Is depression different amongst humans, whether they be male, female or nonbinary? In so many words, yes. As far as symptom patterns tend to play out, they will usually fall in line with the two major genders. For women, the symptoms are more readily visible (i.e. crying, overeating) as for men, the symptoms are more subdued (i.e. working to excess, drinking/abusing drugs, working out to excess). In any case, the symptoms of depression may in fact hit men harder due to lifestyle choices and extracurricular activities.
Here are the top 5 signs of depression for men:
- Self-medication (abuse of controlled substances, abuse of alcohol and abuse of medications)
- Escapism (working more, working out to excess, retreating into more ‘childlike’ pastimes such as video gaming, LARP, etc)
- Risk-taking becoming a regular part of life (reckless driving, driving under the influence of drugs and/or alcohol)
- Becoming controlling, violent and/or abusive
Studies show that women are 3X as likely than men to be diagnosed with depression than men are and are at least 2X as likely to seek treatment for it. Here is a list of the top 7 causes/triggers for depression in women:
- Puberty (biological and social fallout from it- not fitting in, body image, etc)
- Premenstrual difficulty
- Postpartum depression
- Trials and tribulations of life itself
- Accompanying conditions of depression (anxiety, substance abuse and/or eating disorders)
Why the differences?
Obviously with traditional gender roles for the main two genders being as they are, women are afforded more avenues to get help and to communicate their feelings. Men are taught to “man up”, to be “strong” and to shun help. For men, them seeking help is often a result of not being able to function correctly (in some cases not at all) as the symptoms of depression interfere with life itself.
What to do about it
Whether you’re male, female, nonbinary or anywhere within the gender spectrum, the treatment for depression is a combination of psychotherapy and medication. Please know that it will take some research, patience and working with your mental health provider to develop the action plan to defeat depression. You and your mental health provider will have to figure out what works and what doesn’t work moving forward. As for the side effects of the medication(s), most of the side effects will go away on their own, usually within the first 3-6 weeks of taking them. As always, listen to your body and alert your mental health provider in lieu of any complications.
Gorman, J.M. “Gender Differences in depression and response to psychotropic medication”. Gender medicine 3.2 (2006): 93-109
Winkler, Dietmar et al. “Gender-specific symptoms of depression and anger attacks”. The Journal of Men’s Health & Gender 3.1 (March 2006): 19-24
“Male Depression: Understanding the Issues”. Mayo Clinic (2013)
“Depression In Women: Understanding the Gender Gap”. Mayo Clinic (2016
In keeping with The Total Self, this article is a continuation of an earlier article I have written about this topic.I have spoken about mental toughness on oregonsportsnews.com, my own blogs and other social media platforms. I have given speeches about this also. The number one thing I believe that is holding people back in life other than broken focus and a solid plan (plus the willingness to execute) is a lack of mental toughness. It is not necessarily a bad thing that most people are not “hard”. You need people who are a tad softer, normal people in this world. This world would be in bad shape if it were just “Type As” all over the place. But you can learn from the Type A. Learn how to not let things stop you, how not to be a victim, and how not to allow things that have tormented you for years have any more control over you.
Mental Toughness has many definitions and is not limited to athletic performance and pain tolerance. I have known many men and women throughout my life who I would define as “mentally tough”. From an 85 year old gardener to a high school football friend, who it seemed neither ever had a bad day. Much of mental toughness is simply attitude and self-determination. If you do a quick search online on the subject, you will see a variety of mental toughness techniques, articles, stories of remarkable physical performances to brave acts of heroism overcoming insurmountable odds and fear.
On a personal note, mental toughness is a way of life. It is quite simple to me. To not allow any voices, anyone or anything to stand in the way of my goals. To be able to withstand setbacks, controvesy and many other troubles that life throws our way.
