The Month of Love
Written by Rachel Ealy, M.Ed., LPC
February is American Heart Month, and as it is important to learn about and take care of your physical health, we also need to make sure we are taking care of our mental health. This blog features Heart Month from a mental health clinicians viewpoint:
1) The first step is to get regular check-ups from you physician. Anytime I meet with a new client I ask when they had their last physical. Oftentimes times we are not aware of how connected our physical and mental health is or the impact that physical health can have on mental health and vice versa.
2) Do an emotional check-in daily. This is so important, but often forgotten. We live in a fast-paced, future-oriented world where we are always trying to be one step ahead. Sometimes we need to slow down and be in the present moment. Trust me, it gets easier the more you practice. How can we feel better if we aren’t truly aware of what we are feeling? Once your figure out what you are feeling and where you feel it in your body, you can do something about it. Better yet, you can be more proactive and do something before you are triggered. LOVE YOURSELF – you are worth it! Ways to check in:
a. Have a feelings wheel on your fridge or somewhere visible in your home http://feelingswheel.com
b. Journal when you first wake up in the morning or before bed (or both!)
c. Apps: I have heard a lot of positive feedback from an app called “Daylio,” however here is an article of the 14 best mood trackers apps: https://www.happierhuman.com/best-mood-tracker-apps/
3) Get plenty of exercise. This is good for both your physical and mental health. Okay, I know that the word ‘exercise’ can be viewed as a 4-letter word by some – but the point is to get your body moving! You can start by simply going on a walk. Set small achievable goals and work up from there.
· For adults the American Heart Association recommends to:
o Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
o Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
o Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
o Gain even more benefits by being active at least 300 minutes (5 hours) per week.
o Increase amount and intensity gradually over time.
· For children:
o Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
o Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
o Include vigorous-intensity activity on at least 3 days per week.
o Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
o Increase amount and intensity gradually over time.
o Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults: Check out the website, it gives examples of moderate and vigorous intensity aerobic exercises.
How is exercise good for mental health? When we exercise endorphins are released in the brain that make us feel good and enhance feelings of well-being. In fact, recent research done by the Harvard T.H. Chan School of Public Health showed that, “running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%” (Robinson, Segal, Smith, 2019). Exercise has also been shown to reduce the symptoms related to anxiety, stress, ADHD, and PTSD. Read more here: https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
4) Get enough sleep. Our bodies work to heal themselves when we are sleep, so sleep is incredibly important. Having a consistent routine when it comes to bedtimes and wake times promotes better sleep hygiene. The National Sleep Foundation recommends:
a. Toddlers age 1-2 get about 11-14 hours of sleep
b. Preschoolers age 3-5 get 10-13 hours of sleep
c. School age children 6-13 get 9-11 hours of sleep
d. Teenagers 14-17 get 8-10 hours of sleep
e. Adults get 7-9 hours of sleep a night (https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times)
“Not getting enough sleep or regularly getting poor quality sleep increases the risk of having high blood pressure, heart disease, and other medical conditions” (National Heart, Lung, and Blood Institute, 2020). Recent research has shown that disruptions in sleep affects the levels of neurotransmitters and stress hormones which has a negative impact on thinking and emotion regulation (Sleep and mental health, 2019). When we sleep, we cycle through 90 minute intervals of “quiet sleep” and REM (Rapid Eye Movement) sleep. During “quiet sleep” the body relaxes, heart rate decreases, and breathing is slow and regulated. Research has shown that this type of sleep helps to boost the immune system. During REM sleep, the heart rate, breathing, and body temperature mimics that of wakefulness. Research shows that REM sleep “enhances learning, memory, and contributes to emotional health” (Sleep and mental health, 2019).
Recommendations:
a. Try to limit the amount of screen time you are exposed to before bed and eliminate it around 1 hour to 30 minutes before bed.
b. Mindfulness – mindfulness is a state of active and open attention on the present. It allows you to observe your thoughts from a distance and to non-judgmentally bring yourself back to the present moment when your mind starts to wander. Numerous studies have shown positive effects of mindfulness:
· decreased stress and anxiety
· better sleep
· improved focus and awareness
· better problem solving
· improved impulse control
· increased compassion and kindness
· stronger relationships
c. Here is a list of recommended sleep apps: https://www.goodhousekeeping.com/health/wellness/g26963663/best-sleep-apps/
5) Eat a healthy diet. Diets low in sodium and saturated fat reduce the risk of developing heart disease (National Heart, Lung, and Blood Institute, 2020). The food that you eat fuels your body and your brain. Serotonin is a neurotransmitter that helps regulate sleep, appetite, and mood. Did you know that 95% of the serotonin in your body is produced in the gastrointestinal tract? (Selhub, 2018). The GI tract is an intricate system that digests food, absorbs energy and nutrients, and expels waste. No wonder what we eats has such an impact on us. Try cutting out added sugars and processed foods and adding vegetables, fruits, whole grains, fish, poultry, nuts, and whole grains and see how it effects your energy levels as well as your mood. Use the mood trackers listed above to see if you notice a difference.
Be sure to check in with not only your physical health, but your mental health too. Our physical health and mental health are linked in so many ways. Getting enough exercise, sleep, and eating a healthy diet are just a few ways to keep out hearts physically and emotionally healthy. If you are struggling with your mental health, contact us to see how adult therapy could help.
References:
National Heart, Lung, and Blood Institute. (2020). Taking care of our hearts, together. Retrieved from https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/taking-care-hearts-together
Selhub, E. (2018). Nutritional psychiatry: Your brain on food. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Sleep and mental health. (2019). Retrieved from https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health