mental-wellbeing Archives - Amazing Health Advances

How Bird Songs Can Help Reduce Anxiety

The AHA! Team — Thu, 09 May 2024 20:07:22 +0000

Dr. Caroline Leaf – In this podcast (episode #516) and blog, I talk about one helpful way to improve your mental wellbeing: listening to bird songs! Bird songs have been known to have several positive effects on humans, contributing to our well-being in various ways: Reducing Stress: Listening to bird songs can have a calming effect on the human mind. The gentle and soothing melodies can help reduce stress and anxiety levels, promoting relaxation and a sense of tranquility. Connection to Nature: Bird songs connect us to the natural world, even if we’re in an urban environment. This connection with nature can provide a sense of escapism and rejuvenation, especially for those who may not have regular access to natural settings. Improving Mood: The melodic and often cheerful tunes of bird songs can have a positive impact on our mood. Hearing these sounds can trigger the release of neurotransmitters like dopamine, which are associated with feelings of pleasure and happiness. Enhancing Concentration and Focus: Bird songs are typically gentle and repetitive, which can create a soothing background noise that enhances concentration and focus. This is why some people find it helpful to have ambient bird sounds while working or studying. Aiding Mindfulness and Meditation: Bird songs can be used as a focal point during mindfulness exercises and meditation. The sounds provide a point of focus for attention, helping to anchor the mind in the present moment and promote relaxation. Providing a Sense of Normalcy: Bird songs are a common and natural part of the environment in many places. Hearing them can provide a sense of routine and familiarity, which can be comforting, especially during times of uncertainty or change. Encouraging Outdoor Activities: The lure of bird songs can encourage people to spend more time outdoors, engaging in activities like walking, hiking, or simply sitting in a park. Spending time in nature has numerous physical and mental health benefits. Cultural and Artistic Significance: Bird songs have been a source of inspiration for artists, musicians, and writers for centuries. They have been incorporated into various forms of creative expression, contributing to cultural richness and diversity. It’s worth noting that the positive effects of bird songs on individuals can vary based on personal preferences and cultural backgrounds. Some people may find bird songs incredibly soothing, while others might not experience the same level of positive impact. However, in general, the connection to nature and the calming qualities of bird songs can provide a valuable contribution to our overall well-being. For more on managing your mental health, listen to my podcast (episode #515). Podcast Highlights 1:00 The mental health benefits of birdsong 1:45 How birdsong can reduce stress & anxiety 4:40 Nature & mental health 6:27 How birdsong can help improve concentration & focus 9:00 How birdsong can help establish a sense of normalcy This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. References – https://www.washingtonpost.com/wellness/interactive/2023/birds-song-nature-mental-health-benefits/ – https://www.nature.com/articles/s41598-022-20841-0 – https://neurosciencenews.com/birdsong-mental-health-21639/ – https://www.psychologytoday.com/us/blog/am-i-right/202307/how-bird-songs-improve-mental-health To read the original article click here.

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Eating THESE Foods Improves Kids’ Mental Health, New Study Reveals

