1. How Vitamin B12 Can Protect Your Mental Health

    May 10, 2013

    Protect Your Mental Health

    by Jessica Velasco

    When we are young, we don’t give a lot of thought to the possibility of our declining mental health.  We feel invincible; things like dementia and Alzheimer’s disease seem to be eons away.

    However, our actions today can drastically affect our future health.  We need to be aware of possible health conditions and how they will influence our later years.  Those who have already advanced to the midlife phase need to know hope is not lost; there are still ways to prevent mental health decline.

    Understanding The Role of Vitamin B12

    Vitamin B12 is a water soluble vitamin found in animal products like meat, fish, eggs and milk.  It can also be found in nutritional supplements and vitamin fortified foods (like breakfast cereals and snack bars).

    This vitamin plays a key role in the normal functioning of the brain and nervous system.  It is also responsible for the formation of blood.

    If we fail to consume or absorb enough vitamin B12, we could experience a deficiency.  If left untreated, a vitamin B12 deficiency could have severe and irreversible effects on our overall health – especially the brain and nervous system.

    Symptoms of a vitamin B12 deficiency range in severity.  In the beginning, nutrient deficient patients could feel tired, dizzy, and have an upset stomach.  As the condition worsens, patients might experience tingling in their fingers and toes, excessive mood swings, memory loss, depression, mania and psychosis.

    If adequate levels are restored, the deficiency and undesirable conditions can be kept at bay.  Most doctors recommend vitamin B12 injections to treat a deficiency.  Other supplement methods – oral pills, sublingual drops or skin patches – aren’t as effective.  This is especially true for the older population who has trouble absorbing adequate amounts of the vitamin.

    The Impact Vitamin B12 Has on Mental Health

    Since vitamin B12 is directly responsible for maintaining optimal brain and nervous system health, it isn’t surprising to learn the vitamin can have long lasting health effects.

    If a deficiency is left untreated, our mental health will obviously suffer.  However, people who have even just a minimal deficiency – levels just slightly lower than normal – can receive numerous benefits from vitamin B12 injections too.

    Vitamin B12 plays an active role in the process that converts food to energy.  If this conversion isn’t happening properly, weight gain could occur.  Therefore, vitamin B12 is often used in conjunction with various weight loss methods.  If we are struggling with weight issues and failing to find the underlying cause, we can suffer severe mental distress.

    Maintaining adequate levels of the nutrient can also help reduce cardiovascular risk and decrease the chance of heart disease.  Knowing our heart is in good health is always reassuring!

    Additionally, regular vitamin B12 injections help people feel happier and think positively.  Higher levels of the nutrient are also responsible for improved memory and reaction time.

    The Correlation Between Vitamin B12 and Alzheimer’s Disease

    A recent study by Celeste de Jager, a neuropsychologist at Oxford University, revealed that large doses of vitamin B12 could slow the cognitive decline that is a precursor to dementias such as Alzheimer’s disease.

    Two hundred seventy men and women participated in the study.  Every individual was over the age of 70 and had mild cognitive impairment (memory, language and other mental functions had been minimally compromised).

    Individuals with mild cognitive impairment were specially chosen for this study since the condition affects one in six of today’s elderly population.  Additionally, 50% of mild cognitive impairment patients develop Alzheimer’s within five years of onset.

    Dr. de Jager reported that participants who took a combination of vitamin B6, vitamin B12 and folic acid showed surprising results.

    Over the course of two years, this nutrient combination was responsible for reducing the overall shrinkage of the participants’ brains by 30%.  Patients who joined the study with elevated levels of homocysteine in their blood experienced shrinkage reduction of 50%.

    The combination of these B vitamins and folic acid can help control the levels of homocysteine in our blood.  This amino acid, if left unchecked, can damage blood vessels by attacking the endothelial lining of blood cells.  It also binds to receptors in the brain which contributes to atrophy.

    By keeping homocysteine levels in check, we can reduce cognitive decline and possibly prevent dementia.

    No matter what your age or stage, it is never too late – or early – to starting thinking about the future.  Consider how simple things like vitamin supplements can improve your overall health.  Our mental health is one of the most valuable things we have; we need to do all we can to keep our brains functioning properly for as long as possible!

