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School - Nationally, only 40 percent of students with emotional, behavioral and mental health disorders graduate from high school, compared to the national average of 76 percent; 3 and, Over 50% of students with emotional and behavioral disabilities ages 14 and older, drop out of high school.

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School - Nationally, only 40 percent of students with emotional, behavioral and mental health disorders graduate from high school, compared to the national average of 76 percent; 3 and, Over 50% of students with emotional and behavioral disabilities ages 14 and older, drop out of high school.

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Juicing can help you increase your intake of antioxidants, magnesium, B vitamins, vitamin C, and zinc, which may reduce anxiety and depression symptoms and improve the efficacy of antidepressant drugs.

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Juicing can help you increase your intake of antioxidants, magnesium, B vitamins, vitamin C, and zinc, which may reduce anxiety and depression symptoms and improve the efficacy of antidepressant drugs.

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https://www.healthline.com/nutrition/juicing-for-anxiety-or-depression#:~:text=Juicing%20can%20help%20you%20increase,the%20efficacy%20of%20antidepressant%20drugs.

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They're predominantly treated with prescription medication, therapy, or a combination of both. Nevertheless, you may wonder whether there's a more natural way of managing these conditions.

This article explores the potential benefits of juicing as a supporting treatment for anxiety and depression.

Juicing is an effective and convenient way to add more nutrients from fruits and vegetables to your diet. As such, it may help aid anxiety and depression.

Healthy dietary patterns that include higher intakes of whole foods, fruits, and vegetables, along with a limited intake of processed foods, are associated with a lower risk of mood disorders (, ).

Researchers believe that vitamins, minerals, and beneficial plant compounds from different fruits and vegetables - which you get from many types of juice - may offer protective effects on mental health ().

For example, one 3-month study in 27 adults with mood disorders found that including juicing as part of a healthy lifestyle may aid anxiety and depression symptoms ().

After drinking at least 32 ounces (946 mL) of fruit and vegetable juice per day as part of a multifaceted study protocol including other lifestyle changes, 21 study participants reported improvements in their symptoms. This included better sleep, increased energy levels, and improved memory and concentration ().

Additionally, evidence suggests that certain vitamins - including magnesium, zinc, and vitamin C - may improve anxiety and depression symptoms. For example, these nutrients may stabilize mood in episodes of mania, feelings of despair, and average heart rate (, , ).

Still, keep in mind that there's no one-size-fits-all remedy or treatment when it comes to mental health. Also, be sure to consult with a healthcare professional if you have any concerns about your treatment.

Summary
Juicing is a simple way to get more nutrients from fruits and vegetables, which may improve symptoms of anxiety and depression.

Juice is full of nutrients like:

All of these have shown positive effects on anxiety and depression symptoms ().

Antioxidants

Anxiety and depression are associated with increased brain oxidative stress. This is a major component of inflammation processes related to depressive- and anxiety-like behaviors (, , ).

Oxidative stress occurs when harmful molecules called free radicals build up in your body and damage tissues and cells due to an impaired antioxidant defense system ().

Interestingly, studies have found that people with generalized anxiety disorder (GAD) have low antioxidant levels ().

Thankfully, an antioxidant-rich diet can help remove free radicals and protect against oxidative stress-induced damage in the brain, which may help lessen and prevent depression and anxiety symptoms ().

What's more, researchers believe that antioxidants may offer antidepressant effects similar to conventional antidepressants ().

Magnesium

There are two potential ways that magnesium has antidepressant and anti-anxiety effects.

First, magnesium deficiency leads to an up-regulated stress system caused by an impairment of the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis plays a big role in your mood, your emotions, and how you react to stress. So, impairing the HPA axis can affect how you process stress. This, in turn, may promote the development of anxiety disorders and depression (, , ).

Second, magnesium modulates your serotonergic, noradrenergic, and dopaminergic chemical systems.

These systems affect:

As such, they're often the target of traditional antidepressant drugs (, ).

Combined, this means that magnesium may improve anxiety and depression symptoms by regulating both the HPA axis activity and influencing your brain's chemical systems.

B vitamins

Low levels of vitamins B6, B9, and B12 - or pyridoxine, folate, and cobalamin, respectively - have been linked to a higher risk of depression (, , , , ).

Plus, their deficiency prevents serotonin from being produced from an amino acid known as homocysteine. This leads to elevated homocysteine levels, which may worsen depression symptoms (, , ).

It's worth noting, though, that one study observed these beneficial effects only when folate came from natural sources like fruits and vegetables. Folate from fortified foods didn't appear to offer the same results ().

Vitamin C

Research has also found an inverse relationship between vitamin C and depression. This means that low levels of the vitamin may increase the risk of depression, while high levels are associated with improved mood ().

Vitamin C is an antioxidant. That's why it may combat anxiety, depression, and other stress-related disorders (, ).

Just like magnesium, vitamin C appears to participate in the serotonergic, noradrenergic, and dopaminergic chemical systems. If dysregulated, these systems are believed to contribute to depression ().

