Coping with the Psychological Side of Physical Illness

There is a tendency to overlook the psychological components of getting sick, mainly because when we get ill, our body’s discomfort tends to overwhelm our ability to think clearly. We often encounter various challenges when we get sick that keep us relatively preoccupied and so consumed that we overlook our mental status. 

The natural worry about getting better and returning to a state of physical function does impact our mental state on many levels. Depending on how we typically live, getting ill can be more than a physical inconvenience; it can also be an emotional challenge for many of us.  For some individuals, getting ill can create feelings of vulnerability, frustration, annoyance, and depression.  The range of emotional states can create the perfect platform for making us feel defeated, fragile, and lost. Of course, depending on our illness, our emotional reactions will run the gamut from mild frustration to deep depression. Let’s explore some reasons behind our feelings:

•  For super-independent people, getting ill means delays with projects and relying on others.
• You have a young family or an elderly person who relies on you as their primary caretaker.
• We are often told to do things to avoid illness, and when we do get sick, it is natural to blame ourselves for failing to stay healthy.
• We may feel broken since we are limited in how we can function.
• We feel betrayed by our body since we did everything correctly to stay healthy, such as taking vitamins, limiting our calorie intake, and exercising regularly, yet we still got ill.
• We can become anxious over financial realities since many individuals may not have enough savings to stay at home to recover from illness.
• We may experience isolation depending on the illness we contracted.
• We may not have anyone in our circle of friends or family living nearby to assist us through our illness.
• Our recovery prognosis is not hopeful, so we feel doomed to a life of limitations.
• We lack the financial means to obtain proper medication or treatments to help our healing process.
• Our insurance does not cover every aspect of treatment.
• The medical system is challenged by economic priorities that clash with your finances, which adds to your mental state.

Our mental well-being is a core component of our ability to heal and overcome medical challenges.  The more we feel depressed, anxious, or frustrated, the harder it is to heal.  There is no easy remedy for overcoming emotional distress created by physical illness, but there are practical steps you can take to help.  For starters, here are a few tips.

• Be patient, and allow time to be your friend for now.
• Be kind and compassionate with yourself. In other words, treat yourself with the kindness and compassion you would show a small child.
• Focus on improving the quality of your life rather than trying to reset the clock.
• Keep a journal to help you sort out your intense feelings.
• Do something kind for yourself daily, such as eating breakfast, showering, or watching your favorite shows.
• Get online therapy if you can.
• Avoid being a superhero and let others help.
• If someone offers help, accept it.
• Feed your body daily, even if it’s small quantities. Lack of food will tamper with your moods.
• If you can’t go to the supermarket, look for online food options that deliver to your location.
• Avoid eating junk food since it will zap your energy levels even more.
• Try to get some sun for about 15 minutes unless you are on medications that require avoiding sunlight.
• Honor your body and allow it to heal in its proper timeframe.
• Follow medical recommendations unless you don’t feel your doctor is listening to your concerns.
• Be your medical advocate. Never be afraid to ask questions regarding your treatment, options, and what to expect.  
• If your private doctor makes you uncomfortable asking questions, get a second opinion. Never allow anyone to intimidate you into silence.
• Read all about the side effects of your medications. Ask your pharmacists since they can provide a printed list of side effects for all your medications.
• If you are working, ask your HRA person for help in seeking financial resources.
• You can apply for social security disability online if your illness is chronic and will impede your employment.

I will be honest: as I write this, I get emotionally charged because I know too many folks who have faced the situations listed in the blog. I also have had medical struggles that left me emotionally overwhelmed, but luckily, I live in Sweden, and the medical care covers everything; plus, I have a super supportive partner. However, if I had been at the time in my apartment in NYC, I may not have recovered completely and would still be owing thousands of dollars. Of course, I still faced emotional challenges, even while living in an ideal situation, which is why I wrote this blog. 

I know that every individual is different and that there is no one quick fix that can take care of every issue we encounter.  However, if there is anything you can take from this blog, it is the idea of being patient with yourself. Healing takes whatever time it takes, and the only thing you can do is take baby steps to improve the quality of your life.

Copyright 2023, R. Castro

Improving Our Relationship with Food

Many folks want to change their eating habits primarily because of their health or weight, so they start unrealistic and unhealthy diets. The reality is that our health and weight can only improve when we alter our relationship with food. Many individuals have an unhealthy relationship with food that stems from several factors that they are often unaware of. Several situations impact how well we eat.

