Mood

Natural Ways to Support Mental Health During Mental Health Month

In the United States alone, one out of five adults suffers from some type of mental illness, although countless others go undiagnosed. In fact, many people ignore their mental health until theyy develop a serious condition that affects their day-to-day lives. May is Mental Health Month, making this a perfect time to learn about natural ways to ensure you remain mentally fit and healthy.

Why is Mental Health Month So Important?

Many people tend to ignore their mental health until they develop a noticeable problem that begins to affect their daily lives. Today, more than 10 million adults in the U.S. suffer from depression or some other type of mental illness. Acknowledging that many of these conditions are preventable, mental health professionals have collaborated on creating a month devoted to the proper care of the mind.

Mental Health Month was created to raise awareness of the issues that can affect mental health. While it is important to help people learn more about the conditions that can affect their mental health, this month is also intended to show how you can keep your mind healthier. By employing practices that strengthen cognitive abilities and protect emotional health, the risks of developing depression, anxiety and many other mental disorders can be minimized.

The Global Pandemic’s Affect on Mental Health

Currently, millions across the nation are facing mental health challenges as a result of social isolation and shelter-in-place orders. Adding to the stress caused by worrying about the coronavirus pandemic, people are also facing the dangers that isolation poses to our emotional and psychological health. The problem is worsened by the fact that many of the activities we employ to keep our minds healthy, such as socializing or hitting the gym, are now prohibited.

Depression, in particular, is a significant mental health problem, affecting more than 264 million people around the world. Even though we’re all facing lock-downs that complicate the issue, it’s still important to engage in activities that help elevate mood. Studies have found that by boosting your mood, depressive episodes become less likely to occur.

Engaging in Mood-Elevating Activities Boosts Mental Health

A study conducted at the United Kingdom’s University of Oxford looked at how mood-regulating activities affected 58,328 test subjects. They divided the participants into a low-mood group and a high-mood group. The researchers found that engaging in mood-regulating activities had a noticeable effect on the mental states of subjects in both groups. Specifically, engaging in activities designed to boost mood helped reduce the chances that the individuals would suffer depressive episodes. Those who did not engage in mood-elevating activities experienced more frequent and more severe depressive episodes.

The goal of the researchers is to find a more effective means of treating depression, since medication only works with about half of all patients. The findings in this study suggest that depressive episodes can be prevented through activities that stimulate positive moods and feelings.

This type of solution will require people to take a more active role in their mental health care, and patients will have to recognize when they’re at risk for suffering from a depressive episode. Once these conditions are recognized, they can engage in activities that they know will boost their moods. In this way, they may be able to manage their mental health without having to rely on medication that may not really help.

Take Steps to Protect Your Mental Health Every Day

Get More Physical Activity

In many cities, fitness centers are closed and public recreation is restricted, especially for those who don’t wear face masks. This doesn’t mean you can’t get the exercise that’s essential for naturally maintaining your mental health. You can lift free weights at home, jump rope or run in place as you watch TV. You can also wear a bandanna or scarf over your face when jogging or bicycling by yourself.

Step Outside

Even though you’re abiding by the rules of a lock-down, you should still step outside for 30 minutes to an hour each day. Staying locked up in your home will compel you to breathe in the same stale air, which will contain more carbon dioxide as you exhale each breath. Studies have proven that getting outside and breathing fresh air improves mood, cognitive abilities and reduces the risks of depressive episodes. You don’t have to do anything. Just go outside and sit on your porch, or rest under a tree.

Take a Dietary Supplement

Taking a dietary supplement that is engineered to support healthy mood can help you to manage your mental health. Research has shown that certain preparations of 5-HTP and tryptophan, which are both active compounds that are precursors to the mood-boosting hormone serotonin, can help to maintain a healthy mood.

It’s not possible to supplement effectively with serotonin, as it does not cross the blood-brain barrier. However, unlike serotonin, 5-HTP can cross the blood-brain barrier. Once there, it promotes more serotonin production in the brain, so mood is enhanced. These compounds both work to give the brain the materials it needs to produce healthy levels of serotonin.

Meditate

Even if you have never considered meditation in the past, it’s a good practice to pick up. It provides you with an opportunity to relax and step away from your worries for just a few minutes. Typically, you should start out by meditating for just five minutes and gradually work your way up to 30- or 60-minute sessions. There are plenty of videos online that demonstrate proper meditation techniques, or you can listen to a guided meditation video. Any method you choose will be effective in helping you reduce stress and boost your mood.

