Natural Ways That Help Lower High Blood Pressure



What is blood pressure? It is the force that causes the blood to pump from the heart to the arteries. The normal reading of blood pressure is typically less than 120/80mmHg. When this goes higher than normal, it means that the blood is moving through the arteries more quickly and forcefully, putting more pressure to the soft tissues and eventually destroying the blood vessels. One then is diagnosed with hypertension.

Hypertension is usually called a silent killer, as it doesn’t present with symptoms at the onset, not until there is already substantial damage to the heart. Most people are not aware that they do have hypertension because the symptoms are not visible.

To prevent this condition from silently and slowly killing us, try to do these following tips.

  1. Get Physical. Moving is one of the essential things to do to avoid several conditions. Aside from effectively lowering blood pressure, exercise improves strength, balance, and mood. It also reduces heart disease and diabetes risk. Visit the gym and ask for an exercise plan for your training coach. If you’re up for it, you can take your physical activities outside. Go hiking, biking, or mountain climbing.



  1. Reduce Your Salt Intake. Salt can cause water retention in the body, which may lead to increased blood pressure. The AHA suggests that we must limit our salt intake between 1500 and 2300 milligrams daily, which is equal to half a teaspoon of salt. To avoid too much salt, you can avoid adding it on your food but use herbs and spices instead to cover for the blandness. You should also restrict yourself from eating a lot of processed foods, as these are loaded with too much sodium.


  1. Base Your Diet On The DASH. The Dietary Approaches To Stop Hypertension consists of eating lean meats, low-fat dairy, fish, chicken, vegetables, fruits, and whole grains. It also includes avoiding foods like whole dairy products, fatty meats, processed foods, and other foods that are highly saturated in fat.


  1. Stop Smoking. There is never anything good that you get out of smoking. In fact, the older you get, the higher your risk of suffering from hypertension, emphysema, and congestive obstructive pulmonary diseases. Second-hand smoking has even far worse side effects than the smokers themselves. Lung cancer is the most life-threatening disease that people get from passive smoke.


  1. Lose Weight. Blood pressure and body weight are directly proportional, meaning that as you gain excess weight, your blood pressure rises. That is why it is vital to keep your weight at bay. Even losing as little as ten pounds can tremendously help lower one’s blood pressure. The size of your waistline and your belly is also crucial in controlling your blood pressure. The bigger the fat encircling your waist (visceral fat), the higher the risk for hypertension. Also, it is ideal for a woman’s waistline to be less than 35 and men’s to be less than 40.



  1. Avoid Stress. These days, life is quicker than usual with businesses booming, and millennials are catching up with the many struggles to success. It can be difficult to make time to relax and rejuvenate. However, you must avoid stressing yourself too much, as this may cause you to feel anxious, depressed, and exhausted. All of these lead to mental and physical problems, including high blood pressure. Find time in your hectic schedule to slow down and rest your body and mind. You can take a 30-minute break from work and take a nap, or an hour after work to go to the spa and have a massage. Try other practices that you can do at home, like yoga and meditation.


If left untreated for some time, the risk of high blood pressure leading to more serious conditions such as heart attack, stroke, and kidney failure would be close to reality. Once you are aware that you are hypertensive, do have regular visits with your physician and try to follow all the tips mentioned above. It may be a cliché, but indeed, health is wealth.




Aging Gracefully Through Proper Vitamin Intake



I’ve often asked my Granny what she does with her skin. It has remained flawless as ever. She tells me that she gets a dose of sunshine every morning, that’s one. She also makes sure that she eats moderately, without too much oil in her food. But she says that when she reached the age of 50 and above, she would never miss taking her vitamins. Vitamins have so much that they can share for the body, especially those that provide a major supplement for the brain and the heart.

Below is a list of vitamins that older adults need to take to prepare them for enjoyable and meaningful aging.

