Mental Health Blog & Resources
Explore educational articles and mental health resources from Providers for Healthy Living covering ADHD, anxiety, relationships, therapy, wellness, and more.
 Health and wellness significantly depend upon the choices people make. Often, in the pursuit of health, people come across confusing options. It becomes necessary to look at each option more deeply to separate fact from fiction and make a wise choice. In the circles of fitness enthusiasts and the quest for a fit physique, a protein shake is an option that often inspires debates and questions. Some people cannot imagine their fitness journey without the aid of protein shakes, while some insist that protein shakes are just extra liquid calories. This article will delve into the complex interplay between protein shakes, calories, and weight loss and explain the science behind it to enable informed decisions. Protein Shakes and Weight Management Under normal circumstances, an adult human being requires 45 to 65 grams of protein a day. The requirement increases when a person consciously tries to build lean muscle mass and frequently exercises for longer durations. Higher protein intake can aid in weight loss. Studies have shown that, as compared to other macronutrients, protein keeps a person full for longer. This effect is partly due to the release of GLP-1 and PYY, the fullness hormones. A higher intake of protein is associated with decreased appetite and a diminished desire to eat. Moreover, when combined with strength training, protein shakes can help build muscles. They may also increase metabolism temporarily. These effects and multiple studies support the claim that protein powders can aid weight management. Along with supporting weight loss, protein shakes also minimize short-term weight regain. Calorie Consumption From Protein Shakes  However, with protein shakes, there is an increased risk of excess calorie consumption, especially if a person does not have sufficient understanding or knowledge. Typically, all protein shakes have some carbohydrate content and varying amounts (and even types) of protein. Some protein shakes have a higher sugar and fat content. These differences between protein shakes and the way people consume them can affect the calorie intake. People either purchase pre-made liquid shakes or use protein powders and other ingredients to make their own shakes. The problem with purchased liquid shakes (non-standard versions) is that it is difficult to figure out the ingredients and calculate the calorie content. The pre-made store-bought versions do have ingredients and calorie content listed on the labels, but in a hurry, people often skip reading these. When preparing protein shakes at home, it is quite possible to forget to count the calories from the other added ingredients. All such factors can lead to higher-than-intended calorie consumption. The Right Way to Use Protein Shakes  While selecting protein powders or shakes, it is important to study the ingredients and calorie content. Ideally, the protein shake should have minimal amounts of added sugar and fat.
Avoid depending on protein shakes as the sole source of nutrition. Rather, for maximum benefits, it is better to incorporate protein shakes into a balanced but low-calorie diet. Additionally, it is vital to increase physical activity in conjunction with the consumption of protein shakes. Pay attention to the frequency of consumption as well as the portion size. It is advisable to follow recommended serving guidelines. Conclusion Whether a protein shake will act as a weight loss aid or just extra liquid calories depends on its composition as well as the manner of consumption. In general, protein shakes can prove beneficial for weight management. However, moderate consumption along with a balanced diet is desirable for maximum effectiveness. Careful scrutinization of the nutritional profile is necessary when purchasing protein shakes or powders. It is best to consult a doctor or dietician before starting any protein supplements.
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 Autism is a disorder that affects individuals in various different ways, with the most common struggles being focused on communication and sensory challenges. Although it’s a disorder that’s commonly associated with young children, it’s important to understand that there’s a large population of adults with similar struggles.
While adults might be better equipped to handle the challenges that autism presents, this isn’t always the case. Without a diagnosis or advanced psychological knowledge, it can be stressful for autistic people to understand why they seem to see the world so differently from their peers. In this guide, we explore the signs of autism in adults, the challenges they may face, and what others can do to offer support. Understanding how autism can present in adults Autism, also known as Autism Spectrum Disorder (ASD), represents a wide range of different characteristics and behaviors. There are many common misconceptions about autism, and it’s important to recognize that it can present differently in everyone. In children, some of the commonly known signs include avoiding eye contact, being unusually sensitive to noises or touch and engaging in repetitive movements, amongst others. However, in adults, particularly in those who only receive a diagnosis later in life, the signs of autism can be very different. Adults whose struggles weren’t recognized as a child are likely to develop coping strategies to better fit into the world around them. They might appear to perform better in social situations or conceal some of their traits around others, but these are typically learned behaviors. It can be exhausting for autistic adults to try to live this way, eventually leading to feelings of exhaustion and burnout. Challenges that autistic adults may face Sensory issues As seen in children, autistic adults often struggle with similar sensory issues. They might find large crowds or loud noises overstimulating, leading to irritability or even feelings of panic. Or perhaps they are extremely picky about the clothes they wear, opting for soft and smooth fabrics that can bring comfort. Difficulty with communication Social interactions can be challenging for those with autism. They might struggle to understand unwritten social rules or cues, or misinterpret comments that may have been intended as a joke. One of the reasons for this is that it can be difficult to read body language in order to make sense of these situations, which is something many non-autistic people may do without even realizing it. This can make it difficult to make friends, as not everyone will be understanding and patient enough. Not only that, but as it requires a lot more thought to simply spend time with friends, the relationships can feel mentally draining. Executive functioning A more unrecognized side of autism in adults is difficulty with executive functioning. Executive functioning refers to our basic mental skills that are responsible for planning, remembering and completing tasks. Those with autism may lack these skills, making it difficult for them to effectively manage their time and keep on top of daily tasks. How you can support adults with autism The key to supporting autistic adults, whether officially diagnosed or not, is to be understanding. It can be easier to imagine what they’re thinking when you’re informed about how autism can affect the way we view the world, so try to educate yourself as much as possible. Once you have an understanding of the characteristics of autism, try to create an environment that is inclusive of them. For example, many autistic adults will appreciate more direct communication without any hidden messages or non-verbal clues. This can make it much easier to communicate, particularly if they feel encouraged to do the same without facing judgment. It’s a common misconception that autistic people are unable to lead fulfilling lives. While they do often face unique challenges, there are thousands of people who go on to have successful careers and form meaningful relationships in spite of their disorder. As long as they’re in an environment that is supportive, autistic adults have plenty of unique skills and abilities to offer that can be an asset to both work and personal life. By recognizing and understanding their potential struggles, we can work to develop a world in which everyone can flourish.  ADHD is no longer solely a neurodevelopmental disorder that exists in childhood; it can persist into adulthood, affecting various aspects of daily life. This article delves into the comprehensive understanding of Adult ADHD and explores multiple methods of recognition, treatment options, and even natural remedies to help individuals manage this condition effectively.
Understanding Adult ADHD Adult ADHD, often overlooked or misdiagnosed, can create significant challenges for those affected. The first step towards effective management is recognizing its presence. The symptoms of Adult ADHD may vary from individual to individual but can include:
Recognizing Adult ADHD Recognizing Adult ADHD requires self-awareness and the observation of key behavioral patterns. If you suspect you or someone you know may have Adult ADHD, consider:
Controlling and Treating Adult ADHD Managing Adult ADHD often involves a multi-faceted approach tailored to the individual's needs and preferences. Here are some effective strategies:
ADHD Treatment Medications also play a crucial role in managing ADHD symptoms effectively. Adderall, Vyvanse, and Ritalin are some of the most commonly prescribed medications. These medications, known as stimulants, work by regulating neurotransmitters to enhance focus and reduce impulsivity. Non-stimulant options like Strattera or Qelbree may also be considered, particularly for those who don't respond well to stimulants or have concerns about potential side effects. It's crucial to emphasize that more than medication is required. Adderall, Ritalin, or Vyvanse is not a one-size-fits-all solution; your healthcare provider should personalize the dosage and treatment plan. Also, a comprehensive treatment plan often combines medication with therapy, lifestyle adjustments, and natural remedies to provide a holistic approach to managing Adult ADHD. Conclusion Adult ADHD is manageable, and accepting it is the first step towards effective control and treatment. Whether through medication like Vyvanse, therapy, lifestyle adjustments, or natural remedies, numerous strategies are available to help individuals lead fulfilling lives while managing their ADHD symptoms. Remember that seeking professional guidance is essential, and with proper support, those with Adult ADHD can thrive in their personal and professional lives.  Incorporating health and wellness activities into your everyday routine is a mood-booster. Taking just 30 minutes to an hour out of your day to perform some mindfulness activities will put you in a better mood and help you conquer your day. Try one of these trending health and wellness activities to help you set goals and restore your mental health. 1. Digital Detox You might have seen a friend on Facebook or someone you follow on Instagram post something like, “Taking a break from social media. Reach out if you have my number.” They’re on a digital detox journey, unplugged from their online life to reconnect with their physical world. Reducing your screen time can help you get a better night's sleep, free up time for other tasks, and reconnect with your in-person relationships. 2. Scribble Journaling Combine the benefits of art therapy and journaling to express your thoughts and emotions. When your brain is running 100 mph, scribble it out. If you have words, stories, or feelings you need to get out, write them as they come to your brain, no matter how fast and messy the process is. Scribble journaling involves allowing your mind to wander and make abstract, spontaneous marks on paper. Suppose you have no words, just scribble or draw it on your paper. This unusual activity can help relieve stress, reduce anxiety, and tap into your inner creativity. It also encourages mindful self-reflection, so grab your pen and paper and start scribbling. 3. Art Therapy Ask your healthcare provider to connect you with a board-certified art therapist to help you express yourself creatively. While you can make art by yourself, a clinician combines the activity with therapy to work toward healing. Art therapy offers a supportive environment to process thoughts, reduce stress, and manage anxiety. Providers for Healthy Living has art therapists on staff who are ready to help. 4. Gardening Pick up some seeds, soil, and gardening gloves. Gardening is an excellent wellness activity you can sink your hands into. Nurturing a plant from seed to sprout, and throughout maturity, is a fulfilling process. Gardening and even mowing improves mental health. It provides exercise, mood-boosting Vitamin D, and reduced stress levels. 5. Walk With Nature A long walk with the right mindset can help you reduce your weight and bolster your mental health. Find a fresh path to explore, listen to the birds chirp, feel the sunshine on your skin, and move around. Nature walks are green therapy that can help battle anxiety, depression, and stress. 6. Fitness Apps If you don’t want to go outside, no problem. Plenty of companies and trainers offer fitness apps and videos online so you can join a class from the comfort of your own home. They provide customized approaches and progress monitoring to keep you on track with your results. Many also offer nutrition guidance and a variety of workout styles, including quiet workouts tailored to upstairs living. When working a new activity into your routine, choose something you enjoy and that aligns with your goals. If you don’t like walking, you don’t have to. Try gardening or journaling instead. There are so many health and wellness activities to try, and there is no one-size-fits-all answer, so find the one that works for you. Gina Thompson is an experienced multimedia journalist, producer, and content writer born and raised in Texas. In her spare time, she loves catching a live band, dancing, and finding the next big taco spot. As a writer, she is passionate about making a positive impact on her community by elevating the voices and stories that need to be heard. Calming the Chaos - Strategies for Nurturing Mental Well-Being in a Busy Life by Catherine Baltimore7/24/2023  In the whirlwind of contemporary life, maintaining mental health often becomes a challenge. We find ourselves entwined in a multitude of responsibilities and demands. Amid this hustle, nurturing our mental well-being is essential to live a balanced, contented life. This article explores strategic techniques to calm the chaos and bolster mental health.
