Herbs
Name an herb that does the following:
Name one way daily mindfulness can help in daily life?
-less distracted
-gives moments more meaning
-makes people more open (to receiving and possibility)
-decrease anxiety/ stress
A natural way to boost your mood and build muscle and/ or endurance is to
-exercise
-move your body
-name specific exercise/movement (yoga, running, lifting weights, ect.)
True or false: Spiritual health can affect physical health?
True
How can foods cause stress in our bodies?
-create inflammation
-increase cortisol (for example sugar)
Name two ways to incorporate parsley into your diet
-dried: add to hot dishes (like soup and pasta)
-fresh: add to cold dishes like salads and dressings
What is so special about parsley?:
List at 2 different activities one could do to improve their spiritual health
-meditation
-yoga
-prayer
-going outside
-introspection/ journaling
-express yourself (dance/ art/ writing)
-positive environment
True or false: regular aerobic exercise can reduce anxiety?
True: can reduce anxiety by making your brain’s “fight or flight” system less reactive. When anxious people are exposed to physiological changes they fear, such as a rapid heartbeat, through regular aerobic exercise, they can develop a tolerance for such symptoms
What is the connection that can cause heartburn, abdominal cramps, or loose stools rooted from stress?
Name two of the changes the body goes through during fight, flight, or freeze
-Blood thickens to increase the availability of clotting factors and immune system cells in case of an injury
-Senses sharpens
-Pupils dilate
-Increase/ heavier breathing
-Adrenaline rush
-Digestion slows
Can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity
Cinnamon
True or false: deep breathing is most beneficial to calm the nervous system
False
Note: Deep inhalation ALWAYS activates the sympathetic fight or flight response of the nervous system
True or false: exercise can be as effective as medication and psychotherapies for reducing symptoms of depression
True: Regular exercise may boost mood by increasing a brain protein called BDNF that helps nerve fibers grow.
(https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350)
Name a way to manage your anxiety through eating?
-eat collagen-boosting foods like bone broth and salmon
-eat high fiber foods like broccoli, oats, peas, and berries
-eat foods high in omega-3s like salmon and flax seeds
-eat probiotic rich foods like sauerkrout, kefit, kimchi, kimbucha, and apple cider vinegar
-eat pre-biotic foods like jicama, asparagus, chicory root, dandelion greens, onions and garlic
-focus on digestion: try deep breathing or meditating before eating
Name two positive stressors
-Meeting or engaging in a challenge
-Coming in first place in a race
-Getting a promotion
-Love, marriage, or childbirth
-Riding a roller coaster
-The holidays
-Engaging in exercise
Name a herb that has curcumin, and therefore had powerful anti-inflammatory effects, can boost brain function, and has shown promise in decreasing depression
Tumeric
Name three benefits of meditation
-sharpen attention
-increase resiliency to stress
-decrease anxiety, depression, or insomnia
-enhance self awareness
-reduce memory loss
-generate kindness/ empathy
-help fight addictions
-decrease blood pressure
-decrease pain
How many minutes of exercise is recommended weekly?
-150 moderate aerobic activity
-30 mins a day for 5 days a week
-75 minutes of rigorous physical activity
Name two foods that can improve gut health & why
-Foods rich in probiotics:
-Foods rich in fiber:
-Eating less sugary foods can increase gut health by decreasing inflammation
True or false, embracing stress is more important to overall health than decreasing stress?
True
Resource: Kelly McGonigal talks about new research indicating that stress can make us stronger, smarter and happier – if we learn how to open our minds to it in her TED Talk and book The Upside of Stress
This herb is an antibacterial agent that has phytonutrients (thymol and carvacrol), which fights infections such as staph.
It has antioxidants that help prevent cell damage is is a good source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan, and calcium.
Oregano
This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move and has been shown to alleviate depressive symptoms, anxiety, and other affective states.
Meditative movement
*MM includes the traditional Chinese methods of Qigong (Chi Kung) and Taijiquan (Tai Chi), some forms of Yoga, and other Asian practices, as well as Western Somatic practices
(https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350)
Which part of your brain is responsible for perceived fear?
Amygdala