Prioritize Mental Health to Boost Your Mood, Alleviate Financial Anxiety, and More

By Brad Krause

According to the World Health Organization (WHO), mental health concerns — such as depression and anxiety — can lead to premature death, with some people dying as much as two decades younger as a result. While the right combination of medication and psychotherapy can often help to treat or relieve symptoms of anxiety and depression, a good self-care routine can also contribute to better psychological health and well-being. Mindful Framing wants you to be happy and healthy, so read on for information that can help with these concerns.

Care for Your Wallet, Calm Your Mind

Finances are one of the biggest stressors we face as humans, especially during this time of pandemic-induced economic uncertainty, If you’re worried about money and losing quality sleep because of it, however, caring for your wallet and regaining some control over your finances could help to ease some of your anxiety and boost your psychological health and well-being. To get a handle on your financial anxieties, for instance, you could start contributing more money to your retirement account, building an emergency savings fund, or repaying your smaller, more attainable debts.

 

If you own your home, refinancing your mortgage could be another worthwhile option to consider when you’re stressing about finances. By refinancing, you’d use the equity in your home to free up some cash for other expenses, or you could lower the amount of your monthly mortgage.

Sleep Better, Live Happier

Quality sleep is crucial to our physical, mental, and emotional health — and Healthline explains that consistently poor sleeping habits can lead to obesity, impaired brain function, and an increased risk of heart disease, stroke, and type 2 diabetes. Additionally, sleep deprivation, depression, chronic stress, attention difficulties, and anxiety often go hand-in-hand.

 

If you’re suffering from insomnia, depression, anxiety, or another mental health concern, a good night’s sleep could help to alleviate these issues and boost your psychological well-being:

 

  • Avoid drinking caffeinated beverages after 3 pm.
  • Limit daytime naps to 30 minutes at most.
  • Follow the same sleep schedule all week, even on weekends.
  • Relax with a gentle yoga class, guided meditation, or deep breathing exercises before heading to bed.

Eat Nutritiously, Ease Depression

In addition to caring for your wallet and getting plenty of sleep each night, some foods have been shown to alleviate symptoms of depression — including carrots, bananas, beans, beets, and avocados. As such, incorporating these mood-boosting foods into your diet could help to improve your psychological, emotional, and physical health and well-being over time. Plus, many of these depression-fighting foods can be incorporated into smoothies, salads, sandwiches, veggie burgers, and other delicious, easy-to-prepare meals.

 

Diet relates to energy as well, and many people battling mental health concerns find themselves struggling with sluggishness. Thankfully, there are products that can help. If you’re having trouble with weight loss or with finding the motivation for working out, a metabolism boosting supplement might give you the spark you need to get the ball rolling.

Set Fitness Goals

Exercise can play a key role in managing mental health. As the Myeloma Crowd explains, working out can help your body produce feel-good chemistry that protects your mind and promotes healthy thought patterns. Just five minutes a day can be enough to put a little happier spring in your step, so don’t be afraid to start small.

 

It’s important to avoid setting yourself up for failure, so keep your goals achievable. Consider adding a tool to measure your progress, such as an Apple Watch Series 6. Having something that tracks your movement throughout the day and helps you plan workouts is a great way to feel encouraged and stay on track.

Stay Positive

While tech can add to your well-being, sometimes it can also detract. To boost mental health, it’s also important to step away from social media if you’re already feeling self-conscious, open up to your loved ones when you’re struggling with insecurities, and surround yourself with positive, health-conscious individuals who can help you to achieve your wellness goals. Surround yourself with positive vibes, and step away from negative ones.

 

The abovementioned self-care strategies can all help to boost your happiness and psychological well-being, but you shouldn’t be afraid to speak to a therapist if you think you could also benefit from counseling, medication, or a combination of the two.

 

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4 Infallible Ways to Boost Your Immune System

Modern medicine focuses on cures, not on lifestyle interventions that can prevent many diseases depending on a healthy immune system. Let’s actively boost our immune system to overcome deadly pathogens, carcinogens and self-inflicted wounds driven by anxiety and stress. Let’s realize that our immune system is at the core of our wellbeing, regulating our organism’s response to infections, cancer and autoimmunity.

Basics of the Immune System

The immune system is a sophisticated set of proteins, cells, tissues and organs working together to protect any organism. Even trees have rudimentary immune systems! Although its main goal is to repel infections, it also plays a role patrolling and controlling cancer while potentially able to trigger autoimmune diseases.

