Depression

Stressed? Walk outdoor to boost spirit

Group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being, the findings showed.

stressed Walk outdoor to boost spirit

The researchers found that people who had recently experienced stressful life events like a serious illness, death of a loved one, marital separation or unemployment especially saw a mood boost after outdoor group walks.

“Walking is an inexpensive, low-risk and accessible form of exercise and it turns out that combined with nature and group settings, it may be a very powerful, under-utilized stress buster,” said senior study author Sara Warber, an associate professor at the University of Michigan in the US.

“Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute as a non-pharmacological approach to serious conditions like depression,” Warber added.

For the study, the researchers evaluated 1,991 participants from the Walking for Health programme in Britain.

The findings appeared in the journal Ecopsychology.

Source: zee news

Causes of Fatigue and Sleepiness and How to Fight Them

1: Not Enough Sleep
It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.
Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

2: Sleep Apnea
Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this.
Fix: Lose weight if you’re overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.

3. Not Enough Fuel
Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.
Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat small meals and snacks throughout the day for sustained energy.

4: Anemia
Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.
Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

5: Depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a few of weeks, see your doctor.
Fix: Depression responds well to talk therapy and/or medication.

6: Hypothyroidism
The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.
Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

7: Caffeine Overload
Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.
Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

8: Hidden UTI
If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.
Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

9: Diabetes
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.
Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

10: Dehydration
Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.
Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

Source: Health India

Pamper Yourself! 8 Natural Stress Relievers

 

Treat yourself to less stress
by Susan RinkunasStress making you crazy? We hear you. You probably know that some of the best ways to relieve stress include exercising, talking to friends, or simply getting outside. But what if you can’t make it to the gym for your one-hour workout?

It might be time for a little pampering. These eight strategies will not only help calm you down, but you’ll also feel legitimately spoiled in the process.

Decorate with lavender
This herb has a soothing scent that can lower your heart rate and blood pressure, both of which can help you relax and even drift off to sleep. Put dried lavender in a vase near your bed or slather on moisturizer infused with lavender

Have a chocolate-covered strawberry
When you’re stressed, you may be tempted to house every sweet treat in sight. But foods high in added sugar can increase your blood sugar levels and make you feel even more on edge. Instead, munch on strawberries dipped in dark chocolate. The vitamin C in the berries can fight body-damaging free radicals and the dark chocolate may help reduce stress hormones like cortisol.

Take a bath
Soaking in water has a soothing effect, experts say, since it connects us to our time in the womb. Add lavender bath oils or aromatherapy candles and you’re well on your way to complete Zen.

Give yourself a scalp massage
You know how good it feels when you get your hair shampooed at the salon? You can (and should) recreate that experience at home. To melt away tension, massage your scalp with your fingertips, moving from your hairline to the back of your head several times. Bonus: Scalp massages also help release natural conditioning oils so your hair will look even more gorgeous.

Get a Swedish massage
Not all rubdowns are created equal. This type of massage involves gentle, soothing strokes, which can improve circulation and help you chill out. You could also try an aromatherapy massage, where a therapist uses essential oils during the treatment.

Sip chamomile tea
Research shows that one of the compounds in this herbal brew binds to the same brain receptors as drugs like Valium, which means the tea acts as a mild tranquillizer. Not a tea person? Chamomile supplements may also help reduce anxiety, according to at least one study.

Step in the sauna
If your gym has a sauna or steam room, use it after your next workout. When your body heats up, both muscle tension and anxiety subside, according to research. Plus, feelings of warmth can alter neural circuits that improve our mood. (This might be one of the reasons why exercise can make us feel amazing.)

Give yourself a foot rub
Reflexology is an alternative medicine therapy that involves applying pressure to different parts of the body. It may help ease stress, and possibly even help migraines. Do it yourself by running under the base of your toes to calm your head and massaging the ball of your foot to relax your chest, says reflexologist Mara Nicandro, director of Therapeutic Massage of Texas. Rubbing your big toes releases soothing endorphins, which can help you relax.

Source; Health

Milk samples fail to conform to standards

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Azad said penal action is taken against offenders in case the samples are found to be not conforming to the provisions of the food safety act.

More than 68 percent of milk samples tested across the country by the Food Safety and Standards Authority of India (FSSAI) failed to conform to recommended standards, parliament has been informed.
The FSSAI conducted a national survey to ascertain the quality of milk throughout the country, in which 68.4 percent samples were found to be non-conforming to food safety and standards regulations, 2011, Health Minister Ghulam Nabi Azad said Tuesday in reply to a written question in the Rajya Sabha.

The FSSAI is the nodal agency which regulates manufacture, storage, distribution, sale and import of food items.
The implementation of the Food Safety and Standards Act, 2006, rests with state governments.

Random samples of food items, including milk, are taken by the state food safety officers and sent to the designated laboratories for analysis.

Azad said penal action is taken against offenders in case the samples are found to be not conforming to the provisions of the food safety act.

The 12th five year plan has made an outlay of Rs.1, 500 crore to strengthen the food regulatory system at the state level.

Source: http://zeenews.india.com/news/health/health-news/milk-samples-fail-to-conform-to-standards_23614.html