6 minute read
Wellbeing
Our quality of life and ability to enjoy all the activities we love is dependent on good health and fundamental to this is building strong muscle and bone, as Lisa de Silva explains
STRENGTH & BONES
To enjoy a good quality of life and to be able to enjoy all the activities we love, good health, particularly bone health, is a necessity. This is especially true as we age, as maintaining our strength and bone health, gives us the freedom to enjoy an active life, while also protecting us from injury.
Bone and muscle are both living tissue that require good nutrition and regular physical activity to stay strong and healthy. Both weaken with inactivity, which causes a loss in muscle and bone mass. Specifically, this puts us at increased risk of osteoporosis and fragile bones, while more generally, weakened muscles reduce our capacity to go about our daily lives with ease.
Thankfully, keeping our bones and muscles strong and healthy simply involves some basic nutrition and lifestyle habits. Here are our top four tips. NUTRITION A high intake of vitamin-packed vegetables will help to increase the production of boneforming cells, improving bone mineral density. Calcium is the main mineral found in bones and as old bone cells constantly break down and regenerate, it’s important to consume calcium on a daily basis. Good sources include green leafy vegetables, dairy products and cheese. High quality protein also helps to build and maintain body tissue, including muscle and bone. Aim for around 100 grams a day, balanced with plenty of plant foods. PHYSICAL ACTIVITY For optimal muscle and bone strength, it’s important to keep as active as possible. General activities like
walking, swimming, water aerobics, cycling, dancing and tennis are all excellent ways to build and maintain strength. Specifically, resistance and weight training can help increase muscle mass and Bone and muscle are protect against bone loss. Try body weight exercises like lunges, both living tissue squats and push ups, or using a that require resistance band or free weights. good nutrition MAINTAINING A HEALTHY WEIGHT One of the best weapons against LEARN HOW TO loss of muscle and bone density is to maintain a healthy and stable weight. MAKE SIMPLE, Those with low body weight risk reduced bone density, this is particularly true PLEASURABLE for post-menopausal women. Similarly, CHANGES THAT being overweight impairs bone quality and increases the risk of fractures owing WILL RESULT IN A to the body’s stress of carrying excess weight. However, as weight loss is linked HEALTHY WEIGHT to reduced bone density, it’s important YOU CAN not to yo-yo diet. Instead, aim to maintain a healthy and stable weight. MAINTAIN FOR SUPPLEMENTATIONLIFE While it is always better to get nutrition from food sources, there are some vitamins and minerals where this is not always possible. Vitamin D helps the body to absorb calcium through exposure to the sun and is important for strong muscles and healthy bones, but Send us a message to find out about our we may need a supplement during the upcoming dates or scan the QR code to send us winter months. Likewise, magnesium, zinc and collagen can all help in the an interest request quest to keep bone and muscle mass healthy and strong. l Wellbeing@midsussex.gov.uk 01444 477191
Feeling a little ‘meh’ and can’t explain what’s wrong?
The ongoing disruption caused by the global pandemic has affected almost everyone’s mental health in some way or another.
After more than a year of separation from loved ones, and with the continued uncertainty of what’s next with Covid, we’ve been living with ongoing low-level anxiety - and it’s taken its toll. Society may be ‘opening-up’ now, but many of us are still struggling to recover from daily life being put on pause. We’re left with a lack of motivation and decreased energy levels.
In other words, we’re languishing.
Languishing is a feeling of stagnation, of lack of progress and an inability to focus. It’s a state that often creeps up on you without you even noticing, and makes you feel un-inspired, without your usual energy and vigour. On the spectrum between flourishing and depression, its stuck right in the middle, leaving you feeling a little bit ‘meh’ and indifferent about things.
First coined by sociologist Keyes (2002) languishing is a feeling of emptiness, “a life of quiet despair” and it is the “absence of mental health.” According to psychologist Adam Grant’s recent piece in the New York Times, languishing is “the neglected middle child of mental health,” and it’s the most dominant emotion of 2021. It’s not categorised as a mental health disorder, so hasn’t yet got the attention perhaps it deserves, but further studies suggest that, if left unmanaged, languishing becomes a major contributing factor for depression. So, if you’re finding yourself muddling through each day, lacklustre and feeling foggy, then the chances are, you’re languishing. But the good news is that there are ways to get your motivation back and enjoy that feeling of progress again.
To begin with you need to acknowledge that this disconnected, aimless state you feel actually is a real thing. You may have been struggling to put your finger on why you’ve not been feeling quite right. But don’t worry, your apathy and lack of enthusiasm is shared by lots of other people. You’re not alone.
If you need further confirmation, then ask those close to you, see if they’ve noticed anything wrong - a lack of positive emotions affects behaviour and decision making in all aspects of life. Once you’ve recognised the symptoms, talk to someone.
There’s lots of free support out there and many professionals who can help you start to feel more in control of your life and boost your wellbeing. Your therapist will work together with you to agree strategies and techniques that enable you to feel more optimistic about your future. They’ll support you to start socialising again, set goals and celebrate individual achievements to rebuild confidence and motivation.
The pandemic has had an overwhelming impact on us all, but with the right help and guidance, personalised to your individual needs, you can gradually rediscover a sense of purpose and fulfilment.
Here are 5 ways you can start to feel better today:
1:
Open up about how you’re
feeling– we’ve all been through a rollercoaster of emotions this past year, it’s okay to say, ‘I’m not okay’.
2:
Talk to someone – talking through our feelings can help us understand what we are experiencing.
3:
Set goals– rediscovering enthusiasm can be a gradual process. Set yourself individual tasks that you can work towards to help you get back to feeling good.
4:
Improve your concentration– take up positive habits to help boost your focus such as limiting screen time and practising mindfulness.
5:
Reconnect with people– make plans to see family and friends. As you start to feel better, you’ll be glad to have dates in the diary.
Elysium Therapy BRIGHTON
At Elysium Therapy Brighton we recognise that seeking support and help for yourself, a friend or a family member who is struggling is a brave thing to do.
Our team are here for you and can help facilitate personal growth and help with any mental health difficulties you or those around you are experiencing.
We provide consultations, psychiatric assessments and talking therapies delivered individually or on a group therapy basis, in person, via video conferencing or by telephone. If you would like to seek help or discuss treatment options, please get in touch.
E: therapybrighton@elysiumhealthcare.co.uk
Elysium Therapy Brighton Withdean House 52 Dyke Road Avenue Brighton BN1 5LE
