Can CBT-I Help Older Veterans with Insomnia and Chronic Pain Sleep Better?
As we age, sleep can become more elusive—especially for those dealing with chronic conditions. For many older veterans, the combination of chronic pain and insomnia can lead to nights spent awake and mornings feeling anything but refreshed.
A recent study offers hope, showing that Cognitive Behavioral Therapy for Insomnia (CBT-I) could be a highly effective solution for older adults facing both pain and sleeplessness.
What Is CBT-I, and Why Is It Effective for Insomnia?
CBT-I is a specialized form of cognitive behavioral therapy designed specifically to treat insomnia. Through a series of structured sessions, CBT-I works by:
Addressing Sleep-Disrupting Behaviors: Techniques like stimulus control and sleep restriction help improve the association between bed and sleep.
Challenging Negative Thoughts About Sleep: Reframing unhelpful beliefs about sleep can lower nighttime anxiety, making it easier to drift off.
Improving Sleep Hygiene: Setting a regular bedtime and minimizing disruptive activities before sleep are key to a healthy sleep environment.
While CBT-I has long been known to improve sleep outcomes, this study explored its effectiveness in a unique group: older veterans who also suffer from chronic pain. For those experiencing pain, sleep can be particularly challenging, but the study results were promising.
CBT-I Shows Benefits for Older Veterans with Pain
The study, published in the Journal of the American Geriatrics Society, investigated the effects of CBT-I on older adult veterans with insomnia, many of whom also reported high levels of chronic pain. Here’s what the researchers found:
Significant Improvement in Sleep Quality: CBT-I significantly reduced insomnia severity and improved overall sleep quality, even in those experiencing high pain levels.
No Barriers from Pain: Contrary to concerns, chronic pain did not limit CBT-I’s effectiveness. Participants with higher pain levels reported even greater improvements in their insomnia symptoms.
Durable Benefits: Pain fluctuated over time for participants, but sleep improvements persisted regardless of these pain changes, highlighting CBT-I’s potential to provide lasting relief from insomnia.
Why This Matters
For older adults, chronic pain and insomnia are common but difficult to manage together. Many people hesitate to seek insomnia treatment when they’re dealing with pain, fearing that the two conditions are too intertwined to address separately. This study’s findings challenge that assumption, showing that CBT-I is not only effective but perhaps even more beneficial for those with chronic pain.
Takeaway: A Promising Path to Restful Nights
For older veterans (and perhaps older adults in general) grappling with insomnia and pain, CBT-I offers a non-drug solution with lasting benefits. Pain doesn’t have to stand in the way of better sleep. As more studies reinforce the effectiveness of CBT-I, it’s becoming clear that this structured approach could be a real game-changer for treating insomnia—regardless of age or pain level.
If you’re struggling with both pain and sleeplessness, CBT-I might be the approach you’ve been waiting for to reclaim your nights and improve your mornings.
Reference: Erickson A, Conley S, Smith TJ, et al. The effectiveness of cognitive behavioral therapy for insomnia on sleep outcomes in the context of pain among older adult veterans. J Am Geriatr Soc. 2024;72(3). doi:10.1111/jgs.11987
Overcoming Cravings: Practical Tips for Handling Emotional and Physical Urges
Understanding and Managing Common Craving Triggers
The positive side? Cravings can be managed—and even prevented. Let’s explore common craving triggers and practical strategies to handle them:
Thirst
Thirst is often mistaken for hunger. Most people don’t drink enough fluids, and dehydration can cause the body to seek food to compensate.
Solution: Drink enough water daily—aim for about half of your body weight in ounces (e.g., 150 lbs. = 75 oz. water). Start your day with a glass of water before anything else. Consider adding fruits and herbs or opting for unsweetened teas to make staying hydrated easier.
Sleep Deprivation
Late nights and irregular sleep patterns can lead to exhaustion, which may cause one to reach for food for a quick energy boost.
Solution: Aim for 7 to 9 hours of sleep each night. Give yourself a few days without an alarm and see how long your body naturally sleeps. Once you discover your ideal sleep time, try to maintain a consistent schedule.
Excess Sugar
Sugar can be addictive, and the more you consume, the more your body craves. High sugar intake leads to a spike in blood sugar, followed by a crash, which creates more cravings for sugary and fatty foods.
Solution: Eat balanced meals every 3 to 4 hours, including protein, healthy fats, and complex carbs to regulate blood sugar. Don’t skip meals, as intense hunger can trigger a cycle of cravings.
Low Protein
Protein helps create essential chemicals in the brain, like serotonin and dopamine, which regulate mood. A lack of protein can lead to cravings and low mood.
Solution: Aim to have 4-6 oz. of protein at meals (roughly the size of your palm) and include smaller portions of protein for snacks to keep cravings in check.
Alcohol Consumption
Alcohol can initially make you feel good by boosting dopamine, but it can also lead to a crash, leaving you feeling low and triggering cravings for unhealthy foods.
Solution: Minimize alcohol intake. Use it for special occasions and practice moderation, alternating with water to stay hydrated and avoid cravings.
Visual Temptations
Seeing junk food in the pantry or watching food commercials can trigger the urge to eat.
Solution: Create an environment that promotes healthier eating by removing tempting foods from your home and stocking up on nutritious snacks like fruits, vegetables, nuts, and lean proteins. Make healthy options easy to access.
It’s easy to turn to food when boredom, loneliness, stress, or anxiety hit. Food becomes a quick fix—offering comfort, distraction, or even celebration. Whether it’s snacking without thinking or eating to numb difficult emotions, cravings often creep up, leading to a cycle of indulgence and regret. Does this sound familiar?
Sometimes, you may experience an internal debate: “Should I grab something to eat? But I’m not really hungry.” Before you know it, you've given in. Other times, cravings are felt as physical sensations—tension between your shoulders, a knot in your stomach, or a vague feeling of unease. Cravings can be powerful and difficult to resist.
Cravings are often driven by factors beyond hunger or mood—particularly trauma, anxiety, and sleep disturbances. Research shows these issues affect the body’s chemistry, often triggering cravings for sugary and fatty comfort foods. For instance, trauma and anxiety increase cortisol, the body’s stress hormone, which can make cravings feel stronger as the body seeks out comfort. Sleep deprivation also disrupts hunger hormones, raising ghrelin (the “hunger hormone”) and lowering leptin, which signals fullness. Studies even reveal that sleep-deprived brains respond more strongly to junk food images, making cravings tougher to resist.
Understanding these connections can help you break the craving cycle. By prioritizing sleep, practicing stress management, and showing yourself compassion, you can reduce cravings rooted in these underlying issues.
Additional Craving Triggers
Sometimes, cravings are triggered by stress, loneliness, boredom, or avoiding tasks. Instead of reaching for food, try other ways to manage these emotions:
Stress: Try relaxation techniques like yoga, deep breathing, or meditation.
Loneliness: Call a friend or loved one to connect.
Procrastination: Avoid using snacks as a distraction from work; schedule your snack breaks.
Boredom: Pick up a new hobby or revisit a project to keep your mind engaged.
When a craving strikes, drink some water, take deep breaths, and walk away from the kitchen. Give yourself about 15 to 30 minutes and reassess if you’re truly hungry. If so, choose a nutritious snack that satisfies your body’s needs.
By understanding the deeper causes of cravings and practicing simple strategies, you can start to break the craving cycle and build healthier habits.
The Neurobiology of Insomnia: How Therapy Can Rewire Your Brain
Insomnia is more than just tossing and turning at night—it's a complex sleep disorder that affects around 30% of adults, with 6-10% meeting the criteria for chronic insomnia. But did you know that insomnia isn't just about restless nights? It involves real changes in how our brain functions, leading researchers to investigate how psychological treatments, like Cognitive Behavioral Therapy for Insomnia (CBT-I), can help rewire these patterns.
Understanding Insomnia and the Hyperarousal Hypothesis
Insomnia Disorder (ID) isn't just about having trouble falling or staying asleep; it's also about its impact on our daily lives. One of the main theories explaining insomnia is the hyperarousal hypothesis. This theory suggests that people with insomnia experience excessive activation in various bodily systems—cognitive, emotional, and physiological—that prevents relaxation. Essentially, their brain remains in a "hyperactive" state even when it's time to sleep.
CBT-I: A Psychological Treatment with Neurobiological Effects
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard for treating insomnia. Unlike medications, CBT-I targets the thoughts and behaviors that contribute to sleeplessness. Techniques include sleep restriction, relaxation exercises, and cognitive restructuring to address the anxiety and habits that keep you awake.
But what's fascinating is that CBT-I doesn't just change how we think—it can change how our brain functions!
How Does Therapy Impact the Brain?
Researchers have studied how CBT-I affects the brain using various neuroimaging techniques, and here's what they found:
EEG (Electroencephalography) Studies:
Studies using EEG showed that after CBT-I, there was a reduction in β activity, which is linked to wakefulness. This suggests that therapy helps reduce the brain's hyperarousal state, making it easier to relax into sleep.
SPECT (Single-Photon Emission Computed Tomography) Studies:
SPECT scans showed that CBT-I increased activation in the basal ganglia, an area involved in regulating sleep-wake behavior. This could explain why patients often feel more refreshed and experience better sleep patterns after therapy.
PET (Positron Emission Tomography) Studies:
Although PET research on CBT-I is limited, one study found reduced activity in areas like the thalamus and limbic system after treatment, suggesting that therapy helps normalize brain activity associated with sleep.
fMRI (Functional Magnetic Resonance Imaging) Studies:
Functional MRI studies revealed that insomnia patients often show hypoactivation in areas like the prefrontal cortex (responsible for executive functioning). After undergoing CBT-I, these areas became more active, indicating improved cognitive functioning and better emotional regulation.
Balancing the Hyperarousal and Hypoactivation Hypotheses
The research supports both the hyperarousal and hypoactivation pathways in insomnia. This means that while some brain areas are overactive (hyperarousal), others are underactive (hypoactivation), which could explain why insomnia can feel so overwhelming. Understanding these two pathways helps paint a complete picture of the disorder and why treatments like CBT-I are so effective.
Chronotherapy: Why Timing Matters
Interestingly, the review suggests that receiving treatment can be just as important as the treatment itself. Aligning CBT-I with a person's natural sleep-wake cycle, known as their chronotype, might enhance its effectiveness. This means paying attention to whether you're a morning person or a night owl when implementing sleep strategies.
Why Is This Research Important?