For the purposes of this site and its readers, I will also say that through somewhat challenging workouts and introspection and study of this topic, you will cultivate a mentally tough mindset. Again, my philosophy works for ME. As I have often said in my articles, take what’s said and make it work for you. For example minutes of non stop punching in a boxer’s case. In my case, heavy lifting and running for miles will create increased energy levels and an increased pain tolerance through training in the pain zone. You really have to get the body to know what pain is so you can endure it longer. PAIN is not injury, but if you push too hard through pain you will be setting up for injury, so knowing your training limits is necessary as well. Studying mental toughness (or at least how others go over) will shed some light on what you may be lacking. On the days when you feel like crap and you have to WILL yourself to go to work or to hit the gym. THAT too is mental toughness. Persistence and determination are all factors as well. Other terms used to describe mental toughness is inspiration, self-motivation and confidence.
There are many examples of those who bring themselves out of horrible childhoods of poverty, neglect, and illness to become heroes, mentors, millionaires, and presidents. That takes mental toughness in MY book.
Mental Toughness! How do you get it? Are you born with it? Can you acquire it? Arguments to this question have occurred long before our modern world came about. I am of the opinion that through tough physical training, proper mindset, and a high level of maturity that mental toughness is born. This toughness is what propels you through the storms of life and all that brings How do you get that?
Take for example, the Tour de France winner, Lance Armstrong. He had endured one of the toughest diseases by beating testicular cancer. After his battle with cancer, he came back mentally tougher and was once considered the greatest cyclist ever. Maybe he had it all along, who knows? Mental toughness is not measurable and is completely internal. But I believe hard work will get you there. When Lance Armstrong was asked by reporters “What are you on?” referring to performance enhancing drugs. Lance stated, “I am on my BIKE – busting my hump (paraphrased)for 6-8 hours a day!!”
So the question is do you get mental toughness by attending special workshops, or by being in the military/police or by playing sports? Is it by going through hard situations in life and learning from them? I would say the answer is a comination of all that. You can definitely become mentally tough by training and overcoming the trials and tribulations life brings, but ultimately it will be by the determination you make to be unstoppable and make the world a product of you.
I have seen a lot of people not win at life due to cracking under pressure. These daily gut checks that tend to make cowards of us all is something to behold. The pressures we all face tend to beat us down, and send us to our breaking points- that will cause us to lose focus and that’s how we fail. Not because of lack of talent, but because of broken focus. The break in focus becomes a turning point in your struggle/campaign.
This is the biggest difference in those who win in life and who do not. Everyone will have their nemesis or weakness. The key is to BECOME someone who rises to the occasion. Someone who will plow right through very arduous situations and come out with their heads held high. To deal with setbacks and not let them affect you.
In closing, I would like to say that Mental Toughness is definitely one of the basics. One of the master keys to winning in life. THE BASICS ALWAYS WIN!!!
The following is an infographic I saw on HerbsInfo.com. Enjoy!
NOTE: Consult with your primary care provider before beginning any fitness regimen. The advice given here is NOT a substitute for sound medical advice/opinion.
Pregnancy- a life giving birth to another life. It’s a beautiful thing. One downside of this is the excess weight that the mother packed on carrying the child to term. This article is about ways to shed these excess pounds and possibly regain the body you once had.
In today’s society, it is all about looks. For new moms, that is magnified to the Nth degree. While I’m quite sure many of you ladies who have carried a child to term are itching to get back to the gym to shed the baby weight… do not neglect your six-week window of healing. The six-week checkup is very important. Do not neglect this- it could very well mean the difference between life and death.
Here are a few tips to get going in the direction you feel you need to go.
1) Don’t diet too soon: You are going to ned all the energy you can muster to tackle the new and awesome responsibility of being a mom. As stated earlier, please wait until your six-week postnatal checkup to start dieting. Even then, seek the advice of your care provider..
2) Be realistic about your weight loss goals. We are all eager to “get in gear”when it comes to fitness. We all have to be realistic about our goals, our intents and our bodies. This is even more the case for new moms. All of us have to accept reality at some point of our limitations- that’s perfectly fine, natural and good that you do so. With motherhood, as in life things permanently change. New moms may experience having wider hips, softer bellies, maybe even a larger waistline. Acceting limitations for most is a somber reality to take, but it must be done. Please adjust your goals accordingly.
