10 Natural Ways to Beat the Blues

Everyone gets the blues from time to time. In fact, according to the National Institute of Mental Health, major depressive disorder (also known as clinical depression) affects 7 percent of adult Americans and chronic, mild depression affects 2 percent each year, that's 3 million people. The good news is you don't necessarily have to turn to drugs to combat such feelings. Because aspects of your lifestyle, diet, and general outlook can affect how you feel, just making some simple changes can be natural mood boosters. If bouts of depression continue for weeks at a time, however, you need to see a health-care professional. For occasional down days, though, start banishing your blues by following some of these suggestions.

1. Get Moving
A regular dose of exercise may be just what you need to ease the first signs of depression or anxiety. A study by a team of researchers including Michael Babyak, professor of medical psychology at the Duke University Medical Center, showed that engaging in mild aerobic exercise three times a week was as effective as undergoing a standard treatment with antidepressant medications. While researchers aren't sure why exercise helps, some speculate being active may affect brain chemicals or improve blood flow to the brain. Babyak says you don't necessarily have to do extremely vigorous activity, even fast walking (try for 30 minutes at least three times a week) may help improve your mood. 

2. Eat Smart
The foods you choose can also affect your mood. "Low levels or actual deficiency of such nutrients as omega-3 fatty acids, zinc, selenium, chromium, vitamin D, and the B vitamins folic acid and B12 are all associated with human depressive symptoms," says Alan C. Logan, naturopathic physician and author of The Brain Diet (Cumberland House, 2007). However, Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse, adds that there's no solid evidence to date that specific foods or nutrients can boost a person's mood under normal circumstances. The key, he notes, is moderation. "A nutritious, well-balanced diet is very important for maintaining a normal mood." 

3. Have More Fish 
Omega-3 fatty acids, found in fish, fish oils, and flaxseed, are being studied for their mood-boosting properties. Specifically, research suggests that eicosapentaenoic acid (EPA), an omega-3 found in oily fish, may be especially effective against depression. Though the jury is still out on all of the potential benefits of omega-3s, many experts say it's worth giving them a try. "Consider adding more omega-3 fatty acids to your diet, if not to boost mood, then to improve your overall cardiovascular fitness," says Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse. "This can be easily done by increasing your dietary consumption of certain fish, such as salmon or herring." You can also get fish oil in supplement form.

4. Do Yoga
When your body relaxes, it can help you see the world from a rosier perspective. One way to achieve effective relaxation is through the increasingly popular practice of yoga. Studies by India's National Institute of Mental Health and Neurosciences have shown that certain yoga-linked breathing exercises can lower levels of cortisol, an adrenal hormone linked to stress. Another study found that immediately after a one-hour session, yoga practitioners had a healthy boost in levels of the mood-related neurotransmitter gamma-aminobutyric acid (GABA). Low brain levels of GABA have been associated with anxiety and depression. Yoga has many other health benefits as well.

5. Try St. John's Wort
Some people report that taking the herbal supplement St. John's wort helps their depressive symptoms, while others find no benefit. Naturopathic physician and author Alan C. Logan says research has shown that it's worth trying St. John's wort if you have mild to moderate depression. He warns, however, that this herb shouldn't be used if you're already taking antidepressant medications. In addition, St. John's wort can interact with many other prescription drugs, such as birth control pills, making them less effective. As a general rule, it's always advisable to consult a health-care practitioner before using any nutritional supplement.

6. Write It Down
Getting your feelings out, be it in a letter or journal entry, or through creative writing, can provide insight into your feelings and give you perspective on how to let go of destructive emotions. James W. Pennebaker, Ph.D., professor and chair of the department of psychology at the University of Texas, says that although research about the value of expressive writing is still preliminary, regularly recording your emotional upheavals can improve both your physical and mental health. He recommends a writing session that lasts for a minimum of 15 minutes a day, on paper or the computer, for at least three or four consecutive days. Try to write continuously without worrying about spelling or grammar. 

