Beating Depression
Depression hits many of us at different times during our lives. The symptoms are commonly known: being tired all the time, low self-esteem, no self-confidence, disturbed sleep, concentration impaired and no interest in life.Depression is not just a dark mood; it is an illness. Low levels of the hormone serotonin are a known contributing factor. The lower the Serotonin levels the deeper the depression. To increase the Serotonin all the building blocks need to be present.
One of the vital missing links is often the amino acid Tryptophan. So increasing Tryptophan in our diets can help ease depression. Foods that are high in Tryptophan are fish, turkey, meat and chicken, Parmesan cheese, almonds, barley, lentils and bananas. Tryptophanes first priority in the body is to make Niacin (vitamin B3), not to make Serotonin. In other words, it is vital to ensure that you are getting adequate amounts of Niacin in your diet, if you are going to increase the Serotonin levels.
Other B Vitamins are also essential. A good balance diet, which includes a variety of fish, pulses and fresh raw vegetables, is always the key. Some foods that help lift moods are:Carbohydrates in winter, if you crave these in winter, they may help lift the winter blues. Look towards eating the more complex carbohydrates such as dried beans, pasta, vegetables, cereal, whole grain bread and crackers.Spinach is high in folic acid. It has been shown that people with depression have lower levels of folic acid than normal.
Low folic acid can cause the levels of Serotonin to shrink. The amount need to fight off depression is only 200mg-500mg a day. This amount can easily be found in foods such as green leafy vegetables. 200mg is can be obtained from about three quarters of a cup of spinach.Fish is brain food. Eating seafood can improve your mood.
Seafood is extra high in the trace mineral Selenium. Those with low Selenium levels are more likely to be anxious, depressed and tired. (Australian soils are deficient in Selenium) It has been found that when those with low Selenium levels increase them, their moods improve. Most Selenium comes from grains, seafood and cereals. Brazil nuts are one of the richest sources of them all.
Eating just one a day will guarantee you are never deficient in Selenium. Garlic. Studies on garlic have shown that not only do they have other health benefits, but also the garlic eaters, generally had a greater sense of well-being. They experienced less fatigue, anxiety, sensitivity, agitation and irritability.Many lifestyle considerations need to be looked in to. Smoking cigarettes and drinking alcohol can decrease the tryptophan levels, as can caffeine and sugar.
When suffering from depression it is easy to use these as a crutch and instead of decreasing your usage, it is increased. Of course this just exacerbates the situation.Exercise is a great mood lifting. Mood elevating endorphins are released during exercise. A brisk walk or jog is great way to clear the air. Other great exercises for this are cycling, racquet sports, aerobic exercise, weight lifting, etc.
As always, it is important to look at things holistically. Emotional aspect must consider. Often depression comes with an overload of energy, so releasing that energy is important. So apart from exercise already mentioned, massage is a great energy mover. Doing things that help spark your creativity can help release pent up emotional energy too.
Consider writing in a journal, or stories, poetry, whatever. Drawing pictures, they don't have to be a master pieces, just let yourself go, draw squiggles, doodle, paint picture, splurge with colour. Take a class in something like pottery, anything creative. Play a musical instrument. Sing.
It doesn't have to be in tune, just let it out; this is a great way to release emotions. Enjoy other people's creativity; go to museums, art galleries, craft show, or concerts.A great way to deal with depression is to get involved in something worthwhile. Leave your troubles behind and help someone else. In our lives today, it is so easy to become isolated from other people. This is just a breeding ground for depression.
Join a group and make some friends. Find someone to talk to about your problems. In severe cases counselling may help.If you need more than this you may want to consider supplements. Hypericum (St John's Wort) is the number 1 herb for depression. (If you are on other medication, check first that it won't interact) Tryptophan is available but on a limited basis.
A multivitamin, which is high in the B vitamins, is essential. Flower Essences are a good stand by to help you through. Essential oils can also lift the mood. (If you would like help in selecting the right combination of supplements, just contact me through my website, http://www.puttingitright.com.au and I will put together a selection for you, with a special price.)Above all, changing your outlook helps. Work on replacing your negative thoughts with positive empowering thoughts.
Take charge and live the life you want to live..
Andrea Putting N.D., Naturopath, Writer and creator/owner of health sites including, http://www.puttingitright.com.au, http://www.naturopathsresourcefile.info, and http://www.naturalhealth4cats.info . Explore the world of Natural Medicine; take your health into your own hands. Know how to be healthy and stay healthy.Are Your Beliefs Spoiling Your Life?
Copyright 2006 Christopher Green
Throughout your life, you have formed a set of values and meanings to make sense of the world you live in. These values and meanings constitute your beliefs and your beliefs are what you hold to be true about life. Your beliefs are at the core of your existence and you wouldn't be the person you are now without them.
Beliefs are very important. The only reason you act and behave the way you do is because of your beliefs. For example, people who believe in God will act in a way conducive with their belief ? praying or going to church for example.
If you don't believe in a God, it is very unlikely you'll pray to one.
This pattern follows in most areas of our lives and here are three very powerful beliefs that can hurt you and spoil your quality of life. They are beliefs common to stress, anxiety and depression and they underpin these illnesses. Do you hold any or all of the following beliefs:
1...
Depression > Are Your Beliefs Spoiling Your Life?
Heavy Weather Guide
Direct Answers - Column for the week of April 26, 2004My girlfriend and I are basically the same age, just a six month difference.
When I went to buy the engagement ring in February, I felt certain she was the right one.
She accepted my proposal by saying, "If we go slow?"
We've been doing that.
We had the ring resized to fit her finger, and the wedding wasn't to be until Easter 2006.
This morning she broke it off.
We were happy and taking it slow, but for some reason it felt fast to her.
Right from the start, her relatives pressured her to break up.
She asked me questions, I answered honestly, and my answers were acceptable.I want to get married and have my own happy family in the next five years.
Preferably in the next two.
This afternoon I even cried.
What can or should I do?
I know suicide's not the answer, but maybe it would make a difference to her and them.
No, I...
Depression > Heavy Weather Guide
Staying Sane While Wall Street Crashes
Everybody is riding the Wall Street Roller coaster.
Even if you are not invested, the headlines scream out one word: PANIC!It's hard not to join in the panicking.
The Panic Crowd seems to be having all the fun these days.
But they don't have all the happiness.
You see, it's true what your mother told you: money doesn't buy happiness, at least not for most people.
But the lack of money does buy pure misery.Did you ever wonder why so many office towers have fusion-sealed, micron-proof windows to keep office workers safe from any semblance of fresh air?
It has to do with the stock market.
During The Great Depression, just too many brokers were jumping out of windows.
This enraged a nation of vengeful investors, who demanded to kill their brokers personally.
So henceforth all windows were sealed.(The good news is that by the time the windows were sealed, The Great Depression had ended, so there have been very...
Depression > Staying Sane While Wall Street Crashes
Is Lack of Sleep Making You Fat?
Memphis, TN (ContentDesk) July 7, 2006 -- Women who are getting less sleep than they need could be causing themselves to gain weight, according to new research from Case Western Reserve University.
A study recently completed showed that getting less than 5 hours per night makes a woman 32% more likely to experience major weight gain and 15% more likely to become obese.Dr. Sanjay Patel, lead researcher, said that amount of exercise and quality of diet were also tracked in this study, but they found that the weight gain could not be due to those factors.
Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more. But in fact they ate less, explained Dr.
Patel.Patel went on to say that there was no conclusive evidence that proved why sleep deprivation leads to weight gain.
The solution to the problem seems simpleget...
Depression > Is Lack of Sleep Making You Fat?