Studies show that supplementing with vitamin C may have antidepressant effects and improve mood ().

Zinc

Promisingly, supplementing with zinc may improve the efficacy of antidepressant drugs by more than 50% (, , ).

Summary
Juicing can help you increase your intake of antioxidants, magnesium, B vitamins, vitamin C, and zinc, which may reduce anxiety and depression symptoms and improve the efficacy of antidepressant drugs.

A benefit of juicing is that you can add just about any fruit and vegetable you can think of.

If you take on juicing to improve anxiety and depression symptoms, opt for ingredients that provide antioxidants, magnesium, B vitamins, vitamin C, and zinc.

Antioxidants: broccoli, celery, cabbage, beets, kale, berries

Magnesium: kale, cabbage, green leafy vegetables

B vitamins: broccoli, spinach, cabbage, eggs, low fat milk, yogurt, sunflower seed butter

Vitamin C: broccoli, celery, cabbage, kale, bell peppers, zucchini, citrus fruits

Zinc: kale, beet greens

Try to mix up these ingredients when preparing your juice to ensure nutrient variety.

Summary
Include various fruits and vegetables in your juice to ensure you get the desired nutrients.

Juicing is an effective and natural way to add more vitamins, minerals, and beneficial plant compounds to your diet. This may improve depression and anxiety symptoms.

Increasing your intake of antioxidants, magnesium, B vitamins, vitamin C, and zinc may improve your symptoms or the efficacy of certain prescription medications.

However, keep in mind that juicing is meant to accompany the treatment prescribed by your doctor, not replace it.

Be sure to talk with your doctor before making any dietary changes.

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Can Juicing Help With Anxiety or Depression?

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They're predominantly treated with prescription medication, therapy, or a combination of both. Nevertheless, you may wonder whether there's a more natural way of managing these conditions. This article explores the potential benefits of juicing as a supporting treatment for anxiety and depression.

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They can also help increase our sense of belonging, improve our self-confidence and help reduce stress and anxiety. 

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They can also help increase our sense of belonging, improve our self-confidence and help reduce stress and anxiety. 

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https://www.mentalhealthfirstaid.org/2019/08/why-healthy-friendships-are-important-for-mental-health/#:~:text=They%20can%20also%20help%20increase,is%20something%20you%20never%20outgrow.

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By Mental Health First Aid USA on August 22, 2019

When Ethan Call's usually reliable friend didn't come to church services, he was worried and texted her. She responded that she was having a bad time and wanted to stay home. Knowing that she struggled with anxiety and depression, Ethan knew something was wrong and immediately went to see her.

"We talked about what she was feeling. At the beginning, she was reserved and uncomfortable, but as we listened nonjudgmentally, I could see in her body movement and the tone of her voice that she was more comfortable and more able to open up," he said.

Ethan was able to support his friend in her time of need and provide resources for self-help and professional therapy. She started working with a counselor and learned to manage her anxiety and depression better than she had before.

Ethan's story is just one of many. There are thousands of First Aiders around the country using their Mental Health First Aid training to provide support to their friends.

It can be hard to talk to family members about mental health. That's why it's important to have healthy friendships to turn to in times of need. Our friends can be that ear to talk to, shoulder to lean on and nonjudgmental perspective that we need. They can also help increase our sense of belonging, improve our self-confidence and help reduce stress and anxiety.

In fact, studies have shown that "those who enjoy close friendships over their teenage years have a lower rate of depression or anxiety later in life."

Friendship is something you never outgrow. Older adults who are "living a socially active life and prioritizing social goals are associated with higher late-life satisfaction."

No matter how old you are or what you're going through, healthy and close friendships encourage positive mental health and well-being. These friends can celebrate with you through the good times in life and be there for you through the bad.

If you're not sure how to support your friends through difficult times, take a Mental Health First Aid course. Mental Health First Aid teaches you how to identify and respond to mental health and substance use challenges, how to provide nonjudgmental support, and where to look for professional help. Like Ethan, you can #BeTheDifference for your friends when they need it most.

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Why Healthy Friendships are Important for Mental Health

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When Ethan Call's usually reliable friend didn't come to church services, he was worried and texted her. She responded that she was having a bad time and wanted to stay home. Knowing that she struggled with anxiety and depression, Ethan

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people that work extended and longer hours, along with alternating between day and night shifts have an increased chance of declining mental health and increased anxiety and depression levels.  

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people that work extended and longer hours, along with alternating between day and night shifts have an increased chance of declining mental health and increased anxiety and depression levels.  

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School may cause students to display rigid thinking patterns and inflexible approaches to tasks. Students may isolate themselves from others. Students may tend to rote learn or may have difficulty performing consistently or following through on tasks. This can be due to anxiety, and perceptions of inadequacies.
Link: https://www.adcet.edu.au/inclusive-teaching/specific-disabilities/mental-health-condition#:~:text=Students%20may%20display%20rigid%20thinking,anxiety%2C%20and%20perceptions%20of%20inadequacies.

