My Health blog

Let me say at the outset - depresssion is nothing to be ashamed of or to feel guilty about. It afflicts millions of people. It can be a chemical imbalance or a mental disfunction. Most importantly, it can be treated successfully.

How can you know when someone is suffering from depression or a manic disorder? You may not realize that each and every kind of symptom of depression are actually not hidden or mysterious. They are plain to see if one knows what to look for. At the same time it is actually quite easy to overlook such symptoms and not be able to help yourself or others who are suffering from depression. One can be too close to the forest to see the trees, so to speak.

There are actually many symptoms of depression. Some are not seen or felt every single day which makes them more difficult to identify. Also, since symptoms of depression actually vary, the time of their "attacks" varies as well.

Here are 10 of the most common symptoms of depression:

1) Prolonged period of sadness or not feeling "up to it". This is always that feeling of "not in the mood". This person would rather mope around the house and feel sorry for themselves.

2) A feeling of hopelessness, perennial pessimisism, speaking of feeling sorry for one’s self. This is coupled with actually feeling like he/she has nothing to look forward to in his or her life. As for being the perennial pessimist, those who show this symptom of depression are usually very negative about things, again, the feeling of hopelessness comes in to mind.

3) Guilt-driven and loss of self-worth. Feeling overwhelming guilt over something can actually make you very sad and make you feel like you do not deserve to be happy. Thus, the loss of self-worth. If you feel you are not worthy of being happy or enjoying yourself, that’s a clear tell-tale symptom of depression. Add to this a feeling that things simply will not go your way reinforces a feeling of being a victim of circumstances.

4) Has lost taking pleasure in simple things in life, a spirit of adventure, or hobbies, anything one used to enjoy doing. This is especially true when you begin shunning activities that involve family or friends and become reclusive.

5) Fatigue, always feeling tired or run down physically or mentally. People suffering from depression, having lost whatever interest in life that they may have had before are actually depleted of physical energy. Moping around, not eating properly, not getting enough restful sleep, all lead a depressed person on a path to not just a mental illness but to physical illnedd as well.

6) Having trouble concentrating, having bad memory and is indecisive. A person who is suffering from depression easily gives away this tell-tale symptom of depression. Wherein one’s lack of interest in the outside world, or in just about anything for that matter, can lead to an inability to keep track of things, not be able to remember things that happened, or recent conversations. Lack of interest actually makes depressed people very inattentive and their living quarters quite disorganized and messy.

7) Sleep and eating disorders: Lacking enough sleep, sleeping too much, waking up at wee hours of the morning, appetite lossor eating too much. Watch for sudden weight loss or weight gain.

8) Being suicidal, talking about death, about wanting to die, are clear indications of depression.

9) Being restless and irritable, physical symptoms such as headaches, digestive disorders, and various body pains.

10) Finally, and perhaps the most common warning sign that takes in the 9 already mentioned is when those people closest to you continually ask - "Are you O.K.?". This means they see behavior that you are not seeing because you are too close to the forest to see the trees.

Call your physician and make an appointment soon!

Yours for success in life!

Jim DeSantis

Depression is a serious mental disorder not to be confused with “normal” bad or depressed mood experienced by everyone sometimes. If a depression sufferer does not realise that he is depressed his life may be virtual hell without any obvious exit scenario. Many such patients drag along for years without treatment that could easily alleviate their depression. Therefore, it is very important to know the symptoms of depression and to be able to read the signs of depression when they occur. An early realisation that one experiences the symptoms of depression can in the most extreme cases virtually save lives, and even in light cases of depression often guarantee proper treatment of the disorder and a reversion to a good and joyful life. So what are the signs of depression most commonly seen?

