EXERCISE AND MENTAL HEALTH
For both you and your child, regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, andmore. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and Depression Maintaining an exercise schedule promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that encourage feelings of calmandwell-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also allow you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and Anxiety Anything that gets you moving can help, but adding an element of mindfulness—really focusing on your body and how it feels as you exercise—will not only help you improve your physical condition faster, but you may also be able to interrupt the flow of constant worries.
Exercise and ADHD Research has shown that exercising regularly may support cognitive function in persons with ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and Trauma Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin tomove out of the immobilization stress response that characterizes PTSD or trauma. Pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such aswalking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce symptoms.
KID’S COOKING CORNER Black Bean Chicken Burritos Your Child will Love this Veggie–Stuffed Dish
• 1/2 tsp paprika • 1/4 tsp pepper • 8 flour tortillas (8 inches) Optional Toppings: • Sour cream, shredded cheddar cheese, thinly sliced cabbage and fresh cilantro leaves
• 1 can black beans, rinsed and drained • 1 can (10 ounces) diced tomatoes and green chiles • 1 cup fresh or frozen corn
• 1 pound ground chicken • 1 green pepper, chopped • 1 sweet red pepper, chopped • 1 onion, chopped • 1 Tbsp canola oil • 1 jalapeno pepper, seeded and finely chopped • 2 garlic cloves, minced
• 2 tsp chili powder • 1 tsp ground cumin • 1/2 tsp salt
Directions In a large nonstick skillet, cook chicken over medium-high heat 4-6 minutes until no longer pink, breaking into pieces; drain and remove from skillet. Saute peppers and onion in oil 2-4 minutes until lightly browned, crisp-tender. Add jalapeno pepper and garlic; saute 1 minute. Stir in beans, tomatoes, corn, seasonings and chicken. Bring to a boil. Reduce heat; simmer, uncovered, for about 5 minutes until liquid evaporates. Serve in tortillas, with additional toppings if desired.
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