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Top Ten Ways to beat the blues
Do you instinctively reach for a cup of coffee and a chocolate biscuit when
you are feeling low? If you do. its not because you are weak-willed; there is a
perfectly rational explanation. Both contain chemicals which will increase your
energy levels and make you feel good.
You should aim for obtaining at least 30 minutes of sunlight each day, the
most important thing is that light reaches the back of your eyes.
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  Base
your meals on carbohydrates foods such as potatoes, rice and pasta and eat
frequent small amounts. Begin your breakfast with
protein (i.e., meat, eggs,
peanut butter, nuts, cheese) for long-lasting energy.
Fiber helps food go
through your digestive system at a proper rate, giving a more constant energy
supply. Aim to make up for your daily fiber intake by including fresh
vegetables, fresh fruits, and whole grain breads and cereals in your meals. Try
to eat saturated fats and protein in moderation..
TURNIPS � THE ROOTS OF HEALTH Winter is a time when many people feel low.
Green vegetables may not be as abundant in the cold months but there are plenty
of root crops such as turnips, Swedes and celeriac. These hardy vegetables are
rich in nutrients that keep you healthy and help to raise your spirits.
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  Exercise
regularly for at least 30 minutes continuously three times a week.
Walking is a
great form of exercise. Mild exercise gets the blood flowing and transports more
oxygen throughout your body (especially to your brain), helping you feel
mentally alert and alive.
  Cut
down on sugar and refined foods. Sugar might give you an initial rush of energy,
but within an hour or so the blood sugar level can become low, and when it's low
you may feel low, too.
  Limit
your intake of alcohol tea, coffee, fizzy drinks and chocolate. Coffee can make
you more alert for an hour or so, but later you get an opposite reaction.
Caffeine tends to increase the release of insulin in the blood, and insulin
lowers the blood sugar level. When you have low blood sugar levels, you begin to
feel less sure of yourself, and have low energy levels, which can lead to the
blues or depression.
  Avoid
stimulates such as cigarettes and drugs. Immediately after quitting smoking, you
never again have to deal with the hassle of leaving your workplace, someone's
home, your own home, a restaurant, or other places to smoke.
  Try
an aromatherapy massage, acupuncture, shiatsu or reflexology. Also, be
disciplined about your sleep.
  Food
allergies and intolerances may cause depression. See a doctor or qualified
nutritionist.
  Consider
taking a multivitamin and mineral supplement if you feel that your diet in
inadequate.
  Some
herbal and homeopathic remedies may help to relieve the symptoms of depression.
But always consult a qualified practitioner first.
 Think
positively- if self help measures are unsuccessfully you can get help from a
trained counsellor who can help you to regain a more optimistic outlook If you
have other interpersonal disputes at home or at work, resolve them or get help
to do so.
Cola contains about 10 teaspoons of sugar plus caffeine equal to about half
a cup of coffee. In addition to bringing on the blues, this cycle can result in
dependence, poor nutrition. and obesity - reasons to get down on yourself even
more and feel blue. |
Above all, Stop expecting yourself to be perfect all the time and stop
beating yourself up for making mistakes.
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