HealthyLife Articles

Tag: mind-body

  • Move For Mental Health

    BE FIT

    Man in workout clothes, drinking water with headphones on.

    Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health treatment, it is a tangible way to impact your mind for the better.

    Reduced stress

    We all experience stress on a regular basis. It’s a normal and unavoidable part of life. But how we manage stress can mean the difference between a peaceful mind or one in turmoil.

    Exercise is a great stress management tool. When you get your blood pumping, it releases feel-good hormones called endorphins that counteract the effects of stress. Exercising also reduces tension and fatigue, giving you more energy to manage stressful situations.

    Better sleep

    When you don’t sleep well, it’s challenging to manage your body’s stress response. And when you don’t manage stress levels well, your body’s stress response makes it difficult to sleep.

    Exercise can interrupt this frustrating cycle. By positively influencing your natural circadian rhythm, movement makes it easier to fall asleep and sleep deeply. And a healthy dose of movement helps you feel comfortably tired at the end of the day.

    Improved mood

    Most people report they feel happier and in a better mood after exercise. And you don’t have to be a runner to feel the benefits. Whether you lift weights or take a brisk walk, the benefits are the same. Even getting up to do some chores can shake off the “blahs.”

    By increasing blood flow and alertness, movement helps you feel more confident, capable, and positive. In turn, this boost in mood supports your overall sense of well-being.

    Brain Health

    Mental health is directly related to brain health. A well-functioning, healthy brain thinks, feels, and copes better.

    Regularly getting your heart pumping is good for the blood vessels in the brain. Exercise also protects against the build-up of plaque in the vessel walls. This helps protect the brain from damage and declining function.

    © American Institute for Preventive Medicine

  • Complementary & Integrative Health

    Alternative Medicine

    Image of complementary medicine.

    Complementary medicine is a non-mainstream practice used together with conventional medicine.

    Integrative medicine coordinates complementary approaches into mainstream medicine.

    Alternative medicine is non-mainstream medicine in place of conventional medicine.

    True alternative medicine is not common. Most people who use non-mainstream approaches use them with conventional treatment.

    The National Health Interview Survey (NHIS) found that 33.2% of adults in the U.S. used complementary health approaches.

    Natural products.

    These use substances found in nature, often sold as dietary supplements. Examples are:

    *  Herbs. Chemicals from herbs, plants, or plant parts act upon the body in a therapeutic way.

    * Vitamins and minerals. These are the most common dietary supplement used. About 40% of adults take a multivitamin and mineral (MVM).

    * Probiotics. These are defined as “live micro-organisms which, when given in adequate amounts, provide a health benefit on the host.”

    Mind and body practices

    These focus on the interactions among the brain, mind, body, and behavior. Some practices manipulate and/or move one or more body parts. Examples are:

    *  Acupressure. This applies pressure to certain places (acupoints) on the body by pressing on them with fingers or hands.

    *  Acupuncture. This uses needles that are inserted into the skin at certain points (acupoints).

    *  Chiropractic. This seeks to put the body into balance through manual realignment of the spine and other joints and muscles.

    *  Hypnotherapy. A person is put in a trance state to respond to suggestion to overcome a problem, such as a phobia, anxiety, or tobacco use.

    *  Meditation. This increases calmness and physical relaxation by using:

    – A quiet location that is free of or has few distractions.

    – A comfortable posture.

    – A specific focus on a word or sensation.

    – An openness to let distractions come and go without judging them.

    *  Massage therapy. This uses touching and rubbing techniques to relieve sore muscles and promote relaxation.

    *  Qi gong (“chee-GUNG”). This is part of traditional Chinese medicine. It uses movement, meditation, and controlled breathing to enhance the flow of “qi” in the body. (Qi is an ancient term for vital energy.)

    *  Relaxation therapies. These include breathing exercises, guided imagery, and progressive muscle relaxation.

    *  Tai chi. This is a series of postures and exercises of moving the body slowly and gently, and with awareness while breathing deeply.

    *  Yoga. A system of exercising using postures, breathing, and meditation.

    Page from the Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine