Fast Food Once In A While

Selective focus photography of big burger with knife into it on brown wooden tray

There Is No Such Thing As Perfection

Maintaining a healthy eating habit can be quite challenging, especially if you love eating just about anything under the sun. The key is to implement discipline, maintain your motivation and determination and to avoid any shortcuts. But there is no such thing as perfection, when it comes to eating food.

You can have one of the healthiest diets in the world and still be overweight, due to your sloth-like nature. Without exercising, healthy food can still lead you to become overweight. Therefore, you need to apply both strategies in order to remain fit and maintain a healthy weight: exercise at least 2-3 times a week and eat healthy food on a consistent basis.

However, fast food once in a while is okay too! Most health freaks would argue that fast food should be avoided at all costs; even an ounce of that White Castle Original Slider is the end of it all! While it’s true that fast food is not healthy, once in a while, it is healthy in another type of way: your mental wellbeing.

Wait . . . you’re probably a little confused on what you just read: “fast food once in a while, is good for my mental wellbeing?” That is correct. You see, as much as you want to lead a perfect life by eating healthy as much as possible and exercising habitually, you need to also appreciate diversity in your life, even if it presents in different shapes and forms.

By eating some fast food here and there, you become human again by putting aside all of that stress and pressure to maintain perfection. Guess who are the type of people who most of the time, end up developing anorexia nervosa? They’re actually perfectionistic girls with type A personality features!

Perfection is good to strive for, but it can sometimes drive you into the ground! That’s why it’s very important, that from time to time, you step out of your daily routine and reward yourself with something different; even if it’s not that healthy for you! In the case of eating, that may include pleasuring yourself with some tasty fast food!

Life is definitely about being smart, healthy and fit. But if you sacrifice your happiness and pleasure, then what kind of life are you even living?

Are you Ready? (This is Defeating Stigma Mindfully)

Exercise Alone Won’t Help You Lose Weight

Bowl on wooden table filled with colorful mixed fruits

The Weight Loss We All Crave

We all naively believe from the media that if we suddenly start hitting the gym or the hills, our weight will start to decrease over time. Until we realize after many weeks or months of decent workout routines, that our weight has not budged; or has not declined as much as we were hoping it would.

To achieve weight loss, an entire new mindset has to be adopted in order for the results to be observed. You have to be determined and believe that you will lose weight in the long run; not the short run. Many people don’t last as long as it takes to see weight loss results, because they lose hope prematurely.

Hope should only be lost if you are genetically predisposed to being obese and have tried your hardest to lose weight. But even then, hope should actually never be lost! Because lost hope opens the doors to mental illness: say goodbye to happiness and hello to depression!

In addition to a right mindset and legitimate exercise routines, you have to ditch the unhealthy food and start eating right! If you’re addicted to fast food, well guess what? You’re going to have to shed that addiction and make Whole Foods your new addiction! Bad food simply will not get you where you want to be.

Another mistake that people make is indulging in fast food mixed with healthy food, as if the healthy food would bring any benefit when junk is still being consumed! It’s like how we’re taught in the bible, “you can’t worship both good and evil.” How in the world do you expect to lose weight when you’re still sneaking in those quarter pounders?

Do yourself a favor and stop trying to find shortcuts in life. The DSM Ready Movement does not advocate for shortcuts. We are in this together to promote and lead a healthy lifestyle and state of mind!

Are you Ready? (This is Defeating Stigma Mindfully)

Sleep Hygiene

Pretty young brunette woman sleeping on green tropical leaves during daytime

Sleeping More Efficiently

It’s not about sleeping more or less. Sleeping too much takes away time from potentially important activities which you can be doing. Sleeping too little contributes to fatigue and decreased work performance. You have to discover the happy medium where you are getting just the right amount of sleep.

Sleep hygiene is a concept based on the fact that one needs to avoid certain behaviors in order to fall into a good sleep. Inconsistent bedtimes contribute to poor sleep because your brain is not being allowed to adjust to one particular hour of falling asleep. The same applies with inconsistent wakeup times.

Besides no electronics in the bedroom, soda or alcohol prior to bedtime and no intensive exercising a few hours before going to sleep, you also need to listen to your mind and body! Many of us don’t listen to our tired mind because we are too preoccupied with staying up and getting more done.

Especially adolescents; they have a difficult time listening to their mind because they are distracted by video games, texting, calling or watching Netflix. What they are essentially doing is ignoring their mind’s request for proper sleep. This results in less efficient sleep and feeling more tired during the day.

The reason we are so hesitant on getting a proper night’s rest is because many of us find sleep to be boring. We’d rather be up accomplishing something. The fighting spirit is great to have but not when it impacts your physical and mental well-being. Do not forget the basics; they always come first!

Learn to be efficient during the day and while you sleep. You become efficient during your sleep by adopting a proper sleep hygiene and listening to your mind when it’s telling you that it’s tired. Sometimes you just have to drop what it is that you are doing and go to sleep.

It will pay off the next day with a bright smile on your mind’s face!

Are you Ready? (This is Defeating Stigma Mindfully)

Should You Use Supplements?

Black glasses besides flower and supplements

Supplements Versus Food

Supplements have been around for a while. With so many companies coming out with different products claiming to be good for your liver, joints or brain, it becomes tempting but confusing as to which ones are the best. Do we even need supplements? Can’t we just stick with healthy food and exercise?

The answer is absolutely! Supplements are not needed unless you have a severe deficiency of a certain vitamin or mineral (i.e. vitamin D deficiency). Going back to organic chemistry, the human body is not able to tell the difference between a synthetic compound and the same compound naturally found in food.

From this point of view, it makes no difference if you ingest a compound synthesized in the lab versus ingesting it from food. Your body will digest and absorb the compound either way. But supplements should never be a replacement to food! As the name implies, they should “supplement” what you are already taking in naturally.

There’s a catch however! The U.S. Food and Drug Administration (FDA) does not regulate supplements. This means that you do not know how pure your product is and whether it even has what it claims to have inside the capsules, pills or powder. In addition, many companies can use different ingredients for the same advertised product.

You do not really know what you are putting inside of your body unless you have a mini-lab at home to analyze your supplements; 99% of people don’t! Therefore, it is very important to do your research on which companies are most reputable and stick with only a few.

To further add, many supplements claim to do this and fix that. Do not fall trap to these baseless claims! Unless proper randomized controlled trials are done, take these claims with a grain of salt. As of to date, there is no supplement that will increase your intelligence, make your penis grow bigger or increase your height.

All of these claims feed on the insecurity of the buyers. Don’t be that buyer! Be thankful with your physique and how God made you. There is no replacement for nature. Just be yourself, adopt a healthy diet, socialize and exercise as frequently as you can.

This is the true formula for healthy living.

Are you Ready? (This is Defeating Stigma Mindfully)

Your Health Comes First

Brunette woman performing handstand on beach with golden retriever in water

Make Your Health A Priority

Don’t wait until your later years in life to start caring about your health; start caring today! Lifelong habits are easier to develop and maintain from a younger age. Many people don’t care about their physical or mental health because they assume that they are or will remain healthy. That is the wrong mindset to have.

But if you will ever experience a first panic attack, heart attack or brain attack without previously caring about your health, you will be in more shock shortly thereafter. The key is to live a life without surprises regarding your physical and mental health; sometimes it’s possible while sometimes random events occur.

But there is a higher chance of random events occurring when you don’t take your health into consideration. Just because you are young does not mean that you are healthy; your mind and body may still be in the process of becoming damaged. And just because you are young does not mean that you can use drugs without worrying about their damaging effects.

Damage has been done to your body since you were a child; it’s called living life. But accelerated damage is done when you don’t eat healthy, do not exercise, consume drugs and alcohol and smoke cigarettes. Why take a chance in life and wake up one day with a mental or physical condition, when you could have avoided them by paying a little more attention to your lifestyle?

On a positive note, medical and psychiatric research are advancing: new treatments are being developed and more information is being discovered regarding the pathophysiology of diseases. But you cannot bank on the research, expecting to be in good hands. You never know what mental illness or physical disorder you may experience in the future.

At the end of the day, it’s your body and mind. It’s you who has to defeat the illness!

Are you Ready? (This is Defeating Stigma Mindfully)

Attacked By Clots

Green broccoli and cigarettes arranged in the shape of lungs

Pulmonary Embolism

The importance of exercise and eating healthy is reiterated numerous times by the medical community for a reason: to avoid medical complications that can kill, such as pulmonary embolisms. When a person does not manage their cholesterol very well, a clot can form in their legs that can dislodge and travel to their lungs.

Just because a clot forms does not mean that a piece of it cannot dislodge. In cases of pulmonary embolisms, the dislodged clot travels into a pulmonary artery which supplies blood to your lungs. When the clot finds a new home and prevents blood flow to a certain portion of your lung, oxygen is no longer delivered. You then experience the symptoms listed below:

  • Shortness of breath (worsening with exertion)
  • Chest pain (worsening with exertion)
  • Coughing with blood-streaked sputum
  • Discolored skin
  • Excessive sweating
  • Lightheadedness
  • An irregular heartbeat

A family history of deep vein thrombosis and pulmonary embolism increase your chances of developing the condition. Poorly managed heart disease also contributes to clot formations. Certain cancers and surgery can increase your risk of developing a blood clot.

