10 Ways to Wellness part 3 of 5

Western Diet Promotes Depression in Women

Women who eat a typical Western diet, high in junk food, may increase their risk of suffering from mood disorders such as depression, according to a study conducted by researchers from the University of Melbourne and published in the January, 2010 edition of the American Journal of Psychiatry.

FIRST WAY TO WELLNESS

Regular chiropractic care, sufficient water and proper rest are well known ways to promote health. Here are some more suggestions:

#4 Remember to Breathe

Slow, deep, controlled breathing can have an immediate calming effect on the body. Try this when you feel stressed...Inhale through your nose for 4 seconds, hold it in for 4 seconds, breathe out for 4 seconds, and then hold it out for 4 seconds. This way of conscious breathing has been practiced by Monks and Yogi's for centuries and leads to several health benefits such as reduction in blood pressure, better oxygenation of the blood and greater mental clarity.

#5 Exercise

Your body was designed to move! Minimum exercise that we recommend is 20 minutes each day. If nothing else, begin by walking. Grab a friend or a loved one and go for a walk together! You may also want to consider a personal trainer, at least short term, to help you develop a workout routine that fits your needs. Exercise releases chemicals in the body called endorphins which act as natural pain relievers and are known for their ability to create a feeling of well-being.

#6 Eat Fresh, Natural Nutrient Rich Food

Green leafy vegetables and seasonal fruits are the healthiest foods you can possibly eat as they are rich in vitamins, minerals, anti-oxidants, and phytonutrients to keep your muscles and bones strong, your immune system healthy, and your blood sugar stable. This alone reduces your risk of many diseases.

THE BOTTOM LINE... THE BOTTOM LINE... THE BOTTOM LINE...

Another recent study, published in the British Journal of Psychiatry, found that among 3,486 middle-aged women and men, those who ate a diet primarily composed of vegetables, fruits and fish were significantly less likely to be depressed than those who primarily ate refined ("white") grains, processed meats, fried food, sweetened desserts and high-fat dairy products. See principle #6 above...a good diet leads to good health and a "junk" diet leads to "junk" health.

This issue of the Health Tip of the Week is brought to you as a public service by Dr. Stacy Chilton at Synergy Spine Center.
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