Obvious Signs of Anxiety

Job loss, a death of a family member or close friend, illness, physical abuse, emotional abuse, and neglect are obvious triggers for stress. Psychologists say that there are many more stressors that women don’t seem to recognize right away. Common feelings of fatigue, headaches, forgetfulness and depression are often fluffed off by women. They believe they are signs of weakness when in fact it could be hidden stressors that are causing these symptoms.

The Sources of Stress are Individual

What is stressful to one person may not be stressful to someone else. Furthermore, studies show that even low amounts of anxiety over a long period of time can be harmful. It is mainly because we are often not aware of the stressors. Doctors warn that these factors are slowly chomping away at our health. Figuring out what our own hidden stress triggers are can allow us to cope better so we can take care of ourselves. Here are some examples of daily hidden stressors; triggers for anxiety and depression:

• Unrealistic expectations of yourself or family members
• Inability to accept that we can’t control everything
• Poor communication with family, friends or co-workers
• Fast-paced lifestyle
• Changes at work
• Pressure to look a certain way
• Daily commutes
• Daily chores

Determining our hidden sources of stress can help us figure out if daily habits are affecting our emotional health. Stress is individual so only you can determine what the source of anxiety really is and only you can eliminate or diminish that level of anxiety.

Knowing the Signs of Stress, Anxiety, and Depression

The first step is knowing the signs of stress. Sometimes they can be hidden as well. For instance stress often causes people to lose their appetite; however, studies show that there are also many cases where depression and anxiety causes people to crave certain foods like chocolate or junk foods. There is also some scientific evidence that suggests when certain people get stressed out they lose their hair. According to dermatologists people with sensitive skin tend to experience conditions like eczema when they are depressed or feeling extra stress. Irregular periods can be another sign that a woman is stressed out.

How to Lower Stress in Your Life

Most psychologists will suggest getting plenty of rest and practicing relaxation exercises to deal with the obvious stressors in your life. If you think you might have sources of stress that are not obvious then consider the following:

• Become more aware of your expectations and adjust them so they are more realistic.
• Accept that there are some things in life that you just can’t change
• Work on improving communication with the people around you
• Pay close attention to the habits that could cause stress in your life

If you are struggling with stress don’t be afraid to seek help. After all there is no shame in it. According to the American Psychology Association 47 per cent of Americans say they are concerned about the amount of stress in their lives and 20 per cent are seeing a mental health professional to help them relieve the anxiety.

Technological Advances in Depression Therapy

But the truth be told, there are many therapies that are available, that while aren’t commonly talked about or well received by the masses, have been some leaps and bounds and made real headway. And with an issue as dominant as depression or anxiety, there are millions of people who might want to take notice of these technological advances, as the more options that come available the better.

The Depression Therapy That Has Everyone Talking

Depression has long been noticed as a brain health issue that is difficult at best to diagnose, nevermind treat. The difficulties and side effects, as well as the drug interactions between depression and anxiety medications, and other types of medications are well documented. People remain skeptical of the side effects, and the effectiveness and addiction potential as a whole. Experts in the field of mental health say that despite some negative associations in the movies, electroconvulsive therapy (ECT) treatment has developed serious headway. In fact, a current study at JAMA Psychiatry examines a treatment called Transcranial Direct Current Stimulation (tDCS) that is seen to be effective, and could also be a treatment, while electrical, that is rumored not to have the negative side effects of ECT.

The Odd Depression Therapy – What Exactly Does it Do?

This treatment is really quite simple for experts to explain, but the resistance remains static. This depression therapy means stimulating the brain with an electrical current that is rather weak yet still considered by experts in mental and brain function to be overall an effective treatment. The current travels through the front of the brain via electrodes on the top of the head. The “alternative” therapy happens once a day for about 30 minutes at a time. Patients receiving the treatment are awake and cognizant of their surroundings during the entire process.

A Basic Idea of Depression and it’s Treatment

Depression is scary for healthcare practitioners because it remains tricky to diagnose. It is actually considered to be one of the most ignored afflictions in the United States today. It typically sees an onset in early adulthood (before age 30) and symptoms can range heavily from manic and major to mild and difficult to diagnose, never mind treat. Women are almost two times as likely to experience the symptoms associated with depression as men.

RELATED READING: Aging Brain – The Specific Gene That Causes It

Most healthcare practitioners will recommend that if you experience feelings of being lost or hopeless, suicidal thoughts, or extreme fatigue, for up to or longer than 2 weeks you speak to someone about your symptoms right away.

Depression, Anxiety and Your Children

Well-known author and Harvard psychology professor, Daniel Gilbert has gone on record saying parents are less happy than non-parents. Gilbert, often referred to as “The Happiness Expert” draws upon extensive research to conclude that zero offspring equal more cheerful days. Gilbert who is a father and grandfather himself, used bar graphs at a conference in Sydney recently to demonstrate childless adults are much happier than parents. He says after people have kids, there appears to be a downturn in mood. This mood does not change again until the children move out of the family home. Of course this is commonly referred to as the “empty nest” stage of life for parents.

Levels of Happiness and Parenthood

Gilbert and other psychologists explain that when couples have children their levels of happiness change.  When you first learn that you are expecting, you are overjoyed. During the pregnancy there is a lot of excitement and anticipation. The baby is born and both mom and dad are overwhelmed; just can’t seem to get that smile off their faces, yet as time passes and children grow older happiness takes a big hit. It turns out that stress, anxiety, and even depression come into play for many parents.

Gilbert concedes that it is true that parents tend to forget the difficulties of raising a family when their children bring them joy. He compares it to a ball game where your nerves are on edge because your team hasn’t had a single run and then suddenly someone hits a game-winning homer in the ninth. In other words, we always remember the magical moment like the time our child says “I love you”.

Majority of Studies on Stress and Anxiety …and Parenthood?

While the majority of studies seem to support Gilbert’s findings about Happiness and parenting, other research claims the opposite.  New information published in the journal Psychological Science, states that fathers have less depression and anxiety than mothers and non parents. The research describes the Dad’s as having positive emotions and more meaning in their lives. The report did point out that U.S parents appear to be less happy than their foreign counterparts.

Parenthood, Stress and Depression – The Study

Some academics suggest that study results on happiness largely depend on how survey questions are asked. The type of day or week the participate has had with his or her children can also influence the outcome of such studies. Psychologists add that some people will exaggerate the joys of parenthood because they don’t want to be seen as complainers or as “selfish”.

There are times when parents are obviously going to be put to the test in terms of their patience. Crying babies, runny noses, multiple diaper changes, homework overload, battles over bedtime or curfews…these issues can all cause a parent stress and anxiety. Children also come with huge financial responsibility which can add more stress. Financial analysts say it costs close to 250,000 dollars to raise a child from birth to 18 in North America. Keep in mind this does not include the cost of University.

RELATED READING: Mood and Mortality – Another Reason to be Happy

Although many people are aware of the challenges going into parenthood they forge ahead. The experts say the desire to have children is built into our DNA. People believe that having children will be more rewarding than any of the negative aspects associated with parenting.

It is interesting to note that in 2004 a U.S census study showed that 18.4 per cent of women between the ages of 35 and 44 were childless. As well, Yale reports that in Australia, Italy, Germany and the United States, the proportion of childlessness among women in their 40’s has doubled over the past three decades.

As it turns out, the research that was released recently show that people who are fat, could possibly carry a gene that has an effect on depression.  Follow up information has been quick to mention that this tie could be a reach, and lifestyle factors which impact whether or not a person is fat, is a much more accurate tie to depression, rather than the potential for a “fat gene”. It is for this reason that the idea of being “fat and jolly” isn’t universally accepted, at least not so far.

RELATED READING: Holiday Foods Killing Weight Loss Goals

The research has proven to be very extensive, but of the multitude of facts given, the main point, when you boil it down, is that there could be a potential association between body mass index (BMI), depression, and a specific genetic variant in the genes called “FTO”.

This gene has been linked to obesity and fat for some time, this prompted researchers and scientists to take a closer look to see if the FTO gene, or variants of the gene could mean something for depression, or have some kind of link back to it.

The Study – Complicated Research on Fat and Depression Link

What the researchers did was take a look at the FTO gene and examined whether or not it appeared to protect against depression. They looked at the results of many different groups of people, some with a high BMI and some with normal and low BMI. The simplified research was meant to determine whether or not a person with depression was also more likely to be fat, but also if a fat person was more likely to suffer from depression.  They looked at the risks of being diagnosed with mental health issues, and whether or not the depressed patients were considered clinically depressed, or experiencing a simple “low mood” due to their issues with their weight.

The Depression, Fat Gene Study – What it Came Up With

The findings were worthy of a mention. The study showed that the increase in risk of developing depression was small, but still made the scale. The researched showed an 8 percent greater risk for each copy of the gene variety. However, what is not clear, and what requires further research is that it isn’t available whether all people who fall into the overweight category have this specific gene.

When it comes to depression, while this information might be worthy of some further examination, most medical practitioners, say that there is a whole other area that implies depression in a much more scientifically accurate fashion. They say the gene on its own is highly unlikely to conclude that being overweight and depressed are linked. However, lifestyle factors such as physical activity levels and overall lifestyle choices are a more clear indicator of the potential for depression.

However, discovering a gene is linked to a condition such as depression, which may have complex underlying causes, does not necessarily mean it is an important factor in causing the disease. This only means that there is an association between the two, not a direct cause and effect relationship.

Sources of Holiday Stress, Anxiety and Depression

There are many reasons why people experience stress and anxiety around the holiday season, including:

Too many commitments – agreeing to attend every holiday event that you’re invited to may leave you feeling overwhelmed and can create unwanted stress and anxiety.

Too much to do – whether it’s wrapping presents or baking cookies for the cookie exchange, having too many tasks to do around the holidays can create un-needed stress and anxiety

Finances – let’s face it, you may feel the need to find the perfect gift for every person on your list, but this may leave you strapped for cash which can lead to feelings of stress and anxiety over your bank account.

