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The old saying goes, “Into every life a little rain must fall.” Stress is like rain. A little of it can be a good thing. But too much can cause havoc and devastation. Our bodies are designed to handle a little bit of acute or sudden stress. But when stress is prolonged or becomes chronic, […]
The old saying goes, “Into every life a little rain must fall.” Stress is like rain. A little of it can be a good thing. But too much can cause havoc and devastation.
Our bodies are designed to handle a little bit of acute or sudden stress. But when stress is prolonged or becomes chronic, it can have devastating consequences to our health.
Here are just some of the ways stress can negatively impact your body:
Respiratory Issues
Prolonged stress can lead to respiratory issues such as shortness of breath. Individuals who do not have an underlying respiratory disease may not be very impacted. But for those with pre-existing conditions such as COPD and asthma, stress can dangerously exacerbate the situation.
Heart Health
When we’re stressed we are in fight or flight mode. This causes our heart to beat faster and our blood vessels to dilate. In short-term scenarios, these physical manifestations help get us out of danger.
But for prolonged periods, this can put a lot of stress on our heart and blood vessels, potentially leading to a heart attack or stroke.
Gut Health
Did you know that 80% of your immune system is located in your gut? It’s incredibly important to ensure your gut is healthy!
But chronic stress can wreak havoc on your gut as it changes the beneficial gut bacteria. And a change in this bacteria can negatively impact your mood. And when you’re already feeling stressed, the last thing you need is to also feel depressed.
Sexual Health
Both the male and female reproductive systems are influenced by the nervous system. When we are stressed, our sexual hormones can get out of balance and we can lose sexual desire. Men may find it hard to achieve and maintain an erection. Stress can also make it hard to conceive and affect a woman’s menstrual cycle.
As you can see, stress can really impact your physical health in a negative way. While we can’t stop the rain from falling or stress from entering our lives, we can practice healthy stress management. That means eating right, getting enough exercise, and quality sleep each night.
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Every parent wants their child to grow up to be as healthy as possible. Sadly, rates of childhood obesity in this country have skyrocketed, increasing over 800% since 1982. According to the Centers for Disease Control and Prevention, obese youths have a far more likely chance of developing heart disease and high cholesterol as they […]
Every parent wants their child to grow up to be as healthy as possible. Sadly, rates of childhood obesity in this country have skyrocketed, increasing over 800% since 1982.
According to the Centers for Disease Control and Prevention, obese youths have a far more likely chance of developing heart disease and high cholesterol as they age. They are also most likely to develop prediabetes, sleep apnea, joint issues, and poor self-esteem.
Parents can help their kids develop healthy habits by following some of the following tips:
Loading your kids’ plate or lunchbox with healthy foods may not be the best way to get them excited to try new flavors. Instead, give your kids the choice of what they want to try for lunch or dinner. Do they want beets or Brussel sprouts? Blueberries or bananas? Rice pilaf or sweet potatoes? Kids love having choices, and you’ll love that they’re eating healthy!
If you REALLY want to get kids excited about eating more fruits and veggies, then have them grow their own. Caring for a garden not only encourages your kids to eat what they help to grow, but it also teaches them environmental responsibility. If you don’t have enough outdoor space for a garden, check out your local community to see if you can get involved with a community garden.
So many of the foods on grocery store shelves would have you believe they are healthy, but if you read the label, you’ll see they have hidden sugars and trans fats. Even “healthy” foods like yogurt, granola bars, soups, and cereal may contain way too much sugar. Teach your kids to turn those cans and boxes around and read the labels to understand exactly what they are eating.
The bottom line is, the more fun you have and the more you involve your kids in decision making, the more apt they’ll be to try healthy foods and LIKE them, and grow up to be healthy and happy.
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Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. But there is something else that greatly influences our mental health and that is […]
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.
But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.
If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:
What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.
Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.
Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.
Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.
And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.