Calcium. You lose more calcium as you grow older. There is a possibility of bone breakage, particularly to women when they reach their menopause. Calcium aids in strengthening your nerves, muscles, blood vessels, and cells. Women who are older than 70 must get about 20% more calcium than those below 50. Make yogurt, milk, and cheese your favorite sources of calcium.

Vitamin D. To be able to absorb calcium in your body, you must take it together with some vitamin D. A great source is sunlight, although it will be more difficult to get it from the sun as you age. You can get alternative sources of fatty fish such as salmon.



Vitamin B6. This vitamin is one of the main building blocks for a baby’s brain growth, which is why you need it more as you grow up. Some studies have shown vitamin B6 blood levels in older adults and sharp memory, although it hasn’t been proven to improve or alleviate mental abilities in cases like dementia. Liver, fatty fish, and chickpeas are easy and cheap sources of vitamin D.

Vitamin B12. This vitamin is specifically vital for building nerve and blood cells. You get vitamin B12 by consuming fish, eggs, dairy, and meat. Most people get sufficient vitamin B12, but sadly, the values might change as you age. This may lead to atrophic gastritis, which makes it difficult for your body to absorb vitamin B12 from food that you eat. Perhaps you can consume more cereal in the morning. Alternatively, there are pills or injectable B12 shots available in the market.

Magnesium. A building block for creating bone and protein, magnesium can be acquired by eating nuts, leafy greens, and seeds. It also helps lower or maintains your blood sugar levels. However, as most people grow old, they eat less of these sources, so some of those who significantly lack magnesium in their system need to take medications that inhibit the body from absorbing the vitamin.

Omega-3. They aren’t called essential fatty acids for nothing. Omega-3 is not created in the body, and its importance for the brain, eyes, and sperm cells are paramount. Thus, one must consume fatty fish, canola oil, chia and flaxseeds, and walnuts to get a dose of this vitamin. It can also protect you from Alzheimer’s, dementia, arthritis, macular degeneration, and other age-related conditions.

Zinc. Majority of the older adults in America take this vitamin for granted because not much is said about it. Zinc is a line of defense against inflammation and infection, and it helps protect one’s vision as well. The best source by far of this vitamin is oysters, but you can also get it from crab and beef.



Fiber. By now, almost everyone knows that fiber is good for us. But perhaps only a few know that it becomes more vital as we age. Fiber helps protect the old from stroke, diabetes, indigestion, and hypercholesterolemia. Seniors are required to consume 6 to 10 servings of whole grains or approximately ten servings of vegetables.


Whether you want minerals, vitamins, or fiber, it is always best to get them from the food that we eat instead of just supplements or pills. It can be challenging for most Americans, as they sometimes can’t do a balanced diet. If you need help, consult a dietician or your primary physician.




Age Is But A Number – And A Feeling



Through several studies through the years, the saying ‘you’re only as old as you feel’ has proven to be true. Researchers discovered that older adults who had a positive outlook and were full of hope in life had more than 40% likelihood of completely recovering from a moderate to severe disability compared to those who had negative thoughts about aging. The former was also found to have a slower decrease in their capacity to perform activities of daily living, like bathing and other self-care tasks. Now experts are considering that this concept may be worth looking into.

An Assessment On Aging And Recovery

A study was done on 500 individuals aged 70 and older that were regularly surveyed and interviewed about how they see themselves when they grow old. This study went on for 11 years.

Initially, not one participant was disabled, but later, everyone needed help with his or her basic daily activities like dressing, walking, and bathing. Some participants were severely disabled, while others only had mild disabilities. In the middle of their study, they were asked to answer the question, “What are the five words or phrases that enter your mind when you think about old people?” The outcome was strongest for seniors who were severely disabled, 44%, which had a higher likelihood of recovering fully from their disabilities.



There are, of course, a lot of factors that may affect the extent to which an individual heals from disability. The study showed a secure connection between older adults who had a positive outlook and perception about aging and those who were severely disabled but healed completely compared to those who were negative stereotypes.

