132 , 133 , 135-137
of thyroid hormones neurodevelopment , 130 , 138 brain development and function , 130 and cognitive function . 138 Magnesium is necessary for the functioning of over 300 enzymes . 64 , 72 , 125 , 139-143 It is involved
64 , 142 , 144 , 145 in DNA and RNA synthesis , membrane structure , 145 energy metabolism , 140-142 maintenance
146 , 147
of normal heart rhythm , neurotransmission , 140-142 , 146 muscle relaxation , 142 bone integrity , 141 and reduction of inflammation . 139 Zinc is a
145 , 148
component of around 300 enzymes .
72 , 149 , 150
It is involved in gene expression , synthesis of DNA and RNA , 151 cell structure , 151 cardiovascular health , 152 neurotransmission , 153 , 154 brain function , 153 , 155 immune system health , 156
151 , 154 , 157-161
and has antioxidant64 , and anti-inflammatory
64 , 151 , 152 , 158 , 159 , 162 , 163 properties .
Hydration is very important in supporting self-care . Water is essential for metabolism , 164 as a carrier for nutrients and waste products , 165 substrate transport across membranes , 164 cellular homeostasis , 164 temperature regulation , 164 , 165 and circulatory function . 164
Self-care and herbal medicines
Herbal medicines have been used for thousands of years for the prevention and management of various health conditions , particularly chronic disease . 166-168 Modern Western herbal medicine emphasises the effects of herbs on the whole body and individual body systems with the aim of producing enduring improvements in health and wellbeing . 56 , 169 This part introduces a number of herbal medicines that have benefits in supporting self-care practices , including Ashwagandha , Brahmi , Chamomile , Lemon Balm , Passionflower , Rhodiola , and Saffron .
Bacopa monnieri ( Brahmi ) has cognitive effects , 24 , 25 enhancing cognitive performance , 170-172 173 , 174
learning , memory 24 , 170 , 173-175 and recall . 171 Crocus sativus ( Saffron ) has antioxidant , 27-29 antiinflammatory , 26-29 sleep-promoting , 26 learning and memory enhancing , 28 neuro-endocrine , and neuroprotective effects . 27 Saffron has been found to be beneficial in the management of depression 27 , 29 , 34 , 39 , 176-179 and insomnia . 26 Matricaria recutita ( Chamomile ) has anti-depressant , 34 anxiolytic , 35-37
35 , 36 , 180-182 anti-inflammatory , antioxidant , 35 , 180 , 181 sedative ( calming ), 36 , 37 , 183 180 , 182
analgesic and antispasmodic 35 , 36 properties . Chamomile has beneficial effects in depression 34 anxiety , 183 irritability , 36 and for relaxation 37 and sleep . 182 Melissa officinalis ( Lemon Balm ) has numerous actions and uses including improving mood 43-45 and anxiety , 40 , 44 , 45 improving memory 44 , 45 43 , 44
and cognition , and for sleep . 41 , 45 Lemon Balm has antispasmodic , 184 digestive , 184 and carminative 184 properties . Passiflora incarnata ( Passionflower ) has numerous
34 , 38-42 actions , including anti-anxiety , analgesic , 185 anti-spasmodic , 42 , 185 and sedative properties . 38 , 185 , 186 Passionflower
34 , 39-42 , 186 is used to reduce anxiety , depression , 42 stress , 42 nervousness , 186 irritability , 186 41 , 42 , 185 , 186
and insomnia . Rhodiola rosea ( Rhodiola ) is an adaptogen 187 herb that has been found to enhance endurance , 187 resilience , 187 and work performance . 187 , 188 Rhodiola improves burnout-related symptoms 187 and has neuroprotective 189 , 190 properties . Withania somnifera ( Ashwagandha ) has numerous actions and uses , including mood enhancement , 33 and reduces stress , 31 , 32 , 191 31-33 , 40
anxiety , and depression . 33 Ashwagandha has nootropic effects , 31 improving memory , 33 , 192 32 , 192
cognition , concentration , 33 attention , 192 endurance and stamina , 193 Ashwagandha has tonic , 32 adaptogen , 31-33 , 191 antiinflammatory , 31-33 , 191 antioxidant , 30-33 and immune modulating 31-33 properties .
Self-care and lifestyle medicine
Lifestyle medicine applies various environmental , behavioural , and psychological principles to enhance physical and mental wellbeing . 46 It aims to improve quality of life through healthy eating , 46 , 194 active living , 194 physical activity , 46 relaxation , 46 recreation , 46 engagement in meaningful activities , 46 social interaction and networking , 46 meditation , 47 , 195-197 mindfulness-based techniques , 46 work-rest balance , 46 sleep , 46 and emotional resilience . 194
Physical activity
Physical activity and exercise are very important for overall health 50 and daily physical activity is important for maintaining health for people of all ages . 11 Physical activity is associated with overall wellbeing 198 and decreased risk of heart disease , 50 type 2 diabetes , 50 stroke , 50 and mortality . 50 , 199 Exercise shows improvements in cardiometabolic health via lowering blood pressure 199 and improvements in lipid profile and glucose tolerance . 198 Physical activity has also been found to prevent or reduce the development of osteoporosis . 198 Research shows that physical activity improves psychological wellbeing and mental health , 199 200 , 201
such as depression , anxiety , 201 overall emotional health , 198 and cognition . 198
Meditation
Meditation has been found to improve stress , 47 , 195 , 202 47 , 195
anxiety , depression 47 , 195-197 and mood , 47 reduce pain , chronic pain , chronic pelvic pain , fibromyalgia , migraine , 47 heart rate variability , 203 post-traumatic stress disorder , 197 47 , 202 , 204 , 205
improve cognition , working memory , 204 attention , 202-204 creativity , 203 self-awareness , 202 presentmoment awareness , 202 and quality of life . 47 , 196 Meditation and meditation techniques can be applied in everyday situations as well as in stressful situations . 195
148 | vol30 | no3 | JATMS