Creating a Routine In the first place, crafting a structured daily routine can foster a sense of stability. The predictability it offers minimizes anxiety by enabling you to anticipate and prepare for each activity. A routine should include health-promoting habits such as regular meals, adequate sleep, physical activity, and relaxation periods. In crafting your routine, you should consider the body's circadian rhythm. This biological clock governs our energy levels and alertness throughout the day. By aligning your routine with this rhythm, you enhance productivity and reduce stress. Lastly, while designing your routine, it's important to include periods for relaxation. It might seem counterintuitive in a busy life, but taking time to unwind is crucial. These relaxation periods are the moments when you recharge and prepare yourself for upcoming tasks. Mindfulness and Meditation Next, mindfulness and meditation are pivotal tools for mental well-being. These practices cultivate a state of intentional, non-judgmental awareness of the present moment. It can help you distance yourself from overwhelming thoughts and feelings. Meditation can be incorporated into your daily routine by dedicating a few minutes each day to sitting in silence, focusing on your breath, or perhaps a calming visual or mantra. Regular practice not only reduces stress but also enhances focus, empathy, and emotional stability. Mindfulness, on the other hand, can be practiced throughout the day. It involves fully engaging in the current activity, whether you're eating, working, or simply walking. By focusing on the present, you distance yourself from past regrets and future anxieties. Choosing the Right Insurance Interestingly, selecting appropriate insurance also plays a role in mental well-being. Having an insurance policy reduces worries about potential financial burdens due to unforeseen circumstances like illness, accidents, or property damage. Health insurance, for instance, often includes mental health services such as counseling or therapy. Knowing you have access to these services without incurring a significant financial burden can provide a sense of security. Additionally, life insurance policies can ease anxieties related to the well-being of your loved ones in your absence. An umbrella insurance policy, on the other hand, provides additional liability coverage beyond standard insurance policies, mitigating fears about potential lawsuits or substantial liability claims. Before purchasing any insurance, it's crucial to thoroughly research and compare options - you can compare with Assurance IQ online quote if you want a thorough analysis of each insurance policy. An insurance policy should align with your needs and financial capabilities. The right insurance can help create a safety net, reducing stress and contributing to mental peace. Social Interactions and Relationships Human beings are inherently social creatures. Interactions and relationships play a critical role in our mental well-being. Having a strong social network provides emotional support, reduces feelings of loneliness, and can even improve physical health. It's important to foster relationships that are positive and nurturing. Avoiding toxic or draining relationships helps in maintaining emotional balance. Moreover, spending quality time with loved ones, engaging in shared hobbies, or participating in group activities can significantly improve mental health. However, remember that it's equally important to have time for yourself. Understanding your need for personal space and solitude is essential in managing your mental well-being. Physical Health and Exercise Physical health is intricately linked with mental health. Regular exercise, a balanced diet, and adequate sleep are fundamental to maintaining mental well-being. Exercise releases endorphins, also known as "feel-good" hormones, that can alleviate symptoms of depression and anxiety. The diet also impacts your mental health. Consuming a diet rich in fruits, vegetables, lean protein, and whole grains can promote better mental health. Limiting the intake of processed foods, sugary drinks, and excessive caffeine can also significantly improve your mood and energy levels. Adequate sleep, on the other hand, is the time when the body repairs itself. It improves memory, boosts mood, and reduces stress levels. Ensuring seven to nine hours of quality sleep each night is a critical part of nurturing mental health. Continual Learning and Personal Growth Lastly, engaging in continual learning and personal growth activities can also greatly benefit your mental well-being. Taking time to develop new skills, broaden your knowledge, or pursue a hobby fosters a sense of accomplishment and self-worth. It diverts the mind from stress and offers a rewarding challenge. Whether it's reading a book, enrolling in an online course, learning a new language, or practicing a musical instrument, such activities can stimulate your mind and offer respite from the busyness of everyday life. Conclusion Amid our hectic schedules, prioritizing mental well-being is paramount. By adopting strategies such as a structured routine, mindfulness, appropriate insurance, positive social interactions, and prioritizing physical health, you can calm the chaos and foster a healthy mind. Remember, mental health is not a destination but a journey, and each small step makes a big difference.  What is bipolar disorder?
Bipolar disorder is a mental illness characterized by extreme mood swings, which can range from manic or hypomanic episodes to depressive episodes. It is also referred to as manic-depressive disorder.
Why do some people develop bipolar disorder? The exact cause of bipolar disorder is not known, but research suggests that a combination of genetic, environmental, and brain chemical factors may play a role in its development.
How common is bipolar disorder? Bipolar disorder is a relatively common mental illness, affecting an estimated 2.8% of the adult population in the United States. It can develop at any age, but the average age of onset is 25 years old. Bipolar disorder affects men and women equally, and it is found in all racial and ethnic groups. It is estimated that more than 60 million people worldwide are affected by bipolar disorder. The disorder can have a significant impact on a person's daily life, including their relationships, work, and overall quality of life. Despite its prevalence, bipolar disorder is often misdiagnosed or not diagnosed at all, which can delay proper treatment and management. This highlights the importance of seeking professional evaluation if you suspect you or a loved one may be experiencing symptoms of bipolar disorder. How do you treat bipolar disorder? Bipolar disorder is a treatable condition, and a variety of treatments are available to help manage symptoms and improve quality of life. The most effective treatment plan for bipolar disorder typically includes a combination of the following:
What non-medication treatments are helpful for bipolar disorder? In addition to medication, there are several non-medication treatments that can be helpful for individuals with bipolar disorder:
What if you have suicidal thoughts? If you are feeling suicidal, it is important to reach out for help immediately. Here are some steps you can take:
How can you help a loved one who has bipolar disorder? If you have a loved one with bipolar disorder, there are several ways you can support them and help them manage their symptoms:
Providers for Healthy Living offers medication management and therapy options for patients dealing with bipolar disorder. If you or a loved one are struggling with any of these symptoms, contact us today. We are here to help!  What is psychotherapy?
