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11 Natural Treatments For Depression

11 Natural Treatments For Depression

That said, clinical depression sucks, and if you’re someone who suffers from it, my heart goes out to you. I’m in no way intending to diss anti-depressants or suggest you ignore your doctor’s advice. I know anti-depressants can be life-saving for people. But unless you’re suicidal or otherwise in dire need of urgent medication, before you dose up on side-effect laden pharmaceuticals, it’s worth considering some natural treatments that might help lift your mood.

How To Treat Depression Naturally

1.  Consider why you might feel depressed. Sometimes depression is a symptom of something circumstantial in your life, rather than biochemical imbalances. Does your job require you to sell out your integrity every day? Have you been unable to admit that you need to end your marriage? Are you feeling spiritually disconnected or sexually restless? Are you suffering from creative blocks? Is your body failing you? Are you facing financial ruin? Be honest with yourself about what might be off-kilter in your life, and make an effort to get to the root of why you might be feeling depressed.

2.  Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner’s high, anyone?

3.  Never skip a meal. Keeping your blood sugar stable reduces mood swings.

4.  Eat a serotonin-enhancing diet. Many anti-depressants like Prozac act by inhibiting the reuptake of serotonin by receptors in the brain, thereby increasing serotonin levels. But you can increase your brain’s serotonin levels by eating foods that boost your serotonin levels naturally.

Serotonin-enhancing foods include:

  • Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
  • Healthy fats like coconut oil
  • Eat a high protein diet, especially proteins high in tryptophan, like free range turkey

5.  Avoid caffeine, which reduces serotonin levels. If you need an energy boost, supplement with L-Tyrosine (500 – 1000 mg).

6.  Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. If you live somewhere that gets little sun, invest in a therapeutic light box.

7.  Try mood-enhancing supplements: (DISCLAIMER: Although you can get these supplements over the counter, I always recommend doing this under the care of a physician, since supplements can have side effects and risks and can interact with other medications.)

  • 5-HTP 50-300 mg up to three times/day — start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you’re taking an anti-depressant.
  • St. John’s Wort 300mg three times/day. If you don’t feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
  • SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
  • L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
  • Fish oil (DHA/EPA) 1-3 g/day with food.

8. Meditate or try guided imagery. Meditation’s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits.

9. Get your hormones balanced. If your thyroid, adrenal or sex hormones are out of whack, your mood can get all wonky. See a good integrative medicine doctor and ask them to order and interpret the following tests:

  • Thyroid gland tests – TSH, free T4, free T3, total T3, thyroid antibodies
  • Adrenal gland tests – cortisol, DHEA-S, pregnenolone
  • Sex hormone tests – estradiol, progesterone, free and total testosterone

10. Make efforts to bolster your mental health by being more authentic in all aspects of your life. Too often, we walk around wearing masks, pretending to be something we’re not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church — and then we wonder why we wind up depressed. Practice letting your authentic freak flag fly and watch how your mood lifts.

11. Talk it out. See a therapist, psychiatrist, or life coach and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world.

If all else fails and you need anti-depressants, don’t beat yourself up. Sometimes you can do everything right, and if your imbalance is biochemical, you may need the drugs. But don’t forget to nurture the rest of you too. Depression, like most physical and mental illnesses, is multifactorial and requires a global investigation of your whole health — not just your mind and body, but your relationships, your work, your financial picture, how you express yourself creatively, how you satisfy yourself sexually, your environment, and whether you’re letting your Inner Pilot Light (aka authentic self) shine.

Unsure whether you’re really depressed or just in need of a vitality boost? Read this!

By Lissa Rankin, MD

Lissa Rankin, MD is a mind-body medicine physician, founder of the Whole Health Medicine Institute training program for physicians and other health care providers, and the New York Times bestselling author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself.  She is on a grassroots mission to heal health care, while empowering you to heal yourself.  Lissa blogs at LissaRankin.comand also created two online communities – HealHealthCareNow.com and OwningPink.com. She is also the author of two other books, a professional artist, an amateur ski bum, and an avid hiker. Lissa lives in the San Francisco Bay area with her husband and daughter. 

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

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Super Bowl and TIME Magazine Both Focus on Mindfulness

Super Bowl and TIME Magazine Both Focus on Mindfulness

 

Guess what, we all meditate! We may be unaware of this because we believe meditation means sitting still and closing our eyes. However, the moment we focus attention on one thing and bring the mind into a quiet place then we are meditating, which means it can be as much active as it is being still.

The most well-known forms of meditation are watching the flow of the breath or repeating a mantra, as these focus the mind. But it could just as easily be mindfully throwing a football or the stroke of a brush as you paint; most meditation traditions do walking meditation as well as sitting practice. This is meditation in action, which is mindfulness: awareness of the present moment.

