Megan Santiago's Blog, page 9

6 Epic Parenting Books For Every Stage

While Rachel Carson emphasizes that good parenting tends to value feeling over knowing, the pressure to know everything is rarely inescapable for parents. The significant challenges of getting your baby through sleep and toilet training and then nurturing them across the early years of schooling can take a toll on parents. That being said, parenting is not a role to take lightly.

Parents function as a pillar in their children’s lives, molding them to become physically, cognitively, and emotionally successful adults. It takes a village to raise children and if you go to a therapist, parenting coach, or another mental health professional, they will often times refer you to read a few parenting books to increase your skill set. If you want to cultivate your knowledge on raising happy, healthy children, several resources cater to every specific issue you can imagine.

6 Parenting Books Stage-by-Stage
1. The Happiest Baby on the Block by Dr. Harvey Karp

As we discussed in our post ‘Sleep Training Techniques: Best Postpartum Relief’, sleep tantrums are very common, and all parents experience them. Getting babies on a healthy sleeping schedule, both for them and yourself can be an ordeal. The Happiest Baby on the Block provides tips on infant sleep, bedsharing, and feeding.

Concepts such as the “fourth trimester,” where infants still crave a womb-like atmosphere to feel soothed and safe, supply new parents with methods that can build a restful environment for their babies. The book also gives insights on five soothing techniques to help calm your crying baby, preparing them for rest.

If you struggle with postpartum anxiety or depression, here is a resource that can benefit you to get help naturally:

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2. Working and Breastfeeding Made Simple by Nancy Mohrbacher

Having a job can make it difficult for mothers who are breastfeeding. In Working and Breastfeeding Made Simple, parents are supplied with evidence-based insights and strategies to maintain a productive breastfeeding schedule. The book considers factors like traveling regularly, commuting, or working from home, which makes the advice practical to parents worried about their work schedules interfering with regular feeding.

3. Oh Crap! by Jamie Glowacki

Any parent with a toddler knows that getting them out of diapers and onto the toilet is predicated on a lot of patience. A six-step proven process that gets this done almost seems like a dream, but Jamie Glowacki takes you through each step with witty and practical instructions. Oh Crap! Answers the most critical questions about potty training, such as “how do I know if my kid is ready?” or “why won’t my child poop in the potty?”

The book emphasizes that if your child is between 20 to 30 months old, the present may be the ideal time to get them potty trained. Fortunately, Glowacki chronicles detailed ways to support your toddler as they adjust to potty training.

4. Peaceful Parent, Happy Siblings by Dr. Laura Markham

Parents with multiple children often struggle with conflict resolution, especially when temper tantrums and irritation are in the mix. In Peaceful Parents, Happy Siblings, Dr. Laura Markham walks parents through research-based advice guided by empathy and compassion principles.

The book focuses on how parents can teach their children healthy emotional self-management skills so that siblings can meet their own needs while still maintaining respect for one another. Dr. Markham also touches on ways to promote loving family culture, such as condoning harmful competition, encouraging laughter, and minimizing fighting.

5. The Gift of Failure by Jessica Lahey

While school can imbue children with confidence and knowledge, it is also a place of growing pains. Focusing on a child’s school years, The Gift of Failure equips parents on how to handle their children’s disappointment from drawbacks.

Jessica Lahey teaches parents how to navigate homework, report cards, sports activities, and social dynamics. While the book gears parents towards raising their children to become resilient adults, it equally emphasizes the importance for parents to learn to embrace their children’s shortcomings.

6. How To Tame My Anxiety Monster

This is a book to use with your children to help them understand what feelings of anxiety look and feel like. The book How to Tame My Anxiety Monster is a more straightforward way to explain what your kids are struggling with and how to feel confident again. Practicing grounding techniques with your children can help you and them gain better control over those feelings that seem uncontrollable.

Conclusion

Parenting books are another helpful tool to help you be a mindful and present parent. They can also give you more confidence when making decisions for your family.

18 Indoor Water Parks in the U.S. for All-Season Fun

Indoor water parks are the perfect getaway, especially for people who live in areas where they can swim outdoors only three or four months a year.

Going to indoor water parks can also be a fun family activity. Many have giant water slides and other fun water activities that can help people of all ages happily pass the day away in the pool.

The following are indoor water parks in the United States that families can visit for some water fun any time of the year.

1. Chula Vista Resort, Wisconsin Dells

The Chula Vista Resort is where water adventurers can find the Lost Rios indoor water park. Speed down the Matador Mat Racers, venture into Mount Montezuma’s giant rain forest and float along the Rio Rapids action river.

Toddlers and younger children can have fun in the Incantinka Kiddie play area in the wading pool and enjoy the park’s different-sized miniature slides.

2. Splash Lagoon, Erie Pennsylvania

Splash Lagoon has consistently made the list of the top ten indoor water park resorts by USA Today’s 10 Best Readers’ Choice Awards.

Some of the latest additions to the water park include a brand new treehouse full of colorful water sprayers, mini dumping buckets, and new water slides called Typhoon Twister and Riptide Racers. A Giant Tipping Coconut full of water sits atop the treehouse.

Guests will feel comfortable and like they are in a tropical location with the temperature always set to 84 degrees. With three hot tubs, seven water slides, the Tiki Tree House, Monkey Shine Island children’s area, and more, there is plenty to do and explore at this water park.

3. Great Wolf Lodge, Poconos Mountains

With too many activities in this indoor water park attraction to name, here are just a few:

Fort Mackenzie is a four-story water fort treehouse complete with slides and toys.Crooked Creek is an excellent way to relax on a tube and float down the lazy river.River Canyon Run is a fun group activity where everyone sits in a raft and glides through gentle curves and bends.Coyote Cannon is exciting as you drop four stories before spinning down a water jet-fueled vortex.4. FlowRider at Massanutten, McGaheysville, Virginia

FlowRider Massanutten WaterPark has an indoor portion and an outdoor water park. Always heated to 84 degrees, you can have fun at the water fortress, body slides, pools, lazy river floats, and hot tubs. For a unique experience, try out the FlowRider Endless Wave, a surf simulator machine that makes you feel like you are surfing.

5. Avalanche Bay, Boyne Falls, Michigan

Avalanche Bay is Michigan’s largest water park, with seven waterslides and four pools. The Big Couloir – the ultimate thrill ride – claims to have the steepest drop in the industry.

With several other activities like the Downhill Mat Racer, Lazy River Adventure, and Super-G Slide, guests will have tons of fun at this water attraction.

6. Kahuna Laguna Indoor Water Park, Conway, New Hampshire

Voted one of the ten best indoor water parks by USA Today’s Readers’ Choice, Kahuna Laguna is New Hampshire’s largest water park. Enjoy the water slides, three-story tubes, pools, waves, buckets, tree houses, bridges, fountains, and more. There is also a kid’s play area and an interactive water play structure topped with a tipping 70-gallon water bucket.

7. Six Flags Great Escape Lodge & Indoor Water Park, Queensbury, New York

Six Flags is more widely known for its fantastic theme parks. Well, the indoor water park in the New York location is just as exciting. Enjoy the thrill of a white water rafting experience, bodyboard and surf simulator, ride the tube slides, and explore the tree house full of more slides and many other water features.

8. Kalahari Resort, Sandusky, Ohio

The Midwest’s largest indoor water park, Kalahari resort, is full of wet and wild fun. Shoot hoops in a large water basketball pool, ride the Tanzanian Twister at 40 mph as you free fall into another pool, ride the Zimbabwe Zipper at 40 mph, take a raft ride on the Swahili Swirl, and much more!

9. Castaway Bay, Sandusky Ohio

This lush indoor water park resort lets guests enjoy a tropical Caribbean theme at Castaway Bay.

The water park is a five-story structure with palm trees, huts, inland lagoons and pools, and water features. Thrill seekers can check out Rocket’s Canopy Coaster, an uphill water coaster, and Air Racer Rally for tube slide racing.

10. Wilderness at the Smokies, Sevierville, Tennessee

The Wild WaterDome is Tennessee’s largest indoor water park with a transparent roof that keeps guests weather-safe while having fun in its pools all year round.

The WaterDome also features a thrill ride known as the Storm Chaser. This water slide plummets guests 55 feet down a dark tunnel before dropping through a zero gravity fall into a funnel. This is where riders experience several fast-speed oscillations before splashing into a pool below.

The water park has several multi-level slides, pools, and water activities, including a 10,000-square-foot rolling wave pool.

11. Timber Ridge Lodge & Water Park, Lake Geneva, Wisconsin

At a balmy 86 degrees, guests can enjoy the 35-foot high slides that take riders on twists and turns as long as 300 feet that lead to a heated pool. Guests can also relax in a 500-foot lazy river or take the little ones to Tiny Timbers, a play area with plenty of slides, spouts, and activities for infants and toddlers.

12. Wilderness Resort, Wisconsin Dells

The Wild WaterDome indoor water park is home to the Great Wave, America’s largest indoor wave pool. The see-through roof allows guests to sunbathe and allows the tropical plants to flourish.

