When we’re depressed or in a bad mood, some of us get the urge to eat. But if we eat the right foods, that’s not necessarily such a bad thing. In fact, there are some foods that can help improve our mood.

About Serotonin

Serotonin is a neurotransmitter present in the brain. It is responsible for controlling anger, aggression, mood, sleep, body temperature, appetite and metabolism. When we’re depressed, our serotonin levels go down. That’s why some depression drugs are designed to raise serotonin levels.

But drugs are not the only way to increase the amount of serotonin present in the brain. There are certain foods that can raise serotonin levels. By eating these foods, we can improve our mood and outlook safely and naturally.

Using Food to Boost Serotonin Levels

Foods do not contain serotonin, but some do contain substances that help our bodies produce more serotonin. Tryptophan is an amino acid that is one of the most important building blocks of serotonin, and it is found in many foods, including:

* Poultry
* Chocolate
* Milk
* Spinach
* Eggs
* Crab
* Shrimp
* Pork
* Tofu
* Nuts

It’s important, though, to eat something that is high in carbohydrates with the food that contains tryptophan. Carbohydrates are needed to help tryptophan move across the brain.

Foods that contain Omega-3 fatty acids, especially DHA, will also help improve mood. DHA works by improving the synthesis and function of serotonin in the brain. However, eating foods containing DHA does not have as immediate an effect as eating those with tryptophan. DHA is found in fatty fish such as salmon, tuna and mackerel. If you’re not a fan of fish, you can try products that are fortified with DHA. These foods will be clearly identified on the label. Try to eat foods with DHA at least three times a week for best results.

Foods with high levels of protein can block the effects of serotonin. Turkey, for example, contains tryptophan, but it is also exceptionally high in protein, so it may do little to improve mood. Similarly, when trying to boost serotonin levels through diet, it’s important to avoid eating other foods that contain lots of protein. All foods containing tryptophan contain protein, but if it is present in small amounts, it won’t negate the effects of the serotonin.

Going on a binge when we’re depressed is unhealthy, but eating certain foods in moderation can help us beat the blues. By choosing foods that boost serotonin levels, we can see effects similar to those of prescription depression drugs, but without the expense and side effects. So the next time you’re feeling out of sorts, grab a snack that contains tryptophan and carbohydrates.

The immune system is an amazing piece of work. When our bodies are invaded with foreign germs it springs into action, sending defenders to fight them off. It’s too bad that our immune system is often not working as well as it could.

Stress, improper diet, lack of exercise and environmental factors can all negatively impact the immune system. And if the immune system is having a bad day, we’re more likely to get sick. Illness is harder on our bodies, and we do not recover as quickly as we should.

But we can boost our immune systems, and we don’t need prescription or over-the-counter drugs to do it. Eating the right foods gives us the nutrients that our immune systems need to be at the top of their game. Here are some of the best immune-boosting foods:

* Citrus fruits – Oranges, lemons and other citrus fruits are powerful immune boosters. They contain lots of vitamin C, a nutrient that helps increase the production of white blood cells and antibodies. A medium orange contains 75 milligrams of vitamin C.

* Carrots – Carrots are loaded with beta carotene. This phytonutrient is a close ally of the immune system. It promotes the production of killer cells and T cells, which are powerful infection fighters. Studies have also shown that falcarinol, a compound found in carrots, may help prevent and fight cancer.

* Garlic – Garlic is superb at fighting almost any type of infection. It is often used in herbal remedies. Just eating it a few times a week will help keep the immune system at its peak. For best results, eat garlic fresh and crush it thoroughly. This will maximize the amounts and availability of the infection-fighting compounds present.

* Yogurt – Yogurt is rich in bacterial cultures. This might sound like the last thing your immune system needs, but the acidophilus bacteria found in yogurt are essential to its proper function. Acidophilus bacteria help us absorb the nutrients in our food and fight disease-causing bacteria and viruses. Another type of bacteria found in yogurt, bifidobacterium, is particularly beneficial to the elderly.

* Oysters – Oysters are one of the best sources of zinc one could hope for. Zinc aids in the reproduction and function of antibodies. It also hinders bacterial and viral growth, making it easier for the immune system to kill harmful germs.

* Fatty fish – Omega 3 fatty acids are present in large quantities in fatty fish such as salmon, tuna and mackerel. They encourage activity in phagocytes, the white blood cells that consume bacteria. Adding a vitamin E supplement will enhance this effect.

