Top 10 Things to Increase Health: Part 2 of 3Western Diet Promotes Depression in Women
Women who eat a typical Western diet, high in junk food, may increase their risk of suffering from mood disorders such as depression, according to a study conducted by researchers from the University of Melbourne and published in the January, 2010 edition of the American Journal of Psychiatry.
Regular chiropractic care, sufficient water and proper rest are well known ways to promote health.
Here are some more suggestions:
#4 Remember to Breathe
Slow, deep, controlled breathing can have an immediate calming effect on the body. Try this when you feel stressedâ¦Inhale through your nose for 4 seconds, hold it in for 4 seconds, breathe out for 4 seconds, and then hold it out for 4 seconds. This way of conscious breathing has been practiced by Monks and Yogi's for centuries and leads to several health benefits such as reduction in blood pressure, better oxygenation of the blood and greater mental clarity.
Your body was designed to move! Minimum exercise that we recommend is 20 minutes each day. If nothing else, begin by walking. Grab a friend or a loved one and go for a walk together! You may also want to consider a personal trainer, at least short term, to help you develop a workout routine that fits your needs. Exercise releases chemicals in the body called endorphins which act as natural pain relievers and are known for their ability to create a feeling of well-being.
#6 Eat Fresh, Natural Nutrient Rich Food
Green leafy vegetables and seasonal fruits are the healthiest foods you can possibly eat as they are rich in vitamins, minerals, anti-oxidants, and phytonutrients to keep your muscles and bones strong, your immune system healthy, and your blood sugar stable. This alone reduces your risk of many diseases.
#7 Develop a Spiritual Practice
Studies show that people with a regular spiritual practice (regardless of religion) are healthier and happier! Regardless of belief, you can still get these benefits by taking time to thank a higher power for the blessings in your life, and I suggest making it as much a part of your daily routine as brushing your teeth. What are you grateful for? Gratitude is a very powerful human emotion and spending time each day being grateful is an important key to happiness.
Another recent study, published in the British Journal of Psychiatry, found that among 3,486 middle-aged women and men, those who ate a diet primarily composed of vegetables, fruits and fish were significantly less likely to be depressed than those who primarily ate refined ("white") grains, processed meats, fried food, sweetened desserts and high-fat dairy products. See principle #6 aboveâ¦a good diet leads to good health and a "junk" diet leads to "junk" health.
The Bottom Line
Medicine has a huge and innovative approach to increase your dependency on them and to increase their profits. A May, 2010 report in Social Science and Medicine documents the growing trend toward the "Medicalization of the Human Condition." The report documents many common problems, many of which are simply due to being human, that now are defined as medical disorders that supposedly need prescription drugs and other costly treatments.
The story also said medicalization of human problems may be caused by increased consumer demands for medical solutions and the DRUG maker's expanding drug markets. The author stated, "By estimating the amount spent on medicalized human problemsâ¦the question is whether this spending is 'appropriate'â¦and consider policies that curb the growth or even shrink the amount of spendingâ¦" Or, the public may just awaken to the idea of growing their health.