Archives for March 2017

Americans spend billions of dollars a year and uncounted hours on dieting aids and nutrition efforts to get our bodies in peak health and condition. If only we spent a fraction of that considering our mental health, which is also strongly affected by the foods that we choose put into our body.

Make sure your brain is getting the vitamins and minerals it needs by checking out these 5 foods that promote mental health.

Whole Grains
Blood sugar spikes and troughs have long been shown to exacerbate a number of mental health issues, worsening the symptoms of depression, anxiety, and ADHD, among others. Unsteady blood sugar can also affect focus, concentration, and memory in everyday life.

A diet low in simple sugars and higher in complex carbohydrates helps mitigate the blood-sugar rollercoaster effect. Whole grains like oats, beans, whole wheat, wild rice, and soy are an integral part of such a diet. They provide carbohydrates that require more work for your digestive system to break down. Glucose is thus released slowly, helping you feel full longer while providing a steadier stream of fuel.

Fish
A human brain consists of about 60% fat, which may be why it craves healthy fats and oils. In particular, omega-3 fatty acids are involved in the biosynthesis of some neurotransmitters, notably serotonin and dopamine, which are key molecules responsible for mood. Since our cells cannot make these essential nutrients on their own, we depend on our diet to supply them.

Salmon, which is high in omega-3, has long been considered a brain food, but other fish such as mackerel, anchovies, and sardines also provide brain-boosting fatty acids. To a lesser extent, omega-3 can be found in walnuts, flax seeds and chia seeds. If none of these appeal, do what your grandparents did and take a spoonful of cod liver oil every day.

Leafy Green Vegetables
Spinach, dark green lettuce, kale, and turnip greens provide lots of folic acid, one of the B vitamins. Broccoli provides an essential trace mineral, selenium, necessary for proper thyroid function. Deficiencies in B vitamins and selenium have been shown to exacerbate depression and sleep disorders.

Your mother was right: Eat your greens.

Foods Fortified With Vitamin D
Vitamin D is the sunshine vitamin, produced naturally in your body in reaction to UV rays. About 75% of American teens and adults don’t get the vitamin D they need, and the deficiency is over 90% for African-Americans. Vitamin D levels have been shown to have an effect in those suffering from Seasonal Affect Disorder (SAD) as well as depression.

Vitamin D is an oil-soluble vitamin, so it’s more common in fatty foods like fish, liver, cheese, and the yolks of eggs. It can also be found in fortified cereals and juices.

Lean Meats
A scientific study in Australia showed a striking correlation between the amount of red meat eaten and mental health. With all other factors taken into consideration, the women who ate less red meat were almost twice as likely to have a depressive or anxiety order.

Beef rules when it comes to providing essential minerals such as iron and zinc. These nutrients are found in higher levels in the brain than in any other part of the human body. Zinc deficiency has been linked to depression symptoms and ADHD, and iron deficiency has been linked to irritability, mood swings, and depressive symptoms.

Improving your diet is one vital aspect of mental health care. If you’re sure you’re getting the nutrients you need but are still experiencing difficulties, never hesitate to contact a trusted mental health professional.

The teenage years are a time of great physical and emotional upheaval. Awash in fluctuating hormones, teenagers struggle to understand the changes in their minds and bodies all while seeking their place in the greater community. It’s a rare family that doesn’t live without the drama of slammed doors, withdrawals, and mood swings. But for a percentage of these adolescents, many “typical” teenage behaviors may actually point to signs of mental health struggles.

Check out these 8 warning signs that your teenager may be suffering from more than just adolescence.

Changes In Sleeping Patterns
Because of the many physical changes that teenagers are going through, they need more sleep than adults. Also, because of their increasing responsibilities in high school, they tend to be sleep-deprived. Sleeping past noon on the weekends or spending half their vacation days in bed isn’t, in itself, unusual behavior for adolescents.

But you may have reasons for concern in these situations:

• If their normal sleep patterns change dramatically
• If it seems like they are sleeping all the time
• If they use fatigue as an excuse to avoid social situations or going to school
• If their energy levels have dropped for no discernible physical reason

Changes In Eating Patterns
Changes in eating patterns to the point of excessive weight gain or loss can be a sign that your adolescent is struggling with an eating disorder. In addition to sudden weight changes, keep an eye out for the following signs:

• Obsessive exercise
• Evidence of frequent vomiting, particularly after meals
• Irregular menstruation
• Dizziness, fainting, fatigue

Social Isolation
It’s natural for teenagers to withdraw from family life as they seek more independence and autonomy. But if an adolescent withdraws from both family and friends and shows a resistance to attending any social gathering, including school, he or she may be grappling with a larger problem.

