emotional well-being Archives - Amazing Health Advances

The Anatomy of Anxiety: Understanding & Overcoming the Body’s Fear Response

AHA Publisher — Fri, 08 Jul 2022 07:00:31 +0000

Dr. Caroline Leaf – In this podcast (episode #389) and blog, I talk to holistic psychiatrist, acupuncturist, and yoga teacher Dr. Ellen Vora about the importance of taking a functional medicine approach to mental health, addressing imbalances at the root, taking a whole person approach to wellbeing, her amazing new book The Anatomy of Anxiety: Understanding and Overcoming the Body’s Fear Response, exploring what anxiety tells us, why women are often accused of being more anxious than men, anxiety and hormonal changes, and so much more! As Dr. Vora points out in her new book, anxiety is not just in your head. Our mind, brain and body are separate but integrated systems. They work together—the human mind is embodied. Anxiety and panic attacks are very real phenomenon that have physical aspects, and should not just be dismissed as “they are just in your head” by medical professionals. Mental health is physical health. Unfortunately, since the 1990s, healthcare has largely been influenced by the assumption that mental health is mainly determined by our genetics and our brain chemistry, essentially setting our destiny upon factors we cannot control. Yet, as Dr. Vora points out, our brain chemistry is often a downstream affect of something that is happening in the brain and body. Many mental health issues are closely related to physical health issues, which is why it is so important that we also address mental health on the level of the physical body. We should not just be looking at genes or brain chemistry. This is a more hopeful way of approaching mental health, because it means that, to a certain extent, we can influence our genes, DNA and biology. Our environment plays a very big part in our mental wellbeing, and is something that, in many ways, we can learn to control. This doesn’t mean we are to blame for our mental health issues, because we often cannot control what happens to us. We can, however, control how we react to what happens to us, which is incredibly empowering and hopeful—we are not just victims of life! We can learn what contributes to mental health issues, and make incremental and approachable adjustments to our lifestyles that can positively impact how we feel mentally and physically. And we all need this hope. As Dr. Vora notes, more than 40 million Americans suffer from anxiety in any given year, a number that has only increased as a result of the Covid-19 pandemic. We need more than just “more access to mental healthcare”. We need mental healthcare that works—that empowers and heals people without doing harm. Of course, seeking professional help for mental issues is important if needed. But there is also a lot we can do as individuals that can improve our mental health over time, which is empowering! Mental health should not just be the purview of those in the ivory tower who gate-keep knowledge. If you are very symptomatic, psychiatric medication can narrow the range of effect, which some people may find helpful for a certain period of time. However, these medications are not a cure; they are a bridge that may help you get to a place where you can heal. (For more on this, read the book Anatomy of an Epidemic by Robert Whitaker, and check out the Mad In America website.) However, for many people, psychotropic drugs do not meet their mental health needs and have many unwanted side-effects. These people often find it incredibly difficult to stop taking them, and need help during the withdrawal process, which can be challenging. There is no single system in place to help people withdraw from these medications, and professionals are often not taught how to support their patients or the best way to help them withdraw. In fact, not a lot is known or published about the best way to taper off psychotropic medications, while many professionals tend to deny the validity of people’s struggles when they are in withdrawal. This process is also often confused with “relapse”, which further distorts the situation and can make the person’s mental distress more chronic and acute. I discussed this in detail with psychiatrist Dr. Joanna Moncrieff in a recent podcast and blog. As Dr. Vora points out, progress in mental healthcare is always about the why: understanding the root cause(s) of why things are out of balance and why we feel what we feel. Depression and anxiety are the beginning, not the end, of the inquiry. They are signals we need to explore and manage, not just suppress or ignore. Part of this process is understanding the difference between false anxiety and true anxiety. As Dr. Vora discusses in her book, The Anatomy of Anxiety: Understanding and Overcoming the Body’s Fear Response, false anxiety is not a “fake” form of suffering. Rather, it means that there is a physical basis and a physical way out — it is a stress response to modern life, not a “true” part of who you are. When the root cause of this false anxiety is addressed, it is possible to reduce its impact on someone’s mental health by doing things such as: – Improving sleep – Changing diet – Reducing technology usage “True” anxiety, on the other hand, is purposeful anxiety. It shouldn’t be pathologized; it is a way of communicating with yourself. It doesn’t have a physical basis. Rather, it is the way we are tuned in or sensing what is not right in our personal lives, communities and the world around us. It can lead to suffering, but the good news is we can learn how to slow down and listen to what this anxiety is telling us. This helps us control our anxiety because it drives purposeful action to reduce mental suffering. Ways we can start listening to our true anxiety and listen to the message it is sending us after we deal with our false anxiety include: – Practicing mindfulness and self-regulation – Journaling We also need to examine how we think about postpartum depression and anxiety. Massive hormonal changes after pregnancy (and after a pregnancy loss) can dramatically affect how we feel mentally. This is not something we should feel ashamed about—we should have compassion for ourselves and understand that this is what happens when we go through major hormonal crashes. On top of this, mothers and mothers-to-be have the added stress of role transitions, as well as the added physical stress of nutritional demands from the pregnancy and breastfeeding, which can have an impact on a woman’s mental wellbeing. Even under the best of circumstances, it takes time to recalibrate, and this should be taken into consideration when helping new mothers with mental health struggles. Thankfully, wherever we are in our lives, there are some simple ways we can all manage anxiety, such as: Avoid bringing our phone into the bedroom at night. This helps us avoid “doom scrolling” and spending too much time online, which can disrupt our circadian rhythm and impact our anxiety levels. Eat a diverse diet full of nutrient-rich foods, so that the brain and body get the nutrients they need to function well, which also helps our mood and anxiety levels. Prioritize community—connecting with the people we love does wonders for our mental health. We are hardwired to feel safe and calm when we are in community. Embrace anxiety as a messenger. We need to listen to what it is telling us about what is going on in our lives and how we can learn and grow as human beings. To read the original article click here.

