Practicing Mindfulness through Food (Holiday Edition)

This holiday season we present to you ways in which to practice mindfulness while eating, as we all know, holiday season = lots and lots of eating! Along with all the fun and excitement that comes with the holiday season, so does stress and increased stress levels can sometimes lead to more eating, oftentimes unhealthy eating. According to the Center for Mindful Eating, the principles of Mindful Eating include: "Our relationship to food is a central one that reflects our attitudes toward our environment and ourselves. As a practice, mindful eating can bring us awareness of our own actions, thoughts, feelings and motivations, and insight into the roots of health and contentment." With the following tools you can utilize mindfulness techniques while eating! 

Mindfulness eating engages all the senses: looking, smelling, tasting, touching and yes, even listening to our food.

With each bite notice: the way it looks, how it smells, the texture of the food, and finally the taste - go beyond and see how you are feeling with each bite and what you feel as you swallow your food, listen to your body slowly working for your nourishment. You may even hear the texture of your food.

Eat slowly and savor the food, pay attention to it: enjoy each bite, put your fork/spoon down in between bites, take a drink between the bites. Giving your body time to communicate with your brain when you feel full.

And finally, control your portions and eat when you are hungry. If you listen to your body, your needs will be communicated, the idea of mindfulness is to be present in the moment and aware. 

We leave you with a couple of activities you can do in your home (or when visiting friends and family this holiday season), these activities can be done at anytime: 

1) Mindfulness Eating Exercise

2) Mindfulness Eating with children (this activity can be used with adults also)

Below are some resources for further reading:
http://www.thecenterformindfuleating.org/

American Heart Association Food Diary 

Mindful Eating: 5 Easy Tips to Get Started

A very Happy Holidays and a very Happy New Year from us to you! 

Post Election Recovery Guide

This has been a difficult week for more than half of the nation and a lot of the world. There are many that are in a phase of grief and mourning. Collectively mourning a loss certainly is in fact a very personal experience.

There is high emotion surrounding the hope that was placed on the outcome of this election cycle. That emotion does not disappear, it has now been turned into vast amounts of anxiety for a lot of people. Your feelings are real, your emotions are real. What you are experiencing is real. Take the time to grieve if you must, take time off if you must and most importantly, take care of yourself.

There is a lot of fear for the future, and that fear can be paralyzing for some. Make a plan if you can, then return to the here and now, grounding in the present moment can help alleviate some of the fear and anxiety for the future. Practice this several times a day if necessary.

A lot of you are also feeling a loss of control. Attempt to focus on things you can control. Participate in a group activity. Identify one or two small things you can do for yourself, create a self care routine and do some of those things. Connect with your community, they can be a great source of grounding, strength, care and coping. You are not alone. Know your strengths and resiliency for the future.

Track your media usage, stop completely if you must for a while. Ask yourself how it is making you feel after you use it. Filter usage between positive and current events, there are many positive things also happening in the world- be proactive about reminding yourself of that.

Lastly, we do not choose our circumstances all the time, but we can choose how we best respond to them. We can make a commitment to ourselves and each other regarding how we want to be in this world.

We have provided a few links for stress management and self care below:

A new photo of a kitten, every time you refresh: http://www.emergencykitten.com/

6 GIFs to help you relax: http://www.destressmonday.org/6-gifs-help-relax/

Self Compassion Guided Meditation & Exercises: http://self-compassion.org/category/exercises/

Grounding exercises: http://self-compassion.org/category/exercises/

Put your stressful thought in a star and watch it float away: http://www.pixelthoughts.co/#

Song about meditation and letting go: https://www.youtube.com/watch?v=rds7V5Sxu-4

Tools for self care and community care: http://alp.org/breaking-isolation-self-care-and-community-care-tools-our-people

50 Ways to Self Care: http://www.thirteenthoughts.com/50-ways-to-practice-self-care/how-to-practice-self-care-3/

I. Statements.

Communication with another person is simply an exchange of information, however, the nuances that go along with how that information is communicated is where most of us can get stumped, especially when it comes to communicating with loved ones- where most of our conversations are very much laced with a plethora of emotions, feelings and beliefs. The following are some ways to improve communication skills that can lead to healthier relationships.

