How does what I eat and drink affect my mental health?

The foods you eat and what you drink can have a direct effect on your energy levels and mood. Researchers think that eating healthier foods can have a positive effect on your mood.1

• Getting the right balance of nutrients, including enough fiber and water, can help your mood stay stable. Sugary, processed foods increase your blood sugar and then make you feel tired and irritable when your blood sugar levels drop.
• Some vitamins and minerals may help with the symptoms of depression. Experts are researching how a lack of some nutrients is linked to depression in new mothers. These include selenium, omega-3 fatty acids, folate, vitamin B12, calcium, iron, and zinc.2
• Drinking too much alcohol can lead to mental and physical health problems.
• Drinks with caffeine can make it harder for you to sleep, which can make some mental health conditions worse. Also, drinking caffeine regularly and then suddenly stopping can cause caffeine withdrawal, which can make you irritable and give you headaches.3 Don’t have drinks with caffeine within 5 hours of going to sleep.

Eating nutritious foods may not cure a mental health condition, but eating healthy is a good way to start feeling better. Ask your doctor or nurse for more information about the right foods to eat to help keep your mind and body healthy. You can also visit one of these sites for healthy and free recipe ideas and meal plans:

• Delicious Heart Healthy Recipes from the U.S. Department of Health and Human Services (HHS)
• What’s Cooking? USDA Mixing Bowl from the U.S. Department of Agriculture
• Eat Well on $4/Day: Good and Cheap by Leanne Brown

How does physical activity affect my mental health?

Physical activity can help your mental health in several ways:

• Aerobic exercise can boost your mood. Your body makes certain chemicals, called endorphins, during and after your workout. Endorphins relieve stress and make you feel calmer.
• Getting physical activity during the day can make it easier to sleep at night.4 Creating a routine can help you stay motivated and build a habit of getting regular physical activity.5
• Physical activity may help with depression and anxiety symptoms.6 Studies show that regular aerobic exercise boosts your mood and lowers anxiety and depression.7
• Physical activity may help slow or stop weight gain, which is a common side effect of some medicines used to treat mental health conditions.

Regular physical activity can benefit your health over the long term. Getting active every day (at least 30 minutes a day of moderate-intensity aerobic activity, like brisk walking) helps maintain your health. All Americans should also do strengthening exercises at least 2 days a week to build and maintain muscles.8 Your doctor or nurse may recommend exercise in addition to taking medicine and getting counseling for mental health conditions.

Learn more about how to be active for health.

How does aging affect my mental health?

As you age, your body and brain change. These changes can affect your physical and mental health. Older women may face more stressful living or financial situations than men do, because women live longer on average. They may also have spent more time staying home to raise children or care for loved ones instead of working outside of the home.

In the years leading up to menopause (perimenopause), women may experience shifts in mood because of hormone changes. They may also experience hot flashes, problems sleeping, and other symptoms that can make it harder to deal with stress or other life changes.

Learn more about how aging and menopause affect your mental health.

How does my physical health affect my mental health?

People who are not physically healthy may have trouble staying mentally healthy. People living with chronic (long-term) health problems such as diabetes and heart disease are often more likely to have higher stress levels, depression, and anxiety.9 Researchers are not sure which problems happen first, but many people have a chronic disease and a mental health condition. Having a chronic disease does not always mean you will have a mental health condition, but if you are struggling with both, know that you are not alone. Support groups and health care professionals can help. Healthy habits, like eating healthy and getting exercise, that help improve many chronic diseases may also help improve mental health conditions.

How does smoking, drinking alcohol, or misusing drugs affect mental health?

The chemicals in tobacco and alcohol can change the chemicals in your brain, making you more likely to feel depressed or anxious.10,11 People with mental health conditions are also more likely to smoke and drink alcohol.

Using illegal drugs, or misusing prescription drugs, is also linked to mental health conditions. Researchers are not sure whether drugs can cause mental health conditions, whether mental health conditions cause addiction, or whether both are linked to another health problem. People who have experienced trauma, whether physical or emotional (or both), are more likely to misuse drugs and alcohol.

• Get tips for women about quitting smoking at women.smokefree.gov.
• Learn more about how alcohol and other substances are related to mental health conditions.

How do traumatic or negative childhood events affect mental health?

Two out of every 3 women have experienced at least one serious traumatic or negative event during childhood, increasing their risk of adult health problems, including mental health conditions.12

• Traumatic events can include physical or sexual abuse, neglect, bullying, neighborhood violence, natural disasters, terrorism, and war. While many people in the United States experience at least one traumatic event in their lifetime, most don’t suffer long-term problems as a result.
• Negative events during childhood can include abuse (physical, emotional, verbal, or sexual), neglect, or a problem with an adult in the home, such as seeing domestic violence or having a caregiver go to prison. The more negative childhood events you have experienced, the higher your risk of a serious health problem as an adult. Learn more about negative (adverse) childhood events.

Women are more likely than men to experience certain types of trauma, such as sexual abuse or assault, and are at higher risk of developing a mental health condition.

