Below is information that the Trinity Parish Nurse (my friend Nurse Sandy) prepared as part of her Walk to Jerusalem project a few years ago. I just read through this portion again and found lots of good information that was worth reading again and being reminded of, yet again. Not all of the information is about Depression, however depression does run in our family and I thought it would be worthwhile to read again. I'm not promoting the alternative medicine or any of the other things the sheet talks about. You can pick and choose what may interest or help you. Sometimes just reading about alternatives will give you ideas regarding your own issues or jog some thoughts to better your own health.
As you continue thorough the reading there is some suggestions regarding stress and stress management. The #1 items says to stay away from stress...duh! no kidding! anyway for what it's worth, here you go.
Depression and Mental Health
• Approximately 19 million Americans suffer from depression
Some people say that depression feels like a black curtain of despair coming down over their lives. Many people feel like they have no energy and can't concentrate. Others feel irritable all the time for no apparent reason. The symptoms vary from person to person, but if you feel "down" for more than two weeks, and these feelings are interfering with your daily life, you may be clinically depressed.
The symptoms that help a doctor identify depression include:
• constant feelings of sadness, irritability, or tension
• decreased interest or pleasure in usual activities or hobbies
• loss of energy, feeling tired despite lack of activity
• a change in appetite, with significant weight loss or weight gain
• a change in sleeping patterns, such as difficulty sleeping, early morning awakening, or sleeping too much
• restlessness or feeling slowed down
• decreased ability to make decisions or concentrate
• feelings of worthlessness, hopelessness, or guilt
• thoughts of suicide or death
If you are experiencing any or several of these symptoms, you should talk to your doctor about whether you are suffering from depression.
Most people with depression never seek help, even though the majority will respond to treatment. Treating depression is especially important because it affects you, your family, and your work. Some people with depression try to harm themselves in the mistaken belief that how they are feeling will never change. Depression is a treatable illness.
Some of the more common factors involved in depression are:
• Family history. Genetics play an important part in depression. It can run in families for generations.
• Trauma and stress. Things like financial problems, the breakup of a relationship, or the death of a loved one can bring on depression. You can become depressed after changes in your life, like starting a new job, graduating from school, or getting married.
• Pessimistic personality. People who have low self-esteem and a negative outlook are at higher risk of becoming depressed. These traits may actually be caused by low-level depression (called dysthymia).
• Physical conditions. Serious medical conditions like heart disease, cancer, and HIV can contribute to depression, partly because of the physical weakness and stress they bring on. Depression can make medical conditions worse, since it weakens the immune system and can make pain harder to bear. In some cases, depression can be caused by medications used to treat medical conditions.
• Other psychological disorders. Anxiety disorders, eating disorders, schizophrenia, and (especially) substance abuse often appear along with depression.
Who Gets Depression?
Although depression can make you feel alone, 16% of Americans will have it during their lifetime. While depression can affect anyone, its effect may vary depending on your age and gender.
• Women are almost twice as likely to become depressed as men. The higher risk may be due partly to hormonal changes brought on by puberty, menstruation, menopause, and pregnancy.
• Men. Although their risk for depression is lower, men are more likely to go undiagnosed and less likely to seek help. They may show the typical symptoms of depression, but are more likely to be angry and hostile or to mask their condition with alcohol or drug abuse. Suicide is an especially serious risk for men with depression, who are four times more likely than women to kill themselves.
• Elderly. Older people may lose loved ones and have to adjust to living alone. They may become physically ill and unable to be as active as they once were. These changes can all contribute to depression. Loved ones may attribute the signs of depression to the normal results of aging, and many older people are reluctant to talk about their symptoms. As a result, older people may not receive treatment for their depression.
Alternative Medicine
Alternative medicine is any healing practice "that does not fall within the realm of conventional medicine
Acupuncture
• Acupuncture is among the oldest healing practices in the world
• Acupuncture originated in traditional Chinese medicine. Acupuncture is the stimulation of specific points on the body by a variety of techniques, including the insertion of thin metal needles though the skin. It is intended to remove blockages in the flow of qi and restore and maintain health.