“The Seahawks believe their kinder, gentler philosophy is the future of football,” says Alyssa Roenigk in ESPN The Magazine. So could mindfulness and meditation be a way to win the Super Bowl? The Seahawks obviously believe that it can. They are taught yoga and sitting meditation as a part of their training, as it’s difficult to be focused if they are distracted by a monkey mind jumping from thought to thought.

“Meditation is as important as lifting weights and being out here on the field for practice,” says Russell Okung of the Seahawks. “It’s about quieting your mind and getting into certain states where everything outside of you doesn’t matter in that moment. There are so many things telling you that you can’t do something, but you take those thoughts captive, take power over them and change them.”

Meditation focuses the mind in one place and this equally applies to the Denver Broncos, even if they may not knowingly meditate. In football, mindfulness is needed for the accuracy of a touch-down pass down the field, or the presence to know when to throw or when to run with the football: Payton Manning’s great passes are made mindfully, Knowshaun Moreno runs with awareness, Eric Decker receives in the moment!

We taught meditation to the Torquay United Football team in England, sitting in the men’s locker room. They were at the bottom of their league but won their next game, which meant they advanced to the next division. Filmed by the BBC on the 6:00pm evening news, the coach was convinced that the mindfulness training had enabled the players to stay positive, despite being in such a losing position.

As our partner, Brian Jones says: “Meditation is as much something that happens to us as, as something we do, like the “ah-ha” moment when we first learn to ride a bike. All of a sudden it just makes sense, becomes familiar, and comfortable. Meditation and mindfulness, like riding a bike, are about embodiment, self-mastery, and self-fulfillment.”

TIME Magazine agrees. The Feb 3rd issue focuses on mindfulness, the far-reaching effect it is having in all walks of life, and on Jon Kabat-Zinn, who brought mindfulness to hospitals and clinics, through his Mindfulness Based Stress Reduction (MBSR).

“People come with a huge amount of pain and suffering, both physical and emotional,” says Kabat-Zinn in our Award Winning book, Be The Change. “Through the cultivation of mindfulness, they develop a more functional relationship with that suffering, they turn towards it, open to it, and actually befriend it to a degree rather than insisting that it stop, and in the process, the pain often transforms or even falls away… For the most part, they will tell you that they are more in touch with their own beauty than they may have been since they were children.”

Whether we sit in formal meditation with our eyes closed, go for a walk or throw a football, if we do it with awareness we are meditating. We can sit with our eyes closed but if our mind is scattered then there’s no stillness, while we can be running everywhere playing competitive sport but if our mind is focused and aware then we are being mindful. A clear and comprehensivetraining in mindfulness is vital, so it can become integral to every part of our life. Play to win: practice mindfulness!

By Ed and Deb Shapiro

Ed and Deb are the co-founders, with Brian Jones, of RevolutionaryMindfulness.com. Join to get our newsletter, free meditation downloads, community support, and learn to balance your nervous system. They are the authors of award winning Be The Change, How Meditation can Transform You and the World. See more at RevolutionaryMindfulness.com andEdandDebShapiro.com

You can learn more in our book, Be The Change: How Meditation Can Transform You and the Worldforewords by the Dalai Lama and Robert Thurman, with contributors Marianne Williamson, Jane Fonda, Ram Dass, Byron Katie and others. Our 3 meditation CD’s: Metta—Loving kindness and Forgiveness; Samadhi–Breath Awareness and Insight; and Yoga Nidra–Inner Conscious Relaxation, are available at: EdandDebShapiro.com

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

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Healing Paint Colors for Your Ayurveda Type

Healing Paint Colors for Your Ayurveda Type

Now this is a truly healthy and healing paint: The paint itself is as pure as  possible and the 108 colors are designed to promote harmony and balance using  East Indian Ayurvedic color therapy. All this from a company that has been on  the leading edge of pure, green, safe products since the 1970s!  Mouse over the  108 colors chosen with this ancient wisdom in mind to see which colors resonate  with you and what they mean.

Visit the AFM  Safecoat site and click one at a time on the Ayurvedic types listed on the  left, Vata, Pitta, and Kapha. You will see a list of colors to the right of the  picture of a room. Move your mouse over each color name to turn the room to that  color.

After you have found the colors that speak to you,  try this fun quiz to see which type you think you are from reading words! For me, I never figured out my Ayurvedic type from reading text about them,  or from all the quizzes  I have taken, but it was clear as a bell from looking  at the colors on the AFM Safecoat site.