Other fun rides include the Dueling Mammoths family raft ride and the Mini Mammoths Cove zero-depth area for the smaller kids.

13. WaTiki Waterpark Resort, Rapid City, South Dakota

With 30,000 square feet of slides, a lazy river, Koko’s Kingdom, an activity pool, an oasis hot tub, and plenty of adventure for the little ones, WaTiki has something for everyone.

14. CoCo Key Water Resort, Mount Laurel, New Jersey

This water park will surely be a blast with nearly 1,000 feet of water slide adventure.

Sharks Slam is four stories high and almost 300 feet long, Barracuda Blast is a dark, thrilling ride down a 350-foot tube, and Pelican Plunge is a raft slide taking riders around curves and bends for over 300 feet.

Other features include Parrot’s Perch, an interactive aquatic jungle gym for kids with zero depth entry, slides, water cannons, and a 300-gallon bucket ready for dumping.

15. Camelback Lodge, Poconos Mountains, Pennsylvania

Aquatopia Indoor Water Park at Camelback Lodge has 13 different water slides, including tube, body, mat, and bowl slides, all under a skylit roof. Mountain Mayhem is the latest addition to the water park and is a giant 54-inch fully enclosed aqua tube slide that is 403 feet long, complete with flashing lights.

16. Big Kahuna’s Water Park, New Jersey

Formerly known as Sahara Sam’s Oasis, Big Kahuna is an island-themed water park featuring 60,000 square feet of indoor water park attractions under a state-of-the-art retractable roof for weather-proof fun.

Race down Raging Rivers mat racing slides, experience New Jersey’s only Flow Rider body surf simulator, slide down Mount Kilimanjaro on a full raft, and much more.

17. Epic Waters Indoor Water Park, Grand Prairie, Texas

Epic Water is home to eleven water slides like the Texas Twist, Yellowjacket Drop, and Lasso Loop, the tallest indoor Aqualoop ride in the country. With a lazy river and several other water play areas and activities, Epic waters is a fun-filled adventure.

Guests can also soak up the sun from the inside, thanks to a retractable roof.

18. The Kartrite, New York

This indoor water park has everything adults and kids enjoy under an impressive transparent roof. The park is consistently at 84 degrees, with 13 rides and attractions, including a lazy river and toddler area.

The Kartrite also has plenty of onsite dining options and accommodations, making it an incredibly enticing option for a family waterpark vacation.

Final Thoughts

Some of the best indoor water parks are in the northern United States, where the outdoor swimming season only lasts a few months during summer. Whether going on a road trip or having a staycation, visiting an indoor water park is an excellent option for families and people of all ages to have fun all year round.

This post originally appeared on Savoteur.

Hobbies for Women That Support Your Health

Did you know that hobbies can help you lead a healthier life? These fun activities can support your health and make you feel relaxed.

Find the time to de-stress from your busy life and perform an activity you love. When you make your hobby a priority, it will show in your overall health and wellness.

This article curates a list of some hobbies for women that will support their health. These hobbies are healthy habits that help you burn calories, get in shape, and improve your mood. 

If you don’t already have a hobby, consider picking one from this list.

Hobbies for Women to Start Today

If you don’t have access to a gym or don’t have the time to commit to a regular workout routine, consider some of these healthy hobbies instead. You won’t feel like you’re doing an exercise, but you will be getting in some much-needed physical activity.

Walking

Walking is one of the simplest and most effective exercises you can do, and it’s also a great way to get some fresh air and explore your neighborhood. If you walk for just 30 minutes a day, you’ll see an improvement in your overall health.

Also, don’t forget to add some variation to your walks. If you live near hills or stairs, use them to get your heart rate up. And if you want to go further, you can always invest in a pedometer or download a walking app to track your progress.

Hiking

Hiking is another great way to get active outdoors. It’s a more strenuous activity than walking, but it’s also a lot of fun. And, like walking, it has a ton of health benefits.

Hiking can help improve cardiovascular health, build muscle strength, and reduce stress levels. It’s also great to get some fresh air and clear your head. 

Dancing

Dancing is a fun way to get your heart rate up and burn some calories, and it’s also one of the best ways to relieve stress and improve your mood. If you want a hobby that’s both fun and good for your health, consider dancing.

There are many different types of dance, so you can find one that suits your interests and fitness level. If you’re unsure where to start, try taking a dance class or watching videos online.

Reading

Reading may not seem an obvious choice for a healthy hobby, but it has many benefits. Reading can help improve memory, reduce stress, and boost brain power.

And, unlike other hobbies, you can read anywhere at any time. So, if you’re looking for a hobby that’s convenient and good for your health, reading is a great option.

If you enjoy self-help books, here are a few recommendations I have:

The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy (New Harbinger Self-Help Workbook) $19.39 Combining mindfulness practices with cognitive-behavioral therapy (CBT), The Mindfulness Workbook for OCD offers practical and accessible tools for managing the unwanted thoughts and compulsive urges that are associated with OCD. With this workbook, you will develop present-moment awareness, learn to challenge your own distorted thinking, and stop treating thoughts as threats and feelings as facts. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/31/2022 12:13 am GMT Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are $0.00 Create a life filled with purpose and greater self-love using the Self-Love Workbook for Women. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/31/2022 12:13 am GMT Yoga

Yoga is an ancient practice with many benefits for your mind and body. Yoga can help improve flexibility, reduce stress, and boost energy levels.

You can do yoga at home with very little equipment; you only need a yoga mat and some comfortable clothes. If you’re new to yoga, many instructional videos and classes are available online.

Singing

Singing is one of the best hobbies for women and is a great way to boost your mood and relieve stress. It’s also an excellent workout for your lungs and vocal cords.

You don’t need any special equipment to sing, just your voice. And you can sing anywhere, anytime. If you’re passionate about singing and want to improve your skills, you can take singing lessons, regularly listen to good music, and practice at home.

Cooking

Cooking is an excellent hobby for women and is a great way to eat healthily. When you cook at home, you have more control over the ingredients and can make healthier choices.

If you’re new to cooking, start with simple recipes and work up. There are many cookbooks and cooking websites that can help you get started. And, once you get the hang of it, cooking can be a lot of fun.

If you have some cooking experience, you might want to consider sharing your skills with the world by creating helpful content for beginners. You will feel a sense of satisfaction from helping others and feel good knowing that you are promoting healthy living.

Acting

Acting is a fun hobby that can help you boost your confidence and creativity. You will learn improvisation, improve your memorization skills, and exercise your imagination. Also, getting the audience’s applause is a great way to stay motivated.

Acting can also help you stay physically active and lose weight because you will move around and use your body to express emotions.

And, if you take acting classes or join a theater group, you’ll also get the opportunity to socialize and make new friends. All of these things can support your mental and physical health.

Growing a Houseplant

Not only is growing a houseplant a great way to add some life and color to your home, but it can also help improve your mental and physical health. Research has shown that plants can help reduce stress and anxiety, improve mood, and boost your immune system.

Taking care of a plant also requires you to be physically active as you water it, fertilize it, and trim it. And the process of watching your plant grow can be very satisfying and therapeutic.

Do some research and choose a plant that fits your lifestyle and needs. Then, get started growing your little piece of nature!

If you think growing a plant is challenging or if you do not have a green thumb, just like I lack, then try an herb kit. You can buy hydroponic kits that keep your plants low maintenance and help you keep your hobby going!

Swimming

Swimming is an exciting hobby for women of all ages because it is low-impact and easy on the joints. It is also an excellent cardio exercise that can help burn calories, tone your muscles, and improve cardiovascular health.

Swimming is also a great way to relax and de-stress; the water can help soothe your muscles and clear your mind. And, if you swim in a pool, you’ll also get the added benefit of socializing with other swimmers.

Final Thoughts

These are just a few of the hobbies for women that can support their health. Get started with one or more hobbies today and enjoy the benefits!

High Functioning Depression: Best Natural Treatments?

High functioning depression is a type of depression where the sufferer can still function well in society. High functioning depression doesn’t mean that the person isn’t suffering from depression; it just means they can carry on with their life despite experiencing depressive episodes.

High-functioning depression has been described as a “double-edged sword” because while it allows people to maintain a normal lifestyle and participate fully in society, they also have a more challenging time recognizing that they need help for their mental health issues. This article will discuss what high functioning depression is, how you can tell if you have it, and treatments available for those who suffer from this condition. Then, scroll to the bottom if you want to try the quiz!

What does it mean to be high-functioning?

It means that you can carry on with your daily life even though you have depression. High-functioning people usually don’t seek help for their depressive episodes; they keep it to themselves and try not to let anyone else notice what’s going on in their lives.

High-functioning depression is a more severe condition than chronic or major depression.

Someone suffering from severe depression may be diagnosed with a disorder such as major depressive disorder. Severe meaning that they may have suicidal thoughts.

