"Mental Health Disorders : How to overcome it"

According to Wikipedia Mental health is a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community" according to the World Health Organization (WHO). Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health problems don't only affect adults. Children, teens and young adults can have mental health problems, too. In fact, three out of four people with mental health problems showed signs before they were 24 years old. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Over the course of your life, if you experience mental health problems, your thinking, mood, and behaviour could be affected. Many factors contribute to mental health problems, including:

·         Biological factors, such as genes or brain chemistry

·         Life experiences, such as trauma or abuse

·         Family history of mental health problems

if you are having trouble doing the things you like to do or need to do because of how you feel—like going to school, work or hanging out with friends?

Are you having a rough day? Have you been feeling down for a while? Everyone goes through tough times, and no matter how long you've had something on your mind, it's important that you talk to someone about it.

Talk to your parents or a trusted adult if you experience any of these things:

·         Can't eat or sleep

·         Can't perform daily tasks like going to school

·         Don't want to hang out with your friends or family

·         Don't want to do things you usually enjoy

·         Fight a lot with family and friends

·         Feel like you can't control your emotions and it's affecting your relationships with your family and friends

·         Have low or no energy

·         Feel hopeless

Early Warning Signs

Not sure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviours can be an early warning sign of a problem:

·         Eating or sleeping too much or too little

·         Pulling away from people and usual activities

·         Having low or no energy

·         Feeling numb or like nothing matters

·         Having unexplained aches and pains

·         Feeling helpless or hopeless

·         Smoking, drinking or using drugs more than usual

·         Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared

·         Yelling or fighting with family and friends

·         Experiencing severe mood swings that cause problems in relationships

·         Having persistent thoughts and memories you can't get out of your head

·         Hearing voices or believing things that are not true

·         Thinking of harming yourself or others

·         Inability to perform daily tasks like taking care of your kids or getting to work or school

Anxiety Disorders

People with anxiety disorders respond to certain objects or situations with fear and dread. They have physical reactions to those objects, such as a rapid heartbeat and sweating. An anxiety disorder is diagnosed if a person:

·         Has an inappropriate response to a situation

·         Cannot control the response

·         Has an altered way of life due to the anxiety

Anxiety disorders include:

·         Panic Disorder

·         Phobias

Behavioural Disorders

Behavioural disorders involve a pattern of disruptive behaviours in children that last for at least 6 months and cause problems in school, at home and in social situations. Behavioural disorders involve a pattern of disruptive behaviours in children that last for at least 6 months and cause problems in school, at home and in social situations. Nearly everyone shows some of these behaviours at times, but behaviour disorders are more serious.

Behavioural disorders may involve:

·         Inattention

·         Hyperactivity

·         Impulsivity

·         Defiant behaviour

·         drug use

·         criminal activity

Behavioural disorders include:

·         Attention Deficit Hyperactivity Disorder (ADHD)

·         Oppositional Defiant Disorder (ODD)

·         Conduct Disorder

Eating Disorders

Eating disorders involve extreme emotions, attitudes, and behaviors involving weight and food. The most common eating disorders include:

·         Anorexia Nervosa

·         Binge Eating

·         Bulimia

Mental Health and Substance Use Disorders

Mental health problems and substance use disorders sometimes occur together. This is because:

·         Certain illegal drugs can cause people with an addiction to experience one or more symptoms of a mental health problem

·         Mental health problems can sometimes lead to alcohol or drug use, as some people with a mental health problem may misuse these substances as a form of self-medication

·         Mental and substance use disorders share some underlying causes, including changes in brain composition, genetic vulnerabilities, and early exposure to stress or trauma.

More than one in four adults living with serious mental health problems also has a substance use problem. Substance use problems occur more frequently with certain mental health problems, including:

·         Depression

·         Anxiety Disorders

·         Schizophrenia

·         Personality Disorders

Mood Disorders

These disorders, also called affective disorders, may involve:

·         Feeling sad all the time

·         Losing interest in important parts of life

·         Fluctuating between extreme happiness and extreme sadness

The most common mood disorders are:

·         Depression

·         Bipolar Disorder

·         Seasonal Affective Disorder (SAD)

·         Self-Harm

Obsessive-Compulsive Disorder

If you have obsessive-compulsive disorder (OCD), you have repeated, upsetting thoughts called obsessions. You do the same thing over and over again to try to make the thoughts go away. Those repeated actions are called compulsions.

Examples of obsessions are a fear of germs or a fear of being hurt. Compulsions include washing your hands, counting, checking on things or cleaning. Untreated, OCD can take over your life.

