Damon K. Jones

Damon is a Spiritual Life Coach, Couples and Family Therapy Coach, Holistic Health Practitioner, First Aid in Mental Health Practioner, Diet and Nutrition Advisor, and Vegan, Vegetarian Nutrition Life Coach.

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Author vitahealthny_6uflym Categories Mental Clarity, Wellness Posted on 1 Comment on Developing an Optimal Mindset for Personal Growth

Developing an Optimal Mindset for Personal Growth

Maximizing your personal growth is a worthy pursuit. In fact, many people make personal development their primary purpose in life. But even if you just want to smooth up your rough edges, having an effective mindset for personal growth will make the process more enjoyable and your efforts more fruitful.

The first thing that needed is an open mind. Personal growth requires considering new perspectives, ideas, habits, and beliefs. If you’re dead set on approaching the world in a particular way, you’re greatly limiting your growth. Only when you are open to all the various possibilities can your growth be maximized.

Consider that if you already had an optimal perspective and approach to everything, you’d already have everything you want. You may be mistaken about multiple things. Are you willing to figure out what those things are?

We all must be open to the idea that in changing our objectives based on new things that we will discover about the world and ourselves.

We also must have an interest in learning new things till the day we die. Are you willing to learn about goal setting? Overcoming fear? Discipline? Communication skills? Reading about new ideas? There’s a lot that we all don’t know that we need to know if we are going to become everything that we are capable of being.

Failing at things is Nessasary for success. Trying new things requires failure. It’s rare and lucky to succeed at something the first time. Whether you’re learning to be a better public speaker, taking a class, or learning how to play the violin, there will be failure.

Failure provides the opportunity to learn and then to apply that knowledge during future attempts.

Developing the mindset to experiment with different things. Many of us are so set in our ways we miss out on new things that are good for us. Should you eat a vegan, vegetarian, or paleo diet? Try them all and see what works for you. You can’t be certain what you want to have, do, or be until you’ve experimented and found the best answer for yourself.

The ability to set your ego aside. Your ego is a major obstacle when it comes to maximizing your personal growth. Your ego makes you more likely to be certain you’re right when you’re wrong. It leads you to blame others when the fault is your own. It also makes you afraid to fail.

Value improvement over perfection. Daily improvement is incredibly powerful. It’s not possible to be great at something instantly. When you can get excited about improving by 1% at something, you have a great mindset for personal growth.

To achieve personal growth, we must have patience with the process. Personal grown does not happen over night. It may take decades to become the best possible version of yourself. Even figuring out the ideal sleeping schedule can take several weeks of trial and error. It takes time to get over your social anxiety or lose weight. Patience is an important factor!

Changing and growing isn’t for the weak. It’s important to be determined and committed to changing yourself and your life. Determination is a valuable asset to have in many facets of life. Even people with minimal talent have become incredibly successful through great determination.

Personal growth is challenging, but it can be a lot easier with a mindset that supports your desire to grow. Too many people try to grind their way to progress, but real growth requires more finesse much of the time. Grinding also isn’t sustainable for most people.

Your mindset can be your shortcut to fantastic personal growth. The optimal mindset for personal growth is open, curious, determined, and patient. Take a hard look at your mindset before continuing on your personal development journey.

Author vitahealthny_6uflym Categories Health, Wellness Posted on 0 Comments

The Surprising Truth About What Happens When You Drink One Percent More Water

If you’re trying to lose weight or eat healthier, drinking a little more water could make a big difference. A recent study found that adults who increased their water consumption by 1% ate fewer calories and less sugar, salt, fat, and cholesterol.

According to researchers at the University of Illinois, drinking 1 to 3 more water glasses a day helped participants cut out 68 to 205 calories, along with the other positive changes. To put that in perspective, you’d have to jog for about 25 minutes or walk for about 45 minutes to burn 200 calories.

For such significant results with so little effort, you may want to try this yourself! Use these tips to help you drink more water and make other quick and powerful changes.

Water’s importance: drinking lots of water is key to health—mostly when you eat a high-fiber diet. Water helps fiber do its work of effortlessly getting rid of waste. Every part of your body depends on water to function optimally, so it’s vital to hydrate all through the day. 2 liters of water/day is the recommended level – but do remember that the fresh vegetables and fruit in the alkaline diet also contribute significantly towards the daily intake.

When you drink enough water, the cells in every part of your body get hydrated through the blood. The skin is the largest organ of your body. The skin needs hydration, even as the impurities and toxins get flushed out at the cellular level.

Drinking the proper amount of water will improve your skin tone, give you tighter skin and reduce puffiness.

The Surprising Link Between Sleep and Dehydration

You probably know that you need adequate sleep and hydration to stay healthy. However, you may not realize how closely the two are connected.

Adults who sleep 6 hours or less each night are up to 59% more likely to be dehydrated than those who get a full 8 hours of sleep. That’s according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is vasopressin. This hormone maintains your water balance and rises during the later sleep stages. If you miss those hours, your kidneys won’t retain enough fluid.

This is just one example of how fluid intake and sleep affect each other. Find out more about daily habits that can help protect your mental and physical wellbeing.

Drink More Water

Individual needs vary, so the old rule about drinking eight glasses of water a day is just a suggestion that may or may not work for you. Talk with your doctor if you have any questions about how much water would work best.

