Walking and Depression
Depression is a problem that is increasingly affecting our society today. Traditionally people resorted to psychotherapy and antidepressants as part of the treatment to cure depression. Today, people are increasingly turning to natural alternative therapies such as walking to cure and treat depression.
Walking is a great exercise that brings with it a number of health benefits. Among other things, it strengthens and tones your body, helps reduce body fat, prevents heart diseases, prevents osteoporosis, and helps improve your moods. Walking is not only safe, but is also a simple exercise and one is not restricted by any kind of weather if he or she wants to walk. Walking is beneficial not only for your physical health but for your mental well-being as well. Taking a walk outdoors and enjoying the fresh air and sunshine helps you relax and eases any symptoms of depression. In fact, there is a direct correlation between walking and depression.
So how long do we need to walk to alleviate depression? You will be surprised, but walking for just half an hour per day can help you get rid of a depressed mood. So put on those walking shoes and walk for about 30 minutes at least five times a week and see your blues go away.
When you walk or exercise, your brain produces excess of serotonin, which is a chemical that helps you feel good. It is, in fact, known as the good mood chemical. Depression, for years, was believed to have been caused due to some chemical imbalances in the individual’s brain. Antidepressants were recommended by health professionals most of the time to bring back the balance. Natural alternative therapies or treatments, of late, have been gaining popularity to bring back a balance in the brain chemistry.
Walking also reduces certain chemicals of the immune system that could worsen your depression. It also increases the temperature of your body which might have a calming effect on your body. Walking increases your chances of socializing with people and just exchanging a couple of friendly words with people you meet on your daily walk can help lighten your mood.
A number of studies have shown that walking works as well as an antidepressant to cure depression. This works well particularly for people who find the side effects of antidepressants unpleasant. In some cases it has been found that walking on the treadmill for about 30 minutes for only ten days improves depression. On the other hand it takes two to three weeks before antidepressants begin to improve moods.
How to Get Relief from Stress
Ill effects of stress: Our daily lifestyles usually entail some amount of stress and tension. While some level of stress can be managed, too much stress could lead to various health problems. Many people look for options on how to get rid of stress because of the effects it has on the health of the individual. Stress has been known to cause high blood pressure and also various heart diseases. Some digestive problems such as indigestion or ulcers in the digestive tract have been linked to high stress levels; since stress can affect the secretion of the digestive juices. Too much stress also causes depression and other respiratory problems such as asthma, and even some allergies which are psycho-somatic.
Lowering stress: It is essential to get relief from stress before it plays havoc with your general health. You can do it on your own or enlist the help of family and friends.
Here are some tips on how to get relief from tension:
Physical exercise is one of the best ways of managing and relieving stress. When you do some physical exercises, the body releases a chemical substance called endorphins, which uplifts our moods and makes us feel good. Exercise also helps to get our heart pumping faster and increases our intake of oxygen. More oxygen reaches all our organs and muscles, resulting in higher energy levels, which again is a mood enhancer. Even exercising for 15 minutes every day could help to relieve stress.
Pick any exercise you like. Walking is easy and its rhythmic style has a calming effect, especially if walking is done in quiet nature trails or forests or some open outdoors. Aerobics is another good exercise, and so is swimming. Yoga is especially beneficial because the postures of yoga are scientifically designed to relieve tension and bring about a feeling of physical, mental and emotional well being. Yoga poses also stretch the muscles and calm the mind.
If you are not fond of exercise, you may also pick some sports like tennis, or an activity like dancing. Interacting with other people is a wonderful stress buster.
There are other ways too to get relief from stress. You may try aromatherapy. Take a relaxing bath. Pour in a handful of bath salts and add a few drops of aroma oils. Play your favorite music as you soak in the warm water. This will make you feel calm and very much at peace. Lighting a few aroma candles around the house and playing some soft soothing music is also a good way to calm your mind and de-stress. A massage would also help to relieve tension from your muscles.
Foods like chocolate, wine, tea, cheese, and ice cream are also known to be comfort foods. Indulge yourself occasionally with these treats.
Fish Oil for Depression
The term depression is used loosely by people around the world. In common conversation one might mention depression as an altered state of mood that is caused by some sort of event that has saddened an individual such as a death in the family or some sort of failure encountered in life. In medical terms, depression is used for a condition known as a major depressive disorder which causes extreme phases of low mood which cannot be corrected through conventional methods of ‘cheering up’. A person suffering from clinical depression is likely to be in a ‘down’ phase for an extended period of time without any sign that the mood is likely to improve. Such depressed people often harm themselves or are involved in suicide attempts because of the extreme depression that they are suffering from. A clinically depressed person is usually unable to see the bright side of things and tends to focus on the aspects that sadden him or her. Normal forms of pleasure that include the company of others are usually avoided by depressed people. Finally, depressed people are likely to lack self esteem and usually feel disappointed in themselves.