Positive Vs. Negative Attitude On Aging

Indeed, positive perception about growing old may help seniors recover from disability and improve independent living in different ways, according to researchers. Among the most common ways is psychological. When someone’s attitude towards growing old is that his health does not depend on his age but how he manages it, the outcome is overwhelming. For instance, seniors who believed that they don’t feel old and weary might probably live a healthier lifestyle, consistent with their doctor’s visits, and take their medicines religiously.

On the other hand, those who had negative and pessimistic views about themselves growing old may have difficulty adjusting to old age, as they don’t feel that they are in control and that their health depends on what they do. Additionally, these types of seniors are also most likely to suffer from more stress, unable to overcome their problems quickly, and tend to be diagnosed with heart diseases and other chronic conditions. Researchers finally concluded that they needed to change their attitude for the better and see aging as a positive rather than a negative event that happens to everyone.




Are you among those who think that when they age, they become withered, useless, and unlovable? Stop the nonsense! You must learn to change your negativity into positivity to move forward and grow old gracefully. How do you do that? How does one achieve and maintain a positive attitude? You can begin by acknowledging the fact that nothing is permanent in this world. When we have done that, then it will be easier to find the silver lining in the experiences that you will go through. See the good in every situation instead of focusing on the bad. Enjoy your journey to getting older!



Therapist-Approved Tips In Building A Better Mental Health


Your mental health may affect your overall health more than you may know. Whenever you feel stressed or sad or experience an intense emotion, your body suffers too. How you interact with another person may be affected as well. Although everyone experiences different kinds of mental illnesses, these therapist-approved tips can give you a good head start.

Taking good care of both your physical body and your mental health is necessary. Keep in mind that there are many other ways you can improve your mental health. However, it is always advisable to seek clinical help.

Ways To Improve Your Mental Health And Increase Happiness

  1. Exercise.

Exercise is not just about gaining muscle size or working out to get a particular body shape. It has a lot of advantages, such as improving your physical health and physique. But some people do not know exercising can also have a profoundly positive effect on your mental health and well-being.

Harvard’s School of Public Health has recently conducted a study that proved a 15-minute run or an hour-long walk a day reduces the risk of depression by 26%. The same research also showed that having a regular exercise schedule prevents a person from relapsing.

  1. Write down your thoughts.

Finding a healthy way to express yourself is one way to deal with overwhelming negative emotion. Letting your feelings out is suitable for a reason: it helps you release your frustrations. According to David Klow, a licensed marriage and family therapist, it is helpful to keep a mental health journal.

Writing down your feeling, emotions, and ideas can help you keep track of the changes with your moods or behavior. Your journal should not necessarily be lengthy. You can set aside a few minutes every day. Remember: your journal is your haven, so it doesn’t need to follow a structure. It’s your secret place to discuss anything you want. Let the words flow.

  1. Hang out with your loved ones.

According to Dr. Danielle Forshee of the Society of Clinical Psychology, hugs from our family and friends, especially during stressful times, trigger our brain to release hormones called oxytocin. These attachment hormones make us feel loved, which decreases the feeling of sadness, loneliness, and stress.

By spending time with people close to you,  you give yourself a strong sense of not being alone. It is easier said than done. But whenever you feel stressed, lonely, or just tired, reach out to someone without any hesitation.

  1. Learn to say no.

Saying “yes” every time to everyone means you are a people-pleaser. If you feel pressured to agree to do things that you don’t want, then maybe it’s time for you to learn to say “no.” Agreeing to people is not a bad thing, but feeling pressure can cause a person a lot of stress and anxiety. Like what Alicia H. Clark, Psy.D. used to say, “The sensation of pressure doesn’t have to be negative—it can be a positive challenge and motivating.”

At the same time, saying “no” is also teaching yourself how or when to set boundaries. Whenever you say “yes” to another person, you are saying “no” to your wants and needs.