If we take care of our immune system, it can fight off most diseases and infections without the aid of antibiotics and other drugs. Including these foods in our diet is a good start.

We often take great pains to get our hair looking just right, whether we’re going to work or headed out for a night on the town. We shampoo, condition, style, color and perm with abandon. But many of the products we use on our hair cause damage over the long term to our hair, our health and our environment.

Using products filled with drying alcohol and unsavory chemicals is not the only way to have beautiful hair. There are plenty of natural alternatives. We can create almost anything we need for our hair with simple and inexpensive ingredients. Here’s how.

Shampoo

Baking soda has been used to clean everything from kitchen counters to our teeth. But did you know it does a great job of cleaning hair too? Just pour some into your palm, work it through wet hair, and rinse. It’s as easy as that.

If you prefer a sweetly scented shampoo, you can easily make one with castile soap and herbs. Just add 1/2 ounce of any herbs you like to 2 cups of boiling distilled water, remove from heat, and let sit for 30 to 40 minutes. Strain. Add the strained mixture to 4 ounces of castile soap in a plastic bottle, and shake to mix. Some good herbs to use include nettle, lavender and sage.

Conditioner

A good conditioner is a must for dry, damaged or frizzy hair. There are many things you can find in the kitchen that make great conditioners on their own. Mayonnaise makes a wonderful deep conditioner. Just apply it to your hair, cover with a shower cap, leave on for 20 minutes and rinse. Mashed brown bananas can be used the same way.

Egg yolks also work wonders for dry hair. Beat one yolk until frothy, add a teaspoon of all-natural baby oil, and beat again. Add a cup of water and mix. Massage the mixture into the hair and scalp, then rinse out.

Shine Treatment

Vinegar does an excellent job of adding shine. Just add 2 tablespoons of white or apple cider vinegar to 3 cups of water, pour on freshly washed hair, and rinse. Adding the juice of half a lemon will give you even more shine, but you’ll need to rinse again with plain water to keep the hair from being sticky.

Dandruff

You don’t need an expensive shampoo to treat dandruff. Vinegar and water is often sufficient. Just mix one part vinegar to three parts water, and apply to the scalp at bedtime. Put on a shower cap or wrap hair in a towel and leave on overnight. Rinse with the same solution in the morning, and continue treatment until the dandruff is gone.

Another good dandruff treatment can be made from fenugreek seeds. Soak them in water overnight to create a paste. Massage the paste onto the scalp, let sit for a few minutes, then wash with a mild shampoo.

Natural hair treatments are as good for us as they are for our hair. They do not strip our locks of natural oils like many commercial products do, and they do not contain harmful chemicals. So the next time you run out of your favorite hair product, why not try making your own?

If you suffer from anxiety, you might be surprised to learn that flowers can help.  But not flowers delivered by the florist.  The passionflower is often used as an herbal remedy for a number of purposes, one of which is anxiety.

The passionflower is a flowering climbing vine that is native to south-eastern North America.  The plant produces egg-shaped berries with sweet, edible pulps.  Its flowers, leaves and stems are used for medicinal purposes.

Passionflower has not been scientifically studied for any medicinal use.  It was, however, once used in over-the-counter sedatives and sleep aids.  The U.S. Food and Drug Administration banned these remedies in 1978, citing a lack of studies confirming their effectiveness.  But herbalists have continued to use passionflower due to its calming effect and low incidence of side effects.

Many anxiety sufferers try passionflower because it is gentler than prescription drugs.  It does not cause excessive sedation or mental or physical impairment, and it is non-addictive.  In fact, passionflower has been successfully used to reduce anxiety in recovering heroin addicts.

It is important to note that while most anxiety treatments boast quick relief, the passionflower’s effects build up over time.  It takes about a month of regular use for the herb to reach its peak effectiveness.  But many anxiety sufferers find that it is worth the wait due to its long-term benefits.

How to Use Passionflower

Passionflower extract is available in pill form.  You can buy dried passionflower as well to make your own herbal preparations, or you can use fresh passionflower.  Any part that grows above the ground may be used safely.

For passionflower tea, use 1/2 ounce of leaves per pint of boiling water, or 1 teaspoon per 6-8 ounces of boiling water.  Steep for 5 to 10 minutes.  Drink three times per day.