Lowered immune system – with all of the running around that you do during the holidays, you’re likely to get run down and all of the stress can leave your immune system lacking.  This will leave you more susceptible to colds and the flu.  Dealing with family gatherings when you’re sick can create even more stress and anxiety because you’re feeling lousy.

Other Reasons Why Stress and Anxiety Runs High

• Reflecting on the past year – looking back over the last year and reminiscing about events that have taken place over the past year, such as going through a divorce, losing a job or losing a loved one can cause depression, especially around the holidays.
• Your childhood – being around family and friends during the holidays can make you reflect back on your childhood.  If your memories are negative this can create depression around the holidays when you’re surrounded by family.
• Lack of family and friends – if you’re alone during the holidays, this can lead to depression as you watch everyone else enjoy time with their loved ones.

Ways to Avoid Holiday Stress and Anxiety

The best way to deal with the stress and anxiety about the holidays is to try and avoid it in the first place.  There are a number of things that you can do to help steer clear of stress and anxiety around the holidays, including:

Have realistic expectations – your family may annoy you and tensions may rise around the holidays.  Don’t go into the holiday season expecting that your family gatherings will be perfect. Learn to accept and appreciate your loved ones.  Deal with potential conflicts with family members at less hectic times of the year.

Learn how to say “NO” – it may seem simple, but learning how to say “no” can be difficult for many people.  Choose your gatherings wisely so that you don’t get overwhelmed with all of the activities around the holiday season.  This will help to minimize stress and anxiety around this busy time of year.

Stick to a budget – if your bank account is causing your holiday stress, stick to a budget; this will help to ease your mind over holiday spending.

Maintain a healthy lifestyle – the holidays are a time when excessive eating and drinking are considered the norm, but if you want to keep your mental health in check, sticking to a healthy diet and drinking in moderation will help.  Also, continuing your regular exercise routine will help to prevent the holiday stress and anxiety from taking control of your life.

RELATED READING: Wonder Bean Has The Power Of Svetol® So You Can Lose Up To 12 lbs In 4 Weeks

Take some “me” time – around the holidays you may feel the need to please everyone around you, but remember to pencil in some time for yourself.  Having a relaxing bath, or go treat yourself to a spa day.  This will help to prevent the holidays from negatively impacting your mental health.

• Make a list – plan your shopping, wrapping and baking days ahead of time which will help you to manage your time, easing the stress and anxiety that all of these tasks can cause.
• If you’re lonely, reach out – there are often community events that you can attend if you’re feeling lonely during the holidays.  Check out local churches and community centers for events that you can participate in around the holidays.
• Speak to a professional – if you’re overwhelmed with feelings of stress, anxiety and depression and you’re not able to get them under control, it may be time to speak to a counsellor or psychologist to learn how to cope with your mental health concerns.

Enjoying Holidays Despite Stress and Anxiety

Remember, the holidays are a time that you should enjoy.  Use the tips and tricks mentioned above to avoid having a holiday meltdown and to enjoy all that the holiday season has to offer.

What is Causing the Mental Health Industry Strain

The poor economic climate in the United States has created a great deal of strain on people, and in turn an increase in depression, as well as other mental health issues. This, along with an aging population means that demands on the mental health system are growing at a faster rate than ever before. To add to the strain, health investigations in the United States reveal thousands of sick and wounded soldiers need psychological care. A report from New York’s Fort Drum back in 2009 showed health clinics were backed up on and off base for soldiers suffering from depression and Post Traumatic Stress Disorder.

Boomers and Mental Health

The Institute of Medicine was asked by U.S Congress to look at health care needs expected in light of a growing population of aging citizens. The senior population will reach just over 72 million by 2030. The Institute reports that 20 per cent of seniors currently suffer from mental health problems including depression, dementia, and drinking related issues. The research by IOM did not take other brain related illnesses such as Alzheimer’s disease into consideration. They did however look at aging baby boomer’s use of illicit drugs, which have a big impact on brain function. As one New York geriatric psychiatrist has pointed out, “the Woodstock Generation has come of age.”

The Mental Health Workforce Shrinks

Reports out of the United States also seem to indicate that the number of health care providers in the country is shrinking. To add to the dilemma, the number of people with special training in aging and mental health is very low.

According to Pentagon documents there is a chronic shortage of psychologists and social workers to treat those who are suffering on bases across the U.S. At one Hawaii infantry division, it was determined that there was only one mental health officer for every 265 cases. The military standard is supposed to be one to 50.

RELATED READING:Ingredients for Optimum Mood Health

Long-term unemployment and foreclosure has led to widespread depression in the United States. For many Americans the pressure of not being able to pay the bills and take care of their families is just too much. The Centers for Disease Control states that the number of people who are clinically depressed has increased by at least 3 per cent since 2002. A 2011 study on long-term unemployment showed that 11 per cent of those who lost their jobs were seeking help for depression.  Over 1,500 additional people committed suicide annually in the United States between 2008 and 2010. These years were some of the worst in terms of economic decline in America.

The Institute of Medicine suggests that the health system needs a huge overhaul. The first step they say will be organizing a better health care workforce. The existing workforce needs to be trained in working with the elderly. In other words, if you already treat the brain or patients with depression, you need to learn how to care for seniors with these issues. The IOM is calling for better funding so primary care providers, such as nurses and nursing home attendants will be better equipped to help seniors with mental health problems. Closer attention also has to be paid to the care that is required on military bases; after all we owe so much to our soldiers.

Seasonal Affective Disorder as a Mental Health Condition

In order to better understand the mental health condition of seasonal affective disorder, it is best to enumerate the symptoms of this psychiatric disorder.  The disorder generally presents with the common symptoms classified under depression, although these only occur on a seasonal basis.  For example, people with winter depression find it hard to get up in the morning, or often feel sick in the morning, possibly due to the later appearance of sunlight during this season.  This psychiatric disorder is also associated with overeating and oversleeping, thus affecting the quality and performance at work or at school.  Other symptoms of winter depression include difficulty in concentrating at work or school and an overwhelming feeling of inability to help one’s self.

RELATED READING:
The Destructive Culprit Inside Your Body That’s Making You Age Faster

According to a recent medical report published in the journal Public Library of Science ONE (PLoS ONE), light therapy may be recommended for people suffering from winter depression.  The report explained that due to the shorter daylight hours during the winter, people tend to react to this seasonal change, often resulting in a mental health condition such as seasonal affective disorder.

The report presented findings on the effectiveness of light therapy as a substitute for the shortened length of day during the winter.  Some psychiatrists often suggest light therapy to patients with seasonal psychiatric disorder, instead of prescribing anti-depressants for treatment.  Their choice in using light therapy is mainly based on the length of depression being experienced by the patient, which in this case, only lasts for a season and thus, it is safer to recommend a treatment regimen that can easily be terminated at the end of the season, when their depression also subsides.

Depression and Mental Health

Interestingly, the report also showed that the chances of seasonal affective disorder to recur the next year after light therapy is comparable to those individuals with the same mental health condition that were treated with anti-depressants.  Although this finding may somehow be taken as a poor treatment outcome for the disorder, the report also found that other treatment regimens might help prevent the recurrence of seasonal affective disorder among patients who underwent light therapy.

The results of the research study showed that light therapy, coupled with social support, could be more effective in treating seasonal affective disorder, as compared with simple light therapy alone.  Follow-up studies on approximately 40 patients with the winter disorder and received light therapy disclosed that through increased interactions with their family and friends, the risk of recurrence of seasonal affective disorder decreased.  For most of the study participants in the study, light therapy was not required in the next winter season and that social support from loved ones was effective enough against combating this seasonal form of depression.

The Depression Research Report

This research report presents findings that may be helpful to psychiatrists and the general public, to better understand seasonal affective disorder, as well as its symptoms and possible treatments.  The shortened length of daylight hours during the winter serves as a main causative factor for this mood disorder, yet there are several ways that can correct this condition, including the use of light therapy and social support.  Seeking the advise of a physician on the best treatment may help in improving the general well being of an individual as he or she goes through the winter season.

According to the Centers for Disease Control and Prevention Obesity in America is common. More than one-third of U.S adults are fighting obesity. Depression is also a big issue. Approximately 9 percent of American men and women are depressed to some degree.

Obesity and Depression…a Behavioral Theory

Sixty per cent of patients seeking treatment for obesity at the University of Massachusetts Weight Centre are also struggling with psychological problems such as depression. Several studies conducted at other medical schools across the country point to a link between weight gain and depression as well.  It is often described as a vicious cycle…obesity and weight gain lead to depression. Depression leads to failed diets and eating, which ultimately lead to weight gain. Many of the studies have been based on behavioral research; a rigorous examination of human behavior through observation.

Obesity and Depression…a Scientific Discovery

For many years scientists have thought that genes were somehow linked to obesity so researchers at McMaster University in Ontario wondered if there could also be an association between genes and the depression. They examined 17, 200 DNA samples from 21 different countries. They studied their genomes, compared that with their diagnoses, based on criteria for major depressive disorders.

What they uncovered was somewhat surprising. A link between the gene known as FTO and obesity was discovered in the group. As well, it turned out FTO was associated with a reduction in depression, not an increase. With each additional copy of the gene, one’s risk of being clinically depressed was reduced by 8 per cent according to the research.

The study’s authors say this is the first time scientific evidence has pointed to the FTO gene as a protector against “major depression, independent of its effect on body mass index”.

RELATED READING:
Wonder Bean Has The Power Of Svetol® So You Can Lose Up To 12 lbs In 4 Weeks

When it comes to depression, studies with twins and brothers and sisters have shown about a 40 per cent genetic association with depression, yet the McMaster research team points out those scientific studies attempting to link genes with depression have been largely unsuccessful to date.

The 8 per cent reduction in depression discovered through the McMaster University study is small, but significant enough to warrant more research, and enough to convince many people that being overweight doesn’t mean you will necessarily be unhappily ever after.

Mental health pertains to the emotional condition of an individual that allows him or her to function on a daily basis.  When a person does not feel emotionally stable, his or her capacity to perform at work or school may also be affected.

