Top Ten Ways to beat the blues

Do you instinctively reach for a cup of coffee and a chocolate biscuit when you are feeling low? If you do. its not because you are weak-willed; there is a perfectly rational explanation. Both contain chemicals which will increase your energy levels and make you feel good.
 

 

You should aim for obtaining at least 30 minutes of sunlight each day, the most important thing is that light reaches the back of your eyes.



Base your meals on carbohydrates foods such as potatoes, rice and pasta and eat frequent small amounts. Begin your breakfast with protein (i.e., meat, eggs, peanut butter, nuts, cheese) for long-lasting energy. Fiber helps food go through your digestive system at a proper rate, giving a more constant energy supply. Aim to make up for your daily fiber intake by including fresh vegetables, fresh fruits, and whole grain breads and cereals in your meals. Try to eat saturated fats and protein in moderation..



TURNIPS THE ROOTS OF HEALTH Winter is a time when many people feel low. Green vegetables may not be as abundant in the cold months but there are plenty of root crops such as turnips, Swedes and celeriac. These hardy vegetables are rich in nutrients that keep you healthy and help to raise your spirits.



Exercise regularly for at least 30 minutes continuously three times a week. Walking is a great form of exercise. Mild exercise gets the blood flowing and transports more oxygen throughout your body (especially to your brain), helping you feel mentally alert and alive.





Cut down on sugar and refined foods. Sugar might give you an initial rush of energy, but within an hour or so the blood sugar level can become low, and when it's low you may feel low, too.




Limit your intake of alcohol tea, coffee, fizzy drinks and chocolate. Coffee can make you more alert for an hour or so, but later you get an opposite reaction. Caffeine tends to increase the release of insulin in the blood, and insulin lowers the blood sugar level. When you have low blood sugar levels, you begin to feel less sure of yourself, and have low energy levels, which can lead to the blues or depression.



Avoid stimulates such as cigarettes and drugs. Immediately after quitting smoking, you never again have to deal with the hassle of leaving your workplace, someone's home, your own home, a restaurant, or other places to smoke.

 

 



Try an aromatherapy massage, acupuncture, shiatsu or reflexology. Also, be disciplined about your sleep.
 

 





Food allergies and intolerances may cause depression. See a doctor or qualified nutritionist.
 





Consider taking a multivitamin and mineral supplement if you feel that your diet in inadequate.


 



Some herbal and homeopathic remedies may help to relieve the symptoms of depression. But always consult a qualified practitioner first.

 




Think positively- if self help measures are unsuccessfully you can get help from a trained counsellor who can help you to regain a more optimistic outlook If you have other interpersonal disputes at home or at work, resolve them or get help to do so.


 

Cola contains about 10 teaspoons of sugar plus caffeine equal to about half a cup of coffee. In addition to bringing on the blues, this cycle can result in dependence, poor nutrition. and obesity - reasons to get down on yourself even more and feel blue.



Above all, Stop expecting yourself to be perfect all the time and stop beating yourself up for making mistakes.

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