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Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level. Physical health is critical for overall well-being, and can be affected by: Lifestyle: diet, level of physical activity, and behaviour (for instance, smoking);https://toolbox.eupati.eu › glossary › 

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Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level. Physical health is critical for overall well-being, and can be affected by: Lifestyle: diet, level of physical activity, and behaviour (for instance, smoking);https://toolbox.eupati.eu › glossary › 

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sleep impacts physical health
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.https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health

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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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While insomnia can be a symptom of psychiatric disorders, sleep problems can also contribute to the onset and worsening of problems such as depression, anxiety, and even suicidal ideation.

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 1. Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight. Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain.Health benefits of eating well - Food and nutrition - NHS inform 

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 1. Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight. Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain.Health benefits of eating well - Food and nutrition - NHS inform 

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Exercise impact physical health
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Stress impact Physical health
This can put you at increased risk for a variety of physical and mental health problems, including anxiety, depression, digestive issues, headaches, muscle tension and pain, heart disease, heart attack, high blood pressure, stroke, sleep
problems, weight gain, and memory and concentration impairment.

Avoid drugs impact Physical health
Impaired coordination and balance. Increased energy and alertness. Increased heart rate, blood pressure and body temperature. Nausea

weight control impact physical health
Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers. Eating too much or not being physically active enough will make you overweight

Safe sex of marriage impact physical health
How does saving sex for marriage impact emotional health?

Researchers found that those who wait to have sex until marriage, compared to those who don't, report significantly higher realtionship satisfaction (20%), better communication patterns (12%), less consideration of divorce (22%), and BETTER sexual quality (15%)2.

3.Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight. Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain.

1 .How can I be proactive with physical health?

7 Ways to Be Proactive About Your Health

1. Eat an organic, whole food diet with very few processed foods. ...

2. Stay hydrated with plenty of pure, filtered water. ...

3. Get at a minimum of 30 minutes of moderate to strenuous exercise on most days. ...

4. Get 7-9 hours of quality sleep every night.

2.Here is the list of the most important skills you need to acquire to be proactive:

Be aware of the words you use. ...

Plan ahead. ...

Set goals. ...

Prioritize. ...

Learn to problem-solve. ...

Take action. ...

Learn to take responsibility for your actions.

Don't dwell on the mistakes from the past, but learn from them.

3.Here are the four main elements of fitness:

Aerobic Fitness. Aerobic fitness improves overall health and well-being. ...

Muscular Fitness. Strength training improves your muscle and bone health, and helps with weight loss. ...

Flexibility. Flexibility allows you to move your body freely. ...

Stability and Balance.

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Maintain a balanced physical body by seeking regular chiropractic care. With health care costs continuing to rise, your best defense is keeping your family and

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Maintain a balanced physical body by seeking regular chiropractic care. With health care costs continuing to rise, your best defense is keeping your family and

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1. What are examples of reactive healthcare?

Reactive healthcare involves reacting to an adverse disease, injury, condition or symptom. If you wake up one morning with a fever and body aches, for instance, you may react by visiting the doctor. Depending on the doc's diagnosis, he or she may prescribe you with antibiotics to help your body fight the infection.

2. Which is a good example of reactive management practice?

Other examples of reactive management include waiting for employees to complain about poor working conditions before taking action. Providing training or coaching only when directly asked by an employee is another example of being reactive.

3.  What are reactive methods?

The reactive approach manages the issues once they emerge or being encountered, without appropriate arrangements on how to, what to, when to, and whom to report. Possessing a reactive approach is not an adequate plan, preferably not a strategy.

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1. How does seesaws impact physical health?

Seesaw: This is a great strength-training workout. Every time you land, the impact helps keep your bones strong. Pushing off to go back up works your legs and buttocks. Trampoline: Jumping provides a strong cardiovascular workout while building leg and core strength and improved balance and coordination.

2. What are the benefits of seesaws?

Rocking on a seesaw trains children's muscles, motor skills, balance and coordination. The fun thrill of rocking, either individually or in small or big groups, will keep children coming back for more. The spacious design and sturdy back and foot support allow many children of all abilities to play together.

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What are 6 things physical health can improve?

Here are nine proven benefits of regular physical activity.

Helps maintain a healthy body weight.

Lowers blood pressure.

Decreases the risk of heart disease.

Lowers the risk of type 2 diabetes.

Reduces the risk of certain cancers.

Increases muscle strength and function.

Improves bone health and strength.

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What are the components of mental health? 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 healthy choices.

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What are the components of mental health? 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 healthy choices.

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1. Sleep is closely connected to mental and emotional health and has demonstrated links to depression, anxiety, bipolar disorder, and other conditions. While research is ongoing to better understand the connections between mental health and sleep, the evidence to date points to a bidirectional relationship.

