Depression: 6 Healthy lifestyle habits to help you feel better

Uterine fibroids (UFs) are the most common benign tumors found in women of reproductive age, with a disproportionate impact on women of color. These disparities are believed to be combined with environmental, genetic, and socio-economic factors.

 Some of the lifestyle changes that can help prevent or reduce the development of uterine fibroids are;

1. Decreasing Alcohol consumption: It’s advised that women decrease their alcohol consumption to reduce the risk of developing uterine fibroids (UFs). Studies have reported an association between alcohol intake and an increased likelihood of UFs (Somayeh Vafaei et al., 2024). Studies believe that alcohol may alter hormone levels and disrupt hormonal balance, contributing to the formation of UFs. It is advisable to consult with a healthcare professional for personalized advice based on unique health occurrences. By being mindful of alcohol consumption and adhering to recommended limits, proactive steps can be taken to lower the risk of UFs.
2. Engage in at least four hours of vigorous physical activity per week: Research has found a significant association between an increased BMI and the risk of UFs. Obesity is believed to be a contributing factor to UF. Studies believe that women who engage in at least four hours of vigorous physical activity per week are more likely to encounter a decrease in the risk factors of UFs.
3. Consuming more fruits, Vegetables, and dietary fibers:  High intake of processed and refined foods, unhealthy fats, and sugary drinks, and low consumption of fruits, vegetables, and fiber-rich foods may contribute to hormonal imbalances, inflammation, and oxidative stress, thereby encouraging the growth of UFs as indicated in the research. Additionally, a lack of fruits, vegetables, and fiber-rich foods has been reported to be associated with an elevated risk of UFs. Fruits, vegetables, and fiber-rich food are excellent sources of antioxidants, vitamins, and minerals that help combat oxidative stress and inflammation (Somayeh Vafaei et al., 2024). Specifically, Dietary fiber has been indicated to have protective impacts against UFs by supporting hormonal balance and improving regular bowel movements. Hence, adopting a healthy and balanced diet with whole grains, fruits, vegetables, lean proteins, and healthy fats is essential.
4. Managing stress:  Studies have found that chronic psychological stress could increase the risk of uterine fibroids and indicated a significant link between chronic psychological stress and an elevated risk of UFs, predominantly among non-Hispanic Black women (Somayeh Vafaei et al., 2024). Eating healthy, exercising regularly, getting enough sleep, relaxing, connecting with friends and family, and practicing mindfulness are some ways to manage stress. https://doi.org/10.3390/nu16060807

According to Justice.gov, Domestic violence refers to a pattern of abusive behavior in which one partner uses the other as a means of gaining or retaining control over another intimate partner. Intimate partner relationships can involve physical, sexual, emotional, financial, psychological, or technological abuse of another person, as well as threats of abuse or other coercive behaviors. And it encompasses any actions that cause fear, terror, intimidation, isolation, coercion, threats, harm, injure, or wound someone.

Ways domestic violence impacts health and wellbeing

1. Effects on Reproductive Health: Domestic violence can harm reproductive health, increasing the risk of gynecological issues, STIs, and unplanned pregnancies. An abusive partner’s control may also impair access to reproductive healthcare.
2. Mental Health Concerns: Mental health conditions like anxiety, depression, post-traumatic stress disorder (PTSD), and suicidal thoughts are closely linked to domestic violence. Emotional abuse and ongoing fear can have a lasting impact on mental health.
3. Physical Injuries: Domestic abuse victims frequently sustain physical wounds, such as cuts and bruises, as well as more severe trauma, like broken bones or head injuries. These wounds might need medical attention and have immediate health effects.
4. Seclusion and Social Disengagement: Isolation strategies are frequently used in domestic violence, which reduces a victim’s social network. Social disengagement can worsen mental health conditions and cause feelings of loneliness.
5. Substance Abuse: Substance abuse is a coping strategy used by victims of domestic violence to dull their pain or cope with stress. Substance use disorders may result from this, further jeopardizing general health.
6. Sleep disturbances: Living in an abusive environment can cause stress and fear, which can lead to sleep disturbances such as nightmares and insomnia. A further factor in both physical and mental health issues is inadequate sleep.
7. Identity and Self-Esteem Problems: One’s sense of self-worth and self-esteem can be undermined by verbal and emotional abuse. Negative messages may be internalized by victims, which can cause long-term identity problems and make it difficult for them to build healthy relationships.