While suffering from any form of depression can be difficult, high functioning sufferers have the added pressure of holding everything together when they may feel like falling apart at times.

It can be harder to detect since someone may seem delicate, and they may be opposed to seeking help due to appearing like they are okay.

High-functioning depression is at the fourth level, which means that your ability to cope with life will be severely impacted by your depressive episodes and may lead to serious health problems if not diagnosed correctly.

High-functioning people usually don’t recognize their symptoms as signs of a mental illness or seek help for them because they feel like it’s just “how they are.” If you think you might have high functioning depression, read on for helpful information.

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Buy Now We earn a commission if you make a purchase, at no additional cost to you. What actually causes depression?

There are many causes of depression, some known and others unknown. The most common causes include genetics (your family history), brain chemistry changes (neurotransmitters like serotonin), hormonal imbalances, drug abuse/addiction, major life events, or chronic pain that is not managed well by medication.

Furthermore, things such as anxiety, trauma, and alcoholism can contribute to depression.

Insulin resistance is prevalent in depression sufferers and other major psychiatric disorders. A combination of oxidative stress and a decrease in the production of ATP and high-energy related molecules. Without the brain receiving the glucose it needs, it can not function properly (hence why it’s hard to think when hungry). Your brain requires up to 20% of your body’s glucose supply and around 20-30% of your caloric intake. (Kim, 2018)

Someone struggling with grief is bound to feel a certain level of depression. Depending on how a person copes with their emotions, it may be easier for them to look like they struggle with high functioning depression and they don’t truly allow themselves to get upset.

High Functioning Depression Symptoms

According to the DSM-IV, there are several types of depressive episodes. High-functioning depression falls under atypical depression, which means sufferers tend to experience mood reactivity and sleep more than necessary. High-functioning depression symptoms are similar to major or clinical depression. Some signs of depression include:

increased appetite or weight gain excessive feelings of guilt even though you aren’t responsible for whatever it is that’s making you feel this way High-functioning people can often be very critical of themselves without realizing what’s happening in their heads because they don’t think about how these feelings could indicate a mental illness like major depression or bipolar disorder.fatigueloss of interest in activities they once enjoyedeven thoughts about death often without a suicide attemptHigh functioning people with depression also have a hard time concentrating on tasks at hand and making decisions that involve potential risks.   feelings of worthlessnesssuicidal thoughts

If you feel any of these symptoms, especially the last two, PLEASE reach out to a mental health professional. They are there to help you work through this challenging experience you are enduring.

Treatments for High Functioning Depression

High-functioning depression treatment is similar to that of regular or major depression with a few added steps in order to help the sufferer cope more effectManyre many different types of treatments are available, including cognitive behavioral therapy, medication, and even online counseling through sites like Betterhelp.

Treatment may take a while before you feel any improvements so it’s important not to give up hope if you don’t see results right away. A key factor when dealing with high functioning depression is making sure you have strong support from family members who love and care about you because their encouragement can really make all the difference in helping move forward during challenging times..

People who suffer from high-functioning depression often don’t seek help because they feel like everything will turn out okay if they just keep pushing through but this isn’t true.

High-functioning people need support in order for their condition to improve so make sure you tell a family member/friend about what’s going on in your life. Ask them to help support you while getting treatment.

High functioning depression treatment typically includes cognitive-behavioral therapy (CBT) which helps correct faulty thinking patterns and medication.

High-functioning people can also benefit from joining a support group where they are around others who know what it’s like living with this type of depression. Having a community that can relate to it can make it easier with support.

Natural Treatments for Depression

Going to a mental health counselor is totally different than going to a psychiatrist. A counselor helps you with your concerns by using talk therapy, art therapy, or other forms of natural therapy to help you change your thinking.

Vs. A psychiatrist is going to prescribe you medications for your depression, anxiety, etc.

This is not to say you should avoid taking your medication. However, there are natural ailments listed below that help with depression overall.

I wrote a post about the health benefits of Niacin for Depression that talks about how to take it and how it impacts depressive symptoms.

In addition, research has shown many nutrients including DHA, B-vitamins, antioxidant-rich foods, exercise, and sunshine to be effective in helping someone deal with any form of depression.

A recent study showed that pyridoxal-5-phosphate, the active form of Vitamin B-6 combined with folate and B-12(methylcobalamin), dramatically contributes to neurotransmitter production via methylation reactions. (Kim, 2018)

Furthermore, exercising is a GREAT antidepressant! Yoga and weight training help bring your cortisol down which helps you have a better stress response. (Thirthalli et. al., 2013)

How does your gut health affect your depression?

Your body protects itself through a healthy tight nit gut combined with mucosal lining to fight off bacteria and foreign antigens. Inflammatory processes in the gut and brain have been shown to decrease the production of serotonin and Brain-derived neurotrophic factor (BDNF). Increased inflammatory cytokines were shown in mice who had a decrease in healthy bacteria Bacteroides spp. (Kim, 2018)

The enteric nervous system is where your gut and brain connect and why you get hangry ware hungry. Also why sugary foods can be very addicting especially when you are depressed. This is because they provide a short-term boost of serotonin.

Since there is often brain inflammation in depression and anxiety sufferers, focusing on minimizing this inflammation is a great place to start. In addition, leaky gut or intestinal permeability can contribute to a suppressed immune system and an increase in inflamTherefore, working on your gut health can be very beneficial in improving food sensitivities, immune response, and even anxiety and depression.

Prebiotic and Probiotic Foods for Depression

In addition, you can consume foods that help feed your healthy bacteria such as bananas, chicory root, artichoke, garlic, and more. These prebiotic foods are fibrous and they feed the probiotics that your body naturally produces.

Probiotic-rich foods would include foods that are fermented such as plain kefir (stay away from sugary yogurts or kefirs), kombuchas can have some. However, your better options are going to be like real pickles, kimchi, and kefir.

You can also supplement with a probiotic to help support gut healing, and it can help improve your gut-brain axis. The enteric nervous system is the part of your nervous system that is connected to the gut.

Therefore, by taking care of your gut health, you can dramatically improve your mental health and many other aspects of your health.

This probiotic is a 2-month supply and it contains a prebiotic fiber called inulin which helps feed the probiotics so they can survive while traveling through your digestive system.

Antidepressant’s Role on Gut Health

Well unfortunately a lot of medications can contribute to gut bacteria imbalances ESPECIALLY ANTIBIOTICS!!

I’m not saying don’t take your medications, however, it would be great for you to supplement with L-glutamine and a great probiotic when you are on medications. However, just take your probiotics and L-glutamine 2 hours before your medications.

Iproniazid is a drug that is an MAO-inhibitor which is an antidepressant but it’s also antibacterial. In most cases would be great, however, it doesn’t discriminate and can wipe out the healthy “good” bacteria that your gut does produce to protect you. (Kim, 2018)

How is High Functioning Depression Diagnosed?

High functioning depression can be difficult for your doctor to diagnose because you aren’t showing any outward signs of struggling as someone who has regular depression would do – i.e., not going out much, spending most days crying, etc..

Your doctor will ask questions from an extensive questionnaire they use called the PHQ-R which only takes five minutes but asks about depression symptoms and how they affect your life. The PHQ is a patient health questionnaire

However, just like other forms of depression such as major depressive disorder, you may display symptoms like insomnia, loss of interest in things you typically enjoy, etc. You can take the depression quiz below to get a better understanding of the symptoms to be aware of.

You can also take urine tests to see your neurotransmitter levels. This gives you a very accurate idea of what you need to improve whether it’s through changing your diet or supplementation.

The best part is that you can get your results from your home and you don’t have to have your doctor’s permission to find out information on YOUR OWN BODY. How amazing is that?!

Neurotransmitter Panel (Basic) Urine Test

Neurotransmitter levels can provide valuable insight into your health and wellbeing. This panel evaluates nine neurotransmitters: serotonin, GABA, dopamine, norepinephrine, epinephrine, glutamate, glycine, histamine and PEA.

This is the basic panel so it mainly just covers your neurotransmitters, giving you a better idea of what you should take and do in order to have optimal health.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Neurotransmitter Panel (Comprehensive) - Life Extension

In addition to the Basic Neurotransmitter Panel (LC100058), which tests for 9 neurotransmitters (PEA, Dopamine, Norepinephrine, Epinephrine, Serotonin, Glutamate, GABA, Glycine, and Histamine), we offer this expanded comprehensive panel which includes the 9 neurotransmitters mentioned above, the neuroactive amino-acid taurine and several NT precursors and metabolites, namely, Tyrosine, Tyramine, DOPAC, 3-MT, Normetanephrine, Metanephrine, Tryptamine, and 5-HIAA.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Additional Self-quiz to see if you have High Functioning Depression

Do you feel tired often?

Have lost interest in activities you used to enjoy?

Are your feelings easily hurt or do small things bother you more than they once did?

Do thoughts about death come up without an actual suicide attempt being made?

Have problems concentrating on tasks at hand causing errors where there wouldn’t be any before?