    Image Credit: Wagner Cesar Munhoz

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  2. Effects of Coffee on Your Brain

    May 9, 2013

    drinking coffee

    Each coffee bean varietal contains a slightly different chemical composition, giving each of the different coffee beans unique flavours and strengths. Coffee is one of the world’s most popular beverages, and although most people don’t think of it this way, it is also a mild psychotropic drug. A significant amount of scientific research has been done on the effects of coffee on the human brain, and the good news is that these effects are mostly benign, or mildly beneficial. Understanding how coffee works, and how it alters the neurochemical functions of your brain, can be the key to getting the most out of one of your favourite indulgences.

    Coffee is often thought of as an ‘upper’ or a mental stimulant, but this isn’t precisely true. As your brain works, it is constantly producing adenosine, and after a certain amount of time you begin to feel tired. Your brain monitors adenosine levels, and uses them as a meter to judge when you need to recharge by sleeping. What caffeine does is block the adenosine receptors in your brain, which allows natural stimulants such as dopamine and glutamate to keep doing their job. The effect is similar to that of a stimulant, but the process is more subtle. The feeling of being awake, or ‘wired,’ that results from this process often lasts for five or six hours.

    Health Benefits

    The most obvious effect of coffee consumption is increased cognitive performance. Caffeine can improve your short term memory, and also has been shown to increase the rate at which people can perform simple cerebral tasks. The important thing to remember is that it doesn’t improve subtle or abstract thinking. Your intelligence isn’t affected by drinking coffee, but because you are more alert you can perform simple tasks more efficiently.

    There is evidence that the positive effects of coffee on cognitive performance can last for the long term as well. People who are regular coffee drinkers often perform better on tests that measure reaction time, incidental verbal memory, and visuospatial reasoning. These results are more pronounced with elderly test subjects. This is because coffee can help protect your neurons from hydrogen peroxide-induced cell death.

    Another side effect of coffee consumption is that it reduces the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Overall, the effect of the beverage on your brain’s ability to function is a positive one.

    Health Risks

    Although most researchers agree that coffee is a fairly benign drug, there are some health risks associated with its consumption. If you drink coffee regularly, you will quickly build up a tolerance to its effects. This means that you will need to consistently increase your rate of consumption in order to achieve the same result. It is possible to reach a point where you are dependent on coffee in order to function normally.

    As well as coffee dependency, there is such a thing as coffee withdrawal. Headaches are the most common symptom of withdrawal for people who get into the habit of drinking coffee frequently, but fatigue, irritability and nausea are often experienced as well. People drink coffee in order to function at a higher level, but after you develop a dependency, going too long without a drink of coffee can actually have the opposite effect.

    Coffee consumption can also prevent you from sleeping properly. Studies have shown that people who drink coffee in the evening have a harder time falling asleep, and suffer from a reduction in the quality of sleep they do get.

    When Should You Drink Coffee?

    The best time to drink coffee is probably in the morning. You can reduce the negative effects of coffee on your sleeping patterns by not indulging in the evening. For people who are frequent coffee drinkers, it is a good idea to time your consumption so that you drink coffee before you perform any important tasks. You don’t want to be suffering from coffee withdrawal while writing an exam, or when you need to concentrate on a difficult task at work, for example.

    Some people choose to drink coffee infrequently and strategically. You can maximise the effect of coffee by drinking it once a week, or less. This way you won’t develop a dependency, and can get the full benefit of a coffee buzz when you need it the most. Frequent coffee drinkers who want to try this approach will need to break their habit first, but the good news is that for most people this shouldn’t take more than ten days.

    If you don’t feel up to the task of regulating your coffee intake this way, take heart. You might be dependent on caffeine, but it’s a dependency that comes with positive long term effects on your ability to function cerebrally.

     

    Image Credit: James Foreman

     

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  3. On Music Therapy for Alzheimer and Dementia

    May 1, 2013

    Playing piano

    by Sophie Evans

    One of the most common symptoms of Alzheimer’s disease is dementia, which is a decline in brain function. The earlier someone is diagnosed with this incurable disease, the longer they are likely to have to deal with the symptoms associated with it.

    The greatest fear for most people upon hearing their doctor saying that have been diagnosed with Alzheimer’s is that they will lose their sense of self. They fear that dementia will rob them of their uniqueness and, once that gone, then there is no hope of recapturing it.

