Foods You Need to Eat if you Are Depressed or Down in the Dumps

If you are feeling low or if you know that your mental health could do with some support then your diet may be to blame. After all, if you have a very poor diet then this could really be limiting your motivation and it can also have a profound impact on your energy levels as well. If you want to try and make yourself feel better or if you know that you need to try and give yourself some additional support when it comes to your own nervous system then these foods can certainly help you to get to where you need to be.

Fatty Fish

Believe it or not, fatty fish is really rich in Omega-3. It is also very rich in docosahexaenoic acid as well. Studies show that foods which are higher in Omega-3 such as herring, salmon and even sardines are all great for your body and they can even reduce depression and hyperactivity disorders. The main reason for this is because it has a huge impact on the neurotransmitters that are in the brain and this includes dopamine and even serotonin. If you are able to support the synapses in the brain then this can help you with your mood, your learning ability and even your memory as well.

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Whole Grains

The main source of energy for the brain is glucose. This tends to come from carbohydrates. Of course, when you look at simple carbohydrates you will find that these can increase your low moods by creating a spike in the blood sugar. This can have very similar effects on the brain as drug abuse. Healthy sources of carbohydrates however can easily provide your brain with a steady fuel so that you can avoid those blood sugar spikes. This will also help you to avoid heartburn as well, as this normally comes from sugary or fatty foods. If you do find that you struggle with heartburn then you can consider taking products such as Zantac as this can really help.

Lean Protein

Lean protein is ideal if you want to boost the amount of serotonin in the body. The main reason for this is because most of your body is made up of protein, and some people even call it the Prozac of nature. Lean sources of protein can include egg, chicken, fish, turkey and even beans. They help to keep your serotonin levels balanced and they can also facilitate the tryptophan in the brain as well. This helps to reduce both anxiety and depression, not to mention that it also increases your own cognitive functioning. If you are finding it hard to battle the anxiety that you have then increasing the amount of lean protein in your diet can certainly help.

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Leafy Greens

There’s a reason why Popeye is so keen on spinach! Mustard greens, broccoli, romaine and more are all very rich in Vitamin B. This has been proven, in the past to try and reduce depression and even insomnia as well. If you are suffering from chronic fatigue then this can also really help you. The main reason for this is because broccoli contains selenium and this is a mineral that plays a huge part in the immune system. It also plays a part in the thyroid metabolism and even in reproduction as well. Various studies have been done and they all show that low levels of selenium do contribute to things like anxiety, fatigue and more.

Active Cultured Yoghurt

If you are struggling with anxiety or even depression then active-cultured yoghurts can really help you. You should also look out for fermented foods, such as pickled vegetables. The main reason for this is because they contain probiotics. This is healthy bacteria and this has shown in the past that it can reduce anxiety and stress hormones. It can also have a huge impact on the neurotransmitter GABA as well. If you find that you eat a lot of junk food then there is a chance that the healthy bacteria in your gut has been compromised and you may even find that you struggle with your energy levels. By eating foods that are higher in active cultures, you can help to nurse yourself and your body back to health while also putting an end to your own anxiety and depression.

Of course, if you are struggling with anxiety or even depression then there are things that you can do to help. You’d be surprised at how much of a difference your diet can make to your mood.

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7 Ways Dogs ‘the Mood Boosters’ Can Help You Fight Depression

Dogs have a life-changing impact on you and your family. Dogs not only have an ‘immune-boosting’ impact on your newly-born babies but also they have an impressive ‘mood-boosting’ power to cheer you up in the toughest situation. Whether it’s your mental health or physical health, your dog unconsciously endeavors to keep that in check and get you back on track. Your pooch can help you with your anxiety, stress and depression. Studies have shown that therapy dogs have helped children with autism and people suffering from post-traumatic stress disorder (PTSD).

Did you know that there are two types of mental health issues we are mostly likely prone to due to our family history? We are either prone to anxiety or depression. My family has depression-prone history which makes it easier for me to get upset and depressed on little stuff. I always seek natural ways to cure medical issues rather than depending entirely on medicines for life. My friend, Martin, suggested me to bring home a dog, Leo. Leo had a huge impact on my life and helped me stay engaged with the cute furball during free time at home.

7 Ways Dogs Can Help Your Fight Depression

How Dogs Help us?