Passionflower may also be prepared as a fluid extract or tincture.  Fluid extract is made with equal parts passionflower and 25% alcohol, and the dosage for an adult is 10 to 30 drops.  A tincture can be created using one part passionflower to five parts 45% alcohol, with a dosage of 10 to 60 drops.  Both may be taken three times per day.

Passionflower may also be given to children, preferably in tea form.  The dosage varies depending on weight.  An herbalist can help you determine how much is appropriate for your child.

Overall, passionflower is a safe alternative to prescription drugs for anxiety.  But as with any herb, it’s important to monitor for side effects or allergic reactions.  Passionflower may increase the effects of other sedatives, and it should not be taken with antidepressants in the MAO-inhibitor category without first consulting your doctor.  In most cases, however, passionflower is well tolerated.

In the busy world we live in, it can be difficult to find time to do anything but eat, sleep and work.  This is one of the reason that most of us do not get the exercise we need to stay healthy.  But did you know that squeezing in a 15-minute workout as little as three times a week can have a positive impact on your health?

People tend to assume that they must spend hours at the gym each week if they want to see noticeable results.  But that’s simply not true.  Short but regular workouts can help us maintain a healthy weight and feel more energetic.  In the time you spend taking a coffee break, you could be getting enough exercise to make a difference.

If you want to keep your workout short, simple exercises are the key.  It’s best not to include ones that require special equipment or prolonged holding of positions.  Easy exercises that can be done repetitively are key.  Here’s a sample routine that requires no equipment except a clock or timer and a jump rope:

1. Go for a brisk 3-minute walk or jog.  If possible, walk or jog up and down some stairs.  This will get your heart pumping while providing an easy warm-up.

2. Do as many push-ups as you can do in 3 minutes.

3. Do as many sit-ups as you can in 3 minutes.

4. Do as many squats as you can in 3 minutes.

5. Jump rope for 3 minutes.

Feel free to take breaks when you need to, but try to keep moving as much as possible.  This will help you pack as much punch into your short workout as possible.

Accomplishing Your Goals with a 15-Minute Workout

The above routine is a general workout that should work nicely for most people who are trying to stay fit.  But short workouts can also produce results if you have specific goals in mind.  Whether you’re looking to lose weight, build core strength or tone certain muscle groups, you can benefit from a 15-minute workout.

If you’re trying to lose weight, you’ll need to fill your workout with cardio exercises.  You could start out with a jog up and down steps, then do some jumping jacks.  Then do some squats or lunges (or both), and finish up by jumping rope.

You can also do strength training with a short workout and minimal equipment.  For overall strength, you could include exercises that target different parts of the body such as push-ups, squats, sit-ups and calf raises.  If you want to target specific muscle groups, include only exercises that work those groups.

It’s a myth that if you can’t work out for several hours each week, there’s no point in even trying.  Getting in a quick workout as often as possible might not pump you up beyond recognition, but it will help you lose weight and build strength, and it will improve your health.  Anyone can make time for a 15-minute workout a few times a week, no matter how busy his schedule.

Anxiety disorders are more common than most people realize.  When grouped together, anxiety disorders are the number one mental health problem in the United States.  About 18% of the population suffers from some form of anxiety.

Anxiety sufferers often fear facing a stigma by being treated for their ailment.  They may be hesitant to try anxiety medications, and are often even more hesitant to go to therapy.  They do not want people to think they are “crazy.”  But in today’s society, therapy is not a big deal.  And for anxiety sufferers, it can be highly beneficial.

How Does Anxiety Therapy Work?

There are a few different kinds of therapy that are used in treating anxiety.  The most common are:

Behavior therapy – In behavior therapy, the patient learns to better control unwanted behaviors (such as panicking).  He may be exposed to situations that trigger attacks in a controlled manner.

Cognitive therapy – Cognitive therapy deals with the thought processes behind panic attacks.  The patient is guided through examining his feelings and beliefs and determining whether or not they are realistic.

Cognitive-behavior therapy – This is one of the most common types of psychotherapy used in the treatment of panic disorder.  It combines behavior therapy and cognitive therapy to help the patient develop the skills he needs to avoid panic attacks.

Systematic desensitization – This approach is also often used against panic disorder.  It involves introducing the patient to a situation that is mildly threatening, then putting him in situations that are progressively more threatening.  This allows him to build confidence slowly and work on skills that will help control his panic.

Talk therapy – Talk therapy is primarily used in the treatment of generalized anxiety disorder.  Its goal is to get to the root of the problem, and it may take longer than other types of therapy.  Talk therapy is often used in conjunction with other types of therapy.

