Category: Health

Posted on

Top Tips To Improve Mental Health

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.

Posted on

7 Simple Outdoor Exercises

Taking your workout outdoors can inject new zest into your fitness routine. While indoor workouts at the gym or home have their benefits, primarily due to the available equipment, many effective exercises don’t require any equipment. You only need your body, a dash of imagination, and a willingness to embrace nature. Engaging in outdoor exercises can be equally as rewarding as indoor workouts, plus you get the added advantage of spending quality time in the open air. Just remember to consult a healthcare provider before starting any new exercise regimen.

Park Bench Dip

The first exercise only requires a park bench or any sturdy platform of similar height. This exercise targets the shoulders, triceps, and core, providing a solid upper-body workout. Perform 15 repetitions in sets or incorporate them into a circuit for a comprehensive session.

Tightrope Walk

While this exercise is named after the daring act, you don’t need an actual tightrope. Instead, find a stable curb or fallen tree as your “tightrope.” Walking along such thin paths can help engage your core, calves, and quads, improving your balance and coordination.

Hanging Crunch

If you want to work on your abs, a hanging crunch could be just what you need. You can use monkey bars, sturdy tree branches, or reliable overhead support. Ensure it’s robust enough to support your weight, hang on, and move your legs in various directions to engage different parts of your abdominals.

Step-Up Kick Cycle

This versatile exercise targets the hamstrings, glutes, and quads. You don’t need gym equipment for this one, either. A log, a flat rock, or even an outdoor stair step can serve as your platform. The movement involves stepping up and down, alternating feet, and incorporating kicks in three directions: side, diagonal, and back.

Hill Sprints

This cardio-intensive exercise works best on sloping outdoor terrain. Sprinting uphill helps engage your leg muscles, core, and lungs. It’s a high-intensity workout that boosts both your aerobic and anaerobic fitness.

Lunge Walk

Lunge walks provide a powerful workout for your lower body, particularly your quads, glutes, and hamstrings. You can perform this exercise in a spacious park or even on a sidewalk. Simply perform lunges while moving forward, keeping your upper body straight, and ensure your knee doesn’t extend past your toes.

Outdoor Yoga

Finally, consider doing a yoga sequence in a calm, quiet spot. The blend of strength, flexibility, and mindfulness that yoga offers can be a fantastic addition to your workout, especially amidst nature.

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

Posted on

Tips For Starting A Vegetarian Lifestyle

In recent years, the number of people embracing vegetarian diets has skyrocketed, and for good reason! Vegetarian diets have consistently shown remarkable health benefits for both body and mind. Plus, they align with various religious and ethical beliefs, such as advocating for animal rights and combating climate change. If you’re eager to change your diet but unsure where to begin, we have these exciting tips to kick-start your vegetarian journey.

Embrace a Bounty of Health Benefits

Research has highlighted the potential health perks of vegetarian diets. Studies have associated them with improved blood sugar control, making them an excellent choice for individuals with type 2 diabetes or those at risk of developing the condition later in life. Furthermore, evidence suggests that vegetarian diets may lower the risk of certain cancers, including stomach, colon, breast, and rectal. While more research is needed, these findings provide a promising glimpse into the potential advantages of vegetarian eating.

Discover the Wonderful World of Vegetables

Vegetables are culinary superstars overflowing with vitamins, minerals, and low-calorie goodness. They offer a delightful array of flavors and textures to satisfy your taste buds while nourishing your body. Say hello to vibrant meals packed with nature’s goodness! When adopting a vegetarian diet, focus on the endless possibilities of what you can eat rather than dwelling on what you’re giving up.

Trade Refined Grains for Whole Grains

Bid farewell to processed white bread and pasta, and say hello to the wonders of whole grains like quinoa, brown rice, and whole grain bread. By making this simple swap, you’ll infuse your diet with essential nutrients such as iron and vitamin B. Plus, the added fiber from whole grains will keep you fuller for longer and can even aid in weight loss. It’s a win-win for your taste buds and your well-being!

Get Creative with Plant-Based Protein

Transitioning to a vegetarian diet doesn’t mean sacrificing protein. Explore the realm of plant-based protein substitutes to fuel your body. Tofu, edamame, tempeh, lentils, beans, chickpeas, nuts, and seeds are fantastic plant-based protein sources. Incorporate these into your meals and snacks for a nourishing protein boost throughout the day. And remember that peanut butter, oatmeal, and whole-wheat pasta can also provide a satisfying protein punch.

