BIG D – NO, I’M NOT TALKING DALLAS

The last weeks of winter are difficult for me. Once the weather starts staying above freezing, I want to get my hands in the dirt! Add to that, my perm was in desperate need of a makeover! Shout out to Tracy and all the gals at My Friend’s Salon on Genesee Street! We had a wonderful time together last week and my curls are back and bouncy, so I’m ready for anything!

This week we’re going to tackle something that too many people suffer with – Depression. Over 21 million Americans are affected with depression every year, so it comes as no surprise that this disorder is the focus of considerable research. 21 MILLION! That’s more than the entire population of the state of New York! I wrote about SAD in the beginning of the year, but this is not that. This is also not severe depression. What many are struggling with right now is situational depression or anxiety due to the fact that life in these United States is becoming more and more unsettled.

Depressive symptoms were cut almost in half in those individuals who participated in 30-minute aerobic exercise sessions, three to five times a week after 12 weeks.

Neurotransmitters, which regulate behavior, are controlled by what we eat and are closely linked to mood. The neurotransmitters, dopamine, serotonin, and norepinephrine are most commonly linked with mood. The amino acid tryptophan increases the amount of serotonin, which reduces tension. High protein foods tend to promote the production of dopamine and norepinephrine, which promote alertness.

If you find yourself going through a bout of depression, the following nutrients may help:

L-Tyrosine

Zinc

Vitamin B complex

Vitamin C

Folic Acid

In the food category, make sure you are eating plenty of Complex carbohydrates and raw fruits and vegetables. Avoid alcohol, artificial sweeteners, caffeine and all processed foods as well as foods high in saturated fats.

My favorite herbs for situational depression are St. John’s Wort, Lemon balm, Oats and Kava Kava. Disclaimer here: St. John’s Wort is contraindicated with a myriad of pharmaceuticals, so PLEASE don’t take it without checking with your doctor or preferably a qualified herbalist before adding it to your repertoire.

·        Do not take tyrosine supplements if you are taking an MAO inhibitor

·        Selenium is also an excellent supplement to help elevate mood and decrease anxiety.

·        Heredity plays a part in up to 50% of the reported cases of depression

·        Omega 3 Oils have shown some significant results in subjects with depression

Researchers may have discovered a new "drug" for depression most anyone can take advantage of and utilize: EXERCISE!!

In a study, which involved 80 adults aged 20 to 45 years who were diagnosed with mild to moderate depression, researchers looked at exercise alone to treat the condition and found:

Depressive symptoms were cut almost in half in those individuals who participated in 30-minute aerobic exercise sessions, three to five times a week after 12 weeks. Those who exercised with low-intensity for three and five days a week showed a 30 percent reduction in symptoms and participants who did stretching flexibility exercises 15 to 20 minutes three days a week averaged a 29 percent decline. Pick your poison, but the bottom line is: get out there and MOVE!

One of the largest obstacles faced by people who haven't exercised in some time is how to get started. Just the thought of starting an exercise program can be intimidating. Whenever clients ask me what kind of activity is best, my answer is always the same: Walking! It’s a wonderful way to get started. It is very low impact, so it is easy on the joints, and the only equipment you need is a good pair of walking shoes.

Regardless of your starting level, the more vigorous your walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to rise. 

Foods greatly influence the brain’s behavior. It is believed that a poor diet, especially one focused on sugar, artificial sweeteners, artificial preservatives and “junk food” is a common cause of some types of depression. I know, I know, I preach about this every month, but it is so critical for our well-being. And a healthy diet can relieve so many of the major health concerns facing all of us.

Enter customized Meal Plans! I have a brand new service that I’m releasing in April. I am offering customized meal plans. Whatever your specific health challenge, I have a healthy plan for it. And unlike most meal plans out there, I will customize yours for you personally. Don’t like beets? No problem. Want a vegetarian or vegan diet? You got it. You can find these on the website. I will also be offering a free challenge every month, but you must sign up for it. In April, it’s my 5 day Stop the Sugar Challenge. 5 days of sugar free meals along with recipes.

You can read more about these in this month’s newsletter. WHAT? You’re not a subscriber? Well get busy! All it costs you is your email address, and you will get information, recipes and discounts just for members every month. I promise not to inundate you with emails. Only 1 per month, unless there’s something really special going on.

So as we say goodbye to March and welcome April, mud month and flowers, let’s work on that anxiety and depression. Also, I have a new location right here in Iron River at 202 W. Adams Street. I have regular office hours, Monday through Friday, so give me a call today and

Let’s Get Better!