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About one in five Australians experience a mental health condition in any one year. There are a wide range of conditions and their impact on individual students varies greatly. These may include schizophrenia, depression, bipolar disorder, post-traumatic stress disorder (PTSD), eating disorders such as anorexia nervosa, anxiety, and poorly-understood conditions referred to as personality disorders. The most common mental health conditions are depression, anxiety and substance-use disorder.

The onset of a mental health condition typically around mid to late adolescence, and young Australians (18-24 years old) have the highest prevalence than any other age group.

A Mental health condition is diagnosed by a mental health practitioner.

Mental health conditions may be transitory or of longer duration, with symptoms ranging from mild and episodic to severe and ongoing so that students may require academic accommodations at some times but not at others.

The impact of these 'invisible' disabilities might not be immediately noticeable but can include anxiety, panic attacks, limited attention span, fluctuating motivation and disorganisation. These may be accompanied by unpleasant physical effects, such as rises in temperature, sweaty palms, difficulty in breathing and heart palpitations. Students taking prescription medication may experience drowsiness, persistent thirst, vision difficulties, and problems with coordination. Students experiencing an episode may be either unusually withdrawn or hyper-interactive with others, or erratic in their behaviour.

Impact of Mental Health Conditions

The learning processes of students with a psychiatric or psychological disability may be affected in the following ways:

Students may have frequent or unexpected absences. These may be due to hospitalisation, medication changes, or fluctuations in their illness.

Students may display rigid thinking patterns and inflexible approaches to tasks.

Students may isolate themselves from others.

Students may tend to rote learn or may have difficulty performing consistently or following through on tasks. This can be due to anxiety, and perceptions of inadequacies.

Severe anxiety may significantly impair participation in tutorials and performance in examinations.

There may be short-term memory loss which will affect both the ability to recall information and attention span.

Students may have difficulty following sequences, complicated instructions and directions, and with integrating material from different sources. They may be easily 'overwhelmed' by information.

Students may ask questions repeatedly, return frequently to issues already covered, or repeat things.

When students are unwell they may be inclined to misinterpret questions, comments, instructions or be vague in their responses to questions. Some students may misinterpret non-verbal cues in particular.

When they are unwell their behaviour can also be perceived as impulsive or unpredictable.

Teaching Strategies

There is a range of inclusive teaching strategies that can assist all students to learn but there are some specific strategies that are useful in teaching a group which includes students with a mental health condition.

The effects of a mental health condition vary enormously so it is important to discuss with students their needs and how these might be accommodated:

Students with a mental health condition may find regular attendance at classes difficult so it is useful to clarify expectations regarding attendance with the student. Making reading lists and handouts available early in the course will assist students who may be frequently absent to continue with their learning, even though they may be unable to attend classes.

Anxiety is common among students with psychiatric disabilities. Severe anxiety may reduce concentration, distort perception, and interfere with the learning process. Students who are anxious about workload may benefit from tailored reading lists, with some guidance to key texts.

You might allow work to be completed on an in-depth study of a few selected texts, rather than a broad study of many.

It may be helpful to provide an individual orientation to laboratory equipment or computers to minimise the anxiety likely for some students in unfamiliar learning situations.

Some students with a psychiatric or psychological disability may be over-sensitive to what they perceive as criticism from others. They may prefer verbal to written feedback on assignments.

Recording lectures will assist those students whose attentional processing is affected by their disability as well as those who, because of the effects of medication and/or short-term memory loss, may tend to misinterpret or misquote.

Flexible delivery of teaching material via electronic media is particularly helpful for students who are unavoidably absent from class or who cannot participate in classes for extended periods of time.

Sometimes student behaviour may be challenging for teaching staff and other students.

Assessment Strategies

Once you have a clear picture of how the disability impacts on learning, you can consider alternative assessment strategies. Note that equal opportunity, not a guaranteed outcome, is the objective here. You are not expected to lower standards to accommodate students with a disability, but rather are required to give them a reasonable opportunity to demonstrate what they have learned. Some suggested strategies are outlined below:

Absences due to hospitalisation or the effects of changes to medication may affect the number of assignments students are able to complete satisfactorily. In such cases you might consider redistributing the weighting of assignments. For example, you might set six assignments for a semester, but inform students that only the best four marks will be counted. Students who have been absent or unwell will thus have some choice about what and how many assignments they submit.

Students who are anxious about performing in front of others may prefer to video-record any presentations which are to be assessed or make a one-to-one presentation.

Some students may need extra time in examinations or require a separate room free from the distractions which may contribute to anxiety or trigger panic attacks. Take-home examinations may be an option for these students.

Keep short your written examination instructions and sentences within examination questions. Questions using bullet points, lists or distinct parts are more likely to be followed and correctly interpreted, particularly by students who are anxious.

Students with memory loss, reduced attention span or deficiencies in short-term memory will have difficulty with multiple-choice questions. Short-answer questions are likely to be a better test of their knowledge.

