Category: Psychology

Lifestyle and Mental Health

Business Logo for Psychological and Neuropsychological IssuesThe following is a condensation of a literature review by Dr. Roger Walsh.  It appeared recently in the American Psychologist, a journal of the American Psychological Association.  Please review the suggested Therapeutic Lifestyle Changes (TLC).  These scientifically derived principles for living may benefit those suffering from cognitive and emotional impairments.  Fortunately, most of the article is less abstract than practical, and has the additional appeal of common sense.  Let us not forget that common sense is anything but common-to paraphrase Mark Twain.

Exercise is one of the most reviled words in the English language.  When most people feel like exercising, they lay down until the feeling passes.  Another paraphrase of Twain.  Joking aside, the influence of exercise on mild to moderate depression has been studied extensively.  Its therapeutic benefits compare favorably with medication and psychotherapy.  Higher intensity workouts appear to be more effective than lower intensity, but the exact guidelines for each level of intensity is unclear.  The effect of exercise on cognition is very good news.  For the young, it enhances academic performance.  For the elderly, it is an important aide to stroke recovery.  Exercise reduces geriatric memory loss, reduces the risk of Alzheimer’s Disease by 45%, and reduces the risk of other dementing conditions as well.  Exercise programs of one to three months offer significant cognitive benefits, but those lasting more than six months are more beneficial.  The benefits are even more significant if the exercise lasts more than thirty minutes, and combines both aerobic and strength training components.

Diet may be the second most reviled word in the English language.  It is often used to denote controlled starvation in popular literature, but it is not the meaning discussed in Dr. Walsh’s article.  It simply means one’s choice of food items.  Not surprisingly, the chemicals ingested into our body from food have a significant impact on cognitive and emotional health.  The best diet is miserably close to what our parents forced us to eat!  The diet should be rich in fruits and vegetables, contains some fish, and an eye should be kept on reducing calories. This sort of dietary intake appears to enhance cognitive and academic performance in children, and reduce the severity of mood and psychotic disorders in adults.  There is also a reduction in age-related cognitive decline, Alzheimer’s Disease and Parkinson’s Disease.
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The influence of supplements on lifestyle has skyrocketed in the last twenty years.  The supplements that appear to have a real benefit on cognition and/or mood are Vitamin D, S-adenosyl-methionine, folic acid and fish oil.  The benefit appears to be the greatest with fish oil, in relatively high doses of nearly one gram per day, which entails the ingestion of multiple capsules.  The fish oil may slow the clotting of blood, such that mixing with other anticoagulants is not suggested.  In older adults, the use of fish oil reduces cognitive decline, but is not effective as a treatment for Alzheimer’s Disease.  Fish oil may also reduce aggression in children and adults, prevent the onset of psychosis in high risk youth, and have a modest benefit for those suffering with schizophrenia and Huntington’s Disease.  Lastly, given its action as an anticoagulant, consider reducing or discontinuing it usage if unusual bruising appears, as well as bleeding from the nose or in the throat.  Do not forget that supplements and medications are to enhance and prolong our life.  Be quick to reduce or discontinue usage if it is having an overall negative affect.  It is easy to focus on the intended benefits, to the exclusion of significant detriments.

The next post will delve further into Dr. Walsh’s literature review.  The role of relationships, spirituality, nature and giving to others will be examined in terms of their effect on mental health.

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categories Alzheimer's Disease, Dementia, Depression, Neuropsychology, Psychology | | datetime November 25, 2011 10:22 am | comments Comments Off on Lifestyle and Mental Health

Anger Management

Business Logo for Psychological and Neuropsychological IssuesThe word “anger” is strangely intimidating.  It is not uncommon to observe someone in a rage, yet deny they are angry.  A common response is “I’m just frustrated.”  Most people do not want to be labelled as angry, and refuse to label themselves as such.  Labeling another person as angry is rarely taken as a friendly gesture.  It is typically interpreted as an accusation.  Even if the intention is centered on the welfare of the other person,  the response is to deny or escalate.  It is difficult to imagine a friendly way to qualify someone as angry.

A professor once told the author “We are all angry, it is a question of when and where it is displayed.”  This quote portrays anger as a universal human phenomenon.  The perception of anger will change based upon the situation in which it is displayed.  Heads will be more likely to turn at an art gallery than at a sporting event.  Cultural and socioeconomic factors will alter how people perceive and interpret anger in other people.  Overt displays of anger may be tolerated in Rome, but eschewed in Milan. Tooting the car horn is almost expected in Manhattan, but it is an invitation to fight in Chicago.  Displays of anger in the upper classes are often viewed as indicative of low class behavior.  There is greater acceptance of angry behavior in the lower classes than those above.  Displays of anger in the upper class may lower one’s status, yet the same display in the lower class may elevate one’s status.

The physiological response of anger is often triggered by failed expectations.  Modern call centers often trigger anger by failing to provide an easy interface, a timely response, or a person who speaks the same language.  Since we are paying for a good or service, there is an expectation of a timely and coherent response to our questions.  Most people expect their children to be cooperative and do well in school.  When they fail parental expectations, anger or sadness is the result.  We expect significant others will support us and not betray our confidence.  When they fail to meet these expectations, anger or sadness is the result.  Consider the experience of being abandoned by someone you love.  Thoughts of the good times will engender sadness.  Thoughts of the bad times will engender anger.  Anger is often preceded or proceeded by sadness.
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Is the lowering of one’s expectations the way to rid oneself of anger?  Not really.  Decreased expectations of others and oneself will decrease the occurrences of angry reactions.  It will not rid oneself of anger.  To rid oneself of anger is not possible, or even desirable.  Appropriate anger may change the behavior of oneself or others in a positive fashion.  Having no expectations of one’s children will decrease discord, but it may also breed sloth and disrespect.  Accepting substandard services from a company will be easier than arguing, but may cost the person additional money and reinforce the company’s poor performance.  There is a delicate balance between expectation, anger and acceptance.

Perhaps the acceptance of anger is best exemplified by a story.  Many years ago, the wife of a Russian diplomat overheard an American woman decry the anger expressed by American males.  She turned to face the American woman.  She explained that all the angry young men left their warm beds to fight Napoleon, and none came back.  When Hitler threatened to destroy her country, the angry young men left their warm beds to fight once again, and none came back.  She cautioned the American woman.  The next time the she heard a bump in the night, perhaps the American woman would appreciate these angry young men.  Said another way, do not be too quick to condemn all angry reactions.  There are positive and negative aspects to all human emotions.  The consequence(s) of an emotional display may be more important than the particular emotion displayed.

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categories Angst, Depression, Psychology | | datetime November 2, 2011 12:39 pm | comments Comments (1)

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