Category: Blog

Insights from East Cary Family Physicians

In this blog, we’re diving into one of the most prevalent health conditions worldwide: diabetes. With millions of individuals affected by this metabolic disorder, it’s crucial to understand its causes, symptoms, management, and prevention strategies. Whether you’re newly diagnosed, caring for someone with diabetes, or seeking to enhance your knowledge, this guide aims to provide valuable insights and practical tips.

What is Diabetes?

Diabetes is a chronic health condition characterized by high levels of sugar (glucose) in the blood. This occurs due to either insufficient production of insulin (a hormone that regulates blood sugar) by the pancreas or the body’s inability to effectively use insulin. There are primarily three types of diabetes:

1.) Type 1 Diabetes: Typically diagnosed in childhood or adolescence, type 1 diabetes occurs when the immune system attacks and destroys insulin-producing cells in the pancreas. Individuals with type 1 diabetes require lifelong insulin therapy.

2.) Type 2 Diabetes: This prevalent form of diabetes arises from insulin resistance or insufficient insulin production. Lifestyle factors like poor diet, sedentary habits, and genetic predispositions contribute significantly to its development. Type 2 diabetes is increasingly prevalent among younger populations, underscoring the urgency for preventive measures.

3.) Gestational Diabetes: Occurring during pregnancy, gestational diabetes results from hormonal shifts impairing insulin function. While it typically resolves postpartum, it raises the risk of type 2 diabetes in affected individuals later in life.

Symptoms of Diabetes:

The symptoms of diabetes can vary depending on its type and severity. Common signs and symptoms include:

• Polyuria (excessive urination)
• Polydipsia (excessive thirst)
• Unexplained weight loss (common in type 1 diabetes)
• Fatigue
• Blurred vision
• Delayed wound healing
• Peripheral neuropathy (tingling or numbness in extremities)

It’s important to note that some individuals with type 2 diabetes may not experience noticeable symptoms initially, which is why regular health check-ups and screenings are essential for early detection and management.

Managing Diabetes:

While diabetes is a serious condition, effective management can help individuals lead healthy, fulfilling lives. Here are key components of diabetes management:

• Blood Sugar Monitoring: Regular monitoring of blood sugar levels using a glucose meter helps individuals understand how their lifestyle choices, medication, and other factors affect their diabetes control.

• Healthy Eating: Adopting a balanced diet rich in whole foods, fiber, and lean proteins aids in glycemic control and supports overall health. Carbohydrate counting and portion control are integral components of meal planning. Limiting processed foods, sugary beverages, and excessive carbohydrates can help control diabetes.

• Regular Exercise: Engaging in regular exercise enhances insulin sensitivity, promotes weight management, and mitigates cardiovascular risks. Aim for at least 150 minutes of moderate-intensity exercise per week-a blend of aerobic, strength, and flexibility exercises to reap comprehensive health benefits.

• Medication: Some individuals with diabetes may require oral medications or insulin therapy to help manage their blood sugar levels. It’s important to take medications as prescribed and attend regular follow-up appointments with healthcare providers.

• Stress Management and Support: Stress can affect blood sugar levels, so finding healthy coping mechanisms such as mindfulness, meditation, or support groups can be beneficial for overall diabetes management.

Preventing Diabetes

While certain risk factors for diabetes, such as genetics and age, cannot be changed, there are steps individuals can take to reduce their risk of developing type 2 diabetes:

• Maintain a healthy weight through regular exercise and a balanced diet.
• Limit consumption of sugary beverages and processed foods.
• Quit smoking, as smoking increases the risk of developing type 2 diabetes and other health complications.
• Get regular check-ups and screenings to monitor blood sugar levels, especially if there’s a family history of diabetes.

Diabetes, with its far-reaching implications, demands a holistic and proactive approach to management and prevention. By unraveling its complexities and equipping individuals with actionable strategies, we strive to foster a community empowered to navigate the intricacies of diabetes with confidence and resilience.