If the answer is yes to three out of these five symptoms then you may be showing signs of High-functioning depression. Which is something that needs to be treated because it can lead to major or clinical depression.

18 Indoor Water Parks in the U.S. for All-Season FunHigh Functioning Sociopath- What Does it Mean?Hobbies for Women That Support Your HealthUnderstanding High Functioning Anxiety: Signs & How to HelpHigh Functioning Depression: Best Natural Treatments?Is there a depression quiz I can take?

Yes, there is a quiz that Aaron Beck created that is called Beck’s Depression Inventory. This depression quiz is a commonly used one by therapists/mental health counselors to evaluate an individual’s level of depression.

Questions are graded on a 0-3 scale, there are 21 questions and you score yourself 1-10 these are normal, all the way up to over 40 as being extremely depressed.

If you want to take Beck’s Depression quiz, click the button below.

Beck’s Depression Inventory Quiz

In Summary

It is best to talk to your doctor if you have any of the depressive symptoms listed above or if you tested high on the Beck’s Depression Inventory then I recommend making an appointment with a mental health counselor.

Although most go to their doctor’s first, a mental health counselor can help you to make lifestyle changes and focus on what is contributing to your depression.

The help of a holistic, functional, or naturopathic doctor may be helpful in looking at the chemical aspect of your high functioning depression.

Just a reminder that rest is just as important as going all the time. Resting allows you to perform better in your daily activities than you would if you just pushed through your fatigue.

References:

Kim, Y.-K. (2018). Understanding depression vol. 1. Springer.

Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. 3, DSM-5 Child Mental Disorder Classification. Available from: https://www.ncbi.nlm.nih.gov/books/NB...

Thirthalli, J., Naveen, G. H., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2013). Cortisol and antidepressant effects of yoga. Indian journal of psychiatry, 55(Suppl 3), S405–S408. https://doi.org/10.4103/0019-5545.116315

Originally posted 2021-09-28 17:20:12.

10 Journal Prompts for Anxiety: Get Relief Now

Writing is a mental health therapy that has been proven to relieve anxiety and mental stress. In this article, you will find 10 journal prompts that have been designed for people who suffer from mental illnesses such as anxiety. Whether you’re an experienced journaler or just starting out, these tips will help you improve your mental well-being. Do you want to improve mental health through journaling but don’t know where to start? Then this article is just for you!

Can Journaling relieve anxiety?

Yes! It, similar to a food diary, can help you track what made you feel anxious and what was most effective in helping you. I talk more about tracking and analyzing your anxiety in my Holistic Anxiety Relief Course!

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Can journaling help mental illness?

Absolutely.

It can be like a therapy session except for its one way and just venting that you can visualize by seeing it on paper! A recent study shows that journaling caused the study participants to have less distress. (Smyth J, et. al., 2018)

How do I cope with anxiety?

There are many natural ways to cope with anxiety, that’s what this blog is all about. In this post, I have focused more on the mental aspect of mental health. Whereas some other posts include more about how to deal with the chemical or physical aspect of anxiety.

Simple ways to cope are to first take care of your chemical imbalance with exercise, balanced meals (organic foods, with fat, fiber, and protein), deep breathing, and supplementation. I talk more in-depth about this in my Holistic Anxiety Relief Course.

Here are some other posts you might like:

18 Indoor Water Parks in the U.S. for All-Season FunHigh Functioning Sociopath- What Does it Mean?Hobbies for Women That Support Your HealthUnderstanding High Functioning Anxiety: Signs & How to HelpHigh Functioning Depression: Best Natural Treatments?Here are the 10 journaling prompts for anxiety:What would you like to leave behind?

2. Make a list of your mental health goals.

3. Describe the mental activity that makes you most relaxed.

4. Describe your happy place, what it looks like, smells like, and feels like.

5. Write about the people that mean the most to you and why.

6. Write a list of your strengths and weaknesses. Look at your list of “weaknesses” and ask yourself if they are really true.

7. Write a list of things you accomplished today, did the dishes, worked, talked to people, exercised, etc.

8. What does an anxious day typically look like for you and what are some ways that you can relax best in those situations?

9. Write about a happy childhood memory you have.

10. Write about what you are most thankful for.

At the end of each day, spend some time thinking about all the things that happened. Reflect on these events and write down at least one thing you’re grateful for in your journal. This mental health therapy is a great way to get rid of negative mental patterns and mental health issues such as anxiety.

*Bonus 11: Draw or color in your journal, if that’s something you enjoy doing. This mental health therapy will help you to focus on the present moment rather than worrying about what happened yesterday or what might happen tomorrow. Try it out for yourself!

Another very therapeutic way of dealing with anxiety is through drawing as well and here are some drawing ideas that can help get you started!

At the end of every day, I find myself grateful for having been able to accomplish so much – even when certain days didn’t go according to plan! In addition, spending some time thinking about my mental health goals helps me get motivated towards achieving them. What are your mental activity relaxation methods? Do they make sense? It can be anything from going outside and taking a walk, listening to music while cooking dinner with a friend.

What is the best anxiety journal? Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal $6.99

A great way to keep track of what you are thankful for and focus on all the good you have in your life.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 07:13 am GMT

This book is more of a gratitude book, but I included it since focusing on gratitude can help you be less anxious overall. The two below give you many different journal prompts for anxiety, self-love, and self-confidence.

Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are: Logan MSW LCSW $9.59

This colorful journal was created by a licensed clinical social worker and it has many positive affirmations in addition to journal prompts for anxiety.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 04:56 am GMT True You: A Self-Discovery Journal of Prompts and Exercises to Inspire Reflection and Growth: $19.59

This is a book that gives you journal prompts to write in every day that helps with anxiety and allow you to focus on your strengths and positive things.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 02:52 am GMT

If anxiety is something you suffer from, I recommend trying out one of these journal prompts for anxiety or purchasing one of these journals that will guide you through daily prompts you can write to focus on positivity and growth.

Anxiety journal prompts are a great way to help you focus on the positive and be able to better understand why you feel anxious. Sometimes we just need to change our thinking by focusing on something we are grateful for or what we can control in our lives.

This gives us more empowerment and feelings of confidence.

References:

Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C
Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial
JMIR Ment Health 2018;5(4):e11290
URL: https://mental.jmir.org/2018/4/e11290
DOI: 10.2196/11290

Originally posted 2021-09-19 03:33:21.

The Ultimate Way To Relax With This Epsom Salt Foot Bath

Do you know that Epsom salt is a great way to get magnesium into your system? Magnesium has many benefits, but it’s hard for our bodies to absorb the necessary amount. Epsom salt foot baths and soaks give us an easy way to reap all these benefits because they dissolve the salts in water that we soak in or bathe in. This article will tell you everything you need to know about how an Epsom salt bath can help with your health!

If you don’t have time to read this article but want to know the recommended products for the recipe here they are: Evolution Salt - Bath Himalayan Salt Coarse Lavender 26 oz $10.61

Add this to your bath to relax, hydrate, detox, and heal your skin and body.

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Four sprays are equal to 66mg of magnesium and can be added to a bath or applied topically to the bottom of your feet.

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08/03/2022 09:31 am GMT Life-flo Pure Magnesium Flakes | Concentrated Magnesium Chloride Crystals (44 oz) $22.49

These magnesium flakes are great to add to your bath to help you relax, get more magnesium absorbed via the skin and helps you with muscle soreness and cramping.

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08/03/2022 10:37 am GMT Natural Vitality Cream Natural Calm Magnesium , 4 oz 60mg of Magnesium per teaspoon of creamDoes not tingle Absorbed effectively since it bypasses the liver Buy Now

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Add some Epsom Salt to your bath for a relaxing, magnesium-rich bath that will help with fatigue and muscle soreness.

Buy Now

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08/03/2022 12:22 am GMT What are the benefits of soaking in Epsom salt?

There are a lot of benefits to soaking in Epsom salt. Magnesium helps the body absorb other minerals and vitamins into our system, which can help with everything from sleep to energy levels. Magnesium is also known as an anti-inflammatory mineral because it’s able to reduce swelling and redness when applied topically or taken internally. Epsom salts have been used for centuries by those who suffer from muscle aches, cramps, sore joints, skin conditions like eczema or psoriasis, stress relief, constipation and so much more. It even relieves pain associated with migraines!

What do you need for this epsom salt foot soak?

You will only need these ingredients: hot water, Epsom salt and lavender if you want to add some aromatherapy benefits, magnesium flakes, magnesium oil and Himalayan bath salt.

How do I soak my feet?

First, fill up your bathtub with the hottest water that’s safe for your skin. You can start off by adding just one cup of Epsom salts into the tub until it dissolves completely before filling up more. It may take a little while longer than regular bubble baths but this is normal!

Once all the crystals are dissolved, slowly slide both feet in at once so they’re submerged under the hot water without getting burned (just like when using ice cubes). If there isn’t enough room in your tub or shower area, consider investing in an Epsom salt foot bath or a foot spa with massagers to increase blood flow and feel the effects of the magnesium better.

