How do balance exercises help mental health?
Balance exercises can positively impact mental health by improving cognitive function, reducing stress, enhancing self-esteem, and promoting mindfulness through the need to focus on body awareness and coordination while performing movements, essentially "training" the brain to better integrate sensory information and react to stimuli effectively; this is especially beneficial for managing anxiety and promoting overall well-being.
Key ways balance exercises help mental health:
Cognitive enhancement:
By challenging the brain to process information from various senses (sight, proprioception, vestibular system) during balance exercises, it can improve memory, attention, spatial awareness, and problem-solving skills.
Stress reduction:
Focusing on maintaining balance requires concentration, which can act as a meditative practice, helping to calm the mind and decrease stress levels.
Self-efficacy boost:
Successfully performing balance exercises can increase confidence and self-esteem, as individuals feel a sense of accomplishment in mastering challenging movements.
Improved body awareness:
Balance exercises encourage paying close attention to body positioning and subtle shifts in balance, which can lead to better proprioception and overall body awareness.
Neuroplasticity:
Engaging in balance training regularly can stimulate the brain to create new neural connections, improving cognitive function and adaptability.
Examples of balance exercises:
Standing on one leg
Tai chi
Yoga
Qigong
Walking on uneven surfaces
Plank variations
Below you will find free YouTube Balance Exercises that are twenty minutes or less.
https://youtu.be/RhHGxYzcBY0?si=qxptQJZpt0HZGIx1
https://youtu.be/1krhDR2f36A?si=3HRLtrH4HXQ3iI2E
https://youtu.be/MWXTzCn5v04?si=YPevok__3GE5pGPt
https://youtu.be/ZiQh8jA5tVM?si=W_CISPwERMS_dMcn
https://youtu.be/9Aouu7WQVOY?si=iwZfBxFjiZKbyJIz
At Sacred Art Integrative Psychiatry, I focus on providing free interventions that are easy to sustain. To learn more, schedule your appointment with me today at 414-242-6453,
How does weight training help mental health?
Weight training can help with mental health in several ways, including:
Releasing endorphins
Weight training releases endorphins, which are hormones that can improve mood, reduce feelings of anxiety and depression, and relieve stress.
Boosting self-esteem
Achieving weightlifting goals can help build self-confidence and body image.
Providing a healthy outlet
Weight training can provide a healthy outlet for frustration and tension, which can help reduce stress levels.
Stimulating the brain
Weight training can stimulate the brain, which can help you stay focused and full of energy.
Improving cognitive function
Weight training can enhance cognitive function, including in older adults with mild cognitive impairment.
Social interaction
Weight training done in a group can contribute to more social interaction.
Weight training can also help improve blood sugar regulation and insulin requirements.
Below are some wonderful, free 20 minute strength training videos from YouTube. They are great for all fitness levels. May of them incorporate balance exercises which is also wonderful for mental health and healing the pathways in your brain. That will be the next blog topic.
https://youtu.be/Q5XCV5FtxUA?si=PHY3jgLl-5niMart
https://youtu.be/svMwkWjd2Yg?si=Dm0lcq7NtiNqPyaD
https://youtu.be/jjUyJufUKL8?si=iPs4fkRu_a1bEisV
https://youtu.be/d7j9p9JpLaE?si=sKP8Gn-lnMVYXEQG
https://youtu.be/ZaWRhONt-74?si=G1j4nMM4HVfOQlM8
Here at Sacred Art Integrative Psychiatry, I focus on free, easy to do interventions for mental health. While some people enjoy going to the gym, it can be easier to adhere to a workout regimen if all you have to do is turn on your computer! For more tips like this call 414-242-6453 and schedule your appointment with me today!
Why do we crave foods that cause food sensitivities?
People may crave foods that cause food sensitivities for a number of reasons, including:
Withdrawal
The body may become accustomed to eating certain foods regularly, and when they're not consumed for a while, withdrawal symptoms can occur. These symptoms can include cravings, binge eating, and weight gain.
Nutrient deficiencies
Cravings for certain foods may be a sign of low levels of specific nutrients, such as iron, calcium, or magnesium.
Hormonal changes
Hormonal fluctuations, such as those that occur during pregnancy or across the menstrual cycle, can lead to food cravings.
Emotional state
Emotions like sadness or comfort eating can trigger food cravings.
Environmental cues
External cues, like a TV show that's associated with eating ice cream, can trigger cravings.
Chemicals released by allergens
The body may crave foods that cause food sensitivities because of the relief provided by chemicals like histamine or cortisol.
Food sensitivities occur when the body has difficulty digesting certain foods. This can be due to a lack of an enzyme needed to break down the food, or a chemical in the food. Symptoms of food sensitivities can take several hours or even days to appear.
At Sacred Art Integrative Psychiatry we help you to understand the complex relationships that people can have with certain foods. We will guide you through the process of eliminating items that cause you more harm than good. Over time, you will learn that a new way of eating provides long term feelings of health and vitality instead of the short bouts of good feelings associated with eating certain foods. Call us to schedule your appointment today! 414-242-6453
How Food Sensitivities Contribute to Mental Health Symptoms
Food sensitivities can contribute to mental health symptoms in several ways, including:
Brain health
Eating foods you are allergic to can stress your body and cause fatigue, which can lead to concentration problems, depression, and other symptoms.
Inflammation
Food intolerances can cause inflammation and neurochemical changes in the brain.
Blood Brain Barrier
A chronic immune response to food intolerances can damage the brain's Blood Brain Barrier, which can allow bacteria to invade and alter the function of immune cells.
Psychological distress
Reactions to food can lead to emotional distress and vulnerability to developing psychological conditions like anxiety, depression, and eating disorders.
Social challenges
Food is a social activity in many cultures, so those with food sensitivities may face social challenges.