What else can affect my mental health?

Mental health conditions affect women of all races and ethnicities. But your environment — where and how you live — can have an effect on your mental health. Women who grew up in poverty or who live in poverty as adults and women in a sexual minority (such as women who identify as lesbian or bisexual) may be more likely to experience mental health conditions, such as depression.13

• Some studies show that children who grow up in poverty can have a higher risk of developing certain mental health conditions, including depression and post—traumatic stress disorder, as adults.14
• Children who witness domestic violence (also called intimate partner violence) are more likely to develop mental health conditions, such as depression and anxiety, as adults. Learn more about the effects of domestic violence on children.15
• Lesbians and bisexual women are at higher risk of mood and anxiety disorders than heterosexual women.16

Do past or current difficulties in life mean I’ll develop a mental health condition?

No. Many people experience major stress in life, including poverty, unemployment, trauma, abuse, family difficulties, or chronic health problems. Experiencing these stressful situations does not mean you will definitely develop a mental health condition. But if you do experience serious, stressful situations and develop a mental health condition, know that it is not your fault. You can get help and treatment for mental health conditions.

Learning ways to manage stress and reaching out for help when you need it can help you protect your mental health. Learn more about steps you can take to protect your mental health.

Sources

1. Bodnar, L.M., Wisner, K.L. (2005). Nutrition and Depression: Implications for Improving Mental Health Among Childbearing-Aged Women. Biological Psychiatry; 58(9): 679–685.
2. Leung, B.M.Y., Kaplan, B.J., Field, C.J., Tough, S., Eliasziw, E., Fajer Gomez, M., et al. (2013). Prenatal micronutrient supplementation and postpartum depressive symptoms in a pregnancy cohort. BMC Pregnancy Childbirth; 13: 2.
3. American Psychiatric Association. (2013). Caffeine withdrawal. In: Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Arlington, VA: American Psychiatric Association.
4. Otto, M.W., Smits, J.A.J. (2011). Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being. Cambridge, MA: Oxford University Press.
5. Substance Abuse and Mental Health Services Administration. (2016). Creating a Healthier Life: A Step-by-Step Guide to Wellness (PDF, 387 KB). HHS Publication No. SMA 16-4958. Rockville, MD: Substance Abuse and Mental Health Services Administration.
6. Mota-Pereira, J., Silverio, J., Carvalho, S., Ribeiro, J.C., Fonte, D., Ramos. J. (2011). Moderate exercise improves depression parameters in treatment-resistant patients with major depressive disorder. Journal of Psychiatric Research; 45(8): 1005–1011.
7. DiLorenzo, T.M., Bargman, E.P., Stucky-Ropp, R., Brassington, G.S., Frensch, P.A., LaFontaine, T. (1999). Long-Term Effects of Aerobic Exercise on Psychological Outcomes. Preventive Medicine; 28(1): 75–85.
8. U.S. Department of Health and Human Services. (2008). Physical Activity Guidelines for Americans.
9. Turner, J., Kelly, B. (2000). Emotional dimensions of chronic disease. The Western Journal of Medicine; 172(2): 124–128.
10. Shivani, R., Goldsmith, J.R., Anthenelli, R.M. (2002). Alcoholism and Psychiatric Disorders. Bethesda, MD: National Institute on Alcohol Abuse and Alcoholism.
11. Weir, K. (2013). Smoking and mental illness. American Psychological Association; 44(6). Print version: page 36.
12. Centers for Disease Control and Prevention (CDC), Kaiser Permanente. (2016). About the CDC-Kaiser ACE Study. Atlanta, GA: CDC.
13. Brody, D.J., Pratt, L.A., Hughes, J. (2018). Prevalence of depression among adults aged 20 and over: United States, 2013–2016. NCHS Data Brief, no 303. Hyattsville, MD: National Center for Health Statistics.
14. Nikulina, V., Widom, C.S., Czaja, S. (2011). The Role of Childhood Neglect and Childhood Poverty in Predicting Mental Health, Academic Achievement and Crime in Adulthood. American Journal of Community Psychology; 48(3–4): 309–321.
15. Monnat, S.M., Chandler, R.F. (2015). Long Term Physical Health Consequences of Adverse Childhood Experiences. Sociology Quarterly; 56(4): 723–752.
16. Bostwick, W.B., Boyd, C.J., Hughes, T.L., McCabe, S.E. (2010). Dimensions of Sexual Orientation and the Prevalence of Mood and Anxiety Disorders in the United States. American Journal of Public Health; 100(3): 468–475.

This content is provided by the Office on Women’s Health.

Read the original posting here:

https://my.kgalifeservices.com/categories/physical-wellbeing/subcategories/nutrition/articles/steps-to-good-mental-health

The COVID-19 pandemic has changed our lives.  Many of our normal activities have been disrupted.  Some of us are unemployed or furloughed.  Restaurants, malls and gyms have closed.  We may be working from home, sitting at our desk at the computer or on the phone for long hours.  Or maybe we are sitting on the couch watching TV hour after hour.

