 Why do you go on vacation? Maybe to get a rest, to explore the world, or to spend time with family and friends? How about going on a trip specifically targeted to improving your wellbeing? There’s a rising trend in this type of break, with an increasing number of travelers looking to take a vacation that’s aimed at improving their health – perhaps an indicator of the busy world we all live in. But do these trips actually have tangible benefits, or is it simply just a case of relaxation? Let’s explore some of the positives a wellness vacation can have. Escaping from the Outside World Being in-demand constantly or dealing with daily difficulties can result in a build up of stress over time. You may feel like you’ve got everything covered, but your brain will still be running the possibilities and managing your to-do list, even when you’re sleeping. A wellness break can give yourself permission to step away and disconnect from the outside world, without the pressure of needing to respond to your phone or emails. Especially if you’re a workaholic, this can be a real reset – you might not even realize how stressed and tense you feel until you’ve hit pause. Over time, chronic stress affects all areas of the body, and can lead to health conditions such as heart attacks, stomach issues and headaches.  Improved Sleep When was the last time you woke up feeling truly rested? If you can’t remember, then it might be time to take a break that is fully targeted at improving your sleep. As well as staying in calm surroundings, you’ll also potentially be able to choose from a pillow menu, diffuser scent in your room, a tailored nutrition plan to aid sleep, and classes like yoga and meditation to help soothe your mind. Sleep is an essential part of health. As well as supporting your mood, your body is working while you’re resting to support your heart, circulatory system, metabolism, respiratory system and immune system. So, taking a vacation that’s focused on sleeping might sound silly, but you’ll likely pick up some tips that will help you throughout your life.  Balanced Diet On a normal vacation, most of us take it easy, opting for restaurant or takeaway food. While balance is a good thing, eating this way over an extended period of time can leave you feeling sluggish. In contrast, wellness vacations often offer optimized diet plans that are tailored to your own personal needs. Whether you’re looking to get some more fruit and vegetables into your meals or want to opt for a vegetarian option for a week, you’ll be able to enjoy nutritious yet tasty meals, which you can then recreate back home. Some retreats even offer cooking classes. A Focus on Listening to Your Body Overall, wellness vacations encourage you to slow down and listen to your body, which is a useful skill to have throughout your life. Physical symptoms can be signs of mental exhaustion, as well as an indicator that your body is struggling in some way. Prioritizing self-care, resetting and resting will can help put you back on the path to health.
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 Sleep is more than just a nightly habit – it's a cornerstone of our overall wellbeing. From mood regulation to cognitive functioning, the quality of your sleep plays a vital role in maintaining good mental health. In fact, the better your mental health is, the better you sleep – so ensuring you get adequate rest each night is key to maintaining a good quality of life. But how does it really work? Here, we break down some of the ways your sleep quality can impact your mental health. |
 | Teri Silver is a journalist and outdoor enthusiast. She and her husband live on 5 acres with a vast lawn, three gardens, a farm, a pond, many trees, and a lot of yard work! The best parts of the year are summer and fall when home-grown veggies are on the dinner table. |
What is ADHD?
ADHD stands for Attention-Deficit/Hyperactivity Disorder. It is a neurodevelopmental disorder that typically begins in childhood and may persist into adulthood. ADHD is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and development.
There are three main subtypes of ADHD:
ADHD can have significant effects on various aspects of life, including academic performance, work productivity, relationships, and self-esteem. However, with proper diagnosis, treatment, and support, individuals with ADHD can manage their symptoms effectively. Treatment options often include a combination of medication, behavioral interventions, therapy, and education about the condition.
Why do some people develop ADHD?
The exact cause of ADHD is not yet fully understood. However, research suggests that a combination of genetic, neurological, and environmental factors contribute to its development. Here are some factors that may play a role:
How common is ADHD?
ADHD is a relatively common neurodevelopmental disorder. Its prevalence can vary depending on the population being studied and the diagnostic criteria used. According to estimates from the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is commonly used for diagnosis, the prevalence of ADHD in children and adolescents is approximately 5-10% worldwide.
It is important to note that ADHD can persist into adulthood for many individuals, although symptoms may change over time. The prevalence of ADHD in adults is generally lower than in children, with estimates ranging from 2-5%. However, research suggests that the prevalence of ADHD in adults may be underdiagnosed and underreported.
It is also worth noting that ADHD can affect individuals of all genders, ethnicities, and socioeconomic backgrounds. It is not limited to any specific demographic group.