AHA Publisher — Mon, 18 Oct 2021 07:00:28 +0000

Sara Middleton via NaturalHealth365 – According to the American Psychological Association, children today experience greater levels of anxiety compared to past generations. Perhaps this isn’t surprising – especially now given the far-reaching challenges of the coronavirus pandemic. And while troubling data suggests that our children have become more stressed and even more overweight since the COVID-19 crisis began, there is plenty of hopeful news in the headlines. For example, a large study from the United Kingdom suggests that just by encouraging your kids to eat more fruits and veggies, you could have a dramatic beneficial effect on their mental health. Kids Who Eat More Fruits and Veggies Have Better Mental Health, Reveals New UK Study The study, published in September 2021 in BMJ Nutrition, Prevention & Health, looked at data from nearly 9,000 children in 50 schools throughout Norfolk County. Initial data gathered from the cohort was a bit grim. The researchers found that only a quarter of secondary-school kids and 28% of primary-school kids reported getting the recommended five servings per day of fruits and veg. Some children – just under 1 in 10 – reported eating no fruits and veggies at all. But this study also contains evidence that should be inspiring to parents. After the researchers accounted for confounding factors like adverse childhood experiences, they determined that there was a strong link between eating a nutritious diet full of fruits and vegetables and better mental wellbeing. In other words: kids who had better diets also reported better mental health. Eating breakfast – instead of no breakfast or having just a snack or energy drink – was also associated with better wellbeing. A major limiting factor of this study is that diets were self-reported by the children, which notoriously introduces a possibility of bias. But lead researcher Ailsa Welch found their data promising enough to identify nutrition as “an important public health target for strategies to address childhood mental wellbeing.” Do Your Kids Stonewall Fruits and Veggies? These Are Some of the Best Ways to Get Them to Eat Healthier Most parents understand how difficult it is when a child simply will not eat what is put on their plate. But it’s overwhelmingly likely that the foods they eat (or don’t eat) are impacting their mental health. So, how can you get them to gobble up the good stuff? Remember, parents control the options. Present kids with healthy choices – and even give them a couple of options to choose from to help them have a sense of control – and keep the unhealthy treats out of the house. Consider buying unhealthy treats once in a while to reduce the notion of “forbidden” foods, which can drive unhealthy eating behaviors. Make sure you’re eating what you want them to eat. Model healthy eating by maintaining a healthy diet yourself. Don’t force kids to eat, but encourage them to try a small bite or two of the food you prepare for them (ultimately, it’s up to your kids how much and whether they eat). And don’t give up on the first failed meal, either – it may take a few times or a few different preparations for your kids to come around. When in doubt, start with fruits and veggies that most kids really like – including organic fruit, potatoes, and cooked carrot or squash. Sources for this article include: UofMhealth.org ScienceDaily.com APA.org Nutrition.BMJ.org Kidshealth.org To read the original article click here.

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Higher Fruit and Veg Intake Associated with Better Mental Health in Secondary School Pupils

AHA Publisher — Fri, 01 Oct 2021 07:00:27 +0000

BMJ via News-Medical – Higher fruit and veg intake are significantly associated with better mental health in secondary school children, while a nutritious breakfast and lunch is linked to emotional wellbeing in pupils across the age spectrum, finds research published in the online journal BMJ Nutrition Prevention & Health. The findings prompt the researchers to call for the inclusion of good nutrition in public health strategies to maximize kids’ mental health. Poor mental health is a major issue for young people, with survey data indicating that its prevalence is rising. The evidence suggests that teen mental health problems often persist into adulthood, leading to poorer life outcomes and achievement. It’s not clear if school pupils’ dietary choices might be linked to their mental health. To explore this further, the researchers drew on responses from over 50 schools in Norfolk, England, to The Norfolk Children and Young People Health and Wellbeing Survey 2017. In total, 10,853 pupils completed the survey on their mental health and nutrition: 9% of Norfolk primary school children in