Have you ever noticed the difference between some older people of the same age? Why is it that some seem to drag themselves around while others stride around in a lively, youthful manner?

You can start at any age to ensure you remain vital and energetic even after your seventieth year.

Attitude has a lot do do with this. I remember in my early twenties I was working in the accounts department of a movie company and I had just started an evening college course. I was enthusiastic about this and told a work colleague barely ten years older than me.

His reply was "I'm too old to start a course now."  So here are some tips  on how you can retain or revive youthful vitality even past your seventieth year -

• Develop the right mindset
• Start doing something new right now
• If you have been too sedentary start exercising
• Improve your nutrition
• Explore your local health store for foods and supplements that contribute to longevity
• Plan fun things for the future

If you are really interested you can rate your level of youthfulness and find out what you can do to improve your rating. Resources are available to do this. You can also -

• Learn about current research into rejuvenation
• Discover what rejuvenation products available
• Explore the future direction of anti-aging research
• Find out what medical and other procedures will soon be available to you.

It's great to do all the above things for yourself but this has already been done for you in the book 'LIFE BEGINS AT 70: The dawn of a new era.' All you have to do is read the book then TAKE ACTION on what you've learned.

The book can be securely purchased from Amazon at https://www.amazon.com/dp/0648958264/

 

If you are, or have been, a victim of bullying, first you must realize that the fault or blame lies with the bully and not the victim. It is easy to feel your self esteem being affected, but internally there are two alternatives you can choose:

 

1. You can let yourself be absorbed into the feeling of being a victim or

2. You can choose to perceive the situation as it really is! - The person who is bullying you is doing it because of some deficiency in their character, they have low self esteem so there is something wrong with them, not you! A study conducted with 763 teenage school children has verified this.

Learn more about how to repair and improve your self esteem in the book “The Secrets to Healthy Self Esteem”available as a secure purchase from Amazon …

https://www.amazon.com.au/Secrets-Healthy-Self-Esteem-improve-ebook/dp/B08KHW4BHB/

Can vitamins help with depression ?

“You are what you eat!’ How many times have you heard that statement?

Although more and more is now being discovered about nutrition I have been surprised at the number of people that I come across who are not aware of the bare fundamentals about this topic.

We’ve all been told at one time or another that if we ate a nutritionally balanced meal three times a day we wouldn’t need dietary supplements or need to know about vitamins, and of course, there is some truth to this, but other factors need to be considered.

A huge number of us are stressed out on a routine basis, and don’t always have time to eat at all let alone a nutritionally balanced meal, and three of them?.  Vitamins should never be substituted for good nutritional intake. Your body needs fuel to accomplish all the tasks you have to attend to in a day. A good diet is one with plenty of calcium, protein, fats, carbohydrates, and fiber supplemented by vitamins as needed for specific health concerns. 

There is common consensus among the naturopathic community that the food that is grown today lacks the vitality and nutrient concentration of foods that were grown fifty years ago.The reason given is that soils have been overworked and lack the essential elements to produce a healthy crop and that there is a focus on making fruits and vegetables look bigger and better without regard for the nutritional value. 

Let me give you a basic understanding of what our bodies, including the brain need at a fundamental level in order to survive in a healthy way:

1. Proteins: Did you know that enzymes are functional proteins? Enzymes help to carry out many functions such as digestion, assimilation and production of energy. Proteins are made up of amino acids. Different configurations perform different functions. Proteins are also a large content of muscle tissue. That is why bodybuilders invariably take protein supplements.

You may ask “where do I get proteins?” In western culture the majority of protein is obtained from beef, but poultry and fish are also high in protein. If you are vegetarian you may choose to get your protein from pulses such as lentils, beans, peas  or nuts. Almonds are particularly high in protein. Recently eggs have been touted as the best source of protein.

