by admin | Apr 29, 2020 | Health Awareness
Your nervous system comprises a complex network of nerves and specialized cells that serve as the body’s “electrical wiring,” carrying messages all throughout its different systems. It has two key components: the central nervous system, which includes the brain, spinal column, and nerves, as well as the peripheral nervous system, made up of neurons and nerves. Here we will discuss the top 5 ways to keep the nervous system healthy.
In such a complex system, there are unfortunately several things that can go wrong. In addition to injury, the nervous system can become compromised by neurological disorders such as Parkinson’s disease, multiple sclerosis, Alzheimer’s disease, and amyotrophic lateral sclerosis (ALS), among others. These conditions can affect functions all across the body, including movement, speaking, memory retention, senses, and breathing.
Neurological disorders can’t always be prevented. Many result from a combination of genetic and environmental factors that can’t be controlled. Lifestyle factors may also play a role, however, which are within our power to change. To promote a healthy nervous system to our best ability, here are some things we can do:
Maintain a Nutritious Diet
Proper nutrition is essential to promoting optimal function throughout the whole body, and the nervous system is no exception. Ideally, you should be taking in lean protein, vegetables and fruits, whole grains, and healthy fats every day to provide your body with the macro- and micronutrients it needs to perform its best.
In particular, the lutein in leafy greens has been shown to help prevent cognitive decline, while essential fatty acids in certain nuts can help protect the nerves and cell membranes. Ensuring adequate levels of B12 and potassium is also helpful for promoting nervous system health, as is reducing inflammation by reducing your intake of heavily processed foods.
Get Ample Sleep
Sleep keeps the nervous system functioning properly. On a short-term basis, sleep deprivation can lead to issues like memory problems, mood changes, and fatigue. Over time, however, insomnia can interfere with the nervous system’s ability to send information. Aim for seven hours of sleep each night.
Establish Healthy Stress Outlets
Stress can overwhelm our nervous system, and on a long-term basis, it can create excessive wear and tear throughout the body. In fact, it’s not what stress does to the nervous system itself, but the chronic activation of the nervous system triggered by stress, which is a problem. This ongoing activation affects other bodily systems, including the immune system, and can cause issues like body-wide inflammation.
While it can be challenging, finding healthy outlets for managing stress is an important and effective way to manage optimal nervous system function. Regular exercise, yoga, meditation, and counseling are a few options to try if you find yourself facing excessive stress.
Exercise Regularly
Speaking of regular exercise, this is another important way to maintain nervous system health. While experts recommend getting at least 150 minutes of moderate cardiovascular exercise or 75 minutes of more intense exercise each week for overall wellness, there are also some specific activities that may promote neurological health. In particular, weight-bearing exercises that employ the leg muscles have been shown to send signals to the brain that are essential to healthy neural cell production.
Keep the Brain Active
The brain, like other systems of the body, needs to be worked routinely to maintain its health. Mental stimulation has been shown to boost brain function and minimize the risk of cognitive decline. Activities like card games, jigsaw puzzles, listening to and playing music, and learning new skills can benefit the nervous system by supporting brain health. To learn more about the top 5 ways to keep the nervous system healthy, contact a care coordinator today at Stemedix.
by admin | Apr 27, 2020 | Health Awareness
Peppermint is a hybrid plant that stems from spearmint and water mint. Its origins can be traced back to ancient Rome, Egypt, and Greece, with its medicinal application also reaching far back into history. Aristotle recorded his uses of peppermint, but it didn’t become widely used in medicinal practices until the mid-18th century in Europe. Originally, practitioners gave peppermint to address stomach ailments, including preventing gas and alleviating diarrhea. It was also used to treat the flu and colds.
Today, peppermint oil is still widely used to treat stomach ailments. In particular, individuals with irritable bowel syndrome (IBS) use peppermint oil as a dietary supplement to control the condition’s symptoms which may include abdominal pain, diarrhea, gas and bloating, and constipation. A review of 12 trials shows that peppermint oil capsules are more effective for treating IBS than placebos. It’s believed that the herbal remedy could help by relaxing the muscles within the gastrointestinal tract, promoting an anti-inflammatory effect, decreasing pain sensation, and positively affecting gut bacteria.
