amino acids These nine essential amino acids are aminos that our body needs and cannot produce on their own. We only receive these through our diet. These amino acids are essential for the functioning of our bodies, especially in the brain. 

A study was conducted on rats to see what effects honey would have on their brain. One group was fed honey for a year and the other was not. After a year, the group that consumed honey had a reduction in overall anxiety. There also appeared to be an increase in memory (Rahmin et al, 2014). Further research has suggested that honey reduces neuroinflammation, it increases learning, memory, and overall cognitive function, as well as protections against neurotoxins (Rahmin et al, 2014). 

Honey has been shown to be a natural antioxidant. This is because of the phytonutrients found in the plant materials honey comes from. This nutrient is found to be antibacterial, antifungal, and immune-boosting. It has also been shown to have anticancer benefits (Goldman, 2022). As discussed above, honey reduces inflammation in the brain. The area it targets is the hippocampus. This is the part of your brain that is associated with memory. This is why honey has been shown to increase memory and overall cognitive performance. These same anti-inflammatory benefits can be seen in the use of honey to soothe a sore throat. Honey has a natural soothing effect that can also be effective for stress management and relaxation. Honey also has probiotics, which are beneficial for a healthy gut.This is essential for mood regulation. Majority of your serotonin is created in your gut, this is your “happy” hormone. 

Some things to be aware of with honey is to not give it to an infant. It can be dangerous to a baby that is 1 year old or younger. To guarantee all the benefits that honey can offer, you have to make sure that it truly is a raw, organic honey. Check the label to see if the ingredients include sweeteners or other artificial ingredients. If these are present, that is not a form of raw honey. Another cool fact about honey is that it does not expire. This is a great food that you can keep around that won’t go bad. So next time you are at your local grocery store, come across the organic food section and pick out a raw honey to try. Add it to your diet and start to see the benefits it brings to your mental health. 

References 

Rahmin, M, Gan, S, and Khalil, I (2014, April 27). Neurological Effects of Honey: Current and Future Prospects. Retrieved 3/28/2023 from Neurological Effects of Honey: Current and Future Prospects – PMC (nih.gov) 

Goldman, R and Clark, C (2023, February 6). 8 Raw Honey benefits for health. Retrieved 3/28/2023 from Raw Honey Benefits and Risks: Healing, Topical Use, Immune Boost (healthline.com) 

Eucalyptus Benefits

Mar 30, 2023

Are you dealing with anxiety and stress in your life? Have you ever considered aromatherapy as a method of coping with this stress and anxiety? You will want to read this post to learn a natural way to help reduce anxiety and stress in your life. 

So what is Eucalyptus? Eucalyptus origins are in Australia. It is actually one of the main food sources of Koala bears. It is a tree that derives from the Myrtle family of tree species. Ancient medicine has used different forms of eucalyptus for medicinal purposes. Eucalyptus comes in various forms from the planet leaves itself, leaves for tea, and an oil form. The oil form is toxic to consume and should be avoided for consumption. The only way you should consume eucalyptus is from dried leaves that are within teas. There are also eucalyptus extracts in cough drops, cough syrups, vapors, body creams, toothpastes and mouthwashes. Eucalyptus has been known to heal wounds and kill fungal infections. It has been found to have substances that kill bacteria (Mount Sinai, 2023). Studies have also confirmed that Eucalyptus reduces inflammation in the body (Nakamura et al, 2020). Inflammation can cause issues with mood regulation and attribute to some mental illnesses. I will be discussing the effects of inflammation on the brain in my upcoming course on Integrative Mental Health. 

One of the main ways that Eucalyptus is used is through aromatherapy. If you are not in tune with what aromatherapy is, it is a complementary and alternative medicine used for pain management, along with helping to manage symptoms of anxiety, depression, insomnia, and stress-related disorders (Kim et al, 2014). The way that an essential oil is used in aromatherapy is either from respiratory inhalation or through the skin with bath salts and oils or by being massaged into the skin (Kim et al, 2014). When a person inhales essential oils, it sends a signal to the brain and the neurotransmitters that regulate mood disorders, depression, and anxiety, which in turn can activate serotonin and dopamine in your body. 

