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July 24, 2013
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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- Being Active: The Way To Fight Depression
- The Healthy Back Institute's Back Pain Relief Journal
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"? Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle. BUT, if you make the wrong choices… well, you know how that ends. Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days. click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
Being Active: The Way To Fight Depression
Dear Reader,
Some new research out of Belgium finds that physical activity appears to fight depression. Of course when you're really down, a workout feels like the last thing you want to do. Totally understandable, but if you can get past this, get up and give it a try for a bit, you'll be downright amazed at what happens.
The latest intriguing work on exercise and depression took place at Ghent University and found that the longer subjects sat around doing nothing, the more their moods tended to get negative, self-judgmental. The team believes that during periods of rest and inactivity people spend more time thinking about themselves or situations, are more likely to feel upset and this is a recipe for flare-ups of depression points out Igor Marchetti a coauthor on the intriguing study.
Exercise has positive effects on hormones, and might fight off depression by naturally balancing the transfer of hormones between the nervous and endocrine systems. Also, research has shown that regular activity seems to help improve self-confidence, self-esteem and mood - all protective factors in terms of depression.
This has experts in the field wondering if they could offer patients a "dose" of exercise to help them feel better. Doctors recognize that clinical depression can be especially intractable and recovery rates are below 50%. Many times another drug is added to the mix with most patients coming to need two concurrent medicines to reach a remission state. While these secondary medicines help 20-30% of patients get better; they can be costly and come with some nasty side effects.
Exercise is getting more attention as a formal medicine, with increasing numbers of patients actually given a written prescription with monitoring of progress, just the same type of monitoring a patient gets when given a prescription medication. It's important to keep in mind that longer, tougher workouts appear more beneficial than easier workout routines.
So how does exercise help with depression, it could be by...
- Releasing feel good chemicals in the brain, both endorphins and neurotransmitters.
- Reducing chemicals from the immune system that can worsen depression.
- Upping body temperature, which has calming effects.
Motivation when you're depressed is at zero. Here are some simple ways to get yourself started with being active:
- Sit up, get comfortable and stretch a little. Slowly get to your feet, look outside, find something in your immediate surroundings that gets you up and moving about the room.
Continues below...
*Highly Recommended*
The Healthy Back Institute's Back Pain Relief Journal
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Being Active: The Way To Fight Depression Continued...
- Use music, but be sure to stay away from heavy emotional songs, look for
tunes that get you energized, that make you feel good. They don't have to be
ear-splittingly loud and jumpy, but rather with a strong beat, up-tempo, light.
You can then create a playlist of songs - upbeat ones or ones that make you mad,
rap songs, heavy metal or fast country, whatever appeals to you. Use these songs
to get your blood pumping, and then grab a set of good headphones - you're ready
to go.
- Get out the door, even if it's only for a minute, or for a quick walk down the block or to get the mail. The fresh air, light and change of scene are all good for you. Look around, allow yourself to be interested in things, absorb all you see.
While the links between depression and exercise are getting clearer, you have a choice to make. It's not the easy choice, but in time you'll see it's the right one. Get more active and research has shown you'll gain confidence, take your mind off worries/negative feelings and be coping with your situation in a healthy way that works, unlike indulging in alcohol, ruminating about things or hoping your problems will simply disappear on their own.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: There's a knock at the door. You peak through the curtains... a neighbor you weren't expecting.
You cast an eye over the room - it's a total mess! Shall you pretend to be out...?
We've all been there - caught out and embarrassed by the state of our homes.
Wouldn't it be great to always have a home that's free of clutter, one you're proud of rather than embarrassed by?
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*Disclosure: compensated affiliate*
Sources:
http://news.menshealth.com/study-working-out-makes-you-happier/2013/05/30/
News story (08.31.11) on prescribing exercise for depression:
http://well.blogs.nytimes.com/2011/08/31/prescribing-exercise-to-treat-depression/?_r=0
Igor Marchetti, doctoral student Ghent University:
http://ugent.academia.edu/IgorMarchetti
Study abstract, online before print, May 17, 2013, Clinical Psychological Science:
http://cpx.sagepub.com/content/early/2013/05/17/
2167702613489668.abstract
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