Archives for April 2018

Depression is a difficult and debilitating disorder. It’s not uncommon for symptoms to sneak up on a person, starting with crankiness, weight gain, body aches, a lack of energy, or a feeling of numbness as you walk through your daily routine. The sooner you recognize the warning symptoms, the sooner you can take action.

Check out these eight natural ways to deal with the onset of depression

Exercise
Exercise bathes your brain in endorphins, happy hormones that can help offset the chemical imbalance that may be associated with your sinking mood. The adrenaline burst of regular exercise also helps you feel more energetic and connected to the world.

Sunbath
About ten million people in the U.S. suffer from Seasonal Affect Disorder, a mood disorder related to the amount of natural light available in certain seasons.

Yet even those who don’t get the winter blues can feel a boost in mood by spending some time in the sunshine. Sunshine aids in the production of vitamin D and regulates circadian rhythms to help you sleep at night.

Sleep Better
Getting a good night of deep, restful sleep is vital for physical and mental health. Without it, you’ll be cranky and chronically fatigued, which can worsen depression symptoms. Set up good sleep habits by adhering to a routine bedtime and wake-time and removing all screens from your bedroom.

Eat Healthy
While theories on nutritional supplements for depression vary, maintaining a healthy diet, low in refined sugars and “junk food”, helps regulate weight gain and smooth out the blood sugar swings that can lead to moodiness and irritability. Take a multivitamin supplement to ensure that you’re getting the vitamins and minerals your brain needs.

Socialize
Depression often leads to isolation, so make a point to socialize with good friends. Social interaction with caring loved ones can turn your thoughts to happy interests as well as draw you out of yourself.

Seek Adventure
Involving yourself in new activities and adventures helps push back on the urge to burrow under the covers. If you’ve ever wanted to take a Zumba class or visit that new museum exhibit, now’s the time to indulge. New experiences cause chemical changes in the brain and release dopamine which positively affects cognition and emotion.

Write
Keeping a journal of the symptoms you’re experiencing and the negative thoughts you may be having can help give perspective. Seeing those thoughts on paper will help you question their logic and thus challenge them. A journal may also be helpful in recognizing when your symptoms aren’t abating and you may need more help.

Get Professional Help
Natural methods of dealing with depression may only go so far. If you feel your symptoms persist despite your efforts, or they’re getting worse, never hesitate to seek professional help. Depression is a mood disorder that can be treated both in therapy as well as medically to give you real relief.

If you’ve got a normal, hectic American life, it’s likely you don’t eat as regularly or as well as you should. If meetings run long, a child needs to be picked up, or you’ve got a spreadsheet due, the first thing sacrificed is the regularity of square meals–and healthy eating.

The next time you’re feeling peckish, avoid the vending machine and instead indulge in one of these five healthy foods that give you energy.

Bananas
Yes, these handy, easy-to-transport snacks are full of fruit sugars, but they won’t give you the sugar rush-and-crash that a candy bar would. That’s because bananas have a whole lot of fiber that help slow-release the banana’s bounty to keep you feeling full and energized until you can have a real meal. Smear slices with almond butter for an extra protein boost.

Oatmeal
Available in handy packets (although try to avoid the packets with sugar added), a quick bowl of warm, thick oatmeal is full of carbohydrates. Carbs are a prime source of energy, and in the form of whole grain like oatmeal, those carbs are released much more slowly than, say, processed white bread. Oatmeal also offers up lots of B vitamins necessary for metabolism. Stir in a handful of blueberries for antioxidant benefits, as well.

Hummus
This chickpeas-and-olive-oil puree delivers carbs, protein, and fats for a solid energy boost. The presence of bean protein and fat slows the release of carbs, offering you a steady and long-lasting input of energy. Hummus comes in lots of different flavors like red pepper and garlic, and can be used instead of mayo or avocado on many sandwiches. Use it as a dip with raw cut carrots, broccoli florets, sugar peas, and/or celery to boost your vitamin and fiber intake.

Almonds
Almonds are nature’s perfect protein snack. Although they have few carbs, they do have vitamins and minerals that are necessary for peak metabolic function, such as manganese, copper, phosphorus, zinc, and iron. They’re also packed with B vitamins like riboflavin, thiamine, niacin, and folate, Vitamin E, and heart-healthy oils.

Eggs
Eminently portable (when hard-boiled), eggs are packed full of protein. It’s the ideal composition of protein, as well, since our bodies can absorb nearly 100% of it. Included in the humble egg are also all the amino acids that our body needs to build and rebuild muscles. A single egg contains almost a third of our daily requirement of protein, which makes us feel full and helps reduce sugary cravings.

It’s important to note that food not only fuels our bodies but it also fuels our brains. Healthy eating can make a big difference in how we feel, both physically and emotionally.