Wellness Initiatives to Improve Health
Orlando—The World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” Still, wellness initiatives and mental well-being are sometimes overlooked, though they are important for patients to remain healthy, according to Saundra Jain, PsyD, executive director, Mental Aerobics Project, Austin, Texas.
Dr. Jain, who spoke during a session at Psych Congress, said there are 5 pillars for wellness-centric practices:
- Exercise
- Nutrition
- Cognition
- Connection
- Meditation
For instance, she mentioned that exercise helps prevent or manage health problems; nutrition helps prevent high cholesterol and blood pressure; and meditation leads to improved psychological well-being and decreased stress.
According to a study, people who exercised at least 3 times weekly were more likely to not have dementia compared with those who exercised <3 times weekly [Ann Intern Med. 2006;144(2):73-81]. Meanwhile, a meta-analysis of 25 studies found that exercise improved symptoms of depression, and exercise should be continued long-term to maintain the benefits [Cochrane Database Syst Rev. 2008;(4):CD004366].
Dr. Jain recommended that people exercise at moderate intensity for at least 30 minutes per day and at least 5 days weekly. For people with depression, she suggested 14 miles of walking per week. She added that people should keep track of their exercise regimen in a journal, on a Web site, or on 1 of the many mobile applications available.
Still, despite the increasing awareness of the benefits of exercise, more people are overweight or obese than in previous decades. For instance, 15% of American adults were obese between 1976 and 1980 compared with 35.7% between 2009 and 2010.
Dr. Jain also said listening, talking, and being around other people helps individuals stay healthy. One study of 79 undergraduate students who wore an electronically activated recorder for 4 days found that better well-being was associated with spending less time alone and more time talking to others, as well as engaging in more substantive conversations rather than just small talk [Psychol Sci. 2010;21(4):539-541].
To help patients understand the importance of social connections, Dr. Jain cited tips from Emma Seppala, PhD, associate director, Center for Compassion and Altruism Research and Education, Stanford University. Dr. Seppala suggested that people do acts of service and kindness; give, share, and support each other; take care of themselves; ask for help; reach out to other people; and accept and extend invitations to do things with others.
Focusing on well-being is also associated with improved cognition, according to Dr. Jain. She said studies have found that social integration and connection delay memory loss among older people; people who exercise at least 3 times weekly are less likely to develop dementia compared with those who exercise less than 3 times weekly; and a high caloric intake (≥2143 calories/day) doubles the risk of cognitive decline in seniors. She added that meditation can also play an important role in slowing the progression of Alzheimer’s disease and other forms of dementia.—Tim Casey