Make the Time

Those in healthy relationships make the time to check in with each other, not only are respectful in their communication but also make sure that it takes place in the first place. No matter how busy our schedules get, we can always make the time to talk to our loved ones, even if requires getting scheduled into our long days.

I. Statements vs. Open Ended Questions
We have been taught from early on to utilize "I" statements when attempting to convey our thoughts clearly to another person, this is fantastic advise, and really gets our feelings out. It also aids in our communication being assertive in what we desire from the conversation. It is also great practice in assertiveness in general. In addition, however, we should also utilize open ended questions, such as..."how do you feel...?" "..tell me more." etc. to really understand and hear the person on the other end.

Listen Effectively not just Hear

Listening. Hearing. Two different things. We hear all the sounds and words when someone is speaking with us but are we actually listening? Listening effectively requires attention and patience (why can be very difficult to attain if the conversation is emotionally charged) and with both of these in sync, you can provide the person you are communicating with the space they may need to express themselves, which will lead to a better understanding of the issue at hand by you. This is also when some mindfulness skills can be really helpful.

Mutual Respect & Trust

Everything boils down to trust. Do you trust the person you are communicating with? Do you trust them enough to "hear them out" and listen to their entire side? Once the trust has been established, the remainder of the communication should fall into place, as long as the two people respect and care for one another.With respect, the care will follow and the communication will effectively take place. With respect, even if two people disagree on the topic at hand, there shouldn't be any long lasting hard feelings. With respect for oneself and for each other, the love and care will stay intact. 

For more reading on this topic: http://www.loveisrespect.org/healthy-relationships/
http://www.loveisrespect.org/healthy-relationships/communicate-better/
http://www.helpguide.org/articles/relationships/effective-communication.htm
http://www.wfm.noaa.gov/workplace/EffectivePresentation_Handout_1.pdf
http://www.apa.org/helpcenter/healthy-relationships.aspx
https://trainingmag.com/content/8-tips-developing-positive-relationships
http://psychcentral.com/blog/archives/2009/04/14/9-steps-to-better-communication-today/

Un-plugging: Benefits of a Digital Detox

Let's face it, technology is AMA-ZING! It is the very thing that is allowing me to even disseminate this information so widely and so very fast. However, as awesome as this is, it comes with its own concerns. One of them being our increasingly unhealthy attachment to our devices, apps and cyber social networks. So, for our own sake, a digital detox can really put it all in perspective and help our mental health, significantly. The following are a few ways to a take break from the screen and feel the difference: 

Un-plugging can help in alleviating feelings of jealously, inadequacy and loneliness: from body image to family/friend happiness, seeing everyone's curated social networks can increase the feelings of jealously, not realizing they are coming up for reasons that are not even real, but for a projected self others place online.

Lessening FOMO (fear of missing out): this new term that reflects our feelings of missing out on things that we are not a part of or were unable to attend for some reason. Finding happiness in our current state (after turning off the screen) is an act of mindfulness that can lessen the feelings of FOMO and aid in higher enjoyment of our own day to day activities.

Right before your eyes: life is happening right in front of us all the time, by covering our eyes with a screen, we place our minds in a virtual space and neglect our very surroundings. Turning off that screen, and looking forward, being present, and smelling the roses, so to speak, can be wondrous, even if you are only able to do it on your lunch break. Schedule these moments into your day if need be, they are totally worth it. There are a number of internet tools (ironically) to help in powering down, SelfControl will help in blocking access to whichever sites you ask it to (Facebook, G-mail, a blog, etc.) and allow access to the rest of the internet simultaneously and Freedom will block internet.

In addition, it maybe beneficial to power down completely for an extended period of time periodically. Whether its for a weekend, a week or several weeks, and see how you feel, what you learned about yourself and how your relationships changed. Feel the enrichment of your relationships. Evaluate for yourself the numerous benefits of un-plugging. 

