Holistic Treatment-Aromatherapy

There are various holistic techniques and strategies used for improving mental health.   Aromatherapy is one of them and has been found to be very helpful in decreasing depression, anxiety and improving mood.  Here is a list of the most common scents found in both candles and essential oils that are used:

1.      Lavender is used for relaxation, and has calming effects. It eases depression, tension, assists in digestion, pain reduction and used as a sleep aid.

2.      Jasmine can be used as a sedative and aids in relaxation and depression.

3.      Chamomile- aids in releasing stress, fights insomnia, decreases pain and calms upset stomach.

4.      Ylang Ylang is used for calming, depression, tension, panic attacks and to lower blood pressure. It also helps to ease muscle spasms and Premenstrual Symptoms (PMS).

5.      Bergamot is used for reducing stress, anxiety and depression. It also builds confidence and helps to increase appetite.

6.      Grapefruit is used to uplift, relax, purify and balance emotions, and helps to decrease stress and anger.

7.      Lemon-aids in stress, concentration, and improves circulation and mental exhaustion.

8.      Rosemary-helps to invigorate.

9.      Vanilla-aids in stress reduction, calming and balancing.

10.  Ginger-stimulates the immune system, calms digestion and improves circulation.

11.  Tea Tree-aids in uplifting mood.

 

So go out and purchase candles or essential oils for yourself and or a loved one especially during this time of year since some people suffer with the Holiday Blues or from Seasonal Affective Disorder (SAD.)  If you or anyone you know maybe suffering from either make sure to get plenty of sunlight, make an effort to connect with people you enjoy being around even when you are feeling down.  Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.  And practice stress management! Remember I’m not advocating for aromatherapy to be the only treatment method or technique you should use especially if you are suffering with SAD or with any chronic mood disorders. In addition when using the essentials oils you may want to consult with your physician!

JW

 

Holistic Health-Diet and Nutrition

Holistic Health looks into all aspects of individuals which include psychological, physical and social needs that are assessed and how each of these components affect one another. Therefore, if you are a believer of holistic health and treatment one may see the importance in individuals having some knowledge about proper diet and nutrition.   Here a few Dietary Guidelines to follow that I share with my students.

Make sure you have adequate Nutrients within Calorie Needs

Make sure you consume a variety of nutrient dense foods and beverages amongst the basic food groups.  These food groups include Grains, Vegetables, Fruits, Milk, and Meat and Beans.

Weight Management

To maintain body weight in a healthy range, make sure you balance your calories from foods and beverages you use and consume.  To prevent weight gain make small decreases in food and beverage calories and increase physical activity.

Physical Activity is a “MUST”

Participate in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.  Physical activity should include cardiovascular exercise, stretching exercises, resistance exercise and calisthenics.

Food Groups to Encourage

Consume an adequate amount of fruits and vegetables. Two cups of vegetables per day are recommended for a reference, 2000 calorie intake.  You should also have 3 oz. or more of whole-grain products and 3cups of low-fat milk, or any equivalent product such as low-fat yogurts and cheeses.   It is also recommended that you choose a variety of fruits and vegetables in particular from all five groups (dark green, orange, legumes, starchy vegetables and all other vegetables)

Fats

Obtain healthy fats from fish, nuts and vegetable oils.

Carbohydrates

Choose fiber-rich fruits, vegetables and whole grains. And prepare foods with little salt.

Alcoholic Beverages

Alcoholic beverages should be done in moderation and sensibly.  The guidelines are defined as one drink per day for women and two drinks per day for men. One drink is defined as 12 oz. of beer, or 5 ounces of wine or 1.5 oz. of hard liquor.

Food Safety

When preparing food make sure you wash your hands and clean all surfaces.  Store foods and cook foods safely and appropriately.

Since I’ve been teaching I’ve used these guidelines for Diet and Nutrition and notice quite a difference in my mental, physical and spiritual health.  Be a better you! Please give it a try for the New Year!

JW

Have you noticed you, a family member, or friends experienced decreased energy and moodiness in the Fall and Winter months the same time every year?  If so you may be experiencing symptoms of Seasonal affective disorder also called (SAD).  Experts are not sure what causes SAD, but some studies suggest it may be caused by a lack of sunlight which may disrupt an individual’s sleep-wake cycle and other circadian rhythms.  It may also be caused from lower levels of serotonin a chemical found in the brain that affects mood (www.webmd.com).