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Warning: Emotional Stress Increases Breast Cancer Risk

AHA Publisher — Mon, 25 Apr 2022 07:00:03 +0000

Dr. Veronique Desaulniers via NaturalHealth365 – The diagnosis of breast cancer is inevitably a very emotional event. As your mind races a hundred miles an hour, dozens of questions come to the surface. You wonder about your course of treatment, what the outcome will be and how you and your family will make it through it all. I deal with these issues all the time, and I can tell you that emotional stress does inhibit immune function and increases your risk of cancer. In fact, Essential # 4 of “The 7 Essentials System™” for healing the body naturally is about healing your emotional wounds as you work towards healing your body. But just what do the emotions have to do with breast cancer? Even the American Cancer Society Admits There Is an Emotional Connection to Disease Inquiry into the mind-body connection within the scientific community goes back further than you may think. Dr. Predergast, an eminent oncologist that was president of the American Cancer Society, said in 1959: “There is some evidence that the course of disease, in general, is affected by emotional stress. It is my sincere hope that we can widen the quest to include the distinct possibility that within one’s mind is a power capable of exerting forces which can either enhance or inhibit the progress of this disease.” Dr. O. Carl Simonton was often called the “father of mind-body medicine for cancer patients” and is best known for his pioneering research in the field of psychosocial oncology beginning in the 1970s. He developed a model of emotional support for the treatment of cancer that introduced the concept that a patient’s state of mind could influence their ability to survive the dis-ease. His emotional intervention program was even approved by the Surgeon General’s Office. While he was in practice, Dr. Simonton applied this emotional support program to his patients and saw improvements in survival time and quality of life. He believed that “emotions are a strong driving force in the immune system and other healing systems.” Understanding How Chronic Negative Emotions Can Trigger Cancer Cell Growth Research abounds that centers on the connection between the mind and health. The following are four common emotional patterns specifically found in people who have cancer. The list is based on the work of Douglas Brodie, MD: 1) A significant loss, such as divorce or the death of a loved one, between 6 and 18 months prior to diagnosis 2) Poor self-image 3) A strong tendency to hold on to resentment 4) A poor ability to develop and maintain long-term, meaningful relationships Emotional healing can help you heal from a cancer diagnosis. How does one go about healing lifelong emotional patterns? There are two must-haves as you start your emotional and physical healing journey: 1) The first must-have is the DESIRE for change. No change is possible without the intention to improve not only your physical life but your emotional and spiritual health as well. 2) You must also have FAITH. For many individuals, this also includes faith in a higher power. Whatever your beliefs, however, faith in yourself and the belief that you have what it takes to turn your health around is vital. In addition, you must also possess a strong belief in the course of treatment you have chosen. This Is Important: Get the Support You Need for Emotional Health Part of the emotional healing process is distinguishing what mind-body support you may need and then taking action to get that support. The practice of meditation is fundamental for whatever path you take. A study by Harvard researchers at Massachusetts General Hospital showed that meditation could actually rebuild grey matter in as little as eight weeks. The results were based on 30-minutes of meditation a day. One meditation tool I personally used after my own breast cancer diagnosis (and still do today) is called the Silva Method. Founder Jose’ Silva believed that 90% of illnesses originate in the mind and therefore can, to some extent, be reversed by the mind. After working with tens of thousands of students, Silva identified three essential requirements for effective mind-body healing: 1) Functioning at the Alpha and Theta levels: Going to the Alpha and Theta levels has the same basic effect as meditating. When someone meditates, scientifically they are reducing their brain wave frequency to Alpha or Theta. Jose’ Silva found that people who can remain at these levels are able to put themselves in a state where cells repair, stress dissipates, the immune system strengthens, and physical symptoms of illness are in some cases reduced. 2) Harnessing the power of healing imagery: Healing Imagery (or Visualization) involves visualizing the end result of your goal or desire while you are in the Alpha or Theta state. Visualizing the tumor shrinking and eventually disappearing is a powerful exercise! 3) Mastering the D-B-E thought process: The ability to “Desire, Believe and Expect” that healing will occur is the first step in making it a reality. When you commit to healing your whole body – physically, emotionally, and spiritually – and begin to act on that commitment, you will inevitably “see” real-time positive outcomes in your life. Why not give a mind-body tool like meditation a try – and “see” for yourself! Sources for this article include: BreastCancerConqureror.com HealingCancer.info SilvaMethod.com To read the original article click here.

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The Effect of Sedentism on Mental Wellbeing