3) Embrace exercise. The reality of fitness for postnatal women is almost exactly the same as with all people- you have to put the work in, make it fun and be patient. There is no magic pill, elixir that will ever get you where you want to go fitness-wise. Exercise, then diet. Being more active is crucial. Even if it’s just walking you new bundle of joy around the block a few times a week, it’s much better than nothing.
4)Network with others. Networking is not just for businesspeople. The camaraderie, socialization and cohesiveness that comes with support groups and activity groups is absolutely necessary. It will do wonders for your psyche, your attitude and who can’t use some new friends? Don’t forget your family, friends and your spouse. Their support is crucial, especially your spouse.
HOW TO STAY MOTIVATED
Again, I must state, though the prospect of being a new mom is challenging (and perhaps intimidating), the same problems and challenges weave their way into all situations. Motivation is definently one of those. In my opinion, the issue of motivation is one that will haunt you if you don’t answer it. For new moms… and anyone else… my opinion on staying motivated is clear. Look at what you want out of life. Now, picture your fitness regimen in it. Now imagine your life without it. Does it fit your lifestyle? Can you put all of yourself in it? Is it fun? Will you be able to see progress? It’s things like this that can spur you to action or stop you dead in your tracks. Visualization of your achieved goal is paramount. Without a clear visual conceptof your desired goals… what are you doing it for?
In closing, these pointers for those of you who are new moms (and anyone else interested in reading) should be a good starting point for new moms and their friends and families to start with. No one wins without executing a well thought out gameplan. This will hopefully help new moms get fit in a more practical, healthful manner.
Here is a sample workout for those interested.
In the spirit of “The Total Self” motif, I present a new view on dieting: How to pick one that will work best for you? We are in an era of unprecedented information about fitness, dieting and everything in between. We are also in the midst of the greatest obesity epidemic across all age groups in America ( by 2020, 76% of ALL Americans will be either obese or overweight). Almost everyday, the average person sees umpteen commercials about fitness (usually about weight loss). These body-image centric commercials sure put a lot of doubt in people’s heads about fitness and what it really means to be healthy. Almost all the emphasis centers around losing enough weight to look like a model. In this article, I will present at least 10 ways to pick the best diet for you… or to create one. Yes, you do not have to follow self-proclaimed fitness gurus, trainers, etc. As always, see a physician before starting any weight-loss regimen. Listen to your body. Now, the list.
1) If it’s not fun, don’t do it. Almost all health/wellness professionals agree that if you are not having fun and seeing results on your fitness regimen, you probably will not stick with it. Simply because some PAID model/athlete is endorsing a product on television (or some other form of media) does not mean that the much-ballyhooed product will even work. Of course, not every diet/weight loss plan is structurlly, scientifically sound (or makes sense). You also have to have a sense of satisfaction as a motivator to do the thing.
2) Evaluate the plan. Does it work? Is it faddish? Do you like what you see in it? Are you able to fit your lifestyle in the workout/diet plan? Conversely, can you fit said workout/diet plan into your lifestyle? Please consider all of these things before trying the “latest and greatest” diet or workout you may hear about, see or read somewhere.
3) Do not rely SOLELY on supplements: Supplements are great, but relying solely on them is not a good idea. As with anything else in life, moderation is key. You can even overdose on water (hyperhydration). Moderation is key. Use your head. LISTEN TO YOUR BODY.
4) Include exercise. Yes, all the carb-counting, label-reading goodness you do will never amount to much without exercise. Be sure it’s something you can handle and make it fun.
5) Eat your favorite meals and snacks (in moderation please). Yes, I said it. SACRILEGE, some will say. All jokes aside, you have to make the diet regimen tenable. This is definitely a way. Just don’t over-indulge in it. This defeats the purpose of dieting in the first place. Splurging on a “guilty pleasure” is just fine. Moderation is key.
6) Make a maintainence plan. Now that you’ve lost the weight, or are about to embark on your life-changing fitness plan… make sure you have a maintainence plan. A maintainence plan is sure to keep the pounds/inches off. Now that you have achieved ‘the look”, a maintainence plan will keep you looking sharp. The hardest part is indeed maintaining the achieved goal.
7) Be a tortoise, not a hare. You must keep a slow, steady pace when losing weight (or sculpting your body). Anything else is unhealthy. Don’t risk your life over a few extra vanity pounds. Don’t fool yourself.
8) Allow snacks between meals. Yes, more about food. Snacking is important. Snacking done healthily will curb cravings, thus keeping you in line with your fitness goals. Snacking done healthily will make the difference in you meeting your fitness goals or not. It also will be better for you health-wise.
9) Include all the food groups. Your body is a temple, the original machine (LaMettrie, 1748), the covering of your vital organs. Treat it right. Eating food from all the food groups is a sure way to ensure your way to the “promised land” of fitness is a sure-footed one. Treat your body right. Eating from all the food groups will help your body function as it should.
10) Leave room for improvement. Every diet has flaws in it. Who says it has to stay that way? Educate yourself, get to know your body. Tweak your diet based on your needs at the particular time. A constant of life is change and growth. So should your fitness journey.
In closing, I trust that these tips will help. These tips are essential to help you get what YOU need, not what the fitness pros want you to have. You have only one life… why not diet, exercise in the best way… YOURS.
It’s now June… how many of you have kept with your New Year’s pledge to lose weight, perhaps turn your life around? If you’ve fallen off track, that’s no big deal (over 85% of Americans break their New Year’s pledges in under 45 days). In case any of you all need a refresher, or a plan to get over the hump (or just to stay the course), here is my list of 15 ways to have success with any fitness regimen. This is by no means a comprehensive list… but hopefully it will work for you. Now, the list.
There is no shortcut to ideal health (whatever that is for you), no magic pill that lets you hit your five-a-day target and no single exercise that gives you a shredded physique in minutes. It takes time, hard work and an educated approach to get in shape and stay in shape. Following these tips will make your fitness quest (and life) a whole lot easier.
1. Prepping for Success
The better path to a sound diet is found by using your weekends wisely. Use the extra time you have on your weekends to make large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the certain death of your fitness goals via fast food.
2. Mix Up Your Exercise
Variety is – cliché alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.
3. Calibrate Your Fitness Technology
If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.
4. Add In Extra Activity
This one of the oldest tricks in the book: take the stairs not the escalator, or get off the bus a stop early and walk. Any activity is better than none, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely) each time you take them – clinical studies found that short bursts of high-intensity stair-climbing can make a significant difference to your cardiorespiratory fitness.
5. Keep Tabs On Your Visceral Fat
You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several types of cancer and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start a health regimen.
6. Value Your Rest Days
When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that may see your motivation flame out within weeks, because you’re always exhausted and won’t see the massive improvements you expect for your efforts. Why? You’re not giving your muscles the time and rest they need to recover and grow.
7. Up The Intensity If You’re Short On Time
Health and wellness experts still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will do the trick also. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.
8. Treat Your Body Right
Nothing derails a health kick as quickly as injury, as many serious injuries will start out as small ones- you may think it’s OK to push through. Scaling back the intensity for a few days is better than having to shut it down for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.
9. The Drive for Five
Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colors, as the hue is a decent indication of the nutrients they contain.
10. Don’t Undervalue Your Sleep
There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don’t snooze, you lose.
11. Increase Your Cadence On Your Runs
If you are consistently picking up injuries when running, one change it’s definitely worth trying is to up your rate of strides per minute (your cadence). If you overstrike, thus taking fewer steps, you put extra pressure on your knee and hip joints. Try and take more steps, which means your feet will land more beneath your body, reducing the impact on your joints.
