9 Natural Remedies for Depression

 

 

 

The natural remedies for depression may help you out if you’re suffering from depression. It’s normal if you feel sad or low at sometimes. But if your blue mood continues for many days, it could signal depression. Acute depression is an episode of sadness along with other symptoms that last for two weeks in a row. It will even interrupt your daily activities.

Symptoms of depression include

  • Fatigue
  • Pessimism, hopelessness
  • Trouble concentrating and making decisions
  • Feelings of guilt, worthlessness
  • Irritability
  • Insomnia
  • Early morning wakefulness
  • Restlessness
  • Overeating
  • Appetite loss
  • Digestive problems
  • Aches and pains
  • Empty feelings
  • Suicidal thoughts
  • Suicidal attempts

Depression is not a sign of weakness. So if you’re suffering from a combination of these symptoms, or continuously feeling low seek help. Here we talk about all the natural cures for depression.

Natural remedies for depression

Eat a healthy and well-balanced diet

The foods that you eat has a significant impact on your brain health. Your diet can even be an alternative cure for depression. Take care to eat foods that boost your neurotransmitters. The neurotransmitters are your brain’s messengers that control your energy levels, mood, appetite and several other functions in your body.

A study published in the British Journal of Psychiatry found that people who ate wholesome, nutritious foods had lower odds of depression. And people who ate processed, sugar-laden and high-fat foods suffered depression. The study tracked the eating habits of the participants for five long years before finalizing the results. Eating wholesome and healthy foods helps you to beat depression naturally. Include healing foods such as omega three fats, fruits and vegetables, healthy fats, lean protein, and probiotic foods in your diet.

Follow a routine

Depression can pluck out the structure in your life. Be firm on setting up a gentle daily schedule to set you up back on track.

Set Goals

Depression makes you lose direction in your life. So set goals to get you back on track. Decide what you’re going to achieve even though it be small. Write it down, verbalize it. Break down your goal, keep on going and finally celebrate each milestone.

Exercise

Research studies show that regular exercise of any intensity can prevent future depression even if you do it for just one hour. Exercise temporarily boosts your feel-good chemicals called endorphins. It gives you long-term benefits if you are suffering from depression. Experts say that regular exercise encourages your brain to rewire itself in positive ways.

“Physical activity has been shown to be effective in alleviating mild to moderate depression and anxiety,” says Carol Janney, an MSU assistant professor of epidemiology.

Humans are social beings so friends and family can be an excellent source of strength when you’re feeling low. Exercising as a group improves your quality of life and helps to beat depression. It dramatically impacts your physical, mental and emotional health.

Sleep

Depression can give you many sleepless nights. Sleep deprivation can make your depression worse. Scientific literature says that if you sleep less than the recommended 8 hours a night, it is linked with intrusive, repetitive thoughts like those seen in anxiety or depression.

Try to make some lifestyle changes if you want to improve your sleep quality. Try going to bed and getting up at a particular time. Avoid napping, remove computer or TV from your bedroom to minimize distraction.

Essential oils

According to scientific literature, lavender oil has neuroprotective effects. It has antioxidant properties and enhances dopamine receptors. To use lavender oil as an alternative therapy for depression add ten drops of the lavender oil to your warm water bath, diffuse a few drops to your room at night. Topically apply 2-3 drops to your templates, chests, and wrists in the morning.

Roman chamomile oil helps in battling depression naturally. It calms your nerves, acts as a mild sedative and even promotes relaxation. Inhale the vapors of the Roman chamomile oil for a few times in a day or topically apply 2-3 drops to the back of your neck and wrists.

Spend time outdoors

Breathe in some fresh air and spend some time in green spaces such as parks or even in your garden. Improving your vitamin D levels can help to reduce depression. Spend about 10-20 minutes in the sun to battle depression.

Supplements

Including fish oil supplements is critical for neurotransmitter function. Probiotic supplements enhance the mental outlook which is the result of gut-brain connection. Vitamin D supplement acts as a natural remedy for depression.

Adaptogen herbs such as Ashwagandha and Rhodiola are healing plants which reduce stress hormones and relax the nervous system. Rhodiola increases the sensitivity of neurons while ashwagandha combats the effects of stress, reduces depression and anxiety and balances hormones.