Researchers think brain circuits may not work properly in people who have OCD. It tends to run in families. The symptoms often begin in children or teens. Treatments that combine medicines and therapy are often effective.

Personality Disorders

People with personality disorders experience patterns of behavior, feelings, and thinking that can:

·         Interfere with a person’s life

·         Create problems at work and school

·         Cause issues in personal and social relationships

Personality disorders include:

·         Antisocial Personality Disorder

·         Borderline Personality Disorder

Psychotic Disorders

People with psychotic disorders lose contact with reality and experience a range of extreme symptoms that usually include:

·         Hallucinations—hearing or seeing things that are not real, such as voices

·         Delusions—believing things that are not true

However, these symptoms can occur in people with other health problems, including bipolar disorder, dementia, substance abuse disorders, or brain tumours.

Psychotic disorders include:

·         Schizophrenia

Suicidal Behavior

Suicide causes immeasurable pain, suffering, and loss to individuals, families, and communities nationwide. On average, 112 Americans die by suicide each day. Suicide is the second leading cause of death among 15-24-year-olds and more than 9.4 million adults in the United States had serious thoughts of suicide within the past 12 months. But suicide is preventable, so it's important to know what to do.

Warning Signs of Suicide

If someone you know is showing one or more of the following behaviours, he or she may be thinking about suicide. Don’t ignore these warning signs. Get help immediately.

·         Talking about wanting to die or to kill oneself

·         Looking for a way to kill oneself

·         Talking about feeling hopeless or having no reason to live

·         Talking about feeling trapped or in unbearable pain

·         Talking about being a burden to others

·         Increasing the use of alcohol or drugs

·         Acting anxious or agitated; behaving recklessly

·         Sleeping too little or too much

·         Withdrawing or feeling isolated

·         Showing rage or talking about seeking revenge

·         Displaying extreme mood swings

Post-Traumatic Stress Disorder

Post-traumatic stress disorder (PTSD) is a real illness. You can get PTSD after living through or seeing a traumatic event, such as war, a hurricane, rape, physical abuse or a bad accident. PTSD makes you feel stressed and afraid after the danger is over. It affects your life and the people around you.

PTSD can cause problems like:

·         Flashbacks or feeling like the event is happening again

·         Trouble sleeping or nightmares

·         Feeling alone

·         Angry outbursts

·         Feeling worried, guilty or sad

PTSD starts at different times for different people. Signs of PTSD may start soon after a frightening event and then continue. Other people develop new or more severe signs months or even years later. PTSD can happen to anyone, even children.

Medicines can help you feel less afraid and tense. It might take a few weeks for them to work. Talking to a specially trained doctor or counselor also helps many people with PTSD. This is called talk therapy.

 

For People With Mental Health Problems

If you have or believe you may have mental health problems, it can be helpful to talk about these issues with others. It can be scary to reach out for help, but it is often the first step to helping you heal, grow, and recover.

Having a good support system and engaging with trustworthy people are key elements to successfully talking about your own mental health.

 

Find someone to support you

Find someone—such as a parent, family member, teacher, faith leader, health care provider or other trusted individual, who:

·         Gives good advice when you want and ask for it; assists you in taking action that will help

·         Likes, respects, and trusts you and who you like, respect, and trust, too

·         Allows you the space to change, grow, make decisions, and even make mistakes

·         Listens to you and shares with you, both the good and bad times

·         Respects your need for confidentiality so you can tell him or her anything

·         Lets you freely express your feelings and emotions without judging, teasing, or criticizing

·         Works with you to figure out what to do the next time a difficult situation comes up

·         Has your best interest in mind

Find a Group

Find a group of people with mental health problems similar to yours. Peer support relationships can positively affect individual recovery because:

·         People who have common life experiences have a unique ability to help each other based on a shared history and a deep understanding that may go beyond what exists in other relationships

·         People offer their experiences, strengths, and hopes to peers, which allows for natural evolution of personal growth, wellness promotion, and recovery

·         Peers can be very supportive since they have “been there” and serve as living examples that individuals can and do recover from mental health problems

·         Peers also serve as advocates and support others who may experience discrimination and prejudice.You may want to start or join a self-help or peer support group.

Start exploring your treatment

It’s also important for you to be educated, informed, and engaged about your own mental health.

Find out as much as you can about mental health wellness and information specific to your diagnosed mental health problem.

Play an active role in your own treatment.