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If you or a loved one have been diagnosed with a mental illness, you know firsthand how the diagnosis can impact your life. Mental illness is not only challenging for adults to understand but children as well. With so many myths and misconceptions surrounding mental illness, it’s easy for young people to feel anxious and […]
If you or a loved one have been diagnosed with a mental illness, you know firsthand how the diagnosis can impact your life. Mental illness is not only challenging for adults to understand but children as well. With so many myths and misconceptions surrounding mental illness, it’s easy for young people to feel anxious and confused.
With this in mind, here are some tips on how you can speak to your child about mental health.
Be Open
Your child is most likely noticing a change or difference in behavior from mom, dad, or another relative with mental illness. There is no point in keeping it a secret. Be open about the diagnosis and give the illness a name (depression, bipolar disorder…). Doing so will help alleviate some fear and insecurities as well as clear up any incorrect assumptions.
Alleviate Fault or Responsibility
Most kids naturally feel they want to help fix mommy or daddy, or they may feel something they did caused their loved one to not be well.
Reassure your child and explain that the illness is not their fault nor their responsibility.
Invite Their Honesty
While you may feel you need to keep a stiff upper lip for your spouse or loved one’s benefit, your kids should feel free to openly express their feelings, whether these feelings be fear, sadness, or anger. Listen to whatever they say without judging what they say.
Invite Questions
Your kids will have a lot of them, so invite them to ask. If they don’t feel comfortable asking questions face-to-face, use a journal. They can write down any questions they want, and you’ll write the answer and give it back to them. Knowing they can come to you and that you are still the parent will give them a much-needed sense of calm and security.
Communicate at a Level that is Age Appropriate
Preschool-age children will need different language than teenagers. They will need less details, whereas older children will want more details. School-age children will take the information shared and begin to worry what it means for them and the family. Be prepared to answer many questions concerning their safety and security.
And teenagers are a unique bunch – you will have to follow your teen’s lead. Some may speak openly, already aware to a certain extent about mental health issues. Some may seem withdrawn and not speak much at all. You will want to continue to check in with them to make sure they are doing okay.
Talking to your kids about mental health won’t be easy, but as long as you follow these tips, you will have an opportunity to share important information and offer love, support, and guidance.
If you feel you and your family could use some extra support in discussing a loved one’s mental illness, please get in touch with me. I would be more than happy to talk about counseling options with you.
Eating disorders such as anorexia and bulimia are serious psychiatric illness, not unlike anxiety and depression. Individuals who suffer from one of these disorders use food in unhealthy ways to cope with difficult emotions and life situations. Sadly, eating disorders have now become an epidemic in this country. It is estimated that roughly 11 million […]
Eating disorders such as anorexia and bulimia are serious psychiatric illness, not unlike anxiety and depression. Individuals who suffer from one of these disorders use food in unhealthy ways to cope with difficult emotions and life situations.
Sadly, eating disorders have now become an epidemic in this country. It is estimated that roughly 11 million women and girls struggle with anorexia and bulimia. Though the average age of onset is 14, girls as young as 8 suffer from eating disorders.
It is important to mention that young men and boys also suffer from eating disorders. It is a common misconception that these issues only affect girls, and that tends to inhibit boys from seeking treatment.
It’s hard to pinpoint one single event that triggers an eating disorder. Usually it is a combination of factors that can include genetics, peer pressure, trauma, media influence and life transitions.
Young people may display a variety of warning signs but the most common are developing an obsession with how they look. Boys and girls may suddenly display an extreme preoccupation with food, carefully counting calories, carbohydrates and fat grams.
While your child will be heavily influenced by numerous outside factors, you can play an important role in preventing the development of an eating disorder. To start, throughout their life, food should never be used as a reward or punishment. It’s common in our culture to reward our kids with ice cream or punish them by sending them to their room before they’ve finished dinner. This must stop because it instills in them the very idea that food is something other than nourishment.
It’s also important to walk the walk. This means preparing healthy and balanced meals in the home. Exercise should be done to stay healthy and to have fun (biking, kayaking) not because you are trying to lose weight.
Even if your doctor has told you you must lose weight for your health, choose your words carefully. “I am getting up early and walking before work to be healthier.”