One of the common signs of depression is a general loss of energy leading to persistent lethargy and to a lack of interest in most daily activities or even ones that one previously liked, such as hobbies. This goes often also hand in hand with social withdrawal. Another symptom of depression, probably the one most often associated with this mental disorder, is a deep and prolonged sadness, commonly without any apparent cause, which may even lead to unexplainable crying spells. Feelings of worthlessness and guilt without a rational cause are also usual signs of depression. The depressed patient also suffers from a profound pessimism about his own future and the future of his social network and often even the world in general. This is often coupled with a total indifference towards almost anything and anyone. Indecisiveness and an inability to concentrate properly on tasks at hand are also symptoms of depression that occur regularly. The depressed patient may have problems to fall asleep and to keep sleeping without waking up in the middle of the night, leading to permanent sleepiness during the day. Interestingly there are also cases where the patient sleeps more than usual. Another, though relatively minor, symptom of depression is loss of appetite. Among the most serious signs of depression is obsessive thinking of disease and death, and even suicidal thoughts, which in the worst case may lead to suicide attempts. Anxiety is also often associated with depression as is a general irritability and agitation. Besides those more well-known signs and symptoms of depression organic diseases are often associated with depression. Patients suffering from unexplainable organ pains are sadly often treated purely for the organic disease, while the underlying cause may well be depression or another mental disorder.

Concluding it must be pointed out that one does not necessarily need to experience all symptoms of depression to be regarded depressed. Also, the intensity of the symptoms of depression may vary over time and from patient to patient, also depending on the kind of depression she has. In any case, if you or anyone you know shows all or more of the signs of depression listed above it is definitely advised to take action sooner rather than later. To get a proper diagnosis of the condition the first way should lead to a medical practitioner who will also be able to verify the symptoms of depression and to advise on the best treatment for the specific depression case. Always keep in mind: Depression is a disease that affects millions of people worldwide, but there are many highly effective ways available to treat it once it is properly diagnosed.

Bodybuilding requires strength, a balanced diet, endurance, and proper training. A proper diet will ensure that the person doing bodybuilding will increase her muscle mass while keeping a general good health. The overall diet of a bodybuilder should be balanced and avoid fast food.

When undergoing a bodybuilding program, a person should eat generously and frequently quality food rich in protein. It is common for a serious bodybuilder to eat 5 to 7 meals or snacks per day. This amount of food provides their bodies with the proper nutrients and energy to perform during the day. The food intake should be taken every 2 or 3 hours. Professional bodybuilders have understood this fact and respect it to insure they feel good. Often people undergoing serious bodybuilding will ask for a professional trainer’s assistance. It then gets easier to balance everything required to have a healthy bodybuilding program. Eating frequently quality meals rich in protein will insure the bodybuilder a healthy transformation. It will also help keep their blood sugar levels at a normal level.

Bodybuilding involves regular and serious training as much as a specific diet. While involved in bodybuilding, a person will see her overall body fat decrease and being replaced by lean muscle. Effective bodybuilding will be achieved by a balanced combination of healthy eating, regular training and proper rest. . Bodybuilders participating in competitions have to be free of drug and illegal substance abuse. Rules and regulations and drug testing has been tightened recently as a result of past abuses. In many competitions, each bodybuilder must have 2 letters of reference stating they have not used any type of illicit drugs during the past 5 years. A bodybuilder caught testing positive for drug enhancement can face a two year ban from all competitions.

Successful bodybuilders are passionate about the sport. They eat, breath and sleep bodybuilding. They are committed to improving their general health and increase their muscular mass. Those who are the most successful at it don’t see it as work. They enjoy the workouts and the diets. They look forward to getting up and spending that time in the gym. Successful bodybuilders enjoy working out and challenging themselves physically and mentally. They often look for new ways to enhance their performance.

Any teenager interested in bodybuilding should consult a qualified physician before undertaking a program. They need the proper training and diet rich in protein and in accordance to their growing needs. Since their bodies are still growing it is important not to lift too heavy in order to avoid injuries. A person can seriously hurt herself by lifting weights that are too heavy or pushing herself too much. Often, the interest for bodybuilding in teenagers starts in school or a t home. When done properly, bodybuilding can prove to be a healthy habit and greatly increase the teenager’s self-confidence.

Your life is more than days and years. It is what you do with your time and how closely your choices match your values. It is how you maximize the possibilities that cross your path.

Life is full of surprises. Sometimes it can be confusing, messy, and discouraging. What seems to be a rock in your path may end up being a stepping stone to something important. You may look for shortcuts to tomorrow and not find any. Even so, it is still possible to find your way to a beautiful life.