Some other uses include treatment for nausea and symptoms of the common cold. Peppermint oil also has several benefits when applied topically, including:
While it’s always a good idea to speak with your healthcare provider before introducing a new supplement into your regimen, the National Center for Complementary and Integrative Health states that peppermint oil appears to be safe when taken orally in the commonly used doses.
by admin | Apr 24, 2020 | Health Awareness
Most people are already familiar with what to do to minimize the risk of contracting an airborne virus, from washing hands frequently to staying home and following social distancing protocols, the steps for reducing the outbreak have been made clear since the pandemic first started unfolding.
Yet, what isn’t so clear is how we should maintain mental health throughout these significant changes. From the worries brought on by the disease itself to extreme variations to our normal routine, these challenging times can take a toll on healthy mental wellness. Here’s what you can do to promote mental and emotional wellbeing now.
Stay Connected
We might not be able to exchange hugs or get together with our friends and loved ones, but that doesn’t mean we can’t stay in touch. All across the globe, people are finding creative ways to get some much-needed socialization. While you could always simply call your friends and family, you can also get creative with having a game night over FaceTime or Zoom.
Help Where You Can
Members of elderly and at-risk populations are especially struggling with everyday tasks, like getting groceries and paper products. If you know someone who could use a little assistance, offer to help. Consider placing an online order to have their goods delivered, or offer to pass along any supplies you have in surplus. Helping those in needs can have a positive impact on your mood and mental health.
Maintain a Sleep Schedule
Without your normal routine of leaving the house by a set time, it’s easy for days and nights to slide into one another. Yet, maintaining a regular sleep schedule is important to helping you stay mentally alert and healthy. Try to stick to a regular bed time, and wake up at the same time each morning — even on the weekends.
Limit Alcohol
If you feel as if you could be overindulging in alcohol as a coping mechanism, try to find healthier substitutions instead. Calming techniques such as deep breathing, yoga, and meditation can help you stay relaxed without the risk of developing a dependency.
Eat Well
While you may not have access to the fresh ingredients you’d normally have on hand, you can still make healthy meals at home from frozen, canned, and packaged goods. Eating well can help fuel your body and lift your spirits. Consider using frozen or canned vegetables to add nutrients to your meals. If you can buy protein in bulk, do so and freeze any leftovers. For healthy grains, serve up some lentils, quinoa, or brown rice.
Get Some Exercise
Although gyms are closed, you can still move your body at home or outside. Going for a long walk or jog could be just what you need to clear your head. Or, maybe you’d prefer to switch it up with a sweat-inducing home workout video on YouTube. Even playtime with children or pets might be enough to kickstart the release of endorphins for a quick mood boost.
Cut Back on the News
While it’s important to stay informed about any developments that may pertain to you, it’s also not healthy to be a constant consumer of the news. Reading through troubling statistics and circumstances beyond your control can incite fear and anxiety. Try to limit your news consumption to a limited window each day, then walk away and do something that makes you feel better, such as journaling, having a cup of tea or coffee, or engaging in a favorite hobby.
by admin | Apr 15, 2020 | Health Awareness
Certain illnesses are highly contagious and can be contracted just by breathing them in. Known as airborne diseases, these illnesses can spread when an infected person releases droplets from coughing, sneezing, or even speaking. The virus or bacteria is then secreted into the air and lands on individuals or objects.
When these pathogens are inhaled, they take residence inside the body and cause illness. They can also be contracted by touching entry points in the body, including the eyes, mouth, and nose, after you’ve touched a surface with the germs.
Since these illnesses move through the air, they’re notoriously challenging to control. Discover some examples of these infections and tactics for stopping their spread below.
What Are Some Examples?
Perhaps the most noteworthy example of airborne diseases is COVID-19. This disease, caused by the novel coronavirus SARS-CoV-2, is spread from person-to-person, including those who may not be showing symptoms, through the transmission of respiratory droplets. The main symptoms of the illness include fever, cough, and shortness of breath.
In addition to COVID-19, other examples of airborne diseases include:
- The flu
- The common cold
- Chickenpox
- Measles
- Mumps
- Whooping cough
How Can You Control the Spread of Airborne Diseases?
While airborne diseases can spread rapidly, there are several things you can do to minimize your risk of contracting an illness and preventing transmission to others if you do get sick.
For COVID-19, the CDC recommends the social distancing advisory of staying six feet apart from other individuals. Due to the rapid spread of the illness as well as its severity, they have also encouraged people to stay home as much as possible.
When it comes to preventing the spread of any airborne illness, commonsense practices can help reduce transmission. For example:
- Disinfect frequently touched surfaces often, including tables, doorknobs, keyboards, and phones.
- Wash your hands frequently using warm water and soap for at least 20 seconds. This is especially important before eating, after being in a public place, and before touching your face.
