Mental Health and Work-Life Balance

A person’s condition regarding their psychological and emotional well-being or otherwise known as mental health, is a major issue today. “Mental illness is a serious disturbance in thoughts, feelings and perceptions that is severe enough to affect day-to-day functioning” (Health and Wellness in the Workplace). Some conditions of mental health include: Schizophrenia, Depression, Bi-polar Disorder, Anxiety Disorder, Eating Disorder, and Addiction. In order to minimize your risk to these illnesses, ensure that you separate your work and home life.

Start off by clicking this link http://www.cmha.ca/mental_health/work-life-balance-quiz/#.WLM7TxIrL-Y and take the quiz to understand your balance. If you’re score is 10 or under, your state of balance is low. This result will mean you need to work on balancing your work life and personal life.

imagesTechnology ensures that individuals are connected to their work life at all times of the day – even when they are not in the office. A French Socialist MP Benoit Hamon states “employees physically leave the office, but they do not leave their work. They remain attached by a kind of electronic leash – like a dog. The texts, the messages, the emails – they colonise the life of the individual to the point where he or she eventually breaks down.” (Schofield). In order to provide employees with a reprieve from their jobs, France is enforcing a law where “companies of more than 50 people will be obliged to draw up a charter of good conduct, setting out the hours – normally in the evening and on weekends – when staff are not supposed to send or answer emails” (Schofield).

imgresIn Michael Moore’s documentary, entitled Where to Invade to Next, he talks about a multitude of European countries and how they provide extended vacation for workers, sick days, and reduced hours. “In fact, as Moore discovers, the happier these workers are, the more time for eating, recreation and lovemaking they have, the more productive they become” (Macnab). European countries encourage a work-life balance that North American countries, like Canada, should emulate. Having a work-life balance that allows you to separate your work life from your personal life will improve your mental health and decrease your risk of being affected mental illnesses.

I encourage you to answer the following three questions below, to provide feedback on this subject.

  1. Do you feel that you have a health work-life balance?
  2. What do you feel employers could do to improve your mental health inside and outside the work place?
  3. What do you think you can do to improve your mental health inside and outside and outside the work place?

 

Related Links:

http://wheretoinvadenext.com/

http://www.mentalhealthcanada.com/main.asp?lang=e

References:

Health and Wellness in the Workplace. (2017, February 06). Retrieved February 26, 2017, from https://mdsc.ca/workplace/health-and-wellness-in-the-workplace/

Macnab, G. (2016, June 08). Where to Invade Next review: Michael Moore documentary is surprisingly charming and playful. Retrieved February 26, 2017, from http://www.independent.co.uk/arts-entertainment/films/reviews/where-to-invade-next-review-michael-moore-documentary-is-surprisingly-charming-and-playful-a7070851.html

Schofield, H. (2016, May 11). The plan to ban work emails out of hours. Retrieved February 26, 2017, from http://www.bbc.com/news/magazine-36249647

Advertisements

Live A Stress-Free Life

“There are several components of good health that are essential for living a long, strong life. Eating properly, exercising, and getting enough rest are critical. However, one aspect of divine health that isn’t emphasized as much as healthy eating and exercise habits is the importance of living a stress-free life” (Daniels). To live a successful stress-free life, you must identify what it is that causes you stress and once you have figured out what causes you stress you can tackle it. The four common types of stress are: time, anticipatory, situational, and encounter stress. Every one of these types of stress happen daily for many people.

imgres.jpgTime Stress is more likely than not, the number one common stress individuals encounter. Whether it is trying to get everyone in your family to the places they have to be, or having to run all your errands on your day off, there just never seems to be enough time in the day to do what you need to do. It is important to remember that it is okay if some things on your “to do list” don’t get done and not to stress about it. Although, that is easier said than done. To help yourself reduce this type of stress, organize your schedule with an agenda or planner.  This will allow you to help prioritize your errands with the time you have and complete the most important items on your list.imgres-1.jpg

