Move towards making easy lifestyle changes this September by creating a mindful calendar week with healthy tips as well as adding personal goals, welcoming spring and healthy change. By consciously making easy changes daily within the week it will make the transition easier as well as introduce a new level of awareness to the importance of each in relation to your "everyday" living
Detox your kitchen.
Cleanse your refrigerator and nourish the shelves with real food. There is a food and mood love/hate revolution going on. Our pantries and shopping trolleys are full, and food is in abundance...but we are starving ourselves of quality food. When we eat highly package and processed foods that are void of vitamins and minerals, especially B’s and magnesium, we are at risk for depressive disorders.
Get your runners on.
The Journal of Clinical Psychiatry revealed people suffering with depression who were not getting adequate results from their antidepressants added regular exercise into their daily routine, they improved dramatically. Regular exercise can regulate our serotonin and norepinephrine. much the same way antidepressant drugs can.
Seek out the great ‘calmer.’
Magnesium is known nutritionally as a natural calmer. Digestive problems, high stress and too much alcohol can lead to the a deficiency in this mineral. Sure you can take a magnesium supplement but Pumpkins seeds, spinach, soy beans, sesame seeds, quinoa all taste much nicer than a tablet!
Kick the sugar habit.
Lowering the amount of sugar you have in your diet, can lower the risk of insulin resistance, which is linked to depression ( not to mention diabetes). Studies revealed a positive connection between high levels of insulin resistance and severe depressive symptoms even before the occurrence of diabetes. Become a label reader and just because its advertising looks healthy doesn’t mean that is not a sugar shocker!
Moderate the seduction of alcohol.
If Friday night seduces you into a few wines just remember that alcohol can reduce your vitamin B12. Reduced levels of this very important energy vitamin can be a risk factor for depression. Excellent sources of foods containing B12 are often animal based foods, which can leave a vegetarian at risk of low levels of B12. Foods that contain high levels of B12 are snapper, prawns, sea plants, algae’s, brewer’s yeast, and miso.
Practice safe sun.
It’s no coincidence that after being outside in the sun we feel good. Sun helps improve our vitamin D levels naturally and every day there is new scientific research highlighting the benefits of this fat soluble vitamin. Not only does the research reveal that low levels are risk factors for depression and mood disorders but also our bone health and immunity status can be improved with small doses of sun exposure.
Studies show those who eat diets high in omega 3 essentially fatty acids ( like Japanese who eat a lot of fish) have a much lower rate of depression.
If you are not eating salmon, trout, herring, sardines, anchovies, or mackerel, consider flaxseed and walnuts . With all the evidence based research on the benefits of omegas on mental health many physicians are recommending high quality fish oil too.