Get Ready to Thrive on a Vegetarian Journey

Are you ready to embrace a healthier lifestyle through vegetarianism? These tips are just the beginning of an exciting adventure. Start your journey today and savor the benefits of plant-powered life.

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.

Posted on

Explaining Your Resting and Target Heart Rate

Your heart rate is a window into your well-being, and maintaining a steady rhythm is crucial. A balanced heart rate indicates good overall health, while irregularities may signify underlying issues. By understanding your resting heart rate (RHR) and target heart rate (THR), you can take charge of your cardiovascular health and improve vitality.

Resting Heart Rate (RHR)

Your RHR reflects the number of times your heart beats per minute when you’re completely at rest. Monitoring your RHR provides valuable insights into your fitness level and can serve as an early warning system for potential health concerns. Regularly checking your RHR helps track the impact of your exercise routine and guides you toward areas of improvement or necessary adjustments.

Interpreting your RHR can be challenging since it tends to decrease as your heart becomes stronger through aerobic exercise. Individuals who exercise regularly often enjoy a lower RHR, indicating a healthier, more robust, and more efficient heart. Conversely, individuals who don’t engage in regular physical activity may experience bradycardia, which can cause concern. A normal RHR for adults falls between 60 and 100 beats per minute (bpm), with higher values potentially signaling health issues. It’s important to consider that RHR may differ based on gender, as women generally have lower blood volume, leading to a slightly higher RHR.

Target Heart Rate (THR)

While RHR is an objective measurement, your THR represents the ideal heart rate range you aim to achieve during exercise or intense physical activity. You can effectively monitor and optimize your workout sessions by setting a target rate.

Typically expressed as a percentage (between 50-85%) of your maximum heart rate, determining your target heart rate is relatively straightforward. Start by calculating your maximum heart rate, estimated by subtracting your age from 220. For instance, a 40-year-old male would have a maximum heart rate of 180 bpm. At an exertion level of 50%, their target heart rate would be 90 bpm, while at 85%, it would be 153 bpm. Fitness trackers can conveniently provide real-time target heart rate data to simplify the process.

Embrace the power of your heart rate and embark on a journey toward better health and fitness. With this knowledge, you can fine-tune your exercise routine to unlock your full potential. Let your heart rate be your guide to a vibrant and fulfilling life!

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.

Posted on

Foods that Promote Gut Health

Unfortunately, stomach issues and food allergies are all too common in today’s society. Fear not! Let’s shed some light on the foods that nourish and improve your gut health. Embrace these gut-friendly options with open arms!

Olive Oil: A Gut Health Superstar

Indulge your gut with the goodness of healthy fatty acids, and polyphenols found abundantly in olive oil. Research has shown that olive oil can effectively reduce gut inflammation. Whether drizzling it over grilled vegetables or using it as a delightful salad dressing, incorporating olive oil into your diet will relieve digestion.

Kombucha: A Refreshing Gut-Boosting Elixir

We all know that water is essential for quenching our thirst, but have you discovered the wonders of kombucha? This ancient fermented tea, believed to have originated in Manchuria, is a treasure trove of healthy bacteria and probiotic compounds that support optimal digestion. Sip it plain, or mix it with your favorite fruits for a truly invigorating experience.

Sourdough: Your Tummy’s New Best Friend

Say goodbye to ordinary bread and say hello to the magic of sourdough! Through fermentation, sourdough becomes more digestible and gentler on your stomach. Plus, it releases its energy slower, keeping you satisfied for longer.

Sauerkraut: A Tangy Delight for Your Gut

Picture this: finely chopped cabbage transformed through fermentation into sauerkraut—a probiotic-rich, fiber-packed, and vitamin-loaded delicacy. From topping your hot dog to complementing your corned beef, sauerkraut shines in Eastern European cuisine and supports a healthy gut. Prepare to experience a symphony of flavors and gut-loving goodness!

Yogurt: The Probiotic Powerhouse

Get ready to ignite your gut health with the incredible benefits of yogurt. Packed with probiotic bacteria, yogurt promotes optimal digestion and supports a happy gut. Whether you enjoy it for breakfast or as a satisfying late-night snack, you’ll find many low-sugar and low-fat options that can be enhanced with fruits or a drizzle of honey. Indulge guilt-free and savor the union of taste and gut-loving nourishment.

These culinary superheroes will keep your tummy happy and thriving, from reducing inflammation to fostering digestion. Savor the journey to a healthier gut with these delicious and nutritious choices!

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.