Isolation
People with food sensitivities may experience restricted social interactions and extreme isolation, which can lead to more extreme psychological effects
At Sacred Art Integrative Psychiatry, we test for common food sensitivities and give advice on elimination diets. Call us today at 414-242-6453 and we will help you determine the cause of your symptoms.
How the Mediterranean Diet Optimizes Mental Health
The Mediterranean diet is a style of eating that focuses on plant-based foods and healthy fats, and is based on the traditional eating habits of people in countries around the Mediterranean Sea. The diet includes:
Fruits and vegetables
The foundation of the diet, with a focus on eating mostly these
Whole grains
Typically eaten in one to two servings per meal
Olive oil
The main source of fat, with extra virgin olive oil (EVOO) being considered particularly nutritious
Nuts
A key component of the diet
Beans and legumes
A great source of protein, fiber, vitamins, and minerals
Herbs and spices
Used for thousands of years in the Mediterranean for their health benefits
Seafood
A staple of the diet, with salmon being a good example because of its omega-3 fatty acids
The diet also includes small amounts of eggs, dairy, and meats, and limits sweets, refined grains, sugars, and red meat.
Following the Mediterranean diet can help lower your risk of cardiovascular disease and many other chronic conditions. A dietitian can help you customize the diet to suit your needs.
The Mediterranean diet can help with mental health by:
Reducing inflammation
The diet includes foods like fruits, vegetables, nuts, seeds, and olive oil that contain antioxidants and anti-inflammatory properties. These properties may help reduce inflammation and oxidative stress in the body.
Supporting brain health
The diet provides nutrients that support brain health, including omega-3 fatty acids, vitamins A, C, and E, and flavonoids. These nutrients may help improve cognitive function and neurotransmitter function.
Improving endothelial function
The Mediterranean diet may improve mental health by improving endothelial function.
Studies have shown that people who adhere to the Mediterranean diet have a lower risk of depression and anxiety. One study found that people who adhered most closely to the diet had 40% lower odds of depression and 39% lower odds of anxiety. Another study found that the risk of depression decreased with increasing adherence to the diet, and that the protective effect increased with age.
There are several ways to learn how to adhere to a Mediterranean Diet:
https://usamd.mymediterranean.diet/?utm_source=google&utm_medium=cpc&utm_campaign=My_Perfect_Diet_USA_MD_1&utm_creative=MD&gad_source=1&gclid=CjwKCAiAxea5BhBeEiwAh4t5K6XwX6B7cIacR06b7pQ6BnBzjV436A7HNAaaTddaOemx6-Zl_642zRoC2ikQAvD_BwE
https://www.themediterraneandish.com/best-mediterranean-diet-recipes/
https://www.eatingwell.com/gallery/7527550/you-just-started-the-mediterranean-diet-here-are-the-recipes-to-make-first/
https://www.facebook.com/groups/mediterraneandietandrecipesforbeginner/
For more information on diet and mental health, schedule your appointment today! 414-242-6453. I can’t wait to meet you!
Nutrients Needed for Optimal Mental Health
Any discussion on diet for mental health should come with an explanation about the chemicals for good mental health and what your body needs to create healthy levels of those chemicals. The primary chemicals your brain needs to feel good are discussed below:
The primary chemicals in the brain that significantly impact mental health include: dopamine, serotonin, norepinephrine, gamma-aminobutyric acid (GABA), oxytocin, and endorphins; with imbalances in these neurotransmitters potentially contributing to various mental health conditions like depression, anxiety, and mood disorders.
Explanation of each chemical and its role:
Dopamine:
Associated with pleasure, reward, motivation, and movement; low dopamine levels can be linked to depression and lack of motivation.
Serotonin:
Plays a key role in mood regulation, sleep, appetite, and overall well-being; often targeted by antidepressant medications.
Norepinephrine:
Involved in the "fight or flight" response, alertness, and focus; imbalances can contribute to anxiety and depression.
GABA (Gamma-aminobutyric acid):
Acts as a calming neurotransmitter, helping to reduce anxiety and promote relaxation.
Oxytocin:
Often called the "love hormone", associated with feelings of bonding, trust, and social connection.
Endorphins:
Natural pain relievers produced by the body, also contributing to feelings of pleasure and happiness.
Nutrients that help build neurotransmitters include:
Protein: Helps build neurotransmitters, which are essential for proper brain function. Protein-rich foods include meat, fish, and eggs.
Tryptophan: An amino acid found in many foods that helps produce serotonin, a neurotransmitter that promotes sleep and mood regulation. Foods that contain tryptophan include nuts and dark chocolate.
Choline: A nutrient found in eggs that helps with neurotransmitter synthesis and brain function.
Omega-3 fats: Found in oily fish, these fats are important for brain health and may impact serotonin function.
Carbohydrates: Both simple and complex carbohydrates help the body create serotonin.
Magnesium: Can be found in dark chocolate and may help reduce anxiety.
Other nutrients that are important for neurotransmitters include phenylalanine and tyrosine.
Vitamin D3 and vitamin K2 may help with mental health by supporting the nervous system and brain:
Vitamin D3
Vitamin D3 deficiency has been linked to depression, and some studies suggest that vitamin D3 plays a role in serotonin synthesis. Serotonin is a neurotransmitter that helps regulate mood. Vitamin D3 deficiency may also contribute to OCD development.
Vitamin K2
Vitamin K2 is a lesser-known form of vitamin K that may help with mental health by reducing inflammation in the brain. Vitamin K may also play a role in brain health by blocking cell death caused by oxidative stress.
Together
Vitamin D3 and vitamin K2 may work together to support brain health and mental well-being.
Other vitamins and nutrients that may be associated with mental health include:
Vitamin B12: A deficiency in vitamin B12 may be a risk factor for depression.
Vitamin E: Low intake of vitamin E may be linked to depressed mood.
Zinc, magnesium, and selenium: These micronutrients have also been associated with depression.
Some minerals and vitamins that may be important for mental health include:
Magnesium: Helps with nerve transmission and is involved in the formation of membrane phospholipids, which are important for the central nervous system.