Among all the pets, dogs are most attuned to human emotions and behaviors. They have the ability to understand our commands, interpret the tone of our voice, gestures and body language. The man’s best friend looks into the eyes of his owner to understand the emotional state of the person. A person in similar room may not notice the change in your emotions and expressions, but a dog will always be the first one to notice. He is no less than a mind-reader who can understand what you must be thinking and feeling after the dog has acted in a certain way.

Ways in Which Mood-Busters Help Us:

Most of the pet-owners know what joy and happiness a pet brings in their life, but they are not really aware of the mental and physical health benefits they are reaping due to the pet. Various studies have been conducted on dogs and their owner’s mental and physical health which have shown that dogs are literally ‘man’s best friend’. American Heart Association conducted studies to prove the fact that dog ownership, in specific, lowers the risk of heart problems and ensures longevity.

Labrador sniffing hand

Below are the seven reasons why you should bring home these ‘mood-boosting’ Fidos to fight depression:

  1. Improved Mood:

Increase in physical activity with a companion pet doubles the production of serotonin, one of the ‘happiness hormones’. It is a neurotransmitter that assists in the transmission of nerve impulses within the brain. Research has shown that reduced level of serotonin causes depression. Therefore, a pet dog is a necessary addition to your family to enjoy happiness and overall well-being.

  1. Unconditional Love and Acceptance:

We all can be selfish one way or the other, but dogs are different. They teach us to be selfless, be open and share more laughter with the world. People suffering from depression need someone patient enough to listen to them and still continue to love them unconditionally. Your Fido will never leave your side and they will make your life simpler and easier to live. Why? Dogs don’t really complicate anything in spite of your drastic mood swings. Teri Wright, PhD from WebMD, says that the stability of human-animal bond benefits the people suffering from anxiety or depression.

  1. Reduce Blood Pressure:

Petting a dog itself is one of the most relaxing act one can do while sitting on a couch. The contact with pet during hugs, licks, and kisses increases the release of happy hormones in the blood stream. The level of endorphins increases and the stress hormones ‘cortisol’ drops down to a great extent. Study conducted at Harvard Medical School has proved that petting a dog reduces heart rate and, therefore, blood pressure.

Dogs make daily physical activity an essential part of our routine no matter how gloomy we may be feeling. We have to follow active routines to keep the pooch happy and well-behaved. Studies have shown an increased physical activity reduces blood pressure. In consequence, improved heart and mental health are enjoyed by dog owners.

  1. Disciplined Routine:

Dogs only follow routines. They can easily get upset or anxious if the schedule is not followed. It is due to anxiety that many behavioral problems such as destructive chewing, excessive barking, etc develop in pooches. You will have to serve food on time to keep the Fido relaxed. Have you tried following raw diet trends for the pooch? Serve natural and raw if you prefer natural treatments for yourself.

Following routines for the pooch will help you set a daily schedule for yourself. Did you know that timetables have great ability to drive us through the day? The patterns will keep you engaged and disciplined.

Cute puppy

  1. Build Responsibility:

Dogs are a huge responsibility as they have a mind equal to that of a toddler. They provide meaning to our life. You will be encouraged to wake up early in the morning for the sake of your pet. Providing comfort and happiness to the pooch will give you a sense of achievement and satisfaction. It will keep you away from destructive feelings due to depression. Your dog will become the true meaning of your life again.

The continual engagement with the dog will not let your thoughts stray away on the negative side. Moreover, caring for the dog will help you take care of yourself.

  1. Good Company:

Leo’s company is what I adore about him the most! Dogs are your faithful companions who will never leave your side. No matter how much angry you have been the moment before, he will forget it immediately if you fulfill his basic needs and wishes.

Depression forces you to avoid people as you desire a silent companionship. Dogs can quietly listen to you for hours without being critical, judgmental or opinionated.

  1. Improved Social Skills:

Bringing dogs home is equal to opening yourself up to many people around. Dogs wouldn’t enjoy staying at home all day long. Ultimately, you will be advised to take them out for a walk or to dog parks daily to exhaust their extra energies. Moreover, you may have to visit the vet, dog behaviorist, pet sitter and so on for your dog’s sake. It will bring you thousands of opportunities to meet new people and socialize more often.

You will not have to fight depression alone rather you may find like-minded people who are fighting the challenge of depression as well. Wouldn’t it be amazing to do it together?


James ShoreAbout The Author

James is a part-time dog-trainer and dog behavior consultant with years of experience in dog training and the man behind LabradorTrainingHQ.com. He is interested in finding out fun ways to handle dog behaviors, specifically, Labradors to help dog-owners enjoy their companions at all times.