7. Shine Some Light
Research shows that a lack of sunlight during the dark winter months can cause a verifiable condition called seasonal affective disorder (SAD), or the winter blues. Alan C. Logan, naturopathic physician and author, says that even adults who don't have SAD often report a decline in mood during this time. Greater exposure to natural sunlight can help combat this problem, as can the regular use of a full-spectrum light box. "The value of a light box has also been demonstrated even in healthy adults without SAD," says Logan. Using the light box early in the morning (7 a.m. or earlier) may be most effective, he adds. 

8. Get a Good Massage
A massage by a skilled practitioner is not only rejuvenating for your muscles, it can also be a great stress and anxiety buster. A 2005 review of many research studies showed that massage therapy consistently lowered levels of the stress hormone cortisol in patients with various physical and psychological conditions. At the same time, it increased the activity of pleasure-related chemicals in the brain. Even if it's not for therapeutic purposes, a massage can be enjoyable and decrease muscle and mental tension.

9. Be Positive and Mindful
Trying to think positively, even during down times, can also affect your mood. Start by making a list of all the things in your life that you appreciate â?? the results may surprise you. Alan C. Logan, naturopathic physician and author, adds that being mindful (staying in the moment) can also help. He suggests you can do this by paying attention to your thoughts, emotions, and bodily sensations. "Taking stock of these mental events in a nonjudgmental way allows for the identification of negative patterns that can lead to depressive symptoms," he says. "Research suggests that mindfulness may lead to resilience against stress and positively alter brain activity in the areas governing emotions."

10. Reach Out
Though your tendency may be to avoid people when you're feeling down, often this can just add to feelings of isolation and depression. Reaching out to people, whether you discuss how you're feeling or not, can help. Studies show that positive social ties can significantly protect a person's health and well-being. So try to strengthen your relationships with people around you: Propose social dates, keep in touch with friends, explore volunteer opportunities, or take a new class. If your depression makes it too difficult to do these things, you should begin by reaching out to a doctor or therapist for some help.

Be gentle with yourself!

-Rea

Every day "Medicine" for the Mind...

Did you know what you put into your body to fuel it could very well be why you aren't feeling well- or even a part of why you aren't feeling well? It's true! You get what you put into your body. So why not take care of yourself through something as simple as food? When treating certain illnesses and depression we need to think of not only the medications and steps we are taking towards a healthier life but also the fuel we put into our bodies not to mention exsercise. Here is a list I put together of proven foods & herbs that have assisted me and could possibly assist you on your journey of becoming a better you! Also, remember to speak with your doctor if you are making sudden changes to your diet. If you have any recommendations to add to this list please do! 


Blueberries - Blueberries are the ultimate memory food. Research at the USDA showed that daily consumption of blueberries dramatically slows the impairment of memory that usually accompanies old age. Compounds in blueberries called polyphenols actually help "turn on" the signals that let neurons (brain cells) communicate with each other more effectively.On top of all that blueberries are great for people with diabetes. 


Strawberries - Compounds in strawberries help protect your brain and preserve your memory. In a study published in the Journal of Neuroscience, animals that consumed an extract of strawberries, spinach and blueberries every day had significant improvements in their short-term memory. Not only did they learn faster than the other animals, but their motor skills improved as well.


Spinach - Spinach is loaded with an array of anti-inflammatory and antioxidant compounds that research has shown to slow brain aging and preserve memory. It's one of the few food sources of the powerful, brain-protecting antioxidant alpha lipoic acid. 


Fish & Fish Oil - Fish is indeed brain food! Over 60 percent of your brain by weight is composed of fat, and most of it is the same fat found in fish. The healthy omega-3 fats in fish (and fish oil supplements) are incorporated into cell membranes, making it easier for information from neurotransmitters to get in and out of the cell. Low levels of omega-3 fats have been linked to memory problems as well as depression, ADHD and various other neurological disorders. 


Eggs - Egg yolks are one of nature's richest sources of choline, a B vitamin that is one of the most important nutrients for brain health. Choline is a building block of the valuable neurotransmitter acetylcholine, which is vital for memory, learning and thinking. This vitamin is particularly important during pregnancy because it's essential for the brain development in the fetus. The choline in egg yolks helps maintain the flexibility of brain cell membranes, which is critical for the quick transmission of thoughts and impulses.


