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Depression is one of the most treatable of the mental illnesses, particularly if you get early
intervention. This week's article focuses on Outdoor Exercises: Better Suited to Fight Depression, based
on a study conducted in 2007, indicating that walking in a park-like setting was more beneficial for mood
and self-esteem compared to walking in a shopping center.
Take out time to fill in
Free Fitness Analysis, a tool especially developed to evaluate your present
health status. WF team plans to publish a yearly report on the same, to help women take a better, timely
care of their health.
In fitness,
Namita |
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Your body is constantly dumping old bone tissue. One study has shown that the process actually speeds up
while you sleep, peaking at about 3:00 in the morning. Having a calcium-rich night cap-maybe a glass of
skim milk or some nonfat yogurt - may keep your blood level of the mineral more stable during the
overnight hours.
A visit to your supermarket's dairy case will lead you to a mind-boggling array of nonfat and low-fat
dairy products, including milk, cheese, and yogurt. An eight-ounce glass of skim milk contains 300
milligrams of calcium. Drink 3 1/2 glasses a day, and you'll get all of the mineral you need.
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You Did
There have been situations in your life that you thought you would never get through. And yet, you did.
There have been challenges you faced that you thought you would never overcome. And yet, you did.
There have been losses you've suffered that you thought you would never be able to get beyond. And yet,
you did.
For you are here today, stronger, wiser, more experienced and more knowledgeable as a result of it all.
Though the road has had its rough spots, you've successfully made your way along it.
There will certainly be more rough spots ahead, and there may even be some particularly difficult ones
right now. So it pays, every now and then, to look back and remember that even though you thought you
wouldn't get through, you did.
And now, even more importantly, you will
Note: WF Members receive motivation like this in their e-mail box every Monday morning! You can download
Free motivational Wallpaper Changer at
http://www.womenfitness.net/downloads.htm.
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"There's no scarcity of opportunity to make a living at what you love. There is only a scarcity of
resolve to make it happen. ”
–
Wayne Dyer
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Healthy Recipe
Red Cabbage with Apples
Makes: 4
Ingredients:
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2 cups apple juice or cider
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2-4 Tbsp. apple cider
vinegar
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1/2 tsp. allspice
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3 cups shredded red cabbage
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1 cup grated red apple
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Pinch of salt
Directions:
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In medium saucepan, bring apple juice or cider, vinegar and allspice to a boil.
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Add cabbage, apple and
salt. Simmer, uncovered, 30 minutes, stirring occasionally. Serve warm or cold.
Nutritional Information:
Per serving:
Calories: 96 Kcal
Total fat: <1 g
Carbohydrate: 24 g
Protein: 1 g
Dietary fiber: 3 g
Sodium: 85 g
Courtsey: AICR
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Outdoor Exercises: Better Suited to Fight Depression
A 2011 study in Environmental Science & Technology
clarified the best setting to engage in physical
activity. After examining 11 studies with 833
participating adults, the author's concluded that
when compared to indoor exercise, outdoor exercise
led to:
- Greater improvement in mental well-being
- Greater feelings of revitalization
- Increased energy and positive engagement, and
- Greater decreases in tension, confusion, anger and
depression
Exercise helps patients with depression re-establish
positive behaviors. For patients with anxiety
disorders, exercise reduces their fears of fear and
related bodily sensations such as a racing heart and
rapid breathing. After just 25 minutes of your
workout, the mood improves, you are less stressed,
you have more energy — and you’ll be motivated to
exercise again the next day. WF experts suggest 150
minutes of moderate exercise or 75 minutes of
vigorous exercise each week to overcome depression.
Learn more about this article
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