  1. Get proper medication if you need it.


Once you consult a medical professional, your doctor might need to put you under medication. If this happens, never be ashamed of your situation because taking the proper medication will help you improve your mental state.

According to Deborah Serani, PsyD, “The reason more don’t go for psychotherapy or medication is stigma. They worry they’ll be labeled, deemed undesirable, and other such things.” Be sure that your chosen professional is licensed to provide mental health services. Never hold back from asking lots of questions during the consultation. Keep in mind that finding the best match is critical to getting the most out of your treatment.

Signs Of Good Mental Health


The following are indications that your mind is in a good place.

  • Self-love. It is a sense of looking after yourself and your mental health. Self-love is the capacity to strengthen the belief in yourself, take control of your well-being, and achieve resiliency.
  • Tolerance. It is the capacity or ability to embrace conflicts that surround you and involve other people. At the same time, it is the ability to deal with stress and bounce back from it.
  • Peace and harmony. These come from the genuineness you feel towards yourself and with others. It is also the ability to build and maintain fulfilling relationships.
  • Liveliness. A thirst for loving life and the ability to laugh, be carefree and have fun. It’s the feeling of being more alive and more engaged in everything you do.
  • Balance. The capability of having a sense of balance when it comes to getting work done and giving yourself time to relax and play.

A licensed clinical psychologist John Mayer, Ph.D. once said, “Negative thoughts are just a part of life, but they don’t have to consume you. Instead of trying to ignore those thoughts altogether, try countering them with positive statements.” If you want to build better mental health, try these therapist-approved tips now!

Improve Your Mental Health Naturally


Whether it is anxiety, depression, or addiction, whatever you are going through, there are ways to cope with it. You can rely on clinical treatments administered by a psychologist, therapist, or counselor. You can also manage to do something yourself by changing your habits and improving your lifestyle as well. You can even maintain your diet, incorporate physical activities often, and visit places once in a while to get a new perspective. The ways to help and sustain your mental health are endless. You need to look for the ones that suit your convenience and life choices. But it is also essential to note that different methods work with different people. So as you try these methods, make sure you tailor them to whatever that works for you.

Ways To Do It

Listen To Depressing Music

Yes, it is kind of weird to engage yourself in depressing music. It is counterintuitive, and there are chances that it will make you even sadder. However, the idea behind the practice is therapeutic. That instead of bottling up and suppressing emotions, listening to depressing music helps you express them. There is a significant healing effect in it, especially if it reaches the point where it makes you want to cry. Crying itself is not what you have to take in, but rather the boost of mood after the emotional crisis.


Take A Break From Social Media

It’s easy to point a finger to social media as it continues to affect every people’s mental health. You know its primary goal is to connect people across the world. However, most of the times, it also makes you feel lonely. That’s because depression takes its toll on the platform. According to Alicia H. Clark, Psy.D., a licensed clinical psychologist, “We don’t always know causation in psychology — especially without being able to measure something for a long time — but there are a lot of correlational studies that are pointing to social media and digital phone use.” Social media somehow encourages you to engage in a kind of life that bases on outside reality. There’s this internal comparison taking place whenever you see other people’s highlight reels. Therefore, having a break from social media helps you achieve digital detoxification. Just take a day or a few hours away from it so you can start reconnecting to yourself.

Gratitude Journaling

“Instead of spiraling downward into increasing anxiety and depression, we’re able to stop that spiral and respond in a more appropriate fashion,” says Saundra Jain, MA, PsyD, LPC. Gratitude journaling is not that revolutionary. However, the process contributes to achieving improved mental health because there’s the knowing of what to do. There’s the practice of putting things in place especially when there’s integration in your life. It’s not time-consuming. You only got to write a few sentences of specific things you are grateful for. Not only it does help in fighting anxiety and depression; it also retrains your brain to focus on things that matter most. There’s this focus on the goodness and learning of how you view the world.

