Treating Depression

8 Tips to Help You Stay on Track While Treating Your Depression

 

Taking care of yourself is an important part of getting better. Feeling the way you do now didn't happen overnight. Feeling better takes time, too. The following tips may not be right for everyone, so work with your doctor to determine what may work best for you. Remember, as you work on developing new, healthy habits, keep your doctor up-to-date on your progress.

"Always bear in mind that your own resolution to succeed is more important than any other." – Abraham Lincoln

Tip #1: Stay Active

Exercise might seem too hard, so start small. Try a short walk or do a little gardening, for example. Talk with your doctor about what you both think could be an appropriate exercise routine.

Tip #2: Eat Healthier Foods

The food you eat is the fuel that runs your body. Work with your doctor to determine an appropriate goal before you change your eating habits. Also, consider asking a friend or family member to help you with shopping or cooking.

Tip #3: Get a Good Night’s Rest

Not getting enough rest can affect other parts of your life. Try developing good sleeping habits, such as limiting caffeine (especially later in the day) and trying to go to bed and wake up at the same time each day, which can make a big difference.

Tip #4: Do Something Fun Each Day

Knowing that you'll be doing crossword puzzles, sketching, gardening, painting, or reading your favorite book will give you something fun to look forward to every day.

Tip #5: Defer Big Decisions

Some experts suggest putting off major decisions until depression has begun to substantially improve.

Tip #6: Manage Your Stress Level

Be mindful of taking on too many commitments. Getting well takes time. Take it easy on yourself in the meantime.

Tip # 7: Interrupt Negative Thinking

When you start to have a negative thought, try distracting yourself with a positive action. This can be anything — making a cup of tea, turning on the radio, or calling a friend.

Tip #8: Expand Your Support Network

When you're depressed, having a support system to lean on can make things a bit easier. Friends and family can help you do things when you're not well, such as making and keeping doctor's appointments. Sometimes the people close to you will notice changes in your mood before you do, so don't be afraid to ask for input — and help with everyday tasks when you need it.
 

 sources: http://www.webmd.com/mdd-treatment-steps/management-tips

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Why Men Should Be Concerned About Belly Fat

Belly fat doesn't look pretty, but that's not the only problem with it. Men who have excess belly fat are at higher risk for health problems. However, not all tummy fat is created equal. There's subcutaneous fat, the jiggly kind you can pinch and squeeze between your fingers. Then there's visceral fat. Visceral fat lies deeper within your pelvic cavity, where it wraps around organs. It's visceral belly fat that's directly linked to health problems. Higher levels of visceral fat in men are associated with a host of medical issues including heart disease, type 2 diabetes, and some types of cancer.

Why is belly fat in men such a problem?

We think of belly fat as being a storage depot for energy that can be accessed during times of low food supply, but researchers are learning that fat is much more than that. Fat also produces hormone-like compounds called cytokines that increase inflammation. This is especially true of visceral fat. These inflammatory compounds can trigger the type of low-grade inflammation that plays a role in heart disease, metabolic syndrome, and type 2 diabetes. Plus, visceral fat is a risk factor for all-cause mortality in men. Pretty scary, huh?

How much is too much?

If you're a male, how do you know if you have too much? You don't have to be overweight to have too much visceral fat. In fact, relatively thin men can have problems with visceral abdominal fat and not know it, since visceral fat lies deep in your pelvic cavity.

The best indication? A waistline greater than 40 inches in circumference. Combine that with elevated lipid levels (triglycerides or LDL cholesterol) and high blood pressure and you almost surely have a problem with visceral fat. A 40-inch waistline is an arbitrary cutoff point for a higher risk for health problems, but it's important to take an expanding waistline seriously. A 38-inch waist can very quickly turn into a 40-inch one unless you make the appropriate lifestyle changes.

Since visceral fat produces cytokines that are pro-inflammatory, it can quietly do harm, like cause blood vessel inflammation that leads to heart disease and high blood pressure, increase insulin resistance, and promote the growth of tumor cells. There's another problem too. Some of the excess fat can deposit around the liver, leading to a common condition called fatty liver. In some people, fatty liver progresses to liver inflammation and then cirrhosis. That's another reason to keep belly fat under control.

What can you do about it?

Fortunately, if you're a male with excess visceral abdominal fat, you can reduce your risk by making appropriate lifestyle changes. Here are some things you can do to tame belly fat:

• Lose weight if you're overweight.
• Do vigorous exercise several times a week. All exercise helps to reduce visceral fat but high-intensity exercise appears to be best. Start out walking but as you build up your fitness level, alternate walking with short periods of running, gradually increasing the intensity over time. Don't forget about the importance of resistance training to help improve body composition.
• Choose the right kinds of carbs. Avoid processed carbs that are rapidly absorbed and choose more whole foods that are naturally high in fiber, like fruits, vegetables, and whole grains. Cut back on sugar, soft drinks, and "white" foods like white rice, potatoes, and bread made with white flour. Avoid foods with high fructose corn syrup or trans-fats, present in many packaged foods. Fill up on vegetables! Veggies contain natural compounds that help reduce inflammation.
• Cut back on saturated fats in animal foods and full-fat dairy products. Instead, choose healthier forms of fat like monounsaturated fats in nuts, olive, and avocados, and omega-3 fats in fatty fish. Substitute plant-based protein and fish for a portion of the meat you eat.
• Cut back on alcohol. Drinking three or more drinks a day can increase visceral fat. Stick to one glass of red wine daily. Red wine has natural antioxidants that may lower your risk for heart disease.

The Bottom Line

If you're a man, you may have too much visceral belly fat and not know it. Measure your waistline every few months and make sure it's not expanding. If you're approaching 40 inches, it's time to make some lifestyle changes. The good news? A combination of diet and exercise will go far toward decreasing belly fat. So take a closer look at your diet -- and get moving!

source : http://health.yahoo.net/articles/obesity/why-men-should-be-concerned-about-belly-fat

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