Use these guidelines to add more water to your diet:

  1. Carry a bottle. Bring a bottle of water along with you wherever you go. That way, you can take sips throughout the day.
  2. Add flavor. Plain water can taste great, but maybe you want a little more excitement. Add cucumber slices, ginger, or limes. You could also brew a cup of green tea or drink sparkling water.
  3. Buy a filter. If your tap water has an unpleasant aftertaste, invest in a filter.
  4. Eat your water. Many foods have a high water volume. Good choices include celery, cabbage, spinach, broccoli, watermelon, oranges, and strawberries.
  5. Limit alcohol. On the other hand, alcohol is dehydrating. Most experts recommend up to 1 cocktail a day for women and 2 for men.
  6. Measure your intake. If you have a hard time keeping track of how many glasses you’ve had, you can use the latest technology or old fashioned methods. Browse online for free apps that will measure your total or use a water bottle with markings on the side indicating the number of ounces.

Other Ways to Make Your Diet Healthier

Staying hydrated isn’t the only easy way to quickly transform your diet. Many minor daily changes add up to a significant impact.

Try these simple strategies:

  1. Read labels. Processed foods are the most common source of excess sugar and salt. Check the label first.
  2. Eat more fiber. Fiber fills you up with fewer calories. Indulge in plenty of vegetables, fruits, and whole grains.
  3. Enjoy nutritious treats. Speaking of indulgences, you can still satisfy your sweet tooth. Bake an apple with cinnamon and nutmeg or
  4. Control portions. Diets that are too restrictive can leave you feeling deprived and vulnerable to binging on junk foods when you have a lapse. Stay in control by enjoying smaller servings of the foods you love.
  5. Cook more. Preparing your food lets you decide on the ingredients. You can modify any dish by using less sugar or salt.

Smart lifestyle choices will help keep your mind and body healthy and fit. Drinking more water is one easy habit of working into your healthy living plan.

Author vitahealthny_6uflym Categories Fitness, Mental Clarity Posted on 1 Comment on How Black America can Fight Depression with Exercise

How Black America can Fight Depression with Exercise

Black America was already struggling with historic levels of mental health problems amid the coronavirus pandemic. Black America paused for eight minutes and forty-five seconds and witnessed George Floyd’s killing. It co-signed all the stress and anxiety that exist in the Black Community.

According to data from the Census Bureau, within a week after George Floyd’s death, anxiety and depression among Black Americans were shot to higher rates than any other racial or ethnic group, by 41 percent. That is approximately 1.4 million more people.

A 2018 study in the journal Lancet found that Black Americans suffer higher levels of psychological distress following police shootings than white people even when they live in the same community.

Let’s be real, just being a Black man and woman is stressful! The problem is our community leaders, and politicians have shied away from an honest dialogue of the constant stress it is Black in America.

People with depression or anxiety will most likely experience weight gain or weight loss due to their condition or the medications that treat them. Depression and anxiety can be associated with overeating, poor food choices, and a more sedentary lifestyle. Over time, weight gain may eventually lead to obesity.

About 43 percent of adults with depression are obese, according to the Centers for Disease Control and Prevention (CDC). And they say adults who’ve been diagnosed with depression are more likely rested Source to be overweight than those who haven’t.

Children who are depressed have a higher BMI than children who aren’t. In one 2002 study, they found that children who were depressed were more likely rested Source to become obese by the time researchers’ followed up one year later.

Obesity in the Black American community has been a growing concern in recent decades. Obesity does not only come from stress; it results from multiple societal elements. Other factors include inequities in stable and affordable housing, income, and access to quality education.

These factors can directly or indirectly influence an individual’s chance to live a longer and healthier life. Also, suppose one combines those circumstances with disparities in access to affordable and nutritious food or safe places to be physically active.

Among African-American adults, nearly 48 percent are clinically obese (including 37.1 percent of men and 56.6 percent of women, compared to 32.6 percent of whites (including 32.4 percent of men and 32.8 percent of women). For this reason, awareness of these risks must be spread more widely to help combat the habits leading to obesity.

Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show that you can fight depression at home with a change in your activity level.

It’s true! Physical activity can profoundly impact your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle.

Exercise comes in many forms, and you can find a regimen that fits you. Avoid overdoing it when it comes to exercise; ease into some physical activity and see how you feel.

Try these effective strategies to fight depression with exercise:

  1. Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge in your body. The temporary mood lift that this endorphin surge provides can help reduce depression on a short-term basis.

• When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Even yoga, Pilates, and strength training exercises can provide you with a boost of endorphins to pick up your mood.

• Working out for at least 30 minutes to combat symptoms of depression can also boost energy and concentration, which can reduce some of the negative feelings associated with depression.

  1. Improve your overall well-being. Strength training is a great way to improve your health and well-being, reducing symptoms of depression. For example, lifting dumbbells can build long, lean muscle, enhancing metabolism and making a more robust and healthier body.

• While strength training may not directly impact your depression symptoms, its ability to improve your health can have long-term effects on your overall well-being.

  1. Exercise daily—exercise at least 30 minutes each day, six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel the relief of your depression symptoms on a much more consistent basis.
  2. Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that these patients’ remission was comparable to cognitive-behavioral therapies and medication treatments.

• While exercise may not replace your need for other treatment options completely, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies you rely on for relief.

• If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before changing them.

  1. Develop a routine. Developing a routine for exercise can have numerous benefits. Not only will you be combating your depression with exercise itself, but also having a routine to look forward to can boost your spirits and ward off the overwhelming feelings of depression.

The Bottom Line

Depression can negatively impact your life in many ways. If you Black, depression takes an enormous toll on you, your family, and your community. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms associated with depression: helping to clear your mind and improve your energy while also giving you a general sense of well-being.

Suppose you don’t already have a regular exercise regimen and suffer from depression. In that case, this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or replace them altogether. Please consult with your physician to learn more.