The immune system consists of a number of important players, described as members of a detective task force in chapter 2 of the free kindle book Mindful Framing:

T Cells: These are the major orchestrators of all the components in the immune system. Some types of T cells are able to recognize infected and cancerous cells and directly kill or destroy them. Other T cells assist or regulate the activities of other immune cells.

B Cells: These cells play a major role in producing billions of antibodies, tiny molecules that are always on the look out for pathogens and unwanted cells. B cells play a crucial role in controlling infections by tagging pathogens and cancer cells to be recognized by macrophages, but can also generate antibodies causing autoimmune diseases.

Macrophages: These cells recognize pathogens or unwanted cells that need to be removed while interacting with T cells, informing them which cells are allies or enemies.

Natural Killer Cells: These are rapid-response cells able to kill infected and cancerous cells, like the T cells, but just relying on certain markers not requiring the intervention of other immune cells.

Age and the Immune System

The elderly are more susceptible to infectious diseases, and unfortunately, more likely to die from them. This is because as we age, our immune system is less effective at combating infections, and less responsive to vaccines.

Why is this? As we age, the total number of T cells remain the same; however, the number of naïve T cells decrease. Naïve T cells are T cells that learn to recognize specific pathogens. They then develop into cells that are specialists in future encounters with those specific pathogens.

Additionally, senescent T cells, which are T cells that have deteriorated with age, are easily exhausted after becoming active and start producing inflammation-causing substances potentially leading to chronic systemic inflammation, such as rheumatoid arthritis, thyroiditis or lupus.

There also seems to be an association between nutrition and immunity in older individuals. The elderly can display micronutrient malnutrition, a form of malnutrition which occurs when one is deficient in various essential vitamins and minerals. This is because they tend to eat less and have a less diverse diet.

 

You can optimize your immune system by using these 4 infallible lifestyle interventions to boost its function:

Eat a healthy diet

There are many definitions of what a “healthy diet” is, but the general consensus is that it is one that is rich in fruits and vegetables and poor in processed foods. Research has shown that fruits and vegetables contain nutrients such as beta-carotene, and vitamins C and E, which can boost your immune function. In addition, fruits and vegetables are excellent sources of antioxidants which fight inflammation.

In particular, beta-carotene is a potent antioxidant that not only reduces disease-causing inflammation, but also boosts the immune system by increasing the number of immune cells in the body. Foods that are rich in beta-carotene include carrots, sweet potatoes, and green leafy vegetables.

Likewise, vitamin C is a potent antioxidant that aids in the destruction of free radicals. It also boosts the immune system in a number of ways. For instance, it promotes the production and coordinated function of T cells and B cells, and protects them from free radical damage. Lastly, vitamin C strengthens the skin barrier, preventing pathogens from entering the body in the first place. Good sources of vitamin C include oranges, strawberries, lemons, red peppers and other fruits and vegetables.

Vitamin E is another powerful antioxidant. Studies have shown that it increases the T cells ability to form an effective immune synapse. An effective immune synapse means having a close contact between immune system cells, essential for the proper functioning of the immune system. You can get Vitamin E from nuts, seeds, broccoli and spinach.

Having a balanced diet leads to a healthy gut, essential for a healthy immune system. That’s because the majority of your immune system resides in the gut, in fact, up to 80%.

In order to maintain a healthy gut, you need to maintain a good balance between the good bacteria, and the bad bacteria in your gut. One way you can do this is by consuming probiotics, either in supplement form or in food. Good food sources of probiotics include yogurt, kefir, and fermented vegetables.

Another way in which you can improve your gut health is to avoid or limit your consumption of highly processed foods. This is because highly processed foods can cause inflammation of the gut.

Get enough sleep

We all know the importance of sleep for rejuvenating our mind and organism, but did you know that it can also boost our immune system?

Not getting enough sleep has been linked to a reduction in immune function. For example, research has shown that people who sleep less than 5 hours a night are more likely to have suffered a recent cold.

Why is this so? Well, in order for your T cells to destroy pathogens, they need to come in close contact with them. Sticky substances called integrins facilitate this contact; think of them as the glue that your T cells need to stick to pathogens.

Stress hormones make these integrins less sticky. When you get enough sleep, your stress hormones drop, causing the integrins to stick better. And when they’re stickier, your T cells are better able to adhere to pathogens, boosting your immunity.

In order to get enough sleep, it is critical to optimize your sleep environment. For instance, you’ll want to reduce your exposure to blue light from blue-light emitting devices such as TVs, laptops, tablets, and cell phones. This is because blue light reduces the production of melatonin, a hormone that is responsible for good sleep.

