Holistic Living

June 5, 2016 By Suruchi Saini

How Music Affects the Brain – Part 1

The Emotional Benefits

“The Universal Language – Music”. Everyone (human beings; animals; plants) enjoys some form of music! Some of us might have forgotten this due to stress or busy lifestyle but we know when our favorite music plays, it changes our chemistry and affect our mood. So let’s give ourselves this permission to enjoy it for at least 15 minutes/day. Its meditational and uplifting!

Numerous studies have touted the myriad benefits of listening to music, an activity among few others that stimulates every known part of the brain. From boosting creativity to increasing exercise performance, music can be helpful in many ways.

Not all music is created equally, though, and if it’s too loud or jarring, it can be harmful. However, listening to—or better yet, playing—most music, at a moderate volume, is a great way to enhance your mental, emotional, and physical well-being.

So what are some of the reasons it’s good to turn on the radio, pop in your headphones, or hit ‘play’ on your iTunes list?

In the first post of this three-part series on how music affects the brain, we’ll look at its emotional benefits.

Listening to music lights up the brain’s limbic system, which is associated with emotions. Therefore, it can—and does—greatly affect us on an emotional level.

Note the Chemical Change

It has been documented that listening to music increases the “feel-good” chemical dopamine, which is part of the pleasure-reward system.

In addition, hearing live music or playing music with others activates the production of oxytocin, which is the brain chemical that helps us form personal bonds. Some evidence suggests that a boost in oxytocin created from listening to music can result in a person being more generous and trustworthy.

Moreover, listening to and playing music often lowers the stress hormone cortisol. Slow, quiet, classical music is most proven to minimize stress on people of all ages, even infants.

Music is a Mood Enhancer

Many studies have documented that listening to music can not only reduce negative emotions, it can actually instill feelings of positivity. Upbeat, cheerful songs in particular seem to most effectively induce optimistic outlooks.

People all over the world can attest to music’s ability to lift their spirits, and modern research backs that up. The psychotherapeutic benefits are now well-substantiated, which means music can indeed help “heal the soul”.

Is Sad Music Helpful?

A recent study showed that participants were able to identify a neutral face as happy or sad based on the type of music they had just listened to. The ability to hear sad music and then consider someone to be sad can lead to listeners being more empathetic towards others.

Also, while it may seem counter-intuitive, listening to sad music can be cathartic. Somber songs can help people who are going through rough times get in touch with their emotions, which is a vital step in the healing process.

Music is more than a mere art—it’s a beneficial tool for our emotional health. To reap the most rewards for your emotional state, err on the side of bright, lively songs or slow, peaceful tunes rather than anything too raucous.

In the next post, we’ll look at how music affects us on a mental level.

May 22, 2016 By Suruchi Saini

Depression Among Teens

April 2016 Although the majority of those in the U.S. who suffer from depression are men and women older than 18, the mental illness does affect teens.

According to the National Institute of Mental Health (NIMH), an estimated 2.8 million adolescents in the U.S. aged 12 to 17 had at least one major depressive episode in 2014. That number represented 11.4 percent of the U.S. population aged 12 to 17, with the illness affecting three times as many females in that age range than males in that age range.

What’s more staggering is that Mental Health America estimates that one in five teens suffers from clinical depression.

What Causes Teen Depression?

Teens can be negatively impacted by a number of social, psychological, and physical challenges they face on a daily basis. These may include peer pressure, changing hormone levels especially Dopamine, developing bodies, relationship issues at home /outside and pressure to perform well in school and in sports.

Many teens overreact if things don’t go their way, and they can easily feel like life is unfair. This can lead to feelings of confusion, frustration, and stress. Furthermore, teens in today’s society can be especially affected by what they see in the media and how they experience and interact with the media, which is more prevalent and comes in various forms now than at any other time in history.

What Does Depression in Teens Look Like?

