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Wellness

Top Four Effects of Exercise on Psychological Wellness
  • April 30, 2022
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Believe it or not, exercise is as beneficial for your physical body as it is for maintaining psychological wellness. Several people are familiar with the physical benefits of exercise like weight loss, and increased flexibility/range of motion, including therapy for many illnesses. 

However, recent studies reveal that exercise is vital for psychological wellness and overall mental health. Whether you are a fan of aerobics, weight training, or mind-body exercises like pilates and yoga, this blog post will enlighten you on the mental health benefits of exercise. Now, let’s get started! 

Exercise reduces your anxiety and stress levels

Regular exercise offers one of the most effective ways to deal with stress and anxiety by putting you in high spirits. It creates an emotional buffering system that decreases your response to physical and emotional stressors. The elevated heart rate, sweating, and fast breathing associated with exercise mirror your natural stress response. The difference is in the dominant hormones and neurochemicals. 

While stress and anxiety-inducing situations cause the release of epinephrine, exercise stimulates the release of norepinephrine. In other words, exercise adds to your psychological wellness by counteracting stress agents biochemically.  

It helps psychological wellness by improving your sleep and energy levels

Better sleep is the end product of the stress-reducing effect of exercise. Regular night sleep is highly recommended for proper cognitive skills. Hence the relationship between exercise and better quality of sleep. Also, people who are unable to get some shuteye are prone to several cardiovascular diseases like high blood pressure. 

Exercise raises the body temperature to stimulate a resultant cooldown relaxing effect. However, you should beware of exercising close to your bedtime as it can have the opposite effect and keep you awake for much longer. 

Exercise contributes to your psychological wellness by building a sharper memory

The brain is one organ that runs on increased oxygen supplies. When you engage in exercise, your heart pumps more blood, thus enriching your brain’s supply of nutrients and dissolved solute materials. 

Also, the increased blood supply invariably means increased oxygen supply. The reason is that the red blood cells are the oxygen-carrying component of the blood. The mental health benefits of exercise include but are not limited to improved memory, concentration, creativity, and relaxation. 

It balances your mood and boosts your self-esteem Wellness

If you’ve been having mood swings, exercise can be an excellent mood stabilizer the reason is that the brain produces a feel-good hormone called endorphins after exercise. Endorphins also trigger the release of oxytocin and together create the uplifting mood you feel after exercise. 

It is also the reason behind the runner’s high or yogi’s calm you feel after each practice, leading to psychological wellness. 

Studies show that people who engage in regular exercise are less likely to exhibit aggressive and passive-aggressive responses. 

Additionally, exercise bolsters your self-confidence levels. Essentially, you feel good about your creative abilities to move your body at will and perform incredible actions. Since exercise helps with weight loss and management, you are less likely to worry about your body image because of exercise— Talk about psychological wellness!

Bottom Line

There is no overstating the relevance of exercise. Hopefully, this blog post succeeds in exposing you to the benefits of exercise for maintaining psychological wellness besides its physical benefit. 

 

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Two seniors on a stroll

How to maintain your mental health as a Senior
  • February 14, 2022
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Maintaining golden-age health and vitality can be pretty challenging. Even more, your mental health, especially as more and more seniors suffer from degenerative diseases like Alzheimer’s, muscle dystrophy, etc.

Nonetheless, taking care of your mental well-being in your golden age can be fun and less burdensome if you know the right tips. This blog post will enlighten you with four essential tips for maintaining your mental health as a senior. So read on to learn more!

  • Eat more golden-age friendly foods

Good nutrition is essential for maintaining overall health, your mind inclusive. The reason is that your brain needs energy from food to function effectively. Essentially, your brain derives its primary nutrients from glucose, a metabolic byproduct of carbohydrate digestion. As a result, your diet should include whole grains, fruits, vegetables, fish, lean meat, and healthy fats.

Additionally, you should avoid highly processed foods and trans fats as you age. The idea is to eat more natural foods for a healthy mind while in your golden years.

  • Stay properly hydrated

Your body is made up of 75% water. Also, it would help if you had more water and fluids in your system to maintain your inner transport or circulation. When poorly hydrated, you predispose your brain to shock, leading to a coma. It helps to know that your mind is an integral part of your body. Your mind is what makes you, you. 