For more on this topic:
http://healthland.time.com/2013/01/24/why-facebook-makes-you-feel-bad-about-yourself/
http://www.independent.co.uk/voices/comment/is-fomo-depriving-us-of-our-ability-to-exist-in-the-present-and-take-pleasure-in-the-here-and-now-8449677.html
http://www.huffingtonpost.com/berkeley-wellness/what-are-the-health-benefits-of-unplugging_b_8917956.html

Positive Parenting

Nothing can compare to being a parent, the highs, the lows and everything in between their own set of concerns so different from anything else ever experienced. Parenting, specifically positive parenting means all types of things for parents. However, generally, it means responding rather than reacting to our children. This week we bring you a few positive parenting tips!

It is all about the connection, be in a warm relationship - this will generate love, trust, cooperation, and many other aspects which aid in development. A healthy connection with your children can go miles in communicating with them.

Practice being calm - it will do wonders in not reacting to your children instead will aid in responding. This small act of mindfulness will also help in other arenas of your life. 

Say Yes to practice, and No to perfection. 

Fill your own cup - it is very difficult to pour towards others if your own cup is empty, take 10 minutes to yourself, even a whole day (if possible). It will become much easier to tend to your children, once your own needs are met.  

Lastly, there is no one way of practicing positive parenting, and it is a trial and error process. It will look different for all parents. Happy Parenting! 

A wonderful website with resources for parents: http://www.ahaparenting.com/ and some more great resources can also be found on one of our contributor's (Joanna Cortes-Agnello) website: http://www.joannacortesagnello.com/positive-parenting-resources.html

Run For Life

This week's post comes from McKenzie Ziegler. McKenzie is a Brooklyn College, CUNY student who has volunteered to share her essay written for college around overcoming depression. McKenzie is a Health and Nutrition Science major. 

Run For Life

Ever since I was 15 and I fell in love with long distance running, I wanted to run the NYC marathon. In 2014, the first full year I lived in NYC, I qualified for the 2015 marathon by running nine races and volunteering at another race. My times were improving until my knees started hurting at the end of the summer of 2014. Tight rubber bands seemed to surround my knee caps, stretching almost to the point of tearing, grinding my bones together, making my knees red-hot. By September they were so painful I had to cut my runs short. Running was my outlet for stress; without it the stress piled up. I tried everything I could to heal my knees, but nothing worked. Soon almost every run hurt, making me frustrated and discouraged. When I had run before my injury, I had felt free and alive. Running had become an anchor in my life and part of my identity; without it I felt lost.

I fell into depression, for a combination of reasons: lots of stress with college and work, being states away from family, a lack of friends and being unable to connect with people easily, relationship problems, an uncomfortable living situation, medical complications, a suppressed childhood trauma I struggled to understand, and, on top of all that, being unable to run. I assume I also got biologically unlucky. I had struggled with anxiety, unaware it even had a name, since early adolescence. Depression was new though. For me, depression was like a gloomy, dark gray storm cloud that would decide to show up even though the forecast called for clear, sunny skies. It threw off my emotions, to where they would often not fit the situation I was in, and my anxiety became more irrational. I would cry and worry for no reason. I felt like little people were inside my head, calling the shots, pulling on wires. Once positive and full of energy, I became easily irritable, overwhelmed, and tired. Once goal-oriented and ambitious, I would often have spells of emotional numbness and hopelessness. Some days were good, some were bad; most were me trying to understand what was going on and fearing it would get worse.

Depression is all lies. It's a friend who always hangs around and lies to you. You know it's a bad influence, but you have no control. Depression is in control. When you want to do things you always enjoyed, it tells you, you are too weak, you are no good, there is no point. I gradually lost interest in many things I always loved, including running. I simply lost motivation. I struggled to get out of bed in the morning and do simple tasks, like combing my hair or going to the grocery store. Everything felt like work. Depression tells you, there is nothing good in your life, you are a failure, nothing will ever get better. It lies to you and changes your perspective on life. It’s also isolating, convincing you, no one cares about you, no one understands you, everyone would be better off if you didn't exist. I was too ashamed to talk to people. I felt trapped and dead.

