Health and Wellness 2024 PDF

Mental health Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. Mental health is a basic human right. And it is crucial to personal, community and socio-economic d...

Mental health Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. Mental health is a basic human right. And it is crucial to personal, community and socio-economic development. Mental health is more than the absence of mental disorders. It exists on a complex continuum, which is experienced differently from one person to the next, with varying degrees of difficulty and distress and potentially very different social and clinical outcomes. Mental health conditions include mental disorders and psychosocial disabilities as well as other mental states associated with significant distress, impairment in functioning, or risk of self-harm. People with mental health conditions are more likely to experience lower levels of mental well-being, but this is not always or necessarily the case. WHO What is spirituality? Descriptions of spirituality, in general, include the ideas that it Is a sense of seeking the best relationship with ourselves, with others, and with what may lie ‘beyond’. Can help us to find meaning and purpose in life. Can give us a sense of hope. Can support us in the times of suffering and loss that we all experience. But, sometimes, spirituality can itself be a source of stress. What is spirituality? Spirituality is a central part of many cultures. It can be just as important for a person with intellectual disability, mental illness, dementia or head injury, as it is for anybody else. It can become more important in times of emotional stress, physical and mental illness, loss, bereavement and the approach of death. All health care tries to relieve pain and to cure. Beliefs and a sense of spirituality can also be important - especially when thinking about treatments or interventions. Spirituality can be seen as a journey. Experiences, good and bad, can help us to learn, develop and mature. And, for many of us, mental and physical illnesses are part of that journey. Spirituality and Religion 10.4103/0019-5545.44742 Religion is institutionalized spirituality. Thus, several religions have different sets of beliefs, traditions, and doctrines. They have different types of community-based worship programs. Spirituality is the common factor in all these religions. It is possible that religions can lose their spirituality when they become institutions of oppression instead of agents of goodwill, peace, and harmony. They can become divisive instead of unifying. History will tell us that this has happened from time to time. It has been said that more blood has been shed in the cause of religion than any other cause. The medieval holy wars of Europe; the religion-based terrorism and conflicts of modern times are examples. We must remember that the institutions of religion are supposed to help us practice spirituality in our lives. They need periodical revivals to put spirituality in place. Spirituality in Mental Health Treatments Spirituality can play a role in any mental health condition in both helpful and unhelpful ways. In some cases, spirituality may negatively affect a person’s mental wellness. For example, they may have grown up in a strict and punishing religious environment. Because of this, they may never wish to explore spirituality again. They may shut themselves off from concepts or practices that could potentially be helpful. A person’s past experiences with spirituality and religion can affect the way they think about mental health. For example, someone could consider their depressive symptoms a punishment from God. Some people have experienced trauma related to spirituality, such as abuse from a religious leader, or exclusion based on their sexual orientation. Spirituality in Mental Health Treatments Therapists can help patients work through the meaning of such thoughts and feelings without interfering with patients’ personal beliefs. Moreover, therapists can also help patients tap into their spirituality to develop healthy coping skills, find meaning, and develop human connection—all hallmarks of good mental health. Multiple spiritually based treatments exist for every disorder and can be used in conjunction with standard therapy. In cases in which a patient’s spiritual needs are beyond the scope of therapy, the therapist can refer the patient to a spiritual leader according to the patient’s tradition. Therapists and spiritual/religious leaders can also collaborate in a patient’s care. What is spiritual health care? People with mental health problems have said that they want: To feel safe and secure. To be treated with dignity and respect. To feel that they belong, are valued and trusted. Time to express their feelings to mental health carers. Meaningful activity such as creative art, work or enjoying nature. The chance to make sense of their life – including illness and loss. Permission/support to develop their relationship with God - or however they perceive a wider reality. What is spiritual health care? If you have a religious belief, you may need: A time, a place and privacy in which to pray, worship or meditate. The chance to explore spiritual concerns. To know that the psychiatrist will respect your faith. To feel that you can talk about your faith. Sometimes – to be helped with forgiveness. Spirituality is very personal, even for those who belong to an organised religious group. So, a plan that involves someone’s spirituality can only be made together with the person concerned. Asking about spirituality A doctor or nurse may ask about your spirituality because it can be an important part of your life and can affect how you feel. Depression or substance misuse, for example, can sometimes reflect a sense of emptiness in a person's life. A mental health professional will be able to tell the difference between a spiritual crisis and a mental illness – which may, of course, overlap. A gentle, unhurried