Depression

Wot you can do to fight Depression by Yourself

:arrow_right: Get Sunlight as much as you can.
You also could go to Solarium twice a Week for 10 Minute a Time.
Go in Winter on Holiday to South
Get you a Camera and go out walking,and take Pics when ever you can. (Just post it on Facebook or sell it)
:arrow_right: Eating and Drinking (my Topic from Yesterday seems gone but i bring a short for that)
Get you Vanille Yogurt or Vanille Ice Creme before going to Bed (small one just. Vanille sets something in Brain to let you feel Happy)
Remember. When going to sleep eat and dring Protein. Your Body needs to refill Cells. But when Breakfast then eat Carbohydrates. Gives the Body Energy to start the Day. (When having too much Protein at Evening it lets you dreaming a lot. So rather mix Protein with Salat,Row Veggy or Fruit)
Here down a Copy of an Article

Natural measures against depression
Below we provide you with simple to implement and natural measures to help the alleviate depression:

Inkagold
More raw food for depression
The share of raw food in the diet should be significantly increased if a tendency to depression is present, because only in the raw yet all the nutrients, such as vitamins, minerals and enzymes are present in their original form and can be the body for all metabolic processes available.

In particular, the enzymes and vitamins are extremely sensitive to heat, so that a large part of the food should be consumed uncooked.

For depression: increase neurotransmitter reserves
Neurotransmitters such as serotonin , dopamine or norepinephrine are transferred chemical messengers in the brain, the information from one nerve cell to another. Therefore, a low or unbalanced neurotransmitter levels can lead to depression, but also result in “only” severe mood swings and poor concentration.

For example, serotonin sufficient extent available, it makes for a good mood, a good concentration and optimism. Low serotonin levels can lead to sleep disturbances, irritability, lack of concentration and depression. Precursors of serotonin are z. B. in bananas, brown rice, fennel, figs, potatoes, spinach, tomatoes and blue-green algae contain.

Saffron Extract can as a dietary supplement taken to increase serotonin levels. In studies has proven that saffron extract (2 x 15 mg / day) after 6 weeks showed similar effects as fluoxetine, a very commonly-prescribed antidepressant.

Dopamine is responsible for attention, joy and mental clarity. A lack of dopamine makes inter alia manifested by apathy, lack of ability to love and lack of remorse consciousness. Foods that help to increase the levels of dopamine, are such. As shellfish, poultry and soy products.

Norepinephrine controls the appetite control, the motivation and the drive. At low noradrenaline may lead to a lack of drive and ambition, as well as obesity. Green vegetables, avocado , soy products, blue-green algae , oats, apples, pineapples , bananas and almonds contain the building blocks from which can then be formed by the body norepinephrine.

Endorphins are probably the most well-known neurotransmitter. Endorphins not only provide for a euphoric mood, but also inhibit naturally pain. Women who suffer from premenstrual syndrome (PMS), often have a lack of this neurotransmitter. Regular exercise such. As jogging or walking, but also listening to music or a good meal into an increase of endorphins in the body.

Gamma-aminobutyric acid (GABA) provides a feeling of relaxation and inner peace. A lack of this neurotransmitter leads to restlessness and anxiety. Wheat bran and fish are good sources of GABA.

So it is quite possible with an appropriate diet to increase the production of neurotransmitters and thus positively altering the motivation of the body and the emotional mood and fight depression. Below you will find out which nutrients can affect how the atmosphere and in which foods they are found:

Nutrients for depression
Calcium provides inter alia for optimal nerve cells to communicate with each other - an important prerequisite for success in the fight against depression. In addition, calcium provides for the maintenance of a sufficiently high serotonin levels.

Fruits like oranges, kiwi, melons, bananas and strawberries contain - in proportion to their energy content - especially a lot of calcium.
The calcium-rich vegetables include z. B. spinach, peas, asparagus and cabbage.
But of course, sesame seeds, pumpkin seeds and Sonnnenblumen- and nuts contain a lot of calcium.
Especially recommended is the Sango marine coral , which has a 20% calcium content.
A lack of zinc leads to memory problems, fatigue and lethargy, increasing the risk of depression. Good sources of zinc include pumpkin seeds, nuts, mushrooms, wheat germ, chickpeas, oats and legumes

Chromium regulates blood sugar levels, improves the metabolism of amino acids and prevents anxiety, fatigue and depression. Good sources of chromium include corn, brown rice, whole grains, potatoes and mushrooms.

Magnesium ensures activation of B vitamins and supports the relaxation of nerves and muscles. Kiwis, figs, apples, bananas, tomatoes, squash, corn, potatoes, legumes, garlic, nuts, wheat germ, whole grains and eggs are rich in magnesium.

Selenium deficiency manifests itself in irritability, depression and anxiety disorders. Selenium-containing foods are z. B. sunflower seeds, nuts, bananas, kiwi, grapes, peaches, onions, lima beans and potatoes.

Omega-3 fatty acids , the z. B. abundant in flaxseed oil are present or krill oil and the vegetarian DHA algal oil, increase serotonin levels and thus alleviate depression.

In addition, it is extremely important to drink plenty of good water. A latent dehydration (lack of water) can have a significant impact on the mental and physical health. Even mild dehydration can cause headaches, poor concentration, memory and visual disturbances. Strong dehydration can lead to delirium.

For depression: Provide a stable blood sugar level
Glucose is very important for an optimal supply of the brain. This does not mean that you should only feed on sugary itself. Instead Sugary (sweets, sweetened drinks, cakes, etc.) should be completely avoided to prevent spikes in blood sugar and therefore blood sugar fluctuations. This fact can at a fall in blood glucose to crying fits, irritability, fatigue, dizziness, forgetfulness - to depression - lead.

Among the foods that cause spikes in blood sugar, also include highly processed carbohydrates such as white rice and white flour products.

Additionally, it should to excessive consumption of coffee to dispense and alcohol consumption as well as fried food. Nicotine also blocks the activity of the “feel good” -Neurotransmitter, therefore a waiver is also advisable if you want to create the phase-out of depression.

When depression reduce stress
Sleep deprivation and emotional and mental stress deplete the supply of “wellness” -Neurotransmittern and thus favor depression.

The body responds to emotional stress as well as to physical danger, namely the fight or flight mechanism. The vital body functions such as digestion, utilization of nutrients, growth and repair of cells come to a halt because the body is set to fight or flight.

The pituitary gland is working at double speed to hormones such. As adrenaline, noradrenaline and cortisol release.

Previously, these stress hormones were reduced through physical work. Modern man, however, moves hardly and also is often in constant stress. The existing by this unfavorable constellation in excess stress hormones can lead to a wide variety of diseases - including depression.

Therefore, it is extremely important to stress through regular relaxation measures such as yoga , meditation hear music or to deal with a good book.

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