Given the relatively high prevalence of ADHD, it is important to raise awareness, promote understanding, and provide appropriate support and treatment options for individuals with ADHD to help them manage their symptoms and thrive in their daily lives.
How do you treat ADHD?
ADHD is a complex disorder, and the treatment approach often involves a combination of strategies tailored to the individual's specific needs. The primary goal of treatment is to manage symptoms, improve daily functioning, and enhance quality of life. Here are some common treatment options for ADHD:
What non-medication treatments are helpful for ADHD?
Non-medication treatments can be beneficial in managing ADHD symptoms and improving daily functioning. Here are some non-medication treatments commonly used for ADHD:
What over-the-counter treatments help with ADHD?
It is important to note that there are no over-the-counter (OTC) treatments that have been proven to effectively treat ADHD. ADHD is a complex neurodevelopmental disorder that typically requires professional evaluation, diagnosis, and treatment by healthcare providers, such as psychiatrists or psychologists.
While some OTC products may claim to improve focus, attention, or cognitive function, their efficacy and safety in managing ADHD symptoms have not been scientifically validated. It's essential to be cautious of any products that make unsubstantiated claims about treating or managing ADHD without proper research evidence.
If you suspect you or someone you know may have ADHD, it is recommended to seek professional medical advice. A healthcare provider can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options, which may include medication, behavioral therapy, or a combination of both.
Remember, it is important to prioritize evidence-based treatments and consult with healthcare professionals who specialize in ADHD for proper evaluation and guidance.
How can you help a loved one who has ADHD?
Supporting a loved one with ADHD can make a significant positive impact on their well-being and daily functioning. Here are some ways you can help:
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!
ADHD stands for Attention-Deficit/Hyperactivity Disorder. It is a neurodevelopmental disorder that typically begins in childhood and may persist into adulthood. ADHD is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and development.
There are three main subtypes of ADHD:
- Predominantly Inattentive Presentation: Individuals with this subtype primarily exhibit symptoms of inattention. They may have difficulty sustaining attention, being organized, following instructions, and completing tasks.
- Predominantly Hyperactive/Impulsive Presentation: Individuals with this subtype primarily exhibit symptoms of hyperactivity and impulsivity. They may struggle with sitting still, being patient, waiting their turn, and controlling impulsive behaviors.
- Combined Presentation: This subtype is the most common, where individuals exhibit symptoms of both inattention and hyperactivity/impulsivity.
ADHD can have significant effects on various aspects of life, including academic performance, work productivity, relationships, and self-esteem. However, with proper diagnosis, treatment, and support, individuals with ADHD can manage their symptoms effectively. Treatment options often include a combination of medication, behavioral interventions, therapy, and education about the condition.
Why do some people develop ADHD?
The exact cause of ADHD is not yet fully understood. However, research suggests that a combination of genetic, neurological, and environmental factors contribute to its development. Here are some factors that may play a role:
- Genetic Factors: ADHD tends to run in families, indicating a strong genetic component. Several genes have been identified that may contribute to the development of ADHD. However, it is important to note that having a genetic predisposition does not guarantee that someone will develop ADHD. It simply increases the likelihood.
- Neurological Factors: Studies have found differences in the structure and functioning of certain brain areas in individuals with ADHD. These differences involve areas responsible for attention, impulse control, and executive functions. Neurotransmitters like dopamine and norepinephrine, which play a role in regulating attention and behavior, may also be involved.
- Environmental Factors: Certain environmental factors may contribute to the development of ADHD or exacerbate existing symptoms. These factors can include exposure to toxins (e.g., lead), prenatal exposure to alcohol or tobacco smoke, premature birth, low birth weight, and maternal stress during pregnancy. However, it is important to note that these factors alone do not cause ADHD but may increase the risk in individuals who are already genetically susceptible.
How common is ADHD?
ADHD is a relatively common neurodevelopmental disorder. Its prevalence can vary depending on the population being studied and the diagnostic criteria used. According to estimates from the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is commonly used for diagnosis, the prevalence of ADHD in children and adolescents is approximately 5-10% worldwide.
It is important to note that ADHD can persist into adulthood for many individuals, although symptoms may change over time. The prevalence of ADHD in adults is generally lower than in children, with estimates ranging from 2-5%. However, research suggests that the prevalence of ADHD in adults may be underdiagnosed and underreported.
It is also worth noting that ADHD can affect individuals of all genders, ethnicities, and socioeconomic backgrounds. It is not limited to any specific demographic group.
