PHYSICAL

Physical Activity

Wellbeing integrates mental health (mind) and physical health (body) resulting in more holistic approaches to disease prevention and health promotion. Physical wellbeing involves feeling healthy and energised – plays a key role in our overall wellbeing. Regular exercise is one of the best ways to ensure cognitive health according to extensive studies. Being active increases our life span and reduces risk factors for chronic disease, while improving cognitive function, sleep and mental health.

 

So how much physical activity should we be doing as adults?

 

What are some tips for getting started?

  • Exploring different activities, locations and times that are enjoyable: e.g. sports, gym, swim, run, cycle, yoga, pilates. This is a very important first step in creating healthy habits.
  • Setting specific times (and reminder cues) to be physically active: e.g. exercise one hour after breakfast
  • Starting slowly to build positive habits and building up to greater challenges
  • Joining classes/ activities with others to build motivation
  • Reducing the time we sit and increasing the time we move

 

Diet and Nutrition

Foods not only impact our bodies but also our brains, so dietary changes can be used to improve our mood and mental wellbeing. https://www.health.harvard.edu/topics/nutrition and https://www.eatforhealth.gov.au/

Foods like leafy greens, colorful fruits and vegetables, seafood, as well as nuts, beans and seeds all improve brain health, and foods rich in vitamin B can have core health benefits: eggs, yogurt, legumes, salmon, sunflower seeds, spinach and cabbage

And foods to avoid if you want to keep enhance your memory and focus include: 

  • Foods made with industrial & processed seed oils: canola oil, cottonseed, sunflower and safflower seed oil contain omega-6 fatty acids which can lead to brain inflammation. Olive, coconut, avocado oil are recommended instead.
  • Foods with added or refined sugars: Our brain uses energy in the form of glucose, a type of sugar, but high sugar diet can lead to memory impairments and less plasticity. Savory foods have hidden sugars also, including store-bought pasta sauces, ketchup, and salad dressings, so homemade whole foods are recommended.
  • Processed foods: may put you at risk of having shorter DNA: increasing risk of degenerative disease earlier in life. Also, ultra-processed foods like baked goods and sodas are linked to mild depression.
  • Foods with artificial sweeteners: increase “bad” gut bacteria which can negatively affect mood, including anxiety. Alternatives that are recommended: Honey, monk fruit extract or coconut sugar.
  • Fried foods: battered, crusted or deep-fried foods can be damaging to the brain. Diets high in fried foods are linked to lower scores of memory and cognition. Baked, air-fried, or steamed versions of your favorite foods is recommended. 

 

And the B Vitamins https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals

B vitamins have core health benefits including:

  1. Increasing your energy: B1 for basic cell function and metabolism
  2. Breaking down medications: B2 break down fats and external materials like medications.
  3. Reducing inflammation: B3 is an antioxidant reducing excess inflammation.
  4. Supporting your overall brain health: B5 provides energy for the brain
  5. Fight diseases: B6 lowers cancer risk, immune function and brain health
  6. Helping cells communicate better: B7 regulates cell signals for quick and efficient communication
  7. Keeping you balanced: B9 brain and neurological health, optimal neurotransmitter function, psychological function
  8. Helping your heart: B12  function of the nervous system, breakdown of homocysteine, a protein that can negatively impact cardiovascular health and lead to dementia when in excess.

 

Sleep

The relationship between sleep and health is well established, with sleep shown to contribute to brain and body recovery as well as mental and physical wellbeing. Sleep is also important for encoding and consolidating information and memories.

A lack of sleep not only reduces your alertness and therefore safety, it is also linked to a range of health issues, including heart disease, diabetes, stroke, obesity and high blood pressure.  Sleep deficiency or the inability to attain high quality sleep, may be due to sleep deprivation, or circadian rhythm imbalance: impacting hormone regulation – primarily ghrelin and leptin levels, which can result in excessive hunger and risk of obesity.  Insulin, the hormone involved in blood sugar levels, is also impacted by lack of sleep, causing elevated glucose and risk of diabetes type 2. Also, decreased sleep may lead to elevated blood pressure – and which increases the risk of heart disease or stroke. Lack of sleep also alters immune system responses to viruses and infections resulting in chronic low-level inflammation – which factors in many medical conditions.

In regard to cognitive performance: including attention, concentrating, planning and learning new skills, poor sleep also plays a role. Memory consolidation – which occurs during slow-wave sleep cycles and the subsequent rapid eye movement (REM) phase (or dreaming sleep) is likewise influenced by lack of sleep. Sleep is associated also with emotion regulation, coping skills and decision-making.

So how much sleep do we need? 

Between 18-64 years, we need 7-9 hours sleep per night.

So what are some tips to promote sleep?

Getting to sleep and poor quality sleep is not uncommon.  *Stress, caffeine, nicotine and alcohol can contribute to sleep issues. There are however, some strategies to assist getting to sleep and improving sleep quality: 

  • Constant sleep schedule: Aim to go to bed and get up at the same time every day, including weekends and when travelling.
  • Calm ritual before bedtime: Taking a hot shower or bath, yoga postures for sleep, soothing music, meditation, and dim lighting helps to prepare the body and mind for sleep as well as reduce anxiety and stress
  • Avoid sleep disruptors: Avoid the factors* above as well as exercising just before bed. Also avoiding the use of tech devices and watching TV while in bed.
  • If you can’t fall asleep in 15 minutes: Sit in a chair with dim lighting till you feel drowsy then return to bed. Be kind to yourself if you find you are awake longer than you expect, sleep quality requires time and practice.
  • Prioritize sleep: Aim to have sufficient sleep as much as possible. It can be difficult juggling numerous demands and focusing less on sleep, but framing sleep as necessary for optimal functioning is a worthy cause.
  • Day naps: Engaging in daytime sleep can impact the amount of sleep you have during the night. Naps greater than 20 minutes can lead to feeling unfocused upon waking.
  • Bedroom environment: Create a calming space to enhance your sleep by ensuring light is blocked with thick curtains etc, use of ear plugs, and a white noise machine if needed to block out loud sounds may be of value. Try to have the room at a temperature around 19 degrees Celsius.
  • Healthy lifestyle: Healthy eating and moderate exercise enhances sleep quality.
  • Check your mattress and pillow: Spinal aches and pains are also not uncommon, so changing your mattress and pillow may improve your sleep quality by reducing spinal pain. It’s worth researching and trialling the best mattress that suits you. Avoid sleeping on your stomach, and sleep with just one pillow so your neck is in alignment with the rest of the spine.

#It is recommended to seek medical advice if sleep deprivation is affecting your daytime functioning for longer than 3-4 weeks. For support please contact your medical practitioner.