1. A Natural Way To Get Out Of Depression

    March 21, 2013

    depressed man

    by Ashley Williamson


    A person in a depressed state of mind has to go through a lot of emotional and even physical distress.  When you’re depressed you cannot see things straight. You think that the world is against you, but this is not true. Depression weakens your immune system. It also interferes with your ability to work and enjoy your life.

    Untreated depression increases the chances of diseases and various addictions. The following side effects would make you reconsider your approach to depression:

    • Insomnia is one of the most common side effects of depression. Even if you go to sleep at night, depression would prevent you from getting enough sleep. You will wake up restless in the middle of the night and would not be able to go back to sleep. Extreme tiredness and a lack of concentration would affect your performance at work;


    • Heart condition. When you’re depressed you’re constantly worried and nervous about insignificant things. High blood pressure and possibility of a stroke are only some diseases associated with depression. Sad or depressed mood may lead to a serious cardiovascular disease;


    • Unstable weight. Every person handles depression in his own manner. Some people find comfort in food, while others simply cannot eat anything. Depression causes weight fluctuations that damage your health. Overeating and the lack of exercising would make you gain more weight.


    • Physical weakness may cause fatigue and headache. Bad mood would affect your skin, hair and digestive system.


    • Insecurity comes along with depression.


    Changes in sleep patterns and excessive energy loss would not make you healthier. That’s why you have to keep your depression under control and take some measures to boost your mood.

    How to counter-balance the side effects of depression? The following tips would help you to switch your mind from negative thoughts and tune to a positive thinking mode.

    • Exercising in the key. It is not a secret that endorphins make us feel happy. How can your body produce more endorphins? It is simple, you need to add some physical activity into your life. Exercising would make you feel energized and happy. Attend a yoga class, or buy a membership to the gym. You will lose extra pounds and get a positive attitude.


    • Healthy food. In order to avoid overeating you need to stop consuming junk food in front of the TV. Attend a cooking class and learn how to cook healthy food. Vegetables and fruits are good for your body and brain. Be in control and love your body more!


    • Set up your routine. If you have less time to think about your depression, you will overcome it much faster. If you always wanted to learn Spanish or programming, it is the right time to do it. You need to get in a routine in order to keep on going. Slacking off would not help you at work or at home. That’s why you need to keep yourself busy.


    Believe in yourself and stop feeling helpless. You’re in control of your life. Any depression gives you a perfect excuse to learn something new, explore new places and become the person you always wanted to be. Set a goal to lose extra weight or learn yoga. Achieving one goal at a time would help you to get out of the depression.


    Author Bio:  Ashley Williamson is a part-time guest blogger currently writing on behalf of Health Ambition where you can find great and useful information from health to diets and workouts. When she is not working she likes to travel and discover hidden places around the World.

  2. Small Changes For Your Good Health

    March 3, 2013

    Changes for good health

    Image credit: Sachiho @Flickr.com

    by Alice Lucette


    Who says the road to a fitter, healthier you must be painful? Experts tell us that with a positive attitude and a few small (some of these are even fun!)  lifestyle changes, we can put momentum into our fitness routine, improve our health and even enhance our sense of well-being.

    We’ve scoured the fitness and health pages and have come up with seven small, easy life-changing habits that have big benefits!

    Make your a.m. coffee at home

    If your morning routine includes a daily trip to the coffee shop, try brewing it at home instead! Set the coffeemaker to start automatically a few minutes before your alarm — then wake up to the smell of fresh coffee from your own kitchen. Not only will you save dollars that quickly add up, you’ll also avoid those irresistible, high-calorie sweet treats.

    Sleep in your Yoga pants

    This one sounded crazy until I thought about how a t-shirt and yoga pants double nicely as jogging gear and pajamas! Just hop out of bed in the morning and you’re nearly ready to head out the door — the time you save searching for workout clothes means less time to change your mind!

    Wear a pedometer

    Personal trainer Helena Collins of Boston, MA refers to the pedometer as the world’s most effective fitness tool! Why? Because not only is it super-affordable, when you see how many steps you take in a day you’ll be motivated to move even more. Get one for your spouse or grandkids and challenge each other — soon you’ll all be stepping up your fitness by at least a notch!

    Use a smaller dinner plate

    In a study from the Cornell Food and Brand Lab, author Brian Wansink writes that we are likely to serve ourselves 22 percent fewer calories when we use a 10-inch plate rather than a 12-inch dinner plate. Try filling at least half your plate with fruits and veggies instead of the higher calorie foods, the fiber will keep you feeling satisfied longer.

    Go swimming!

    A dunk in the pool will cool you off in summer and get you warmed up in a chilly Canadian winter. We’re buoyant and therefore lighter in the water, and it’s providing resistance to our every move. An aerobic workout is easier in the water plus we’re strengthening and toning our muscles including the heart. The American Heart Association reports that with 30 minutes of daily exercise such as swimming, we can lower our risk of heart disease by as much as 40 percent!

    Eat at 2 to 3 hour intervals

    You read that right! Eating smaller more frequent meals each day will keep you satisfied and help you resist the urge to binge at dinnertime or worse yet, late in the evening. The trick is to eat healthy balanced meals and snacks — the body will know to burn the calories you’re regularly consuming rather than going into ‘survival’ mode. Your metabolism will level out and you’ll have the energy to get through the day — while feeling good about it!

