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Developing relationships for wellbeing: Impact of Social Support

Our well-being is shaped by the relationships we have with friends, family, and members of our community—from the happiness of laughing to the consolation of sadness. However, in the hectic pace of modern life, the importance of social support can occasionally be lost in the chaos of everyday obligations. But below all of our busy lives is a deep truth that cannot be overlooked: social interactions are critical to our physical, mental, and emotional well-being (Umberson & Karas Montez, 2011). This piece will examine the positive effects of social support on our wellbeing and provide a novel intervention called "community volunteering" that can help us build stronger support systems and more meaningful relationships.

Importance of social support for wellbeing:

Humans are innately sociable beings, biologically predisposed to seek interaction and a sense of belonging. The significance of social support for our overall wellbeing is as follows:

Psychological wellbeing:

Healthy social connections are linked to reduced prevalence of anxiety, stress, and depressive disorders Having a circle of family and friends who provide support can enhance confidence and cultivate a feeling of connection (Harvard Health, 2010).

2. Physiological wellbeing:

Studies have demonstrated that people who have strong social support networks generally experience better physiological outcomes, such as decreased blood pressure, decreased risk of chronic diseases, and quicker rehabilitation from health issues or surgical procedures (National Institute on Aging, 2019).

3. Enhanced adaptability:

Social support functions as a coping strategy, supporting individuals in handling anxiety, regulating mental health and navigating the challenges and fluctuations of life with better adaptability (American Psychological Association, 2021).

Wellbeing Intervention: Community volunteering:

Community volunteering is an effective approach that can develop social support networks while offering multiple advantages to both the volunteer and the community (Nichol et al., 2023).

How to start community volunteering:

Choose an initiative or organisation that corresponds with your individual passions and values. Discovering a cause that ignites your passion, be it animal rescue, environmental protection, or supporting the homeless, will enhance the satisfaction of the experience. Establish a consistent volunteering timetable in order to cultivate significant connections with fellow volunteers and the individuals you are assisting. Regularity promotes trust and cultivates a feeling of belonging within a community (Building Trust in Your Community, n.d.). Engaging in volunteer work provides individuals with the chance to acquire different abilities and experiences. According to (Robinson & Segal, 2019), this might boost your confidence and give you a feeling of achievement. Volunteering enables you to establish connections with persons who have similar interests and a shared commitment to the project. These contacts have the potential to evolve into enduring friendships and a strong support system (Healthdirect Australia, 2019).

Social support is an essential part of our overall well-being, having an impact on our psychological and physiological. Participating in community volunteering allows us to fortify our social connections and make a constructive impact on society.

References:

Umberson, D., & Karas Montez, J. (2011). Social Relationships and Health: a Flashpoint for Health Policy. Journal of Health and Social Behavior, 51(1), 54–66. https://doi.org/10.1177/0022146510383501

Harvard Health. (2010, November 22). The Health Benefits of Strong Relationships. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-strong-relationships

National Institute on Aging. (2019). Social isolation, Loneliness in Older People Pose Health Risks. National Institute on Aging. https://www.nia.nih.gov/news/social-isolation-loneliness-older-people-pose-health-risks

American Psychological Association. (2021, October 21). Manage stress: Strengthen your support network. Apa.org. https://www.apa.org/topics/stress/manage-social-support

Nichol, B., Wilson, R., Rodrigues, A., & Haighton, C. (2023). Exploring the effects of Volunteering on the social, mental, and physical Health and Well-being of volunteers: An umbrella review. VOLUNTAS: International Journal of Voluntary and Nonprofit Organizations, 35. https://doi.org/10.1007/s11266-023-00573-z

Building Trust in Your Community. (n.d.). Sense & Forum | No Nonsense Community Management. Retrieved May 19, 2024, from https://www.senseandforum.com/resource/buildingcommunitytrust

Robinson, L., & Segal, J. (2019, March 28). Volunteering and Its Surprising Benefits. HelpGuide.org. https://www.helpguide.org/articles/healthy-living/volunteering-and-its-surprising-benefits.htm

Healthdirect Australia. (2019, December 2). Benefits of volunteering. Www.healthdirect.gov.au. https://www.healthdirect.gov.au/benefits-of-volunteering

