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How to Journal for Mental Health

May 26, 2022 by Dr Louis

You may have kept a diary under your mattress when you were a teenager. It was a safe place to share your troubles and anxieties without fear of being judged or punished. Getting all of those thoughts and feelings out of your head and onto paper felt nice. The world appeared to be less hazy. Once you enter maturity, you may have stopped keeping a personal journal or diary. However, the concept and its advantages remain valid. It’s as simple as putting down your ideas and feelings to comprehend them better. Keeping a journal might also be beneficial if you suffer from stress, despair, or anxiety. It can assist you in gaining emotional control and improving your mental health.

We at Prestige Health and Wellness have created a list of ways to help you keep a journal.

There are many ways to keep a journal

Some people prefer to use a notebook and pen. They may use either lined or unlined paper, depending on the kind of thoughts they want to write down. For example, those struggling with depression might find that writing on lined paper helps them organize their thoughts more clearly and make sense of what they’re feeling. Others may prefer to write in an unlined notebook to be freer with their words and have more creative freedom when it comes time to write.
Other people like using computers because it’s easier for them than writing by hand, significantly since typing styles vary less than handwriting styles. Writing by hand was common for everyone because computers were not invented yet, but now most people have access to computers, so this has become the most common way people journal today. If you’re thinking about buying a notebook or computer program, make sure whatever type you decide on is something which bests suits your personality!

Some people have success with expressive writing

Expressive writing is a form of journaling that has been shown to help people understand their emotions, thoughts, and behaviors. It may be helpful to try this if you have trouble understanding why you feel depressed, anxious or otherwise stressed out.

There are a few different ways to do expressive writing:

Free-form writing—you can write whatever comes into your head without worrying about grammar or punctuation. You can also use this method for a structured expressive journal by writing about things like relationships with others and how they make you feel as well as your thoughts about the future.
The 5-Minute Journal (5MJ)—this method asks you to write down one positive thought each day for five minutes to improve your mental health over time through positive reinforcement. This method is intended not only for those suffering from depression but also for those wishing to improve their daily lives overall.

Other people find it helpful to keep a gratitude journal

This is where you write down what you’re grateful for every day or whenever you have time. This can be a great way to improve your mental health.

You could also keep a cognitive journal

You could also keep a cognitive journal. This is where you write down your thoughts and emotions, which can help you understand how your mind works. You might find this method more accessible than my diary or bullet journal because it doesn’t require different organization, but it provides less structure.

A typical entry might look something like this:

Today I worried about: My health/work/life in general

What I did about it was: I exercised and ate healthy food, then decided to distract myself by reading the news online instead of dwelling on the problem too much!

Or you might want to keep a classic diary

If you’re the kind of person, who likes writing and is looking for a simple way to track your moods and feelings, keeping a classic diary could be helpful. You can use it to track your progress in dealing with mental health issues or simply as an outlet for your thoughts and feelings.

You may not have thought about keeping an old-fashioned paper diary before now—perhaps you associate them with being “uncool” (or maybe even “stupid”)—but they’re instrumental if you’re feeling stressed out or anxious! While modern technology like smartphones makes it easy to update our Twitter feeds whenever we feel like it, sometimes all we need is something simple that can help us process our emotions without distraction.

Journaling can be good for your mental health

Journaling is a great way to process your feelings. The act of writing can help you get in touch with your emotions and reflect on them. It’s also a healthy way to express what’s going on inside you, which can help clear up some mental fog. If there are things about yourself or the world around you that don’t make sense to you, journaling can be an opportunity for self-discovery.

If you have trouble sleeping at night (or staying awake during the day), consider giving journaling a try! Writing down thoughts and concerns before bedtime can help clear up some mental clutter so that it’s easier for sleepiness to take over.

But there are a few things to watch out for, too

First off, your journal should be private—that means no one else should read it unless you permit them. Second, don’t try to read your journal entries out loud or let anyone else read them aloud; that’s weird and makes it hard to remember what you wrote! Third and lastly: don’t write anything that could be misinterpreted as threatening (for example: “I’m going to kill him!”). And fourth: nothing related to court cases or job interviews!

It's always best to check with your doctor before starting any treatment of this kind

If you have a medical condition or are taking prescription medication, it’s essential to talk to your doctor first. They can help guide you on whether journaling is suitable for you and how many days it should be done each week.

If you are experiencing mental health issues such as depression or anxiety, then it’s essential that you also discuss this with a professional before starting with the journaling exercise. Your GP may recommend that they support the sessions through an initial consultation or even provide the therapy themselves (in some cases).