AHA Publisher — Fri, 04 Mar 2022 08:00:12 +0000

Hidaya Aliouche, B.Sc. via News-Medical – Sedentary behavior, defined as activities that require minimal to no body movement, which consequently result in low energy expenditure, has emerged recently as a potential indicator of both physical and mental health in adult populations. There is an association between sedentary behavior and mental health issues including depression, anxiety, and self-esteem. What Is a Sedentary Lifestyle? Sedentary behavior is defined by the Sedentary Behaviour Research network in 2012 as any conscious behavior such as leaning or sitting which results in an energy expenditure of 1.5 metabolic equivalent task (MET) or less. MET is defined as the work metabolic rate relative to the standard resting metabolic rate (RMR) of kcal/(kg/h). One MET is the RMR for a person at rest. To express quantitative MET values qualitative: Sedentary behaviour: 1.0–1.5 METs ( Light intensity is 1.6–2.9 METs Moderate intensity is 3–5.9 Vigorous intensity is ≥6 METs Physical Activity and Its Implications on Mental Health Strong evidence suggests that physical activity is an effective strategy in reducing anxiety, depression, and negative mood. This has been found by reviews and randomized controlled trials alike. A study conducted in Australia reported increased rates of depression, anxiety, and stress symptoms associated with changes in physical activity. In the context of the COVID-19 pandemic, a study from America reported that reduced physical activity combined with increased screen time from both pre and post COVID19 shutdown increased the likelihood of depression, loneliness, and stress. Another report demonstrated a positive effect of light activity on mental health. This finding was corroborated by a UK survey which demonstrated that negative mental health outcomes, including anxiety, were negatively associated with moderate daily physical activity. Sedentary Behavior and Depression Mentally passive sedentary behaviors which encompass sitting, listening to media, television viewing, and talking, are positively correlated with depression risk. Contrastingly, mentally active sedentary behaviors such as reading, typing and participation in a meeting are not always associated with depression risk. In particular, the use of a computer, classed as a mentally active sedentary behavior was found not to be correlated in one study with depression, but in another demonstrated positive correlation with depression risk. This study demonstrates its controversial association with depression. The mechanistic basis that underpins the correlation between sedentary behavior and depression is thought to include the blocking of direct communication and reduction in social interactions, or the reduction in available time to engage in physical activity which is known to increase overall sense of wellbeing and reduce risk of depression. Sedentary Behavior and Cognitive Function There is a controversial relationship between sedentary behavior and cognitive function. Some studies have indicated that a less sedentary lifestyle and less sedentary work patterns have beneficial cognitive effects, while others have demonstrated no changes in cognitive function. A study that looked at replacing sedentary time slots with other forms of activity across six months in elderly adults exhibiting little physical activity significantly improved cognitive functions. These activities included moderate-to-vigorous physical activity and sleep. Contrastingly, low-intensity physical activity did not cause statistically significant changes. Effects of COVID-19: Sedentism and Wellbeing Outcomes A recent study conducted in the United Kingdom in response to COVID-19 investigated the association between physical activity and sitting time on adults’ mental health as well as the influence of potential mediators and confounding variables. The researchers conducted an online survey between May and June 2020. 