 

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The Importance of Medically Supervised Addiction Treatment for Young Adults

The teenage years are really tough enough as it is with raging hormones, so when you add in a substance abuse problem it can become a complicated problem.

Many teens experiment with drugs or alcohol with little or no consequences at all, however there are a lot of teenagers that very quickly get stuck in the cycle of addiction. If you find out your teenager has been using drugs or alcohol you must take steps to find out the depth of the problem.

Because teenagers are not yet fully developed their views can be very limited. Very often teenagers simply cannot fully comprehend the severity of the consequences of their using and of their own behavior due to using.




For this reason if your teenager has a substance abuse problem it really is best to ensure you find an addiction treatment center that offers specialized addiction treatment for young adults.

When choosing a rehab for your teenager it is also important to choose a medically supervised addiction treatment program that will help to ensure the best possible outcome for your child.

Medically Supervised Addiction Treatment for Young Adults

Here are the reasons why a medically supervised addiction treatment program is so important for young adults:

A Medically Supervised Detox

Just to put it simply, withdrawal from certain drugs can be dangerous, even deadly which means a medical detox can mean the difference between life and death for your teenager.

There are many drugs that require detoxification, including alcohol, heroin and opiate related drugs, and certain prescription drugs such as Xanas, Oxycontin, Vicodin, and Hydrocodone. Withdrawal symptoms can have severe side effects which can be fatal if not properly treated.

Detoxing from these drugs may cause vomiting, trembling, nausea, suicidal thoughts, hallucinations, seizures, and comas.




Trained medical professionals can help to manage these life threatening symptoms by administering medication to wean the addict off of the drug, decrease physical withdrawal symptoms and prevent seizures.

Medical staff are on hand to check vital signs, evaluate mental and physical progress and provide support to the patient throughout the withdrawal process.

There are also other drugs that do not usually require a medical detox, these include marijuana, cocaine, and crystal methamphetamine. Withdrawal symptoms are not so severe ranging from a feeling of tiredness to extreme irritability and agitation.

Very often medical detox is given for these drugs for other reasons such as the patient feels they cannot stop without medical intervention, they have become psychotic from drug use and need a medical intervention, they feel they are a danger to themselves (suicidal) or perhaps they just don’t have anywhere else to go.

It is much safer for an addict to go through a medical detox than to try and attempt it from home, not just from the viewpoint of the physical and mental dangers associated with detox, but also because relapse is a lot more likely when attempting to detox without medical help.

When a drug addict goes back to using drugs during or just after withdrawal their tolerance is usually much lower making an overdose more likely.

Addiction and Dual Diagnosis

When a patient is diagnosed with a substance abuse problem and a mental health issue it is referred to as a dual diagnosis.

Common mental health disorders that occur in conjunction with addiction and substance abuse problems are:

  • Anxiety
  • Depression
  • Schizophrenia
  • Personality Disorders
  • Mood Disorders (such as Bipolar Disorder)

It may be that a drug addict starts to develop mental health issues when, after chronic drug use, the brain function alters.

Alternatively someone with mental health issues may attempt to treat the symptoms of their mental disorder by taking drugs. For example someone suffering from anxiety may smoke marijuana in an attempt to calm themselves and through prolonged use becomes addicted.




Regardless of which disorder occurs first it is essential that the addiction and the mental health disorder be treated at the same time. The symptoms and effects of the mental disorder can trigger and drive the addiction and vice versa.

At least 30% of people that are suffering with a substance abuse problem have mental health issues.

For these reasons it really is important for teenagers (and any other addict) to be treated at a medically supervised, dual diagnosis addiction center.

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Ways To Combat Depression Naturally

Depression can make you feel extremely helpless. However, you are not alone. This problem occurs with various symptoms, consisting of sad mood, loss of appetite, fatigue, or feeling of helplessness in your common activities. When it comes to depression, the causes can vary ranging from stress, hormonal imbalance, unresolved emotional issues to the lack of nutrition.

Depression is reported to negatively affect more than 20 million Americans each year. It can become severe if left untreated properly. In fact, there remain some types of medication and therapies to help treat depression, however, natural home remedies can even work better to aid in lifting your mood and restoring the excitement in your life.