“Anticipatory stress describes stress that you experience concerning the future” (Causes of Stress, What Causes Stress, Common Causes of Stress).  This type of stress deals with focus on a specific event at work, home, sporting event, or social event. It may also be defined as something that one worries about in the future due to a feeling they have. Either way, this type of stress is one an individual may overthink. To remain calm or stress free, take each day leading up to the event one day at a time. Make sure to also prepare yourself for what the event is and to not be constantly thinking about it. Give yourself enough time to feel comfortable but at the same time distract yourself with doing something that makes you happy and not think about anything other than the task you enjoy.

workplace-stress“Situational stress can occur in any of our everyday life situations” (Causes of Stress, What Causes Stress, Common Causes of Stress). People have situational stress because they have no control over the situation they are stressed about. This is one of the worse types of stress because you do not know what is going to happen with your given situation. The best thing to do for this is to not think about it, but how often does that work. Therefore, you need to do something that will 100% distract you from the situation. The best medicine to relieving stress is working out. Working out has been proven to “help you fall asleep faster and deepen your sleep” (Mayo Clinic). Working out also gives you a chance to unwind and focus simple on the exercises you are doing.

39899352-collage-of-screaming-people-stock-photo-stress-people“You experience encounter stress when you worry about interacting with a certain person or group of people – you may not like them, or you might think that they’re unpredictable. This type of stress also occurs when you feel overwhelmed or drained from interacting with too many people” (Causes of Stress, What Causes Stress, Common Causes of Stress). People experience this type or stress mostly at work or with people they see on a regular basis. Unfortunately, you can’t always avoid the people you don’t like. The best way to deal with this is to try and practice communicating effectively and efficiently with people you are comfortable with, therefore when you have to speak with the people who cause you stress, you can keep it short and sweet and to the point.

All in all, stress is evident in our everyday lives. Fortunately, there are multiple ways to destress for any given type of stress and It is up to you to choose how you reduce your stress.

I encourage you to answer the following four questions below, to provide feedback on this subject (if you feel comfortable). Stress is something that is not easily avoidable and a major concern to our health. I hope you take this post seriously and take the actions to dealing with the stress appropriately. The following questions are:

  1. What cause you stress?
  2. How do you deal with your stress?
  3. Are there other types of stress you have?
  4. Do you agree with these 4 types of stress as the common ones?

Related Links:

https://www.skillsyouneed.com/ps/stress-tips.html

http://www.wikihow.com/Deal-With-Stress

References:

Causes of Stress, What Causes Stress, Common Causes of Stress. Retrieved February 25, 2017, from http://www.stresstostrength.com/causes-of-stress/

Daniels, S. (2013, February). CHANGE Magazine, a Creflo Dollar Publication. Retrieved February 25, 2017, from http://change-deploy.creflodollarministries.org/site/1028/health.aspx

Exercise: 7 benefits of regular physical activity. (2016, October 13). Retrieved February 18, 2017, from http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=1

 

 

The Importance of Nutrition

vegetable_pasta_labelNutrition is defined as “the act or process of nourishing or being nourished” (Webster). “Good nutrition means getting the right amount of nutrients from healthy foods in the right combinations. Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today’s most prevalent chronic diseases” (What is Nutrition?). The six essential nutrients required for good health include: Carbohydrates, Protein, Fat, Vitamins, Minerals, and Water. If you look at most of the items you purchase from the grocery store, almost every item has a nutritional facts label on the back or side of the product. More likely than not, there is usually 4 out of the 6 basic nutrients on every label.