Exploring how therapy affects the brain provides valuable insights into improving insomnia treatment. This opens doors to more personalized approaches that could be tailored to an individual's unique brain patterns, making therapy even more effective.
Final Thoughts
Insomnia isn't just "in your head"—it's rooted in how your brain functions. The promising news is that treatments like CBT-I can lead to fundamental changes in brain activity, helping you break free from sleepless nights. As we continue to explore how psychological treatments can reshape the brain, we're one step closer to more effective solutions for insomnia and better sleep for all.
Marques DR, Gomes AA, Clemente V, dos Santos JM, Caetano G, Castelo-Branco M. Neurobiological Correlates of Psychological Treatments for Insomnia: A Review. European Psychologist. 2016;21(3):195-205. doi:10.1027/1016-9040/a000264
Bariatric Surgery: A Mental Health Perspective
Bariatric surgery, a medical intervention aimed at weight loss, has gained popularity as a solution for individuals struggling with obesity and related health conditions. However, while the physical benefits of bariatric surgery are well-documented, the mental health implications are equally significant and warrant thorough consideration. This blog explores the intersection of bariatric surgery and mental health, highlighting the psychological benefits, challenges, and importance of a holistic approach to patient care.
The Psychological Benefits of Bariatric Surgery
Bariatric surgery can lead to significant weight loss, often resulting in improved physical health markers such as reduced blood pressure, improved glucose control, and lower cholesterol levels. These physical changes can also have profound psychological benefits:
Improved Self-Esteem and Body Image: Many individuals who undergo bariatric surgery report enhanced self-esteem and body image post-surgery. The physical transformation can lead to a more positive self-perception, boosting confidence and happiness.
Reduction in Depression and Anxiety Symptoms: Obesity is often associated with higher rates of depression and anxiety. Post-surgery, patients frequently experience a decrease in these symptoms. The improvement in physical health and the achievement of weight loss goals can contribute to better mental well-being.
Enhanced Quality of Life: Weight loss can enable individuals to engage in activities they previously found challenging, such as exercising, traveling, or even performing daily tasks. This increased mobility and participation in life activities contribute to an overall enhanced quality of life.
Psychological Challenges and Considerations
While the benefits are significant, it's crucial to acknowledge the psychological challenges that can arise post-surgery:
Adjustment to New Lifestyle: Bariatric surgery requires substantial lifestyle changes, including dietary modifications and regular physical activity. Patients may struggle with these adjustments, leading to stress and frustration.
Body Dysmorphia and Excess Skin: Rapid weight loss can result in excess skin, which may affect body image negatively. Some patients may develop body dysmorphic disorder, focusing intensely on perceived physical flaws.
Mental Health Disorders: There is a subset of patients who may experience an exacerbation of pre-existing mental health disorders post-surgery. Additionally, some may develop new issues such as addiction transfer, where another addictive behavior like substance abuse or gambling replaces the compulsive behavior of overeating.
The Importance of a Holistic Approach
Given the intricate link between bariatric surgery and mental health, a holistic approach to patient care is essential. This includes:
Pre-Surgery Psychological Evaluation: Assessing a patient's mental health before surgery can help identify potential risks and prepare them for the psychological changes they may experience. This evaluation can also ensure that patients have realistic expectations and are mentally prepared for post-surgery lifestyle changes.
Ongoing Mental Health Support: Continuous psychological support post-surgery is crucial. Counseling, support groups, and regular check-ins with mental health professionals can help patients navigate the emotional and psychological aspects of their weight loss journey.
Integrated Care Teams: Collaboration between healthcare providers, including surgeons, dietitians, psychologists, and primary care physicians, can provide comprehensive care. This integrated approach ensures that the patient's physical and mental health needs are addressed throughout their journey.
Conclusion
Bariatric surgery can be a life-changing intervention for many, offering significant physical and psychological benefits. However, the journey involves complex emotional and mental health considerations. By adopting a holistic approach that includes thorough pre-surgery evaluations, ongoing support, and integrated care, patients can achieve better outcomes and lead healthier, more fulfilling lives.
REFERENCES
Mitchell JE, et al. Bariatric surgery and bariatric psychology. J Clin Psychol Med Settings. 2016;23(2):187-193.
Sarwer DB, Heinberg LJ. A review of the psychosocial aspects of clinically severe obesity and bariatric surgery. Am Psychol. 2013;68(2):133-146.
Kalarchian MA, Marcus MD. Psychiatric comorbidity of childhood obesity. Int Rev Psychiatry. 2012;24(3):241-246.
Kolotkin RL, et al. Improvements in quality of life following bariatric surgery: A prospective study. Surg Obes Relat Dis. 2009;5(1):50-56.
Herpertz S, et al. Weight loss maintenance and improved mental health after bariatric surgery: A review of the literature. Obes Surg. 2015;25(7):1362-1373.
Heinberg LJ, Ashton K. Eating disorders and bariatric surgery. Clin Psychol. 2010;11(1):3-14.
Sarwer DB, et al. Body image concerns of bariatric surgery patients: Preoperative and postoperative body image concerns. Plast Reconstr Surg. 2008;122(3):962-970.
Mechanick JI, et al. Clinical practice guidelines for the perioperative nutritional, metabolic, and nonsurgical support of the bariatric surgery patient. Obesity. 2013;21(S1)
King WC, et al. Prevalence of alcohol use disorders before and after bariatric surgery. JAMA. 2012;307(23):2516-2525.
Sockalingam S, et al. Psychiatric predictors of surgery outcomes in bariatric surgery: A review of the literature. Psychosomatics. 2011;52(2):145-153.
Goldschmidt AB, et al. Loss of control eating and binge eating in bariatric surgery patients. Int J Eat Disord. 2010;43(3):279-287.
Rudigier C, et al. Integrated health care and bariatric surgery. Obes Facts. 2011;4(1):33-37.
Healing the Mind: How a Mediterranean Diet with Fish Oil Can Alleviate Depression
Healing the Mind: How a Mediterranean Diet with Fish Oil Can Alleviate Depression
In a world where the burden of non-communicable diseases is rising, mental health issues, particularly depression, have become a significant concern. It's a condition that affects individuals on a personal level and carries substantial societal, psychosocial, and financial implications.
However, a groundbreaking study known as HELFIMED brings a ray of hope by demonstrating that adopting a Mediterranean-style diet supplemented with fish oil can positively impact mental health, specifically in individuals battling depression.
Depression has long been associated with cardiovascular diseases (CVDs), and both conditions share common underlying factors such as inflammation, low omega-3 polyunsaturated fatty acids (PUFAs), and poor dietary choices. The Mediterranean diet, characterized by abundant plant-based foods, whole grains, nuts, and olive oil, has shown its protective prowess against CVDs. Researchers have now explored whether this diet could extend its benefits to mental health.
The HELFIMED study enrolled adults suffering from self-reported depression. Participants were divided into two groups: one received a Mediterranean-style diet with fish oil supplementation, and the other attended social groups as a control. The dietary intervention group underwent cooking workshops, received food hampers, and took fish oil supplements for three and six months.
The results were nothing short of remarkable. At the three-month mark, the Mediterranean diet group exhibited significantly improved dietary habits, consuming more fruits, vegetables, nuts, legumes, whole grains, and a more diverse range of vegetables. Additionally, they reduced their intake of unhealthy snacks and red meat/chicken. Importantly, this group experienced a greater reduction in depression and improved mental health quality of life scores. These improvements persisted at the six-month follow-up.
The correlation analysis further underscored the connection between dietary changes and mental health improvements. Higher Mediterranean diet scores, increased consumption of vegetables, fruits, nuts, legumes, and a diverse array of vegetables all exhibited positive associations with reduced depression, anxiety, and enhanced mental well-being.
Moreover, the study found that omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), showed correlations with reduced stress and negative emotions, emphasizing the potential benefits of fish oil supplementation for mental health.
CONCLUSION
The HELFIMED study is a beacon of hope for those suffering from depression. It highlights that not only are healthy dietary changes achievable, but they can also be potent tools for improving mental health. This research underscores the importance of considering nutrition as an integral part of mental health management. By embracing a Mediterranean-style diet rich in wholesome foods and supplementing with fish oil, individuals battling depression may find a path toward healing their minds and improving their overall well-being. It's a simple yet powerful step that promises a brighter future for mental health treatment.
REFERENCE:
Parletta N, Zarnowiecki D, Cho J, Wilson A, Bogomolova S, Villani A, Itsiopoulos C, Niyonsenga T, Blunden S, Meyer B, Segal L, Baune BT, O'Dea K. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutr Neurosci. 2019 Jul;22(7):474-487. doi: 10.1080/1028415X.2017.1411320. Epub 2017 Dec 7. PMID: 29215971.
The Impact of Diet on Depression Treatment: What You Eat Matters
Introduction: Depression is a complex condition with various factors influencing its development and treatment. While there are effective antidepressant medications available, they often come with significant side effects. Newer-generation antidepressants have fewer side effects but may not work for everyone. However, emerging research suggests that proper nutrition and dietary supplements can be crucial in preventing and treating depression. In contrast, poor nutrition can contribute to the development of depression and hinder its treatment. This blog post explores the significant impact of diet on the pharmacotherapy of depression, highlighting how what you eat can either weaken or strengthen the effects of antidepressants.
Diet's Influence on Antidepressant Efficacy: Proper nutrition plays a vital role in influencing the effectiveness of antidepressant medications. The type of food and drink consumed during treatment can significantly impact drug absorption, distribution, metabolism, and overall therapeutic outcomes.
Timing of Medication Intake: One critical aspect to consider is the timing of medication intake concerning meals. Some antidepressants should be taken with or after meals, while others are best taken on an empty stomach. Getting this timing right is crucial for optimal drug absorption and effectiveness.
Interactions with Beverages: The choice of beverage when taking antidepressants can also affect drug dissolution. It's recommended to take antidepressants with lukewarm, boiled water, as certain beverages like coffee or tea, which contain tannins and polyphenols, can reduce drug absorption and effectiveness.
Food-Drug Interactions: Various food ingredients can interact with antidepressants in the gastrointestinal tract. For example, certain types of fiber can adsorb antidepressants, requiring a time interval between consuming such foods and taking medications.
Impact of High-Fat Meals: High-fat meals can enhance the absorption of lipophilic antidepressants, potentially leading to increased drug concentrations in the blood and intensified side effects.