In addition, the interactions of a person suffering from a mental health condition may deteriorate due to the inability to express or accept what they see and feel.  Depression is a mental health condition that is strongly associated with negative thoughts and a generally low mood.  Previous studies have shown the depression is caused by a change in the brain function, in which certain molecules in the body are not produced at their normal levels, resulting in a depressed state.

Depression and How it Impacts Mental Health

The number of cases of depression around the world has increased, especially in the Western countries.  As a response to this increase in incidence, pharmaceutical companies have released a variety of drugs for the treatment of depression.  Each year, millions of people with depression take medications to hopefully correct their brain function and to combat this particular mental health condition.  On the part of pharmaceutical companies, the production of antidepressants has become a big source of revenue, allowing this industry to campaign for the use of these drugs to achieve the “normal” state of brain function.

A recent medical report has shown the results of an investigation on the linkage between the use of medications for depression and multi-billion dollar pharmaceutical industry.  The report has identified that these industries have focused on making the public aware of the mental health condition of depression, possibly oversimplifying its definition to increase its use by society.  One may watch television and see advertisements of anti-depressants, showing a person changing from sad to happy after taking their marketed drug.  These commercials are often designed to influence its viewers of the apparent immediate effect of the drug.

How Much Medication is Necessary for Brain Function

According to the recent medical report, the market for anti-depressants is strongly influenced not only by the need for treatment by individuals with depression, but also by the forces behind the pharmaceutical industries.  The report has explained that a pharmaceutical company that sells millions of dollars’ worth of antidepressants often results in an expansion of its industry and thus these companies would welcome more cases of depression from around the world.  At the same time, the authors of the report have shown that depression and other conditions associated with a change in brain function may also be due to the change in the world.  For example, daily life in the 19th century is much simpler than our routine activities today.  With the existence of cars, computers, and sophisticated equipment, people today are capable of performing multiple tasks.  However, this improvement is also associated with speed in completing tasks, and thus may also put some pressure on an individual to keep on going and going.

RELATED READING: Curbing Sugar, Junk Food and Salt Cravings

The authors are also aware that there is a chance that drugs for the treatment of depression and other mental health conditions may actually not be needed, as seen in individuals who go on vacation in other parts of the world.  For example, people who go on hiking trips find ways of relaxing and restoring their energies in the absence of computers and cellular phones.  Other people go to the beach and find that the time spent outdoors is equally helpful than taking drug formulations for their anxiety.

The medical report did not ultimately identify whether the pharmaceutical industry has taken advantage of the situation of having depressed individuals in society.  However, the report allows the reader to take this issue with a grain of salt and be aware that nature has its own ways of curing certain health conditions and that not all illnesses could be simply treated with medications.

Overactive bladder syndrome is a condition that affects the storage function of your bladder and it leads to sudden, frequent and uncontrollable urges to urinate. In contrast to a healthy bladder, this condition can cause the urge to urinate when your bladder is not even close to full.    If you have an overactive bladder, you may find it hard to suppress the urge to urinate and experience incontinence, which is an involuntary loss of urine.  It is a rather common condition that affects approximately 15% of the overall population and 33% of the elderly population.  Despite the fact that it is common, you may feel embarrassed by it and it can harm your mental health and wellbeing in a variety of ways if you do not actively seek treatment for it.

Overactive Bladder, Stress and Anxiety

The condition can cause both stress and anxiety for a for a variety of reasons. You may worry about not having a bathroom accessible when the urge hits and the consequent pain of trying to hold it in. You may also worry that you will experiencing leakage or wetting accidents in public.  In addition, you may have ongoing anxiety when away from home because of the inconvenience and preoccupation of constantly looking for a bathroom.

Overactive Bladder and Sleep Problems

This condition can not only harm your mental health by causing you undue stress and anxiety it can also make it difficult for you to get a good night’s sleep, which is essential for mental health.  If you have an overactive bladder you may have to wake up multiple times throughout the night to empty your bladder. The more you wake up the more your sleep patterns get disrupted and this can result in daytime grogginess and escalating fatigue.  To make matters worse, you may begin to leak urine on the way to the bathroom at night, which only adds to your already heavy stress load.

Overactive Bladder and Depression

An overactive bladder can lead to a loss of self-esteem and social withdrawal.  You may fear leaving the security of your own home and avoid social situations at all costs. You may also limit you work life in order to avoid interaction with your workmates and questions about your frequent bathroom trips.  The anxiety, distress and exhaustion that an overactive bladder may cause you, in combination with social isolation, can all lead to feelings of depression.

Overactive Bladder and Sex

RELATED READING: Why Suffer in Silence When You Can Conquer Your Leaky Bladder

The impact that an overactive bladder can have on your sex life may also be harmful to your mental health. If you are a female, an overactive bladder can cause leakage during penetration because penetration moves your bladder and adds pressure to it.  Sex may also cause discomfort and the orgasm itself can cause leakage, all of which can make sex an uncomfortable and anxiety ridden experience.

Laugh…and Keep Depression Away!

Laughter is a wonderful natural health booster.  As we age, we tend to laugh less so adding a few more chuckles into your day will help you experience natural health benefits.  Research has shown that laughter can have many natural health benefits including:  reducing stress and anxiety (both of which can lead to depression), improving immune system function and possibly helping to prevent heart disease.  So how can you get in a few more laughs each day?  Watch a movie, a comedy of course! Or go to a comedy club and laugh through the performance. Or, perhaps you have a really funny friend that you should try spending some more time with and see if their laughter is contagious.  Laughter is one of the simplest ways to add a little fun into your life and keep depression symptoms away!

Change Up Your Routine to Boost Natural Health

If you always eat the same thing for breakfast, take the same route to work, eat the same thing for lunch, take the same route home, etc., your life can become boring…quickly. Try mixing things up a bit, try a new breakfast meal, change up your route to work and check out the different scenery. Or if you want to be slightly more adventurous try taking the bus or train to work which will provide you will a whole new experience.  Instead of taking a brown bagged lunch to work, try a new restaurant close by.  If you are always going home after work and plopping yourself on the couch for a night full of watching television, change that up too.  Go for a walk or meet a friend for coffee after work.  These little changes that you make every day will provide you will new experiences and challenges which will help to keep you inspired and healthy.

RELATED READING:
The Breakthrough Secret That Cleanses Your Arteries and Strengthens Your Heart

Take a Dull Chore and Make it Fun

Whether it’s doing the dishes or vacuuming the floor, spice it up a bit.  Turn up the music and sing and dance while you work.  It will lighten up your mood and you’ll also experience the natural health benefits of physical activity too.

Be Adventurous

You don’t have to sail around the world to add adventure to your life.  Simply try something new – for example join a club (there are so many clubs out there…from book clubs to running clubs) or take a class (dance, yoga…anything that can benefit your natural health!).  Not only will you be trying a new activity, you will also be meeting new people who you may develop friendships with.

If you want to invest money into being adventurous, take a trip and explore an area or culture that you have never experienced. Meeting new people and trying foreign things may be just what you need to perk up your life and improve your natural health in hopes of keeping depression symptoms away.

Treat Yourself Once in a While to Keep Depression Symptoms at Bay

If you’re always putting your spouses’ or children’s needs and wants before your own, take a moment to indulge in something that you enjoy once in a while (you deserve a treat too!).  You don’t have to spend enormous amount of money. It can be anything from a pampered day at the spa to a “me” day where you have no obligations to anyone but yourself or a simple treat such as a sugary cupcake. Putting yourself first once in a while should be a health trend that you engage in once in a while to help increase your happiness which will help you to experience natural health benefits.

If you thought that adding fun into your life was going to be expensive, it doesn’t have to be, simple changes to your daily routine will make a big difference to your overall happiness.

Eating is a habit, it is one that we need to survive, but it is also one that we participate in as part of being a social member of society. Eating is involved with many social activities, ones that trigger positive and negative responses, so it isn’t hard to see where this type of behavior can quickly get out of hand.  So what happens when a person begins to habitually turn to snacking or food in general when they need comfort, or as a way to buffer off certain emotions? That is when the trouble begins. Good mental health means finding healthy and positive ways to deal with pain, stress and depression, and food is considered to be a negative response to these feelings.

What’s even more shocking is that over 80% of people will admit to this type of behavior, which is a number that needs to be got under control when you weigh it next to the amount of obese and morbidly obese people in society.

Food and Mental Health are Strongly Connected

It may be cliché, and you may have heard it before and not paid much attention, but food, to some, can be considered an addiction. Below are a few steps that experts agree will help you gain some perspective and awareness over why you are reaching for that bag of chips, or ice cream cone, when you are feeling stressed or depressed.

One way to control your eating would be to ask yourself to be honest: Why are you eating? Asking yourself this simple question could help you make the decision on the feeling you are experiencing that may be causing the ‘hunger’. Are you upset, sad, or depressed, or eating because your body needs the nutrients?

RELATED READING: How Many People Actually Eat Healthy?

Another good way to keep tabs on your eating habits, is to track your consumption: Starting a food journal, even if it is for a brief period of time is a good way to notice patterns in your eating habits vs. your mental health state. If you notice that you tend to overeat on certain days or times of the week, like perhaps before that stressful Monday morning meeting at work, than it might be a good time to consider keeping your emotional eating in check.

Experts and researchers say that while emotional eating might be very common, it is very important to realize why it is happening, as a way to curb the behavior. Eating during certain times may give you an inside scoop into what you are feeling beneath the surface. If your journal tells you, for example, that you eat primarily when you are feeling stressed or depressed, finding alternative ways to address this specific avenue of overeating.

Depression Runs Deep

Harvard Medical School reports that depression affects 19 million people every year and some of these people experience the symptoms for reasons other than trauma or stress such as divorce or job loss. A growing body of research suggests that the birth control pill can cause depression in some people.

According to a one study conducted at the Monash University in Melbourne Australia there is a distinct connection between birth control and symptoms of depression. The School of Psychological Medicine compared statistics of birth control users to non-birth control users and discovered the depression rating of women who took the pill was 17.6 compared to 9.8 among those who did not take the pill. None of the women participating in the study had a history of depression.

