Life can get overwhelming at times and it
can become difficult to stop and smell the flowers, or take time out to watch
the clouds, as a dear friend says. Below are a few ways to lighten your daily
load, because we all need a little natural mood booster at times.
Touch
Massage and acupuncture have been proven
to be effective in lessening stress and depression, as the act of touch is a
strong natural antidepressant. Massage releases feel good hormones, such as
endorphins, which give you a natural high. Find a massage or acupuncturist that
you trust with your body and treat yourself to some 'me' time.
Magnesium
There are numerous benefits that the
mineral magnesium will provide your body with, but did you know that it can
chill you out? Studies have revealed that if your brain is deficient in
magnesium, your serotonin levels may decrease. Serotonin is a hormone in the
body and is often referred to as the natural 'feel good' drug. The production
of this very important hormone requires magnesium in the body. There are many
ways to increase your magnesium levels, such as by consuming more green leafy
vegetables, legumes, seeds, nuts, fish or by taking a magnesium pill.
Exercise it out
Did you know that exercise can have a
longer lasting antidepressant effect on the brain than antidepressant
medication? A 16 week study that involved patients participating in exercise or
taking antidepressants revealed that whilst the medication worked faster, the
patients that exercised every day and did not take medication felt happier for
longer. Exercise is one of the best activities you can do to increase brain
serotonin function. Exercise scientist Damien Kelly describes exercise as 'a
controlled stress on the body, which the body then has a positive adaption to.'
And do not feel that you have to start running 10 k's to get these mental
health benefits. A brisk walk can be a very promising treatment for depression.
Start exercising slowly and as your fitness improves, increase the pace and the
steps.
Vitamin D
58% of Australians are vitamin D deficient, which is a vitamin that can
be naturally sourced from the glorious sun. Vitamin D is essential for optimum
brain function and is best sourced from the sun, as your skin forms this
vitamin when exposed to UVB light. The Cancer Council of Australia believes
that we should all be able to get an adequate boost of vitamin D without being
at risk of contracting skin cancer. The Council advises that we try to get more
exposure to the sun in winter (approximately three hours a week) as the UV
index is lower and just a few minutes every couple of days outside of peak UV
time in summer, spring and autumn (outside of the hours of 10am - 3pm). A
recent study showed that women suffering from moderate depression improved
considerably after receiving treatment for low vitamin-D stores.
Put pen to paper
The Black Dog Institute has found that
writing can be very beneficial for reducing depression. The professor of the
Institute believes that 'the act of writing helps people to collect their
thoughts...writing has a start and a finish so there is a sense of achievement
and simply documenting your thoughts provides stress relief'. If you are
someone whose mind goes crazy when you put your head to a pillow, keep a
notepad by your bedside table and write down those negative thoughts / to-do
lists before sleep.
x Emily
Information adapted from
'Good Health' Feb 2014 issue.
Pictures
from http://www.jettherapy.com.au, amazinggrazefarmer.com, http://healthwisehome.wordpress.com, http://marksloanmd.wordpress.com, http://kellieelmore.com/
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