Hope Integrated Health

13/10/2022

Simple strategies to help with low productivity from depression

Do you get de- motivated and end up not doing any of the tasks you had planned for the day? This can happen when you experience mild depression.
What can you do that will help?

Choose 3 tasks
Just choose 3 things to get done in a day– 1 for each part of the day, morning, afternoon, and evening.
Plan to do three things, you can do more if you want to, but you don’t have to.
Choose to do the easiest task when you have the least energy and the more challenging one when you have the most energy.
Celebrate at the end of each task with a self-congratulation.

Do 1-2 activities that you enjoy each day
Do some positive activities each day that you enjoy. This could be having a nice meal, listening to your favourite band, going for a walk-in nature, playing with a pet, reading a book, or watching your favourite TV show.

Build mastery
Choose an activity that is achievable for you, that you can get better at. This may be learning to paint, draw, lift weights, cook, learn to sew. Be gentle on yourself. If you don’t like it change the activity. Learning something new and becoming better at it can help with feel good chemicals in the brain.

Overcoming low mood sometimes requires outside help, support, and encouragement.

Get in touch today with a therapist at www.hopeintegratedhealth.com.au

05/09/2022

02/09/2022

Meal Prep Hacks

Whether you are prepping meals for the work week or deciding on dinner, some planning goes a long way to eating well. Yes, it may be easier to go get takeaway and that’s needed sometimes. When deciding on meals, make sure it has three elements. A high protein source such as red meat, chicken, or fish and for the vegetarians some legumes, eggs, or nuts.

Then add some fibre with at least 2 vegetables either salad or cooked add some olive oil. Complete the meal with some energy and fibre giving grains and there are lots to choose from, try brown rice, pasta, pearl barley or cous cous. If you have these elements consistently in your meals, you will be sure to get all the foods you need for good health.

Sometimes there are special diet requirements like allergies, gluten intolerance or other gut issues. For specific meal planning or diet advice, see a dietitian.

Find out more www.hopeintegratedhealth.com.au

21/07/2022

Are you fixated on losing weight fast? Always trying to drop that last 5-10kgs? Or wanting to fit into all those clothes you once wore?

Many women want to lose weight to look better rather than improve health. If you have been trying and trying for years now, it is time to shift focus.

• Develop a better relationship with food. Choose foods known for good health that you enjoy. Nourish your body with foods from all food groups. Learn to eat intuitively, paying attention to hunger and fullness cues.
• Yo-yo dieting only does harm – losing and re-gaining weight, because the eating plan is unsustainable only leads to increased fat storage and weight gain over time.
• Fit is better than thin – Finding an exercise you love and doing it regularly has many benefits, including improving moods and energy levels.

19/07/2022

Learning to Love your body

You are unique, much of your body shape and size is influenced by genetics. For the past 60 years the western culture has promoted being thin and tones as the ideal body for women. Not everyone can achieve this.
It is far better, in terms of your happiness, to appreciate your body and focus on optimal health.

How to love and accept your body
• Find an exercise you enjoy and helps you feel better. Workout with others if that is your preference.
• Remember you are unique and amazing. Focus on being the best you can be and avoid comparing yourself with others.
• Stop with the numbers – ditch the scales, focusing on measurements or clothing size. Rather dress for your body shape and treat your body well.
• Aim to stay healthy and highly functional throughout your life.
• Recognise that dieting can make you miserable and stressed, none of this helps.

08/07/2022

Anxiety is shown through the body, the knot or butterflies in your stomach, the heart or thoughts racing, shallow breathing and feeling like something is going to go very badly. It can come upon us when we worry and ruminate over our problems or future.

What to do – stop the thoughts that are negative about yourself or the future, tell yourself everything is going to be OK over and over
Do deep breathing and get into the present moment of here and now, engage the five senses and tell yourself you are safe.
Take one small action to move in a positive direction e.g., make the call that you need to
Talk to a trusted friend
Get help with your sleep if this is needed
Eat as healthy as you can 3 times/day
Do one thing you enjoy daily
Go for a walk-in nature or do another activity that you enjoy.

Anxiety can be debilitating, however there is a way out and there are ways to manage it. Sometimes we need to get professional help to make changes, that may be the one action you can take today.

Get in touch www.hopeintegratedhealth.com.au

06/07/2022

A person’s mental health is just as important as their physical health. When we have a physical problem like a skin rash or a sprained ankle, we don’t hesitate to get help. Why do we put off getting help when we are anxious, depressed or struggling in our relationships?

Sometimes it is stigma in our families that everything should be fine, just keep going and it will get better on its own or believing people
Won’t want anything to do with me if they know I am struggling.

Our mental health impacts so much about our lives and deserves attention when it isn’t going so well. Physical health must be looked after and maintained to live the life we want to be able to experience, so does our mental health.

Find out more from a therapist/dietitian today.

www.hopeintegratedhealth.com.au

09/06/2022

Anxiety…it can show itself in many ways – loss of appetite, poor sleep, an uncomfortable feeling and difficulty concentrating.

There are ways to manage it well – breathing, meditation, talking with others, releasing emotion or mindfulness.

Want to discover how you can manage in healthy ways, in ways that will add to your quality of life and not take away?

Get in touch with a counsellor at
www.hopeintegratedhealth.com

16/05/2022

Have you ever had a panic attack?

They can be scary when you don’t know how to manage them. It can happen when you are under stress, whether you admit it you a stressed or not. It’s the body’s way of telling you, hey pay attention. Something isn’t right.

Symptoms can include dizziness, pain in chest or abdomen, sweating and breathlessness. Usually, it happens suddenly and when you don’t expect making it that little scarier.

When it does happen tips to manage include lying down, deep breathing or breathing into a paper bag telling yourself you will be OK and that this too shall pass.

To learn more about how to get to the root cause and get rid of these out of your life visit

www.hopeintegratedhealth.com.au

06/05/2022

Have you tried eating the Mediterranean way and don’t know where to start?

It is one thing to know about it and another to make the needed changes. Let’s start with some motivation. It is one of the healthiest eating patterns in the world and boasts a variety of health benefits. It promotes heart health, supports healthy blood sugar levels, protects brain function, and protects against depression and anxiety.

Largely a plant-based diet, it also includes fish and seafood which can be included twice a week.
Where to start? – Start with increasing fruits, vegetables, and wholegrains. Once you have mastered this, move on to increasing legumes and fish and limiting foods high in added sugar and foods that are highly. Make sure you have some chicken, eggs and dairy and an absolute must to include are healthy fats. Healthy fats come from nuts, seeds, olive oil, olives, and avocado.

Choose water, tea, and coffee as the main beverages. Drinking a small amount of red wine is also included if there is no reason for you to avoid alcohol.

A dietitian can show you how to make the changes based on your likes and dislikes, budget and lifestyle and keep you motivated long enough for permanent change to be possible.

Find out more at
www.hopeintegratedhealth.com.au