Posts tagged with "WebMD"

Mina Tocalini illustration for mental health article inside 360 magazine

Five Ways to Improve Emotional Wellness

October is Emotional Wellness Month, making it a great time to put emotional health in the spotlight. According to Mental Health America, 31% of adults will experience an anxiety disorder in their lifetime, over 17 million adults have depression, and 7% of the adult population has major depression. Clearly, we need to put a bigger emphasis on emotional wellness, including what it is and how to improve it.

“Emotional health confronts your internal states of being. Emotions being love, anger, joy, and sadness. Emotions can be broken down into secondary and tertiary states,” explains Katie Sandler, personal development and career coach. “Emotions and behaviors go hand in hand, such that our emotions conduct systems: reactions, choices, goals, perception, etc.”

Stress, anxiety, and low self-worth are all emotional aspects of our health which require tending to. Emotional health shows up in positive attitudes, high self-esteem and self-worth, and a healthy body image. Some ways we can tend to and bolster our emotional wellness include: 

  • Learn to identify emotions: Being able to identify emotions happens to be extremely challenging for even the most successful. It is not something we were truly taught to identify and then articulate. Start by simply becoming aware of your own emotional states and patterns. Once you become aware of them you can learn to successfully work through them in a healthy way, and ensure they don’t become overwhelming.  
  • Master coping skills: Coping is a wonderful tool for tending to our emotional health and building resilience. Coping comes in many different shapes and sizes – it’s important for people to build a tool box of effective personal coping mechanisms. This also requires a period of trial and error. Coping can be done through things like meditation, spending time in nature, phoning a friend, doing breathing exercises, or journaling. Once you find one that works, add it to the ethereal tool box and remember to pull it out in times of need. 
  • Get to know you: Work on understanding yourself (aka loving yourself). The more you lean into yourself and show a desire to be curious and compassionate, the greater the likelihood of you shifting into emotional health. We spend a lot of time getting to know others, but very little time getting to know ourselves, and we need to change that.
  • Practice mindfulness: According to Harvard University, mindfulness is paying attention to the present moment with openness, curiosity, and acceptance. The benefits of practicing mindfulness include decreasing depression, improving emotional reactivity, improves resiliency, and improving healthy coping skills. One of the most effective ways to improve mindfulness is to practice mindfulness meditation.
  • Get physically active: Not only is getting enough physical exercise each week important to your overall health, but it’s beneficial for your emotional wellness, too. The Mayo Clinic reports that exercise can help to improve depression and anxiety symptoms, as well as improve mood and help you feel better overall. Additionally, exercise helps people feel more confident and releases feel-good endorphins. Aim for getting at least 30 minutes of exercise per day on three to five days per week to get the most benefits.

Every day you should spend time on emotional wellness,” added Sandler. “When you do that it will pay off in all areas of your life. Make yourself a priority, stick with it, and see the beauty of the results.”

Sandler has worked with many people to help them identify a plan for personal achievement, take steps to reach goals, and identify areas that need to be worked on. She provides people with meaningful tools that they can use to help bring calm and insight into their life. In addition to working with individuals, she offers luxury impact retreats. 

About Katie Sandler

She has a bachelor’s degree in psychology and a master’s degree in mental health counseling, has a strong foundation in mindfulness-based stress reduction, and has worked in hospitals and private practice. She previously spent time as a research assistant while at Johns Hopkins, focusing on purpose in life. To learn more about Katie Sandler and her services, or to see the retreat schedule, visit her site.

5 Hormone Disruptors

The 5 Biggest Disruptors

As 2019 dawns, some people are taking a “new year-new you” approach. They’re determined to make self-improvements that provide a fresh, positive outlook and strong sense of well-being.

But sometimes health factors undermine those good intentions, such as depression and its link to hormone imbalances. There are myriad ways both men and women suffer adverse effects to their hormones, says Don Colbert, M.D., and many of them are avoidable.

“We are exposed to thousands of toxic chemicals on a regular basis in the air, water and food,” says Colbert, author of Dr. Colbert’s Hormone Health Zone. “Some of them are hormone disruptors because they disturb your endocrine system, wreaking havoc and creating hormonal imbalances.

“Not only are the effects of all these disruptors depressing to think about; they actually cause depression, along with countless other ailments such as type 2 diabetes, high blood pressure, heart disease, obesity and more. But the basic principle is this: decreasing the number of disruptions will improve your health.”

Dr. Colbert breaks down the top hormone disruptors affecting men and women along with ways to minimize the disruption or stop it:

Lifestyle choices.

“Whether it’s weight gain and a lack of exercise, anger and unforgiveness, drinking too much alcohol or some other thing that can be controlled, your hormone levels drop and you begin a slow slide to poorer health,” Dr. Colbert says. “Make better choices, and that dramatically decreases the chances of having any hormone deficiency symptoms.”

Medications.

Medications affect the body’s cells, and sometimes side effects manifest in major problems. For example, Dr. Colbert cites Mayo Clinic research showing a prescription statin drug that lowered cholesterol could result in liver damage, memory loss or type 2 diabetes. “I estimate that 55 percent of the entire US population is taking pills that directly and negatively affect hormone levels,” Dr. Colbert says. “Get off these harmful medications you hate.”

Things you touch.

Chemicals entering the body through the skin can cause long-term damage. Dr. Colbert notes phthalates, disruptors found in household cleaners, cosmetics, toys and numerous other products. “Phthalates negatively affect both men’s and women’s ability to use the testosterone that is in our bodies,” Dr. Colbert says. “Another is BPA (bisphenol A), found on the inside of metal-canned foods and plastic food-storing containers. Specifically, BPA has been found to cause or contribute to cancer, fertility problems, developmental issues and heart disease. I recommend buying glass jars of food and storing in ceramic containers.”

Diet deficiencies.

“The standard American diet is usually low in key nutrients that support a healthy thyroid,” Dr. Colbert says. “Many patients with hormone imbalances have low iodine. The best solution is eat more vegetables, ideally raw or steamed.”

Aging.

Dr. Colbert says estrogen levels for women begin to decline around the age of 50; for men, testosterone levels can drop low around age 45-50. “Aging is a natural combatant as a hormone disruptor,” he says, “but we can slow the acceleration of the effects of aging by optimizing our hormones. Healthy habits can make a huge difference.”

“Symptoms of serious problems indicated by hormonal imbalance can be reversed by those who focus on health in their diet, lifestyle and living environment,” Dr. Colbert says. “Then they can enable all of their systems to function optimally.”

About Don Colbert, M.D.

Don Colbert, M.D. is the author of Dr. Colbert’s Hormone Health Zone. He has been a board-certified family practice doctor for more than 25 years and has offices in Orlando, Fla., and Dallas. The author of over 40 books, he wrote two New York Times best-sellers – The Seven Pillars of Health and Dr. Colbert’s “I Can Do This” Diet – has sold more than 10 million books and treated 50,000-plus patients. Dr. Colbert is a frequent show guest of Christian leaders Joyce Meyer, John Hagee, and Kenneth Copeland and has been featured on The Dr. Oz Show, Fox News, ABC World News Tonight, and in periodicals such as Newsweek and Reader’s Digest.