Psychotherapy is a type of treatment that aims to help individuals overcome psychological difficulties and improve their mental health and well-being. It involves talking to a trained mental health professional, such as a psychologist, psychiatrist, or counselor, in a structured and supportive setting. During psychotherapy sessions, the therapist helps the client explore and understand their thoughts, feelings, and behaviors, and identify underlying patterns and causes of distress. The therapist may use a variety of techniques and approaches, such as cognitive-behavioral therapy, psychodynamic therapy, or humanistic therapy, to help the client gain insight, develop coping strategies, and make positive changes in their life. Psychotherapy can be beneficial for a wide range of mental health issues, including anxiety, depression, trauma, personality disorders, and addiction. It can be conducted one-on-one, in groups, or with families or couples, and may involve short-term or long-term treatment depending on the individual's needs and goals. How does psychotherapy help with mental disorders? Psychotherapy can help with mental disorders in a variety of ways. Here are some examples:
Overall, psychotherapy can be a powerful tool for individuals struggling with mental disorders, as it provides a structured and supportive environment to help them understand, manage, and overcome their symptoms. What are some common types of psychotherapy? There are several different types of psychotherapy, each with its own approach and techniques. Here are some common types of psychotherapy:
It's important to note that different therapists may use different techniques and approaches, or combine multiple approaches to tailor treatment to the individual's specific needs and goals. What mental disorders are commonly treated with psychotherapy? Psychotherapy can be used to treat a wide range of mental health disorders, including:
In addition to treating specific mental health disorders, psychotherapy can also help individuals develop coping skills, improve communication and relationships, manage stress, and enhance overall well-being. It's important to note that different types of psychotherapy may be more effective for certain mental health disorders, and that treatment plans should be tailored to meet the individual's specific needs and goals. A mental health professional can help determine the most appropriate type of psychotherapy for a particular individual. What types of mental health professionals provide psychotherapy? There are several types of mental health professionals who provide psychotherapy, including:
It's important to note that the specific credentials and training of mental health professionals can vary depending on the country or region. It's always a good idea to do some research and ensure that the mental health professional you are considering is licensed or certified to practice in your area. Are there any side effects from psychotherapy? In general, psychotherapy is considered a safe and effective treatment for mental health issues, and it is unlikely to cause any serious side effects. However, some individuals may experience some mild or temporary side effects, such as:
It's important to discuss any concerns or side effects with your therapist and work together to address them. Additionally, it's important to have a clear understanding of the goals and expectations of therapy before starting, and to communicate any concerns or questions with your therapist. Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems. If you or a loved one are struggling, contact us today. We are here to help!  What is depression?
Depression is a mental disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities. It can also cause physical symptoms such as changes in appetite, fatigue, and difficulty sleeping. Depression can be caused by a combination of genetic, biological, environmental, and psychological factors, and can negatively impact a person's ability to function in daily life. It is treatable with therapy, medication, and lifestyle changes. Why do some people become depressed? Depression can develop for a variety of reasons. Some possible causes include:
How common is depression? Depression is a common mental disorder that affects a significant portion of the world's population. According to the World Health Organization (WHO), more than 264 million people of all ages suffer from depression globally. In the United States, it is estimated that about 7.1% of adults (17 million people) have experienced at least one major depressive episode in the past year. The prevalence of depression varies across different countries and populations, but it is a widespread issue that affects people of all ages, genders, and backgrounds. How do you treat depression? Depression is treatable, and several effective treatments are available. The most common treatments for depression include:
What non-medication treatments are helpful for depression? While medication and psychotherapy are the most commonly recommended treatments for depression, some people may choose to use natural remedies as an additional or alternative treatment. However, it is important to note that natural remedies should not replace professional medical treatment, and it is always best to talk to a medical professional before starting any new treatment. Here are some natural remedies that may help with depression:
What if you have suicidal thoughts? If you are feeling suicidal, it is important to reach out for help immediately. Here are some steps you can take:
How can you help a loved one who has depression? If you have a loved one who is experiencing depression, there are several ways you can support them and help them through this difficult time:
Providers for Healthy Living offers medication management and therapy options for patients dealing with depression. If you or a loved one are struggling with any of these symptoms, contact us today. We are here to help!  Image: Pixabay
Are you living your best life, or are you sort of okay, just fine, kind of blah? It’s not uncommon to experience periods of stagnation and a dip in motivation. There are a few tried-and-true methods for pulling yourself out of that lackadaisical haze and into a pattern of positive momentum. So, how can you prepare your current self to live out the future you’ve always wanted? Invest in yourself now so that your future self can look back and be grateful for your foresight and preparation, even when things were hard. Visit Providers for Healthy Living for quality mental health care and treatments to live your best possible life. Move Your Body It’s easier said than done, but developing physical fitness will be well worth the effort as the years go by. Find enjoyable types of exercise that get your heart pumping. This could mean an all-out boot camp workout, or it could mean roller skating, surfing, walking the dog or playing frisbee. Not only will the activity improve your confidence by way of endorphins, but it can also build muscle, melt fat, lower blood pressure and decrease stress. Sounds like a good recipe for a confidence boost! Talk to Yourself Whether you say it out loud or in your head, give yourself some positive feedback. Remind yourself that you are awesome, capable, smart and worthy. Reframe difficult situations as opportunities for learning and growth. Pay attention to the thoughts you have about yourself and challenge the negatives. Psychologists have found that many people judge themselves much more harshly than they ever would another person. This can lead to identifying yourself in a negative light and acting out in ways that match that inner antagonist. On the other hand, giving yourself grace and telling your inner critic to pack their bags can help you take more positive actions. A therapist or counselor may provide invaluable help in gathering insight and facing those demons. Make a Change If you’re feeling stagnant, it might be worth reconsidering one of the largest time commitments in life: your work. Take some time to parse out which elements of your job you find the most (and least) fulfilling and what your top priorities are. You might even consider striking out on your own. Use your experience and passion to fill a niche that’s unique to you. To keep your confidence up in the process, make sure you develop a solid business plan with details like your company structure, how your business will operate, what services or products you’ll sell and a marketing plan. This may be a perfect time to take the leap and be your own boss. Stop Multitasking The truth is that brains can only do one thing at a time. When you multitask, your mind is actually rapid-switching between disparate thoughts, essentially dropping the ball a little bit on each one. To be at your most productive, focus on one thing at a time and finish what you start. Sticking with and finishing a project, even when it’s difficult, builds work ethic and gives your brain that hit of dopamine that will reinforce positive thought patterns. When you keep your focus, you increase your accuracy, working memory and ability to think critically and creatively. It can feel a little overwhelming to gaze at the top of the mountain of dreams and realize how much effort and time it might take to scale it. The good news is that every baby step is a step in the right direction, and progress is progress, no matter what. Keep up the good work, soldier on and reach for the sun, moon and stars. This article was written by Patricia Sarmiento. Check out her website at publichealthcorps.org.  (Image: https://www.pexels.com/photo/photo-of-woman-doing-yoga-2294354/ )
Going to the gym isn’t really an option right now. Most of them are closed due to the ongoing Covid-19 pandemic. However, even at the best of times gym memberships cost money and when you have a busy schedule, it might not always be easy to get to the gym. During the pandemic we’ve all had to adapt our lives. For many avid gym-goers that means working out from home. Working out from home can be a good way to stay fit, but if you live in an apartment, you have to worry about disturbing your neighbors. With many of your neighbors potentially working from home now, they don’t want to hear your workout on business calls. In turn, you don’t want to be midway through your workout only to hear a knock on the door or your neighbor banging on the floor because of the noise. Fortunately, you can get a good workout without making a lot of noise. You just need to make a few adjustments to your routine. All you need is some lightweight women’s supportive sneakers and a little equipment to get started. Get Some Free Weights Lifting weights can be good for building muscle, strengthening your body and they can even be great for losing weight. The only problem is that a weight bench can be noisy. If you don’t want to give up on lifting weights because you live in an apartment, you should invest in some free weights. They are not as noisy and they can help you reach your fitness goals. You could also consider kettlebell exercises if you want to add some variety to your workout. Use Bodyweight Bodyweight exercises are great for providing a full-body workout. You also have a range of bodyweight exercises that do not generate a lot of noise. Squats and pushups are a good option for any workout, but the possibilities are almost endless when you go with bodyweight exercises. Just avoid exercises that will cause your feet to impact the floor. Avoid Exercises With Jumping or Running Motions Exercises that involve jumping or running motions are common in many home workout routines. If you happen to live in an apartment, you should skip things like running in place, jumping jacks, skipping rope and plyometrics. If you want to benefit from this type of workout, put on some men’s comfortable sneakers and go out for a run. You could even jog to the nearest park to some of your favorite exercises that might not be good for your apartment. Try New Cardio Exercises Without running and jumping, you might need to look for new options to get your cardio workout. That means looking for low-impact cardio exercises. Various kicking and twisting exercises can be a good way to get a cardio workout without making a lot of noise. You could also try shadowboxing to get your heart rate up. If you have the money and the space, you could consider buying a stationary bike to provide a quiet cardio workout. You want to stay fit in the pandemic, but you should avoid causing problems with your neighbors. With these tips, you can maintain your fitness and keep the noise to a minimum. About the Author: Rae is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing for Taos Footwear.  Imagine that you’re walking through a field of grass. As you take a step, the green blades bend and flatten, but return to their upright position after some time. Now, if you walked through that same field of grass everyday, in the same spot, eventually the grass would flatten and die and you would build a small bunny trail. The longer you use the bunny trail, the wider and deeper it would grow, until you had a sizable walking path.