Assessments should be postponed for a student experiencing a severe episode of their mental health condition. If the cut-off date for withdrawal without fail has passed, students should be counselled to seek advice from the disability adviser regarding their situation.

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Inclusive Teaching: Mental Health Condition

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About one in five Australians experience a mental health condition in any one year. There are a wide range of conditions and their impact on individual students varies greatly. These may include schizophrenia, depression, bipolar disorder, post-traumatic stress disorder (PTSD), eating disorders such as anorexia nervosa, anxiety, and poorly-understood conditions referred to as personality disorders.

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Given the closeness in age, I feel comfortable telling my sister things that I don't feel comfortable telling my parents.
https://hsc.unm.edu/news/news/the-importance-of-siblings.html

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By Dr. Shawn Sidhu

Those of us who work with children can sometimes forget how important sibling relationships are to the healthy development of children and teenagers. We tend to focus more on parent relationships, which while incredibly important, are only a party of the family system. Yet 82 percent of children live with a sibling, and relationships with our siblings may be the longest of our lives.

Siblings are important for many reasons. First, given their closeness in age, kids may be more likely to tell their siblings things that they might not tell their parents. This might include typical topics such as friendships, relationships and school - but it may also include more worrisome topics, such as abuse, drug use, pregnancy, self-harming behavior or suicidal thoughts.

Second, given that children and teenagers are more likely to confide in their siblings, they may also turn more readily to their siblings as a source of support. This piece is critical, because we know that one of the biggest risk factors for developing youth is suffering in isolation. The ability for young people to express their feelings to anyone - sibling, parent, or friend - can be highly therapeutic and can prevent a worsening of depressed mood or anxiety. Finally, siblings can serve as a sounding board for one another before trying things out in social settings. There is evidence to suggest that healthy sibling relationships promote empathy, prosocial behavior and academic achievement.

While healthy sibling relationships can be an incredible source of support, unhealthy and toxic sibling relationships may be equally devastating and destabilizing. Siblings sometimes say things to one another that parents would never say to their child (termed "sibling bullying"), and thus siblings can be even more emotionally abusive to one another than adults typically are to children.

Another source of stress can be when adults compare one sibling to another. This has the dual effect of shattering the self-esteem of the sibling who feels judged, while driving a wedge between the siblings and pushing them further apart. Also, when one sibling is suffering medically or emotionally, it can be a considerable stressor for the entire household including other siblings.

A sibling who is engaging in unhealthy behavior could model this behavior to other, typically younger, siblings who follow suit. For example, teenager girls are more likely to engage in sexual activity at an earlier age or get pregnant in high school if they've had an older sibling who has done the same. Toxic sibling relationships have been linked to increased substance use, depression, self-harming behavior and psychotic experiences such as hallucinations and delusions in adolescence.

To get the most out of sibling relationships, parents and child professionals can do the following:

1. Both parents and child professionals should ask about how sibling relationships are going, ways that they are healthy and also ways that they could be improved.

2. Celebrate sibling differences and avoid comparing siblings. This will promote self-esteem and prevent wedges from being formed between siblings.

3. Encourage siblings to work together and support one another.

4. Have both siblings earn rewards for cooperating with one another, but have neither of them receive this reward when they are not cooperating with one another. This will create an external incentive for them to work with one another until they are old enough that it becomes second nature.

5. When one child is suffering from a medical, developmental or emotional problem, try to ensure that other siblings also receive enough attention even thought his may be difficult. It is very common for children to develop their own emotional difficulties when their siblings are struggling.

6. In cases of sibling conflict where parents feel stuck, encourage families to seek out family counseling or family therapy in which a professional can help siblings to get on the same page with one another.

The power of sibling relationships can be life-changing in a positive way, and a little bit of maintenance can go a long way in ensuring that these relationships stay healthy in the long run.

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By Dr. Shawn Sidhu Those of us who work with children can sometimes forget how important sibling relationships are to the healthy development of children and teenagers. We tend to focus more on parent relationships, which while incredibly important, are only a party of the family system.

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Toxic relationships - Toxic relationships cause feelings of low self-worth, helplessness, fear, anxiety, depression, insecurity, paranoia, and even narcissism. “Toxic relationships are dangerous to your health; they will literally kill you. Stress shortens your lifespan 

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Toxic relationships - Toxic relationships cause feelings of low self-worth, helplessness, fear, anxiety, depression, insecurity, paranoia, and even narcissism. “Toxic relationships are dangerous to your health; they will literally kill you. Stress shortens your lifespan 

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Family and friends can increase your sense of belonging and help to find values and purpose in your life.

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It seems obvious that getting regular physical activity helps you stay physically fit. But you may be surprised to learn about the more subtle ways that staying active can also benefit your mental and emotional health.

When you get your body moving, you're able to also:

Boost Your Mood

You'll feel this effect immediately. When you're physically active, your brain releases chemicals that make you feel happier and more relaxed. And when you participate in a team or group sport, you'll also get the added benefit of positive social interaction.

