FIVE THINGS TO KNOW ABOUT DEPRESSION IN WOMAN

Life has numerous turns and twists. Women encounter many stages of growth and change, from puberty and menstruation to giving birth to menopause. All these rites of passage create emotional ups and downs. Because of these factors, women may have a greater susceptibility to depression. Indeed, depression occurs in women at approximately twice the rate of men.

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MAINTAINING MENTAL WELL-BEING IN STRESSFUL JOBS

David Brabon is a plastic surgeon. In his practice at Rockcastle Hospital and Respiratory Center in Mount Vernon, Ky. – the largest respiratory care center in the United States – he removes skin cancers from faces and hands and rebuilds shattered noses, among other tasks. He has learned to not only encourage others but to maintain his own mental well-being.

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CALMING THE MIND THROUGH CONSCIOUS BREATHING

A calm mind is worth its weight in gold, especially in this day and age. There are more bills, emails, tweets, kids running around and relationships in need of time than ever before. Everybody needs to learn how to catch their breath and relax.  Techniques using the breath to calm the mind have been around forever. While these techniques are widely known and accessible, many people feel they don’t even have the time to learn about them, let alone develop a daily practice.

….FULL ARTICLE

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grains. Be sure to read the ingredi- ent list on the foods you buy at the grocery store. Some “clean” processed foods include yogurt, cheese and whole wheat pasta.


Limit sugar intake.

The majority of Americans consume more than the daily recommended amount of sugar. Sugars can be found in almost everything; however, added sugars should be avoided. Try cutting out sodas, candy and baked goods. When you are shopping, look for foods that do not have sugar as an ingredient.

Many people ask what “eating clean” means. This common question has a simple answer. Eating clean is eating foods that are natural and healthy instead of unhealthy, processed foods. It means trying to embrace more whole foods such as fresh fruits, vegetables and whole grains as well as healthy proteins and fats. The Mayo Clinic describes eating clean as a way of living that lends itself to improving your health and well being.


Eating clean is not an easy task. There are so many temptations on a daily basis at your job, grocery store and celebratory events. Try to find healthy alternatives and focus on fresh, natural ingredients. Eating clean is not always realistic for every meal, but here are five simple steps you can take to begin making healthier choices and start your eating-clean journey:


Purchase fresh produce.

The Centers for Disease Control and Prevention says 76 percent of Americans do not consume the daily recommended amount of fruits and 87 percent do not consume the daily recommended amount of vegetables. Eating fresh produce can help lower the risk of many chronic diseases such as high blood pressure, diabetes and obesity. Try to purchase fresh produce from the local famer’s market or even try growing your own. Fresh produce is more likely to be organic and have higher nutritional value.

EATING CLEAN IMPROVES HEALTH AND WELL BEING

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

Eat whole grains.

The best whole grains to consume are those that require the least amount of processing. Whole grains have all the parts of the original kernel, including bran, germ and endosperm in their original proportions, according to registered dietician Keri Gans. Whole grains are known to lower blood pressure and cholesterol, and they help with digestion because of their high fiber content. Some examples of healthy whole grain options include brown rice, quinoa and oatmeal.


Eat less meat.

Research is starting to find eating less meat can be healthy for you. You do not have to become a vegan and cut out animal products completely, but reducing meat consumption can have many health benefits. It can help lower your blood pressure, reduce your chances of heart disease and help you lose weight. Try eating grassfeed beef and wild-caught salmon instead of cold cuts and bacon.


Avoid processed foods.

We all know processed foods are convenient and easily accessible. However, it is best to avoid these foods because of their high content of sugar and refined