The human brain is, in many ways, a field of grass - our repetitive thoughts and behaviors build hundreds of different bunny trails, some healthy and some unhealthy. As the new year begins, many people will make resolutions to try to build a new healthy habit or discontinue an unhealthy one and many will find that they do not stick to the changes long term. Understanding neuroplasticity, and how to utilize your brain to your advantage, could help make you more successful. Neuroplasticity is the ability of the brain to learn, change, and adapt. For many years, many believed that the ability of the brain to do this was limited from birth until we reached our mid-twenties and our frontal lobes finished developing. Thankfully, this is not the case, and we are able to build new neural pathways throughout our lives, and benefit greatly from doing so. So, how could this be useful for your therapy, general well being, or New Year’s resolutions? Luckily, you can intentionally choose to build new neural pathways; we do this all the time when we listen to a new song, or learn a new skill, and there are some steps that can help make the process faster and more effective. Brains already use so much of our body’s daily energy that building new neural pathways is often a struggle. How many of us have resolved to do something healthy...and the next thing we know we’ve failed again? It isn’t because we don’t WANT to do the healthy behavior, or think in a healthier way, but because our brain already has a REALLY BIG bunny trail for the maladaptive behavior and...completely untouched grass for the healthy one. From an energy cost perspective, doing what we’ve always done is just easier and less costly at that exact moment. Of course, given enough time, not building healthy neural pathways can result in a multitude of negative thoughts, feelings, and behaviors that ultimately hurt us more. So, if you’ve ever wondered why you feel like you can’t just DO the thing you want to, rest assured it happens to most of us, and your brain is basically acting like a fussy toddler. As a clinician, the complaint I hear the most is “I’m doing all the healthy stuff and I still don’t feel better yet. It’s not working!” What most people don’t realize is that building a neural pathway takes a long time. How long have you engaged in an unhealthy habit, or a maladaptive thought? Weeks? Months? Years? For many, their struggles have been long standing. If we go back to the field analogy: walking on the same path for 5, 10, or 15 years is going to look MUCH different than if you’ve walked on a path for 5 weeks. The problem isn’t that it isn’t working, it’s that the first neural pathway is still bigger and more powerful. We just need to make the new pathway bigger. Here are a few steps that can help do that. 1. Tip of the iceberg. When we engage in an unhealthy thought or behavior, our brains are wired in such a way that you don’t only have our immediate unhealthy thought, our brain will also subconsciously supply us with every bit of evidence it has to support that belief. So, if you think “I can’t succeed,” your brain will go through every memory and thought it has related to failure. Likewise, when we think positively, our brain will supply us with all of those similar positive experiences. The more you think and engage in healthy behaviors, the more positive feedback loops you tap into, and the more likely you are to keep thinking and doing better. 2. Repetition, repetition, repetition. When it comes to building a neural pathway, your brain has an awful time at determining truth/lie, good/bad, and healthy/unhealthy. It typically has a tendency to go “the most experienced must mean truth,” which basically means that whatever you do and think the most becomes your truth and sense of self whether it’s true or not. Most of us can probably identify an unhealthy belief we hold about ourselves that isn’t actually logical or even correct, but we’ve thought it so long we accept it as true. In therapy, these are commonly known as cognitive distortions. Repeating new cognitive reframes or affirmations is a great way to build those new positive pathways. Once you have come up with some healthier thoughts and behaviors, just keep practicing them over and over. 3. “Do, or do not, there is no try.” I’m quoting Yoda, here, but he’s right. Even if you do not currently believe the healthy thought or positive affirmation you are practicing, or even if you don’t like engaging in the healthy habits you are trying to adopt, the more you do them, the better it becomes. You don’t have to believe or like it for it to positively rewire your brain. Say your reframes and positive affirmations out loud. Sing them. Jump around and recite them. Write them down. Put them on sticky notes everywhere. Go out and do whatever healthy behaviors you have planned. Bringing our physical body into the equation helps integrate your experiences more deeply, as you are tapping into multiple sensory systems in your brain. Which means, you’re still building a new bunny trail, but now you have a lawn mower. A lot of people feel fake when they are first trying a new reframe or positive affirmation. I often hear “but I don’t actually feel this way about myself.” I know. That’s the unhealthy neural pathway and you’ve fallen onto it again. Your brain only thinks it’s true because it’s heard it so many times. You’re not going to feel different until that new path is there and you have to build it. Doing these healthy behaviors will help you build it and then someday soon you will actually believe all the good stuff about yourself. 4. Once more, with feeling. Now that we’re doing and thinking better, it’d be nice to give our new neural pathway some major fire power. Our brains are wired to remember strong emotional moments, so anything we can do to add any emotional boosts is good. Physical exercise, music, positive podcasts or social media influences, the buddy system, creative endeavors, etc., are all great options. Music is especially helpful in eliciting powerful emotions and playlists are a great way to boost your mood. The more positive emotion you can add to these exercises, the better. Like physically moving your body, you’re supercharging your brain with feel good neurochemicals, and that will help reinforce new thoughts or habits. It’s like the emotional equivalent of giving your brain a cookie. Who doesn’t want a cookie? Cookies are good, and your brain wants healthy emotional ones. 5. Channel your inner tortoise. The good news is that even if your unhealthy neural pathway took years to develop, you probably did it unconsciously. Consciously focusing on new thoughts and behaviors will build the new one WAY faster. It may still take several months, but that’s still a lot less than multiple years. Be patient and STICK TO IT. You can’t see your neural pathways building and, unfortunately, this is a major reason people stop doing healthy things. But the neural pathways are building and are there, so stay the course. It will help. I promise. 6. Birds of a feather. Remember, your brain believes what it hears the most. Make sure you are spending time with people and influences that are consistently helping to feed into healthy beliefs and lifestyle choices. If you need to take a break from social media, or spend less time with someone who puts you down and makes you feel bad, then do so. Surround yourself with people and influences that are channeling the same healthy energy that you are, and will uplift, encourage, and support you. 7. Be concrete. The more specific and definite your goals or thoughts are, the better. Try to avoid vague statements like “I will hopefully be more motivated tomorrow” and, instead, say something like “I will accomplish _____ tomorrow.” Don’t leave gaps for your unhealthy beliefs to sneak in and derail you. If you are already doing this, and still struggling to accomplish your goals, try breaking them down into smaller and more easily managed tasks to see if that helps fix the problem. We have a tendency to bite off more than we can chew, even when we aren’t operating as our best selves. 8. Sleep, meditation, medication. As in all things, you need sleep. Sleep allows your brain a break to process the new skills you’re building and integrate them more fully. Also, no one functions well when they’re tired and cranky. Meditation or mindfulness exercises also allow your brain the space to keep building and making those new, healthy connections. It also allows you the time to sit and examine whether you are staying in your healthiest mindset. And, of course, if you are on a prescribed medication, continue taking it. Or, if you have been getting help for some time and are seeing very limited improvement, medication may help give your brain the boost it needs so that your work will be more effective. 9. It’s a journey, not a destination. The last most common problem I see happens after people have successfully been engaging in healthy changes for a few weeks or months. They start to feel better, and then stop doing all of their healthy coping skills. Remember, those unhealthy neural pathways have probably been forming for a huge portion of your life. If you want these changes to be long lasting, you’re going to have to do them for a really long time. Although, if you’re choosing healthy options, the change may well be lifelong because it’s good for you and hopefully enjoyable. You’re feeling and doing better because the skills and changes are working. Don’t stop, or you could regress and start feeling worse again. Cultivating a healthy mindset and lifestyle are not always easy and require consistent work and dedication. Those struggling with mental health issues have even more to contend with, but hopefully some of these suggestions will help you better understand your mind, struggles, and come up with more effective solutions for continuing to be your best self. These are only a few of the multiple options available to try, and some of these suggestions may not be effective for treating certain mental health issues. However, they can be utilized by anyone for overall mental health and wellness. There are several wonderful books and resources that talk about neuroplasticity that provide help on healthy cognitions and other activities. For an easy, comprehensive look at neuroplasticity in its totality, I’d recommend “The Power of Neuroplasticity” by Shad Helmstetter. Now that 2020 is over, hopefully we can all take the time to consciously choose how we want to proceed into the new year, and make 2021 a better year than last year was. I wish you all health and happiness, and I believe each of you has the power within you to keep reaching for your best self. Although, should you need a little extra help, we are all here to help you however we can. Happy New Year!  According to the CDC (Centers for Disease Control and Prevention), you should do what’s best for you and your loved ones this holiday season. This may mean taking care of yourself, doing what’s best for your household, and spending time with those in your own household.