    Take for instance veteran soul musician Bobby Womack. He is only 68 years old. Despite being a Rock and Roll Hall of Fame inductee, he has trouble remembering songs that he wrote, and even the last names of his band members.

    Music Therapy and Dementia

    This is ironic because music therapy is one of the best ways to help treat every stage of Alzheimer’s, from early onset until later when the individual spends most of their time immobile in a bed or a wheelchair.

    Here are some specific ways it reduces symptoms: 

    1. Offers mental challenges to stimulate the brain and keep it active to fight off symptoms of dementia
    2. Affords individuals with ways express their emotions regarding symptoms related to Alzheimer’s
    3. Provides opportunity for repetition which improves memory function and therefore reduces the occurrences of memory loss
    4. Encourages singing along to lyrics which improves speech and vocal health, even for patients who are otherwise nonverbal
    5. Allows interaction which helps with social interaction and helps reduce depression

    How Music Therapy Works

    We use every part of our brain to process music. And not just in one way – we process music in multiple ways at once! Even if a part of the brain is damaged due to dementia, then music can still stimulate it in ways that prescription medication and other therapies cannot.

    Concetta Tomaino is a certified music therapist and director of the Institute for Music and Neurologic Function at Beth Abraham Family of Health Services. She explains that “Music has a personal significance to someone…is a strong stimulus to engage responses in people.”

    In other words, if a particular song or piece of music has historic significance in regards to something from our past, then we are likely to be moved by it. Along with the memory of that event are the emotions associated with it. This can delay Alzheimer’s symptoms, and even improve quality of life.

    Individual Therapy Programs

    One of the largest benefits of music therapy is that the therapist can tailor and individualize programs to suit the unique needs of each patient who suffers from Alzheimer’s. These programs are based on the individual’s personal history and ability to engage with others.

    Just because something works for one person does not mean it will work for all patients. That is because each person who is diagnosed with Alzheimer’s could present symptoms that are as unique as their own genetic makeup!

    The Alzheimer’s Foundation of America (www.alzfdn.org) advises that any time a particular piece of music evokes distress that the session should discontinue. They observe that stress may be indicated by “agitation, facial grimaces or increasing muscular tension.”

    Alzheimer’s and Instruments

    Along with listening to music and singing to it, individuals can play an instrument to express their feelings, relieve stress, or just as a way to be able to interact socially. For those who have never played a musical instrument before, it is still possible to take basic lessons on learning.

    Learning how to play an instrument, like the piano, offers a way for Alzheimer’s patients to reach small goals and work their way up to slightly larger ones. For patients who lack the ability to sit at the piano, an iPad or other tablet offers how to learn piano notes.

    Being able to just tap or swipe across a digital screen to play an instrument helps Alzheimer’s patients build confidence regarding their new talent. Individuals who just prefer listening can operate an iPod or MP3 player – even if they lack the motor skills to do much else with their hands.

    Image Credit: Vladimir Agafonkin

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  4. Does your Child have a Learning Disability?

    April 29, 2013

    learning disability

    Psychologists don’t view learning disability as a black and white disorder. Learning disabilities cover a wide spectrum of various cognitive functions and tend to impact a person’s ability to understand complicated information, learn new skills, live independently. Whether you live with an individual with a learning disability or know of someone with a learning disability, there are a number of ways to properly understand and support them.

    1.    What causes learning disabilities?

    There are many different reasons for a learning disability to occur. Sometimes it occurs in early brain development if the mother is ill during the pregnancy or the foetus is deprived of oxygen or nutrients. Sometimes it occurs as a result of genetics or if the child is injured or develops an illness like meningitis during childhood. Sometimes other conditions have learning disabilities associated with it, like Downs Syndrome and cerebral palsy. And sometimes, unfortunately, there is not clear reason at all.

    2.    How can a learning disability affect a person?

    A learning disability can range from being relatively mild and manageable to very severe. Those with easily manageable learning disabilities may seem normal in every other aspect, but struggle with learning new skills which can take them just a bit longer to pick up. On the other hand, other people with serious learning disabilities may have difficulty communicating and need help with everyday tasks like washing or dressing themselves, they may even need supported living as they get older.

    Psychologists warn not to confuse a learning disability with learning difficulties. Learning difficulties stem in education and covers issues like dyslexia whereas learning disabilities focus on the difficulties of learning other “skills” not just reading and writing.