New Study Bolsters Claim That Resveratrol Supports Healthy Aging

Apr 23 by Ewcopywriting

Multiple research studies have now confirmed that the compound resveratrol supports healthy aging by protecting the body from a host of potential issues. Read on for more information about what resveratrol is, how you can incorporate this powerful naturally-occurring compound into your diet and how it can help you to lead a healthier and longer life.

What is Reservatrol?

Reservatrol is found naturally in red grapes, red wine, peanuts, pistachios, blueberries, raspberries and dark chocolate. The compound is most highly concentrated in the skin of red grapes. This polyphenol antioxidant is an antimicrobial compound produced by plants to protect against environmental challenges such as harsh climate changes and too much dangerous ultraviolet light. In recent years, researchers have discovered promising ways that resveratrol may slow down the aging process, as it offers the body a multitude of protections.

Studies Discover Resveratrol Supports Healthy Aging

Research from two major studies support the belief that resveratrol supports healthy aging. A study in 2013 by Harvard Medical School revealed that resveratrol stimulates the production of SIRT1. This serum serves a powerful function by blocking diseases as it accelerates the cell’s natural energy centers.

While most drugs strive to slow or block the production of SIR1, resveratrol actually speeds it up. This enhanced SIR1 production leads to the anti-aging benefits attributed to resveratrol. More recently, a study out of London’s King’s College found that resveratrol in red wine will protect the health of the gut as well.

The Benefits of Resveratrol

It is easy to see how resveratrol could potentially be a vital part of your anti-aging efforts when you examine all of its vast health benefits in detail.

Cognitive Benefits

New research is now showing encouraging results in the use of resveratrol for supporting a healthy mood. The antioxidant and anti-inflammatory properties of resveratrol also show promise in fighting off age-related cognitive issues such as Alzheimer’s disease. By guarding against cognitive decline, resveratrol can be a useful addition to your diet as you age.

Gut Health

The gut protection provided by resveratrol is thought to be a result of the compound working to support a more diverse range of bacteria in the essential gut microbiome. As a result of experiencing improved gut health, the red wine drinkers in the study at London King’s College enjoyed a reduced risk of developing obesity while also lowering their overall levels of cholesterol. A healthy gut can also boost the body’s natural immunity.

Pain Relief

Resveratrol may also help to soothe minor joint pain caused by conditions such as arthritis by helping to prevent cartilage from breaking down. As the resveratrol protects against inflammation in the body, joints are less likely to experience damage.

Diabetes Research

Reservatrol may also help protect against type 2 diabetes by increasing insulin sensitivity. In addition, those with diabetes may see benefits from resveratrol, as it helps the body to metabolize glucose more effectively by activating the AMPK protein while also decreasing inflammation and protecting against oxidative stress. Taken together, these benefits can significantly alter the way the body is able to maintain healthy blood sugar levels.

Overall Health Advantages

In addition to boosting a healthy gut microbiome and providing cognitive benefits, resveratrol also guards against a myriad of afflictions that plague people as they age. By increasing the production of nitric oxide, resveratrol may also be helpful in helping to maintain blood pressure within normal ranges and protecting heart health. While there is not as much research on this particular benefit yet, many researchers are hopeful that resveratrol may have a place in helping to support cellular health by promoting healthy cell growth.

What the Study Results Mean

With so many benefits spread across many facets of physical and mental health, resveratrol deserves a prominent spot in everyone’s daily diet. Because many Western diets do not naturally include this compound, you may have to be purposeful about consuming it; you can find a high-quality resveratrol supplement online or at your local health food store.

Be warned that health experts agree that too much resveratrol is not necessarily a good thing. While it is a good idea to be intentional about consuming foods rich in resveratrol in order to encourage healthy aging, remember that too much of a good thing can be a bad thing. As with most things in life, moderation is key. As researchers continue to unlock more about this powerful antioxidant, there will certainly be more guidance on how to use it to potentially slow down the aging process.

Next time you raise that glass of red wine, you can do so with the knowledge that you are providing your body with proven anti-aging benefits. Being intentional about consuming resveratrol will pay significant health benefits both now and further down the road.