Suppose you find plain water unpalatable. There are other ways to spice up your drinking water so that you’re more motivated to drink more. You can add fruit slices to flavor your water. Alternatively, you can consume more tea and eat more citrus fruits. That way, you’re indirectly hydrating without dealing with the bland taste of plain water. 

  • Keep your mind engaged in your golden years.

Usually, your mind is the first recipient of the golden-age call. A big part of enjoying your golden years is when your mind remains active. As a result, you should get into the habit of learning. Read books, watch worthwhile videos, learn a skill, a game, etc. For example, if you like music, you could play an instrument. 

The more new things you know, the more neurons your brain develops through a process called neuroplasticity. This way, you keep your mind young and sharp. So join that chess club today!

Alternatively, you can engage in helpful conversations with others and maintain an active social life. What’s more? Several young people will be interested in learning from your life’s story.

  • Get adequate golden-age physical exercise.

Physical exercise is not exclusive to professional athletes and younger people who want to look sexy. Exercise is beneficial to everyone regardless of their age. As a result, getting older doesn’t stop you from getting adequate training. 

Additionally, you should engage more in golden-age exercise to ward off bone diseases, like arthritis and other golden-age-related diseases. Exercise also puts you in a great mood because it lifts your spirit. Several methods exist for seniors to get plenty of exercise like walking, cycling, swimming, yoga, dancing, etc. 

Conclusion

Getting older is both a privilege and a blessing. As a result, a sharp mind will assist you in looking back through life and passing on your wisdom and experiences to the younger generation. While there are other methods to keep your mind sharp as you age, we hope this article gives you an excellent head start.

 

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Pregnancy

Tips for improving mental wellbeing during pregnancy
  • January 21, 2022
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Many expectant mothers experience pregnancy blues which significantly affect their mental wellbeing. The reasons for the emotional roller coaster when expecting is not specific. However, there are effective strategies that you can apply to keep you upbeat during pregnancy.  

Whether it is your first pregnancy or not, there is no telling how your body and mind respond to this significant physiological change. As a result, this blog post will enlighten you on the top tips to improve your mental wellbeing during pregnancy. Here they are:

Never underestimate the efficacy of support

Everyone needs a support system, especially when you feel you can’t hold it all together. While the prenatal hormones might sometimes wreak havoc on your emotions, support groups help walk you through it. You can associate with other expectant mothers to talk about their journeys. 

Additionally, have your family close. The love and support of your partner and loved ones are always comforting. Essentially, having someone or people to talk to is all you need to build the right support system. 

Practice healthy eating for better mental wellbeing

During pregnancy, your body’s dietary needs increase. As a result, you may experience increased cravings. However, it is essential to pay attention to the foods you consume. Eat more foods the earth naturally provides and cut down on fast foods or processed foods.

Sure, there will be those days when you have a violent ice cream or cake craving. However, while it’s okay to indulge occasionally, you should be careful not to make a habit of it. You could check in with your nutritionist to work on meal plans so that your body is getting the required nutrition to care for the baby.

Get plenty of rest

Several women suffer from increased blood pressure during pregnancy because the body is pretty vulnerable at this time. However, knowing how to deal with stress is essential for your prenatal mental health. Also, whether or not you are working-class, women tend to overdo it–with career and home management. As a result, getting plenty of rest is critical to securing your mental and emotional wellbeing during pregnancy.

Generally, doctors recommend adequate sleep for the expectant mother and may sometimes place you on bed rest if things get out of hand. Alternatively, you can also engage in other activities like meditation, mindfulness, or reading to help you relax. The whole idea is to, as much as possible, slow down your heart rate and put you in that restful state of being. 

Boost your mental wellbeing by staying physically active

Physical exercise is another pregnancy essential to improve your mental health. The reason is that exercise helps release the feel-good hormones, which act as powerful natural antidepressants. Yes, pregnant women need exercise too! You can engage in prenatal yoga, swimming, dancing, and even light running. Whatever exercise strategy you choose to follow, always check in with your health care professional before beginning. 

Medical health helps your prenatal mental wellbeing

You will most likely give birth in the hospital under the careful supervision of a healthcare professional. As a result, it is vital to get registered in a hospital or health center when you realize that you are expecting. That way, you have access to antenatal classes and medication which you should never skip.

