Author: Dr. Barbara Edwards | Princeton, NJ

In the hustle and bustle of modern life, maintaining a finger on the pulse of your daily routines and self-care practices can feel like an uphill task. This is where the magic of a health journal reveals itself. It’s your health record and guide to keep you on track for achieving your wellness goals.

The ‘What’ and ‘Why’ of a Health Journal

A health journal is your private health diary, diligently recording your overall health, dietary habits, exercise routines, medical visits, and so much more! The goal is to capture as many details as possible. Pro-tip: Seek access to your medical history from your primary care physician for a comprehensive view of your health journey.

The All-Important Contents of Your Health Journal

The secret to a beneficial health journal is capturing every aspect of your health journey. Acquiring your medical records will equip you with the necessary data. Your journal should include past surgeries, serious illnesses, or medical conditions. You don’t need to be a stickler for every minute detail or date, but having the important information readily available is immensely helpful.

Your health journal should also document the following:

• History of allergies
• Family medical history
• Details of hospital stays
• Past injuries
• Medicines, vitamins, and other supplements you take
• Your vaccine history

This contextual data gives you a holistic view of your health canvas. Now you’re ready to track changes in your condition. Regular weigh-ins, consistent doctor visits, and monitoring of your dietary intake will become a breeze.

Remember, a health journal is your faithful companion on your journey to wellness. Stay committed, and your goals are within reach!

Dr. Barbara Edwards, a seasoned MD at Princeton, serves as the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health. She’s dedicated to providing high-quality care to uninsured and underinsured residents in Mercer and Middlesex counties, New Jersey.

While social media has knit the world into a connected web, enabling us to keep up with loved ones, share our lives, and promote our passions, it’s also crafted a digital vortex that can sometimes blur the line between our virtual and real lives.

Being immersed in the social media universe can subtly seep into our daily routines, especially for those who grew up alongside the rise of these platforms. It’s completely okay—and sometimes necessary—to admit that social media’s impact on our mental health might warrant a break. Let’s learn about the signs indicating you might be over-indulging in social media.

Social Media Envy

Do you find yourself in the throes of comparison and jealousy while scrolling through others’ social media profiles? Does everyone else’s life appear more fun-filled, fulfilled, and fabulous than yours? Remember, people typically showcase their highlights, not the mundane or challenging moments. Behind those glamorous vacation photos or cheerful get-togethers might be the same feelings of inadequacy you’re wrestling with.

Mental Health Woes

A social media overdose can chip away at your mental tranquillity. Constantly benchmarking your life against others’ online personas can negatively impact your self-esteem, causing depression or anxiety. If you’re feeling overwhelmed, take a breather. Disconnect and soak in the restorative power of nature.

Time Flies on Social Media

If you’re a social media aficionado, you might find it eating up significant chunks of your day. Hobbies and activities you once loved could be replaced by endless scrolling. Are the days zipping by as you’re engrossed in your phone? Rediscover the joy of engaging in real-world activities. Your time is precious, so spend it wisely.

Physical Strain

Staring at a screen for prolonged periods isn’t exactly a health booster. Potential repercussions are headaches, migraines, vision issues, dry eyes, light sensitivity, neck or back pain, and sleep troubles. Your body will thank you for a screen-time breather.

Acknowledging an excessive social media habit and desiring a break is a healthy response. Life is short, and it’s crucial to ensure you’re not missing out on its real, unfiltered beauty because you’re engrossed in the digital world. Take a step back, and enjoy life offline. Your future self will thank you!

Dr. Barbara Edwards, a distinguished MD from Princeton, is the Academic Director of the Ambulatory Residency Program at Penn Medicine Princeton Health. She aims to provide top-tier care to uninsured and under insured residents of Mercer and Middlesex counties in New Jersey.

Alterations to your dietary habits can greatly influence your overall health. As the adage states, “You are what you eat.” Over the past ten years, the trend of organic food has grown significantly. What does an organic diet entail? What are the benefits? Let’s delve into the advantages of switching to organic foods.