You’ll also want to make sure your sleep environment is quiet, so you can fall asleep and stay asleep. If you live in a noisy neighbourhood, you may want to wear earplugs, or turn on a white-out machine to drown out noise.

You’ll also want to make sure that you’re not too hot or too cold, as either factor can result in poor sleep. You can do this by wearing night wear that keeps you at a comfortable temperature, adjusting your thermostat accordingly, and using appropriate bedding.

Practice anxiety management

Anxiety and chronic stress affect not only your mind, but your immune system too. Chronic stress decreases the number of T cells and B cells. This in turn increases your risk for viral infections, such as colds and cold sores. Chronic stress also activates latent viruses, viruses which have been dormant in your body. The activation of latent viruses due to chronic stress causes wear and tear on your immune system, making it exhausted and “burnt out”, unable to deal with everyday assaults to your body. Lastly, chronic stress results in chronic inflammation, causing autoimmune diseases.

Due to the effect of chronic stress on the immune system, it is important to practice anxiety management. You can do this in a number of ways. One way is to practice mindfulness-based meditation. This lowers your cortisol levels, which in turn reduces inflammation. Mindful framing also achieves this effect by transforming your anxiety into vital energy while developing a mental framework focusing on connecting to nature, emotional intelligence and invigorating your organism. Practicing yoga also lowers your cortisol levels and relaxes your nervous system, thus reducing inflammation.

Besides practicing these mind-body activities, simply spending time in nature can boost your immune system. When you’re out in nature, the sounds, smells, and sights can also induce feelings of calm. Additionally, some research shows that phytoncide, an antibacterial substance released by trees, increases Natural Killer Cell activity. So, the next time you’re under stress, go for a walk and while you’re at it, practice some mindful framing.

Engage in regular exercise

You know the saying, “An apple a day keeps the doctor away?’’. Well, that saying can also apply to exercise. In a study examining the effects of exercise on the immune system, participants who walked at least 20 minutes a day, a minimum of 5 days a week, had almost 50% less sick days than those who walked once a week or less. What’s more, when they did get sick, they were sick for a shorter period, and their symptoms were milder.

Engaging in regular exercise becomes even more important as you get older. That’s because research shows that exercise can increase the number of T cells, and even improve the response to vaccines in the elderly.

However, exercise intensity matters. You want to aim for moderate intensity exercise, not high intensity exercise. This is because engaging in prolonged high intensity exercise, without enough recovery time, may increase the risk of illness. So, go ahead and get some exercise, but try not to overdo it.

 

We live in an increasingly hostile environment to our bodies and minds, and despite many miracle therapies in today’s medicine, prevention is still better than cure. So, take the time to boost your immune system in a holistic manner. Your very life could depend on it.

5 Infallible Ways to Improve Sleep Quality and Tackle your Disrupted Life

With so much going on in our hectic lives, is it wise to ‘waste’ time every day… sleeping? With so much anxiety, fear, loneliness and everything going on inside and around us, it can be hard to focus on a bedtime routine and improving our sleep. Let’s discover why quality is just as important as quantity for a sound and restorative sleep.

What is Sleep Quality?

Quite simply, sleep quality is a measure of how well you sleep. Here are some key indicators of sleep quality:

  • You spend a minimum of 85% of your bedtime asleep
  • It takes you 30 minutes or less to fall asleep
  • You don’t wake up more than once a night
  • You don’t stay awake longer than 20 minutes when you do wake up in the middle of the night
  • You feel rested when you wake up

Importance of Sleep Quality

Sleep can impact all areas of your life. For instance, after a poor night’s sleep, you may find yourself in a mental fog. This can lead to poor decision making, memory problems, and slower reaction times. This in turn makes you more prone to injuries and accidents, not to mention, poor performance for any task.

You’ll also find it harder to regulate negative emotions and stay calm under pressure.

Poor sleep quality also increases your risk for heart disease, depression, various cancers, Alzheimer’s disease, Parkinson’s disease, ulcers, and obesity.

Sleep Quality and Immunity

Do you want to boost your immunity? Improving your sleep quality is the right prescription!

Good sleep quality improves how well your T cells fight off infections. T cells are immune cells that fight pathogens in your body such as virus-infected cells and tumor cells. In order for your T cells to fight these pathogens and abnormal cells, they need to be in direct contact with them. Sticky molecules called integrins promote this contact; think of them as the glue that your T cells need to stick to pathogens and cells.

Cortisol, a key stress hormone, decreases the stickiness of these integrins. When you sleep well, your stress hormones fall, making the integrins stickier and T cells more effective, increasing your immunity.