Given the relatively high prevalence of ADHD, it is important to raise awareness, promote understanding, and provide appropriate support and treatment options for individuals with ADHD to help them manage their symptoms and thrive in their daily lives.
How do you treat ADHD?
ADHD is a complex disorder, and the treatment approach often involves a combination of strategies tailored to the individual's specific needs. The primary goal of treatment is to manage symptoms, improve daily functioning, and enhance quality of life. Here are some common treatment options for ADHD:
- Medication: Stimulant medications, such as methylphenidate (e.g., Ritalin) and amphetamines (e.g., Adderall), are often prescribed to help manage ADHD symptoms. These medications work by increasing the levels of certain neurotransmitters in the brain, improving attention, impulse control, and hyperactivity. Non-stimulant medications, such as atomoxetine (Strattera) and guanfacine (Intuniv), may also be prescribed as alternative options.
- Behavioral Interventions: Behavioral therapy is an important component of ADHD treatment. It can include various techniques to improve organization, time management, and problem-solving skills. Behavioral interventions may involve parent training, where parents learn strategies to help their child manage behavior and structure their environment effectively. Additionally, cognitive-behavioral therapy (CBT) can help individuals develop coping skills, manage emotions, and address specific challenges related to ADHD.
- Education and Psychoeducation: Education about ADHD is essential for both individuals with ADHD and their families. Understanding the nature of the disorder, its impact on daily life, and learning effective strategies can be empowering and supportive. Psychoeducation can also help address any misconceptions or stigmas associated with ADHD.
- Supportive Interventions: Providing a supportive environment is crucial for individuals with ADHD. This can involve creating structured routines, setting clear expectations, and providing positive reinforcement for desired behaviors. Support groups, where individuals with ADHD and their families can connect with others facing similar challenges, can also be beneficial.
- Lifestyle Modifications: Certain lifestyle modifications can help manage ADHD symptoms. These include regular exercise, maintaining a balanced and nutritious diet, ensuring adequate sleep, and minimizing distractions in the environment (e.g., noise, clutter).
What non-medication treatments are helpful for ADHD?
Non-medication treatments can be beneficial in managing ADHD symptoms and improving daily functioning. Here are some non-medication treatments commonly used for ADHD:
- Behavioral Therapy: Behavioral therapy aims to modify behaviors and develop strategies to improve executive functions, organizational skills, time management, and impulse control. It can be conducted individually or in group settings, and it often involves teaching specific skills and techniques through structured sessions. Behavioral therapy can be effective for both children and adults with ADHD.
- Cognitive-Behavioral Therapy (CBT): CBT helps individuals with ADHD identify and change negative thought patterns and behaviors that contribute to difficulties in managing their symptoms. It focuses on developing coping strategies, problem-solving skills, and improving self-esteem. CBT can be particularly helpful in addressing emotional regulation, managing stress, and improving social skills.
- Parent Training and Education: Parent training programs are designed to educate parents about ADHD, its impact on their child, and strategies for managing behavior. Parents learn techniques for providing structure, setting appropriate expectations, and implementing effective discipline strategies. These programs empower parents to support their child's development and manage challenging behaviors.
- Mindfulness and Meditation: Mindfulness practices, such as meditation and deep breathing exercises, can help individuals with ADHD improve their ability to focus attention, regulate emotions, and reduce impulsivity. Mindfulness techniques promote self-awareness, relaxation, and present-moment awareness, which can be beneficial in managing ADHD symptoms.
- Exercise and Physical Activity: Regular physical activity has been shown to have positive effects on attention, executive functions, and mood regulation in individuals with ADHD. Engaging in activities such as sports, dance, yoga, or other forms of exercise can help reduce hyperactivity, improve focus, and enhance overall well-being.
- Organization and Time Management Strategies: Developing effective organizational systems, using planners or calendars, breaking tasks into smaller steps, and utilizing visual aids (e.g., checklists) can assist individuals with ADHD in managing time, prioritizing tasks, and staying organized.
- Environmental Modifications: Creating an environment that minimizes distractions and supports focus can be helpful for individuals with ADHD. This can involve minimizing clutter, having a designated study or work area, using noise-canceling headphones, and implementing visual cues or reminders.
What over-the-counter treatments help with ADHD?
It is important to note that there are no over-the-counter (OTC) treatments that have been proven to effectively treat ADHD. ADHD is a complex neurodevelopmental disorder that typically requires professional evaluation, diagnosis, and treatment by healthcare providers, such as psychiatrists or psychologists.
