Do You Think You Can Dance? Dancing Yourself to Good Health

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By Jessica Feagin | Intern and UAB Community Health and Human Services Student

Photo by Kampus Production on Pexels.com

Most people love to dance! “Whether you’re 80 years young or 8 years old, engaging in physical activities that involve dance changes you” (Lindberg, 2019). Dancing can occur at celebrations, ritualistic ceremonies, and in the home. Dancing can be a form of self-expression and recreation. In addition, dancing can be enjoyable for people to stay fit, regardless of age, size, or shape. According to the Department of Health & Human Services (2007), dancing has many health benefits physically and mentally such as:

  • Increased muscle tone, strength, and endurance
  • Weight management
  • Stronger bones and decreased risk of osteoporosis
  • Improved balance
  • Improved mental functioning
  • Improved condition of your lungs and heart
  • Physical confidence
  • Psychological wellbeing
  • Greater self-esteem and self-confidence
  • Better social skills
  • Better coordination and flexibility
  • Increased aerobic fitness

To help get started with dancing, you can choose a style of dance that interests you and take a class at a dance studio. You can even search for dance videos on YouTube and learn new styles for free! There are many types of dances to try, such as line dancing, salsa, ballroom, jazz, ballet, and belly dancing. You can even take a class at a fitness facility and take dance-related fitness classes such as Zumba, hip-hop, cardio-dance. Don’t let age or ability stop you, there are YouTube Videos for older adults (and beginners) as well as classes such as dance classes offered as part of the Silver Sneakers program offered at the YMCA. Personally, I enjoy Zumba and take a class at a local community center.

If you decide to take up dancing, first visit your doctor if you have a medical condition, or health concern. Make sure to drink plenty of water while dancing, stretch and warm up before the dance session, following the session with a cool down or rest. Other tips suggest that you wear appropriately fitted shoes, pace yourself, make sure your form is correct, move fluidly as you can, and enjoy yourself (Department of Health & Human Services, 2007).

Do you like to dance? If so, grab your partner or friend and try a dance style you think you will enjoy, and let’s dance our way to good health!

References

Department of Health & Human Services. (2007, July 31). Dance – health benefits. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits

Lindberg, S. (2019, May 10). Benefits of dance: 8 benefits for adults and kids. Healthline. https://www.healthline.com/health/fitness-exercise/benefits-of-dance

Did You Know that Plants Can Help Reduce Stress?

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Cottonbro Studio on Pexels.com

Plants are essential in relieving stress due to their mood-boosting properties. They provide a positive experience beneficial to a person’s mental and physical inclinations (Gu et al., 2022). The four most common plants that are known to reduce stress are Lavender, Jasmine, Lemon balm, and Rosemary.

Lavender is one of the plants that help reduce stress. It contains a rich fragrance that boosts an individual’s mood once inhaled. Lavender’s floral smell is stipulated to have a calming effect, which decreases the experience of stress (Thrive, 2023). Consequently, it can be planted in one’s green space to help create positive moods.

Jasmine is also a stress-relieving plant because of its fragrant flowers. Even though it is identified as a shrub, it gives rise to flowers that release a pleasant smell (Thrive, 2023). Thus, when the fragrance is inhaled, an individual experiences a positive mood. This feeling reduces stress and increases contentment with the surroundings (Gu et al., 2022). Jasmine flowers are also colorful, which makes them visually therapeutic. Thus, they help to advance emotional and mental relaxation that reduces stress.

Lemon balm is recognized as one of the plants with positive effects on stress reduction. When used as an herb, its leaves release tantalizing flavors with calming effects (Thrive, 2023). The relaxing properties advance the mitigation of stress and its related issues. Lemon balm also has purple flowers that appear during summer. Their relevance is the provision of visual relaxation, which combats stress. Therefore, the use of this plant would reduce the condition.

Rosemary is a plant that can be used to trigger benefits that limit the experience of anxiety. In the green space, it transforms the atmosphere with its scent. Since it belongs to the mint family, it releases a fresh fragrance (Thrive, 2023). The resultant smell has positive psychological impacts. For example, when inhaled, the fragrance calms the body. It also energizes the mind, which shifts one’s thoughts from stress. Therefore, it is a meaningful plant that would advance the experience of positive outcomes.

The look of plants and how they feel, and smell can impact people in many ways. Plants can quickly improve mood. Do plants have a positive effect on you?

