Depression Rescue » Self Help

Sleep & Your Immune System…They Work Together!

EstelleB — Sat, 11 Apr 2009 20:43:45 +0000

People, who catch cold, can recover quicker, and in some cases even prevent catching cold in the first place, as long as they help their bodies to improve its immunity. There are some well-known ways to improve your self-defense system and there are some surprising ways that are less obvious to us. For example, when you inhale a cold virus, it inflames your nasal passages. The inflammation process causes the body to release chemicals, which include histamine. When you have a weak immune system, you are at a higher risk of catching a cold or a virus. Your immune system is responsible for helping you fight off infections; therefore, when your immune system is weak it cannot function properly.

Sleep apnea can have severe effects on your health and has been linked to such problems as heart failure, stroke, high blood pressure and diabetes. Obstructive sleep apnea involves repeated pauses in breathing that occur when the muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway. A number of clinical trials have shown regular exercise to be strongly linked to heightened immunity, with the emphasis on regular.

If you stay inactive, this body temperature pattern will lead to poor sleep, which will prevent you from sleeping deeply. Approaching stress management from a wellness lifestyle approach can give you “money in the bank” when it comes to preventing stress, it can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach. The authors suggested that restoring sleep is an important preventative measure and critical component of medical therapy. These findings are underlined by a number of studies, the latest reported in the previous volume of the Sleep Bulletin, demonstrating that adequate sleep is associated with a decreased mortality risk in the general population.

They’re not gaining anything, but are losing a huge amount of their health, you can see it in their social interactions, their ability to learn and think clearly. Sleep is one of the keys to a successful diet and a healthy lifestyle. Other public health hazards, such as poor nutrition, smoking, excess alcohol and lack of exercise is the subject of endless research. On the contrary, little research has been done on the subject of sleep.

- Stage 1 is light sleep. You’ve probably experienced this during boring classes in school. Your body is barely asleep, your eyes move slightly, and you’re easily awakened, usually with a startled “jump.” During this stage, you’ll often have dream-like visuals.
- Stage 2 is when the eye movements stop and your brain waves begin to slow down.
- Stage 3 begins deep sleep, as very slow brain waves, called delta waves, take over the more rapid brain waves, called sleep spindles.
- Stage 4 is a deep state where all muscle movements stop. It’s hard to be awakened during this state, and when you are, you’re often in a groggy, disoriented condition.
- Stage 5 is called REM (rapid eye movement) sleep. In this stage, your breathing becomes shallow, your heart rate and blood pressure increase, your eyes jerk rapidly in all directions, and you have your wildest dreams.
- We sleep in cycles wherein all five stages are completed in around one-and-a-half to two hours. As the cycles increase, we spend less time in deep sleep and more in stages 1, 2, and REM.

Stage three and four, deep sleep, being the health sleep where the brain and heart slow to a resting phase and this stage takes up 50% of sleeping time. Dreaming takes place during stage five with waking off and on. Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness, and weakened physical and mental health. It also contributes to both minor and major injury accidents.

Physically active people catch fewer colds and other upper respiratory infections, but more exercise isn’t always better. Therefore that makes us vulnerable to diseases from colds to cancer, flu to heart disease. Some studies found that taking vitamin C (about 600 milligrams/day) for three weeks before an ultra marathon reduced post race cold symptoms, yet others have found that vitamin C supplementation made no difference. Getting frequent colds can be a sign of over training or overtaxing your body. Cold and flu viruses are spread by airborne particles, so when you cough, sneeze into your sleeve or a tissue instead of your hands, if possible. When this happens, you can expect to feel weak and run down. To be susceptible to colds and the flu and more likely to be affected by disease, when your immune system is not functioning well, germs can easily penetrate the body and wreak havoc on your organs.

Many natural ways are available in order to boost your immune system. Some of the important tips to boost your immune system are given here. Immune-boosting foods include organically grown fruits and vegetables, wholegrain, beans and other legumes, natural oils such as expelled-pressed olive oil, hemp oil, walnut oil, flax oil and coconut butter. Brazil nuts, a rich source of selenium, are particularly good for the immune system. First, the immune system manufactures antibodies, which identify and fend off invaders. Also, your immune system has a built-in memory, it remembers how it defended your body against those past invaders, and it stands ready to do it again. Adequate restful sleep helps to restore our bodies and refresh our minds. During deep sleep, our bodies release potent immune-enhancing substances that strengthen immune function.

Everyone needs to work at resetting your body clock naturally.

On average, college students today are going to bed 1-2 hours later and sleeping 1-1.6 hours less than they did a generation ago. As a result, sleep complaints and depression have increased dramatically among college students and doctors have discovered that sleeping for nine or more hours a night is not necessarily beneficial, either.