the target year groups (9-11-year-olds); 22% of secondary school pupils; and around 6% of young people in years 12 and 13 (17-18-year-olds). Dietary questions aimed to explore fruit and vegetable intake, as well as the type of breakfast and lunch eaten; alcohol intake; eligibility for free school meals; and satisfaction with weight. Background and general health information were also collected; as well as a range of other factors, ranging from whether they had their own bedroom and bed to whether they felt safe at school and at home, including whether they had witnessed violence or arguing at home. Mental health was assessed using validated age-appropriate measures. Data from 7570 secondary school and 1253 primary school pupils were included in the final analysis. The average mental health score was 46.6 out of 70 for secondary school pupils and 46 out of 60 for primary school pupils. Only around 1 in 4 (25%) secondary school pupils and 28.5% of primary school pupils reported eating the recommended 5 portions of fruit and veg a day, with 10% and 9%, respectively, eating none. Around 1 in 5 (21%) secondary school pupils and 1 in 8 (12%) primary school pupils consumed only a non-energy drink or nothing at all for breakfast, while around 1 in 8 secondary school children (11.5%) ate no lunch. Higher combined fruit and veg intake were significantly associated with higher mental health scores; the higher the intake, the higher was the score. Compared with secondary school pupils eating no fruit or veg, eating one or two daily portions was associated with a score of 1.42 units higher while eating 3 or 4 portions was associated with a score of 2.34 units higher. Eating 5 or more portions was associated with a score of 3.73 units higher. Breakfast type was also significantly associated with mental wellbeing. Compared with a conventional breakfast, such as toast, porridge, cereal, yogurt, fruit, or a cooked breakfast, eating only a snack or breakfast bar was associated with a score that was 1.15 units lower. Consumption of energy drinks as a breakfast substitute was associated with particularly low mental health scores, and lower than those for children eating no breakfast at all. Just having nothing more than an energy drink was associated with a score of 3.14 units lower; not eating any breakfast at all was associated with a score of 2.73 units lower. Similarly, lunch type was also significantly associated with mental health scores. Not eating any lunch was associated with a score of 2.95 units lower than when eating a packed lunch. Among primary school pupils, eating only a snack for breakfast was associated with a score of 5.50 units lower while consuming only a non-energy drink was associated with a score of 2.67 units lower than those eating a conventional breakfast. Not eating any breakfast was associated with a score of 3.62 units lower. And compared with eating a packed lunch, eating school food was associated with a score of 1.27 units lower, although this wasn’t statistically significant; having no lunch was associated with a score of 6.08 units lower, although there were only a few children in this group, caution the researchers. This is an observational study, and as such, can’t establish cause, added to which there was no detailed nutritional information in the survey data and the study relied on children’s subjective assessments. But, the researchers argue: “The importance of good quality nutrition for childhood growth and development is well established. Our study adds to this prior evidence the finding that nutrition is also highly relevant to childhood mental wellbeing. The difference in mental wellbeing between children who ate the most fruit and vegetables and those who ate the least was of a similar scale to those children who reported daily, or almost daily, arguing or violence at home, they point out. “As a potentially modifiable factor, both at an individual and societal level, nutrition may therefore represent an important public health target for strategies to address childhood mental wellbeing.” “This study provides the first insights into how fruit and vegetable intake affects children’s mental health, and contributes to the emerging evidence around ‘food and mood’.” Sumantra Ray, Executive Director, NNEdPro Global Centre for Nutrition and Health “The findings are timely, not only because of the impact the pandemic has had on mental wellbeing, food security, and diet quality, especially in school children, but also in light of the recently published National Food Strategy for England, which highlighted gaps in school meal provision.” He adds: “This study should help to stimulate further research on diet and mental health, as well as helping to inform public health policy.” To read the original article click here.