There are activities that can be done while at home and sheltering in place that are healthy for you.  Regular exercise, eating a nutritious diet, and getting enough sleep are a few of them. Stretching is another activity that can be incorporated into a healthy lifestyle.

Stretching keeps muscles flexible.  It is a vital link between a sedentary and active life, as it helps prepare the body for movement. Stretching should be done before and after a workout.  It can also be done anytime of day, and should feel good, not stressful.

Since each of us are unique individuals, stretching should be tailored to our individual body type and musculature.  The focus is to reduce muscular tension and to promote freer movement.

Some yoga poses are a great way to start stretching.  Here are some poses to begin your yoga journey.  The instructions to these yoga poses came from Prevention Magazine, www.prevention.com.

Cat/Cow Pose:

How to do it: Start in the tabletop position with your hands beneath your shoulders and your knees beneath you hips. Your spine and head will begin in a neutral position. Inhale. Exhale and enter cat: Round your spine to the ceiling and gently release your head toward the floor. Inhale and enter cow: Lift your chest, head and butt to the ceiling and be careful not to over strain the neck. Instead of holding each pose for 5 to 10 breaths, oscillate between these two positions 5 to 10 times going at your own pace.

Modifications: If you are experiencing wrist pain, you can do these positions from your forearms. For achy knees, a folded pillow can add some cushion. And if your neck is bothering you, keep your neck in a neutral position throughout the movements.

Childs Pose:

How to do it: Start in a tabletop position. Touch your big toes together. Then sit back on your heels and put your torso on your thighs. Place your arms straight in front of you with your palms facing the floor.

Modifications: If it’s painful for you to sit over your heels, fold a blanket or towel and place it in between the back of your thighs and calves.

Seated Forward Bend:

How to do it: Sit on your mat with your legs straight in front of you. Keep your hands on the ground by your hips as you actively press your heels forward and descend your thighs into the floor. Take a deep inhale. As you exhale, lean forward from the hip joints. If you can, you can grab your big toes or the outside of your feet. Never force your body to go too far. Just observe where your body is at today.

Modifications: For added support in this pose, place a folded blanket under your butt. If your hamstrings are tight, loop a strap around your feet instead of trying to reach for them. If you are really tight, roll up a blanket and place them under your knees.

 

This is an unprecedented time in our lives. We are being told to stay 6 feet away from each other and to “shelter in place”. Only essential workers are allowed to work; we are being encouraged to wear masks and gloves when we leave our homes. Stress manifests itself in different ways and this is an extraordinary stressful time now. Self-care techniques can help. Here are some basic guidelines to self-care. Using these self-care techniques can have an incredible effect on overall health. They are simple, easy and perhaps even fun!

Take time for yourself. Breathe. Calm your mind. Sit quietly and listen to your breath. Scan your body, and try to release any tension that you may feel. Pay attention to any tight spots, and try to breathe into that spot. Focus on your breath. If your mind starts to wander, bring your focus back to your breath. Get out and move during this pandemic. Walk outside and enjoy the fresh air and spring weather.

If you are working from home these days, you may find yourself glued to your computer or phone. Remember to take breaks. If you are doing a lot of sitting at a computer, remember that posture matters. Before you start typing, stretch and flex the muscles in your fingers, hands, and forearms. Keep the hands over the keyboard in a neutral position. Feet should be flat on the floor with the knees bent at a ninety-degree angle to avoid any back strain. Pay attention to the placement of your hands on the keyboard. Only a slight pressure is required to type; pushing down hard on the keys can increase your chance of injury. Remember to stretch your fingers and hands when you are finished typing.

While we are indoors and “sheltering in place”, we can take the time to recommit to our own personal health and well being. Getting enough sleep, eating a Nutritious diet and getting enough exercise are the building blocks of a healthy lifestyle. Incorporating self-care techniques to your daily routine adds another dimension to your healthy lifestyle.

Most of us suffer back pain at some point in our lives. In fact, it’s one of the most common reasons people go to the doctor. Many of us also probably reach for medication. Now, new guidelines from the American College of Physicians say try exercise, yoga, or massage first. Read the NPR article here…

The use of technology in daily activities is becoming more and more popular. With the use of smart phones, tablets, and computers, more physical ailments are occurring.

One such ailment is selfie elbow. This is a type of tendinitis similar to “tennis elbow”. The discomfort and pain is caused by inflammation in the tendons that run along the arm from the hand to the elbow. The position that one takes when taking a selfie comprises the body. The arm extends out, holding the phone and with that same arm, grips the phone to take the picture. This is not a position our bodies are designed to do.

Some signs and symptoms associated with selfie elbow:

– pain, possibly tenderness, at the outer area of the elbow.
– weaker than usual grip strength.
– pain- perhaps discomfort that may travel from the elbow down to the forearm, into the wrists and hands.
– pain in the dominant selfie taking arm.

Reducing selfie picture taking can help decrease the symptoms of selfie elbow.
Icing the area may help decrease the inflammation Massage can also help reduce the discomfort associated with selfie elbow.