Long trips overseas contribute to pooling of blood in your lower extremities, increasing your risk of developing a blood clot. It is very common to hear of a person passing away after returning from a long trip overseas; little movement of your legs during a long flight is the culprit. Another example is a lengthy bedrest without movement after one finishes surgery; the blood pools in the legs and contributes to clot formation.

Some other factors which can contribute to blood clots include:

  • Smoking tobacco
  • Being overweight
  • Pregnancy
  • And hormone replacement therapy for menopausal women

Prevention is key! A pulmonary embolism is a very serious medical condition and many patients do not recover from one. It is very important to lead a healthy lifestyle: exercise, eat non-fatty foods, move around during a long flight, take blood thinners if needed and as prescribed by your doctor, wear compression stockings after surgery and drink plenty of fluids.

Guess what can happen when you experience a pulmonary embolism, even after recovery? Such a serious medical condition increases your risk of developing depression and anxiety. It is very common for a mental illness to follow a physical disorder secondary to the stress which it brings upon your life.

The DSM Ready Movement is about leading a healthy lifestyle that incorporates mental health, physical health and spiritual well-being!

Are you Ready? (This is Defeating Stigma Mindfully)

HIV-Associated Dementia

Silhouette photo of woman infected with HIV standing beside window curtains

Attacked By The Human Immunodeficiency Virus

It is important for people to be educated on HIV and other sexually transmitted diseases. Many of these infections cause symptoms that are not well known to everybody. Staying educated is the first step in preventing infections and knowing what to expect when they do occur.

HIV can spread to the brain and cause encephalopathy, resulting in dementia. When HIV has reached this stage, patients may start to experience loss of memory, cognitive impairment, lack of interest in activities, reduced coordination and swelling of the membranes surrounding the brain and spinal column.

It is believed that HIV promotes inflammation in the brain and damages neurons. As the symptoms mentioned above become apparent, patients may also begin to experience depression, psychosis, mania and seizures. Imagine how devastating this must be to a patient who already is miserable from having acquired the infection in the first place!

Once HIV has progressed to HIV-associated dementia, there is no reversal. HAART therapy can help prevent or slow down the process, but HIV-associated dementia is a progressive condition; it gets worse over time. The key to avoiding HIV-associated dementia is to start HAART therapy as soon as possible.

And the key to avoiding HIV is to be smart with your sexual encounters. If you ever suspect a partner to have an STD, they probably do! Trust your intuition and do not take the risk engaging in sexual activity with them. It only takes one exposure with contaminated fluids to become infected with HIV.

Your quality of life is more important than 20 minutes of pleasure. Be smart and respect yourself!

Are you Ready? (This is Defeating Stigma Mindfully)

Health Effects Of Cigarettes

Grayscale photography of young man smoking a cigarette in front of a girl

Smoking A Lot Of Cigarettes Lately

The most addicting drug known to mankind, arguably, is nicotine which is found in cigarettes. Cigarette smoking is the leading preventable cause of death in the United States. More than 400,000 deaths each year in the United States are attributable to smoking cigarettes.

90% of all lung cancer deaths are due to smoking. More women die from lung cancer than breast cancer. Smoking damages the small airways and alveoli in your lungs, which are responsible for exchanging carbon dioxide and oxygen. Oxygen is breathed in while CO2 is breathed out.

Some lung diseases caused by smoking include lung cancer, chronic bronchitis and emphysema. Chronic bronchitis is caused by the bronchial tubes becoming narrowed, inflamed and secreting a lot of mucus, leading to chronic coughing and difficulty breathing.

Emphysema is caused by the air sacs in the lungs (alveoli) thinning and rupturing, resulting in larger air spaces instead of many small ones. Paradoxically, this makes it more difficult to breath due to less surface area available for gas exchange at the alveoli, resulting in shortness of breath.

Smoking can also damage your heart and brain. Your blood vessels become thicker and narrower, promoting several physiological changes: an increase in blood pressure, an increase in heart rate and clot formation. Clots can form in the blood vessels supplying your heart, restricting blood flow and resulting in coronary heart disease. Small pieces of clots can also break off and travel to the brain and cause a blockage, resulting in a stroke.

