Staying Healthy During Weather Changes
The weather changes
but you don't
have to.
-Lona
Weather Changes and Depression
Seasonal Affective Disorder (SAD) is a type of depression that's related to the changes in the season. Symptoms may appear during fall or early winter and don't disappear until the sun starts shining. This used to be called 'cabin fever' or 'winter blues.' Here are options you can try if you start feeling lethargic due to weather changes.
Light therapy boxes can offer an effective treatment. This article by the Mayo clinic has been written so that you understand what to look for when you buy one of these devices. Just because a device is called a SAD Light doesn't necessarily mean that it is. These devices stimulate sunlight and help people who suffer find relief. They are reasonably priced and have been proven effective.
Omega 3s help mood disorders and are known to combat depression. Harvard Medical recommends Omega 3s and is currently doing research with Omega 3s combined with Vitamin D. These researchers believe supplementation is a key in mood disorders and we agree.
Alcohol is a natural depressant, so back away from the Hot Toddies and daily glass of wine. The holiday's are upon up and party season has begun. Keep hydrated. Every cell, tissue, and organ in your body needs water to work properly.
Diet plays a huge role in our mental well being. Stay away from junk food and foods high in sugar. They can give you a sugar crash after eating them, which can make you feel worse. Diet is a tool that will help you maintain mental health. This article discusses Sugar's role in the immune system. Does Sugar Weaken Your Immune System?
Dietary guidelines include healthy grains, no dairy, less sugar, more healthy fats, medium amounts of protein, and most importantly, lots of vegetables. This reading material explains how Women Treated Their Anxiety and Depression with Food.
Dr. Mercola reminds us: Stop Drinking Dietary Sodas in his article How Dietary Intervention Lifts Depression. He discusses the sugar trap and reminds individuals we can control what we ingest. We are often mislead by fruit juices. This article discusses the hidden sugars in fruit juices and the long term health ramifications.
Keep your exercise routine. Exercise releases endorphins and serotonin that improves mood. This article explains How to Workout Outside in Cold Weather. Many times we stop our exercise programs like walking and running when the weather gets chilly. Options include indoor mall walking, exercise machines, and joining a gym.
When you don't want to go anywhere, be sure to stick with the routines you have in place. Eat at regular meal times, get up at the same time every day, and go to sleep on a schedule. Routines give you a sense of stability and help you feel in control.
Don't wait to be 'in the mood.' When you experience depression, you won't feel motivated. Stick with your routine, do things that brought you joy in the past, and keep up with you supplementation. Seek professional help when you no longer feel able to find solutions.
Texas Biological Medicine is here to help you and your family stay healthy. Call our office at 972-233-8339 to schedule your appointment to improve overall health.
Gratitude Practices That Work
Let's talk about the science behind gratitude. Why do scientists say gratitude experiences boost happiness and alleviate depression? They believe these type of techniques shift our thinking from negative outcomes to positive ones, eliciting a surge of feel good hormones like dopamine, serotonin and oxytocin. They also helps us build enduring personal connections.
You may gain insight and as you reflect on positive moments, you can help combat depression. When you have a gratitude practice you make the positive experiences part of the your life.
Here are a few ideas to get you started:
Three good things - Write down three things that had gone well for you this week and an explanation why those things happened. The explanation helps you identify the positive emotion in each situation.
Three funny things - Write down three funny things you experienced or did this week - and an explanation why those things happened. Laughter is considered medicine.
Count kindness - Count and report the acts of kindness you offer to others each day. You can also count the kindness you received during the day. Intentional focus keeps your brain looking for the good things happening in your life.
Write about a moment in your life this week when a negative event led to unforeseen positive consequences. There is a silver lining. Focus on the positive in the situation.
Give thanks out loud. Verbalize how you feel when someone opens the door for you or helps you carry something heavy. When you say it out loud, you engage the parasympathetic nervous system which increases serotonin.
When you begin to appreciate what you have its easier not to worry about what you don't have. Write about who or what you appreciate in your life. It could me something as simple as your electronic tool that allows you to turn on your inside lights when you come home in the evening.
Create a gratitude jar or a funny incident Jar. Life is short. To keep a record of any other moment you would like to remember, Jot notes as you go about your year, the events you attended, special moments with loved ones, We don't remember what we did six weeks ago, how the dog ate the popsicles during summer vacation, or the sale where you got exactly what you wanted at bargain basement prices. This is a way to capture special moments. When you open your notes on New Years Eve you relive the year and become excited about starting another one.