How to Manage Stress and Mental Health During a Pandemic

Apr 17 by Ewcopywriting

As the COVID-19 coronavirus continues its march across the world, many people are dealing with stress, anxiety and depression. It is no surprise that the fear and panic that comes with the news of this global pandemic is leading to stress and mental health struggles. If you feel your mental health is being affected, it is important to know that you are not alone in this battle.

While struggling during periods of stress is normal, you need to recognize that these emotional and mental issues are a temporary situation that deserve your full attention. Here are six ways that you can be proactive about managing your mental health during this challenging time.

Understand the Warning Signs of Stress

The first step in properly caring for stress and mental health concerns is recognizing the warning signs that you may be headed for distress. While the symptoms differ from person to person, there are some common signs that you should be on the lookout for.

One of the most typical signals of too much stress is body aches and pains. Tension headaches are also a red flag that your body is under too much stress. Other people may experience stomach issues, trouble falling and staying asleep, intense mood swings and skin conditions such as acne flare-ups. Recognizing these cues will help you to ascertain that your body might be struggling and that you need to take action to mitigate the stress.

Nourish Your Body

Good mental health starts with good physical health. You can nourish your soul by nourishing your body with the right foods. Make it a point to eat plenty of antioxidant-rich fruits and vegetables each day. Other foods to include in abundance in your daily diet include lean proteins, whole grains and low-fat dairy products. You should also drink plenty of water to stay hydrated. Avoid trigger foods such as caffeine and alcohol. Specific foods that have been shown to reduce stress include avocados, bananas, leafy greens, fatty fish, green tea and nuts.

Stay Connected to Alleviate Stress and Mental Health Challenges

To cope with the inevitable loneliness that comes with being in isolation, you need to be intentional about staying connected to others. This type of connection can come in many ways. Perhaps it is as simple as picking up the phone to talk to a loved one. Or perhaps plan a happy hour Zoom session with your best friends. Be the first one to reach out to others who you may think need a lift. It will make you feel better in the process. Social media is also a great way to stay connected and make you feel a part of a group.

Look Into Supplements

Chronic stress can extol a beating on the body. Fortunately, there are supplements that you can add to your diet to help you to deal with feelings of exhaustion, stress, anxiety and other mental health challenges. The use of tryptophan has been proven to be effective at combating excessive stress and burnout. Tryptophan can also mitigate depression and lift your mood in a natural way. As a precursor to the neurotransmitter serotonin, the use of tryptophan may naturally promote this “happiness hormone” and reduce levels of stress and depression, proving to be a powerful ally during this unsettling time in history.

Get Moving

Nothing can lift your spirits more than working up a sweat. Even if you are stuck at home, there are still things that you can do to get your body moving. Something as easy as taking a walk around the block will expose you to fresh air and get your heart rate up.

Many fitness providers are also offering free online streaming workouts to help people to cope with not being able to go to the gym. Making a conscious effort to move your body will release feel-good endorphins that will boost your mood and help you to tackle stress and other mental health issues head-on.

Be Kind to Yourself

Now more than ever, you need to be diligent about practicing self-care. This comes in many different forms, depending on your personal preferences and needs. For some people, this may mean taking the time for a daily nap. For others, it may be buying yourself a bouquet of flowers to brighten your day.

Other activities to consider include yoga, meditation, listening to calming music and breathing exercises. The goal is to do things that make you happy and boost your mood. Do not feel guilty for an occasional indulgence if it helps you to cope with these challenging times.

Although there is no magic cure for alleviating this stress in your life, you are not powerless in dealing with it. Take control of your mental health and stress during this pandemic by employing these tips to boost your emotional well-being.

How Your Diet Affects Sleep and Mental Health

Feb 13 by Ewcopywriting

The National Sleep Foundation estimates that roughly 40 percent of Americans experience some difficulty sleeping each year. In addition to affecting physical conditions, such as heart health and diabetes, a lack of sufficient sleep is also known to affect mental health, instigating depression and anxiety. In new studies, a focus on nutrition has suggested that diet affects sleep and mental health in some important ways.

New Research Finds That Diet Affects Sleep

In a recent study, conducted at New York’s Columbia University, it was found that refined carbohydrates contributed toward insomnia in women aged 50 and over. Insomnia was especially common when the refined carbohydrates had high sugar content.