284 participants self-reported physical exercise, sitting time and mental health, through validated questionnaires. Results demonstrated that sitting time was strongly associated with adverse mental health effects during lockdown conditions. Interestingly, those with lower sitting times showed a significantly lower depression score than those that demonstrated increased physical activity. Similarly, subjective wellbeing appeared to be more strongly influenced by a reduction in total sitting time, with physical activity being non-significant in comparison. A combined analysis demonstrated that increased well-being was found to be the greatest in a group with the lowest sitting time and moderate or high physical activity compared to those that had high sitting time and low physical activity (that is, the reference group). Although the association between depression and sedentary behavior is well established in the literature, there is less robust, and indeed a controversial association between sedentary behavior and wellbeing. In addition, though there is a strong association between mental health and sedentary behavior, no studies have yet investigated the moderation effect of physical activity on the impact of sedentary behavior on the outcomes for mental health. Some evidence suggests that higher volumes of physical activity, that is between 60 and 75 minutes per day, can protect against an increased risk of mortality as a consequence of prolonged sitting (that is, more than 8 hours per day). However, this buffering effect for other mental health outcomes i.e. wellbeing is less demonstrable. In addition, the study performed a sub-group analysis that demonstrated the relationship between different aspects of physical activity and mental health. Consequently, domestic and garden physical activity as well as leisure-related physical activity showed a negative association with depression and a positive association with well-being. In a study conducted in Italy, gardening demonstrated a positive impact on psychological distress. The Impact of Socio-Demographic Factors, Sedentary Behavior, and Well Being A study conducted during the pandemic demonstrated that sociodemographic predictors for mental health conditions such as depression and anxiety included female gender and young age, with university students having higher rates of depression relative to the overall population and women being more than two times as likely to suffer from depression about men. This increased risk persists until the mid-50s. In addition to gender and age, those who are of lower income, or possess one or more comorbid health conditions find a previous diagnosis of mental health increases one’s risk of poor wellbeing as a result of sedentary behavior. References Pears M, Kola-Palmer S, De Azevedo LB. (2021) The impact of sitting time and physical activity on mental health during COVID-19 lockdown. Sport Sci Health. doi: 10.1007/s11332-021-00791-2. Park JH, Moon JH, Kim HJ, et al. (2020). Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. doi:10.4082/kjfm.20.0165. Hamer M, Coombs N, Stamatakis E (2014) Associations between objectively assessed and self-reported sedentary time with mental health in adults: an analysis of data from the Health Survey for England. BMJ Open. doi: 10.1136/bmjopen-2013-004580. Teychenne M, Costigan SA, Parker K. (2015) The association between sedentary behaviour and risk of anxiety: a systematic review. BMC Public Health.; doi:10.1186/s12889-015-1843-x. Hamer M, Coombs N, Stamatakis E. (2014) Associations between objectively assessed and self-reported sedentary time with mental health in adults: an analysis of data from the Health Survey for England. BMJ Open. doi:10.1136/bmjopen-2013-004580. To read the original article click here.

