How to Deal With Depression

25 08 2008
 Q. I deal with depression on a daily basis and I’m not sure why I feel so negative.  I just don’t feel like doing anything and nothing really interests me anymore.  Do you have any recommendations on how I can be more positive about life and get out of this funk?
 
 A. Depression is a very tough mental health condition to control and manage on a daily basis, but for the majority that has mild (severe depression – seek professional help) forms of depression can be managed by incorporating some life style change habits.  There are many life factors that can depress 1 of 3 elements that make up a person (body, mind and soul).  I can say with conviction if you can work to improve one of the 3 elements that make up your total being, you can improve your depressed state.  By managing depression your demeanor will become more positive, your body more healthy!  Listed below are some activity  recommendations that “can and will” provide happiness and wellbeing while thwarting depression.  You’ll note in the recommendations I don’t list TV, or movie activities as a positive life habit.  This is because if you simply watch something as opposed to putting yourself into the actual activity (exercise, travel, etc.), or virtual mental role (a good book, or game that provides a working positive mental experience) it is very tough to beat depression otherwise.  I think good books can be a very positive experience.  What’s the difference between a book and a movie?  Movies require no imagination.  On the other hand books stimulate the imagination [works the brain], by gaining information, makes you think, which also stimulate knowledge seeking from other sources.  Initially, books are an individual healthy mental activity that can/do lead to human exchange, mental stimulation and/or spiritual growth  brain function.  Communication with others has a very positive effect on those that suffer mild forms of depression. 

Remember, positive stimulus of the mind where it is exercised through two-way communication (input/output) plays a combatant role against depression healing the mind & body [body and mind are connected].  I believe certain game stations (computerized virtual activities) can provide a positive mental and physical benefit [as a good book].  However, I think games are better exercised with others… Like cards, game boards, etc.  Select one, or two ideals listed below and work towards accomplishing a project, goal, objective, etc.  If you make anyone of these activities a continuous life habit, I can guarantee your depression and anxiety levels will decrease or disappear. 

  1.  Find an activity that you enjoy.  For example, walking, nutritious cooking, reading, draw, paint, home improvement, gardening, interior design, gym membership, aerobics class, cycling class, travel abroad, fishing, hiking, camping, etc.  Each one of these types of activities provides an interactive personal experience to further know oneself and find other experiences outside of your comfort zone.
  2. Incorporate a healthy diet into your lifestyle.  For example, ensure you get plenty of fresh fish, meat, poultry, vegetables, fruits and fiber.  Supplement your diet with a good daily supplement if your schedule simply will not allow you to consume 3 to 4 servings of fruits and vegetables a day.  Also if your over 45 years of age, or older, you should seriously consider supplementing your diet with other nutrients that we no longer receive from our foods, due to poor crop rotation farming practices, pesticides, herbicides and steroids now found in our foods [organic farms produce live stock and all other natural foods without these poor farming practises].
  3. See your primary physician.  Ask for a referral to speak with a mental health consultant. This does not mean you are crazy!   Pychologists and psychiatrists simply have much more information and tools to offer.  Although I promote natural foods & supplements to deal with depression, I also realize there are other “short term” benefits that can be derived through use of pharmaceuticals.  I believe the goal should be to find a “natural long term” solution(s) to deal with depression as opposed to long term pharmaceutical use.
  4. Stay in touch with family and close friends.  The worst thing you could possibly do is to isolate yourself.  I understand you may feel like you don’t have a friend in the world.  This simply is not true!  Don’t try to deal with depression on your own.  Find someone you can talk to.  Family and friends are your best source of support.  If you can not find this support in your own family, or close circle of friends, call a depression hot line, seek other public health, or mental health service centers and churches in your area, see your physician.  You simply must discuss your depression issues with someone if you can not help yourself.  To go it alone is very difficult and needs not to be this way.
  5. Find the meaning of life.  This is very perplexing, personal and is as old as time itself.  I believe the meaning of life is a personal experience for each individual and where each one of us is scripted to fulfill a role in this life time and beyond.  To not understand your souls spirituality is to not understand your purpose in life and passage to the next (soul is the third component that makes up human).  To not understand your purpose in this life and afterlife can be a very depressing proposition.  I highly recommend you go on a spiritual journey to understand your purpose here in this life.  Choose book topics to expand your souls spirituality by reading biblical studies and prophecy, historical philosophers, current spiritual scholars, authors, ministers, etc., study scripture, afterlife experiences, personal conversations with God, the after world and so forth.  Please don’t limit yourself to any one religion as God is universal.  With a little effort, you will quickly define your purpose here on this planet which will provide a positive mental health experience for you.  Also visit our site Wellness Company page.  We offer excellent “NATURAL” products scientifically formulated to remove chemical toxin allergies from your home.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008 Copyright. All rights reserved, Mirror Athlete Publishing, www.mirrorathlete.com   Sign up for your Free Monthly Health eNewsletter.