complex-carbs-list-carbohydrates-discussion-questions-groups-of-2-5-minutesCarbohydrates are grouped into two categories: simple and complex. “Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary fibre” (Six Basic Nutrients Required for Good Health). Carbohydrates are essential to one’s body because they are used first to fuel muscles and the brain. Items such as fruits, nuts, seeds, oats, and brown rice (Soluble fibres) lower your blood cholesterol and helps control blood sugar levels. Your insoluble fibres (wheat and corn barn, whole-grain breads, cereals, and vegetables), helps alleviate digestive disorder like constipation and in the process, may help prevent colon cancer. It is said that 55-60% of your calorie intake should come from carbohydrates.

protein-56afc50d5f9b58b7d01ccc1aProtein comes from food being broken down into amino acids by the digestive system. These amino acids are then “used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones” (Six Basic Nutrients Required for Good Health). To help have a healthy immune system protein is a significant intake.  Protein will be used as an energy source if your body doesn’t receive enough carbohydrates due to skipped meals or heavy exercise. Your main sources of protein include “animal products like meat, fish, poultry, milk, cheese and eggs and vegetable sources like legumes (beans, lentils, dried peas, nuts) and seeds” (Six Basic Nutrients Required for Good Health).

imgresLike carbohydrates, fats are grouped into two categories: saturated and unsaturated fats. Your animal-based products “are high in saturated fats whereas most vegetable oils are higher in unsaturated fat” (Six Basic Nutrients Required for Good Health). Fats provide twice the amount of calories then carbohydrates and protein do. However, the importance of fats is still necessary for a healthy diet. “Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones” (Six Basic Nutrients Required for Good Health). According to nutrition guidelines, Canadians should include 30% or less of energy (calories) as fat and less than 10% of energy as saturated fat.
imgres1Vitamins are one of the most important nutritional intakes because most vitamins can’t be made in the body. Vitamins help regulate the chemical reactions in our bodies. Therefore, we must obtain these vitamins through our diet. “There are 13 vitamins, including vitamins A, B complex, C, D, E, and K” (Six Basic Nutrients Required for Good Health). The best way to consume vitamins is through a varied diet rather than supplements because this increases your chances of not taking too high of a dose.

essential-minerals-chemical-dietary-element-mineral-nutrients-trace-inorganic-elements-human-body-50356414“Minerals are components of foods that are involved in many body functions” (Six Basic Nutrients Required for Good Health). Minerals such as calcium and magnesium are important for bone structure, while iron is needed for our red blood cells to transport oxygen throughout bodies. If you go to this link http://divinehealthfromtheinsideout.com/2012/05/the-role-of-minerals-in-the-body/ it will provide the information on the two types of minerals (Macro-minerals and Micro-minerals) and inform you of their significance they have on our bodies.

imgres-1Last but not least, “water is a vital nutrient for good health” (Six Basic Nutrients Required for Good Health). A majority of our body (60-70%) is made up of water. “Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function” (Six Basic Nutrients Required for Good Health). Adults are recommended to drink 8 glasses of fluid daily. Depending on the weather that day or physical activity, your fluid intake will need to increase to replenish your body. The positive about having to drink so much fluid daily is that the fluids you consume do not have to be just water. You can drink other fluids like milk or juice, or consume food that are in water like fruits and vegetables. On the negative side, any caffeinated beverage does not count because “caffeine is a diuretic, making us lose water” (Six Basic Nutrients Required for Good Health).

To sum this all up, if you eat a combination of healthy foods containing nutrients, you are on the right track for a long and healthy life.

Nutrients are key to the success of our health and if taken correctly will help you live longer. I encourage you to answer the following three questions below, to provide feedback on this subject.

  1. How often do you consume all six (Carbohydrates, Protein, Fats, Vitamins, Minerals, & Water) nutrients in a day?
  2. What do you feel is the most important essential nutrient, and why?
  3. Do you feel it is necessary to drink 8 glasses of fluid a day?