Zinc: Plays a role in controlling synaptic excitability by modulating neurotransmission.
Copper: May be important for brain development and the immune system.
Iron: May be important for synaptic function.
Vitamin B3: Also known as niacin, it's involved in the control of intracellular calcium release.
Vitamin B5: Also known as pantothenic acid, it's involved in the release of neurotransmitters in the synapse.
Thiamine: Also known as vitamin B1, it helps keep the nervous system healthy.
Lithium: A mood stabilizer that can be used to treat bipolar disorder, depression, and other conditions.
At Sacred Art Integrative Psychiatry, I provide diet and supplement recommendations that increase your intake of all of the above. Supplements should be recommended by a healthcare provider who has been trained in how to use them safely. Supplements can interact with other medications. If you are on a medications for mental health, taking supplements can make the medication more effective. This can either be beneficial or case more side effects. Schedule your appointment with us today at 414-242-6453 and I will help you explore diet and supplement choices that are safe and effective for your condition.
Food for Thoughts
What you eat has a huge impact on your mental health. The chemicals that control your thoughts and emotions rely on protein, vitamins, minerals, healthy carbohydrates and healthy fats. The Standard American Diet is very high in unhealthy fats and carbohydrates and has too much protein. In Integrative and Functional Medicine, there are five diets you will hear about: The Mediterranean Diet, The Paleo Diet, The Low Glycemic Index Diet, The Ketogenic Diet and The Atkins Diet. Different diets are recommended based on your lab work and your mental health symptoms.
Over the next few weeks, I am going to dedicate some time to discussing diet and mental health. I believe that education is very important to healing. Now more than ever, we have access to so much information on the internet. Some of it is good and much of it is bad. There are a lot of fads out there. A lot of the health information on the internet is more about profits and less about helping people find true health.
When I discuss diet on this page, the focus will never be on how much you weigh. With time, proper nutrients, proper amounts of activity and better brain chemistry - I believe that everyone can start to achieve a weight that is better for their frame. One of the reasons I like to shift the focus away from body weight is this topic carries a lot of shame. People feel blamed for their body weight and appearance - it is viewed as a lack of discipline and control. In the United States our food has become altered with a lot of chemicals. Those chemicals make you crave more food so that you spend more money and make companies rich.
When you have low levels of the chemicals in your brain that make you happy, people tend to consume foods that release happiness chemicals in their brain. Those foods tend to be unhealthy carbohydrates and fats - these foods contain a lot of calories and can contribute to excess weight. Unhealthy carbohydrates and fats can cause a lot of inflammation in your body. Inflammation raises your cortisol levels. Cortisol is the fight or flight hormone. Cortisol makes you feel anxious and can cause weight gain. It can become a never ending spiral.
The struggle with weight has a lot of different variables beyond just calories in and calories out - especially when you are faced with a mental health condition. Many of the medications for mental health conditions can cause weight gain. The good news is, there are plenty of delicious AND nutritious meal options that are scientifically PROVEN to improve your mental health. Those diets also have the added benefit of promoting weight loss. When you are contemplating a diet for better mental health, speak with a professional who has trained in nutrition.
As you are adopting a healthier lifestyle, choose recipes that are easy to store and prepare. When you are struggling with a mental health condition, you often have little energy to prepare nutritious meals. If you can afford a meal service, that is often very helpful. Crockpot or Instapot recipes are excellent. If you can throw a bunch of ingredients in to one pot, turn it on and walk away - you will be more apt to continue cooking. Frozen fruits and vegetables last long and are less expensive. They are wonderful options for recipes with low inflammation and high nutrition.
Tomorrow’s blog post will discuss the building blocks for your brain chemicals and how to get them in to your diet. If you would like more information, diet is always a part of your treatment plan at Sacred Art Integrative Psychiatry. We have openings available. Call us at 414-242-6453 to schedule your appointment today!
What is Integrative and Functional Medicine?
Integrative and functional medicine are both patient-centered approaches to healthcare that aim to improve a person's overall health:
Integrative medicine
Uses a combination of therapies and lifestyle changes to treat the whole person. Integrative medicine can include conventional treatments, as well as holistic and complementary therapies like massage, acupuncture, herbal remedies, and mind-body therapies. The goal is to create balance and harmony within the body to support natural healing processes.
Functional medicine
Focuses on identifying and treating the underlying causes of a condition. Functional medicine doctors are fully licensed doctors who have completed additional training and certifications in functional medicine. They consider a patient's genes, environment, and lifestyle factors to determine the cause of an illness. Functional medicine treatments often include lifestyle interventions like dietary changes, nutritional therapy, and supplements.
Functional medicine is a specialty within integrative medicine.
Integrative psychiatry is a holistic approach to mental health that uses a variety of therapies to treat psychiatric disorders:
Personalized care
IIntegrative psychiatrists consider a patient's full life, including their mind, body, spirit, and personal life. They develop customized treatment plans that address the root causes of mental health issues, rather than just treating symptoms.
Conventional and complementary therapies
Integrative psychiatrists use a combination of conventional and complementary therapies, including medications, psychotherapy, lifestyle interventions, and alternative therapies.
Holistic assessment
Integrative psychiatrists consider many dimensions that affect a patient's mental health, including their physical, emotional, interpersonal, behavioral, nutritional, environmental, and spiritual dimensions.
Brain health
Integrative psychiatrists may use brain SPECT imaging to identify issues that are contributing to a patient's mental health, such as traumatic brain injury.
Lifestyle interventions
Integrative psychiatrists may use lifestyle interventions such as diet, exercise, stress reduction, and nutritional assessments.
Complementary therapies
Integrative psychiatrists may use complementary therapies such as acupuncture, bodywork, massage, natural supplements, homeopathy, and botanicals.
Integrative psychiatry aims to optimize a patient's health and wellness by rebalancing their mental, emotional, functional, spiritual, social, and community functioning.