Try something new

Try to add variety in your actions and bring back some fun into your life. Push yourself to do some different stuff. Try taking a new language class, visit a museum, volunteer at a soup kitchen, or do some gardening. Experts say that when you challenge yourself to do something different, it creates changes in your brain. It alters the level of the chemical dopamine which is linked with pleasure, enjoyment, and learning.

If you want more information to boost your brain health, you can read my post 6 Best Brain Foods You Must Know which was published in Nupathe.com

 

All You Need to Know About the Dangers of Talc for Your Baby

If you use talcum powder, then take a few minutes to read about the dangers of talc for baby. Talcum powder is a mineral based product made up of elements like silicon, magnesium, and oxygen. It absorbs moisture pretty quickly and helps to cut down on friction. 
 
Mothers use it to keep their babies’ bottom dry and rash free.
So far so good. But health experts warn you about the dangers of talc for your baby. 
 
The American Academy of Paediatrics advises that talcum powder can cause breathing trouble and severe lung damage for babies if your baby inhales the particles. Talc powders contain minute granules which can quickly pass through your babies’ airways.
 
If your baby inhales the tiny particles, it can lead to lung irritation and respiratory distress. Even asbestos free talcum powder can irritate and inflame your baby’s nasal airways.
 
The results can be more drastic if your baby is at high risk of respiratory illness. The high risk includes premature babies, babies who’ve had many respiratory diseases or suffering from a respiratory syncytial virus, premature babies, and babies with congenital heart disease.
If your baby isn’t at high risk and you’ve decided to use powder for your little one then follow these tips.
  • ·        Use the talcum powder sparingly
  • ·        Put the powder in your hands and not “on” or “near” your baby
  • ·        Keep the powder tin out of your baby’s reach
  • ·        If there are other small kids in the house, keep the powder out of their reach too
  • ·        Never allow powder buildup on your baby’s skin
  • ·        At every diaper change wash away any powder that may have accumulated in the folds of your baby’s skin
  • ·        If you have a girl baby, avoid or limit the use of powder in the diaper area because experts warn talcum powder may cause ovarian cancer.

 
 
Apart from talcum powder talc may be present in
ü Bath balms
ü Soap
ü Shower products
ü Blush
ü Feminine hygiene products
ü Lotions
ü Deodorants
ü Facemask
ü Toothpowder
ü Lipstick
ü Eyeshadow
ü Foundation
 
Better alternatives for your baby instead of using talc

 

Instead of depending on commercial products, you can make your own DIY diaper rash cream that contains beeswax, coconut oil, shea butter, witch hazel, and calendula. Magnesium oil is another safe alternative. 
 
These treatments include anti-inflammatory and wound healing properties that heal your baby’s diaper rash quickly. These products will reduce skin irritation and inflammation without harming your baby. 
Take care,
Swarnam

All You Need to Know About Hair Extension Cautions

Are you planning to go in for hair extensions to inject life, fullness, and length into your sad looking locks? Be known that the health hazards of this beauty treatment outweigh its rewards.
“There are people who use hair extensions without complaint. But extensions add excess weight, pulling on the hair, which can lead to damage to the hair follicles,” Dr. Orly Avitzur Medical Advisor for Consumer Reports tells ABC News.

Hair Extensions

Hair extensions may cause patchy hair loss, blinding headaches and sometimes permanent damage. The procedure may cost anywhere between a couple of hundred dollars to several thousand.
Experts warn you to make sure whether the stylist attaches extensions using a method that is suitable for your hair type. You may develop problems if the hair extensions are connected too tightly or weigh too much.
The weight and the tension combine and place a strain on your hair follicles. This combined action causes your follicles to stretch out which results in hair loss.
The above process is known as Traction Alopecia, which causes permanent damage to hair follicles and prevents hair regrowth.

Hair extension cautions you to need to know about

  • Get professional help.
  • Make sure you have the right texture and color
  • Always use good quality hair extensions. You need to have the human hair extensions tailored for you. Check whether it looks natural, authentic and lived-in.
  • Using a silk bonnet or silk pillowcase at night will protect your hair from dryness and breakage.
  • Beware of weaving the extensions too tight. You can get long-term damage or hair loss.
  • Avoid putting chemicals on your hair; it will increase the hair fall.
  • Treat and nourish your hair with hot oil treatments. You can apply virgin coconut oil to keep your locks lustrous and healthy.
  • Get educated about using hair extensions and do it safely and smartly.

