Depression and the lifestyle intervention

Natural forces within us are the true healers of disease” -Hippocrates

Depression is not a disease, it’s a symptom of poor lifestyle. Thinking that depression is a disease is a myth that will bring you a lot of suffering. If you struggle with feeling hopeless, sad, foggy, or mentally fragile, you’re not alone. Now a days depression has been the world’s number one public problem, like common cold. But there is grim difference between depression and a common cold. Depression can kill you, fortunately, it is also treatable.

“You can change the way you feel by changing your lifestyle”

Depression don’t hit you overnight. Body throws tantrum after extreme exhaustion and fatigue. Unhealthy lifestyles and depression are highly interrelated.

Let’s say from few days you are observing few symptoms- feeling low, fatigue, mood swings, emotionally imbalance, loss of appetite, despair …… and you go to see your doctor to find out what’s wrong with you?

UH OHHHH … you are back with depression diagnosis and few antidepressants. Case closed! But it isn’t.

For an example-You and your friend both have headache. Your headache is due to too much of drinking wine and your friend’s headache is from being hit on the wall. Both symptoms are same but root cause is different.

Obviously, these two chronic headaches can’t be cured in the same way, because their root causes are different. Ultimately, drugs like antidepressants don’t cure the disease; they just mask the symptoms. It makes things worst with side effects

Functional approaches take a radically different approach to depression; it tries to understand what creates it at the first level.

Your depression is not in your head. It is in your body .When you fix your body, you fix your broken brain. Your energy, memory, focus, and your joy will all increase. Depression will fade away like a bad dream.

“Udaram Vyadhi Mandiram”- Ayurveda (The stomach is abode of all disease)

“All disease begins in the gut”-Hippocrates

If your stomach is depressed ,so you are! Emerging research, reveals a gut-brain connection and depression.  Gut is your second brain. Your healing starts in your gut. Take care of your gut, your gut will take care of you.

Depression symptoms can vary from mild to severe and can include:

  1. Feeling sad or having a depressed mood
  2. Loss of interest or pleasure in activities once enjoyed
  3. Changes in appetite — weight loss or gain unrelated to dieting
  4. Trouble sleeping or sleeping too much
  5. Loss of energy or increased fatigue
  6. Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  7. Feeling worthless or guilty
  8. Difficulty thinking, concentrating or making decisions
  9. Thoughts of death or suicide

The solution involves balancing the seven core systems

  1. Optimize nutrition
  2. Balance hormones
  3. Cool off inflammation
  4. Fix digestion
  5. Enhance detoxification
  6. Boost energy metabolism
  7. Calm the mind

When you struggle with depression, here are some checklist before you work-

  • Do you have low thyroid function?
  • Do you have a vitamin D deficiency?
  • Do you have a folic acid or B12 deficiency?
  • Do you have a deficiency of omega-3 fats?
  • Do you have Gluten allergies?
  • Do you have inflammation? 
  • Do you have gut issues– leaky gut, irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO)
  • Do you have hormonal imbalances?

Its simple you eliminate things that cause imbalances in core systems and provide your body with the things it needs to heal.

Life style intervention:

  1. Get your Thyroid tested.
  2. Eat whole, real food. Feed your brain and body with a nutrient-dense, whole, fresh, plant-based diet that includes plenty of protein and healthy fats. Your brain is about 60 percent fat, so it makes sense eating plenty of healthy fats (and including anti-inflammatory omega-3 fatty acids) and protein can help heal your brain.
  3. Remove gluten and dairy products. Gluten and casein  found in dairy products has adverse effects on depression.
  4. Eat anti-inflammatory food and omega 3 rich food.
  5. Cut out sugar. 
  6. Exercise and meditate regularly.
  7. Get enough sleep
  8. Take the right nutrients and supplements- Omega 3, Magnesium Citrate, saffron, coffee, Coconut oil, Folate rich food, Vitamin D, Vitamin B12, Vitamin C.
  9. Make time for creativity.
  10. Focus on AMP(Autonomy, mastery and purpose)
  11. Take active rest and vacation

Magnesium the antidote for depression:

Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency. You don’t have to be in the hospital to get magnesium. You can start taking regular magnesium supplementation today and see results.

This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Omega 3 fatty acid and depression

Omega 3 are incredibly important for their many functions within the body, especially brain. Most studies are showing that omega-3s may be helpful in treating some forms of depression. Your brain needs the type of fatty acids that are in omega-3s for proper functioning. It’s believed by some that those who experience depression may not have enough EPA and DHA.