About the Author
Another fine article by Chuck Arnone in regards to our day to day health and your immune system.

http://www.immune-system-healthy.com

http://www.provitaminliquid.com

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How To Get Motivated and Stay Motivated

Depression Rescue — Thu, 09 Apr 2009 02:17:52 +0000

“Most people ask for happiness on condition. Happiness can only be felt if you don’t set any condition.” Artur Rubenstein

1) Practice patience, perseverance, and prayer. There’s a story of the person who prayed, “God, please give me patience, and hurry!” In this day and age of cell phones, fax machines and instant gratification, it’s easy to want what we want NOW. No one is willing to wait anymore. However, as we mature, we discover that it often takes patience, perseverance, and a lot of hard work to get the things we really want. Whether it’s a promotion at work, losing weight, or having a great relationship.

If you believe in God, pray for patience, persistence and guidance. God sees the big picture. We don’t. Often, looking back, we see that many of the things we just “had to have” weren’t really right for us anyway.

2) Learning how to overcome procrastination helps you get motivated and stay motivated. I believe deep down most people know what they’re supposed to do to improve their lives. But we procrastinate doing that activity. We just don’t want to do it. Whether it’s getting rid of the clutter in our home or office, cleaning up our eating habits or cleaning out the garage. Most of us know there’s something we need to do that we’ve been procrastinating. Yet, by procrastinating a task, we end up cluttering our minds further by thinking about what we should be doing.

Again, if you have certain spiritual beliefs, just ask for the courage to do it. Turn to God. This is not something I discuss in my speaking engagements as my audiences are diverse businesspeople from different backgrounds. But asking for strength works. By admitting your weakness you will often gain strength in overcoming procrastination. And getting help in many other areas of your life as well.

Stop trying to do it all yourself. Give yourself a break. Give up some of the control. Take it in baby steps. For example, clean up just half of the garage. Or, begin that exercise program just three days a week for 30 minutes a day. Too often we fall into the “all or nothing” mentality. If we can’t do it all at once, well, we simply don’t do it at all!

3) Practice positive thinking.Think about what you’re thinking about! I read on the internet that the number one thing people would like to change for the new year is to have a more positive attitude. Thoughts lead to words. Words lead to actions, and your actions determine your approach to your career, relationships, health and just about everything else. Positive thinking is something you often have to practice.

I am a worrier. And of all things, a motivational speaker! It’s my job to help people become more productive, improve morale and stay motivated. In many cases, it’s also my job to help them increase profitability. Worrying is a habit I’ve tried to consistently break. After all, worrying is negative thinking. Worry doesn’t solve anything. It doesn’t add a single day to your life. I make a conscious effort to think about what I’m thinking about. I shift my thinking to the positve whenever possible and it’s becoming more of a habit. Becoming more aware of your thoughts is half the battle.

4) Eat right in order to feel happier, healthier, and stay motivated. We all know what to eat but often need to be reminded. Too many junky foods produce junky negative thoughts. Start your morning with protein to stabilize your blood sugar. Increase your daily intake of fresh fruits and vegetables. Switch to organics whenever possible toavoid exposure to harmful pesticides. If you travel a lot this isn’t always easy. Do the best you can. Remember, moderation is the key. The minute you have that all or nothing approach, you set yourself up for disaster by beating yourself up for not being perfect.

See your doctor to find out what types of vitamins and minerals you should be taking. Studies show that even when we’re eating at our healthiest many of us are still missing vital nutrients. Drink more water. If you’re under a time crunch, and who isn’t these days, try eating raw nuts such as almonds or pumpkin seeds for protein and iron. Dried fruits such as apricots, raisins and cranberries contain vital nutrients and add lots of flavor. I do this all the time when I’m conducting day-long speaking engagements. It’s vital for me in keeping up my energy and blood sugar levels not to mention improved mental acuity. Find out what works for you because everyone is different.

How To Get Motivated and Stay Motivated…Choose To Be Happy In Spite of Your Circumstances

5) Make a decision that you will be happy in spite of your circumstances. Don’t wait until everything is going your way in order to be content. Otherwise you will spend much of your life discontented. Avoid the “when script.” For example, “When I get that promotion then I’ll be happy.” Or, “When I get pregnant and have children then I’ll be happy.” How many times have you heard people say, “Once the kids are grown and out of the house THEN I’ll be happy!”

There’s always that illusive “when script” projecting into the future. And just because you count on something positive to happen, doesn’t mean it always does. People aren’t perfect and can disappoint you. You can lose your job. Your money can disappear. Things won’t always go your way. It’s okay to plan ahead and set goals for where you want to be. Just make certain you’re also happy where you are now.

6) Don’t compare yourself to others. We tend to compare the worst in ourselves with the best in others. Don’t compare your insides to someone else’s outsides. This is especially true for women. In our society, we’re bombarded with magazines and media projecting an unrealistic standard of what we are supposed to look like. Many magazines feature ads with supermodels who are six feet tall. Even worse, the photos have been airbrushed and retouched dozens of times. Focus on developing your own unique gifts and talents. If you’re too focused on trying to be like other people, you will become discouraged, give up, and lose sight of your dream.

