Healthy Living Mental Health Wellness

The brain:

Control center for the body’s functions.

Priority.

Provides executive function, which is the ability to make decisions, plans, and solve problems.

Mental health is the lack of, severity of, conditions.

Nutrition plays a part in overall brain health and function.

  • Heart healthy diets are linked to brain health.

  • Brain consumes approx. 20% of the body’s glucose, but only accounts for approximately 2% of body mass. 

  • DASH diets

  • Diet approaches to stop hypertension

  • Low Sodium intake alone with whole grains, fruits and vegetables

  • Limits fat and excess sugar.

MIND Diet

Mediterranean DASH Diet Intervention for Neurodegenerative Delay

Combination of a Mediterranean and DASH diet

High consumption of berries, leafy greens.

Nutrition for Depression and Anxiety

  • Vegetables, fruits, whole grains, unstaturated fats, limiting processed foods and saturated fats are an acceptable treatment plan. 

  • Sugar and fat increased incidence

  • Replace with fatty fish, vegetables and fruit. 

  • Chamomile

Nutrition for Brain health

  • Polyunsaturated fatty acids like omega3-6 have been linked to better brain metabolism, or how well certain substances in the brain are regulated.

  • Saturated fats = bad


WELLNESS

Self-Guided Wellness Coaching

Adjacent possible: actions to do right now

Ready, willing, able to change

Reframing is a psychological strategy where you look at a situation with interpretations


Optimal Nutrition After 40

Wellness: pursuit of self improvement in the domains of what we learned.

Movement: Any physical activity beyond someone’s resting energy expenditure. 

  1. Structure: How many connections a person has

  2. Function: To what extent can these connections be relied upon in various ways

  3. Quality: To what extent everyday interactions and relationships are positive or negative

Social connections are vital.

Lacking social connection has been considered more dangerous than drinking six drinks daily and as smoking up to 15 cigarettes daily. 

Positivity resonance is an everyday interaction between people.

  • Shared positive affect

  • Caring nonverbal synchrony

  • Biological synchrony


Prosocial tendencies

Week one: Reflection

Week two: exploring movement

Week three: Exploration of connection

Week four: Ongoing exploration, practice, and reflection (revisit and combine)


Supplementation:

Factors that affect longevity:

Disease

Biological Aging

Healthspan

Heart: Cinnamon

Stroke: Magnesium

Vitamin D: Respiratory

Alzheimer’s: Cinnamon, magnesium, fish oil, chlorine, creatine

Diabetes: Magnesium

Liver: Vitamin E

Nephrosis: Magnesium

Choline: DNA decay

Collagen: Skin and connective tissue

Selenium: 22% lower risk of developing cancer

Creatine: Mental health, 3-7% muscle mass, quality of life