There are a few things to consider when changing your eating habits: 1. your genetics, 2. potential health risks, 3. cooking ability, 4. budget and 5. access to healthy foods (yes, some areas do not provide fresh produce). It helps to review your needs and your limitations when it comes to improving your eating habits. It is not enough to need to change; you must also have a method that helps you obtain results. Take some time to write down a list of things to consider when making changes in the way you eat:

• What food groups do you struggle to avoid eating? Do these food groups consist of sweets, fried foods, salt, or processed foods?
• What type of food budget do you have? Are you working, collecting food stamps, or depending on others to feed you?
• What type of local food sources do you have access to?
• Do you have any way of growing vegetables or herbs? A window, backyard, or local community garden?
• How often do you eat? And are you eating full meals or snacks?
• Do you have any health issues? Diabetes, low blood sugar, Anemia, chronic illness, etc. Or does chronic illness run in your family?
• Do you consume alcohol or medications, or street drugs?
• Do you sleep enough hours when you go to bed?
• Do you work, and if you do, how many hours a week do you work?
• Do you know how to cook, and if you do, how often do you cook?
• Do you have access to a kitchen? And if not, how do you prepare your meals?
• How often do you eat out? And why?

I listed some topics above because eating is not just about food selection but economic realities. Not everyone can afford decent food or have access to a kitchen. Many assume that folks eat incorrectly because they are unaware of how to eat. But some folks do know about the benefits of good food, but their reality does not permit them to cook. Here are some options that may help:

• Learn new recipes to expand your cooking ideas.
• Frozen fruits and vegetables are a better option than can goods.
• Buy what you need to avoid throwing out spoiled food.
• Get a list of the local farmers’ markets. If you are on a fixed income, many vendors at the farmers market take food stamps.
• Plant as many herbs and vegetables as possible in your home. If you have a window only, use small containers.
• Join community gardens.
• Learn to drink more water since thirst is often confused with hunger.
• Rest even if you are not sleepy to reboot your energy levels.
• When tired, rest rather than recharge with sugar or caffeine

Remember, your food choices should reflect your tastes, lifestyle, cooking ability, and access to resources.  Your specific eating style can consist of anything you enjoy; fish with veggies, meat, and veggies, a strict vegan or vegetarian diet, Mediterranean-style food, or whatever fits your lifestyle or budget. The key to improving your relationship with food is making conscious choices that are realistic and doable for you. Avoid following trends or dietary recommendations that do not meet your health profile or reality, even if it comes from a doctor on YouTube. Remember, this is a blog about eating healthy and not weight loss or trendy diets


Copyright 2023 R. Castro

Resources:

Healthy Eating Ideas

https://youtu.be/9h9S9kD67-Q

https://youtu.be/Gloa9Rcm7T0

https://youtu.be/u4yibn5XC7k

Wall gardens
https://youtu.be/bad0OPKW6HM

Creating a balcony Garden
https://youtu.be/7Xm7nkb4XfA


Building gardens in small places
https://youtu.be/o_RZhQVN1s4

Starting a garden on a low budget
https://youtu.be/5XKv3-a_QaY

How to make growing pots for small spaces

Handling Sugar

We hear a lot about the negative impacts of consuming too much sugar. We have learned that sugar contributes to many health problems, such as obesity, diabetes, high blood pressure, mood swings, and sleep disorders, yet we struggle to stop overconsuming it.

It is easier to desire to quit than to stop consuming sugar. Ironically, quitting sugar has many of the same side effects as quitting caffeine and even certain drugs. Anything that changes our body’s chemical system will initially cause havoc, which is why so many individuals struggle to quit sugar and often return to old habits. To understand why it is hard to quit sugar, you need to understand brain function.

Brain vs. Sugar.

One must understand how the brain plays a role in dietary needs. Our brain is a crucial component producing joy, pain, or even fear. Our habitual activities and consumptions provide a certain level of psychological comfort connected to the brain’s reward system. Regardless of what we are trying to change, whether it’s the consumption of certain foods, drugs, or habitual activities, we need to know how our brain works in association with those activities.

The brain’s reward system produces different neurotransmitters, a specific one related to pleasure is dopamine. Dopamine makes us feel good; the more we do things that produce dopamine, the more we feel good. The more dopamine production occurs, the more we enjoy the activity we are engaged in, whether it is dancing, sex, drugs, or food produces. The problem with dopamine production is that the brain does not sustain the same production levels. Eventually, we experience a decline in dopamine production, requiring more dopamine-enhancing activities to maintain an adequate level of pleasure. In summary, the brain requires an increase in consumption; otherwise, we hit a dip in energy, creating tiredness, lethargy, irritability, annoyance, and sometimes even depression.