 

Top 4 Advantages of Wearable Heart Rate Monitors

 

When you work out your heart rate increases. If you monitor your heart rate, you can get most out of your exercise regimen. A wearable heart monitor can track your resting heart rate.
 
Regularly measuring your resting heart helps you to track your overall fitness over time. It helps you to plan some off-days where you should take it easy and let your body recover.
Here are the top advantages of wearable heart rate monitors
 
Heart rate monitors give you definitive data. They help you to determine the level of effort to accomplish a given task and also the circumstances. For example the weather, machine or free flow, indoor or outdoor work out, effects of medication, effects of caffeine, time of day, sea level and fatigue.
 
A heart rate monitor gives you a clear indication and analysis of your cardiovascular system during your physical activity. You can share this data with your doctor during your checkups.
 
They even act as your coach detailing your heart rate along with your perceived exertion rate. Based on this data you can decide whether you need to pull back, increase your intensity or whether you’re in the groove. All these information helps you to zero in on your efforts and obtain the desired results. The heart rate monitors even enhance your workout safety as well.
 
HRV monitors give more precise biometrics for your every movement, sleeping time, and calorie burned because it uses more precise heart rate data. HRV tracking is changing the face of wearable tech measures since it measures not only your physical fitness but also your mental health and emotional health.
 
Access to this data will influence your lifestyle choices. This information will help you to make better decisions about how you exercise, sleep and manage stress levels. Wearable heart rate monitors are an investment for your long-term health.
 
Best sports watches with heart rate
  • Polar M430
  • Suunto Spartan Trainer Wrist HR
  • Garmin Forerunner 935
  • TomTom Spark 3

 

Best Heart Rate Training Chest Straps
  • Polar H10
  • Wahoo Tickr X
Best heart rate monitor for HIIT training
  • MyZone MZ-3
  • Moov HR Sweat
  • Best fitness trackers with heart rate
  • Garmin Vivosport
  • Fitbit Charge 2
  • Nokia Steel HR

 

Yoga- A Perfect Workout for Runners

Yoga is a stress buster and is a great workout for everyone.  But if you’re a runner, then you might get some huge perks from yoga. Due to its repetitive nature, running can cause musculoskeletal imbalances. Yoga helps to restore symmetry and balance to your body making it a perfect complement to running.
 

Physical effects of yoga

 
Flexibility
Yoga stretches your tight muscles and increases the range of motion in the related muscles. This action results in increased flexibility, greater ease of movement and significantly reduced nagging aches and pains.
 
Strength
Chances are your lower body muscles might be stronger, while others remain underused and weak because of your running schedule. Be known that strengthening your upper body and core helps improve posture while running. A strong core creates a better overall form and yoga helps you to achieve this.
 
Biochemical balance
If you overuse some muscles and underuse some it might cause muscular imbalances. Even a seemingly simple yoga pose requires a balanced activity of opposing muscle groups. Yoga awakens every part of your body and improves biochemical balance.
 
Improved breathing
Lung capacity is crucial if you’re a runner. The better your lung capacity, the more oxygen is circulated in your system. Yogic breath is called pranayama. So when you breathe in you bring oxygen, and create a vital life force. Through this conscious breathing technique, your body gets energized as a result of increased oxygen circulation throughout its systems.
 
Complete inside-out body workout
Yoga uses all muscle groups. Furthermore, all of your body systems including respiratory, cardiovascular, skeletal and endocrine systems gets a thorough workout when you do yoga. Additionally, your internal organs are massaged and oxygenated through yogic breathing.