Ways to Combat Depression Naturally

Here are some ways to combat depression naturally:

  1. Consume A Healthy Diet

You might even know that what you eat can have a positive or negative impact on your feeling. Healthy eating plays an important role in boosting your mood naturally, but there are certain types of food help with serotonin, a chemical in the brain contributing to happiness. You can opt for some foods that are rich in serotonin to help raise naturally its levels, including:

  • Fish-oil ( high in Omega-3 fatty acids)
  • Flaxseed oil
  • Healthy fat ( coconut oil)
  • Eggs
  • Sour cherries
  1. Drink Green Tea

One of the most effective and natural ways to combat depression is drinking green tea. Some people might prefer coffee, however, it turns out to be one of the main contributors to depression. Meanwhile, green tea is loaded with essential nutrients, including L-theanine, which enables to enhance your mood and get rid of fatigue. If you want to maximize the benefits of green tea, you had better sip the tea several times per day, particularly after your breakfast in the morning.

  1. Chamomile Tea

In addition to green tea, let’s include chamomile tea as part of your daily diet to help boost your mood. Chamomile tea can reduce one of the leading causes of depression, sleep deprivation. To take advantage of this tea, you can follow these steps below:

  • Prepare a glass of boiling water and mix it with a teaspoon of dried chamomile
  • Cover and allow it to steep for 5 minutes
  • You can add milk and honey to improve the taste
  • Consume the tea 30 minutes before your bedtime
  1. Writing

This sounds quite irrelevant but health experts showed the close relationship between writing and the improvement of your feelings. Basically, when you feel depressed, you tend to do nothing; however, writing can help remove the problem and bring about happiness for any writer. Hence, whenever depression passes by, just make sure you are holding a pencil and write anything you want to get rid of in your mind. Interestingly, depression can go away with each word you are noting down.

  1. Acupuncture

Another handy tip on how to get rid of depression is trying acupuncture. In fact, there are a great number of researches reporting that acupuncture helps ease pain, thereby curing depression as well as anxiety. As the needle penetrates into your skin, your body can respond by discharging endorphins. This can make your body feel happy, calm, and relaxed and lots of people state that the feeling lasts long after each session ends.

  1. Exercise

Don’t forget to practice exercise regularly even you do not contract depression. Daily exercises helps cure lots of mental and physical problems. It supports the formation of endorphins in your brain, which is known as the root of happiness. Besides, exercises are extremely good for solving some stomach-related problems, including irritable bowel syndromes treatment.

  1. Meditation

Meditation is believed to be even a better cure for depression than exercise. The reason is it helps stressed sufferers find peace in their mind on a long term basis. Also, the meditation can potentially prevent depression creeping up in the future. Some studies have revealed that health benefits of meditation can be equal to several anti-depressant drugs.

  1. Sleeping Well

Of course, lack of sleep is one of the main catalysts of depression, hence, getting enough sleep is among the best ways to deal with your depression both effectively and naturally. Sleep deficiency causes damage to the formation of serotonin, making you unable to cope with tiredness, pains and tension. You had better practice sleeping at a particular time each night and wake up at a particular time each morning. Solving your sleeping problem can help deal with many health-related problems.


This article is written by Ashley Bennet, a co-owner of AuthorityRemedies. I have worked and trained in the field of Nutrition and Health for over 3 years, consistently providing people with useful information about nutrition as well as helping them with their common health problems.

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How to Be Happy in This Moment

Something that has eluded me for most of my life has been true happiness. There were moments as a child I remember being happy and content, but in all honesty there has always been a black hole in my life, a void. It has been there for as long as I can remember and I have been trying to fill it, unsuccessfully, for most of my life.

So while there have been a good few moments of happiness throughout my life I cannot remember any long stretch of time where I have felt whole, satisfied with my life and happy. Well not until recently anyway.

How to be happy pin

I’ll be Happy WHEN…

I think the one of the biggest things to blame is my way of thinking. I have always been in the pursuit of happiness and while I cannot remember any extended moments of happiness I can remember lots of things that I believed would bring that longed for feeling of joy.

This belief was that as soon as I have achieved a specific goal in life with it would be a sense of accomplishment, of joy and happiness.

There are so many examples of this and here are a few of these:

  • When I turn 18 I will be happy
  • When I get my own place to live and I am independent I will be happy
  • When I have more money I will be happy
  • When I get my first job I will be happy
  • When I get another job I will be happy
  • When I get a raise I will be happy
  • When I fall in love I will be happy
  • When I can get out of this toxic relationship I will be happy
  • When I turn 21 I will be happy
  • When I stop drinking and using drugs I will be happy
  • When I reach my 1 year clean milestone I will be happy
  • When I have a baby I will be happy
  • When I give up smoking cigarettes I will be happy




The fact is that I achieved all of those goals and not one of those within itself made me happy.