While some OTC products may claim to improve focus, attention, or cognitive function, their efficacy and safety in managing ADHD symptoms have not been scientifically validated. It's essential to be cautious of any products that make unsubstantiated claims about treating or managing ADHD without proper research evidence.
If you suspect you or someone you know may have ADHD, it is recommended to seek professional medical advice. A healthcare provider can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options, which may include medication, behavioral therapy, or a combination of both.
Remember, it is important to prioritize evidence-based treatments and consult with healthcare professionals who specialize in ADHD for proper evaluation and guidance.
How can you help a loved one who has ADHD?
Supporting a loved one with ADHD can make a significant positive impact on their well-being and daily functioning. Here are some ways you can help:
- Educate Yourself: Learn about ADHD to better understand its symptoms, challenges, and impact on daily life. This knowledge will help you develop empathy and provide appropriate support. Be open-minded and dispel common misconceptions about ADHD.
- Open Communication: Maintain open and honest communication with your loved one. Encourage them to express their feelings, frustrations, and challenges related to ADHD. Create a safe and non-judgmental space for them to share their experiences.
- Offer Practical Support: Assist your loved one with organizing their environment, developing routines, and managing time effectively. Help them break down tasks into manageable steps, create to-do lists, or use visual aids. Simple strategies like reminders or visual schedules can be helpful.
- Establish Structure and Consistency: ADHD individuals benefit from consistent routines and structure. Encourage them to establish regular sleep patterns, mealtimes, and study/work schedules. Consistency can help minimize distractions and provide a sense of stability.
- Encourage Healthy Lifestyle Habits: Encourage your loved one to maintain a healthy lifestyle, including regular exercise, nutritious eating habits, and sufficient sleep. These habits can positively impact their energy levels, mood, and overall well-being.
- Provide Emotional Support: Individuals with ADHD may experience frustration, low self-esteem, or anxiety due to their challenges. Offer emotional support, reassurance, and encouragement. Focus on their strengths and accomplishments rather than solely on their difficulties.
- Help Them Set Realistic Goals: Assist your loved one in setting realistic and achievable goals. Break larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Celebrate their progress and offer praise and positive reinforcement.
- Encourage Self-Advocacy: Empower your loved one to become their own advocate. Help them develop self-advocacy skills, such as effectively communicating their needs, requesting accommodations when necessary, and seeking appropriate support.
- Support Professional Treatment: Encourage your loved one to seek professional evaluation and treatment from qualified healthcare providers experienced in ADHD. Offer to accompany them to appointments, assist with medication management, or participate in therapy sessions if appropriate.
- Be Patient and Understanding: ADHD can present challenges, and your loved one may struggle with certain tasks or exhibit impulsive behavior. Practice patience, understanding, and empathy. Avoid criticism or negative judgment.
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!
Exploring the Connection Between Outdoor Exercise and Improved Sleep Quality by Alissa Cassidy
9/6/2024
Source: Pixnio
Have you ever noticed how people always say “Well they’re going to sleep good tonight” after watching kids play outside at the park? The same is also true for adults. Being outside is great for us, and so is exercise. But when you combine those two, the result is often great sleep.
How Does Outdoor Exercise Improve Sleep Quality?
Source: Pexels
Let’s first explore how being outside is beneficial to sleep.
Sunshine provides us with vitamin D, which is necessary for keeping our bones, teeth, and muscles strong and healthy. Being outside regularly also helps to regulate your circadian rhythms, which tell your brain when it’s time to be awake and when it’s time to sleep. Morning light is particularly beneficial for this –– morning light tells your brain it’s morning and time to be awake. If you don’t see the sun until noon each day, your circadian rhythm may be off-kilter.
Being outside also improves our mood, sense of well-being, and motivation. Fresh air, chirping birds, and rustling leaves are natural relaxants.
Now let’s discuss why exercise is important to sleep.
Physical exertion has been shown to help people fall asleep faster and stay asleep longer. Exercise increases the amount of melatonin in your body, which is a necessary hormone for sleeping. Being active also helps reduce stress and anxiety, and when you’re more relaxed, you sleep better.
Sunshine provides us with vitamin D, which is necessary for keeping our bones, teeth, and muscles strong and healthy. Being outside regularly also helps to regulate your circadian rhythms, which tell your brain when it’s time to be awake and when it’s time to sleep. Morning light is particularly beneficial for this –– morning light tells your brain it’s morning and time to be awake. If you don’t see the sun until noon each day, your circadian rhythm may be off-kilter.