Final thought

Although pregnancy can be stressful, it doesn’t have to be for you if you actively take steps to secure your mental wellbeing. Before making any lifestyle changes, talk to your healthcare professional, as pregnancy is a highly delicate stage in life.

 

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mental health

Top Five Tips to Improve Your Mental Health
  • November 30, 2021
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 Tips to Improve Your Mental health

In today’s fast-paced society, a formidable headspace- mental health is an asset. According to the world health organization, health is not just the absence of disease but a complete physical, psychological and social wellbeing. Therefore, your mental health constitutes a significant aspect of your overall health as an individual and should be taken seriously. This blog post will expose you to the top five tips to help you improve your mental health to boost your general health and wellbeing. Therefore, if you seek tips to lead a more prosperous, fuller life by enhancing your mental health, keep reading to learn more.

What is mental health?

Mental health is the overall wellbeing of the emotional, psychological and social faculties of the human mind. Essentially, it involves how well human beings can perceive and relate to existence’s physical and abstract aspects.

Why should you care about your mental health?

Sometimes, physical illness might not be the least of your problems, which is why psychosomatic diseases are real. Essentially, the mind can affect the health and functionality of the body gravely. As a result, it is essential to care about your mental health, mainly to prevent stress-induced illnesses. Therefore, well-managed mental health status is critical to the general functionality of the individual.  Now that you know the benefits of caring about your mental health, here are five top tips to help you improve your headspace.

Five Top Tips to improve your mental health

Build and maintain healthy relationships

You don’t necessarily need to lead an active social life to make your mental wellbeing. All that is required is to connect with people, share ideas and experiences, and live life. Also, it is pointless to attempt to use technology to replace human interaction.

Engage in physical activities

The human body is designed to move. As a result, engaging in a healthy dose of physical exercise does more than keeping the excess weight away. It stimulates the production of feel-good hormones for a better mood. As a bonus, it boosts our self-esteem.

Learn new things or build new skills

Nothing improves the mind like learning. Whether it is a new skill, a language, or a professional course, the mind always wants to be engaged. Additionally, you will feel good about yourself with your newly acquired skills.

Practice mindfulness

Mindfulness is the practice of being in the present moment as you navigate through life. The benefit of mindfulness cannot be over-emphasized as its effect on the mind is massive. You can ward off elevated blood pressure and maintain a good mood for a clearer headspace by practicing mindfulness. There are many ways to practice mindfulness besides regular meditation, and the internet is replete with such information to get you started.

Learn how to give to others

Practicing kindness by giving to others is essential for your mental health. It does more than elevate your self-esteem by also keeping those around you happy. Thanksgiving is a great time to practice the act of gift-giving, likewise other festive days. The world will be a lot better with a little bit of kindness and compassion.

Final Thought

Mental health is an individual need. As a result, it is up to you to safeguard your headspace for health and happiness, no matter what. That way, you can enjoy the best part of living. We hope that this article has helped guide you in your pursuit of better mental health.  

 If you need to talk to someone, please don’t hesitate to contact us. 

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vitamin d and mental health

Vitamin D and Mental Health
  • July 22, 2021
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Why Everyone is Craving Vitamin D 

Most people understand the importance of consuming various vitamins; however, many people are not getting enough Vitamin D and it can affect their mental health. This vitamin is called the sunshine vitamin because most people can get what they need directly from the sun. The body produces Vitamin D from sunlight. Numerous people do not get enough sunlight on a regular basis, so luckily it is also available by consuming certain things. Vitamin D deficiency is becoming more apparent because people are spending way more time inside. Some people also choose to take supplements with the vitamin in it.

Why Vitamin D

Most people instantly associate Vitamin D with bone health; however Vitamin D does so much more. There are several processes that Vitamin D helps in. One of the most important functions of the vitamin is the regulation of the absorption of phosphorous and calcium. It also helps with immune system function. It is imperative for healthy bones and teeth. It also helps to combat certain diseases. If the body is unable to get enough of the D vitamin the risk for abnormal bones increase.

