inpsync july newsletter · 2018. 8. 22. · i n cont rast , a medit erranean diet high in f ish,...

INPSYNCOfficial Monthly Newsletter of InPsync Psychology

I S S U E 1 0J U L Y 2 0 1 8

T H I S I S S U E I N C L U D E S :

I N P S Y N C P S Y C H O L O G Y

' I n P s y n c w i t h W e l l b e i n g '

WHAT'S ON THIS MONTH?

FEE INCREASE

RELATIONSHIP CORNER

MEET SARA.. OUR NEW PSYCHOLOGIST!

REMINDER...NATASHA WILL BE GOING ON LEAVE

TOP 10 FOODS FOR A BETTER MOOD

IS THERE A MIND-GUT RELATION?


MEET SARA.. OUR NEW PSYCHOLOGIST! WELCOME TO THE TEAM

Sara is a registered psychologist, who hascompleted a Masters in Counselling Psychology.She has a specific interest in working with youngpeople, refugee communities and individualsexperiencing a range of mental health issuessuch as depression, anxiety, bipolar disorder,grief and loss and trauma.

She has several years of experience incounselling and community development,previously working in primary, secondary andtertiary educational environments, in familytherapeutic settings and in community activismrelated to refugee and ex-detainees.

She is a strong believer in implementing acompassionate care approach that places theindividual at the centre of the therapeutic processand allows their unique voice to resonate and beheard. She utilises several therapeuticapproaches to promote change which includeCognitive Behaviour therapy, Emotion FocusedTherapy, Acceptance Commitment Therapy andChild and Family Therapeutic approaches. Shealso provides counselling support in both Englishand Arabic.

Sara will be available for appointments as of July2018 and will be working from our Brunswick andGlenroy Locations.

We look forward to Sara joining the team atInPsync Psychology!

Sara Mussa- Psychologist


Reminder... Natasha will be going on leave.

A little reminder that Natasha will be going on leave as of August2018 to start preparing for her new role as a mother!

We encourage anyone who would like to meet with Natasha beforeshe leaves to organise an appointment time this month. This willalso be the time to book in if you would like a transition appointmentso that Natasha can introduce you to the new psychologist who youwill be seeing once she commences her leave.

You can call us on 1300 019 230 or email us [email protected] to organise your nextappointment.


Top 10 Foods for a Better Mood

Eat these "brain-healthy" foods to keep a positivemood and healthy mind.When was the last timeyour therapist or doctor asked you what you'reeating?

Food is important, not just for our physical healthbut also for our mind. It can be an excellentsource of vitamins, nutrients, and antioxidants.Growing research supports the theory that whatwe eat everyday can improve our mood and helpwith treating depression and anxiety. Nutritionalpsychiatry (or “food psychiatry”) is a new butgrowing field that is becoming mainstream. Our Westernized, so-called “cafeteria” diet iscalorie-loaded, nutrient-poor, and highlyprocessed, resulting in extra calories without realnutrition. Animal studies have found that this typeof food leads to higher anxiety and depression.Foods high in sugar, fat, and sodium are veryaddictive and especially comforting. In fact,evolution has probably set us up this way.Researchers have even found that high-fat, high-sugar foods or “comfort foods” temporarily makeyou happier but create a cycle of self-medication.

In contrast, a Mediterranean diet high in fish,olive oil, nuts, and whole grains has been linkedto lower rates of depression. One study foundthat people who followed a Mediterranean diet forfour years reduced their risk of depression by 40to 60 percent. Another study found that a diet richin berries and green leafy vegetables, called theMIND diet (Mediterranean—Intervention forNeurodegenerative Delay), a hybrid of aMediterranean diet and a diet for people withhigh blood pressure, was linked to lower rates ofAlzheimer’s disease.

Here are the top 10 “brain-healthy”foods to help you promote a positivemood:

1. Leafy greens and broccoli. Leafygreens like kale and bok choycontain folate, calcium, magnesium,and vitamin K. Folate has been usedas a supplement to improvedepression. Leafy greens alsocontain compounds that help the liverprocess toxins better. If you'd ratherdrink your leafy greens, try mypartner Doug's Green PowerSmoothie recipe. For 2 servings,blend together until smooth anduniform: 2 cups of Tuscan kale, 1 cupbaby spinach, 2 small frozenbananas, 0.5 cup blueberries, 2 cupsof soy/almond/hemp milk, 0.5teaspoon honey, 1.5 tablespoonschunky almond butter.

2. Mussels and oysters. Oysters andshellfish contain plenty of VitaminB12, which is important forneurotransmitters in the brain andnerves. If you are vegan orvegetarian, you may be low invitamin B12 because it is foundprimarily in meat, dairy, and eggs. It’simportant to find alternative sourcesof vitamin B12.


