We have learned much about mental health care and the critical link between mental and physical health. We know that overall wellness means taking care of both physical and mental health. This year’s Mental Health Month theme is Pathways to Wellness.

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Mental health and physical health are inextricably linked. Making a life-long commitment to a healthy lifestyle, that includes regular exercise and a nutritious diet, is vital to your wellbeing. 

Stress at work, noisy neighbors, traffic..the demands of life today make it easy to feel a loss of control over our emotions and our lives. It is increasingly difficult to find the time we need to take care of ourselves, to exercise and to recharge emotionally. Yet how we take care, or don’t take care of our bodies can directly impact our mental health.

While it is widely known that physical activity is critical to maintain physical fitness and help prevent high blood pressure, diabetes, obesity and other diseases, “there is now ample evidence that a definite relationship exists between exercise and improved mental health,” says Dr. Daniel M. Landers from Arizona State University. “This is particularly evident in the case of a reduction of anxiety and depression… and helping people recover more quickly from psychosocial stressors.”

Physical activity causes the body to release endorphins which contribute to a positive mood.  It can provide a healthy way to let go of anger and negative energy.  Regular exercise can help you release stress and approach new situations with a positive attitude, clarity and focus.

It is never too late to make positive choices in the areas of fitness and diet/nutrition can help you lead a happier, healthier life!  Whether by walking 3 miles, a bike ride with your family or going bowling, get started today…even if it’s a baby step!

Quitting smoking is a process. From the minute that you take your last drag, your body begins to heal itself. Like Vance, it helps to have strong and clear motivators to energize you as you work through withdrawal symptoms. Quit resources available for you to use are:

-          Colorado QuitLine: 1-800-QUIT NOW; www.coquitline.org – provides coaching and free nicotine replacement therapy.

-          BecomeanEx.org – online coaching site with forum for those who are quitting smoking.

-          www.teen.smokefree.gov – online coaching site for teens.

Anyone can develop Hyperlipidemia. Risk factors include:

• Being overweight
• Smoking
• Lack of exercise and leading an inactive lifestyle
• Family history of Hyperlipidemia
• Certain medications
•  Heavy alcohol use
• Eating a lot of fats that come from animals – organ meats, whole milk products, etc. increases cholesterol) or high-calorie diets, particularly from
• carbohydrates and sugars (increases triglycerides)

What is Hyperlipidemia?

• Hyperlipidemia means there are too many lipids, or fats, in the blood. It includes several conditions, but usually means that you have high cholesterol and high triglyceride levels.
• Arteries are like tubes that run through your entire body, carrying blood from your heart to the rest of your body. Healthy arteries are smooth and clear from any blockages that would slow the blood down.
• As you age, a sticky substance called plaque forms in the walls of your arteries. Plaque is made of lipids and other materials from your blood. As more plaque builds up, your arteries can narrow and stiffen.

Learn more about hyperlipidemia – Printable (.pdf) Fact Sheet

It is important to do things that will make your body shift out of its emergency response and back into a normal or relaxed response. It is hard to just think yourself into this state, so sometimes you have to do more than that.

Change your body’s response.

• Exercise regularly. Exercise allows your body to release some of the extra energy your body has in its emergency state. It also causes your body to release endorphins, a brain chemical that makes your body feel good naturally.
• Set aside relaxation time. Do calming activities to get your body to return to a relaxed state. Make it something you enjoy, like listening to music, doing yoga, fishing— whatever helps you to escape from what is causing stress, and treat this time as if it is as important as any other appointments on your schedule.
• Pay attention to what you put in your body. Since your body does not focus on things like digestion as much when it is stressed, watch your eating on stressful days. Unhealthy foods can cause stomachaches and worsen stress while healthy choices can help protect your body from the negative effects of stress.
• Eat a healthy diet. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. • Reduce caffeine and sugar. Caffeine and sugar stimulate your body, which increases all of the arousal felt in the stress state. Reduce caffeine and sugar and you’ll feel more relaxed and sleep better. • Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Deal with problems head on and with a clear mind. The nicotine in tobacco is actually a stimulant which prolongs the body’s stress response.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

It is important to do things that will make your body shift out of its emergency response and back into a normal or relaxed response. It is hard to just think yourself into this state, so sometimes you have to do more than that.

Learn more about Managing Stress – Download this Printable Fact Sheet (.pdf)

Healthier Living Colorado™ Managing Ongoing Health Conditions

Healthier Living Colorado™ is an evidence–based, chronic disease self-management program developed by Stanford University.
You’ll learn effective ways to manage fatigue, frustration, pain, and stress related to ongoing health concerns.

CLASS FACILITATORS:
Kathy Baur, Ph.D. and Maribeth Flanagan, LPC

CRITERIA: Participants need to commit to attending all 6 sessions.

LOCATION: Union Square, 12055 W 2nd Place, Lakewood, CO

CLASS DATES/TIMES:
Tuesday, 1:30 – 4:00 p.m.
Six consecutive Tuesdays, April 9, 16, 23, 30, May 7, 14

Take Charge of Your Health Now! Call 303-432-5032 to register. Space is limited so sign up early.

Printable Flyer (.pdf)

Metabolic syndrome is not a specific disease, but is a cluster of risk factors that increase your chance of developing heart disease, stroke and diabetes.

Many features are associated with insulin resistance (your body doesn’t use insulin efficiently to lower sugars and fats in your body). You can be diagnosed with metabolic syndrome if you have 3 or more of the following:

1. waistline of 40 inches or more for men and 35 inches or more for women
2. blood pressure of 130/85 or higher, or taking blood pressure medications
3. triglyceride level above 150 fasting
4. blood sugar level greater than 100 or taking medications to lower blood sugar HDL
5. “good cholesterol” less than 40 in men or under 50 in women, or taking medications to manage your cholesterol

Having one component of metabolic syndrome means you’re more likely to have others. And the more components you have, the greater are the risks to your health.

Learn more about managing metabolic syndrome – Printable (.pdf) Fact Sheet

Improve your mental health
and overall well-being from
the comfort & privacy of
your own home.

Free to clients & their families.

Ask your Wellness clinician how to
get started today!

1. Cardio-Vascular Fitness

Includes “aerobic” or “cardio” exercise, which are defined as: any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime.

It requires an increased use of oxygen to supply the energy demands of your body.

Regular aerobic exercise allows the body to use oxygen more efficiently, which allows your heart, lungs, and muscles to work better.

2. Muscle Strengthening

Muscles can be strengthened by using them to lift weights, (including your own body – push-ups, lunges, etc.) or by using them to resist an outside force (for example, using stretchy resistance bands).

The goals are increasing muscle strength, tone, mass, and/or endurance.

Why exactly is strength training so beneficial? Muscles need to be worked to maintain their strength. Basically, when you make your muscles stronger, you make your body stronger, which helps your body work better.

 3. Flexibility

Flexibility is defined as the range of motion within a joint.

Flexibility training involves activities (usually stretching) that help maximize range of motion and muscle stability.

Learn more about types of exercise that will benefit your health!  Dowload this printable fact sheet (.pdf)

Wellness Now! offers free classes in Yoga, Tai-Chi, Nia Dance, Resistance Band Training, even walking groups.

• Diabetes is a disease that affects the way the body turns food into energy.
• Most of our food is turned into a kind of sugar (glucose), which the body needs for energy and growth.
• Insulin is a hormone that helps the glucose enter our cells.
• People with Diabetes have too much glucose in their bodies.

Over time, this causes damage to your body.

Learn more about diabetes in this printable (.pdf) Fact Sheet