Posted on: Saturday, September 7, 2002

Small changes can make big impact on well-being

Fitness Magazine

Jon Orque • The Honolulu Advertiser

Your mind and spirit might be the most underappreciated components of your well being. But nourishing them not only lowers stress, lifts mood and improves relationships, it can also protect your health.

"Mind, body and spirit are interdependent, so if you nurture one, the others will benefit," says psychologist Linda Sapadin, Ph.D., author of "It's About Time! The 6 Styles of Procrastination and How to Overcome Them" (Penguin, $6.95).

Read on about the common mistakes and the fixes that will make your life more balanced and fulfilled.

Mind

• You don't know your family's mental health history: Like physical health, mental health problems often are genetic. Talk to your parents and grandparents to learn whether they suffered from conditions such as anxiety, postpartum depression or obsessive compulsive disorder, says Sapadin. Then discuss your family history with a doctor, who may be able to help prevent you from developing the condition, or at least identify it early.

• You're an Internet junkie: While the Web can be entertaining and informative, it can also eat up time you might otherwise spend with family and friends and may leave you feeling isolated. A recent University of Michigan study showed that isolation and loneliness may predict depression, so limit yourself to half an hour a day of recreational surfing.

Body

• You've banned chocolate: "Chocolate stimulates mood-enhancing brain chemicals like serotonin," says Debra Waterhouse, author of "Why Women Need Chocolate: Eat What You Crave to Look Good & Feel Great" (Hyperion, 1995). Just two Hershey's Kisses will do the trick, she adds.

• You eat only fat-free food: "Bad" fats, like saturated fat, can lead to heart damage. But "good" fats, such as omega-3s, can relax you and elevate your mood, says Dr. Ray Sahelian, author of "Mind Boosters: A Guide to Natural Supplements That Enhance Your Mind, Memory and Mood" (St. Martin's Press, $14.95). Fish is a good source, especially tuna and salmon.

Spirit

• You don't volunteer: A Cornell University study found that contributing your time increases feelings of self-worth and control over your life. To find a volunteering opportunity you'd enjoy, log on to www.volunteermatch.org.

• You never express your anger: Research has shown that women who fail to constructively express negative feelings risk increasing their emotional distress and may even be more susceptible to eating disorders. If you're feeling wronged, tell the other person in a calm, unconfrontational way.