What can you do to decrease or manage the stress associated with the upcoming holiday season when you can’t be with friends and family in person due to the COVID-19 pandemic? Here are some suggestions:
Remember that none of these strategies will work perfectly the first time you try them and they won’t work right away. They take practice and they may take a while to work. Stick with them. If one doesn’t work, try another. Try them all. Also remember that you are not alone. Many people out there feel the same way and are trying to manage their stress. Keep going. It will get better! The pandemic will end eventually. We will get to a new normal again. Hang in there!  As the fall days turn into winter months, the days shorten, the air turns colder, and the sun seems to disappear for months at a time, especially in the Midwest. For some, this lack of sunshine can make the days seem to last forever. Some of us are more sensitive to these darker days and can feel our energy drain and our mood dampen. It’s not uncommon to feel a little less energetic and a little more down during the colder months and develop the so-called “winter blues”. However, if you are among the approximately 5% of people who develop clinical depression during the darker and colder winter months, you likely experience many more symptoms and have a much harder time functioning. Some of the signs to look for to let you know that you may be experiencing seasonal depression include worsening mood during the fall and winter, lower energy levels during this time, difficulty focusing and concentrating while feeling down, changes in sleep (either sleeping more or difficulty sleeping) in the fall and winter, changes in hunger (either eating more or eating less) in the colder months, less interest in doing things that normally would bring you joy during the darker days, feeling worthless or having lots of negative thoughts and feeling guilty about things that you have no control over during these winter months, being less motivated or more agitated during the fall and winter, and/or having thoughts of death or dying during these less sunny days. If you have a majority of these symptoms, you likely have clinical seasonal depression and should talk to a professional about it. Unfortunately, we don’t know exactly why seasonal depression happens. There are a few different theories about it, however. Some ideas include a change in the way your body regulates serotonin during the winter months. Serotonin is one of the chemicals in the brain that create feelings of positivity and when that chemical is disrupted, we can feel down or agitated. Another theory about seasonal depression is that when it is dark outside more than usual our brains continue to produce melatonin during the day. Melatonin is normally a hormone that makes us sleepy at night, and if we don’t stop making it, we will feel sleepy and tired throughout the day. And research also shows us that too much melatonin can create feelings of depression. As you can imagine, being inside more, possibly eating more, being less active, maybe sleeping more, and seeing other people less often during the winter months can also have a negative impact on our moods. But the good news is that we can do things proactively to help decrease seasonal depression (or just the winter blues), and there are treatments for it.
If you know you are affected by the winter blues or seasonal depression, try one or all of these suggestions. Have a talk with your healthcare provider. Recognizing the signs of depression early is the key to feeling better faster. The earlier you implement these strategies and if you practice them consistently, the more likely they are to work. The team at Providers for Healthy Living is here to help if you need it! We offer a wide range of therapy and medication management services for depression, anxiety, and many other mental health diagnoses. If you find that you need more intensive help this winter, reach out to us. We can help. Register as a new patient on our website if you are interested in receiving assistance. If you need immediate help, the National Suicide Prevention Lifeline is always available at 800-273-8255. Photo: www.dreamstime.com/seasonal-affective-disorder-sad-depression-winter-season-anxious-alone-young-girl-feeling-lonely-stress-anxiety-seasonal-affective-image194675560  This year has been a challenging year for most of us. From the ongoing COVID-19 pandemic to the still lingering election controversies, it seems the list of stressors for the year 2020 keeps growing. And many of us turn to food for comfort. Being inside and alone can mean that food becomes our only comfort at times. We feel stressed, lonely, cooped up, and panicked. Eating does temporarily increase our serotonin levels and makes us feel good for a short period of time, but that feeling doesn’t last and we find ourselves searching for something else to eat because we need more comfort.
The upcoming holidays can bring about a variety of emotions. For some, the holidays are a time for reflection, friends, family, and festivities. For others, the holidays are a time of stress and anxiety. With increased stress, food can sometimes become an easy method for coping. This year, due to the pandemic and restrictions on travel and large gatherings, our holidays may look different. We may be home alone instead of gathering with friends and family. This may increase our feelings of isolation and sadness, leading to more opportunities to overeat or to comfort ourselves with food. If you tend to turn to food for comfort and emotional support, here are some strategies that could help you deal with holiday stress without overeating.
By practicing these few simple strategies, it is possible to get through the holidays without turning to food for comfort. Pay attention to your body. Eat when you are hungry. Be mindful and slow down while eating. Stop eating when you feel full. Drink plenty of water. Oh, and don’t forget to exercise every day. Have fun this holiday season! But if your eating gets the best of you, remember that Providers for Healthy Living offers nutritional counseling by our licensed dietician, Kelsey Russell, RDN, LD, and cognitive behavioral therapy and obesity medications by our obesity medicine specialist, Matthew Lowe, DO. We are here to help you regain control of your eating and help you meet your nutrition and weight goals, if you need us. Register as a new patient on our website if you are interested in receiving assistance. Photo: https://www.dreamstime.com/thanksgiving-holiday-table-served-turkey-lot-food-roasted-dinner-celebration-apple-mushroom-meal-baked-cooked-image157705400  According to a recent survey, over ⅔ of Americans are stressed about this year’s election. If you are in this majority, you may be feeling increased anxiety, difficulty sleeping, trouble focusing on work, or feeling more irritable and on edge. These are all natural responses to increased stress. As the election approaches tomorrow, we are bombarded with commercials, TV interviews, social media posts, and news shows focusing on “what if” scenarios. It’s hard to escape. And given the current pandemic and the number of absentee votes cast by mail, we likely won’t know the outcome of the election for days or even weeks after election day. So, the stress is likely to continue and maybe even increase for days after the election.
What can you do to decrease or manage the stress associated with the upcoming election and the days following? Here are some suggestions:
Remember that none of these strategies will work perfectly the first time you try them and they may not work right away. They take practice and they may take a while to work. Stick with them. If one doesn’t work, try another. Try them all. Also remember that you are not alone. Many people out there feel the same way and are trying to manage their stress. Keep going. It will get better! Photo: https://www.dreamstime.com/election-day-usa-debate-president-voting-election-voting-poster-vote-usa-election-day-usa-debate-president-voting-image191048555  As the new year approaches and open enrollment periods for insurance elections begin soon, it is important to understand all the terms associated with insurance plans and what to look for when making choices for next plan year. The first thing to know when choosing insurance for next plan year is what a plan summary is. A plan summary (or benefits summary) explains all the benefits of your plan. This document, which is available from your employer, insurance broker, etc., should be examined carefully. Make sure it covers all the benefits that you (or your family) need. Any specific treatments or types of care that you or your family needs should be questioned to see if it is covered under the plan. The costs of the plan are also important for you to understand. The costs of the plan include the monthly premiums, but so much more. If the plan has a deductible, this is the amount of money you will need to pay for your own care or your family’s care before the plan pays anything. Sometimes there are copays for office visits separate from or in addition to the plan deductibles that need to be paid. Some plans have a coinsurance percentage (anywhere from 10% to 50% sometimes) that you must pay even after you’ve met your deductible. All plans should also have an out-of-pocket maximum limit that you are required to pay for the plan year, which generally includes deductibles, copays, and coinsurance amounts. Once you’ve paid that out-of-pocket maximum for the plan year, the plan pays 100%. Here’s an example: Jon pays $1000 per month for a single employee plan. His insurance coverage includes a $3000 plan year deductible with a 20% coinsurance after the deductible is met. He has a separate copay for medications of $10 for generic medications, $30 for name-brand medications, and $100 for speciality medications. He also has a $30 copay for primary care, mental health, and walk-in clinics, and a $60 copay for urgent care visits. None of these visits require him to meet his deductible and only require a copay. His plan has a $5000 out-of-pocket maximum per plan year. If Jon goes to an urgent care, he will pay $60 for his copay. The copay would cover his visit with the urgent care provider. If the provider at the urgent care orders labs or x-rays, however, those charges would be applied to his deductible, and he would be responsible for those costs since he has not yet met his deductible. If he had met his deductible, he would still need to pay 20% of the costs of his x-rays and labs. If the urgent care provider prescribed Jon a medication, he would pay a copay at the pharmacy - either $10 for a generic medication or $30 for a name-brand medication. Once he has paid out a total of $5000 for the plan year, including deductible, copays, and co-insurance amounts, his plan would cover 100% of the costs for the remainder of the plan year. My hope is that you understand the information you need to know before making your choice about insurance for the next plan year and that you are more aware of the terms used by insurance companies so that you can make an informed choice. When in doubt, ask your human resources manager, supervisor, or plan administrator. Photo: https://www.dreamstime.com/stock-illustration-health-insurance-concept-doodle-chart-keywords-icons-image78777274 There are many reasons why people experience poor sleep. Some men and women have one of the several medical conditions related to insomnia, such as arthritis or lower back pain. An uncomfortable sleeping environment can also have an impact on your rest, as well as your overall health.  According to the doctors at Harvard Health, external factors such as a room that is too warm or bright can cause you to sleep less or experience less restful sleep throughout the night. If you do not improve your sleep space, your insomnia or medical conditions can get worse. Wondering whether you need to adjust the conditions of your room? Read the following facts. They are sure to inspire and motivate you to improve the way you rest at night. 