In fact some of these things that I wanted in life made me more unhappy when I achieved them and I couldn’t quite get my head around this fact.

When I reached my 1 year clean milestone I truly believed it would bring with it some incredible spiritual awakening and a profound sense of happiness and satisfaction. I remember being all worked up with excitement, I had reached the one year clean that everyone so looks up to. I went down to the local Narcotics Anonymous meeting with my cakes and candles. I gave my one year share and I got my one year clean NA keyring.

Afterwards a few people gathered at the coffee shop down the road and we had a grand time for about an hour. Then people started to leave and it started to hit me. I am the same person I was yesterday and absolutely nothing has changed except that I have this silly keyring.

The truth is that I felt really cheated and unhappy with a sense of is this it? Is this all there is to life, just carry on with your recovery, carry on with the 12 steps and there is nothing more to life? No more drinking, no more using, no more wild parties?

It is interesting to note that a lot of addicts and alcoholics relapse around the 1 year sober milestone and quite frankly I am not surprised, I personally found it a very disappointing experience that didn’t come close to my huge expectations of it.

When I gave birth to my first child I suffered from postnatal depression for about 6 months without realizing it and I slipped into deep despair. I couldn’t understand why I was so unhappy and miserable when this was supposed to be the happiest time of my life. I was three years clean, I had just had a baby and I was married to the man I loved, I should be happy right?

So over time it has become clear to me that nothing will magically bring me true happiness the moment I achieve it.


What is Standing in the Way of Happiness?

The biggest thing standing in the way of happiness is ourselves. The way we think and the psychological attachments that we have.

We so often have negative beliefs about ourselves. Perhaps we self-sabotage ourselves before we even achieve anything, or we speak negatively to ourselves and often we try to fill this void in destructive ways.

In my case I tried to make myself feel better through drinking alcohol and using drugs, and as you can tell from my website this didn’t exactly work out well for me.

How to be happy in this moment - letting go of psychological attachements

How to be Happy in This Moment

I have been finding true happiness in the last few years and the place that I find it is right in this moment. It is not some goal that needs to be attained. Each moment can be a moment of happiness. Happiness happens right now and it is essential to remember that.

Happiness happens right now

If you are sitting and seething with resentment about something that happened yesterday or if you are attaching happiness to an event in the future you are missing this very moment in the here and now.

Always remember that happiness happens right now, so focus on this moment to be happy.

Think of how a young child reacts to their environment, for example when it is snowing outside and how they look around them taking it all in. Take a moment to always appreciate nature and your surroundings.

My kids even get excited when it rains. They shriek with excitement and go watch at the window. I have to agree with them watching the rain is awesome, it is good for the soul.

Psychological attachments

It is also about teaching yourself that you are worth it, that you deserve happiness and this is where you need to be able to identify these negative psychological attachments and start to replace them with positive affirmations so that you have a choice.

In this way you can choose to be happy.




Gratitude helps achieve happiness

Something that has worked incredibly well for me if I start to feel resentful or unhappy about my life is to write a gratitude list. I take out a piece of paper and I write down everything that I am grateful for right now.

When I do this and see how much I really have in life, and how far I have come in the last 8 years since I got clean I get a much clearer perspective of how fortunate I am.

Joy is found in the simplest things

The things that make me the happiest are the simplest things that happen all day every day. The way my children laugh, the funny things they say and the laughs I have with my husband.

It is not the house I want to build one day that will make me happy, but the little moments in getting to that achievement and one day when I do get to build my own house it will be the memories I create inside that house that will make me happy, not the bricks that make up the house.

It is up to me one day to make it a home, a happy home.

Being Happy is a Choice

For me being happy is a choice. I choose to be grateful and I choose to keep myself focused on the present moment and enjoy it to the fullest.

Of course I have also seen some people giving advice to others to “just be happy” and to “stop moping around”. It is not quite as simple as this and if you are depressed and feel like there is no joy in life you can still choose to change things by getting some help.

There is absolutely no shame in getting help to get your life back on track and to finding true happiness, in fact I highly recommend it!

What have your struggles been while trying to find happiness? Do you have any tips or experiences to share?

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