How much magnesium is in epsom salt?

An important thing to know is that the magnesium in Epsom salt can’t be absorbed through your skin. While there’s some magnesium present, it won’t do much good for those of us looking for a full-body health boost or treatment. If you want to get more out of this soak than just an invigorating hot water experience, consider adding Magnesium oil.

There are Magnesium flakes that are higher in magnesium and can be combined with magnesium oil to create a magnesium soak. To do a magnesium soak, add a few drops of magnesium oil to the Epsom salt foot bath and stir. It won’t bubble up as regular salts do, but it will dissolve into your water! You can also purchase Magnesium flakes or oils on Amazon.

Once you’ve soaked for 20 minutes (or longer if you want more time) rinse off with warm water before patting dry with a towel. Finish by applying lotion all over your feet to keep them soft and hydrated. Make sure to drink a lot of water when getting out of the soak as it can cause a need for water.

In order to properly hydrate yourself, your body requires electrolytes like magnesium and water. Magnesium can be found in foods like green leafy vegetables, pumpkin, and avocados. It’s also present in many other supplements you may take such as protein powders, calcium, and potassium.

A magnesium Epsom salt foot bath is a great way to get extra nutrients into your body without having to eat any more than usual! Try it out once or twice a week for the best results.

There are a lot of benefits to soaking in Epsom salt, relaxation and fighting insomnia are two of them. However, by putting your body into a state of relaxation, you are also increasing your production of GABA which helps your body relax further.

Magnesium helps the body absorb other minerals and vitamins into our system, which can help with everything from sleep

If you’re looking to give yourself some spa-like treatments at home then an epsom salt soak is definitely something that should be added onto your list of things to try! This simple treatment can help reduce stress levels, improve sleep quality , ease muscle

What are other ways I can benefit from epsom salts?

There are lots of different ways to use Epsom salt as a natural remedy besides an epsom salt foot soak!  You could add them into the bathwater, make footpads with cornstarch and Epsom salts, put crystals under running water when washing vegetables at home or even mix up a scrub with coconut oil and Epsom salt.

What other ingredients should I add?

If you’d like to include some aromatherapy benefits in your Epsom salts soak, consider adding lavender oil! Lavender is known for its relaxing properties and can help ease the mind as well as muscles. Give it a try! You might also want to check out these cozy Epsom salt bathrobes that are perfect after a long day of work or play!

A recent study showed that the use of Magnesium Chloride taken orally by rats decreased their anxiety and stayed in their system for up to 12 days. (Macías-Carballo, et. al.,2021)

However, individuals who have taken magnesium before and have not had a good absorption should try topical magnesium, with Epsom salt and magnesium flakes.

If you struggle with anxiety and you are tired of researching what supplements to take or what natural alternatives there are check out my Holistic Anxiety Relief Course

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Here is how to do a proper epsom salt foot bath while soaking in magnesium.

First, fill up your bathtub with hot water (as hot as possible). Once all the Epsom Salt crystals dissolve pour both feet into the tub, letting them soak for about 20 minutes.

Add Magnesium Oil and Magnesium Flakes, these will help increase your absorption of Magnesium and bypass the liver compared to oral supplementation.

Here is What You Need:Magnesium Flakes have higher amounts of Magnesium1 cup provides 90mg of Magnesium Life-flo Pure Magnesium Flakes | Concentrated Magnesium Chloride Crystals (44 oz) $22.49

These magnesium flakes are great to add to your bath to help you relax, get more magnesium absorbed via the skin and helps you with muscle soreness and cramping.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 10:37 am GMT Contains 215mg of Magnesium per 8 spraysStart out with less in your bath and increase if you would likeMagnesium oil can cause a tingling feeling, if it does only apply it after you get out of the shower mixed with lotion and skip it in the bathCan be absorbed through the skin which can be highly effective Life-Flo Pure Magnesium Oil | 100% Pure Magnesium Chloride Spray from Ancient Zechstein Seabed |Relaxing & Rejuvenating Muscles & Joints | 8 oz $11.69

Four sprays are equal to 66mg of magnesium and can be added to a bath or applied topically to the bottom of your feet.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 09:31 am GMT Improves hydration (himalayan salt is full of minerals)Balances Ph of SkinRelaxes with lavender and saltDetoxifies toxins that can contribute to anxiety Evolution Salt - Bath Himalayan Salt Coarse Lavender 26 oz $10.61

Add this to your bath to relax, hydrate, detox, and heal your skin and body.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 05:41 am GMT Helps with aches and painsMagnesium Absorption Amazon Brand - Solimo Epsom Salt Soak, Magnesium Sulfate USP, 8 Pound $7.14

Add some Epsom Salt to your bath for a relaxing, magnesium-rich bath that will help with fatigue and muscle soreness.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 12:22 am GMT

First, fill up your bathtub with hot water (as hot as possible). Once all the crystals dissolve pour both feet into the tub, letting them soak for about 20 minutes.

If you’re looking to give yourself some spa-like treatments at home then an Epsom salt soak is definitely something that should be added to your list of things to try! This simple treatment can help reduce stress levels, improve sleep quality, ease muscle aches or even make skin glow again! Give it a try today! An article explaining the benefits of an Epsom salt foot bath and soaking in magnesium.

If you’d like to include some aromatherapy benefits in your Epsom salts soak, consider adding lavender oil! Lavender is known for its relaxing properties and can help ease the mind as well as muscles. Give it a try! You might also want to check out these cozy Epsom salt bathrobes that are perfect after a long day of work or play!

References:

Macías-Carballo, M., Rosas-Navarro, S., López-Meraz, M. L., Beltran-Parrazal, L., & Morgado-Valle, C. (2021). Anxiolytic effect of chronic intake of supplemental magnesium chloride in rat. Behavioural brain research, 413, 113460. https://doi.org/10.1016/j.bbr.2021.11...

Originally posted 2021-09-16 14:48:21.

L-Glutamine for Leaky Gut: Critical Reasons You Need to Take it

Are you constantly feeling anxious? Is your stomach bloated and gassy? Are you experiencing acid reflux or heartburn after eating certain foods? Leaky gut is a condition that can cause these symptoms. In this blog post, we will discuss leaky gut and how L-glutamine supplements may help to relieve these symptoms. There are many reasons you should take l-glutamine for leaky gut including better immunity, to support your mental health, and more, read on to learn all of the additional benefits.

L-Glutamine supplements are an amino acid that is used by the body in many ways including the healing of the lining of the intestine called the epithelium. This helps reduce inflammation caused by food sensitivities, diets high in sugar or processed carbohydrates, alcohol consumption, stress, and other lifestyle factors. When taken with meals it can also improve absorption of nutrients from food which helps to maintain healthy blood sugar levels already

L-glutamine is an amino acid that the body uses to form protein. It exists in our cells, muscles, bones, organs, and digestive systems. L-glutamine is also a precursor for glutamic acid which can break down into GABA or glutamate.

During intestinal permeability or ‘leaky gut’, the tight junctions between the cells of the intestinal wall open up allowing foreign particles through these junctions into the bloodstream instead of being digested by enzymes with other nutrients in food. Leaky gut can alter moods because when foreign particles pass through these junctions they trigger an immune response in your body releasing inflammatory chemicals in your bloodstream which have been associated with anxiety disorders.

Jarrow Formulas L-Glutamine - 2.2 lb Powder - Amino Acid for Digestive & GI Health - Supports Muscle Tissue & Immune Function - 100% L-Glutamine - Approx. 500 Servings $41.16 Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/03/2022 08:57 am GMT How does leaky gut affect the gut-brain axis?

When the tight junctions in the digestive system are weakened it allows undigested proteins, fat, toxins, pathogens through these junctions into your bloodstream. Your immune system begins to react to these foreign particles circulating throughout your body which causes inflammation.

How Leaky Gut Syndrome Affects Mental Health Disorder

Leaky gut syndrome has been found to be associated with mental health disorders such as autism spectrum disorder ( ASD ), major depressive disorder ( Type I & II ), bipolar depression, PTSD, panic disorder, OCD.

Symptoms of leaky gut include

chronic fatigue painbloating after mealsheadaches or migrainesmood swings or irritabilitybrain fog or difficulty concentrating / focusing

People who suffer from autism have severely impaired intestinal permeability. Patients with autism have been associated with many intestinal problems such as gut dysbiosis ( such as bacterial or yeast overgrowths ), parasites, and SIBO.

Maury Rubin, a well-known pediatric gastroenterologist, has found l-glutamine, fish oil supplements, probiotics, and dietary changes to be beneficial in healing the gut of autistic children.

Anxiety caused by a leaky gut may be triggered by a reaction to food sensitivities. The symptoms of which can mimic anxiety disorders such as panic attacks, generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder ( OCD ), etc.

L-glutamine for leaky gut: Should you supplement?