Reduce Depression and Stress

When you're immersed in a fun physical activity or team sport, you may find yourself totally distracted from the stressors and challenges of daily life. This temporary respite from stress can help you avoid getting bogged down by negative thoughts. What's more, when you're exercising, your body produces endorphins, which are a natural mood booster that can fight stress and depression. It's endorphins that leave you feeling empowered, relaxed and optimistic after a good workout.

The best news: This benefit impacts active people of all ages. Research has found that teens who participate in sports often have fewer feelings of depression and stress, as well as improved mental health.

Improve Your Sleep

Exercise can improve your quality of sleep by helping you fall asleep more quickly and deepening the quality of your sleep. In turn, sleeping better can improve your mood and mental function the following day.

Keep Your Mind Sharp

Sports can help improve your concentration and keep you mentally sharp as you age. Participating in a mix of aerobic and muscle-strengthening exercise for 30 minutes or longer at least three times a week can improve mental abilities, including critical thinking, learning and using good judgment.

Increase Your Self-Confidence

Scoring that goal in your soccer match can give you more than just a boost on the field. As you build your strength, skills and stamina through physical activity, this can also lead to improved self-image in all areas of your life.

Grow Leadership and Team-Building Skills

Participating in sports has been shown to improve leadership skills. In fact, studies show that teens who participate in sports are more likely to exhibit leadership qualities than those who don't, and they're more likely to adopt a healthy team mindset in their future workplace.

Get Active to Improve Your State of Mind

If you already take time regularly to get moving, keep it up. Your whole health is better because of it. If you don't already have a physical activity you enjoy, consider joining a local recreational league. You'll meet new people, improve your physical fitness and boost your mental health.

For more information on improving your mental health, check out these 5 Self-Care Tips.

This material is intended for informational purposes only and is not a substitute for examination, diagnosis and medical care provided by a licensed and qualified health professional. Please consult your physician before undertaking any form of medical treatment and/or adopting any exercise program or dietary guidelines. If you think you may have a medical emergency, call 911 immediately.

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How Playing a Sport Can Improve Your Mental Health

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It seems obvious that getting regular physical activity helps you stay physically fit. But you may be surprised to learn about the more subtle ways that staying active can also benefit your mental and emotional health. When you get your body moving, you're able to also: You'll feel this effect immediately.

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Primary Care and Multi-Specialty Practice Located in Manhattan, NY

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Sports have an immense impact on a person's daily life and health. They do not just give you an interesting routine but also a healthy body. Getting indulged in physical activities like sports improves your heart function, reduces the risks of diabetes, controls blood sugar, and lowers tension and stress levels. It also brings positive energy, discipline, and other commendable qualities to your life. Playing sports strengthens your body and also improves your muscle memory and muscle coordination. Primary health care doctors recommend taking part in sports on a regular basis. There are countless benefits of sports; some of them are here for you.

#1 Weight Control

The problem of obesity is faced by millions across the globe. Being obese increases the risks of hypertension and heart diseases. One of the best ways to get rid of obesity is by indulging in sports. Physical activity helps you control your weight. Most sports are intense physical activities that burn extra calories quickly and efficiently. Taking part in sports is a great way to burn away all that extra weight and get the ideal body shape.
Playing sports, while managing a proper diet plan, can prove to be far more efficient than anything else. Obesity is caused by the extra fat present in your body. This body fat can be burned by working out. The only problem is that working out feels like a chore and more tiring. On the other hand, sports are fun. You keep playing even after getting tired because you enjoy it.

#2 Lower Hypertension

Hypertension or high blood pressure is a major health risk for people from all sides of the world. Hypertension can cause a stroke or other health diseases. Regular physical activity and exercise help you keep your blood pressure normal. Sports provide you with all the stretching, running, and exercise that you need. Thus, taking part in sports can be a great way to tackle high blood pressure. Most health experts and doctors recommend people suffering from hypertension take regular exercise. Sports are the best form of physical workout that's both interesting and thrilling. People who take part in sports regularly are found to maintain normal blood pressure as compared to those who do not.

#3 Lower Cholesterol Levels

Playing sports helps you control your cholesterol level. Exercise helps you maintain a lower cholesterol level. According to multiple types of researches, it was proved that people with high physical activity had lower cholesterol levels as compared to those who maintain a sedentary lifestyle. Physical activity is very important for maintaining a low cholesterol level. Top athletes like Cristiano Ronaldo and others are found to have astonishingly low cholesterol levels even after thirty years of age.

#4 Better Blood Circulation

Blood circulation begins to improve as you play sports. By running or taking part in other physical activities the body remains well-oxygenated. Thus, you stay more healthy and active. Being active might also increase hemoglobin count and blood volume. When you play, your heart starts to pump faster and an extra load is put on your heart muscles. This extra load strengthens your heart muscles which improve the overall flow of blood. Regular aerobic exercise increases the capillary density of working muscles in a healthy way. Aerobics also increases the mitochondrial count in the fibers of working muscles. Your heart starts to function better, resulting in a better heart pumping rate. The overall result is that you can exercise harder under less stress.