I remember walking home from school one day, and it took so much effort to put one foot in front of the other. My legs felt leaden. I thought, what is the point of even going on? What would happen if I collapsed right here on the sidewalk and gave up? It was a bright, sunny day, but I couldn’t see that; depression’s dark cloud was over top of me, overwhelming me. I did think of suicide, of walking out in front of that car, of going to the train station and jumping. But every time, I thought of my family and my boyfriend. I could never do that to them. They kept me going.

My depression worsened throughout 2015 even though things in my life were improving. However, I had already signed up for the marathon in November. A part of me was still my old goal-oriented self; there was no giving up on the race. I started training in the summer but didn’t feel motivated enough to run as many miles as recommended, so I focused more on the long training run and increased its distance every week. There were times during those long runs that I felt confident and joyful, but it didn’t last. I signed up for a few short races with my boyfriend for external motivation. Thankfully, my knees had healed. Although my training fell short and I was depressed, I felt prepared mentally to finish the marathon. In the back of my mind, I was hoping for a revelation during the race that would cure my depression.

The day of the NYC marathon arrived quickly, but I was eager to get it over with. On November 1, 2015, I woke up early in the morning after a night of little sleep, got dressed, and gathered my things. Two subway trains, one ferry, one bus, and a long walk later—a marathon in itself—I was at the start in Staten Island. The blue archway marking the start line and the daunting Verrazano-Narrows Bridge were staring me in the face. Among a large group of ponytails, running caps, windbreakers, and bright colors, I was a bundle of nerves and excitement. On one hand, I knew I’d have lots of fun; on the other hand, I knew pain was inevitable. I was ready to cross the finish line, and I was only toeing the start line. The gun blasted and I started running, soon stepping onto the bridge—a bridge that during training I viewed with fear and excitement, envisioning this moment.

I had always needed to listen to music while running, but the marathon was so exciting I never once put in my headphones. Surrounding me was a kaleidoscopic sea of 50,000 runners, all eyes set for the same finish. Two million spectators lined almost the entire 26.2 miles, cheering, holding up encouraging signs, and offering orange slices, wet sponges, and tissues. Bands were also strung along the course, their cheery beats pushing us along. It was electric. I’m running a marathon! and I can’t believe I’m doing this! crossed my mind many times. The first three miles flew by as I ran into Bay Ridge, Brooklyn. I knew my mom and my boyfriend would be at mile eight, in downtown Brooklyn, so I focused on running towards them. Soon I spotted my boyfriend, holding up a hot pink sign and two small American flags, and my mom, ringing a bell and taking pictures of me. They gave me the energy I needed to keep going.

I began to feel tired around mile ten, in south Williamsburg, Brooklyn, and started walking. The miles then seemed to come slower and slower, and my feet began to hurt. I kept pressing on, focusing only on the mile I was running. Water and Gatorade were available each mile; I found that by stopping to get a drink and walking a few minutes, I was able to continue running to the next water station. The crisp water and lemon-lime Gatorade were welcomed by my dry mouth; the short distraction was welcomed by my mind. My mom and my boyfriend cheered me on at mile sixteen in Manhattan, after I crossed the Queensboro Bridge. By mile 20, in the Bronx, I was looking for Central Park, where I knew the finish was. But I still had six miles to go! The roar of the crowd continued to encourage me, but I had to fight with myself to relax and run on. The balls of my feet were raw and I was nearing exhaustion.

Once I entered Central Park, between miles 22 and 23, I realized the rest of the course would be downhill. What a relief! Even still, the park was a blur—I was focused on getting to the finish. When I saw my mom and my boyfriend at mile 25, I barely had the energy to stop running and walk over to them. They encouraged me to keep going, and I did. In about fourteen minutes, I saw the blue archways of the finish. I can’t believe I did it! crossed my mind as I stepped over the blue and orange line. Flames raged on my feet, thighs, and hips. All I wanted to do was sit down, but I had to continue walking to get out of the park, meet my mom and my boyfriend, and then take the train home. As I limped I became irritated, thinking, this is worse than the entire marathon!