Like many adults who are afflicted with depression, some teens can appear sad, gloomy, and despondent. More frequently, however, the main symptom among depressed teens is irritability, which can present itself in the form of hostility, grumpiness, anger, or violence.

Some indications that a teen may be depressed are poor performance in school, withdrawal from social activities, low self-esteem, lack of concentration, problems with authority, substance abuse, sexual promiscuity, and suicidal thoughts and actions.

Teen Suicide

Mental Health America states that each year, almost 5,000 people aged 15 to 24 kill themselves, a rate that has nearly tripled since 1960. Suicide is the third leading cause of death in adolescents.

Some studies suggest that four out of five teens who attempt suicide give overt warning signs ahead of time such as threatening to commit suicide, writing poems or stories that refer to death, getting rid of possessions, or behaving in irrational ways.

A note on antidepressants: while medication has been shown to help some people who suffer from depression, the U.S. Food and Drug Administration (FDA) warns that people under the age of 25 “may experience an increase in suicidal thoughts or behavior when taking antidepressants, especially in the first few weeks after starting or when the dose is changed.”

How to Help Teens with Depression

When teens are depressed, there are a number of ways for them to find relief from the troublesome symptoms. To begin with, family members can present a platform on which teenagers feel comfortable in sharing their feelings and thoughts without feeling judged. Seek professional help early on to reduce the damage by making an appointment with a therapist and/or a psychiatrist. In addition, making new friends, participating in sports or other extracurricular activities, securing part-time employment, and volunteering are all avenues teens can explore to increase their self-esteem and self-worth, find meaning in life, and feel accepted.

Pay special attention on their diet, especially to their intake of water, and their vitamin D and Iron levels.

When depressed teens recognize that they need help to overcome their mental illness, they have taken the first step. It’s then up to family members, friends, teachers, and mentors to encourage them, support them and guide them in the right direction.

Again, please skim through my past Self Care posts to get few additional ideas!

May 7, 2016 By Suruchi Saini

Depression among Women

Colors Wish everyone a very Happy Mother’s day!! Let’s take an opportunity to honor our mothers, grandmothers; God mothers; aunts or any women who ever cared for us so far in this journey. For me, besides my mother and grandmother there are many – my aunts; my cousins; my friends; my neighbors; and my favorite teachers! I feel there are motherly qualities in every woman irrespective of her age. Let’s celebrate those qualities this weekend!!

In continuation with my last post on “Depression among men“, today I am sharing my post on “Depression among women”. Here I go –

According to the Mayo Clinic, depression is “a mood disorder that causes a persistent feeling of sadness and loss of interest”. It’s more than a series of a few bad days, and it’s more than experiencing life’s normal bumps and potholes. The latest studies are also calling it an inflammatory disease.

Depression, also known as major depressive order or clinical depression, impacts one’s feelings, thoughts, and actions, and an array of emotional and physical problems can stem from the disorder. It’s a serious condition that often needs to be addressed by a professional who may offer various treatment options and recovery plans, including medication use, lifestyle changes, or psychotherapy—also referred to as talk therapy or, simply, counseling.

By the Numbers

Although it is difficult to track the precise occurrence of a disorder that so many people do not admit to having—primarily due to the stigma that’s often attached to a mental illness of any kind—WebMD cites that an estimated 15 million Americans suffer from depression each year. While it affects people of all races, ages, sexes, and socioeconomic backgrounds, the National Alliance on Mental Illness (NAMI) reports that women are 50 to 70 percent more likely than men to experience depression, and at least 25 percent of women will experience depression at least once in their lives.

Why are More Women Affected?

Any number of factors may contribute to depression in women, but the most common are:

Genetics: Depression can be passed down from generation to generation through DNA, and since more women historically have suffered from depression, it presently affects more women.
Hormones: Women experience changes to their hormonal balances based on standard life cycle events such as starting menstruation, getting pregnant, giving birth, and transitioning into menopause, and the changes in estrogen and progesterone can alter brain chemicals like the mood-controlling serotonin.
Stress: Dealing with the death of a close friend or family member, or with the aftermath of a failed relationship, can wreak havoc on a woman’s happiness, self-esteem, or self-worth, often resulting in depression.
Thyroid malfunctioning: Due to Thyroid malfunction, women can suffer with mood swings which can affect their ability to socialize or have healthy relationships, can lead to Depression.

