Healthy Lifestyle: Beating the 'blues'

Heather Little-White, Contributor

At a time when the nation grapples with crime and related issues, many persons are feeling blue or under the weather. Daily feelings of fear and hopelessness can lead to depression. The stress caused by these worries can lead to health problems, including high blood pressure, heart disease, cancer, stroke and even obesity.

However, for the sake of good health, you should try several simple and natural ways to beat the blues.

Keep active

Exercise is known to enhance mood and reduce feelings of hopelessness. Simply walk around the house for 10 minutes a day or 'dance-cise' at home to work up a sweat at least three times per week. Yoga, daily stretching and breathing exercises are useful.

More of the SAMe

One of the most exciting breakthroughs in natural approaches to treating depression is SAMe, according to Graeme Lanham, freelance writer and health/fitness researcher in his book Your Life Fitness. SAMe is produced in the human body with the largest concentrations in the liver, followed by the adrenal glands, heart, kidneys, lungs and brain. Healthy people naturally produce sufficient SAMe, but a deficiency in the blood can result in depression.

SAMe helps increase the blood levels of the neurotransmitters dopamine and serotonin, encouraging the brain cells to be more responsive to these "feel good" chemicals. This helps promote focus, concentration, calmness and mood elevation. It is also a liver tonic and may assist with arthritis pain. When taken as a supplement, make sure it includes the key nutrients vitamin B12 and folic acid to optimise natural SAMe production. Consult your doctor before use, especially if you are currently taking medication.
 
Omega-3 fatty acids

Fish has been known for its nutritional value, including improving the state of mind and depression. Omega-3 fats in fish influence our state of mind by altering one of our brain's key chemical messengers, serotonin. Deep-sea fish such as tuna, swordfish and salmon are three excellent sources of omega-3 fatty acids.
 
Ginseng

Korean ginseng is a tonic herb renowned for its benefit in helping the body adapt to stress. It balances body energies, relaxing it and relieving stress while promoting stamina.

Homeopathy

A homeopathic doctor can prescribe remedies for mood swings, depression and its signs.

Get rid of clutter

It is almost impossible to relax and feel great when everywhere you look, there are bills, papers, and magazines piled on workspaces and spilling out of drawers on to the floor. Organising your home and office is a great way to start your stress reduction. Having everything in order can help calm anxiety, and some people find the actual cleaning part therapeutic.
 
Aroma therapy

Essential oils used in massages or baths have a direct effect on moods and the nervous system. According to Joan Bogle, certified aroma therapist, top mood enhancers are chamomile, lavender, clary sage, rose, ylang ylang and marjoram. Bogle believes that not enough use is made of essential oils in de-stressing and mood enhancement. For massages, blend five drops of preferred oil, 10ml sweet almond oil. For baths, add four to six drops to a small portion of milk and dissolve in a bath of water.
 
Music
 
Music has a powerful effect on mood. It activates areas of the brain involved in the feeling of happiness. Research has shown that it can lower blood pressure, heart rate, stress hormone levels, and may even improve cognitive abilities. Listen to music you enjoy while travelling to work, during your lunch, or before you go to bed.

Vitamins

According to Dr Michael Rosenbaum, author of Energy For Life, a B complex supplement, along with vitamin C, can make a big difference. Vitamin B9 (folate or folic acid) can help those suffering from mild or major depression. Sources of folate include liver, asparagus, lentils, chick peas, beans, spinach and other leafy green vegetables.

Early to bed

Going to bed early can help boost your mood and enhance your outlook on life. Sleeplessness can increase anxiety, tension and sadness. Studies have shown that lack of sleep reduces emotional and physical well-being, reduces optimism, and even contributes to the onset and worsening of physical pain.

Herbal teas

Herbal teas are free of caffeine and are known to lift moods and soothe emotions.

St John's wort can be effective for mild depression, but should never be taken if you are on antidepression drugs.

Serotonin is the neurotransmitter that helps to improve our sense of well-being. Sources include vitamin D (cod liver oil and sunshine), sunflower seeds, bananas, turkey, avocados, mangoes, broccoli, almonds, vitamin B6 and the mineral magnesium.

Chamomile is a herb rich in magnesium and chamomile tea can be effective as a bedtime relaxant. These mood foods are required to convert the amino acid tryptophan to serotonin.

Posture

The way you sit could influence your mood. Slumping in the chair will not give you the lift you need compared to sitting upright.

Visualise

You can trigger warm, happy emotions through visualisation. This can be done while listening to relaxing music.

Water

It is important to hydrate the body by drinking at least two litres of water each day. Chronic dehydration can lead to low feelings and eventually depression.

Internet use

By visiting www.moodgym.anu.edu - a site dedicated to providing interactive exercises to help reduce anxiety and develop coping skills.