approach is important. At its best, exploring spiritual issues can, in itself, be therapeutic. How to start The doctor or nurse might ask "What gives you hope?" or "What keeps you going in difficult times?" or “What is really important in your life?" Or just “Would you say you are spiritual or religious in any way?" Such simple questions can help you to describe your spiritual concerns and practices. Asking about spirituality Talking about your spirituality: It can be hard to know where to start. You could think about: 1. Beliefs and questions: What is life all about? What gives you a sense of meaning or purpose? If you do believe in God - how do you understand your relationship with God? What is God like? What does he think about you? If you could ask God anything, what would you ask? Do you find yourself asking ‘Why is this happening to me?’, ‘Can I be forgiven?’, ‘Am I lovable?’, ‘Who can I trust?’. What do you think happens after death? Do your spiritual beliefs make you uneasy about any parts of your treatment plan? Asking about spirituality Talking about your spirituality: It can be hard to know where to start. You could think about: 2. Spiritual practices: You may: Spend time in meditation, mindfulness, prayer, deep reflection. Spend time in reflective reading (of literature, poetry or scripture). Play or sing sacred music. Belong to a faith tradition. Take part in services, rituals, symbolic practices or worship. Go on pilgrimages or retreats. Engage in fasting or other lifestyle disciplines. Spend time enjoying nature. Like to be creative - painting, sculpture, cookery, gardening etc. Help other people. How do these help you? Is there anything about them that creates problems for you? Asking about spirituality Talking about your spirituality: It can be hard to know where to start. You could think about: 3. Spirituality and your community: What support and/or difficulties do you get from your family, friends, school/work or faith community? 4. Spiritual experiences: Have you had any spiritual experiences? What did they mean to you? 5. How your spirituality affects you: Does it make you feel: loved, accepted, belonging and forgiven - or rejected, guilty and ashamed; safe or afraid? Asking about spirituality Reflecting on your spirituality You can then think about: How can your spiritual life support your recovery? Do you have spiritual questions that you want to explore? Is there is anything stressful or difficult about your spirituality? Has your illness affected your spiritual life? Spiritual care in practice Making a plan What sort of spiritual support might help to strengthen you and build your recovery? What help would you need to get it? Is there someone caring for you with whom you can talk about your spiritual life? You might need help to answer the questions in the ‘Reflecting on your spirituality’ section before you plan your spiritual care. You can do this yourself, or with help from your family, friends, a faith leader, your mental health clinician, or hospital chaplain. Involving your faith leader: You can talk to your faith leader, or ask them to be involved with your mental health care. Spiritually-informed therapies Several treatments now include a spiritual aspect. There are established 12-step programs for alcohol and substance misuse. New approaches include mindfulness-based cognitive therapy for the treatment of stress, anxiety and depression (MBCT), compassion-focused therapy and forgiveness therapy. Spiritually and religiously integrated approaches to psychotherapy are also being developed and researched. In therapy, you can further explore any spiritual issues that you may have. Chaplaincy Chaplaincy services in the UK have traditionally been Christian – but now include a range of different faith traditions – and also offer help to people who do not belong to any faith tradition. Chaplains are increasingly part of the teams that provide care both in and outside the hospital. They include clergy and volunteers from many faiths, denominations, and humanist organizations. They can help you with your spiritual care. A modern mental health chaplaincy, or department of spiritual care, should: Work closely with the mental health team to recognize and support any spiritual needs. Work closely with local clergy and faith communities. Provide information about local religious groups, their traditions and practices. Recognise that, in some circumstances, an individual can focus on religious beliefs and activities to an unhelpful extent - and may even be harmful. Advise on difficult issues such as experiences of paranormal influences, spirit possession and the ministry of deliverance. Make sure that patients know about this type of help. Chaplaincy For yourself: Spirituality is deeply personal, so discover what works best for you. Build on what you find helpful, challenge what is unhelpful - and look at new possibilities. You can find out about spiritual practices and traditions from a wide range of religious organizations. Secular spiritual activities are increasingly available and popular. Many complementary therapies have a spiritual or holistic element. INTRODUCTION Yoga is an ancient Indian discipline that helps to achieve a physical and mental well-being. Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and science of healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature. INTRODUCTION If regularly practiced, yoga helps to maintain and improve a practitioner’s health. The benefits of yoga are achieved through adherence to good ethical principles and personal conduct, physical postures (asanas), breathing (pranyama), control of the senses, the concentration of the mind, meditation, and absorption in the Infinite (Samadhi). INTRODUCTION The yoga exercises need to be approached gently and nonviolently with a proper state of mind. The purpose of yoga is not to “whip” the body into shape, but rather to build a strong and healthy body gradually. Always move gracefully into a position and never strain or pull violently. Use your breath and concentration to allow the body to move gracefully from one position to another. It takes time for the body to become limber; observe your body and appreciate even a small progress, always be positive. Use common sense and caution in your approach to yoga and never exceed your limitation; pull back if a position does not feel right--listen to your own body. Proceed moderately with an awareness of your capabilities and limitations and you will be successful and happy with your progress and results. INTRODUCTION The yoga exercises need to be approached gently and nonviolently with a proper state of mind. Be “present” at each practice, asana, and breath and observe the effect the poses have on your body and mind. In yoga, we try to realize how beautiful and happy we are and practice yoga with this aim. Concentrate on the rhythm of your breathing to still the mind and prevent distracting thoughts. Breathing is an important aspect of yoga. Breathe through the nose. As you breathe in, feel the body filling up with energy, light, health, and happiness. As you breathe out, feel all your impurities, illnesses, negativity, hatred and violence leave the body and mind. INTRODUCTION Progress in yoga comes through systematic daily discipline- practice regularly every day. Yoga should not be a burden, you should enjoy it, but it takes initial commitment and dedication before it becomes satisfying. Build your own practice by initially selecting a couple of exercises to do daily, best in the morning on an empty stomach; with time your repertoire will expand. Do not consume food for at least 2 ½ hours before practicing yoga. Water can be drunk about 30 minutes before doing yoga, but not during the class. Minor aches and soreness develop initially when one is not used to the exercises. Do not be alarmed. Build helpful interaction with your teacher. Yoga classes should be an interaction between you and the teacher. Your feedback, positive or negative, is important to a teacher to develop a better class. Benefits of Yoga 1. Yoga improves strength, balance, and flexibility. Slow movements and deep breathing increase blood flow and warm up muscles while holding a pose can build strength. Tree Pose: Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute. Benefits of Yoga 2. Yoga helps with back pain relief. Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain. Cat-Cow Pose: Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching. Benefits of Yoga 3. Yoga can ease arthritis symptoms. Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies. 4. Yoga benefits heart health. Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga. Downward Dog Pose: Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone. Benefits of Yoga 5. Yoga relaxes you, to help you sleep better. Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep. Legs-Up-the-Wall Pose: Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. Benefits of Yoga 6. Yoga can mean more energy and brighter moods. You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga. 7. Yoga helps you manage stress. According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep. Corpse Pose (Savasana): Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes. 8. Yoga promotes better self-care. Scientific Research on Yoga Benefits: The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care. Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties. Some of the health benefits that have gained some backing are: Increased Fitness Improved flexibility is one of the most obvious benefits of yoga, but it can lead to multiple benefits, including a reduction in aches and pains. Tight hips can affect the alignment of the thigh and shin bones, causing knee pain. Tight hamstrings flatten the lower spine, which can cause back pain. Many yoga asanas build muscle strength as well. You can grow stronger and maintain muscle mass using just the weight of your body. While Flow or Ashtanga classes can get your heart rate up, even gentler yoga exercises improve cardiovascular fitness. Studies have found that yoga lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise. Some of the health benefits that have gained some backing are: Pain Relief Yoga shows promise as a treatment for relieving some kinds of chronic pain. This can have positive spin-offs for mood and the need for medication. In one study of people with chronic neck pain, yoga reduced pain scores by more than half. A combination of asana and meditation has been shown to reduce pain in people with arthritis, fibromyalgia and carpal tunnel syndrome. Yoga can even help some back pain. In one study, researchers worked with more than 200 people with persistent lower-back pain. Those who took yoga classes reported less pain and better functioning and benefits lasted for several months! Some of the health benefits that have gained some backing are: Reduced Depression In a small study in 2007, UCLA researchers examined how Iyengar yoga affected people who were clinically depressed and for whom antidepressants provided only partial relief. After eight weeks of practicing three times a week, the patients reported significant decreases in both anxiety and depression. Another study found a significant increase in serotonin levels and a decrease in both the levels of an enzyme that breaks down neurotransmitters and cortisol. Better Sleep A Duke University analysis of studies on yoga for psychiatric conditions found evidence that yoga can be helpful for treating sleep disorders. A combination of asana, pranayama and meditation relaxes your muscles, slows your heart rate and helps you control worry to make you ready for sleep. Compared with postmenopausal women who did passive stretching, yoga practitioners showed a big drop in incidence of insomnia. Some of the health benefits that have gained some backing are: Emotional Health Long-term meditation practitioners demonstrate changes in brain structure. Scientists