Mt. Zion Monthly Health Tips
*Mind, Body, Spirit* = Wellness
September 2020
This year has been challenging to say the least. We have experienced the COVID-19 pandemic, social and racial injustices, financial concerns, deaths of loved ones and so many more stressors. We as Christians know that despite it all, God has been faithful and is totally in control! However, even the most faithful believers can sometimes have feelings of anxiety and depression. The following article gives information about depression and ways to combat it. But always remember, the first line of defense is prayer - staying in constant communication with God. His unconditional love frees us to be healthy and whole.
Praying for *MBS* Wellness to you, J. Renee Livsey, RN-BC
Pandemics can be stressful
The coronavirus disease 2019 (COVID-19) pandemic may be stressful for people. Fear and anxiety about a new disease and what could happen can be overwhelming and cause strong emotions in adults and children. Public health actions, such as social distancing, can make people feel isolated and lonely and can increase stress and anxiety. However, these actions are necessary to reduce the spread of COVID-19. Coping with stress in a healthy way will make you, the people you care about, and your community stronger.
Stress during an infectious disease outbreak can sometimes cause the following:
Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on.
Changes in sleep or eating patterns.
Difficulty sleeping or concentrating.
Worsening of chronic health problems.
Worsening of mental health conditions.
Increased use of tobacco, and/or alcohol and other substances.
Take care of your mental health
You may experience increased stress during this pandemic. Fear and anxiety can be overwhelming and cause strong emotions and sometimes lead to depression.
How Do I Know If It’s Depression?
Someone who is depressed has feelings of sadness or anxiety that last for weeks at a time. He or she may also experience–
Feelings of hopelessness and/or pessimism
Feelings of guilt, worthlessness and/or helplessness
Irritability, restlessness
Loss of interest in activities or hobbies once pleasurable
Fatigue and decreased energy
Difficulty concentrating, remembering details and making decisions
Insomnia, early–morning wakefulness, or excessive sleeping
Overeating or appetite loss
Thoughts of suicide, suicide attempts
Persistent aches or pains, headaches, cramps, or digestive problems that do not get better, even with treatment
If you have feelings of depression that lasts longer than a few days, or if you have thoughts of hurting yourself or “ending it all,” get immediate help.
Call 911 or National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
Take care of yourself and your community
Taking care of your friends and your family can be a stress reliever, but it should be balanced with care for yourself. Helping others cope with their stress, such as by providing social support, can also make your community stronger. During times of increased social distancing, people can still maintain social connections and care for their mental health. Phone calls or video chats can help you and your loved ones feel socially connected, less lonely, or isolated.
Healthy ways to cope with stress Know what to do if you are sick and are concerned about COVID-19. Contact a health professional before you start any self-treatment for COVID-19. Know where and how to get treatment and other support services and resources, including counseling or therapy (in person or through telehealth services). Take care of your emotional health.Taking care of your emotional health will help you think clearly and react to the urgent needs to protect yourself and your family. Take breaks from watching, reading, or listening to news stories, including those on social media. Hearing about the pandemic repeatedly can be upsetting. Take care of your body.
Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals. Exercise regularly. Get plenty of sleep.
Avoid excessive alcohol and drug use.
Make time to unwind. Try to do some other activities you enjoy. Connect with others. Talk with people you trust about your concerns and how you are feeling. Connect with your community- or faith-based organizations. While social distancing measures are in place, consider connecting online, through social media, or by phone or mail.
Mt. Zion Monthly Health Tips
*Mind, Body, Spirit* = Wellness
July/August 2020
During the Covid 19 pandemic, many of us have had a decrease in our physical activity level. Social distancing and being unable to follow our regular daily routine have caused us to stray away from our healthy eating and exercising habits. As a result, we have gained weight and may have experienced bouts of depression due to social isolation. As we know, weight gain and decreased physical activity levels can cause our blood pressure, blood sugar and cholesterol levels to increase.
According to Health.gov, “Being physically active is one of the most important things you can do to improve your health. Physical activity has immediate health benefits, such as better sleep and reduced stress and anxiety. Regular physical activity can decrease depression and reduce your risk of obesity, heart disease, type 2 diabetes, and some cancers.”
The good news is that every little bit of physical activity can provide health benefits – the key is to move more and sit less throughout the day. And there are many ways to be active wherever you live.
Five ways to be active at home: Find an exercise video online. Search the internet for exercise videos that are led by certified exercise leaders or trainers and match your interests, abilities, and fitness level. You can find videos to help you do aerobics, dance, stretch, and build strength. Work out with items you have around the house. Use full water bottles, canned goods, or other items for strength training if you don’t have weights around the house. Stretch with a towel. Walking or running up and down stairs (that are clear of obstacles to avoid tripping) can be a great workout. Make the most of screen time. While watching TV, your family can do jumping jacks during commercials or move along with the characters in a show or movie by walking or running in place. Family playtime is a great time to work in physical activity. Hoola hoops, hopscotch, jumping jacks, and jump ropes are a great way for the whole family to get active. Games like Hide and Seek, playing catch, and dancing can keep everyone moving and having fun. Housework and yardwork count! Vacuuming, sweeping, gardening, and cleaning inside and outside where you live all count towards your physical activity goal. And you’ll knock out some items on your to-do list while gaining health benefits.”