References

Gu, J., Liu, H., & Lu, H. (2022). Can even a small amount of greenery be helpful in reducing stress? A systematic review. International Journal of Environmental Research and Public Health, 19(16), 9778. https://doi.org/10.3390/ijerph19169778

Thrive. (2023). Plants to help ease the mind. Thrive.org. Retrieved from https://www.thrive.org.uk/get-gardening/plants-to-help-ease-the-mind

The Benefits of Meditation to Improve Mental Health

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Yan Krukau on Pexels.com

Meditation is a relevant process that provides an opportunity for improving one’s mental health. Its criticality is centered on allowing an individual to gain perspective regarding situations. For example, engaging in meditation may instigate focused attention. As such, it becomes possible for a person to cross-examine the existing issues and develop viable solutions that limit the cause of stress. Meditation advances one’s ability to develop new skills. It also sets precedence for acquiring capabilities in relaxing the body (Mayo Clinic, 2022). The above competencies allow a person to create an environment that advances mental health. Involving oneself in meditation is tied to developing self-awareness. This trajectory in self-care advances the opportunity to choose elements that improve cognitive well-being. Acquiring self-awareness also means the ability to make decisions that impact mental growth. Meditation also increases patience, which limits stress in situations that involve delays. Therefore, involving oneself in such a practice cements positive cognitive well-being.

Meditation is also vital in fostering mental paradigms that allow an individual to focus on the present. The benefits tied to this trajectory involve the avoidance of worrying about past or future events. Thus, an individual limits the possibility of experiencing stressful situations. Meditation also provides a chance to practice open attitudes. In other words, the practice facilitates the reduction of negative emotions. As such, one can demonstrate positive behaviors, which improve mental outcomes. The expansion of one’s reasoning scope is tied to meditation (Mayo Clinic, 2022). Foundationally, the involved processes allow an individual to develop a creative stance. Thus, they can be involved in activities that alleviate the possibility of experiencing a mental breakdown. Involving oneself in meditation also expands the mind and the level of imagination. This ability advances opportunities to think about interventions that would improve outcomes in varied situations. Thus, meditation is critical to mental health.

Reference

Mayo Clinic. (2022). Meditation: A simple, fast way to reduce stress. Mayoclinic.org. Retrieved from https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Do You Know the Benefits of Therapy?

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Tima Miroshnichenko on Pexels.com

Therapy is a powerful tool to confront life’s challenges, recover from past traumas, and maximize one’s potential. Recently, therapy has gained popularity due to its numerous benefits. Nevertheless, despite its advantages, therapy is sometimes discriminated against and misunderstood. This article explores the most significant benefits of therapy and why seeking assistance from a qualified therapist is essential.

Firstly, therapy treats different mental health conditions like anxiety, depression, trauma, and obsessive-compulsive disorder (OCD). Working with a professional therapist contributes to acquiring coping strategies and skills that help regulate emotions, boosting mental health as a whole. Besides, therapy provides a secure and supportive environment for introspection and exploration of one’s thoughts, feelings, and behaviors. Consequently, such self-awareness enhances self-discovery and development.

Therapy also assists in better communication and connection with others, whether in personal or professional relationships. Individuals can enhance their relationships and quality of life by handling communication challenges, trust issues, or conflict resolution. Therapy also helps individuals cultivate the resilience and skills necessary to overcome life’s obstacles and effectively manage stress and adversity while establishing a sturdy support system and healthy coping mechanisms.

Furthermore, therapy helps people change their internal paradigm of understanding the world around them, in particular, to overcome opposing worldviews. Constant work with a professional will help people rethink their values, learn more about the world around them and dare to make changes (Rosenblatt, 2021). As a result, it can lead to defeating bad habits, increased productivity at work, and improved physical conditions due to reduced stress.

To summarize, therapy is an opportunity for personal growth, healing, and self-discovery, which provides immense potential when working with a qualified therapist. Psychology contributes to mental health, increases self-awareness, better relationships, increases resilience, and facilitates personal development. Do not let the stigma surrounding therapeutic assistance hinder exploring the benefits it can bring.

Reference

Rosenblatt, K. (2021, October 18). 12 rewarding benefits of therapy. Talkspace. Retrieved April 25, 2023, from https://www.talkspace.com/blog/benefits-of-therapy/

Relaxing on the Beach Comes with Many Benefits for your Mind, Body, and Soul

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By Jessica Feagin | Intern and UAB Community Health and Human Services Student

Photo by Asad Photo Maldives on Pexels.com

My family and I have experienced the unexpected loss of two close loved ones this year. My daughter and father passed within a month and one day apart. The feelings of grief, sadness, stress, and anxiety have been overwhelming. Hence, my sisters and I decided to go on a beach trip with my mother to celebrate her birthday and hope to experience some relaxation while visiting the beach. As I was listening to the sounds of the water and rubbing my feet in the sand, I felt a sense of calmness and relaxation in my mind and started wondering how the beach could benefit your mind, body, and soul. Surprisingly, going to the beach has many health benefits.