    3.    How should a person with learning disabilities be treated?

    The proper support is vital in providing the right care and well-being for those with learning disabilities. GP’s, paediatricians, therapists and psychologists are all there to help those living with learning disabilities have as normal and independent lives as possible. It’s also important that children with learning difficulties get the proper support in school. Life-long skills like reading, writing and interacting with others might take longer for them to pick up but will help them greatly in later life.

    There are many people suffering with learning disabilities living normal lives and the last thing they’d want is to be treated differently because of their disability. Of course some may have supported living or assistance in some aspects of their lives, but that doesn’t change their need for friends and fun like any other person.

    4.   Learning disabilities in children

    It is extremely important to identify learning disability at early stage. Many school children are labelled as lazy and stupid, while in fact they have learning disabilities. Psychologists recommend testing children at age 7 and older if there are any signs that the child may have learning disability. Psychologists use various tests to conduct psycho-educational assessments, which consist of an assessment of psychological aspects of learning and of academic skills. Psycho-educational assessments can also help identify ADHD, if present. If your child has been identified as having learning disability, they may get special curriculum, placed in specialized programs, and given extra time on the tests at school and in the college.

    5. Focus on the positives

    Someone living with a learning disability my find themselves frustrated or angry at situations and learning processes that they find difficult. In cases like this, it’s important to help them focus on different parts of their lives where they thrive, whether it is painting, sports or cooking. It’s important not to treat them as if they’re children. Rather be there to listen and support the individual in their time of need.

    Image Credit: Nwardez

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  5. Put Insomnia To Bed With These Tips

    April 27, 2013

    insomnia

    Image Credit: Brian Wolfe

    by Chris Mayhew

     

    Anyone who has ever suffered from this problem will know just how infuriating and frustrating it is to lay awake at night trying to get to sleep. There is nothing worse than laying there watching the time tick by, knowing that every second is another second of sleep you have missed out on and that you are going to be exhausted the next day.

    There are a lot of things that are said to bring on insomnia but it seems that it can hit you at some of the most unexpected times. And although it feels like there is nothing you can do at the time; there are many ways you can prevent this from occurring. Here are just a few ways you could try and put insomnia to bed for good.

    Have Strict Bedroom Rules

    Sometimes it can be difficult to do, but in order to get into a good sleep routine you need to set out some rules surrounding the bedroom. If you are struggling to rest easy at night then you need to make sure the bedroom is reserved for sleeping and sleeping only. This includes removing all technology that could keep you wired and only going to bed when you feel tired enough to sleep.

    Replace Old Furniture

    Because a bed or mattress can slowly deteriorate over time; sometimes you don’t even notice how bad it has gotten until you check properly. An uncomfortable mattress could result in many hours of sleep being lost and a new one could be just what you need.

    Also, as we get older it can be harder to get comfortable in bed and so you may want to upgrade from an ordinary one to an electrical adjustable bed. An electrical adjustable bed will allow you find your own angle of comfort and is sure to improve your standard of sleep.

    Eliminate Stimulants

    Although other resources will tell you that drinking alcohol can help you sleep; this is only true if you drink enough to make you pass out which isn’t good for your health. Alcohol and other stimulants also reduce the quality of your sleep so even if you do drop off it will still leave you feeling groggy in the morning. Avoid caffeine, nicotine and any other stimulants prior to going to bed otherwise your mind will be racing.

    Leave Problems At The Bedroom Door

    Everybody has problems in their life and it is likely to be these that are keeping you up at night. Therefore you should do your best to not take them with you to bed. This obviously isn’t an easy thing to do but try and relieve any stress that you might have by taking a bath or fully relaxing in whatever way suits you. If you have any smaller issues, try and sort them out before you head off to bed and leave any larger problems until the morning.

    Author Bio: Chris Mayhew has suffered from insomnia a lot in the past, trying a lot of things on this list, and wants to help others who are suffering from this problem. He is working for Theraposture who supply a large range of adjustable furniture to help you get a good nights sleep.