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The Importance of Sleep for Health and Wellness: Embracing the Healing Effects of Restful Sleep

Sleep, in the rhythm of life, frequently goes unnoticed but plays a crucial role in restoring and revitalising our physical and mental well-being when we enter the world of dreams. However, in the present-day, high-speed world, sleep is frequently disregarded or compromised in the quest for efficiency. Yet, underneath the superficiality of our daily routine lies an underlying truth: sleep is not merely a temporary cessation of activity, but a fundamental pillar of our physical and mental wellness (Feelings, 2023). This post will examine the complex correlation between sleep and wellbeing, revealing the profound advantages of high-quality sleep. In addition, we will present evidence-based techniques to enhance sleeping habits and fully utilise the benefits of our nightly sleep.

The Significance of Sleep for Wellbeing

Physiological Rehabilitation:

During sleep, our bodies engage in a process of restoration and rejuvenation. During this period, tissue regeneration occurs, muscle reconstruction takes place, and the immune system is fortified. Ensuring high-quality sleep is crucial for preserving physical well-being and energy levels (Dudley, 2019).

2. Psychological endurance:

Sleep and emotional regulation are closely interconnected. Insufficient sleep can intensify adverse feelings, rendering us more vulnerable to anxieties, panic attacks, and discomfort. In contrast, obtaining an adequate amount of sleep promotes psychological equilibrium, enabling us to effectively handle the difficulties that arise in life with improved resilience (Vandekerckhove & Wang, 2017).

3. Optimising the Effectiveness of the Defense:

Sleep is essential for optimal immune system function. Cytokines, which are enzymes that aid in regulating the body's defences and combating foreign particles, are produced by the body during deep sleep. Prolonged sleep deprivation has the potential to compromise the immune system, making us more vulnerable to sickness (Olson, 2018).

Evidence-Based Intervention: Sleep Hygiene

Practicing proper sleep hygiene is a highly effective method for enhancing the quality of sleep. Sleep hygiene is a collection of habits and activities that enhance the quality and length of sleep, promoting a state of restfulness (Suni, 2020).

How to practise sleep hygiene:

Maintain a consistent sleep schedule by going to bed and waking up at a specific time every day, including weekends. Maintaining regularity aids in the regulation of your body's circadian rhythm, hence enhancing the quality of your sleep (Better Health Channel, 2022).

Create a relaxing night-time ritual to let your body know when it's time to relax. This could involve reading, having a warm bath, or engaging in relaxation exercises like yoga or mindful breathing (Mayo Clinic, 2020). Make sure your space is calm, dark, and cold for sleeping. Indulge in cosy cushions and mattresses, and to drown out distracting noises, think about utilising earplugs or noise blocking devices. The hormone melatonin, which controls sleep-wake cycles, can be produced less frequently when exposed to the blue light emitted by displays. Reduce the amount of time spent on devices an hour before bed, and think about utilising colour temperature-adjusting apps (Harvard Health Publishing, 2020). Stay away from large meals, coffee, and alcohol right before bed because these can disrupt your sleep. If you're hungry before bed, choose small, wholesome foods, and save your caffeine intake for the morning (National Sleep Foundation, 2021).

Reference:

Feelings, T. Y. (2023, March 16). World Sleep Day: Sleep is essential for health. Tackle Your Feelings. https://www.tackleyourfeelings.org.au/world-sleep-day-sleep-is-essential-for-health/

Dudley, K. (2019, September 24). Weekend catch-up Sleep Won’t Fix the Effects of Sleep Deprivation on Your Waistline. Harvard Health Blog. https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861

Vandekerckhove, M., & Wang, Y. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1

Olson, E. (2018, November 28). Can lack of sleep make you sick? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

Suni, E. (2020, August 14). Mastering Sleep Hygiene: Your Path to Quality Sleep (N. Vyas, Ed.). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene

Better Health Channel. (2022, March 16). Sleep hygiene. Vic.gov.au. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene

Mayo Clinic. (2020, April 17). 6 Steps to Better Sleep. Mayo Clinic; Mayo Clinic Staff. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Harvard Health Publishing. (2020, July 7). Blue Light Has A Dark Side. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

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The Impact of Green Spaces on Wellbeing: Integrating Natural Environments for Enhanced Health

With the increasing prevalence of urban living, a significant number of individuals are finding themselves encompassed by brick and steel, rather than the presence of forests and flora. Nevertheless, within the busy and noisy urban environment, green areas provide a refreshing and symbolic respite. These natural habitats not only offer a break from city life but also offer several health advantages. This blog article explores the substantial influence of green spaces on our overall well-being and promotes community gardening as a potent approach to enhance both mental and physical health.