Sand is a natural gentle exfoliation, so walking across the beach sand will leave your feet looking smooth and silky. Ocean water has several benefits for your hair and skin. Ocean water is filled with minerals such as magnesium and sodium, which can help with psoriasis and acne, removing impurities and exfoliating dead skin cells from your scalp and skin. Getting a lot of sun while visiting the beach will give your body much-needed vitamin D. Vitamin D keeps your bones strong and boosts your immune system. Just looking at the blue water and the sound of the waves relaxes you. It is known for the colors blue and green to be calming, and the repetitious movement of the water is meditative. Even the smell of water is beneficial. Studies have shown that salty air helps with your mood and seasonal affective disorder. Visiting the beach has been shown to decrease your stress hormone, which can help you refocus and the reboot you may need (Pauli, 2023).

Do you enjoy going to the beach with loved ones? If so, pack your beach bag and sunscreen to experience the many health benefits the beach offers. I am quite sure your mind, body, and soul will appreciate it.

References

Pauli, M. (2023, May 8). Health benefits of going to the beach. Wailea Ekahi Village. https://waileaekahivillage.com/blog/health-benefits-of-going-to-the-beach/

The Importance of Positive Affirmations

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By Jessica Feagin | Intern and UAB Community Health and Human Services Student

Photo by Eva Bronzini on Pexels.com

Positive affirmations are words and phrases that help people focus on the good and see things (and themselves) more positively. Some people may struggle with negative thoughts about themselves, and an easy and effective way to deal with those thoughts is to use positive affirmations. Psychologists have found the benefits of writing down and speaking positive affirmations similar to exercising but more beneficial for the brain. Ways to use affirmations are to be consistent in using them daily, involve your loved ones for support, start slow by repeating one affirmation a day, combine your affirmations with action, be personal, set your affirmations in the present, and be patient with yourself even before you start seeing changes in the way you feel (Helfand, 2022).

The best way to create affirmations is to write them on a sticky note or notebook to visualize what you want to achieve. Research has proven that positive affirmations work and are beneficial by decreasing health-deteriorating stress, reducing anxiety, controlling self-sabotaging thoughts and speech, promoting positive coping, improving mood, improving problem-solving under stress, enhancing self-esteem, and can help you find love (Kristenson, 2022).

Some examples of positive affirmations are:

  • I am smart.
  • I am healthy.
  • I am talented.
  • I am beautiful.
  • I am blessed.
  • I am worthy and appreciated.
  • I am at peace with myself.
  • I am loved.

Positive affirmations can help you decrease negative thoughts and increase positive thinking and self-esteem. Repeat positive affirmations daily, just like you would brush your teeth. Making this a part of your daily routine will keep those negative thoughts away and keep you in a happier state of mind. Have you created positive affirmations for yourself? If so, please share.

References:

Helfand, E. (2022, June 27). The benefits of positive affirmations. Wellspring Center for Prevention. https://wellspringprevention.org/blog/the-benefits-of-positive-affirmations

Kristenson, S. (2022, April 28). 9 science-backed benefits of using positive affirmations. Happier Human. https://www.happierhuman.com/benefits-affirmations

Tips/Ways to Ease Anxiety

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Alex Green on Pexels.com

Anxiety can weigh a person down since it is associated with feeling restless. In some extreme cases, it may lead to stress and the subsequent development of depression. Dealing with anxiety by easing it is critical to prevent the development of risk factors that could affect holistic well-being. Numerous strategies centered on self-care or advanced by professionals can be provided to lead to positive outcomes. It is also relevant for one to be aware of the signs and symptoms to institute the desired intervention measures. Thus, some of the ways to ease anxiety are provided below.

Numerous solutions can be applied to deal with the feeling of restlessness. For example, behavioral therapy is a critical approach toward mitigating the experience of anxiety episodes. This intervention involves coaching individuals to exemplify desirable traits, such as limiting fear to reduce nervousness. Additionally, deep breathing allows one to relax the mind and body muscles (Bandealy et al., 2021). Its relevance concerns decreasing the effects of anxiety. As such, one is likely to feel relieved from anxiety feelings. One should also be involved in physical exercise. It is an effective strategy to prevent anxiety when faced with stressful situations. Criticality in observing the above practices will help restore mental well-being.