Re-label And Refocus

Any challenges when it comes to mental health, you often work on ways to escape the effects of the mental illness. Sometimes you go binging, eating, smoking, drinking, or anything that you temporarily need to surpass the condition. In unfortunate cases, these are typical behaviors that trigger a destructive cycle. With this, relabeling and refocusing thoughts and actions become handy. Because when it comes to mental health, the last thing you would want to do is to best deal with it naturally. Therefore you need to determine the factors that cause your mental illness. From there, label them from highest to lowest priority. Once you already set up an order, focus on resolving issues one by one.


Shifting Perspective

When you are anxious, stressed, and depressed, the focus of mental health appears inward. It traps you in a loop where you will experience hardships in healthily dealing with things. But when you shift your attention outside yourself, significant improvements happen. Whether it is doing services for others, it creates a powerful positive effect on your emotional and mental aspects. There is no need to do extravagant action because even the little thing you do for people can go a long way. It will also make you appreciate yourself as well. Audra J Lee LMFT advises, “take a mental health day, take time off from work and refuel & recharge, whatever that looks like for you personally.”

Handling things your own is difficult, but there’s no reason for you not to try. You will grow and learn as you go on with your life. Yes, there are bumps on the road. But as long as you aim for the betterment of your mental health, things will naturally go your way.

Fighting Stress And Insomnia In Bustling New York





We all have problems with sleep at some point in our lives. This is especially difficult when you live or move into a city as bustling and busy as New York. Life is much hectic, and people are more pressured to catch up with the day – no matter what jobs they do. Some of us can’t handle sleepless nights on our own, and we turn to therapists to help us thrive and survive through the day.

Below are some of the common questions that you and I frequently ask when are among those who are battling stress and insomnia in the city that never sleeps.


Question #1. I have a pretty stressful job, coupled with episodic periods of insomnia. Is there a link between these two?

Yes, there must be. Although not all sleep disorders are caused by stress, those who are under a significant amount of stress can have insomnia. For insomnia linked to stress, finding solutions to get rid of the stress usually gets rid or alleviates the sleeplessness. When you’re stressed, it’s quite hard to fall asleep and stay asleep as well. Ironically, stress can cause hyperarousal, and this further disrupts the sleep and wakefulness balance.

Question #2. Are there signs that my insomnia is due to stress?

A vital identifier that can help determine the answer to this question is knowing when insomnia started. Did it begin when you were worried over something work or family-related? Is it constant or does it come and go? Also, it would be helpful to be clear about what stress means to you. For instance, maybe you’re an anxious type of person whether you’re in a lot of stress or not. Perhaps you frequently have trouble relaxing at the end of the day. Or you feel depressed most of the time. If your ‘blues’ are constant, then you might be having a mood disorder, which is a different kind of problem in and of itself. I remember what Ben Martin, Psy.D used to say in an interview, “Get a reasonable amount of sleep (around 8 hours) nightly. If you are suffering from insomnia, seek treatment, since chronic insomnia is thought to be a risk factor for depression.”




Question #3. What can I do to get rid of my insomnia?

Whether the cause of your insomnia is situational or any other reason, it is essential that you find a way to alleviate or get rid of it. One of the healthy ways to do that is through a behavioral program that guides one to achieve moments of relaxation. You can do this by following some natural methods.