Eucalyptus oil that is used in aromatherapy has anti-inflammatory, antioxidant, and antimicrobial properties (Kim et al, 2014). A study was done with patients that were going into surgery. One group was given Eucalyptus oil to inhale prior to their surgery and the other group was not. The study indicated that the group who inhaled the eucalyptus oil prior to surgery had a reduction in anxiety, a lower heart rate and reduction in blood pressure (Kim et al, 2014). 

Ways you can add essentials into your life to reduce stress is by getting a diffuser that you add water and drops of the oil, it will create a vapor that fills your room with the scent. Another way to integrate essential oils into your life is by lotions and body oils that have the essential oils infused in them. That way you can massage it into your skin and feel the calming effects on your muscles. You also can get roller balls that have the essential oils in them to place on your pulse points. There are also herbal teas that have eucalyptus leaves in them that are safe to drink.

Another great self-care idea is to create a nice warm bath and add bath salts that are infused with essential oils. I like to use the brand Dr. Teals, I have sensitive skin and the occasional eczema outbreak going on and they do not irritate my skin. When you add these bath salts and soak, it creates immediate relaxation. You will feel your muscles relax and your mind go into a state of calm. 

Another way I personally create a spa experience with fresh eucalyptus is by hanging it in the shower from the shower head. This provides not only an aesthetically pleasing visual, it creates the fresh scent of eucalyptus from the oils that are activated by the shower steam. Eucalyptus branches added to your shower experience have been shown to reduce stress and create a sense of calm. It also has been shown by studies to reduce pain and benefit respiratory health. The steam that the eucalyptus creates can also be beneficial to treat sinus congestion and relieving coughs by reducing inflammation and bacteria (Wilson, 2020). You can purchase fresh eucalyptus at your local Trader Joes (that’s where I get it for a few bucks) or a local floral shop. 

So next time you are in need of some self-care or are feeling stressed, look into ways in which you can implement eucalyptus to help! Also, if you feel that you have a health condition or any concerns about using aromatherapy or other forms of eucalyptus, consult with your doctor first. They can help you navigate what is best for you. 

References

Wilson, D (2020, May 11). Hanging Eucalyptus in the Shower. Retrieved 3/21/2023 from https://www.healthline.com/health/eucalyptus-in-shower#_noHeaderPrefixedContent 

Davidson, K (2019, August 7). 7 Impressive Benefits of Eucalyptus Leaves. Retrieved 3/22/2023 from https://www.healthline.com/nutrition/eucalyptus-leaves 

Mount Sinai (2023). Eucalyptus. Retrieved 3/27/2023 from https://www.mountsinai.org/health-library/herb/eucalyptus 

Nakamura, T, Yoshida, N, Yamanoi, Y, Honryo, A, Tomita, H, Kuwabara, H and Kojima, Y (2020, December 20). Eucalyptus oil reduces allergic reactions and suppresses mast cell degranulation by downregulating IgE-FceRI signaling. Retrieved 3/27/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7708995/ 

Kim, K, Seo, H, Min, S, Park, M, and Seol, G (2014, June 16). The Effect of 1,8-Cineole Inhalation on Preoperative Anxiety: A Randomized Clinical Trial. Retrieved 3/29/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4083598/

Mar 27, 2023

By: Haley Hunt

Exercise. Physicians around the globe recommend and encourage us to get in at least 30 minutes of it at least 5 days out of the week, but why is it so highly recommended by leading medical professionals?