When you eat any of the above foods your digestion breaks down the proteins into amino acids which are then reassembled in particular ways to perform the various desired functions, whether as enzymes or muscle building or nails and hair, Yes! Nails and hair are composed of keratin, which is another form of protein.

2. Carbohydrates: Carbohydrates are by far the most widely and abundantly consumed nutrients - bread, pastries, donuts, cakes, candy … all are high in carbohydrates and most contain one of the most dangerous of all carbohydrates - refined sugar!

Here I have a confession to make. Once upon a time I consumed a lot of instant coffee everyday. I am talking about six or more cups a day which is disastrous in itself. What made it worse is that I had three spoons of sugar in every cup.

When I learned a bit more about food balancing I realized I was really overdoing it on refined carbohydrates, to the extent of eighteen spoons of sugar a day.

Nevertheless we do need carbohydrates for energy. And it has been said that complex carbohydrates are better than refined carbohydrates such as white sugar, corn syrup and the rest.

Some examples of complex carbohydrates are  beans, oatmeal, whole-wheat bread, quinoa, barley, potatoes, sweet potatoes, and many other plant foods.

Complex carbohydrates can also be useful in maintaining healthy cholesterol levels; but more about cholesterol later on.

3. Fats:  Now, before you get turned off by this, I am talking about ESSENTIAL FATTY ACIDS (EFAs), not the type that are bad for you. Your body needs these essential fatty acids to maintain the integrity of cell membranes, body tissues, nerve coating, and brain matter. Without these, you could end up a shrivelled nervous wreck!

Most of these EFAs can come from animal fats, ETAs from fish, especially salmon, have received a lot of attention over the last few decades. You have probably heard of Omega 3, 6 and 9.

As well as their role in maintaining cell membranes and body tissues as mentioned above, EFAs can also act as anti-inflammatories in the case of arthritis. Mind you they are not rapid acting as pharmaceutical anti-inflammatory aids but can be a lot healthier, and when taken in combination with glucosamine, can restore cartilage as well as ease inflammation. This has been reported to me first hand, but the client said it did take more than six months of consistent dosing to achieve this result.

EFAs are particularly helpful for toddlers’ developing brains as it has been shown that it can avert and control Attention Deficit Disorder (ADD.)

Cholesterol is naturally produced in our body and excessive cholesterol can lead to arteriosclerosis. Nevertheless cholesterol is a necessary precursor to important hormones such as androgens and estrogens.

4. Vitamins

Vitamin B: Both zinc and B6 play direct roles in many enzyme systems required for neurotransmitter formation and synthesis, with deficiencies in these nutrients resulting in low brain levels of serotonin, GABA and dopamine. The role of zinc is discussed under “Minerals” down this page.

Research has found that many individuals suffering depression can have “Mauve Factor” discovered in 1950 which can cause deficiencies in zinc and B6.

Another study done in 2006 showed that more than a quarter of severely depressed older women were deficient in B-12

Vitamin C: The highest concentration of Vitamin C is found in the brain. Vitamin C attenuates inflammation and resultant oxidative stress.

Vitamin C has been shown to activate the serotonin receptors; this is also a mechanism of action of many antidepressant, anxiolytic and antipsychotic drugs. Vitamin C also modulates dopamine, noradrenaline and cortisol activity. It is therefore worth considering concomitant supplementation of the abovementioned nutrients for people taking antidepressant medications and these nutrients may be of particular benefit in cases of treatment resistant depression. 

Vitamin D: Mark Hyman, MD, has remarked that vitamin D deficiency can impact on mental health. So unless you get adequate exposure to sunlight  you could be deficient in vitamin D. This actually happened to a good friend of mine. My friend is a top notch computer programmer, as such he spends most of his time indoors both in his job and at home where he is constantly adding to his skills. For recreation he plays Grand Theft Auto, a classic computer game.

When he told me he was feeling down I suggested he could be deficient in vitamin D. As a consequence he went to his general practitioner who sent him to have his level tested, and it was low. The practitioner gave him a vitamin D injection and within a few days his mood lifted considerably.

