What Women Need to Know About Hormones and Depression

Have you not been feeling in the best of moods lately? While circumstances differ from person to person, the problem may be connected to your hormones, which is especially true for women who go through menstruation, pregnancy, and menopause. In this article, we will discuss a few things you should know about this condition, such as what could cause it and how you can treat it.

 

depression

 

What Are Some Symptoms of Depression?

If you can check at least a few items on this list, then you might be dealing with a form of depression. If so, you may need to make some lifestyle adjustments or see a medical professional for a better diagnosis.

  • Losing interest in or ceasing to enjoy your favorite activities.
  • Getting too much sleep or not enough sleep.
  • Having recurring thoughts about death or suicide.
  • Feeling irrationally guilty or constantly anxious.
  • Losing or gaining a lot of weight in a short period of time.
  • Experiencing a lack of appetite or stress eating.
  • Struggling to concentrate or focus on tasks.
  • Not having enough energy or feeling easily fatigued.

 

What Causes Depression in Women?

Depression, at its very core, is the result of chemical imbalances within the brain. Women are more susceptible to hormones rising and falling due to how their bodies are wired. Some common causes include:

  • Premenstrual Syndrome (PMS): Hormones fluctuate rapidly during each menstrual cycle. While symptoms are usually manageable, some women end up being diagnosed with a more severe condition called premenstrual dysphoric disorder (PMDD).
  • Pregnancy: Estrogen tends to drop postpartum, especially in the first six months after childbirth. Low levels of estrogen can also lead to low levels of serotonin, which can cause depression.
  • Menopause: Estrogen and progesterone levels fall greatly during this period of time, which can cause symptoms similar to depression, such as irritation or insomnia.

 

How to Cope with Depression

While there is no treatment that fits every individual, there are a few things you can try in order to get this condition under control.

  • Open up to people you trust.Do not keep all of those complicated feelings in. Turn to your friends and family and let them know what you are going through.
  • Seek therapy and counseling.If the former may not be an option, or if you need additional assistance, therapists will be able to help you figure out some of the possible root causes of your depression. They can also teach you some behavioral therapy techniques to get through each day.
  • Consider medication. Consulting a psychiatrist can help you figure out the right type of medicine for your condition. You might also want to consider having yourself tested for hormonal imbalance. Your doctor might recommend bioidentical hormone replacement therapy to correct your imbalances.

 

Remember: You Are Not Alone

Depression can make women feel isolated, but it is a condition that can be treated with time and patience. If you suffer from any of the symptoms mentioned above, reach out for help now before it worsens. The sooner you treat depression, the better you will feel with each day that goes by.

 

Image credit: Shanon Wise – https://flic.kr/p/7hh5Dc

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The Ultimate Guide To Taking Care Of Yourself From The Inside Out

Taking care of yourself from the inside out is the only way to really take care of yourself. So many people make themselves look good on the outside, without paying any attention to what’s going on on the inside. You need to do both if you’re going to feel and look incredible. This ultimate guide to taking care of yourself from the inside out should help you to be healthier, look incredible, and feel awesome. Enjoy!

 

Change Your Mindset And Attitude

If you’re going to take care of yourself from the inside out, changing your mindset and attitude is important. After all, if we don’t have a healthy attitude towards ourselves and our lives, we won’t make real, long lasting changes to our lives. So, how can you change your attitude and mindset? First, identify your repeating negative thoughts and patterns. What do you constantly tell yourself that could be holding you back? How do you speak to yourself in your head? Work on noticing when negativity pops up and then changing it, or dropping the thought. Don’t entertain thoughts that bring you down. It’s up to you to decide to be happy and positive, and you can do it any time you choose. If you’ve been stuck in negativity for a while, it could take some time. However, with consistency, you will be able to do it! You can use affirmations, visualisation, and even techniques such as tapping to reprogram your mind. Definitely worth doing to change your life!

 

De-stress And Meditate

Stressed people get a lower quality of sleep, and don’t perform as well during the day. When you take the time to de-stress, you should find that you sleep better, feel better day to day, and have a better level of productivity. There are many ways to de-stress, but a great way is to meditate. Anybody can meditate, and it doesn’t need to take up too much time either. Sitting in silence for just 10 minutes a day can make such a difference. Look up the benefits if you don’t believe this! It doesn’t cost anything, and could change your life in so many ways.