At East Cary Family Physicians, we’re dedicated to providing comprehensive care and support to individuals living with diabetes. If you have any questions or concerns about diabetes management, don’t hesitate to reach out to our experienced healthcare team. Together, we can work towards optimal health and well-being for you and your loved ones.

As we embark on Glaucoma Awareness Month, East Cary Family Physicians is unwavering in our commitment to highlight the pivotal role of vision health, with a special emphasis on the early detection of glaucoma. Glaucoma, often referred to as the “silent thief of sight,” can lead to irreversible vision loss if left untreated. In this blog post, we’ll explore the importance of vision screenings, especially during Glaucoma Awareness Month, and how they play a crucial role in preserving your eyesight.

Glaucoma is a group of eye conditions that damage the optic nerve, often caused by elevated intraocular pressure. The tricky aspect of glaucoma is that it usually progresses gradually and without noticeable symptoms in its early stages. By the time individuals experience vision problems, significant damage may have already occurred. Regular vision screenings are essential to catch glaucoma early, allowing for timely intervention and the preservation of vision.

The Role of Vision Screenings:

Vision screenings serve as a proactive approach to maintaining eye health, aiming to identify reduced vision and detect eye conditions that may progress to loss of vision. If any concerns are identified, individuals are promptly referred to an ophthalmologist for a comprehensive eye examination. Early detection not only facilitates effective management but also significantly reduces the risk of vision loss.

Risk Factors for Glaucoma:

Certain factors increase the risk of developing glaucoma, making it crucial for individuals with these risk factors to prioritize regular vision screenings. These factors include:

Age: The risk of glaucoma increases with age, particularly after the age of 40.

Family history: If you have a close relative with glaucoma, you may have an increased risk.

Ethnicity: African Americans, Hispanics, and Asians are at a higher risk for certain types of glaucoma.

Medical conditions: Conditions such as diabetes, hypertension, and heart disease can increase the risk of glaucoma.

Comprehensive Eye Exams:

While vision screenings play a vital role in glaucoma detection, comprehensive eye exams are equally important. The only way to conclusively determine the presence of glaucoma is through a comprehensive dilated eye exam. This thorough examination involves eye care professionals using drops to dilate pupils, allowing for a detailed assessment of the optic nerve, intraocular pressure measurement, and visual field evaluation.

Lifestyle Strategies for Those Managing Glaucoma:

For those diagnosed with glaucoma, adopting a holistic approach to lifestyle changes can play a pivotal role in slowing or halting its progression, potentially preserving remaining vision. Consider the following steps:

Healthy Eating:

1. Integrate more eye-protective nutrients into your diet, such as vitamins A, C, and E, zinc, zeaxanthin, and lutein.
2. Prioritize a colorful array of fruits and leafy vegetables for their nutritional benefits.
3. Include nuts and seeds as excellent sources of vitamin E.
4. Incorporate fatty fish like sardines, salmon, and tuna for omega-3 fatty acids, known to alleviate dry eye symptoms and potentially reduce eye pressure.

Incorporate Physical Activity:

1. Engage in regular aerobic exercise, as studies suggest it can help lower intraocular pressure, improve blood flow to the retina, and benefit the optic nerve.
2. Consult with your primary care physician before starting a new workout routine, ensuring it aligns with your specific health needs.

Avoid Smoking:

1. If you smoke, quitting is essential, as smoking with glaucoma increases the risk of elevated eye pressure.
2. Seek guidance from your primary care physician for support or medications to aid in the quitting process.

In honor of Glaucoma Awareness Month, East Cary Family Physicians urges our community to prioritize vision health. Scheduling a vision screening or a comprehensive eye exam is an essential step toward early detection of glaucoma, refractive errors, and overall visual health. By taking these proactive measures, both in early detection and lifestyle adjustments, you play a crucial role in preserving your eyesight and overall well-being.

At East Cary Family Physicians, our physicians are dedicated to supporting you on your journey to optimal health, and vision screenings are just one of the many ways we strive to provide comprehensive care for you and your family. Your eyes are indeed a precious gift—let’s collaboratively work to protect them for a brighter, clearer future.