In 2009 researchers reviewed data from three studies that used EPA in the treatment of three different types of depression: recurrent major depression in adultsmajor depression in children, and bipolar depression. The large majority of subjects taking EPA in all types showed significant improvement and benefited from the EPA as compared to those with a placebo.

Meditation ,GABA and depression:

Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter that is naturally produced in the brain through meditation, yoga and exercise. GABA is the primary neurotransmitter responsible for providing calming effects. Research has found that people who experience major depression often have lower levels of the chemical. GABA also plays a role in regulating the immune system, appetite, and metabolism. When a person has low neurotransmitter activity, the result can be anxiety, depression, insomnia, and chronic stress.

Cold shower and depression:

Taking a cold shower for up to 5 minutesdaily or 2 to 3 times per week , was shown to help relieve symptoms of stress and depression in a clinical trial. For people with depression, cold showers can work as a kind of gentle electroshock therapy. The cold water sends many electrical impulses to your brain. By getting more noradrenaline, your brain releases more happy hormones into the body.

Sunlight ,serotonin and depression:

Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. At night, darker lighting triggers the brain to make another hormone called melatonin. This hormone is responsible for helping you sleep.

Without enough sun exposure, your serotonin levels can dip. Low levels of serotonin are associated with a higher risk of depression

Sunlight cues special areas in retina that triggers the release of serotonin. So, sungazing and sunning seems to be beneficial in depression.

Give yourself phototherapy to heal!

Vitamin D and depression:

Studies shows that vitamin D deficiency – sunshine vitamin and depression may travel together, and that filling up the ” vitamin D tank” may help relieve some of the symptoms. Vitamin D insufficiency (≤20 ng/mL) has been associated with depression. If your depression is severe, you are more likely to benefit from correcting an insufficiency.

High antioxidant coconut oil and depression:

Coconut oil is made up of a mixture of saturated, monounsaturated and polyunsaturated fats. The oil contains close to 12 g of saturated fat per tablespoon. This makes up nearly 60 percent of your daily recommended saturated fat intake. It contains about 6 g of lauric acid, a type of medium-chain fatty acid.

Studies shown that using a high quality virgin coconut oil can rival anti-depressant drugs without the dangerous side effects. It is encouraging to see researchers consider natural foods as alternatives, given the fact that they do not have all the serious side effects that psychiatric drugs do.

One area where virgin coconut oil really outperformed was in the area of oxidation and elimination of free radicals. 

Stress is known to increase oxidative stress, leading to neurological damage and death. Antioxidant and anti stress coconut oil , on the other hand, reverse this trend and help prevent further neurological damage and depression.

Attached testimonial on depression from one of my client from Delhi;

DISCLAIMER: If you are at risk for suicide, or other harm or injury, please do not try and treat it on your own. There is help. 

References:

https://www.goodreads.com/book/show/46674.Feeling_Good

https://www.lifehack.org/375978/cold-shower-powerful-way-to-improve-your-mental-health

https://www.firstforwomen.com/posts/health/cold-shower-benefits

https://www.youtube.com/watch?v=D_ERDxxzvQE

https://www.webmd.com/mental-health/news/20021205/unraveling-suns-role-in-depression

https://www.jabfm.org/content/28/2/249

https://www.jabfm.org/content/28/2/249

https://examine.com/nutrition/vitamin-d-and-depression/

Iodine- A Magic Bullet

“Healing is a matter of time, but it is sometimes also a matter of opportunity”

—Hippocrates

Are you fatigue all the time? Feel cold? Do you feel that your brain is scrambled and you are suffering from brain fog? Do you constantly gain weight even when you are working hard? Do you feel less energetic?Then you need to know more about Iodine-the noteworthy element in Holistic wellness. So far ,Iodine is the most misunderstood nutrient.

We’ve become iodine deficient since the 1970’s because the anti iodine bromine has purged iodine from our bodies! The Iodine deficiency, may account for why more people are sick, IQ’s are dropping while thyroid and other diseases continue to worsen. Obesity may not have to do with overeating as much as a bromine-caused metabolic slow-down that causes weight gain.

“Everybody knows certain environmental toxins cause cancer. What people don’t know is these toxins also make you “sick, fat and stupid.”-Lynne Farrow

Where are bromines?

One of the main reasons everyone is so deficient in iodine is due to the fact that toxic halogens like fluoride, chlorine and bromine , are present in everywhere in our environment. There is Fluoride in your toothpaste, chlorine in public drinking water and Bromine in flour, food additives, fire-retardants, pesticides, certain foods and sodas, drugs and personal care products. what they do? They deplete Iodine by sitting on their receptors.

