Mental Health

Mental health is the ability to have adequate balance and well-being in the environment, as well as adequate control over thoughts, feelings, and behaviours.

The mental well-being will allow us to face the activities in a productive way, it will give an emotional, psychological and social balance with what people deal with every day in their life.

There are many factors to maintain the health of everyone’s brain, from the food and activities they do every day.

Some of the foods that people can consume to keep their body in balance are:

  • Salmon
  • Green leafy vegetables
  • Banana
  • Tea
  • Nuts
  • Cranberries and strawberries
  • Chocolate

Harmful habits of mental health

Two of the evils related to mental health are anxiety and stress. Anxiety is a response of the organism to perceive a threat or danger.

It is the way the body prepares someone to escape or fight a problem. Anxiety taken to an extreme can cause panic attacks, so it is important that people work on learning to stay calm in times of anxiety.

Stress is also a mechanism of defence of the body before a demand, usually external. If something causes people’s stress and they live with daily stress, they may have muscle or body aches.

In addition, one of the natural reactions of the body when a person encounters stress is that he loses the ability to differentiate between a scenario that needs a quick response and a dangerous situation.

Stress and anxiety impair mental health and people’s daily life. Some of the activities people can do to take care of their mental health are:

  • Get enough sleep
  • To do physical exercise
  • To meditate
  • Maintain social contact (friends and family)
  • Express feelings appropriately
  • Avoid stress
  • Relax
  • Take care of food
  • Keep positive thoughts
  • Perform healthy and outdoor activities

It is essential to take care of mental health to avoid any disorder that may affect the quality of life, as well as to visit the doctor frequently. Caring for each person health is simple. You should seek out services of a mental health clinic on the Gold Coast to get professional advise on your circumstances.

Good habits

The routine in activities and lifestyle prevent people from acquiring habits that can be harmful to their body, mood, and well-being; however, the practice of exercise is one of the essential tips to take care of people’s physical and mental health.

By practicing 20 minutes of meditation, stress levels are reduced, people sleep better, and there is an increase in attention.

  1. Listen to the body. When performing any physical activity it is important to pay attention to every detail since if the body is exercised improperly it could be fatal.
  2. Constancy. When someone performs an activity for a certain time they will notice the physical and mental changes. Do not give up on the first experiences and keep a positive attitude.
  3. Mix different techniques. When practicing aerobic and resistance exercises that include meditation, it will offer more benefits to people’s body than if they focus on a single activity.
  4. Running. With this activity people will feel relaxed and improve their mood. It is one of the best techniques to keep them physically and mentally healthy.
  5. Find motivation. Loving itself and keeping their self-esteem in good condition will allow people to find some motivations to take care of their overall health. Identify why each person wants to be well and read it little by little.

Spinal Decompression Therapy

Why is it beneficial

Spinal decompression therapy refers to the nonsurgical process of relieving back pain. It involves a series of gentle movements which are meant to stretch the spine while providing relief from the pain and tenderness using a traction table. Decompression therapy is generally considered a safe and effective procedure.

The treatment actually works because the gentle stretching creates a vacuum in the spinal area. Tis in turn helps to retract the bulging disk back to its original position thus relieving the pressure on the nerve. The whole session can stretch anywhere from four to six weeks. The results of the therapy might vary from one person to another. On the whole most patients report a positive outcome and find the pain lessened and manageable to quite an extent. Continued therapy might help get rid of the pain altogether.

While undergoing therapy the therapist would suggest you drink plenty of water to keep the body well hydrated. As a result of decompression nutrient rich fluids and oxygen diffuse into the space between the discs.

Who can benefit from spinal decompression therapy?

The following people can benefit from spinal decompression therapy:

  • Anyone who suffers from lower back pain or neck pain
  • Individuals who suffer pain in any other parts of the body can benefit from decompression therapy as well
  • However patients who suffer from broken bones, fractures, advanced osteoporosis and metal implants in the spine should not undergo decompression therapy.
  • Pregnant women are also not encouraged for decompression therapy

What to expect during decompression therapy

When you go for spinal decompression therapy, your therapist would take a detailed history and try to identify the root cause of the pain. If they feel that you are a likely candidate for the therapy they would suggest that you start the decompression sessions. It is important to attend each session when scheduled. This would encourage healing much faster.

Once the therapy starts the patients is asked to lie on a decompression table. The table is fixed at one position and is moveable at the edge. A harness is tied around the waist. You might either be asked to lie down face up or face down. The physician then administers different stretching moves using the controlled mechanism of the decompression table. Each session could last anywhere from twenty to forty minutes depending upon the severity of your condition. Also the sessions should be attend at all times and if unable to attend one session it should be rescheduled.

Patients who undergo traction therapy have noticed a marked improvement in their condition. For those who were facing difficulty while walking or problems in carrying out daily chores due to back ache saw a marked improvement in their condition. What should be kept in mind is that spinal decompression is a totally non-invasive procedure and doesn’t involve use of any medications. The holistic approach makes it a safe and effective method of relieving pain.