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High Fructose Corn Syrup Damages the Brain Like Cocaine

AHA Publisher — Mon, 17 Jan 2022 08:00:25 +0000

Jonathan Landsman via NaturalHealth365 – The latest research shows that high fructose corn syrup (HFCS) is not only addictive but can cause behavioral reactions similar to those produced by drugs such as cocaine. The results of these studies were presented by addiction expert Francesco Leri, Associate Professor of Neuroscience and Applied Cognitive Science at the University of Guelph, Ontario, Canada. These results clearly suggest that the current (global) obesity epidemic, violent crimes, and disease largely stem from poor quality food laced with HFCS, MSG, plus many other additive ingredients. Yet, the lame-stream media continues to focus on promoting greater governmental control over our lives to “save us.” How Does HFCS Alter (Damage) Brain Function? Did you know that drug addicts and high fructose corn syrup users – use the same (overused) brain circuits? There is significant activity in all areas of the brain, especially in the hippocampus, when consuming potent sweeteners. When addicted to powerful substances – you can literally burn out the brain from over-simulation. So, when you consider that a healthy brain is essential for learning, memory, and emotional wellbeing – it’s no wonder we have so many health problems from these unnatural sweeteners. Dr. Leri stated, “We have evidence in laboratory animals of a shared vulnerability to develop preferences for sweet foods and cocaine.” Dr. Leri investigated the behavioral, chemical, and neurobiological changes induced by the consumption of “addictive foods” in the body and brains of lab animals. Though we don’t always equate human studies with animal ones, there is one thing we surely have in common – humans (and animals) are being used experimentally. HFCS, aspartame, and GMOs do not have adequate safety testing – yet soulless politicians have approved them, and the health consequences are devastating. We Are What We Eat – Literally Our diet can modulate numerous pathways that can cause all types of inflammatory diseases such as Alzheimer’s disease, cancer, cardiovascular disease, and diabetes. And, let’s not forget, food significantly influences our moods and behavior. If you’re feeling a little depressed – clean up your diet! Food can switch critical genes off and on, modulate cell-signaling molecules and target different organs. When we consume unnatural (toxic) substances – we make it easy for the “wrong” message to get into our cells. What do you think – could all of this toxic food be causing the rise in autoimmune disorders? In a small human study, published in the Journal of the American Medical Association (JAMA), scientists used magnetic resonance imaging (MRI) scans to track blood flow in the brain of young normal-weight individuals. The scans showed that drinking plain glucose “turns off the areas of the brain that are critical for reward and desire for food,” according to Dr. Robert Sherwin, Chief of Endocrinology at Yale University School of Medicine. According to Dr. Sherwin, it also showed that with fructose, “we don’t see those changes” and “as a result the desire to eat continues – it isn’t turned off.” The researchers saw these changes in the hypothalamus, insula, and striatum, which are regions in the brain that regulate appetite, motivation, and reward processing, in addition to increasing connections in certain brain pathways linked to satiety. Clearly, multinational food producers are profiting from metabolic “dis-ease.” More and more people (literally) don’t know how to stop eating. Millions of people (aimlessly) purchase billions of dollars in processed foods, and it’s slowly killing off humanity. Is HFCS Worse Than Sugar? Researchers found that fructose was more potent than glucose in bringing about changes within the central nervous system. We all know that excessive sugar intake can produce opiate-like effects similar to psycho-stimulants. Well, HFCS is no different – causing all kinds of food cravings, binging, and withdrawal issues. High fructose corn syrup may take longer to produce a cocaine-like reaction – but it’s real and quite harmful. In addition, HFCS will cause you to experience less focus and mental clarity, more drowsiness, and a higher level of anxiety. If you’re having difficulty concentrating or being productive – remove processed sugar (and artificial sweeteners) from your diet. We all want the same thing for ourselves and future generations – freedom, great health, and happiness. If we really want to improve our society by eliminating senseless violence and avoiding disease, we must improve humanity’s diet. Our future depends on it. Sources for this article include: NIH.gov ScienceDaily.com NIH.gov To read the original article click here.