Men often exhibit a certain stoicism when it comes to their health, occasionally avoiding necessary check-ups and overlooking early warning signs. This phenomenon often leads to delayed diagnoses and missed opportunities for early intervention. Prostate cancer, a formidable adversary that affects one in every eight men during their lifetime, serves as a poignant reminder of the necessity for proactive healthcare practices.

As the second most common cancer among men, it’s crucial to be informed about the risks, symptoms, and prevention measures. At East Cary Family Physicians, we believe that awareness is the first step in managing your health effectively. In this blog, we’ll delve into the basics of prostate cancer, from understanding the risks to exploring preventive strategies.

Understanding the Prostate: The prostate is a small gland located below the bladder in men. It’s responsible for producing seminal fluid, which nourishes and transports sperm. Prostate cancer occurs when the cells in the prostate gland start to grow uncontrollably, leading to the formation of tumors.

Symptoms: Prostate cancer often develops slowly, and in its early stages, may not exhibit any noticeable symptoms. However, as the cancer advances, it can lead to:

1. Urinary Problems: Difficulty in urination, frequent urination, weak urine flow, or pain while urinating.
2. Blood in Urine or Semen: Unexplained blood in the urine or semen can be an alarming sign.
3. Discomfort in Pelvic Area: Persistent pain or discomfort in the pelvis, lower back, or upper thighs.
4. Erectile Dysfunction: Difficulties in achieving or maintaining an erection.

Risk Factors: Various factors can increase the risk of developing prostate cancer, including:

1. Age: Prostate cancer is rare in men under 40 but becomes more common as they age. Men above 50 are at higher risk.
2. Family History: A family history of prostate cancer can significantly increase your risk. If a close relative has had prostate cancer, your risk is higher.
3. Race/Ethnicity: African American men are at a higher risk of developing prostate cancer, and they are more likely to experience aggressive forms of the disease.
4. Diet: High consumption of red meat and high-fat dairy products and a diet low in fruits and vegetables may increase your risk.

Prevention and Early Detection: Preventing prostate cancer begins with a proactive approach to your health. Here are some steps you can take:

1. Healthy Diet: Incorporate a diet rich in fruits, vegetables, and whole grains while reducing red meat and high-fat dairy products.
2. Regular Exercise: Engage in physical activity to maintain a healthy weight and overall well-being.
3. Screening: Regular screenings, such as a prostate-specific antigen (PSA) blood test and a digital rectal exam (DRE), can aid in early detection.
4. Know Your Risk: Understanding your family history and risk factors can help you and your healthcare provider make informed decisions about screening and prevention.
5. Consult Your Healthcare Provider: Discuss your risk factors with your doctor to determine the best screening schedule for you.

Prostate cancer is a significant health concern for men, demanding heightened awareness and proactive engagement. By staying informed about risk factors, recognizing subtle symptoms, and embracing preventive measures, men can seize control of their well-being.  Timely detection and medical intervention can markedly influence the outcome. At East Cary Family Physicians, we emphasize the significance of regular health check-ups and candid dialogues with healthcare providers. Your health is our foremost concern, and we are dedicated to supporting your journey toward a healthy, cancer-free life. The moment has arrived to set aside excuses and prioritize your health with unwavering commitment.

Breast Cancer Awareness Month, celebrated every October, serves as a reminder of the significance of early detection, prevention, and support for those affected by breast cancer. At East Cary Family Physicians, we believe that knowledge is power. In this blog, we’ll explore the importance of Breast Cancer Awareness Month, focusing on early detection, prevention, and the vital role of regular screenings in women’s healthcare.

According to the American Cancer Society (ACS), breast cancer is the most common form of cancer in American women, except for skin cancers. The average risk of a woman in the U.S. developing breast cancer sometime in her life is about 12%, or a 1 in 8 chance. While it primarily affects women, men can also develop this disease. It’s crucial to recognize the prevalence of breast cancer to underscore the importance of awareness and education. By understanding its prevalence, we can better appreciate why the emphasis on awareness and prevention is so vital.