I never had a revelation during the marathon, and my depression persisted afterwards. I thought completing this great feat would change my point of view on life, or at least make me feel proud of myself, but it didn’t. I was only glad I got the marathon over with. I felt no joy; depression is that powerful. I became even more discouraged, and lost all motivation to run. In the back of my mind, though, I knew getting exercise was good for me, so I walked to and from school every day. I questioned my depression and fought back by challenging myself. I knew that someday, when I was ready, I would run again.

I ran for the first time since the marathon on April 24, 2016—almost six months later. The evening before, a thought that I hadn’t heard in a long time popped into my head: you should run tomorrow. The day was sunny and gorgeous, the temperature perfect for running. My boyfriend and I went to Prospect Park and ran the three-and-a-half mile loop, a path I have run many times. There’s no denying it—I was out of shape. We took many walk breaks, my throat burned with every inhale, and a cramp tightened my right side below my ribs. Nonetheless, it was great to once again feel my heart pounding, to have sweat tickle my nose, and to hear my labored breaths. I felt free, and I felt alive. I listened to the noises of the park and enjoyed being with nature. I was enjoying running again; it didn’t feel like work, as depression used to convince me it would. For that, I felt relieved. When we came to the big hill, I pushed myself to keep going: you are doing great, I am so proud of you. But I couldn’t make it all the way up, and we had to rest. Soon, though, I was able to sprint to the top. I never felt so happy running that loop as I did that day.

After a hill, things get easier. Running is a metaphor for life; some runs are easy, some are hard, but it is pushing through the hard that is most rewarding and which makes any following obstacle seem easier. The struggles of running a marathon or a steep hill, or being sidelined by a running injury are not unlike the struggle of coping with depression. I think running has instilled in me resilience and a fighting spirit, enabling me to overcome depression. In the same way many factors contributed to my fall into depression, more than one change was necessary to break free from depression’s hold. When the spring of 2016 brought new life to trees and flowers, a new perspective grew in me. I started feeling more calm and hopeful, confident and happy. I also became more appreciative of people who care about me—my biggest motivators. Depression may someday return, but I plan on running even when it tells me not to, as it is when I am running that I feel most alive.

Successfully Navigating Social Situations

Our focus this week will be Social Anxiety (& how to successfully navigate social situations). According to Thomas A. Richards, Ph.D. the Director of the Social Anxiety Institute, "Social anxiety is the fear of social situations and the interaction with other people that can automatically bring on feelings of self-consciousness, judgment, evaluation, and inferiority." https://socialanxietyinstitute.org/

Social anxiety is much more common than previously thought, social anxiety (used to be known as social phobia) is the third largest mental health care concern in the Unites States. Social anxiety can be overcome, just entails some persistence and consistency and we will go over some useful ways in which this can be accomplished.

You can start with the small things - say hello to whom you make eye contact with during the day, ask people for the time (more than once in a day), say thank you and please every time possible to those around you. By honing in on etiquette, it can be used as a tool to overcome social anxiety by starting small, and by use and practice, your social skills will improve. 

Add a social task per week on your to do list - hang out with a small group of friends or even just a couple of friends somewhere outside of the home, talk to your siblings, interact with coworkers outside of just what is necessary to get the work done. Try and add some social interaction each week. Join a group - it can be a support group, a book club, a sport - building in that social structure into your weekly/daily/monthly life can be a great way to overcome social anxiety. 

Be up to speed on current events, read about current events, having something to talk about can be a great asset in navigating social situations successfully, even with those you may not be close with like family and friends. Knowing what is happening in the world will help you keep a hold on the conversation without feeling out of place. 

Dressing in a way which makes you feel good will also help in interacting in social situations. Once you feel good about yourself, even in outward appearance- can give a boost of confidence and may ease a social situation. 

Make social interactions a priority on your to do list, make sure its at the top and it gets done. The more you do it, the more practice you get, the better you will become at it and the easier it will be. More is better in this instance. The more you practice, the more results you will yield which will become more incentive to continue improving social skills.