RELATED READING: Breakthrough That Allows Men To Pee Like They Were 28 Again

The birth control pill contains synthetic estrogen and progesterone. Both of these are hormones so some doctors say it is possible the hormonal change can cause depression, especially in people who have a history of depression in their family.

The number of comprehensive studies on birth control and mental health are limited. We are more apt to find statistical data on the impact of stress and birth control but a number of non-medical based surveys do support the theory that birth control does have the potential to create the symptoms of depression is some women. One informal survey on the women’s health web site, Aphroditewomenhealth.com shows that 57 per cent of respondents report mood swings when taking birth control, 65 experienced “irrational crying”, and 68 per cent admitted being depressed.

Conflicting Data on Mental Health

Medical professionals in Finland listened with great interest to the results of the Australian study. Experts in Helsinki conducted their own study in 2011 and concluded that the impact of hormonal contraceptives on mental health was “modest” and that the birth control had very few side-effects.  Their final report went as far as to say in some cases the pill had a beneficial impact on mood.

If you are a hoarder the floors, countertops, stairways, desks, stovetop, sinks, and every other surface in your house is probably covered in stuff. The Mayo Clinic describes the following as typical hoarding symptoms:

•              Cluttered living spaces

•              Stakes of papers, magazines and junk mail

•              Inability to throw anything out

•              Acquisition of useless items like used napkins

•              Difficulty making decisions

•              Limited social skills

•              Attachment to possessions

•              Difficulty organizing

•              Feelings of shame

Mental Health

Many doctors believe that hoarding is the result of anxiety disorder. The Mayo Clinic for instance associates the problem with OCD or Obsessive Compulsive Disorder. The International OCD Foundation estimates that 1.4 million Americans display compulsive hoarding behavior; however, research shows that not all people who hoard have OCD. Some psychiatrists speculate that brain injuries, Attention Deficit Disorder, depression, extreme stress, as well as chronic pain and grief can cause hoarding.

Hoarding is a growing problem so more research is being conducted to unravel the mysteries behind what appears to be a mental health disorder.

Health Effect – Stress and Depression

Whether it is stress, depression or some other mental health issue that is triggering the hoarding, the problem is unhealthy. Hoarding creates unsanitary living conditions which puts more stress on your body. It can effect personal hygiene, cooking, and be a fire hazard.

People who hoard rarely store or cook food properly can expect food poisoning. The scraps of food lying around, as well as wet newspapers brought in from the rain or other items thrown in a pile can cause mold and mildew to accumulate. When mold and mildew are inhaled they increase your risk of asthma and allergies. Those with weak immune systems also run the risk of getting infections. Mold can produce a toxic substance called “mycotoxins”.  The Environmental Protection Agency states that some forms of “mycotoxins” when inhaled, can cause liver and lung cancer.

RELATED READING: Avoid the 7 Danger Signs of a Toxic Liver

The health repercussions don’t stop there. Some people are animal hoarders; they keep literally dozens of animals in their home and rarely let them outside. This means that the house is full of feces, dirt and animal hair. Animal waste can cover the interior surfaces including beds, countertops and cupboards. It is the perfect breeding ground for food-related illnesses and parasites. Atmospheric Ammonia levels tend to be high as well. Inhaling ammonia can lead to respiratory distress. To make matters worse, animal hoarding exposes people to Zoonosis disease.  These are diseases that pass from animals to humans. The animals often get ill from not being taken care of properly.

The reasoning for this is interesting and might sound familiar to you once you hear it. People who suffer from the common mental health disruption of loneliness tend to share and talk about their loneliness. What then happens is these feelings (which often include certain levels of depression and isolation) will rub off on those around them. This leads experts to believe that due to association loneliness can actually be “caught” so to speak.

The report which appeared in the Journal of Personality and Social Psychology contained research from experts who followed 5,214 participants of the Framingham Heart Study from the years of 1971-2001.

RELATED READING:The Breakthrough Secret That Cleanses Your Arteries and Strengthens Your Heart

Researchers say the information was interesting, as what they noticed was a definitive pattern whereas people appear to slowly isolate and become lonely, which makes them lose ties with the people around them. People who are identified as “loners” appear to have less of a social circle to begin with, then their loneliness appears to lend itself to their overall mental health which means that they start to lose the social connections of friends and family that are left much more quickly.

Some other interesting mental health, isolation and depression information that was realized during the study.

-The average amount of lonely days spent per year are a whopping 48 (more than a month a half)

-People who are lonely tend to withdraw even further from their social circle, making the issue much worse.

-For each extra companion that you secure the frequency of loneliness or other related feelings of depression goes down by about 2 days a year.

-Those who have lonely friends, or friends suffering from depression are much more likely to become lonely themselves.

-People feel more lonely when they have few friends as opposed to few family members.

-Women feel the mental health impacts of loneliness more often than men.

The Report on Dementia and Depression

According to a recent medical report published in the journal Dementia and Geriatric Cognitive Disorders, a certain proportion of patients with dementia are more prone to develop depression, based on specific characteristics of the frontal lobe of their brain. The investigators of this study wanted to determine if there was a relationship between certain regions of the brain and the risk of developing depression among patients with dementia. This study involved the participation of approximately 77 elderly individuals who have been positively diagnosed with mild dementia. These individuals were interviewed and examined for various neuropsychological features.

To screen for depression, the study participants were assessed using the standard depression scale (Montgomery-Asberg). In addition, these individuals also underwent magnetic resonance imaging (MRI) to determine the volume of a specific region of the brain, namely the white matter. It should be understood that the brain consists of two major components, the gray and the white matter. The gray matter serves as the processing centers or computers of the brain, whereas the white matter connects the various processing centers of the brain, allowing the smooth transmission of signals to elicit an action, idea, or simple keep a memory.

The study revealed that elderly subjects with dementia and larger white matter volumes showed a greater severity in their level of depression, as compared to those with dementia but without depression. The results of the study also showed that the elderly subjects suffering from forgetfulness and presented larger white matter volumes carried higher scores according to the depression rating scale. The severity of their depression also worsened upon follow-up after several years.

This recent study has directly shown that the brain plays a direct influence on the development of depression, especially when certain regions of the brain are affected. In the case of elderly individuals with dementia, the volume of the white matter of the brain served as an indication of depression. Coupling the symptoms of depression and dementia may thus indicate a more serious situation, as shown by the occurrence of two mental health conditions.

Aging and Forgetfulness

Aging is usually associated with the occurrence of forgetfulness, which is often considered as a highly common feature among elderly individuals. When an elderly loved one is observed to develop forgetfulness, family members often extend additional supervision and monitoring of the elderly, to ensure that the individual does not lose important items or forget to perform his or her daily tasks. Forgetfulness may also induce fear in an elderly individual, especially when the person notices the actual loss of memory of certain events in the past. Forgetfulness may also result in the loss of cognition of loved ones, including the spouse, children, and grandchildren.

The recent study involving MRI examination of the brain to establish the relationship between forgetfulness and depression has directly shown that the biological condition of an aging body, especially that of the brain, may hasten the development of depression. The occurrence of depression in an elderly who is struggling with forgetfulness may be a more serious condition, requiring extensive monitoring and assistance to prevent accidents and to improve an elderly person’s quality of life.

The Mental Health of Seniors Hangs in the Balance

Internet usage is very commonplace in today’s society, and it is used by people of all age groups all around the world. But while using the internet too much has actually shown increases in anxiety and depression levels in the younger population, there has been significant gains when it comes to decreasing it for older people (specifically those over age 50).

The researchers at the Phoenix Center gave impressive numbers, saying the internet eased depression and anxiety by up to 20% in the over 50 population. And the implications on the healthcare system are equally as impressive. Supporters of the research say, that by easing depression and anxiety, and improving mental health, healthcare expenses of the elderly population could be headed in the right direction.

The basis of the research study was mainly to provide the social ramifications of internet usage. Most elderly people don’t have good social lives, and speak to very few people in a day, which can impact them in a negative or isolating way – ultimately making their mental health take a dive. By utilizing the social capacity of the internet, seniors can begin to feel connected to the outside world, and make new friends, without the having to leave their home.

The Internet Offers Depression Relief Through Mental Stimulation

The same goes for hobbies. With such a wide variety of mentally stimulating activities available online, seniors are able to stay engaged, and with brain health exercises, their minds stay active. Reports showed an improvement in the mood and mental health of those in the 55 and over age range.

As mentioned, the results from the survey are especially useful since health care costs of Americans over 55 is about $100 million dollars per year. These high costs are mainly due to suicide and medical expenses. This puts a very high value on the social and mental health benefits of the internet on the senior population.

The researchers conducted a study of 243 people who managed to live until age 100, and discovered that most of the elderly participants considered themselves to be happy and good natured people, lacking anxiety and depression.

One scientist on the case, Nir Barzilai, says he expected the results to show a much different theory. He says he figured that the results would show people who lived longer were more quick tempered and grouchy, but the results. “When we assessed the personalities of these 243 centenarians, we found qualities that clearly reflect a positive attitude towards life.”

Happiness Through Lowered Anxiety and Depression

Barzilai’s research showed that most participants in the study, despite their age were very outgoing, relaxed and happy. They were also more likely to have a large support system and lots of friends, which could lead to happiness due to less anxiety and depression. The results also showed that the over 100 age group preferred to be expressive with their emotions and enjoyed laughing.

And this wasn’t the first study that showed happy people live longer. The English Longitudinal Study of Aging wanted to delve into the “happiness at all ages” theory several years ago. The study followed over 11,000 people age 50 and older since 2002. Participants were tested four times a day for a specific mood criteria. They were told to rate how excited, happy, content, worried, anxious, and scared they felt. Of the people who reported the most negative feelings (including feelings of stress, anger, depression and anxiety) 7.3 percent died within 5 years of the study.

The Impact of Positive Thinking on Mortality

On a more positive note, those who claimed to have the best mood saw that mortality rate get cut in half to a mere 3.6 percent. Researchers for the study adjusted the results based on certain factors such as whether the participants had been diagnosed with any specific diseases, and for obvious factors such as smoking and obesity. Even taking those factors into account, the risk of death was an impressive 35 percent lower for the happiest people.