Being outside also improves our mood, sense of well-being, and motivation. Fresh air, chirping birds, and rustling leaves are natural relaxants.
Now let’s discuss why exercise is important to sleep.
Physical exertion has been shown to help people fall asleep faster and stay asleep longer. Exercise increases the amount of melatonin in your body, which is a necessary hormone for sleeping. Being active also helps reduce stress and anxiety, and when you’re more relaxed, you sleep better.
What Happens When You Exercise Outdoors?
Source: Pxhere
Interestingly, it’s been shown that people perceive that outdoor exercise is easier than indoor exercise. Walks or jogs in nature feel less vigorous than they do on the treadmill. When exercise comes more easily, it’s more likely a person will continue to do so.
When you combine exercise with fresh air and sunshine, you get the benefits of both: increased vitamin D, more melatonin, reduced stress, stronger muscles, and better cardiovascular health.
So how do you incorporate outdoor exercise into your routine? Start your morning with a few jumping jacks in your yard, a walk around the block with your coffee in hand, or a bike ride around the neighborhood. Getting outside, moving your body, and exposing yourself to light first thing in the morning tells your brain it’s time to start the day.
Even yard work and gardening counts. It’s no easy task shoveling, weeding, mowing, and raking. Getting outside during the day to work in the yard is an excellent way to combine exercise, fresh air, and sunshine. It’s easy to garden with your kids too. You’ll also set an example that outdoor activity and moving your body is fun, healthy, and beneficial.
An after-dinner stroll is another great way to prepare your body for sleep. As the sun is setting, your body will start producing melatonin, your mind will begin to relax, and your brain will know it’s almost time for sleep.
As you practice this routine, you’ll notice that you have more motivation. You’ll develop a positive feedback loop in which you look forward to waking up and getting going, and you sleep better at night. All of these good results lead to even better well-being, mood, productivity, and health.
When you combine exercise with fresh air and sunshine, you get the benefits of both: increased vitamin D, more melatonin, reduced stress, stronger muscles, and better cardiovascular health.
So how do you incorporate outdoor exercise into your routine? Start your morning with a few jumping jacks in your yard, a walk around the block with your coffee in hand, or a bike ride around the neighborhood. Getting outside, moving your body, and exposing yourself to light first thing in the morning tells your brain it’s time to start the day.
Even yard work and gardening counts. It’s no easy task shoveling, weeding, mowing, and raking. Getting outside during the day to work in the yard is an excellent way to combine exercise, fresh air, and sunshine. It’s easy to garden with your kids too. You’ll also set an example that outdoor activity and moving your body is fun, healthy, and beneficial.
An after-dinner stroll is another great way to prepare your body for sleep. As the sun is setting, your body will start producing melatonin, your mind will begin to relax, and your brain will know it’s almost time for sleep.
As you practice this routine, you’ll notice that you have more motivation. You’ll develop a positive feedback loop in which you look forward to waking up and getting going, and you sleep better at night. All of these good results lead to even better well-being, mood, productivity, and health.
 | Alissa is a writer who lives in the Atlanta area. She's married with three sons, is a grad student, and is an amateur photographer. When she's not writing or studying, she enjoys working out, listening to music, and watching true crime stories. |
Image Credits: https://www.pexels.com/photo/woman-stretching-on-ground-3076509/
Introduction
While there are many ways to improve mental health, it has been shown by research time and again that there is a strong correlation between physical activity and mental health.
A moderate level of exercise has been associated with stress reduction, increased energy levels, boosted memory, improved concentration, as well as release of “happy hormones” such as oxytocin, all essential for mental well being.
If you’re wondering how you can use physical activity to improve your mental health, here are some quick tips for you:
Exercise is the Answer to Anxiety And Depression
Any type of physical activity has proven to be a strong mood booster, so it isn’t a surprise that it has healing powers when it comes to anxiety, depression, and other mental conditions. Known for its “happy hormone” releasing properties, exercise has often been associated as a better treatment for treating mild to moderate anxiety and depression as compared to medicines.
When you are exercising, you are grounded. By noticing your own movements, enjoying the present, and releasing tension that’s holding you back, many symptoms of anxiety and depression can be subsided. Because exercise brings about positive changes in the chemistry of the brain, even doctors recommend different forms of exercises for combating anxiety and depression.
