Stress and Depression

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Studies show that higher levels of cortisol increase risk for depression.  Chronic increased stress or high cortisol levels can be very harmful to a person in many different ways.  It is not just a mental health concern, although for a long time most in the mental health field have known this.  Increased stress levels, especially over long periods of time,  impact a person’s physiology and can also increase the negative aspects of physiological aging such as memory and other intellectual difficulties.

What are ways to decrease the negative impact of stress?

  1.  Physical Activity
    1. Running
    2. Swimmingdynamic swimmer on swimming lane
    3. Biking
    4. Walking
    5. Gardening
    6. Dancing
  2. Nutrition
    1. Avoid Processed Foods
    2. Avoid Tea, Coffee, and Energy Drinks (Caffeine)
    3. Avoid Alcohol
    4. Avoid the Simple Sugars and Starches (chips, cakes and ice cream)
    5. Eat Leafy Green Vegetables (Complex Carbohydrates)
    6. Eat Fruits and High Fiber Foods (Complex Carbohydrates)
    7. Increase Vitamin C
    8. Be Sure You Are Getting The Correct Amount of Magnesium and Vitamin D in Your Diet
    9. Be Sure You Are Getting The Correct Amount of Omega-3 Fatty AcidsSource_of_omega_3
    10. Be Sure You Are Getting The Correct Amount of Water
    11. Healthy Comfort Foods
      • Dark Chocolate
      • Oatmeal

      Herbal Supplements and Teas

      • Chamomile
      • Mint
      • Barley tea
      • Passion flower
      • Valerian root
  3. Rest
  4. Pay Attention to Your Thoughts and Feelingsself talk
  5. Develop Appropriate Supports
  6. Use Adequate Boundaries With People Who Increase Stress In Your Environment
  7. Consider Other Natural Solutions That Have Been Successful Throughout History
    1. Essential Oils
    2. Massage
    3. Prayer
    4. Wise Counsel
    5. Journaling
    6. Soothing Music
    7. Light Exposure/Sun Exposure
    8. Walking Barefoot In The GrassBarefoot-in-grass

 

http://www.ncbi.nlm.nih.gov/pubmed/22564216

http://www.ncbi.nlm.nih.gov/pubmed/19166570

http://www.ncbi.nlm.nih.gov/pubmed/10658955

http://www.ncbi.nlm.nih.gov/pubmed/12467090

http://exploreim.ucla.edu/wellness/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CB8QFjAAahUKEwjOsYq1wNvHAhUQCZIKHZNTDrE&url=http%3A%2F%2Fwww.stress.org.uk%2Ffiles%2Fcombat-nutritional-stress.pdf&usg=AFQjCNEqeaBW-1DQAeKGULaKm1Bq-o9kqQ

http://www.stress.org.uk/How-food-can-help-your-stress-levels.aspx

http://www.everydayhealth.com/diet-nutrition-pictures/how-to-reduce-stress-with-diet.aspx#01

http://www.healthywomen.org/content/article/reduce-stress-diet-and-exercise?page=1

www.skillsyouneed.com/ps/stress-nutrition-diet.html

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