1. Increased Risk of Disease If an uncomfortable room causes you to have insomnia, you may be increasing your risk of developing a serious medical problem. Experts on sleep and health say that some of the most common conditions related to insufficient sleep include diabetes, obesity, and cardiovascular disease. When you do not get enough rest, you may also be suppressing your immune function. This could make you more susceptible to seasonal illnesses, such as the common cold. How to fix it: A quiet room can help ensure you fall asleep fast and keep resting until it is time to wake up. If you are a light sleeper, try using a fan or a sound machine. The moderate amount of white noise can help to block out any outside traffic or noise inside the home. Some sound machines come with color-changing properties or nature sounds, so you can help lull yourself to sleep and stay in a peaceful state throughout the night. If you already have a chronic health condition, make changes to your space as soon as possible so you can get enough sleep. Talking to your doctor about your insomnia can help them monitor your symptoms and, if necessary, find additional treatment options. 2. Changes in Mood or Energy When you are experiencing sleep deprivation, it is common to feel more cranky than usual. This is because a lack of sleep is tied to your energy level and mood. Unfortunately, this irritability and anger can negatively affect your personal relationships and may even hinder your performance at work. It can even make you more susceptible to developing symptoms of anxiety and depression. If you already have one of these health conditions, they could become worse. How to fix it: Try one of the many relaxation techniques for winding down at night. Self-massage, a warm bath, and aromatherapy with essential oils are just a few of the activities you can do before bed to help you to de-stress. Among the most common essential oils for sleep is lavender, but you can also try cedarwood or bergamot. If you think you are experiencing mood changes as a result of poor sleep, talk to your doctor. They can help you find the best way to feel better, as well as recommend their favorite ways for you to enhance your sleeping environment.  3. Loss of Memory When you sleep at night, says WebMD, your brain gets the time to process information from the day. It also forms memories of what you have learned. If you do not give yourself the time to go through each sleep cycle, you could experience memory loss. It may even be more difficult to recall information, such as old facts or past events. By getting the right amount of sleep each night, you can help to improve your memory and processing. How to fix it: Be sure you are getting the right amount of sleep for your age and personal needs. Make sure your room temperature is cool and comfortable, so you do not wake up as much throughout the night. Choosing the right sheets and blankets for the temperature and season can also help to prevent discomfort and sweating. 4. More Back Pain Sleep problems due to an uncomfortable environment can also contribute to increased lower back pain. According to Spine-Health, a lack of restorative sleep only enhances pain and tension in the body. When you are tossing and turning, you become more aware of the discomfort. Waking up frequently can also make it more difficult to find a relaxing position. If you do not have the right pillows or mattresses, it is possible to experience more pain and soreness. How to fix it: Invest in a body pillow or cushion to put between your legs. This small adjustment can help you find the right position for sleep, even if you are living with lower back pain. Consider installing light-filtering or blackout blinds, which will help to block out the sun, as well as streetlights. Declutter your room so you can stretch or do relaxation activities before bed. A clean and neat space will help you find your Zen as you meditate, breathe deeply, or rest your legs and back.  Improving Your Sleeping Environment By adjusting your sleeping environment, you can improve your sleep hygiene. You can also help to reduce symptoms of chronic conditions, including lower back pain. To help yourself sleep at night, try laser therapy for back pain. This therapy uses a technology known as photobiomodulation therapy (PBMT), also formerly often referred to as low-level light therapy (LLLT). Wearing a safe PBMT device for just 30 minutes per day can help to enhance your comfort, mobility, and function both day and night. Now you have a variety of solutions at your fingertips. Follow the suggestions above and use the tools we have included in this guide to make your room more acceptable for rest and your body more ready for sleep. Staying committed to improving your sleep routine can enhance your whole body wellness. Photos: https://www.shutterstock.com/image-photo/interior-white-gray-cozy-bedroom-593768396 https://www.shutterstock.com/image-photo/tired-businesswoman-sleeping-on-table-office-391111147 https://www.shutterstock.com/image-photo/beautiful-young-woman-sleeping-on-bed-613463918 About the Author: Mark Broadly graduated from Vanderbilt University in 2016 with a double major in Biology and Chemistry. He is now a student at Emory School of Medicine in Atlanta working towards his Masters in Clinical Research. In the little free time he has, he loves writing about his experiences and knowledge in the health and wellness field.
 According to the World Health Organization, more than 264 million people around the world suffer from depression. Many don’t realize that depression not only changes one’s mood, but can result in body aches, especially back pain. This article will explore more behind this mental health concern and how back pain is connected to it. What Causes Depression? Depression can be caused by a handful of things. This includes:
Signs of Depression This health issue affects people in many different ways:
How Depression Triggers Back Pain  Many often don’t realize that depression can result in back pain. This is because it causes tension in the body, especially toward the lower back. In fact, studies have shown that those with depression tend to feel pain more than others which can make their back pain even more intolerable. Ways to Help Reduce Back Pain When Suffering From Depression  Use Natural Antidepressants
Using natural antidepressants will not only boost your mood, but will prevent pain. Chamomile This herb has long been used to help acute back pain. It’s able to do this thanks to the high levels of glycerine, a type of amino acid. Drinking a warm cup of chamomile tea isn’t only soothing, but can reduce anxiety and ease tense muscles. Lavender A few studies have shown that lavender could help improve the body's central nervous system, something that affects how the brain functions. Lavender not only helps with releasing more serotonin (a chemical that positively adjusts your mood), but is anti-inflammatory. This can help with swelling and tension caused by back pain. Omega-3 Omega-3, especially in the form of fish oil, could help improve back pain. In a 2006 study, 250 patients with neck or back pain were given fish oil as a natural NSAID (anti-inflammatory). Toward the end of the study, 125 participants found that fish oil helped with their pain. In addition to helping with back discomfort, Omega-3 could also improve mood due to its high amounts of fatty acids that keep the brain healthy. Peppers It might surprise you to learn that peppers can be used as a natural antidepressant. Due to their high levels of capsaicin, this vegetable can boost your mood. Peppers are also anti-inflammatory, which can help with reducing back pain caused by depression and can help heal the affected areas. Kiwi Kiwi is packed with vitamin C which is needed for producing collagen. Collagen is believed to help keep your muscles healthy which can reduce back pain. In addition to this, kiwis can prevent fatigue and give you more energy. Saffron This tangy spice has been found by numerous studies, including one published in the Journal of Pharmacy and Bioallied Sciences, to be helpful against depression. While it’s not known exactly why it’s able to do so, many believe it boosts serotonin levels in the brain and prevents oxidative stress. Saffron can also improve back pain because it stops muscle weakness and inflammation. Spinach This leafy green has an impressive amount of tryptophan and folate which both increase your body’s serotonin levels. Because it’s also packed with magnesium, it can prevent and treat back pain by relaxing your muscles. Try Journaling Sometimes back pain can be caused by stress due to an overflow of emotions. By journaling, you might find that releasing these feelings can help muscles in your back to relax because you aren’t building tension in them. Do Exercises Exercising has been shown to help significantly decrease back pain. In one study published in the medical journal Healthcare, over 32% of participants who completed a home exercise routine found that their back pain dramatically reduced. By doing simple exercises, like walking or jumping jacks, you’ll encourage your body to release endorphins. These natural chemicals are a type of painkiller that often lead to euphoria. By moving around and keeping your body active, you’ll not only prevent tension that can cause back pain, but will also improve your mood. Get a Massage A popular and very calming way to stop back pain is to get a massage. This is one of the many benefits of going to a chiropractor as they offer various types of massages to help stop your pain. In a study done by the Mayo Clinic, massage therapy was shown to help relax participants and improved their mood. This is because it works to lower cortisol (a stress hormone) and release more serotonin. There are a handful of massages that can be done to help improve mood and decrease back pain.
Meditation Meditation might also be useful to try. It’s able to slow your heart rate which can reduce stress and anxiety and has been shown to improve mood. Meditation also works to release built-up tension which can dramatically reduce back pain. Depression is a serious mental health issue that can result in a variety of different symptoms, including back pain. However, by understanding how back pain is connected to it, you can work toward not only preventing it, but also reducing other complications caused by depression. References https://www.nimh.nih.gov/health/publications/depression/index.shtml https://www.who.int/news-room/fact-sheets/detail/depression https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/pain-and-depression/faq-20057823 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-massage-relieve-symptoms-of-depression-anxiety-and-stress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437114/ https://pubmed.ncbi.nlm.nih.gov/16531187/ https://www.psypost.org/2018/10/capsaicin-from-chili-peppers-found-to-produce-antidepressant-like-effects-in-rats-52322 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266642/ About the Author - Dr. Brent Wells founded Better Health Chiropractic Alaska in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries. He brings a progressive and highly innovative approach to chiropractic care. Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.  If you tend to toss and turn at night, your sleeping troubles could be due to stress, your health, or it may be the way your bedroom is currently structured. Whether you suffer from insomnia or experience occasional trouble getting a good night’s rest, there are some things you can do to enjoy a deeper, more restful sleep. One of the best things you can do for your health and well-being is to get adequate sleep each night. Read on to learn more about the importance of getting a good night’s sleep and how you can take proactive steps at home for a restful slumber.