 

Taking care of yourself from the inside out

 

Eat Nourishing Foods

Eating nourishing foods will support you, whatever you do with your days. Eating as many natural, one ingredient foods as you can through the day will keep you functioning at an optimal level, make you feel great, and keep you full for longer. You can have treats from time to time, but making sure you aren’t tipping the balance is important. Getting healthy carbs, fats, and proteins is essential. Fill your diet with fruits, veggies, nuts, and other natural foods. There are so many ways you can make these even more delicious, so start practicing and you’ll really enjoy your food! Buying junk and processed foods can be easier, but it won’t make you look and feel amazing.

 

Get Some Exercise

Get a little exercise into your daily routine. Getting your blood pumping is great for your heart and circulatory system. By resistance training, you can build strength and definition, as well as burn fat faster and keep your metabolism revved up. Yoga is a brilliant exercise to incorporate, as it includes strength, breathing, and flexibility. Mixing things up will keep it interesting and keep you healthy overall.

 

Drink Plenty Of Water

Water should be your drink of choice. You can make it more interesting by adding fruits if you like. Water with lemon is especially beneficial for health and detox purposes! Getting at least 2 litres a day will keep you hydrated, energized, and flushing out toxins like there’s no tomorrow. You can drink other things, but keeping caffeine and things that dehydrate you limited is a good idea. Also, drinking your calories isn’t recommended, unless you’re using healthy things like homemade green smoothies/juices. Shop bought juice and smoothies, as well as milky coffee and sugary tea should be avoided.

 

City Walkers 18th & Walnut

 

Eliminate Any Bad Habits You Have

Do you smoke? Drink too much? Take drugs? If you truly loved yourself and wanted to take care of yourself, you’d eliminate these habits. This can be very hard, depending on how often you do these things and what they do for you. You may need to get professional help, which is nothing to be ashamed of. Work on them one at a time so you can be the best version of yourself.

 

Have Regular Checkups

Having regular check ups, will ensure that you’re in optimal health. Some people recommend going to appointments once a year, even if you don’t feel like there’s a problem. Taking a trip to the dentist’s once a year, for instance, will give you a good idea of what you can do to keep your teeth in good condition. You can get lots of advice from this dentist office that will keep you healthy in the long run. Don’t leave your checkups too long, or you may have more expensive medical bills to pay in the future.

 

Pamper Time

 

Take Time To Pamper Yourself

When you’ve taken care of yourself from the inside, you can take care of yourself on the outside. Take time every so often to pamper yourself. Give yourself a manicure or a facial. Spend a little longer in the bath. Do whatever it takes to make yourself feel good. You deserve it! If you want to experiment with makeup, do that. So many people talk about people who use makeup in a negative way, but it’s totally your prerogative. If it makes you feel good, then do it. Just make sure you’re not covering it up your natural beauty too much!

 

Get Lots Of Sleep

Getting lots of sleep will help you to function at an optimal level. It’ll also help you to look your best! After around 7 hours of sleep, you’ll feel more prepared to face whatever the day throws at you. You’ll also look healthier. The amount of sleep you need will vary depending on what you do and your genetic makeup, so make sure you monitor how you feel. Bear in mind that more than 9 hours is thought to make you feel even worse than not getting enough sleep!

 

Image credit:
Image 1 – Jenavieve – https://flic.kr/p/8WNjHr
Image 2 – Angelo Benedetto – https://flic.kr/p/nphZfd
Image 3 – yuki cat – https://flic.kr/p/ud5aL

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Asthma Sufferer? Here’s How You Can Keep Fit Safely

An asthma diagnosis can often feel limiting. It might make it hard for you to exercise, or sometimes even to go outside. You might have certain triggers you need to avoid, which can mean there are some things you can’t do. However, for the majority of people with asthma, it’s still possible to keep fit. It can sometimes take a while to get there, but many can reach a point when they exercise regularly and keep fit. If you have asthma, and you’re on a mission to get fit, try this guide to achieve your goals.

asthma sufferer

Reasons to Exercise When You Have Asthma

People often think that it’s hard or even impossible to keep fit when they have asthma. The truth is that if your symptoms are well-managed, you can exercise just as much as anyone else. Some people will have to limit themselves if they don’t have their asthma entirely under control. However, exercising can be good for asthma and help to improve symptoms. In fact, some top athletes and sportspeople have asthma. Exercising helps to give you more stamina and improve the functioning of your lungs. It can boost your immune system and help with weight loss too, both of which can reduce asthma symptoms.

 

Speak to Your Doctor

Before you start a new exercise regime, you might want to talk to your doctor. This is especially important if you want to start a rigorous training program. For example, if you want to train for a marathon, you should visit your doctor for a check-up first. It’s important to discuss how well you are managing your asthma and what sort of exercise you can handle. Your doctor or nurse might recommend that you start off with light exercise, such as walking. They can give you advice on how to handle your asthma when you’re working out.