Anyone can get SAD, but it is more common in:

·         People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.

·         Women

·         People between the ages of 15-55. 

·         People who have a close relative with SAD

SAD Symptoms may include:

·         Depression

·         Hopelessness

·         Anxiety

·         Loss of Energy

·         Heavy, “leaden” feeling in the arms or legs

·         Social withdrawal

·         Oversleeping

·         Loss of interest in activities once enjoyed

·         Changes in appetite, especially cravings for food high in carbohydrates

·         Weight gain

·         Difficulty concentrating

 

SAD treatment and Coping Strategies

Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications.  In addition, the following may also help with coping and managing SAD.

·         Take medications as directed and attend therapy appointments as scheduled.

·         Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.

·         Practice stress management, learn techniques to manage stress better.

·         Make an effort to connect with people you enjoy being around even when you are feeling down.

·         Take vacations in sunny, warm locations if you have winter seasonal affective disorder.  And if you have summer seasonal affective disorder take vacations to cooler locations.

www.nami.org

www.webmd.com

www.mayoclinic.com

Recently someone said something to me that really shook me to my core. (Now, ordinarily that doesn’t happen, as there are some factors that must exist in order for this to happen. It depends on the person, the message being provided and to what the message pertains. And, I suppose in this case, it would also depend on the precipitating events that led to this moment.)

The person that offered this message is someone I trust, who is highly competent and knowledgeable, and whom I believe possesses no malicious intentions towards me. So, when the statement was made, I really felt myself feeling sick to my stomach. And, I had to ask myself, “Why?”.  Why was I feeling this way? And, what was I supposed to do with this information? Maybe if I hadn’t believed that there was some validity to what this person had said, I would have not been so affected. Maybe if I hadn’t spent the past ten years of my life ignoring the advice and verbalized observations of others that could have saved me from heartache and pain, I would have possessed a nonchalant attitude about the statement that was made.

However, due to all of these factors, I felt sick because I knew I had to assess, determine, acknowledge and act. (In this moment, I truly understood why the adage, ”ignorance is bliss” came to exist.)  I was feeling a host of anxiety and a vast amount of stress, which had to be addressed first and foremost. So, as part of my assessment, I had to handle first things first, which involved the following:

·         Taking several deep breaths,  getting centered and focusing on the facts, not the emotions

·         Asking myself why this statement affected me so deeply and what the possible validity of it meant to my current state of existence

·         Determining the resources that I possessed and whether I would need to call upon them

·         Considering what the possible outcomes would be if this was statement was true and how I may be impacted by the reality of failure

·         Discovering the actions I may need to take and what I may need to let go

·         Realizing that even if the statement was true, I would get through it. I would survive, and I would succeed.

Then, I resolved that I needed to reminisce on the fact that the only thing that is certain in this life is the Love of God. GOD AND HIS LOVE ARE THE ONLY THINGS THAT ARE INFINITE and INFALLIBLE! It has been this very Love that brought me this far. And, it is only this Love that will see me through this process as well as the next phases and the next chapters of my life.

I hope that you too can lean upon this idea when things go awry and someone says something that throws you off your game or knocks you off your feet! If you find yourself in need of assistance in navigating this process, call us. We would be grateful to oblige on the journey.

Be Blessed,

MM

Supplemental interventions found to be helpful in the management of mental illness

Omega-3 fatty acids and Folate

Omega-3 fatty acids are found in many types of foods but higher levels are found in seafood and more specifically in fish. It is commonly called or referred to as fish oil.  According to the (National Alliance of Mental Illness, 2013) two specific omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been identified as being useful in the treatment of both medical and mental illnesses.

Folate is said to be a vitamin required for body to perform “essential processes” on a day-to day basis.  It is also known as folic acid or vitamin B9.  People must consume a certain amount in their diets in order to stay healthy since the body is unable to make it on its own. Folate is found in leafy vegetables and often an added ingredient in enriched flour.

If you are interested in adding these supplements to your diet first consult your doctor. These supplements can be purchase at any pharmaceutical store such as Rite Aid, Wal-Mart, Walgreens, or GNC, and the Vitamin Shoppe.

For additional information regarding Omega-3 fatty acids and Folate and how they are helpful in the management of mental illness go to www.nami.org.