Iodine consumption has decreased 50 percent since the 1970’s after the discovery of Penicillin. When patent antibiotics penicillin came into use after World War II,Iodine was considered “old-fashioned,” a cardinal sin in the medical community.Iodine deficiency diseases of the breast, prostate and thyroid, have increased during that time.Iodine deficiency in pregnant women is producing less intelligent children.

Iodine is an essential micro-nutrient. This means it is needed in small amounts by every cell in the body.It is vulnerable to environmental toxins such as bromide, pesticides and food additives….

From medical records in 1906, iodine was considered “The Universal Medicine”and used to treat:

  • Goiter
  • Atherosclerosis
  • Uterine fibroid
  • Mercury and lead poisoning
  • Swollen glands
  • Bronchitis and Pneumonia
  • Obesity and depression
  • Breast cancer
  • Ovarian cysts
  • Tonsillitis
  • Cough
  • Brain fog
  • Fatigueness
  • Psoriasis
  • Hypothyroidism
  • Digestive problem
  • As a first aid
  • Hair loss
  • Menstrual irregularities
  • Fertility problem
  • Improving libido

Think you get enough iodine in your salt? Are you sure? Iodine in iodized salt begins evaporating as soon as the salt is opened, and is depleted over time—and the government RDA for iodine doesn’t make sense.

The notion that refined iodized salt is sufficient is the most dangerous misconception about iodine. From the time iodized salt leaves the factory until it gets on grocery store shelves, half of the original iodide content is lost. Because once iodized salt is opened in your home, the iodine “sublimes” or escapes into the air in varying degrees, depending on humidity. After all that, when ingested, only 10 percent of the iodine in salt is absorbable. Then, after all that, again, women should be concerned that the “iodine” in salt is actually iodide. Iodine is preferred by the breasts, thus a combination of iodine and iodide is generally used. Also, cooking destroys iodine!

So—short answer: No, you can’t get enough iodine from iodized salt because you can’t be sure if you’re actually getting iodine—how much or what kind.

The RDA appears to be calculated from how much iodine the thyroid needs to avoid goiter. The requirements of the other organs aren’t factored into the number. Additionally, the effect of iodine-blocking polluters was never considered when 150 mcg was established.

Iodine and Thyroid

Iodine supports thyroid function. Every cell in the body depends upon thyroid hormones for regulation of their metabolism and thyroid hormone depends on Iodine. The function of the thyroid gland is to take iodine, and convert it into thyroid hormones: T4 and T3

Thyroid cells are the only cells in the body which can absorb iodine. These cells combine iodine to make T3 and T4. T3 and T4 are then released into the blood stream and are transported throughout the body where they control metabolism (conversion of oxygen and calories to energy).

Iodine is an essential mineral commonly found in sea foods. The human body cannot produce iodine, which is why it is important to include iodine-rich foods in the diet.Your thyroid gland uses it to make thyroid hormones, which help control growth, repair damaged cells and support a healthy metabolism.Unfortunately, up to a third of people worldwide are at risk of an iodine deficiency.

Those at the highest risk include-People who follow a vegetarian or vegan diet. An iodine deficiency can cause uncomfortable and even severe symptoms. They include depression,fatiguness and low energy,hair loss, diabetes, low libido, breast cancer, brain fog, pregnancy-related issues, weight gain and learning difficulties. Since iodine is used to make thyroid hormones, an iodine deficiency means your body can’t make enough of them, leading to hypothyroidism.

Signs and symptoms of Iodine deficiency-

  • Reduced thyroid hormone production and hypothyroidism
  • Goiter (enlarged thyroid gland)
  • Intellectual disability
  • Abnormal weight gain
  • Decreased fertility
  • Brain fog
  • Decreased libido
  • Fatigue and low energy
  • Constipation
  • Depression
  • Stunted infant growth

“When I was a young student, iodine and potassium iodine were a universal medicine. Nobody knew how they worked, but we knew it worked exceptionally well”.