The 53,069 subjects participating in the study were all women, aged 50 through 79 and had all experienced some degree of insomnia. The researchers examined how they experienced insomnia and compared the episodes to the quality of their diets.

In short, they found that the women were more likely to have difficulty getting quality sleep when they ate more refined carbs. In particular, white rice, white bread and added sugars interfered with their sleep cycles. Those who drank more soda on a daily basis also suffered from insomnia more frequently.

The researchers believe the mechanism behind this relationship between refined carbs and sleeplessness has to do with a spike in blood sugar levels. As the carbs that are consumed increase the level of sugar in the blood, insulin is released to move that sugar into the cells for consumption. As a result of the sudden drop in blood sugar levels, hormones like cortisol and adrenaline are released. These hormones interfere with the sleep cycle, preventing the individual from falling asleep, or staying asleep.

Nutrition and Mental Health

In another recent study, researchers looked at how dietary choices affect mental health. We already know that the quality of our diet affects mood by determining the health of the bacteria in our guts, the hormones our bodies release and the neurotransmitters in our brains. In this recent study, researchers hoped to pinpoint more specific ways in which diet affects mental health and the risk of mental illnesses.

The study, which was conducted at Sweden’s University of Gothenburg, found that a diet poor in nutrients was linked to a worsening of mood disorders. Specifically, depression and anxiety grew more severe in individuals who weren’t getting a sufficient supply of vitamins and nutrients through their dietary choices.

The study also revealed that a Mediterranean diet appeared to be the best for ensuring mental health is protected. One important way this type of diet benefits people is by protecting against vitamin B-12 deficiency. Vitamin B-12 deficiency can cause a number of adverse effects, such as fatigue, problems with memory recall and lethargy. Prolonged B-12 deficiencies can also contribute to the development of psychosis and manic episodes. Vitamin B-12 is commonly found in beef, sardines, tuna and trout.

Your level of vitamin D is also an important concern, especially for older adults. If you’re not getting enough sunlight each day, it’s likely that you have a deficiency, since the sun is the primary source of vitamin D. Increasing your exposure to the sun, or taking vitamin D supplements, can help you improve cognitive functioning by enhancing memory, attention and concentration. It can also reduce the depressive episodes an individual is likely to experience.

While both studies indicate that nutrition does play an important role in how well we sleep and in our mental health, more research is needed. Future studies can help confirm links between refined carbs and insomnia, while other research can help verify whether a plant-heavy diet will provide the brain with the nutrients it needs to operate more efficiently. In the meantime, reducing your intake of refined carbs while making more nutritious food choices can only help you.

Tips for Cutting Back on Carbs and Increasing Nutrient Intake

Ditch the Soft Drinks

You should avoid sugary drinks as much as possible, because these are the worst culprits for added sugar and refined carbs. There are 38 grams of carbs in a 12-ounce can of soda, while sweetened iced tea contains up to 36 grams. Switching to unsweetened beverages is easier when you add some lemon or lime to the mixture.

Choose Bread Wisely

White bread is another major source of carbs, so you should try to eliminate it completely from your home. Instead, choose rye or whole grain breads as a healthier option. Even when you do switch to whole grains, be aware that they still contain a fair amount of carbs, so eat these products sparingly.

Take a Daily Supplement

In addition to eliminating poor dietary choices, you will also want to ensure your body is getting a full range of vitamins and nutrients. Supplements like Vitachron offer a broad selection of vitamins and minerals in a single dose, helping you to balance out the nutrients you get from your healthier diet. This can help you meet your nutritional requirements every day, even when you splurge on the weekend.

Choose By Color

When you go shopping, try to pick up fruits and vegetables according to their colors and get as many different colors as possible. This will help you maximize the number of vitamins and nutrients you’re naturally consuming. It will also help you enjoy variety without resorting to unhealthy foods.

Is Blue Monday Really the Most Depressing Day of the Year?

Jan 20 by Ewcopywriting

Blue Monday is coming, with a flurry of media attention promoting this day as the most depressing of the year. News sites point to this day as the time when post-holiday fatigue, debt and poor weather converge to bring our collective moods to an annual low. However, depression and other mental-health issues are more than a once-yearly phenomenon for many people. Is this day really the most depressing in the year?