Physical Activity Makes Your Stress Go Away
Believe it or not, physical activity, even in moderate levels can melt your stress away. When you’re in stressful situations, your body tenses up. The tension that you feel in your muscles can lead to a vicious cycle of discomfort where your body and mind keep reacting to stress.
Exercise helps lower the level of stress hormone, known as cortisol, in your body leading to a relaxed nervous system. It also helps you think beyond your current situation and stay calm during stress.
Regular Exercise Helps Create a Positive Body Image
Regular exercise is a great way to build resilience and self confidence. When you constantly invest in your physical and mental well being, you enhance your self esteem, you achieve more physically, and as a result your body image reaches new heights.
Whether you are lifting weights on a gym bench, or dedicating one hour daily at the squat rack, by consistently showing up and working hard towards your goals, you receive intrinsic motivation that helps you create and maintain a positive body image. This teaches you to be more disciplined and builds trust within yourself to achieve other goals in your life.
Exercise Routine Induces Deeper Sleep
Depending on the time of the day when you like to exercise, you may have to vary between a high intensity workout or a low intensity exercise like yoga. However, the consensus is that no matter when you exercise, you’re bound to have a good night’s sleep afterwards.
Regular physical activity is known to regulate your body’s circadian rhythm, also known as the built-in alarm clock of the body. When you start exercising during the day and engage in light stretching or yoga during the night, you indicate to your circadian rhythm that when’s the right time to rest and when it’s time to wake up, leading to a deeper and peaceful slumber.
Regular Physical Activity Makes You Sharp
If you thought exercise only made your body stronger, you may have to think again. Multiple studies have shown that regular cardiovascular exercise not only boosts brain power to focus on the current tasks but also improves long term memory, resulting in enhanced brain function.
Moreover, regular exercise has also been shown to delay the onset of brain conditions such as dementia and Alzheimer's by strengthening the hippocampus. Since the hippocampus is the part of the brain that’s responsible for memory, learning, and creativity, it helps reduce chances of cognitive decline by keeping you sharp, focused and young, both physically and mentally.
To Summarize
It’s truly fascinating to know the mental benefits of physical activity. Whether you already enjoy exercising, or are on the fence about starting your exercise journey, this will help you appreciate the importance of physical activity and will increase your interest in finding more physical activities that you enjoy!
While there are many ways to improve mental health, it has been shown by research time and again that there is a strong correlation between physical activity and mental health.
A moderate level of exercise has been associated with stress reduction, increased energy levels, boosted memory, improved concentration, as well as release of “happy hormones” such as oxytocin, all essential for mental well being.
If you’re wondering how you can use physical activity to improve your mental health, here are some quick tips for you:
Exercise is the Answer to Anxiety And Depression
Any type of physical activity has proven to be a strong mood booster, so it isn’t a surprise that it has healing powers when it comes to anxiety, depression, and other mental conditions. Known for its “happy hormone” releasing properties, exercise has often been associated as a better treatment for treating mild to moderate anxiety and depression as compared to medicines.
When you are exercising, you are grounded. By noticing your own movements, enjoying the present, and releasing tension that’s holding you back, many symptoms of anxiety and depression can be subsided. Because exercise brings about positive changes in the chemistry of the brain, even doctors recommend different forms of exercises for combating anxiety and depression.
Physical Activity Makes Your Stress Go Away
Believe it or not, physical activity, even in moderate levels can melt your stress away. When you’re in stressful situations, your body tenses up. The tension that you feel in your muscles can lead to a vicious cycle of discomfort where your body and mind keep reacting to stress.
Exercise helps lower the level of stress hormone, known as cortisol, in your body leading to a relaxed nervous system. It also helps you think beyond your current situation and stay calm during stress.
Regular Exercise Helps Create a Positive Body Image
Regular exercise is a great way to build resilience and self confidence. When you constantly invest in your physical and mental well being, you enhance your self esteem, you achieve more physically, and as a result your body image reaches new heights.
Whether you are lifting weights on a gym bench, or dedicating one hour daily at the squat rack, by consistently showing up and working hard towards your goals, you receive intrinsic motivation that helps you create and maintain a positive body image. This teaches you to be more disciplined and builds trust within yourself to achieve other goals in your life.
Exercise Routine Induces Deeper Sleep
Depending on the time of the day when you like to exercise, you may have to vary between a high intensity workout or a low intensity exercise like yoga. However, the consensus is that no matter when you exercise, you’re bound to have a good night’s sleep afterwards.