Inflammation and Mental Health
You hear a lot about inflammation in the news. Inflammation has been linked to Diabetes, Arthritis, Hight Blood Pressure, Chronic Pain and Poor Mental Health. You may ask, what is inflammation and how does it worsen mental health?
Inflammation is the process your immune system uses to heal and protect. The inflammatory process is responsible for decreasing bleeding from wounds, slowing and stopping infections, forming scar tissue over wounds, healing broken bones and regulating your nervous system.
One of the issues with the inflammatory process, is there are a lot of things in chemicals and food today that the immune system views as poison. Your immune system is correct. Today we eat a lot of food additives, and use chemicals, that are not good for our bodies. When your immune system detects these additives and chemicals, it thinks it is being invaded by a poison and will start the inflammatory process.
When it comes to your mental health, out of control inflammation can affect your mental health in the following ways:
Neurotransmitter imbalance: Inflammation can disrupt the balance of neurotransmitters like serotonin and dopamine, which can lead to mood imbalances.
Hormonal disruption: Inflammation can affect stress and sex hormone levels, which can impact mood and cognition.
Neuroinflammation: Inflammation within the brain can cause cognitive and mood problems.
Reduced neuroplasticity: Chronic inflammation can hinder the brain's ability to adapt and learn.
Oxidative stress: Inflammation can increase oxidative stress, which damages brain cells.
Inflammation is a normal part of the body's immune response, but when it becomes chronic, it can increase the risk of developing depression and anxiety. Inflammation can also affect brain function, leading to cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer's
Many factors can trigger inflammation, including:
Stress
High sugar, high processed starch/carb diet
Processed fats
Food sensitivities/allergies
Viral/bacterial infections
Autoimmune conditions
Environmental toxins
Malnutrition
Here at Sacred Art Integrative Psychiatry, I work with clients to reduce their inflammation through diet, exercise, meditation, improved sleep, supplements and working to achieve work-life balance. One of the reasons that medications for mental health often fail to control your symptoms, is because your body does not have enough of the brain chemicals it needs to make you feel happy and satisfied with your life. Research has shown an out of control inflammatory response can be one of the causes of lower brain chemical levels. To learn more about how to lower your inflammation and improve your physical and mental health, schedule your appointment today at 414-242-6453. I can’t wait to meet you!
Kind Humor Helps Mental Health
As long as the humor is not cruel, it can be very helpful to mental health in all of these ways:
Adds joy and zest to life.
Eases anxiety and tension.
Boosts mood.
Relieves stress.
Strengthens resilience.
Strengthens relationships.
Attracts others to us.
Enhances teamwork.
Diffuses conflict.
Promotes group bonding.
Boosts immunity.
Lowers stress hormones.
Decreases pain.
Relaxes your muscles
Some great free sites for KIND HUMOR include:
https://www.facebook.com/groups/kindnessmattershumor/
https://www.comicrelief.org/posts/150-jokes-for-kids
https://youtu.be/QEnC8y8U9Ao?si=_7b5g8esavsqcYxY
https://youtu.be/W6ppI9n0eQA?si=ufJMZpfRnG5A7Y1X
https://youtu.be/kzDy-WgOMQI?si=r6Gxw5N0lp2IuKpT
Nurturing Healthy Relationships
Healthy relationships are very important for your mental health. Humans crave connection. Making sure those connections are good for you can take work. Here are some ideas for nurturing healthy relationships:
To cultivate healthy relationships, you can:
Communicate: Share your perspective and be open to having it valued. Talk about concerns instead of holding them in.
Be respectful: Respect your partner's privacy and boundaries.
Be appreciative: Notice the considerate things your partner says and does, and say "thank you".
Be a good listener: Take the time to listen to your partner.
Set boundaries: Set and respect boundaries.
Practice self-awareness: Get to know yourself and appreciate yourself.
Be willing to compromise: Be willing to compromise.
Maintain other relationships: Maintain other relationships in addition to your romantic relationship.
Reflect: Reflect and learn from your experiences.
You can also try these tips to rekindle a romantic relationship:
Reminisce about the beginning of your relationship
Schedule date nights
Try new things together
Practice gratitude
Bring back romantic gestures
Kiss more often
Here are some ways to nurture healthy friendships:
Communicate openly: Be honest and open with your friends, and listen to them. This can help build trust and prevent misunderstandings.
Set and respect boundaries: Healthy boundaries help keep the relationship balanced and make both people feel safe.
Be empathetic: Empathy can help reduce conflicts and misunderstandings. It can also lead to kindness and a helping attitude.
Spend time together: Make time to enjoy each other's company.
Get to know each other: Learn more about your friends.
Focus on the positive: Look for the good in your friends.
Show appreciation: Express gratitude for your friends.
Teach conflict resolution: Conflict is natural in relationships, so teaching effective conflict resolution skills can help manage disagreements.
Embrace vulnerability: Many people are afraid of being vulnerable and trusting others.
Practice forgiveness: Forgiveness can transform relationships and improve mental and emotional well-being.
Here are some ways to nurture healthy family relationships:
Communicate well: Make time to listen and understand each other, and put away devices at the table. When disagreements arise, communicate openly and honestly to find common ground.
Spend quality time together: Set aside time to do activities you all enjoy, like playing games, watching movies, or reading a book.
Create traditions: Establish rituals and routines, like a weekly movie night or family walks.
Set goals and values: Discuss and reinforce values, and plan how to accomplish goals together.
Exercise together: Set family exercise goals, like taking weekly walks or doing a family dance party.
Laugh together: Find things to do that make you laugh, like watching a funny movie or telling jokes.
Be supportive: Offer help and support to each other, and celebrate each other's strengths and achievements.
Resolve conflicts: Teach healthy conflict resolution skills, like active listening, compromise, and finding mutually beneficial solutions.
Practice forgiveness: Let go of grudges and create a compassionate atmosphere.
Connect with others: Make time to connect with friends and family who live far away.