Regarding sugar, our brain produces dopamine levels that enhance our ability to feel awake, alert, and energized. Unfortunately, sugar metabolizes through our system quickly, creating a decline requiring more sugar consumption to reboot, which is why we continuously crave sugar. 

 To reset your craving for sugar, you need to reset your diet, eliminating the product that has offset your dopamine production. I will not lie; it is not an easy task. Here is what to expect:

• Excessive craving
• Annoyance
• Endless hunger (it’s just cravings)
• Headaches
• Low energy
• Everything looks like dessert.
• Mental fog
• Mood swings
• Self-pity
• Self-negotiating tiny consumptions
• Relapse
• Guilt and shame
• Self-righteousness
• Finally reaching balance

Here are some practical ideas to manage your sugar cravings:

• Avoid skipping meals to keep your brain balanced.
• Try to eat at the same timeframes; this stabilizes your sugar levels. Once you have achieved balance, you must still be mindful and select food choices with small quantities of sugar; otherwise, you will restart the craving cycle.
• If you are hungry shortly after having dinner, drink water rather than consume sweets; rather than have more food or sugar, drink plain water or seltzer water with lemon.
• Avoid hidden sugars: alcohol and too much bread since they increase sugar levels, and processed foods because they use sugar as flavor enhances.
• Drink more water; dehydration can create a false hunger.
• Rest when tired, especially if you have already eaten.
• If your sugar levels are low, have a fruit since it will naturally spike your sugar levels.
• Avoid artificial sweeteners; they will reactivate sugar cravings.
• Do eat snacks; just make sure they are natural based products since processed foods tend to use flavor enhancers made from sugar.
• Eat more protein since it will stabilize your cravings.

Remember that the blog is about “handling Sugar,” not necessarily avoiding dessert forever. The iconic part of reducing your sugar intake is that, eventually, you will not crave sugar, and you may find yourself naturally selecting other types of foods. The key to learning to manage is to stabilize your cravings by resetting your sugar consumption. It will take a while to reset, but it will change.

Copyright 2023 R.Castro

Why Diets Fail

Our views about food vary from person to person. Not all households are created equally, meaning the foods we consume will vary based on economics and cultural backgrounds. Our genetics, family food programming, and the brain’s reward system are essential in how our bodies react to food. Our initial introduction to eating is critical for our ability to thrive and grow as infants. 

Our parents or guardians feed us according to what they learn, what is nutritionally popular during our infancy, and what they can afford. Though experts advise parents on how to feed their infants, the fact is that not everyone can prepare baby foods from scratch or buy upscale organic food from the local market. Most working-class folks have to feed their families within their working budgets realistically, so many settle for canned or prepackaged deals from their local food suppliers. 

Due to the restrictive budgets, most folks shop for affordable foods, which often have the most artificial ingredients, consisting of flavor enhancers, such as sodium, fructose, and loads of ingredients designed to extend the shelf life of food. In addition, when it comes to obtaining food from the supermarket or at a restaurant, not all places serve organic food, meaning a large percentage of what we consume is processed. 

The list of processed foods is long, and unless you study nutrition, you may not be adequately informed about the nutritional values of your food choices. Of course, not all packaged foods are bad for you since many things need packing for transport, and canning and drying are necessary for periods when poor growing conditions impact crops.  

Foods with flavor enhancers maintain the reward system active in the brain, which is why we develop cravings for specific food groups. The brain’s reward system activates dopamine production, giving us the energy booster to function with alertness and mental clarity. Our brain has been programmed to recognize that salt, caffeine products, sugars, or simple carbs provide instant fuel. When the body crashes from a lack of fuel, we tend to go for the foods our brain recognizes as energy enhancers. However, the minute our energy levels decrease, we become sluggish, and our bodies alert us that it’s time again to replenish.

Successful weight loss involves addressing our relationship with food and the brain’s reward system. As we attempt to lose weight, we often try to lose weight by cutting back on selective food groups. For some, eliminating certain food groups provides the successful weight loss they seek. However, though temporary diets help in initial weight loss, the behavior that keeps us selecting unhealthy food choices does not change.

