Category: Health

Good mental health for children and teens is extremely important for their overall well-being, but it’s often not spoken about. A lot of young people face academic pressures, social challenges, and physical changes, and some individuals may deal with anxiety, depression, or other issues. Identifying and addressing challenges early on can help prevent longer-term problems and improve resilience in the youth.

Mental Health Struggle Signs

Oftentimes you see mood swings, social withdrawal, changes in sleep and appetite, or a decline in academics when there are mental health challenges present in children and teens. Teenagers can also be more irritable or partake in risky behaviors. Recognizing the signs will help in getting them early support. 

Having Open Communication 

Create a safe space for your children and teens to express their feelings– this allows them to feel encouraged to have an open dialogue without feeling judged. When you actively listen, you are able to gain their emotional trust and strengthen your connection.

Seeking Professional Help

When a child or teen is showing signs of severe anxiety, depression, or other behavioral/emotional changes, you should seek help from a mental health professional. Having early intervention can mitigate further problems and provide resources to improve their mental well-being.

Habits for Mental Wellness

Supporting mental health will also involve encouraging healthy habits. Encourage physical activity, proper sleep, balanced nutrition, and limited screen time. Healthy habits such as those can contribute to better emotional health and well-being.

Mental health is just as important as physical wellness. By recognizing the signs, providing your child with support, and seeking professional help if needed, parents and caregivers can help the youth build a strong foundation for long-term mental well-being.

Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

Food can be used to reduce chronic inflammation–which is connected to health conditions such as heart disease and arthritis. There are some anti-inflammatory foods that can lower inflammation in the body, and support overall health and longevity.

1. Fatty Fish: Omega-3s to Fight Inflammation

Fatty fish, including salmon and mackerel, are loaded with omega-3 fatty acids, which can reduce inflammation and lower the risk of chronic illnesses. Try to eat fatty fish a couple of times each week if possible,

2. Berries: Antioxidants for Health

Blueberries and strawberries are high in antioxidants, which will help us in fighting inflammation and oxidative stress, as well as supporting the health of our hearts and brains. 

3. Turmeric: A Natural Anti-Inflammatory

Turmeric contains curcumin, a powerful anti-inflammatory compound– which helps reduce joint pain and inflammation. When turmeric is paired with some black pepper, it’ll enhance absorption; turmeric may also be added to soups and smoothies.

4. Leafy Greens: Nutrient-Packed Inflammation Fighters

Leafy greens such as spinach and kale are rich in antioxidants and fiber which reduce inflammation and boost the immune system. You can add leafy greens to salads and smoothies!

5. Nuts and Seeds: Healthy Fats for Inflammation Relief

Nuts and seeds, including almonds and walnuts, contain healthy fats and anti-inflammatory compounds. Having a handful of nuts makes for a satisfying, inflammation-fighting snack.

A Diet for Longevity

When you incorporate anti-inflammatory foods into your diet, you can reduce inflammation and improve long-term health. By eating fatty fish, berries, turmeric, leafy greens, and nuts, you’re allowing your body to be more healthy and thrive.

Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

Valentine’s Day is usually associated with romantic love, flowers,chocolates and other gifts–but what if we made it about ourselves for a change? Let’s celebrate the most important relationship, the one we have with ourselves. When we embrace self-love, we benefit our overall well-being.  Valentine’s day is the perfect time to celebrate self-love.

 

The Importance of Self-Love

Self-love allows you to see your worth and be kind and compassionate to yourself. Part of self-love includes the understanding that you deserve happiness, care, and respect from yourself and others. Creating  a loving relationship with yourself can enhance your emotional resilience, improve your mental health, and foster a more positive outlook on life.

 

Self-love is not selfish; it’s necessary. When you love and care for yourself, you’re better equipped to care for others. You’ll find that your relationships—both romantic and platonic—flourish when you first prioritize your own well-being.

 

Pamper Yourself

This Valentine’s Day, take the opportunity to pamper yourself. Set aside some time to engage in self-care rituals that bring you joy. Whether it’s taking a long bath with essential oils, indulging in a face mask, or simply enjoying a quiet evening with your favorite book, prioritize activities that nourish your spirit.

 

Create a calming atmosphere: light candles, play soothing music, and allow yourself to unwind. Remember, taking time for yourself is not an indulgence, it’s a necessity for mental clarity and emotional balance.

 

Nourishing Meals

Food is a powerful form of self-love. This Valentine’s Day, treat yourself to a healthy and delicious meal. Preparing a nutritious dish can be an act of love in itself. Consider making a vibrant salad filled with fresh vegetables, fruits, nuts, and a homemade dressing. Or whip up a smoothie bowl topped with your favorite superfoods.

 

Cooking can be a therapeutic experience, so put on some music, enjoy the process, and savor every bite. Remember, nourishing your body with wholesome food contributes to your overall health and happiness.

 

Mindful Movement

Movement is another way to express self-love. This Valentine’s Day, engage in a physical activity that brings you joy. Whether it’s a gentle yoga session, a walk in nature, or a fun dance workout, find something that makes you feel good.

 

Exercise releases endorphins, the “feel-good” hormones that boost your mood. Pay attention to how your body feels as you move. Embrace the joy of being active and appreciate what your body can do.