Ginko Biloba - Several research studies on this famous herb have revealed that it has a positive effect on thinking. Not only has ginkgo extract been shown to reduce the progress of dementia or the severity of its symptoms, but it also modestly improves both memory and the speed of cognitive functioning. The extract of the leaves from the ginkgo plant contain compounds called glycosides and terpenoids which are believed to have memory-enhancing properties. Most importantly, ginkgo improves circulation to the tissues, notably the brain, and its powerful antioxidant action protects against memory-robbing cell damage from free radicals.With that said it is always wise to consult ones doctor when taking it with other medications. 


St Johns Wort -Not only is St Johns Wort anti-inflammatory, wound healing, antiviral and an astringent but it is also a sedative and an antidepressant. One study that examined the mechanism of action for St Johns wort antidepressant activity demonstrated that the herb affects two major biochemical mechanisms: It inhibits serotonin and norepeonephrine uptake and It inhibits dopamine uptake. With that said it is always wise to consult ones doctor when taking it with other medications. 
So next time you go to the store and you are in the produce section perhaps you need to take a look at all the natural foods that could assist you in your everyday life.Team that with purified water and an exercise regiment to go along with your everyday efforts and hopefully it can put you on the road to a better you! 


Be gentle to yourselves! 

Household Tip: Spilled Candle Wax Clean Up is Easy!

Part of my shop is making candles. I learned early on accidents happen when I am pouring wax or even enjoying my favorite candle! Here is a great tip for cleaning up the mess.

Throw away those nasty chemical cleaners that never do the trick in the first place! When you find your favorite candle has spilled wax onto your carpet there is an easy non abrasive solution then just replacing your carpet and less costly!

You will need:
1 white 100% cotton wash cloth
Iron
Cold Water

Directions:
Pre-heat your iron to a steam setting. Run wash cloth under cold water and ring out thoroughly. Place the cold wash cloth onto the area to be treated. Take the iron and let it set a moment on the wash cloth, press down and watch the magic happen! If done properly the candle wax will lift into the wash cloth leaving your carpet wax free!

Note: Read the care instructions of your carpet to be sure this treatment will not harm it.

Have any other helpful household tips? Feel free to post them! :)

<3 Rea

Herbal Iced Tea

It is summer time and it is hot! So cool down with something refreshing and different from your ordinary iced tea!

4 Celestial Seasonings Lemon Zinger tea bags
4 Celestial Seasonings Red Zinger tea bags
4 cups pure apple juice

Steep the 8 tea bags in 4 cups of boiling water for about 10 minutes. Discard the tea bags. Combine the tea with the apple juice and refrigerate until cold. Serve over ice.

You can use different combinations of tea and herb teas such as: mint tea & green tea, blueberry tea and mixed berry green tea, as well cherry tea and Celestial Seasons Tension Tamer for example. Just have fun with it and experiment with what you and your family enjoys!


<3 Rea

Cycle Smart!

I used to do a lot of bike riding with my family in the summer when I was younger. We had a blast! So, several years ago I purchased a bike to add cycling into the many things I do to stay active. I have a great time zipping about the neighborhood and exploring areas I never really had time to see because I always had a destination to go to in the car.

Taking a bike for a spin -indoors or out- is a great way to get active and burn calories, according to the experts at the University of Texas Medical Center. However, they say that thanks to cycling's popularity, injuries are on the rise. So be careful! If you plan on going for a bike ride, they advise the following:

-Wear a helmet when biking outdoors.
-Adjust your bike for a proper fit. Too low seats or handlebars can strain your knees, back, neck, arms, and wrists. You don't want this!
-Check pedal resistance. Too much resistance strains your quads and knees, while too little can hurt the back and pelvis.
-Wear padded shorts and make sure the seat is a good fit to avoid saddle soreness.
-Minimize blisters with shoes and socks that fit properly and absorb moisture.
-Stay hydrated! Drink water on rides lasting less than an hour. Bring along sports drinks or energy bars on longer rides.