Understanding Signs and Symptoms: Breast cancer can manifest in various ways. Every woman should know how her breasts normally look and feel so she can recognize any changes that may occur. While knowing what to look for is important, it’s equally vital to get regular mammograms and clinical breast exams, as these tests can help detect breast cancer before symptoms appear. Signs of breast cancer may include:

• Lump in the breast or underarm (armpit)
• Swelling or thickening of all or part of the breast
• Dimpling or skin irritation of breast skin
• Localized, persistent breast pain
• Redness, scaliness, or thickening of the nipple or breast skin
• Nipple discharge (other than breast milk)
• Any change in the size or shape of the breast

Know Your Risk Factors: Risk factors for breast cancer can vary from person to person & understanding your personal risk factors for breast cancer is crucial. By identifying these factors, you can take proactive steps to reduce your risk. Some common factors that may increase the risk of developing breast cancer include:

• Gender: Breast cancer is much more common in women than in men. While men can get breast cancer, it is about 100 times more common in women.
• Age: The risk of breast cancer increases with age. Most breast cancers are diagnosed in women over the age of 50.
• Family History: A family history of breast cancer, especially in close relatives like a mother, sister, or daughter, can increase the risk. If multiple family members have had breast or ovarian cancer, or if it occurred at a young age, this risk is even higher.
• Inherited Gene Mutations: Certain genetic mutations, such as BRCA1 and BRCA2, significantly increase the risk of breast cancer. Genetic counseling and testing can help individuals understand their risk.
• Personal History: If you’ve had breast cancer in one breast, you are at an increased risk of developing it in the other breast or in a different area of the same breast.
• Breast Density: Women with denser breast tissue have a higher risk. Dense breasts can make it more challenging to detect tumors on mammograms.
• Hormone Replacement Therapy (HRT): Long-term use of hormone replacement therapy that combines estrogen and progestin can slightly increase the risk. It’s important to discuss the benefits and risks of HRT with your doctor.
• Early Menstruation and Late Menopause: Women who started menstruating before the age of 12 or went through menopause after the age of 55 are at a slightly higher risk.
• Radiation Exposure: Previous radiation treatment to the chest, such as for Hodgkin lymphoma, can increase the risk of breast cancer.
• Diet and Lifestyle Factors: Obesity, a diet high in saturated fats, alcohol consumption, and a sedentary lifestyle may contribute to an increased risk.
• Reproductive Factors: Women who have not had children or had their first child after the age of 30 may have a slightly higher risk.

Early Detection and Prevention: Early detection is often considered the best defense against breast cancer. By combining these early detection methods with a healthy lifestyle, which includes regular exercise, a balanced diet, limiting alcohol consumption, and avoiding smoking, individuals can take proactive steps in their breast health journey.

• Breast Self-Exams: Regular breast self-exams are a crucial first step in early detection. We encourage all our patients to perform monthly self-exams. Knowing how your breasts normally look and feel can help you recognize any changes that may occur.
• Clinical Breast Exams: Scheduling regular clinical breast exams is another essential component of early detection. These exams, performed by healthcare professionals, can help identify any concerning developments.
• Mammograms: Mammograms are the gold standard in breast cancer screening. They are pivotal in detecting breast cancer in its early, most treatable stages. Our clinic strongly recommends annual mammograms for women aged 40 and above. However, if you have a family history of breast cancer or other risk factors, it’s advisable to consider mammograms earlier.

Breast Cancer Awareness Month is more than just a sea of pink. It’s a time to equip ourselves with the knowledge needed for breast health. Breast Cancer Awareness Month reminds us of the importance of early detection, prevention, and support for those affected by this disease. By understanding the significance of this month, we empower ourselves and our loved ones to take control of our breast health.

At East Cary Family Physicians, we’re here to support your breast health journey. Your well-being is our top priority, and our team is ready to provide guidance, screenings, and care throughout the year, not just during Breast Cancer Awareness Month. Together, we can work toward a world with increased breast cancer awareness, early detection, and improved outcomes.