Seeking resources and support is essential for victims of domestic abuse to address the psychological and physical effects. To lessen the negative impact of domestic abuse on one’s health and to encourage recovery, professional assistance such as legal support and medical attention counseling—can be extremely helpful. It’s critical to get in touch with a local domestic violence hotline or support group if you or someone you know is a victim of domestic abuse.

For information to the domestic violence hotline, follow the link .https://www.justice.gov/ovw/domestic-violence

Stages of Marital Burnout

According to Jafari et al. (2021), Marital Burnout is the term used to describe the excruciating state of emotional, physical, and psychological tiredness that couples experience when they realize that, despite their best efforts, a relationship cannot and will not provide their life’s purpose. It causes many issues for the couple’s children and other family members and ultimately results in both emotional and formal divorce among couples. They will eventually weaken a couple’s love and bond, result in mental health issues, and pave the way for both emotional and formal divorce. The degree of marital Burnout is determined by how well the couple’s beliefs and reality align. It arises from a disparity between the expectations held by the couple and the actual reality they encounter. The incidence of marital Burnout appears to be higher among women than men, as indicated by studies. This phenomenon has been linked to severe consequences, potentially contributing to similar issues in the offspring of these women. The elevated risk in women can be attributed to the heightened stress they experience due to the multitude of responsibilities they bear, encompassing child-rearing, domestic tasks, and employment both within and outside the home. Consequently, women find themselves more susceptible to the challenges of marital Burnout.

Three stages of marital burnout.

Physical Burnout: Symptoms of physical Burnout include exhaustion, fatigue, persistent headaches, stomach

discomfort, irregular sleep patterns, appetite loss, and overindulging.

Emotional Burnout: Refers to a variety of emotions, including anger, dissatisfaction, melancholy, frustration,

emptiness, lack of motivation, feeling stuck, ridiculousness, emotional upheaval, and even suicidal thoughts.

Psychological Burnout: This describes low self-esteem, a negative mindset toward your partner, feelings of

hopelessness and annoyance with them, and your shortcomings.

Reference

Jafari, A., Alami, A., Charoghchian, E., Delshad Noghabi, A., & Nejatian, M. (2021). The impact of effective communication skills training on the status of marital burnout among married women. BMC Women’s Health, 21(1). https://doi.org/10.1186/s12905-021-01372-8

Postpartum depression (PPD) is characterized by a major depressive episode that begins within four to six weeks following delivery, as per international diagnostic criteria. Recurrence rates for PPD are high, with 40% of affected women experiencing depression again in their lifetime and nearly 50% facing another episode in subsequent pregnancies (Tebeka et al., 2021). Symptoms of PPD encompass fatigue, irritability, anxiety, lack of pleasure, feelings of helplessness, sleep and appetite disturbances, indifference towards life events, low self-esteem, and feelings of incompetence as a parent, among others. PPD is considered a multifactorial condition influenced by both environmental and genetic risk factors for depression.

Risk factors for PPD, as outlined by Shakeel et al. (2018), include:

• Previous depression.
• Adverse life events.
• Lack of social support.
• Socioeconomic position.
• Personal and family psychiatry history.
• Stressful experiences (such as trauma).
• Specific pregnancy-related factors.
• Intimate partner violence (IPV) occurring close to or during pregnancy also elevates the risk of postpartum depression.

The impacts of PPD are significant and extend beyond the affected individual. They include poor attachment between the mother and newborn, potential stunted growth and low weight in the child, disrupted breastfeeding, and adverse effects on the infant’s cognitive, emotional, and social development. There is also an increased risk for psychiatric disorders in the child during infancy, childhood, adolescence, and adulthood. Women of color and those with lower incomes are more likely to suffer from postpartum depression and may face barriers to accessing treatment (Gopalan et al., 202).