Give back to the community: Volunteer your time and resources to an organization or charity
At Sacred Art Integrative Psychiatry, we explore all of the ways you can make changes to improve your mental health. Call us today to schedule your appointment at 414-242-6453. I can’t wait to meet you.
Light Therapy for Seasonal Affective Disorder
It’s that time of year when we have periods of light and longer periods of darkness. For some people, their symptoms of depression and anxiety can get worse during Fall and Winter months. Light therapy can be a highly effective tool to help prevent these worsening symptoms.
Light therapy, also known as phototherapy, is a treatment for seasonal affective disorder (SAD) that uses bright light to mimic the natural sunlight that's lacking during the winter:
How it works
Light therapy is thought to work by changing brain chemicals that affect mood, sleep, and appetite. It may also help by reducing the production of melatonin, a hormone that makes you sleepy, and increasing the production of serotonin, a hormone that affects your mood.
How to use it
To use light therapy, you sit in front of a special light box that's about 20 times brighter than normal indoor light for 30–45 minutes, usually first thing in the morning. You should use it daily from fall to spring.
Safety
Light therapy is generally safe, but people with certain eye diseases or who take medications that increase sensitivity to sunlight may need to use it under medical supervision.
Effectiveness
Light therapy is one of the first line treatments for SAD and is effective for most people. It usually starts working in a few days to a few weeks and has very few side effects.
Before buying a light box, you should talk with your health care provider about the best one for you and how to use it. I can provide recommendations for the proper type of light box and make sure you do not have any conditions that a light box may make worse. Call for your appointment today 414-242-6453. I can’t wait to meet you.
Creative Expression Improves Mental Health
Creative expression can improve mental health in many ways, including:
Emotional release
Creative activities can provide a cathartic release for emotions, helping people explore and understand their feelings.
Sense of control
Creative expression can give people a sense of control and empowerment over their internal experiences.
Sense of flow
Creative activities can lead to a state of flow, a psychological state of deep engagement and focus.
Coping mechanism
Creative expression can be a coping mechanism for people experiencing trauma or challenging life events.
Stress and anxiety relief
Creative activities can help reduce feelings of stress and anxiety.
Confidence boost
Engaging in the arts can help boost confidence and make people feel more resilient.
Immune system boost
Writing about experiences daily can increase the CD4+ lymphocyte count, which is key to the immune system. Listening to music can also rejuvenate the immune system.
Brain stimulation
Creative outlets can stimulate both the left and right side of the brain.
Some examples of creative activities include playing the piano, crocheting, dancing, solving crossword puzzles, painting, and writing.
There are many free art courses, dance classes, and music courses on YouTube. Some of them are featured below:
How to choose art supplies for acrylic painting: https://www.youtube.com/live/zdAePmtSafk?si=lw-RKrPBy1s2lrc6
Free painting lessons: https://youtu.be/t2E0Wdb1clc?si=bWEGHhuwz4z_adax
Free drawing classes: https://www.youtube.com/live/6QOboH_wKL4?si=fsdiGwnUfnkihELT
Free singing classes: https://youtu.be/0soSD_52nwM?si=y7AgCgfVmYRVD6wu
Free dance classes: https://youtu.be/DI7P_uHAjeY?si=t20pOZP0kOayrg9u
Free knitting classes: https://youtu.be/mqFPr0WlKr4?si=YLc97eKu002y6nns
Free quilting classes: https://youtu.be/uM9vUFN-mN0?si=xE9fM_ZFFHSOmGhK
Free creative writing course: https://youtu.be/54l835una7A?si=eJVUFfYR3CgsUdNQ
At Sacred Art Integrative Psychiatry, I focus on free interventions that help you improve your mental health. Schedule your appointment today at 414-242-6453. I can’t wait to meet you.
Eat Move Groove, by Susie Kundrat Registered Dietician
I highly recommend Susie’s approach to eating, moving and connection. She provides a simple, easy to follow formula. Her recommendations are easy to understand and implement. She focuses on affordability which I believe will lead to sustainable lifestyle changes. Her approach is summarized below:
Simplify your path to well-being.
Eat Move Groove is built around a simple plan you can implement every day.
With the EAT plan, you'll enjoy building your plate around produce, protein, whole grains, and healthy fats. And, you'll choose foods you just LOVE to eat every day, even desserts! It's YOUR body and it's YOUR choice.
The MOVE plan incorporates movements YOU enjoy. Find the ways your body feels best within the plan and boost your personal well-being.
The third leg of the plan, "GROOVE," is all about positivity and enhancing your experience every day. Engage in activities that bring you joy and support your physical, emotional, social, and mental well-being, whether it's mindfulness, spending time with loved ones, or enjoying moments of relaxation.
With the 2211 Plan, you'll discover a simple, positive, and easy-to-implement nutrition and movement plan that prioritizes your well-being. It's about feeling good, staying healthy, and building a framework to support your personal health journey each day.
Are you ready to nurture and support your well-being with support from experts who understand the challenges we face and help sort through the confusion?
Dive into the transformative journey of Eat Move Groove and discover how easy it can be to nourish your body, move with joy, and embrace positivity in your daily life. Her website link is: https://www.eatmovegroove.com/
Buy her book today! https://www.amazon.com/Eat-Move-Groove-Lifelong-Nutrition/dp/B0CYKPCY48/ref=asc_df_B0CYKPCY48/?tag=hyprod-20&linkCode=df0&hvadid=693617169345&hvpos=&hvnetw=g&hvrand=17193708917036966450&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9018788&hvtargid=pla-2294481345762&psc=1&mcid=59e8fed457433bfcac7d19a8d3eab05c
“From Gloom to Gratitude: 8 Skills to Cultivate Joy” by Judith Moskowitz
Focusing on gratitude can improve your mental health. Judith Moskowitz is a researcher at Northwestern University. Judith and her team have found 8 things you can do to increase your level of joy. The feeling of joy is associated with increased levels of dopamine and oxytocin in your brain. These chemicals decrease anxiety and depression.