Other than the above practices, one can participate in social activities. For example, an individual can participate in sports, singing, and dancing. These activities will offer an opportunity to relax the mind and the body. Thus, they will provide the motivation to avoid anxiety and its related symptoms. Meditation is also a pertinent practice that can alleviate nervous feelings (Bandealy et al., 2021). For example, engaging in yoga can enhance mental control and creativity. These aspects allow an individual to think positively about situations and avoid anxiety. Therefore, the above critical practices will help ease tense feelings and anxiety. 

Reference

Bandealy, S. S., Sheth, N. C., Matuella, S. K., Chaikind, J. R., Oliva, I. A., Philip, S. R., Jones, P. M., & Hoge, E. A. (2021). Mind-body interventions for anxiety disorders: A review of the evidence base for Mental Health Practitioners. FOCUS, 19(2), 173–183. https://doi.org/10.1176/appi.focus.20200042

Exercise and Life Quality

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Regular exercising is a crucial component of a healthy lifestyle since it improves physical and mental health, reducing the risk of chronic diseases and affecting overall well-being. Aside from weight loss and muscle building, exercise has several benefits that improve life quality. This blog post focuses on the impacts of regular physical activity on physical and mental health that can enhance the quality of life.

Physical activity and regular exercises have numerous benefits for physical health beyond muscle building and weight loss. In particular, regular exercising reduces the risk of chronic diseases and conditions, including high blood pressure, heart-related issues, obesity, type 2 diabetes, and breathing problems (Marques et al., 2018). Exercising also improves movement coordination and strengthens muscles and bones, reducing the chance of physical injury. Moreover, physical activity enhances the immune system, making people less susceptible to infections and diseases. Physical activity is a crucial aspect of a healthy lifestyle due to its positive impact on physical health.

Aside from positively impacting physical health, exercising enhances lifestyle by improving mental health. Regular exercise efficiently reduces anxiety and depression symptoms by stimulating the synthesis of endorphins, chemicals associated with happiness (Wang et al., 2021). Moreover, regular physical activity improves productivity during the daytime and sleep quality at night. Another benefit of exercising is that it can distract a person from everyday stressors, letting them clear their mind. Furthermore, group physical activity can enhance social connections, help find new friends, or help spend more time with family. These advantages of regular exercise can help a person improve and maintain their mental health.

Regular exercise is a powerful tool that can significantly impact a person’s health and overall well-being. The benefits of physical activity for physical and mental health cannot be overstated so that it can improve life quality. By making exercise a daily routine, a person can boost their energy levels, reduce stress, mitigate the risk of chronic diseases, and even enhance social connections. Why not start regularly exercising today?

References

Marques, A., Peralta, M., Gouveia, E.R., Martins, J., Sarmento, H., & Gomez-Baya, D. (2018). The Association between Physical Activity and Chronic Diseases in European Adults. European Journal of Sport Science 20:9, 1268-1276. DOI: 10.1080/17461391.2017.1400109

Wang, L., Sun, Y., Zhan, J., Wu, Z., Zhang, P., Wen, X., Ge, S., Han, X., & Lu, L. (2021). Effects of Exercise Therapy on Anxiety and Depression in Patients With Coronary Heart Disease: A Meta-Analysis of a Randomized Controlled Study. Frontiers in Cardiovascular Medicine, 8:730155. DOI: 10.3389/fcvm.2021.730155

The Connection Between Sleep Quality and Mental Health

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by cottonbro studio on Pexels.com

The connection between mental health and sleep quality is intricate and multifaceted, with a complex interplay of biological, psychological, and environmental factors that influence each other in various ways by affecting the release of stress hormones, altering mood-regulating brain chemicals, disrupting normal cognitive function, and interfering with the circadian rhythm. Sleep deprivation can increase the release of stress hormones, change mood-regulating brain chemicals, and disrupt normal cognitive function, ultimately leading to emotional instability and mood swings. Poor sleep quality is closely correlated with a broad spectrum of mental health issues such as depression, anxiety, and stress (Alshumrani et al., 2022). On the other hand, mental health disorders can adversely affect the quality of sleep, thus leading to insomnia or other sleep disturbances such as nightmares, sleep apnea, restless leg syndrome, and periodic limb movement disorder. While individuals with anxiety disorders often experience racing thoughts and restlessness that interfere with their ability to fall asleep, those with depression struggle to stay asleep due to recurring negative thoughts or nightmares. Moreover, certain medications used to treat mental health disorders, such as antidepressants or antipsychotics, substantially impact sleep quality by altering sleep architecture and disrupting the circadian rhythm (Alshumrani et al., 2022). Therefore, the relationship between mental health and sleep quality is intricate, as unsatisfactory sleep quality can lead to mental health challenges such as depression, anxiety, and stress, and mental health disorders may cause insomnia and other sleep disturbances due to symptoms like racing thoughts, restlessness, recurring negative views, and nightmares.

