Happy March!
Does your physical health affect your mental health or does your mental health affect your physical health?
Health and Mental Wellness 101


Clinical
Recent research has demonstrated that mental and physical health is fundamentally linked. The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” That in fact, “there is no health without mental health.” Poor physical health conditions can lead to an increased risk of poor mental health problems, and vice versa. Statistics show that depression is linked to heart disease, high stress levels and other physical illness. It is important that we first understand the connection between our mind and body so that we can improve our total health and mental wellness.

Tips for a Healthy Wellness:
Daily exercise - this could be as simple as taking a 10 minute walk or kickboxing
Eat a balanced healthy diet - to include water, vegetables, and fruits
Schedule social activities for relaxation or fun, depends what you need


Remember it is all about Self-Care!


Self-Care Ideas for the Mind:
  • Start a compliments file. Document the great things people say about you
  • Daily affirmations. These are words you choose to empower yourself, eliminate negative thoughts, and attract a desired outcome. Example: “I Am Enough.” For more affirmations, Here are some great ones or make up your own and write on your mirror or make it a wallpaper for your phone. https://tinyurl.com/y7xunow3
  • Go cloud-watching. Lie on your back, relax, and watch the sky.
  • Goof around for a bit. Schedule in 5 minutes of “play”, several times throughout your day.
  • Unplug for an hour. Switch everything to airplane mode and free yourself from the constant bings of social media and email.

Self-Care Ideas for the Body:
  • Get down and boogie. Put on your favorite upbeat record and shake your booty.
  • Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
  • Have a good laugh. Read a couple of comic strips that you enjoy. (For inspiration, try Calvin and Hobbes or Dilbert)
  • Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation.

If you are experiencing any negative mental health conditions, we encourage you to reach out to us today.


Early Childhood
In order to support normal growth and development during early childhood, balanced nutrition is a key component. When children eat unhealthy foods that lack the vitamins and nutrients they need, behavioral problems can begin to surface. Among the most common of these are attention deficit hyperactive disorder, irritability and aggression. Poor diets that are high in sugar, fast food, artificial food additives and trans fats have been studied for their potential links to these behavioral issues.


Healthy habits are a valuable gift you can give your child For free .

Healthy habits include:
  • Eating meals together regularly (follow the USDA’s recommended ‘5 Food Groups’)
  • Making fitness and active play a part of the daily routine 
  • Talking about food in healthy ways (avoid obsessing over weight, be body-positive) 
  • Regular night-time routines that allow plenty of sleep

Your child learns how to be active from you – you are their first teacher. 
  • Bike rides
  • Playing catch
  • Go to the park
  • Setup a sprinkler outside 
  • Hopscotch
  • Family ‘Olympics’
  • Hide-and-seek
  • Walking the dog


  • Eating healthy foods helps pregnant women and unborn children get the nutrients their bodies need to stay healthy, active, and strong.
  • Women need a few extra hours of sleep during pregnancy – try to nap whenever possible. 
  • Babies who are breastfed for at least 6 months are more likely to have a healthy weight as they grow up. If you need information or help at any time while you are breastfeeding, call 1-800-994-9662 (the National Breastfeeding Hotline) for free support


Tips for infants:
  • Bond with your baby through loving eye-contact, laughter & smiling, and cuddling together.
  • Babies should be ready to start eating simple solids around 6 months. Babies who start eating solid foods too early are more likely to have weight problems as children and adults.
  • Water and low-fat milk are the best beverage choices for your toddler. Toddlers never need soda pop or sports drinks.
  • Eat fruits instead of drinking juice. Offer cut up bananas, strawberries, grapes or other fun finger food for snacks. 
  • Sleep is very important for your toddler. They need about 11-14 hours of sleep per day, including naps, to grow up healthy. 
  • Active play is important for developing motor skills and coordination, and it is also necessary for maintaining a healthy weight. Preschoolers need plenty of unstructured play time (games without rules or directions) like running, jumping, dancing and kicking balls to burn off extra energy
  • Preschoolers need 1–2 healthy snacks a day to fuel their growth. Let your child choose between 2 healthy options. He’s more likely to eat something if he chooses it himself. 
  • Children who don’t get enough sleep are more likely to have weight problems, and this can also affect behavior. Pre-schoolers need about 10-12 hours of sleep per night. 

Healthy habits you can start NOW: 

Family Fitness Friday’
  • Let your child lead a family workout each Friday afternoon

Try it Tuesdays ’ 
  • Introduce 1 new fruit/vegetable per week

Sit down Saturdays ’ 
  • Pick one day of the week that is easiest for everyone to sit together and eat as a family. Use this meal to promote positive conversation & language skills, to teach children self-feeding skills with their own forks and napkins, and encourage manners with reminders for ‘please’ and ‘thank-you’s.