The research suggests that l-glutamine supplementation is beneficial in treating symptoms of mental health disorders and digestive symptoms associated with leaky gut. It has been used as an aid to repair intestinal permeability and symptoms of leaky gut syndrome like:

inflammation and bloating after eatingintestinal discomfort and paingas and bowel movement changes ( diarrhea or constipation )loss of appetite or body weight gain due to inflammation throughout the body causing loss of appetite

Most importantly it is vital that people suffering from leaky gut syndrome seek medical attention and begin supplementing their diet with l-glutamine.  L-glutamine can help heal leaky gut by restoring these tight junctions in the digestive tract which improves symptoms of mental health disorders such as ASD, depression, anxiety disorders, bipolar depression, panic

By consuming natural supplements like l-glutamine for leaky gut helps you minimize the number of possible side effects you would have in comparison to prescription alternatives.

Does L-glutamine help heal leaky gut?

– L-glutamine is anti-inflammatory. It has been shown that people with IBS (irritable bowel syndrome) have impaired intestinal barrier function and increased inflammation, furthering the problems associated with leaky gut.

L-glutamine supplements are believed to help heal the walls of the intestines by repairing mucosal lining. Since l-glutamine can reduce inflammation it helps decrease permeability or ‘leaky gut.’

A study done in 2013 proved that glutamine supplementation improved both glucose metabolism and intestinal permeability (decreasing leaky gut) in rats who were fed a high-fat diet. Although this study was not completed on humans there is evidence that l-glutamine alone may repair leaky gut.

How much l-glutamine for leaky gut?

– The recommended daily intake of l-glutamine for adults is 19mg/kg of body weight.

In a study done over 8 weeks with 106 patients, taking 5g of glutamine per day improved their IBS symptoms in addition to their gut permeability. (Zhou, Q., Verne. et. al., 2019)

There are different studies showing the safe dosage rates that may vary depending on what you are trying to use it for. For example, some studies show that taking 15g glutamine causes no side effects while others have shown 20g glutamine was too much and did give negative side effects.

If you are looking to heal your digestion by taking l-glutamine for leaky gut, taking higher doses, and taking them consistently while eliminating foods you are intolerant to will work well together.

A study showed 1750mg doses three times per day were beneficial. It’s important to talk to your doctor before taking any supplements in case there is any concern for interaction.

However, you consume glutamine in protein-rich foods that you eat on a daily basis.

Is there a difference between glutamine and L-glutamine?

L-glutamine is the glutamine molecule with an additional hydrogen atom. L-glutamine has been studied for its effect on intestinal cell proliferation and it has been shown that l-glutamine stimulates growth in intestinal cells.

What does the L in L-glutamine stand for?

L-glutamine is the natural form of glutamine. An additional hydrogen atom has been added to make it L- instead of D-glutamine.

L-glutamine is a common dietary supplement and looks like a white powder. It has no taste or smell so it can easily be blended into liquids or food products. L-glutamine supplements are often combined with other health-promoting vitamins, minerals, nutrients, and amino acids used to support mental wellness.

When is the best time to take L-glutamine?

Some studies have shown it is best to take l-glutamine in the morning and at night before bed. This keeps a healthy level of glutamine in your bloodstream while you sleep.

Can you take L-glutamine everyday?

Yes, there are no known negative side effects of taking L-glutamine daily. You should talk to your doctor before taking L-glutamine supplements to determine the dosage rate that is best for you. Some studies have shown 500mg doses three times per day may be beneficial.

Is l-glutamine safe?

If you are suffering from a pre-existing health condition or are on prescription medications it is important to check with your doctor before beginning supplemental use of l-glutamine. There are many positive testimonials showing how l-glutamine has helped people suffering from irritable bowel syndrome (IBS), leaky gut syndrome, and inflammatory bowel diseases like Crohn’s disease.

How fast can you heal a leaky gut?

It can take up to 2-3 weeks for your intestinal permeability to start improving as your gut starts to heal. The longer you have been suffering from a leaky gut the longer it may take for your body to start repairing itself.

Can a gluten-free diet heal a leaky gut?

The simple answer is no. Gluten-free diets do not help with l -glutamine supplementation, they are two very different things and only a doctor will be able to diagnose whether you actually have leaky gut syndrome or not. It is important that if you have been diagnosed with leaky gut syndrome by a doctor that you follow their advice before making any dietary changes.

If you suspect that gluten could be causing inflammation in your body, check out my article Can Gluten Cause Migraines, to learn about gluten’s sneaky way of impacting the body that doctors won’t tell you about.

Can L-glutamine make you tired?

While many people have reported feeling tired or groggy after taking L-glutamine there are no studies showing this is a side effect. If you are feeling sleepy it may be because of low blood sugar. Taking smaller doses more frequently can help with this issue.

Conclusion:

L-Glutamine can help repair leaky gut as well as heal the intestines and improve mental health by reducing inflammation. High dosage rates of glutamine supplements have not proved to be harmful, but make sure you consult your doctor before taking high doses. There is a difference between glutamine and regular glutamine (l-glutamine), but they both work similarly and both are effective in healing the lining of the intestinal walls.

References:

Zhou, Q., Verne, M. L., Fields, J. Z., Lefante, J. J., Basra, S., Salameh, H., & Verne, G. N. (2019). Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut, 68(6), 996–1002. https://doi.org/10.1136/gutjnl-2017-3...

Originally posted 2021-09-14 15:01:43.

How to Increase GABA Naturally- The Complete Guide

Do you have trouble sleeping? How about anxiety or panic attacks? If so, there is a good chance that your GABA neurotransmitter levels are low. This article will discuss how to naturally increase GABA neurotransmitters with lifestyle choices, diet, and supplementation. We will also cover what symptoms may occur if GABA levels are too high or too low.

What is GABA?

GABA, also known as gamma-aminobutyric acid. Is a neurotransmitter that works to relax the body, including the muscles. (Jorgensen E. M., 2005) One way you could relax and increase your GABA is through traveling and going to a relaxing environment that is not only exciting but also therapeutic!

Neurotransmitters are the cells in your brain that communicate and cause you to feel happy, anxious, sad, angry, etc. They also communicate with the rest of the body to help you function properly. They are named based on the location of the cells.

A lack of GABA can cause weight gain, because GABA supports Leptin production making you feel full ans satiated.

What stimulates GABA release?

The best way to naturally increase GABA is through relaxation.

It is an inhibitory neurotransmitter that causes you to relax, helps reduce insomnia and signs of depression. (Ngo, D. H., & Vo, T. S., 2019)

This may be achieved by practicing meditation, getting a massage, or listening to music. If you are feeling stressed out, try taking a hot bath with Epsom salts and lavender oil added in for an even more relaxing effect.

Doing some yoga stretches can also help calm the mind while strengthening the muscles at the same time!

Other ways of increasing GABA release include being around people that you love, spending time outside on nature hikes, and staying away from stimulants such as alcohol, caffeine, and nicotine which can actually cause GABA levels to drop over time.

If you feel like you are too anxious and you need help getting a grip on your anxiety, check out my Holistic Anxiety Relief Course

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. How much does diet affect GABA?

A healthy balanced diet high in proteins but low in carbohydrates will promote optimal nervous system function including helping neurotransmitter production.

Gut bacteria are able to produce GABA, therefore eating pre-biotic and probiotic-rich foods can help increase GABA production in the gut.

The best pre-biotic & probiotic foods are:

bananas (prebiotic)onions (prebiotic)garlic (prebiotic) Kefir (probiotic)sauerkraut (probiotic)kimchi (probiotic)

What happens if GABA levels get too high?

Too much GABA can cause sedation or sleepiness.

An excess of GABA neurotransmitters may also manifest itself in muscle weakness, slow breathing rates (less than 12 breaths per minute), and hypotension which is low blood pressure.

How do you know if your GABA levels are becoming too high?

One way to tell that there might be an issue with elevated GABA would be excessive yawning during the day followed by drowsiness soon after. If this occurs it should become a priority to decrease one’s exposure to things such as alcohol

What causes a GABA deficiency?

Causes of GABA deficiency may include a poor diet, alcohol consumption, and common prescription medications.

How do you know if your GABA levels are low? If an individual feels irritable or restless when they can’t sleep at night this is a good indication that their neurotransmitter levels should be checked. Another symptom would be feelings of panic attacks which leads to rapid breathing rates (more than 16 breaths per minute) with little exertion

How much GABA does the body produce naturally each day?

The average adult produces roughly 70mg-100mg of GABA on their own. This amount will fluctuate depending upon what time it is throughout the day though due to bodily functions such as digestion slowing down during sleep.

Does exercise increase GABA?

Yes, research has shown that both aerobic and anaerobic exercises will increase GABA levels in the body. How much does exercise affect neurotransmitter production? One study showed a significant reduction in anxiety symptoms when participants engaged in at least 150 minutes of physical activity per week.

Side effects:

Some people may experience drowsiness or fatigue after taking GABA supplements even with the dosage taken early in the day.