    Compliment yourself

    Tell yourself you’re awesome — and focus on what your amazing body does for you. Stacey Rosenfeld, Psychologist and PhD practicing in New York and California tells us that the best thing we can do for ourselves is learn to marvel at the body and it’s abilities. Rather than focusing on how we look, think about all that our bodies do for us daily. Stand in front of the mirror and remind yourself of 10 things you like about you! Our bodies allow us to dance and swim, to play with our grandkids and hike with our friends. The key is to feel confident in our abilities and in ourselves.

    This article was written by Alice Lucette, a blogger from Canada. Alice often writes on topics related to seniors communities, her latest articles were about retirement residences in Toronto and assisted living in BC.

  3. How to start believing in yourself

    February 21, 2013

    “If you don’t believe in yourself, no one will,” people say. Every one of us has our own set of beliefs about ourselves and our abilities. These beliefs define our thoughts about what we deserve in life and what we can and cannot do. These beliefs define our actions.

    Sadly, it is these beliefs that stop many people from going to the new heights in life and fulfilling their dreams.

    positive beliefs

    Photo by Fairuz Othman

    Do you have limiting beliefs?


    If you are unhappy with your current situation for years, but unable to get out of it, you may be a victim of limiting beliefs. More often than not, people stay in conditions they don’t like because deep inside they believe they either don’t deserve or cannot achieve any better.

    This is true for all sorts of situations, such as having the right relationships, getting better health or finding one’s true calling in life.

    –          How many people do you know who constantly complain about their current relationship, but don’t call it quits?

    –          Do you know anyone who hates his job for years, but never looks for another one and never starts his own business?

    –          How about a person who wants better health and leaner body, but never does what it really takes to get it?

    People site all kinds of external obstacles as their reasons to stay in situation they are discontent with.

    They may tell you they stay in an unhappy marriage because everyone lives this way.  They don’t look for another job because you can only get a job if you know the right people. They don’t start a new business because they are afraid to fail. They don’t work on improving their health because “high blood pressure and heart disease runs in the family.”

    In reality, other people around them find better relationships and better jobs, and become the first ones in the family to break the vicious circle of disease.

    They do it because they believe it is possible for them.


    What belief is holding you back?


    To break free from limiting beliefs, it is important to understand where they are coming from.

    Beliefs are formed based on our life experiences and interactions with other people.

    –          We may believe that we are not pretty/witty/interesting enough to get into a relationship with a better person because we never have in the past.

    –          We may believe that a person of our background can NEVER get a better job or become leaner because this is what our parents and our social circles kept telling us.

    Often, people pass their limiting beliefs onto their children. You have likely received some from your family, too.


    Three steps to believing in yourself


    Once we understand what particular belief holds us back, it is time to develop a new belief. Just like an old belief, a new one should be based on experiences and interactions.

    Step 1. Shut off negative noise

    As a first step, shut off anything and anybody who reinforces your old belief. A husband who believes that you can never succeed in business, a friend who thinks you cannot lose weight, and parents who believe it is too risky to change your life situation and that it will only get worse. Naysayers only reinforce your old limiting beliefs and don’t give you a chance to practice new experiences.

    Step 2. Find proof that what you want is possible

    Secondly, you need to find proof that it is possible to achieve what you want. Look for real examples in life. Are there people who did what you want to do and have succeeded? Try not to think about those who failed, because this is an argument that will get you nowhere. You need to list as many examples as you can find. Even if you want “to boldly go where no man has gone before”, there are a lot of examples of people doing so.

    Step 3.  Start small and celebrate mini-successes

    Lastly, you need to start gaining new experiences that prove your new belief.  Too often we concentrate on mulling over our failures instead of celebrating every little successful experience or interaction.  It is through mini-successes in life that we gain that confidence and belief that we CAN DO and WILL DO better.


    Get social support

    There is a simple bullet-proof way to get new experiences and get inspired by other’s doings. You need to surround yourself with people with similar goals and people who already achieved what you are striving to achieve. It is very hard to fight this battle alone. So find yourself a community, offline or online, that operates on a different set of beliefs than your current social circle.

    If you have identified that your limiting belief comes from the people around you, it is time to put your blinders on and associate yourself with other group of people. You really need people who will provide you with enough proof that what you want is achievable, and encourage you to make those mini-steps towards your goal.

    Every big goal is achieved in mini steps. If you want to lose weight, celebrate every time that you chose to eat healthy. Take this as a proof that you are a type of person who makes good decisions, however small they are.  If you want to change jobs, start networking on LinkedIn. Send an invite to people in higher position despite nagging feeling that they will never connect with you. You will be surprised how many actually will, and you will have another reason to celebrate getting a new connection.

    Believing in yourself starts with defining what stops you and eliminating the influence of people who enforce limiting beliefs on you. By finding examples that what you want is possible, making small steps and celebrating your successes, however small they are, you will inevitably start believing that you can and will do better. And then, sky is the limit!

    About author: Olga K.  blogs about positive health transformations and safe ways to reduce blood pressure and prevent systemic diseases with the help of healthy food.