As the leaves begin to change and the air takes on a crisper note, fall arrives with its unique set of health considerations. Amidst the familiar rituals of pumpkin spice and cozy sweaters, the fall season also marks the resurgence of respiratory threats. In this blog, East Cary Family Physicians explores the critical importance of fall shots, focusing on Respiratory Syncytial Virus (RSV), COVID-19, and the seasonal flu. Let’s delve into why fall is the perfect time to prioritize these vaccines and understand how they can safeguard your family’s health.

RSV: A Lesser-Known Respiratory Threat

Respiratory Syncytial Virus (RSV) may not be as familiar as the flu, but it poses a significant risk, especially to specific demographics, including older adults, immunocompromised individuals, and young children. RSV can cause severe respiratory illness, making vaccination an essential preventive measure.

Exciting advancements have been made in RSV prevention:

• Two vaccines, Abrysvo (Pfizer) and Arexvy (GSK), are now available for adults aged 60 and older.
• The Centers for Disease Control and Prevention (CDC) recently recommended Abrysvo for pregnant women, offering protection to infants from this virus. Administered during the last weeks of pregnancy, this vaccine can reduce the risk of severe RSV illness in infants up to 6 months old.
• Additionally, the CDC recommends Beyfortus, a monoclonal antibody, to safeguard infants less than 8 months old and those aged 8 to 19 months if they are at risk of severe illness.

COVID: Staying Vigilant in Fall

COVID remains a concern, even as we transition into fall. It’s imperative for everyone aged 6 months and older to consider receiving updated COVID boosters, recently approved for emergency use by the FDA. Children and adults aged 5 and older are eligible for one dose of an updated mRNA vaccine, regardless of prior vaccination, if it has been at least two months since their last COVID vaccine.

Seasonal Flu: The Uninvited Guest of Fall

Let’s not forget the seasonal flu, a regular visitor in the fall and winter months. It’s essential to receive your flu shot, which is recommended for everyone aged 6 months and older. The flu vaccine helps reduce the risk of flu infection and its potentially severe complications.

Why Fall Shots Matter:

Changing Weather and Immunity: The fall season brings temperature variations, and our immune systems can be more susceptible to respiratory infections. Fall shots help bolster your body’s defenses against these seasonal threats.

Indoor Gatherings: As outdoor activities decrease, we tend to spend more time indoors. This close proximity can facilitate the spread of respiratory viruses, making vaccination even more crucial.

Protecting Vulnerable Populations: Fall shots are especially vital for older adults, pregnant women, young children, and those with compromised immune systems who are at higher risk of severe illness from these viruses.

Fall is a season of transition, and safeguarding your family’s health should be a top priority. Beyond the beauty of changing leaves and autumnal flavors, it’s essential to stay vigilant against respiratory illnesses like RSV, COVID-19, and the flu. East Cary Family Physicians, with dedicated providers like DR. GUNJAN NIGAM, MD and Anna Brey, PA-C, is here to guide you through this seasonal journey, offering comprehensive care and vaccination recommendations tailored to your family’s needs.

By proactively getting vaccinated against these viruses and adhering to recommended preventive measures, you can enjoy the wonders of fall while keeping your loved ones safe and healthy. Fall shots are your shield in this season of change, providing peace of mind as you embrace all that autumn has to offer.

Stay safe, stay healthy, and enjoy the vibrant colors and crisp air that autumn has to offer!

Participation in sports and physical activities offers numerous benefits, from improved cardiovascular health to enhanced mental well-being. To ensure a safe and healthy experience, it’s crucial to prioritize sports physicals for athletes of all ages. As your trusted family physicians, we understand the significance of ensuring your child’s health and safety before they dive into the world of school sports and physical activities. In this blog, we’ll explore the vital role of sports physicals in preparing your young athletes for a successful and injury-free school year.

