Mental Health Tips | Dr Ashwani Kansal

 

 

Mental Health Tips

Here are several mental health tips that can help promote well-being:

1. *Practice Self-Care*

   - Engage in activities that you enjoy and that relax you, such as reading, gardening, or taking a bath.

2. *Stay Active*

   - Regular physical activity can help reduce anxiety and depression. Aim for at least 30 minutes ofmoderate exercise most days.

3. *Maintain a Balanced Diet*

   - Eating a nutritious diet can affect your mood. Incorporate plenty of fruits, vegetables, whole grains, and healthy fats.

4. *Establish a Routine*

   - Creating a daily routine helps provide structure and can reduce feelings of uncertainty and anxiety.

5. *Prioritize Sleep*

   - Aim for 7-9 hours of sleep per night. Good sleep hygiene includes maintaining a consistent sleep schedule and creating a restful environment.

6. *Mindfulness and Meditation*

   - Practicing mindfulness or meditation can help you stay present and reduce stress. Consider apps or online resources to guide you.

7. *Limit Screen Time*

   - Reducing time spent on social media and screens can help decrease anxiety and improve concentration.

8. *Connect with Others*

   - Maintain relationships with family and friends. Share your feelings and experiences, and don’t hesitate to seek support.

9. *Journaling*

   - Writing about your thoughts and feelings can be a powerful way to process emotions and reflect on your experiences.

 

10. *Seek Professional Help*

   - Don’t hesitate to reach out to a mental health professional if you're feeling overwhelmed. Therapy can provide valuable tools and support.

 

11. *Practice Gratitude*

   - Take time each day to reflect on what you are grateful for. This can shift your focus from negative to positive thoughts.

 

12. *Limit Caffeine and Alcohol*

   - Excessive caffeine and alcohol can increase anxiety, so try to limit your intake.

 

13. *Engage in Hobbies*

   - Find activities that bring you joy, whether it's painting, cooking, or playing a musical instrument.

 

14. *Educate Yourself*

   - Learning more about mental health can help you understand your own feelings and foster empathy for others.

 

15. *Be Kind to Yourself*

   - Practice self-compassion. Accept that it’s okay to have bad days and that you are not alone in your struggles.

 

Incorporate these tips gradually into your routine, and be patient with yourself as you work towards better mental health.

 

DR.ASHWANI KANSAL MBBS, M.MED(FAMILY MEDICINE, PGDMH
DFID (FELLOWSHIP IN DIABETES, CMC VELLORE)

CONSULTANT PHYSICIAN And DIABETOLOGIST AND MENTAL HEALTH COUNSELOR

8826220044,7303399370

Tips for Dengue Management | Dr Ashwani Kansal

 

 

Tips for Dengue Management

How to Manage Muscle Loss In Diabetes After Meditation

 

To manage muscle mass loss due to medications like Dapagliflozin and Metformin, a multifaceted approach can be adopted. Here are some strategies:

 

1. Resistance Training and Physical Activity: Encourage regular resistance training (e.g., weight lifting, resistance bands) to maintain or increase skeletal muscle mass. This helps counteract muscle loss by promoting muscle protein synthesis and strength gains. Even moderate exercise can help preserve muscle function and mass.

 

2. Adequate Protein Intake: Ensure sufficient protein intake in the diet to support muscle repair and growth. Aim for about 1.2–2.0 grams of protein per kilogram of body weight, depending on individual needs and activity levels. Leucine-rich proteins (e.g., eggs, chicken, fish, legumes) can be particularly effective in stimulating muscle protein synthesis.

 

3. Supplementation: If dietary intake is insufficient, consider protein supplements like whey protein, casein, or plant-based alternatives. Branched-chain amino acids (BCAAs), especially leucine, can also support muscle mass preservation. Creatine supplementation has been shown to increase muscle mass and performance.

 

4. Monitor Weight Loss and Adjust Dosages: For patients on Dapagliflozin, which may lead to weight loss (including muscle loss), consider monitoring weight and adjusting dosage under medical supervision. Gradual weight loss with dietary interventions can help minimize muscle loss.

 

5. Adequate Caloric Intake: Ensure that caloric intake is adequate to prevent excessive weight loss. If needed, a dietitian can help design a meal plan that meets both energy and nutrient needs while managing diabetes.

 

6. Combining Strength and Aerobic Training: While aerobic exercise is important for cardiovascular health, combining it with strength training can have a dual benefit in preserving both muscle mass and cardiovascular fitness.

 

7. Follow-Up and Monitoring: Regular monitoring of body composition, including muscle mass and fat-free mass, can help assess the impact of interventions. This may involve periodic assessments using methods like bioelectrical impedance or DEXA scans.

 

By integrating these approaches, muscle loss can be minimized, leading to better outcomes for patients managing diabetes on medicationslike Dapagliflozin and Metformin.