Health Publications

Managing Stress and Food

June 28, 2024 By Dominique Munday

Managing Stress and Food: How the Two Correlate

Nutrition and stress are a two-way street and something many of us struggle with at times. Stress can either shut down a person’s appetite by the nervous system increasing epinephrine, a hormone that signals the body’s fight or flight response, that can cause a person to have little to no appetite or it can do the opposite. Prolonged stress can increase the hormone cortisol in a person’s body which can increase appetite beyond what would potentially be someone’s “normal”. A lack of self care and balance can lead to a decrease of healthy functioning, therefore it is helpful to do daily or weekly practices to keep stress at a lower level. One thing is true, we cannot get rid of stress, however we can learn to manage our personal stressors by incorporating coping and relaxation techniques.

Some suggestions to help counter stress according to Harvard Health Publishing through Harvard Medical School are participating in Meditation and Exercise, and by having a Support System. I would even back up and say work on identifying the stressors in your life, and then working on implementing practices to mitigate symptoms that arise from these stressors. A great way to identify stressors and work on creating a plan to decrease symptoms from short term or prolonged stress is to see a Mental Health Therapist! A Therapist can work with you to create a plan with added accountability and support to create more balance in your life, therefore increasing healthy functioning.

As a working adult who experiences plenty of stress, here are my favorite ways to relieve symptoms associated with stress:

Exercise: I enjoy walking, using my peloton, and doing yoga - I try to do some sort of joyful movement daily to help me connect with my body.
Journaling: I work on writing out my thoughts and feelings on paper so I can take some of what is in my brain and put it somewhere else.
Sleeping: I make sure to get 8 hours of sleep at night so I can feel renewed and replenished.
Social/Support: I utilize my support system by checking in with texts/phone calls and expressing my thoughts and feelings. I often see friends and family and focus on quality time by making sure we laugh a lot (and sometimes cry!).
Boundaries: I don’t spread myself too thin and make sure I make time for myself, even if it is only for 30 minutes in a day.

I also work hard at keeping phone usage/social media scrolling to a minimum, watch less news, and strive to always honor my body’s needs.

-Sierra Marcus, MA, LPC & Program Insurance Liaison

Embracing Mental Wellness

January 24, 2024 By Dominique Munday

While I don't possess formal therapy credentials or fancy Mental Health certifications, my 3 ½ years of experience working at Manna have been enlightening. Working at Manna has emphasized the crucial importance of self-care and prioritizing one's Mental Health. As we celebrate Mental Wellness Month, it's crucial to recognize the significance of nurturing our mental well-being. In the hustle and bustle of daily life, self-care becomes a cornerstone for maintaining a healthy mind. Let this blog be your go-to guide for practical self-care tips that promote relaxation, stress relief, and overall mental wellness.

1. Mindful Breathing:
• Take a moment each day for mindful breathing exercises.
• Inhale deeply, hold for a few seconds, and exhale slowly.
• Focus on your breath to bring your mind into the present moment.

2. Create a Relaxation Routine:
• Establish a calming routine before bedtime.
• Incorporate activities such as reading, gentle stretching, or a warm bath.
• Signal to your body that it's time to unwind and relax.

3. Digital Detox:
• Dedicate specific periods for a digital detox.
• Limit screen time and engage in activities that don't involve electronic devices.
• Disconnecting from technology can significantly reduce mental clutter.

4. Nature Connection:
• Spend time in nature to rejuvenate your mind.
• Take a leisurely walk in the park, hike a nature trail, or simply sit in a garden.
• Nature has a soothing effect on the mind and promotes a sense of calm.

5. Mindful Eating:
• Practice mindful eating by savoring each bite.
• Pay attention to the flavors, textures, and sensations.
• This simple act fosters a connection between mind and body.

6. Expressive Journaling:
• Start a journal to express your thoughts and feelings.
• Write about positive experiences, gratitude, or anything on your mind.
• Journaling can be a therapeutic way to release emotions.

7. Physical Activity:
• Engage in activities that get your body moving.
• Whether it's a brisk walk, yoga, or dancing, physical activity releases endorphins, boosting mood.

8. Quality Sleep Habits:
• Prioritize a good night's sleep for mental rejuvenation.
• Create a calming bedtime routine and ensure a comfortable sleep environment.

9. Connect with Loved Ones:
• Nurture your social connections.
• Spend quality time with friends and family, whether in person or virtually.
• Supportive relationships contribute to overall well-being.

10. Learn to Say No:
• Set boundaries and learn to say no when needed.
• Overcommitting can lead to stress, so prioritize your well-being by managing your workload.

This year, let's commit to making self-care an integral part of our daily lives. These practical tips are just a starting point on your journey to better mental health. Remember, small, consistent efforts can make a significant impact. Embrace self-care, prioritize your mental well-being, and celebrate the joy that comes from taking care of yourself. Here's to a year of renewed energy, relaxation, and mental wellness!

-Dominique Munday, Marketing

Opinion: Gymnast’s Death from Eating Disorder Still Resonates On WebMD

June 3, 2022 By Genie Burnett

WebMD published an article I wrote, below is a small portion of it, so be sure to go to WebMD to read the whole article!

Your pain can be put into the past, and you can move forward and conquer whatever you want to do.

web md usa team There was my gymnastics coach, Al Fong, talking with the Barbara Walters on TV about my ex- teammate Christy Henrich and her death by malnutrition/anorexia. I was floored at the conversation and the allegations that Al somehow, as her coach, was responsible for her eating disorder and subsequent death. I, too, had developed anorexia as a young teen, but I fortunately survived and thrived.

Christy was certainly our little "E.T. - Extra Tough." We were the start of Al’s coaching career at the Great American Gymnastics Express in Blue Springs, MO. There were about 20 of us who started out with him in the late '70s/early '80s, and we were in the gym all the time: 6 days a week, 3-4 hours per day.

We were there during the hottest days, doing conditioning (cardiovascular hell), getting rips on our hands from bars, falling off the beam, getting bruises, shin splints, and wearing ourselves out. It was some of the hardest work I’ve ever done — and the most fun, rewarding time of my life. We traveled all across Missouri in that blue van. We fought, cried, and loved each other. We were a family, and Al was our metaphorical Dad.

Read My Whole Article on WebMD