#5 Stronger immunity

Yes! You read it right. Regular exercise also strengthens your immune system. Your body becomes immune to many diseases. Exercise increases the rate of flow of white blood cells significantly. As you sweat while playing sports, toxins are removed from your body. The rise in body temperature also lowers the chances of bacterial growth.

#6 Muscle training.

Sports are the best way to have a proper muscle workout. It is fun to play and does not feel like a chore. At the same time, they give you strong and toned muscles. This is only possible if you continue to play active sports like soccer, football, tennis, and baseball regularly. By engaging in sports you tone your muscles and train them for working together. It is known as neuromuscular programming. As you play your muscles become stronger and stronger. By playing sports you gain lean muscle mass and burn fat at the same time. If you want a perfectly lean body with shredded six-packs and muscles, this field might prove to be more helpful than the gym. For gaining such muscles you must prefer sports that involve the movement of most of your muscle groups. The physique of top athletes is an inspiration for all of us.

#7 Stronger bones

Taking part in sports not only strengthens your muscles but also your bones. During sports you put stress on your bones with high power and strength movements; this, in turn, increases your bone density which results in stronger bones. For example, unlike normal walking, running while playing puts extra load or stress on your bones. In order to withstand this increased loaded stress the bones adapt and become denser. If you continue to take part in sports, your bones keep becoming stronger and denser due to the continuous stress. As we grow old our bone density keeps on decreasing. Indulging in sports might be the easiest way to maintain a good bone density and remain strong with advancing age.

#8 Stronger mind

Sports bring a positive attitude to your life. They make your mind sharper and stronger. Sports are fun to play and they refresh your mind. Being good at sports makes you feel good, accomplished and boosts your self-esteem. Playing team sports also boosts your strategy-making ability. By sports, you learn to make decisions quickly and instinctively. This quick decision-making ability is of high use in everyday life. Sports also teach you to stay calm and think with a cool mind. They teach you to make decisions in high-stress situations without panicking or getting hyper.

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Effect of Sports on General Health | Manhattan Medical Arts.

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Sports have an immense impact on a person's daily life and health. They do not just give you an interesting routine but also a healthy body. Getting indulged in physical activities like sports improves your heart function, reduces the risks of diabetes, controls blood sugar, and lowers tension and stress levels.

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Exercise creates your body to release endorphins, these particular chemicals that are found in your brain relieve pain and stress. Therefore showing that your levels of stress hormones are reduced.

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Exercise creates your body to release endorphins, these particular chemicals that are found in your brain relieve pain and stress. Therefore showing that your levels of stress hormones are reduced.

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Mayo Clinic is a top-ranked hospital in the U.S., with campuses in Arizona, Florida, and Minnesota

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Here's How Social Media Affects Your Mental Health | McLean Hospital

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Using social media can directly impact emotional wellness, physical, and mental health. Here are the signs that you are affected.

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Brain activity fluctuates during sleep, increasing and decreasing during different sleep stages that make up the sleep cycle. Each stage plays a role in brain health, allowing activity in different parts of the brain to ramp up or down and enabling better thinking, learning, and memory. Research has also uncovered that brain activity during sleep has profound effects on emotional and mental health.

Sufficient sleep, especially rapid eye movement (REM) sleep, facilitates the brain's processing of emotional information. During sleep, the brain works to evaluate and remember thoughts and memories, and it appears that a lack of sleep is especially harmful to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is tied to mental health disorders and their severity, .

As a result, the traditional view, which held that sleep problems were a symptom of mental health disorders, is increasingly being called into question. Instead, it is becoming clear that there is a bidirectional relationship between sleep and mental health in which sleeping problems may be both a cause and consequence of mental health problems. Further research is needed to identify the diverse connections between sleep and mental health as well as how their multifaceted relationship that can be influenced by numerous factors in any specific person's case.

Obstructive sleep apnea (OSA) is another aspect of sleep that has been linked to mental health. OSA is a disorder that involves pauses in breathing during sleep and a reduction in the body's oxygen levels, creating fragmented and disturbed sleep. OSA and may detract from their physical health and heighten their risk of serious mental distress.

Sleep and Specific Mental Health Problems

The way that sleep and mental health are intertwined becomes even more apparent by reviewing what is known about how sleep is tied to a number of specific mental health conditions and neurodevelopmental disorders.

Depression

It is estimated that over have depression, a type of mood disorder marked by feelings of sadness or hopelessness. Around , and many people with depression also suffer from excessive daytime sleepiness and hypersomnia, which is sleeping too much.

Historically, sleeping problems were seen as a consequence of depression, but growing evidence suggests that poor sleep may induce or exacerbate depression. The difficulty in identifying clear cause and effect reflects what is believed to be a bidirectional relationship in which sleep problems and depressive symptoms are mutually reinforcing.