 

Take Medication as Prescribed

If you have asthma, and you want to get fit, keeping your asthma under control is essential. Most people with asthma are able to exercise if their symptoms are well-managed. However, this requires you to be responsible and stay on top of your medication. You are likely to have preventative and reliever inhalers that you use on a regular basis. You might also have treatments you use for prevention or during an asthma attack. It’s important that you pick up your prescribed medications so that you always have them. You also need to renew your prescription when you need to. If you’re ever in a situation when you can’t get your prescription in the usual way, you can buy Ventolin online. This is an excellent solution when you can’t see your GP or get to your regular pharmacy.

 

Finding the Exercise for You

Finding an exercise you enjoy is an important part of getting fit, whether you have asthma or not. Most people who have their asthma under control can try any exercise that takes their fancy. You don’t need to limit yourself to anything in particular. And you’ll be able to stick to a routine better if you enjoy what you’re doing. Don’t feel like you have to go running or do yoga because that’s what other people do. You can think outside the box and try something a little more unusual, from roller derby to kabaddi.

 

Asthma-friendly Exercising

Sometimes you might have to take things easily if your asthma is harder to manage. This could be for a short period, or it might be something you struggle with for a while. If you don’t have your asthma under control as well, you can stick to some more gentle exercises. These can include walking, badminton, and yoga. Swimming can also be an excellent exercise for people with asthma, but you might need to be cautious. Chlorine can be a trigger for some people with asthma, so be aware of whether it might affect you.

 

Safety When Exercising

When you’re working out, you need to watch out for symptoms that indicate you should stop. You might feel a little breathless and sweaty, and your heart might be pumping, especially if you haven’t exercised in a while. However, these signs shouldn’t be anything to worry about. However, you should stop if you’re coughing, wheezing or gasping for breath. If your chest feels tight or you can’t speak in short sentences, you should take a break. Always have your reliever inhaler with you so you can take it if you experience these symptoms.

 

Asthma doesn’t have to be a barrier to keeping fit. As long as you manage your asthma and discuss any concerns with a doctor or nurse, you can exercise regularly.

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Stuff About Protein You May Not Know – But Should

Ok, so everyone knows that more protein in your diet is good for you right? But do you know why or how this works? It’s so easy to get swept up in new health trend without knowing the science or controversy behind them. So before you reach for your next protein shake makes sure you are confident that it is the right choice for your fitness regime.

 

Why it’s important?

Protein is essential because our body needs it to make hair, skin, and nails. We also need to it repair our muscles and to make the hormones that make up our bodies messaging system. Without protein, our bodies don’t function correctly, and we can feel tired and drained.

 

What is protein?

protein

Protein is made up of amino acids. This is what our body is constructed from at a molecular level; that is why they are so vital to our health and functioning. Some amino acids the body can manufacture itself. But some we need to take in form food. This is why’s it so important to get the right amount of protein in your diet. If we do not have the required amount of these amino acids in our blood, then our bodies cannot function at optimal health.

 

Complete and Incomplete

Remember too that there are different type of proteins. Complete ones have the entire essential amino acids chains that your body need to function correctly. You can get these from meat, fish and soy. While nuts and seeds and some legumes have high amounts of protein, it is important to note that they are often incomplete. This means that they don’t contain everything that our body needs for optimum performance.

macadamia-nuts

Unlikely source of protein

While we often think of beef steaks as the best natural way to consume protein, chicken is actually much better gram for gram. Also, some cheeses has a lot of protein like Parmesan, so you can easily vary the way you get try protein into your diet.

beef

Why is good for you?

Protein is particularly good for fitness and weightloss.

For fitness we need to be able to rip and then quickly repair our muscles, this is what builds muscle tone and size. Having a diet high in protein allows up to do this.

If you are wondering how to lose weight, then protein can help you. This is because it is very filling. Comparatively, we need smaller amounts of protein to feel satisfied that carbohydrates. Also, protein is slow release, so it keeps you feeling full for longer.  It also stops a big load of energy being released into your bloodstream in one big go. While this can sound like fun, a quick release leads to an inevitably a quick crash. Which leaves you energyless and craving more carbohydrates.

In addition, a body with a higher muscle composition is a more efficient body. It will burn more calories. This is because it takes more energy to fuel the greater muscle mass. That makes weight maintenance easier.

Also, most people know that protein is essential for repairing lean muscle. So as you are exercising it is important to take enough in to allow your body to build new muscles.