Yoga poses for runners

  • ü  Downward dog
  • ü  Upward dog
  • ü  Forward Fold
  • ü  Cobbler
  • ü  Reclining pigeon
  • ü  Bridge
  • ü  Seated spinal twist
  • ü  Low lunge/lizard
  • ü  Tree
  • Triangle
T

The Best Lip Moisturizer for Dry Chapped Lips

Best Lip Moisturizers for Dry Chapped Lips

Akar Skin – Ruby Tint Lip Butter
Henné Organics Luxury Lip Tint – All Natural Moisturizing Qtica Intense Lip Therapy Balm
Pur-lisse Pur-Lip Comfort Daily Lip Nourisher
REVLON Colorburst Lip Butter, Strawberry Shortcake

Your lips are a small and beautiful part of your body. They help you to eat, talk and communicate your feelings. Your lips are so tender, and they don’t have natural protection as your other parts of the body. It’s no wonder that you find so many products are targeted towards keeping your lips moisturized and protecting them from harsh conditions such as dry weather, cold winds and sun damage.
 
 
 
Moisturizing your lips is an essential part of taking care of your skin. When you smile, your lips must not crack or have a dull, dry appearance. Here’s where lip moisturizers come in. The best lip moisturizers add back the lost moisture to replace any natural oils that have been lost. They provide a protective layer to seal in the hydration and keeps your lips soft and supple.
 
Who needs lip moisturizer?
 
People who suffer from dry, chapped lips, dry skin, who live in cold climates, who get to exposed to suntan and wind, need lip moisturizer. If your lips are mildly chapped, it may be due to dry indoor heating. 
 
Severely chapped lips may be the result of dehydration, malnourishment, or dermatitis a dry skin condition that gets exaggerated by irritation and use of specific products.
 
If you have chronic chapped lips, you might suffer a condition called cheilitis and the herpes virus. So it’s in your best interests to apply a lip moisturizer and visit your dermatologist.
 

What is lip moisturizer

Lip moisturizers are a great way to relieve and protect dry, cracked lips. The best moisturizer for lips may take the form of a lip butter or lip balm. Traditionally lip butter has a slightly more luxurious and creamier formula than lip balms. Lip butter immediately melt into your lips to condition and soften them.
Lip balms help to protect your lips from dryness. They contain a moisturizing ingredient such as shea butter, petroleum jelly or lanolin that prevent water loss.
 
 
Types of lip moisturizers: There are a variety of lip moisturizers such as moisturizing lipsticks, moisturizing glosses, natural and organic lip balms, medicated lip balms, lip butter, balms with fruity flavors and essential oils.
The first thing you have to decide is whether you want a lip moisturizer that also contains a little color. In that case, you have to look for lip glosses and lipsticks that have moisturizing agents such as glycerin. Stay away from matte or long-lasting lipsticks as they can be drying and make your lips look even worse.
 
 
Matte lipstick is formulated differently from its glossy cousin. Every lipstick has specific vital ingredients wax, oil, and pigment. The ratio of these ingredients indicates whether your lipstick will be matte or glossy.
 
 
 A matte lipstick has more wax and pigment and less oil. So it gives you a creamy, opaque and long-lasting finish. However, the loss of added oils tends to make it drier and more likely to settle in the cracks and crevices of your lips.
 
 
Lip butter: They have a texture that is full of moisture because of the addition of natural and organic oils, like extra virgin olive, apricots, avocado, and Jacho herbs, etc. Lip butter may contain allantoin which helps to heal irritation, wounds, and sores. It also includes some unique organic oils too such as peppermint, eucalyptus, and lavender.
 
 
Lip Balm: It is considered as a medicated ointment that can be used to resolve skin issues. There are many varieties of lip balms that are made up of organic ingredients to soothe your chapped lips or sunburnt lips. Some best moisturizing lip balms are made with infusions of natural herbs like mint, Calendula and also contain the antioxidant vitamin E. lip balms also come in a wide variety of flavored and nonflavored lip gels with varying amounts of vitamins.
 
Lip gloss: If you’re the one who wants a simple yet appealing look then you must try lip gloss. The essential ingredients in most lip gloss are aloe, glycerin and vitamin E. Some products may contain natural oils to give a shiny look to your lips. During winter, lip gloss can protect your lips from getting dry and chapped.
 
 

How to moisturize lips

If you’re prone to dry lips then moisturizing it may be a daily challenge. To keep your lips moist, apply a lip balm throughout the day. You can either use a moisturizing lip balm that is either petroleum based or the ones containing natural oils or beeswax. Try to avoid lip balms that contain fragrances, flavors or dyes because they might irritate your lips.
 
 
Gently apply the lip balm every time your lips feel dry. Avoid licking your lips because it can make it even drier. Select a lip balm with SPF since too much sun exposure can dry out your lips.
 
