BlueOrchid Guides are easy to read medical guides which provide quick answers to all your important questions.
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Most of us have heard of postpartum (after delivery) depression, but mood disorders can occur at any phase of a pregnancy. Perinatal refers to the time both before and after the baby’s birth. This kind of depression is different from the more common weepy exhaustion that many new mothers feel the first few days after giving birth, when their hormones are shifting rapidly, and their sleep is interrupted by caring for the baby.
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Turmeric is a plant in the ginger family that adds the bright yellow to curry powder.
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EMDR stands for Eye Movement Desensitization and Reprocessing, a type of psychotherapy that was developed in the 1980s and used primarily as treatment for Post-Traumatic Stress Disorder (PTSD) in veterans.
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Research has shown that when people are in pain, they very naturally limit their physical function, this leads to fewer interactions and results in many losses, including those activities which have brought joy.
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Nurse Barb’s 19 Day Health & Wellness Challenge
Hello and welcome to the first three days of my 19- day Covid-19 Health and Wellness Challenge.
Remember to jot down in your notebook when you’ve completed each challenge and send me your comments about how you’re feeling and any other insights you’ve had. Be well and have fun with this.
Day # 1: Improve Your Immune System by Increasing Movement
The bottom line – regular exercise slows down changes that happen to the immune system with aging, therefore reducing the risk of infections. On top of that, when you exercise your body releases a chemical called endorphins. That’s what we are talking about when we hear someone talk about “runners high.” It’s that positive feeling that happens when we exercise.
So in the first challenge, we are going to literally take a step towards wellness and by increasing movement and exercise.
Start with 15 minutes of walking and then increase your time each day by five minutes. Your goal is 45-60 minutes of activity each day. If you’re already walking, add a different type of exercise to your routine such as yoga, an online dance class, tai-chi, cycling, or you can try this video:
especially if you are sheltering in place and/or unable to leave your home.
Day # 2: Healthier Snacking for More Energy in Your Day
Snacking on junk foods can leave you feeling sluggish and bloated. Processed foods and snacks with a lot of sugar, release glucose faster. This translates in your body as a burst of energy, followed by a crash.
When you eat healthier snacks, like complex carbohydrates (read more about carbs : https://www.nursebarb.com/what-is-a-carbohydrate/ ) protein, and healthy fats, your hunger is not only satisfied, but it provides a steady stream of energy.
I have two tricks to help jump start your healthy snacking:
1. Have 2 big glasses of water every morning. If you’re dehydrated, you’re more likely to feel hungry throughout the day. Most people need 6-8 glasses each day, so start out with 2 each morning.
2. Pre-Decide. Yes, start your day, by deciding what your snacks will be, so that you aren’t making 1000 mini decisions about the chips, pretzels or chocolate chip cookies throughout the day.
Healthy Snack Ideas:
• A full cup of cherry tomatoes and a string cheese
• A full cup of baby carrots or 3 ribs of celery with and 2 tablespoons of hummus
• ½ apple and 1 tablespoon of peanut butter
• 1 cup of yogurt with ½ cup of blueberries
Day # 3: Mindfulness/Meditation to Ease Your Anxiety
First, what is mindfulness? It is a state of mind that is achieved through focusing on the present moment and accepting it. Who can’t use some of that?
Researchers have found that a meditation practice can decrease the volume in the amygdala, the place in your brain where anxiety, fear, and stress are made.
The truth is, there’s an on-going chatter in our heads all the time. With mindfulness and meditation people are more able to quiet the background noise and develop the ability to stop, pause and be more present and in the moment. This is one of the best ways to train your brain to become less reactive.
When we can stop, pause and breathe, it helps stop the “knee jerk” automatic reactions and increases our ability to consider our choices, options and alternatives in every aspect of life including our relationship with ourselves and others.
Visit one of these sites, or download one of the apps, or even go to YouTube and search for “meditation for beginners” and try yourself some zen.
Free Mindfulness and Meditation websites/podcasts/apps:
