A Perk of Going Veggie: Improve Your Mood.

A recent study published in the Nutrition Journal reports that eschewing animal products in favor of plant-based foods helps improve mood in just a few weeks. Research evidence has frequently linked long-chain omega-3 fatty acids, EPA and DHA, to mood- a substance primarily found in fish and shellfish. Conversely, meat and poultry are high in arachidonic acid (AA), a potentially neuroinflammatory long-chain omega-6 fatty acid.

Those who consume large amounts of meat and poultry and low amounts of fish, have been known to be at increased risk of depression and those with the diets rich in fish and low in meat and poultry have been linked to a lower risk of depression. In every individual on the vegetarian plan, stress and anxiety scores decreased after the two weeks, indicative that those who eliminate meat, fish and poultry may be better able to cope with mental stress. Vegetarians report significantly better moods than non-vegetarians.

The results may be due to increased antioxidant consumption on the vegetarian plan leading to a reduction in oxidative stress on the brain. These findings are fascinating and while we might not completely understand the mechanisms involved in why a vegetarian diet likely leads to enhanced mood, the results are certainly worth pondering. I know I feel good as I finish off my huge salad or green smoothie.



Deal with Depression. Free yourself from Depression. Help yourself. Live your life, ‘cos “YOU’VE ONLY ONE LIFE TO LIVE”.

Self-help and coping tips :

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

Start small and stay focused :

The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.

Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put in to your depression recovery, you’ll get back much more in return.

Depression self-help tip 1: Cultivate supportive relationships.

Getting the support you need plays a big role in lifting the fog of depression and keeping it away. Isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important.

– Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.

– Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.

– Join a support group for depression. Being with others who are dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.

Depression self-help tip 2: Challenge negative thinking.

Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future.
But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts.

– Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.

– Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking.

– Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

– Keep a “negative thought log.” Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. But maybe he’s just having a bad day.

Depression self-help tip 3: Take care of yourself.

In order to overcome depression, you have to take care of yourself. This includes following a healthy lifestyle, learning to manage stress, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day.

– Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.

– Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy a meal, people-watch on a park bench, or sit out in the garden.

– Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, or health problems. Once you’ve identified, you can make a plan to avoid them or minimize their impact.

– Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

– Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and you a sense of being needed—both powerful antidotes to depression.

– Do things you enjoy (or used to). While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark. Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Depression self-help tip 4: Get regular exercise.

When you’re depressed, exercising may be the last thing you feel like doing. But exercise is a powerful tool for dealing with depression. In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Scientists haven’t figured out exactly why exercise is such a potent antidepressant, but evidence suggests that physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect on depression.

To get the most benefit, aim for 30 minutes of exercise per day. But you can start small. Short 10-minute bursts of activity can have a positive effect on your mood. Here are a few easy ways to get moving:

– Take the stairs rather than the elevator
– Park your car in the farthest spot in the lot
– Take your dog for a walk
– Pair up with an exercise partner
– Walk while you’re talking on the phone

As a next step, try incorporating walks or some other enjoyable, easy form of exercise into your daily routine. The key is to pick an activity you enjoy, so you’re more likely to keep up with it.

Depression self-help tip 5: Eat a healthy, mood-boosting diet.

Eat a healthy, mood-boosting diet. What you eat has a direct impact on the way you feel. Aim for a balanced diet of protein, complex carbohydrates, fruits and vegetables.

– Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours.
– Minimize sugar. You may crave sugary snacks, baked goods, or comfort foods such as pasta or french fries. But these “feel-good” foods quickly lead to a crash in mood and energy.
– Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas can boost serotonin levels without a crash.
– Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
– Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.

Depression self-help tip 6: Know when to get additional help.

If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.


How do you know if you’re depressed?

Some people feel like they want to crawl up in a ball and go to sleep, and others think, “What’s the point?” And some feel suicidal. Statistics show that out of the total American population 9.5 percent experience depression’s mental ailment in their day to day lives every year. There are many things that can throw a person into depression and symptoms are varied. If you are feeling like you may be affected by it, take a look at these common symptoms and determine if you want to delve deeper into diagnoses.

Here are some “symptoms of depression” to look for if lasting for more than 2 weeks:


  • Feeling hopeless
  • Feeling pessimistic
  • Lacking energy
  • Difficulty concentrating
  • Poor memory
  • Poor appetite
  • Loss of libido
  • No “zest” for life
  • Feeling of isolation, social withdrawal
  • Feeling emotionally numb
  • Frequent crying for no apparent reason
  • Poor quality of sleep (difficulty falling asleep, staying asleep or waking early)
  • Negative thinking
  • Circular thought process (rumination)
  • Inactivity
  • Anxiety
  • Suicidal thoughts
  • Loss of interest in activities that were once enjoyable
  • Procrastination
  • Feelings of guilt

Are you feeling hopeless and suffering from depression?

Depression shows itself in many forms. 1 in 5 people have suffered from some form of depression at least once in their lifetime. Depression is a frequent reason for absenteeism at work because people who suffer from depression have more health issues than their non-depressed fellow workers; and while at work, their job performance is decreased by seven times their healthier co-workers.
ImageDepression is a major cause of increased health-care spending for the unhealthy symptoms that are experienced as part of the condition. Depression is not discriminate by age. It can creep up on younger people as well. Teen and college-age depression can be a major cause of missed school days.Families and couples are also affected by the illness, causing a real strain on maintaining healthy relationships. Friends and family can find it difficult to communicate with the depressed person. Anger, feeling helpless and feeling alone in the partnership are common feelings in a relationship with a person who is chronically depressed.

Some of the ways that “Individual Counseling” can get you moving.

Don’t be alone if you’re depressed. Therapy is essential in managing depression. If you feel helpless to make the changes to get your life moving in a new and positive direction, or you’re not seeing the desired results you want, then talking with a professional counselor can help. Most people with depression respond extremely well.Effectively managing stress and anxiety – from free-floating anxiety to full-blown panic attacks – changes the way you experience life. Take control of your life and start confidently making decisions that lead you toward personal growth. Free yourself from the persistent “humming of anxiety” so you’re comfortable to explore new territory that creates new opportunity.Understand what makes you angry and resentful ― and become less reactive and intense in your interactions with other ― and in challenging situations. Use anger management skills to liberate you from the past traumas causing the destructive reactions that tear down your relationships and serenity. Learn how to communicate with compassion and calmly express your feelings in a productive way. Stop missing out on opportunities because you’re afraid of taking action. Escape the grip that your past has on you ― affecting your decisions and distorting your perceptions. Experience a new sense of healthy self-esteem and create a fulfilling life for yourself.Relationship issues can take its toll on most partnerships, and often it’s a good idea to first seek individual counseling to first work through your own individual and deeply private feelings before joining your life partner in couples counseling or marriage counseling.

Are you stuck? Move towards clarity and a new sense of vision for yourself. Mail me at soulreviving@gmail.com.

“Individual Counseling” is a safe place where you can be heard ― so you can make the necessary changes to help you grow. Learning how to deal with unresolved past issues and shift to a new understanding of yourself ― can open you up to responding to the world in a much healthier way. How you perceive your problems will transform your life and move it in a positive direction.

Sometimes “individual coaching” is all that’s needed to give you direction and guidance, along with important life techniques to manage your current life situation and move you toward a happy and successful life. Talk to a Psychiatrist/Therapist and decide which approach is best for you.

Email me at : soulreviving@gmail.com.

Are you stuck? Move towards clarity and a new sense of vision for yourself. Mail me at soulreviving@gmail.com.