Metabolism in the Liver: Antidepressants can influence the activity of liver enzymes, particularly cytochrome P450 (CYP) isoenzymes. These interactions can lead to changes in drug metabolism and effectiveness. Some foods and substances can induce or inhibit these enzymes, affecting drug levels in the body.
Dietary and Vitamin Supplements: Some dietary supplements, such as St. John's wort, Ginkgo biloba, kava kava, ginseng, and Valeriana officinalis, can interact with antidepressants, either enhancing their effects or increasing the risk of side effects. Combining certain supplements with specific antidepressants can lead to serotonin syndrome or other adverse reactions.
Avoidance of Tyramine-Containing Foods: Patients taking MAOIs (monoamine oxidase inhibitors) should avoid tyramine-rich foods to prevent potentially life-threatening interactions, including hypertensive crises.
In conclusion, this blog post has highlighted the significant impact of diet on the pharmacotherapy of depression, specifically in relation to antidepressant medications. It has emphasized that what individuals consume during their depression treatment can either weaken or strengthen the effects of antidepressants, potentially leading to drug interactions and side effects. Proper nutrition, timing of medication intake, and awareness of food-drug interactions are all crucial aspects of managing depression effectively. Therefore, when it comes to treating depression, it's not just about what's in your medicine cabinet; it's also about what's on your plate.
REFERENCE:
Mrozek W, Socha J, Sidorowicz K, Skrok A, Syrytczyk A, Piątkowska-Chmiel I, Herbet M. Pathogenesis and treatment of depression: Role of diet in prevention and therapy. Nutrition. 2023 Jun 28;115:112143. doi: 10.1016/j.nut.2023.112143. Epub ahead of print. PMID: 37562078; PMCID: PMC10299949.
The Healing Power of Imagination: Harnessing the Mind-Body Connection for Well-being and Recovery
Imagination can have a powerful impact on the brain and its healing processes. While it's important to note that imagination alone may not cure physical ailments, it can play a significant role in promoting mental well-being and aiding in the recovery process. While it does not claim to cure physical ailments alone, imagination plays a crucial role in promoting mental well-being and aiding in the recovery process. The power of imagination is explored in various aspects:
Stress Reduction: Engaging in imaginative activities like visualization and guided imagery can reduce stress and anxiety by activating relaxation responses in the brain.
Pain Management: Imagining the reduction of pain or envisioning a healing process can activate neural pathways that modulate pain perception, potentially alleviating pain sensations.
Neuroplasticity: Imagination exercises stimulate neural pathways, creating new connections and strengthening existing ones, enhancing cognitive function, memory, and learning.
Emotional Regulation: Imagination serves as a tool for emotional regulation, allowing individuals to explore perspectives, process emotions, and gain a sense of control over their experiences.
Motivation and Goal Setting: Vividly envisioning desired outcomes stimulates the brain's reward system, increasing motivation, focus, determination, and perseverance.
Creative Problem-Solving: Imagination fuels creativity, enabling unconventional thinking and innovative problem-solving in therapeutic settings and challenging situations.
The healing power of imagination should be seen as a complement to traditional therapies and a contributor to overall well-being rather than a substitute for medical treatment.
REFERENCES:
Taylor, R. P., Micolich, A. P., & Jonas, D. (2016). Fractal fluency: An intimate relationship between imagery and fractals. Frontiers in Psychology, 7, 1647. doi: 10.3389/fpsyg.2016.01647
Kosslyn, S. M., Thompson, W. L., Kim, I. J., & Alpert, N. M. (1995). Topographical representations of mental images in primary visual cortex. Nature, 378(6556), 496-498. doi: 10.1038/378496a0
Holmes, E. A., Mathews, A., Mackintosh, B., & Dalgleish, T. (2008). The causal effect of mental imagery on emotion assessed using picture-word cues. Emotion, 8(3), 395-409. doi: 10.1037/1528-3542.8.3.395
Nazari, M. A., Mosanezhad, E., Hashemi, T., & Javaherian, D. (2019). The effect of guided imagery on stress, anxiety, and depression in hemodialysis patients: A systematic review and meta-analysis. Complementary Therapies in Medicine, 47, 102214. doi: 10.1016/j.ctim.2019.102214
The Intersection of Trauma and Nutrition: Nourishing the Healing Journey
Introduction
Trauma can profoundly affect various aspects of a person's life, including physical well-being. One area often overlooked is the impact of trauma on nutrition. The experience of trauma can disrupt eating patterns, affect nutrient absorption, and contribute to nutritional deficiencies. Understanding the connection between trauma and nutrition is essential for supporting individuals on their healing journey.
Conclusion
Recognizing the impact of trauma on nutrition is vital for providing holistic care to individuals on their healing journey. By addressing disrupted eating patterns, supporting nutrient absorption, and promoting a balanced diet, we can empower individuals to nourish their bodies and minds, supporting their overall well-being and facilitating healing. Remember, nutrition is an essential aspect of trauma recovery, and by prioritizing it, we can contribute to comprehensive healing and resilience.
Disrupted Eating Patterns: Trauma can disrupt an individual's eating patterns in multiple ways. Some may experience appetite changes, leading to increased or decreased food intake. Others may develop disordered eating patterns as a coping mechanism. Emotional eating, food avoidance, or erratic eating habits can all arise due to trauma. Recognizing and addressing these patterns is crucial for promoting a healthy relationship with food.
Nutrient Absorption and Digestive Issues: Chronic stress resulting from trauma can impact the digestive system, leading to decreased stomach acid production, impaired nutrient absorption, and increased inflammation. These factors can affect the body's ability to extract essential nutrients from food, potentially leading to nutrient deficiencies over time. Adequate nutrition supports overall well-being and promotes physical and emotional healing.
Impact on Micronutrient Status: Trauma-related stress can deplete vital micronutrients, including B vitamins, vitamin C, magnesium, and zinc. These nutrients are crucial in supporting mental health and regulating stress responses within the body. Deficiencies in these micronutrients can further exacerbate the negative impact of trauma on an individual's well-being.
Importance of Nutrition for Emotional Regulation: Nutrition plays a significant role in emotional regulation, making it even more critical for those who have experienced trauma. Adequate nutrition can help stabilize mood, reduce anxiety, and improve overall emotional well-being. A well-balanced diet that includes whole foods, fruits, vegetables, lean proteins, and healthy fats provides the body with the necessary nutrients to support neurotransmitter production and balance.
Supporting Nutritional Healing: Providing support and education on nutrition is crucial for individuals healing from trauma. Here are a few key strategies to consider:
a. Create a Safe and Nurturing Eating Environment: Encourage individuals to eat in a peaceful, non-judgmental environment that promotes mindful eating and self-care.
b. Encourage Balanced and Nourishing Meals: Emphasize the importance of consuming a variety of nutrient-dense foods to support physical and emotional healing.
c. Address Specific Nutrient Deficiencies: Work with healthcare professionals to identify and address any specific nutrient deficiencies through appropriate supplementation or dietary adjustments.
d. Collaborate with a Registered Dietitian or Nutritionist: Seek guidance from professionals specializing in trauma-informed nutrition to provide personalized support and create individualized meal plans.
Understanding the Impact of Trauma on the Brain
Introduction: Trauma is an experience that overwhelms a person's ability to cope, often resulting in long-lasting emotional, psychological, and physiological effects. One area significantly affected by trauma is the brain. Understanding how trauma impacts the brain can provide valuable insights into the complex nature of trauma and its effects on an individual's well-being.
The Stress Response and the Brain: When a person experiences trauma, the brain's stress response system becomes activated. The amygdala, a structure responsible for processing emotions, sends distress signals to the hypothalamus, which then triggers the release of stress hormones, such as cortisol and adrenaline. This cascade of events prepares the body for the "fight-or-flight" response, enabling immediate survival reactions.
The Role of the Amygdala: The amygdala plays a vital role in processing and storing emotional memories. In the context of trauma, the amygdala becomes hyperactive, leading to heightened fear responses and increased sensitivity to potential threats. This heightened activation can result in difficulties regulating emotions, increased anxiety, and an exaggerated startle response.
Impact on the Prefrontal Cortex: The prefrontal cortex (PFC), responsible for executive functions such as decision-making, impulse control, and emotional regulation, is also affected by trauma. Chronic exposure to trauma can impair the PFC's functioning, leading to difficulties in managing emotions, problem-solving, and making rational decisions. Individuals may experience difficulties in focusing, planning, and organizing their thoughts.
The Hippocampus and Memory: The hippocampus, a region involved in memory formation and consolidation, is another brain area affected by trauma. High levels of stress hormones, primarily cortisol, can impair the hippocampus, leading to difficulties in memory retrieval and the formation of new memories. This can result in fragmented or distorted recollections of traumatic events and difficulties recalling details surrounding the trauma.
Neuroplasticity and Healing: While trauma has profound effects on the brain, the brain's inherent neuroplasticity provides hope for recovery and healing. Neuroplasticity is the brain's ability to reorganize and form new neural connections. Therapies such as trauma-focused therapy can help individuals rewire neural pathways and develop healthier coping mechanisms. Supportive environments, healthy relationships, and self-care practices can promote brain healing and resilience.
Conclusion: Trauma has a significant impact on the brain, affecting various regions involved in emotion processing, memory, and executive functioning. Understanding these effects helps us recognize the challenges faced by individuals who have experienced trauma and emphasizes the importance of providing support, empathy, and effective interventions. With appropriate therapeutic approaches and a supportive environment, the brain can adapt, heal, and restore its functioning, offering hope for individuals on their journey to recovery from trauma.
Sleep Better by Eating Right: The Role of Micronutrients and Foods in Improving Sleep Quality
Getting a good night's sleep is crucial for overall health and well-being, and diet plays a significant role in achieving it. Research has shown that certain micronutrients can help improve sleep quality, so it's worth paying attention to your intake of these nutrients.
One of the most essential nutrients for sleep quality is magnesium. A magnesium deficiency can lead to anxiety and depression, making it challenging to fall asleep. Magnesium also plays a vital role in the circadian rhythm, which helps you fall asleep faster and wake up less during the night. Good food sources of magnesium include spinach, nuts, seeds, and whole grains.
Omega-3 is another nutrient that can aid sleep quality. Good sources of omega-3s include fish, walnuts, avocados, flaxseeds, and chia seeds. Recent research has shown that participants who took omega-3 supplements before bed fell asleep faster and stayed asleep longer than those given a placebo.