Physical activity and exercise has a wide range of physical benefits, such as:

• Reducing the risk of Heart Disease and Stroke
• Lowering Cholesterol (Low Density Lipoprotein)
• Reducing the risk of Type 2 Diabetes
• Improving bone health
• Maintaining a healthy weight to prevent obesity
• Reducing blood pressure

All of these factors will be improved if I moderately exercise most days for 30 minutes?? Sign me up! You would think that most individuals would think of this as a no brainer. However, in the United States, the CDC (2020) noted Heart Disease as the number one cause of death with 697,000 people dying from this disease in the year 2020. Heart Disease has been the leading cause of death within the United States since the year 1950 (WOW!). Physical inactivity, obesity, uncontrolled blood pressure, and high cholesterol are all factors that put someone at an increased risk from being diagnosed with Heart Disease. 

Do any of those factors look familiar? Yep! All of these can be prevented or kept under control with the help of exercise! It’s important to speak to your health professional to figure out how many days of the week you should exercise and the duration of your activity. Many other factors can play a role in the development of Heart Disease such as diet, genetics, smoking, toxic stress, etc. However, physical activity has been proven to significantly lower the risk and increase protection from getting Heart Disease (Tian & Meng, 2019). Exercise also allows us to reap the physical benefits of reaching a healthy weight, feeling better, living longer, and being able to keep up with the demands of our daily lives, careers, children, and loved ones. Now, let’s talk about mental health…

What about the mental health benefits of exercise?

We’ve talked about the plethora of physical benefits that we can get from exercise, but the mental benefits are equally as important. ENDORPHINS! If you’ve ever finished a workout, you know the feeling that endorphins provide. This euphoric feeling doesn’t happen by chance, but rather our brain is releasing these neurotransmitters in response to the exercise in order to minimize our feeling of pain. Endorphins bind to the same receptors in our brain that some pain medications would bind to (Bruce, 2022). This release of endorphins is extremely energizing and has a positive effect on our mood. Other mental health benefits of exercise include: 

• Stress reduction
• Improved confidence and self-esteem
• Improved sleep
• Enhances memory and focus
• Increased motivation

Approximately 13% of Americans 18 years and older regularly took an Antidepressant medication in the year 2018 (Bruce & Gu, 2020). This number, along with the Depression epidemic, is on the rise. There are many factors that can play a role in this increase such as the destigmatization of mental illness, increase in stress, and decrease in social contact due to the COVID-19 pandemic and internet usage. However, recent research has shown that exercise can provide equally as beneficial effects as Antidepressant medication for mild to moderate Depression. A review of research on this effect conducted by Singh et al. (2023) showed that all forms of physical activity studied (aerobic exercise, strength-training, and mixed mode) were effective at managing and improving symptoms of Depression and Anxiety across numerous populations. Moderate to high intensity exercise had the largest benefit on Depression because the intensity is what led to stimulation of neurological and hormonal changes associated with a decrease in Depression such as the increased availability of Serotonin (happy hormone). Strength-training was most effective in decreasing Depressive symptoms, while yoga was most effective in decreasing Anxiety symptoms. 

This research provides new findings that significantly improve the field of integrative medicine that aims to combine conventional therapies (medical treatment) and lifestyle changes in order to holistically heal the client’s mind and body. We will have new courses coming soon that will provide an in-depth look at different aspects of integrative mental health! 

Exercise can look different for everyone! Whether you walk or run, lift weights or climb mountains, play tennis or kickbox, there are many unique ways to integrate exercise into our lifestyles! 

References

Brody, D. J. & Gu, Q. (2020, September). Antidepressant Use Among Adults: United States, 2015–2018. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db377-H.pdf

Bruce, D. F. (2022, April 1). Exercise and Depression. WebMD. https://www.webmd.com/depression/guide/exercise-depression#:~:text=When%20you%20exercise%2C%20your%20body,similar%20to%20that%20of%20morphine.