By Annie B. Bond

Annie is a renowned expert in non-toxic and green living. Named one of the  top 20 environmental leaders by Body and Soul Magazine, Annie has authored four  books, including “Home Enlightenment” (Rodale Press, 2005) and “Better Basics  for the Home” (Three Rivers Press, 1999).

The 5 Healing Colors

The 5 Healing Colors

According to Chinese medicine, the “Five Healing Colors” can purify and heal  all the pathways in the body, and the colors are traditionally used to harmonize  the organs. When you visualize these universal energetic color forces, the  organs become purified.

Even if you don’t have organs in stress, this is a wonderfully cleansing and  preventative exercise for your whole body:

Use this guided meditation using any one of the organs using the appropriate  color:

1.  Sit calmly but alertly.

2.  Pay attention to the calm place behind  your mid-brow.

3.  Think of something you love, and relax.

4.  Bring  your attention to the organ in need of attention.

5.  Picture the organ,  feeling the love you experienced in #3.

6.  Picture the organ as a rose that  is the color required, and imagine the rose slowly opening. Repeat until the  color radiates through and from the organ.

7.  Breath out the colored light

 

Blue:  The healing color of the kidneys.

Red:  The healing color of the heart.

Green:  The healing color of the liver.

White:  The healing color of the lungs.

Yellow:  The healing color of the spleen.

Adapted from The Secret Teachings of the Tao Te Ching, by Mantak Chia  and Tao Huang (Inner Traditions, 2005). Copyright (c) 2005 by Mantak Chia and  Tao Huang. Reprinted by permission of Inner Traditions. Adapted from The  Secret Teachings of the Tao Te Ching, by Mantak Chia and Tao Huang (Inner  Traditions, 2005).

By Annie B. Bond

Annie is a renowned expert in non-toxic and green living. Named one of the  top 20 environmental leaders by Body and Soul Magazine, Annie has authored four  books, including “Home Enlightenment” (Rodale Press, 2005) and “Better Basics  for the Home” (Three Rivers Press, 1999).

How To Live Like You’re On Vacation – Everyday

How To Live Like You’re On Vacation – Everyday

How To Live Like You’re On Vacation – Everyday

Ah, this month is a doozy isn’t it? Don’t get me wrong – I love my job, but there’s something about these first weeks in January that kills. It’s like yesterday was all a-flutter with holiday lights and celebratory cheer and today is just… well shit, we’re just smack dab in the heart of winter. Getting “back to the grind” post holi-daze can feel particularly daunting when you’ve had some time away – which, I am grateful to say, I did. On an island. In Belize. Yep, I’m That Girl. The one who returns to the office in January abnormally (annoyingly) tan and chipper? Hi there. I think there’s still sand in my shoes.

But I’ve come to realize – as my boyfriend “helpfully” takes down the Christmas tree and I weep into my latté – that we don’t have to relinquish those delicious feelings of vacation just yet. In fact (drumroll), I’m quite dedicated to the idea of manifesting the get-away vibes as a integral part of my daily lifestyle (cymbal crash! Ooh! Aah!)! Not convinced? Read on.

Island Livin’

I spent a delicious week in December on a tiny island off of Belize City. My cousin was there studying abroad, my uncle had some frequent flier miles, and the gods were smiling upon me: presto change-o, Lauren’s on a tropical island for seven days. (Deep, deep bows of gratitude.) Each morning we woke up and slapped on bathing suits and SPF before breakfast. Each afternoon we played dominoes at the bar or caught naps in the hammock. Each evening we ate fresh sea fare and coconut rice by the light of the moon. Heaaaaaaven. The week was magical and relaxing in ways I hadn’t anticipated, but perhaps most surprising about the experience was the distinct voice shouting loud in my soul upon leaving: MUST. LIVE. HERE.

Ok, nothing special, right? Who doesn’t leave an island vacation tempted to skip that return flight and start a tugboat fishing business? But this voice was louder than any I’d heard in a long time, and it wasn’t telling me to move to Belize. (Ok, maybe a little.) It was saying – deep, resonant: Must live here, in this space – breathing more, doing less.

See, I believe that an integral part of being all me all the time is recognizing both what brings me joy and what brings out the joy in me. I like vacation, but I also like myself on vacation. I’m friendlier, I’m more peaceful, I’m more present. I dig the small stuff. I laugh louder and longer. I pay more attention to what I eat and whom I’m with and how I feel. And while sitting ocean-side with an umbrella in my ahem, juice, may make these feelings seem more accessible, they are absolutely possible to manifest at home as well. And frankly – “possible”? Necessary.

So, in the spirit of the New Year (and in clinging desperately to my quickly-fading tan), let’s get our get-away on.