Vitamin D is another essential nutrient for sleep quality as it supports the circadian rhythm, which helps regulate sleep-wake cycles. Studies have shown that individuals with low vitamin D levels have poorer sleep and more restless periods than those with adequate levels. Fish, like salmon, and fortified foods like orange juice and dairy products are good sources of vitamin D.
Apart from micronutrients, some foods can help improve sleep quality, such as kiwis, tart cherry juice, nuts, and salmon. Maintaining a regular eating schedule and including complex carbs like whole grain pasta, oat bran bread, and brown rice can also improve sleep quality.
While caffeine is known for providing energy, consuming it too late in the day can disrupt sleep. Alcohol, on the other hand, is known to make people sleepy, but studies have shown that consuming alcohol negatively affects sleep duration and quality.
Being mindful and paying attention to your diet and nutrient intake can improve your sleep quality and overall health. Incorporating foods rich in micronutrients like magnesium, omega 3, and vitamin D, maintaining a regular eating schedule, and including complex carbs can help improve sleep quality. It's also essential to limit caffeine and alcohol intake to ensure a good night's sleep.
Tips To Calm Your Nervous System
How Does Trauma Affect the Nervous System?
In periods of stress, the body’s fight or flight response activates. A normally regulated nervous system experiences stress but returns to normal when the threat has passed. During which you can self-regulate, this period is called the window of tolerance, and most people move through several of these cycles daily. One example is rushing to get somewhere and running late but relaxing once you reach your destination on time. However, the system works very differently when the body experiences trauma.
Traumatic events push the nervous system outside its ability to regulate itself. For some, the system gets stuck in the “on” position, and the person is overstimulated and unable to calm. Anxiety, anger, restlessness, panic, and hyperactivity can all result when you stay in this ready-to-react mode. This physical state of hyperarousal is stressful for every system in the body. The nervous system is stuck in the “off” position in other people, resulting in depression, disconnection, fatigue, and lethargy. People can alternate between these highs and lows.
Bilateral Music
One helpful tool is bilateral music. It has been observed that bilateral stimulation – particularly auditory – tends to help to neutralize strong emotions, decrease worry/anxiety, and, essentially, relax you.
Your Five Senses
When our nervous system is in fight/flight or shut down mode, our senses heighten as a way to locate and identify potential threats and harm.
When our nervous system mistakes a stimulus associated with our trauma as a real and imminent threat, I like to shift the use of the senses, searching for harm to signs of safety and calm. The more we layer these activities or sensations, the stronger the signal is to the body that we are safe and can shift back into our ventral/safe and social nervous system state.
Deep and Slow Breathing
Since the vagus nerve is involved in regulating our breath, we can use breathing exercises to stimulate this nerve and send our brain the signal to relax. There are many different breathing exercises out there, so it’s essential to find one that works for you.
Engage in meditation
Meditating is another way to incorporate breath work, which we know helps to calm the nervous system. In meditation, we grow our awareness of the mind and body. This awareness allows us to recognize when we feel overwhelmed and then intentionally act in the opposite direction by slowing down and taking time to calm down.
Probiotics
It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for the normal electrical functioning of your brain and nervous system.
Massage
Research shows that massages can stimulate the vagus nerve and increase vagal activity and vagal tone.
Socializing and Laughing
Laughing can reduce your body’s primary stress hormone and stimulate the vagus nerve.
Nutrients For Reducing Anxiety, Improving Mood, And Optimizing Wellbeing
Nutrients can be beneficial for reducing anxiety and improving mood
The following supplements do reveal promise in easing the symptoms of anxiety. They also have an excellent record of safety, backed up by scientific evidence. It is vital to get all these nutrients in food first, though. I cannot emphasize that enough.
My Mental Health and Physical Health Healing Motto Is Consistent and Straightforward
FOOD - First and Always
HERBS - Often
SUPPLEMENTS - Sometimes (to enhance the nutrients in food)
RX - Last Resort
Supplements that have shown to improve mood and reduce stress and anxiety
Magnesium
Magnesium is a calming mineral. It nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness, and irritability. This supplement, together with B-6, has been shown to alleviate anxiety-related premenstrual symptoms, too. Magnesium-Rich Foods: Almonds, spinach, cashews, peanuts, black beans, edamame, peanut butter, and avocado.
B-Vitamins
B-vitamins are critical to mental health, as they have anti-anxiety properties. Many studies have shown that vitamin B-Complex can reduce anxiety. They are cofactors in producing neurotransmitters and hormones. A deficiency in B-vitamins compromises our ability to handle stress and can trigger feelings of moodiness, depression, anxiety, irritability, and exhaustion.
Vitamin C
Vitamin C deficiency can cause increased nervousness and anxiety.
Vitamin D
Vitamin D plays an essential role in mood regulation, as well as nerve and brain health.
Omega-3
They play an essential role in brain health. EPA and DHA are critical to proper cell Membrane. A fish oil supplement that meets high purity standards is recommended.
L-theanine
It helps with the manufacturing of melatonin, which helps us sleep.
Modern farming practices = lower nutritional value in the food we are consuming
Farming practices had changed our food’s nutritional value (Paul Bergner’s The Healing Power of Minerals, Special Nutrients and Trace Elements.)
The above-noted book shows the falling content of vitamins and minerals from 1935 until modern times.
At best, we buy organic food, which practices the NPK fertilization approach—N = nitrogen, P = phosphorus, and K = potassium. This practice gives us a concrete plant with strong roots and big fruit but leaves it nutritionally deficient otherwise. As a result, over the course of the past eighty years, apples now have 96% less iron, over 80% less magnesium, and 48% less calcium.
This is why supplements can be very beneficial, and I have certainly seen them help my health and the health of my clients, friends, and family.
A multivitamin is NOT a replacement for a healthy, nutritionally-dense, anti-inflammatory diet, though. You need real, whole foods, which is medicine for our minds and body.
Now, let's say that you may want to add a multivitamin to your daily protocols—here is the challenge: the supplement industry is self-regulated. There is not a large oversight body like the FDA ensuring the quality of the products you buy and consume.
This means supplement quality runs the gamut, from excellent to outright harmful. I want to empower you to seek the best quality supplements that will enhance your health and not hinder it.
Let’s talk about what you should look for in a multivitamin
For a high-quality multivitamin, there are some things you’ll want to be on the lookout for when deciding which brand to purchase. Use the below checklist as a guide to gauge the quality of your multivitamin.
Cultivating Connection During COVID-19
One of the most considerable psychological impacts we see amid COVID-19 is this disruption of connection. We were built for connection. I know this sounds cliche, but we sometimes forget how true this is. We are designed for connection and relationships; it is one of the most powerful predictors of our well-being.
The longest-running study in the history of the social sciences (The Grant Study out of Harvard) tracked people for about eight decades and had an ambitious goal in mind. They wanted to figure out the most powerful psychological habits and predictors of positive outcomes, both physically and emotionally, in the latter decades of life.
Researchers looked at tons of different variables. What predicted flourishing, thriving, longevity, health, joy, and happiness in the later decades of life, when it was completed, was summed up with a simple phrase: Happiness Is Love Full Stop. The researcher described that their findings suggested that the most predictive factor for positive psychological and physical health across the lifespan was the quality of our closest social connections, not the quantity, but the quality of those closest relationships.
There is a ton of data that speaks to the impact of psychological wellbeing, longevity, physical health, and many more. As you can see, relationships matter more than we ever knew.
We can also say that we live in the loneliest time in human history. Large-scale surveys conducted by the Harris Survey Group and Gallup Organization have found that people living in the United States have never been lonelier at any point on record than now during COVID-19.
What this means is, we as social creatures, who rely on the connection for wellbeing in ways we don't even quite realize much of the time, have never felt more distant, and have never felt more isolated than we do now.
Our Brain and Body on Connection
Poor Social Support Linked To:
Activation of the pain centers of our brain
Cingulate gyrus activation in social pain experiences
Increased activation of the amygdala
Telomere shrinkage (Epel, 2009)
Cortisol dysregulation
Seeing others’ pain activates our pain centers (Botvinick, 2005)
Substance abuse
Depressive symptoms
Suicidal ideation
Poorer cognitive performance
Impaired executive control and self-regulation
Lower levels of self-rated physical health
Good Social Support Linked To:
Decreased cardiovascular reactivity (Lepore, 1993)
Decreased blood pressure (Spitzer, 1992)
Decreased cortisol (Kiecolt-Glaser, 1984)
Improved immune system functioning (Cohen, 2003)
Slows cognitive decline (Bassuk, 1999)
Vagus nerve stimulation
Increased release of oxytocin
Increased serotonin, dopamine
According to research summarized in "Loneliness: Human Nature and the Need for Social Connection" by John T. Cacioppo and William Patrick, there is empirical evidence that loneliness may:
Increase vulnerability to other stressors
Cause a more intense reaction to negatives
Reduce the emotional boost of positives
Contribute to greater feelings of helplessness and threat
Decrease sleep quality,
Diminish willpower to exercise and eat healthily
It is really about our perception of connection, not how many hours in a day we spend with people. During a time like this, it’s more of a question of “how do I feel close?” We need to find ways to feel safe and connected.
Here are some ways to get there
Shifting our mindset from “Social Distancing” to “Physical Distancing.”
Leveraging technology maintains social contact, which many of us are doing (Facetime, Skype, Zoom).
A reminder that feeling connected matters more to health and well- being than the amount of contact
Fostering Loving-Kindness
Expressions of Appreciation
Who can I get support from?
Who do I need to take space from?
Who can I reach out and connect with?
Macronutrients: Nutrition Has The Power To Heal Your Mood
There is no doubt that nutrition affects mental health. Poor nutrition leads to and exacerbates mental illness. Optimal nutrition prevents and treats mental illness. The Western dietary pattern has been implicated in an increased risk for depression and anxiety.
Macronutrients are imperative for a healthy brain and mental health because of the powerful effect that the different ratios of macronutrients in one’s diet can have on one’s mood and behavior. Food is an essential contributor to mental health. A crucial part of battling anxiety is making sure your diet consumes foods that are calming and free of foods that can trigger anxiety further.
There are Sex components of nutrients the body needs:
Protein
Carbohydrates
Fats
Vitamins
Minerals
Fiber
Water
The first three categories (proteins, fats, and carbohydrates) are called macronutrients. Protein, fats, and carbohydrates all work together to support the engine of the brain. Assessing your diet for adequate intake of the noted macronutrients, including vitamins, minerals, and calories is critical for building the foundation for proper neurotransmitter functioning.