There are 5 natural ways to improve sleep quality:

Exercise During the Day

Aerobic and cardio exercise are important for many aspects of health, including sleep quality. A study found that in patients with chronic insomnia, engaging in moderate aerobic exercise reduced the time it took to fall asleep by 55% and the total amount of nighttime wakefulness by 30%.

And you don’t need much aerobic exercise to sleep well. In fact, just 10 minutes of cardio exercise can dramatically improve your sleep quality. So, go for a walk or whatever gets your heart pumping.

Avoid Caffeine in the Evening

In order to sleep better, you want to watch your caffeinated beverage consumption. That’s because caffeine blocks the sleep-activating chemicals in your brain. This makes it harder for you to both fall and stay asleep. Furthermore, caffeine decreases your REM sleep, the part of your sleep cycle where you have the most restorative sleep.

And it takes time for caffeine to clear from your system. That’s because its half-life is 6 hours. So, it takes a full 24 hours to clear from your system completely. Ideally, you want to have your last cup of coffee or other caffeinated beverage at least 6 hours before going to bed as studies show that consuming caffeine up to 6 hours before bed decreases sleep quality.

Avoid Blue Light at Night

Blue light has a big impact on your sleep quality. That is because blue light decreases the production of melatonin, your sleep hormone, making it harder for you to fall asleep.

Unfortunately, a lot of our modern devices emit blue light. These include television, laptops, tablets, and cell phones. Using these devices 2 hours before going to bed affects your sleep quality in several ways. It makes it harder to fall asleep and reduces the rejuvenating REM sleep phase, making you feeling less rested even after sufficient hours of sleep.

How can you limit your blue light exposure in the evening? I you can’t avoid watching your favorite show, sit as far away as possible from the TV and don’t try to sleep right away after turning it off, do some chores, read a book, take a walk or meditate…as possible to avoid the blue light emissions.

Create a Comfortable Sleep Environment

Your sleep environment plays a big role in how well you sleep. Too hot or too cold a sleep environment can affect your sleep quality. Ideally, you want your room to be at a temperature between 65 to 70°F. Find the right pajamas to find the right body temperature while sleeping. If your feet get cold, wear some socks.

Make sure that you have a comfortable mattress and pillow so that you’re not tossing and turning in the middle of the night. Additionally, you want your room to be quiet. If you live in an area where you have night-time traffic or loud neighbours, this can be easier said than done. In that case, you may want to invest in a good pair of ear plugs or use a white noise machine, even a fan can do the job.

Watch out for the humidity of your bedroom, particularly if you live in an arid environment. Dryness can cause headaches and sinus congestion, which may interfere with your sleep quality.

Follow a Bedtime Routine

While participating in high-energy activities just before bedtime decreases sleep quality, the opposite is true. Having a daily relaxing bedtime routine increases your sleep quality by signalling to your body that it’s time to sleep.

One of the best things you can do as part of your bedtime routine is meditate. In a 6-week study in which insomnia participants practiced mindfulness-based meditation, such as mindful framing, participants halved the amount of time it took them to fall asleep. In addition, at the end of the study, 60% of the participants no longer had insomnia.

You can also relax by having a warm bath, deep breathing, listening to some relaxing music, or a combination thereof. I avoid stressful activities such as watching news or engaging in difficult conversations. For my body, I don’t take any food or alcohol several hours before going to bed and have an Ayurvedic self-massage mixing myself body butter and ashwagandha fluid.

Once I’m in bed, I start clearing my mind, focusing on my 5 senses: how my skin touches the cotton of the sheets and my pyjamas, the sounds of white noise, the residual smell and taste and I watch the lights and forms appearing when I close my eyelids.

 

Let’s learn how to leverage our sleep as a powerful way to decompress and reduce our anxiety every night. By improving the quality of your sleep, you’ll be better equipped to handle life’s stressors with a source of unlimited energy and resilience.

5 Essential Practices to Become Resilient

Do you believe that “what doesn’t kill you makes you stronger?” If not, you should. Life knocks you down again and again. We lose loved ones, lose jobs, get our hearts broken, and our hopes get dashed. How can you overcome life’s challenges? By developing resilience.

What is resilience?

Resilience is the ability to maintain your emotional balance and physical wellbeing when dealing with stressful life circumstances. In other words, it is your ability to get back up when you’ve been knocked down.

Why Being Resilient?

Being resilient may seem like a nice trait to have, but not a must-have; however, did you know that being resilient could not only improve your health, but save your life as well?

In a study looking at patients with chronic pain, those who were resilient to the impact of chronic pain were 25% less likely to die within 10 years than those who were not resilient. Resilience boosts your immunity and this increased immunity has even been shown to lead to less mortality in bone marrow transplant patients.

