What foods are good for helping depression?

Depression affects many people, and it can be life changing. Medical treatment and counseling can often help relieve symptoms, but lifestyle remedies, such as a healthful diet, can also boost a person’s well-being.

There is no specific diet to treat depression, but eating more of some foods and less or none of others can help some people manage their symptoms.

Today we will look at some foods and nutrients that may be beneficial and some that people should avoid.

Link between diet and depression

One factor that may contribute to depression is a person’s dietary habits, which will determine the nutrients that they consume.

There was a study done that I read about that said found that the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthful diet for 12 weeks.

Trusted S found that the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthful diet for 12 weeksThe improved diet focused on fresh and whole foods that are high in nutrients. It also limited processed refined foods, sweets, and fried food, including junk food.

Depressive symptoms, including mood and anxiety, improved enough to achieve remission criteria in more than 32% of the participants.

The researchers concluded that people could help manage or improve their symptoms of depression by addressing their diet.

Selenium

Some scientists have suggested that increasing selenium intake might help improve mood and reduce anxiety, which may help make depression more manageable.

Selenium is present in a variety of foods, including Source:

• whole grains
• Brazil nuts
• some seafood
• organ meats, such as liver

Vitamin D

Vitamin D may help improve the symptoms of depression.

People obtain most of their vitamin D through sun exposure, but dietary sources are also important.

Foods that can provide vitamin D includeTrusted Source:

• oily fish
• fortified dairy products
• beef liver
• egg

Supplements are also available for purchase in health food shops and pharmacies.

Omega-3 fatty acids

The results of some studies have suggested that omega-3 fatty acids might help with depressive disorders.

Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function and preserving the myelin sheath that protects nerve cells.

Good sources of omega-3 fatty acids includeTrusted Source:

• cold-water fish, such as salmon, sardines, tuna, and mackerel
• flaxseed, flaxseed oil, and chia seeds
• walnuts

Antioxidants

Vitamins A, C, and E contain substances called antioxidants.

Antioxidants help remove free radicals, which are the waste products of natural bodily processes that can build up in the body.

If the body cannot eliminate enough free radicals, oxidative stress can develop. A number of health problems can result, which may include anxiety and depression.

Fresh, plant based foods, such as berries, are good sources of antioxidants. A diet that is rich in fresh fruits and vegetables, soy, and other plant products may help reduce the stress-related symptoms of depression.

B Vitamins

Vitamins B-12 and B-9 help protect and maintain the nervous system, including the brain. They may help reduce the risk and symptoms of mood disorders, such as depression.

Sources of vitamin B-12 include:

• eggs
• meat
• poultry
• fish
• oysters
• milk
• some fortified cereals

Foods that contain folate includeTrusted Source:

• dark leafy vegetables
• fruit and fruit juices
• nuts
• beans
• whole grains
• dairy products
• meat and poultry
• seafood
• eggs

Zinc

Zinc helps the body perceive taste, but it also boosts the immune system and may influence depression.

Zinc ispresent in:

Trusted Sourcein:

• whole grains
• oysters
• beef, chicken, and pork
• beans
• nuts and pumpkin seeds

Protein

Protein enables the body to grow and repair, but it may also help people with depression.

The body uses a protein called tryptophan to create serotonin, the “feel good” hormone.

Tryptophan is present in:

• tuna
• turkey
• chickpeas

Serotonin appears to play a roleTrusted Source in depression, but the mechanism is complex, and exactly how it works remains unclear. However, eating foods that may boost serotonin levels might be beneficial.

Probiotics

Foods such as yogurt and kefir may boost the levels of beneficial bacteria in the gut.

Healthy gut microbiota may reduce the symptoms and risk of depression.

Weight management

Obesity appears to raise the risk of depression.

This increased risk may be due to the hormonal and immunological changes that occur in people with obesity.

Foods to avoid

Some foods may aggravate the symptoms of depression.

Alcohol

There is a clear linkTrusted Source between alcohol and mental health problems. A person may drink as a way to cope with depression, but alcohol can aggravate or trigger new bouts of depression and anxiety.

Regularly consuming large amounts of alcohol can lead to further complications, such as accidents, family issues, loss of employment, and ill health.

Even those who limit their alcohol consumption to no more than one drink Source a day have a higher risk of some types of cancer, according to the National Cancer Institute. Poor health, in turn, can lead to further depression.

Refined foods

Convenience foods, such as fast food and junk food, can be high in calories and low in nutrients.

Processed foods, especially those high in sugar and refined carbs, may contribute to a higher risk of depression. When a person eats refined carbs, the body’s energy levels increase rapidly but then crash. A bar of chocolate may give an instant boost, but a rapid low can follow.

It is best to opt for fresh, nutrient dense, whole foods that provide a steady source of energy over time.

Processed oils

Refined and saturated fats can trigger inflammation and they may also impair brain function and worsen the symptoms of depression.