  • First, set a bedtime and wake-up time for yourself, depending on the hours of sleep that you are recently getting. If you’re for only four hours every night, then set the time for four hours. Eventually, you can increase this number incrementally, for instance, by 20 minutes every night. The concept is to include the nighttime awakenings and slowly increase the number of hours that you sleep during the night.
  • Find a routine or a habit that could wind you down at the end of your day. An insomniac will need to tire himself down and slow his brain activity so that sleep can take over. Perhaps you can start winding down 3 hours before your bedtime schedule. Do this by stopping all work, not accepting phone calls at the set time, and relaxing with a good book while lying in bed. You can watch television as well, but after an hour, listening to music would be more preferable. “Deep breathing encourages our body’s relaxation response. Other calming and stress-reducing activities include progressive muscle relaxation, guided imagery, Tai chi and yoga,” Marla W. Deibler, PsyD also notes.
  • Fix your bedroom in such a way that you feel comfortable, relaxed, and peaceful. People who have insomnia often feel tense and anxious because they know that they’ll be sleepless throughout the night. Try pastels for your sheets and pillowcases to relax the eyes, and set a few scented candles on the bedside table to lighten the mood. Keep in mind that your bedroom is a place of solace and relaxation. Leave the unpleasantness outside and bring the good vibes in.

Question #4. What is the most vital thing I should know about insomnia?

“Patients who experience continued insomnia are less likely to respond to medication and psychotherapy treatment than those without sleep problems.” Staci Lee Schnell, MS, CS, LMFT  said. Many people who have insomnia say that they know they have it, but they just can’t do anything about it. However, insomnia can have a tremendously negative impact on someone’s life – his family, work, and his relationships – and it must be attended to. If you have insomnia, or you know someone who does, the initial step to curing or alleviating it is through appropriate diagnosis. Once it is confirmed, you can start doing something about it on your own, like finding natural ways to cure it.




If for some reason, you can’t deal with it on your own, you can always ask help from sleep professionals who are trained to assist you in your journey towards getting rid of your sleeplessness – in New York or anywhere else in the world you may be.







How Going Back To The Family Home Helped Me Overcome Depression

Looking back to my college days, living a few hours away from my immediate family was not easy, even though I was staying at my aunt’s house at the time. The people there were nice to me, but I did not feel quite close to them. I would mostly stay in my room, either studying or talking to my then secret boyfriend.

Before the last semester started in the university, though, my life began to fall apart. My relationship ended up not working out, and I could not tell another soul about it. I realized while doing my thesis as well that it was not the path I wanted to take, but it felt like I would disappoint my parents if I told them that. So, I had to stay quiet and act as if nothing’s wrong.




According to Dr. Mitch Keil, clinical psychologist, “Mental health is complex, and it would be a lot easier if we were like cars.” The problem was, the more I thought of my situation, the lesser times I left my bedroom. Sometimes I would remain awake for several nights; other times, I would sleep for 14 hours straight. It became common for me back then not to eat for a few days too because I was always exhausted and my body was in pain. I also stopped going to the university, giving random excuses whenever my friends or professors asked for my whereabouts. The decision to open up to my younger sister about my situation only came when I started having suicidal thoughts, which scared me so much.

Upon consulting a psychiatrist and receiving the diagnosis that I indeed acquired a severe form of depression, I felt the need to return to my family home. It happened to be the best resolution because going back to my roots allowed me to:


Face My Fears

My biggest worry before even stepping into the house was, “How could I inform my parents that I quit school due to depression?” While some moms and dads might understand readily, my folks were a bit the old-school type. They did not believe that mental disorders exist; they assumed that anyone who’d come out with it might merely be saying it to gain attention. Of course, despite knowing that, I had no choice but to tell them the doctor’s diagnosis.




To my surprise, however, my parents did not scold or disown me for being depressed. Mom was the one who wanted to know all the why’s and how’s. As for my dad, the sole thing he said before hugging me was, “I don’t want to visit any daughter of mine in a mental hospital, so you should do what makes you happy.” That comment, to be honest, reassured me that I could get through my situation with my senses intact.


Have A Strong Support System

Perhaps because I was great at acting chill before I went back home, even my aunt and other housemates had no clue about my depression while I was there. They only found out after I moved in with my parents again, and they were sorry for not noticing that I did not leave their place for two months at all.