While this can create a negative feedback loop - poor sleep worsens depression that then further interrupts sleep - it also opens a potential avenue for new types of treatment for depression. For example, for at least some people, a focus on improving sleep may have a corollary benefit of .

Seasonal Affective Disorder

Seasonal affective disorder is a subtype of depression that most often affects people during times of the year with reduced daylight hours. For example, people in northern climates may experience seasonal affective disorder during the fall and winter.

This condition is closely tied to the disruption of a person's internal biological clock, or circadian rhythm, that helps control multiple bodily processes, including sleep. Not surprisingly, then, people with seasonal affective disorder tend to sleep too much or too little or experience changes to their sleep cycles.

Anxiety Disorders

Every year, anxiety disorders in America affect an estimated and . These disorders create excess fear or worry that can affect everyday life and create risks for health problems including heart disease and diabetes. Types of anxiety disorders include general anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).

Anxiety disorders have a strong association with sleeping problems. Worry and fear contribute to a state of hyperarousal in which the mind is racing, and hyperarousal is considered to be a central contributor to insomnia. Sleep problems may become an added source of worry, creating anticipatory anxiety at bedtime that makes it harder to fall asleep.

Research has found an especially strong connection between PTSD and sleep. People with PTSD frequently replay negative events in their mind, suffer from nightmares, and experience a state of being on alert, all of which can interfere with sleep. PTSD affects many veterans, and at least .

Sleeping problems aren't just a result of anxiety. Research indicates that poor sleep can , and chronic insomnia may be a predisposing trait among people who go on to develop anxiety disorders.

Bipolar Disorder

Bipolar disorder involves episodes of extreme moods that can be both high (mania) and low (depression). A person's feelings and symptoms are quite different depending on the type of episode; however, both manic and depressive periods can cause major impairment in everyday life.

In people with bipolar disorder, sleep patterns change considerably depending on their emotional state. During manic periods, they usually feel less need to sleep, but during depressed periods, they may sleep excessively. Sleep disruptions often continue when a person is between episodes].

Research has found that many people with bipolar disorder experience changes in their sleep patterns before the onset of an episode. There is also evidence that sleeping problems and that, because of the bidirectional relationship between bipolar disorder and sleep, treatment for insomnia can reduce the impact of bipolar disorder.

Schizophrenia

Schizophrenia is a mental health disorder characterized by a difficulty in differentiating between what is and is not real. People with schizophrenia are . Sleeping problems may be exacerbated by medications that are used to treat schizophrenia. Poor sleep and symptoms of schizophrenia may be mutually reinforcing, so there are potential benefits to stabilizing and normalizing sleep patterns.

ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that involves reduced attention span and increased impulsiveness. ADHD is , but it may last into adulthood and is sometimes only formally diagnosed when someone is already an adult.

Sleeping problems are common in people with ADHD. They may have difficulty falling asleep, frequent awakenings, and excessive daytime sleepiness. Rates of other sleeping problems, such as obstructive sleep apnea and restless leg syndrome (RLS) also appear to be . Sleep difficulties associated with ADHD have been studied primarily in children but have been found to affect adults as well.

There is evidence of a bidirectional relationship between sleep and ADHD. In addition to being a consequence of ADHD, sleep problems may aggravate symptoms like reduced attention span or behavior problems.

Autism Spectrum Disorder

Autism Spectrum Disorder (ASD) is a term that encompasses several neurodevelopmental conditions affecting communication and social interaction. These conditions are usually diagnosed early in childhood and may persist in adulthood.

Children and adolescents with ASD have a higher prevalence of sleep problems including insomnia and sleep-disordered breathing. These issues tend to be more persistent than sleeping problems in children without ASD, and they can . Addressing insomnia and other sleep disturbances is an important component of care as it may decrease excessive daytime sleepiness as well as other health and behavior problems in people with ASD.

Interaction of Mental Health Conditions

Many mental health conditions don't arise in isolation; instead, co-occurring conditions may influence one another as well as a person's sleep.

For example, it is not uncommon for people to experience both depression and anxiety, and people with both conditions have been than people with just depression or anxiety. These conditions also influence other important aspects of well-being, such as perception of pain, a process that may also influence the risk of sleeping problems.

Ways To Improve Both Sleep and Mental Health

Mental health conditions can disrupt sleep, and lack of sleep can affect mental health. This multifaceted relationship makes for complex connections between sleep and psychiatric disorders, but it also means that treatment for both issues can go hand-in-hand. Steps to improve sleep may even form part of a preventive mental health strategy.

Every individual's situation is different, so the optimal treatment for mental health and sleep problems depends on the person. Because these conditions can have a major impact on quality of life, it's important to receive proper care, which entails working with a trained health professional.

A medical doctor or psychiatrist can review the potential benefits and risks of different types of treatments, including prescription medications. They can provide tailored care, including in situations with multiple co-occurring physical or mental health issues. For example, diagnosing and treating an underlying condition like obstructive sleep apnea may offer benefits for mental health.