3. Fish and Fish Oil. Studies have found that highfish consumption reduces depression. This may inpart be due to the fact that fish is often a goodsource of omega-3 fatty acids, an effectivesupplement to treatment for depression. If you'reusing omega-3 fatty acid supplements, most studiesrecommend 1 to 3 grams daily for mood, and thereshould be more eicosapentaenoic acid (EPA) thandocosahexaenoic acid (DHA) listed on the label.

4. Walnuts, Almonds, and Hazelnuts. Nuts are agood source of Vitamin E. You can have them raw orunsalted. One study found that a Mediterranean dietsupplemented with 30 grams of mixed nuts, such aswalnuts, almonds, and hazelnuts daily significantlyreduced depression.

5. Berries. Blueberries in particular have been foundto protect the brain. In one study, eating twoservings of blueberries a week was linked to areduction in the risk of Alzheimer's disease by 35percent.

6. Lentils, chickpeas, beans. Legumes contain highlevels of folate and zinc, both of which have beenused as effective supplements for depression.Getting enough zinc is particularly important forvegetarians and vegans since the absorption of zinccan be reduced by 50 percent from phytates, whichare found in plants. Beans are a good source ofprotein and keep your blood sugar levels stable, butbeans like black eyed peas also contain high levelsof folate.

7. Dark Chocolate and raw cacao nibs or powder.Dark chocolate and cacao (unroasted cacao beans)contain cocoa polyphenols, a type of antioxidantfound in plants that was found to improve calmnessand contentedness in a study where people receiveda dark chocolate drink mix. Raw cacao powder andnibs do not contain added sugar and can be used insmoothies. Cacao and cocoa powder can containtoxic heavy metals, depending on the brand.

8. Pumpkin seeds. A quarter cupcontains almost half the dailyrecommended dose for magnesium, anessential mineral to protect you fromdepression and anxiety. Pumpkinseeds also contain zinc, plant-basedomega-3 fatty acids, and tryptophan,which helps promotes sleep.

9. Fermented Foods and Probiotics.Researchers are shedding light on theimportant link between the bacteria inthe gut (your so-called “second brain”)and your mood. Fermented foods likekimchi and sauerkraut containprobiotics and can reduce socialanxiety. Fermented foods andprobiotics can also help withdepression and anxiety. Mice who wereon probiotics behaved as if they hadtaken Prozac. Probiotic powdersupplements have also been shown toreduce negative thoughts during sadmood.

10. Turmeric. The active ingredient inturmeric is curcumin, an anti-inflammatory compound found toimprove the effectiveness ofantidepressants in reducingdepression. You can drink it in a tea oradd it to your everyday dishes like chilior pasta sauce.

Try eating more of these foods topromote a better mood.


Is there a mind-gut connection?More research suggests feeding your gut bacteria may help lift your mood.

Gut health is a popular news topic that seems tomake almost weekly headlines at the moment.And it’s not just about digestion. Studies areincreasingly suggesting that the health of our gutand intestinal bacteria may also impact our levelsof anxiety, stress and depression.

Research has linked poor diet to higher risk ofdepression, and shown that conditions like irritablebowel syndrome (IBS) or functional gut disordercan be triggered by stress. Inside the gut

Let’s take a closer look at how our gut flora(microbiota) works. Along with other microbes,microbiota contains a mixture of billions of tinybacteria. Each person’s microbiota is unique, andsome people might have more or less of certaintypes of bacteria.

Early research comparing the gut health of peoplewith depression to people without it has found asignificant difference in types of gut bacteriabetween both. To further complicate things, thereis evidence showing gut irritation – from food,environmental triggers or more – may send signalsto the central nervous system, which then triggersmood changes.

How do your gut and brain talk to each other?

The ‘gut-brain axis’ allows messages to be sentbetween each, and bacteria are thought to play arole in which messages are sent. Bacteria areeasily affected by food, antibiotics and probiotics(food for the healthy bacteria in your gut), whichthen impact which messages are sent along theaxis, and when.

How can you improve your gut health?

Eating a diet rich in plant foods andprobiotics, and cutting back on refined,processed choices as well as alcohol canhelp improve your microbiome. Commonfoods rich in probiotics include legumes,whole grains and vegetables such asonion, garlic, asparagus and artichoke.

A recent study found that only sevendays of eating a diet low in fibre andvegetables but high in saturated fatsresulted in significant changes to thetypes of bacteria present in the gut.Consistently eating well is the key tokeeping your microbiome in balance.

Studies in rats have shown probioticscan positively influence anxiety anddepression scores. In particular, 28-daycourses of the probiotic lactobacillusrhamnosus had an antidepressant-likeeffect, and reduced levels of stress-induced cortisone in the rodents. This inturn had an effect on behavioursassociated with fear, suggesting certainprobiotics can alter brain neurochemistryand subsequent anxiety-drivenresponses. It’s certainly an excitingstarting point for human based studies.

