Health & Wellness 2021 supplement

February 11, 2021 | 1

The Home News 2021 Health & Wellness Supplement

2 | Health & Wellness Supplement

February 11, 2021 | 3

The Best Strategies for Parents to Boost Their Mental Health

Feeling out of sorts? Mental health pros share their tips for simple changes with big benefits. www.healthline.com Care for your basic needs

These basics include eating regularly, eating nutrient-rich foods, and moving your body, says Laura Torres, LPC, a psychotherapist in Asheville, North Carolina.

Prioritize bedtime “Parents often treat their children’s bedtime routines with great respect but then neglect their own,” says Carlene MacMillan, MD, a Harvard-trained psychiatrist and founder of Brooklyn Minds. Lack of sleep sinks our mood and “is a recipe for increased stress for everyone in the household,” she points out.

Creating a bedtime routine can be super simple: Adjust the blue light emitted from all screens, as “blue light tells your brain it is time to be awake,” MacMillan says. You can do this in each device’s settings or download a blue-light filter app.

Stop using devices about 30 minutes before bedtime.

Engage in a relaxing activity or two, such as drinking chamomile tea and listening to a 10-minute guided meditation.

Set boundaries around energy zappers What tends to drain your emotional, physical, and mental energy on a daily basis? For example, you might limit news checking to 15 minutes each day and get to bed by 10 p.m.

You might put your phone in a drawer when

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you’re with your kids. You might swap your afternoon coffee with a huge glass of water.

These small changes can make a big impact.

Take mental health breaks “Parents must find ways to take breaks,” says Rheeda Walker, PhD, a clinical psychologist in Houston, Texas, and author of “The Unapologetic Guide to Black Mental Health.” One of these ways is to use screen time strategically.

“Thirty more minutes of screen time for the kiddos might ‘sound bad’ but if 30 minutes will keep a parent from losing control and yelling at someone they love over a small matter, that extra screen time is 100 percent worth it,” she says.

Practice bite-sized behaviors Step outside to savor some fresh air Sit in the car to catch your breath Take a hot bath Continued on Page 4

4 | Health & Wellness Supplement

Mental Health Continued from Page 3

Process your feelings with your partner Watch a funny or inspiring show.

Focus on activities that fill you up Do this when you’re by yourself and with your kids.

This might mean working on your novel and reading your favorite books to your child. It might mean teaching them to bake brownies while singing Disney songs — like you did with your mom. It might mean painting or learning a new language together, because that’s what you’re interested in, too.

Find creative ways to connect “It’s so tough for parents to line up their timelines with other parents’ busy schedules in order to connect,” said Torres. But that doesn’t mean connection is impossible. For example, Torres loves the app Marco Polo, which lets you send video messages to your friends that they can listen to at any time.

You also can start a two-person book club or schedule exercise dates: practice yoga over Zoom, meet for a bike ride, or call each other while taking a walk around the block.

Be gentle with yourself Self-compassion can be a boon to mental health, especially when you’re struggling and stressed out. On difficult days, acknowledge that you’re having a hard time and lower your expectations, says Torres — giving yourself shame-free permission to skip the chores, eat another frozen meal, and increase screen time for your kids.

Remind yourself that you’re doing the best you can, adds MacMillan. Let yourself feel your feelings — and cry when you need to.

Zoom Fatigue and What To Do About It www.health.com One reason video chatting can be tiring is because we have to work harder to interpret non-verbal communication. “When we interact with people face to face, we're not only listening to their voices and looking at their faces—we're picking up on social cues, like hand movements, body movements, and even a person's energy,” says Brian Wind, PhD, co-chair of the American Psychological Association.

We're so used to doing this face to face that we don't realize all of the effort the brain puts into daily conversations. But when we’re on Zoom or another type of video chat, the brain has to work overtime to process the information.

And then there’s the experience of seeing ourselves on screen—something we generally don’t deal with when we interact with people in person. “This creates a feeling of being on stage and is often accompanied by a compulsion to perform, which also requires more energy than a simple interaction,” says Diana Concannon, PsyD and psychologist.

If you’re suffering from Zoom fatigue, there are things you can do to make this type of communication less stressful. Dowd suggests looking at how you’re spending your time outside of these calls. “Set up a time during the day for a digital detox where you put away phones, computers, and tablets and focus on something else,” she says. “Trade your e-reader for a paper book or turn your phone on airplane mode for an hour or two. Take some time to be in nature on the weekends. Giving our brains time Continued on Page 6

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Red – Lycopene, anthocyanin Benefits: Disease prevention, heart health, urinary health, eye health Best sources: Tomatoes, beets, watermelon, strawberries, raspberries Orange/yellow – Beta carotene Benefits: Healthy skin, eyes, immune system Best sources: Sweet potato, carrots, butternut squash, cantaloupe, sweet red/orange/ yellow peppers Green – Lutein and indoles Benefits: Lower risk of some cancers,

improves eye health Best sources: Kale, spinach, broccoli, Brussels sprouts Purple/blue – Anthocyanins, flavonoids Benefits: Improves cognitive function, immune and bone health, urinary health Best sources: Purple cabbage, eggplant, blueberries, concord grapes, blackberries White – Allyl sulfides Benefits: Supports immune, lymph, and heart health Best sources: Garlic, cauliflower, onions.

Zoom Fatigue Continued from Page 4

to reset and focus on non-digital stimulation can help us recharge and feel more mentally prepared to go into our Zoom calls.”

Another good tip is to not use your camera and only focus on people's voices. “This will stop you from scrambling to look for which person is talking and watching them talk while your brain subconsciously searches for social cues,” says Wind. “When you’re only listening to voices, it becomes more like a podcast, and your brain doesn't have to work quite as hard.”

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Top 5 Lifestyle Changes To Improve Your Cholesterol www.mayoclinic.org High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.

If you already take medications, these changes can improve their cholesterol-lowering effect.

1. Eat heart-healthy foods Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.

Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes.

Trans fats raise overall cholesterol levels.

Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3

fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.

Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.

Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.

Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and Continued on Page 10

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Cholesterol Continued from Page 8

total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. To stay motivated, consider finding an exercise buddy or joining an exercise group.

3. Quit smoking Quitting smoking improves your HDL cholesterol level. The benefits occur quickly: Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike Within three months of quitting, your blood circulation and lung function begin to improve Within a year of quitting, your risk of heart disease is half that of a smoker.

4. Lose weight Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water.

Look for ways to incorporate more activity into

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your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

5. Drink alcohol only in moderation Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.

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www.jenreviews.com From reducing asthma and allergy triggers to preventing contamination of deadly substances, air purifiers can be beneficial in any commercial and residential environments including schools, hospitals, offices, and businesses. The following are just a few benefits of using an air purifier in Continued on Page 11

Health Benefits of Olive Oil www.healthline.com

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Air Purifiers Continued from Page 10

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