Page 23 - Florida Sentinel 3-8-19

Health
Just like your physical body needs occasional detoxing, so does your mind. We are living in a society where the latest gossip trends, technology, and human inter- actions are constantly heightened, repeated, and traumatizing. Here are some signs that
you may need a mental detox:
1 You are scrolling through your news- feed intentionally seeking negativity.
Think about it. You can’t sleep, and you are irritated and miserable. So why not find stories that you can re- late too. You scroll trying to find who feels miserable like you, so you can validate that it’s okay to stay that
w 2ay.
Endless social media engagement.
You are browsing Face- book, Instagram, snap chat or whatever social media platform that keeps your mind occupied. Instead of trying to find ways to relax, your brain craves that heightened awareness to view other peoples’ lives. So much so that your phone or electronic device stays more in your hand or in eye view instead of in your pocket or
unapproachable? When you respond, do you sound irri- tated or frustrated most of the time? Do you find your- self blaming others for your problems or misfortunes?
You are even emotion- ally absent in conversations with family members like your partner, children, par- ents, or siblings. Just think- ing about what you must do the next day makes you sad or unmotivated.
list, preparing a meal, or even just what you are wearing the next day?
It’s time for a mental detox- a mindful cleansing. Things you can do to start immediately:
– Limit your social media access. Schedule or place a time limit on the amount of time you will spend on social media (20 min per day, 3 days per week, every other week- this is the total time that in- cludes all platforms.).
– Spend 15 to 20 min- utes per day engaging in some form of meditation/ quiet period with deep breathing. (time is essen- tial- Don’t cheat yourself, set the timer!)
– Find soothing music, mental relaxation reading material, praying, or taking an uninterrupted long shower or bath to decom- press right before your planned bedtime. It is criti- cal that you condition your brain to “wind down” before you “lay down”.
Consistency with these practices should eventually become part of your lifestyle. Mental clarity will present itself as you are able to increase restful nights of sleep, decreased irritability with your social interac- tions, and ultimately, you are living and being the best person you can be.
4
You feel mentally exhausted just talk- ing about your day.
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Your family or friends don’t want to
be around you.
Are you told you look
5
g.
Unable to make solid decisions. Day after day does your mind begin to wander when thinking about the grocery
Your 40s: What’s Happening
Your job, your kids, your aging parents—they all need you more than ever now. Plus, those long walks no longer keep pesky pounds off.
Must haves: Fiber, potassium, calcium, and nutrient-rich, low-cal foods. Your metabolism slows down. What’s more, cho- lesterol levels and blood pressure can go up as you get closer to menopause, which sets you up for a greater risk of heart disease and type 2 diabetes. Go for fiber (shoot for at least 25 grams daily) and foods rich in potassium (aim for 4,700 milligrams per day) like whole grains, fruits, and vegetables. They’ll help you feel full on fewer calories, and they’re also packed with disease-fight- ing phytochemicals. Calcium is still important as ever, so keep getting your 1,000 mg per day.
Your 40s: Must Eat Foods
Fill up on three servings of whole grains (whole wheat, brown rice, oats, rye, and corn) daily. Two cups of popcorn or 1/2 cup of oatmeal equals a serving. Shop for foods that have the Whole Grain Stamp for at least a half-serving of whole grains.
Get at least 2 cups of fruit and 2 1/2 cups of veggies every day, too. Go for strawberries, bananas, and peas.
Cut back on sodium; aim for less than 2,300 milligrams a day and limit processed foods to keep blood pressure in check. Keep bones strong with bok choy, broccoli, and calcium-fortified soy milk.
FRIDAY, MARCH 8, 2019 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 11-B