The Importance and Benefits of Getting a Good Night’s Sleep Lack of deep sleep can have a major negative impact on your health. When you don’t get a good night’s sleep, you’ll feel sluggish and moody the next day. Some side effects of missing out on sleep include fatigue, an inability to focus, and overeating. Some studies have shown that lack of sleep can actually contribute to obesity since it increases your levels of cortisol, a stress hormone that makes you feel hungry during the day. If you get enough hours of sleep each night, you’ll be more focused and alert. Lack of sleep can cause serious safety issues, such as car accidents or injuries at work. REM sleep provides plenty of benefits that can improve your health, including: 1. Improved learning and better brain function 2. Steady mood (no mood swings) 3. More energy – both physical and mental 4. Healthy heart and lung function 5. A stronger immune system If you’re currently struggling with insomnia or find that you wake up several times throughout the night and can’t fall back to sleep, you can take proactive steps to create a more restful, relaxing environment. Practicing stress management techniques and learning how to deal with anxiety can help to improve sleep. Turning off your smartphone before bedtime will also promote a healthier sleep pattern. Make Your Bed and Bedroom Comfortable One way to get a good night’s rest is to create a soothing, comfortable sleeping environment. The wall color and bedding colors in your bedroom can have a significant impact on your ability to achieve a restful night of sleep. Consider changing your bedroom colors to soft pastels and neutral tones rather than bright, vibrant colors. Soft blue, gray, and tan can calm the mind and encourage your brain to slow down and rest. Add a few plants like Lavender or Golden Pothos to your bedroom to help promote better sleep. Houseplants are easy to care for and they clean the air and contribute to a soothing environment. When you shop for bedding, choose lightweight cotton sheets that are soft but also not too heavy. Look for pillows and mattresses that support your personal sleep style so you’re not putting too much pressure on the back and neck. Side sleepers and back sleepers tend to do well with memory foam, while stomach sleepers should look for hybrid mattresses or those with an innerspring coil system. Lighting Tips A consistent cycle of sunlight and darkness helps the human body produce melatonin, a hormone that regulates sleep. If your bedroom is too bright, it can interfere with melatonin levels which will make getting a good night’s rest much more difficult. To combat this problem, use dimmer switches in the bedroom and turn the light levels lower at least two to three hours before bedtime. If you enjoy reading before you head off to dreamland, swap the bulbs in your table lamp from a bright to a low-wattage bulb. As the light in your bedroom dims, it naturally tells the body it’s time to get ready for rest. If the sunlight coming through your windows keeps you awake, use a set of blackout curtains. These heavy curtains can keep the sunlight from filtering in, so your bedroom stays nice and dark until you’re ready to wake. Achieve the Ideal Temperature for Sleeping Most people sleep better in cooler temperatures, so it’s important that you’re able to achieve the right temps in your bedroom. As you get ready to fall asleep, your body temperature starts to drop. When you keep your room cool at temperatures between 60 and 67 degrees, it helps cool your body down to encourage deeper sleep. If you have a warm bedroom, you can remedy the problem with a fan that you can aim to blow cool air on your body. Turn your home’s air conditioning system to a comfortable level that will keep you cool throughout the night. Avoid sleeping in heavy pajamas that can make you feel hot. Instead, switch to lightweight cotton or breathable linen for your bedtime outfits or a light summer blanket. More Helpful Tips for Better Sleep Struggling with insomnia and sleep difficulties can have a ripple effect on your health and your mental well-being. If you set up a comfortable bedroom that uses calming colors, cooler temperatures, and dim lights, this should help you fall asleep faster and for longer. However, there are plenty of other things you can do to experience a good night of rest at home. Here are some other things that may encourage solid sleep that lasts throughout the night:
Sleeping Apps to Download There are several apps for your smartphone that may help you get to sleep faster. These apps are designed to calm the mind and give you a sense of tranquility before you go to bed. Whether you have an Android or an iPhone, you can find these apps through your phone’s app store and give them a try. Here are a few of the most popular sleeping apps available today: Calm This app offers a variety of meditation practices you can try to help you feel calm before you go to bed. The app offers a unique new 10-minute meditation every day for users, so you’ll always have something different to try. It also features a variety of music selections that promote a calming feeling, and you can also pay for exercise videos, nature scenes, and sounds, or participate in a masterclass led by professional mindfulness experts. Sleep Cycle The Sleep Cycle alarm clock app uses sound analysis to identify your unique sleep cycle patterns. The app looks at sleep states and tracks your movement while you’re in bed. Smart Cycle then uses a wake-up phase that ends when you set your desired alarm time. Throughout the phase, it closely monitors signals from your body and then wakes you up softly when you enter the lightest sleep stage. Headspace If you’re new to the concept of meditation, the Headspace app is an excellent place to start. This app has a focus on mindfulness and provides detailed instructions to help you get started. Use your headphones when you use this app and enjoy calming meditations for all levels. Be sure to take advantage of the reminder system which will alert you when it’s time to participate in a new meditation session. From a cooler bedroom to noise reduction, there are plenty of things you can do to help ensure you’re getting the sleep you need. With a good night’s sleep, you’ll feel stronger, more positive, and ready to face the day. Try these tips to see which ones may help you get back into a healthy sleep cycle. **Originally posted on Porch.com** About the Author: Rocio is a SEO Marketing Specialist and does Content Marketing at Porch. She is passionate about wellness and fitness, and her hobbies are reading, writing, and music. Most of us know that physical activity has been widely correlated with a reduction in depression and anxiety. According to researchers, the general recommendation is for 30-60 minutes a day of physical activity on 3-5 times each week. More recently, achieving this recommendation by going to a gym or fitness facility has become literally impossible as most are closed for the foreseeable future.
What we often take for granted are the health benefits of less structured physical activity, such as walking, cleaning, playing, dancing, gardening, and meditative movements, like stretching and yoga. All of these can be done now, at home, whenever you have time, even during the COVID-19 pandemic. What I hope many of you can put aside right now are the "traditional" motivators for exercise, which include: burning a certain number of calories, changing body shape or size (losing weight), and "earning" certain foods or "working off" certain foods. Instead, use joyful movement to enjoy connecting with your body and to relieve stress. You can do it with friends, family, or alone for however long feels good to you. Your body will thank you for it. A few years ago, I had some family staying at our home. While watching a movie, one of my nephews stood up in the middle of the room and began puking. I will save you the details, but know it was not a pleasant sight.
A few minutes later, his brother joined in. We all stood around in shock; they had obviously come down with the stomach flu. No one likes getting sick, but I must confess that I am a really big wimp when I do catch the dreaded bug. Eager to defend my home, I grabbed my bottle of cleaner and several rags, ready to clean up. In the next two hours, I began sanitizing every surface in the house. The two boys remained in the guest bedroom, and I warded off the germs from spreading any further. After a couple of days, we anxiously waited for the icky feeling in our stomachs to arise, but it never did. Our cleaning had defeated the flu! Whether you are sick from a common cold or a nasty stomach flu, you should always clean your home in these seven ways to keep your home healthy and your body strong. CHANGE THE SHEETS When I am sick, my bed becomes home to both me and my germs. Grab the sheets, blankets, and pillowcases and toss them all in the washer. Even clean up bedding that doesn’t have germs to get all of the laundry done at the same time and ensure that no germs make it out alive. Let them soak for an extra 15 minutes; this will help the water loosen any residue. If your pillows are due for replacing, use this sickness as an opportunity to get new ones. THROW OUT THE TOOTHBRUSHES Toss the brushes and buy yourself some new ones. You can get inexpensive ones at the dollar store, but the toothbrushes are the first things that need to go; don’t even bother trying to clean them. SANITIZE DOOR KNOBS Door knobs are opened and closed all day long by the sick and healthy people in a home. Wipe them down with a cleaning product that contains bleach to disinfect them completely. Wiping off knobs will keep the germs from spreading to others in the home who are not sick. SCRUB THE BATHROOM The bathroom is my second home when I have the flu and is the first room I clean during recovery. It helps to clean it several times while you are sick to ensure that those germs aren’t making their way out. WASH CLOTHING Do all of the laundry in the house, but don’t forget any clothes you were wearing while sick. It always helps me to do a “sick” load of laundry full of towels, cleaning rags, rugs, clothes, and sheets. Clean up laundry to make sure every load is full and water is not being wasted. CLEAN REFRIGERATOR AND MICROWAVE HANDLES The refrigerator and microwave handles are often forgotten, but if you are like me, they are opened up more than any doorknobs in the rest of the house. Scrub them down, and don’t forget to wash containers inside the refrigerator, too. CLEAN VACUUM FILTER I typically vacuum the entire house after recovering from the flu, but I forget about the filter. After vacuuming the floors and rugs in your house, make sure you remove the filter and clean it, too. You don’t want any germs trapped inside the filter of your vacuum. Most viruses can only spread by entering your body through your mouth, nose, or eyes. You might keep your hands clean, but as soon as you touch a dirty surface, you have the germs on your hands. Rubbing your eyes, wiping your nose, or eating a snack are ways germs can enter your body. The best way to prevent the spread is to completely get rid of them on all surfaces. Once the flu has coursed through your body, get your house cleaned up to keep your body feeling healthy. Source: BusyBee Cleaning Service School avoidance, sometimes called school refusal or school phobia, is a growing concern affecting up to 25% of students. School avoidance is stressful for parents and children alike, and the situation is often difficult to navigate both at home and at school.