Alleviate Depression

25 08 2008
Q. I deal with depression on a daily basis and I’m not sure why I feel so negative.  I just don’t feel like doing anything and nothing really interests me anymore.  Do you have any recommendations on how I can be more positive about life and get out of this funk?
A. Depression is a very tough mental health condition to control and manage on a daily basis, but for the majority that has mild (severe depression – seek professional help) forms of depression can be managed by incorporating some life style change habits.  There are many life factors that can depress 1 of 3 elements that make up a person (body, mind and spirit).  I can say with conviction if you can work to improve one of the 3 elements that make up your encompassing being, you can improve a depressed state. 
By learning how to manage depression your demeanor will become more positive, you’ll feel better and out word appearance will begin to improve!  Listed below are some activity  recommendations that “can and will” improve wellbeing while thwarting physical and mental depression.  You’ll note in the recommendations I don’t list TV, or movie activities as a healthy lifestyle habit.
This is because if you watch something as opposed to putting yourself into an actual physical activity… you stimulate the release of the brain’s natural feel good chemicals endorphins, serotonin and dopamine.  Not that a little movie watching is a bad thing.  It can actually be relaxing.  It’s when the habit becomes a sedentary and frequent one, it’s time to change that habit.     
What’s the difference between a book and a movie?  Movies require no brain work, the viewing process simply takes images in and we respond emotionally to what we see.  
Books on the other hand stimulate the imagination and provide information that makes us think and process it.  Which is a cognitive brain function skillset and keeps the brain sharp.  In my opinion, reading a good book is relaxing and contributes to cognitive skills development, stimulates the imagination and motivates one to think differently.  Or in ways that may incentivize the body to move.
However, too much reading like movie viewing can also create a bad sedentary habit.  Both movie viewing and reading a good book, or a good relaxing walk or meditation have been said to decrease anxiety levels and depression.
It is the activity habits we participate in daily which requires balance of time spent on sedentary versus exercise activities performed each day.  When sedentary habits increase, the contribution to the encompassing being becomes depressed for lack of released feel good brain chemicals and body movement.   Likewise, when exercise activities increase the contribution to the encompassing being experiences a greater sense of wellbeing, spirit is heightened and we feel well and energetic.
How to mitigate the depression bug,  
  1. Find an activity that you enjoy.  For example, walking, nutritious cooking, reading, draw, paint, home improvement, gardening, interior design, gym membership, aerobics class, cycling class, travel abroad, fishing, hiking, camping, etc.  Each one of these types of activities provides an interactive personal experience to further know oneself and find other experiences outside of your comfort zone.
  2. Incorporate a healthy diet into your lifestyle.  For example, ensure you get plenty of fresh fish, meat, poultry, vegetables, fruits and fiber.  Supplement your diet with a good daily supplement if your schedule simply will not allow you to consume 3 to 4 servings of fruits and vegetables a day.  Also if your over 45 years of age, or older, you should seriously consider supplementing your diet with other nutrients that we no longer receive from our foods, due to poor crop rotation farming practices, pesticides, herbicides and steroids now found in our foods [organic farms produce live stock and all other natural foods without these poor farming practises].
  3. See your primary physician.  Ask for a referral to speak with a mental health consultant. This does not mean you are crazy!   Pychologists and psychiatrists simply have much more information and tools to offer.  Although I promote natural foods & supplements to deal with depression, I also realize there are other “short term” benefits that can be derived through use of pharmaceuticals.  I believe the goal should be to find a “natural long term” solution(s) to deal with depression as opposed to long term pharmaceutical use.
  4. Stay in touch with family and close friends.  The worst thing you could possibly do is to isolate yourself.  I understand you may feel like you don’t have a friend in the world.  This simply is not true!  Don’t try to deal with depression on your own.  Find someone you can talk to.  Family and friends are your best source of support.  If you can not find this support in your own family, or close circle of friends, call a depression hot line, seek other public health, or mental health service centers and churches in your area, see your physician.  You simply must discuss your depression issues with someone if you can not help yourself.  To go it alone is very difficult and needs not to be this way.
  5. Find the meaning of life.  This is very perplexing, personal and is as old as time itself.  I believe the meaning of life is a personal experience for each individual and where each one of us is scripted to fulfill a role in this life time and beyond.  To not understand your purpose in life and spiritual passage to the next journey is depressing within itself. 
  6. Choose book topics to expand your understanding of life after death and reason you were put here on this earth.  Read biblical studies and prophecy, historical philosophers, current spiritual scholars, study scripture, afterlife experiences, personal conversations with God, etc.  Don’t limit yourself to any one religion as God is universal.  With a little effort, you will quickly define your purpose here on this planet which will provide a positive and uplifting experience for you.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008 Copyright. All rights reserved, Mirror Athlete Publishing, www.mirrorathlete.com Sign up for your Free Monthly Health eNewsletter.