5. Minerals

Calcium: Calcium ions are involved in muscle contraction, and magnesium for muscle relaxation. More about magnesium later. Calcium is also responsible for maintaining bone density, and the departure from a healthy diet full of green, leafy vegetables and dairy. Green, leafy vegetables such as broccoli, kale and spinach are high in folate which in combination with vitamin B can protect against cognitive decline. 

Deficiency in calcium can lead to osteoporosis that results in easier bone breakage. Weight bearing exercise is also recommended to help prevent osteoporosis.

Magnesium is essential for the proper activity of an extensive range of biochemical and physiological processes in the body including central nervous system function. Some studies have shown a beneficial role of Magnesium supplementation with depression, particularly in those with low serum Magnesium levels. Magnesium ions are involved in muscle relaxation. Magnesium is also a component of bone matter and is recommended alongside magnesium.

Zinc: Randomised controlled trials as well as observational studies have found Zinc deficiency increases the risk of depression and that when Zinc is supplemented with antidepressant drug therapy, additional reduction in depressive symptoms is observed. Although the underlying mechanisms between Zinc and depression are unclear, they may involve the regulation of neurotransmitter (serotonin) or endocrine (cortisol) pathways and supporting neurogenesis and neural plasticity.

There are many more minerals and micronutrients involved in maintaining a healthy body and mind. Before embarking on a vitamin and mineral regime it is advisable to visit a health practitioner to get an individualized protocol.

 

Antidepressants V Exercise

It has become common knowledge that exercise can raise endorphin levels in the body and bring on improved mood  or a feeling of wellbeing.

Now recent research has evaluated the effect of running against the benefits of antidepressants.

The main advantage of running is that it increases fitness and overall health as well improving mood. Running has no side effects as compared to side effects from antidepressants.

Although both running and antidepressants can improve mood. It was found that the subjects allocated to antidepressant therapy almost always put on weight whereas those allocated to running therapy did not put on weight and were overall more healthy and fit.

After follow up it was found that most subjects who had been allocated to running therapy did not continue with the running, indicating less commitment or compliance to this kind of therapy in spite of the perceived benefits.

The subjects who had been allocated to antidepressant therapy were more likely to continue with this therapy, i.e. more compliance in spite of the noted side effects.

A very interesting bit of research ineed. If you would like more detail about this research you can find it by following this link:

https://www.medscape.com/viewarticle/997236?ecd=WNL_trdalrt_pos1_ous_231012_etid5945588&uac=260111EN&impID=5945588

SOCIAL ANXIETY

Social Anxiety, also called Social Anxiety Disorder or Social Phobia is prevalent in our society but before we get into this topic let us see how social anxiety is defined, then what the symptoms of social anxiety are.

Definition - an intense, persistent fear of being watched and judged by others.
 

* Signs and symptoms of social anxiety disorder can include constant:

• Fear of situations in which you may be judged negatively

• Worry about embarrassing or humiliating yourself

• Intense fear of interacting or talking with strangers

• Fear that others will notice that you look anxious

• Fear of physical symptoms that may cause you embarrassment, such as blushing, sweating, trembling or having a shaky voice

• Avoidance of doing things or speaking to people out of fear of embarrassment

• Avoidance of situations where you might be the center of attention

• Anxiety in anticipation of a feared activity or event

• Intense fear or anxiety during social situations

• Analysis of your performance and identification of flaws in your interactions after a social situation

• Expectation of the worst possible consequences from a negative experience during a social situation

Social anxiety disorder is not just the feeling of shyness, disorder or nervousness in social situations. It includes fear, anxiety and avoidance that interfere with relationships, daily routines, work, school or other activities. Social anxiety is said to begin in the teens or before, or even in adults.