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Foods That Can Reduce Anxiety, Depression & PTSD with Nutritional Psychiatrist Dr. Uma Naidoo

AHA Publisher — Tue, 18 May 2021 07:00:30 +0000

Dr. Caroline Leaf – Nutritional psychiatry is the use of healthy, whole foods to improve mental fitness, which includes our emotional health and mental wellbeing. This is fairly new science; over the past two decades, scientists have just begun to realize that what we eat and how we feel are very connected. Nutritional psychiatry is based on personalized eating plans that suit the individual best. It is not a “one size fits all” program. Rather, nutritional psychiatry is based on a holistic, integrated and functional approach that allows you to work closely with your physician to design an eating plan that works best for you and your mind. Dr. Uma talks about this approach to mental health in detail in her new book This is Your Brain on Food. As she notes, when it comes to mental health, we need to speak to the person, not just label them and move on. We need to understand the context behind their mental distress and take a holistic and integrated approach to their healing. What are ways to help the patient feel better that actually work for them? The basis of nutritional psychiatry is the conversation that goes on between the gut and the brain.Both the gut and the brain arise from the exact same cells in the body during fetal development, and they are connected through the vagus nerve—a two-way superhighway between these two organs that is busy 24/7. In fact, around 95% of our serotonin is produced in the gut, while it is also responsible for an estimated 75% of our immune system. The gut truly is a massive and important organ! As Dr. Uma notes, the close relationship between the gut and brain makes what we eat very important when it comes to our mental health. For example, highly processed and refined junks foods can impact the gut-brain connection if eaten regularly over time and affect our mental and emotional wellbeing. On the other hand, during the colder and darker months, what we eat (such as foods high in Vitamin D) can help us feel better and manage seasonal affective disorder. One of the easiest tweaks many of us can make right now is to eat more fruits and vegetables. As Dr. Uma notes, this is one of the main principles of the Mediterranean diet. But does this mean that the Mediterranean diet works for everyone? No—we are all different, and we all have different nutritional needs when it comes to our mind and body. There are many ways to incorporate good foods into our diet to improve our physical and mental health, such as eating more fiber-rich foods and fermented foods, which studies have shown can help improve overall gut health and the communication between the gut and brain. Of course, in a perfect world, we should try to get most of our nutrients from our food. But because we don’t live in a perfect world, sometimes we may need to supplement (with the advice of a medical professional) to get what we may be missing in our diets. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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How Challenging Conversations and an Open Mindset Boost Mental & Brain Health + Tips on How to Have Difficult Conversations Correctly and Effectively