2. What food is best for mental health?

To boost your mental health, focus on eating plenty of fruits and vegetables
along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

3.Regular exercise may help ease depression and anxiety by: Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being.

4. What are 4 mental signs of stress?

If you are stressed, you might feel:

Irritable, angry, impatient or wound up.

Over-burdened or overwhelmed.

Anxious, nervous or afraid.

Like your thoughts are racing and you can't switch off.

Unable to enjoy yourself.

Depressed.

Uninterested in life.

Like you've lost your sense of humors.

5. Drugs and alcohol can make the symptoms of your mental illness worse. Some drugs may make it more likely for you to get a mental illness, and they may make it harder to treat. Mental health, and drug and alcohol services should work together to give you the support you need.

6. How does weight control affect your mental health?

Research suggests that excess body fat and poor eating habits increase inflammatory markers. This heightened inflammation can lead to a higher risk of developing depression and also plays a role in immune system health.

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7. Is it good to save sex for marriage?

What's more, couples who delay sex until their wedding night have more stable and happier marriages than couples who have premarital sex, according to the study, which appears in the Journal of Family Psychology.

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People who are emotionally healthy are in control of their thoughts, feelings, and behaviors. They're able to cope with life's challenges. They can keep problems in perspective and bounce back from setbacks. They feel good about themselves and have good relationships.

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People who are emotionally healthy are in control of their thoughts, feelings, and behaviors. They're able to cope with life's challenges. They can keep problems in perspective and bounce back from setbacks. They feel good about themselves and have good relationships.

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1. What are the emotional effects of lack of sleep?

Sleep deprivation can exacerbate pre-existing mood disturbances, such as anger, depression, and anxiety, and can lead to confusion, fatigue, and lack of vigor. Even just one sleepless night correlates with these changes in function [5]. Randel et al.

2.What food is good for emotional health?

A diet rich in fruit, vegetables, wholegrains, seeds and unsaturated fats helps protect your mental health. Making healthier food choices will improve your physical and mental health and fitness.

3. Exercise can:

Reduce feelings of depression and stress.

Enhance your mood and overall emotional well-being.

Increase your energy level.

Improve sleep.

4.What are 4 emotional signs of stress?

Warnings signs of stress in adults may include:

Crying spells or bursts of anger.

Difficulty eating.

Losing interest in daily activities.

Increasing physical distress symptoms such as headaches or stomach pains.

Fatigue.

Feeling guilty, helpless, or hopeless.

Avoiding family and friends.

5. Stimulant drugs can make you feel depressed, anxious and paranoid. Cocaine – a type of stimulant – can make previous mental health problems recur and trigger psychosis and schizophrenia. Ecstasy users can experience memory problems. Hallucinogenic drugs such as magic mushrooms can make any mental health issues worse.

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6. The connection between mental health and hormones is that they directly correlate. Hormones like cortisol, produced by the adrenal glands, have the ability to make us feel stressed out. When people are stressed out, they will likely have higher levels of cortisol

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6. The connection between mental health and hormones is that they directly correlate. Hormones like cortisol, produced by the adrenal glands, have the ability to make us feel stressed out. When people are stressed out, they will likely have higher levels of cortisol

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Social health is the ability of individuals to form healthy and rewarding interpersonal relationships with others. Good social health looks like: Adapting to social situations. Staying true to yourself in all situations.

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Social health is the ability of individuals to form healthy and rewarding interpersonal relationships with others. Good social health looks like: Adapting to social situations. Staying true to yourself in all situations.

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1. Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.

2.  Because eating well can help you feel better physically and emotionally, it can make you more likely to seek and enjoy social activities. A study conducted at the University of Pennsylvania in 2016 linked good nutrition with positive social
development in children.

3.Take a cooking, writing, art, music, or computer class. Take a class in yoga, tai chi, or another new physical activity. Join a choral group, theater troupe, band, or orchestra. Help with gardening at a community garden or park.

4. How stress affect social health?

Stress often affects our social lives. When undergoing high-level or persistent stress, individuals frequently retract from social interactions and become irritable and hostile.

5. What are the social risk of drug abuse?

Social Risk Factors Of Substance Abuse

Social Factors that increase risk for adolescent substance use can include popularity, bullying, peer relationships, and association with gangs. Other possible factors are social and familial influences are often present simultaneously.

6. How does weight control affect social health?

Social Health Benefits

Kids who ate healthier diets showed more friendliness and social play than kids who didn't. If you're prone to social anxiety, limit caffeine, which can really fuel anxiety symptoms, and alcohol, which can also interfere.

7. How does saving sex for marriage affect your social health?

Researchers found that those who wait to have sex until marriage, compared to those who don't, report significantly higher realtionship satisfaction (20%), better communication patterns (12%), less consideration of divorce (22%), and BETTER sexual quality (15%)2.Feb 20, 2020