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How does "SEESAWS" impact each component 

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How does "SEESAWS" impact each component 

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Sleep
Eat
Exercise
Stress free
Avoid Drugs
Weight control
Save sex for marriage

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How can someone be proactive in each component 

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How can someone be proactive in each component 

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(at least three examples for each)

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How can someone be reactive in each component 

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How can someone be reactive in each component 

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(at least three examples for each)

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What are risk factors that you can control in this component?

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What are risk factors that you can control in this component?

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Physical health is taking care of your body. Taking into consideration the condition of your body and everything from the absence of disease to your fitness level. Physical health is important for your overall well being, it can be affected by your lifestyle, diet, and level of physical activity. 

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Physical health is taking care of your body. Taking into consideration the condition of your body and everything from the absence of disease to your fitness level. Physical health is important for your overall well being, it can be affected by your lifestyle, diet, and level of physical activity. 

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How does 'Seesaws" impact your physical health?

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How does 'Seesaws" impact your physical health?

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Sleep- Sleep affects your growth and stress hormones
Eat- Gives you energy you need for the day
Exercise- It helps you manage your weight and reduce the risk of disease, strengths bones and muscles.
Stress free- stress can give you stomach problems, sleep, and eating problems. So being stress free can help you get better sleep, have better eating habits.
Avoid Drugs-  Can help you not get short or long terms affects that drugs can give you
Weight control-  Because being over weight can affect your body and give you diseases short or long term
Save sex for marriage-  you can risk getting an STD
(https://newsinhealth.nih.gov)
(https://www.webmd.com)

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Why You Need a Good Night's Sleep

We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being.

Of course, sleep helps you feel rested each day. But while you're sleeping, your brain and body don't just shut down. Internal organs and processes are hard at work throughout the night.

"Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood," says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

When you're tired, you can't function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. "The fact is, when we look at well-rested people, they're operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep," says Mitler.

"Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail," Mitler explains. Tired people tend to be less productive at work. They're at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.

But sleep isn't just essential for the brain. "Sleep affects almost every tissue in our bodies," says Dr. Michael Twery, a sleep expert at NIH. "It affects growth and stress hormones Molecules sent through the bloodstream to signal another part of the body to grow or react a certain way., our immune system The system that protects your body from invading viruses, bacteria and other microscopic threats., appetite, breathing, blood pressure and cardiovascular The system of heart and vessels that circulates blood through the body. health."

Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body's use of energy. These hormone changes can affect your body weight.

"Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people," says Mitler.

Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.

A good night's sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. "As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep," Twery says.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery.

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics-especially the light from TVs, cell phones, tablets and e-readers-can prevent you from falling asleep.

As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia-lasting at least 3 nights per week for more than a month-can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning.

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you're not getting enough oxygen, and your brain disturbs your sleep to open your windpipe.

Apnea is dangerous. "There's little air exchange for 10 seconds or more at a time," explains Dr. Phyllis Zee, a sleep apnea expert at Northwestern University. "The oxygen goes down and the body's fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress."

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. "Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it," Zee adds.

If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery.

"If you snore chronically and wake up choking or gasping for air, and feel that you're sleepy during the day, tell your doctor and get evaluated," Zee advises.

NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep. One 5-year study of 10,000 pregnant women is designed to gauge the effects of apnea on the mother's and baby's health. Zee says this study will shed more light on apnea and the importance of treatment.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night's sleep.

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Why You Need a Good Night's Sleep We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being. Of course, sleep helps you feel rested each day.

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How can someone be proactive with their physical health?

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How can someone be proactive with their physical health?

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You can be proactive with your physical health by reducing your stress before letting it cause you an affect to your body, you can exercise before getting over weight get better eating habits so your physical health doesn't get bad.

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How can someone be reactive with their physical health.

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How can someone be reactive with their physical health.

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You can be reactive with your physical health by seeing that you're over eating and you cant control your weight then you can start exercising and getting better habits if you're tired the next day then you can know to go to bed earlier than you did last night.

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What are risk factors you can control in your physical health?

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What are risk factors you can control in your physical health?

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A risk factor you can control is your weight if you're under weight or over weight you can control that. How much sleep you get, have better time management make sure you have time to get enough sleep.

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Mental health is the development of your mind and how you think. How you react in certain situations mentally.

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Mental health is the development of your mind and how you think. How you react in certain situations mentally.

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Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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How does "seesaws" impact your Mental health? 

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How does "seesaws" impact your Mental health? 