AHA Publisher — Wed, 24 Jun 2020 07:00:16 +0000

Dr. Caroline Leaf – I am currently reading an amazing book by Ijeoma Oluo, “So You Want to Talk About Race,” and read a passage that really struck me: “Take care in your conversations, remember that you are dealing with the real hurt of human beings. But be brave in that care, be honest in that care. These conversations will never become easy, but they will become easier. They will never be painless, but they can lessen pain. They will never be risk-free, but they will always be worth it.” This got me thinking: what does having these kinds of conversations look like? How do we get comfortable with the uncomfortable? How do we become brave enough to look in the closet of our personal and public history? How do we face, process and deal with any painful skeletons we may find there? This is something we all need to do—myself included. So, don’t see this blog or podcast as me instructing you. See this as the beginning of many fruitful, painful, uncomfortable, freeing, and powerful discussions we need to start having to live better, healthier, and happier lives. This kind of work is what I call “mind-in-action” work. It is integral to the life well lived. As we face, process and reconceptualize the thoughts, mindsets and worldviews we have in our heads, which have affected and still affect our communication and behavior, we “renew our minds”. This builds up our cognitive resilience and our intellect, and boosts our mental health. Yes, this kind work is both powerful AND painful, but be assured that you are not alone. We are all in this together! 1. Recognize that each person comes to the table with their own lived experiences (their own mental luggage), which affects how they receive your words and messaging. Try to see how someone’s lived experiences, emotions, and trauma are just as valid as yours before you just lash out. 2. Go into the discussion with a learning mindset. This doesn’t mean you have to agree with everything someone says (or even believe everything they say), but it does mean that, by listening with sincerity and integrity, you are both respecting and sharing in their humanity. 3. Before going into a difficult conversation or responding to a challenging idea, pay attention to what your brain and body is telling you. Do you notice any physical or emotional warning signals, such as anger, an adrenalin rush, and so on? Pause and take a few deep breathes (I recommend doing this for 60-90 seconds). Never start a conversation on a highly emotional or agitated note. If you need some time to calm down, that is fine. Say something like “I am not in the right headspace now to give this conversation the attention and emotional strength it deserves. Let’s talk later.” Also, try avoiding tough conversations when you are hungry or tired, as this affects the brain and body, and you will be less likely to make good decisions! 4. Watch how you frame your words. Be careful you don’t put the other person on the defensive from the start, as this will be counterproductive. Be clear, direct and respectful. Don’t assume you know what someone is thinking or trying to say. Avoid trigger words or statements like “you always….”, “just calm down”, “you just think…..” or “you never…”. Rather, say something like “this is my opinion, so let me know if I am misreading you” or “I do not think I understand what you are trying to say, can you clarify…..”. You can also ask questions like “can you explain what you mean….” or “why is this important to you?” I found this helpful: AVOID: “You always…” “Calm down!” “You never…” “You should…” “You must…” & Name calling SAY: How you feel, not what you think Sorry and take responsibility for what you feel you may have done wrong, but don’t say sorry excessively “I feel like you are not quite understanding me, can we talk about this for a minute?” “What I heard you say is ____; is that accurate?” “From your perspective, this is about ____?” “I am struggling to understand…..” 5. Remember that being open-minded and engaging in challenging and difficult conversations is one of the best things you can do for your brain! It strengthens brain muscle, increases stress resilience and cognitive flexibility, and, if done correctly, will build healthy, happy thought structures in your brain! Your brain is always changing (this is called neuroplasticity). How you respond to someone directs this change, determining what is built in your head as a thought structure, which, in turn, affects your mental and physical health, as well as your future behavior. This can be either negative, neutral or positive—the choice is yours. 6. Check your mindset before going into an argument. Are you doing this because you want to win—do you perceive this discussion as a power struggle? Do you see these conversations as zero-sum games, where there is only one winner and one loser? Are you trying to be better or are you just trying to be “right”? Don’t go into a conversation trying to fix someone, correct them or save them. That is not your job. 7. Watch your body language! Stay calm, don’t throw hands up or raise your eyebrows, and try control your facial expressions. Remember, 50% of communication is nonverbal; what you are really thinking will come out through body language. 8. Don’t bring up any past mistakes, arguments or experiences. Talk about what is happening now. Bringing up past hurts and mistakes will only make things worse, putting the other person on the defensive. Encourage the other person to express themselves and be honest with you. 9. Always ask yourself “is what I’m about to say coming from a place of love, or with the goal to win?” Do you want to speak to this person or hurt this person? 10. Watch your tone—keep it even and try to avoid raising it. 11. Before engaging in a conversation on a difficult topic, be sure to educate yourself on all sides by reading books and articles, listening to podcasts or watching talks or documentaries. This does not mean just collecting information that supports your viewpoint! Read and engage with materials that have a different point of view. There is always more you can learn! Educating yourself doesn’t mean you are agreeing to all the ideas. It does, however, allow you to be better informed and more understanding, and will stimulate the brain to think deeply, which is very healthy! 12. Avoid social media fights. Social media is good for a lot of things, but trying to have real, deep and respectful conversations on platforms like Instagram and Facebook is often impossible, and can become very toxic very fast. Avoid being nasty, name-calling and traumatizing people with your comments. And don’t use major platforms to push forward your own point of view. This will only make you look bad, or get you banned for being uncivil. Yes, you are free to speak your mind, but other people are just as free to not listen—especially if it is their platform and you are being discourteous. If you have something to say to someone who has a major platform send them a private email with your points. Be clear, direct, respectful and courteous. 13. Don’t interrupt. This is incredibly annoying even in a happy conversation! Let the other person speak and listen to what they have to say with respect. 14. Take care of your mental and physical wellbeing. Make sure you have a support system in place you can turn to, i.e. a group of people you trust or calming rituals like yoga and deep breathing, which will help you process and deal with challenging conversations. If you are worried a conversation will get very toxic, avoid being alone with that person, and make sure they can’t corner you. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Correctly Use Movement and Exercise to Defeat Depression and Loneliness, Reduce Worry, and Eliminate Anxiety with Dr. Kelly Mcgonigal + The Extraordinary Link Between Mindful Movement, Joy, and Human Connection

