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Natural Mental Health Protocols!

Walk, walk and walk!!

I recommend adding up to an hour per day of extra walking. Start at 10 minutes, then 20 etc... Walk in 20-minute increments. Add additional exercises as your health permits up to 3 times per week for 30 minutes. We can work with you to develop a personalized plan based on your current conditions. There are many benefits to be obtained fro

I recommend adding up to an hour per day of extra walking. Start at 10 minutes, then 20 etc... Walk in 20-minute increments. Add additional exercises as your health permits up to 3 times per week for 30 minutes. We can work with you to develop a personalized plan based on your current conditions. There are many benefits to be obtained from walking. They include:

-Reducing stress & anxiety
-Lowering risk of depression
- Improving mood
- Helping you sleep better
- Improving energy levels
- Improving cognition & creativity
-Lowering risk of dementia & Alzheimer’s
- Improving overall quality of life


Set a good sleep cycle!

Adequate rest is important. The body heals when it is allowed plenty of time to enter into a parasympathetic state.  In fact, when the parasympathetic nervous system (PSNS) is activated, it slows our heart and breathing rates, lowers blood pressure and promotes digestion. Our body enters a state of relaxation, and this relaxation breeds r

Adequate rest is important. The body heals when it is allowed plenty of time to enter into a parasympathetic state.  In fact, when the parasympathetic nervous system (PSNS) is activated, it slows our heart and breathing rates, lowers blood pressure and promotes digestion. Our body enters a state of relaxation, and this relaxation breeds recovery! Getting to sleep between 9-10 pm, and rising with the sun, helps to set a good diurnal rhythm, allowing the body to adequately begin the healing process overnight.  If you need help with your sleep schedule, you may need to ask about our sleep protocol!

Meditate and Breathe for Health!

Meditate and Breathe for Health!

I consistently recommend that my clients learn to "Heart Meditate" It is a form of mediation that brings your attention to your heartbeat and can create brain and heart coherency. In addition, starting your day with breathing exercises that includes breathing in for 5 seconds and breathing out for 10 seconds will help to calm the body and

I consistently recommend that my clients learn to "Heart Meditate" It is a form of mediation that brings your attention to your heartbeat and can create brain and heart coherency. In addition, starting your day with breathing exercises that includes breathing in for 5 seconds and breathing out for 10 seconds will help to calm the body and reset the nervous system. 


BENEFITS OF MEDITATION!

"Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. It can help you to remain centered with dealing with stressful situations.  Breathing exercises can help you to relax and cope with stress by refocusing your attention on something calming and turning off the "fight and flight" system. 

What's happening to your health? The Facts!

We are facing a mental Health Crisis! Why?

Stress contributes to both pshychological and physical illnesses

We are facing a mental Health Crisis! Why?

According to the Diagnostic and Statistical Manual of Mental Disorders, 4 out of the 10 leading causes of disability in the US and other developed countries are mental disorders. Major depression, bipolar disorder, schizophrenia, and obsessive compulsive disorder (OCD) are among the most common mental disorders that currently plague numer

According to the Diagnostic and Statistical Manual of Mental Disorders, 4 out of the 10 leading causes of disability in the US and other developed countries are mental disorders. Major depression, bipolar disorder, schizophrenia, and obsessive compulsive disorder (OCD) are among the most common mental disorders that currently plague numerous countries and have varying incidence rates from 26 percent in 

America to 4 percent in China. 


Though some of this difference may be attributable to the manner in which individual healthcare providers diagnose mental disorders, this noticeable distribution can be also explained by studies which show that a lack of certain dietary nutrients contribute to the development of mental disorders. Notably, essential vitamins, minerals, and omega-3 fatty acids are often deficient in the general population in America and other developed countries; and are exceptionally deficient in patients suffering from mental disorders. Studies have shown that daily supplements of vital nutrients often effectively reduce patients' symptoms. 


Supplements that contain amino acids also reduce symptoms, because they are converted to neurotransmitters that alleviate depression and other mental disorders. Based on emerging scientific evidence, this form of nutritional supplement treatment may be appropriate for controlling major depression, bipolar disorder, schizophrenia and anxiety disorders, eating disorders, attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD), addiction, and autism. 

(Nutritional Journal)

 Nutritional therapies for mental disorders | Nutrition Journal | Full Text (biomedcentral.com) 

Chronic illnesses are on the rise!

Stress contributes to both pshychological and physical illnesses

We are facing a mental Health Crisis! Why?

 According to the Centers for Disease Control and Prevention, six out of every ten adults in the United States have at least one chronic disease, and about four in ten have two or more chronic diseases [1]. 

Chronic diseases, i.e., conditions that occur for at least one or more years and necessitate ongoing medical care, include diseases s

 According to the Centers for Disease Control and Prevention, six out of every ten adults in the United States have at least one chronic disease, and about four in ten have two or more chronic diseases [1]. 

Chronic diseases, i.e., conditions that occur for at least one or more years and necessitate ongoing medical care, include diseases such as cardiovascular conditions, cancers, diabetes mellitus, and Alzheimer’s disease. These conditions are also among the leading causes of death globally, accounting for 70% of all deaths around the world [2,3,4].


Diet, often considered as a lifestyle factor, contributes to the development of many chronic conditions including obesity, cardiovascular disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, some cancers, and perhaps some neurological diseases.


 Moreover, one medical condition, when present, often contributes to the development of other medical conditions, such as the impact of obesity or excess body weight/fat as a risk factor for conditions including type 2 diabetes, hypertension, metabolic syndrome, and some cancers, among others. 


This Special Issue features research conducted by Ding and coworkers [5], which demonstrated significant associations between weight change during the different phases of adulthood and the risk of non-alcoholic fatty liver disease. The authors reported that their findings, if causal, could translate to the prevention of about 73% of incident non-alcoholic fatty liver disease if individuals maintained a healthy body mass index across adulthood [5].

The Role of Nutrition in Chronic Disease (https://www.mdpi.com/2072-6643/15/3/66

Stress contributes to both pshychological and physical illnesses

Stress contributes to both pshychological and physical illnesses

Stress contributes to both pshychological and physical illnesses

 Many people, over the course of their lives, have experienced acute stress, a dramatic physiological and psychological reaction to a specific event. Chronic stress, however, is a consistent sense of feeling pressured and overwhelmed over a long period of time.   Chronic stress is linked to other conditions, both psychological and physica

 Many people, over the course of their lives, have experienced acute stress, a dramatic physiological and psychological reaction to a specific event. Chronic stress, however, is a consistent sense of feeling pressured and overwhelmed over a long period of time.   Chronic stress is linked to other conditions, both psychological and physical. These can include:

  • Diseases such as hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, and arthritis
  • Addiction to alcohol, nicotine and/or prescription drugs, and behavioral-related such as addiction to the internet, food, or gambling
  • Mood disorders and anxiety disorders, which are common secondary diagnoses for people with chronic stress

Hypertension, depression, addiction and anxiety disorders are the conditions most related to chronic stress.  


Yale Medicine’s stress management recommendations include:

  • Exercising
  • Eating healthy foods
  • Learning time management techniques
  • Setting realistic goals
  • Getting more sleep
  • Making time for leisure activities
  • Building stress reduction skills
  • Learning and practicing mindfulness (learning to control attention)


(Chronic Stress-Yale School of Medicine)


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