While not directed solely at the elderly, the most recent study that pits good mood in favor of long life was noted in the February 2012 issue of the LiveWell newsletter out of the Mayo Clinic. They published the study (originally found in the journal Health Psychology) which gathered information from 820 office workers over a 20 year period. Over the years, 53 of the participants died. After an analysis of the deaths in question, it was noticed that the risk of death was less for the test participants who said they had more friendships at work, and considered themselves sociable. Subsequently it was higher for those who reported higher levels of feelings of anxiety, anger, stress and depression.

New research is now re-stating what most people might have already guessed, but could be lending more credibility to the subject. The data shows, that much the same as how drug addicts work, a vicious cycle sets in where “food-highs” are used as a way to battle depression.

What This Study Means For Stress and Depression

Lead researcher for the study on overeating Dr. Stephanie Fulton from the University of Montreal Hospital Research Centre says the way overeating and depression tie in simply can’t be ignored. She says, “in addition to causing obesity, rich foods can actually cause chemical reactions in the brain in a similar way to illicit drugs, ultimately leading to depression as the come-downs take their toll.”

The theory this research is based on is simple. Dopamine enables the brain to reward individuals with good feelings, which reinforces certain behaviors. The study, which was done on mice, can still draw parallels with humans, as the chemical “dopamine” is the same in humans and mice.

In the study, mice were fed several different types of food (some high fat, and some low fat) and then monitored how the respective diets affected the behavior (stress and depression levels) of the mice. Researchers used a variety of techniques to evaluate the relationship between rewarding mice with certain high fat foods, and the emotions, feelings and behaviors that followed. The team then looked at the brains of the mice to assess changes in stress and depression levels.

Results showed that mice that the mice that were fed higher fat diets exhibited signs anxiety and depression. Not only this, but data showed that the actual brains of the test mice were significantly altered by the experience. For example the test had high levels of corticosterone, a hormone that is most commonly tied to stress.

Stress and Overeating – The Emotional Battle

The research really lent support to the emotional impact, as well as the impact on obesity that individual food choices have on people. The downward spiral can begin when you first reach for a high fat snack, which can cause a sudden surge of dopamine, which can alter behaviors because that good feeling is now associated with the high fat snack. The impact on food choices then becomes clear, and the vicious cycle begins.

Even though the study does shed some light on the issue of high fat diets and the response within the brain (and stress and depression), there are other common types of overeating that directly or indirectly involve mental health too.

A few examples are seen below:

Social Overeating:
Classified as the tendency to eat while out socially, or around other people. Eating too much can result from being pressured by others to eat to fit in, or as a way to appear busy while around other people.

Emotional Overeating:
This type of eating tends to be in response to depression, stress, or fatigue. A traumatic event could have taken place whereas the individual needs to “fill the void.”

Physiological Overeating:
This is characterized as eating in response to physical “cues”. The individual may associate eating with lessened physical pain. For example, hunger may increase due to association with a cure for a headache or other type of pain.

According to a science called Attention Restoration Theory, those who spend time in peaceful natural settings and therefore not bombarded with loud distractions, can allow their brains to fully relax which can drastically improve mental health.

A Walk for Better Mental Health

For this small study, 20 people with clinical depression (which included 12 women and eight men with an average age of 26) took part in a walk that involved taking an hour long stroll in a quiet natural setting, and then an hour long walk in a noisy, higher populated area. Prior to each walk, participants completed testing to determine their mental health at the time, and were asked to think about a painful memory.

RELATED READING: Ingredients For Optimum Mood Health

Following both walks, participants were to take part in a series of mental health tests to measure their attention levels, and short-term and working memory. The results were interesting to say the least. Researchers found that overall, nature walks meant a 16 per cent increase in attention and working memory compared to walks in the more noisy metropolitan areas, but the mood of the study participants improved in both types of walks.

This isn’t difficult to imagine, considering those suffering from depression are often noted to have high levels negative thinking, but that doesn’t mean that researchers weren’t skeptical that a simple “walk in the park” or anywhere else for that matter could provide any real relief from such a serious and well documented series of symptoms.

Sunlight and Exercise for Mental Health

The study in question is a little more up close and personal than ones of its kind in years gone by, and used actual data, as opposed to surveys. The month-long study tested 216 students for overall symptoms of depression and anxiety and poured over records of private internet use patterns.

The Depression and Anxiety Study and Internet Usage

The researchers at the Missouri University of Science and Technology found, that statistically speaking, there is a link between depression and specific types of Internet use. The analysis looked at a variety of important factors, namely including typical internet behaviors (switching sporadically between applications, checking email and spending excessive time on games, videos and music) and that they showed a correlation with depression in the research. “Difficulty concentrating or making clear decisions are indicators of depressive symptoms among students,” the study noted.

RELATED READING: The Link Between Stress and Cancer

The study also made the following notes of interest:

1. Frequently checking ones email can relate with high levels of anxiety which can trace back to depression.

2. Gaming and compulsive video watching are common signals for internet addiction that lead to common symptoms of depression.

3. Online gambling, shopping and frequent social networking as well as visits to medical websites showed links to depression.

4. Frequently spending late nights online has also been associated with depression, the scientists noted.

The research showed conclusively that participants who showed signs of depression also tended to use the Internet in a more erratic fashion, often switching among applications in a quick and random fashion. Study researchers determined that this randomness may indicate trouble concentrating, a major characteristic of depressive or anxious behavior.

Lead researcher Dr. Sriram Chellappan, says, “The study is believed to be the first that uses actual Internet data, collected unobtrusively and anonymously, to associate Internet usage with signs of depression.” He continues by saying that previous research on Internet usage has relied on surveys a method considered to be highly inaccurate. “This is because when students themselves reported their volume and type of Internet activity, the amount of Internet usage data is limited because people’s memories fade with time.”

What Could This Mean For the Future of Depression and Anxiety Patients.

Researchers say that there could be interesting implications after reviewing the results of this study. They now say they are interested in using these results to develop software that could be installed on home computers to help decipher whether Internet usage patterns are indicative of depression and/or anxiety. The software in question would monitor usage and alert individuals if they are approaching the warning phases of anxiety and/or depression.

Is it the Newest Health Trend?

Statistics show that only 20 percent of the world’s population today wears shoes. Although in western society, shoes are necessary in certain situations, with warmer weather on the horizon, there’s nothing stopping you from finding a park or beach, taking your shoes off and going for a walk barefoot. It sounds strange, but there is many benefits to this new health trend.

1. Reduction in Anxiety and Depression

Some studies have shown that oddly enough, walking barefoot through a grassy field can possibly help decrease anxiety by a little over 60%. Imagine, such an easy way to acquire feel good endorphins.

RELATED READING: Why Massages are Proven to Reduce Pain

2. A New Take on Reflexology

Your feet contain tons of reflex points, and while you should be careful as to where you put your feet, every little bump you walk across on the road helps to stimulate those reflex points. If it hurts at first – especially in specific areas, this means your feet need the stimulation they’re getting by being barefoot. Over time, these sensitivities will go away, leaving you with more refreshed feeling feet.

3. Refocus Your Attention for Less Anxiety

This kind of heightened awareness can be a key way to get yourself refocus, and in a more positive state of mind. When you are walking barefoot, you will tend to pay attention to where you are going to avoid injury. This awareness of what’s in front of you in this moment quiets your inner chatter and clears your mind and helps you to focus.

4. Connecting with Mother Nature.

It’s not just about your feet, the rest of your body is also getting outside, too. And there are definitive benefits to developing a love affair with Mother Nature!

Simon J. Wikler’s book “Take off Your Shoes and Walk” outlines a number of reasons why being barefoot should be considered a viable option. It says “Practically all shoes worn daily by men and women in our Western civilization have little relation to the shape of the human foot”.

The book also explains that going barefoot can mean less deformed toes, greater flexor strength and greater overall agility.

More researchers are reporting that certain kinds of foods consumed in excess can create the feeling of depression. It turns out that foods that are low in cholesterol, sugars and fat, but are high in protein at the same time, can reduce the production of serotonin, which is best described as our brain’s happy transmitter. If the happy transmitter is low, naturally you will be depressed. Studies also indicate that people with blood sugar problems, low vitamin D, and food intolerance issues can also battle depression.

The Effect of Food on Mental Health

If you suffer from depression and can’t seem to figure out why, you might consider looking at your eating habits. Below is a list of some of the top foods that trigger depression.

• Alcohol

Some people think of this as a stimulant, but overindulging is not only hard on your liver; it can put you in a bad mood. If you already have a tendency to suffer from bouts of depression or have other psychological disorders, alcohol consumption is not recommended.

• Deep fried starches

French fries and donuts fall into this category. Before they even hit the frying machine, they are simple sugars and they have very little nutritional value.

• Canned and pre-packaged hydrated food

This category of food tends to be packed with sodium and sugar which can drag you down.

• Chocolates

While the caffeine may initially give you a high, the rest of the chocolate, including the sugar is known as a big depression trigger.

• High fat dairy products

In most cases high fat, including diary means low nutrient deficiency. Studies in both the Unites States and Europe have shown that nutrient deficiency can lead to depression.

• Processed meat

This tends to have a lot of sodium, oil and sugar added.

• Refined grains

Most refined grains like white rice, pasta and bread are nutritionally imbalanced, are starchy, enriched with synthetic vitamins, devoid of fiber

and often have added chemicals.

• Tea and Coffee

Like chocolate, it is the caffeine that can trigger the depression.

• Potato Chips

One is rarely enough; however, they are full of salt and saturated fats.

• Fast Food

Hamburgers, hotdogs and Pizza all contain high amounts of sodium and fat. A lot of the sauces and condiments such as ketchup have large amounts of sugar in them as well.

Researchers at the University of Las Palmas de Gran Canaria in Spain and the University of Granada concluded that depression is 51 per cent more likely to occur in people who consume large amounts of fast food. They also included junk food like donuts and other deep fried items in their study. The research team also indicated that people who eat fast food on a regular basis tend to have other unhealthy habits, such as sedentary behavior, which are linked to a higher risk of depression.