Children avoiding school may exhibit outright refusal, may complain of vague physical symptoms, or may come up with very creative reasons for not attending school. Most commonly, children with complain of unexplainable physical symptoms – things like headaches, upset stomach, nausea, and dizziness. These symptoms are typically only present on school days, with weekends being complaint-free. If a child experiencing school avoidance attends school, he may frequently visit the school nurse or experience separation anxiety from parents while at school. Children typically avoid school for reasons they aren’t capable of verbalizing or willing to share with parents. It is important to consider that students who avoid school may be experiencing anxiety or trying to avoid negative experiences at school. Fear of failure, perceived “meanness” of teachers/school staff/other students, issues with peers, bullying, and fear of using a public restroom are all possible contributors to school avoidance. TIPS FOR PARENTS: Have an open dialogue with your child about why he doesn’t want to attend school. Consider all possibilities and offer your child sympathy and support. Brainstorm solutions with your child for any issues identified and rehearse responses for any difficult situations your child anticipates. Acknowledge your child’s feelings, but insist on her immediate return to school. The longer your child stays home, the more difficult her eventual return to school will be. Explain to your child that attending school is required by the law. Understand that your child will likely become more insistent on staying home several days, but you must make a commitment to remain firm in your expectation for school attendance. Discuss your child’s reasons for school avoidance with teachers/school staff. Enlist their support in your child’s return to school. If bullying or issues with teachers have been identified as reasons for school avoidance, discuss these issues with school staff immediately and discuss options for quick resolution. Discuss a gradual return - starting with several hours daily and building to a full school day - if needed. Discuss the positive aspects of school with your child. Identify friends that your child can lean on when feeling anxious or sad. If your child is having difficulty making friends, enlist the help of teachers or the school guidance counselor to encourage engagement with others students – buddy lunches or getting to spend a recess inside with one or two other students may help your child build friendships. Encourage your child to engage in hobbies and interests. Fun will help your child relax and hobbies are great distractions that will help your child build self-confidence. If your child is not currently in therapy, enlist the help of a counselor to help your child verbalize feelings and build healthy coping skills. Encouraging your child to understand and protect their own mental health is a gift that will last a lifetime.  Source The first year I moved from a place with warm, sunny winter to one with winters that are cold and gray was far from easy. But the antidote was I went for a walk every day. No matter what — no matter how cold, no matter how raw, no matter how snowy — I walked. A passionate walker, hiker, jogger, and gardener, the solution felt natural. I always go outside, for the joy of it on the bright days as well as on days that are either literally or figuratively, dark. Folk wisdom has long held that natural beauty, fresh air, and sunshine can lift moods of depression and anxiety. Now studies show how well green therapy works as a natural solution for difficult moods. Time outdoors gets you moving, which in itself promotes a sense of well-being. But you don’t have to experience a runner’s high to enjoy the mood-elevating benefits of the outdoors. That spike in endorphins that comes from vigorous aerobic effort is also possible by walking in the park. Studies show regular brisk walking can effectively combat anxiety and depression. And a green walk is more effective than walking indoors. Taking a walk in your own backyard is also effective. When’s the last time you listened to the birds chirp, or the trees rustle? Do you even know what kind of trees are planted in your yard? Take an afternoon to identify them. Better yet, plant a few new ones. As little as 5 minutes in a natural setting can improve self-esteem, mood, and motivation. It allows you to connect with nature and its beauty, and concentrate on small achievable goals. In Japan, they call this "forest bathing," or "shinrin-yoku." It's a decades-old practice of connecting with nature through our senses. Some doctors are now prescribing it to their patients to reduce stress and blood pressure. You don't have to hike, jog, or work up a sweat to appreciate the sounds, smells, and sights of the forest. Taking a walk in the woods during the day can also help with seasonal affective disorder. Doctors say exposure to bright light helps reduce depression and anxiety. Mother nature isn't a replacement for mental health therapy, but rather a supplement. Professionals are now integrating green therapy into their workday schedules. Adventure Therapy This involves physical activities along with psychological exercises, usually carried out in groups. Activities such as rafting, rock climbing, and paintball games get the adrenaline flowing. Animal-Assisted Therapy Conducted by a professional, this focuses on the interaction between individuals and animals like horses and dogs. This therapy can be a one-to-one activity or done in a group. Green Exercise Therapy This involves physical activities or exercises in green spaces, such as walking, running, and cycling. It's usually led by a trained instructor. Therapeutic Gardening There's something about digging in the dirt that lifts up people struggling with mental and emotional issues. It can take several forms: Social and therapeutic horticulture Gardening or growing food in community gardens or nurseries, with the help of qualified tutors. Care farming This is popular in many care centers for people with disabilities. It focuses on growing farm crops and looking after farm animals. Environmental conservation combines with nature classes under the direction of a group leader. If you opt for therapeutic gardening, don’t neglect your own backyard, which you can access anytime without the help of a leader. All the great things about the garden can come into play to combat anxiety and depression: the sight, sounds, and smells of the great outdoors; the joy of creating something beautiful and life-sustaining for yourself and your family; and the benefits of physical exertion. Gardening also expresses and reinforces faith and hope for the future. You are, after all, planting something today that will flourish tomorrow. Green therapy in or out of the garden can also provide an additional benefit. It can yield activities, habits, and even objects that can give you joy for years after the dark days subside. Olivia Macdonald loves the outdoors, especially when she’s in motion in it — whether hiking trails, running 5Ks, skiing or cycling on a mountain bike or road bike.  [image source: https://unsplash.com/photos/OBbliBNuJlk]
Whether you’re trying to save money or you just don’t want to venture out in the cold this winter, there are plenty of ways you can still exercise in the comfort of your home – and lots of benefits in doing so. You don’t need any big, bulky workout equipment taking up space in your living room either – you just need the motivation to get started. Now, let’s burn some calories! Combine these exercises below for a simple workout routine at home: Cross Jacks – Stand in the same position you would for jumping jacks. Jump and cross your legs in front of one another as you cross your arms above your head. Then, spread your feet and arms apart. Just like you would with a jumping jack. Repeat, crossing the opposite arms and legs. You can also do this exercise with your arms in front of you. High Knees – Stand with your feet apart. Lift one knee up toward your chest and pump the opposite arm while making a fist. Land lightly on the balls of your feet. Alternate your knees and elbows at a quick pace. Stair Sprints – Using the stairs in your home, sprint up them, one at a time. Slowly walk down for a cool down. Then, sprint up them again. This is a real calorie burner! Burpee – Stand with your feet shoulder-width apart and then squat, placing your hands on the ground in front of you. Jump your feet back, landing on the balls of your feet. Form a straight line with your body, similar to a plank position, parallel to the ground. Then, jump your feet back to where your hands are and stand up, raising your arms above your head. Once you start getting used to this warm-up, you can add a push-up when you are in the plank position. Mountain Climbers – Kneel on the floor and place your hands out in front of you shoulder-width apart. Lean forward with your body extended. Then, bring your right thigh to your chest while extending your left leg back with toes pointing down. Alternate and bring your left thigh to your chest while extending your right leg back in the same position. For the workout routine above, exercise for 30 seconds to 1 minute and rest for 10 seconds before going onto the next step. After all of the exercises are complete, rest for one minute and then start it again. Increase the number of times the routine is done as you progress in your training. About the Author: Rae is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing for Taos Footwear. Seasonal Affective Disorder is a term used to describe depressive episodes that follow seasonal patterns, most commonly beginning in the late fall and early winter months, with resolution in the spring and summer months. Symptoms may include feeling hopeless or worthless, losing interest in activities that are normally pleasurable, decreased energy, changes in appetite or weight, changes in sleep patterns, and/or thoughts of suicide or death.
According to the National Institute of Mental Health (NIMH), some theories behind the phenomenon of seasonal depression include dysregulation of serotonin (an important brain chemical involving mood), overproduction of melatonin, and underproduction of Vitamin D. Possible treatments for seasonal depression include antidepressants, Vitamin D supplementation, psychotherapy, and bright light therapy. Artificial bright light therapy has been proven effective in numerous randomized clinical trials and may be a good option if medications are not tolerable or effective. Most studies show that about 60% of patients respond to this type of therapy. Positive effects of bright light therapy are obtained if utilized in the early morning hours for a duration of 30 minutes. In order to show clinically significant improvement in symptoms, the light must reach an intensity of 10,000 lux and include fluorescent bulbs emitting white light specifically. Lower intensity light may be helpful but requires a longer duration of exposure. Typically, UV light is filtered out from most light boxes, reducing potential risks to the eyes and skin. Ideally, the light box should be about 16 to 31 inches away from the individual and be projected slightly downwards. If symptoms do not improve within 2 to 4 weeks, adding afternoon/evening bright light therapy for an additional 30 minutes may be helpful. Light therapy is generally safe and there are no absolute medical contraindications. There is little to no evidence that bright light therapy causes any retinal damage in humans, according to www.uptodate.com. The most common side effects include eye strain and headaches. It should be noted that patients with bipolar major depression may be at increased risk for manic episodes with the initiation of bright light therapy due to its stimulating properties. In review, bright light therapy appears to be an excellent option for the treatment of seasonal depression if administered correctly - that is, with the correct intensity of light and for an adequate amount of time. Given its safe profile with minimal side effects, this provides a therapeutic opportunity to improve mood without the common side effects associated with most antidepressant medications. |
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