• Relatively few complications have been reported from the use of acupuncture. However, acupuncture can cause potentially serious side effects if not delivered properly by a qualified practitioner.
• Can be used for relief or prevention of pain and for various other health conditions including Knee Osteoarthritis, Posttraumatic Stress Disorder, Pregnancy Following IVF. Chronic Low Back Pain, Fibromyalgia.
• Acupuncture needles are metallic, solid, and hair-thin. People experience acupuncture differently, but most feel no or minimal pain as the needles are inserted. Some people feel energized by treatment, while others feel relaxed
Aromatherapy
• Aromatherapy is the use of essential oils from plants to support and balance the mind, body, and spirit
• Aromatherapy may work by sending chemical messages to the part of the brain that affects moods and emotions
• Laboratory studies and animal studies have shown that certain essential oils have antibacterial, calming, or energizing effects
• Aromatherapy research with cancer patients has studied its effects on symptoms, anxiety, and stress
• These essences are made in special plant cells, often under the surface of leaves, bark, or peel, using energy from the sun and elements from the air, soil, and water. If the plant material is crushed, the essence and its unique fragrance are released.
Magnets
• Magnets have been used for health purposes for centuries. Static, or permanent, magnets are widely marketed for pain control
• Magnets in products such as magnetic patches and disks, shoe insoles, bracelets, and mattress pads are used for pain in the foot, wrist, back, and other parts of the body.
• Magnets are used for many different types of pain, including foot pain and back pain from conditions such as arthritis and fibromyalgia.
Scientific researchers and magnet manufacturers have proposed that magnets might work by:
• Changing how nerve cells function and blocking pain signals to the brain
• Restoring the balance between cell death and growth
• Increasing the flow of blood and the delivery of oxygen and nutrients to tissues
• Increasing the temperature of the area of the body being treated.
Findings from preliminary studies in healthy people—including one study funded by NIH—suggest that magnets may not affect blood flow or nerve function.
Herbal Supplements
*Consult with your doctor before taking ANY herbs. They can interfere with medications or can be deadly if not taken properly.
Cats Claw
• It has been used for a variety of health conditions, including viral infections (such as herpes and HIV), Alzheimer's disease, cancer, and arthritis.
• Cat's claw has been used to support the immune system and promote kidney health, as well as to prevent and abort pregnancy.
Echinacea
• Echinacea has traditionally been used to treat or prevent colds, flu, and other infections.
• Echinacea is believed to stimulate the immune system to help fight infections
Peppermint Oil
• Peppermint oil has been used for a variety of health conditions, including nausea, indigestion, and cold symptoms.
• Peppermint oil is also used for headaches, muscle and nerve pain, and stomach and bowel conditions such as irritable bowel syndrome.
Saw Palmetto
• Saw palmetto is used mainly for urinary symptoms associated with an enlarged prostate gland (also called benign prostatic hyperplasia, or BPH).
• Saw palmetto is also used for other conditions, including chronic pelvic pain, bladder disorders, decreased sex drive, hair loss, and hormone imbalances.
St. Johns Wart
• St. John's wort has been used for centuries to treat mental disorders and nerve pain.
• St. John's Wort has also been used as a sedative and a treatment for malaria, as well as a balm for wounds, burns, and insect bites.
• Today, St. John's Wort is used by some for depression, anxiety, and/or sleep disorders.
Garlic
• Garlic's most common uses as a dietary supplement and for high cholesterol, heart disease, and high blood pressure.
• Garlic is also used to prevent certain types of cancer, including stomach and colon cancers.
Gingko
• Ginkgo leaf extract has been used to treat a variety of ailments and conditions, including asthma, bronchitis, fatigue, and tinnitus (ringing or roaring sounds in the ears).
• Today, people use ginkgo leaf extracts hoping to improve memory; to treat or help prevent Alzheimer's disease and other types of dementia; to decrease intermittent claudication (leg pain caused by narrowing arteries); and to treat sexual dysfunction, multiple sclerosis, tinnitus, and other health conditions.