In addition, if there are any questions about how to navigate this process safely and effectively, we suggest seeing a therapist specializing in anxiety disorders/depressive episodes, etc.

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Journaling is a great way to improve your mental health because it can help you get in touch with your feelings, identify negative thought patterns, work through problems and improve your self-esteem.

When we write things down, our brains process them differently than we think about them. When we put our thoughts on paper, they become more concrete and easier to understand. This helps us develop solutions or ideas that may not have occurred to us before we started journaling. Plus, writing helps us remember the details of what happened, so when it comes time for reflection later on down the road (which is essential), all those details won’t be lost!

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How to know if you have an eating disorder?

May 17, 2022 by Dr Louis

A guide by Prestige Health and Wellness

Eating disorders are a group of conditions marked by an unhealthy relationship with food. Eating disorders involve extreme emotions, attitudes, and behaviours surrounding weight and food issues. Eating disorders are common among girls and women, but anyone can get an eating disorder. It can be life-threatening if they are not treated. People with eating disorders become preoccupied with food and their body weight. They often feel overweight, even when they are dangerously underweight. Common eating disorder types include anorexia nervosa, bulimia nervosa, binge-eating disorder, and related disorders.

If you are looking to find some information on most common symptoms of eating disorder, read the blog till end.

You don’t eat enough

Not eating enough food is one of the most common warning signs of an eating disorder. It can sometimes be more complicated than just not eating. The goal when we eat should be to provide our bodies with the adequate amount of calories and nutrients. This will help our body to function right. If you are starving yourself because you are afraid to gain weight or feel that you aren’t good enough unless you lose weight, then your eating habits have become an unhealthy coping mechanism for dealing with your emotions and stressful situations.

You’re always on a diet

It’s perfectly natural and healthy to want to lose weight. If you constantly start new diets without getting the results you want, consider talking to a doctor about your eating habits. Switching diets can be dangerous because some of them cut out things like sugar and carbohydrates. If you are not careful, these can lead to dehydration and malnutrition.

You have vague body-image perceptions

This one is similar to the first sign. Instead of being dissatisfied with your weight, you’re dissatisfied with your body composition. If you are looking at yourself in the mirror or comparing yourself to others most of the time, that could be a sign of Body Dysmorphic Disorder (BDD). BDD is when someone has an unrealistic perception of a flaw they think they have in their appearance. This flaw can be minor or non-existent, but causes distress for people who struggle with BDD.

You have an obsession with calories

You probably have an eating disorder if:

You are counting calories frequent times. Have you become someone who can tell you the exact number of calories in everything you eat? Does it matter to you they’re raw, cooked, or whether or not they’ve been processed? Do you know the calorie count at restaurants where your friends like to eat? Are you thinking about calories, even when away from home?

You have an obsession with calories. If the above describes your behavior, it is likely that your relationship with food has become obsessive and that there is little room left in your life for anything else. Food may be all that matters anymore, a situation likely to result in depression and anxiety.

You can’t stop weighing yourself

You do it every day. You might have done it multiple times a day at some point. You’ll weigh in the morning after you get home from work, before bed, and even after you shower. To some degree, weighing yourself is a way to measure your progress as you lose weight—if you do not see results on the scale or if the numbers are creeping back up, that’s an indication that something needs to change.

But monitoring your weight loss this closely can be dangerous territory for those who don’t have an eating disorder. For people with disordered eating habits, weighing yourself is more about seeing how well (or how badly) you’ve done that day. The number on the scale can feel like a barometer of success or failure—and when it’s something negative, feelings of guilt or worthlessness can be hard to overcome. Thinking obsessively about your weight and appearance has been linked to depression and anxiety—two conditions that we’re all too familiar with here at Ride On Health.

Your self-esteem is low

People struggling with an eating disorder often do not like themselves, feel worthless and useless, and/or feel unattractive. They may dislike the way they look when they look in the mirror. They might be particularly critical of their body shape and size, believing that if they were thinner or fatter (depending on which eating disorder they are experiencing), they would be better and happier. Low self-esteem can also cause people to engage in unhealthy behaviors, including developing an eating disorder.

Manipulating the food you’ve eaten, such as spitting out chewed food, getting rid of food by throwing it away or giving it away, or taking a laxative or diuretic to lose weight.

Another sign of an eating disorder is manipulating the food you’ve eaten, such as spitting out chewed food, getting rid of the food by throwing it away or giving it away, or taking a laxative or diuretic to lose weight.