The Importance of Green Spaces for Wellbeing:

Reducing anxiety:

Exposure to natural environments has been shown to have a substantial impact on reducing stress levels by decreasing the production of cortisol, a key hormone associated with stress (Ewert & Chang, 2018).

2. Improves reasoning abilities:

Engaging in activities in natural environments can enhance cognitive functions such as focus, recall, and imagination. Nature possesses rejuvenating properties that aid in revitalising the cognitive system (Rhee et al., 2023).

3. Facilitates the growth and progress of children's development:

Children that engage in play within natural environments undergo heightened levels of physical activity, acquire improved interpersonal abilities, and enjoy higher mental growth. The presence of nature fosters the development of creative thinking and the ability to solve challenges (Brown, 2023).

4. Promotes physical exercise:

Green spaces offer natural environments for engaging in exercise including strolling, running, and cycling, which are crucial for maintaining a healthy lifestyle (Loureiro & Veloso, 2017).

Wellbeing Intervention: Community Gardening:

A highly efficient and captivating approach of maximising the advantages of green places is by means of community gardening. Community gardening is the practice of cultivating and managing a garden alongside with fellow people of your community.

Advantages of Community Gardening:

Facilitates interpersonal relationships:

Community gardens serve as communal areas where individuals from various age groups and cultures gather, promoting a feeling of fellowship and inclusion (BUILDING a COMMUNITY GARDEN in YOUR PARK: Opportunities for Health, Community, and Recreation Grow Your Park Initiative, n.d.).

2. Promotes psychological well-being:

Study conducted by the I. Panțiru et al., 2024 has demonstrated that engaging in gardening activities can alleviate symptoms associated with depression and enhance one's mental well-being. This is attributed to the cultivation of a feeling of purpose and the establishment of a consistent habit.

Initiating a Community Gardening Initiative:

Locate an appropriate parcel of land that is suited for cultivating plants. It could refer to an empty plot of land, a specific area within a park, or a facility used by the community. Assemble a collective of persons who are interested and engaged in your neighbourhood. Determine the specific plant species you wish to cultivate. Consider the fruits, vegetables, herbs, and flowers that flourish in the specific climatic conditions of your area. Acquire basic supplies such as equipment, seeds, soil, and means of accessing water. Seek out local organisations that could help or funding for community gardens. Create a gardening timetable that is suitable for all individuals. Consistent upkeep is crucial for a thriving garden. Gardening encompasses both the process and the end result. Take pleasure in the moments you spend outside, the new connections you make, and the sense of fulfilment that comes from cultivating your own food.

Reference:

Ewert, A., & Chang, Y. (2018). Levels of Nature and Stress Response. Behavioral Sciences, 8(5), 49. https://doi.org/10.3390/bs8050049

Rhee, J., Schermer, B., Han, G., So Yeon Park, & Kyung Hoon Lee. (2023). Effects of nature on restorative and cognitive benefits in indoor environment. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-023-40408-x

Brown, B. (2023, June 15). The Benefits of Exploring Nature with Young Children. Wildflowers Early Learning. https://wildflowersel.com.au/benefits-of-exploring-nature-with-young-children/#:~:text=By%20engaging%20in%20activities%20in

Loureiro, A., & Veloso, S. (2017, August). Green Exercise, Health and Well-Being. ResearchGate; unknown. https://www.researchgate.net/publication/308099577_Green_Exercise_Health_and_Well-Being

BUILDING A COMMUNITY GARDEN IN YOUR PARK: Opportunities for Health, Community, and Recreation Grow Your Park Initiative. (n.d.). https://www.nrpa.org/uploadedFiles/nrpa.org/Grants_and_Partners/Environmental_Conservation/Community-Garden-Handbook.pdf