How do you know if your GABA is too high? If one experiences excessive sedation after taking a dose then they should consult their physician about how to lower these levels through diet changes such as decreasing caffeine intake while increasing protein consumption which can help maintain healthy nervous system function without side effects

What is the best form of GABA to take?

Supplemental forms of GABA are available in capsule or tablet form.

If you are having trouble sleeping, research shows taking a GABA supplement with L-Theanine (amino acid) is effective for improving the quality of sleep by increasing the amount of NREM sleep individual experiences.

GABA and Theanine together increase your NREM sleep.

Anxiety sufferers typically have issues sleeping and they have poor sleep quality, therefore the combination of GABA with L-Theanine is a great combination for anxiety sufferers to take at night before bed. (Papadimitriou, G. N., & Linkowski, P., 2005)

[image error] [image error]GABA, L-Theanine & Ashwagandha are calming and help improve sleep, relaxation and overall stress responseBuy Jarrow GABA & L-Theanine [image error] [image error]GABA, Taurine, Inositol & L-Theanine Buy NOW GABA SupplementWhat foods promote GABA neurotransmitter production the most?

Foods that contain large amounts of glutamate (the precursor to GABA) include eggs, beef liver, and almonds.

What supplements increase GABA in the brain?

Certain supplements have been shown to increase GABA levels in the brain. How much does GABA help with depression? In a study involving rats, those that were given magnesium showed significant improvement of symptoms within two weeks as compared to control subjects who did not receive this supplement.

How do you restore GABA receptors? How long does it take?

There isn’t a way to restore the receptors, however, GABA levels can return back to normal through dietary changes as well as supplementation.

References:

Jorgensen E. M. (2005). GABA. WormBook : the online review of C. elegans biology, 1–13. https://doi.org/10.1895/wormbook.1.14.1

Ngo, D. H., & Vo, T. S. (2019). An Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid. Molecules (Basel, Switzerland), 24(15), 2678. https://doi.org/10.3390/molecules2415...

Papadimitriou, G. N., & Linkowski, P. (2005). Sleep disturbance in anxiety disorders. International review of psychiatry (Abingdon, England), 17(4), 229–236. https://doi.org/10.1080/0954026050010...

Originally posted 2021-09-14 03:33:31.

Parenting Guide for Understanding Your Communication Style

Parents use many different parenting styles when raising a child. While there are pros and cons to every approach, choosing the one that will work best for your family is essential. Since children do not come with manuals, new parents often read best-parenting books to research some best practices, what each entails, and which style is best for you and your family.

Diana Baumrind, a clinical and developmental psychologist known for researching parenting styles, conducted a detailed study of high-quality sources, including peer-reviewed studies in the 1970s. She identified three broad categories of parenting styles: authoritarian, permissive, and authoritative. Later, other researchers added a fourth – neglectful.

Authoritarian Parenting

Expectations and rules characterize authoritarian parenting. They are demanding and expect their children to obey and often use punishment as a discipline.

Authoritarian parents may place high expectations with no input from the child. The focus is on obedience, discipline, and control. These children tend to follow harsh punishment and negative feedback when making mistakes. Shame and negative reinforcement are a large part of authoritarian parenting.

The Benefits Of Authoritarian Parenting

Most of the time, children who grew up in a strict household tend to be the most well-behaved in the room. They tend to be safe in their actions. They know the outcomes or consequences of risky behavior tend to make them leery of stepping out of line.

Goals and plans are significant characteristics of authoritarian homes. Children will be more goal-oriented and think through their life plans, understanding what steps they need to take to accomplish a goal.

The Disadvantages Of Authoritarian Parenting

There is a heavy dependence on rules. That may mean that children may not know how to respond to a situation without direction outside the home.

Giving children strict rules for everything without leniency could lead to rebellious behavior.

Considering the most important rules and “picking your battles” while relaxing on some less critical rules may curb this outcome.

Reduced self-esteem and emotionally withdrawnness are some substantial disadvantages of authoritarian parenting. Emphasizing cause and consequence reduces a child’s natural ability to make choices. Children who depend on others to develop may continue to lack confidence.

Those raised by authoritarian parents tend to shy away from expressing emotions for fear of being ridiculed.

Permissive Parenting

Permissive parenting is an uninvolved style with limited guidance and few expectations and rules. Permissive parents are more lenient with their children and allow them to do whatever they want.

They do not provide much structure or guidance and often give in to their children’s demands. Permissive parenting can harm a child’s development as it can lead to feelings of entitlement and narcissism.

The Benefits Of Permissive Parenting

The benefits of permissive parenting are that many parents who lean toward this parenting style are warm and responsive. Studies show affectionate and responsive parenting builds and fosters secure parent-child relationships. It promotes psychological development, creativity, and exploration and protects children from toxic relationships down the road.

The Disadvantages Of Permissive Parenting

This type of parenting has its disadvantages. Without firm boundaries, children may be unaware of what constitutes acceptable behavior. It promotes testing the waters to see how far they can go while gauging reactions from parents. Risk-prone personalities and a “no-fear mentality” can increase their chances of engaging in unsafe behaviors.

Authoritative Parenting

Authoritative and authoritarian parenting are distinct from each other. The authoritative parent will set rules but are also responsive to their kid’s questions and needs. They provide structure and guidance and allow their children to express themselves through verbal communication.

Authoritative parenting is an effective parenting style, as it leads to secure, well-adjusted children creating house rules, explaining the what and the why of said rules, and enforcing them. It’s clear to the child what the rules are and that there are consequences for not following them.

The Benefits Of Authoritative Parenting

The benefit of being raised by authoritative parents is that children typically grow up more independent, self-reliant, and successful. They tend to have lower depression, anxiety, and delinquency rates, which helps avoid drug addiction and other destructive behaviors.

Authoritative parents are involved in their child’s progress and growth, guiding them through life’s challenges and setting goals. They know their strengths and weaknesses, limitations, and opportunities. They assist them and offer support to help them become strong and capable adults.

The Disadvantage Of Authoritative Parenting

Authoritative parenting might be tough (and exhausting) with a strong-willed child. Children might adopt learned behaviors through school and friends.

When these negative habits are brought into an authoritative house by a bold and wilful child, this could lead to confrontation on a daily basis.

Like the authoritarian parenting style, there is a heavy dependence on rules. However, the way parents handle a broken rule is very different. There tends to be more communication and less shame in an authoritative home.

Neglectful Parenting

Neglectful parenting is the most dangerous of the four main types of parenting characterized by neglect. Neglectful parents are uninvolved with their children and do not give them the love, attention, or support they need. Neglect can harm their development, leading to feelings of abandonment, insecurity, and low self-esteem.

The Benefits Of Neglectful Parenting

Since a child is left alone at a very early age, they learn to be independent and care for themselves. They are self-motivated, understand if they need or want something, and must do it themselves.

Children raised in a neglectful home have a reduced chance of growing up with post-traumatic stress disorder and can learn to navigate any situation.

The Disadvantage Of Neglectful Parenting

Children raised under the neglectful parenting style usually struggle to form emotional bonds later in life. They resort to dangerous and rebellious actions like substance abuse, violence, and mental health issues. They trust very few people and decide that the only person they can truly rely on is themselves.

Other Contemporary Parenting Styles:Helicopter: helicopter parenting is a style of parents who hover over their child and overly focus on everything they do.Free Range: free-range parenting allows children to have freedoms and experience the natural consequences of their actions.Routine: routine parenting relies solely on setting routines every day, so there are natural steps to raising a child.Homeschool: homeschool parents choose to raise their children without the influence of the outside school system, taking 100% responsibility for their children’s education.Attachment: attachment parenting is a choice to focus on nurturing connections before the child is even born and being the sole caretaker.Nature: natural parenting allows children to reach milestones at their own pace, as nature intended.Tiger: tiger parenting is a strict style that micro-manages and pushes children to excel academically.How Can Parenting Styles Affect A Child’s Development?

Parenting styles can significantly affect a child’s development.

Authoritative parenting is the most effective parenting style, leading to secure, well-adjusted children. Authoritarian parenting can lead to insecurity, inadequacy, and resentment in children. Neglectful parenting can lead to low self-esteem, abandonment issues, and insecurity.

What Is The Best Parenting Style For You And Your Family?

The parenting style best for you and your family depends on your parenting goals and your child’s personality. If you are more laissez-faire in your parenting, then permissive parenting may be your best parenting style.

If you want to raise a well-adjusted, confident child, authoritative parenting is your best choice. If you are more concerned with obedience and conformity, then authoritarian parenting may be better for you.

And if you are neglectful or uninvolved in your parenting, you may want to educate yourself to be a better parent.

Parenting styles can have a significant impact on a child’s development. It is essential to choose the parenting style that best fits you and your family’s needs to promote healthy, happy childhood.

How to implement the chosen parenting style in your home life

No matter what parenting style you choose, be consistent and loving. Your children need your love and support to thrive.

If you choose an authoritarian parenting style, you must be very demanding. Similarly to obeying the rules of board games, you, too, will have to implement strict rules. You will also need to use punishment as a means of discipline.