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  6. 5 Ways To Fight Off Winter Depression

    April 23, 2013

    winter depression

    Image Credit: Marina

    by Nancy Woo

     

    With winter in full swing, and for approximately 5% of the U.S. population, so too is winter depression, also known as seasonal affective disorder (SAD). The acronym is ironically appropriate, as seasonal affective disorder can drastically shift a person’s mood, appetite and energy levels during certain times of the year, usually winter. Symptoms may include becoming uncharacteristically lethargic, fatigued, depressed, anxious, withdrawn, irritable or hopeless. You may sleep more, care less about work, relationships or health, experience decreased sex drive, isolate yourself from friends and family, and crave carbohydrates and gain weight. Though seasonal mood changes can occur during the summer, SAD is generally used to describe the period beginning in late autumn and ending in early spring; during this time, sufferers experience an extreme form of “winter blues.” SAD is a subtype of major depressive disorder.

    So, you’ve noticed yourself getting more depressed during the winter. Some theories attribute SAD to the lack of light available during winter months, especially in northern regions. Women tend to be more prone to SAD, and some hypothesize it is to curb reproductive urges during the hibernation period. Whatever the cause of major winter blues, it can really drain the color from life for a significant portion of the year. The good news is that after becoming aware of the condition, you can definitely take steps to alleviate symptoms.

    Here are 5 ways to fight off those ugly winter blues:

    1. Light therapy

    Because the winter has shorter days and less sunlight, most theories pinpoint this lack of light as a major cause of SAD. Investing in some sort of light therapy can be very helpful in keeping mood levels stable. Light boxes that intentionally mimic the sun’s UV rays are available in some specialty stores and online. Using this light for 30 minutes a day, preferably in the morning to mimic sunrise, has been shown to stabilize mood in 3-4 weeks when started in early autumn. Talk to a health professional before beginning light therapy.

    2. Take Vitamin D Supplements

    With a lack of sunlight also goes a lack of vitamin D, a very important mineral used to produce seratonin, the “happy” hormone. Sunlight naturally carries vitamin D, which we absorb through the skin, so losing that regular amount may account for depressed mood. Drinking a lot of milk rich in vitamin D and taking vitamin D supplements during the winter can help offset the environmental change.

    3. Exercise

    For all types of depressive disorders, exercise has been proven over and over again to be one of the most important factors to recovery. Exercising regularly releases important neurotransmitters such as seratonin and dopamine, those hormones responsible for feelings of happiness and joy. Exercise is a wonderful stress reducer; keeping the body healthy directly translates to keeping the mind healthy, too. The only obstacle to overcome during the winter is finding the motivation to go out and actually do it, but keep in mind how much better you will feel with regular exercise, and have the strength of willpower to brave the elements and get your body moving. Moderate to strenuous exercise 3-4 times per week is recommended.

    4. Counseling and/or Support Groups

    Coming down with a case of the winter blues, which may include losing interest in normal activities and feeling suddenly hopeless and tired all the time, can be extremely confusing and disorienting. SAD can compound other depressive factors, too, so seeking therapy from a psychologist can do wonders to help sift through the reasons behind the mood changes, and help provide concrete behavioral changes that can improve quality of life. For any type of depression, simply talking about the feelings can start to relieve the misery, and a psychologist can provide valuable insight on your mind. If you can’t afford psychotherapy, find a support group near you, or confide in a close friend who will understand. Isolating yourself is one of the worst things to do when suffering from depression, seasonal or not, so get yourself out there and don’t be afraid that other people will judge you; you may be surprised to find how many sympathizers there are, as long as you are actively seeking solutions.

    5.  Consider Antidepressants

    If seasonal affective disorder has taken over your life and you’ve tried all over methods of relief, it may be time to consider taking prescribed medication to manage symptoms. Of course, you will need to discuss this option with your healthcare professional before making any decisions, but it may be worth trying if you feel suicidal or seriously impacted in your day to day life and nothing else has worked. A pharmacy technician can fill your doctor’s prescription for you. Sometimes chemicals in the brain are simply out of order, and medicine can help rebalance them.

     

    Other general ways of combating the symptoms of SAD include maintaining (even if you don’t feel like it) a healthy lifestyle, including a nutritious diet and good sleep habits. Stay social! Oftentimes, hanging out with friends and family can serve to lift your mood, even if at first you feel like you’d rather curl up in bed and go to sleep. Staying active and doing your normal activities even when depressed can help you feel better; going through the motions often leads to eventually feeling normal again. Do the things that you know make you happy, and appreciate the little positive moments in life rather than dwelling on the bad ones. The key to beating the winter blues is to first acknowledge your seasonal shift in mood, and then commit yourself to taking action to stay healthy and mentally stable even during the dark times!