Reduced intake of harmful chemicals

Adopting an organic diet can significantly decrease the likelihood of consuming foods treated with pesticides or other potentially harmful chemicals. Typically, fruits, vegetables, and grains available at supermarkets or retail outlets have been exposed to these substances to reduce the risk of pest damage. Prolonged ingestion of these pesticides has been shown to negatively affect human health, with some even being recognized as carcinogenic, linked to different types of cancer and developmental delays in infants. On the other hand, organic foods are cultivated without artificial fertilizers, toxic pesticides, or heavy metals.

Absence of antibiotics

Another harmful ingredient you’ll find less in organic food is antibiotics. Livestock bred for mass production are frequently administered antibiotics or synthetic hormones to prevent diseases, enabling survival even in severe or unclean environments. In contrast, organic meat and dairy products are free of these antibiotics and harmful synthetic hormones, offering a purer meal option and reducing the risk of future illnesses, particularly cancer.

Increased intake of healthy fats

Organic meats and dairy products typically contain approximately 50% more omega-3 fatty acids than their conventional counterparts. Omega-3 fatty acids are healthy unsaturated fats that are abundantly found in fish. Transitioning from conventionally produced to organic foods can increase your omega-3 intake without negatively impacting your calorie consumption or increasing your saturated fat intake.

The transition to organic foods can provide a myriad of health benefits. Consider making incremental changes to your diet to minimize your exposure to harmful chemicals and metals. Embrace a healthier way of eating!

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

While often overlooked, mental health is an integral facet of our overall well-being, influencing our thoughts, behaviors, and interactions with the world around us. Amid a global pandemic and an array of personal challenges, many individuals have grappled with mental health difficulties, impacting their ability to function optimally and engage fully with life. Enhancing mental health can lead to profound transformations, laying the foundation for clear thinking, effective decision-making, and meaningful engagement with others. Good mental health enriches every facet of our daily experiences. Here are some comprehensive strategies for nurturing mental well-being:

Fostering Social Connections

Human beings are inherently social creatures. Forming and maintaining meaningful relationships can bolster our mental health by providing a sense of belonging, shared understanding, and mutual support. It’s not just about being around people; it’s about creating connections that feed our emotional and psychological well-being. Engaging in regular social activities, be it meeting friends for coffee, joining a club or group with shared interests, or even making time for a quality conversation with a loved one, can help alleviate stress, enhance mood, and offer a refreshing break from the demands of everyday life.

Embracing Physical Wellness

The mind and body are intricately linked, and physical health can significantly impact your mental well-being. Regular physical activity improves physical health and confers substantial mental health benefits. Exercise stimulates the release of endorphins, serotonin, and dopamine, chemicals in the brain that act as natural mood lifters. They help reduce feelings of stress, anxiety, and depression while enhancing cognitive function and promoting better sleep.

Complementing regular exercise with a balanced diet is equally important. Nutrient-rich foods can improve brain function, mood, and energy levels. Certain nutrients, such as Omega-3 fatty acids, B vitamins, and antioxidants, enhance brain health and boost mood. The adage “you are what you eat” holds water regarding mental health issues.

Seeking Support When Needed

In recent years, society has witnessed a heightened level of chronic stress, exacerbated by factors such as pandemic-induced isolation, economic uncertainties, and changes in daily routines. It’s essential to recognize that struggling with mental health issues is not a sign of weakness, and there’s no need to face these challenges alone. There are ample resources available, from professional mental health services like therapists and counselors to supportive communities, both online and offline.

Talking to someone about your feelings and experiences can be profoundly therapeutic. It offers an outlet for your emotions, helps you gain new perspectives, and significantly alleviates anxiety and distress. Contact a trusted friend, family member, or mental health professional if you feel overwhelmed.

Additionally, in the age of technology, teletherapy, and online counseling platforms are gaining popularity. They offer convenient and accessible mental health support right at your fingertips.

Fostering robust mental health is a multifaceted endeavor involving active social engagement, physical wellness, and a willingness to seek help when needed. As we navigate these challenging times, let’s remember to prioritize mental health, supporting ourselves and others in this journey towards overall well-being.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.