The interdependent nature of sleep quality and mental health underscores the importance of improving both domains in a comprehensive approach. Fortunately, several empirically supported strategies, such as practicing good sleep hygiene, have been developed to bolster both domains. To promote good sleep and ultimately improve mental health, individuals can engage in good sleep hygiene habits and practices, which entails adhering to a consistent sleep schedule, refraining from consuming caffeine and alcohol before bedtime, and creating a conducive environment for sleeping, such as maintaining a comfortable temperature and minimizing distractions (Nowakowski et al., 2022). Additionally, individuals can reduce anxiety and racing thoughts that may disrupt their sleep quality by practicing mindfulness meditation before bedtime, focusing on the present moment without judgment to mitigate symptoms of anxiety and depression, and improving sleep quality (Nowakowski et al., 2022). If implementing the strategies mentioned above does not alleviate sleep disruptions and mental health issues, one may opt to seek assistance from a healthcare professional who can accurately diagnose and manage any underlying mental health conditions that might be exacerbating sleep disturbances and possibly suggest alternative science-based treatments like Cognitive-Behavioral Therapy for Insomnia (CBT-I).

References

Alshumrani, R., Qanash, S., Aldobyany, A., Alhejaili, F., AlQassas, I., Shabrawishi, M., Alnashiwaty, O., Badghaish, M., Adnan, M., Afeef, A. B., Alghamdi, D., Aljehani, S., Alsurahi, A., Faruqui, A., Krayem, A., Manzar, M. D., & Wali, S. (2022). Sleep quality and mental health in coronavirus disease 2019 patients and general population during the pandemic. Annals of Thoracic Medicine, 17(1), 21–27. https://doi.org/10.4103/atm.atm_191_21

Nowakowski, S., Kokonda, M., Sultana, R., Duong, B. B., Nagy, S. E., Zaidan, M. F., Baig, M. M., Grigg, B. V., Seashore, J., & Deer, R. R. (2022). Association between sleep quality and mental health among patients at a post-COVID-19 recovery clinic. Brain Sciences, 12(5), 586. https://doi.org/10.3390/brainsci12050586

Protecting Your Kids While Playing on the Playground

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By Jessica Feagin | Intern and UAB Community Health and Human Services Student

Photo by Orione Conceiu00e7u00e3o on Pexels.com

A great experience that I share with my kids is visiting the playground. My kids enjoy going to the playground. Although playgrounds offer my kids fun play, exercise, and fresh air, they can also pose a severe risk of injury if unsafe behaviors or faulty equipment occurs.

According to the Consumer Product Safety Commission (CPSC), each year, more than 200,000 children visit the emergency room for playground-related injuries, including fractures and traumatic brain injuries such as concussions (“5 playground safety tips for parents – Children’s health,” n.d.). One of the key factors to prevent injury in kids is always having adult supervision.

Some other playground safety rules for your kids are to:

  • Choose the right playground equipment based on your child’s skills and age.
  • Choose playgrounds with safe surfaces made from shredded rubber or wood chips to lessen the risk of injury.
  • Dress your kid appropriately for the playground.
    • Items such as necklaces, scarves, and clothing that can get caught around their necks can pose a hazard.
  • Use playground equipment properly.
    • Ex. never climb up slides or jump from the swings or the top of the slide.
  • Be careful on the monkey bars.
    • They cause half of all serious playground falls.
  • Apply sunscreen and bring water to make sure your kids stay hydrated.

Teaching your kids how to play safely is also important. Remind your little ones never to push or roughhouse with other children while playing on the playground equipment. Again, your child(ren) must always have adult supervision while playing on the playground. If an injury occurs, make sure you have the ability to provide first aid or notify medical professionals if needed. Enjoying watching your kids play on the playground is a happy time, but remember the safety rules and guidelines to avoid playground-related injuries.

References

5 playground safety tips for parents – Children’s health. (n.d.). https://www.childrens.com/health-wellness/5-tips-for-playground-safety