Magnesium for Anxiety

Magnesium for Anxiety\
Can magnesium help fight anxiety?

One of the most abundant minerals in the body, magnesium plays an important role in a number of bodily functions and has a number of health benefits. In addition to these benefits, magnesium may be helpful as a natural treatment for anxiety. While further studies are needed, there is research to suggest magnesium may help fight anxiety. natural treatments for anxiety found that magnesium could be a treatment for anxiety.

More recently, a 2017 reviewTrusted Source that looked at 18 different studies found that magnesium did reduce anxiety.
According to this review, one of the reasons why magnesium might help reduce anxiety is that it may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, which send messages throughout the brain and body.

If you have an anxiety disorder, you might want to consider using magnesium to help reduce your symptoms.

How to take magnesium for anxiety

According to the Office of Dietary Supplements, studies consistently show that many people aren’t getting enough magnesium from their diets. Many people have low magnesium levels.

The Recommended Daily Allowance (RDA) for adults is between 310 and 420 mg. The exact RDA will differ depending on your age and gender. More magnesium is also needed during pregnancy, as pregnancy can affect how your body absorbs certain vitamins and minerals.

To ensure you have enough magnesium in your diet, eat foods high in magnesium.

Foods high in magnesium

• leafy greens
• avocado
• dark chocolate
• legumes
• whole grains
• nuts
• seeds

If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 reviewTrusted Source.

It’s best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.

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Supplements for Depression

6 Herbs and Supplements for Depression

St. John’s wort
Omega-3 fatty acids
Saffron
SAM-e
Folate
Zinc

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Alternative remedies for depression

The U.S. Food and Drug Administration (FDA) has approved a number medications for the treatment of depression. If you live with depression but opt not to take one of these medications, you still have other options. Some people look to herbs and natural remedies to find relief from their symptoms.

Many of these remedies have been used medicinally for centuries as folk and alternative treatments. Today, many herbs are marketed as mood boosters for people who experience chronic feelings of sadness or hopelessness.

Studies have attempted to track the benefits of herbs for treating depression. Here are several herbs that may help lift your mood when you experience mild to moderate depression.

1. St. John’s wort

St. John’s wort is a plant that’s native to Europe, western Asia, and northern Africa. Europeans commonly take St. John’s wort as a way to treat depression, but the FDA hasn’t approved the herb to treat this condition.

Taking St. John’s wort has been linked with increasing the amount of serotonin in the body. Serotonin is a feel-good chemical in the brain that people with depression are often low in. Several antidepressants work by increasing the amount of serotonin in the brain.

According to the National Institutes of Health (NIH)Trusted Source, St. John’s wort may help milder forms of depression, although its effects haven’t been conclusively proven either way. A 2008 review of 29 studies on St. John’s wort found that the plant was just as effective for treating mild to moderate depression as antidepressants, yet resulted in fewer side effects. On the other hand, the NIH’s National Center for Complementary and Integrative HealthTrusted Source sponsored two separate studies that found it wasn’t better than a placebo for treating depression.

It’s important to note that St. John’s wort is known for interacting with lots of medications. This is especially true for blood thinners, birth control pills, and chemotherapy medications. Always check with your doctor before taking this herb.

Shop online for St. John’s wort supplements.

2. Omega-3 fatty acids

Omega-3 fatty acids are a healthy type of fat found in fish such as salmon, trout, and sardines. They’re available in supplement form and are sometimes called fish oil capsules. According to the Mayo Clinic, researchers have found that people who have low levels of two brain chemicals found in fish oil supplements may be at an increased risk of depression. It’s ideal to get a higher ratio of DHA to EPA, which are both types of omega-3 fatty acids.

In addition to taking fish oil supplements to get omega-3 fatty acids, you can also increase the amount of fish you eat. Eating fish three times a week can increase your omega-3 fatty acids without the aid of supplements.

Keep in mind that some fish can have high levels of mercury. These include swordfish, tilefish, king mackerel, and shark. Avoid these in favor of fish with lower levels of mercury, such as light canned tuna, salmon, freshwater trout, and sardines.

Shop online for omega-3 supplements.