According to Rupanagunta et al. (2023), women experiencing PPD often undergo a four-stage process in an attempt to regain control:

1. In the initial stage, mothers grapple with intense worries, persistent obsessive thoughts, and difficulties focusing.
2. In the second stage, women feel a sense of loss of their “regular selves,” describing a robotic feeling while caring for their infants. Withdrawal may occur, and thoughts of self-harm or suicide may surface.
3. The third stage involves women planning strategies to overcome PPD, such as seeking help from healthcare providers, engaging in prayer, or finding comfort in support groups.
4. In the final stage, women gradually regain control of their thoughts and feelings as despair lifts.

References

Tebeka, S., Le Strat, Y., De Premorel Higgons, A., Benachi, A., Dommergues, M., Kayem, G., Lepercq, J., Luton, D., Mandelbrot, L., Ville, Y., Ramoz, N., Tezenas du Montcel, S., Bertin, E., Bourneuf, C., Colombe, J., Couppa, L., Dommergue, M., Dubertret, C., Georges, F., & Hebbache, C. (2021). Prevalence and incidence of postpartum depression and environmental factors: The IGEDEPP cohort. Journal of Psychiatric Research, 138, 366–374. https://doi.org/10.1016/j.jpsychires.2021.04.004

Shakeel, N., Sletner, L., Falk, R. S., Slinning, K., Martinsen, E. W., Jenum, A. K., & Eberhard-Gran, M. (2018). Prevalence of postpartum depressive symptoms in a multiethnic population and the role of ethnicity and integration. Journal of Affective Disorders, 241, 49–58. https://doi.org/10.1016/j.jad.2018.07.056

Gopalan, P., Spada, M. L., Shenai, N., Brockman, I., Keil, M., Livingston, S., Moses-Kolko, E., Nichols, N., O’Toole, K., Quinn, B., & Glance, J. B. (2022). Postpartum Depression—Identifying Risk and Access to Intervention. Current Psychiatry Reports, 24(12). https://doi.org/10.1007/s11920-022-01392-7

 Rupanagunta, G. P., Nandave, M., Rawat, D., Upadhyay, J., Rashid, S., & Ansari, M. N. (2023). Postpartum depression: aetiology, pathogenesis and the role of nutrients and dietary supplements in prevention and management. Saudi Pharmaceutical Journal: SPJ: The Official Publication of the Saudi Pharmaceutical Society, 31(7), 1274–1293. https://doi.org/10.1016/j.jsps.2023.05.008

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Developing new, healthier habits could shield you against life-threatening conditions like diabetes and obesity. Creating new routines that include regular exercise and a healthy diet may also help you lose weight and feel more energized. Here are six strategies to maintain good physical and mental well-being.

1. Make regular exercise a part of your daily routine.: Regular exercise depends on maintaining a healthy weight, building stronger bones and muscles, and enhancing cardiovascular health. On most days of the week, try to get at least 30 minutes of moderate-intensity exercise. Look for things to do that you enjoy, like biking, swimming, dancing, walking, and running.
2. Seek routine medical examinations: See your doctor regularly to ensure preventive care and early detection of potential health issues. Make regular check-up appointments with your physician and abide by their recommendation regarding tests and screenings.
3. Make getting enough sleep a priority: Your body needs rest to rejuvenate and heal. Aim for 7 to 8 hours of sound sleep every night. Make a soothing bedtime ritual, stick to a regular sleep schedule, and abstain from caffeine and screen time right before bed.
4. Manage stress effectively: Your physical and mental health may suffer if you experience persistent stress. Try healthy stress-reduction strategies, like working out, practicing relaxation, or going outside. Consider getting professional assistance if you’re struggling to manage your stress alone.
5. Establish a Support Network: Tell your loved ones, a support group, or friends about your health objectives. Support networks can offer accountability, inspiration, and encouragement. Look for a friend or workout partner who shares your health objectives to foster connections and increase the enjoyment of activities.
6. Prioritize a wholesome diet: Achieve this by managing a healthy weight, enhancing your immune system, and relying on a well-balanced, nutrient-rich diet to supply your body with the essential nutrients needed for optimal functioning.

Limit processed foods, sugar-filled beverages, and high amounts of unhealthy and saturated fats. Instead, concentrate on eating abundant fruits, vegetables, and whole grains.