Learning more about the role gut healthplays in our mood gives us yet anotherreason to eat a healthy, varied diet.Understanding microbiota and gut health is also another essential avenue tohelping manage mental health.


RELATIONSHIP CORNER

If you or someone you know if currently having relationship troubles or would like to get somemore tips for improving a relationship please contact us today on 1300 019 230 to organisean appointment with one of our psychologists.

The failure of the grand romantic gesture... We see grand romantic gestures all the time in film and TV. The boombox scene in SayAnything. Romeo at Juliet's window. Forrest Gump diving into Jenny's arms. More common examples: an extravagant bouquet, an expensive dinner at a fancyrestaurant, or a week-long trip to a tropical resort. While these are indeed grand gestures,our research shows that they are not a "quick fix" if you're unhappy in your relationship. Youmight just end up fighting on the beach or over dinner, and you won't feel closer. Instead, to reconnect with your partner, start small. Turn toward your partner, even for thesmallest bids. Tell them how much you appreciate and admire them. Support them in theirdifficulties and celebrate their successes. Those small, everyday moments are the mostimportant romantic gestures, and they will build up a wealth of positivity and connection inyour relationship.

Meaning is subjective...or is it? In modern relationships, there seems to be a high value onindependence, on having your own careers, friends, and interests. Even your own forms ofmeaning in those areas of your lives. The final principle in The Seven Principles for Making Marriage Work is to create sharedmeaning—which means that a relationship isn't just about sharing a home, or raising kids, ormaking love. It can have a spiritual dimension that has to do with creating an inner lifetogether—a culture rich with symbols and rituals of connection. When you follow thatprinciple, meaning is not subjective. It is shared. Creating shared meaning is to form anappreciation for your roles, values, and goals that link you and your partner together. It willlead you to understand who you are together as a couple, and even as a family. So, whatdoes your relationship mean to you and your partner?

Taken from Marriage Minute- The Gottman Institute


WHATS ON IN JULY?

STRESS DOWN DAY 24/7/18

S t r e s s D o w n D a y i s a n a n n u a l

e v e n t h e l d b y L i f e l i n e d e d i c a t e d t o c r e a t i n g a w a r e n e s s a r o u n d t h e

i m p o r t a n c e o f r e d u c i n g t h e b u r d e n o f s t r e s s o n o u r

c o m m u n i t y . O n S t r e s s D o w n D a y w e e n c o u r a g e y o u t o r e d u c e y o u r

s t r e s s l e v e l s b y d r e s s i n g d o w n , e n j o y i n g f u n a c t i v i t i e s w i t h

f r i e n d s a n d w o r k m a t e s w h i l e a t t h e s a m e t i m e r a i s i n g f u n d s f o r

L i f e l i n e

NATIONAL DIABETES WEEK 8-14/7/18

D i a b e t e s A u s t r a l i a . E a c h y e a r D i a b e t e s A u s t r a l i a c e l e b r a t e s

N a t i o n a l D i a b e t e s W e e k t o r a i s e a w a r e n e s s a b o u t d i a b e t e s i n

A u s t r a l i a . T h e c a m p a i g n a i m s t o e d u c a t e A u s t r a l i a o f t h e r i s k

f a c t o r s f o r t y p e 2 d i a b e t e s a n d h o w t y p e 2 c a n b e p r e v e n t e d .

NATIONAL PYJAMA FOUNDATION

20/7/18N a t i o n a l P y j a m a D a y i s a l l a b o u t w e a r i n g y o u r b e s t b e d t i m e a t t i r e

t o h e l p T h e P y j a m a F o u n d a t i o n r a i s e m u c h - n e e d e d a w a r e n e s s a n d f u n d s f o r c h i l d r e n i n f o s t e r c a r e . S o t h i s J u l y p u t o n y o u r f a v o u r i t e

P J ' s , m a k e a d o n a t i o n , a n d g e t y o u r f r i e n d s / c o l l e a g u e s i n v o l v e d !

NATIONAL TREE DAY 29/7/18

P l a n e t A r k P l a n e t A r k i s c a l l i n g f o r p e o p l e t o c o n n e c t w i t h n a t u r e

b y g e t t i n g i n v o l v e d i n N a t i o n a l T r e e D a y , A u s t r a l i a ' s l a r g e s t t r e e -

p l a n t i n g a n d n a t u r e c a r e e v e n t . P e o p l e c a n p a r t i c i p a t e b y

b e c o m i n g N a t i o n a l T r e e D a y s i t e c o o r d i n a t o r s o r a t t e n d i n g

p l a n t i n g s i n t h e i r l o c a l a r e a s .

inpsync july newsletter · 2018. 8. 22. · i n cont rast , a medit erranean diet high in f ish,...

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