Here are some tips for changing your diet

• Avoid diets; instead, learn to eat balanced meals that work for your lifestyle, budget, and “dietary” needs.
• Cook your meals. The best way to avoid eating junk is to cook.
• Plan healthy meals to avoid impulsive eating. We tend to eat junk food when we eat randomly.
• Create meal plans that include snacks. There is no need to avoid snacks, provided they are healthy and not loaded with too much sugar or salt.
• Try eating at constant times. Eating on a schedule may seem tedious, but it will reduce fluctuations in your sugar levels, preventing overeating or poor food selections.
• Stop using food as a reward system; you are not a puppy who gets a biscuit for doing a good job
• Read all labels and look for the first ingredients listed. The order of the ingredients indicates the predominant quantities, which means if sugar or salt are listed first, your meal is mostly sugar or salt.
• If your budget allows it, buy organic or as much as possible.
• Learn about clean eating vs. dieting.
• Reduce sugar intake by cutting out the extra sweets.
• If your stomach can tolerate it, add fresh vegetables and fruits to your diet to create balance.
• If you are a vegan, avoid processed vegan foods as much as possible since they contain more sugar and salt.
• If you eat meat again, buy organic to avoid added hormones.
• If you have a sunny window, terrace, or backyard, grow what you can use containers or buckets. (Check the links below)
• Learn to hack your brain by reformatting the reward system, which involves consuming less sugar, alcohol, or one type of food group.
• Again, avoid diets; instead, focus on changing your relationship with food.

In general, avoid restrictive diets that require eliminating one food group since this will offset the brain chemistry. Though you may lose weight with specific diets, it will be challenging to maintain the loss. Remember, many diets can lead to malnutrition, primarily if they are based on restrictive food groups. The imbalances created by restrictive eating will influence brain function, which is why the key to optimum health is eating healthy and balanced meals.

Copyright 2023 R. Castro

Recommend resources

Learn more about clean eating:  https://www.changeinseconds.com/what-is-clean-eating/

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/what-is-clean-eating

Clean eating for beginners: https://youtu.be/csrBKKqCS4c
More Cleaning videos:  https://youtu.be/9h9S9kD67-Q

Natural Ways to Improve Your Mood

I started this blog with the idea that I would talk about how to be happier. As soon as I began to think about what to write, I realized that what I consider happiness differs from person to person. I decided to focus on improving moods rather than providing generic tips for happiness. As individuals, we must honor how we feel and address the core of our mood fluctuations rather than be quick to eliminate anything that feels uncomfortable.

To improve our moods, we must understand what “really” created our funky moods. Here is a quick review of what alters our moods:

• Surprises or unexpected changes – some of us need to know precisely what will occur from day to day or hour to hour; anything that changes our routine can throw us off.
• Being tired – being on the go and doing multiple tasks or having a super “busy” lifestyle can exhaust our natural resources, making us vulnerable when things change or don’t go as planned.
• Struggling with Malnutrition – This is tricky because many of us still need to starve, yet we need the proper nutrients our body needs to function because we need to consume the right food for our body type and lifestyles. Too many folks go on restrictive diets to lose weight, often at the expense of their body’s natural nutritional requirements. Or many eat what they can afford since food has become super expensive. 
• Sleep disorders – Not being able to sleep correctly contributes to mood disorders since sleep is a reparative cycle for brain function. The brain uses sleep to recalibrate itself and restore brain chemistry to an optimal level.
• Triggering Dreams – Many of us sometimes wake up feeling emotionally strange and unsure why. Remember that our memories are activated during our dreams, even if we forget what we dreamt.
• Being passive – when we allow others to control us and do not speak up, we learn to repress our feelings. Throughout a period, our feelings pile up, creating a package of emotions that contribute to anger, guilt, or shame.
• Overconsumption of mood-altering substances – When we overconsume chemicals such as alcohol, caffeine, sugar, and prescription or street drugs, it leads to chemical imbalances that affect brain function. Overconsumption changes the brain’s ability to regulate the speed of distribution of neurotransmitters responsible for mood control.
• Poor self-care – how we treat ourselves will influence how we feel. The more we neglect our bodies or home, the more we subconsciously tell ourselves we are not worth caring for
• Blaming others – as we blame others for our moods or the quality of life, we reinforce the idea that we are victims and, therefore, powerless to manage our lives.
• Chronic Worrying – Constantly focusing on what “can go” wrong keeps us in anxiety mode and our blood pressure up. Worrying keeps us focused on the future, robbing us of living in the present and enjoying the things we have.
• Major Life Changes – Abrupt loss that leads to us moving, finding new work, or dealing with grief or health matters will contribute to mood fluctuations.