CDC. (2022, October 14). Heart Disease Facts. https://www.cdc.gov/heartdisease/facts.htm#:~:text=Coronary%20Artery%20Disease,-Coronary%20heart%20disease&text=About%2020.1%20million%20adults%20age,have%20CAD%20(about%207.2%25).

Singh, B., Olds. T., Curtis, R., Dumuid, D., Virgara, R., Watson, A.,…Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2022-106195

Tian, D. &, Meng, J. (2019). Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxidative Medicine and Cellular Longevity. https://doi.org/10.1155/2019/3756750. PMID: 31093312; PMCID: PMC6481017.

Leafy Greens for Cognitive Function

Mar 16, 2023

Leafy greens have been linked to better cognitive function and memory. There was a study published in 2018 by the American Academy of Neurology that looked at 960 participants ages 58-99 years old. They had various assessment tools and questionnaires to determine the variables for their study. What they found was the individuals with the highest daily intake of greens, which averaged 1.3 servings daily, their cognitive decline was slowed. It was the equivalent of 11 years younger. These results concluded that if you consume a daily serving of greens, which is 2 cups, “and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging” (Morris et al, 2018). 

Leafy greens that are packed with nutrients like vitamin K, lutein, folate, and beta carotene that help with cognitive function are kale, broccoli, spinach, collards (Harvard Health). Some other nutritious greens options are romaine lettuce, chard, bok choy, and arugula to list a few more options. 

Folate is a vitamin found in leafy greens, some fruits, nuts and seeds. It is the natural form of vitamin B9. Folate has been found to help with mood disorders like depression and bipolar. It also has had positive impacts on schizophrenia and chronic fatigue. As well as the onset of dementia (Naidoo, 2021). Folate also benefits neurotransmitter function that controls your mood. Leafy greens also benefit your gut health since they are a source of fiber. This is important for reduction of inflammation in the body, nutrient absorption and overall mood regulation in your brain. 

As you can see, leafy greens are essential for cognitive functioning! I hope this can inspire you to get your daily dose of greens. I provided a recipe below to make yourself a green drink for St. Patrick’s day! 

References 

Morris, M, Wang, Y, Barnes, L, Bennett, D, Dawson-Huges, B and Boothm, S (2018, January 16). Nutrients and bioactives in green leafy vegetables and cognitive decline. Retrieved 3/15/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772164/ 

Harvard Health Publishing (2021, March 6). Food linked to better brain power. Retrieved 3/15/2023 from https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower 

Naidoo, U (2021, August 27). Leafy Greens: The Ultimate Brain Food. Retrieved 3/15/2023 from https://www.crossfit.com/essentials/leafy-greens-the-ultimate-brain-food  

Daylight Savings & Mental Health

Mar 13, 2023

As many of you know, daylight savings time is the second Sunday of March each year, we also experience daylight savings in November. Since daylight savings just occurred, I was wondering what effects this has on our mental health? 

First I wondered why we have daylight savings. Most research suggests that the origin of daylight savings time occurred during World War 1. It was created to take advantage of natural life and limit fuel usage on electricity. The Uniform Time Act of 1966 created the official standard use of daylight savings time in the United States. There have been changes over the years to when the times change and for how long. 

Now how are we affected? Research suggests the Spring-time daylight savings has more effects on us then fall time. The people most affected are people with early start times, night owls, and adolescents. Our cells track time and this disturbance of the circadian rhythm (our internal clock) causes overall stress within our mind, which creates sleep disturbances, disorientation and memory loss (Takahashi, 2020). There are short term increases in stroke, depression, and surprisingly fatal car accidents. With the circadian rhythm being disrupted, sleep duration and quality worsen after the Spring daylight savings and this can affect performance and productivity (Johnson & Malow, 2022). 

I think it is safe to say that during these transitions of switches in time it is important to take time out for self-care so you can let your mind and body transition to the changes smoothly. Also don’t be hard on yourself if you are feeling less productive or have less energy, you can blame it on daylight savings time changes. 