7) Rest, relax, and recharge completely. It’s one thing to get motivated, but to stay motivated you need downtime. If you’re sleepy on a weekend afternoon, take a nap. In our fast-paced American society, this is virtually impossible during the work week. America is one of the few countries in the world that doesn’t take an afternoon break. Lots of scientific research has shown that lack of sleep negatively affects mood, stress levels, mental acuity, weight, and overall performance. If you’re tired, you’re more likely to snap. You won’t be a pleasant person to be around.

Exercise plays an important role in getting and staying motivated. For example, many participants in my speaking engagements tell me that walking outdoors during a short lunch break is enough to reenergize them. Exercising outdoors is especially beneficial in helping reduce depression during the winter months.

While you’re exercising, and driving to and from work, listen to your favorite music. One of my favorite songs is “It’s On,” from Boney James “Pure” CD. Very upbeat music with lots of saxophone, and serves as a huge energy booster and mood lifter for me! I’ll often play it after finishing a project. It’s a small but very positive reward.

9) Get out of yourself. Be grateful for what you have. Do you have enough clothing, food, and a roof over your head? Probably so. Do volunteer work, or spend time listening to a friend or family member in need. By helping others you realize that whatever your “trauma of the day” happens to be, really isn’t so important after all.

Focus more on what you have, not on what you don’t have. Today, make a conscious decision to be happy in spite of your circumstances.

About the Author
Colleen Kettenhofen is a speaker, workplace expert, & co-author of “The Masters of Success,” as featured on the Today Show, along with Ken Blanchard and Jack Canfield. For free articles, e-newsletter, or to order the book visit http://www.ColleenSpeaks.com Topics: leadership, success, difficult people, public speaking. Colleen is available for keynotes, breakout sessions and seminars. (971)212-2412.

http://www.ColleenSpeaks.com

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How to solve anxiety and depression- talking about your problems

EstelleB — Sat, 04 Apr 2009 12:09:10 +0000

by James O’Neill

For a lot of people with severe anxiety and depression, talking about problems with counsellors and psychologists only makes things worse. A lot of time people feel as though therapists do not understand and do not even care about their problems.The difficulty with talking to casual friends is that people have so many problems themselves that they can not handle listening to other peoples problems as well. Some people find it difficult talking to friends, therapists and counsellors about personal things that really matter to them, such as sex. People are not sharing important stuff with their partners or family members. Some families do not even talk to each other. Some do not even say hello when they come in from work.

Whenever somebody is keeping worries and problems to themselves it is causing serious pain inside and separates themselves from other people. You need a soul mate in your life- someone who knows everything about you, everything you have done in your life and all your deepest secrets, problems and worries. Having someone who knows everything is very healing and healthy. This is someone who you can express your deepest love, problems, fears and sexual desires to. If you have a partner and friends like this then you have nothing to hide, you are a healthy person . It stops you from becoming neurotic.

The energy in your life and psyche needs to flow and connect with other people. The act of expressing your problems helps release them and makes you feel better. Whatever problems you have and are keeping to your self- it is putting a massive barrier in between you and other people. So to conclude this, Sharing = Love. Anything you feel you can not share or talk about, that is what needs to be expressed if you want to be healed.

Depression or anxiety means blocked energy. You may have trouble expressing your true nature- who you really are, a loving, fun, powerful and also sexual person. Love needs to flow fully on all levels and in all areas of life, including your work. If you can not be your true self in your job or at home- then you are in a crises. You are experiencing a huge block. This means there is a big problem giving and receiving energy. So talking, sharing and letting people know who you are without being ashamed is the first step of becoming who you really are, a child of Love, fun and happiness.

Please visit AnxietyMadeWell.Com for free anxiety cures and depression treatments.

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How To Defeat Depression – Learn Ways You Can Defeat Depression From Home

EstelleB — Mon, 30 Mar 2009 13:26:37 +0000

by Kim Grace

It’s easier than most people think to defeat depression. Every single day of the year more and more people put themselves further and further into deep depression that will haunt them for the rest of their life. The very select few that decide to put an end to depression are the ones that are able to really make a change in their life and psychological well being for the better. If you feel there is no way for you to solve your depression, you are wrong. In this article I will go over various at home remedies you can use to improve and even eliminate signs and causes of depression in your life. As always, be sure the speak with your psychologists or doctor before making any changes in your health and diet.Depression is a common mental disorder that affects millions of people all over the world. Sufferers of depression find it to be a very hard disease to deal with, much worse the any other mental disorder. A stress and anxiety filled life is known to progressively lead to depression.Let’s go over some home remedies for depression:

* The consumption of apples is known to be very effective in treating mental depression. The chemical substances present in apples such as phosphorus, potassium, vitamin B help the synthesis of glutamic acid, which controls the wear and tear of the nerve cells. Take the fruit with milk and honey. The remedy is very effective to recharge the cells with new life.

