Depression can be a debilitating mental health condition, and for some, it can be life-threatening. It knows no boundaries and can strike at any time. Statistics suggest that one in four people in the UK will experience a mental health problem each year. Being aware of the characteristics and how you can try to prevent it affecting your life, or the life of a friend or loved one can make all the difference. Read on to find out more about how you can manage this mental health problem, or help a friend or loved one through. Characteristics of Depression There are various symptoms of depression, and they include: Anxiety Loss of interest Lasting unhappiness Lack of motivation and enjoyment Hopelessness Lack of appetite Aches and pains Bad sleep Tiredness If you think you recognise some of these symptoms in yourself, there are a range of treatments available. What’s important for recovery is to find the right one for your needs. Here are three of the most popular. Lifestyle Changes Changing certain aspects of your life can be a powerful tool in treating depression. For many, it’s all that required. Others find that making lifestyle changes can help fight depression and when combined with other treatments, prevent it from coming back. Regular exercise is one way of treating depression and in many cases can be as effective as medication. It works because it boosts endorphins, serotonin, and other feel-good chemicals, triggers the growth of new brain cells and connections. 30 to 60 minutes of activity daily is recommended and should yield the best results. Eating a healthy balanced diet is important for both your mental and physical health. Aim for small, well-balanced meals throughout the day as this helps keep your energy levels up and reduce mood swings. Make sure you get enough sleep each and every night. Between seven and nine hours should be more than enough for most people. Being able to effectively manage stress is also going to reduce the chance of depression. Psychotherapy There are different types of therapy available, but the three most common are cognitive behavioural therapy, psychodynamic therapy, and interpersonal therapy. It could be that a combination of different therapies works best for you. It’s possible to receive therapy in a number of different ways, for example, residential therapy at a centre such as 310recovery.com. Therapy helps in a number of ways. It teaches you how to combat negative thinking, change your behaviour in order to combat depression, helps you work through the cause of your depression and what you can do to stay healthy. Medication One of the most advertised treatments for depression is medication. However, that doesn’t mean it works. It can relieve some of the symptoms but does nothing to cure the underlying cause. They often come with side effects and withdrawal can be a problem. If you think you might be depressed, it’s important you get professionally diagnosed before you look at any kind of treatment. Medication is not the only way for it to be treated. As well as the options above, there are also alternative and complementary treatments. A mental health professional who specialises in depression ca

Beating the Christmas bloat with BioCare Clinical Nutrition

Christmas time….the best time of the year! Family, friends, presents and eating…a lot! It is definitely the time of year that we all get a little indulgent, and who can blame us, there are just so many tasty treats around, the famous Christmas roast, the finger buffets and the endless Christmas parties where far too much alcohol (in my case cocktails!) is consumed!!

Whilst I try to stay in control of what I am eating all year around, come Christmas time I tend to go a little bit crazy but then definitely struggle afterwards. I feel bloated, sluggish and really uncomfortable (not to mention my skin breakout that I suffer with). Luckily BioCare Clinical Nutrition have put together top tips on how to keep your digestive system in good shape, without avoiding your Christmas favourites – sounds perfect hey!

Here are their three top tips for helping your digestive system during the festive season:

1. Try not to over indulge this Christmas, introducing some self-control and balance in your diet. For example, if you know you have a family dinner in the evening, arm yourself with a breakfast high in good quality protein, healthy fats and loaded with antioxidants. A healthy ‘fry up’ is an easy and hearty breakfast choice, including poached eggs, wilted spinach, grilled tomatoes, homemade baked beans and sliced avocado. This is a wonderful way to replenish your body. Remember to save your main indulgence for the big day, Christmas Day itself, and enjoy every single mouthful.

2. Instead of waiting until the New Year, try to gently detox your body throughout the Christmas period. This can reduce your chances of weight gain and feeling generally fatigued and run down. Green vegetables and fruits really are your friend as they are packed full of nutrients and support the detoxification process of rich food and alcohol from your body. Smoothies including kale, spinach, broccoli, and apples can be a
great way to ensure your body is getting the nutrients it needs. As it is winter time, you can also put green vegetables into a soup for lunch or dinner, adding in herbs such as coriander, which is highly detoxifying and full of plant chemicals.

3. Although it is tempting to curl up on the sofa after eating Christmas dinner, a good way to get your digestion moving is to put on your hat and scarf and go for a walk. Gentle exercise can stimulate the digestion and support healthy passage of stools.

Number 3 is definitely my favourite as a little fresh air is always needed especially to burn of some energy for my little ones! We always feel better after getting outdoors.

They have also put together some tips for giving your digestive system the best start to 2019 – so if you don’t quite feel up to the Christmas tips above, maybe those below for a healthy January will be more suitable (and much needed if you are anything like me!)

1. Stress can deplete us of essential nutrients and have a large impact on our digestive system, so it would be important to focus on taking time every day to relax as the stressful winter comes to a close. Things like mindfulness practices such as meditation, yoga, knitting etc., good sleep hygiene and spending quality time with family and friends in the outdoors can really help boost your mood and regain

2. Taking a good quality probiotic supplement may help regulate digestion and get you back on track. It’s an effective way to keep your gut bacteria levels topped up. I suggest BioCare’s Everyday BioAcidophilus.

3. After over eating through the Christmas period, it’s important to get our eating habits back on track. Portion control and resisting the urge to eat and snack to excess are easy ways to support the pancreas as well as leaving a gap between your evening meal and bedtime. This can disrupt sleeping patterns and the gut’s ability to repair at night.

So there you have it, a few simple ways to have a bloat free Christmas and a nice healthy start to the new year. I would love to hear how you get on…

This is a collaboration post

 

 

 

 

 

25 thoughts on “Beating the Christmas bloat with BioCare Clinical Nutrition

  1. I’ve already been over indulging and have started to feel bloated. The Christmas temptation is too much! Great tips to help me get back on track!

  2. I might have to try this next year! I have a completely different reason for being bloated this year – 9 months of pregnancy, haha!!

  3. This sounds like a great product and perfect for the holidays ( I think we all like to indulge a bit). Thanks for sharing so much great information:)

  4. It is so important to not overeat over the holidays. People forget that with the holidays calories are still important.

  5. I have to admit I’ve already been cheating already and it’s not even Christmas yet! It’s tough during this time of year to keep on track. Great post and info. Thanks for sharing!

  6. I hadn’t a sick kid at thanksgiving so I missed all the food… that part was a good thing about her being sick but Christmas is almost here and we are already indulging in Christmas cookies and candy far more than we should! Thanks for the tips. I need to put them into action!

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