Research demonstrates that many common mental health disorders, including major depression, bipolar disorder, schizophrenia, anxiety disorders, autism, obsessive-compulsive disorder (OCD), and attention deficit hyperactivity disorder (ADHD), are associated with nutrient deficiencies.
Without nutrients brought in from food, our cells cannot function. And without the right amount of the array of nutrients, the cell cannot function optimally. The body must compensate in ways that result in symptoms of disorders – including physical disease states and mental health disorders.
Macronutrients Impact On Mental Health
Macronutrients and micronutrients are needed to create neurotransmitters in the brain. All macronutrients – carbs, fats, and proteins - are necessary to provide the neurons' energy to produce neurotransmitters. Still, proteins are essential because they provide the amino acid precursors for neurotransmitter synthesis.
PROTEIN: Protein plays a central role in mental health because of its ability to synthesize mood-regulating neurotransmitters. In this way, protein directly impacts mood. Protein also indirectly impacts mood by stabilizing the Blood Sugar Adrenal Axis (BSAA), thereby reducing anxiety-producing cortisol surges. It adds dietary satiety (which means it provides you with a feeling of fullness), which, in turn, reduces one’s drive to consume sugars and simple carbohydrates.
CARBOHYDRATES (COMPLEX & HIGH NUTRIENT CARBS): Carbohydrates supply energy to our body. The body uses carbohydrates to make glucose, which the body can use immediately or store for later use. The brain is carbohydrate dependent, as it uses glucose from the carbohydrates as its fuel. Carbohydrates are implicated in mood via the Blood Sugar Adrenal Axis. Protein and carbohydrates work together to support brain neurotransmitter function. Proteins provide the brain with a steady, long term supply of the raw building materials necessary to synthesize neurotransmitters.
FATS: The brain itself comprises about 60% fat, and considerable research has demonstrated the importance of fats for brain health. Fats are essential for human health. Omega-3 fatty acids have been found to improve mood by decreasing inflammation levels and increasing serotonin, dopamine, and norepinephrine levels. Whereas dietary protein is primarily utilized for functions like building muscle and neurotransmitters like serotonin, fats and carbohydrates are our two main energy sources and provide the calories necessary to fuel the brain and body’s many metabolic processes.
Research: Nutrition And Mental Health
Popa (2012) indicated that studies have found that deficits, i.e., suboptimal intake, of the healthy fat omega-3 can contribute to mood disorders and patients with depression have significantly lower levels of omega-3. Conversely, a link has been found between high fish consumption (omega-3 fat) and low incidence of mental disorders. Clinical trials have indicated the effectiveness of omega-3. A quick search on Medline will reveal a tremendous amount of research illustrating omega-3’s critical role in healthy brain function and mental well-being.
The food we eat has the potential to affect our mental health and wellbeing at every stage of life.
Research into brain functioning has revealed that emotions are not merely attitudes created through the mind’s thought processes; they are produced and reinforced by biochemical activity within the brain.
This biochemical activity is affected by nutrients supplied by the food we consume.
Diet is the largest single stimulus to the body’s biochemical balance or homeostasis.
A dietary pattern made up of vegetables, fruits, beef, lamb, fish, and whole-grain foods was associated with a lower likelihood of depressive and anxiety disorders.
Western dietary patterns, including sweetened beverages, fried foods, processed meats, and sweet baked products, are associated with an increased risk of depression in longitudinal studies.
Several healthy foods such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables have been inversely associated with the risk of depression and might improve symptoms.
Studies show that food choices and low nutrient diets are contributing to mental health disorders and addictions.
Depression predicts and contributes to chronic disease and increases health care costs.
Diet and nutrition offer key modifiable targets for the prevention of mental health disorders.
There is significant evidence of the association between unhealthy eating patterns and poor mental health among children and adolescents.
Healthy fat is important for proper brain functioning.
Studies have reported that young people are eating well below dietary recommendations. They rely on nutrient-poor foods high in sugar and saturated fatty acids, such as soft drinks, confectionery items, and baked snacks.
These dietary patterns critically impact brain development and mental.
Macronutrient guidelines for each major meal of the day
1) Four to six ounces of high-quality protein at each meal. The amount of protein in each main meal should fit into the palm of your hand (without fingers). If an individual is determined to restrict calories in a meal, the protein portions should not be restricted. This is because their BSAA will not tend to stabilize, and if they had consumed a good portion of protein, their satiety would not likely be as resistant to carbohydrate cravings later in the day.
2) Two cups of vegetables at each meal. Make them tasty with salt, fresh herbs, lemon, and olive oil, and vinegar. Consuming a variety daily is ideal. Virtually 100% of every vegetable eaten is broken down into the hundreds of vitamins, minerals, amino acids, fibers, and phytonutrients required to make the body run. Six cups of fresh (grilled, steamed, or raw) veggies per day are the goal. Consume notably less than that, and your body's nutrient levels will eventually suffer. Have a large (high-quality) green salad every day with lots of non-starchy vegetables, or a smaller one with each meal, and try and incorporate them into your day as snacks.
3) One cup of complex carb per meal (or 1⁄2 cup of fruit). If too large a portion of carbs is consumed in a meal concerning the amount of protein and fat in the meal, one is likely to feel tired after the meal or MORE hungry. Conversely, if one doesn’t have enough carbohydrates during the meal, they may feel tired. Keep in mind that as the BSAA gets more stabilized through a proper daily diet, the desire for carbs will lessen, and when they are eaten, they won't have as big of an impact on insulin/cortisol spiking.
If you find yourself searching the cabinets incessantly for snacks/dessert after a meal, either one’s blood sugar was not adequately balanced throughout that or the previous day, too big of a meal was consumed in one sitting, or the ratio of carbs to protein in the meal was too high.
4) A small amount of healthy fat in each meal. This might mean drizzling a couple of tablespoons of olive oil on vegetables or having half an avocado with the meal's vegetable portion.
Simple Ways to Healing Mood
1) Consume protein at every meal
Eating carbs or simple sugars by themselves, without any fat or protein to slow the corresponding rise in blood sugar, can result in wide blood sugar fluctuations and hypoglycemic-type symptoms. It can alter mood, and you might feel like your appetite is stimulated all day, and you can't catch up with your appetite.
2) Incorporate high-quality fat into each meal.
I encourage you to increase your daily intake of healthy fats. Individuals who fall into an endless trap of reducing their fat intake only induce binges of carbohydrates and trans fats. If you have time, try this experiment for three days: Eat an avocado each day for a snack. Notice if 1) your carbohydrate/processed food intake is less, and 2) whether or not you gain weight. You can find an interesting article about this topic: http://www.latimes.com/health/la-he-carbs-20101220,3,465492,full.story.
3) Eat smaller meals more frequently
Eating every 3-4 hours ensures that the body has a steady fuel supply and never has to dip down below the "empty" line -- and in doing so, using up the body’s precious stress hormones to do it. This keeps the BSAA from destabilizing throughout the day and night and provides the body with the micronutrients needed for proper function.
4) Reduce consumption of simple carbohydrates
The consumption of simple carbohydrates, i.e., sugar, bread, cereals, chips, processed foods) should be limited.
As you now know, there are "simple carbs" and complex carbs. All simple carbs produce rapid rises in blood sugar, but even starchy complex carbs produce rapid rises (though not as quick as simple carbs). Therefore, simple carbs should be eliminated, and starchy complex carbs should be monitored consciously concerning mood support. When simple carbs are eaten, they should always be paired with a source of whole protein or healthy fat.
5) Eat breakfast
One of the primary reasons we wake up each morning is our blood sugar has fallen below normal into the low blood sugar range. These signals alert the adrenal glands to flood the body with adrenaline, cortisol, and epinephrine (the energizing stress hormones that launch you into fight or flight). This serves to stabilize the BSAA by raising blood sugar levels back up to normal.
In fact, by the time one wakes up in the morning, they most likely haven't eaten for at least 9-10 hours. If their first meal of the day is around lunchtime, that puts them in the cortisol fat storage/stress response realm for at least 14 hours per day.
6) Learn to connect to the body and its responses to foods
We must learn to identify (listen to) and react to their body's responses to the foods they are consuming. A diet high in processed and sugary foods will produce adverse reactions in the body and brain in the form of poorer mood, mental health, and increased disease.
For an individual to gain the ability to respond to their body’s responses to foods, the processed foods must be decreased from the diet. After two weeks of eating this way, it will become more evident how your body responds to foods. Within a few weeks, one should be able to much more powerfully assess whether they are eating at the right times and whether they are eating the right foods for their body. Eliminate processed foods and food toxins from your diet. Add whole foods, good fats, and therapeutic foods to your diet.
These are powerful techniques that will have a discernible and positive contribution to our energy and mood levels if used for most of our eating style.
Blood Sugar’s Tremendous Effects On Our Mental Health
The importance of eating a healthy breakfast
I have heard from so many people that they don't like breakfast. However, did you know that breakfast is the most important meal of the day? When you don’t eat breakfast, you reduce your brain functions. This is because you make it work without energy.
If you’re prone to suffering from depression or anxiety or both, your brain needs all the energy possible to keep you up. If you skip breakfast for a long time, your body gets used to not eating. That’s why you don’t feel hungry at this time of the day. This is one of the eating habits that could decline mental health and trigger anxiety and depression.
Breakfast should be consumed within 1 hour of waking, or else blood sugar starts to destabilize and launches an unstable blood sugar curve for the day from which it is difficult to recover. While what you eat makes a huge difference with anxiety, when you eat can also be critical. Skipping breakfast and not eating frequently enough during the day can result in low blood sugar, with symptoms including anxiety, nervousness, and irritability.
Because of this, it’s always better for you to eat breakfast. Your body and mind will thank you!
Coffee’s Impact On Our Mood
I need not emphasize the importance of coffee in some of our lives. Our hectic schedules are often powered by this caffeine-rich beverage. Sometimes, coffee is the only thing that keeps you moving through the day. In the morning, you probably drink a cup of coffee before work. Then, you drink another at noon to keep you going, and still have not eaten a healthy meal. Unfortunately, caffeine can have toxic effects on your brain and may cause anxiety and depression.
When you use it constantly, it becomes a daily necessity. Your body starts to make it fundamental to functioning. Because of this, when there is an absence of caffeine, your serotonin levels fall. This causes anxiety, irritability, and a lack of concentration.