have shown that meditation increases activity in the area of the brain associated with positive moods and emotional resilience. This relates to being less reactive under stress and feeling happier. Exercise is linked with increased levels of a brain chemical called gamma- aminobutyric acid (GABA), which is associated with positive mood and a sense of well-being. According to a Boston University study, yoga can increase GABA levels more than walking. Classes that include the spiritual elements of practice, not just asana, guide you to explore concepts of gratitude, empathy, and forgiveness, as well as a sense that you’re part of something bigger. Many of these concepts have been linked to our happiness and sense of well- being. Some of the health benefits that have gained some backing are: Mental Sharpness & Protection Against Cognitive Decline Various aspects of yoga train your attention or mindfulness, which helps your brain work better. One study found that following a hatha yoga session study participants completed a set of mental challenges both faster and more accurately than they did after a brisk walk or a jog. Meditation may help ward off age-related cognitive decline. The parts of the brain associated with cognitive processing thin with age, but have been found to be thicker in long-term meditators. Some of the health benefits that have gained some backing are: Reduced Inflammation & Stress Responses A chronic state of inflammation can raise your risk for disease. Researchers at Ohio State University found that regular yoga practitioners had much lower blood levels of an inflammation-promoting interleukin IL-6 than a group new to yoga. When both groups were exposed to stress, the regular yogis showed smaller spikes of IL-6. Yoga has been linked to lower cortisol levels. Chronically high cortisol levels are linked with depression, osteoporosis, high blood pressure, insulin resistance, compromised immune response and memory issues. It may lead to weight gain and visceral fat, which contributes to the risk of diabetes and heart attack. Meditation has the most science backing a beneficial effect on the functioning of the immune system, appearing to both boost response when needed to fight infection and lowering it in cases of some autoimmune disease, such as psoriasis. Some of the health benefits that have gained some backing are: Better Immune Activity One of the first studies to look at how yoga affects genes indicates that practice can alter the expression of immune-related genes in blood cells. This suggests yoga may have the potential to influence how strongly the genes you’re born with affect your health. Meditation has the most science backing a beneficial effect on the functioning of the immune system, appearing to both boost response when needed to fight infection and lowering it in cases of some autoimmune disease, such as psoriasis. Some of the health benefits that have gained some backing are: Better Spinal Health When researchers compared the vertebral disks of yoga teachers to healthy, similar-aged volunteers, the teachers’ disks showed less evidence of age-related degradation. Bending and flexing may help push more nutrients from the blood vessels through the outer layer of the disks, keeping them healthier over time. By practicing good posture and alignment in yoga, you also protect your spine from the cumulative effects of bad posture. Reduced Risk Factors for & Improved Management of Diabetes Adults at risk for type 2 diabetes who did yoga twice a week for three months showed a reduction in risk factors including weight and blood pressure. In people with diabetes, yoga has been found to lower blood sugar by lowering cortisol and adrenaline levels, encouraging weight loss, and improving insulin. Managing blood sugar levels decreases the risk of diabetic complications. Some of the health benefits that have gained some backing are: Improved Heart Health High blood pressure, high cholesterol, high blood sugar, and a sedentary lifestyle are all risk factors for heart disease. All can potentially be reduced by yoga. A review of 70 studies concluded that yoga shows promise as a safe, effective way to boost heart health. Yoga and meditation, by slowing the heart rate and inducing the relaxation response, may help bring blood pressure down to safer levels. In randomized, controlled trials yoga reduced blood pressure as well as or better than nutrition and weight-loss education. (If you have high blood pressure, consult with your doctor before you practice.) Two studies of people with hypertension, compared the effects of Savasana with simply lying on a couch. After three months, Savasana was associated with a drop in both systolic (the top number) and diastolic blood pressure (the bottom number). Some of the health benefits that have gained some backing are: Osteoporosis Prevention It’s well-documented that weight-bearing exercise helps ward off osteoporosis. While many forms of exercise include bearing weight on your lower body, yoga includes weight bearing on the arms, which are particularly vulnerable to fractures. Improved Lung Function Yoga has been shown to improve maximum volume of breath and efficiency of exhalation, reducing overall rate of breathing. A 1998 study introduced a yogic breathing technique to people with lung problems due to congestive heart failure. After one month, their average respiratory rate decreased from 13.4 breaths per minute to 7.6. Meanwhile, their exercise capacity increased significantly, as did the oxygen saturation of their blood. Yoga also promotes breathing through the nose, which warms it, humidifies it, and filters out pollen and dirt. The combination may reduce asthma triggers. Reduced Medication Use Studies of people with asthma, high blood pressure and Type II diabetes have shown that yoga helped them reduce or eliminate their need for medications. This not only saves money, but reduces side effects and the risk of dangerous drug interactions.