Mothers in particular must recognize how their behavior and actions with food and body image impact their daughters. A mother who herself is obsessed with being “skinny” and counting calories will encourage these behaviors in her own daughter.
With both young girls and boys, parental focus should be put on the child’s efforts and achievements, not on their looks, beauty, muscles etc. And, most importantly, all children must be encouraged to focus their attention on specific qualities such as kindness, compassion or generosity.
If you know a child who may be suffering from an eating disorder and would like to explore treatment options. Please get in touch with me. I’d be happy to discuss how I may be able to help.
If you live with any type of pain, you know that it can negatively impact the quality of your life. To make matters worse, people often experience negative side effects on top of the pain when they take prescription or over-the-counter (OTC) pain medications. It is for this reason that many people are now turning […]
If you live with any type of pain, you know that it can negatively impact the quality of your life. To make matters worse, people often experience negative side effects on top of the pain when they take prescription or over-the-counter (OTC) pain medications.
It is for this reason that many people are now turning toward alternative and natural pain remedies. And this is when many discover the benefits of acupuncture.
Acupuncture has been used as a Traditional Chinese Medicine (TCM) practice for thousands of years. The practice is based on a simple premise: all health issues stem from a blockage in a person’s life force energy or ‘qi’.
By inserting very thin needles strategically throughout the body, an acupuncturist can restore a person’s flow of qi and balance their system, thereby stimulating the body’s natural ability to heal itself.
While Western researchers still don’t fully understand how acupuncture works, there are many different theories to account for its many benefits. One ideology suggests that it’s so beneficial because it stimulates the release of endorphins; your body’s natural pain-relieving chemicals.
Another suggests that acupuncture works so well by balancing our autonomic nervous system (which controls our regular bodily functions) as well as releasing the chemicals that regulate blood pressure, reduce inflammation, and calm the brain.
The National Center for Complementary and Integrative Health, which is a United States government agency that explores complementary and alternative medicine, has found acupuncture to be an effective treatment for a variety of ailments and conditions such as:
In 2003, the World Health Organization (WHO) put together the following list of conditions acupuncture has been proven effective for:
Acupuncture offers some impressive benefits. To start, if performed by a trained specialist, it is an extremely safe procedure with little side effects. It can easily be combined with other, more traditional forms of treatments. It has also been shown to control some forms of pain, which can be very beneficial to those for whom pain medications are not suitable.
If you or someone you know would like to explore acupuncture for an illness or health issue you are dealing with, please call or visit our office.
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When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally. When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that […]
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally.
When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that are chockfull of nutrients our brains need to be healthy, such as antioxidants, healthy fats, vitamins, and minerals.
If you want your brain to be as healthy as possible, then you’ll want to start eating more of the following brain foods:
Avocados are loaded with monosaturated fat, which is a healthy fat that has been shown to reduce rates of cognitive decline and keep blood sugars nice and steady. And thanks to the vitamin K and folate in avocados, your brain will be protected from blood clots (stroke) and memory loss.
Chocolate lovers rejoice! Dark chocolate is actually very good for your overall health, especially the health of your brain. Dark chocolate is full of powerful antioxidants called flavonols, which also have anti-inflammatory properties. Studies have shown cocoa has the ability to increase cerebral blood flow and cerebral blood oxygenation. In addition, it helps lower blood pressure in your brain and heart.
But before you go out and buy a bag full of Snickers, these health benefits just listed come from dark chocolate, not milk chocolate, which is loaded with extra fat and sugar. A good rule of thumb is the darker the chocolate the healthier it is for you! So look for dark chocolate with at least 70% cocoa to reap these brain benefits
There was a time where eggs were vilified, but new science has proven eggs – yolk and all – are not only healthy but an absolute superfood!
Eggs are an excellent source of several nutrients your brain needs, including vitamins B6 and B12, folate, and choline. Most people don’t get enough choline, and choline is responsible for creating acetylcholine, a neurotransmitter that helps regulate mood and memory.
If you eat more of these 3 foods every week, your brain will thank you!