3. Saffron

Saffron is a spice derived from a dried portion of a crocus, a flower in the iris family. According to a study in Alternative Medicine ReviewTrusted Source, taking saffron stigma (the end of the carpel, or rod-like stem, in the flower) has been shown to be effective in treating mild to moderate depression.

Shop online for saffron.

4. SAM-e

SAM-e is short for S-adenosylmethionine. This supplement is designed to act like a synthetic form of the body’s natural mood-boosting chemicals. According to the Mayo Clinic, SAM-e is regarded as a supplement in the United States — the FDA doesn’t consider it a medication.

You shouldn’t take SAM-e along with antidepressants. You should also be aware that SAM-e can cause health effects such as upset stomach and constipation if you take too much.

Shop online for SAM-e supplements.



5. Folate

There may be a linkTrusted Source between low levels of folic acid (the synthetic form of folate) and depression. Taking 500 micrograms of folic acid has been linked with improving the effectiveness of other antidepressant medications.

One way to increase your folate levels is to consume folate-rich foods daily. These include beans, lentils, fortified cereals, dark leafy greens, sunflower seeds, and avocados.

Shop online for folate supplements.


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6. Zinc

Zinc is a nutrient linked with mental functions such as learning and behavior. Low levels of blood zinc are associated with depression, according to an analysis in Biological Psychiatry.

According to Nutrition NeuroscienceTrusted Source, taking a 25-milligram zinc supplement daily for 12 weeks can help reduce depression symptoms. Taking zinc supplements can also increase the amount of available omega-3 fatty acids in the body.

Shop online for zinc supplements.

Herbs not yet proven to ease depression

Health food stores may market herbs and supplements as being able to treat depression. However, according to a review published in BJPsych Advances, several of these treatments haven’t been shown to be effective in treating depression. These include the following herbs:
Crataegus oxyacantha (hawthorn)
Eschscholzia californica (California poppy)
Ginkgo biloba
Lavandula angustifolia (lavender)
Matricaria recutita (chamomile)
Melissa officinalis (lemon balm)
Passiflora incarnate (maypop, or purple passionflower)
Piper methysticum (kava)
Valeriana officinalis (valerian)

If you do choose to use these or other herbs, always check with your doctor first to make sure they won’t interact with any medication you might be taking.

Also note that herbs and supplements are not monitored by the FDA, so there may be concerns about purity or quality. Always buy from a reputable source.

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Tighten Loose Skin

Tips for How to Tighten Loose Skin

• Exercise
• Firming Creams
• Supplements
• Lose weight
• Massage
• Cosmetic procedures

Takeaway

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Overview
Loose skin can be frustrating and can impact self-esteem. While there are many ways you can develop loose skin, once you have it, it can be difficult to reverse.
Causes of loose skin can include weight loss, pregnancy, and the effects of aging. Common places people experience loose skin include the:

• stomach
• face
• neck
• buttocks
• arms
• legs

While you can help improve loose skin through cosmetic surgery, many options exist for people who would rather avoid medical procedures.

• These options include:
• exercise
• firming products
• nonsurgical procedures
• weight loss
• massage

Here are six ways you can tighten loose skin.

1. Exercise

Building muscle mass through weight training exercises can help decrease the appearance of loose skin, especially if the loose skin is from weight loss.

If excess fat distends the skin for a long time, the skin can lose some of its ability to shrink with weight loss. Replacing that lost fat with muscle mass can lessen the appearance of loose skin.

If you have loose skin from a recent pregnancy consult a doctor before exercising as there could be certain moves you should avoid.

One form of exercise that has not proven to be effective for loose skin is facial exercise. While facial exercises have been popular since the 1960s, there’s little research to support that these exercises actually help tighten loose skin.
“While you can help improve loose skin through cosmetic surgery, many options exist for people who would rather avoid medical procedures.”

2. Firming creams

While the effects of firming creams are often subtle, they may help improve the appearance of loose skin, particularly crepey skin in need of hydration.

Often, results can be seen immediately but aren’t long lasting. Effective moisturizing can temporarily make lines and wrinkles appear less noticeable.

A good choice for a firming cream is one that contains a product called a retinoid. Retinoids prevent free radical damage in the skin that can negatively affect collagen.