Related Articles:

http://healthyeating.sfgate.com/5-benefits-proper-nutrition-3664.html

http://www.medicalonline.com.au/medical/nutrition/benefits-of-good-nutrition.htm

http://healthyeating.sfgate.com/6-essential-nutrients-functions-4877.html

References:

Nutrition. Retrieved February 25, 2017, from https://www.merriam-webster.com/dictionary/nutrition

Six Basic Nutrients Required for Good Health. Retrieved February 25, 2017, from http://www.successfulaging.ca/programs/nutrition/04.html

What is Nutrition? (2010, October 10). Retrieved February 25, 2017, from http://whatisnutritiontips.com/

The Benefits of Practicing Yoga

 

yogaposeimage“The word ‘yoga’ means ‘to unite’ and refers to the fusion of body, mind and spirit through meditation, breathing and physical postures” (Rosen). Whether you are young or old, yoga is a practice you can do. The more you practice yoga the better the results will be. This is because “yoga rewards consistency” (Crawford). The practice of yoga promotes health and wellness benefits. A few examples include: increasing your blood flow, ups your heart rate, raising your self-esteem, and building muscle strength.


circulatory-system500Believe it or not yoga gets an individuals blood flowing. Specifically, the relaxation exercises help your circulation in your hands and feet but thats not all that yoga does. Yoga “gets more oxygen to your cells, which function better as a result” (McCall). Inverted poses (headstand, handstand, shoulderstand) “encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated” (McCall).

 

 

heart-rate1While regular aerobic exercises such as running, increases your heart rate and lowers the risk of heart attacks yoga can boost your heart rate if you do exercises vigorously. “But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise” (McCall).

 


self_esteemThe numerous self esteem boosts yoga provides is incredible. Firstly, it gives one peace of mind by slowing down “the mental loops of frustration, regret, anger, fear, and desire that can cause stress” (McCall). Secondly, it gives you the inner strength you may not of had before starting this practice. Inner strength could be sticking to a diet or quitting a bad habit that effects your life in a negative way like smoking. Thirdly, yoga helps focus on the present. “Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores” (McCall).

wide-legged-standing-forward-bend-300x168When practicing yoga, you build muscle strength and balance it with flexibility. Yoga protects us  from experiencing arthritis and back pains. Yoga also protects an individual from cartilage and joint breakdown, your spine, and perfects your posture.  When your body and head are aligned with your spine it reduces the work on your neck and back muscles. Spinal disks are shock absorbers between the vertebrae that can herniate and compress nerves. Your spinal disks crave movement because that is the only way they get nutrients. Therefore, your body needs to be capable to backbend, forward bend, and twist.

In short, this small list shows some of the benefits of doing yoga. If individuals fit at least one hour of practice per week consistently they will see significant improvements into their health and wellness. Thus, as you can see, yoga promotes individuals lives to be more positive whether that be in their relationships, personal goals, work life, etc.

I encourage you to answer the following three questions below, to provide feedback on this subject. I believe Yoga is something that every individual should try and do because of the amazing benefits it has on your mental and physical state of mind and body. The following three questions are:

  1. What do you think is the most important benefit from practicing yoga?
  2. How often would you do Yoga a week, and why?
  3. Should Yoga be incorporated into more fitness routines, either as a warm up or cool down?

Related Links:

http://www.webmd.com/fitness-exercise/a-z/yoga-workouts

https://www.artofliving.org/yoga/yoga-benefits/top-ten-yoga-benefits

References:

Crawford, B. (n.d.). How Often Should You Do Yoga a Week? Retrieved February 23, 2017, from http://healthyliving.azcentral.com/should-yoga-week-7362.html

McCall, T., M.D. (2015, April 21). 38 Health Benefits of Yoga | Yoga Benefits. Retrieved February 23, 2017, from http://www.yogajournal.com/article/health/count-yoga-38- ways-yoga-keeps-fit/

Rosen, K. (2005, March 01). The Benefits of Yoga: Transform Your Mind, Body and Spirit. Retrieved February 23, 2017, from http://www.motherearthliving.com/naturalbeauty/how-yoga-can-transform-your-mind-body-and-spirit