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At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty. Despite the work involved to keep education going, students of all ages have still been significantly impacted by […]
At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty.
Despite the work involved to keep education going, students of all ages have still been significantly impacted by the stress of lockdowns. Many students are dealing with mental health challenges as a result.
A recent study looked at 195 students at a large public university in the United States to understand the effects the pandemic has had on their mental health. The researchers found that 71% of the participants were experiencing increased stress and anxiety as well as depressive thoughts.
While many schools have opened back up, many students are still experiencing symptoms of trauma and mental health issues.
It’s important that teachers and faculty become educated themselves on the indicators of a mental health crisis in their students. What is the best way to recognize those students who may be having issues and need extra support?
All educational institutions should put in place universal screenings to identify those students in need. These screenings may involve brief questionnaires to gauge student emotional concerns.
Schools should also be sure to have enough school-based mental health professionals on staff to provide direct support for at-risk individuals.
Students should recognize their feelings and be open to sharing them with others. Reach out to teachers and staff and get the help you need.
And if you are a student who would like to talk with someone about the stress and anxiety you are feeling, please don’t hesitate to get in touch with me.
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Winter can be a lovely time of year as the snow falls and blankets the ground and bare trees. But winter can also be a dangerous time for some, as icy steps and sidewalks can lead to more falls and broken bones. The Centers for Disease Control and Prevention reports that each year, approximately one […]
Winter can be a lovely time of year as the snow falls and blankets the ground and bare trees. But winter can also be a dangerous time for some, as icy steps and sidewalks can lead to more falls and broken bones.
The Centers for Disease Control and Prevention reports that each year, approximately one million Americans injure themselves due to falls. No doubt many of these happen during winter. To prevent falls this winter season, follow these tips:
Be sure that the shoes or boots you are wearing provide enough support and traction on slippery surfaces. Always check your boots’ and shoes’ soles to recognize if the solves have been worn down.
Also, always wear gloves on frigid days so you can keep your hands out of your pockets to improve your balance and hold onto railings.
In the winter, always give yourself extra time so you never have to rush. Taking smaller, slower steps is one of the most effective ways of preventing a fall.
Older folks begin to lose their balance. Some might even lose sensation in their feet due to diabetes and other chronic health conditions. Using a mobility aid such as a walker or cane can help seniors reduce their risk of falling.
Be sure to use a deicer on your steps and sidewalks to prevent slips. If you or your neighbors have pets, there are deicers that are pet safe.
Of course, the best way to prevent falls due to inclement winter weather is to stay inside! Consider stocking up on food. Many stores also offer delivery services so you can stay put.
Winter can be a great time of year. Just be sure to follow these tips so you can enjoy it safely.
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The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds! If you have been […]
The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds!
If you have been trying to eat right and are nervous about upcoming holiday meals with family and friends or office parties, here are some tips to help you stay on track:
You know how you’re never supposed to go grocery shopping when you’re hungry? The same can be said for attending holiday parties and meals.
Be sure to eat a small meal before heading out, and make sure it contains plenty of protein and healthy fats. A quick and healthy meal could be half a turkey sandwich with avocado. You’ll feel full and satiated for hours.
We often feel hungry when actually we’re dehydrated. And it can become easy to get dehydrated during the holidays when you’re running around shopping and decorating, etc. Be sure to drink enough water each day. A small to medium glass with each meal should do the trick!
If you’ve been invited to a holiday meal or party and have been asked to bring something, go ahead and bring a healthy dish. This way, if there are no other foods there that are going to help you stick to your eating plan, you can dig into your own food!
It is very okay to have boundaries. Do not feel pressured to eat something unhealthy just because a loved one is pressuring you to “live it up.” If you find yourself in a situation where your 98-year-old grandma feels hurt that you won’t have any of her famous pecan pie, tell her you are stuffed but you’ll be happy to take a slice home, then give that slice to your significant other, or a neighbor.
Sure, traditionally the holidays have been a time to live a little and be decadent. But if you’re someone who has a hard time cheating “just a little,” then use these tips to stay on track with your health goals.
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