Mental Health

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!!

March 20, 2016 By Suruchi Saini

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

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

As we discussed in the last post, self-care is incredibly important for mental, emotional, and physical health. Neglecting our well-being can negatively impact the well-being of those around us like our friends, our family members, and our colleagues. While some people might claim that practicing self-care is narcissistic but now we know that benefitting our own state benefits others.

If you’ve ever flown in an airplane, you’ve likely heard the pre-flight announcement that says, in so many words, “In case of an emergency, an air mask will fall down from the compartment above you. Please adjust your own mask first before attending to the needs of your children or seatmates.”

Your children may not be able to figure out their air masks, and if you attempt to help them before your own is in place, you might pass out before you get theirs on. If, however, you calmly secure your own mask first, you will then be conscious and able to assist your children with theirs.

If we are coming apart at the seams mentally and emotionally, we will not be best able to help those whom we love and care about. Showing ourselves love will allow us to show others love, and it will set a good example for our children, who learn a great deal from us and tend to copy our behaviors.

In general, adding self-care habits to your life should not cause you financial hardship, and the next ten suggestions for ways to incorporate self-help into your normal routine are mostly free, although some may require a small amount of money:

When we exercise we release, Serotonin and Dopamine they play a big part in our overall happiness. Engage in a physical activity of your choice—Hatha Yoga, walking, running, swimming, bicycling, Zumba etc.—and put in a solid effort so that your heart rate is elevated and you maybe even start sweating.
Take a class. Think of something that interests you that you don’t normally do, it’ll increase your brain plasticity —learning new language, painting, gardening, cooking, basket weaving, pet agility, etc.—and learn how to do it better.
Help someone. Lend a hand to the woman crossing the street, go shopping for your elderly neighbor, or volunteer at a non-profit organization. By helping someone your Endorphin and Oxytocin levels will increase.
Soak in the bath. Fill your tub with hot water, add in scented bubbles, and relax until your fingers and toes start to become prunes. Water hydrates our skin and is very relaxing.
Pet a dog or a cat. Give love and caresses to a friendly animal, especially if it’s one from your local animal shelter.
Cook for fun. Find a recipe you’ve been wanting to try, and put time and care into making it rather than simply throwing something together in a rush.
Meet a friend. Invite one of your positive, funny pals over for wine and cheese, tea and crackers, or coffee and pastries.
Watch a movie. Check out the latest feel-good flick on Netflix or Hulu, and get lost in an uplifting story for a couple of hours. For me true stories do the trick.
Look at a beautiful photo. Let your eyes linger on a professional photograph or one you took that makes you smile. It helps the brain to relive the happy memories.
Play a game. Go back to the chess board, deal a round of poker for you and your friends, try Solitaire on your computer, or join the kids for an evening of Monopoly.

The third and final post in The Importance of Self-Care series will provide you with ten more ways to add self-care habits to your life, including the easiest one of all, and one anyone can do virtually anywhere, any time.

March 5, 2016 By Suruchi Saini

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

When we have an aching tooth, we’ll usually visit the dentist and have it taken care of. If we feel flu symptoms coming on, we’ll typically go to the doctor and get antibiotics. So when we feel stressed, anxious, or depressed, why is it that we so often do nothing to help ourselves, or if we do, why do we usually wait until the burden is nearly too much to bear rather than taking preventative measures?

We often cite a lack of time or the feeling of selfishness as reasons for not tending to our emotional and mental needs, but self-care is neither narcissistic nor does it have to be a big time commitment. While juggling work with raising kids, for example, can make it hard to fit in personal time, it’s an essential ingredient to good overall health.

Self-care is an important factor in maintaining stable relationships, creating a balance between your rational mind and your emotional mind, and boosting your self-confidence and self-esteem, and it’s vital for your mental and physical well-being.

The benefits of practicing self-care are numerous and substantial, and there are plenty of things we can do on a daily basis to help ourselves before the metaphorical weight on our shoulders, our hearts, and our minds threatens to crush us.

In conjunction with my 12-week Mediation & Stress Management program at the Cardio Metabolic Institute in NJ, this post and the next two will provide you with habits you can incorporate into your day-to-day routine in an effort to minimize your negative energy and set you on the course to a happier and healthier life.

The first ten habits cost nothing, and are good investments of little time and effort for life:

Take a timeout. Spend thirty minutes, by yourself, doing something you enjoy that’s in no way related to work, family, or social obligations. If you are a very busy person then you need to practice this for 40 minutes. Yes that’s what’s needed.
Find a quiet place, either at home or in nature, sit in a comfortable position, close your eyes, and focus solely on your breath. If you feel distracted, redirect your mind by saying “Oh Well” as many times as you need to. With the time, the gap between “Oh Wells” will decrease just keep trying.
Write in a journal. Take few minutes daily to write what ever come to your mind without stopping the pen. No need to articulate or correct yourself, just keep writing your thoughts/emotions/words. Also, jot down something you like about yourself, something you accomplished, and something for which you are grateful.
Power nap. Lower the lid on your laptop, turn your cell phone to silent, and snooze for twenty to thirty minutes. People who take power naps, process information better; have better memory & focus, and are less stressed.
Escape in the latest fantasy book, romance novel, or an autobiography of a person you admire, your local library recently added to its shelves. When we read something that we enjoy, various parts of the brain get activated which release the “happy chemicals”
De-clutter your internal & external environment. Since external seems easier for most people, let’s start with your pocketbook/wallet; your kitchen; your car; your desk and then of course select a few items from your closet or your drawers that you haven’t used in a year or two and donate them to Goodwill. For internal cleansing Meditation is a good start, its totally worth it.
Practice yoga in its completeness. Yoga has eight Limbs. However you may start with the third limb as it is more popular in the West, called Asnas, the physical/exercise part of Yoga. It is important that you do under a guidance of a Guru or a teacher. If you don’t know about sun salutation or downward facing dog, YouTube is a wonderful source for information.
Give yourself credit. When you succeed at something, major or minor, pat yourself on the back and tell yourself you did a great job, start talking to your brain.
Go for a stroll. Whether it’s around your block or through the woods, walk at a pace that’s relaxing and comfortable. Make sure your head is straight while walking and that you are wearing appropriate shoes. Walking posture needs to be accurate.
Watch the sunrise/sunset. Life depends on the Sun. Wherever you are, try to observe the sunrise, it gives you energy to go on with the day. When Sun sets, it calms you down and prepares your body’s natural rhythm to go back to sleep.

Look for the next blog post, which will have ten more recommendations for how to practice self-care.

February 21, 2016 By Suruchi Saini

Does Excess of Proteins Affect our Brains?

Focus

Coming from the culture where Yogic traditions are a way of life, I always practiced and believed that food not only makes us who we are but also heals our mind and body as needed. And in the past few years, Neuroscience is also actively exploring the effects of various food groups and the excess of them on our mind and body. Animal studies have start to surface already and so I thought let me share with you a little bit. Since most of the people seem obsessed with Proteins mainly due to commercial mental-hijacking, I decided to start with Proteins.

We know that Proteins are essential nutrient for the human body. They are used in every cell, and plays a key role in the production of enzymes, which are involved in nearly every bodily function.

There are myriad benefits to eating a diet that contains plenty of proteins, as long as it comes from healthy sources such as lentils (about 10 types), beans, Indian home-made yogurt (also one of the best source of Probiotics), Greek yogurt, and raw cheese, Seeds ( sunflower, sesame, chia, hemp, flax, pumpkin seeds), Nuts (almonds, walnuts, cashews, pistachios), Tofu, Edamame, and of course free-range eggs, wild fish, grass-fed beef, free-range chicken, to name a few.

What is Protein and Why Do We Need It?

Proteins are chains of amino acids that aid in building muscles, repairing tissues, improving blood circulation, enhancing one’s mood, increasing longevity, maintaining consistent blood sugar levels, strengthening bones, boosting neurological function, and more.

Eating too little proteins can result in fatigue, moodiness, a slow metabolism, joint pain, and problematic changes in blood sugar levels.

The Pitfalls of Eating Too Much Protein

As with everything, however, eating too much can cause problems. According to Dr. Mercola, a board-certified practitioner and a New York Times bestselling author, “On average, Americans consume anywhere from three to five times more proteins than they need for optimal health.”

Consuming too much proteins has been linked to brain shrinkage, the grey matter that we need to store memories, at least in mice. We are not far from it. The journal Molecular Neurodegeneration reported that mice who were fed diets high in proteins and low in carbohydrates had brains that were five percent lighter than mice who were given amounts of protein that were sufficient but not excessive.

Furthermore, parts of the brain that are essential to memory did not develop normally, and that can increase the chances of getting Alzheimer’s disease later in life.

While similar testing has not been performed on humans, research has shown that human diets that are low in fat and high in fruits & vegetables, are the best for lowering the risks of dementia. That does not mean that we don’t need healthy fats, we need healthy fats for our healthy brain and body. For those of us who are totally on no fat diet, you might appear thin but no fat diet can create long lasting misery. Think!

Continuing on Proteins, in addition to potentially negatively affecting the brain, three other problems of eating too much proteins are:

Weight Gain: Excess protein cannot be stored in a beneficial way, so it’s typically converted to sugar and then stored as fat, resulting in weight gain.
Increased Cancer Risk: Elevated blood sugar levels can fuel cancer cell growth by stimulating the production of mammalian target of rapamycin (mTOR), which has been linked to several types of cancer.
Dehydration: Kidneys must work overtime to remove nitrogen waste that results from excess protein. This strains the organs and results in dehydration. It also leaches bones of important minerals, thereby leading to weaker bones. Straining the kidneys, according to Medline Plus, can cause ammonia and other toxins to build up in the bloodstream, which can lead to hepatic encephalopathy, another link to a decrease in brain function and weak nervous system.
Anxiety and Depression: For many people, major physical illnesses cause episodes of anxiety and depression and in some cases traumas.
Gluten: Heard of it? I am sure you have. If you have gluten intolerance or allergy, your brain & rest of the body will be inflamed, can lead to migraines and various Auto immune diseases. And if you are taking proteins in excess, you can multiply the effect.

How Much Protein Should we Eat?

Everybody needs a different amount of protein each day depending on gender, age, weight, and activity level. However, according to the USDA, the general guideline is that men should eat about 56 grams of protein per day while women should consume about 46 grams per day. Again not to forget our activity level and age group.

The aim is be to eat the right amount of protein, from an array of both plant and animal sources. Too little or too much will likely cause health-related problems either now or down the road.

~ Our mind and bodies are not separate. What we eat and think, it becomes “us”. So eat well, think well and Be well ~