The Faces of Depression in Women

The types of depression that commonly affect more women than men are:

Premenstrual dysphoric disorder (PMDD): A small percentage of women deal with such strong PMS symptoms—bloating, irritability, breast tenderness, etc.—that they become unable to focus on their jobs, families, school work, relationships, or other important aspects of their lives.
Postpartum depression: After giving birth, some women feel overwhelming anxiety, exhaustion, and sadness, often to the point of being unable to properly care for their newborn babies.
Perimenopausal depression: Women transitioning out of menopause typically experience hot flashes, insomnia and forgetfulness. Coupled with a decrease in estrogen as well as the sadness as children grow up and move out of the house, depression during this period which can last from a few months to a few years, is not uncommon.
Seasonal affective disorder (SAD): During the darker winter months, some women withdraw from social groups, put on weight, and sleep excessively, and then return to their “normal”, depression-free selves in the spring.

Depression affects everyone differently, and NAMI states that “women are more likely than men to experience pronounced feelings of guilt, oversleep, and overeat”.

Regardless of why a woman may be dealing with depression, or what her symptoms may be, it’s important for her, and for her close family members, to understand that it’s a serious condition that needs to be taken care of before it gets worse.

Medicine comes very handy, especially in the initial stages. However, it has to be combined with self-care and coping skills. Check my recent posts on Self Care.

April 24, 2016 By Suruchi Saini

Depression Among Men

Spring Depression is one of the most prevalent mental disorders in the US, and it affects a large number of people regardless of their sex, ethnicity, religious beliefs, or socioeconomic status. Although the reasons people become depressed vary, research shows that the illness can be triggered by genes, hormonal changes, and environmental factors. Unhealthy microbiome plays significant role in having Depression symptoms and if it goes untreated, it can lead to fully blown Depression.

While more women than men suffer from depression, and it used to be thought of as a “woman’s disease”, it still disrupts the lives of roughly six million men each year. Unfortunately, men who are clinically depressed do not tend to admit to having a problem and therefore do not often seek treatment.

Why Are Men Underdiagnosed?

Much of society sees depression as a sign of weakness, a highly emotional issue, or a problem that can be fixed with ease and by choice. More so than women, men are inclined to deny that they are suffering from depression because they are “supposed to be strong”.

Furthermore, men often have difficulty accepting that depression is a serious mental illness and that it extends beyond merely feeling sad.

Finally, the symptoms of depression usually present differently in men than they do in women. Feeling emotional, which is largely evident in women with depression, is not seen as much in depressed men. Not knowing that there are other associated signs results in men not knowing they have depression.

What are the Symptoms of Male Depression?

Unlike women, men who are depressed are not very likely to acknowledge feelings of hopelessness, despair, and self-loathing. Instead, the common complaints among depressed men are:

Headaches
Digestive problems
Fatigue
Irritability

How do Men Deal with Depression?

The way in which men deal with depression differs from that of women. Men tend to seek distraction from their problems by using coping mechanisms. Some may be perceived as healthy, such as spending more time at work or on sports, whereas others such as drinking to excess, abusing drugs, and engaging in reckless behavior are decidedly unhealthy.

Such actions, coupled with the denial of having a mental illness as well as the subsequent decision to get treatment, can have dire consequences. According to the National Alliance on Mental Illness (NAMI), men in the US are roughly four times more likely than women to complete suicide. Although women attempt suicide more often, men generally show fewer warning signs, act more quickly on suicidal thoughts, and use more lethal methods. The Center for Disease Control (CDC) finds that about 75 percent of suicides committed in the US are by men.

