The AlzFighter Process: Category 3: Mental Health

Alzheimer's disease, Anti-Inflammatory, Mental Health, Prevention, Sleep / Rest, Stress Management, Systemic Inflammation

Mental Health and psychological well-being might not seem like a factor correlating with dementia or Alzheimer’s disease; however, numerous studies have shown THAT individuals with a mental-disorder diagnosis were more than four times as likely to develop dementia than those without a mental disorder. The exact cause of why this occurs is unclear, but our focus is not on the mechanism in this case. We want to take action to support our mental health as much as possible as part of a comprehensive approach to maintaining optimal health.

What is mental health?

Mental health is a combination of emotional, psychological, and social well-being. Our mental health reflects our capability to deal with the daily stressors of life, make healthy choices, and have positive interactions with others. Mental health can also grow and change as we navigate the various stages of our lives.

Factors that can support mental health.

· Our ability and resources for coping with stress and facing various adversities in life, as well as our problem-solving skills.

· Our physical health and activity levels.

· social support and inclusion.

· Having strong cultural and familial ties to your community.

· Financial resources to support basic needs of food/shelter.

· Having a clear purpose/ meaning/ Contributing to society

· Safety- mental and physical; freedom from abuse

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Putting into action: Examples of practical daily steps/actions that can support mental health:

· Make an appointment with a mental health professional. Completely embrace the idea that it is ok to NOT be ok. The stress level in our modern world is more than enough to impact even the most resilient and supported person. Even if the appointment just establishes a baseline, you will have a connection with a professional if you do find yourself needing more support.

· Get out and get some sun: Keeping in mind that too much sun exposure can be harmful, 5-15 minutes of direct sunlight has been found to boost mood and support healthy vitamin d levels.

· Grounding or Earthing: Studies have shown that the practice of grounding or earthing by coming in direct contact with the earth or using properly designed earthing mats can reduce pain, stress, and inflammation in the body. This practice is also shown to result in an overall mental well-being improvement

· Volunteer: There is a tremendous amount of data supporting volunteer work as having a positive mental health impact. The rationale appears to be centered around the combined effect of social interaction, helping others, and encouraging empathy and thankfulness for the blessings and resources that we possess. Volunteering not only builds relationships and helps others in need but also helps the volunteer.

· Meditation – meditation or mindfulness is beneficial for mental health on multiple levels. Meditation acts to calm the mind, can help to reduce anxiety and blood pressure levels, and even teaches us self-discipline and focus. One of the best features of mindfulness is that it does not require fancy or costly equipment. Even 5 minutes per day can have a positive impact.

· Sleep hygiene -Sleep is crucial to mental and physical health. Following effective sleep hygiene practices can help to vastly improve the quality of sleep. Examples of good sleep hygiene habits include keeping the bedroom cool, as dark as possible (using safety night lights to prevent nighttime falls), and being as quiet as possible. If a quiet environment is not possible, using a fan or other white noise source is helpful.

· Practice healthy boundaries – It’s ok to say NO when you need to. There are many situations that will test one’s healthy boundaries. Examples can include being pushed into taking on the PTA club project or being asked to share information you would prefer to keep private. Saying yes can lead to being overextended and stressed. Saying no may be difficult at first, but finding your boundaries and standing up for them can be very liberating. Just say NO!

· Practice methods to quickly manage anxiety - Stress and anxiety moments can flare up at any time. Having a quick method to regain calm can be very helpful. One example is a one-minute breath cycle: If possible and safe, stop, take a seat, close your eyes and take in a deep breath through your nose; hold briefly, i.e., a count of 4, then slowly exhale through your mouth for a count of 4. Repeat the process while concentrating on an image you find peaceful such as your favorite place to relax or a hypothetical beach or other images you find relaxing.

Other support methods:

· Invest time in family, friends/relationships – connect with one person each day

· Consider a pet

· Explore creative outlets

· Avoid alcohol and drugs

· You are not a tree, if your situation isn’t healthy consider a move if possible

· Work is not who you are, it is a means of making a living and supporting your family. Do great work, YES but it is not who YOU are.

· Get plenty of rest and exercise

· Before bed take a hot bath with Epsom salts (check with your PCP if this is ok for you)

· Have a notepad by your bed so if thoughts come up, you can write them down and deal with them in the morning

· Remember, sleep / Rest is a positive activity. You need rest/rejuvenation and downtime to power your next day.

Cognitive Decline Prevention; Alzheimer's Disease Prevention; Total Health and Wellness approach