Identifying what contributes to mood imbalances is a starting point. It is vital to take concrete actions, even if you feel it’s pointless. Here are some concrete tips for action:

• Rest – regardless of how busy your life is, stop and rest for a few minutes or, if possible, hours a day.
• Break day – if your schedule permits, take a day off from chores, even once a month. Remember, a break day means “No chores.”
• Change eating habits – Reduce consumption of processed food. However, if you can only afford packaged foods, read labels to avoid foods high in sugar, sugar substitutes, and salt.
• Sleep or nap – You may not be able to sleep 8 hours straight; however, get into the habit of napping; it will recharge you.
• Exercise – A workout routine can include dancing, walking, exercising at home with light weights, yoga, swimming, or biking. Consistent movement for at least 15 minutes a day is vital. Plus, it increases endorphins naturally.
• Write – get your thoughts on paper; maintain a journal or a blog to express your thoughts and feelings.
• Listen to music – Music can change our emotional channels, so select your favorite tunes and zone out.
• Cook at home – home cooking will allow you to take time to focus on yourself and provides you with the opportunity to cook healthy meals.
• Declutter – creating a change in your environment will improve your mood and help bring on feelings of calm since chaos thrives on disorganization.
• Change your bed sheets – Having clean sheets will allow you to sleep better, improving your mood.
• Shower before going to bed – Regardless of the type of day you had, a shower allows you to wash away the grime and energy of the day.
• Stand up. – if you sit for hours, take breaks by standing up and moving around.
• Stop blaming others – Regardless of how others behave, we must be proactive or remain emotionally stuck.
• Let go – the more we remain stuck in negative feelings, the more miserable we stay. Remember that letting go is not about pretending you are not hurt; it’s about not holding yourself hostage in an emotional box.
• Reinvent your life – if you do not enjoy your lifestyle, take concrete actions to change and stop using others as your roadblocks. Change is our responsibility.
• Live in the present – As we continue to live in our past and hold on to what we used to be, we deprive ourselves of living a fuller life.
• Developing a hobby – focusing on an existing hobby or diving into a new one is a great way to channel our energy productively.
• Make a gratitude list – our views will change when we note what we do have rather than what we lack. Our feelings of worthiness reflect our tendency to look at what is wrong rather than right in our lives.
• Seek help – If your mood persists, regardless of what you do to change the channel, you may need outside help. Consider seeking guidance to help you sort out what to do.

Improving anything in our lives does take time and practice. When we first embark on the voyage of change, we will not see land but keep sailing, and when you least expect it, things will be quite different at the end of your journey.

Copyright 2023 R. Castro

Chemically Induced Mood Disorders and Behavioral Changes

When I first started in the early 80s, most mental health behaviors were often diagnosed separately from substance abuse. Through the years, as research evolved, it was discovered that there was a strong correlation between substance abuse and mental health disorders.  As the years proceeded, the DSM III morphed into the DSM 5 to include mood disorders resulting from substance abuse and medical conditions.

I have decided to discuss the different types of conditions often triggered by substance abuse and medications prescribed for medical conditions.  Keep in mind; I am providing information to help you as individuals sort out the different side-effects that often take on what appears to be mental disorders, when in fact, maybe physical reactions to both medical prescriptions and illicit drug usage.  If you identify any side effects, I strongly recommend that you discuss all side effects with your doctor to avoid further complications.

Here are a few mental health disorders that can be triggered by the usage of illicit drugs or prescriptions:

1. Depression
2. Anxiety
3. Panic attacks
4. Dementia
5. Irritability
6. Uncontrollable crying
7. Hallucinations
8. Psychotic episodes
9. Irregular sleep patterns
10. Changes in eating patterns
11. Poor concentration
12. Memory loss
13. Paranoia
14. Delusional thinking
15. Decreased/increased sexual urges
16. Poor impulse control
17. Suicidal ideation
18. Homicidal ideation
19. Aggression
20. Skin picking, nail-biting

Medication treatments are essential for our well-being; however, when combined or even alone, certain medications can create havoc in the body and our moods. Unfortunately, we are not usually aware we struggle with disorders since we cannot objectively see ourselves as others do.  We often discover we have an issue based on reports made by others or when symptoms stop once we stop taking medications.

If you do not live with others, you must read your prescriptions carefully.  Keep a medical journal and document all reactions, even if they seem minor.  If you notice a physical change, like rash, lack of sleep, or oversleeping, report it to your doctor immediately. Mood changes compile slowly, beginning with minor occurrences we often ignore, such as changes in appetite or sleep. We can become easily irritable, forgetful, and unfocused when we lose sleep. 

Mood swings are not just about feeling anxious, depressed, or irritable but also can be expressed in behavior shifts. It is essential to recognize that our eating habits change when we are anxious or depressed. Our sleeping patterns and eating habits contribute to dysregulation of our brain chemistry, which eventually impacts our moods. In addition, if you are struggling with pain, you may notice feeling unmotivated and lacking the energy to do things; this can be a sign of depression, which should be reported to your medical facilitator.

The key to maintaining our health and overall well-being is to be mindful of changes and not dismiss them so quickly.

Copyright © 2022 R. Castro