Social Phobia or Social Anxiety Disorder also has physical symptoms - 

• Blushing
• Fast heartbeat
• Trembling
• Sweating
• Upset stomach or nausea
• Trouble catching your breath
• Dizziness or lightheadedness
• Feeling that your mind has gone blank
• Muscle tension

 

Common, everyday experiences may be hard to endure when you have social anxiety disorder, including:

• Interacting with unfamiliar people or strangers
• Attending parties or social gatherings
• Going to work or school
• Starting conversations
• Making eye contact
• Dating
• Entering a room in which people are already seated
• Returning items to a store
• Eating in front of others
• Using a public restroom

Individuals who suffer social anxiety find it very hard to interact with strangers, they avoid going to parties or attend social gatherings, even going to work or school can be very uncomfortable. Dating seems to hold special dread because of fear of being judged.

You may have difficulty making eye contact but this does not mean you have social phobia, it could be that you are lacking confidence in your social interaction and the confidence can increase once you become more at ease with the situation.

People who have this phobia can find it really hard to enter a room in which people are already seated, they can find it really difficult to eat in front of others. Other situations include using a public restroom, returning goods to a store. Making a presentation or giving a speech can be regarded as social anxiety butI believe it deserves a category of its own.

* From https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561

See - https://www.amazon.com.au/Anxiety-Self-Help-overcome-anxiety-ebook/dp/B01M9EJZ5R/

 

1. Prevention

2. Nutrition

3. Exercise

4. Sunshine

1. Prevention:

The best solution for depression, of course, is prevention. You may ask ‘how can I prevent depression?’ The answer is just think about health in general; what applies to physical health can also apply to mental health. To keep physically healthy the body needs a good environment, nutritious food, water, exercise, fresh air and sunlight. When you take care of these basics from the start then good physical health will be maintained.

When it comes to mental health, the same principles apply: A good environment, nutritious food, water, exercise, fresh air and sunlight. Without all of these in good proportion your body cannot produce the necessary neurochemicals to regulate mood.

You may have read or heard that depression is caused by a lack of serotonin or some other chemical imbalance. This may be true in some cases, because adverse life events or developmental hindrances can in some cases cause deficiency or imbalance of certain neurochemicals. The good news is that the neurochemistry can be re-balanced  using detoxification, proper nutrition, psychotherapy, hypnotherapy and by following the basic principles mentioned above.

It has been proved that a good social environment, pleasant social interactions and good conversations can stimulate specific genes or gene sequences that produce the neurochemicals that will elevate mood. This explains why a productive session with your counselor or therapist can leave you feeling better than before the session.

2. The Importance of Nutrition

If you are going through a depressed state it is more important to eat healthy foods than at other times. I suggest fresh fruit, lightly cooked vegetables, and a good serve of fish, chicken or lean steak.

In Potatoes Not Prozac, Kathleen Des Maisons PhD, an addiction and nutrition expert, recommends eating 3 main meals a day, and consuming mainly complex carbohydrates such as vegetables, whole grain foods and cereals. Grain should be sprouted.

She also advocates reducing or eliminating refined sugars (including alcohol) and restricting protein consumption to a serve no larger than your fist.

Furthermore she claims that many people, who are prone to addictive disorders as well as depression, are also sugar sensitive. Their body chemistry reacts in extreme ways to sugar and refined carbohydrates.

Sugar and refined carbohydrates change not only blood sugar levels, but also the levels of serotonin and beta-endorphins in the brain, creating feelings of exhaustion, hopelessness and despair.

In his book The Great Australian Diet, Dr John Tickell discusses the eating habits of some of the most vital and longest living people in the world, the people of Okinawa, Japan.

Along with other Eastern cultures, the Okinawan diet is very high in vegetables/fruits/grains (85%)and fish (10%). Meat/poultry/dairy is a distant third (5%).

Although it is very hard to make direct comparisons because of cultural and healthcare delivery systems, the proportion of people living with depression is much lower in Okinawa than in Australia and other Western countries.