9 Tips On how To Live Like You’re On An Everyday Vacation

  1. Unplug. I know, I know, you’ve heard this one before. But DO IT. I didn’t wear a watch for seven straight days and it was heavenly. I know that we have kids to pick up from school and meetings to make, but take at least one afternoon a week to throw your cell in a drawer and close that computer. Tell your spouse or a friend to wrangle you at a certain time, if you must – but really, lose track of time. (It’s kind of overrated anyway.)
  2. Rock that Stop-Doing list. Lissa Rankin recently wrote a great post about changing your to-do lists into not-do lists – as in, what would you like to free yourself from this week/month/year? Those choices were made for me on the island – what with limited Wi-Fi and housekeeping service – but there was something to be said about having very little I felt that I “needed” to accomplish each day. So, do some recon into your daily to-dos and see what you can delegate, diminish, or drop altogether. Create space.
  3. Reduce the stuff. You know one reason why hotels can feel so heavenly? Clutter-free, babes. This is another one you’ve heard before, but going to sleep with the laundry, laptop, and paper piles creeping over your nightstand makes for restless slumber. At the very least, give your boudoir the hotel once-over and ditch everything that doesn’t say relaxation. Moreover, think about all the stuff you use and “need” in a week’s time – if it wouldn’t make your suitcase, get rid of it. Pack (live) light.
  4. Talk to strangers. Whether it was asking for dining recommendations, a cheerful where-are-you-from over breakfast, or bonding with fellow snorkelers in our deathtrap tugboat, I met the loveliest of people by striking up dialogues with complete strangers. I know we’re all on-the-go in our daily lives and tend to walk the streets like we’re on missions from god (though yes, obtaining take-out Chinese can often feel like a divine calling), but try talking to someone new every day. You don’t have to be ocean-side to say hello there and ask for a good lunch spot.
  5. Eat locally. So maybe you won’t get to watch a sun-kissed fellow called Captain Jerry Jerome catch your dinner and throw it on the grill (true story), but chances are there are some regional delicacies in your ‘hood that you have not yet tried. Hit up your local farmer’s market, restaurant, and street fair to embrace the natural food of your area. Allow the idea of being present to carry into your recipes, cooking seasonally and trying new things. Be a locavore.
  6. Eat longer-ly. At home, I eat dinner in 15 minutes while also checking email, catching a sitcom, or going through my to-do list. On vacation, my favorite “restaurant” was a shack on the beach called Fran’s Fast Food – my quickest meal there took 2.5 hours. This is all to say, SLOW DOWN. Savoring each bite keeps you conscious of what (and how much) you’re eating and provides powerful opportunities for connecting with friends and family. Even if you’re dining solo, select one meal a week and take your sweet time with it. (Last night, a tofu stir-fry and I spent 60 sweet minutes together. Worth it.)
  7. Celebrate the small stuff. Toast to an easy commute, a beautiful sunset, waking up on time, and not getting a parking ticket. Celebrate a great hair day, an inspiring conversation with a friend, finishing a book (or a chapter, or a page!), and a surviving houseplant. Every moment of vacation seems to yell, Yes! Hello! Congratulations! – now it’s time to take a bit of that celebratory spirit into the “real world.”
  8. Connect with nature. Not all vacations will take us to remote locales – one of my favorite vacation spots, after all, is New York Cit-ay – but I will say that my most relaxing get-aways have been deeply connected to nature. Do what you can to bring a lil’ of nature’s positive perspective into your world – as my mom used to say about Hawaii, it’s hard to sweat the small stuff when you’re sitting between a volcano and the ocean. Even in winter, make time for the great outdoors.
  9. Take the scenic route. It’s easy to get stuck in ruts of taking the same streets home and the same shortcuts to the grocery store. In our efforts to streamline our tasks, we often forget how fun it is to get lost. (See Jennifer Shelton’s great post on getting lost here!) Vacation isn’t always about the destination – it’s about jumbled water taxi directions, wrong trains, and accidental hikes. Treat your city as if you’re seeing it for the first time and you know, take a left instead of a right. Explore.

Access the joy within

There are all sorts of other ways to bring the vacation-spirit into your daily living – listening to a white-noise machine with ocean sounds, putting a picture of your dream destination next to your computer, treating yourself like a tourist at home with a “staycation” – but none of those practices feel sustainable to me. I’m not trying to trick myself into an everyday vacation – I’m trying to live there, authentically. Breathe more, do less. Access the joy within to be my most celebrated, relaxed, curious self – with or without a tan.

By Lauren Nagel

Lauren Nagel is the editor in chief of OwningPink.com and a contributing writer for San Francisco music magazine The Owl Mag. Email her at lauren@owningpink.com

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