Here are the 8 techniques that Moskowitz and her team used to increase people’s feeling of joy:
Take a moment to identify one positive event each day.
Tell someone about the positive event or share it on social media. This can help you savor the event longer.
Start a daily gratitude journal. Aim to find little things you are grateful for - such as a good cup of coffee, a pretty sunrise or nice weather.
Identify a personal strength and reflect on how you’ve used this strength today or in recent weeks.
Set a daily goal and track your progress. "This is based on research that shows when we feel progress towards a goal, we have more positive emotions," Moskowitz says. The goal should not be too lofty. You want to be able to perceive progress.
Try to practice "positive reappraisal": Identify an event or daily activity that is a hassle. Then, try to reframe the event in a more positive light. Example: If you're stuck in traffic, try to savor the quiet time. If you practice this enough, it can start to become a habit.
Do something nice for someone else each day. These daily acts of kindness can be as simple as giving someone a smile or giving up your seat on a crowded train. Research shows we feel better when we're kind to others.
Practice mindfulness by paying attention to the present moment. You can also try a 10-minute breathing exercise that uses a focus on breathing to help calm the mind.
If you would like to sign up for a website that helps you to practice these skills, check out It’s All Good Here: https://itsallgoodhere.com/
Practicing gratitude can have many positive effects on mental health, including:
Reducing anxiety and stress
Gratitude can regulate cortisol production in the brain, which can help reduce stress and anxiety.
Combating depression
Gratitude can increase feelings of optimism and vitality, while reducing feelings of depression.
Improving sleep
Positive thoughts can help soothe the nervous system and combat anxious thoughts that can keep people awake.
Improving relationships
Expressing gratitude to others can strengthen bonds and create more positive interactions.
Enhancing empathy
Grateful people are more likely to be sensitive to other people's needs and less likely to seek revenge.
Reducing pain
Practicing gratitude can energize people, which can lead to reduced feelings of pain.
Gratitude can also improve self-esteem and physical health. I encourage my clients to write down three things they are grateful for each night before they go to bed. It helps with sleep and easing yourself out of the stresses of the day. An even more powerful exercise is setting a timer for two minutes and writing down everything you are grateful for. While you do this, play one of your favorite, emotional songs. I often like to do this exercise to Bette Midler’s “Wind Beneath My Wings”. After you do this exercise, you may find yourself crying. Tears of joy can be very healing. Once you start this practice, you may be amazed at how easy it is to come up with things that bring you gratitude and joy. Happy journaling!
For more tips like this call us today at 414-242-6453 or schedule a new patient appointment online. I can’t wait to meet you.
Best Books on Mental Health
One of the mental health interventions that can be very helpful is reading about your condition and how to manage your condition. Some of the books I recommend include the following:
Break the Cycle, by Dr. Mariel Buque. This is a book about healing and preventing future trauma.
https://www.barnesandnoble.com/w/break-the-cycle-dr-mariel-buqu/1143299764;jsessionid=C929BC9BB3F89CE27CB8312CD624C735.prodny_store01-atgap11?ean=9780593472514
The Complex PTSD Workbook, by Dr. Arielle Schwartz. This workbook explores all of the approaches to healing PTSD and has sections where you can write down your response to the information. The book also encourages you to write down how you feel about the material.
https://www.thriftbooks.com/w/the-complex-ptsd-workbook-a-mind-body-approach-to-regaining-emotional-control-and-becoming-whole/19409308/item/25980106/?utm_source=google&utm_medium=cpc&utm_campaign=pmax_high_vol_scarce_under_%2410&utm_adgroup=&utm_term=&utm_content=&gad_source=1&gclid=CjwKCAjwpbi4BhByEiwAMC8JnSoU390jrOtMXcEFDo8RDLmY79zaNrngxPxcN1TFtwCpiGl-yuQQUBoC9GwQAvD_BwE#idiq=25980106&edition=13213974
No Bad Parts, By Richard Schwartz. This book explores The Family Systems Model on healing trauma and restoring wholeness. The Family Systems Model is a new approach to counseling people with trauma.
https://www.abebooks.com/servlet/BookDetailsPL?bi=30940334749&dest=usa&ref_=ps_ggl_17730880232&cm_mmc=ggl-_-US_Shopp_Trade_10to20-_-product_id=COM9781683646686USED-_-keyword=&gclid=CjwKCAjwpbi4BhByEiwAMC8Jnfs35Y1baW8xSzfKSzCkiB48dFdE-0Vk9nUMNgta8Kamc7J6CpHNzxoCotgQAvD_BwE
The Tools, by Phil Schultz and Barry Michels. This book provides 5 tools to help you: get unstuck, control anger, express yourself in a positive way, combat anxiety and find discipline. If you want to learn more, there is a Netflix Documentary about Phil Stutz.
https://www.betterworldbooks.com/product/detail/the-tools-5-tools-to-help-you-find-courage-creativity-and-willpower-and-inspire-you-to-live-life-in--9780679644446?shipto=US&curcode=USD&gad_source=1&gclid=CjwKCAjwpbi4BhByEiwAMC8JndzT48MJkBELDfLZk04wSW54SpHjVF-xTXLbMgmRMdxpNtSaUj1QBhoCL-cQAvD_BwE
Burnout, by Emily and Amelia Nagoski. They provide a science-based plan to help women minimize stress, manage emotions, and live more joyfully.
https://www.betterworldbooks.com/product/detail/burnout-the-secret-to-unlocking-the-stress-cycle-9781984818324?shipto=US&curcode=USD&gad_source=1&gclid=CjwKCAjwpbi4BhByEiwAMC8JndNY-un7zdYKXISxyTP1PCTICLedqNlEY7bWznKNi08HsIHHUf4BPBoCuPcQAvD_BwE
The Myth of Normal, by Gabor and Daniel Mate. This book provides an excellent explanation about why so many people have mental health symptoms today. It teaches you how to explore your feelings and be more forgiving of yourself and others.