    Nancy Woo is a writer from southern California who is fascinated by how the brain works. You can follow her on Twitter at twitter.com/fancifulnance.

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  7. 5 Tips To Improve Focus With ADHD

    April 20, 2013

    ADHD and focus

    by Kelli Cooper

    Inability to focus is a hallmark of ADHD; if you are one of the 50 percent of people diagnosed with this condition as a child, who continues to battle the symptoms into adulthood, you may find that this problem comes with much more serious consequences at this stage of life. It can lead to angry bosses and angry spouses; maintaining relationships can be a challenge since people may perceive your behavior as lack of interest. You certainly face a challenge in reigning in this behavior, but there are many coping strategies recommended by psychologists — when applied with consistency and diligence these strategies can help.

    Meditation

    Meditation is all about strengthening the mind and research on specifically looking at its effects on adults and adolescents with ADHD have produced encouraging results; many have reported a reduction in symptoms, such as inattentiveness, as well as less depression and anxiety—both of which may worsen symptoms of the condition. These benefits were achieved through sitting for just as little as 15 minutes a day, so lack of time is no excuse! Find a quiet spot and start reaping the benefits of this simple practice. This practice will help set the stage for a clearer mind that you can bring to all tasks requiring greater focus, whether it is a report for work or a one-on-one conversation.

    Background Noise

    If your inability to focus is rearing its ugly head while you are trying to read, study or complete some other task, some background noise can help reduce distractions. It can be as simple as a fan or some music at a very low volume. A white noise machine may also be a good investment. It is almost like a cocoon that helps bring you into the zone.

    Write it Down

    When everything we need to get done is swimming around in our heads, we may find it hard to focus on the task at hand; we worry we will forget the ten other things we need to get done. By trying to keep all this information in our current space of thought, it is impossible to give our full attention to the present. Never underestimate the simple task of writing things down. Make a list of all the things you want to get done; it is written down, you know now you will not forget and you can relax a bit.

    Have an Accountability Partner

    Most of us could use some outside support in juggling our lives, and this is especially important for people with attention issues; an accountability partner can help you stay on track with everything you need to do. Make a deal with a friend, family member or someone else you trust that you will send them a list of things you need to do each day, and as you finish each task, you will notify them through email or text message. When we make others aware of our intentions, it can motivate us to make good on them.

    Get Moving

    ADHD can cause a lot of fidgeting and urges to get up and move; if you are like many people with this condition, you may feel a need to fight this and stay put. But, research on school children has found that getting up and moving around may actually be beneficial to information processing in an ADHD-brain. So, while you may need to exercise some restraint in not getting up every two minutes, allow yourself to take some breaks and move around a bit. It will help expel some of that nervous energy and refresh your mind.

    Image Credit: Chapendra

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  8. On Depression: Getting Support when you’re Depressed

    April 7, 2013

    girl with depression

    Image Credit: Sarah G.

    by Zita Weber, Ph.D.

    When you’re depressed, it’s often difficult to face the idea of getting through the day without the support of others.   It’s sometimes also difficult to ask for that support.  But getting that support is crucial if you’re going to go on the journey of healing and finding your way out of the downward spiral.

    Many people describe their depression and their emergence from it as a time for change, an opportunity for growth and healing.  Change, however, can be confusing, sometimes chaotic and often frightening.   Because this process can be so challenging, getting the support you need is important.

    Asking for support

    Perhaps you’re concerned about asking for support.  But remember, you have to give people the chance to say ‘yes’ – so have a look at the tips below for getting the support you need:

    • ask trusted family members and friends to help with specific tasks and ongoing responsibilities
    • if you need to make decisions, ask for the opinions of your trusted support people because when in doubt, it’s good to get the opinions of others you respect in making your choices
    • if you know people who have been on the healing journey from depression, ask them about their experiences and any advice they have to offer
    • ask if a few really trusted support people are available for phone calls and chats – even if it’s into the small hours of the morning
    • if you’re finding work a little challenging, ask your manager if it’s possible to lighten your workload for a while
    • when it’s difficult making major decisions or commitments, ask that they might be deferred until later

    Joining support groups

    The idea of support groups has been around for a long time.  It’s endured because it’s a good idea.  Research evidence tells us that people often benefit by gathering with others going through similar experiences.