Smoking causes many different types of cancer:

  • Oropharyngeal cancer
  • Lung cancer
  • Pancreatic cancer
  • Bladder cancer
  • Stomach cancer
  • Colorectal cancer
  • Esophageal cancer
  • Cervical cancer
  • Renal cancer

Smoking during pregnancy not only affects the mother but also the baby:

  • Can cause an ectopic pregnancy
  • Can cause a preterm delivery
  • Can cause stillbirth
  • Can cause low birth weight
  • Can cause sudden infant death syndrome (SIDS)

Smoking also causes:

  • Damage to your teeth and gums
  • Weaker bones (especially in women past childbearing age)
  • Reduced fertility in men by damaging sperm
  • An increased risk for developing eye damage (cataracts and age-related macular degeneration)
  • Diabetes mellitus type II
  • Rheumatoid arthritis
  • A decreased immune function, increasing your vulnerability to bacterial and viral infections

And lastly, smoking is very psychologically addicting. So why consume this legal substance that kills your body and imprisons your mind? It is not even worth it to try it once. You have no idea how your mind will react to it; you may never try it again or find yourself in a deadly, passionate love affair!

Are you Ready? (This is Defeating Stigma Mindfully)

Struck By Seizures

Close-up of a human eye

What Medical Conditions Cause Seizures?

A seizure is a sudden surge of electrical activity in the brain that affects how a person appears or acts for a short time. Seizures are complex phenomena; it is not always clear what precipitates them. Some causes include: diet, medical conditions, head injuries, drugs, medications, infections, etc.

Malnutrition responsible for seizures:

  • Thiamine deficiency in alcoholics
  • Pyridoxine deficiency
  • Vitamin B12 deficiency

Medical conditions responsible for seizures:

  • Brain abscess – a collection of pus caused by an infectious source
  • Brain tumor – a mass of cells that continuously grow
  • Cerebral palsy – a movement disorder that appears in early childhood
  • Down syndrome – a genetic disorder characterized by growth delay and intellectual disability
  • Encephalitis – an inflammation of the brain caused by viruses, rabies, fungi, parasites or bacteria
  • Meningitis – an acute inflammation of the protective membranes of the brain caused by viruses or bacteria
  • SLE – an autoimmune disease in which the body attacks its own tissues
  • Multiple sclerosis – a demyelinating disease causing damage to the nerve cells in the brain and spinal cord
  • Febrile seizures – fever in children that precipitates seizures
  • Hypoglycemia – low blood sugar
  • Sleep deprivation

Drugs responsible for seizures:

Drug withdrawal responsible for seizures:

  • Alcohol
  • Barbiturates
  • Benzodiazepines
  • Anesthetics

Medications responsible for seizures:

  • Bupropion – an antidepressant
  • Clozapine – the gold-standard antipsychotic
  • Olanzapine – an atypical antipsychotic
  • Estrogens
  • Meperidine – a synthetic opioid
  • Prednisone – a steroid

Parasitic infections responsible for seizures:

  • Pork and beef tapeworms
  • Schistosoma
  • Malaria
  • Toxoplasmosis

The lists above are not inclusive of all the causes responsible for seizures. It is important to do your own research and speak with a medical professional in person to understand of any risks which you may have. If you experience even one seizure, it is very important to seek medical attention; identifying the source can help prevent future episodes as well as any injuries that can accompany seizures due to falling!

Are you Ready? (This is Defeating Stigma Mindfully)

The Importance Of Sleep

Man with hand on his face suffering from lack of sleep

What Can Lack Of Sleep Do To You?

Do not underestimate the importance of sleep. We lead busy lives full of responsibilities and goals that sometimes interfere with our sleep hygiene. After a long day of work, the last thing you want to do is go to sleep, only to wake up and go to work again; where is the excitement?

After a long day of work, you want to spend time with your family, play your favorite video game, drink a beer and watch “the game” or rent a new movie. But sometimes this pattern has to be broken by a good night’s sleep. The truth is that a good sleep hygiene will help you enjoy your downtime much more.

A lack of sleep can flip your personality upside down and turn you into someone who you are not: miserable, irritable, rude, defensive and easily annoyed. Your school and work performance may decrease; your concentration becomes subpar. You may lose interest in exercising; playing a sport may become more challenging and less interesting.

Many people underestimate the importance of sleep because they feel as if they are not gaining much from it; after all, the saying goes, “sleep is the cousin of death.” But in reality, sleep is when memories become consolidated, your mind and body recuperate, your fatigue dissipates and your mood stabilizes.

Developing the following sleep hygiene is crucial to reaping the benefits of sleep:

  • Go to sleep at the same hour every night
  • Wake up at the same hour every morning
  • Leave your bed after 30 minutes if you cannot fall asleep (the bed is only for sleep and sex)
  • Do not eat or drink a couple of hours prior to sleep
  • Do not consume alcohol a couple of hours prior to sleep
  • Do not exercise a couple of hours prior to sleep
  • Do not use electronics prior to sleep
  • Do not read, watch television or use the internet prior to sleep
  • Do not rely on sleeping medications

Once you start to appreciate the benefits of sleep, you will become thankful for rediscovering a fresh and vibrant version of yourself!

Are you Ready? (This is Defeating Stigma Mindfully)