The psychology of wellness

The Psychology of Wellness

The mind and many other biological and environmental factors can play a huge part in one’s overall health and wellness journey! 

The mind and body or separate entities and physical health can affect emotional well-being.  Wellness is a broad term that can be defined in many ways; however, many people have not achieved it. With the innovative processes here at Lancaster Wellness, there are many ways you can progress and even surpass your goals! 

A person with a lack of exercise and inadequate nutrition may struggle more with psychological issues.  

How can we help with those issues you ask?  

Depression

For starters, diet can play an immense role in the chemistry of your brain. What’s going on in your gut will directly affect your mood — depression, and focus. For instance, did you know 70% of your serotonin is made in your gut? (Dr. Lipman, MD) Serotonin plays a plethora of roles in your body, most importantly it is the main chemical responsible for happiness, sleep, and sexual behavior.

Serotonin is derived from an essential amino acid called tryptophan. Essential means that it cannot be made in the body.

It can only be procured by consuming food & drink. Some of these foods as well as others that can ease depression are nuts, seeds, fresh fruit and veggies, low-fat dairy, antioxidants, and low intakes of animal foods such as turkey, chicken, and canned tuna.  

Obesity and depression are both major public health issues that affect many people. In the United States, about 43% of adults with depression also suffer from obesity.

Obesity is also associated with many other adverse health effects such as a higher risk of diabetes, heart disease, stroke, etc. The Journal of the American Medical Association (JAMA) found that women and men with obesity and depression who participated in a weight loss program along with therapy significantly improved their depression and weight after one year.

Our weight loss program at Lancaster Wellness has proven results — a 90% success rate! 

Insomnia 

How does lack of sleep affect wellness? Poor sleep can be attributed to a various range of physical health problems such as heart disease, diabetes, obesity, high blood pressure, kidney disease, gastrointestinal problems as well as irritability, lack of focus, and fatigue.  

Many Americans have developed a diet that is high in refined carbohydrates, saturated fats, caffeine, sugar, alcohol, and even spicy food; studies have shown that all these unhealthy items can cause insomnia. A big part of developing and maintaining healthy sleeping habits is diet. A proven and effective method is to ensure that you maintain a diet of unsaturated fats, lean proteins, fresh leafy greens, and fruit.  

One may not realize that sleep loss can contribute to a hormonal imbalance in the brain/body that promotes negative behaviors such as overeating and weight gain. 35% of American suffer from insomnia.

45% of insomnia sufferers are also diagnosed with a mental health disorder, such as anxiety, depression, bipolar disorder, etc. This 45% translates to 35 million people! Insomnia can lead to worse anxiety symptoms and increase the risk of depression and suicide (Sleep Foundation).  

Some impactful sleep hygiene practices are: 

• Establish a nighttime routine. 
• Get up and go to sleep at the same time.  

• Create a healthy sleep environment. 
• Turn off electronics an hour before bed. 
• Exercise and avoid large, fatty meals prior to sleeping.  
• Limit caffeine  

Recent John Hopkins studies have shown that losing belly fat can dramatically improve sleep quality. The study focused on people that were overweight and had type 2 diabetes or pre-diabetes.  

Anxiety 

As aforementioned, diet plays a crucial role in mental health and wellness. Below is a list of foods that help with anxiety as well as have other nutrients that are multi-beneficial: 

• Salmon (Omega-3 Fatty Acids) 
• Turkey (Protein) 

• Eggs (HDL — Healthy Cholesterol) 
• Pineapple (Bromelain which is an Anti- Inflammatory)  
• Low Fat Milk (Calcium — healthy bones & teeth) 
• Green tea (L-theanine) 

One of the many ways we at Lancaster Wellness can assist in combatting anxiety is through Botox injections. Many patients that received injections experienced significantly lower levels of anxiety.

Botox also has a significant effect on the way we perceive emotions as well as impacting the emotional experiences of those who have partaken in injections. Researchers out of the University of California San Diego analyzed an FDA database of approximately 40,000 patients and found that anxiety levels among people who had received Botox experienced 20 - 70% lower anxiety levels.  

We had mentioned the negative effects of caffeine previously.  Well, here it is again as a negative trigger for people suffering from anxiety disorders.

Most America begins their day with a cup of coffee or energy drinks to get a boost of energy. Caffeine has been proven to increase the risk of panic attacks and substantially increase feelings of irritability and nervousness.

On top of these symptoms, it also increases the resting heart rate as well as trembling and shaking which are common symptoms of people diagnosed with anxiety or panic disorders. It will even increase the anxious feelings of individuals not suffering from any sort of anxiety disorder.

It is recommended that people limit their intake of caffeine or remove it from their diet altogether.  

Here are some things you can substitute your coffee with that provides you with healthier and more effective alternatives: 

• Bananas (Bananas may be one of the best foods for energy. Containing carbohydrates, potassium, and Vitamin B6, this quick-to-eat food provides you energy throughout the day.) 
• Oatmeal (The complex carb in oatmeal means it’s a slow-burning source of energy) 
• Green tea  
• Apple (Packed with 13 grams of natural sugar, apples are a great way to wake up — even more effective than coffee) 

You may have heard about caffeine negatively impacting anxiety disorders and overall mood before, but have you heard about artificial sugars, alcohol, and monosodium glutamate (MSG)? All these substances have been found to impact mood as well as anxiety. They can also lead to lower levels of energy and sleep disturbances.  

Stress reduction can also play an immense role in anxiety levels as well as physical health. With most Americans facing higher-than-healthy stress levels, it is imperative that we practice stress management.

The relaxation response is a big combatant of stress. One should focus on activities that help reduce stress levels. The main relaxation techniques are deep breathing exercises, meditation, and visualization.  

Another topic is sure to be head all of one’s life physical exercise! It is proven that maintaining a consistent exercise routine has resulted in improved self-confidence, energy, and improved mood.

Regular exercise (30-60 minutes every day) can alleviate the symptoms of anxiety and panic disorders.  

ADHD

Did you know that ADHD can become a hindrance to wellness? ADHD can lead to impulsive behavior such as binge-eating disorder which directly leads to obesity, anorexia, and bulimia. Our program can help you combat those bad habits and incessant cravings. 

A few tips that can help: 

• Paying attention to what drives you to eat. It is coming from a place of actual hunger or is it because it looks/smells/tastes good? 
• Notice habits when shopping and eating.  
• Make intentional decisions about what you eat or buy next.  

• Pause often while eating. Place utensils down after each bite and chew thoroughly.  
• Stop eating when you are full, NOT until your plate is empty.  
• Turn off distractions such as phones and television while eating.   

Medical studies have shown to value breakfast and set yourself reminders about it and plan ahead, because people diagnosed with ADHD tend to skip breakfast and are painfully hungry as a result and grab whatever is nearby, which can influence poor eating habits. (Dr. Olivardi) 

A great way to ease ADHD symptoms is to ensure you consume plenty of protein. It fuels the body for longer periods of time than most other types of food.

Avoid Artificial sugars and junk food, because if eaten they can increase hunger throughout the day due to being quickly digested and metabolized.  

It may sound counter-intuitive but be sure to eat intermittently throughout the day to nullify ravenous hunger that can lead to overconsumption of unhealthy foods. With ADHD it is important to plan and be conscientious of the choices made so you can better balance food intake throughout the day and not develop unhealthy eating habits. 

The team at Lancaster Wellness can support you on your journey to health! 

Reach out to the team and schedule your appointment today, let us help you achieve your health and wellness goals together!! 717-279-7900