AHA Publisher — Mon, 23 Mar 2020 07:00:48 +0000

Dr. Caroline Leaf – We all know that exercise is good for us, but did you know that movement changes us from the inside out, improving both our mental and physical health? In this week’s blog and podcast, I discuss the power of movement with bestselling author, research psychologist and lecturer at Stanford Dr. Kelly Mcgonigal, and how exercise can help defeat depression, anxiety, loneliness and shame, making us feel more connected with ourselves and with others. Kelly has always loved exercise and movement. As someone who is prone to anxiety, she discovered from young that different types of movement could help her control and process her thoughts and feelings, and wanted to explore her love of exercise in her new book, The Joy of Movement. Too often, we think of exercise as a kind of chore or task. Like eating well, it is something we need to do to stay healthy. It can be hard and intense, but it is well worth the struggle, right? But movement is so much more than that! As Kelly says, movement can be a beautiful, pleasurable and fun experience, and is a profound way to support our mental and physical wellbeing. In fact, there is no rulebook when it comes to exercise. All movement is good movement, and we need to find out what works for us, even if it doesn’t make you feel out of breath. We are all different, and we all have different desires, capabilities and needs. Movement that gets the heart rate going and helps us feel more engaged in life is a way to celebrate and enjoy, not deny and despise, this diversity. The mental and physical benefits of exercise is not limited to the young and able-bodied. Regular movement is wonderful for people of all ages and with all sorts of mental and physical abilities, and can be incorporated into every area of our lives, whether we skip around the house, dance up and down the stairs or have fun crawling from room to room with our loved ones. And, when we look at the data, people who are more physically active are happier, have more meaningful lives, have better relationships, experience more positive emotions and deal with depression and anxiety better! Every time we move our body, we are giving ourselves a dose of happiness and health and are investing in our mental health. Movement is not a chore; it is a way of expressing our strength and vitality as living, breathing beings. Exercise is actually the only thing, besides deep brain stimulation, that enhances the brain’s ability to experience pleasure. Regular movement sensitizes the brain to pleasure and joy—physical activity enhances our reward system, which motivates us, telling us when something is good and that there is hope for the future. Through movement, we are better able to develop stay motivated in every area of our lives, as our reward system is more robust and works better. Essentially, physical activity makes us more resilient; it doesn’t just give us a quick dopamine rush and then that is it. Physical activity trains the brain to enjoy all the good things in life, such as a long walk in the park, a meal with friends or a beautiful sunset! Movement also helps us connect with others and form deep meaningful relationships. When we exercise, brain chemicals that support social connection (like oxytocin) are released, which helps us trust other people more, giving us that warm glow we get from being around our loved ones. Essentially, movement resets the brain, helping us be nicer people and enhancing our social pleasure, especially in a group workout setting where there is a sense of collective joy and encouragement. Indeed, group movement helps us trust each other more, and is a great way to strengthen relationships. Studies have shown that just walking shoulder-to-shoulder with someone helps us be more open and vulnerable with that person, allowing for a certain degree of intimacy, which may be very helpful for people going through challenges at work, school or at home. Physical activity is also a great way to deal with toxic stress and negative body-image. By focusing on the task of moving your body in a certain way, you can calm the inner chatter of the mind and slow the rush of chaotic thoughts, which is why some people use exercise as a form of meditation. Different forms of exercise can also meet our different needs when it comes dealing with toxic stress. Kelly recommends thinking of the opposites of toxic stress and anxiety, such as courage, freedom, calm, hope, social connection, playfulness and so on, and then focus on what kind of movement you need in the moment. Think about your particular antidote. For example, if you feel like you need to feel brave and strong in the face of a challenge, then you may want to go to a high-intensity workout class like cardio-kickboxing, which makes you feel fierce and courageous and helps you deal with your fears and anxieties. Be willing to take chances and explore different types of exercise for your needs! The same can be said for our self-confidence and body-image. Instead of focusing on what you look like in the mirror or what other people think of you, you can turn your attention to what you are physically doing with your body—your own strength and grace—and find a totally new way to think about yourself. As you do this, you will find qualities that you admire in yourself and want to express outwardly. This is especially the case when you find the right movement community, which makes you feel welcomed and encouraged, where people see your beauty and you see beauty in others, and where you share a common humanity. This group setting can be especially helpful if you have imposter syndrome, or the feeling that that you are a fake, and do not deserve the position you are in and/or the praise you receive. Through positive group movement, you can start gaining confidence in yourself, which can help you develop a growth mindset: instead of just thinking you are a fake, you start thinking “I can grow into this role. When I put in the effort and energy I can become what I want to become.” Indeed, movement communities are intrinsically interdependent: they enable us to be vulnerable, open, and honest, teaching us how to seek help, and how to help and encourage others. Of course, we are continually learning about the power of movement. We now know that our muscles serve a function beyond moving bones; they act as a kind of endocrine system, storing chemicals and proteins that release into the blood stream when we move (through continuous contractions), which can reduce inflammation, control blood sugar, boost metabolism and so on, making us feel healthy and happy. Some of these molecules have the strongest effects on the brain, immediately reducing feelings of depression and boosting our motivation, while, in the long term, restructuring the brain to make you more resilient to stress and help recover from trauma and mental distress. These positive mental effects are why some scientists call these chemical “hope molecules”, as they inspire and encourage us to embrace life. Indeed, the more we study movement, the more we learn how hope is one the most common emotional side-effects of exercise! We also know now that lactic acid is not just a bad by-product of movement. The latest research suggests it travels to brain and works just like the “hope molecules” discussed above, and has anti-depressant and anti-anxiety effects on the brain, while we are only just learning how exercise positively effects the gut microbiome, and how exercise can help protect us from and heal cognitive decline. Movement really is incredible! Your whole body thrives on physical activity, which is why you cannot replace exercise with a pill or molecule. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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