Acupuncture or acupressure – Many alternative health practitioners, as well as some traditional doctors, advise patients to try acupuncture or acupressure to alleviate anxiety.  These types of therapy involve tapping certain energy points to discharge negative energy that is presumed to be associated with anxiety.

Hypnotherapy – This type of therapy has gained a great deal of credibility, including recognition from the American Medical Association for the treatment of certain conditions.  Hypnotherapy is used to treat many different types of anxiety, but it appears to be particularly effective against panic disorder.

Therapy may be used in conjunction with prescription drugs, herbs or any other type of treatment.  One may have to try more than one type to find a therapy method that works, but for most anxiety sufferers there is great potential for relief.  So don’t be anxious about seeking therapy for your anxiety.  Chances are you’ll be glad you did.

Panic attacks are very unpleasant.  Those who have never had one before, and sometimes those who have, may think they’re having a heart attack.  In fact, virtually all of the symptoms are the same.  Once you’ve determined that it was a panic attack and not a heart attack, you’ll certainly want to take steps to make sure it doesn’t happen again.

Medication is often prescribed for panic attacks, but that doesn’t address the entire problem.  And some patients do not like the idea of taking prescription drugs.  Therapy is often helpful, but many panic disorder sufferers do not know where to get it.  Here are some resources you can turn to:

Ask your doctor. Primary care and emergency room doctors should be able to refer you to a qualified therapist.  And since they’ve evaluated you already, they should have some idea of what type of therapy would be best for you.

Call your insurance company. It’s a good idea to do this anyway if you’re not completely sure how their mental health coverage works.  And they may even be able to refer you to a therapist without requiring you to see a doctor first if you’d rather not.

Contact your local mental health agency. They can provide referrals, and many offer free or low-cost therapy options for those who do not have insurance or whose insurance does not cover the entire cost.

Talk to friends and family members who have been through therapy. They can answer your questions about the process and perhaps refer you to a good therapist.  If that therapist doesn’t accept your insurance, perhaps he can refer you to a good therapist who does.

Try a therapy referral service. This is a good option for those who are concerned about being stigmatized because they need help.  Do a Google search for the specific type of therapy you’re seeking, followed by the word “referral.”  You may also find listings in your local phone book.

Seek online therapy. This type of therapy is conducted via live chat or email.  Phone sessions may also be available.  Those who are homebound, are too busy to make it to therapy appointments, or have severe social anxiety often opt for this type of therapy.  Keep in mind, however, that insurance companies are less likely to cover online therapy than traditional face-to-face therapy.

Therapy can be extremely effective against panic attacks.  But in order for it to work, you need to find a therapist who is knowledgeable about treating those with panic disorder.  By finding a therapist with experience in the types of therapy that are effective against panic attacks, you can greatly increase your chances of success.

Anxiety is more prevalent than ever in today’s society.  It seems that new sources of stress become apparent each and every day.  But in many cases, external stressors are not the primary cause of anxiety.  Sometimes a poor self-image is to blame.

Low self-esteem is a growing problem among young girls, but no one is immune to it.  The pressures of life can make anyone feel inadequate, whether in the area of job performance, finances, looks or social status.  Even those who seem to have it all sometimes suffer from poor self-esteem.  And more often than not, low self-esteem is accompanied by anxiety.

Those with low self-esteem tend to look to others for affirmation that they are “good enough.”  But they may or may not get that affirmation.  And even if they do, it is rarely enough.  If they do not see repeated signs of acceptance from others, they fall back into the same destructive thought patterns.  This can have a snowball effect, causing more and more anxiety.

Working on Your Self-Image

In order to turn a negative self-image around, we must change the way we think.  It takes work, and it certainly won’t happen overnight.  But by building positive self-esteem, we can eliminate a pervasive cause of anxiety.  Here are some things you can do to improve your self-esteem:

• Realize that nobody’s perfect.  If you feel that you aren’t attractive enough, for example, remember how much work goes into creating those flawless images you see on TV and in magazines.  Stars have dedicated makeup artists and hairstylists who make sure not a hair is out of place, and photos are usually airbrushed to hide imperfections.
• Dispense with the notion that you’re only worth what other people think you’re worth.  Many people put others down as a defense mechanism to mask their own low self-esteem.  And those who are indifferent have their own lives to deal with.  It’s up to you to be the best you can be and be happy with that.
• Make a list of the things you like about yourself.  Don’t be shy or modest, because it’s for your eyes only.  Refer to this list when you’re down on yourself.
• Change the things you can change, and accept the things you cannot.  We all have things we don’t like about ourselves.  Some of those are within our control, and we can work toward turning them into positives.  Others are not, and focusing on them gets us nowhere.

