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3 Lifestyle Triggers that Relieve Depression and Anxiety

3 Lifestyle Triggers that Relieve Depression and Anxiety

Depression and anxiety are a big problem for a lot of people. It feels like this problem becomes a part of who you are.

It doesn’t have to be that way.

I have seen people transform from being crippled by depression and anxiety, to a point where they get that feeling of serenity back in their lives. The dark cloud of depression begins to fade and the heavy weight of anxiety gets lighter. They used the 3 ‘lifestyle triggers’ to achieve this state.

The beauty of these particular lifestyle triggers is their simplicity. No side effects. Not emotionally draining. This makes it so easy to stay committed and consistent towards them.

So you probably have one big question right now…

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What Is A ‘Lifestyle Trigger’?…

First, you need to understand what is actually going on with your body when you’re feeling depressed and anxious. Once you can understand the physical problem, you just need to know how to reverse it.

First, some science…

I want you to imagine you have 2 buckets in your body (ok, maybe not too science-y). One bucket is for stress hormones (cortisol and adrenaline), the other is for feel-good neurotransmitters (these are messengers in the brain responsible for mood). Normally, there is a good balance between these two buckets and they complement each other, helping the body create a state of serenity. I call this balance your ‘Hormone Harmony’, remember this, it’s important for later.

When you’re depressed and anxious, the stress hormone bucket fills to level where it is unmanageable to the body. The feel-good neurotransmitter bucket empties to a level where they don’t work or receive correctly anymore. These imbalances your hormone harmony, therefore ending the serenity and creating all the nasty symptoms of depression and anxiety.

That’s why sometimes you might feel like you have no rational reason for feeling depressed or anxious, but you still feel like crap. You can’t just ‘Snap out of it’. You can’t just click your figures and fix a broken hormone harmony. So don’t be hard on yourself about it.

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You need to reverse the damage done to your hormone harmony, therefore reducing your symptoms. The answer to this is something I call ‘Lifestyle Triggers’. This is a principle I have developed, working as the fitness coordinator at one of the UK’s leading mental health hospitals. The great thing is, they help improve general mental health (memory, energy, mood) as well as reducing symptoms of depression and anxiety.

Basically, these are slight unique changes and factors in your lifestyle, you could look at them as small steps that reverse the damage to your hormone harmony. This is why they can give you quicker relief from symptoms of depression and anxiety compared with traditional psychotherapy. This is because they are fixing the physical root cause of the symptoms… your hormone harmony. I’m not for one moment suggesting you shouldn’t undergo psychotherapy, just pointing out that you’ll need an approach from both angles.

So, the 3 lifestyle triggers I’m going to share with you…

1. Create A Positive ‘Exercise-Stress Axis’

The exercise-stress axis is a principle I created and work by, which allows me to use exercise to relieve depression and anxiety. Let me explain… All exercise is a stress on the body. Your body can either adapt to this stress, thereby lowering your stress hormones at rest, or it can overload the body and actually increase stress hormones at rest. I call this balance your exercise-stress axis. The idea is to create a positive one so that over time your stress hormones reduce right down and improve your hormone harmony.

With me so far? Good, let’s keep going…

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The key is to not use traditional exercise, instead use something I call ‘flexible exercise’. This is different from  traditional exercise as it’s far shorter, 10/20/30 minutes long. These short timely bursts of exercise give the body a chance to adapt to the stress of exercise, therefore emptying the body of stress hormones giving you an improved hormone harmony and relieving symptoms.

2. Avoid ‘Negative Trigger Foods’

The food we eat is constantly affecting our hormones, neurotransmitters and nervous system. I call these 3 systems your power 3 as they can all rebalance your hormone harmony when they are functioning correctly. I call this constant dynamic between the food you eat and the power 3 the ‘Food-Mood Constant’. The idea is to create a positive food-mood constant, therefore relieving symptoms through a better functioning power 3. So a simple way to get started with this is one crucial ‘lifestyle trigger’… Avoid ‘Negative Trigger Foods’, these are all the foods that inhibit the power 3 and trigger a negative response to your hormone harmony. Some of these foods are well known…

Big portions of simple carbohydrates and sugar- will create peaks and lows in blood sugar. This forces the body to increase stress hormones (adrenalin and cortisol) to try and rebalance it.

Over processed foods- will put pressure on the power 3 and stop them functioning properly. Unfortunately, there’s a lot of these negative trigger foods, some are hidden by clever marketing.

3. Have A Daily ‘Motivational Prompt’

The final lifestyle trigger brings it all together and just helps to ensure consistency and compliance to the first two. Simply create a ‘motivational prompt’ and write it down each day. This is something that instantly triggers motivation for the person that day.

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This is usually a desired outcome of the first two lifestyle triggers like; improve my energy, feel less tired and fatigued, feel less stressed, reduce my anxiety. When motivation is feeling low and you feel like you might not bother doing your 10 minutes flexible exercise workout or you are going to binge on some negative trigger foods, look at the prompt and remind yourself why you are using the lifestyle triggers.

The Beauty Of Lifestyle Triggers…

The beauty of lifestyle triggers is that you are in control of them. Unlike therapy or medication where you may feel dependent on a therapist or pill, you get a real sense self-control which is really empowering and very important to someone depressed or anxious.

This means you are in control of the depression or anxiety, not the other way around. As I have already said, I’m not suggesting you shouldn’t do therapy or take medication, but you should be using things like lifestyle triggers along with them.

Remember, if you are experiencing symptoms of depression or anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat depression and anxiety together.

More by this author

Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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