Don’t get me wrong, I LOVE MY COFFEE! I have a cup each morning; I look forward to my warm cup of yum. However, it’s critical that we eat a healthy meal to fuel our brain with the proper nutrients, as opposed to trying to live and function from a caffeine high, as this is actually no way to live, and can cause more harm than good.
Some of The effects that can exacerbate mood and anxiety
Coffee has a tendency of blocking a neurotransmitter, named adenosine, in your brain which eventually gives you long sleepless nights. Having trouble in sleep can affect your mood adversely, resulting in a cranky mood, headache, tiredness, fatigue, or even difficulty in concentration and alertness. A night of inadequate sleep could often result in poor mental health since our brain also needs rest.
Individuals with anxiety disorders can further aggravate their symptoms. Coffee can also lead to depression since depression is highly associated with adverse mood effects and mental disorders. Excessive coffee consumption can lead to nervousness, hypertension, restlessness, and insomnia.
Keep in mind, though, that these effects of caffeine intake vary from person to person, and also depending on the level of intake. Having everything up to a balanced level is always favorable, and excessive consumption of anything can result in negative consequences. Don’t Try To Live off of caffeine alone; It won’t work in the long-term.
Blood Sugar Stabilization For Mood/Anxiety
Blood sugar is the fuel for our brain. Without a steady supply of fuel, the brain will function poorly. If our blood sugar is too high, too low, or rapidly swinging in one direction or the other, it can impair mood and cognitive function. These impairments can mirror symptoms of anxiety, irritability, anxiety, anger, ADHD, and bipolar.
Think about your car engine. If there is too little or too much fuel, the engine sputters or stops working until repaired. For our brain to function optimally, the supply of our blood sugar needs to be balanced.
Even if blood sugar is not the root cause of the problem, it often becomes an exacerbating cause. Balancing will reduce the overall severity of symptoms and allow other therapies to work more effectively.
Symptoms of Blood Sugar Imbalance
Fatigue
Headaches
Cravings (especially sugar and caffeine)
Low energy
Mood swings
Increased appetite
Weight gain
Ways To Regulate Blood Sugar Balance With Lifestyle and Nutrition
Consistent bedtime by10pm with at least 8 hours of sleep
Manage stress and stressors (external and internal); watch for stress eating
Moderate exercise, not too strenuous
Find support for diet, lifestyle, and habit change.
Combine protein, fat, complex & high nutrient carbs, and fiber at every meal. Protein and fiber-containing foods stabilize blood sugar.
Food containing sugar or starch push blood sugar higher and then lower, increasing the severity of blood sugar swings and causing you to feel irritable, anxious, and shaky.
Avoid meals/snacks that are mostly refined sugar, flour, or starches.
Eat regularly - 3 meals and 2-3 snacks (Or six small meals).
Eat protein with every meal. Avoid eating carbohydrates alone; always add protein.
Have small snacks to avoid blood sugar dips.
Whole foods elimination protocol to identify food sensitivities.
Eat a little before exercise and after.
Drink plenty of water. Stay hydrated.
Do not allow yourself to get hungry.
Incorporate anti-inflammatory techniques.
Diet rich in natural sources of key nutrients (vitamin E, C, magnesium, zinc).
Testing To Consider For Blood Sugar Imbalance
Serum glucose, insulin, HA1C, lipid panel, liver enzymes, CRP
Post-prandial and/or continuous glucose monitoring
IgG food sensitivity testing
Salivary hormone panel
Anxiety And Sleep: Self-Help Strategies To Become Well-Rested
Fix Your Sleep, Improve Your Overall Life
While some of us may toss and turn some nights, every night can be a restless night for others. If you struggle with falling asleep, you know the feeling of anxiously watching the clock as you worry about not being able to fall asleep and waking up sleep-deprived dragging the next day.
Suffering from both sleep disturbances and anxiety is common because they are interrelated. As with many other psychological conditions, the relationship between sleep and anxiety appears to go both directions. People with anxiety tend to experience more sleep disturbances, but experiencing sleep deprivation can also contribute to feelings of anxiety or worsen anxiety. This can become a cycle that perpetuates both sleep and anxiety issues.
Critical Tasks Our Bodies Undergo During Sleep
During sleep, our bodies undergo many critical tasks: memory consolidation, brain temperature regulation, energy conservation, restoration of neurochemicals, hormonal regulation, and other essential neurocognitive functions.
Research has demonstrated that sleep is critical to our physical and mental health. Chronic sleep disturbance leads to a decline in physical performance, a weak immune system, cognitive decline, cardiovascular disease, hypertension, obesity, substance abuse, and mood disorders such as anxiety and depression.
A Strong Correlation Between Anxiety and Sleep
Too many people are struggling with anxiety and dealing with the life-altering ramifications of anxiety. Anxiety can make even the simplest of everyday activities seem quite difficult. However, while many people who struggle with anxiety are aware that it can make lifestyle and responsibilities much more difficult, they don’t always connect that anxiety can have a serious impact on their sleep.
There is a very strong correlation between anxiety and sleep. So, if left untreated, anxiety cannot only make it difficult to sleep but can lead to serious sleep disorders including insomnia, and exacerbate the symptoms of anxiety conditions.
Types of Insomnia
Acute Insomnia
Anything that causes stress can lead to acute insomnia. It is associated with an event or stressor that has occurred in a person’s life. Often, these are life-changing events such as the loss of a loved one, a change in employment, a big move, shifts in personal relationships, or work relationships. This type of insomnia is short-term and resolves with time if addressed and worked through. However, individuals who struggle with anxiety may be more prone to acute insomnia.
Chronic Insomnia
This type of insomnia refers to a persistent delay in sleep, fragmented sleep, or both. A distinctive feature of chronic insomnia is performance anxiety, as this person knows they regularly have difficulty with sleeping. Therefore, they begin to worry about their ability to get to sleep, stay asleep, or both.
Comorbid Insomnia
This form of insomnia refers to behavioral or health problems that are frequently seen with insomnia. These can include attitudes and behaviors that prevent sleep. Habitual practices that interfere with optimal sleep, as well as painful conditions that hinder sleep. It can also be related to stimulating medications that make sleep difficult.
Delayed Onset
This form of insomnia is for people who like to stay awake late into the night and wake up later in the day as night owls. Individuals who meet the criteria for this form of insomnia often have a delay in melatonin production. The stimulus that assists them in getting to sleep does not occur until later in the day.
Fragmented sleep
This form of insomnia causes difficulty staying asleep. Short sleepers frequently experience fragmented sleep because their sleep is reduced, and they wake up often for significant periods in the night. Someone with comorbid insomnia may suffer from fragmented sleep and feel depleted. It’s more challenging to wake up feeling refreshed.
Sleep Hygiene Strategies | Focus on Lifestyle Factors
Avoid substances that interfere with sleep, such as alcohol, caffeine, or nicotine. Avoid caffeine at least 6 hours before going to bed.
Exercise regularly, but not too close to bedtime.
Keep your bedroom at a cooler temperature, as your body naturally drops in temperature during sleep hours. Try to mimic that environment that’s comfortable for your body during sleep.
Try not to watch stimulating movies at night or check your work emails at night because your brain will not relax.
Turn off your cell phone and wi-fi. For two weeks, I encourage you to try and be in bed by 10:00 P.M. Honor your natural circadian rhythms by syncing your sleeping and waking scheduled to rise with the sun and begin sleep shortly after dark.
Schedule quiet time before bed.
Limit screen time before bed, or use a blue-light blocking app. It mimics the sun.
If you are a clock-watcher at night, move the clock or turn it away from the bed.
Avoid consuming a heavy meal too close to bedtime. If you get hungry at night, try a light bedtime snack containing protein. Eating heavy makes your body work harder, as it needs energy for all elements.
When you eat heavy foods at night, that’s when your body is trying to down-regulate; not work harder. Making your body work hard by digesting larger amounts of food before bedtime means you’re not helping that process along.
Essential Oils help with sleep. The three essentials oils that bring calm are lavender, jasmine, and rosemary. Studies have shown that when you relax the senses and do things that are pleasurable to the senses, it releases chemicals that help you to relax in general for your body. For example, serotonin and dopamine get regulated.
You have options to control your environment. The bed should only be used for sleep and sex. Our quality of sleep is often affected by our environment. These are simple self-help interventions that could improve your sleeping habits, and in turn, reduce your anxiety.
Tools To ease anxiety and get to sleep
Keep A Sleep Diary | This is a great tool to assess your sleep patterns and track progress. This will allow you to more accurately evaluate details that will be important in addressing your sleep patterns. Every morning record your previous night’s sleep. It is highly recommended that you keep a journal for at least two weeks to spot any patterns interrupting your sleep. The diary will help you determine what factors are interfering with your sleep Please see attached sleep diary below.
Put Your Thoughts To Rest | Spend 10 minutes, 1-2 hours before bedtime, writing down the thoughts that tend to arise at night. Use whatever style works for you to express them. Then in the night, if your mind starts, tell yourself, “I already thought about that, and will have time tomorrow, now’s time to sleep.” Limit-setting with yourself establishes boundaries that you are off-duty during sleep time & insulates your sleep from intrusive thoughts - it’s a skill, and you’ll get better with practice.
Deep Breathing | Belly Breathing | These help your body to cleanse the particles of your brain that are toxic. Our immune system restores our body during our sleep, and deep breathing helps move that process along. You should repeat this process a least ten times.
Progressive Muscle Relaxation | You can do this at night. You start by focusing on your feet and working your way up and slowly tightening and releasing your muscles. This helps you realize how tense you’re. This exercise will help you gain insight into how much stress and anxiety your body is carrying and will help you relax.
Create A Coping Card | Example: Thought: “I cannot get out of bed at 7:30 AM.” Coping Card: I know this will help improve my sleep. I will go to the coffee shop around the corner and read the paper. I enjoy doing this. I will meet with my friend at the Gym at 8:00 am on Mondays and Wednesdays. It is hard, but I am choosing to do it if I want to sleep better. I can handle getting out of bed at 7:30 AM. Create a coping card that fits your thought process and struggle.
When To Consider A Sleep Expert
If the behavioral strategies and environmental controls are not working in conjunction with some behavioral therapies and medication, then something else is happening. I encourage you to seek a sleep expert, consider having lab work done, as well, as thyroid dysregulation, nutrient deficiencies, and hormonal imbalances can contribute to sleep disturbances, anxiety, and depression.