Get involved in your treatment through shared decision making. Participate fully with your mental health provider and make informed treatment decisions together. Participating fully in shared decision making includes:

• Recognizing a decision needs to be made
• Identifying partners in the process as equals
• Stating options as equal
• Exploring understanding and expectations
• Identifying preferences
• Negotiating options/concordance
• Sharing decisions
• Arranging follow-up to evaluate decision-making outcomes.

 Develop a Recovery Plan

Recovery is a process of change where individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential. Studies show that most people with mental health problems get better, and many recover completely.

You may want to develop a written recovery plan. Recovery plans:

·         Enable you to identify goals for achieving wellness

·         Specify what you can do to reach those goals

·         Can be daily activities as well as longer-term goals

·         Track your mental health problem

·         Identify triggers or other stressful events that can make you feel worse, and help you learn how to manage them

You can develop these plans with family members and other supporters.

 Find a Community Conversation

Community conversations are taking place across the country, and give people a chance to learn more about mental health issues. People who participate in these conversations discuss issues related to the mental health of young people and decide how they might take action to improve mental health in their families, schools, and communities.

 Practice yoga 

One of the main reasons doctors recommend yoga is because the poses incorporate intricate postures and breathing exercises that are known to calm your body and mind. Doing these poses will help prevent anxiety attacks or panic attacks which are common mental health problems.

Physical exercises release healthy brain chemicals like endorphins and dopamine. This helps balance your mood and combat common mental health issues like depression. Therapists recommend yoga for mental peace and concentration and to improve your mood. This is an effective way to help manage bipolar disorder which pushes your mood to extremes.

 Eat a proper diet to calm yourself

Your brain and nervous system depend on nutrition to build new proteins, cells and tissues. In order to function effectively, your body requires a variety of carbohydrates, proteins and minerals. To get all the nutrients that improve mental functioning, nutritionists suggest eating meals and snacks that include a variety of foods, instead of eating the same meals each day.

Scientists have found links between low levels of certain nutrients — such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D — and worsening mood, feelings of anxiety, and risk of depression. For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.

Omega-3 fatty acids are essential fats that play a key role in brain development and cell signalling. Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.

“Some of the most comforting words in the universe are ‘me too.’ That moment when you find out that your struggle is also someone else’s struggle, that you’re not alone, and that others have been down the same road.”

Visit Cureya’s website to know more and you can also get free consultation services from top medical and health professionals.

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(Credit Author:Sourav Mishra)

"PHYSICAL ACTIVITY AND NUTRITION"

 We are all aware of these two terms- Physical Activity and Nutrition. But how often do we reciprocate our thoughts on these two terms? Didn’t we all spend the past two years lying down in bed, scrolling the gram reels with a packet of chips or nachos in hand? Many did utilize the pandemic hours in a fruitful manner. Some developed new skills, some took time to take care of their health and diet. In this post covid era, a lot of people suffering from this deadly disease are still undergoing post covid treatments. Some still have after ill effects of vaccination and what not. Every other person over the age of 18 is facing little or many health issues post-pandemic. But, we can’t always let a virus or any disease win against us. Therefore, we must find every possible way to keep ourselves fit. 

Talking of physical activities, Plato said “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”        

       

A healthy mind lives in a healthy body is extremely crucial for us today. The rat race to be successful and chaotic routine of people have degraded their fitness. From time to time, a person is taught about the significance of physical fitness. If our body is not fit and the mind is fragile then our academic performance gets affected. Although, it is necessary to consume a healthy diet and it is equally vital to release sweat through our body via physical workout. A person will have tons of downloaded exercise or yoga videos on their smartphones but will always come up with an excuse to procrastinate. This tendency of staying away from basic fitness can lead us to disastrous consequences.

Nowadays, youngsters are suffering from cardiovascular diseases which itself is an indication that the care of the body has been compromised by them. Those who think that they have no time for bodily exercise will sooner or later have to find time for illness. It is exercise alone that supports the spirit and keeps the mind in vigor. A quick walk in and around your garden after a rough day at work will actually open up your mind and bring back the sanity you longed for all day. One of the most common mental benefits of exercise is relief from stress.

Exercise also increases concentrations of a chemical called Norepinephrine that can moderate the brain’s response to stress. Working out can reduce stress and boost the body’s ability to deal with existing mental tension. Exercise releases endorphins which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. In some cases, exercise can be just as effective as antidepressant pills in treating depression. In this mechanical world where people are running after material pleasures and inviting stress, a short morning walk can do wonders in curtailing the level of stress in them.

