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Wednesday, 16 June 2010 06:11 - Healthy Tips Newsletter March 2010

Posted Jun 16 2010 3:11am

March 2010
Monthly Health Tips Newsletter

Accessing Resources for Empowerment(tm)

This issue contains:

People frequently talk about steps in analogies and metaphors. "One small step for man -- one great leap for mankind", said Neil Armstrong as he stepped off the Apollo space craft on to the moon surface. "A journey of a thousand miles begins with a single step'" said Chinese philosopher Lao Tzu. And the truth of the matter is that we can't get anywhere without taking steps, even small ones. In fact, it's one of the first things that we learn, after we learn to stand on our own two feet - taking that first step. And look at how many steps you have taken since then!

We take steps in order to get from one place to another.  We take steps in order to get from home to work, from one side of the room to the other, and from one place to the next in our lives. We simply can't get along without taking steps. So what's the problem when we take a step towards our own health and well-being by taking time to treat ourselves well, and then we stop?  Why stop there? Why not keep taking steps after that first step that we have taken.

Most of the time it seems people say - "I just don't have time" to take those steps to look after myself out there in the 'real world'. But when you think about it, how much time does it to really take to take a step? It might need more effort to take one big step, but in fact it takes very little time and effort to make several small ones.

Here is one step that you can take to continue the good feelings that you had when you say, decided to have a massage, or even a warm bath. Remember when you were lying on that massage table, or in that bath? Just let your mind go back there now and remember it - right now remember the smells, remember the sensations in your body, remember the feelings that you had, remember the sounds. You may not know this, but your unconscious mind remembers every experience that you have ever had, and faithfully stores it away so that you can access that 'file' whenever you need to -- like right now for example. Visualize this in your mind, hear the words that were being said to you or you said to yourself, feel the feelings that you felt. Take just a moment to re-experience that feeling, and while you are at it, just take a couple of deep breathes and let go of any tension you might have in your body. You felt good then and you can feel good now. Your body and mind will rejoice in the re-experiencing of that moment - and it's a small step - and you can take many of those during the day, because you know what? They only take 30 seconds or a minute, and everyone has time for that. All you have to do is just be aware that you can, and make the choice. Enjoy those small moments often.


Readers who send in questions can have them answered by Dr. Leyton right here!

Did you know that Dr. Leyton writes for both Ezine Online Articles and for Wellsphere International the online health network seen by millions daily.

Thanks for reading this month's newsletter. See you next month!

The EmWave PSR Personal Stress Reducer from HeartMath

Did you receive this newsletter forwarded or sent from a friend or colleague by email?  If you would like your very own monthly issue
Healthy Tips
Short and Simple~News to Use
There are four basic principles to health:
1. Good nutrition
2. Good exercise
3. Good thinking and emotional states
4. Good self-care
These embrace the mind, body and spirit of good health and well-being. Each monthly tip(s) will address one or more of these principles. These health tips are short and simple. All tips, where applicable, are based on quality research that is being done in the medical field. You will see links throughout the newsletter to take you to more detail if you wish...or you can simply read what's here.


Anyone who has suffered from depression knows how debilitating it can be.  As many as 2 million people may be suffering from depression in Canada alone.  Depression is more than just "feeling blue" occasionally, and consists of feelings of helplessness, hopelessness, and sadness, together with sleeping difficulties.  There are often changes in appetite that can vary from eating too much to not eating at all.  Other feelings associated with depression can be a loss of interest, a lack of motivation, and a meaningless feeling about life in general.  Suicidal thoughts may be present.

Depression is not the same as feeling sad as a result of loss.  Grieving in the face of loss is a natural, normal experience.  People grieve in different ways - some people are very expressive and cry a lot, while others grieve quietly.  It is natural to grieve the loss of a loved one, so don't let anybody talk you out of it.  If you are still feeling intense grief after a year, then you may need to seek assistance.

Depression can result from external events such as highly stressful experiences that go on for a long time, from chronic illness, or from events that remind us of significant emotional experiences from our childhood that are unresolved.  In depression we literally "depress" or suppress our feelings and emotions.  When we hide our feelings, or keep them inside the result is depression.  Some people do this without really understanding or realizing it, and have no idea why they are depressed.

There is therapy for depression, but unlike most doctors I don't believe that the standard antidepressant drug therapies are necessarily helpful.  In fact, recent studies have suggested they are not.  In spite of that, doctors tend to prescribe antidepressants very early on in the treatment of depression, when often all people need is a listening ear and some sensible therapeutic behavioural psychotherapy.

Nutrition can play a big part in depression for some people.  There are many people who suffer from more severe depression as a result of depletion of their B vitamins. B complex vitamins (B12, B6, and folic acid) can be depleted by too much alcohol, caffeine and even the birth control pill or synthetic estrogen, and of course eating poorly.  Although this has been known for some time doctors don't always prescribe B complex vitamins for depressed patients.  Vitamin B6 and magnesium are often very helpful in depression associated with Premenstrual Syndrome (PMS).  Aerobic exercise has been shown in many studies to be really helpful for depression, and is a necessary part of treatment.

Depression can also result from decreased light exposure, and this kind of depression is known as Seasonal Affective Disorder.  It can be alleviated through daily exposure to special full spectrum light, usually about 30 minutes a day, beginning in October and ending in April.  People with seasonal affective disorder have significant depression only during those months.

So the bottom line is, if you think you are depressed, contact your family physician, or other health care practitioner for a diagnosis.  Once a diagnosis has been made find yourself a good psychotherapist, and begin taking extra B complex vitamins -- about 50 mg a day is adequate.  There are other natural agents you can take. S-adenosylmethionine, affectionately known as Sammy (available over the counter), as well as herbs such as St. John's Wort can be effective in depression, but you should check with your healthcare advisor before taking these, as they can interact with each other, and any medication that you may be taking.

Copyright Accessing Resources for Empowerment(tm) 2008. All rights reserved.
Accessing Resources for Empowerment (tm) is committed to bringing you quality products,
workshops, ideas, information and links to help you negotiate the world around you more
easily and comfortably. The information and suggestions provided in this newsletter and other
articles are for educational purposes only and are not intended as treatment to be used without
the further advice of a physician or other health-care practitioner familiar with the diagnosis
and treatment of any condition using nutritional or other alternative approaches.
Please, always see your health care provider to provide a proper diagnosis and
for any further details of treatment.
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