The Role of Sports Physicals:

Sports physicals, also known as pre-participation physical examinations (PPE), are comprehensive assessments aimed at evaluating your child’s physical health and fitness before they engage in organized sports and physical activities. These examinations provide a thorough understanding of your child’s overall well-being and help identify any underlying medical conditions that could impact their performance or safety on the field.

Key Components of a Sports Physical:

Medical History Review: Our experienced family physicians will discuss your child’s medical history, including any previous injuries, allergies, chronic conditions, and family medical history.

Physical Examination: A thorough physical examination will be conducted to assess vital signs, cardiovascular health, musculoskeletal strength, flexibility, and other relevant factors.

Vaccination Status: Ensuring your child’s vaccinations are up to date is essential for safeguarding their health and the health of their teammates against preventable diseases that can spread in group sports settings.
Discussion of Lifestyle Factors: We’ll discuss nutrition, hydration, sleep patterns, and any habits that may impact the child’s performance or health. We’ll provide guidance to optimize your child’s performance and recovery during sports activities.

Benefits of Sports Physicals:

Early Detection of Health Issues: Regular sports physicals can identify underlying health concerns, such as heart conditions or respiratory issues, which might otherwise go unnoticed.

Injury Prevention: Evaluating an athlete’s physical condition helps prevent potential injuries by addressing muscle imbalances, flexibility issues, and other factors that could increase injury risk.

Customized Guidance: Based on the assessment, we can offer tailored advice on training, conditioning, and injury prevention strategies that align with your child’s unique needs and goals.

Clearance for Safe Participation: A sports physical ensures that your child is physically fit to participate in specific sports, reducing the risk of complications during training and competition and promoting a safer and more enjoyable experience.

At East Cary Family Physicians, we’re committed to providing comprehensive care that supports your child’s overall well-being. Our comprehensive sports physicals are designed to provide a solid foundation for a safe and rewarding athletic journey. By detecting potential health issues, preventing injuries, and offering personalized guidance, we aim to empower your child to to perform at their best while maintaining optimal health. Schedule a sports physical appointment with us today and set your family’s athletes on the path to success and well-being.

Just because Summer is winding down and coming to an end, it doesn’t mean that you can stop worrying about sun safety! The sun is more dangerous than many of us realize, and can even do harm when we don’t feel the weather being hot. Because of this, we should take the necessary steps to stay safe when we are having fun. 

How is the sun dangerous?

Though the sun gives us Vitamin D, it also emits harmful UV rays. These rays can increase the signs of aging with wrinkles and unevenness, burn your skin and cause painful immediate symptoms, or harm the eyes and worsen your vision over time.

The UV index is an index that standardizes how much UV is being emitted on a particular day. A low UV index of 1 or 2 is considered completely safe. A UV index of 3, 4, or 5, is considered moderate, where some damage may begin to occur. A UV index of 6 or 7 are high and 8, 9, or 10 are very high. If possible, you should avoid going outside on these days or take severe precautions. If the UV index is 11 or higher, this is considered extreme and should be avoided at all costs.

What should I do to stay safe?

The safest thing to do on days with a higher UV index is to avoid being in the sun, at all. However, we know that this is not always practical. It’s not always fully effective either, because you can still get burned through a window! If you are going outside, bringing a thin fabric to cover the skin can keep that skin from getting burned. A brimmed hat to provide shade can also keep you cooler on a hot day.

As well as this, you must remember the importance of sunblock. SPF 30 or higher is necessary to keep you safe. It is also important to choose your sunblock based on the conditions. Some sunblocks may not hold up to moisture or friction, so these are important to note when choosing your brand. You cannot just put on sunblock before a day in the sun and consider yourself safe, either. It is important to reapply sunblock as per package instructions, or every couple of hours. 

Sunglasses are the last and most stylish step to staying safe in the sun. It may be surprising to hear, but many people, especially children, do not know about the dangers of the sun on their eyes. Some kids stare into the sun until they’re in pain, so make sure to have that conversation with your kids. Sunglasses can prevent UV rays from getting into your eyes, but not all sunglasses are built the same. When buying your sunglasses, look for the “Polarized” label to ensure that you are getting something of high quality that can protect you.