"Beautiful" can mean different things to different people. Webster's dictionary defines it as "having beauty; very pleasing and satisfying to the senses, eye, ear, and mind." When it comes to applying "beautiful" to your life, begin by assuming that your basic needs for food, water, shelter, and physical and financial security are met.

Next, visualize what your beautiful life looks like. To do this, you need to know where you are going as well as where you have been. Make the picture of your beautiful life in color; it makes it more enticing. Make it large to make it more compelling.

Then, focus on your emotional and mental well-being. Get in touch with your purpose for being here. Your purpose grounds you and keeps you moving forward. If you feel lost, people who love you will find you.

In addition, to make a beautiful life which you deserve:

1. Love yourself. This means enjoying your own company and making peace with who you are at this moment in time.
2. Make time for yourself so that you can listen with your heart for your purpose in life.
3. Think positively and be happy. Remember, mistakes are opportunities to learn.
4. Put effort into things important to you; try. Be willing to stretch yourself and move outside your comfort zone once in a while.
5. Learn to be accepting and flexible when you cannot alter or avoid a situation to decrease your stress level. There is a saying, "When you don't have what you want, try wanting what you have."

If you want a challenge and to stretch yourself, add two more ideas to this list that you know would make your life beautiful. This will make the list more uniquely yours. Then, choose one of these ideas. Begin to focus on it until you feel it is a part of who you really are. Continuing to take one idea at a time from your list, you can move forward whenever you feel you are ready.

Having a beautiful life is not about having a perfect life or all the material things you want in your life. It is much deeper than that. It has to do with knowing what is important to you and being able to take action in a positive way. You have control over the choices you make. Your feelings about yourself and your life depend on your choices. Choose wisely.

What is hip abduction exercise?

In basic terms hip abduction means to take the leg away from the midline of the body, kick your leg straight out to the side, or to work the outer thigh. So, when you are doing hip abduction exercise it involves some form of moving the leg away from the body, usually with added resistance for strength.

The hip is a ball and socket joint, which means that you can move the leg in four directions; abduction (away from body), adduction (toward midline of body), flexion (bringing the leg up towards the torso), and extension (drawing the leg straight back behind the body).

Why is hip abduction exercise good for the hip joint and thighs?

Doing hip abduction exercise helps to strengthen and stretch the muscles that surround and protect the hip joint. As an added bonus, with the stretching and strengthening actions it pulls the muscles into longer and leaner lines.

These muscles include: gluteus medius and minimus, the piriformis (in the buttocks), the ilipsoas (in the groin), the tensor fasciae latae (upper lateral thigh), and the sartorius (runs from outside of lateral thigh into the medial side just below the kneecap).

Strengthening and stretching these muscles will help to stabilize the hip as well as to keep it flexible and working efficiently so we can move with ease. Most specifically, walk with ease and without pain.

What types of hip abduction exercise should I be doing?

There are many different ways to do hip abduction exercise. You can do it standing, lying on your side, or lying on your back. You can work most all of these hip abduction exercises using the resistance of water in a pool.

Some of my favorites are Pilates based exercises done on a mat or utilizing Pilates equipment if you have it available.

Side kicks:

All exercises done lying on your side with your shoulders and hips stacked on top of each other and legs angled slightly forward at the waist.

· Small Circles – With the top leg slightly forward of the bottom and at hip level circle the whole leg 6-8 times each direction. Keep the leg long and reaching through your heel. Think about reaching out of the hip to make it longer.

· Forward and Back Kicks – With the torso and bottom leg staying stationary as an anchor swing the top leg forward and back at hip level keeping the leg long and straight. Flex the foot as you swing to the front and point to the back. Keep the shoulders aligned as you swing the leg straight behind you.

· Open the Clam – Lying on your side with both knees bent out at a 90 degree angle, place your hand on the top hip and keep it aligned over the bottom hip. Squeeze your heels together and then draw your top knee away from the bottom knee. If you are aligned properly it should not open very far as with trying to open a very tight clam shell.

Leg Circles:

· Lying on your back with one leg extended along the mat anchored to the floor, the other leg extended up just under a 90 degree angle. Circle the extended leg 8 times each direction feeling the thigh bone heavy set in the hip socket.