Ginseng
• Improving the health of people recovering from illness
• Increasing a sense of well-being and stamina, and improving both mental and physical performance
• Treating erectile dysfunction, hepatitis C, and symptoms related to menopause
• Lowering blood glucose and controlling blood pressure
Stress Relief
Some Common Signs and Symptoms of Excess Stress
• Regularly walking, eating or working in a rushed way.
• Regularly thinking and worrying about the past or future.
• Frequent tension in the body (esp. neck, face, shoulders, back and chest, and stomach) which often goes unnoticed until one slows down, breaths deep and carefully surveys the body.
• Feeling of the "weight of the world" on your shoulders.
• Emotionally "on edge."
• Regular tiredness during the day.
• Significant need for outside stimulation to feel good (coffee, sweeteners, food, sex, TV, alcohol, money, accomplishments, etc.)
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors
Increased stress increases productivity – up to a point, after which things rapidly deteriorate, and that level also differs for each of us. It’s much like the stress or tension on a violin string. Not enough produces a dull raspy sound and too much an irritating screech or snaps the string – but just the correct degree of stress creates a beautiful tone.
Similarly, we all have to find the right amount of stress that permits us to make pleasant music in our daily lives. You can learn how to utilize and transform stress so that it will make you more productive and less self-destructive.
Stress Management Strategies
1. Avoid unnecessary stress
2. Alter the situation
3. Adapt to the stressor
4. Accept the things you can’t change
5. Make time for fun and relaxation
6. Adopt a healthy lifestyle
Meditation
• The term meditation refers to a variety of techniques or practices intended to focus or control attention
• Many use as a form of mind-body medicine. Many claims have been made about its value in promoting or improving health and wellness
Yoga
• Yoga is a mind-body practice in complementary and alternative medicine (CAM) with origins in ancient Indian philosophy.
• The various styles of yoga that people use for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation
24 stress relievers
1. Guided Imagery
2. Self-Hypnosis
3. Autogenics
4. Journaling
5. Meditation
6. PMR
7. Yoga
8. Breathing
9. Playing Games
10. Sex
11. Laughter
12. Biofeedback
13. Music Therapy
14. Take a Walk
15. Plant a Garden
16. Time Management
17. Listen To Music
18. Eat a Balanced Diet
19. Learn Assertive Communication Skills
20. Enjoy Aromatherapy
21. Reduce Caffeine Intake
22. Drink in Moderation
23. Don’t Procrastinate
24. Drink Green Tea
Nutrition
A balanced diet with a variety of healthy foods requires a combination of lean protein, good carbohydrates, and healthy fats. Choosing foods that are nutrient-dense (very nutritious relative to their number of calories), will provide you a high amount of nutrients at a low caloric cost (e.g., broccoli, spinach, greens, bell peppers, cantaloupe, papaya, brown rice, wheat bran, whole wheat bread, nonfat plain yogurt, skim milk, water packed tuna, and black beans). Low nutrient dense foods provide a small amount of nutrition relative to their number of calories (e.g., potato chips). Typically, foods high in sugar, fat, or alcohol have a low nutrient density. A consistently healthy eating plan combined with moderate exercise will provide you with noticeable health improvements.
Lean sources of protein are your best bet. They will provide you with the protein your body needs to build and repair muscle, red blood cells, hair and other tissues.
Below is a list of healthy sources for lean protein you could choose from.