Vegan Based Protein Powder

As vegans you may have often heard meat eaters asking where you get your protein from. The usual image of a vegan is a skinny person with literally no muscle. But vegans know there are athletes who are completely vegan and have the necessary muscle to prove it. There are athletes like Brenden Brazier and Jimi Sitko who are proof that vegans can be athletes and pretty good ones too.

The best way to get your protein is from eating the following vegan sources of protein which include the following.

Vegetables

Vegetables can be a rich source of protein. A cup of cooked spinach has up to seven grams of protein. Similarly French beans have about 13 grams. Plus veggies like kale and peas have adequate amounts of protein as well. Try to juice up a few kale and imbibe them as your breakfast smoothie. You are bound to feel energized and get your protein fix right away.

Hemp powder

Looking for an immediate protein fix? Just toss thirty grams of hemp into your morning smoothie and there you have a protein packed breakfast.

Soy milk

You might be on the lookout for non-dairy milk. The best source of nondairy milk protein is from almond or soy milk. Both are rich sources of protein. Each has around seven to nine grams of protein. Add some fortified cereal and you are good to go.

Nut butter

A few tablespoons of nut butter like cashew, peanut and almond are rich sources of protein. Plus these are pretty healthy choices for someone who follows a healthy diet.

Quinoa

Gluten free and protein rich, quinoa is a rich source of protein. The best thing about quinoa is its versatility. It tastes so delicious and can be eaten in a variety of ways. Also one cup contains around nine grams of protein.

Tofu

The rich protein levels in tofu make it ideal for people looking for weight loss yet getting the right amount of protein in the diet. It can help level cholesterol levels and it also has cancer fighting abilities. With so many benefits packed in the humble tofu it’s a go to meal for all vegan athletes.

Stocking up on beans

Kidney beans and black beans are both rich sources of proteins. Plus these also contain fiber which is great for digestion. One cup of beans has around thirteen grams of protein and what’s more it is completely filling and delicious.

Grain bread

People who are allergic to gluten find sprouted grain bread a healthier option. It contains almost no gluten and twice the protein when compared to regular white bread. It also contains more vitamins and mineral. This bread is made from grains of bread which have already started sprouting prior to being processed.

Tempeh

Tempeh is the richest source of protein. Around thirty grams in one serving which is equivalents to eating around five eggs. Tempeh is made from soybeans and contains all the goodness of soybeans packed into a perfect form.

Eating Healthy

Eating a healthy and balanced diet is essential to good health. The best way to do so is making positive changes in your diet. Nutritionists strongly advise people to eat fresh produce as much and as often as they can. The different color of fruit and vegetable signifies the variety of nutrients present in each of those. When you eat a variety of natural produce throughout the year you are getting the right kind of nutrition. The following are healthy eating tips from nutritionists in Brisbane and Gold Coast.

  • Try to eat as many green leafy vegetables as you can. As children you must have often heard eat your greens. This is especially important in your adult life as well. All green leafy vegetables are rich in antioxidants. These are great illness fighting agent. Not only do they help keep you in shape because these are low calories but can be good for your digestive system as well.
  • Stock up on lentils. The benefits of eating a diet rich in lentil cannot be undermined. These grains contain nutrients which can help improve the immune system and help you feel fuller for longer. If you want to lose a few pounds without compromising on delicious food, make sure you have your daily dose of lentil soup. It’s wholesome, rich and nutritious. Plus the slow burn provided by the soup is good for the metabolism as well.
  • Fruits are delicious. You can have your fill of fruit without adding too many calories in the diet. Plus fruits are also rich in fibre. Mangoes are seasonal fruits but are so rich in iron and this makes these a must have. A mango smoothie can help keep the huger at bay and also keep you feeling cool and refreshed for a long time. Including a fruit smoothie as a morning breakfast option is an easy way to get a vitamin packed meal in one go. Just toss in fruits of your choice in the blender and add some low fat milk and you can have a delicious milk shake ready in no time. Fruit shakes and smoothies are easy to make and can help you feel energetic throughout the day.
  • Become a protein fan. Eggs are delicious and yummy plus they have loads of good stuff which can help add protein in your diet. Protein should be an essential part of your diet. These are building blocks which are responsible for most of the bodily functions. Those who are vegetarians can get their fill of proteins from a variety of plants.
  • Good carbs are those which burn slowly. Oats, quinoa and brown rice are examples of good carbs. They are a healthier option then most white carbohydrates in the market. These provide the necessary nutrition minus the calories.
  • Calcium is necessary for bone health. The body is not able to make calcium on it own and it should be taken in the form of food or tablets also make sure you get your daily dose of vitamin D in the form of sunlight.

Keeping all these tips in mind would allow you to live a healthy and balanced life. For more nutritional advice, contact nutritionists Gold Coast.