Blood pressure is a vital indicator of health, seeing that it is directly linked to the force and rate of the heartbeat. There is a strong correlation between high blood pressure and an increased likelihood in many detrimental health effects, such as stroke, heart attack, and diabetes. Blood pressure can be an indicator of overall health and a healthy blood pressure is important in order to maintain one’s overall health. However, high blood pressure is treatable and preventable. If you have high blood pressure, it is not too late to take control of your health.

If you are suffering from high blood pressure, the first step on your health journey is to learn about your ailment. Being educated on a healthy lifestyle and how to control one’s blood pressure is important so that you can understand the steps you can take to better your health. We have compiled a list of the most common and effective ways to manage high blood pressure without invasive treatments:

• Avoid alcohol and smoking: Smoking is detrimental to many aspects of your health. Cigarettes not only contain over 70 known carcinogens, but nicotine also acts as an adrenergic agonist, meaning that it can mimic parts of the sympathetic nervous system that increase things like blood pressure in the body. Alcohol also has many detrimental health effects, and even consuming excess amounts of alcohol in one sitting can temporarily increase blood pressure. Binge drinking and consistent routine drinking can also result in long term side effects. If you have issues with blood pressure and also alcohol or smoking, that may be the cause of your high blood pressure and it would be of value to you to manage your consumption of tobacco and alcohol.

• Manage Stress: Though there is no proven causational link between stress and high blood pressure, stress hormones in excessive quantities can be damaging to your health. It is important for your overall health to understand your stress and know how to control it. One way to control and manage stress is exercise. Routine exercise not only helps to manage stress, but also has other health benefits, like improved mood and sleep. Meditation, deep breathing exercises, yoga, and massages are other ways to manage one’s stress. 

• Eat healthy: Foods that are high in sodium, fats, and sugars can be damaging to your health. A healthy diet is essential for maintaining an overall healthy body, but it is also specifically beneficial for controlling blood pressure. A healthy diet that is high in vitamins, nutrients, and variety, while low in added sodium and overly processed foods is key to lowering or managing blood pressure. A healthy diet also reduces the probability of diabetes, heart disease, and more.

We are often informed about the importance of physical health, via exercising, physical check ups, or eating healthy, but it is important that mental health does not get overlooked. To be an overall healthy person, one must pay attention both to physical and mental health. Mental health is something that everyone should be aware of, and many struggle with their mental health. Whether you are a parent or friend of someone struggling with mental health issues or are impacted yourself, it is something that everyone can benefit from learning about.

Taking control of your mental health can be beneficial in enhancing your overall health, mood, and wellbeing. It’s important to feel your best, not only physically but also mentally. There are many ways to take and maintain control over your mental health, but we have compiled a list of some effective proven methods that you may be able to benefit from:

• Exercise: Exercise can help relieve the symptoms of depression and anxiety by releasing endorphins in the body. These endorphins and other linked hormones in the brain can improve your mood. Serotonin and dopamine are among these linked hormones that can improve your disposition, help you to feel more at ease, and more. Routine exercise can also improve one’s physical health and sense of self- esteem.

• Eat Healthy: Eating a diet of well-balanced nutrients and vitamins can be good for both your physical and mental health. A diet high in “brain foods” like nuts, leafy greens, fruits, vegetables, lentils, and food high in omega-3’s can improve the symptoms of depression and anxiety. It’s also important to note that a healthy mind comes from a healthy body. 

• Meditate: Meditation, yoga, breathing exercises, and other similar acts can help to ease tension and stress. Engaging in other calming mentally productive activities, like going on walks, laying in the grass, or whatever you may enjoy can also give you similar benefits. Taking a moment to focus on your mind and destress every now and then can be very beneficial in the long term and especially useful in managing stress.

• Consider Therapy: Though we have provided a few ways to take control of your own mental health, it can often be helpful and productive to seek help externally. Therapy can help you share and diagnose problems that may be impacting your mental health. It can also help you to learn more about yourself from a professional.