Regular physical activity is known to regulate your body’s circadian rhythm, also known as the built-in alarm clock of the body. When you start exercising during the day and engage in light stretching or yoga during the night, you indicate to your circadian rhythm that when’s the right time to rest and when it’s time to wake up, leading to a deeper and peaceful slumber.
Regular Physical Activity Makes You Sharp
If you thought exercise only made your body stronger, you may have to think again. Multiple studies have shown that regular cardiovascular exercise not only boosts brain power to focus on the current tasks but also improves long term memory, resulting in enhanced brain function.
Moreover, regular exercise has also been shown to delay the onset of brain conditions such as dementia and Alzheimer's by strengthening the hippocampus. Since the hippocampus is the part of the brain that’s responsible for memory, learning, and creativity, it helps reduce chances of cognitive decline by keeping you sharp, focused and young, both physically and mentally.
To Summarize
It’s truly fascinating to know the mental benefits of physical activity. Whether you already enjoy exercising, or are on the fence about starting your exercise journey, this will help you appreciate the importance of physical activity and will increase your interest in finding more physical activities that you enjoy!
Most people find themselves feeling down in the dumps from time to time. While psychological therapies are helpful if you’re particularly struggling, sometimes a little pick-me-up can be as simple as getting outdoors for some mood-boosting exercise and fresh air.
There are plenty of ways to make the most of your time outside in order to reap the mental health benefits – let’s take a look at three activities you may want to try.
COLD WATER SWIMMING
There are plenty of ways to make the most of your time outside in order to reap the mental health benefits – let’s take a look at three activities you may want to try.
COLD WATER SWIMMING
Photo by Dallas Morgan on Unsplash
Swimming is great for your physical and mental health, no matter where you choose to do it. However, many people find that cold water swimming outdoors offers many more perks than simply taking a dip in the pool.
Ultimately, movement is good for the body, and the healthier the body, the healthier the mind. In fact, swimming in cold water can cause a huge surge in happiness hormones such as dopamine, serotonin and beta-endorphins. There’s plenty of research to back this up, too – according to the National Library of Medicine, 95% of people with depression surveyed in the UK observed a reduction in symptoms when they started cold water swimming, along with 98.4% of those with anxiety. Obviously, you should use good judgment and make sure the water isn't too cold and that you aren't staying in the water long enough to cause any harm to yourself.
GARDENING
Ultimately, movement is good for the body, and the healthier the body, the healthier the mind. In fact, swimming in cold water can cause a huge surge in happiness hormones such as dopamine, serotonin and beta-endorphins. There’s plenty of research to back this up, too – according to the National Library of Medicine, 95% of people with depression surveyed in the UK observed a reduction in symptoms when they started cold water swimming, along with 98.4% of those with anxiety. Obviously, you should use good judgment and make sure the water isn't too cold and that you aren't staying in the water long enough to cause any harm to yourself.
GARDENING
Photo by Benjamin Combs on Unsplash
Gardening can be a wonderful way to boost your mood, and is suitable for all ages and abilities. People tend to enjoy gardening for different reasons – for some, it offers a moment of relaxation and respite amongst the sights and sounds of nature. For others, a bit of hauling soil, tough weeding and generally getting their hands dirty can be an enjoyable way to get some gentle exercise.
Whether you’re planting a few bulbs or fully landscaping your garden, it’s clear that gardening makes us feel good. It allows us to focus on the present moment, get creative, and ultimately feel rewarded as we see our hard work pay off.
SKETCHING
Whether you’re planting a few bulbs or fully landscaping your garden, it’s clear that gardening makes us feel good. It allows us to focus on the present moment, get creative, and ultimately feel rewarded as we see our hard work pay off.
SKETCHING
Photo by Ilnur Kalimullin on Unsplash
When it comes to expressing and soothing our emotions, art activities work so well that even some professional counsellors make use of them in therapy sessions. There’s no right or wrong way to take part in art therapy – in fact, dance, music and writing are all popular forms of this type of treatment.
Of course, you don’t have to seek counselling to reap the mental health benefits of art. Getting your thoughts and feelings down on paper can be as simple as taking your sketchbook to the local park, or setting up your easel somewhere with a beautiful view. Getting creative outdoors is preferred because it allows for a change of scenery, plenty of fresh air, and ultimately lots of useful inspiration – each of which goes a long way in making us feel good.