https://www.abebooks.com/servlet/BookDetailsPL?bi=31905992126&dest=usa&ref_=ps_ggl_17730880232&cm_mmc=ggl-_-US_Shopp_Trade_10to20-_-product_id=COM9781785042720USED-_-keyword=&gclid=CjwKCAjwpbi4BhByEiwAMC8JnUIs9eo4MvCW4hSKvjuBC16tpNrYWVlPicOdzplEn4rqc7pXeMFs5xoCyxMQAvD_BwE
Why Has Nobody Told Me This Before? by Dr. Julie Smith. This book provides a lot of effective self help strategies to help you build compassion for your self and emotional resilience.
https://www.abebooks.com/servlet/BookDetailsPL?bi=31718984643&dest=usa&ref_=ps_ggl_18382194370&cm_mmc=ggl-_-US_Shopp_Trade0to10-_-product_id=COM9780241529720USED-_-keyword=&gclid=CjwKCAjwpbi4BhByEiwAMC8JnRIdMLL0vlgaxcvaF__9hi1-YVt_fJf98bloCq4OGCBfrhsSVO9r5xoCB1IQAvD_BwE
Used books stores are great places to find self help books. I also highly recommend buying a $14.99 Audiobook Subscription. Then you can listen to these books in the car, while you clean, or while you work out. The beauty of books is you can learn on your time. They also help you to understand that you are not alone. SO many people experience mental health challenges.
Sleep and Mental Health
Here at Sacred Art Integrative Psychiatry, I focus on improving your sleep as a number one priority. Research has shown that 20% of people get 5 hours or less per night; 53% get 6-7 hours ; 26% get 8 hours or more. Sleep is vital for mental health, and poor sleep can increase the risk of mental health issues:
Brain function
Sleep helps the brain form new pathways for learning and memory, and it improves problem-solving skills.
Mood
Sleep helps regulate mood, and sleep deficiency can lead to irritability, mood swings, and depression.
Decision-making
Sleep helps with decision-making and creativity, and sleep deficiency can make it difficult to make decisions.
Mental distress
A study found that people who averaged 6 hours or less of sleep per night were 2.5 times more likely to experience frequent mental distress.
Anxiety
Sleep problems are often associated with anxiety disorders, and poor sleep can activate anxiety in people who are at high risk.
Sleep impacts mental health in a number of biochemical ways, including:
Brain activity
During sleep, the brain's activity fluctuates, allowing different parts of the brain to process information and perform restorative functions. Sleep deprivation can alter the activity of parts of the brain that control emotions and behaviors.
Amygdala activation
The amygdala is an almond-shaped structure in the brain that processes emotions. Sleep deprivation can cause the amygdala to become more reactive to negative images, and to be more connected to the brain's impulsive regions. This can lead to increased negative emotional responses, irritability, and anxiety.
Inflammation
When people don't get enough sleep, inflammation can linger after waking up. Long-term inflammation is linked to health issues like depression and cardiovascular disease.
Melatonin
The pineal gland in the brain produces melatonin, a hormone that helps you fall asleep. Melatonin levels fluctuate over time, which helps the body match its circadian rhythm to the light and dark cycle.
Cerebrospinal fluid
During slow-wave sleep, the brain produces more cerebrospinal fluid, which helps cleanse the brain of debris. This may be especially important for clearing away waste products associated with dementia.
To learn how to improve your sleep, call 414-242-6453 or schedule online today! Improving sleep can improve your mental health very quickly. Most medications take 4-6 weeks to show any type of improvement. This is why I ask you to focus on prioritizing sleep. 7-9 hours of QUALITY sleep is essential for mental health. I look forward to meeting you.
Supplements should be prescribed by a trained provider.
You can easily buy supplements online without a prescription. I would like to explain why I think that this is a bad idea. You should always have a professional, who is trained in prescribing supplements, give you advice on which supplements would be most appropriate for you.
Supplements have to be processed through your liver and kidneys just like medications. If you have any liver or kidney dysfunction, you may not be able to process supplements correctly and you could develop toxic levels.
Supplements can interact with medications and other supplements. Some of your supplements may make medications more or less effective. You should always have a professional review your medications and supplements prior to taking anything new.
Supplements can interact with certain foods. A trained professional can educate you on foods to avoid or foods that will boost absorption of supplements.
Supplements can increase the risk of bleeding in certain instances. A trained professional will be able to let you know if you need to hold supplements if you are injured or before you have a surgery.
Supplements can have side effects just like medications. A trained professional can help educate you on what to watch for.
It is best to take high quality supplements from a trusted source. Some supplements can have toxic metals in them. For example: Curcumin or turmeric is a supplement that is highly beneficial for many people. Because of the way it is grown, it can be contaminated with lead, mold, or bacteria. Some suppliers try to make sure you get even more anti-inflammatory effects and they actually add ibuprofen type medications which can be hard on your kidneys and can increase your blood pressure.
Supplements like amino acids and protein powders can be overused and can put too much stress on your kidneys. A trained professional can guide you on exactly when you need to supplement certain nutrients and how much is safe to take.
Supplements have varying levels of quality. There is a federal law that governs their quality. However, it does not apply to supplements bought online. A trained professional will always recommend supplements from a supplier that provides evidence that their supplements are high quality and conform to the laws regarding quality and safety.
Your medical record should always be updated with all of your supplements. Many pharmacists are now trained on supplements and how they interact with other medications. A trained professional can provide you with a supplement list - like a medication list that you can take to your primary care provider and pharmacist.
A trained professional can provide you with the latest evidence that can either support or refute claims by supplement companies.
A trained professional can provide you with prescriptions for supplements. Some HSA companies require prescriptions for supplements in order to prove they are a medically necessary purchase. If you have very high medical costs, you may also qualify to deduct supplements as medical expenses on your tax returns. A trained professional can link your supplements with a recognized medical condition.
