Fight depression through a healthier diet and lifestyle

Depression is one of the most misunderstood of all psychiatric and most common disorders. He is considered responsible for up to 35% of the absence of any disease related since the place of work in the single United Kingdom and, at worst, can lead to serious impairment of his patients, causing sometimes self-serious prejudice... even suicide.

The disease is characterized by a wide variety of signs which generally depressed and emotional problems, muscle and joint aches, lack of energy and the reduced ability to take any pleasure in almost anything to do. It is estimated that depression turmoil between 7% and 19% of the world's population, with more than 13 million adults American being with depressive disorders each year. Major depression is a determining factor in more than 60% of suicides each year, unfortunately because only about one-third of depressed patients receive treatment and medical care.

Although the exact cause of depression is still unknown, there are several known natural remedies for depressive disorders. Regarded as essential in the fight against depression is a healthy, balanced diet that actually plays a huge role in stimulating and regulating levels of dopamine in the brain. Interestingly, a diet that limits sweets, candies, chocolate sweet, cake, Donuts and other foods with sugar can really reduce the frequency of depressive States. While Candy are able to temporarily improve his mood by increasing blood glucose levels, once the level of glucose plonge, attitudes tend to be even lower and cause those inclined to depression to enter into a depressive episode.

Keeping stable blood glucose levels, the major depressive States can often be mitigated or even prevented. Avoiding coffee, "energy" drinks, high energy teas, espressos, caffeinated beverages are high in caffeine can also be beneficial. It is the same for alcoholic beverages. Caffeine and alcohol can both worse mood, by providing a temporary period of happiness which is usually followed by depression. Those with depression should focus on the consumption of foods which are able to trigger the production of serotonin. Foods rich in b vitamins and magnesium, nuts, Greens and some varieties of fish can be beneficial, since they can actually trigger a good mood without being followed by a State of depression.

St. John's wort was historically used for the treatment of depression. Even if was not found effective in the treatment of severe depressive episodes, it was established in fact increase synaptic levels of the biogenic amines, such as or epinephrine. Well documented studies showed that St. John's wort was indeed at least as effective as various medications in the treatment of depression. When it is used by patients with depression, it can effectively relieve many symptoms, including, but not limited to, extreme mood swings, loss of appetite, insomnia and negative feelings.

Regular exercise is also recognized as one of the most advantageous natural remedies for depression, since it allows to minimize some of the symptoms of depression while keeping the body shape and health. Exercise has been shown to improve the general mood and to reduce the lack of sleep in depressed patients. He has also been shown to be effective in the treatment of mild to moderate depression, but may take plu prescription drugs to show the results.

Seasonal affective disorder (SAD), a form of depression that occurs in some parts of the year, showed well treated by exposure to bright sunlight, artificial and natural. It is used as an alternative to drugs commonly used to treat depression and works by regulating the internal "clock". Artificial and natural sun exposure may in fact induce chemical changes in the brain, such as the production of melatonin and serotonin, which can greatly improve sleep habits.

Depression is a medical disorder of irritating, but mild cases can easily be improved with the help of natural remedies for depression. Prescription drugs have various risk factors, but by natural methods can generally improve the medical condition without any similar problems. Change current habits such as diet, exercise and even family outings may help improve periods of depression, reducing your depressed mood and other emotional problems as inappropriate guilt and anxiety, and people with depression can live a happier and more fulfilling life.

Artificial sweetener: is it really a healthier?

It is common knowledge that excessive consumption of sugar is unhealthy and is known to cause anxiety, depression, fatigue and obesity. As a result, sugar substitutes have been enjoying popularity among weight conscious that they are low in calories and still high on taste. However, artificial sweeteners are good for you?

To begin with, we are looking more closely the two more popular substitutes, aspartame and sucralose.

Aspartame is a combination of two amino acids, aspartic acid and phenylalanine. It is 200 times sweeter than sugar. Therefore, even if it shares the same calories as sugar (4 calories/gram) density, a significantly smaller amount of aspartame is necessary to achieve the same level of sweetness. This is why aspartame is announced as sweetener calories and is commonly used in diet sodas.

Sucralose and Splenda, is fundamentally chlorinated sugar. 600 Times more gentle than sugar, but with the same caloric density, it offers on the softness to a number of calories even lower than aspartame. Currently, it is commonly used in candies, canned, meal replacement bars fruit and soft drinks.

Despite their alleged benefits of low-calorie, consuming these artificial sweeteners in large amounts or on a regular basis can have dangerous side effects such as allergic reactions, headache, depression, diarrhea, anxiety, rash and pain in the stomach. Sucralose, contains in particular, chlorine that contributes to heart disease and cancer.

Ironically, sugar substitutes can promote indirectly weight gain by increasing appetite. They trick the body into believing that he has consumed just sugar, therefore, the body releases insulin to digest. When insulin is published without any sugar present, it triggers an increase in appetite, causing the person to consume more.

To this effect, Aspartame contains phenylalanine that blocks the production of serotonin, a chemical product of brain that control food cravings. Without the serotonin these unchecked cravings can lead to weight gain.

Thus, when you come across a food product or a drink that has no sugar added, take a look at the ingredients. If you find "artificial sweetener", "aspartame", "sucralose" or "splenda" on the list, put back on the shelf because it belongs, not in the stomach.

Raw honey as Alternative

After having understood that artificial sweeteners can harm your health, a healthy alternative to sugar is raw honey. Although it is still a form of sugar and is a sweetener calorie dense, it has several health benefits and contains of antioxidants. Therefore, its consumption improves your immune system. It also contains a lot of beneficial enzymes that improves your digestion, especially your digestion of glucose, thus giving you a more consistent energy throughout the day and reduce appetite.

However, as well as honey is for your health, if you are concerned with the weight gain, the best is still to reduce your consumption of sugary foods and increase your rate of metabolism through the exercise regularly. In this way, you have to worry about taking weight while taking advantage of the benefits to the health of a good workout.

Jack Artha is based at Singapore certified personal trainer, specializing in the loss of natural fat and total well-being. He is known for guiding clients to achieve their fitness goals and to transform their lives to the healthy way of life

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