If you notice the below sleep-related problems, please contact your doctor and schedule an appointment. Such problems can include:
loud snoring
stopping breathing, breathing pauses, gasping, or snorting during sleep
falling asleep unintentionally/dozing during the day
a creepy-crawly sensation in your lower legs in the evening along with an irresistible urge to move your legs to get rid of the sensation
very frequent leg jerking during the night
any other unusual new sleep experiences
Conclusion
Become intentional, strategic, and consistent in your efforts – your sleep won’t get better by chance, it will get better by making the right/better choices more often! As you practice this by implementing strategies and investigating patterns, you can design an optimal sleep plan that best meets your sleeping needs.
Mindfulness Meditation: Finding Calm In Chaotic Times
It’s a time when pretty much everything about our lives has been turned upside down with the coronavirus pandemic. Most of our usual reference points that we took for granted are disrupted, from our jobs to our favorite restaurants, going to the theater to watch a movie, to time missed with the people we’re closest to and miss dearly.
Many places around the world have been more susceptible to major disruptions from natural or political upheavals. But, for most of us in Western societies, this is very unfamiliar territory and can trigger all kinds of emotions.
So, I wanted to share a mindfulness tool you can use in times like this. Because, while the coronavirus is unique and extreme, difficult external situations we can’t change will happen to all of us sooner or later. It could be something very personal, like the loss of a job or a loved one, or an environmental crisis we feel helpless to change.
This mindfulness and meditation exercise offers a practice you can use when something unpleasant happens that you can’t control. Instead of looking outside to feel better or safer, you can try something different and turn within. You can look for a place inside you that is safe, a place of quietness and strength that isn’t dependent on any external factors.
To Begin This Meditation, Please Bring Kind Awareness To:
➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life
INSTRUCTIONS
Notice and name whatever you’re experiencing for ten minutes.
This is based on a traditional mindfulness practice. The purpose is to make your usual unconscious stream of thoughts, emotions, and sensations conscious. The way we feel and act is often hijacked by thoughts and feelings that happen so quickly we’re not even aware of them. Suddenly, we’re upset or anxious or angry in a situation that needs our attention and care.
▌FIRST STEP | NOTICING, AND NAMING
Make yourself comfortable, either sitting or lying down, and close your eyes.
Let your attention gently scan your body for physical sensations, like cold or heat, or tightness or relaxation.
Then, start to notice any thoughts or emotions that may be passing through.
Whenever you notice a thought or an emotion, you’ve already started the practice. You noticed. And once you notice, name what you noticed with one word, “Thinking” or “Feeling” or “Sensations.”
It’s important to notice any judgment or criticism of your efforts. Just add one of the labels, congratulate yourself for noticing, and then watch for whatever comes next.
This seemingly simple naming and noticing step creates just a bit of space between you and your experiences. You notice that thoughts and emotions begin and, if you let them be, they end. And you create a place where you can choose to follow them or not.
▌SECOND STEP | ALL THOUGHTS ARE JUST THOUGHTS
The next part step is to do your best to notice and name all thoughts as just thoughts and all emotions as just emotions. A thought about forgetting to pick up dinner on the way home and a thought about your income loss during the pandemic is just noticed and named. They’re both just thoughts that come from somewhere and then disappear again.
Or if you remember the irritation at your partner not letting you know, they’d be home late is treated just the same as feeling lonely because you can’t see your family. They’re both only emotions that come for somewhere and then disappear again.
So, what good does this practice do? It will help you notice the acts of thinking and feeling themselves, instead of the content of individual thoughts and feelings. Thoughts and feelings, of all sizes and shapes, from mild to overwhelming, come and go.
Try it. You may find it a relief to see that the hundreds of thoughts you have each day are just one thing: thinking. And your thinking isn’t you.
▌THE LAST STEP | NOTICING THE ONE WHO NOTICES
This step is hidden in the first two. When you notice and name and do your best to treat all your thoughts and emotions the same, you begin to sense a part of you that is not in the thought. It is aware of your experiences, able to witness them, but not caught in them. There is a place of clear, compassionate witnessing of everything that’s happening.
If you’re someone who is sometimes overcome by troubling thoughts and emotions, this is a relief. With a bit of practice, this witnessing awareness becomes more familiar and has a kind of draw to it. There’s a calm and peace to this place that is aware of your thoughts and feelings but isn’t part of them.
Conclusion
So the two wings of this practice can help you in challenging times. The first wing will show you how to have a lighter touch on your thoughts and feelings, to let them move rather than holding on too tight. And the second wing brings you into connection with a quiet, always present space of calm inside you that can be your oasis in hard times. And the more you practice, the more accessible that space will become.
Reflection questions
Did you notice a particular thought or feeling that was hard to label and move on from?
Were you able to sense the witnessing space in you that noticed and named what was happening?
Reduce Your Anxiety, Hack Your Productivity, And Say Goodbye To Procrastination With The Pomodoro Technique!
The fast-paced, information-heavy world we live in is disabling our brain’s capacity and productivity, our physical and mental health, which is increasing our anxiety. The overall pace of life has increased. We are paying for it mentally, emotionally, and physically.
Time management is a buzzword for all of us who struggle with procrastination. And while a certain level of stress and anxiety is healthy and productive, too much stress and anxiety, when chronic, will wear you down, impacting all areas of your life.
More Than A Time Management Tool!
The Pomodoro Technique is more than time management tips, study tips, or traditional work productivity. This technique taps into how our human mind works, how we focus, how we are meant to tend to tasks, how to be productive, and how to destroy procrastination habits, improve productivity, and decrease our anxiety and stress levels a notch or TWO.
What Is The Pomodoro Technique?
The Pomodoro Technique is a time management method developed by Francesco Cirillo in 1987. It breaks up tasks into bite-sized intervals, with each interval fittingly known as a Pomodoro.
The Pomodoro Technique encourages you to work with the time you have, rather than against it, by prioritizing time-boxing, emphasizing a sustainable pace, and offering ample opportunity to inspect and adapt your style and approach.
We can only tackle and focus on one thing simultaneously, as the human brain is not designed for multitasking. So, the fact that we try to do it all of the time is unproductive and causes additional stress and anxiety. The Pomodoro Technique helps to reframe the day. It turns time into a predictable succession of contained events rather than a chaotic and random battlefield. The results can be hugely rewarding.
How Does The Pomodoro Technique Help With Anxiety?
Anxiety is often a condition of unmet expectations of all the things you have not done but should have done. Stressed about how you can be a better person, employee, parent, spouse, etc. Then the anxiety builds because you feel like you can't solve your problem or catch up with life because you can’t do it all. Then, you find yourself overwhelmed and getting nothing done.
The Pomodoro Technique helps because it is a very simple way to organize your thinking, so you don't become overwhelmed with anxiety, but instead, move forward toward something.
Even if 25 minutes is not enough time for you to finish the entire project, in 25 minutes, you can make significant and palpable headway. You know you have done something with those 25 minutes, which reduces the anxiety because you feel like you're moving closer to your expectations and goals.
It's a great tool to reduce anxiety and get more done, as it helps us manage stress and anxiety, energy, and time.
How It Works
Step 1 – Specify and choose a task and commit to working solely on that task for the next 25 minutes. Set the alarm for 25 minutes.
If you say, "I will work for 25 minutes," and not specific with the task you choose to focus on, it will make the mind feel disorganized because there are so many ways you can be pulled.
I encourage you to put your phone away, log out of social media, shut down your email, etc. Each uninterrupted 25-minute block of task time = 1 Pomodoro.
Step 2 – At the end of the 25 minutes, mark your task as complete and take a 5-minute break when the timer rings. Take a real break, though. Step away from the computer and do something to reset yourself. Stretch, step outside into the sunshine, do a short meditation or breathing technique, love on your pet, or fix yourself a nice cup of tea.
Step 3 – Get ready to begin the next Pomodoro. Choose another task or continue with part 2 of the first task for another 25 minutes. Set your timer to 25 and focus on that task. At the end of the 25 minutes, mark your task as complete.
Step 4 -Take another five-minute break (a real break.) Step away from the task.
Step 5 – For every four 25-Minute, Pomodoro sessions + Breaks, take a more extended break of at least 20-30 minutes.
Our work styles will vary. For me, though, when I start my 25-minute Pomodoro session, I set boundaries with myself, and do not check my emails, phone, social media, news, etc. It is like brain training; it helps me stay focused and sets me up for success. I love to see progress in my day!
Give it a try! Let me know how it works for you.
I created a Pomodoro Session Planner for YOU! Click on the link below.
Movement: A Natural Outlet For Anxiety: Bring On Your Calm
You probably already know that if you exercise regularly, good movement can help you feel less stressed and better able to cope with problems. BUT CAN EXERCISE HELP WITH SIGNIFICANT ANXIETY? YES, it can! Studies have found that physical activity can not only reduce anxiety symptoms but can improve your quality of life.
We are prewired to be active! Most of us sit at work, sit at school, and sit during our leisure activities. The modern-day advances and technologies have translated into a lifestyle of unprecedented inactivity. We no longer have to get up to go into a coffee shop for that warm coffee latte, a restaurant, or the grocery store. We can order to have it delivered with the tap of a finger using our smartphone, computer, etc., or go through a drive-thru, which = no movement on our part.
Let that sink in for a moment. Yikes! Yes, it may be convenient or helpful at times, but these modern-day advances are impacting our physical and mental health significantly. This inactivity takes a steep toll on wellbeing. It is a contributing factor in obesity, diabetes, cancer, hypertension, heart disease, depression, and, yes, ANXIETY.
A Natural Outlet for Anxiety
When anxiety hits, our body goes into fight-or-flight mode. When this occurs, our sympathetic nervous system is activated, and a surge of adrenaline is released. Your body is receiving a message to get ready to move quickly. When we remain inactive in the face of this state of activation, it can intensify our symptoms.
If you become physically active when the anxiety begins, you satisfy your body’s need to react to the anxiety, and your mind turns off the alarm signals indicating that it is no longer in danger. However, continues, long-term physical activity can help regulate the intensity and frequency of the symptoms that underlie anxiety. Creating a habit of movement is beneficial beyond belief!
neurotransmitters Are Known to play a role in anxiety With Exercise
Endorphins, the body’s feel-good chemical, is increased every time we exercise. It also increases body temperature, which tends to induce a sense of calm, boost mood, build self-esteem and confidence, and provide social interaction with others.