    Support groups are an excellent place to share experiences, information, suggestions and as the name suggests, support.  It’s often been said that perhaps the most important knowledge a person can gain from a support group is that they are not alone.  You might hear of an experience similar to yours and get the perspective of several others who may have faced the same challenges and found their way through the healing process.

    Support groups are self-selected and grow around people who care about and are committed to their own healing and sharing the experience with others.  This creates an atmosphere of camaraderie and a commitment to finding a way to create a more empowered sense of self and way of being in the world.

    Today it’s easier than ever to find support groups.  Once, people assembled physically in a place and spent time together face-to-face.  Now, it’s possible to join a support group by going online and it’s still possible to join a real-time, physical support group.  The choices have been widened as have the opportunities to meet with more people whose experiences are similar and have the commitment to helping themselves and others through constructive conversations aimed at helping each other on the journey through healing from depression.

    To read more about support and healing from depression see Losing the 21st Century Blues (http://zitaweber.com/new-releases/losing-the-21st-century-blues)

    Author Bio: Zita Weber, Ph.D. is an author and honorary academic, and has worked as a counselor and therapist with individuals, couples and families.  She has researched and written about communication, relationships, sexuality, depression and loss and grief.  More information about her work and books can be found at:  http://zitaweber.com.

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  9. How to Keep Active in Your Older Age

    April 3, 2013

    Image Credit: Garrette

    We all know how important it is to stay active while the years pass. No matter how old we get it is the age we feel inside that counts the most. Having said that, it is still crucial to live up to that number as our brain’s functionality is directly related to our body health.  Keeping oneself free and active is one of the key points to staying healthy; so, here are some tips on how to keep active in your older age.

    Do not stop caring for the loved ones!

    Usually, as people get older the roles in the family change and the kids are the ones caring for the elderly. Those around us are the greatest source of energy; they are the ones who we would like to keep active for. Going out with friends and family is one of the primary things that should be done on regular bases in order to keep active while you age. And let’s admit it; it is not such a hard or unpleasant thing to do, is it?

    Well, that was a tip most of us follow without even knowing that it is a great step towards the active elderly hood.  Now let’s go on with more specific ones.

    Nutrition and Diet

    Oh, do not just scroll down through this part and think that diets are not for people of your age. Nowadays, most of us misunderstand the true meaning of the word “diet”; its primary purpose does not have to be losing weight. We are talking about eating healthy right now. Having healthy meals several times a day is something every one of us should have as a habit as it is crucial for the proper function of brain and body equally.

    As for exercising, it is not necessary to go to gym for hours or run tens of kilometers daily; going for a walk few times a week is a great substitute as well.

    Occupy Yourself!

    Retirement is not a reason to sit at home and ponder upon universal problems. Instead think about it positively; you no longer have to go to a job every day and have enough time to follow the hobbies you had back in the childhood. Whether it is painting, singing, crafting, gardening or any other hobby, revitalize it! The world is full of opportunities these days; your chance might be waiting just across the corner; all you have to do is continue striving for it.

    Embrace Your Age!

    Last but not least, have a look at the mirror and think of the ways in which the person looking back is beautiful and embrace it. Ageing does not mean that we no longer have the charm; it is all about how we show it. And after all it is always fun and uplifting to dress up and go out once in a while.

     

    Aid Yourself

    However hard you try, you may still have difficulties with mobility in older age. Having to rely on others is the last thing you want. So implementing mobility aids around the home will make things so much easier in the long run and make you self-sufficient in the years to come. This doesn’t always mean having bulky equipment dotted around the home. It can be simple things like if you are renovating a kitchen, then placing the cooker at eye level will mean better access than it being at floor level as strain on the back and knees will be less.

    If you or someone in your family has trouble getting up and down the stairs, then a stair lift may be the answer to making you or them feel and mobile again. Click here for a full range of stair lifts and home lifts.

    Category Health Tips, Motivational | Tags: ,,,, | Comments Off on How to Keep Active in Your Older Age

  10. The Science of Getting Drunk

    April 2, 2013

    The Science of Getting Drunk
    Source:bestcollegesonline.org

    Category Health Tips, Motivational | Tags: ,,, | Comments Off on The Science of Getting Drunk

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