Fats to avoid include:

• trans fats, which are present in many processed foods
• fats in red and processed meats
• safflower and corn oil, which are high in omega-6 fatty acids

Caffeine

At least it wasTrusted Source found that a moderate intake of caffeine, in the form of coffee, may benefit people with depression. Caffeine’s benefits could be due to its stimulant effect and antioxidants properties.

Caffeine is present in:

• coffee
• tea
• chocolate
• sodas
• energy drinks

There is some evidenceTrusted Source that small amounts of caffeine may reduce anxiety and boost mood. However, some research has found that it may increase feelings of anxiety, stress, and depression in children of high school age.

In addition, caffeine can affect a person’s ability to sleep.

While caffeine may benefit some people, it is best to:

• consume it only in moderation
• avoid products with a high caffeine content, such as energy drinks
• avoid caffeine after midday

Outlook

Diet may play a role in depression. Following a diet that is low in processed foods and provides plenty of fresh, plant-based foods and healthful fats may help improve symptoms.

The next few months of winter can be particularly hard on a lot of people. It's cold, not much to do and the hours of daylight per day is still very low.   Putting all the chances on your side is the first thing to do to help yourself... because that's where it all starts.

Other tips that may help include:

• getting at least 150 minutes of physical exercise each week
• spending time outdoors
• avoiding the use of alcohol and other substances
• getting 7-8 hours of sleep in every 24 hours

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Eczema & Psoriasis

 

Eczema & Psoriasis

Hey guys!! This is something very important to me as I have been battling with Eczema my whole life.

But to understand its true origin does help. 

Here is some info I found...

                           

Eczema and psoriasis occur due to a pathogen—usually EBV—in the liver that’s feeding off of high levels of the toxic heavy metals copper and mercury that are there. There’s usually also old DDT and other pesticides in the liver also, which are high in copper. For eczema it is half copper and half mercury; for psoriasis it is three-quarters copper with one-quarter mercury. When the virus feeds off these poisons, it releases a potent dermatoxin, which floats up to the skin, causing severe rashes, flaking, cracking, irritation, and itching.

Ideally, the liver would filter out these dermatoxins like other debris, and the intestinal tract and kidneys would send them out of the body. However, when EBV is overloading the liver and the rest of the body, normal detox processes get interrupted, which is why these toxins end up trying to leave through the skin.

The worse off the liver is, the worse the eczema or psoriasis, as the liver’s impeded function means more dermatoxins escape. People with more eczema or psoriasis are also more prone to experience hair loss on the scalp.

The reason these conditions are often seen in multiple family members (and thus incorrectly theorized to be due to genetics) is not due to genes. Instead, it’s because the same viruses, toxic heavy metals, and other poisons are passed down from one generation to the next in a family line at conception and in the womb. In addition, family members can have similar toxin and viral exposures, lifestyle choices, and other factors after birth that can in some cases lead to people in the same family eventually experiencing the same symptom.

Eczema and psoriasis are also not autoimmune conditions. The body does not attack itself. This is a mistaken and misguided theory. The cause of eczema and psoriasis is the invaders described above (viruses and toxic heavy metals) and an overburdened, stagnant, sluggish liver from those invaders. These conditions are never caused by your own body.

SO INTERESTING...

There is always a reason for everything and to understand and learn is where it all starts!!

Because we care...

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The Importance of Getting some Fresh Air

 

The Importance of getting some fresh air 😁

I’m sure you will all agree that you generally feel happier when the sun is shining and you get to spend more time outside. There are a range of benefits to getting fresh air; it can help you destress and improve your physical and mental wellbeing.  

Regardless of the time of year, we should always take more advantage of the outdoors. Here are 6 reasons why you should spend time outdoors in the fresh air to improve your wellbeing:

1) Fresh air is good for your digestive system

Fresh air increases the flow of oxygen helping you digest food more effectively so this will particularly help if you are trying to lose weight.

2) Fresh air helps improve blood pressure and heart rate

Avoid polluted environments particularly if you need to improve your blood pressure. Stay away from the busy traffic as the body will need to work harder to get the amount of oxygen it needs over polluted car fumes. 

3) Fresh air makes you happier

The more fresh air you get, the more oxygen you will breathe which will increase the amount of serotonin (the happy hormone) you inhale, consequently making you happier.

4) Fresh air strengthens your immune system

By increasing the amount of fresh air we get, will increase the amount of oxygen which helps our white blood cells function properly by fighting and killing bacteria and germs. 

5) Fresh air cleans your lungs

You lungs dilate more from having an increase of oxygen so fresh air improves the cleansing of your lungs. You release airborne toxins from your body when exhaling through your lungs.

6) Fresh air gives you more energy and a sharper mind

You may have noticed after spending time outside, you come back indoors feeling brighter and perhaps ready to get back to work. More oxygen results in greater brain functioning, improving your concentration skills and providing you with more energy.