Eating disorders aren’t just about food. They can be caused by several things, including depression or other mental illnesses such as anxiety or personality disorders; problems at school or work; low self-esteem; pressure from society; family problems or stressors; medical conditions such as cancer or diabetes; or even pain management issues such as chronic back pain. Eating disorders are serious mental illnesses that can be life-threatening if left untreated. The sooner you seek help for yourself or someone close to you who might have an eating disorder, the better their chances of full recovery. It is always recommended to visit a doctor as soon as you realize that you are developing an eating disorder to control it.

Celebrity Chef Says You’re Vitamin Deficient and You Don’t Even Know It

December 15, 2021 by Dr Louis

If you’re vitamin deficient, there’s a good chance you probably have no idea.

That’s what happened to Brazilian Celebrity Chef and South Florida resident Isa Souza. The TV personality who advocates for easy, healthy, and tasty meals on her daytime TV show “Isa Vida y Sabor” realized this after performing a Micronutrients test at Liquivida Lounge – a growing wellness spa for the healthy in Fort Lauderdale, Boca Raton, and Coconut Creek, FL.

Do You Have Vitamin D Deficiency?

For Chef Isa, becoming vitamin D deficient came as somewhat of a surprise. Like most people, she linked symptoms of chronic fatigue to long hours of work and travel- a common mistake in our work-intensive society.

Turns out, vitamin D does plenty of good, and the body absorbs it pretty well by getting enough sun exposure, for example. But when running low, not having enough vitamin D complicates things. According to the National Institutes of Health, without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents skeletal disorders such as rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults, especially women, from osteoporosis. But it turns out that no matter how healthy people think they are or how much exercise they do, there’s a good chance they’re deficient in something. There are very few foods that actually have therapeutic levels of vitamin D naturally and even fortified foods do not contain enough vitamin D to support the body needs needs. The worst part is that most people don’t know they’re deficient until it affects their energy, overall mood, or get lab work done.

Take Control Over Vitamin D

Becoming vitamin D deficient was a tough reality check for Chef Isa, who advocates wellness on her TV shows and at company wellness workshops across the United States. Her first signs were chronic fatigue, lack of stamina and motivation; something we all need to get things done.

This forced Isa to find alternative sources for this much-needed vitamin quickly. Like most people, she began a casual search on Google that led her to nutrient IV therapy, a service that’s becoming mainstream. Also known as vitamin infusion therapy, the treatment is actually an effective solution for delivering important vitamins, minerals, and amino acids direct to the bloodstream. Like other celebrities that rave for this trend, she too, considers this a proactive solution to what deemed to be a big downer for the TV host. Chronic fatigue is no joke. Unlike feeling tired, chronic fatigue may worsen with physical or mental activity, and doesn’t improve with rest because it can actually be linked with depression.

To gain control, Chef Isa now uses nutrient IV therapy to tackle her vitamin D deficiency as well as other health concerns affecting the general population. For instance, a glutathione intravenous infusion works to detoxify the liver and fortify cells, while slowing down aging. If glutathione is not replenished, it can increase visible signs of aging, affecting the skin’s natural and youthful appearance. Glutathione is a master antioxidant that, with age, continues to deplete making it difficult for the body to produce on its own. When levels run low, it’s possible to expose the body to serious diseases later on in life. “The fact is your body does not absorb all of the nutrients you give it, and when you realize this, you need to take some sort of action,” says Isa.

In addition to nutrient IV therapy, Isa advocates for “superfoods” that have a significant impact on overall health. Considered another effective way to feed the body higher concentrations of certain vitamins, minerals, phytonutrients, and amino acids. In her search, she found a well-respected and registered nutritionist by name of Manuel Villacorta, M.S. R.D., who also evangelizes on television the power of Peruvian Power Foods.

Nature has its own way of giving the body more of what’s necessary, and it’s really a matter of identifying any gaps as early as possible to take action against chronic fatigue and other diseases. Manuel recommends consuming pichuberry, a small berry that originates from the Andes of Peru. According to his book “Peruvian Power Foods,” pichuberry is also an excellent source of vitamin D with 39% of your daily requirement of vitamin D in a ¾ cup serving.

“Research shows that withanoloides suppresses carcinogens and oxidative stress. It also has a low glycemic index of 25, making it a diabetes and weight loss friendly fruit,” says Manuel.

Above all, it’s important to undergo some basic blood work to gain the power of knowing what could be running low. Unfortunately though, most people put this off or never really take advantage of these kinds of assessments. Dr. Howard Newman, who practices at Liquivida in Coconut Creek, recommends that a Micronutrients test be performed to eliminate any guesswork regarding the symptoms and causes of vitamin deficiency. The test evaluates 35 nutritional components including vitamins, antioxidants, minerals and amino acids within our white blood cells.

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