January 20th: The Bluest Monday of the Year?

Mondays give many people the blues, but one particular Monday has been singled out as a particularly demoralizing day. Although seasonal depression, debt and post-holiday fatigue are very real issues for many of us, experts question whether the media coverage of this one day is helpful or harmful for people struggling with mental health and mood disorders.

Stephen Buckley, Head of Information for UK mental health group Mind, points out that depression is a serious issue and not merely a one-day phenomenon for many people. “Blue Monday contributes to damaging misconceptions about depression and trivializes an illness that can be life-threatening.”

Although many people may suffer from a case of the blues in January, this is very different from depression, an illness affecting millions of people around the world.

More Than Just the Blues

While it’s true that people may feel a bit low after the holidays, depression is a serious mental illness that can have devastating effects. People with depression have a variety of symptoms, including:

low mood lasting at least two weeks
feelings of worthlessness, guilt and pessimism
a lack of pleasure and interest in hobbies and normal daily activities
lack of energy
difficulties sleeping, eating and performing essential activities
increase of aches and pains such as headaches
thoughts of self-harm and suicide

These symptoms can make it extremely difficult for people who suffer from the disease to carry out normal activities and be engaged in their lives. In fact, the key differences between ‘the blues’ and true depression is that depression lasts longer (two weeks or more) and has negative effects on your life.

The Annual Rhythm of Depression

Although no particular Monday is bluer than others, depression does appear to be linked in some ways to the season. Seasonal affective disorder (SAD), for example, is a type of depression that affects people in the winter months. People with this illness develop persistent low mood, changes in appetite, increased fatigue and need for sleep and other symptoms every year when light levels fall.

Seasonal affective disorder is just one type of season-related mood disorder. In addition, people with depression and other mood disorders often notice that their symptoms worsen in the winter. However, this phenomenon does not occur on only one day of the year but rather for several months.

Although the weather can take its toll on mental health, no one should have to live with the devastating and life-threatening effects of this illness. Getting treatment is the first step to reclaiming your life and your mood. In many cases, natural remedies can be the most effective way to fight depression.

Hope for Mood Disorders

If you are feeling depressed this January, the first step towards feeling better is to acknowledge the problem and seek treatment. There are a variety of treatment options for depression. Therapy, particularly cognitive behavioral therapy, has been found to be effective in treating depression. In addition, there are medications that can help in more serious cases.

For many people, lifestyle changes and other natural remedies are the most effective approach to maintaining a healthy mood. First, make sure you are taking care of yourself. Eat healthy foods, get enough sleep and take time to be active and outdoors every day. Although these habits can be difficult to maintain while depressed, they are essential to recovery.

Second, avoid ingesting substances that negatively affect your mood. This includes alcohol, tobacco and even caffeine. If you have noticed that certain situations are triggers for you, try to avoid them until you have made progress with your own health.

Last, there are many natural remedies that have been shown in studies to improve mood. 5-HTP and tryptophan, both serotonin precursors in the human body, are supplements that can help mood dramatically. A high-quality supplement that provides these ingredients may give you the boost that you need to make necessary mood-supporting lifestyle changes. Omega-3-rich fish oil also can help to fight depression by increasing energy and reducing levels of inflammation in the body. Melatonin can also be beneficial because it will help you to get the sleep you need at a time when this can be a challenge.

If you are feeling blue this January, don’t blame it on the date. There are simple changes and natural remedies that can help you to get your mood on track and get back to enjoying your life.

The Truth About Tryptophan: Why Your Turkey Isn’t Making You Tired

Nov 27 by Ewcopywriting

Tryptophan, a compound found in turkey, is often erroneously blamed for that sleepy feeling you get after eating a big Thanksgiving meal. It may surprise you to learn that while tryptophan does start off a chain of reactions that results in the release of melatonin, the “sleep hormone,” there is actually less tryptophan in turkey than in many other commonly consumed foods. Even chicken, which many of us eat regularly throughout the year, contains higher levels of tryptophan than turkey. As Thanksgiving approaches, it’s especially important to understand the truth about tryptophan.