* The consumption of asparagus has been found to be effective in treating nervous weakness and depression. It’s used as an herbal medicine for treating mental disorders. One to two grams of the powder of the dry root of the plant should be taken once daily.

* Treating depression by using lemon balm has been shown to be very successful in treating mental depression. It works very well to relieve brain fatigue, raise a person’s spirits, and help the heart cope with depression. Thirty grams of the herb should be mixed with half a liter of cold water and should then stand for about twelve hours.

* Treating depression by using rose has shown to be effective in treating depression. Mix 15 grams of rose petals in 250 ml of boiling water. Drink occasionally instead of coffee and tea.

* Treating depression by taking Vitamin B has shown to have great effects in treating depression. By having a constant stream of nutrition going into your body, you are able to successfully build up brain chemicals, such as norepinephrine and serotonin.

Depression is a serious disease that can make life itself miserable to live. Follow the above home remedies as well as the steps below to rid yourself of this horrible mental illness:

* Exclude coffee, tea, sodas, sugar, food colorings, white flour products, and strong condiments from your diet.

* Consume three balanced meals a day

* Become more active in outdoor activities

* Relax and meditate once a day

No longer do you have to live your life depressed, give one of these great home remedies a try today!

About the Author
Kim Grace has a long family history of doctors, herbalists, and acupuncturists that date back for more than half of a century. She has created a comprehensive guide of the most effective and natural treatments for how to defeat depression and causes of depression

Top Depression Treating Techniques Unleashed!

EstelleB — Sun, 29 Mar 2009 01:17:09 +0000

by Mr Christopher latter

The roller coaster economy, family concerns and daily life have many people searching for depression treating techniques that deliver real results. Today people find that the harder and faster they work the less satisfaction and happiness they find. It is now more common than ever before for many individuals to complain that they feel sad, tired, stressed out or just “down in the dumps”. These types of feelings affect our bodies as well as our minds and soon we feel so dejected that we begin to believe there is no use to try anymore. Luckily there are some quick techniques for you to use to help turn this kind of attitude and mood around. Depressions can be difficult to handle and the best time to take charge of your emotional and mental transformation is NOW.

Meditation

With our frantic lifestyles today it is little wonder that we are feeling stretched far beyond out breaking point. Too many of us are giving nurturing care and advice to others and not addressing our own needs. This is why one of the top depression treating techniques is Meditation. You do not have to take a formal class to learn how to meditate successfully. Just set aside 15 minutes or more once or twice a day to tune in to your own mind and spirit. Find a quiet, soothing space inside your home or outdoors where you can sit, close your eyes and center yourself. Do not allow your thoughts to drift to all of the outside cares and problems; just concentrate on the tranquility and peace of the moment. This quiet time of meditation will help you find the answers that you need for your daily life and it will also ground you and give you a feeling of rejuvenating energy.

Exercises

Healthy movements and stimulating exercises makes you healthier in the physical sense but it does much more for you emotionally and mentally. Exercises are a great depression treating tip. When you are active you have increased productions of chemicals called endorphins that are being released. Endorphins are better than any medication at making us feel happier and they are completely natural. Even a brisk walk around the block can help your body begin to create more endorphins. The amount of these chemicals will depend on the amount of exercises that you are doing, so you are in complete charge of the process. Imagine how wonderful it will feel to finish up your exercise session with more energy and happiness than when you started. Soon you will find that all of those feelings of depression have been replaced with feelings of enthusiasm and well being.

Sharing Our Feelings

Friends, professional counselors and family members provide many people with a safety net of emotional support. Being able to share our thoughts and feelings with others is another depression treating tactic that has good results. You can turn to religious leaders; community based counseling centers or even anonymous help on line or over the phone. Sometimes just voicing our innermost feelings helps target the reasons that have contributed to the feelings of depression. When we feel down and sad the common response is to avoid facing other people but this only increases our isolation. You will not be judged for your feelings and your loved ones will stand by you and help you get through this challenging, emotional time. If you do not feel as though you can speak the words aloud, write them down and hand the pages to a counselor or friend that you trust. Do not be afraid to speak anonymously with a crisis volunteer on the phone. All of these people are hear to help you and they will listen and understand. This may be your first step from the darkness of depression out into the sunshine of life.

Learn more about Depression Treating or follow the links to an archive of closely related articles to Depression Treating.

About the Author
Christopher Iatter… “I am the auther of this article, i am very interested in helping people with their depression, stress, and anxiety problems as members of my family have suffered severely with some of the symptoms asociated with these mental illnesses. I really hope i can help.”