Shop for firming cream.

You need collagen for the skin to appear young and healthy. Collagen also helps tissues to maintain elasticity, which prevents loose skin.

Shop for collagen.
Retinoids also can help with collagen production. Increased collagen production may help decrease the appearance of wrinkles and prevent new ones from forming.
Shop for retinoid.
If you want to experiment with a natural remedy, try the topical application of grapeseed oil. It has been shown to tighten skin and improve skin’s elasticity.
Shop for grapeseed oil.
3. Supplements
While there’s no magic pill to fix loose skin, certain supplements may be helpful.
Here are supplements to try:
Collagen hydrolysate. As we mentioned before, you must have collagen for healthy, youthful appearing skin. A 2015 study suggests that supplementing collagen may prevent the negative effects of skin aging. Shop for collagen hydrolysate.
Protein. Amino acids found in protein (lysine and proline) are essential building blocks for your body’s collagen production.
Vitamin C. Your body requires vitamin C for the synthesis of collagen. Shop for vitamin C.
Gelatin. Gelatin is cooked animal collagen. It’s often used in treats like jello and gummy candy. Gelatin is an excellent source of glycine, a building block for your own body’s collagen production. Shop for gelatin.
4. Lose more weight
Stubborn fat under the skin can make skin appear loose. This type of fat is called subcutaneous fat.
If you pinch the problematic area and there are more than a few millimeters of skin, then there’s subcutaneous fat present. Losing that fat could firm the skin.
5. Massage the area

Massaging loose skin can increase blood flow and help evoke an anti-aging response.
One studyTrusted Source analyzed the effects of skin massage in conjunction with an anti-aging skin cream. The study showed that regular massage with a hand-operated oscillating massage tool amplified the positive effects of the cream.
Alongside massage, you can also use a salt or sugar scrub to increase blood flow.

6. Cosmetic procedures

Many nonsurgical procedures can help with loose skin.

These procedures include:

Chemical peels. The removal of the outer layer of old skin can decrease the appearance of loose, sagging, or wrinkled skin on the face and neck. Once the old skin peels off, the skin underneath is usually less wrinkled and smoother.

Ablative laser resurfacing. This procedure is also known as “laser peeling.” It’s similar to a chemical peel because it removes the outermost layer of old skin. The laser also warms the layers underneath the top layer. This heat promotes collagen production.

Ultrasound skin tightening. This procedure uses heat to stimulate collagen production. Focused ultrasound energy is transmitted through the skin’s surface to heat deeper layers.

Radiofrequency treatments. This is another form of safe energy transfer that heats the skin to induce collagen production. This method focuses on the skin’s outer layer.

IPL/RF combination treatments. These treatments combine intense pulsed light (IPL) and radiofrequency (RF). The process heats outer and deeper skin layers to facilitate collagen production.

Neuromodulators. This treatment is often referred to as Botox. The toxin botulinum, known to relax wrinkles, is injected into the skin. While this isn’t the most holistic procedure, it requires minimal recovery time and reduces the appearance of loose skin.

These are all examples of minimally-invasive, nonsurgical techniques for reducing loose skin. There are also surgeries to remove loose skin. These are known as body-contouring surgeries.

Body-contouring can also be referred to as tuck or lift surgeries. They involve an incision and the removal of extra fat and skin. These surgeries usually require a hospital stay followed by recovery time at home.

If other loose skin tightening techniques do not provide the results you’re looking for, you may choose to consult with a doctor to see if body-contouring is the right choice for you.

The Takeaway
Loose skin can be problematic, but there are multiple ways to minimize or reduce it.
Collagen is a huge factor in the skin’s elasticity. Boosting your body’s collagen production is one way to reduce loose skin.
You can also take actions to prevent developing loose skin, such as avoiding:
smoking
tanning
using skin products with harsh chemicals
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Self Talk for Depression

Using positive self talk for depression is an effective way to cope and even recover from this debilitating disorder.

Depression has a history of creating catastrophes in the mind. This keeps your mind focused on negative thinking and also aids in the spiral down into those deep, dark places where depression likes to dwell.

Self talk for depression must always be truthful, validating, positive and encouraging. Since depression causes low self image, it is important to reduce all negative thinking and critical self talk.