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Sleep- Helps maintain cognitive skills, such as attention, learning, and memory
Eat-  Eating helps lower mood fluctuations because you've eaten and gotten energy.
Exercise-  improves self esteem and can help lower stress and anxiety
Stress free-  Being stress free will help you think clearer and not get a headache
Avoid drugs- Using certain drugs can increase depression and anxiety
Weight control- Self esteem
Save sex for marriage- If you don't save sex for marriage and you lose your virginity with someone who you aren't going to marry you will always have that acknowledgment that you did that with that person and they aren't in your life forever.

(https://www.columbiapsychiatry.org)
(https://www.aetna.com)

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Columbia University Department of Psychiatry

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Americans were having trouble sleeping before COVID-19. Unfortunately, it only got worse when the pandemic isolated us from friends and family, closed our schools and offices, and sent shock waves through the economy.

According to a study of 22,330 adults from 13 countries published in Sleep Medicine in November 2021, one in three participants, had clinical insomnia symptoms and nearly 20 percent met the criteria for insomnia disorder-rates more than double what they were before the pandemic. Furthermore, sleep disturbances were linked to higher levels of psychological distress. Anxiety and depression rates were also considerably higher than pre-pandemic levels in the same survey.

"Just like our electronics need to be charged, sleep may recharge or reset the brain to optimize functioning," says Elizabeth Blake Zakarin, an assistant professor of psychology (in Psychiatry) and a clinical psychologist at the Columbia University Clinic for Anxiety and Related Disorders.
Columbia Psychiatry News spoke with Zakarin about the psychological impact of sleep deprivation, challenges brought on by the pandemic, the influence of food on our sleep patterns, and effective treatments for sleep difficulties.
Why is sleep so important to our mental health?

Many of us know that we feel better after "a good night's sleep" and more grumpy or foggy if sleep deprived. And there is now robust evidence similarly supporting that sleep is critical to not only our physical health but also our mental health. Poor or insufficient sleep has been found to increase negative emotional responses to stressors and to decrease positive emotions.

While more research is needed to understand the mechanisms underlying the connection between sleep and mental health, we know that sleep is important to a number of brain and body functions engaged in processing daily events and regulating emotions and behaviors. Sleep helps maintain cognitive skills, such as attention, learning, and memory, such that poor sleep can make it much more difficult to cope with even relatively minor stressors and can even impact our ability to perceive the world accurately.

What are the psychological effects of sleep deprivation? Is there a link between insufficient sleep, mental health disorders (also suicidal ideation)?

Absolutely. Not getting enough sleep or poor-quality sleep can increase risk for mental health disorders. While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.

Sleep deprivation studies show that otherwise healthy people can experience increased anxiety and distress levels following poor sleep. Those with mental health disorders are even more likely to experience chronic sleep problems and, in turn, these sleep problems are likely to exacerbate psychiatric symptoms and even increase risk for suicide. The good news is that there are ways to improve sleep quality and quantity, so identifying and addressing sleep problems is critical to alleviating the severity of psychiatric disorders.

Sleep Awareness Week March 13-19

In 1998, the National Sleep Foundation launched Sleep Awareness Week as a way to promote better sleep and increase overall health and well-being. The annual campaign begins at the start of Daylight Savings Time, when Americans lose an hour of sleep.

Do individuals vary on the amount of sleep they need? Are there really larks and owls?

The amount of sleep individual's need in part depends on their age. In general, children and teens need more sleep than adults. While there are certainly individual differences in the amount of sleep each adult needs, the American Academy of Sleep Medicine (AASM) recommends that adults sleep at least 7 hours on a regular basis to promote optimal health and functioning, with most adults needing somewhere between 7-9 hours. Teens typically need 8-10 hours and older adults (65 years and older) between 7-8 hours. Although the amount of sleep we get is important, good quality sleep is also essential.

In addition to the amount of sleep, there are individual differences in "chronotype" the natural inclination of your body to feel more alert at certain periods of the day and more tired at others. The two most well-known chronotypes are often referred to as "night owls" and early birds (or "morning larks"), though many people likely fall somewhere in between. Genetics, age, and other factors impact whether you are more likely an owl or a lark. As you can imagine, getting enough sleep with a typical work schedule may be easier to do for a lark than for a night owl.

The COVID-19 pandemic created a host of new challenges to sound sleep. What is "Coronasomnia" and how does it differ from insomnia?

Insomnia disorder, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), is characterized by difficulty falling asleep, staying asleep, or waking too early, resulting in daytime impairments. While insomnia symptoms and insufficient sleep were already a widespread problem pre-pandemic, people are reporting more sleep problems than ever before. The increase in insomnia and related sleep problems related to stress caused by the COVID-19 pandemic have been labeled " Coronasomnia."