On a very basic level, physical fitness can boost self-esteem and improve self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness i.e. self-worth. The induction of negative thoughts is catered by a feeble body. Whenever one meets failure and obstacles, he is likely to take the aid of unhealthy means to diminish the pain. Consuming alcohol and drugs to combat depression are all fatal elements that temporarily provide comfort. Short exercise sessions can also effectively distract drug or alcohol addicts making them de-prioritize cravings. The chemicals that are released during and after exercise can help people with anxiety disorders. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety.

People of any profession are required to be fit by the body in order to deliver their best at their respective workplaces. Exercise can help reboot the body clock, helping people hit the hay at the right time.

With ample physical activity, also comes a good level of nutrition and a balanced diet. Both physical activity and nutrition go like the railway track. If one falls apart, the train will never reach its destination. Therefore, a combined level of carbs, proteins, fats, and vitamins is very essential. Our nutrition is the fuel that helps keep our body moving at its best, giving us the ability to breathe, move, and think properly. A balanced diet provides the essential nutrition to help us get the right balance of vitamins, minerals, fiber, protein, carbs.

The first step is to switch at least half of the grains consumed to whole grains, be it cereals, bread, crackers, pasta, or rice. Whole grains provide dietary fibers, B vitamins, and minerals like iron and magnesium.

Milk, especially fat-free or low-fat (1%) and other dairy products are also fortified with Vitamin D, which is essential for calcium absorption. If you don’t or can’t consume milk, choose lactose-free products. Many non-dairy foods contain added calcium, including some breakfast cereals, bread, orange juice, and soy milk. Be sure to read the labels carefully to find the ones that are calcium-fortified. Dark green, leafy vegetables and fruits also provide calcium.

Protein is an important building block of muscle. You can get your daily intake of protein from meats, poultry, fish, eggs, dried beans and peas, nuts, and seeds. Beyond protein, these foods are an important source of iron, magnesium, zinc, and Vitamin E. Along with all the mentioned points, you should never forget to drink water. Their is actually no recommended dose for water. More you drink, the better!

Stay on track---------

Even though you have learned so many things about physical activity and nutrition today, at some point you may still fail to be on track. Therefore, CUREYA brings a right-away solution for a healthy you. CUREYA has an amazing catalogue for many exercise supplies which can be used at home anytime anywhere. It’s handy and affordable too. CUREYA’s flamingo latex-free exercise band for rehabilitation and power exercise and muscle endurance is a product every household should have. It helps to strengthen, shape, tone, and rehab muscles. It’s super affordable and can boost strength, stamina, and coordination in a person. CUREYA also has a wide range of nutritional supplements with zero side effects and is all organic.

Visit Cureya’s website to know more and you can also get free consultation services from top medical and health professionals.

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(Credit Author:Sulakshana Baruah)

"Dandruff - A Major Hair Concern.."

Ever wondered what those flaky white things falling on your shoulder from your scalp are? Well they are not just flaky but at times they can also be really itchy and result in a lot of white residue. That is what dandruff actually is. To be honest , we are not really unknown to the whole concept of Dandruff, but to know the real causes and treatment is something that more people must be aware of. So here we bring to some reasons, and potential treatment of Dandruff.

In scientific terms ‘Dandruff’ is a skin condition of the scalp wherein shiny white flakes often appear on the shoulder and cause a lot of itching in the scalp. Generally caused when the skin cells on the scalp renew themselves leading to the new skin cells appearing on the scalp and pushing away the old ones resulting in the process of licking and shedding in the form of white flakes known as dandruff. The common causative agent for dandruff is a fungus called Malassezia globosa that generally resides on the scale of humans with or without any health conditions. 

Physiological reasons of dandruff

• It can be caused due to hormonal imbalance during puberty.

• Using products to which the head scalp is sensitive.

• Not having a routine hygiene practice, living to the accumulation of dead skin cells on the scalp resulting in its saying and flaking.

• The predominance of yeast or fungus-like Malassezia globosa on the scalp.

• History of skin disorders like eczema, psoriasis, acne etc.

• Any neurological or psychiatric conditions

• Weakened immune systems

• Having a specific skin condition like dry skin

Ayurvedic treatment or medicines for dandruff

1. Neem treatment: Neem is rich in fatty acids, vitamin E, and triglycerides. It contains antioxidants and nimbidin that helps in skin regeneration and prevent scalp irritation.