Besides this, resilience can help you in your day to day life. For instance, if you are more resilient, you are less likely to miss work because of illness. You are also less likely to engage in risky behaviours such as drinking too much alcohol, smoking, and using drugs.

Being resilient even helps you age better and have an increased sense of wellbeing. Now, we all have to get older, but who doesn’t want to age better and thrive in old age.? Focus on your “healthspan,” how many years your are healthy, instead of your lifespan.

The good news about resilience is that it is not a static personality or character trait. You can learn it. Learn more about the 5 infallible practices to become resilient.

Practice Reframing

How do you reframe what happens to you? Quite simply, by relabeling your present situation or changing the way you think about any challenge. Ask yourself: “Is the glass half full or half empty?” The situation or circumstance is static. However, the way you view and interpret it is dynamic. You can reframe your perspectives at any time point. And you should.

Start by reframing stressful situations or unexplained anxiety. Instead of thinking about negative effects in your life, think of it as improving the quality of your life by providing you opportunities to learn and improve. Research shows that those who do this have better physical and emotional wellbeing than those who don’t.

So, instead of seeing stress and anxiety as overwhelming, think of it as a valuable lesson in life. Here are 3 simple ways to change your mindset when confronting stress and anxiety.

First, find the “why.” For instance, if you took a job that is now causing you stress, think about why you took the job in the first place. Say, you took your job just for the money. Maybe you realize that another lower-paying job could beef up your resume and would have been a better choice. By focusing on the why, you take a high-level perspective and become resilient by resisting immediate gratification.

Second, focus on the “how.” How will this stressor help you grow? Perhaps, this lower-paying job will teach you skills that you can use to become an entrepreneur, be your own boss and live life on your own terms. By imagining a brighter future, you can build your resilience.

Lastly, move from a subjective to an objective view of the stressor to “change your perspective.” Once you know the why and how, focus on identifying the opportunities posed by the stressful situation. You are now transforming your frame of mind and will feel an improvement of your mental and emotional state.

Practice Visualization

People who are resilient realize that situations which may feel overwhelming right now, may not impact them much in the long run. One way to maintain a long-term perspective is to visualize yourself as just a tiny element in the universe, realizing how unimportant you really are.

The stoic Aurelius did this by reflecting on how vast the universe was, and thought about infinite time in his meditations. By doing this, he was able to put his life into perspective. When you don’t take yourself so seriously, your present worries pale in comparison, and you don’t feel like your mess-ups are the end of the world. This helps you power on.

Practice Mindfulness

Mindfulness has been shown to increase resilience. When you are under stress, the first thing you need is to calm your mind. When you are under stress, your mind can go haywire. The skeletons of the past and the ghosts of the future start to take over your thinking patterns. Circular and repetitive thoughts overwhelm your mind and interfere with clear judgement when you most need it.

Practicing mindfulness meditation or mindful framing lowers this rumination process. And the good news is that the more you practice, the more your brain circuitry changes. This is called neuroplasticity, anatomically imprinting your resilience into your brain to handle future stressful events.

And you don’t have to engage in a long-winded 60-minute practice every day. Just 10 minutes dedicated regularly to your favorite practice can reap benefits. Just do it.

Practice Awareness

In today’s pursuit of happiness, we are told to ignore or minimize negative emotions. It’s easy to distract our mind with all kinds of tricks like excessive eating or drinking. However, those who are resilient have learnt that having negative emotions is okay. So, they don’t suppress them or run away from them. Instead they embrace negative emotions as teachable moments.

This is how to handle negative emotions. Start by acknowledging your emotional state. Second, attach a label to the emotion, even if it is an unflattering emotion, for instance envy. Lastly, establish a positive framework around that emotion. For instance, if you are envious about someone else, the envy may reflect a sense of inferiority about yourself. Your life is telling you that you are missing something. If this is the case, make plans to get ahead and feel confident. Be specific. Take action.

Practice Empathy

No man or woman is an island. We all need people to hold us up when we are facing stressful situations. The more deep and meaningful relationships you have at work and home, the more resilient you will be. Don’t have a good support network now? Look around you, be truly empathetic. Build or reinforce relationships with your family, at work and your social network. Volunteer, take evening classes, join community and/or faith groups. By aligning yourself with others, you will have a tribe that you can rely on to bolster your strength for those difficult times.

 

We all face tough situations. Whether we rise from the ashes, or burn with the embers, depends on how resilient we are. Build those muscles of resilience so that you are better able to handle what life throws your way.