We know that stress can interfere with sleep and understandably the global pandemic has significantly increased daily stress and uncertainty. Spending more time at home and changes to daily routine can also impact sleep patterns by limiting light-based cues for wakefulness that help keep your circadian rhythm on schedule. And more time in bed and less activity or exercise can also interfere with sleep by reducing sleep drive. In a survey by AASM, over half (56%) of Americans (and 70% among those 35-44 years old) say they have experienced sleep disturbances during the pandemic. Common sleep disturbances include problems falling or staying asleep, sleeping less, and experiencing worse quality sleep.

Are there foods that promote sleep, and foods we should avoid? And can sleeping more help you lose weight?

Reduced sleep has been linked with increased eating and higher risk for weight gain and obesity. Conversely, studies show that getting more sleep can lead to consuming fewer calories and improve weight loss.

While some foods, such as milk products, fish and fruit (for example, kiwis and tart cherries) have shown some sleep-promoting effects, research is too limited to draw definitive conclusions or recommendations about specific foods to help sleep. Growing research suggests that the quality of diet or having sufficient nutrients can impact the quantity and quality of sleep. Low fiber, high saturated fat, high sugar diets have been associated with poorer quality sleep. Another large study found that deficits in nutrients, like as calcium, magnesium, and vitamins A, C, D, E, and K, were associated with sleep problems. As such, it's likely most important to focus on eating a balanced and consistent diet and creating healthy food-related sleep habits, such as limiting caffeine intake in the afternoon/evening and trying not to eat large meals too late.

For some, skipping sleep is a sign of strength and productivity. But health professionals have called for a cultural shift in the way we think about sleep. Is that shift happening?

Unfortunately, we know that pre-pandemic and especially over the course of the last two years, a large percentage of the population continues to experience insufficient sleep. Longer work hours, constant access to social commentary and entertainment, and increased stressors all contribute to people getting less sleep. The good news is that there is increasing awareness of the importance of sleep for daily functioning and health. In order to see a shift in sleep behaviors, ongoing work is needed to promote science-based policies that help improve sleep health, such as encouraging employers to help promote healthy sleep and introducing later school starting times. And we need to increase access to care for individuals with sleep difficulties.

What treatments are most effective for sleep difficulties?

For some sleep difficulties, adopting healthy sleep habits may help to improve sleep. However, those with more chronic insomnia should seek professional help, including cognitive behavioral therapy for insomnia (CBT-I), which is recognized as a first line treatment for insomnia. CBTI involves educating people about sleep and aims to change their sleep-related behaviors and thought processes by teaching strategies such as stimulus control, sleep restriction, relaxation techniques and cognitive therapy.

If sleep problems persist or you continue to experience daytime sleepiness even after getting enough sleep, then it might be time to see a sleep specialist who can help determine whether you need cognitive behavioral therapy, medication, or another treatment.
In this video Dr. Zakarin discusses the relationship between sleep, mental health, and suicide in adolescents and steps we can all take to improve the quality of our sleep, which include some of the following:

Tips for creating healthy sleep habits and improving sleep

Try to keep a consistent sleep schedule, waking up around the same time even on weekends.

Set a bedtime that is early enough for you to get at least 7 hours of sleep. However, don't go to bed unless you are sleepy.

Establish a relaxing bedtime routine that helps to transition from your day.

If you're having trouble falling asleep, don't lie in bed awake. If you can't get to sleep, get out of bed, and do something relaxing until you feel tired.

Create a healthy sleep environment- avoid bright lights and loud sounds, keep the room at a comfortable cool temperature, and try to limit electronics in your bedroom.

Exercise regularly (but not within the few hours before going to bed).

Avoid caffeine and nicotine late in the day and limit alcoholic drinks before bed.

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How Sleep Deprivation Impacts Mental Health

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Americans were having trouble sleeping before COVID-19. Unfortunately, it only got worse when the pandemic isolated us from friends and family, closed our schools and offices, and sent shock waves through the economy.

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How can someone be proactive with their mental health?

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How can someone be proactive with their mental health?

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They can be prepared and aware of what's going on so they don't stress and so they can think about what's best to do, they can share their emotions and thoughts so they don't feel locked up and they can share.

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How can someone be reactive with their mental health?

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How can someone be reactive with their mental health?

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They can see that they're stressing and they can talk with someone about it, if they're having bad thoughts they can talk with someone and figure out why and fix it.

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What are risk factors you can control in your mental health?

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What are risk factors you can control in your mental health?

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You can control your stress levels you can make sure you're always prepared and that you don't stress.

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Which Body system(DRRMUNCHIS) is impacted the most in physical health? 