- Stay home if you’re feeling sick.
- Cover your cough or sneeze with a tissue or the inside of your elbow.
- Avoid close contact with individuals who are sick. If you’re sick, stay away from high-risk populations, including seniors, pregnant women, and individuals with compromised immune systems.
by admin | Mar 31, 2020 | Health Awareness
The benefits of regular exercise have long been touted by
medical professionals. Consistent physical activity is linked to a reduced risk
of heart diseases, long-term weight management, and countless other advantages. You’ve
probably also heard about its potential impact on mood: with the release of
feel-good chemicals, movement can aid in stress management and reduce the risk
of depression.
Indeed, mood improvements are a compelling reason to get active if you don’t already. But if you’re going to put the time and effort in, are there certain types of exercise that have a better chance of improving your mental health than others? Here’s what the research says.
Different Benefits from Different Types of Exercise
According to a study conducted by the University of South Australia and MSH Medical School Hamburg in Germany, of the 682 participants, those who met the WHO recommended guidelines of 150 minutes of moderate physical activity each week saw better mental health scores than those who didn’t. Interestingly, however, different types of exercise led to different effects on mental health. Specifically, the researchers looked at the results on mood from exercise in an outdoor, team, and individual settings. So what type of exercise is best to boost mental health.
The results show that while team exercise has an energizing
impact and keeps participants engaged, solo workouts are better for
contemplation and reducing stress. And, for most people, outdoor exercise is
more rewarding than indoor sessions if it’s in a safe area with greenery.
In addition to where and with whom you exercise, it’s also
critical to monitor the duration and intensity of your workouts. The study
revealed a link between higher levels of depression and vigorous exercise.
Thus, it’s possible to have too much of a good thing: like all else, moderation
is key when it comes to staying active. Just 30 minutes a day, five days a week
is all most people need to see mood-boosting benefits. In fact, it’s been linked
to the same mood improvements as taking
Prozac—of course, just without the side effects.
Yet, it’s also important to acknowledge that regular
exercise is not a cure-all. While it may help with depression, stress, and
anxiety, it may not stop major mental illnesses from unfolding. It’s therefore
critical to speak with a professional any time you experience lasting mood
issues that don’t improve or worsen.
Also, experts note that some exercise is better than none at
all. Even if you can’t meet the WHO recommendations, small bursts of activity
like a quick walk could suffice for lowering cortisol levels or simply clearing
your head.
by admin | Mar 24, 2020 | Health Awareness
We’re often told that a healthy diet is key to improving wellness and feeling our best. While it may not eradicate symptoms altogether, proper nutrition plays an important role in managing certain health frustrations, including the signs of menopause.
As you might imagine, one of the best ways to get ample vitamins and minerals to improve overall wellness is through plenty of fruits and vegetables. Yet, new research published in Menopause, the journal of The North American Menopause Society, suggests there are some specific choices that may have a better impact on alleviating menopausal symptoms than others.
Diet & Menopause
Previous research has indicated that certain foods influence the production of estrogen and metabolism, which can, therefore, have an effect on the severity of menopause. Specifically, diets rich in vegetables, fruits, and nuts, such as the Mediterranean diet, have been associated with fewer symptoms and complaints by women of menopausal age. Based on these findings, researchers sought out to determine whether certain vegetables and fruits could aid in reducing menopause symptoms more than others. According to their findings, the following foods appeared to improve urogenital scores, which encompass factors like urinary incontinence and vaginal atrophy.
- Citrus Fruits: Oranges often come to mind as the primary citrus fruits, but you can also incorporate grapefruit, clementine, and tangerines into your diet. When possible, incorporate lemon and limes into your cooking, too.
- Leafy Greens: Spruce up your salads by swapping out iceberg for Swiss chard, arugula, spinach, and curly kale. These leafy greens pack a powerful dose of nutrients despite having very few calories.
- Dark Yellow Vegetables: Look for in-season yellow vegetables next time you browse your local farmer’s market. Yellow bell peppers, squash, and golden beets are all excellent choices that can easily be incorporated into dishes like stir-fries or salads.
Although the effects of these dietary choices may vary from
one woman to the next, anyone seeking simple lifestyle tactics to help control
the symptoms of menopause may find it worthwhile to give these fruits and
vegetables a try. At the very least, you’ll be getting a hefty dose of
nutrients to support better overall health anyway. For more health awareness
blogs, visit our blog page at https://stemedix.com/blog/.
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