Fatty foods are also associated with gas, bloating, indigestion and heartburn — factors that can, like depression, interfere with sleep, moods and positive energy levels.

Stress is the way in which we deal with pressure that occurs in our lives. There are many sources of stress including: the death of a loved one, marital problems, work-performance issues, holidays, pregnancy, and other life events. Everyone handles stress differently and if proper coping mechanisms are not in place, problems such as depression and insomnia may develop.

What is the tie between stress and depression?

When you’re experiencing stress for long periods of time it can be overwhelming and can ultimately lead to the development of depression. If you can cope with stress properly, you will be able to deal with stressful situations without too many health problems. However, without proper coping mechanisms, you may feel inadequate, your relationships may suffer and your job performance may diminish. All of these problems can lead to depression. Once you’re suffering from depression it can be difficult to get yourself back on track. If you think you’re suffering from depression, speak to your doctor about treatment options. Treatment options for depression range from diet and lifestyle changes, to medicinal options and psychological and behavioural modification.

The tie between stress and insomnia.

Insomnia means that you have difficulty falling or staying asleep. Bouts of insomnia may come and go, they may last for a couple of weeks or they may be chronic. There are many causes of insomnia, including stress. Stress can cause insomnia because it creates hyper-arousal which may make it difficult to fall and/or stay asleep because the balance between sleep and wakefulness is disturbed. In order to deal with your insomnia and get a better night’s sleep it is vital to implement proper sleep behaviours including: relaxing before bedtime, try to go to bed and wake up around the same time each day, and to use your bedroom for sleep and relaxation – leave your work outside of your bedroom. If you implement these changes to your routine and your insomnia doesn’t improve, you may want to speak to your doctor about potential medicinal options for your insomnia.

The connection between stress and performance

Stress not only affects your health, it can affect other aspects of your life including your work performance. Stress can have a negative or positive effect on your work performance, depending on the level. If you have no stress at your job, you won’t be challenged and your performance will decrease. Conversely, if you have gradual stress it will challenge you and increase your work performance. However, at a certain point the stress level will plateau and will not increase worker performance. Finally, when stress exceeds the maximum capacity that a person can handle, it will negatively affect their job performance. There is a breaking point to work-stress and if it reaches that point, performance will be completely destroyed resulting in lost-productivity due to employee absenteeism. In the end, not only will job performance suffer, the employee may quit or end up getting fired which may create even more stress.

Employers should monitor stress levels within the workplace to ensure optimal employee performance. Controlling the workplace environment is vital to ensure the health and well-being of all employees.

Controlling Stress Levels

Learning how to cope with stress will help to improve your overall health by protecting you against such health problems as depression and insomnia. Try participating in exercise, yoga, meditation or any activity that you enjoy. Also, make sure to take some time for yourself, don’t overburden yourself with multiple obligations that will only increase your stress levels and put you at risk of developing health problems. Lowering your stress level will also make sure the performance of all of your body systems are functioning at their highest potential.

On the surface some problems may not seem all that serious; however, as doctors and scientists have discovered, a lot of these symptoms are due to underlying medical problems that should not be taken lightly.

The most serious sexual health symptoms can be hazardous to both health and relationships. Here are some serious symptoms that should not be ignored:

•              Genital irritations such as pain, lumps, sores, itching or unusual discharge could be a sign of a sexually transmitted disease. If untreated in females it could permanently damage the reproductive organs. When men ignore the symptoms they can become sterile.

•              Erectile dysfunction can be a symptom of many different health related issues. For example, it can be a sign of diabetes, kidney disease, nerve damage, severe depression or even be a result of alcoholism.

•              Low sex drive used to be associated with psychological issues; however, experts now say there are a number of physical reasons people lose their sexual stamina. It can often be associated with low levels of hormones for men. Certain medications taken for depression can also lead to low stamina in both men and women. Below is a list of reasons for low sex drive or stamina.

1.            Anemia

2.            Enlarged Prostate

3.            Autoimmune Diseases

4.            Fibromyalgia

5.            Kidney Disease

6.            Hepatitis

7.            Pregnancy

8.            Post Pregnancy (hormones)

9.            Drug use (cocaine)

10.          Stress & depression

When it comes to studies on sexual activity and depression the statistics are overwhelming. One report in the United States showed that 70 per cent of patients that were fighting depression had lost their sexual desire. Countless research papers have indicated patients with major depression or bipolar disorder have an even higher prevalence of dysfunction. Since the depression not only impacts sexual activity, but all aspects of a person’s well being, physicians insist it has to be addressed. In other words, if low sex drive or low sexual stamina suddenly becomes an issue for you, you might want to seek medical attention.

•              When sex hurts it could be due to a number of factors. Pain before or after intercourse can be attributed to birth control methods, allergy medicines, antidepressants you might be taking if you are struggling with depression or it could even have something to do with changes in your hormones.

•              Sex headaches take place just prior to or during an orgasm. They are sudden and severe. Neurologists say for the most part they are nothing to be concerned about, yet in some cases they can be serious; a sign of problems with blood vessels that feed your brain.

Hormones and Depression

Hormones play a large role in sexual health. Hormones can fluctuate in all of us, sometimes dramatically. In most cases, big changes are associated with aging, but not always. The hormones testosterone and estrogen are closely linked to sexual desire. Testosterone is necessary in both men and women for sexual feelings to be present. When testosterone is low in men they can lose their stamina or desire. Estrogen is made from testosterone in women so when a woman is no longer ovulating she can lose her sexual desire. There is hormone replacement therapy for men and women but it is a controversial approach since some studies have linked it to an increase in cancer.

What is “good” mental health?

The definition of good mental health is not absolute. The Canadian Mental Health Association suggestions that you should evaluate your own mental health by looking at the following characteristics:

1. Ability to enjoy life – can you appreciate what’s going on in your life right now?

2. Resilience – do you have the ability to bounce back when things aren’t going well?

3. Balance – are you able to handle everything that’s going on in your life? Do you have a good work/life balance? Are you able to make changes if needed to restore balance?

4. Self-actualization – are you able to identify and use your strengths to maximize your performance?

5. Flexibility – are you able to adapt to changes and change your expectations if needed?

By asking yourself the above questions, you will be able to identify if your mental health is good or if you need to make changes in order to improve it. Improvements made to your brain health will lead to better performance of your brain and body.

In addition to healthy eating, physical activity as well as stress control will help you to maintain your mental health and improve your brain performance.

Nutrition and Mental Health

The food that you put into your body has a direct impact on your energy levels, your physical performance and your mood. The food that you eat supplies your body with the nutrients and vitamins that it needs for survival and for proper brain performance. Incorporate the following foods into your diet for improved brain performance:

- Fresh fruits and vegetables

- Whole grains

- Protein

- Foods high in omega-3 fatty acids (seeds, nuts, fish and eggs)

Nutrition and Depression

Depression is a mental health problem where a person experiences feelings of worthlessness, helplessness or hopelessness. Many people that suffer from depression also have sleep disturbances as well as changes in appetite. People who have depression often have difficulty concentrating and making decisions. Losing interest in activities that an individual used to enjoy is also a symptom of depression. Decreased sex drive as well as feeling overly tired can also signal depression. People with extreme cases of depression may even have thoughts of death or suicide.

No research has shown that a specific diet can treat depression. However, a healthy diet may support a complete treatment plan for depression. If you are suffering from depression, following the diet below may help in addition to other treatment that you are receiving.

- Eat a diet rich in nutrients – including vitamins, minerals, carbohydrates, protein and a small amount of fat

- Add in foods containing antioxidants – your brain is susceptible to damage from free radicals. Antioxidants protect your brain from this damage. Many fruits and vegetables as well as nuts, seeds and vegetable oil are sources of antioxidants.

- Eat a protein rich diet – turkey, tuna and chicken all contain tyrosine which is an amino acid that helps boost dopamine and norepinephrine levels in the brain. This boost helps you to concentrate and be more alert.

- Follow a Mediterranean diet – this diet includes plenty of fruits and veggies, nuts, cereals, legumes and fish. This diet is high in folate and Vitamin B12.

- Add in selenium rich foods – adding beans, legumes, lean mean, low fat dairy, nuts, seed, grains and seafood with provide you with selenium which is essential to good health.

- Be sure to include omega-3 fatty acids – a deficiency of omega-3 has been found in those suffering from depression. Try adding fatty fish, nuts and flaxseed into your diet.

Following some of the diet recommendations, in addition to traditional medical treatment for depression will help to ease some of the symptoms of depression. Even if you don’t suffer from depression, following the above diet recommendations may have a positive impact on your brain health.

What is quite interesting is that some experts are starting to look at whether a lack of certain nutrients, including: folate, Vitamin B12, calcium, iron, selenium, zinc and omega-3 may have an impact on mothers that are suffering from postpartum depression. The addition of these nutrients into the diets of new mothers may help to prevent postpartum depression.

It is important to take care of your mental health through diet, as well as exercise and stress management. Having good mental health will allow you to enjoy the little things in life.

Statistics show that in 1998 Americans spent over 2 billion dollars on hair dye and that number has steadily increased over the years. Canadians women each spend about 10 thousand dollars a year on looking good, including dying their hair. It is no wonder they are all asking the question, “Why am I going grey so soon”?

The quest to look younger has turned the beauty industry in a multi-billion dollar business. If we want to maintain youth, scientists and doctors say we have to look at our medical situation, our genetics, and our lifestyle.

Medical reasons

Researchers have discovered that a number of medical conditions can speed up the aging process. If you want to look younger, you may have difficulty if you suffer from an autoimmune disease, bowel problem or stomach disorder, such as diverticulosis. These conditions, as well as thyroid issues and tuberculosis have been associated with greying hair. Scientists have also learned that certain cancer treatments can lead to grey hair. At the same time, other studies have shown some chemotherapy patients who lose hair following treatment; grow back new hair that is their original color, helping them look younger.

