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Amanda Palm
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Amanda is a freelance writer, blogger and content producer specialising in digital marketing and communications
Amanda is a freelance writer, blogger and content producer specialising in digital marketing and communications

79 followers
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Welcome To 2017

When we seek help for a mental health condition, we can expect to hear about various medications and treatment options, but what’s often missing from the conversation is any talk of lifestyle changes. In a recent University of Illinoisstudy, about half of those with symptoms of mental illness reported that they receive no wellness advice from their health care provider.

That’s a lamentable oversight because lifestyle changes—things as simple as nutrition and exercise—can have a significant impact on quality of life, for any of us, but especially for those dealing with issues such as depression and anxiety. They can also help minimize the development of risk factors that can lead to conditions like diabetes, cardiovascular disease, and hypertension, all of which are seen at higher rates in those with mental illness, the study noted.

If you are dealing with a mental health challenge, take the initiative when speaking to your clinician. Ask for specifics on what changes you can safely make in your daily life to improve your mental health; there’s no single answer. But research has shown that the following lifestyle changes can pay healthy dividends for most:

1. A healthy diet
2. Exercise
3. Stress reduction
4. Adequate sleep

#depression #anxiety #mood #mind #meditation #mindfulness #happy #training #fit #healthy #motivation #food
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Perfection Is Overrated!

Researchers from the clinical psychology and psychotherapy department at Switzerland’s University of Zurich, say that perfectionists get more stressed than people with more modest goals.

A mild degree of perfectionism can be a healthy thing. It can drive you to achieve things you wouldn’t otherwise achieve and it can give you the motivation to persevere in the face of discouragement and obstacles. High-achieving athletes, scientists, and artists often show signs of perfectionism. However, it can also be a source of stress, anxiety and depression.

It’s human nature to do something as well as you can. It makes you feel worthwhile, elevates you in the eyes of friends, family and work colleagues. But if you feel you have to do things absolutely perfectly, and second best just won’t do, then you could be setting yourself up for failure – and the depression and anxiety that follows.

Ditch the strive for perfection and come to accept and love your weaknesses. Failure is OK and a part of life, everybody experiences it and it doesn’t make you an unworthy, unlovable person, it just makes you a human being.

#mind #mood #mindfulness #happy #healthy #wellness #fitness #health
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Good Nutrition Is Healing

Nutrition plays a significant role in metabolic, brain and even psychiatric disorders. Authors of a new paper have revealed just how much of a difference it can make.

Food is like a pharmaceutical compound that affects the brain. A study by researchers from the University of California found fructose consumption affects the genes that control memory and learning, as well as those that relate to our risk of diabetes, cardiovascular disease and Alzheimer’s disease.

Just as poor nutrition can damage the body and brain, good nutrition can heal. Science is now showing that what we eat has an important impact on our DNA (nutragenetics). Therefore, eating is no longer just about kilojoules, but sound nutrition to protect us from changes to our genes.

#weightloss #healthy #wellness #fitness #health
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Yoghurt Eaters Lose Weight

Did you know that yoghurt is an excellent source of protein, low GI, a rich source of calcium and a good source of probiotics?

The health benefits associated with yoghurt are diverse. Yoghurt prevent colds or flu, relieves constipation, shrinks fat cells, makes a decent face mask, soothes sunburn and can be used to treat thrush and gonorrhea.

Regular yoghurt-eaters tend to have better weight management and bone density, lower blood pressure and lower levels of triglycerides and blood glucose.

Choose full-fat, preferably organic yoghurt. Remember, low-fat varieties often swap the fat for starches, gums, gelatine and sugar for flavour and texture.

#weightloss #healthy #wellness #fitness #health
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Weight Loss Is 80% Food

Did you know that 80% of your weight loss results revolves around food choices? A lot of people are slugging it at the gym doing high intensity training or running on a treadmill with hopes to shift weight but have bad eating habits that are undoing all that hard work!

Weight loss is more about behaviour modification than dieting. It’s about choosing the right behaviours, whether it be mindfully eating, eating the correct portion sizes, or participating in physical activities that boost the metabolism.

For sustainable results, choose to modify your LIFESTYLE rather than crash dieting. It takes 21 days to change a habit, so when your habits change, your lifestyle changes, and your body changes too. Do some physical activity that you enjoy, but remember that what you put in your mouth is going to significantly contribute to your weight loss goals. So think about what you’re eating – don’t become obsessed – but incorporate a combination of vegetables, proteins, fats, carbs and fruits into your meals.

#weightloss  #healthy #wellness  #fitness  
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Lose Weight With Your Heart And Mind

Here's an article on using cognitive behaviour techniques to stop those food cravings and achieve your weight loss goals.

#weightloss   #health   #nutrition  #healthy #weightlossmotivation
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Move That Body!

Research shows that exercise changes the brain by triggering growth factors that are kind of like fertiliser for brain cells to enhance connections between them - one of them one called Brain Derived Neurotrophic Factor (BDNF), another is glial derived neurotrophic factor which supports the infrastructure of the brain cells and that enhances health.
 
Exercise also reduces our risk of Parkinson's and dementia, among other diseases and affects cognitive health. Exercise (defined as vigorous exercise, or walking at least 3 kilometres a day, or biking 16 kilometres a day)... was the most powerful contributor to decreased risk of disease.
 
#exercise #memory #mood #mind #meditation #mindfulness #happy #training #fit 
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Mind Full or Mindful?

Is your mind full or are you mindful? We can intentionally shape the direction of plasticity changes in our brain. By focusing on wholesome thoughts, for example, and directing our intentions in those ways, we can potentially influence the plasticity of our brains and shape them in ways that can be beneficial. That leads us to the inevitable conclusion that qualities like warm-heartedness and wellbeing should best be regarded as skills.
 
Just as playing the piano over and over again over time strengthens and supports brain networks involved with playing music, mindfulness over time can make the brain, and thus, us, more efficient regulators, with a penchant for pausing to respond to our worlds instead of mindlessly reacting. Our minds can be directionless as it goes from thought to thought, a response that is sometimes likened to rumination and not always adaptive with regards to overall happiness.
 
#depression #anxiety #mood #mind #meditation #mindfulness #happy
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Choose Hope

Going through a tough time? Feeling down because of issues with your health, finances, work or relationships? Hope is an anchor for the soul. It’s the constant in our hearts and minds that keep us anchored to the promise of a brighter future.
 
We can’t always control our circumstances, but we can choose to hope. Hope is what gets us through the tough times, don’t let go of hope if you’re stuck in a rut! Hold onto hope, believe for the best and know that all things are possible!

#health   #wellness   #nutrition   #positivethinking   #inspiration   #motivation  
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Eating Consciously

Do you eat on the go, in the car or at your desk? The best way to eat for good digestion (and to avoid overeating) is to always sit down while eating and in a relaxed environment. Don’t eat mindlessly in front of the TV or computer, or while on your phone!

Eat slowly and take time to taste your food. Savour the varying textures and varying tastes. Eating quickly (stuffing food in too fast) strains your stomach and intestines, creating indigestion, bloating and cramps. To enhance digestion, chew slowly.

Eat when you’re relaxed. If you’re tired, upset or stressed, you are more likely to eat for comfort rather than for enjoyment. And this also leads to overeating. So be sure to take your time while eating and chew your food thoroughly!

#health   #nutrition   #wellness   #diet   #fitness   #weightloss  
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