RELAX AND RESTORE
When you’re looking for a mental health boost, one of the best things you can do is get outside. Whether you choose to try an activity or not, simply existing in a calm, natural environment can help you to get some headspace, relax, and feel restored.
Of course, you don’t have to seek counselling to reap the mental health benefits of art. Getting your thoughts and feelings down on paper can be as simple as taking your sketchbook to the local park, or setting up your easel somewhere with a beautiful view. Getting creative outdoors is preferred because it allows for a change of scenery, plenty of fresh air, and ultimately lots of useful inspiration – each of which goes a long way in making us feel good.
RELAX AND RESTORE
When you’re looking for a mental health boost, one of the best things you can do is get outside. Whether you choose to try an activity or not, simply existing in a calm, natural environment can help you to get some headspace, relax, and feel restored.
When people speak of healthy living, it can be easy to think they’re only discussing diet and exercise. But self care is a huge aspect of our wellbeing which many people simply don’t prioritize enough. While eating healthily and exercising regularly are parts of physical self care, it’s important to not forget to nurture our mental and emotional health too. Only when all of these areas are balanced can we feel truly de-stressed, content and on top of our busy, chaotic modern schedules.
Coming up, we explore just why taking care of yourself holistically is an essential part of healthy living.
Coming up, we explore just why taking care of yourself holistically is an essential part of healthy living.
You Can’t Give From an Empty Cup
Between work, parenting, maintaining social relationships and all the other responsibilities we put upon ourselves, it can feel like there’s little time left to devote solely to ourselves. But the truth is that continuously giving away all of your energy to these other people and tasks, without replenishing it, will lead you to a place of burnout and overwhelm.
By making self care a priority, you can recenter and recharge yourself emotionally, so you have enough energy to be able to deliver your best version of yourself to all of the areas of your life. Whether it’s by taking a long walk, a hot bath, or turning off your devices to enjoy an hour of uninterrupted peace curled up with a good book – self care is whatever makes you feel centered, calm and re-energized.
By making self care a priority, you can recenter and recharge yourself emotionally, so you have enough energy to be able to deliver your best version of yourself to all of the areas of your life. Whether it’s by taking a long walk, a hot bath, or turning off your devices to enjoy an hour of uninterrupted peace curled up with a good book – self care is whatever makes you feel centered, calm and re-energized.
You’ll Be More Productive
Especially if you have an intensive workload, making time for self care is essential to being able to remain productive and efficient at work. Taking regular breaks can help to keep your mind focused without becoming overwhelmed and stressed, or you could try to break down your tasks into manageable chunks between restful periods where you allow yourself to switch off.
Being chronically stressed causes very real, physical consequences throughout our bodies. High blood pressure, headaches, stomach discomfort and difficulty focusing are all signs that you need to take some time to rest and soothe your mind and central nervous system. Never stopping or slowing down can also impact your sleep cycles and cause insomnia, which will only make the next day harder.
Being chronically stressed causes very real, physical consequences throughout our bodies. High blood pressure, headaches, stomach discomfort and difficulty focusing are all signs that you need to take some time to rest and soothe your mind and central nervous system. Never stopping or slowing down can also impact your sleep cycles and cause insomnia, which will only make the next day harder.
Self Care Boosts Happiness
Aside from lower stress levels, regularly practicing self care boosts your overall happiness. While at first it can seem selfish and indulgent to have some ‘you time’ when you have a to-do list a mile long and a never-ending string of demands to meet, starting a self care routine is a key element of long-term contentment and happiness.
Think about the things that make you feel happy, and carve out a little time each day to dedicate just to yourself. It doesn’t have to be a long period of time, but it does need to be regular enough to make an impact on your wellbeing.
Think about the things that make you feel happy, and carve out a little time each day to dedicate just to yourself. It doesn’t have to be a long period of time, but it does need to be regular enough to make an impact on your wellbeing.
Start Today
The thing about stress is that it builds and builds until we reach a point where we just
burnout. Self care is a powerful tool for breaking the cycle and recentering yourself before you become overwhelmed. If you’re feeling anxious, frustrated or overburdened, be sure to schedule some time to focus on whatever makes you feel most like yourself.
burnout. Self care is a powerful tool for breaking the cycle and recentering yourself before you become overwhelmed. If you’re feeling anxious, frustrated or overburdened, be sure to schedule some time to focus on whatever makes you feel most like yourself.
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
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
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.
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.
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.
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.
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