Dopamine is essential to movement. It also influences motivation and plays a role in how a person perceives reality.
Serotonin helps regulate mood, sleep, and appetite, and inhibits pain. Both EXERCISE and SUNSHINE raise serotonin levels, which may be low when you have anxiety. It can raise the serotonin level in the brain and increase the activity of serotonin in the cerebral cortex. Serotonin is associated with the amelioration of all anxiety disorders, which is why some people improve after taking an SSRI. So, I encourage you to put these two together and increase physical activity benefits by exercising outdoors.
Gamma-aminobutyric acid (GABA) is an amino acid known as an inhibitory neurotransmitter because it's thought to hinder the activity of other neurotransmitters; it may help quell anxiety. Researchers found that vigorous bouts of exercise increase levels of two common neurotransmitters— glutamate and gamma-aminobutyric acid (GABA
The Value And Preventative Benefits of Movement
Exercise counters several physiological factors that underlie anxiety. People who exercise regularly tend to have less frequent or milder episodes of anxiety.
Reduced dependence on alcohol and drugs.
Increased subjective feelings of well-being.
Reduced insomnia and depression.
A greater sense of control over stress and anxiety.
Increased self-esteem.
Improved concentration and memory.
Reduced skeletal muscle tension, which is responsible for your feelings of being tense or uptight.
A discharge of pent-up frustration, which can aggravate phobic or panic reactions.
Enhances oxygenation of the blood and brain, which increases alertness and concentration.
Stimulation of the production of endorphins, natural substances in your brain that resemble morphine both chemically and in their effects, increasing your sense of well-being.
Improve circulation, elimination, digestion, and utilization of food.
Decreased cholesterol levels and blood pressure.
Exercise is a natural calm for anxiety. Exercise has endless benefits for both our physical and mental health. Many studies are supporting that it can help with anxiety, depression, and stress. Researchers examining exercise and anxiety strongly encourage people who struggle with anxiety to exercise regularly in addition to adhering to proven treatment modalities.
What Kind of Exercise is Best?
All forms of activity have value. The key is always to focus on what can be done, not what can't be done. Find something you enjoy; start with something you like. Any activity is better than none, and for the vast majority, more would be better.
Actively Change Your Brain
General active lifestyle: simply increase walking and other non-sitting activities. Pedometers can help gauge levels and have been shown to increase activity in those who wear them. 10,000 steps per day is the goal.
Get your heart rate up - to the point of being out of breath. Interval training: 4 min warmup, 30 seconds of high-intensity activity, 90 seconds of low intensity, repeat 8 times.
Brain and Mood Benefits of High-Intensity Exercise
Stimulates endorphin release which diminishes the sensation of pain and improves sleep.
Stimulates neurotrophin release, which improves learning and memory Increases metabolism, which improves energy, builds muscle, and helps balance sex hormones.
Stimulates and strengthens adrenal function, improving mood, and ability to cope with stress.
Tips for sticking with exercise
Pick something you like. Enjoying the activity is crucial to long term engagement. Finding happiness in your exercise routine is vital to having success and keeping up the habit. When you have an exercise that you enjoy and fun, it gives you internal motivation to keep up the routine. Focusing on building a personal drive founded on sheer enjoyment creates a positive body-image, links healthy habits with a happy mind, and continually increases your l desire and motivation to regularly exercise a new practice and lifestyle. It’s okay to try different dance classes, yoga, pilates, running/jogging, swimming, and anything active!
Make a plan and set realistic goals. Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. Put systems in place.
Find an activity buddy. Adding social engagement enhances commitment and reward for most people.
Visualize your success. When you’re setting your goals, make sure you understand precisely what it will look like when you reach your goal. Close your eyes, take a few deep breaths, and visualize the moment you achieve this goal. Use your senses, sight, sound, and touch to envision what that moment will exactly look like.
Avoid making judgments about your day first thing in the morning.
Focus on YOU and you ONLY. Don’t lose yourself in your progress when working on implementing exercise into your lifestyle. Exercising is a fundamental component of self-care and well-being, so being kind to yourself during the process is essential. Using exercise as a way to determine your worth is ineffective and extremely unhealthy for your mental state. Exercising for the right reasons is more likely to keep you exercising and turning it into a habit and lifestyle. Focus on how exercising makes you feel instead of how it makes you look.
Convenience is key. It is essential not to make things more complicated than they need to be and find ways to reduce our already stressful lives. Convenience itself is an excellent motivator. Finding a gym near you or creating a workout routine at home that works for you will make it easier for you to exercise regularly and make it less of a chore.
Create a music playlist. Music has been proven to enhance performance when exercising, and choosing the right songs per your taste in music will reduce your perceived effort. Choosing music that is high-intensity and encouraging and offers an emotional connection will increase motivation. Your brain focuses on the song and emotions that accompany them rather than the exercise; therefore, endurance will increase.
If interested, click the link below and download the Anxiety And Mental Health Reset Exercise Prescription and create a system and plan that work for you!
GIRL, GO GET YOUR MOVE ON! You so got this!
Your Brain On Water: How Hydration Helps With Anxiety.
Can drinking water help alleviate anxiety and mood?
Well, you’ve heard it time and time again, "you need to drink more water," but what may surprise you is that staying hydrated can help decrease anxiety and depression.
We can do lots of things to manage anxiety, but for this blog, I will share one easy remedy that is right at your fingertips. Yep, it's water!
Water helps with anxiety and mood by staying adequately hydrated throughout the day. All the systems in our human body depend on water to function, and the brain is no exception. The brain is made up of 75% of water. Even a 1% decrease can cause the brain not to function properly.
Research has linked dehydration to depression and anxiety because mental health is driven primarily by your brain’s activity. Dehydration causes brain functioning to slow down and not function properly. It is crucial to think of water as a nutrient your brain needs. Hydration helps the body to manufacture serotonin, which is a neurotransmitter that helps with mood regulation. Serotonin is a critical neurotransmitter that heavily affects your mood. Serotonin is created from the amino acid tryptophan, but sufficient water is needed. Dehydration can also negatively impact other amino acids, resulting in feelings of dejection, inadequacy, anxiety, and irritability. It helps with the manufacturing of melatonin, which helps us sleep, too.
Dehydration and anxiety
Drinking inadequate amounts of water put you at risk for increased anxiety symptoms. Dehydration causes stress, and when your body is stressed, you experience anxiety and depression as a result. Therefore, you want to ensure you are adequately hydrated daily, especially if you are naturally anxiety-prone.
Did you know that water has shown to have natural calming properties? This is because dehydration affects the body and brain. Drinking enough water is an essential step in managing your anxiety and overall health. Even if you’re not experiencing anxiety, drinking sufficient water can create feelings of relaxation. That’s pretty darn amazing!
Dehydration is the number one cause of stress in your body. It’s a self-perpetuating cycle: dehydration can cause stress, and stress can cause dehydration. When you’re stressed, your adrenal glands produce extra cortisol, the stress hormone, and your adrenal glands can become exhausted under chronic stress, resulting in lower electrolyte levels.
Symptoms That Come From Dehydration
Dehydration can trigger many sensations that can make you feel more anxious or experience a full-blown anxiety attack. How do you ask? Below is a list of things that can happen when you don't drink enough water and become hydrated.
Emotional and Mental Health Benefits of Drinking Water
Drinking water decreases the risk of depression and anxiety in adults. Research conducted by the World Journal of Psychiatry of more than 3300 individuals showed that participants who drink more water daily have reduced the risk of depression and anxiety. Participants with the lowest level of water consumption were reported to have doubled the risk of depression and anxiety.
Did You Know Dehydration Can Trigger A Panic Attack? Hydration reduces panic attack. Panic attacks are a result of high anxiety, Solara Mental Health mentioned how panic attacks usually have physical triggers, one of which is dehydration. “When dehydration occurs, if you’re prone to panic attacks,” Solara Mental Health describes, “you can easily begin to panic, even to the point of feeling like you’re dying.” Dehydration could expose you to many symptoms that trigger panic attacks, such as Increased heart rate. Headaches. Muscle fatigue and weakness. Feeling faint/lightheaded.
While keeping yourself hydrated may not stop the panic attacks, they may become less frequent.
Dehydration can cause difficulty in concentrating. A study from The Journal of Nutrition mentioned how mild dehydration can cause headaches, fatigue, and concentration difficulties.
How much water should I be drinking every day?
Your intake depends on your stress levels, weight, climate, exercise levels, etc. But a rule of thumb is to drink half your body weight in ounces of purified water daily, i.e., 140 pounds equals 70 ounces of water. Add 12 to 16 ounces of water for every caffeinated beverage.
Also, drink filtered water. Water should be filtered and not contain impurities. If consumed over the long-term, chlorine in drinking water depletes vitamin E, causing a deficiency. It also kills beneficial microbiota in the gut.
Here are some simple ways to drink water and start implementing it right away.
Set a daily goal. Setting a daily water intake goal can help you drink more water. Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last.
Keep a reusable water bottle with you to refill regularly. Implementing this can help you drink more water. When you have a reusable water bottle, you can easily drink water in any setting, and serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
Set reminders. You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch. For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.
Flavor your water. If you dislike the flavor of water or need a bit of flavor to help you drink more, you have many choices. Using an inexpensive fruit-infuser water bottle is one healthy option. Some favorable fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. You can use any variety of fruits that suits your taste.
Increase consumption of foods high in water. One simple way to get more water is to eat more foods that are high in water. Fruits and vegetables are particularly high in water.
Sip throughout the day. Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals.
Decrease your intake of alcohol, sugary, and caffeinated beverages. These are dehydrating.
Drink a glass of water before each meal. Get in the habit of drinking water half an hour before meals.
In Conclusion
Water is vital to life, and it is often overlooked as a stress reliever. Consuming water is such a simple wellness strategy that is often not considered when developing a personal health/mental health plan.
When you’re hydrated, your neurons “fire” easier: they communicate faster with the rest of your body. Hydration helps mood and improves feelings of high energy. When properly hydrated, your cognition may actually work faster. When you’re dehydrated, you’re more likely to get a headache and feel moody and tired. Dehydration can negatively impact short-term memory, anxiety, depression, and mental tasks, which may seem harder and require more effort.
Although keeping yourself hydrated is not a cure for anxiety, getting in the habit of drinking enough water daily will help alleviate some causes and symptoms of anxiety and mood. Look at it as a viable piece to your mental health healing plan.