Make the circles as large as you can control keeping your torso and leg on the floor very still. Shoulders and butt cheeks stay anchored into the floor as you circle.

Standing Hip Abduction Exercise:

· Standing with or without a weight around your ankles, kick one leg out to the side until you feel the outer thigh or hip stop you from going any farther without having to bend sideways. Make sure you stand with the spine extended as you kick to each side 10 times.

How do you lose 20 pounds quick? Good question. It all depends on where you start. It depends on where you’re coming from and what kind of sacrifices you’re willing to make.

You can lose 7 to 10 pounds in a week, very easily, if you just clean up your eating. I mean really clean it up! We’re talking about drinking clean fluids…that means water. No saturated fats. No processed sugars. Lots of veggies…oh, and a tad bit of exercise. Say walking for 20 minutes a day after your last meal.

That’s a simple, good start. Easy stuff, too.

To lose 20 pounds quick you will need to hold steady on the above plan just a little longer. The first 10 pounds will disappear in about a week or ten days. Much of that will be water. When that’s done, you move a step further.

Next phase: exact same stuff. We’re not talking about killing yourself, here, especially if you haven’t been active for some time. An injury? That would be foolish. What good will the weight loss do if you’ve hurt yourself in the process? I’m guessing it might be depressing.

For your purpose: to lose 20 pounds quick, you don’t even need to join a gym, or lift a single weight. It’s called cleaning up your habits, if only for an abbreviated period of time. To lose weight, a small altering of your mindset is really the only essential. Begin and just stay the course, which is not always easy.

You must follow through. Action is a verb. It is continuous. Small daily adjustments, like the few outlined above are all that’s necessary. We’re talking about how to lose 20 pounds quick, not 100 pounds. You are always moving. The world spins and we move along with it.

We change our circumstances over time, mostly without notice. To effectively lose 20 pounds quick, you need to begin to take notice, to become more self –aware. It starts with the foods you eat, the fluids you drink, and the small steps you decide to engage in.

But it won’t take long. You can truly lose 20 pounds quick if you’re willing to take the very first, magical step. Simply begin.

A raw plant base diet is one way to experience natural weight loss as well as improved health, increased energy and even more health benefits.

Many believe that a raw vegan diet is the natural diet for humans. It seems like people on raw food diets can eat almost as much as they want and still maintain a healthy weight.

The theory is that before the caveman discovered how to harness fire, they had to eat all of their food raw. Once they begin using fire they slowly incorporated cooked foods into their diet.

This appears to make sense. Raw foods contain all the natural enzymes that assist you to completely digest your food without putting excessive strain on your body. Cooked foods have most if not all of the enzymes destroyed. You have to try your best to cut back on processed food. Stay with the healthier fresh fruits and vegetables.

We are all aware of the hormones, preservatives and other unhealthy additives that are in our foods today. This is a significant reason to try to eat organic foods as well.

People on raw food diets seem to be healthier, happier and hardly catch a cold. You do have to make sure you have enough vit-b12 though. Have this checked and take a supplement if necessary.

One healthy food that may be particularly good in helping with weight loss is parsnips. They are high in fiber which makes you feel fuller. Parsnips can lower cholesterol and keep your blood sugar even.

If you definitely want to lose weight and keep it off, then you need to follow a healthy lifestyle. You must get enough exercise and eat healthier. Instead of taking the elevator, take the stairs. Only on those Geico comercials will you see a caveman taking an escalator instead of hoofing it.

Make sure you include healthy oils and fats that contains omega 3. Stay away from the unhealthy ones. Avocados also contain healthy oils.

Try your best to eat more fresh fruits and vegetables. Slowly start to cut out the cooked foods and meats. Continue on this path and you will start to feel great and wonder why you haven't started this long ago.

After the cavemen discovered fire they had to chase their dinner. They even had to run from their so-called dinners at times"dinner" would chase them. Before they ate meat they had to thoroughly search for other food. I suppose they exercised a bit more than we do today.

Walking, running, swimming and jogging are some of the ways to exercise more. Maybe those cavemen aren't receiving all the credit they deserve after all.