12. Give It Your All or Turn It Loose
The first time you try an exercise it’s very hard, but at least quite novel. The second time the novelty is gone, and it’s still hard, leading to the temptation to quit. Try it at least once more, as the third time is often the charm – when a sport or workout starts to become as enjoyable as it is tough.
13. Count Reps Backwards
This is a mental trick that might make resistance workouts a little easier. Counting down the reps means by the time it’s really hurting you’re at the 3,2,1 stage, which feels closer to the end than 8,9,10 or whatever target you’re going for. It won’t work for everyone, but it’s worth a try.
14. Make Full Use Of Your Street Furniture
Exercising outdoors is a great way to ensure you get your hit of vitamin D (if it’s sunny) as well as a good workout, and it doesn’t have to be all cardio. As well as the exercise machines that litter many parks, you can nearly always finds a bar or ledge for pull-ups, or a bench or wall to do dips on. Rarer treats can even include chains to use as ersatz TRX ropes.
15. Record Stats and Progress
Nothing builds motivation as efficiently as seeing signs of improvement, so make sure you keep some kind of record of your activity. It can be as simple as noting your record five-rep max or fastest 5K time, using either one of the many excellent fitness apps available or old-fashioned pen and paper.
In closing, these tips and tricks will help in your fitness goals. Knowledge is power. Knowledge is a fundamental building block in fitness and in life. Knowledge (alongside hard work and dedication) is the most essential of the basics. THE BASICS ALWAYS WIN!!
HOW TO INCREASE STRENGTH- FIVE RULES
Strength is and always has been a goal for those who are avid fitness people. In today’s era, with the ever-increasing popularity of MMA-style training and CrossFit training, there has been a metamorphosis of the definition of strength. Gone are the days of 5’9″ 320-lb “strongmen” who could outlift you and OUTEAT you. Now it’s all about functionality combined with strength training. It is a huge win for the advocates of this type of training. It’s pretty evident that it works. It’s also a slam-dunk that it’s here to stay. Why not functional training? It is a more modern approach to training and it has the science to back it up.
On the other hand, there are some who will ask, “what about strength?” I am sure there are some of you out there who are looking to increase your strength without using steriods or any other PEDs let alone any sports nutrition products. Here are a few tips on how to increase strength without PEDs or changing your regimen or lifestyle.
When you are strength training, whichever day it is, always remember to take 30-45 seconds of rest between sets. Also in the same vein, slow the speed of the reps down. Let’s say your rep speed is on a 2-3 count. To gain strength, slow that down to about a 4-5 count. I must warn you to start at the weight your are currently using, then build up. No need to hurt yourself.
Another way to increase strength is to use supersets. if you have never heard of a superset, it is as follows: Let’s say you are working chest today. You’re doing cable crossovers at 30 lbs for 3 sets, 15-18 reps. To superset the exercise, you immediately do another exercise with no break… like wide-grip pushups at a similar rep speed and rep count. This way you will work all the muscle fibers and increase strength.
Another way to increase strength is to go all out. Challenging yourself with max reps at maximum intensity. This is an old-school technique that works. It is also very risky and the chances of injury are much higher than that of the aforementioned routines.
Lastly, use the science available to you. Learn your body. Know and learn what works best for you. Learn your limits. Fitness is not one size fits all. Strength is not one size fits all. Stay learning. Learning is a foundational component of increasing strength or anything else in life. Stay hungry. Never be satisfied with anything, if that’s your goal.
In closing, remember what I have laid out here:
1) Stay hungry
2) Be fearless, always try new things
3) Learn how your body works
4) Keep your goals in front of you.
5) Put the work in.
These five rules, as well as everything else I have given you will GUARANTEE success in your quest to gain strength. Not only will it guarantee success in your fitness goals, this will enhance your life in all other areas. It will make you a better person.