When it comes to depression, self talk is extremely important, especially since our thoughts influence how we feel emotionally and physically. Depression enables you to become your own worst enemy. Most times, we would never talk to others the same way we talk to ourselves.

Recognize Automatic Negative Thoughts

It is important to recognize all automatic negative thoughts. These are the thoughts that come naturally to a depressed mind. They are usually thoughts like: "I am not good enough, I am not beautiful, nobody loves me, things won't ever change, etc." Any thought that consumes your mind and brings forth negative feelings are considered negative thoughts.

If you are unsure what these thoughts are, you can take time each day to get in touch with your subconscious mind through journal writing. Journaling can help you get in touch with those thoughts. When you write them down, you will notice which thoughts persist the most and which thoughts need to be addressed right away.

If you don't have a notebook or a journal and don't want to blog online, be sure to print up a Journal Entry worksheet for your convenience.

What Should Self Talk for Depression Sound Like?

Since depressed thinking and negative self talk is based on ones own personal perception, there is no "one fits all" self talk for depression. Therefore, you must customize your new self talk according to your own automatic negative thoughts that are already there.

Once you have identified your automatic negative thoughts, you can dispute those thoughts by asking yourself, "Is this thought true?" Be honest with yourself by writing down replacement thoughts that are truthful, and more encouraging. Although, you do not want to deny how you are thinking or feeling, the goal is to be more realistic and optimistic in your approach.

Self talk for depression should sound something like this:

Depression will not last forever.
I am not hopeless or helpless.
I can make myself feel better by telling myself the truth with an attitude of optimism.
I am okay. I am getting better everyday.
I am a wonderful, unique person.
I will recover from depression.
I no longer accept negative thinking as part of who I am.
When I notice negative thoughts coming into my mind, I quickly let these thoughts go and replace them with truthful, positive thoughts.
I am a loving and kind person.
I have the ability to help others and help myself.
I am loved and I am worthy of love.
I can ask for help when I need it.
It's okay to feel the way I do.
I search for the positive in every situation.
I enjoy being a positive thinker.
Today is a good day. My mind and body are healing.
These challenges in life only make me stronger.
I am overcoming these challenges.
I am peaceful and content.
I no longer sabotage my happiness with negative thinking. Instead I think on positive things.
Each day I see myself becoming more successful.
I give myself permission to be happy and to feel joy inside.
I choose to forgive those who have offended me in any way.
I see the good around me and the good in other people. I see the good in myself.
I am not perfect. Nobody is perfect.
I let go of all anger and frustration. I no longer have room for these things in my life.
I am in full control of the thoughts I think. I think only those thoughts that are beneficial to me.
I am confident and I am getting stronger everyday.
I love myself and have compassion for others.
I am confident and capable of reaching my goals.
I enjoy life and the many opportunities before me.
I resist all negativity and draw close to things that strengthen and empower me.
I think only on those things that promote a healthy mind and body.
I take the time to invest in myself and my own happiness.
I am human. It's okay to make mistakes. I don't have to be perfect.
With each breath I take, I feel more focused than before.
Peace and calm fill my mind.
I am no afraid of how I am feeling. My feelings will not hurt me.

Remember, our thoughts determine how we feel and how we act. Keep your thoughts right and watch what happens! I think you will be pleasantly surprised by the results of positive self talk for depression.

"As a man thinketh....so is he." - Proverbs 23:7

Self Talk for Depression in Printable Format

To make things even more convenient for you, I have put these statements into a PDF file, so you can print them out and take them with you anywhere and practice them at any time.

To print this page, simply click Self Talk for Depression File to open and then choose print. To save this file, right click the file and choose "save as" to your desktop.

Won't open? Free Adobe Reader® can open this file.

For a pre-recorded MP3 of this Self Talk for Depression File, Then be sure to visit Self Talk MP3 Downloads

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Depression-Era Dishes: 9 Budget Recipes That Are Still Good Enough To Eat Today

Though my mom wasn’t born until long after the Great Depression, it did hit her farming family pretty hard.

By the time she came around in the 1950s, the family was still relying on the meager funds they could scrape together.