How Men with Depression Can Be Helped

To help men learn to identify and treat depression, it’s essential to understand not only why they suffer from it in the first place but also being mindful of the fact that society in general places high expectations on them to not discuss such problems—or even admit their issues to themselves. So what we can do?

To begin with, let’s create an atmosphere of understanding and ease in our homes and schools where boys feel equally comfortable in expressing themselves and their emotions; where they are not given a role of a man of the family at a young age; not told why are they getting emotional like girls; and most importantly where they understand that emotions are part of being human, and has nothing to do with any gender.

Also, to remind them that they can participate in few counseling sessions with their counselor to explore; brainstorm or learn coping skills regarding their situation and take steps to get better. This simple step can help them to continue to achieve their goals and be content in their lives with efficiency.

And of course you can go skim through my Self Care posts to get some ideas to begin with.

Is it doable? Absolutely!

April 3, 2016 By Suruchi Saini

~ Self-Care, a must investment – Part III ~

Meditation & Stress Management Workshop at Cardio Metabolic Institute, Somerset, NJ

In the previous two posts, we’ve looked at why self-care is a vital aspect of a healthy, fulfilling life, and twenty simple ways to practice it on a daily basis.

Taking time to care for our self allows you to be most effective in caring for others. It gives us energy, high self-esteem and good self-confidence. Self-care leads to self-love, and it’s important to have compassion for our self before trying to have love for others.

Although a lot of us are mired with responsibilities—raising children, fulfilling family obligations, and satisfying work commitments—we must remember to look after ourselves. When we are sound in body and mind, we can better take on nearly anything.

It can be difficult to even consider taking a walk through the neighborhood or having a soak in the bath when your children need you, your family is beckoning, or your job wants to consume all of your time, but it’s important to take time for yourself. It is not selfish, it’s self-love.

Our needs are important, and people we care about need to understand that. Looking after of our self-conveys to others that we value our self, and in turn, that we value others.

To conclude the series on self-care, what follows are the last ten of thirty tips for practicing self-care:

Learn mindfulness. Find a spiritual practice that centers you and helps you feel calm.
If there’s nothing around that makes you laugh organically, forcing yourself to laugh will almost always result in genuine laughter, especially if you do it in front of a friend. I love watching cartoon show, comedy central, puppy/kitten or baby videos every now & then.
Teach someone a skill. Pass on your knowledge to your child, a student, a friend, a family member, or a colleague. Research shows that when we help someone, both sides benefit.
Use a soothing product. Slather any non comedogenic lotion on your skin, infuse a deep-clean treatment into your hair, or apply cream to your dry hands and your cracked feet. My all-time favorite grandma’s suggestion- dab organic milk with cotton ball on your face, let it dry for 10 minutes and simply wash it with plain water. The skin cleanses deeply and becomes baby soft!
Indulge in something sweet. It’s okay to treat yourself to dessert every now and then, as long as you practice moderation. Also, every few months detox your body.
Get a massage. A professional masseuse can work wonders for your stiff neck, your sore back, or your tense shoulders, which can in turn put your mind more at ease.
Dance/Sing. Put on your favorite tunes and bust a move with or without anyone. The endorphins and blood pumping throughout your body will energize and revitalize you.
Comfort your body. Peruse your closet for something soft, made of natural fiber like cotton, warm, or cool; slip it on and relax.
Take a trip. Even if you lack time/funds for an overseas adventure or a short hop to another state, you can spend a few days exploring new areas of your local surroundings.
Do whatever makes you happy. As long as your greatest joy does not harm you or anyone, do it as fervently and as often as you can.

Self-care is about listening to your needs and desires and then acting on them. It’s about being honest with yourself and knowing yourself. It’s about asking others to acknowledge your dreams, your goals, and your wishes. When you work on taking care of yourself, you can be a better parent, spouse, boss, employee, and friend.

Today, I feel not taking care of our self is not an option!!