 

Positive Affirmations

Incorporating positive affirmations into your day can significantly impact your mindset. Take a moment to reflect on what you love about yourself. Write down affirmations such as “I am worthy of love,” “I honor my body,” and “I embrace my uniqueness.” Repeat these affirmations throughout the day, allowing them to uplift and empower you.

 

Reflect and Connect

Finally, spend some time reflecting on your journey. Consider your accomplishments, the challenges you’ve overcome, and the qualities that make you unique. Journaling can be a powerful tool for this reflection, allowing you to articulate your thoughts and feelings.

 

As you engage in these self-love practices, consider sharing your experiences with others. Use social media to inspire your friends by posting about your self-care rituals and the affirmations that resonate with you. Encourage others to embrace self-love too; it’s a gift that keeps on giving.

 

This Valentine’s Day, remember that loving yourself is the greatest gift you can give. By prioritizing self-care, nourishing your body, moving mindfully, and affirming your worth, you can cultivate a deeper, more meaningful relationship with yourself. Embrace this opportunity to celebrate YOU—because self-love is the foundation for a happier, healthier life. Happy Valentine’s Day!

In today’s fast-paced world, professionals often juggle multiple responsibilities with little time to focus on their well-being. While it may feel impossible to prioritize self-care amid a hectic schedule, incorporating simple wellness practices into daily routines is essential for long-term health and productivity. This guide explores actionable self-care strategies that even the busiest individuals can adopt.

The Importance of Self-Care

Self-care isn’t a luxury; it’s a necessity. Neglecting your physical, mental, and emotional health can lead to burnout, decreased productivity, and long-term health problems. Conversely, consistent self-care can boost energy, improve focus, and enhance overall quality of life. Finding small, manageable practices that fit seamlessly into your day is critical.

Physical Self-Care: Maintaining Energy and Vitality

1. Prioritize Movement: Regular physical activity is crucial for physical and mental well-being. Even short bursts of exercise, such as a 10-minute walk or a quick at-home workout, can improve mood and energy levels. Consider integrating movement into your day by taking the stairs, stretching at your desk, or scheduling walking meetings.
2. Eat Mindfully: Nutrition is a cornerstone of self-care. Aim for balanced meals with lean proteins, whole grains, fruits, and vegetables. Meal prepping on weekends can save time and ensure healthier choices during busy weekdays. Don’t forget to snack smart—nuts, fruit, or yogurt can keep energy levels steady.
3. Stay Hydrated: Dehydration can lead to fatigue and decreased concentration. Keep a water bottle at your desk or use apps that remind you to drink water throughout the day.
4. Get Enough Sleep: Sleep is often sacrificed when life gets busy, but it’s vital for optimal performance. To improve sleep quality, set a regular bedtime, avoid screens before sleep, and create a calming pre-sleep ritual, such as reading or meditating.

Mental and Emotional Self-Care: Managing Stress and Building Resilience

1. Practice Mindfulness: Mindfulness helps reduce stress and enhance focus. Even a few minutes of deep breathing, meditation, or mindfulness exercises can make a big difference. Apps like Calm or Headspace can provide guided sessions tailored to your schedule.
2. Set Boundaries: Learning to say no and managing your time effectively is critical for mental health. Protect your work-life balance by setting boundaries around work hours and commitments. This not only prevents burnout but also creates space for personal time.
3. Take Breaks: Short breaks during the workday can improve concentration and prevent fatigue. Use the “Pomodoro Technique,” which involves working for 25 minutes, followed by a 5-minute break, to stay productive while avoiding mental exhaustion.
4. Journaling: Writing down thoughts and feelings can help process emotions and reduce stress. A gratitude journal, where you list things you’re thankful for, can shift focus to the positive aspects of your life.

Social and Relational Self-Care: Nurturing Connections

1. Maintain Relationships: Spending time with friends, family, or colleagues can provide emotional support and reduce feelings of isolation. A quick coffee chat or phone call can strengthen connections and improve mood.
2. Engage in Community: Joining groups or participating in activities you enjoy, such as fitness classes or hobby clubs, fosters a sense of belonging and social interaction.
3. Ask for Help: Delegating tasks or seeking support when overwhelmed can reduce stress and free up time for self-care.

Practical Tips for Incorporating Self-Care

1. Start Small: Small changes are more accessible and sustainable. For instance, start with 5 minutes of meditation or replace one unhealthy snack with a nutritious option.
2. Schedule Self-Care: Treat self-care as a non-negotiable appointment in your calendar. This ensures it becomes a regular part of your routine.
3. Leverage Technology: Use apps or devices to remind you to take breaks, stay hydrated, or exercise. Technology can make self-care more accessible and manageable.
4. Celebrate Progress: Recognize and celebrate small wins, whether completing a workout or sticking to a bedtime routine. Positive reinforcement can motivate continued efforts.

Self-care for busy professionals doesn’t have to be time-consuming or complicated. You can nurture your physical, mental, and emotional health by incorporating small, consistent practices into your daily routine. Remember, taking care of yourself isn’t selfish—it’s essential for being your best self, personally and professionally. Start with one or two of these practices today and watch how small changes can improve your wellness and quality of life.

Dr. Barbara R. Edwards, an internist, practices at Penn Medicine Princeton Health in the Princeton Medical Center and is their Academic Director for the Ambulatory Residency Program.