I. Panțiru, Ronaldson, A., Sima, N., A. Dregan, & Sima, R. (2024). The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Systematic Reviews, 13(1). https://doi.org/10.1186/s13643-024-02457-9

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Optimising Your Well-being Through Nutritious Eating Habits

In a culture when junk food and packaged foods are commonplace, it is often disregarded how our dietary decisions might affect our overall welfare (Sutter Health, 2019). The correlation between our dietary choices and our overall well-being, encompassing both physical and mental aspects, is significant. Optimal nutrition is crucial for sustaining proper bodily function and preventing or alleviating dysfunction caused by internal or external sources. This blog article will examine the vital connection between nutrition and wellbeing and present an efficient intervention: the Mediterranean diet.

Proper nutrition is essential for maintaining optimal wellness. Our diet supplies the energy and essential elements our bodies require to operate optimally. Here are several ways in which eating affects your overall well-being:

Increases metabolism and enhances stamina:

An adequately balanced meal guarantees the optimal combination of nutrients necessary for sustaining energy levels across the day. Whole grains, which are complex carbohydrates, offer long-lasting energy in contrast to simple carbohydrates like glucose (Harvard School of Public Health, 2017).

2. Enhances Psychological Function:

Antioxidants, vitamins, and minerals are essential for promoting brain health and enhancing ability to think. Consuming diets that are abundant in fruits, vegetables, and beneficial fatty acids has been associated with a reduced likelihood of experiencing cognitive impairment (Woteki et al., 1992).

3. Boosts the body's defense mechanism:

Optimal eating enhances your immune system, reducing your vulnerability to infections. According to Harvard Health Publishing, 2021 vitamins C and E, zinc, and omega-3 fatty acids have specific advantages for enhancing immunity.

4. Decreases the likelihood of developing chronic medical conditions:

Consuming a diet that is abundant in fruits, vegetables, lean meats, and whole grains will decrease the likelihood of developing chronic ailments including heart disease, diabetes, and cancer (World Health Organisation, 2020).

Wellbeing Intervention: The Mediterranean Diet:

The Mediterranean diet is derived from the culinary traditions of prehistoric cultures that flourished in the Mediterranean Basin. The Mediterranean diet has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, some cancers, anxiety, dementia, and mental and physical impairment in older adults (McManus, 2019).

Steps to follow the Mediterranean Diet:

Plan to consume a minimum of five portions of fruits and vegetables on a daily basis. Substitute processed grains with whole grains such as brown rice, whole-wheat pasta, and quinoa. Substitute vegetable oil with olive oil for cooking, and consume nuts and seeds as snacks. Consume fish a minimum of two times per week and restrict the intake of beef and pork. Choose dairy products that are low in fat or completely fat-free. Reserve sweet foods for important events. Ensure adequate hydration by consuming ample amounts of water across the day, while indulging in wine in a moderate manner (Lăcătușu et al., 2019).

Optimal diet is essential for preserving overall health and well-being. By embracing the Mediterranean diet, you can enhance your connection with food, derive greater pleasure from your dietary choices, and make more nutritious selections. Keep in mind that even minor alterations might have a significant impact. Commence your day by integrating a selection of these suggestions into your everyday regimen and observe how they augment your quality of life.

Reference:

Sutter Health. (2019). Eating Well for Mental Health | Sutter Health. Sutterhealth.org. https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health

Harvard School of Public Health. (2017, March 21). Carbohydrates. The Nutrition Source; Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

Woteki, C. E., Thomas, P. R., And, F., On, C., & Council, R. (1992). Eat for life : the Food and Nutrition Board’s guide to reducing your risk of chronic illness. National Academy Press.

Harvard Health Publishing. (2021, February 15). How to boost your immune system - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

World Health Organization. (2020). Healthy diet. World Health Organization; World Health Organisation. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

McManus, K. (2019, March 11). A practical guide to the Mediterranean diet. Harvard Health Blog. https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194

Lăcătușu, C.-M., Grigorescu, E.-D., Floria, M., Onofriescu, A., & Mihai, B.-M. (2019). The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. International Journal of Environmental Research and Public Health, 16(6), 942. https://doi.org/10.3390/ijerph16060942

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Enhance Your Wellbeing with Physical Activity: Experience with Progressive Muscle Relaxation

Amidst our hectic schedules, it can be very difficult to prioritise our mental and physical well-being. Physical activity is an excellent method to enhance your general well-being and develop tolerance. This blog post examines the positive impact of exercise on overall well-being and suggests a straightforward and efficient method known as Progressive Muscle Relaxation (PMR) that may be seamlessly included into your daily schedule.

