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Archive for the ‘Mental health’ Category

By Sue Shekut, MA, Licensed Professional Counselor, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

I’ve been lifting weights (also known as resistance training), since I was  a young woman. I am by no means a body builder and at some points in my life, I have lifted less and my body has paid the price (less energy, less muscle mass, feeling more sluggish and low energy). Overall,  I feel much better when I lift weights, even dumbbells, or especially, dumbbells because many weight machines are made for people who are taller than I am.

Weight training isn't just for young people

Weight training isn’t just for young people

Men’s Health posted an article about a study from Penn State College of Medicine that indicates that lifting weights can help us live longer. Dr. Jennifer Kraschnewsk and colleague’s study, Is strength training associated with mortality benefits? A 15 year cohort study of US older adults, found that adults 65 and older who reported that they participated in strength training twice each week had 46% lower odds of all-cause mortality than those who did not. The association between strength training and death remained after adjustment for past medical history and health behaviors.

Another study, “Mental health benefits of strength training in adults,” by O’Connor, Herring, and Carvalho  shows that resistance training also helps us maintain our cognitive abilities (ability to think clearly), longer as well as having other important mental health impacts such as reducing anxiety (American Journal of Lifestyle Medicine, 4(5), 377-396.).

I try to lift 2-3 time a week with dumbbells and bodyweight, nothing fancy, just the basic muscle groups.

What is your weight lifting routine?

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By Sue Shekut, MA, Licensed Professional Counselor, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Deep breathing from Anxiety Therapy Online

Deep breathing from Anxiety Therapy Online

The Wounded Warrior Project on Facebook. recently posted about another study on Post Traumatic Stress Disorder (PTSD) treatments for veterans.  This study looks at effects of meditation on PTSD in improving outcomes and helping vets become less dependent on medication. (It’s confusing I know, meditation and medication, but follow along!) The article, “Meditation may reduce PTSD, medication in soldiers in UPC.com,” by Stephen Feller, explains that Dwight Eisenhower Army Medical Center’s Traumatic Brain Injury Clinic and Augusta University researchers conducted a study mounted the study that taught active duty military personnel with concussions and PTSD to use transcendental meditation as part of their recovery. The study demonstrated that meditation techniques helped reduce the anxious, hyperactive state that is common with those suffering from PTSD symptoms.

According to Fellers article: “One month into the study, 83.7 percent of the meditation group had stabilized, decreased or stopped taking meditation, while 10.9 percent increased their medication dosage. Of the non-meditation group, 59.4 percent had stabilized, decreased or stopped using drugs, while 40.5 percent increased the amount of medication taken. Similar patterns were seen at two- and six-month follow-ups.” That’s good news for military and civilians with symptoms of PTSD.

How does TM help those with PTSD and concussions? Feller states that meditation helps people tune out distractions and feel an inner calm that helps reduce the amount of stress hormones in the brain while meditating.

Want to learn how to meditate via transcendental meditation? Go to the TM website here and learn more.

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By Sue Shekut, MA, Licensed Professional Counselor, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach

The story about lead contamination in Flint, Michigan’s water supply is all over the news the past week. but lead contamination is not solely a problem in Flint. Any home with old pipes, or that obtains water from sources that are contaminated, can have lead in the water coming out of the tap.

From guelph.ca website

From guelph.ca website

Pregnant women and children are most vulnerable to the effects of lead ingestion, but there is no “safe” level of lead exposure. According to the World Health Organization (WHO) website, “Lead in the body is distributed to the brain, liver, kidney and bones. It is stored in the teeth and bones, where it accumulates over time. Human exposure is usually assessed through the measurement of lead in blood.”

The WHO website goes on to explain how the higher lead levels affects children’s health specifically, causing  coma, convulsions and, in some cases, death. Children who survive severe lead poisoning may experience severe cognitive declines and behavioral issues.  Kids with lower levels of lead exposure may have lower intelligence quotient (IQs),  shorter attention spans and increased antisocial behavior, and do less well in academic achievement.

The Centers for Disease Control and Prevention (CDC) has information on how lead can get into your water and how to get your water tested here.

And outside Chicago, according to Vox, lead contamination in water is not just limited to Flint, Michigan water. Check out this article on Vox, “It’s not just Flint — every major American city has hazardous amounts of lead hurting kids” for information on lead contamination in New York City and New Orleans as well as other areas.

Chicago parent has specific tips on how to protect your children and family from lead exposure in your water here.

To learn more about preventing and treating lead exposure, check out, “9 Ways to Prevent and Deal with Lead Poisoning,” from Parents.com.

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