Vitamin D Helps to Regulate Mood

Vitamin D is described as a natural mood regulator. Sometimes a change in attitude and outlook is because the vitamin is lacking. In fact, when someone is missing this important vitamin, they may become depressed. Some people who do not get enough Vitamin D on a daily basis, become more anxious. It is suggested that adults get 2000 IU of Vitamin D each day. Some doctors recommend getting Vitamin D levels checked to ensure enough of the vitamin is being taken each day.

vitamin d foods

How to Get Enough Vitamin D

There are several ways to ensure that enough Vitamin D is taken on a daily basis.

One way is to ensure that at least ten to thirty minutes each day is spent directly in the sun. This can help to increase D3 levels. If natural sunlight is not an option due to time or location, purchasing a therapy lamp is another great option. Another way to get Vitamin D in daily is by the food eaten. Some good food options are salmon, tuna, milk, eggs and mushrooms. Supplements are another great way to increase Vitamin D levels. It is important to review exactly how much Vitamin D is in the supplement because there can be quite a range.

Vitamin D is very important to keep the body functioning properly. If anyone is having trouble with their anxiety or depression getting more Vitamin D may help. 

 

See our blog for more topics on mental health.

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boost mental health

Boost Your Mental Health Right Now
  • November 30, 2020
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How to Boost Your Mental Health Right Now

Mental health is about your general psychological state. It determines the way you perceive yourself and how you handle daily challenges in your life. The outbreak of the Covid-19 pandemic has impacted the mental health of many individuals. With the lockdowns and loss of jobs, many individuals have suffered mentally. Whereas seeking professional help is necessary, there are ways you can boost your mental health right now.

Here are habits to boost your mental health right now.

1. Exercise

Studies have shown that the human body produces stress-soothing and mood-lifting endorphins before and after you exercise. For this reason, exercises are considered a powerful tool against depression, anxiety, and stress. Create some time to have simple exercises daily to boost your mental health.

nutrition2. Eat Healthy Foods

The food you consume plays a major role in nurturing your body and brain. Consuming carbohydrates in low quantities boosts serotonin, a substance that has a soothing impact on your mood. Taking foods rich in protein boosts tyrosine, norepinephrine, and dopamine that make you alert. Ensure you also consume vegetables, fruits, and foods rich in Omega-3 as they enhance mood and revive the brain cells structure.

3. Get Enough Sleep

Studies have revealed that lack of enough sleep has a negative impact on your mood. Make it a habit to go to sleep at a specific time daily, and ensure you switch off lights to get better sleep. Avoid habits that can hinder you from getting enough sleep, such as drinking coffee before going to bed. Getting enough sleep means your brains will function properly and thus boost your mental well-being.

4. Think Positively

The way people think about themselves has a big impact on how they feel and behave. If people think and perceive their lives negatively, they will have experiences that align with their thoughts. Therefore, having positive thoughts about yourself can boost positive energy and help you boost your mental health.

Overly, it is your responsibility to take care of your mental health. Even though life is difficult at times, developing positive habits that boost your moods and feelings is necessary. Always create time to exercise, eat healthy foods, get enough sleep, and think positively about life. In the end, you will boost your feelings and your mental well-being.

 

If you still need more help, contact us today. 

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Slow Down

The Importance of Slowing Down
  • August 12, 2020
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The Importance of Slowing Down

Everyone experiences the urge to do more, succeed, go faster, and surpass their expectation. Many people believe that working more hours and taking minimal rests is equivalent to success. This is not usually true. Ask experts and successful people, and they’ll tell you that taking time to do nothing makes a huge part of your success story. As far as you need to work hard to achieve your goals, taking a break before you experience total burnout is very important. Here are some of the reasons why you need to slow down.

Your Health Matters

You won’t realize that working too hard without breaks is affecting your health until you collapse at work and you have nothing else to do but fight for your life. It’s not news to see people fainting at work due to burnout. You don’t want to be one of them. Your body, mind, and spirit need to take a break if you want to be more productive and successful. Take time to entertain yourself, cook, and hang out with friends.

Slow Down and Make Better Decisions

When you’re tired, even your decisions will look and sound tired. Making better decisions needs a fresh and active brain. Taking time to slow down even when you have tight deadlines gives you time to rest and meditate. Resting restores your mental health which in turn helps you make better decisions. When you take time to slow down, you will resume work fresher and work better, faster, and be more effective.