Go in for a lip balm that contains sunscreen with an SPF of at least 15. Choose moisturizing lipsticks and avoid the matte ones. In case your outfit demands a matte color, then apply a dense layer of lip balm before applying your lipstick.
 
If you prefer natural products, then you can use a natural oil or gel to moisturize your lips. Gently dab a few drops of oil or a pea-sized amount of gel on to your lips and distribute it evenly. Aloe vera gel, olive and coconut oil are some of the best natural lip moisturizers.
 
Exfoliating is a great way to to get rid f dry, flaky skin from your lips. This prepares a smooth base for your moisturizing balm. Gently run your toothbrush over your lips a few times after brushing your teeth. You can also apply a lip exfoliator to slough off dead skin from your lips.
 
Using a soft brush prevents the bristles from being too hard on your lips. Just move the brush around your lips, and avoid scrubbing it too hard. Rinse and pat dry your lips. Finally, apply some lip balm to moisturize them. Try using a lip scrub because it helps to slough off dead skin. Mix a teaspoon of brown sugar with a spoon of olive oil.
With the help of your fingertips or a soft bristle brush apply the lip scrub to your lips. 
 
Slowly work the scrub around your sides. Rinse away the scrub; your lips will feel smooth and moisturized once you’re finished. A wet washcloth can also be used to exfoliate or wipe away the scrub. Rehydrate your lips with a favorite moisturizing lip balm or moisturizing lip butter.
 
If you exfoliate your lips too often, it will lead to dryness. Avoid exfoliating your lips more than twice per week. If you find that this practice doesn’t work, then peel once per week. Keep yourself hydrated by drinking lots of water to ensure that your lips be moist from the inside out. Drink about eight glasses of water, increase your water intake if the weather is too hot.

All You Need to Know About the Benefits of Vitamin E

Top post on IndiBlogger, the biggest community of Indian Bloggers

Vitamin E plays the double role of a potent antioxidant and a fat-soluble vitamin. Being an antioxidant, it prevents free radical damage and slows down aging. In its part as a fat-soluble vitamin, it is essential for the functioning of many organs, neurological processes, and enzymatic activities.
 
Well in this article we’ll discuss the benefits of vitamin E and also its sources. According to USDA the RDA for collective vitamin E for adults is 15mg per day. So experts recommend you to take 2 to 3 of these vitamin E rich foods to meet your daily needs.
Top Sources of Vitamin E
Sunflower seeds- 1 cup 33. 41mg
Almonds- 1 cup 32. 98 mg
Hazelnuts- 1cup 20.29 mg
Wheat germ 1 cup plain uncooked- 18 mg
Mango- 1 whole raw- 3.02mg
Avocado- 1 whole raw 2.68 mg
Butternut squash 1 cup cooked and cubed 2.64 mg
Broccoli 1 cup cooked 2.4 mg
Spinach half cup cooked or 2 cups uncooked 1.9 mg
Kiwi medium- 1.1 mg
Tomato 1 raw 0.1 mg

Health Benefits of vitamin E

Supplementing and eating vitamin-rich foods have found to be linked up with the following health benefits.
 

Balances cholesterol

 
Cholesterol is produced by your liver and is needed by your body for the proper functioning of nerves, cells, and hormones. When cholesterol is in its natural state, it’s healthy, but when it oxidizes, it becomes dangerous. Scientific literature shows that vitamin E acts as a protective antioxidant, and fights cholesterol oxidation.
 
Certain isomers of vitamin E prevent cell adhesion and slow down the progression of atherosclerosis, (hardening/thickening of arteries). Be known that synthetic vitamin E doesn’t have the same benefits as the natural forms.
 

Fights free radicals

 
The free radicals fight the healthy cells in your body. This action can lead to heart disease and cancer. Free radicals are inherently waste products produced by your normal body functions by using oxygen, cigarette smoke or other air pollutants. 
 
Vitamin E being lipid soluble can insert itself into the cell membrane to prevent free radicals from attacking it. It has powerful antioxidant abilities that reduce free radical damage and inflammation. Therefore it naturally slows down the aging of your cells.
 