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Art Therapy and Teaching Through Art Can Contribute to Wellbeing of Students

AHA Publisher — Fri, 05 Nov 2021 07:00:56 +0000

Estonian Research Council via News-Medical – The doctoral dissertation focuses on school factors that affect the subjective wellbeing of school-aged children and how art can contribute to the wellbeing of students. The aim was to identify the school factors that affect the wellbeing of students and describe the potential of the arts to contribute to said wellbeing through art therapy and teaching through art. The first therapeutic intervention intended to improve the wellbeing of students through art was conducted in 2003 at Tallinn University Health Research Laboratory on high school-aged girls. The participants said that the therapeutic process aided by the arts (music, drawing) helped them with self-discovery and stress relief and described the experience as interesting and useful. Vibroacoustic therapy offered a pleasant bodily experience as the low frequency sounds cause physical sensations. The music the researchers used helped the participants focus on their thoughts and had a calming effect. Drawing was said to be relaxing and helped them discover themselves. The aforementioned art-based components contributed to the wellbeing of the students by improving the general functioning of the girls. From 2014, schools have started hiring creative therapists. The number of creative therapists working in schools was the highest during the 2017/2018 school year. Five of those therapists with whom the schools had signed employment contracts participated in the research. School executives were also involved. In order to support the students, the therapists used individual preventive and curative measures, psychoeducational groups and therapeutic recreation (healing, recovery, refreshment and mood support) programmes. They used evaluation of art therapy, which helped them track the aim and effectiveness of the therapy, and consulted and trained teachers, support specialists and parents. Through interviews with therapists and school executives, six categories describing the specifics of art therapy in schools emerged: active and creative, various forms of working, therapeutic lessons, calming and relaxing effects, therapeutic relations and support during adjustment. These categories highlight how art therapy differs from other support services provided by schools. Based on the example of Randvere School, the dissertation describes music-based teaching activities. The music-based activities used by teachers can be divided into five categories based on their goals: 1) restorative and transformative activities that support students in self-regulating; 2) activities aimed at listening, focusing and remembering, which develop cognitive skills; 3) activities that simplify learning and pique the interest of students or integrate a variety of topics; 4) music as a reward; and 5) socialising activity. Teachers pointed out that applying arts (music) in teaching does not require artistic training. The important part is that the teachers themselves enjoy making music. Teachers thought that the potential of music to improve the wellbeing of students was connected to it being refreshing and emotionally and relationally supportive. The doctoral dissertation connected two fields of research: research on school factors that affect the wellbeing of students and research describing the potential of the arts to improve the wellbeing, focusing on art therapy and teaching through art. The therapeutic approach as a support service in schools is gaining popularity, which is why it is extremely important to properly describe the fields of work of art therapists in schools; equally vital is describing the benefits of art therapy in achieving the school’s educational goals as seen by school executives. Application of the teaching thorough the arts method is one of the possible measures to improve the wellbeing of students through teaching. The bigger aim, however, is to introduce the opportunities of creative therapy in schools to the Ministry of Education and Research and to the heads of schools. Creative therapists apply a therapeutic approach in supporting the students at school and can help and advise teachers in teaching through the arts. The dissertation was supervised by professor Eha Rüütel from Tallinn University. The opponents are associate professor Kristi Kõiv from the University of Tartu and professor Merike Sisask from Tallinn University. To read the original article click here.

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