Positive Self Talk

The self talk habit is one that is often solidified in childhood, whether positive, negative or a mix. Then over the years this - self talk - tends to color the way we live our day to day lives, from every event we experience to every decision we make. However, the good news is that we can change it anytime we want, and now is a better time than any to change and create a more positive self talk. Not only will having more positive self talk boost productivity but can also help with increased self-confidence and more stress relief. We will present a few strategies with which one can create more positive self talk in one's life.

First, you can begin with noticing the patterns: once you are more conscious of your internal dialogue, it will become much easier to navigate through the thoughts and alter them. 

One sure way of tracking such activity is by keeping a journal: you can carry a journal with you and make a note of self talk throughout the day, or write out a summary at the end of the day, whichever is preferable; journaling can surely provide great insight into the internal dialogue taking place daily to later analyze and make changes. 



Second, after you are aware of the internal dialogue, you can begin by changing the negative internal dialogue to a positive one. 

One method of accomplishing the above is by incorporating milder wording: in your self talk, replacing emotionally charged words with milder versions of them can help in neutralizing the feelings, for instance - instead of using words like 'hate' or 'angry' - you can use words like 'dislike' or 'annoyed'.

Another way of combating negative self talk is to change it to neutral or positive self talk: if you find yourself having a negative thought, for example - having plans cancelled last minute to something you were looking forward to can seem negative initially, but think of what you can do with the new free time you've gained. So, if a negative thought or event takes place that kicks off the negative self talk, attempt to think of a positive that combats the negative in that situation (and once you pause to think of them, they will be there).  

An additional method is to change self-limiting statements to questions: self-limited statements can be damaging to self-esteem and confidence and can also cause stress. Next time a thought that comes across your mind that may go something like the following: "I cannot do this!" and "This is impossible!" change it to "How can I do this?" and "How is this possible?" will turn it into a more hopeful situation and open up more possibilities, which in turn, can help in reducing stress and boosting confidence.

 Positive affirmations can be incredibly helpful solidifying a more positive internal dialogue. These positive affirmations can be desired outcomes and goals and short and focused. By repeating them and even reading them out loud with emotion will make it that much more powerful and can give way to a new set of beliefs, creating a more positive internal dialogue.

Focus on enjoyable moments: while challenges and difficult times are inevitable, the enjoyable moments come as well- and to hold onto those memories and thoughts and focusing on them can aide in creating a more positive outlook overall. You can choose to fill your mind with positive images, in fact, you can choose to do a fun project to make it a point to focus on the positive once, at least every day with the following - https://100happydays.com/

Lastly, practice, practice and more practice! The more you practice in changing the self talk to a more positive one, the better you will become at it, just like exercising any muscle of the body can make it stronger, changing the brain and mind act similarly and require practice!

Food & Mood

The food that we consume has loads to do with how we feel daily. There is a delicate balance between our food and mood which can easily be swayed in many directions. Today we will present a few ways in which one can manage anxiety with food. Including the following in one's diet may lead to better management of anxiety via food.

1) Vitamin B - eat food rich in vitamin B or take a vitamin B supplement to ward of anxiety, studies have shown a relationship between mood and the B vitamins. Some food that has vitamin B includes meats, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs. 

2) Tryptophan - tryptophan is a precursor to the neurotransmitter serotonin, which helps you feel calm. That tired feeling one gets after eating turkey on Thanksgiving - comes from the tryptophan in turkey. Tryptophan in the form of meat has been shown to reduce anxiety disorder. Some food that includes tyrptophan are turkey, chicken, banana, milk, oats, cheese, soy, nuts, peanut butter and sesame seeds. 

3) Carbohydrates - carbs also increase the production of serotonin in the brain. Go for whole grains for brain healthy options, such as whole wheat bread, brown rice and whole grains. Opting for the processed grain alternative can lead to one feeling lethargic due to the sharp increase in energy due to the insulin rush followed by a quick decline. 

4) Omega-3 fatty acids - there is some evidence that indicates omega-3 fatty acids can be uplifting and improve moods. Some food that has omega-3 fatty acids include salmon, sardines, mussels, anchovies, tuna, lake trout, herring, and mackerel. In addition, omega-3 fatty acids may reduce risk of heart disease. 