In addition, venturing outside will also help you produce vitamin D from the sun (when it does come out), which is essential for many bodily functions including supporting our immune system, strengthening our bones, teeth and much more. 

You could even include outdoor workouts to add that extra bit of zing to your routine. This is more cost effective than paying a monthly gym membership and you'll receive the benefits of getting fresh air. Outdoor exercise is something I enjoy doing regularly! 

So enjoy time outdoors and get the maximum health benefits from the fresh air. This may be difficult when you feel bogged down with work, but it’s important to take a break still, even just a short walk outside no matter where you are. This will help you feel more refreshed and allow you to work better with a sharper mind. Without a break, your activities could take a lot longer to complete and the quality of your work may be affected.

The bottom line is, no matter what it is you do or for how long, just make an effort to get outside everyday. Take some deep breaths and take notes of how good it makes you feel.

Because we care...

#teambousehouse

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7 tips to manage stress and mental health during the Holidays

 

How to Manage Stress & Mental Health During the Holidays

The holiday season can be a stressful and overwhelming time of year.

 

For many people, the holidays can feel like an unwanted commitment filled with tension instead of joy and happiness.   

 

Maybe it’s worrying about finding the perfect gift for everyone, how you’re going to afford all of the presents, dealing with family members you don’t get along with or managing the changes in routine while trying to plan everything.

 

All of these demands may quickly lead to a decline in one’s mental health and may trigger harmful behaviors such as drug use, drinking alcohol to cope with stress, and sometimes an increase in mental health issues such as depression or anxiety. 

 

If you’re feeling overwhelmed by the holidays, here are some tips to help manage your mental health and holiday stress levels. 

 

 

#1 Plan Ahead

 

Trying to rush everything in at the last minute is a recipe for disaster. 

 

Instead, have a plan in place for when you are going to accomplish certain tasks such as shopping, visiting friends, and baking. Take it a step further and plan out your shopping list and the food you are planning to serve. 

 

Not only will planning give you peace of mind, but it is also a good exercise to keep your mind organized and calm. 

 

By planning ahead and taking care of one task at a time, you will feel less holiday stress and eliminate the risk of an overwhelming schedule.

 

#2 Be Realistic

 

The holidays don’t have to be just exactly perfect. Don’t stress yourself out by trying to create the perfect holiday season. Instead, be realistic and open-minded.

 

Traditions and rituals may change, families can grow or move farther away, and there might not be enough time to set up all the decorations, make it to every party, or prepare all the food.

 

Keep it simple and reasonable. The holidays are going to be perfect just as they are, and more importantly, filled with joy.

 

#3 Stay Active

 

Exercise is a great way to deal with holiday stress, anxiety, and depression.

 

You don’t have to join a gym or set aside 1-2 hours every day for a workout. Simply taking a walk, performing stretches, or doing a quick 20 minute home workout routine can help improve your mood and energy.

 

 

#4 Don’t Be Afraid to Say No

 

Saying no to a friend or family member is hard, but is sometimes necessary for the sake of your mental health.

 

It may be the holidays and you want to please everyone, but you also need to think about your mental health and holiday stress levels. If you feel like there is way too much on your plate and you need to make room in your schedule, then let your friends or family members know.

 

Be honest and tell your loved ones if you are stressed during the busy holiday season. This can even be an opportunity to take a moment to connect with them. They will probably understand your experience and may even offer to help out.

 

#5 Set Aside Differences

 

The holidays are a time to come together as a family and share in joy, not a time to argue or express disappointment in one other.

 

Set aside any differences in lifestyle, opinions, or behaviors and accept everyone for who they are. There is a time and place to discuss grievances, but the holidays are not the time. Enjoy each other’s company and talk about topics that bring happiness.

 

And remember, if someone in your family starts acting out, try to be understanding and compassionate. They may also be dealing with stress and mental health issues that come with the holidays and they will appreciate your support when experiencing a stressful moment.

 

#6 Acknowledge Your Feelings

 

Just because it’s the holidays, doesn’t mean you have to be happy all the time. 

 

For example, if you can’t be with a loved one or someone you know has recently passed away, it’s okay to express and acknowledge your feelings. 

 

Trying to force yourself to be happy during the holidays will only make your mental health and stress levels worse.

 

Don’t be ashamed of your feelings, it’s completely normal to feel sad and cry because a loved one can’t be with you. It is also good for your mental health and you will feel much better after expressing yourself.

 

#7 Don’t Worry About the Small Stuff

 

The items and tasks on your agenda can be overwhelming and quickly add up.

 

Don’t let small things like forgetting to send a holiday card stress you out. The bigger picture of the holidays is more important, like spending time with friends and family. 

 

Also, don’t feel obligated to complete everything on your list. If you forget something small or don’t have time, don’t sweat it. Life will go on, what’s important is that you take care of your mental health during the holidays and enjoy yourself.

Because we care...

#teambousehouse

#ocrealestate