Recent studies have linked the greying of hair to low bone density. In fact, research shows Osteopenia, the precursor to Oseoterosis could be linked to premature greying. In a study conducted by the University of Auckland, New Zealand, women in their 20’s with early signs of grey hair had lower bone mineral density throughout their bodies, compared to women who went grey much later in life.

Genetic

There is no denying that we can’t maintain youth forever. Advances in the beauty industry have allowed us to look younger, longer, but eventually we all have to face the signs of aging.

As time passes melanin production declines and pigments in our hair slowly die. This is when hair turns white, grey or silver. If melanin production slows down early for your parents, chances are it will slow down early for you and the result will be grey hair. All the genetic elements that make someone look younger than they actually are can be passed down to the next generation.

Lifestyle

Like fingernails and toenails, hair is made from keratin, which is a protein produced in the body. We need to eat protein to help produce enough keratin. Many scientists therefore believe that protein deficiencies can lead to loss of hair color.

Philip Kingsley is a one of the world’s top tricologists. A tricologist deals with the scientific study of the hair and scalp. In his book, “The Hair Bible” he talks about how stress depletes vitamin B and could feasibly lead to grey hair. If you feel stressed out and think you are lacking in vitamin B, foods like beef, eggs and fish can help.

To date, there has not been strong scientific evidence to support the theory that stress causes premature greying, yet Kingsley has pointed out that in one study a group of rats were deprived of vitamin B and their hair went grey. Kingsley and many medical doctors are bombarded with complaints from people who are convinced that they are going grey due to high stress. Many of Kingley’s clients aren’t asking why don’t I look younger, they are simply trying to find ways to eliminate stress; convinced it will slow down the aging process.

Researchers in the United Kingdom support the idea that stress can contribute to premature greying. Studies indicate to maintain youth you have to lower your stress level because it can potentially have an impact on your hair color. Some experts in the UK believe that when pressure builds, stem cells that replenish hair color become damaged, leaving white, silver or grey hair behind.

If you think you are going grey too early, you might want to ask yourself if you are getting enough sleep. There has been some suggestion that sleep may also have an impact on how soon your hair changes. A scientist at Baltimore’s Sinai Hospital, Tyler Cymet has studied chronic stress and believes physical stress and mental stress that lasts for two or more years can lead to greying of the hair. Being sleep deprived can put a lot of stress on the body, throwing it out of balance. Mental stress, including depression, also throws the body off. We live in a stress filled society, and stress interferes with normal sleep. Cymet says he believes that a lot of people are going grey 5 years sooner than they did in the 1970’s due to issues such as sleep and depression.

Although western cultures are still debating whether there is a solid link between sleep, depression and grey hair, eastern cultures are believers in the theory and are moving forward with ways to fight back. In China for example, they fight sleep, depression and other aging issues with herbal remedies, meditation and other forms of stress management. In India they are also starting to adopt a lot of stress management techniques to deal with daily stress and sleep issues that can help people maintain youth.

In places like Spain, Greece, Mexico and South Asia sleep is not only considered good medicine, sleep is sacred. In these places it is common for people to sleep in the middle of the day to rejuvenate their bodies and minds. They believe it helps heal your body, ward off depression and maintain youth.

Some people will argue that in the western world the problem of aging can be attributed to our fast-paced lifestyle. Trying to look younger; maintain youth itself, is driving us to the point of stress. Our quest to be everything, to everyone, all the time leads to depression and lack of sleep.

Doctors say it is important to maintain youth on the inside as well, and warn people to do their homework as they try to find ways to look younger. Consult with a doctor about any issues you have with depression, sleep, and any new methods you plan to try in your attempts to look younger.

There are two sides to the argument of the inclusion of grief/bereavement in the DSM-V.  Those against the inclusion of grief state that it will lead to too many individuals being diagnosed with an inaccurate or unnecessary psychiatric disorder.  Being diagnosed with a psychiatric disorder can cause people to become stigmatized.  This will, in turn, make people feel that their grieving of a loved one is not a normal process because their behaviour is classified as pathological. Additionally, when an individual is diagnosed with a psychiatric disorder they are usually treated with prescribed medication.  A major cause for concern is that individuals may be treated with unnecessary medications that have serious side effects and complications.

Then there are those that feel grief should be included in the DSM-V.  They argue that depression is under-diagnosed in society.  As a result of this, many people suffering from depression are not getting the treatment that they need. The inclusion of grief in the DSM-V will allow people that need treatment to obtain it much sooner than they would have if it wasn’t included. Additionally, treatments for disorders that are included in the DSM-V will be covered by insurance carriers.

There are compelling reasons on both sides of the argument with each medical professional making their own decision as to what side of the fence to be on.  It is vital that people remember that grief is a universal response to loss; however, there is not one “right” way to grieve.  Each culture has their own rituals when it comes to loss and every person has their own individual emotions and behaviours during the grieving process.  In additional to an individualized response to loss, the length of the grieving process for each person is different.  The degree of impairment on a person’s life is also differs from person to person.  There is no distinct line separating those that are experiencing normal grief and those that are stuck with complicated depression and grief.  This is why doctors have to look at the whole picture before labelling a patient with a psychiatric disorder.

It is important to remember is that even if grief is included as a disorder in the next version of the DSM, the criteria are not set in stone.  In a few years, the criteria will once again be looked at and adjusted accordingly.

Immediate Effects You May Not Be Aware Of

Regular caffeine consumption can deplete vitamin C, as well as all of the B-vitamins in your body.  It can also prevent the absorption of important minerals such as calcium, magnesium and iron, states Holistic Nutritionist Danielle Perrault in her book “Nutritional Symptomatology.”    In addition, caffeine can increase your blood pressure, dehydrate you, make you feel anxious, cause hypoglycemia, increase irritability and cause irregular heartbeat. Caffeine can also cause headaches and migraines and worsen both acid reflux and stomach ulcers.

Caffeine and Osteoporosis

Osteoporosis is a disease that results in a loss of bone density and a thinning of bone tissue, and consequently a greater risk for bone fractures. According to The American Journal of Clinical Nutrition, caffeine measurably increases urinary calcium loss. This is problematic because calcium is a vital mineral for the maintenance of strong and healthy bones.  In addition, a study published in the Journal of Orthopedic Surgery and Research, found that the regular consumption of caffeine can lead to measurable bone mineral density loss, especially amongst elderly individuals.

Caffeine and Diabetes

Type 2 diabetes is characterized by chronic, high blood sugar levels. According to a study The Journal of Caffeine Research, there is a growing body of evidence linking caffeine consumption to both the development and progression of Type 2 Diabetes.  Specifically, studies have found that caffeine raises blood sugar levels in diabetic individuals, leading to a worsening of their condition and also a greater difficulty in controlling their symptoms. Studies also show that caffeine reduces a healthy individual’s ability to properly regulate blood sugar levels. Due to this effect, chronic, excessive caffeine intake increases a healthy individual’s likelihood to develop diabetes.

How to Get Over Your Caffeine Addiction

If you are otherwise healthy, but you rely on caffeine in order to energize you and get you through the day, it is a clear sign of either inadequate sleep or weakened adrenal glands. The solution to the former is obvious, but the latter is a little more complicated.

The adrenal glands secrete a variety of hormones and are responsible for how well your body deals with stress. They can easily become exhausted when you experience too much mental, physical or emotional stress. Some common symptoms of adrenal exhaustion include fatigue, weakness, dizziness, insomnia, irritability, an inability to concentrate, food cravings and depression.  Caffeine can temporarily mask these symptoms, however once the immediate boost has worn off, your adrenal glands are left further deteriorated. This ultimately leads to a worsening of symptoms. So instead of turning to caffeine for a temporary fix, concentrate on strengthening your adrenal glands.

Strengthening Your Adrenal Glands

Moderate exercise, meditation, a whole foods diet and the avoidance of alcohol, sugars, refined carbohydrates and sweets will all support healthy adrenal gland function, states Phyllis Balch in her book “Prescription for Nutritional Healing.”

Ironically enough, the two most important nutrients for adrenal gland health are vitamin C and the B-complex vitamins – the very nutrients that caffeine depletes.  So, if despite lifestyle modifications you still miss that instant pick-me-up that caffeinated beverages used to give you, consider supplementing with these energy boosting and adrenal supporting vitamins instead.

Back in the mid 1800’s a British born doctor helped develop the practice of gathering medical statistics. He did this by showing more unmarried people died from disease than married people did. Doctor William Farr was one of the first medical professionals to suggest that there is a health advantage to marriage. Numerous studies claiming that marriage is good for your health have been published in the world’s leading health journals in the centuries that have followed.

Statistics gathered by the University of Chicago indicate that married men live an average 10 years longer than unmarried men and that married women live 4 years longer than unmarried women. The list below covers some of the reasons outlined in the Chicago study.

Married men engage in less risky behavior
Married couples have twice the resources, which equals less stress
Husbands and wives tend to eat out less/ cook healthier meals
Couples encourage each other to see physicians
Married men and women consume less alcohol and drugs
Married men and women suffer less depression

Reaction

From 2006 to 2010 the US Department of Health and Human Services ran a national marriage promotion in response to the overwhelming data. The initiative received $150 million each year for projects that focused on reducing divorce and promoting the health benefits of staying married.

Marriage relationship workshops, special counseling sessions and other pro-marriage programs have been developed in the United States, Canada and Europe that uphold the belief that marriage is healthy.

Divorce and Death

The Journal of Health and Social Behavior published a study in 2010 that monitored the marriage and health of 9 thousand men and women in their 50’s and 60’s. When these married people became single again due to divorce or the death of a spouse, they suffered declining health. Twenty per-cent more chronic health problems such as heart disease and diabetes were reported compared to those who were still married. Those who were divorced reported aging less gracefully. They seemed to find it harder walking long distances, exercising and getting up and down stairs.

Some research is now underway to find ways to lower the impact of divorce and death on the body. Researchers are even looking at the connection between nutrition and the stress caused by these types of events.

Challenging the theory

Many psychologists will argue that marriage itself is not a recipe for good health but a “good marriage” is. They‘re theory is that a “bad marriage”; one filled with chaos, arguing and constant stress can lead to more health problems. The idea is that a “happy marriage” is the key to a healthy life.