3. Exercise as a Treatment for Depression:

From MIND-BRAIN-GENE, TOWARD PSYCHOTHERAPY INTEGRATION, a book by JOHN B. ARDEN

• An Alameda County study of 8,023 people tracked them for 26 years and found that those who didn’t exercise were 1.5 times more likely to be depressed.

• A Finnish study of 3,403 people found that those that exercised 2 to 3 times a week were less depressed, angry, stressed, and cynical.

• A Dutch study of 19,288 twins and their families showed that those that exercised were less anxious, depressed, and neurotic and more socially outgoing.

• A Columbia University study of 8,908 found the same inverse relationship between exercise and depression.

• An Ohio State study found that 45 minutes of walking per day, 5 days a week (heart rate at 60-70% of maximum) lowered scores on the Beck Depression Inventory from 14.81 to 3.27, compared to no change for controls who were depressed non-walkers.

• A University of Wisconsin study found that exercise in the form of jogging was as effective as psychotherapy for moderate depression. After one year 90% of the exercise group were no longer depressed but 50% of the psychotherapy group were depressed.

• A Duke University study found that exercise was as effective as Zoloft. At 6-month follow up, exercise was 50% more effective in preventing relapse. Combining exercise and Zoloft added no benefit regarding relapse (Babyak et al., 2000)

• A National Institute of Mental Health panel concluded that long term exercise reduces moderate depression.

4. Expose Yourself to a Little Sunshine Every Day

Lack of sunshine can make depression worse because it can lead to deficiency of Vitamin D. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.

5. Find more solutions

In the Depression Self Help Book at https://www.amazon.com/Depression-Self-Help-Break-Through/dp/151482812X

Major Depression Also known as Depression, Major Depressive Disorder or Clinical Depression

Covid-19, lockdowns, isolation and quarantines have increased the incidence of depression worldwide. Rates of suicide, especially among teenagers have understandibly increased because of social isolation and lack of interaction between friends and peers at school, sporting activities and social gatherings.

We live in unprecedented times and we have to make the best of it and although there is an increase in the rates of depression the underlying factors still prevail. It’s just the circumstances that are different.

It is expected that in general there will be more grief experienced within families and communities  but grief is different to depression. We all have days when we feel down, unmotivated, tired, and not social but we also know the mood will pass. It’s when this mood does not pass week after week that we may need to seek help.

Major Depression is a common and costly mental health problem, seen frequently in general medical settings.  It is the fourth leading medical cause of disability in Western Civilization.  Depression can be fatal and the suicide rate among depressed persons is at least 8 times higher than the general population. 

Often, depressed people present to their doctors vague physical symptoms rather than emotional complaints and sometimes depression can be overlooked.  Depression Symptoms – These are presented here for educational purposes only and are not intended for self-diagnosis.  Not all symptoms of depression need to occur at the same time for a diagnosis of depression, clinical depression or major depressive disorder to to be made (see below) 

• Depressed mood for most of the day, nearly every day.

• Markedly diminished interest or pleasure in all or most activities.

• Significant weight loss or weight gain.

• Insomnia or hypersomnia nearly every day

• Psychomotor agitation or retardation, noticeable by others, not subjective.

• Fatigue or loss of energy nearly every day.

• Feelings of unworthiness or excessive or inappropriate guilt.

• Diminished ability to think or concentrate, or indecisiveness nearly every day.

• Recurrent thoughts of death, suicidal ideation.

The diagnosis of major or clinical depression may be made if 5 symptoms of the 9 occur within a 2 week period and must include either of symptoms 1 and 2. However symptoms may not meet the criteria for this diagnosis if caused through:  physiological effects of a medical condition, other conditions such as bereavement, other psychological or psychotic conditions.

Read more about depression and how to help yourself break through it https://www.amazon.com.au/Depression-Self-Help-Break-Through-ebook/dp/B00JO6STY0/