Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘joy’

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 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

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(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

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Happiness IS Contagious

Study: Happiness IS Contagious

 

It looks like Bobby McFerrin was right when he sang, “don’t worry be happy.” According to a study published in Statistics in Medicine and conducted at Harvard  University and the University of California, happiness is contagious.

That’s good news for friends, neighbors, and spouses of happy people.   The study found that when a person becomes happy, a friend who lives  close to the happy person has a 25 percent higher likelihood of becoming happy  too. The spouse of the happy person has an 8 percent increased chance  of happiness, and the next-door neighbors have a 34 percent  chance. But there’s more.

The researchers conducted a review of other studies, including the ongoing  Framingham Heart Study and the National Longitudinal Study of Adolescent Health.  Upon analysis the scientists not only found that certain relationships are most  impacted by happiness, they propose a theory called the “social contagion  theory” of ”three degrees of influence“ This is where  the study results get exciting. Lead researcher and professor at Harvard Medical  School, Nicholas Christakis, says that “Everyday interactions we  have with other people are definitely contagious, in terms of happiness.” While  that may seem obvious, he adds that the effect goes well beyond the  people with whom we have direct contact. When one person  becomes happy, the effect can spread by three degrees, which includes friends of  friends.

The researchers assessed people’s responses to survey questions,  including:  “How often during the past week would you say:  ‘I enjoyed  life? I felt hopeful about the future?’”

Of course, happiness may come in waves and, as a result, there are challenges  linked to studying happiness. But, when you consider the belief that there are  only 6 degrees of separation linking people, and that we can influence 3 degrees  of those people, it is quite a remarkable notion that if we make an effort to be truly happy (no, not the fake stuff!) then we can have a profound effect on  those around us.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

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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 A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

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8 Tips for Creating a Life with More Joy and Less Stress

3 Generations of Family #caregiving
Get your new year started on the right foot. We’ve compiled a list of new years resolutions you can use to cultivate a life with more relaxation, happiness, purpose and love. Happy new year!

Most of us who haven’t retired yet live busy, stressed-out lives. After all, we’ve got a lot to do: A job to work, children to raise, parents to check on, errands to run. What’s not to be stressed about, right?

The fact is that our responsibilities and obligations aren’t likely to fade anytime soon, but our stress can. It comes down to attitude. The mindset with which we approach the world around us (and the world within us) is the number one factor determining our happiness.

Here are eight time tested guidelines for a life with less stress and more joy:

1. Clarify Your Top Priorities and Control What You Can

Take time to plan and prioritize. The most common source of stress is the perception that you’ve got too much work to do.  Rather than obsess about it, pick one thing that, if you get it done today, will move you closer to your highest goal and purpose in life. Then do that first.

Remember also that some things are beyond your control. Has a parent with dementia said something unkind? Remind yourself that while you can’t prevent these remarks, you can control how you react to them.

Laughing man #laughter

2. Laugh Often

Laughter is a healthy way of relieving tension. It decreases levels of stress hormones (cortisol and epinephrine) while increasing the primary neurotransmitter for contentment, endorphin, our body’s own natural pain reliever. It also brings people together, which is always beneficial. Did your elderly mother try to make coffee with cat litter? Allow yourself to laugh it off instead of getting flustered.

You can also work actively to add laughter to your life. Place a higher priority on spending time with loved ones who make you laugh. Get a daily dose of your favorite sitcom on Netflix-streaming or Hulu if it’s not on TV. Or try Laughter Yoga. Its practitioners note that science has found the body is unable to differentiate between natural laughter and forced laughter. For this reason they actually suggest that people make themselves laugh and have group laughter sessions, advising students to “fake it till you make it.”

3. Have Empathy for Yourself

Those stressed out from working, parenting, or caregiving should try not to be too hard on themselves. Give yourself the benefit of the doubt and don’t blame yourself difficulties or bad outcomes. During the hardest times work to soothe and reassure yourself. Try repeating a favorite prayer or self-affirming mantra, reminding yourself that you’re doing the best you can under difficult circumstances.

4. Socialize

Swimming #Seniors

While a few hermits may claim that the solitary life is ideal, the psychological and medical communities agree that it’s important to spend quality time with friends and family. A groundbreaking survey by Gallup in 2008 found that social time is crucial to happiness and well-being. Gallup contacted 140,000 individuals and asked them how happy they had been on the day prior. Respondents were also asked about how many hours they spent socializing the day before (among numerous other questions). Unsurprisingly, there was a direct correlation between social time and reported happiness.

Organize regular monthly get-togethers with friends in a social setting that you can look forward to, such as a dinner club,  a Bunko or Mah Jong game, or  a movie or book club. Also take advantage of opportunities to make socializing therapeutic. If you become overly stressed from caring for an aging parent, join a support group (many can be found through the Alzheimer’s Association). Even online socializing at sites such as our Eldercare Community Forum can be beneficial.

5. Practice Self Care

Body and mind are interconnected, so our bodies will be best poised to cope with stress when we are well nourished and in reasonable shape. Exercise, of course, is key. According to the Mayo Clinic, “Exercise in almost any form can act as a stress reliever.” Try incorporating extra activity into you daily routine. Take the stairs instead of using the elevator. Park further away than you need to next time you go to the supermarket.

Nutrition is also crucial. By now most of us understand what constitutes a healthy diet, but how we consume our food may be just as important as what we eat. Take the time to savor your food. Sometimes we can’t avoid scarfing something down quickly to keep us up and running. Even so, at least once a day try to eat or drink something really delicious, like a small chunk of fine cheese, an imported chocolate, or a glass of nice wine.

Smiling Man #seniors

6. Look on the Bright Side of Life

Optimism, or positive thinking, has been linked by researchers to increased health and happiness. While there’s some evidence that our level optimism is genetic (or heritable), that doesn’t mean we that we don’t have any choice in the matter or that we shouldn’t make optimism a goal. That would be, well, pessimistic.

A recent study reported about in Medical Daily found that optimism is actually important than one’s physical health in determining wellbeing.

7. Get Enough Sleep and Rest

Sleep is restorative and is one of our body’s ways to mitigate stress. Research by Nobel laureate, Daniel Kahneman, found that the happiness to be gained by getting an extra hour of sleep each night is equivalent to getting a $60,000 raise. How do we get more sleep? A recent study by the University of Pittsburgh Sleep Medicine Institute found that learning some simple but surprising guidelines can help improve sleep duration and quality significantly:

  • Spend less time in bed. Don’t spend leisure time in bed, in the morning or in the evening. If you want to cozy up with a good book, go for the couch rather than your bed.
  • Get up at the same time every day. Your sleep will improve if you can muster the self-discipline to get up at the same time each day, even on weekends or when you haven’t slept well.
  • Don’t go to bed until you feel sleepy. Even if it is past your normal bedtime, it is better to stay up and be active than to lie awake in bed.
  • Get out of bed if you’re not sleeping. If you’re having trouble sleeping, get up and read or watch a little TV rather than remaining in bed awake.

Mother and Daughter #caregiving

8. Be Here Now

Another way of putting this is, “Live in the moment.” If we live our lives always waiting for some hoped for point in the future (for example our next vacation) we discard the here and now, which is all we really have.  American author Henry James wrote, “Every moment is a golden one for him who has the vision to recognize it as such.”

By Jeff Anderson

www.aplaceformom.com

Image of laughing man courtesy Flickr user Chris Waits, used via Creative Common License

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