I have taken hundreds of hours of training in prescribing supplements and nutritional support for a variety of health conditions. I also understand how each supplement is processed in the body. I look forward to speaking with you about your health. For a new patient appointment, call us today at 414-242-6453 or schedule an online appointment at:
www.sacredartintegrativepsychiatry.com
The power of music for mental health
Music can impact your mental health in a number of positive ways:
Mood regulation: Music can help you alter or match your mood, and can even raise your mood and help fight depression.
Stress reduction: Music can lower stress-related hormones.
Pain relief: Music can improve blood flow, which can help lower pain levels.
Sleep quality: Listening to music can improve sleep quality.
Social connection: Music can help foster social connection and support. For example, sharing musical tastes can strengthen friendships.
Trauma healing: Music can provide a safe and supportive environment for healing trauma.
Immunity: Listening to music is associated with higher levels of immunoglobin A, an antibody linked to immunity.
To reduce stress, you can try listening to music that plays at about 60 beats per minute. This tempo is said to encourage alpha brainwaves, which signal a relaxed and conscious mind. Celtic, Native American, and Indian string or flute music can also have a calming effect.
However, music can also have a harmful side. Adolescents who are experiencing depression may intentionally select music that can induce rumination and exacerbate mood symptoms.
Music with a faster tempo can generally make people feel more positive than slower music:
140–150 beats per minute (BPM): Research suggests that music with this tempo is often perceived as happy.
120–140 BPM: For familiar songs with lyrics, this tempo is generally considered motivational.
130–150 BPM: For unfamiliar, non-lyrical songs, this tempo is generally considered the most motivational.
Fast-paced music can increase heart rate and blood pressure, which can make people feel more alert and energetic. This is why many people listen to upbeat music when they need a boost of motivation or during workouts.
On the other hand, slower tempos can have a calming effect on the body and mind. They can help people relax, ease stress, and lower their heart rate and blood pressure. Slower tempos are often used in meditation and yoga sessions, and are also popular as study and sleep aids.
Here are some songs with a tempo of 140–150 beats per minute (BPM):
Afterglow: 140 BPM
Easy Please Me: 140 BPM
Purple Lamborghini: 147 BPM
Never Forget You: 146 BPM
Dreamer: 150 BPM
Your Mama Don't Dance: 150 BPM
You Could Be Mine: 150 BPM
Get On Your Boots: By U2, 150 BPM
Heartbeat Song: By Kelly Clarkson, 150 BPM
I Love to Love: By La Bouche, 150 BPM
I'm Flexin: By T.I. Featuring Big K.R.I.T., 150 BPM
Here are some songs with a tempo of 120–140 beats per minute (BPM):
All Or Nothing: By Topic and HRVY
YEAH: By Glockenbach, Joel Corry, Tenchi, and ClockClock
Get Up Off The Floor: By FORTELLA
Kiss Me: By Dermot Kennedy
Time After Time: By Pascal Letoublon and ILIRA
Starlight: By Drenchill and Jorik Burema
Counting Down The Days: By Above & Beyond and Gemma Hayes
Take A Moment: By Armin van Buuren and Winter Kills
Underwater World: By ATB
Start To Feel: By Cosmic Gate and Cary Brothers
Of The Tribe: By Delerium
Dancing With Kadafi: By Infected Mushroom
We're Good: A fitness cover of Dua Lipa
bad guy: A fitness cover of Billie Eilish
Bodak Yellow: A fitness cover of Cardi B
Here are some songs with a tempo of 60 beats per minute (BPM):
Relaxing Music (60 Bpm) [Instrumental]: A song by Blue Claw Fitness available on Spotify
My Girl: By Otis Redding
Love Is All: By The Tallest Man On Earth
Landslide: By Fleetwood Mac
Brännö serenad: By Håkan Hellström
Within: By Daft Punk
Because I Know That I Can: By Andy Burrows
New Slang: By The Shins
Lost: By Frank Ocean
One Of These Things First: By Nick Drake
Music can impact brain chemistry in a number of ways, including:
Dopamine release
Music can trigger the release of dopamine, a neurotransmitter that produces feelings of pleasure and well-being. The brain can even anticipate pleasurable moments in familiar music and release dopamine in advance.
Blood flow
Listening to or making music increases blood flow to the brain regions that control emotions.
Limbic system activation
The limbic system, which is involved in processing emotions and memory, becomes active when music is heard.
Motor system engagement
Music engages the motor systems, especially through rhythm. Playing an instrument can increase activity in the motor cortex and cerebellum, which are important for coordination and motion.
Entrainment
People often unconsciously synchronize their movements to the rhythm of music, a phenomenon called entrainment.
I highly recommend music for mental health. When you are feeling down, find your favorite, fast tempo music and listen to it. Avoid sad songs with a lot of sentimental meaning as this can make mood worse. When you are stressed or anxious, find those slow, but happy and peaceful songs that are attached to happy memories. Science has shown that music therapy can immediately improve mood. For more tips on immediately improving your mental health. Call us at 414-242-6453 or schedule an online appointment today!!
WILD5
WILD5 is a thirty day, free wellness program. that combines established wellness practices and positive psychology. After 30 days, people who complete the program report increased levels of happiness and resilience. The components of the WILD5 program include: exercising for 30 minutes day - usually walking at 4 miles per hour; 10 minutes of a mindfulness practice per day; use at least 4 sleep hygiene practices per night; meet or call at least two friends or family members per day; track your daily meals and snacks. The creators of WILD5 have reviewed the outcomes of the people who have completed their program and people report: 30% increase in happiness; 51% increase in enthusiasm; 63% increase in resilience; 45% increase in optimism.
If you wish to participate in the WILD5 30 day program, the website is: https://wild5wellnessprogram.com/
It is 100% free and has research based interventions to improve your mental health. The interventions are also either free or low cost.