How Does One Deal With Osteoporosis Onset

25 01 2008

Question & Answer “Osteoporosis Onset”

Q.  Last year my mother was cleaning the house and slipped on a door mat and fell.  Unfortunately, she fractured her hip and had to be immobilized for awhile to allow healing.  The doctor diagnosed her with the beginning onset of osteoporosis.  Although I don’t consider my mother elderly at 64 years of age, I guess it is quite common for women to receive this type of diagnosis.  Is their anything my mother can do to strengthen her bone density so the condition does not worsen?

 A.  You are correct with your statement “quite common for women,” (women have a 1 in 4 chance of acquiring osteoporosis by age 60).  This is basically due to the fact women have 30% less bone density then their counter part.  Also, after a woman goes through menopause, estrogen levels drop drastically further contributing to bone density loss.  Nutritional experts highly recommend good sources of calcium, i.e., milk, yogurt, cheese, soy, almonds, etc.  Calcium supplements prescribed (1500-2000mg/day), may benefit  persons with osteoporosis.  Absorption is also an issue, as we age our bodies lack the ability to absorb the nutrients maximally.  Other nutrients vital to maintain strong and healthy bones…vitamin D, K, magnesium and zinc.

Highly recommended:  Physical exercise.  Loading up the bone structure with resistive workouts strengthens bone and builds bone density.  At a minimum, all adults should strive to go on walks every other day, make it a habit, your bones will love you for it.  Ask a doctor if supplementation, or exercise is right for you.  See our healthy home banner above.  The Wellness Wholesale Company has excellent “NATURAL” supplement scientifically formulated to assist osteoporosis prevention & maintenance.   Please feel free to read my personal testimonial on that web page with regard to the high absorption qualty of these premium wellness products

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





Determine Your Fitness Level

30 11 2007

How do I monitor my level of fitness?  Believe it or not, I use a weight scale about every other day, monitor my blood pressure and heart rate bi-monthly.  You can visit a local pharmacy in a retail store for free pressure, heart rate monitoring, or buy a cuff.”  Pretty simple, but it works for me.  Achieve higher fitness goals through better walk, jog times and fitness center exercise activity events monitored & tracked though digital display results.  Increased feelings of body energy and endurance fitness can be improved not only by aerobic activity but improved through super food quality supplements.   For example, When I’ve pulled myself off of a good absorbable whole body supplements and stopped other healthy fitness activity combinations…  I tended to gain weight rapidly and my body began to feel sick with a physical or mental depression association in a matter of days.  This is because as we age, it is more important then ever to supplement our diets since retail food products at the market no longer hold the nutrient value as it did, say 30-50 years ago.   If you’ve been over weight, lack good health, fitness levels, or are obese and have been or many years… Here are a few things you can try if you have not already done so:

1) Visit your primary physician for a medical health-history check up to address the issue.  Keep in mind physicians are notorious for over prescribing pharmaceuticals with known health risks.  If a nutritionist addressed our absorption issue for example, a lot of our health problems would simply get better, or go away.   Our health care system simply does not work this way.  The pharmaceutical & health industries have major tie-ins with the FDA (Federal Drug Administration) and FTC (Federal Trade Commission).   There are billions of dollars generated by these industries that rely on regulatory mechanisms to approve, market, distribute and sell their products exclusively through the health care regulartory bodies.   I’m not advocating “stop taking prescriptions,” I believe many pharmaceuticals “do” relieve symptoms and provide a quality of living otherwise.  I do advocate getting off of pharmaceuticals wholly, or partially if possible to let your body heal naturally.  “Have you ever wondered why there is a pharmaceutical for every ailment, yet no cures for major diseases? “  It’s all about the money!”  (Read Outsourcing America Is Killing Our Families).

2) Take a “good-absorbable vitamin-mineral” that will cover your total nutrition requirement throughout the day, formulated for men and women (visit our site product wellness stores). Our Wellness Product Stores cater to the average American working family with competitive prices and superior qualtiy products.  Also, just because you consume a health supplement does not mean it is of high absorption quality grade.  Nutrients that can’t be absorbed by the body’s intestinal lining are excreted and “will not” serve the metabolism to optimally regulate the fat burning and body’s metabolism.  Other known health risk connections with poor diet and poor intestinal absorption to name a few:  Candida, pain-mental depression, cancer, osteoporosis, diabetes, dermatitis, bloating, hypertension, heart disease, obesity, lack of energy, etc.

3)  Put your personal health information into our Free use – Health & Fitness Calculator  (scroll down the page and you’ll see it) to determine your fitness level.  This health & fitness calculator information will provide you a baseline of your current health levels to compare to your future progression regardless of which weight management, or fitness program you choose to participate in.  Come back as often as you’d like to track and check your health and fitness progression.

4)  Read a recent article I wrote that “Alleviate Pain – Movement Based Therapies”.  Also, watch for more recommended fitness and health based specialty-modality programs to help improve your overall fitness and health goals regardless of your current health condition.  I have a 4 part pain modalities series that compliments this article, to be released throughout 2009-10.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2007-2009 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com.