Engaging in physical exercise not only helps maintain physical fitness but also offers remarkable advantages for mental well-being. Exercise can enhance your overall well-being in several ways:

Sense of wellbeing:

Physical activity stimulates the release of endorphins, which are hormones that promote positive emotions and alleviate feelings of worry and despair (Mayo Clinic Staff, 2017).

2. Alleviate Anxiety:

Engaging in exercise reduces the levels of stress hormones such as cortisol, resulting in a state of increased relaxation and reduced anxiety (Exercising to Relax, 2020).

3. Improve Your Sleep Quality:

Routine physical activity can speed up falling asleep and enhance the quality of sleep, resulting in better and rejuvenating nap (Newsom & Rehman, 2023).

4. Develop Psychological Tolerance:

Engaging in physical activity enhances your ability to regulate emotions, hence increasing your resilience when confronted with difficulties in life (Martín-Rodríguez et al., 2024).

5. Cardiovascular Health:

Engaging in physical activity enhances cardiovascular well-being, hence decreasing the likelihood of developing heart disease and stroke (Nystoriak & Bhatnagar, 2018).

Wellbeing Intervention: Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is an exercise introduced by Edmund Jacobson in the 1920s that requires active participation (Toussaint et al., 2021). This straightforward method aids in achieving physiological and psychological relaxation, hence diminishing tension and augmenting one's general state of wellbeing.

Benefits of PMR:

PMR, or Progressive Muscle Relaxation, contributes in alleviating anxiety by increasing physical relaxation (Mayo Clinic, 2022).

Progressive Muscle Relaxation, is proven to relieve chronic pain by neutralising contracted muscles and discomfort (Vambheim et al., 2021).

(PMR) can enhance concentration and enhance cognitive function by lowering muscle tension (Anita Duwi Andriani et al., 2023).

How to Practice PMR:

Below is a straightforward instruction to help you start:

Select a tranquil and comfortable location where you will not be interrupted. If desired, assume a comfortable seated or lying position with your eyes closed. A few long breaths will assist you in relaxing. Maintain tension in the foot muscles for approximately five seconds. De-stress gradually in your feet while concentrating on the sensation of relaxation. Hold this state of relaxation for approximately ten seconds. Tense and then relax each muscle group as you ascend the body: the calves, quadriceps, abdomen, chest, arms, shoulders, neck, and face. As one releases tension in each muscle group, focus on the pervasive sensation of relaxation that circulates through the entire body. As you conclude your session, take a few more long breaths and savor the general feeling of relief (Muscle Tension, n.d.).

Integrating physical activity into everyday life will greatly enhance your general state of health and ability to recover from challenges. Progressive Muscle Relaxation is a straightforward and efficient technique that can aid in stress reduction, sleep improvement, and psychological enhancement. By comprehending the advantages of physical activity and embracing Progressive Muscle Relaxation (PMR), you can actively pursue a state of improved well-being and increased contentment.

Reference:

Mayo Clinic Staff. (2017, September 27). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Exercising to Relax. (2020, July 7). Harvard Health; Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Newsom, R., & Rehman, A. (2023, March 3). The Connection Between Diet, Exercise, and Sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-health/diet-exercise-sleep

Martín-Rodríguez, A., Gostian-Ropotin, L. A., Beltrán-Velasco, A. I., Belando-Pedreño, N., Simón, J. A., López-Mora, C., Navarro-Jiménez, E., Tornero-Aguilera, J. F., & Clemente-Suárez, V. J. (2024). Sporting Mind: The Interplay of Physical Activity and Psychological Health. Sports, 12(1), 37. https://doi.org/10.3390/sports12010037

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5(135). https://doi.org/10.3389/fcvm.2018.00135

Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-Based Complementary and Alternative Medicine, 2021(1), 1–8. https://doi.org/10.1155/2021/5924040