Others see protein as an essential part of reaching a state called ketosis. This is when your bodies PH level falls, and while many diets swear this is crucial to shift your body into fat burning mode. It case cause problems with your kidneys and with dehydration and make you generally feel not too good!

 

How much should you take?

While we can survive on little protein, we actually need quite a bit to be at our best health possible. For a non-training adult, you would need about .36 g of protein per pound of your weight. So a 200-pound man would need a minimum of 159g a day. The amount you need with differs depending on your weight, sex, the amount of activity you do and the goals you are working towards. If this is all getting a bit overwhelming, use a protein calculator like this one here to make it easier.

Remember too that your protein levels rise and fall during the day, depending on what and when we have eaten. So make sure to eat smaller regular amounts of protein through the day to keep the levels up in your system. Some experts even go so far as to suggest that you should have something proteinus at every meal.

 

Why it’s controversial?

The problem with protein is that there is a lot of conflicting advice on what sort we should eat, how much we should eat and what we should eat it with.

Some fitness experts believe that we should eat protein supplements. This is because they are a low fat and easy way of consuming a higher protein ration in our diets. They believe that this can lead to better muscle performance and definition.

Others believe that it is perfectly acceptable to increase our protein intake through the consumption of whole foods. These include meat, fish, and legumes. These are all foods, which have naturally higher levels of protein. Some experts argue that our bodies can much better digest and process protein in its natural and unprocessed forms.

The amount of protein that we should consume is also controversial. Partly fueled by the explosion of protein filled recipes on the internet such as this. It’s easy to think that everything we eat should be infused with protein. However, its is important to measure your protein consumption against your current weight and the amount of exercise that your do. Like any other nutrient that your body takes in if you are eating too much, you body will not be able to burn it and will turn it into fat.

Also one of the most controversial aspects of eating more protein is what you combine it with. Many experts suggest that you need to combine protein and carbohydrates. This is because carbohydrate can help release the nutrition and allow your body to absorb it.

Yet others favor a food combining approach, where starches and proteins should not be eaten at the same time. This is because they believe that the stomach becomes stressed when it’s has to digest both. So keeping to either protein or starch with green leafy vegetables makes it easier for your body to cope with.

 

Pre or post workout and why?

The general advice at the moment seems to be that you should refuel your body with protein after a workout, hence the popularity of the bars and shakes. However, this article on breakingmuscle.com highlights that this evidence could have been based on flawed logic. Coach Anthony Roberts points out that when post workout shake users exercised on an empty stomach and then took protein, their muscle building capabilities went up. But this should be more to do with the intake of food that it being actually being protein. Follow the link for a more indepth discussion.

 

Is it safe?

Another issue with protein and increasing your consumption is the question of whether it is safe to do so. Protein is processed by the liver and a massive increase in the levels you’re having can put stress on this and other organs. Think back to the Atkins controversy. Although they have changed their eating plan now, the initial plan was all about protein. Some diets following the plan reported health issues because of this.
In addition, for those of you favoring protein powders you need to be sure of what is in them and where the protein is coming from. For instance, many standard powders are not low fat, which is fine if you are aiming to build muscle. But not if you want to get cut, because you will need a low body fat ration, to be able to see your six pack.

bodybuilder

Also, most commercial protein powders are made from whey. This is a byproduct from the cheese-making industry. So anyone with a lactose intolerance should think twice about consuming this on a regular basis

Another controversy that whole food enthusiasts out there highlights is that protein powders are often so processed that we can’t absorb them.  So instead of feeling our bodies, the body can’t do anything with them, and this can cause toxicity which sometimes leads to illness.

Of course, powders can include flavorings GMOS and soy as well. Soy has been linked to gaiters and problematic hormonal changes in males. So is something we should be thinking carefully about before consuming increased amounts of.

One of the most worrying things about protein powders is that in an American study they showed they some included heavy metals. These are known poisons! Were talking lead and arsenic here people! Remember that the powders are not strictly regulated, and it’s very difficult to know exactly what is in each one.

Lastly, some salmon proteins are derived from the reconstitution of the bones and guts. This would normally be deemed inedible by the food industry. If you are health conscious is this really something you want to be fueling your body with?