How you feel about yourself can greatly affect your stress levels.  If you’re happy with yourself, you have a head start on dealing with external sources of stress.  If you’re not, any stress you experience is piled on top of more stress.  By working on our self-esteem, we can keep anxiety from getting the best of us.

Anxiety is a complex disorder.  It can take on many different forms, and the treatment that works for one person may prove useless for another.  There are many different drugs, herbs, counseling programs, and alternative treatments that may be used, and sometimes it takes trial and error to find the best options.  But in many cases, changes in lifestyle can bring a great deal of relief.

Sources of Anxiety

Some elements of our lifestyles can be sources of anxiety in and of themselves.  Here are some tips to help turn them around:

• Avoid procrastinating.  This can be difficult for anxiety sufferers, because they often procrastinate to avoid situations that cause them anxiety.  But doing so adds more stress because it causes us to be rushed or face tight deadlines.  Doing the things you dread most first will get them out of the way and eliminate a source of anxiety.
• Stay away from unnecessary stressors.  These may include a bad relationship, a job you dread going in to every day, or friends that take more than they give emotionally.  Take the steps necessary to fix these things, and know when enough is enough.  There are other jobs and potential friends and partners in the world.
• Get away from it all.  Sometimes we just need a change of scenery.  Take a vacation if you can.  If not, go on a day trip, or just do something you enjoy that you haven’t done in a while.  A break from the norm can work wonders for our stress levels.

Contributors to Anxiety

Everyday activities, and some of the things we eat and drink, can affect anxiety for better or worse.  Here are some small changes that can make a big difference:

• Avoid caffeine as much as possible.  Caffeine is a stimulant, and it can exacerbate anxiety and panic attacks.
• Cut back on the sugar.  A sugar rush might make you feel good temporarily, but it can also contribute to anxiety.
• Eat healthily.  A nutritious diet helps our bodies and our brains function better.  This helps us handle stress more effectively.
• Exercise regularly.  Working out keeps us fit, and it also gives us an outlet for stress and frustration.
• Get plenty of rest.  When we don’t get enough sleep, it’s easy to become agitated and stressed out.  A good night’s sleep gives us the opportunity to recharge our batteries and leaves us better equipped to handle anxiety.

Excessive anxiety can affect every aspect of our lives.  But there are also certain things in our lives that can cause or worsen anxiety.  By making some changes, we can greatly reduce the amount of anxiety that we experience.

When it comes to New Year’s resolutions, the most common goal set every year is to lose weight. The majority of people who make the New Year resolution to lose weight give up on their weight-loss goals by March. The reason that they can not attain their New Year’s goals is that they have not changed their mindset when it comes to losing weight and getting in shape.

If you are one of millions that look at the coming year as the time that you want to do something about your diet and fitness, you are also going to need to change your mindset.

The first step to changing your mindset when it comes to diet, fitness, and weight loss, is that you need to know where your mind is on these topics to begin with. A good way to do this is to sit down with a notebook and do some free writing about your feelings.

Write down all your thoughts and feelings when it comes to fitness and diet. Many of these words and phrases that you write about will be negative. This is ok. By knowing the negative thoughts that you have about your New Year’s resolution you’ll be better able to make the necessary changes.

One of the things to realize about your New Year diet and fitness goals is that to be successful at them you have to stop thinking of them as short-term goals. To lose weight and to be healthy, it is necessary to keep the diet and fitness changes that you make throughout your life. It is by incorporating these changes into your life forever and not just for a set period of time that you’ll see results.

Once you’ve poured your thoughts onto paper, take another sheet of paper and change each phrase into a positive statement about the changes that you plan to make to your lifestyle. When you are done, make copies of the positive statement pages. Hang them around your house and work space so that you can see them on a daily basis.

These notes will serve as a positive reminder of what you are trying to improve things for yourself. It often helps to repeat these positive sayings every day to yourself to keep your mindset positive about what you are trying to accomplish.

With the correct mindset, you can accomplish anything. By placing your thoughts into the most positive light about the diet and fitness plans that you have for the New Year, you are setting yourself on the road to success.