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Scientists Suggest That Improper Diet Can Cause Depression

Scientists Suggest That Improper Diet Can Cause Depression

Depression may occur due to an improper and unhealthy diet in many people, according to latest research. In recent years, scientist conducted a variety of studies on the potential relationship between depression and improper diets. They found that nutrition has an increased effect on the human body, as well as emotional states related to depression.

Naturally Combatting the Cause of Depression

According to recent studies, diets high in fats and sugars may be a factor that causes depression in many people. These types of diets contribute to emotional and biological changes in our minds and bodies.

When we eat poorly, our bodies become deprived of essential nutrients. The human body recognizes, reacts, and regards nutrient deficiencies as a potential disease. In turn, the body releases proteins known as cytokines to try to protect the body and fight off the perceived intruder.

This natural and vital protection process is similar to how the body’s immune system works when trying to heal a physical wound that may cause inflammation. The brain receives signals when inflammation is detected.

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Chronic and extended health problems can easily turn into depression because of the negative thoughts people get when triggered by an illness. Physicians refer to this as sickness behavior, which is surprisingly similar to depression, where people are unwilling to be productive, eat well, or get out of bed.

For example, The Washington Post covered a story that included Jodi Corbett, a 47-year-old battling depression for more than twenty years. Jodi initiated an experimental diet that she believes took her off antidepressants. Jodi said she stopped eating food products containing gluten. Gluten is a protein composite found in rye, barley, wheat, and related grains. It took only one month for Jodi to rid herself of her lifelong depression and lose several pounds.

“It was like a veil lifted and I could see life more clearly. It changed everything.”

She added more about her success.

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“This was such a simple solution. I could have saved myself a lot of money and a lot of misery if someone had asked about my diet 15 years ago. My life could have been different.”

Jodi Corbett’s example is just the tip of the iceberg many researchers are exploring when it comes to food’s impact on the mind. For years, scientists focused on the mind being the essential cause of depression; however, new research has uncovered the possibility that a healthy diet can play an instrumental part in relieving depression in most people.

Diets That Make a Difference

Big Think reported the findings of a study comparing a western diet that contains more sugars and fat, to the Mediterranean diet predominantly comprised of vegetables, oils, and nuts.

“Those who lived almost exclusively on the traditional Mediterranean diet were about half as likely to develop depression over the period as those eating more unhealthy food; even when you control for things like education and economic status.”

Michael Berk is a professor of psychiatry at the Deakin University School of Medicine in Australia. He offered an explanation to The Washington Post on how diets affect our mental health.

“Traditional diets, the kinds of foods your grandmother would have recognized, have been associated with a lower risk of mental health issues. There’s lots of hype about the Mediterranean diet [fruits, vegetables, whole grains, olive oil, nuts, fish] but the traditional Norwegian diet [fish, shellfish, game, root vegetables, dairy products, whole-wheat bread] and the traditional Japanese diet [fish, tofu, rice] appear to be just as protective.”

University of California in Los Angeles, clinical psychologist George Slavich has studied depression for years. When discussing causes of depression, Dr. Slavich sees the body having more precedence over the mind.

He says, “I don’t even talk about it as a psychiatric condition anymore. It does involve psychology, but it also involves equal parts of biology and physical health.”

Today, treating depression with healthier diets is becoming more common. For instance, the U.S. Department of Defense initiated a trial program that delivers nutrient rich foods to soldiers diagnosed with post-traumatic stress disorder or PTSD, claiming eating a healthy diet has proven to be as effective as preventative mental health counseling in preventing depression.

Not everyone is completely onboard in citing the body over the mind when it comes to depression. As with most healthcare professional, Dr. Berk supports an integrative approach to treating mental illness, including added traditional treatments, exercise, as well as experimenting with diet modifications. With respect to depression, Dr. Berk offers more.

“For a mood disorder like depression, there are hundreds if not thousands of risk pathways that all contribute to the disorder. Targeting one factor doesn’t target all the factors that cause someone to develop depression. That’s why you need to develop an integrated package of care as the norm.”

Most people agree that healthy and nutritional diets should be included in an eclectic and holistic approach to treating depression.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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