If I’m honest, though, I have no hard feelings towards them. It was not anyone’s fault; I hid my symptoms as best as I could because I did not want anyone to think that I was a failure. Nevertheless, when the news broke out within the entire family, I received a lot of calls from cousins, aunts, and uncles who all told me that they would always be there for me. It showed me that dealing with the depression won’t be as hard as I imagined because I had – and still have – a strong support system that I could count on anytime. “By building a list of people that you trust, with whom you can talk to in times of need, you allow yourself a strong sense of not being alone.” David Klow, licensed marriage and family therapist says.


Final Thoughts

Fast forward to five years since the day that I talked about my condition – is the depression gone already? There is genuinely no scientific method that can say I am entirely free from the disorder. Still, I have not felt any inclination to do something morbid to myself or stay cooped up in my room in a long while now. I am happy most of the time; I get to write this blog and other similar stuff, which is what I have always wanted to do. My parents may dream of hanging my college diploma on the wall of the house someday, but they both agree that the decision to go back to university is up to me this time.




“Depression is different from passing sadness or temporary frustration with life’s issues. There are number of common signs for depression and they tend to be persistent.” Kurt Smith, Psy.D., LMFT, LPCC, AFC said. And so far, life has been so good to me. I have a family that cares for my welfare regardless of my flaws. There’s no need to face my issues alone because they volunteer to help no matter what it may be.

Nonetheless, if you have depression and you don’t know how to deal with it, just be with your loved ones too. Though they may not have an idea of how to help you immediately, the mere fact that they want to support you may soothe your hopeless self.  Give it a try to get rid of your troubles soon. Good luck!

How To Make Your Diet Beneficial For Your Mental Health

From time to time, you may get reminded by folks around you to watch what you eat. “Trust me, you don’t want to be a candidate for the Biggest Loser,” some might say. Others reason out that “gaining weight allows fats to hide your best features.”

Only the physical changes are what these concerned individuals talk about, however. That is extremely unhelpful and may force others like you to go against the mold that people seem to try to put you in. Instead of feeling encouraged to go on a diet, therefore, it may drive you to show them that your attractiveness won’t diminish even when you’re overweight.


Now, will your perspective differ once you realize that your mental health gets affected by the kinds of foods you consume? You read that correctly – what you eat can be a factor when it comes to how your brain will function. If you always devour stuff with low nutritional value, chances are, you turn up with health problems that may depress you or cause you to lose confidence. According to Shannon Kolakowski, PsyD. “Depression symptoms come out through excessively drinking alcohol, seeking out an affair outside of the relationship, becoming aggressive, or withdrawing from those you love. Similarly, physical symptoms like backaches or low sexual desire are less recognized as depression because they’re externalized.”

Assuming you don’t want your mental state to suffer due to your food choices, these are the things you should do:

1. Mix Up Your Selection

One of the issues that folks have about healthy eating is that they feel like it will only work once they get the same meals every day. Remember “Depression rates are higher among those with a Vitamin D deficiency. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D.” Staci Lee Schnell, MS, CS, LMFT once said. For instance, green smoothie in the morning, baked cauliflower in the afternoon, and grilled salmon during supper. The truth, though, is that you can find other healthy dishes to mix up with the usual stuff. That may keep you from getting fed up with the diet and ordering an all-meat pizza, double cheeseburger, and milkshake for yourself.


2. Try Different Recipes

Considering you are not a master chef and you still are feeling your way around the kitchen, it is advisable to look for various recipes for a single dish. The reason is that it is not often easy to tell whether the first set of instructions has the best ingredients. If they are not too expensive, they are available all the time at the local market.

By getting ahold of more than one recipe, you can ensure that the food you’ll make is the healthiest version of all. Hence, whether it’s lasagna or a rice meal, you won’t feel guilty about finishing the plate.

3. Downsize The Portions

Say, you cooked half a pound of spaghetti. On a regular basis, you may have the appetite to eat half of that in one sitting. However, for the benefit of your mental health – and your wallet – you should cut the entire dish in quarters so that you have food for four mealtimes.