If you choose a permissive parenting style, you must be more lenient with your children and allow them to take the lead on all choices. You will not need to provide much structure or guidance, and you may often give in to your children’s demands.

If you choose a neglectful parenting style, you will need to be uninvolved with your children and not provide them with the love, attention, or support they need.

The choice of authoritative parenting will offer a balanced home with rules, consequences, communication, and respect.

Final Thoughts

Parenting styles can affect a child’s development in several ways. Although you strive to be a good mother or father, there is no one-size-fits-all approach to parenting styles. Every family is different, and choosing the right parenting style is essential.

In the conclusion of Dr. Baumrind’s research, she found the ideal parenting style to be authoritative parenting, “a combination of warmth and responsiveness with structure, limit-setting, and challenges to children to do their best.”

This article originally appeared on Wealth of Geeks.

8 Natural Research-Backed Ways to Cope if You’re a Hypochondriac

“60-80% of healthy individuals experience somatic symptoms on any given week.” (Kellner, 1987) Hypochondria is also known as illness anxiety disorder or somatic symptom disorder and is often referred to as “health anxiety.”

What is a Hypochondriac?

A hypochondriac is someone with extreme anxiety around an illness and fear that they are developing services, often life-threatening illnesses. Individuals may display an intense belief that they have an undiagnosed medical condition that their doctors have missed.

The DSM-V (mental health diagnostic manual) created two illnesses: somatic symptom disorder and illness anxiety disorder. Most individuals in a recent study lined up with the criteria for somatic symptom disorder compared to illness anxiety disorder (Bailer et al., 2016).

Individuals with hypochondriasis often develop somatic symptoms based simply on believing they have a significant health concern, so they begin developing physical symptoms. Individuals who struggle with hypochondriasis are unaware of the trouble these symptoms cause physicians because of the lack of a physical cause for them.

Individuals may switch from doctor to doctor, looking for many opinions because they believe they have been misdiagnosed.

Symptoms must occur for six months or longer to be diagnosed with a somatic disorder.

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Buy Now We earn a commission if you make a purchase, at no additional cost to you. What Causes Someone to Become a Hypochondriac?

Hypochondriac individuals have been suspected of developing this disorder due to aggressive or sexual drives or lowered self-esteem.

Lowered self-esteem is a common factor in many mental illnesses and unhelpful ways of thinking and acting.

Many individuals who are hypochondriacs may have an internal conflict that they are trying to suppress. Their excessive needs for attention combined with misrepresentation of bodily functions can lead to them looking to gain reassurance and develop avoidance behaviors (Thompson & Page, 2007).

However, avoiding dealing with an issue causes it to prolong.

Conventional Treatments

These are treatments that are commonly used to help someone struggling with hypochondriasis:

Cognitive-Behavioral Therapy (CBT)Mindfulness TherapyMedications such as SSRIs and other antidepressantsNatural Treatments

As mentioned above, using multiple forms of therapy can help someone get relief from this anxiety.

However, if you have had a hard time with medications, looking into natural antidepressants and benzodiazepines could help you. This is something you want to run by your doctor and do further research to check for any counter interactions between your medications and the more natural alternatives.

1. Exercise

Exercise is a great option, including anything that gets you moving it does NOT have to be weight lifting or running. Here are a few examples of ways you can get your body moving:

RollerbladingWalkingGolfingSwimmingYogaPilatesJump RopingDancingRock ClimbingHikingFrisbeeHitting in the Batting CagesBowlingKayakingPaddleboardingBasketballFootballTennisTable Tennis (Ping pong)KissingSexCleaning the HouseGymnasticsTag with your kids

As you can see, there are many ways to “move” that don’t require a gym and are very beneficial for dealing with health anxiety. The better you take care of your health, the less risk for health concerns, right?

2. Mindfulness-Based Cognitive Therapy

“Think of the last time you sat and did something and you were fully present, you were focused on the event or conversation and you felt good. “

As a Clinical Mental Health Counselor Intern, this is something that I am studying immensely. The use of mindfulness sounds so simple, yet it is something we overlook and take for granted.

Think of the last time you sat and did something, and you were fully present, focused on the event or conversation, and felt good. That is what mindfulness is and does for us; it allows us to appreciate the health that we have and the family, friends, home, car, school, etc. that we do have.

3. Cognitive-Behavioral Therapy

Cognitive-behavioral therapy is used to help you change your thoughts and behaviors to deal with unhelpful ways of thinking.

Common unhelpful thoughts of health anxiety or hypochondriasis include some of the following:

Thinking that weight fluctuations or stomach issues are a disease likely cancerAssuming any new feelings are detrimentalConfusing anxiety symptoms for a severe illness such as “heart racing” as having a heart attackGoogling symptoms and diagnosing a more extreme/serious illness

Although it is possible to get a severe illness, assuming that a cough or smaller symptom automatically could be way worse is an unhelpful way of thinking that causes further anxiety. CBT helps individuals regain control over how they feel about their health and how they see the world.

Furthermore, CBT helps individuals challenge their unhelpful thoughts about illnesses and improve their avoidant tendencies while reassuring them that things will be okay (Thompson & Page, 2007).

4. Journaling

Journaling is more valuable than you may think!

Journaling can help you write out the symptoms/thoughts you have and how they make you feel. It can be utilized with CBT worksheets to help you figure out more helpful ways of thinking those anxious thoughts.

Write out your gratitudes in your journal to help you give your mind evidence of all of the beautiful things in your life.

Start by naming all the beautiful things in your body that you are grateful for, such as your healthy legs, arms, lungs, and parts that help you move and function every day.

Then name people and things in your life, including your surroundings right near you, that you are grateful for.

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Pro Tip. Try writing about the things you are actively working on, you have improved on, or that you wish you possessed. For example, “I am grateful for my job, my health, my freedom, my family, my ability to choose peace and the present moment over anxiety. I am grateful for people who believe I can overcome these fears and those who love me and support me no matter what”.

Try writing your gratitude every day using a gratitude journal to help you feel less anxious and more focused on all of the blessings in your life.

5. Psychoeducation

Hypochondriac individuals struggling with getting relief or trusting doctors, therapists, and other mental health experts may need to do some further learning of psychoeducation. There are groups led by therapists that provide psychoeducation on topics such as stress management, anxiety, depression, and more.

Being in a group could allow you to be around others who relate to you, but you are all being informed on helpful ways of coping and thinking.

Psychoeducation could also include learning about cognitive distortions and their unhelpful ways of thinking. For example, catastrophizing and thinking that it does not mean it will happen again because you had a sickness or illness or someone you know had it before.

This goes great with the gratitude practice because it can be challenging to fight the information in our minds that seems factual. However, thoughts are not facts, and you can challenge those thoughts by utilizing gratitudes and more helpful ways of thinking.

Instead of focusing on “I feel this lump in my throat; it could be cancer,” try countering with ” I am so grateful for my health, peace, joy, my ability to live in the present moment, and the ability to take care of my overall health including my mental health.” This is just an example of course of a way to counter those unhelpful thoughts, but the more you challenge them and replace them, the more confidence you will gain over your anxiety.

6. Relaxation Techniques

Relaxation techniques are used in exposure therapy, meditation, and counseling therapies. Relaxation therapies can be utilized when you feel overwhelmed about your health and question yourself and those around you. Learning how to bring yourself back down and relax in the present moment can help you feel less worried about your health and more focused on all that you can control in the present moment.

7. Grounding Techniques

Grounding techniques are similar to relaxation techniques in that they help distract your mind from whatever stress or anxiety you currently have. They are also faster acting than some alternatives, which can be vital if you have anxiety or panic attacks.

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Grounding Techniques8. Interpersonal Therapy

This could be the use of Family therapy to help the therapist better understand the family dynamic. This can help you figure out why you feel this way and help your therapist better educate your family on how to support you.

This can be done with marriage counseling as well, bringing your spouse into your counseling sessions so they can become aware of your struggles.

A family systems approach to this is that as a hypochondriac or someone who suffers from hypochondriasis, you and your family can team up with you to fight against the problem. Essentially these beliefs are separated from you and can be visualized outside of your body as a problem that your family works together to fight against.

In Summary

Hyponchdriacs are individuals just like everyone else, but they have a concern about their health that others may struggle relating to at times. That is why talking to someone who can walk you through those feelings of anxiety can be very helpful, along with your efforts of exercising and journaling.

References:

Bailer, J., Kerstner, T., Witthöft, M., Diener, C., Mier, D., & Rist, F. (2016). Health anxiety and hypochondriasis in the light of DSM-5. Anxiety, stress, and coping, 29(2), 219–239. https://doi.org/10.1080/10615806.2015...

Kellner R. (1987). Hypochondriasis and somatization. JAMA, 258(19), 2718–2722.

Thomson, A. B., & Page, L. A. (2007). Psychotherapies for hypochondriasis. The Cochrane database of systematic reviews, 2007(4), CD006520. https://doi.org/10.1002/14651858.CD00...