1. Neem water: Boil 1-litre of water, adding 50 neem leaves in it and letting it rest for 24 hours. The next day, rinse hair with this water and repeat the process twice a week to get rid of dandruff.

2. Neem hair pack : Add 40 neem leaves and honey in boiled 1 litre water , let it rest for 24 hours, strain the water and make a paste of the remaining mixture. Apply the paste on the scalp and rinse using the strained water.

3. Neem oil : Take 30 ml carrier oil ( castor, jojoba, olive or coconut ) and add 10-12 drops of neem oil, mix it and massage on the scalp, keep on for 30 minutes and wash away using mild shampoo.

2. Coconut oil treatment: Coconut oil is rich in healthy fats and can help in moisturising the scalp well, which can restore the scalp health and inhibit the flaking.

1. Take one or two tablespoons of coconut oil and massage on the scalp, leave it for half an hour and wash off using a gentle shampoo repeating twice a week.

3. Methi seeds treatment:  Methi (fenugreek) seeds have high protein and nicotinic acid content which can help with the drying of the skin on the scalp and restore the flaking. It also contains lecithin which helps to strengthen the hair follicles 

1. Soak 2 tbsp Methi seeds fenugreek overnight in a bowl of water, grind it into a paste and apply it on the scalp, leave it for 30 minutes and wash the hair off with mild shampoo.

4. Amla powder treatment: Amla is rich in vitamin C which promotes the antioxidants action  and has a lot of antifungal properties which can prevent the fungal growth on the scalp and restore the flaky condition

1.  Paste of Amla powder can be used for making a mask and be applied on to the scalp which can sit to rest for 30 minutes and can be rinsed off using a mild shampoo 

2. A mix of Amla shikakai and Reetha can be used for treating dandruff. Soaking around 5 Rita pods, 6 Shikakai and a few Amla in the water for 24 hours and then boiling the mixture,  let the mixture cool for a while then blend using a blender, strain the residue and use the liquid as a shampoo.

5. Yoghurt treatment:  The presence of fat and a population of good bacteria in yoghurt can help in dealing with the flaky scalp as well as the fungal growth on the scalp.

1.  Yoghurt can be spread directly on the scalp left for 15 minutes then rinsed off using water. 

6. Bhringraj oil treatment: Bhringraj is rich in Vit D, Vit E, magnesium along with having antimicrobial and antifungal properties. 

1. Any local brand bhringraj oil can be massaged on the scalp and be left on for 30 minutes and be washed off using a mild shampoo.

7. Lemon treatment: Lemon rich in Vit C, citric acid, flavonoid and a low pH can help with scalp flaking.

1. Can be directly applied on the scalp that would help it penetrate in the roots of hair and then can be washed off using mild shampoo and rinsed off easily.

8. Aloe Vera gel treatment: Helps repair skin cell damage, has antioxidant properties.

½ cup aloe vera gel mixed with 2 tbsp lemon juice can be applied directly to the scalp and be left on for 30 minutes and then rinsed off using lukewarm water and can be done once a week.

Diet plays a very important role in causing, alleviating or elevating dandruff. According to past research  a direct connection has been found between the type of diet or food consumption and the condition of dandruff

Food that induces dandruff 

• Simple carbohydrates and a sugar rich diet can give rise to dandruff by promoting inflammation.

• Imbalance in hormones, a major reason for dandruff, which is caused by high consumption of sugar or improper diet.

• Sugary food stuffs like sweets, chocolates, carbonated drinks, bread, alcohol etc should be avoided.

Food that help in controlling dandruff

• Food rich in biotin and zinc helps in controlling the flaky scalp condition.

• Yogurt, tomatoes, carrots, pumpkin seeds, peanuts and dark chocolate having good amounts of biotin and zinc can help in controlling dandruff.

• Diet rich in essential fatty acids, omega-3 and omega-6 fatty acids can help in controlling dandruff by promoting good scalp health which generally include peanut, flaxseeds, walnuts etc

Yoga and Pranayam to control and get rid of dandruff 

1. Paschimottanasana (Two-legged Forward bend):

   
   
   

2. Balayam Yoga (Rubbing nails):

   

3. Chakrasana (Lying-down Body twist):

4. Adho Mukha Svanasana (Downward-facing Dog pose):

   

5. Sarvangasana (Shoulder stand):

6. Matsyasana(Fish) pose:

   

Read through our medical, healthcare Blogs to gain more insights from the experts in the various field. You can also book an consultation and discuss one-on-one with our doctors to learn the simple tricks to take care of your health !!

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