This technique is undeniably smart, in the sense that you will eat but never feel full. It will stop you then from skipping breakfast, lunch, or dinner, which are vital to keeping your brain healthy.


Final Thoughts

“Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds),” says ADAA member Stephanie Kriesberg, PsyD. Changing your diet for the better does not merely have a positive effect on your body. Your mind will stay in a better – saner – place too since you are getting all the nutrients that your system needs at last.

Try not to put this task off any longer. Good luck!

5 Benefits Of Traveling Your Way To Overcome Grief



For a lot of people, traveling is simply leisure. It gives us that well-deserved break as we take our time off from work or school. For some, it is a chance to get those picture-perfect shots that would feed their social media accounts. For others, it is an opportunity to spend quality time with their loved ones. While we may have various reasons for wanting to travel, have you considered it as a way towards healing?  Apparently, there is a lot more about travel than just Instagram-worthy pictures.


Here are five ways through which traveling helps us overcome grief:




Healthy Disruption

After experiencing a loss, it becomes challenging to go back to our normal daily routine. It becomes inevitably dragging and exhausting when we have to answer the daily demands of work or school without adequately processing the pains we have experienced. Traveling disrupts our normal routine but in a healthy and helpful way. We get to break free from our regular schedules and spend as much time as we need to move forward.

“Therapy is often necessary to help those left behind understand why their loved one took this action. It can be difficult to resolve feelings of grief and anger without professional help.” – Dr. Chantal Gagnon PhD LMHC


Fresh Perspective

“Whether you suffer from seasonal affective disorder or not, the evidence is strong that getting outside just for a little bit can be very helpful.” That is according to Andrea Bonior, PhD, clinical psychologist. While we spend our time out there traveling, we gain a brand new perspective about life in general. It is when we literally stop and smell the flowers in the field, listen to the chirping of the birds outside, and marvel at the effortless beauty of the sunset. Traveling magnifies our line of sight and points us to the bigger world, the bigger picture beyond our problems and disappointments. It teaches us to new ways to perceive life.depressioxcvbsfgdfgfdg


Renewed Hope

The thing about grief is that it deceives us into thinking that this is the end. We are made to believe that there is nothing we can do to turn things around. While traveling does not necessarily change our external situation spot on, it does change what happens within us.


As we get to see how people’s lives continue and how the world, in general, moves on, we learn that our life hasn’t stopped at a period yet. Instead, we only pause at the semi-colon. We have a whole new sentence to create. Like what David Klow, licensed marriage and family therapist used to say, “By building a list of people that you trust, with whom you can talk to in times of need, you allow yourself a strong sense of not being alone.”


Sense Of Self

Maybe our recent circumstances have held us captive in attending to other people’s needs. Perhaps at some point, we have forgotten of ourselves and have overlooked how we, on our own, have coped with the difficulties that have hit us hard.


Traveling alone reminds us of our own need for self-love. It brings us into solitude and tranquility which empowers us to appreciate that while things do not seem easy; we have nevertheless gone a long way already. It’s time to thank ourselves for being strong enough to do that.




New Start

The goal of traveling is that as it pulls us out of our current situation, it helps us process our internal issues and teaches us how to go about life after that. We gather enough courage to get back at life stronger than ever. It is the part when the best about traveling is unleashed. Finally, we can begin again. We now dare to say that a painful chapter in our life has closed and it is time to write a brand new one.


Traveling is beautiful because it takes you to places you haven’t seen before and it pushes you to do several things you never thought you would do if you only stayed in your comfort zone. But more than just bringing us closer to the bigger world outside of us, traveling does a more excellent job connecting us to our world within.


Exploring places helps us build better, stronger, and bolder versions of ourselves – no matter who we want to be. Finally, it makes us realize that in the midst of our greatest fears and inhibitions and regardless of our grief and loss, we are just as beautiful and worthy.