The Common Spice That Can Reduce Depression

The Indian spice turmeric can help treat major depressive disorder, research finds.

Curcumin — the active ingredient in turmeric — was given to half of 56 participants who were experiencing major depression.

Two doses of 500mg daily was enough to improve several symptoms of depression after one month.

The supplement had the greatest effect on people who also had problems with weight gain, appetite and daytime sleepiness.

Dr Adrian Lopresti, the study’s first author, said:

“In animal-based studies curcumin has been consistently shown to have antidepressant effects and it has been hypothesised that curcumin would have antidepressant effects in people with major depression.
There have been a few positive human-based studies investigating the effects of curcumin in depression.
However, this is the first randomised, double blind, placebo-controlled study and over the longest duration.”

Curcumin is thought to be beneficial because it reduces inflammation, which is linked to depression.

Dr Lopresti said:

“The findings from this study suggest that depression can be treated with an agent that has anti-inflammatory and antioxidant properties.
Our findings support consistent research that depression is associated with increased inflammation.
Despite what has been previously believed, depression is not all about brain chemicals such as serotonin.
This could be why there were particularly good results in the subgroup of volunteers with atypical depression because this condition is often associated with higher levels of inflammatory proteins.”

Dr Lopresti continued:

“It would be useful to investigate whether a higher dose of curcumin will have a greater and more rapid antidepressant effect.
But although curcumin has several potential health benefits, I would not recommend it as a first line of treatment for depression yet. More research is required.”

The study was published in the Journal of Affective Disorders (Lopresti et al., 2014).

source: PsyBlog

nothing lasts forever

keep fighting

everything is temporary

the only choice

breathe

solid foundation

Here on the cusp of a new year
a message to the world
I'm sorry
I find myself at a place in life
where I have to build more walls
I have to be colder , stronger
I have to be more selfish
I have to care less
It's safer
I am alone
I have to cultivate strength
It is in my best interest to grow more independent
I may spend the rest of my life alone
and need to be confident in who I am
and my abilities to perceiver
I have to prepare to endure this cold darkness I find myself in
I have to arm myself to battle the demons
I have to do what's needed for me , now

never be ashamed to cry

Ten Things You Can Do for Your Mental Health

Try these tips to help find the right balance in your life.

1. Value yourself:
Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

2. Take care of your body:
Taking care of yourself physically can improve your mental health. Be sure to:

• Eat nutritious meals
• Avoid cigarettes 
• Drink plenty of water
• Exercise, which helps decrease depression and anxiety and improve moods
• Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression.

3. Surround yourself with good people:
People with strong family or social connections are generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.

4. Give yourself:
Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.

5. Learn how to deal with stress:
Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

6. Quiet your mind:
Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy.

7. Set realistic goals:
Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.

8. Break up the monotony:
Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.

9. Avoid alcohol and other drugs:
Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems.

10. Get help when you need it:
Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

*Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare

source: https://uhs.umich.edu/tenthings

strength

fight through the bad days

thoughts

choices

talking about suicide

still here

suicide prevention month

observe your thoughts

darkness

endurance

better shape

train yourself to recognize overthinking