 
 
 

Repairs damaged skin

 
Research studies say that vitamin E may prevent, or delay some types of skin cell damage. But unless you’re deficient in it you can get your daily dose of vitamin E from the above-recommended sources or from a well-balanced diet that includes fruits, veggies, nuts, dairy, and fish.
 
Vitamin E boosts the strength of your capillary walls and improves moisture and elasticity of your skin. Thus it acts as an anti-aging nutrient within your body. Research studies have shown that vitamin E reduces inflammation both within your body and on your skin which results in a plumy, moist and youthful skin.
 
If you take vitamin E  along with vitamin C, it reduces inflammation after exposure to UV radiation. Taking vitamin C and E together reduces acne and signs of eczema. This fat-soluble vitamin even helps in the healing process of the skin and speeds up cell regeneration. So it can be used to treat scars, acne, and wrinkles. The result is a more beautiful you.
 

Thickens hair

 
Being a powerful antioxidant vitamin E reduces environmental damage and boosts your hair growth. It helps promote circulation to the scalp. Vitamin E oil retains the natural moisture in your hair and prevents your scalp from becoming dry and flakey.
Apply a few drops of vitamin E oil to your hair; it will make your hair bounce with freshness and health.
 

Balances hormones

 
Vitamin E plays a vital role in balancing your nervous and endocrine systems. Both these systems work together to balance your hormones naturally. Symptoms of hormonal imbalance may include
ü Weight gain
ü PMS
ü Allergies
ü Changes in the skin
ü Urinary infections
ü Fatigue
ü Anxiety
 
When your hormones are well balanced, you’ll find it easier to maintain a healthy weight, feel more energetic and keep a regular menstrual cycle.
 

Reduces PMS symptoms

 
Wow! This info is a no-brainer for a stress-free menstrual period. If you take vitamin E supplements two to three days before and a couple of days after the menstrual period, it dramatically reduces cramping, cravings and anxiety and other menstrual symptoms. 
 
Vitamin E helps to reduce the pain and its duration. It balances your hormones naturally and reduces menstrual blood loss. It efficiently regulates your menstrual cycle.
 
 

Enhances vision

 
This wonder vitamin helps to decrease macular degeneration which is a common cause of blindness. To increase the effectiveness of vitamin E, you can take it along with zinc, beta-carotene and vitamin C. High consumption of vitamin A and E on a daily basis helps healing and vision in people undergoing laser eye surgery.
 
Helps people with Alzheimer’s disease
 
A potent antioxidant vitamin E may help protect nerve cells or neurons. In person’s suffering from Alzheimer’s disease, the neurons in certain parts of the brain start to die, which jumpstarts the cascade of events leading to cognitive deterioration.
 
“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” Maria C. Carrillo, Ph.D., senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association tells Health.
 
Vitamin E may slow down the memory loss, and a cognitive decline in people with moderately severe Alzheimer’s disease or other neurodegenerative diseases.
 

Helps lower cancer risk

 
Scientific studies have found that tocotrienols an isomer of vitamin E, suppresses tumor growth when taken orally. These substances induce cell death by ‘turning off’ genes related to cancer.
 
Or they kill the abnormal growth of blood vessels inside a tumor. In animal studies, vitamin E protects against breast, hepatic, prostate and skin cancers.
 
 
 

Essential during pregnancy

 
Vitamin E is vital during pregnancy for the proper growth and development of your fetus. Experts believe that the most significant need for vitamin E happens during the 1000 day window which begins at conception because vitamin E is crucial during the neurological and brain development which occurs during the early stages of the developing embryo.
 

Improves physical endurance and muscle strength

 
Vitamin E reduces the oxidative stress and increases your energy after you exercise. It promotes muscle strength, boosts circulation and eliminate fatigue and strengthens and nourishes your capillary walls.
 
 
 

Vitamin E supplements

 
Because vitamin E is fat soluble, the supplements are best absorbed with food. I get my vitamin E mostly from the natural sources. If you’re vitamin E deficient or unable to get your daily dosage from the natural sources, then supplementation is your best bet. Evion Supplements is India’s most trusted vitamin E brand and is highly preferred by medical experts all over the country.
 
Recognizing all its stunning benefits, if you’re planning to supplement vitamin E in your diet, then you can check #Evion for more details. It’s wise to have a word with your doctor before you take any form of supplements.