Anxiety is real. In America today, according to the National Institutes of Health, anxiety disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Anxiety is a contributing factor of many health disorders (high blood pressure, obesity, heart attacks, mental fatigue). Many Americans are on medications for these disorders (that is/can be a case of the cure being worse than the disease). A viable alternative to risky prescription medication is a natural or holistic approach to treating anxiety.
Here are 6 tips for managing anxiety naturally:
1. Maintain Stable Blood Sugar
“It isn’t disrespectful to the complexity of existence to point out that despair is, often, just low blood sugar and exhaustion.” – Alain de Botton
The American diet promotes a blood sugar roller coaster, and every time we’re on the ride down, we can feel anxious.
When our blood sugar crashes, our body responds with a stress response. We secrete stress hormones, cortisol and adrenaline, which tell our liver to make more blood sugar to keep us alive. The good news: We stay alive. The bad news: This hormonal stress response feels identical to anxiety.
By stabilizing blood sugar, you can avoid this stress response and decrease your anxiety.
Here’s how to maintain stable blood sugar:
Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and refined carbohydrates.
Eat 3 meals and 2 snacks daily; don’t skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, almond butter or jerky).
2. Get Off Caffeine (for a while)
Don’t underestimate the relationship between caffeine and anxiety.
Think of it like this: When we’re caffeinated, our nervous system is ready for a fight. Introduce a stressor- you are on Defcon 5 regarding anxiety.
If you suffer from anxiety, do yourself a favor and get off caffeine!!!!
I know, I know, the idea of going off caffeine might be giving you anxiety right now. If you reduce your intake gradually (coffee -> half-caf -> black tea -> green tea -> herbal tea) over the course of a week or two, you’ll avoid withdrawal symptoms. After a few weeks, you may be surprised to see that your anxiety has decreased, your sleep has improved, your energy is stabilized, and you even tolerate stress better.
If you had a successful trial off caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”
Getting a good night’s rest is your best bet against anxiety.
There’s a 2-way street between anxiety and sleep–anxiety causes insomnia and sleep deprivation makes us vulnerable to anxiety.
The best way to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the overall approach to anxiety.
Reduce or eliminate caffeine
Even if you have no trouble falling asleep, caffeine decreases sleep quality.
Maintain stable blood sugar
Blood sugar fluctuations disrupt your sleep, causing middle of the night awakening.
Be strategic about light:
Let your eyes see bright light in the morning and dim light at night.
If your room isn’t completely dark when you sleep, wear an eye mask or get blackout curtains.
Wind down and unplug before bed
4. Treat the Gut
Perhaps you’ve seen some of the recent articles about the relationship between gut flora and mood.
The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.
Here’s how to promote healthy gut flora and heal the gut:
Avoid what irritates the gut:
Food: Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
Certain medications: Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).
Add in what soothes the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you tolerate dairy).
Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
Purchase Wise Choice Market Bone Broth.
Make your own bone broth.
Take a probiotic.
Consider supplementing with glutamine and collagen.
Create the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage stress with yoga, meditation, breathing exercises, unplugging, acupuncture, being in nature.
Treat gut infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medicine practitioner.
Exercise is the best anti-anxiety medicine.
If you struggle to exercise regularly, forget the boot camps and triathlons. Get in the habit of mini workouts. Do small amounts of exercise in your living room or take a brief walk outside. Sustainability is key.
In general, stand more, sit less, walk whenever possible, and treat your body right with exercise.
Yoga and Tai Qi are particularly beneficial for anxiety, but the most important thing is to find something you enjoy.
Magnesium: Nature’s Xanax
Many of us are deficient in magnesium, since our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a few different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.
Anxiety has a significant impact on quality of life. Maintaining stable blood sugar, reducing caffeine, getting enough sleep, healing the gut, getting some exercise and filling the body with magnesium are safe tactics that go a long way toward reducing anxiety. If your anxiety does not respond to these lifestyle hacks, go see your healthcare provider.
In closing, you only have one life. Life is too short to let it slip away in anxiety and fear.
Living life free from anxiety is another way THE BASICS ALWAYS WIN.