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) describes a type of counseling known as talk therapy. It works by examining patterns of thinking and working to reformulate negative thoughts in new ways.

Different types of CBT have been developed for specific problems such as depression, anxiety, and bipolar disorder. In addition, CBT for insomnia (CBT-I) has a proven track record in reducing sleeping problems. A large clinical trial also showed that , improving emotional well-being and decreasing psychotic episodes.

Whether and how types of CBT can be combined or sequenced to address both sleep and mental health problems is subject to ongoing research, but for many patients, help from a trained counselor to reframe their thinking can meaningfully improve both their sleep and mental state.

Improve Sleep Habits

A common cause of sleeping problems is poor sleep hygiene. Stepping up sleep hygiene by cultivating habits and a bedroom setting that are conducive to sleep can go a long way in reducing sleep disruptions.

Examples of steps that can be taken for healthier sleep habits include:

Having a set bedtime and maintaining a steady sleep schedule

Finding ways to wind-down, such as with relaxation techniques, as part of a standard routine before bedtime

Avoiding alcohol, tobacco, and caffeine in the evening

Dimming lights and putting away electronic devices for an hour or more before bed

Getting regular exercise and natural light exposure during the daytime

Maximizing comfort and support from your mattress, pillows, and bedding

Blocking out excess light and sound that could disrupt sleep

Finding the best routines and bedroom arrangement may take some trial and error to determine what's best for you, but that process can pay dividends in helping you fall asleep quickly and stay asleep through the night.

Learn more about our Editorial Team

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Mental Health and Sleep | Sleep Foundation

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Sleep and mental health are deeply intertwined. Learn about the complex relationship between sleep and mental health problems and how to improve both.

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Six Mental Health Benefits of Exercise in Teens

Exercise can not only be used for physical health benefits but also mental health benefits. Regardless of age or fitness level, studies have shown that making time for exercise provides an abundance of mental benefits. As a teen, developing healthy brain function and mental health is essential. The health benefits of exercise in teens can eliminate the potential risk of mental illness, stress, poor self-confidence, memory, and many other things. An article by The Huffington Post discuss 6 different health benefits of exercise in teens and adults.

1. Reduce stress and increase relaxation. Taking a walk or getting a workout in at the gym is a great way to relieve stress. One of the most common mental health benefits of exercise in teens is stress relief. Working out can help manage physical and mental stress that may have been built up for a negative experience at school or stressful exam. Exercise can also increase relaxation, benefiting teens who struggle with insomnia or sleep deprivation.

2. Alleviate anxiety and depression. Exercise releases endorphins, which are natural chemicals in your body that create feelings of happiness. Studies have shown that the health benefits of exercise in teens can significantly improve depression or anxiety. Even just getting 30 minutes of exercise a few times a week can improve overall mood. Exercising with an anxiety disorder can actually help reduce symptoms in teens and allow them to calm down. Moderate-to-high intensity exercises can reduce anxiety sensitivity.

3. Improve self-confidence. Physical fitness can boost self-esteem and self-image. Exercising, regardless of size or weight can provide teens with a perception of his or her self-worth. Exercising outdoors can increase self-esteem even more. Finding an outdoor workout that fits your interests is a great way to meet people and build other skills in building up self-esteem or self-worth.

4. Sharpen memory and prevent cognitive decline. Doing sporadic physical activities can boost memory and learning. Researchers have linked children’s brain development with level of physical fitness. As we get older, our brains have a harder time processing or maintaining information. Another health benefit of exercise in teens, is that it reduces the chances of developing diseases like Alzheimer’s later in life. Working out at a young age boosts chemicals in the brain that prevent degeneration of areas of the brain that are linked to memory and learning.

5. Help control addiction. Exercise can help in addiction recovery. Exercise can effectively distract drug or alcohol addicts, de-prioritizing cravings. Exercise also helps reboot the body after going through negative effects from alcohol or drug abuse.

6. Get more done and tap into creativity. Researchers show that exercise on a regular basis creates higher levels of energy and productivity in more sedentary peers. Health benefits of exercise in teens can also boost creativity. Exercising outdoors or interacting with nature during exercise can create inspiration and creative thinking.

Trails Carolina Can Help!

Trails Carolina is a wilderness therapy program for struggling teens, ages 10-17. Our students commonly deal with issues such as depression, anxiety, ADHD, trauma, and other behavioral challenges.
For more information about Trails Carolina, please call 800-975-7303 today!

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Six Mental Health Benefits of Exercise in Teens - Trails Carolina

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Six Mental Health Benefits of Exercise in Teens

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having healthy relationships increases your sense of belonging and boosts your happiness

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having healthy relationships increases your sense of belonging and boosts your happiness

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lack of sleep can lead to unline health conditions including anxiety and not only has a negetive impact now but in the future 2

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Exercise releases endorphins, which are natural chemicals in your body that create feelings of happiness.” 

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Exercise releases endorphins, which are natural chemicals in your body that create feelings of happiness.” 