Slow DownEnjoy the Beauty of Life

You need to switch off that hustle mode and start enjoying the beauty of life. When you’re always buried in your work, sometimes the only words that come out of your mouth often are ‘I’m busy’, you will forget that there’s the other side of life that exists. We have only one life, and if you spend all of it working, then you won’t live to appreciate the world. You need to slow down, take time off, and have fun. Hung out with friends or take a vacation with your family. You need to know the other side of life apart from just working.

There are several reasons you need to step out of that hustle mode and restore your calm. Don’t be that kind of a person that feels useless when you’re not doing anything. Slowing down and taking a rest is not equivalent to being lazy but a sign that you care about your mental health.

 

If you need to talk to someone, contact us.  See more blogs here. 

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Managing stress

Top ways to Manage and Reduce Stress
  • June 4, 2020
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Managing Stress

Living with high levels of stress may not only have an impact on your productivity at the workplace but also can contribute to mental illness. If stress keeps increasing, it puts a damper on your body and can weaken your immune system, making you unable to think clearly and hence depriving you of a happy mood. If the situation continues for an extended period of time, you are likely to fall into depression. There is definitely no gain to living in a stressful situation.  Try to get control of your situation and manage your stress to make your life joyous again.

Top tips for managing stress

1. Find the source of your stressful situation

You will only be able to solve your problem if you understand its cause. Try to narrow down your habits and find the exact cause of your stress. You may be going through a divorce, getting pressure from your workplace or even finding a difficult time repaying your bank loan. Simply try to find the cause of the stress to help understand the appropriate solution to manage your stress.

2. Use the 4A’s techniques to manage your stress

The 4 A’s includes avoiding, alteration, adapting, and acceptance in an aim to get control of your stressful thoughts. You need to avoid unhealthy habits that are likely to increase stressful moments in your life, such as alcohol or drugs.  Avoiding a stressful situation is not always possible, so learn to alter the situation if you find it hard to avoid it. You may change how you communicate with others or even try to create a balanced schedule for your day to day activities.

Adapt to your situation. Try to live positively and appreciate everything that you are able to do even if you are not perfect at it.

Convince yourself to accept the things that you can’t change on your own.

Managing stress

3. Exercise to relieve stress

Getting some sort of workout is among the best ways to keep your body active and free from distractions as well as keeping your mind relaxed to focus on positive thoughts. You may also consider taking a walk or even dancing around just to keep your body in motion.

At times you may find it challenging to take control of your stressful thoughts. However, these tips highlighted here should guide you through managing your stress to protect your mental health and live a happy life.

 

If you find yourself needing more help, click here. 

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Coping with being quarantined with teens or tweens

How to Cope with being Quarantined with Teens or Tweens
  • April 29, 2020
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How to Cope with being Quarantined with Teens or Tweens

The coronavirus has people quarantined at home by law and this can have families frustrated. Families are stuck at home together, and if you are quarantined with teens or tweens, you all may be having a difficult time coping with this new reality. Typically, parents and their children are away from each other for a healthy amount of time each day as teens go to school and parents go to work. Today with the new pandemic, we all are stuck at home. Going to the mall, hanging out with friends, and leaving the house is no longer allowed. If you are quarantined with teens or tweens, here are some things you can do to help you both cope.

#1) Connect Virtually

It is important for everyone in the family to stay virtually connected to their friends and family who lives further away. The disease cannot be spread through the phone, computer, or other devices so there is no reason to not use them. Allow your children to spend time with friends virtually for a healthy amount of time each day. You should also use these devices to connect with extended family.

#2) Have Alone Time

While it would be nice to spend every minute with your child and find out everything about their lives, this is not how to cope with being quarantined. Everyone needs alone time and teens are no different. Make sure you give your teens and tweens some alone time throughout the day where they can reflect and rest.

#3) Talk About How To Copetalking with daughter

If you are quarantined with teens you are both likely having trouble coping. You should talk with them about how to cope with difficult situations. You can use this time during the coronavirus to teach your children about life lessons. Helping them understand different methods of coping can help them in the long run.

#4) Take On A New Challenge

If you have been looking for a new project to do around the house this may be the perfect time to do it. Get your children involved and use it as a bonding experience. They may end up liking it more than you thought possible.

If you need help or need to talk, please click here.

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