The Truth About Tryptophan and Human Health

Because tryptophan is found in a number of foods we eat all year long, it can’t be said that eating turkey is any more likely to cause sleepiness than eating other foods. On holidays like Thanksgiving, in all likelihood it’s the high amount of fats, sugar and carbs in the meal that are zapping your energy — not the turkey. Even so, the tryptophan in turkey does play an important role in human health, and eating turkey on Thanksgiving can benefit you in a few different ways.

Tryptophan is an amino acid that triggers the production of serotonin, a mood-elevating hormone. Research has found that not getting enough tryptophan in your diet can actually cause a serotonin deficiency. While serotonin does help the body produce more melatonin, as mentioned above, it primarily benefits the mind and body in other ways. If you’re prone to the holiday blues, eating turkey leftovers in the coming weeks could help you feel more like yourself. As a mood-boosting hormone, serotonin gives you that feel-good vibe that you experience when doing something enjoyable. Since it helps you feel better, it makes sense that serotonin can help alleviate the symptoms of depression and anxiety. In fact, many people now refer to serotonin as a natural antidepressant.

Other than depression and anxiety, serotonin also influences many other health conditions. For instance, a serotonin deficiency can cause short-term and long-term memory problems. Conversely, people who eat more foods rich in serotonin-fostering tryptophan experience greater memory recall. Tryptophan has also been found to be effective in helping children with ADHD, or attention deficit hyperactivity disorder, by boosting the level of serotonin in the brain. Children suffering from ADHD have been found to have a significantly lower level of tryptophan in the brain, exhibiting less than half the amount found in healthy children’s brains.

Since getting enough tryptophan results in higher serotonin levels, research has determined that it can be effective in helping relieve PMS symptoms in women. Serotonin works to stabilize the mood and reduce feelings of irritability. Women who experience more severe mood-related PMS symptoms can increase their serotonin production by taking a supplement that contains tryptophan.

Tryptophan: One Reason Vegans Shouldn’t Skip the Turkey

When it comes to serotonin deficiency, it may seem that simply eating more foods that provide the body with serotonin is the answer, especially for vegans or vegetarians. Since serotonin is commonly found in many plant-based foods, it’s easy to assume that eating these foods will help your body benefit from the increased levels of serotonin without forcing you to give up your lifestyle. Some examples of serotonin-rich natural foods include bananas, cherries, eggplant, grapes, potatoes and tomatoes.

While there are many more natural foods that provide serotonin, eating these foods actually won’t increase serotonin levels in your brain. This is because serotonin is unable to cross the blood-brain barrier once ingested, so it will never make it to the parts of the brain that need the hormone. The truth about tryptophan is that it’s vital for the production of serotonin, since it is able to cross the blood-brain barrier. Once there, it begins contributing to the production of serotonin. Therefore, to ensure adequate serotonin levels in the brain, it’s necessary to eat foods that are rich in tryptophan, such as most types of meat.

In addition to red meat, tryptophan can be found in seafood and poultry of all kinds. Other foods containing adequate amounts of tryptophan include:

cheese
chickpeas
eggs
nuts
aats
seeds
soy

In striving to eat tryptophan-rich foods, it can be tempting to adopt a high-protein diet, can defeat the purpose of altering your diet in the first place. As you eat more protein-rich foods, you’re introducing other types of amino acids into your blood stream, all of which compete for transportation to the brain. In this situation, you won’t necessarily experience a boost in serotonin levels even though you’re eating more tryptophan-rich foods. If you’re consuming more tryptophan and wondering why you haven’t experienced a change in your emotional state, you may be experiencing this problem.

To correct the problem, take a look at your diet and try to increase your intake of tryptophan-rich foods without adding more protein to your diet. The best foods for vegans and vegetarians to consume are spinach, asparagus, soybeans, peanuts, sesame seeds and pumpkin seeds. Along with Swiss, Parmesan and cottage cheeses, these foods are rich in tryptophan, so they can help increase the production of serotonin without forcing you to make undesired dietary choices. Supplements like Tryptochron provide both tryptophan and 5-HTP, which are both compounds used by the brain to produce more serotonin. Tryptochron also contains certain B vitamins which are vital for the process of converting tryptophan into serotonin.

In addition to sticking to a healthier diet, you may want to increase your level of physical activity and incorporate relaxation techniques into your daily routine. Stress and anxiety can inhibit the way tryptophan is processed in the body, so more exercise, yoga, meditation and other similar practices can help your body transform tryptophan into serotonin more efficiently.