Luckily, my grandpa was a skilled farmer who could grow most of their groceries, and my grandma knew how to stretch one meal out into enough dishes for a whole week. That meant a lot of stews, fresh bread, and even having all nine kids take turns churning their own butter. It wasn’t easy, but they always found a way to transform even the most simple dishes into a yummy family favorite.

In fact, all of the economic Depression-era recipes below are so scrumptious, many should still be regular staples today. I know I always request the potato soup when I’m home visiting my mom! In case you’re looking for a fast and affordable way to get your groceries to the door withing having to lift a finger, try Fresh Direct and start cooking like a pro! Just because these recipes are depression-era, doesn’t mean your groceries have to be!

Did we miss a recipe your family passed down from the days of the Great Depression? Let us know in the comments and be sure to SHARE with your loved ones!

1. Depression BreadIngredients:

4 cups flour
2 cups warm water
2 Tbsps. yeast

Instructions:Pour flour into a large bowl and create a hole in the center. Pour the yeast and warm water in the center, then combine with the

flour until you form a ball. Cover with a towel and allow to rise for 30 minutes, or until it’s doubled in size.Knead the dough and split into two loaves, then allow to rise one more time. Bake at 300 °F until golden.

2. Hoover StewIngredients:

16 oz. box of noodles (macaroni is best)
2 cans stewed tomatoes, undrained
1 can corn, undrained
1 can peas or beans (or both!), undrained
1 package sliced hot dogs

Instructions:
Cook pasta until it’s not quite done, then add sliced hot dogs and canned ingredients. Bring to a boil, then allow to simmer until pasta is done.

3. Creamed Peas On Toast

Ingredients:
2 Tbsps. of butter
2 Tbsps. of flour
1 cup milk heated close to scalding
Salt and pepper to taste
2 cups fresh peas rinsed and drained
Toasted bread

Instructions:
Melt the butter in a saucepan and stir in the flour to make a roux. Be sure to stir consistently until the mixture bubbles, which should take about two minutes, being careful not to let it burn.

Next add the hot milk, again stirring as the sauce thickens. Allow this to be brought to a boil, then add salt and pepper to your preference. Lower the heat and continue stirring for two to three more minutes. Add peas and cover. You can also add protein, like hot dogs or tuna — whatever you have on hand.

Let simmer for 5-10 minutes, then serve on toasted bread.

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What are the early signs of a depression relapse?

After having depression once, it is understandable to worry when symptoms start appearing again. But spotting the red flags early may help prevent a more severe episode from developing.
Many people who have depression may experience a relapse or recurrence. According to one review, it usually happens within 5 years, but it can occur weeks, months, or even many years after the first episode.

About half of the people who experience an episode of depression for the first time will remain well. For the other half, depression can return one or more times throughout their lives.

For those people who do experience repeat episodes of depression, the warning signs may be different each time.

Doctors and researchers do not know why some people experience a relapse, but others do not.

This article looks at the signs that depression is returning, its possible triggers, and ways to prevent, treat, and cope with this condition.
What is a depression relapse?

Many people experience sadness or a loss of interest in everyday activities as a normal part of life.
These feelings can stem from a variety of factors, such as the loss of a loved one or overwork.
However, if a person has these feelings almost daily for more than 2 weeks, and if they begin to affect work or social life, then they may be experiencing depression.

According to the National Alliance on Mental Illness (NAMI), depression may affect around 7% of adults in the United States every year.
After the first episode of depression, the American Psychiatric Association say that depression can return in two ways.

A depression relapse happens when symptoms start to reappear or worsen again during recovery from an earlier episode. Relapse is most likely to occur within 2 months of stopping treatment for a previous episode.
A depression recurrence happens when symptoms return months or years after a person has recovered from the last episode. This is most common within the first 6 months. Around 20% of people will experience a recurrence, but this can rise when depression is severe.

After the first episode of depression has ended, the APA estimate that 50–85% of people will have at least one more episode of depression in their lifetimes. After two or three earlier episodes, the chances of depression returning are much higher.

Some depression-like disorders return frequently.
What is a relapse?
12 early signs
Triggers
4 prevention tips
Treating and managing a relapse

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