References 

Johnson, K and Malow, B (2022, September 30th). Daylight Savings Time: Neurological and Neuropsychological Implications. Retrieved 3/6/2023 from https://link.springer.com/article/10.1007/s40675-022-00229-2 

Ahmed, S (2022, March 15th). Why and when the US started changing the clock. Retrieved 3/6/2023 from https://www.cnn.com/2022/03/15/us/daylight-saving-time-history-trnd/index.html 

Takahashi, J (2020, October 29). Why daylight savings might be bad for your brain health. Retrieved 3/6/2023 from https://utswmed.org/medblog/daylight-saving-time-sleep-health/ 

Seasonal Depression

What is seasonal depression?

Seasonal depression is actually not a unique diagnosis from Major Depressive Disorder, it actually is its own criteria for depression that has seasonal patterns (Melrose, 2015). The diagnosis is referred to as Seasonal Affective Disorder or SAD. Some commonalities with SAD are that there is a depressed period in the seasons of Fall and Winter. Whereas in the Spring and Summer the symptoms of depression do not appear or as harshly as it does in the Fall and Winter months (Sher, 2000). The changes in season can affect mood, appetite, food choices, sleep, among other things. There may also be a change in socialization, meaning a person may become less social and withdrawn during the colder months (Sher, 2000). 

What makes someone more susceptible to SAD?

Living in climates where parts of the year there is a decrease in sunlight. When there is a lack of sunlight it can create an alteration in the concentration of essential hormones like melatonin and serotonin levels (Munir & Abbas, 2022). Due to the lack of sunlight in winter months serotonin levels in the body can become deficient. Serotonin helps to regulate mood. It needs Vitamin D to help activate the hormone (Munir & Abbas, 2022). 

There also becomes an increased level of melatonin in the body when there is a lack of sunlight. Melatonin is a hormone that helps to create relaxation, fatigue, and ultimately helps you sleep. 

Women and Elderly populations are more susceptible to developing SAD due to a higher lack of inactivity. It also has been found that populations living at higher altitudes experience higher levels of SAD (Munir & Abbas, 2022). 

What are treatment options?

There are a variety of treatment options for SAD. I would first talk to your doctor before pursuing any treatment options for SAD so you can find out which would work best for you. One of the most effective treatment options is light therapy. Dr. Sawchuck, a psychologist from the Mayo clinic suggests using a 10,000-lux light box or lamp within the first hour of waking up for 20-minutes (Howland, 2022). Light therapy has been known to provide a person with a better mood and sleep. It overall eases the symptoms of SAD. Dr. Sawchuck suggests continuing light therapy into the spring or until symptoms ease up (Howland, 2022). 

Other effective forms of treatment are increasing exercise or movement. This can increase levels of endorphins in the body (happy hormones). Another way to increase endorphins is through meditation. 

Increasing vitamin D is also a way to help treat SAD. Either through a supplement (which I would talk to your doctor about) or a nice hike outside when the sun is out, if it isn’t too cold. There are other treatments for SAD by prescription antidepressants and hormone therapy that again would be something to figure out between you and your doctor. 

References 

Sher, L (2000, January). Seasonal Affective Disorder and seasonality: A review. Retrieved 2/22/2023 from https://jdc.jefferson.edu/cgi/viewcontent.cgi?article=1421&context=jeffjpsychiatry

Melrose, S (2015, November 25). Seasonal Affective Disorder: An overview of assessment and treatment approaches. Retrieved 2/22/2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/

Munir, S and Abbas, M (2022, March 26). Seasonal depressive disorder. Retrieved 2/22/2023 from https://www.ncbi.nlm.nih.gov/books/NBK568745/ 

Howland, J (2022, December 7). Mayo Clinic Minute: Light therapy can help with seasonal affective disorder. Retrieved 2/22/2023 from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-light-therapy-can-help-with-seasonal-affective-disorder/