 

 

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Three Health Strategies That Can Help You Start Looking And Feeling Better

Although many people want to look and feel their absolute best, they oftentimes don’t. This is the case for many reasons, but one of the common culprits is poor health. If you’re currently looking for wellness strategies that can promote greater health and happiness, this is the article for you. Implement some or all of the health strategies listed below to get the wellness optimization process underway:

healthy

1. Shop Online For Wellness Products.

One great way to ensure that you remain on the path to greater wellness is by purchasing your health products via Internet. This strategy will save you the hassles and irritation that oftentimes result from standing in long check-out lines or dealing with aggressive salespeople. In the event that you’re in need of a testing kit, you can obtain it from Diagnostic Automation. This company offers several types of testing kits, including the HCG test.

2. Utilize A Food Journal.

In addition to shopping online for wellness products, be sure to start utilizing a food journal. This strategy is powerful because it enables you to keep a close record of exactly what you ate. You can use this data to determine important factors like your carb/fat/protein ratios and how many calories you consumed. All of this information will help you determine what dietary changes you need to make in order to look and feel your best. You can use online food journals like www.cronometer.com to get this process underway immediately.

3. Meditate Every Day.

One final strategy you can employ to optimize your level of health is meditating every day. This wellness technique helps fight stress, improve memory, and promote sounder sleep. There are several modes of meditation available to you, and one of them includes breath-based meditation. With this format, you focus on inhaling and exhaling slowly while paying attention to the depth and cadence of the breath. Another meditation option is silently repeating a positive phrase inside yourself. Examples would be “I love myself” or “Serenity now.”

Conclusion

If you’re ready to get healthy and lead an extraordinary life, don’t delay the process a moment longer. Instead, implement the changes necessary so you can begin looking and feeling your absolute best. Some of the strategies that can facilitate the desired outcome include shopping online for wellness products, utilizing a food journal, and meditating every day!

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Conventional Medicine vs. Alternative – Do You Really Have To Pick A Side?

There are three types of standard treatments for the ailments the human body suffers. The names are sometimes used interchangeably, but a standard outlook is:

Medicine: This is used as a catch-all term for standard medical practice. It includes engineered medications that are prescribed by doctors. Over-the-counter remedies play their part too. The general uniting factor is that there is a synthetic process involved in the making and manufacturing of these drugs. For the purpose of this article, we’ll be referring to these as “conventional” medicines.

medicine

Alternative Medicine: This is used to describe medical practice that is outside of the general consensus. It can include herbal remedies and practices such as Reiki. These tend to have little scientific backup, but strong support from people who have used them. The conventional community will often refer to any impact of alternative medicine being down to a placebo effect.

Complementary Medicine: Almost a halfway house between the two. This would include acupuncture; once denounced as alternative medicine, it now has mainstream acceptance.

Acupuncture1-1.jpg

So with the three factors defined, the same arguments tend to immediately spring into place. Pick a side!

The conventional medicine crowd despise the alternatives. They say that empirical scientific proof is the only thing that matters. People’s experiences are often dismissed in the face of this. They say it doesn’t matter if thousands of people state homoeopathy works- the science disagrees, so it’s irrelevant. Anything that doesn’t fit their worldview is dismissed, such natural oils for eczema treatment or essential oils for pain relief.

The alternatives don’t like the conventional crowd in response. They deem their opponents dismissive, lacking in empathy and being too entrenched in big pharma ideals. They believe less conventional medication can still be beneficial, treating ailments across the spectrum. They trust remedies that are shown to kill parasites or ease digestion function, and they do it off crowd-sourced knowledge.

Complementary falls somewhere in between.

Who’s right? Everyone is. It’s that simple. There is a strong over-reliance on pharmaceutical companies data by the conventionals. This ignores the fact it has been shown, repeatedly, that drug companies will manufacture study results to show what they want. If they get results that disagree with what they’re selling, they’ll just throw them out. So how empirical is that proof, really?

But alternative medicine has to be careful, too. Once, people believed in witchcraft and did so wholeheartedly. Just because it’s what people feel and believe doesn’t make it right.

So how does all of this apply to you? It’s time to try and walk a path between these two competing ideals. Rather than seeing them as eternal foes and being forced to pick a side, see everything as a part of a larger whole. You can reap the benefits of both sides if you are willing to experiment, research and take a few leaps of faith.

Apply common sense, discuss your options with a doctor, and try to remain open-minded. If you resist becoming entrenched in one position, you stand to see double the amount of benefits.

 

Image credit:
Image 1 – By Tom Varco – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=1031884
Image 2 – By Kyle Hunter (= original uploader Kphunter at en.wikipedia) – Own work. I took the photograph and have released it to the world at http://www.bhupendratechniques.com/
Originally from en.wikipedia; description page is/was here., Public Domain, https://commons.wikimedia.org/w/index.php?curid=2036294

 

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