5) Protein - protein helps stimulate other neurotransmitters (norepinephrine and dopamine) both of which have shown to improve alertness and mental energy. Some food that has protein include Greek yogurt, fish, meat, cheese, eggs, nuts, beans, soy and lentils. 

6) Potassium - potassium naturally helps lower blood sugar and is great for brain health and anxiety. Food that has potassium includes avocados, sweet potatoes, bananas, clams, winter squash, milk, soybeans and orange juice. 

7) Magnesium - magnesium helps with over 300 enzyme systems in the body which regulate diverse biochemical reactions. In addition, it aids in blood glucose and blood pressure regulation, all of these factors make this mineral a very important one in managing mood. Some food which have magnesium includes Swiss chard, spinach, leafy greens, almonds, peas, broccoli, flax-seed, tofu, cashews and bananas. 

8) Curcuminoids - curcuminoids are antioxidants found in turmeric which have been found to enhance mood and have a neuroprotective factor. One can cook with turmeric as an added spice in their dishes. In addition, one can take a curcumin supplement.

9) Dark Chocolate -  dark chocolate may lower levels of stress hormones; cocoa has been found to be rich in a class of antioxidants called flavonoids which have been linked to a number of health benefits. A small piece of dark chocolate is not only satisfying but also beneficial! 

10) Tea - several teas have natural calming effects on the body. Chamomile tea for instance has shown to significantly decrease anxiety symptoms in just a few weeks. Green tea has an amino acid L-theanin which has been shown to curb a rising heart rate and blood pressure, which in turn can lead to a calming effect. Rooibos tea also known as the red bush tea has many great properties including zinc, copper, magnesium, calcium and potassium, all of these have been shown to reduce anxiety and aid in managing overall mind and body health. 

Tips for a Healthier You

As we just ended April aka Mental Health Awareness Month, we would like to share some tips for a healthier you (mentally and otherwise).

 

Continue reading below for a few ways to mind your health this month and for all the other months of the year too!

1) Sleep Enough: sleeplessness, depression and anxiety are all interrelated to each other; sleeplessness can aggravate depression and depression/anxiety can cause sleeplessness. Lack of sleep can also impair judgement and make one forgetful. Having a daily routine can help in creating a time for bed, in turn leading to better sleep. Making sure that there are no distractions while one is attempting to sleep, such as, having the TV on, having a cell phone close by to browse through while laying down, etc. Getting the recommended 8 hours each night can help alleviate overall daily stressors.

2) Take a Daily Walk: walking and body movement in general, whether in the form of exercise or just a stroll can have significant impact on one's daily life. Some ways in which one can incorporate into daily life is by taking your pet for a walk (longer than the usual time), walking with a friend, walking up the stairs instead of taking an elevator, walking during a phone call, and walking after a meal are all ways in which one can include walking while accomplishing various other tasks. Getting the recommended 10,000 steps daily can lead to a healthier lifestyle.

3) Drink more Water: drink a whole glass of water after waking up each morning. Drinking water first thing in the morning (and all day) will help energize the muscles and get the body moving. In addition, drinking water throughout the day will help in keeping caloric intake down and help one in feeling fuller longer. Drinking water will also aid in keeping one's skin look more hydrated and clearer. Water will also aid your kidneys in flushing out toxins, and help in maintaining normal bowel functions. Getting the recommended six to eight 8 ounce glasses of water a day can lead to a well oiled body.

4) Check your Mood and Energy: take a moment to evaluate mood and energy, breathe deeply, exhale and assess the energy level as well as the feelings and thoughts. Keeping a check on one's mood and energy can aid in taking the right steps to take rest if energy is low, perhaps take a walk if, talk to a dear friend or play with a pet if the mood maybe off. Being mindful of how one's mood and energy is flowing through the day can help in creating a homeostasis within the mind and body. 

5) Make (and maintain) Social Connections: everyone has a need for lasting and long relationships, making new social connections and maintaining social connections can make a huge difference in daily living. A phone call or text from a friend can help make a dreary day better. Taking time to visit family members can foster social connections and maintain them over time. Having and making the time for others can make one's own life healthier and more enjoyable!

We hope you found these tips helpful for a healthier you!