Breaking Down Mental Health

Mental health is an issue that affects millions of Americans. According to MentalHealth.gov, one in five adults experienced a mental health issue, and one in ten young people experienced a period of major depression. Signs of mental disorder may show as early as 14 years old, however, less than 20% of cases with diagnosable problems get treated.

When mental health issues are treated properly, it can result in you being able to live, work, and enjoy life to the fullest. However, if left untreated, mental health can affect your diet, sleep, stress, gut health, and exercise. Mental Health America shared a toolkit on the impact of mental health.

Diet and Nutrition

Both your physical and mental health are impacted by the quality of food you consume. Studies have shown those with a diet high in junk and processed foods are 80% more likely to have depression. Healthy diets including the consumption of more fruits, vegetables, fish, and other healthy foods are used as effective treatment methods for depression. A study showed one in three participants saw full relief of symptoms with a healthier diet.

Sleep

Sleep is a major key to a healthy body but more importantly, a healthy mind. Sleep accounts for our moods, memories, healthy organs, immune system, among other things. Sleep re-energizes cells, and increases the space between brain cells to allow free flowing fluid to clear away toxins. Poor sleep quality can lead to manic episodes, paranoia, anxiety, and depression.

Gut Health

There’s a very important connection between the gut and the brain. Your gut connects with the brain through hormones and neurotransmitters that help exchange messages. Gastrointestinal symptoms like indigestions, acid reflux, heartburn, diarrhea, and etc., are linked to mental health problems. Changes in your gut can be caused from a stress response, which may ultimately lead to diseases like Parkinson’s and autism.

Exercise

An hour of exercise has been linked to lower levels of anxiety and substance use disorders and less likely to have panic disorders, phobias, and depression. Exercise plays an important role in brain function in terms of protecting nerve cells, sending messages, and releasing endorphins among other things.

Mental health is a very important issue that we must continue to address. If you are experiencing some symptoms, or have some general questions, reach out to your doctor and get the assistance you need right away.

Interesting Facts About Skin Cancer

May is Skin Cancer Awareness Month, with the goal to encourage and educate sun-safe habits while raising awareness for lifesaving programs.

Skin cancer is the most common form of cancer in the United States. According to The Skin Cancer Foundation there are over five million new cases diagnosed each year, and although it is the most preventable form of cancer, spreading awareness about unprotected exposure to the sun can change habits and save many lives.

Here are a few skin cancer facts:

  • One in five Americans develop skin cancer by the age of 70.
  • There are three major types of cancer: basal cell carcinoma (BCC) and squamous cell carcinoma (SCC) [also known as non-melanoma skin cancers], and melanoma.
    • Nonmelanoma skin cancers
      • Regular use of SPF 15 sunscreen or higher reduces risk of these cancers by 40%
      • 90% of these cases are associated with exposure to ultraviolet (UV) radiation from the sun
    • Melanoma skin cancers
      • The vast majority of melanoma is caused by the sun
      • Men age 49 and under have a high probability of developing melanoma than any other cancer
      • Women age 49 and under are more likely to develop melanoma than other cancers except breast and thyroid cancers
      • Regular use of SPF 15 sunscreen or higher reduces risk of these cancers by 50%
      • Although more common in lighter skin tones, melanoma is more dangerous in darker skin tones
      • Acral lentiginous melanoma is found in skin areas not exposed to the sun, and is more common in those that have dark skin tones

How can you keep your skin safe during the upcoming summer months? EverydayHealth shared some tips and other helpful facts from the top dermatologists in the country.

  1. Avoid indoor tanning.
    • Tanning beds can increase your chances of developing melanoma by 20%
  2. Re-apply SPF to keep you skin safe.
    • The active ingredients in SPF can break down with time and UV exposure, so to be sure to re-apply every three to four hours. Avoid spray versions and stick to SPF 50 or higher.
  3. Some medications may increase sun sensitivity.
    • Some antibiotics or medications can make your skin more prone to burning, while also affecting your immune system, so ask your doctor about any medications you are taking.
  4. Sunscreen may trick you into feeling protected.
    • Spray sunscreens are difficult to apply and may leave areas unprotected, and can be inhaled and entered into bloodstream and trigger skin reactions. It’s best to avoid any spray sunscreen.
  5. Certain foods can combat UV effects.
    • Foods like red bell peppers, broccoli, and others may help boost UV defense, so get your fill of these helpful veggies.

If you are spending time outdoors it’s good to know different sunscreen types:

  • Mineral Sunscreens
    • Sits on top of your skin and physically block your skin from the UV waves.
  • Chemical Sunscreens
    • Works by absorbing into your skin and absorbing the UV rays.

Remember, some sunlight is healthy too! A recent study has shown that not only does sunlight help us make Vitamin D, it also increases levels of other important molecules in the body like serotonin, melatonin, nitic oxide, and may increase endorphins.  These changes may improve risk for diabetes, high blood pressure, mood disorder and breast and prostate cancers.   

For more skin protection tips, or if you want to know which sunscreen works for you and balancing sun protection and sun exposure, please visit your doctor before you enjoy your time in the sun.

Growing a Healthy Baby

We can positively influence the health of our children for years to come – even while in the womb.

Making sure that we are getting the right nutrients, exercise, enough sleep, and surrounding ourselves with love, support, and laughter can influence epigenetics.  Think of epigenetics like a librarian. If the books in the library are your DNA, the librarian determines which genes will be opened and read.

There are experiments done in mice that show how what their mothers ate or were exposed to during gestation, determined their genetic expression of a gene that put them at risk for obesity.

So what can you do to live a healthy lifestyle during pregnancy to ensure the “good” books will be opened and the” bad” ones closed?

Try eating whole foods and organic foods as much as possible during pregnancy, with a rainbow of vegetables and fruits. This will increase phytonutrients or substances found in certain plants that are thought to prevent disease. By also eating whole, organic foods, you will cut down on pesticide and plastics exposure, which can interfere with epigenetics as well as a full-term pregnancy. A recent study at the University of Indiana that showed that higher exposure to glyphosate (found in Round up and Round up Ready GMO foods) shortened the length of pregnancy.

Here are some other helpful prenatal tips:

  • Take a prenatal vitamin especially with Folate, Vitamin D, Vitamin B6, Zinc, Vitamin K1 and L2 and eat foods or supplements rich in Omega-3 fatty acids (both DHA and EPA, as DHA is important for brain development, and EPA is required for DHA to get into the brain)
  • Morning sickness can be due to Zinc or Vitamin B6 deficiencies or to drops in blood sugar.
  • Avoid eating processed foods. Instead, eat plenty of healthy fats (from nuts, seeds, avocados, coconut, etc.) and protein, while avoiding refined grains and sugars that can quickly raise and then lower blood sugar. This will also help prevent gestational diabetes.
  • If allergies run in your family, taking probiotics during the 3rd trimester can decrease your baby’s risk of developing allergies and eczema.  Go for a variety of fermented foods. If that is not your thing, pick up a capsule of probiotics filled with good bacteria.
  • Most importantly, surround yourself with happiness and seek support from loved ones or your community.  Endeavor to practice techniques to manage your stress as your baby is exposed to those same stress hormones.  Put yourself first, listen and attend to your body, try prenatal yoga, diaphragmatic breathing, journaling, or guided imagery.  If needed, reach out to a therapist or a health coach.

Simply put, eat a healthy diet, enjoy life, enjoy being pregnant and enjoy your baby! If you have questions or are having trouble accomplishing your goals for a healthy pregnancy, please reach out to your doctor.