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Which Body system(DRRMUNCHIS) is impacted the most in physical health? 

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Nervous system, because it can help with how the brain process information and what it choses to do with the information

(https://njms.rutgers.edu)

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Which Body system (DRRMUNCHIS) is impacted the most in physical health?

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Which Body system (DRRMUNCHIS) is impacted the most in physical health?

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There are many different systems involved in when we exercise, the three main ones are the Respiratory system which is involved in breathing the circulatory system which is about circulation of blood around the body and finally the muscular system and finally the Muscular system which is about how we move.

(http://www.thomastownps.vic.edu.au)

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Emotional Health is how you feel during certain situations.

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Emotional Health is how you feel during certain situations.

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How does "seesaws" impact your emotional health?

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How does "seesaws" impact your emotional health?

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Sleep- How you feel, you usually feel happy after sleep and bad and tired if you don't get enough sleep
Eat- If you eat your most likely going to feel better and your emotions would be positive
Exercise- When exercising you usually always feel better about yourself and your self esteem most likely will increase.
Stress free- Not having stress will make you feel better leading to positive emotions
Avoid Drugs-  Staying away from drugs will make you feel better because once you start drugs and you try to stop you'll have withdrawal.
Weight control- You will feel better about yourself and feel more confident knowing you can control your weight
Save Sex For Marriage-  Saving sex for marriage wont make you feel upset that you lost your virginity to someone you're not with anymore or feel guilty.

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Which Body system (DRRMUNCHIS) is impacted the most in emotional health?

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Which Body system (DRRMUNCHIS) is impacted the most in emotional health?

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The Nervous system as well

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How can someone be reactive with their emotional health?

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How can someone be reactive with their emotional health?

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If they notice that the people who they hang out with are making them feel bad and negative emotions then they can move themselves from that situation

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How can someone be proactive with their emotional health

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How can someone be proactive with their emotional health

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They can be proactive by making sure they know how to control their emotions and that whatever they do and whoever they hang out with makes them feel good and gives them good emotions

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Social health is how you communicate with other and react during certain situations.

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Social health is how you communicate with other and react during certain situations.

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How does "seesaws" impact your emotional health? 

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How does "seesaws" impact your emotional health? 

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Sleep- The more sleep you get the better you'll feel and the better you'll be around others and communicate better. Also if you sleep during the day and are awake all night you'll have more of a chance of not having a social life.
Eat- Eating gives you energy it makes you feel awake and just better so if you have eaten you'll think better in certain situations and communicate better.
Exercise- Exercising helps with your  self esteem and helps build confidence and if you're confident you'll most likely feel and be better at socializing.
Stress Free- Being stress free helps you think better and react better and not worry so you'll have time to socialize.
Avoid Drugs- Drugs affect people differently they can make you feel paranoid and then you can also have withdrawal symptoms which will make it harder for the person to have a social life.
Weight Control-  Controlling your weight gives you a sense of self control and that will give you confidence
Save Sex For Marriage-  Saving sex for marriage will impact your social health because you wont be fearing having an STD or anything like that when you socialize with people.

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How can someone be proactive with their social health?

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How can someone be proactive with their social health?

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The way someone can be proactive with their social health is by seeing or noticing how they react in certain situations or if they notice that they can only talk over the phone and not in person and they can do something to fix that like hanging out with people they feel comfortable around and try fixing how they communicate

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What are risk factors you can control in your Emotional Health?

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What are risk factors you can control in your Emotional Health?

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How can someone be reactive with their social health?

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How can someone be reactive with their social health?

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They can start seeing how distant they are becoming from people and they can make plans to hangout with them. If they notice they aren't having time to socialize with people because they're always busy or they're never awake to socialize they can fix their sleep schedule and they can make their schedule so they aren't always busy and stressed and have time to themselves and to socialize

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What are risk factors you can control in your social health?

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What are risk factors you can control in your social health?

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Risk factors you can control in your social health is how you react and socialize and who you socialize with. If you socialize with people who are being a bad influence on you then you most likely will reflect that.

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Which Body system (DRRMUNCHIS) is impacted the most in social health? 

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Which Body system (DRRMUNCHIS) is impacted the most in social health? 

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The nervous system as well because the nervous system tells you how to react during certain situations and sends signals to your brain.

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Your Physical, Mental, Emotional, and Social health all play a big role in who you are and how you are. Learning about these four will help you realize the type of person you want to be and how you want to be. 

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Your Physical, Mental, Emotional, and Social health all play a big role in who you are and how you are. Learning about these four will help you realize the type of person you want to be and how you want to be. 