According to Jafari et al. (2021), marital Burnout refers to the distressing state of emotional, physical, and psychological exhaustion experienced by couple when they realize that, despite their sincere efforts, their relationship cannot fulfill their life’s purpose. This condition poses numerous challenges for the couple’s children and other family members. Over time, it erodes the love and connection between partners, gives rise to mental health issues, and sets the stage for both emotional and formal divorce. The extent of marital Burnout is influenced by the alignment between the couple’s expectations and the reality of their relationship. This phenomenon arises from a discrepancy between the expectations harbored by the couple. Studies suggest that the prevalence of marital Burnout tends to be higher among women than men. This disparity has been associated with significant repercussions, potentially affecting the well-being of the offspring of these women. The increased risk for women can be attributed to the heightened stress they endure, stemming from the numerous responsibilities they shoulder, including childcare, household duties, and employment both within and outside the home. As a result, women find themselves more vulnerable to the challenges posed by marital Burnout. In relationships where issues and conflicts persist, couples often display negative communication behaviors, with a deficiency in positive communication.

The Phases of Marital Burnout Include:

1. Exhaustion, fatigue, persistent headaches, stomach discomfort, irregular sleep patterns, loss of appetite, and overindulgence characterize Physical Burnout.
2. Emotional Burnout: Encompasses a range of emotions such as anger, dissatisfaction, melancholy, frustration, emptiness, lack of motivation, feeling stuck, absurdity, emotional turmoil, and even suicidal thoughts.
3. Psychological Burnout: Involves manifestations like low self-esteem, a negative mindset toward one’s partner, feelings of hopelessness and irritation with them, and an awareness of personal shortcomings.

Reference

Jafari, A., Alami, A., Charoghchian, E., Delshad Noghabi, A., & Nejatian, M. (2021). The impact of effective communication skills training on the status of marital burnout among married women. BMC Women’s Health, 21(1). https://doi.org/10.1186/s12905-021-01372-8

Inadequate exercise or physical activity can contribute to the prevalence of non-communicable diseases. Given that non-communicable diseases account for over 80% of deaths in some nations, they are regarded as “the number one killer” globally. Physical exercise is any movement that requires energy, like housework, manual labor, walking, or manual labor. Exercise, on the other hand, is a regimen of physical activity that is organized and planned to enhance physical fitness.

Evidenced-based benefits.

1. Physical Health: Research reported that 150 min of moderate-intensity or 75 min of vigorous-intensity physical activity led to a 14% risk reduction in all-cause mortality in patients with cardiovascular disease. In healthy adults, the risk decreased by 7%. Regular exercise has been shown in numerous studies to be beneficial in lowering the risk of cardiovascular disease as well as improving the health of patients with a variety of other conditions, such as certain cancers. stroke, type 2 diabetes, age-related sarcopenia, obesity, and multiple sclerosis.
2. Mental Health: Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Also, engaging in physical exercise for 14 weeks can considerably improve mental symptoms, reduce anxiety and somatization, lessen obsessive-compulsive symptoms, and lift depressed moods.
3. Quality Sleep: Study indicated that quality of sleep was positively impacted by exercise. Additionally, insomnia was somewhat alleviated following the exercise intervention. For instance, studies reveal that first-year students who exercise more get better sleep than those who exercise less during the night.

Evidenced-based research recommended the following:

1. Adults should aim for more than 300 minutes of moderate-intensity aerobic physical activity, 150 minutes of vigorous-intensity aerobic physical activity spread out over the week, or an equivalent mix of moderate-intensity and vigorous-intensity aerobic physical activity.
2. Engage in moderate-to-intense muscle-strengthening activities that target all major muscle groups two or more days a week.
3. Adults 65 and older engage in multicomponent physical activity that involves functional balance and strength training at a moderate or higher intensity for at least three days a week in addition to aerobic exercises. https://doi.org/10.1080/1750984x.2023.2266823 https://doi.org/10.1016/j.jshs.2022.10.003 https://doi.org/10.33423/jhetp.v22i14.5530 https://doi.org/10.3389/fpsyt.2021.664499