~Bright Blessings~
Rea

Tips on Summertime Skin Care

Summer is here! That means hot weather, cook outs, family, and friends.That also meams lots of time outside under the sun. Here are some tips and home remedies for sunburns!

Sunburns are caused due to overexposure to the ultra violet rays of the sun resulting in an inflammation and irritation of the skin. When a sunburn is severe it could be accompanied by dizziness, nausea, blisters, peeling of the skin and sensitivity to light.Repeated sunburns cause long term damage such as premature aging of the skin. Therefore take extra precautions to prevent sunburns and treat if effectively if it happens.

Protect you and your family by minimizing your exposure to sunlight between 10 a.m. to 3 p.m. During these hours the strength of the rays of the sun are at their peak and could do the most damage. However, it is always best to limit your time in direct sunlight especially in high altitudes.

Be sure to apply sun block or if you would rather go all natural use neem oil or coconut oil. Both oils, when used properly, are just effective as sun blocks. (Please note that neem oil is not pure neem oil but a few drops of neem oil mixed with sesame or coconut or any other mild oil.) Whatever you choose do not forget to apply to ears, nose, back of neck, and hands.

Keep your skin moisturized with coconut oil or cream before and after showers. Your diet also affects the condition of your skin. Eat a light cooling diet. Avoid hot pungent and spicy foods.

Home Remedies to Help Soothe Sunburns
Milk and Cream- Milk protein is very soothing. You can apply a pad dipped in cool milk (cow milk) directly at the site of the burn. Apply the compress for 15-20 minutes and repeat every 2-4 hours.
A little fresh cream can also be applied on the sunburned skin.

Coconut Oil or Sandalwood Oil- These oils have cooling properties and therefore are effective on burnt skin. Apply the oil on the affected area.

Aloe Vera-Apply pure aloe Vera cream /gel to the site of the burn. If you have access to the plant then break a part of the leaf and apply the gel found inside the leaf on the affected area.
A note of caution: Test a small area first to make sure you are not allergic to aloe.

Cooling Baths- Cool baths are an alternative to compresses especially for larger areas. Afterward gently pat your skin dry with a clean towel. Do not rub your skin dry, as you will irritate it further. The following substances can reduce pain, itching and inflammation:
Mix one cup of vinegar (white) into a tub of cool water.
Generously sprinkle baking soda into tepid bathwater. Instead of toweling off, let the solution dry on your skin.
Go easy on soap as soap can dry and irritate burnt skin. Do not soak in soapy water and stay away from bubble baths.

Note: If your sunburn is very severe or if you experience chills, nausea, fever, faintness, extensive blistering, general weakness, patches of purple discoloration or intense itching then consult a doctor. As with anything before starting any sort of treatment be sure to consult your doctor.

<3 Rea

Strategies for De-Stressing: Writing It Out

Clinicians at the Mind/Body Medical Institute have found that the following journal exercise helps relieve ongoing sources of stress. A single attempt is not enough, though. When you first sit down to write about a problem, you may feel more anxious. The wound, once exposed, may initially hurt more than it did while hidden. But continuing to write about the same problem over the course of several days often enables you to work through difficult emotions and reach resolution or acceptance.

Here's some advice before you begin:

-Deeply troubling events and situations, such as domestic violence, rape, or direct exposure to acts of terrorism or war, are best explored with an experienced therapist. For other situations, you can proceed on your own and seek professional help only if you feel you need assistance.

-If you're physically healthy, choose the most stressful event or problem you currently face. It's usually one that you frequently dwell upon. Or, if you think your current problems stem from past circumstance, write about traumatic events in your past.

-Truly let go. Write down what you feel and why you feel that way.

-Write for yourself, not others. Don't worry about grammar or sentence structure. If you run out of things to say in the time allotted, feel free to repeat yourself.

-Do this exercise for 15-20 minutes a day for three to four days or as long as a week if you feel writing continues to be helpful.

<3 Rea