A study by researchers at the University of Rochester supports this notion. The findings published in the journal, ‘Health Psychology’ suggests marital satisfaction has an impact on survival rates. One example cited in the report involved patients with heart problems. The researchers discovered that happily married men who undergo coronary bypass surgery are 3 times more likely to be living 15 years later, while their unmarried counter- parts are not.

There is not a single cause of depression.  Causes of depression are not fully understood by the medical community although it is believed that there are certain triggers that can lead to a depressive state, including:

-          Stressful events in a person’s life (a death, job loss, etc.)
-          Certain medical conditions
-          Chemical imbalances in the brain
-          Social factors (finances, lack of a support system, loneliness, etc.)
-          Genetics

Perhaps the most shocking, is the recent correlation between wealth and depression.

A recent study conducted by the WHO found that wealthier nations such as the United States and France have higher rates of depression than poorer countries such as Mexico and China.  The highest rate of depression was found in France, with a rate of 21%; while the lowest rate was found in China at 6.5%.

Researchers from the WHO study found that if you live in a wealthy nation, you are more likely to experience at least one depressive episode than if you live in a middle to low income nation. Approximately 15% of people living in the 10 richest countries included in the study experienced a depressive episode, while only 11% of people living in poorer countries experienced depressive episode. One thing that did remain consistent in wealthy and poor nations was that depression causes impairment in a person’s life – personal and work lives are both affected negatively.

Researchers suggest a number of different theories as to why a discrepancy in the depression rates between wealthy and poorer countries exists.  Individuals living in wealthier nations tend to rely less on social support for marital or work-related problems when compared to individuals living in lower income nations.  It is known that there is a strong link between depression and lack of a support system.  One researcher even suggests that individuals living in poorer nations tend to have stronger religious beliefs which provide additional support and protection from experiencing depression.

In wealthier nations there is also a heightened expectation to achieve financial success.  If an individual does not reach this expectation, it could result in a depressive episode because they feel like a failure when compared to societal norms.  Additionally, stress is also prominent in wealthier nations where incomes are higher.  Stress can lead to depressive episodes as well. Furthermore, in wealthier nations, there tends to be more income-inequality which can lead to depression among other health conditions.

Another reason why this discrepancy may exist is that mental illness, such as depression, is much more recognized and diagnosed in wealthier nations.  Some people say that depression is perhaps over-diagnosed in wealthier nations.  Individuals living in poorer countries may not even know or recognize signs of depression and as a result potential depressive episodes may have not been reported in the WHO study.

While the reason(s) for the difference in depression levels between wealthy and poor nations remains unknown, it does exist.  Future research should focus on why these differences are seen and nation-specific ways to diagnose and treat the condition.

Signs and Symptoms of Depression

There is an array of signs and symptoms associated with depression, common ones include:

-          Feelings of hopelessness
-          Loss of interest in activities that you used to enjoy
-          Appetite or weight changes
-          Sleep difficulties
-          Irritability
-          Loss of energy / lethargy
-          Engaging in dangerous behaviour (drinking, drug use, etc.)
-          Difficulty concentrating
-          Experiencing unexplained aches and pains

Treatment for Depression

Just as there is no single cause of depression, there is not a single treatment for depression.  There are many effective treatment options so it is best to discuss your condition with your healthcare provider and come up with an individualized treatment plan so you experience the best results.  Some treatment options include:

-          Medication (there are many antidepressants available)
-          Therapy (talk therapy, psychotherapy, individual and/or group therapy, etc.)
-          Lifestyle changes (diet, exercise, nutrition, etc.)
-          Nutritional supplementation
-          Relaxation techniques (yoga, meditation, acupuncture, etc.)

One new study, from the “British Journal of SportsMedicine,” found that doing small amounts of any type of exercise could improve mental health. That includes just 20 minutes a week! Though it should be noted that researchers found the harder the activity, the greater the benefit. Exercise strengthens the flow of blood to the brain, reduces inflammation and softens stress. These three abilities could help prevent anxiety, depression and even dementia.

While it has long been known that exercise is good for the heart and helps prevent obesity and type 2 diabetes, its link to mental health has been less clear. This study, with nearly 20,000 adults from Scotland, helps shed light on this topic. Researchers found that fitness from any source, including sports, walking, gardening or simple housework, was linked with 41% lower risk of mental distress. Sports trumped everything, though, by reducing the risk of stress and depression by 33%.

Mixing some housework with sporting activity is a good bet for improving one’s mental activity. This is believed to be the first study to look at how certain activities relate to mental health. It proved that this relationship does exist.

The other new study comes courtesy of the same UK medical journal. Researchers found that anyone who does aerobic  activity over a long period of time could delay their body’s natural aging process by up to a dozen years. What happens is that jogging, bicycling and other forms of aerobic activity improve how the body consumes oxygen and generates  energy.

Around middle age, the body’s ability to perform aerobic fitness decreases by a certain measure every 10 years. When  this falls below a certain point, it is hard to perform fitness without becoming quickly exhausted. A person at age 60 has about half the “maximal aerobic power” that he or she had at age 20.

But if that person maintains solid aerobic exercise over the long term, it boosts that aerobic power. It boosts it to the equivalent of 10 to 12 biological years. It does so by making the body more efficient at taking in oxygen and staying energized.

Just 45 minutes a day of cycling three times a week could help prevent heart disease, stroke, and type 2 diabetes. Why is cycling one of the best ways to get exercise and keep your weight in check? Cycling can give your heart a better workout than walking, without the pounding your joints take when jogging. Cycling is low cost. You can ride your bike anywhere. Put a basket on your bike and you can ride to the grocery store to stock up on supplies, without having to worry about carrying heavy bags home.

You can ride your bike to an appointment and avoid the stress of being delayed by traffic jams. You can ride your bike to visit friends or family and they’ll no doubt have a cold drink waiting for you! Cycling is fun; you don’t need a gym membership and you get to watch the scenery pass by.

All you need to do is find yourself a bicycle that fits you properly, that it is mechanically sound, and that has a bell. Remember to keep the air pressure in your tires at the maximum recommended PSI so that you are not working hard with each revolution of the pedals. And make sure you wear a properly fitting helmet and comfortable, breathable clothes.

Before starting out on a bike ride, do a few quick stretches to limber up. Bring a water bottle and a snack with you, and you are ready to travel. When choosing a route, find bike paths to ride on whenever possible so that you do not have to deal with the risks of cycling in traffic.

Now, if you can get your bike out for a spin three times a week, you’ll be adding some preventative medicine to your life that could ward of the complications of some pretty serious diseases, while at the same time giving you more strength and energy in your daily life.

It is based on restricting yourself to 2,000 calories a day. DASH lays out the number of servings you should aim for in all food groups. Following these rules could help drive your blood pressure down, and thus lower your risk of heart disease. DASH calls for eight to 10 servings of fruit and vegetables each day — far more than the two or three most adults currently get.

Here’s what DASH looks like on a serving-to-serving basis. The following rounds out to about 2,000 calories:

– Fruits: 4 to 5 servings each day
– Vegetables: 4 to 5
– Whole grains: 7 to 8
– Low-fat dairy: 2 to 3
– Meat, poultry, fish: 2 or less
– Nuts, seeds, beans: 4 to 5 per week
– Sweets: 5 or fewer a week
– Fats and oils: 2 to 3 a week

The DASH diet works in the walls of blood vessels. There are ingredients within some members of the produce aisle that account for the drop in blood pressure. The most integral ingredients are “nitrates,” found in leafy greens and beet root (to name just two), which, in your body, produce nitric oxide. This is a molecule that relaxes your blood vessels, which would naturally lower the pressure of blood flow. Nitrates prove that vegetables could prevent heart disease.

Researchers have proven that nitrate independently drops blood pressure levels. Nitrate supplements could have about the same effect as the DASH diet. For those who have a history of cardiac problems or who are trying to battle hypertension, following the DASH diet is a true medical tool.

While it’s hard to eat a huge amount of nitrate-rich foods, you can certainly help reverse hypertension by including more of them in your daily diet. These include virtually all types of lettuce, celery, spinach, beets, potatoes, green cabbage, broccoli, watercress, carrots, leeks, and radishes.

Chronic symptoms can affect day-to-day living. Friends  can pass away. Things may be a little stressful financially  as you learn to live with less income.

But in spite of all this, seniors are generally happy. In fact, they seem to experience more happiness than any other age group — at least according to a new study just published by the department of sociology at the University of Chicago.

Researchers surveyed Americans annually from 1972-2007. During each survey period, 1,500 to 3,000 people were interviewed. They were asked the following question:  “Taken all together, how would you say things are these days? Would you say that you are very happy, pretty or not too happy?”

It turns out that more than half of people over the age of 80  said they were “very happy.” Young people scored much farther down on the happiness scale, and those from the baby boomer generation, born between 1946 and 1964, also scored lower.

The results of this latest study have surprised some people in the medical community. Many of us hold a particular stereotype of what it’s like to be older and it usually  involves envisioning a life with no exciting job to go to, no passionate sex life, poor health, and an aged body. But this study hints that the reality may be very different.

Many seniors continue to be employed in their communities through volunteer work. Many seniors find working as a volunteer liberating. They are often treated well, are appreciated and are usually involved in something that has a direct benefit to the community.

And of course when it comes to sex, seniors continue to be active and enjoy passionate relationships with their partners. Many seniors find themselves embarking on new relationships later in life, in fact, that are full and rewarding experiences.

Seniors also seem to be quite accepting of the natural aging process of the body. Many keep active and embrace their extra wrinkles and graying hair with equanimity.

So, if you are in the process of aging — as we all are — cheer up! With age come a certain wisdom and ability to enjoy the here and now for what it is. Seniors often take the time to attend religious services regularly, engage in social activities, and visit with neighbors and friends.

You might find as you grow older that you are better able to appreciate what you have going for you, rather than what you don’t. It seems that seniors also have the ability to look at other people and realize that their own lot in life is not so bad at all.