Recent research has suggested that there may be a natural option for people who are undergoing depression. While most medication may not cure the condition, the extreme low moods could be avoided through medication. Fish oil and particularly omega 3 acids have been recommended for depression. Fish oil is a naturally occurring substance that should have no side effects associated with it. This makes it a terrific substitute for normal medication. However, one should always consult a doctor before electing for fish oil pills depression treatment. The research has focused on the lack of omega 3 fatty acids in patients with depression. This is the chemical or biological angle of depression. There are psychological issues as well that are responsible for depression, but there are usually coupled with physical issues.
The fish oil dosage for depression usually depends on the quantity or percentage of that fish oil that is made up by omega 3 fatty acids. Some people suggest that fish oil goes even further and can be used for depression related anxiety. Fish oil for anxiety will be used in the same way as fish oil for depression. For dosage details it is best to speak with a professional doctor. In all likelihood, the dosage will be adjusted through the course of the treatment in order to get the exact balance that suits a patient.
Narcolepsy
What is Narcolepsy?
Narcolepsy is a chronic neurological sleep disorder. A person suffering from narcolepsy experiences disturbed night-time sleep and an abnormal daytime sleep pattern. Narcolepsy is caused by a number of genetic abnormalities that affect specific biologic factors in the brain. Narcolepsy usually begins in teenagers or young adults and affects both sexes equally. It does not cause any long-term physical health problems, but it can affect a person’s personal and professional life significantly
Signs and Symptoms of Narcolepsy
• Excessive daytime sleepiness, even after adequate night-time sleep: This is the main symptom and is present in 100% of narcoleptic patients. Patients may fall asleep while watching TV, reading a book, driving or while in a conversation.
• Cataplexy: A condition triggered by sudden emotional reactions featuring loss of muscle function, ranging from slight weakness to complete body collapse. Catalectic attacks may last from a few seconds to several minutes.
• Sleep paralysis: Temporary inability to talk or move when awake. Episodes of sleep paralysis may last seconds to minutes.
• Hypnagogic hallucinations: Dreamlike experiences or distorted perceptions that occur while dozing, falling asleep or while awake. Hallucinations are frequently vivid and disturbing for patients.
• Automatic behavior: Person continues to function during sleep, but awakens with no memory of performing such activities.
• Disturbed nocturnal sleep.
• Other complaints associated with narcolepsy may include eye disturbances due to sleepiness, such as blurred vision, double vision, and droopy eyelids.
Causes of Narcolepsy
Narcolepsy is caused by abnormalities in the structure and function of nerve cells, called hypocretin neurons, in the brain. This abnormality is responsible for the daytime sleepiness and abnormal REM sleep seen in narcoleptics. People with narcolepsy have a markedly decreased number of hypocretin nerve cells in the brain.
Narcolepsy is associated with a specific type of human leukocyte antigen (HLA). HLA’s association in narcolepsy has shown that narcolepsy is an autoimmune disease. Heredity appears to be a factor in narcolepsy, but environmental triggers play a strong role.
Narcolepsy Diagnosis
The diagnosis of narcolepsy is based on a clinical evaluation, and the results of sleep laboratory tests (polysomnography and multiple sleep latency test).Clinical evaluation includes a detailed medical history and physical examination by a physician. Sleep logs or diaries for two to three weeks are recommended in the evaluation of patient with excessive daytime sleepiness.
Cure for Narcolepsy
The treatment of narcolepsy includes drug and behavioral therapies. Treatment options are different and individualized depending on the severity of the symptoms. Usually combinations of stimulants are prescribed for narcoleptics with severe daytime sleepiness. Medication is very helpful for treating narcolepsy. Commonly prescribed drugs for narcolepsy are antidepressants and sodium oxybate. Therapy should also be used according to the individual needs of the patient.
Non-drug treatments include educating the patient on the symptoms of narcolepsy and modification of behavior patterns. Behavioral approaches include establishing a regular, structured sleep-wake schedule. Regular exercise and a healthy balanced diet can improve alertness. Combining the various treatments helps you control the effects of a narcoleptic episode. Narcolepsy is a lifelong condition, but narcoleptics who make certain lifestyle changes and seek medical help in order to reduce symptoms can improve alertness and enjoy an active life.
