Reducing Stress

Most people find a connection to music on some level…

Music that energises us. Music that makes us think. Music to relax to.

Over the next two weeks I will be posting a different musical clip that I find helps me to feel a bit calmer, I hope it does the same for you.

What’s your style?

What are your influences, interests, beliefs?

Even if you are interested in something that doesn’t interest most people, don’t be afraid or hide it.

It’s fine to be different. It’s good to be an individual. It’s great to find out, and be, who we really are, and express how we feel… (You may cop some flack for sticking out at first. Eventually it will all make sense though, so stand by.)

Turn off the mainstream radio, TV and put away the glossy magazines. Instead, feed your core passions with better knowledge, and action. How would we develop?

Be a character not a type.

(Note to self)

See your concern in others, try not to be too concerned with how others see you.

Relax. Don’t worry about looking silly or what others think about you. No one is perfect, everybody makes mistakes. Try to laugh at your mistakes (try to laugh at yourself).

Allow for imperfections – can these be our quirks? And maybe as we grow to allow these in ourselves, we can learn to allow them in others, too.

All flawed, together.

As has already been mentioned, the way we eat is as important as what we eat.

I know that if i’m not eating ‘consciously’, I quite often eat so quickly that I don’t really get to chew, let alone enjoy (or understand), my food properly.

Some thoughts (and notes to self):

1) Drink a glass of water before your meal. You can use mealtimes as a reference point to keep your H2O intake up. This will also help fill you up a little so you don’t over-eat

2) Eat slowly. Try not to rush your food - enjoy each flavour and combination of flavours you get from each chew. Putting our knife and fork down between mouthfuls can help with this. Studies have shown that people who eat slower consume fewer calories as they register when they are full more accurately than people who eat quicker. This is also better for digestion. Rebel against fast food!

3) Go for smaller portions (use smaller plates). When presented with a large portion we often feel obliged to finish it. Try using smalling plates to serve meals on. It’s always best to leave a bit of room at the end of the meal – to stop when we are satisfied, rather than full.

4) Only eat when you’re hungry. Don’t feel you have to eat supper at 7pm even though you had a large, late lunch. Work on knowing when you are hungry, and when you are not.

Every person has the blues from time to time. It is possible to adjust our diet to help stabilize our mood, and important to eat meals at regular intervals to keep our serotonin levels in check (a chemical in the brain that has a calming effect). High-quality nutrition is the best defense for fighting depression.

Here are some good food ideas to help you fight the blues:

1) Omega 3 (Oily fish such as salmon, mackerel and herring; walnuts and flax seeds). A Harvard psychiatrist found that fish oil capsules helped people with manic depression, he suggested the omega 3 fatty acid in fish oil may slow down neurons in your brain, much like the drug lithium.

2) Dark green vegetables such as spinach, asparagus, avocados and peas are high in folate, a substance that has a key role in the production of serotonin. Eat fresh vegetables, because canned versions usually have lower nutritional value.

3) To get more iron in your diet, try meat for starters. The darker the cut, the more iron it has. If you’re a vegetarian, stick with legumes, fortified cereals, quinoa, kale and other green leafy vegetables. It is a good idea to top these foods with a rich source of vitamin C, like lemon juice. The vitamin C will help your body absorb the iron.

4) Depression can also signal a deficiency in thiamin, also known as vitamin B1. Stick with whole-wheat breads, meats, black beans, and watermelon to punch up your thiamin levels. These foods might help you feel more clearheaded and energetic.

5) Chicken, turkey and liver are rich in vitamin B6, which also has an important role in serotonin production.

6) Oregano is a natural anti-depressant and good for the entire body.

7) Sunflower seeds are good for a snack or over salads. The sun’s photons are apparently stored in the DNA of the seeds which, in turn, resonate to the human cells and are great for our brain.

Have a banana – it contains serotonin and norepinephrine, works wonders.

9) Try this blues-busting smoothie: Carrot, spinach, watercress & flax seed

10) Pound some fresh ginger in a mortar, add ground black seeds, and eat - it will help you feel more relaxed and happier.

If you’ve been dealing with the symptoms of depression for some time, you need to contact your doctor. But it’s good to recognise that our diet effects how we feel, and look at this as prevention as much as cure.