-Dr Albert Szent Gyorgyi (Nobel laureate who discovered Vitamin C)

Benefits of Iodine

  • Balances hormones by enhancing your thyroid health.So, no more thyroid and other hormonal problems.
  • No more brain fog and fatigueness. Helps Your Brain to Stay Sharp.
  • Improves your focus.
  • Clear thinking.
  • Helps to Stabilize Your Mood
  • Iodine was prescribed as a broad-spectrum antibiotic until pharmaceutical antibiotics were created. It works without harming the good gut bacteria, so it doesn’t weaken the immune system. It is particularly useful against food poisoning.
  • A natural antiseptic
  • A powerful antioxidant
  •  Raises IQ
  • Detoxifies Halogens and Heavy Metals
  • Cancer Prevention-The Japanese have among the lowest cancer rates in the world and they consume on average 13 milligrams of iodine per day.
  • Prevent Hair Loss
  • Prevent depression
  • Vital for Pregnancy
  • Improve your libido

My testimonial:

I am writing this blog because Iodine motivated me to do so and I am finding it a bit difficult to keep it to myself. I was introduced to Iodine by my mentor and now forwarding this powerful bullet .

My Health issues –

  • Serious brain fog
  • low energy
  • Poor memory
  • Thyroid issues
  • Severe hair fall
  • Mood swings and irritation
  • Irregular periods
  • Fatigue through out the day
  • Insomnia
  • Back pain
  • Asthma

These were the few problems I was dealing with ,with some more .I started my wellness journey in 2015 and here I am, ecstatically sharing my experiences . Now, I believe – You can’t be happy without being healthy!

With life style changes ,proper nourishment, good recovery, sufficient rest,restoration,healthy reading and predominantly under supervision and blessing of a good mentor, I got my health and wellness back.

Iodine has added new dimensions to my life. Now, I am full of life and energy, no more brain fog, feel charged through out the day, emotionally balanced, antifragile,clear, focused,relaxed,faster recovery,no more insomnia problem,better aerobic fitness, no more asthma symptoms, regular periods,healthy thyroid, improved memory……

Enjoying my wellness journey with IODINE. How about you?

References:

https://www.amazon.in/Iodine-Crisis-What-about-Wreck/dp/098603200X

https://decentpropaganda.com/why-use-lugols-iodine-and-how-to-use-it/

https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iodine.html

https://organixx.com/iodine-benefits/

LIFESTYLE INTERVENTION FOR HIGH BLOOD PRESSURE, DIABETES AND METABOLIC SYNDROME

Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food. But to eat when you are sick, is to feed your sickness -Hippocrates

Do you want to cherish the delights of the world or do you want your prime-time years(40+) to be brief, and your calendar littered with doctors appointments? The choice is entirely yours.

This makes me downhearted that in our prime time, we are focused and working too hard, to secure our declining years, that we have forgotten to live in the present moment and are busy, like a honeybee, for the reassurance of retirement security. We have literally no time to eat healthy, breath, sleep, and relax. With such a mindset, exercise is a distracted thought. We are investing money and time in the old-age retirement plans. But what about Health retirement plans?

Do you have any Health retirement plans?!

We are working too hard towards saving money for the retirement, but not saving our bodies to enjoy it better. Not everyone can save as much money as they would like to, or have as much free time as they want. But you can work to save your health to enjoy all these! How will you enjoy your pension/retirement plan with collapsed health conditions? All your savings will be taken care of by Doctors and hospitals! Am I making sense?

The human body is resilient and can bounce back and repair itself with the right care. In my previous post, I have shared my transformation story. Be an asset to your family, not a liability. Make health your priority and hobby! Otherwise, 
WUSS-WAIT UNTIL YOU GET SICK STUPID– William Sears

I read Dr William Sears’ incredible book – Prime-Time Health – two years ago, which gave me new insights on wellness. Sharing golden nuggets of the book 
Create a new account -IRAH-(Individual retirement accounts for health )and deposits your health in this account on daily basis.

Metabolic syndrome, High blood pressure and diabetics are becoming an epidemic. India has been declared as the diabetes capital of the world! Isn’t this nasty and concerning?

India is the diabetes capital of the world!
World Health Day: India among top 3 countries with high diabetic population

Fortunately, these conditions are 100% preventable and reversible with your lifestyle changes, which need persistence, commitment and determination to the changes to achieve your desired health goal; but tragically, these measures remain unknown. We are bombarded by the media, Google and the scientific community with too much confusing, unhelpful messages. The key question is to ask-Is it working for you? Healthy living does not have to be complicated and expensive. It has to be simple, sane, enjoyable, efficient and sustainable! 

A vital meaning of Longevity comes from –LEAN
L– Lifestyle-How we live?
E-Exercise -How consistently we move?
A– Attitude-How we think?
N-Nutrition-How we eat?

If you are not your own doctor, you are a fool – Hippocrates

Stay tuned for my next blog on Lifestyle intervention for High blood pressure. MeanwhileI would recommend, Dr William Sears profound book for your longevity and ultra Wellness!!

Stay focused, stay healthy!

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