A Slide In Academic Performance
Red flags fly whenever a child shows a sudden drop in academic performance. If inquiries into the classroom situation don’t reveal an organic reason, such as bullying, improper academic placement, or an underlying learning disability not previously diagnosed, consider other sources. Your teenager may be having difficulties concentrating, focusing, or remembering due to anxiety, depression, or another mental health difficulty.

Frequent, Diffuse Physical Ailments
The mind-body connection is strong. Anxiety, among other disorders, can cause very real physical symptoms. Anxiety over an upcoming test or project is natural, and learning how to deal with occasional bouts of stress is an important life lesson. However, consider seeking professional health for a child who suffers from any of the following symptoms on a chronic level:

• Headaches
• Nausea or stomachaches
• Backaches, shoulder stiffness, or other muscular aches

Melancholy
When a grandparent or a pet dies, sadness is natural and can last for a long period of time, returning and retreating as the process of grieving continues. But if your child seems chronically sad without an obvious trigger, cries excessively, or grief seems to be deepening rather than ebbing and flowing, these symptoms may be warnings of a more serious mental health issue.

Sudden Changes in Personal Hygiene
Your early adolescent, not quite yet cognizant of her changing body chemistry, may need a nudge or two to start showering regularly and using deodorant. But if she suddenly stops showering or changing clothes, or, alternatively, become obsessive about excessive cleanliness, there may be a problem beyond normal teenage behavior.

Substance Abuse
Substance abuse is a problem in itself, but it’s also frequently a sign of an underlying mental health illness. It’s not uncommon for adults and adolescents with undiagnosed mental health issues to seek numbness or escape in alcohol or illegal drugs. Keep watch for thrill-seeking or extreme behavior. In these cases, it’s vital to see beyond addiction to treat the deeper issues as well.

If your teenager has been exhibiting any combination of the above symptoms, don’t hesitate to contact a mental health professional. Early intervention can mean all the difference in getting your child the help he or she needs.

Everyone loves an extrovert, folks whose bubbly, talkative, outgoing personalities make them the bright center of any social gathering. But not everyone is born with the same temperament. Natural introverts, those who are reserved, comfortable with solitude, and not always at ease in public gatherings, often get a bad rap. As children, they’re frequently labeled as “shy.”

But there’s nothing wrong with being shy. Nor is it unusual to feel awkward in a new or chaotic social situation. With a little help, even the most reserved child can learn to successfully navigate a world full of extroverts.

Practice Politeness
Navigating everyday social situations does not come instinctively; it’s a collection of learned behaviors. If your reserved child isn’t picking up on the social cues, perhaps those cues need to be explained and demonstrated.

Consider practicing these scenarios with your child in the comfort of your home.

Play-act introducing your child to a new stuffed animal, focusing on appropriate responses and the importance of eye contact.
Using his toys, arrange a “meeting” between two characters who are “strangers” to one another, offering up icebreaker conversation starters.

Be a good listener to determine whether your child has any particular social concerns, like how to ask for something from an adult. (“Excuse me, Mrs. Smith, may I be excused?”, or “Excuse me, Mr. Jones, may I borrow a pencil?”) Knowing the language cues gives them one less thing to worry about.

Shift The Spotlight
“Say hello to Uncle Charlie” may seem like a simple request, but to a shy child clinging to a fistful of your pant leg, Uncle Charlie’s size and unfamiliarity can be daunting. If your child is put on the spot without warning, his anxiety level may surge and so will the instinct to withdraw.

Consider talking with the adult for a while before drawing attention to your shy child. If he or she sees how comfortable you are with someone who is a stranger to him, his anxiety may ease. He may also pick up parts of the conversation that will remind him of an earlier encounter. If your child and Uncle Charlie have a mutual interest, injecting that into the conversation may be a better icebreaker than asking a young, natural introvert to perform an awkward social ritual.

Shrink The Circle
Most natural introverts are active, engaging, and talkative once in the presence of people with whom they are comfortable, such as the immediate family and long-time friends.

Offering up lots of opportunities for your child to have one-on-one playdates is one way to ease him into confidence in social interactions overall. Larger gatherings are inevitable, but if a child has developed a few friendships among the crowd, he’ll have an oasis of comfort which he can expand, at his own rate.