IN YOUR DAILY DOSE: today is research that demonstrates the overarching effect  that depression may have on your past, present and future.

 MAKING CHANGES: Affecting depression takes more than one simple step. We’ll give  you several ways to reduce your stress and affect how you cope with your life  situations.

 FACT OR FICTION: Your dog doesn’t handle heat the way that you and I do. They  pant, but they actually also sweat - just not where you think!

In The News

Researchers from the University of Portsmouth found people who suffer from depression not only have difficulty having hope about their present and future, but also remember past events with a negative attitude as well.

SOURCE: https://www.sciencedaily.com/releases/2017/08/170816084915.htm

Daily Health Tip

Your outlook affects everything  - from your relationships, work and financial success. Taking care of your mood and emotional health is just as important as taking care of your physical health.

Making Changes

Staying physically healthy and incorporating stress reduction techniques may help to reduce your stress level and your blood pressure.

1. Get 8 hours of sleep a night. When exhausted, your brain does not function as well. You will have more problems with focus and with the ability to think through problems. In fact, when tired, your brain functions as if you have been drinking alcohol with reduced reaction time and processing speed.

2. Get 20 to 30 minutes of sunshine each day. Sun is a great way for your body to manufacture vitamin D, but it also affects your brain and your mood. If you can’t get outside, use a light bulb in the house designed for people with seasonal affective disorder. All of us benefit by being in the sun!

3. Exercise every day. Whether you are walking after lunch and dinner or working out for an hour at the gym, get some exercise. Your digestive system works better, your arteries will be healthier and your mood better too.

4. Drink enough water to stay hydrated. Your urine should be light straw color. If it’s darker then you aren’t drinking enough and if it’s lighter you are drinking too much.

5. Find what works best for your stress reduction. Some people practice yoga, others just exercise and others find that prayer helps to relieve their stress of everyday living. However you choose to manage stress, it’s important that YOU manage stress and not that the stress in your life manages you.

There are several different stress reducing activities you may have tried but the following three are our favorites as they are supported by research and they work, whether you believe they will or not. In other words, there is no placebo effect with these strategies - when you practice them consistently and correctly you WILL enjoy the benefits. And one of the nicest benefits is stress reduction.

Don’t just read these - actually DO THEM.

1. Exercise - you may not want to hit the gym and sweat to the oldies, but you can go for a 30 minute walk after dinner each night. The combination of being outdoors in the sun and exercise has a calming effect on your nervous system. If being outside is out of the question, try an indoor bike, exercise ball, mini-trampoline or any other activity that raises your heart rate. You aren’t training for the Olympics, you’re just moving.

2. Emotional Freedom Techniques - this is a bit like acupressure, using specific areas of your body to interrupt energy pathways. This is NOT some new age nonsense, but is based on 1,000s of years of Traditional Chinese Medicine. It helps reduce stress and anxiety and can even help improve your motivation. It’s easy to learn, can be done at home or even in public and takes just minutes. You can learn more about it here: http://eft.mercola.com/

3. Yoga - that’s right - yoga. It can be a simple form that isn’t very physically taxing or you can try a Hot Yoga class done in a room heated to near 110 degrees Fahrenheit. Research demonstrates that yoga has a significant number of positive benefits to your health, well above reducing stress and anxiety.  Just 12 minutes a day may reduce your potential for osteoporosis, reduce stress, depression, anxiety and improve your cardiovascular health. Simple, easy and 12 minutes a day - do you have an extra 12 minutes each day to reduce your stress?

Daily Affirmation

I carefully look at a restaurant menu before I order.
I avoid letting the server influence my choices with unhealthy specials. Likewise, the choices of my family or friends fail to affect my decision. Regardless of the situation, I select the best options to fit my diet.

Fact or Fiction?

Your dog doesn’t handle heat the way that you and I do. They pant, but they actually also sweat - just not where you think!  

While humans sweat from almost every area of their body, dogs lose heat through panting. They do have one area of the body through which they lose perspiration, and that’s on the bottom of their paws. It’s important to keep the hair trimmed on their pads (for dogs who grow hair there) to reduce the amount of dirt they carry around and to improve their ability to lose heat when necessary.

Have a wonderful day!

Your Healthy Life America Team