Meats:
• Chicken Breast
• Turkey Breast
• Ground Turkey
• Top round steak
• Top sirloin steak
• Lean ground beef
• Lean ground turkey breast
• Lean, low salt Ham
• Lean roast beef
• Pork tenderloins
• Canadian bacon
• Turkey Ham
• Turkey Pastrami
Fish:
• Salmon
• Tuna (packed in water)
• Haddock
• Orange Roughly
• Tilapia
• Crab
• Lobster
• Shrimp
Vegetarian:
• Veggie Burgers
• Tofu
• Soy Products
• Texturized Vegetable Protein
Dairy:
• Skim milk
• Eggs
• Low-fat ricotta cheese
• Low-fat or fat-free cottage cheese
• Nonfat yogurt
• Low fat yogurt
• Nonfat or low-fat cheddar, American, mozzarella, Swiss cheese
• Nonfat or low-fat sour cream
• Buttermilk, low-fat or fat-free
• Fat-free dry milk
• Soy milk, low-fat or fat-free, fortified (plain or vanilla)
• Rice milk
• Almond milk
• Frozen yogurt
• Ice Milk
The body's main source of energy is carbohydrates. Eating carbohydrates that are rich in fiber take longer to digest, making you feel full and stay satisfied longer. Processed carbohydrates (foods in which the fiber was removed during milling) move quickly through the intestines. This is followed by the drop in blood sugar, hence the feeling of hunger shortly after the consumption of refined crabs. Combining carbohydrates with proteins and healthy fats will provide a balanced diet.
Below is a list of "good" crabs to include in your eating plan.
• Whole-grain and Sesame-seed bagels
• Rye Bread
• Whole-wheat bread (more than 3g of fiber)
• Whole-wheat pita pockets
• 7-grain bread
• Sourdough english muffins
• High fiber cereals (3g or more of fiber is best)
• Brown rice
• Quinoa
• Whole wheat couscous
• Low fat granola bars
• Whole-wheat crackers
• Whole-wheat waffles
• Wheat pasta
• Wild rice
• Barley
• Popcorn
• Tortilla
• Whole-wheat pretzels
• Buckwheat pancakes
• Grits
• Wheat Germ
• Bulgur
• Beans and peas (garbanzo, pinto, kidney, white split, lima, black-eyed)
• Lentils
Fat is an important part of a healthy diet. It adds flavor and is necessary for energy, transporting vitamins, healthy skin and hair, and insulation. A high fat diet is a major contributor to obesity. The American Heart Association recommends less 30% of daily caloric intake comes from fat with less than 10% of that being saturated fats (animal sources such as butter, whole milk dairy products, and meats).
Unsaturated fats
• Avocado
• Oil (canola, olive, peanut, corn, safflower, soybean, flax seed)
• Olives
• Low sodium nuts: almonds, peanuts, walnuts, Brazil nuts, hazelnuts
• Peanut butter (all natural is best)
• Seeds (sesame, pumpkin, sunflower)
• Tahini or sesame paste
• Cold water fish
• Low-fat mayonnaise
• Low-fat cheese
• Low-fat salad dressing
Any variety of fruits and vegetables will work. Try to incorporate a fruit or vegetable with every meal
Variety is best, so stick to eating the colors of the rainbow. If you're used to eating the same types of fruits and vegetables regularly, use this list to add some variety to your eating plan.
Fruits
• Cantaloupe
• Honeydew Melon
• Apples
• Kiwi
• Grapes
• Red Raspberries
• Grapefruit
• Pineapple
• Strawberries
• Bananas
• Plums
• Oranges
• Mangos
• Mandarin Oranges
• Peaches
• Raisins
• Cherries
• Apricots
• Blueberries
• Tangerines
• Nectarines
• Dates
• Pears
• Watermelon
• Dried Figs
• Cherries
• Applesauce (unsweetened)
• Papaya
• Vegetables:
• Bean Sprouts
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Cabbage
• Chinese cabbage
• Onions
• Zuchini
• Broccoli
• Potatoes
• Sweet potatoes
• Green Pepper
• Scallions
• Lettuce
• Sweet red peppers
• Tomatos
• Garlic
• Spinach
• Alfalfa sprouts
• Snow peas
• Snap peas
• Green Pepper
• Yellow Squash
• Asparagus
• Celery
• Green Beans
• Mushrooms
• Water chesnuts
• Brussel Sprouts
• Corn
• Artichoke
Restuarants in Hillsboro with Healthy Food Choices or Organic
• The Original Chicken Bar-Hillsboro
• Gracie-Portland
• New Season Market
When eating out opt for
• salads vs. fries
• baked vs. fried
• whole wheat vs. white/bleached products
• water/juice vs. soda/alcohol
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