Choose something, anything, that works for you. Start small, write it down, and make it part of a regular practice. The more grateful you are, the more present you become.
Here are more scientific benefits you will receive when you practice gratitude.
Education is Our Goal
Here are some of the trending articles that can help you make decisions about your health.
Dr. Bergman blows the whistle on the Flu Shot in this YouTube video.
Here are ten things nurses wouldn't have in their medicine cabinet and neither should you.
What to eat to Live To Be 100 gives you lots of practical advice.
The surprising truth about Bone Broth. The article even has a vegetarian and vegan way to make the broth. Leaky gut has been shown to cause depressive symptoms and this broth will help with that condition.
Fruit juice drinks can also cause problems. Here is the newest information.
Refills & Supplementation
We know your time is valuable. This is a reminder that you can now order quality supplements, delivered to your door with no shipping cost when your purchase is over $50.00.
To sign up go HERE. This website will request your First Name, Last Name and Email address. Once you receive your login, you can order those items you use on a regular basis.
Remember, we are here for you. Please don't self diagnose. You can call us any time at 972-233-8339 and we will give you an appointment or answer your questions over the phone.
Seasonal Foods
Time for some steamed vegetables...
Beans
Cauliflower
Celery
Chard
Chicory
Endive
Jerusalem artichokes
Leek
Lettuce
Mushrooms
Onion
Pea
Potato
Pumpkin
Radish
Radicchio
Savoy cabbage
Spinach
Turnip
White cabbage
November Seasonal Fruits
These fruits are pear-fect...
Apples
Banana
Fig
Grapes
Pear
Persimmon
Pomegranate
Prickly Pear
Winter berry
November Seasonal Fish
Mull it over while you decide what you want to eat...
Anchovy
Cod
Grey mullet
Red mullet
Sardine
Sea Bream
Snapper
Sole.
This list is not bad, cod do better.
This Office Reads
Lona recommends:
ANYWAY YOU CAN by Dr. Annette Bosworth, MD. Dr Bosworth Shares Her Mom's Cancer Journey: A Beginner's Guide to Ketones For Life. Dr Bosworth shares the story of what happened when her 71 year old mother was dying of cancer. The doctor inspires patients to become stewards of their own health. When patients ask her how to turn around their chronic health problems she answers "Fight it ANYWAY YOU CAN."
Tricia recommends:
Diabetes Epidemic and You by Joseph R. Craft. Diabetes is a silent disorder. Millions of all ages world wide with normal fasting blood sugars have diabetes and do not know it. This book will help you find out if you are one of them.
Ramona recommends:
Eat Your Way to Live and Health: Unlock the Power of the Holy Communion by Joseph Prince. Through engaging Bible-based teaching, Pastor Joseph Prince unpacks a revelation of the Communion that has never been more relevant than right now. Along with showing you why the holy Communion is God’s ordained way to release life, health, and healing to us.
If money really did grow on trees, Autumn would be the best season ever.
A Recipe to Remember
Pecans are in season so I walnut disappoint you. Pecans are a great source of protein, fiber, and antioxidants. Please do not eat these recipes if you have a nut allergy.
Here is a healthy pecan pie without corn syrup.
We've added some pecan recipes which include salads, main dishes, and desserts.
Thanksgiving Recipes
Spiced Pumpkin Hummas Dip (gluten free)
This vegan spinach artichoke dip is gluten-free, dairy-free, and vegetarian.
Twenty Healthy Thanksgiving Recipes
Sixteen Healthy Thanksgiving side dishes to round out any meal.
Paprika -- A Fall Herb
Paprika has been touted as a healing herb. It promotes eye-sight, helps regulate blood sugar and has other Science Backed Benefits. Here are some Paprika Recipes. You might find one that will help you learn how to enjoy this herb.
Gratitude Meals
What’s a gratitude dinner? It’s a meal you share with others -- friends, family, the people who just moved in next door. The meal can be anything from Cauliflower Pizza to Fish Tacos.
During the meal you have a list of questions so that you can express gratitude for the life you live. Here are some questions to get you and your guests started:
What is the one thing that has changed in the last year that you are grateful for?
How have I been fortunate?
Who is there for you and how do you feel about them?
What made you laugh or smile today?
What's your health like today, and what is one good thing about that?
"I am grateful for each and every one of my clients, the people who read this blog, and those of you I have yet to meet. May we journey together through life. I love your willingness to look for solutions to strengthen your health. The endurance and dedication you show me makes my life worth living. Thank you."
Lona Smith
