Moving Past Depression – The Science Behind Exercise

Moving Past Depression – The Science Behind Exercise

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We live in a world where depression affects millions. Many suffer in silence, while others go to their doctors where they are given medication. But there may be a better way. A groundbreaking study has recently revealed that a powerful solution may be as close as your exercise shoes. Lace up those shoes and discover an effective way for moving past depression.

A study published in the British Medical Journal has shed light on the notable effects of exercise in treating depression. The researchers analyzed data from over 14,000 people with major depressive disorder across 218 trials. They found that engaging in movement like walking or jogging two to three times a week showed the best outcomes.

Their symptoms improved by an amazing 63%! In comparison, antidepressant medications alone produced only a 26% improvement along with concerning side effects.

Dr Michael Noetel, the lead author of the study, emphasized the significance of this study, “Exercise may therefore be considered a viable alternative to drug treatment. We also found evidence that exercise increases the effectiveness of SSRIs, so offering exercise may act as an adjuvant for those already taking drugs.” This research has the potential to revolutionize the way depression treatment is approached.

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Smells That Hinder Your Health

Smells That Hinder Your Health

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What smells do you encounter regularly during the day? The smells of foods you eat? Or smells from your clothes when they are fresh from the laundry? Or perhaps from your shampoo, soap, and other hygiene products? I would imagine that it hasn’t occurred to you that there may be smells that hinder your health.

It’s a sad fact that many of the smells we encounter each day are from chemicals that are toxic to your body. One of the more prominent chemicals is phthalates (pronounced fthal-eyt) which are endocrine disrupting chemicals. That’s a fancy term for chemicals that mess with your hormones.

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6 Underrated Sleep Hacks For Better Rest

6 Underrated Sleep Hacks For Better Rest

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Do you find yourself frequently tossing and turning, struggling to get the restful sleep you crave? It might feel like you’ve tried everything—cutting back on caffeine, creating a bedtime routine, limiting screen time. But some lesser-known approaches may make all the difference. Here are 6 underrated sleep hacks for better rest.

Give some of these more unconventional strategies a try:

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Don't fear flu season. Build up your inner army

Build Up Your Inner Army

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We are now fully into fall and winter isn’t far away. This is the time of year that many people delight in cooler temperatures and beautiful foliage colors, while others fear “flu season.” If you find yourself catching whatever bug seems to be visiting your community, you may be in the latter category. No need to fear. My purpose today is to empower you to build up your inner army to fight on your behalf.

Many of us pay little attention to our bodies until we are hungry. We take for granted the amazing, unseen internal work that is happening every moment. Did you realize that your heart is pumping around 2,000 gallons of blood through its chambers each day? Not only that, but your kidneys filter about 40 gallons of blood to produce 1-2 quarts of urine. And there are trillions of good bacteria – called the microbiome – on your skin and inside your body working tirelessly to protect you.

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A Health Coach’s Guide To Smart Snacking

A Health Coach’s Guide To Smart Snacking

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Snacking often gets a bad rap, but when done right, it can be a powerful tool to keep your energy levels steady, curb cravings, and even support your overall health goals. The key is to choose foods that nourish your body rather than satisfy a momentary craving. To help you do that, here is a guide to smart snacking.

Contrary to what you may think, snacking isn’t just about filling the gap between meals. It’s about providing your body with the nutrients it needs to maintain energy, support cognitive function, and keep your metabolism running smoothly. When you snack wisely, you can avoid the blood sugar spikes and crashes that lead to fatigue, irritability, and overeating later in the day.

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Can Your Cholesterol Be Too Low?

Can Your Cholesterol Be Too Low?

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When you hear the word “cholesterol” what are your first thoughts? Perhaps you think, ‘my doctor says mine is high.’ Or ‘I’m taking medication to control my cholesterol.’ Or you may be thinking that you’ve only heard about high cholesterol, and didn’t realize it could be low.

For years we have heard doctors and the media proclaim that we need to keep our cholesterol levels down to protect our cardiovascular system. Yes, cholesterol plays a part in atherosclerosis, but it’s not really the bad guy. Our bodies actually use cholesterol to patch areas in our arteries that have been damaged by high glucose levels.

When your blood test shows that your total cholesterol is creeping up, your doctor will suggest a medication to bring it down. However, I have worked with several clients for whom the medication is so effective that it has brought their cholesterol too far down.

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A Week Of Mindful Eating

A Week Of Mindful Eating

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Most of us pay little attention to our meals, especially breakfast and lunch. I have to be intentional – mindful – when I eat to ensure I am actually chewing. You, too? Consider exploring a week of mindful eating.

Mindful eating is a powerful practice that encourages us to be fully present while eating and drinking. This intentional approach can lead to improved digestion, reduced overeating, and heightened enjoyment during meals.

Embracing mindful eating offers a multitude of benefits that extend beyond just the act of nourishing your body. It enhances digestion by encouraging you to eat slowly and chew thoroughly. This allows your body to process food more efficiently and absorb nutrients effectively.

It adds a layer of enjoyment to your meals, as savoring each bite allows you to fully appreciate your food’s flavors, textures, and aromas. Mindfulness transforms mundane meals into delightful experiences.

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Oxytocin’s Role in Navigating Perimenopause and Beyond

Oxytocin’s Role In Navigating Perimenopause And Beyond

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As women enter perimenopause and menopause, the changes in their bodies can be both physically and emotionally challenging. Hormones like estrogen and progesterone receive a lot of attention in this season. Yet, there is another crucial hormone that plays a significant role in navigating perimenopause and beyond.

Known by many as the “love hormone,” oxytocin is not just about bonding and affection—it also has profound effects on stress management, mood regulation, and overall well-being.

My goal is to bring you information on how oxytocin impacts women during perimenopause and menopause, and how to boost it. I believe that understanding this hormone can lead to a more balanced and fulfilling experience during these transitional years.

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Approach This School Year Healthfully

Approach This School Year Healthfully

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There’s more to preparing for back to school than buying new clothes or uniforms and school supplies. What many don’t think about is how to prepare their children for the new schedule and the energy demands for a day of learning. I have some thoughts to share on how to approach this school year healthfully.

There can be mixed feelings about returning to school, though it brings benefits. Children enjoy seeing friends they didn’t see during the summer, and there is the anticipation of learning new things.

Children can also thrive in a more structured schedule. There are some important steps to take in adjusting to the new schedule.

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Time To Bone Up On Bone Health

Time To Bone Up On Bone Health

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As midlife approaches, many women become concerned about their bone health. Rightly so, as our bones are a vital part of our bodies and a broken hip can lead to other complications. Let’s take a look at our amazing bones – there’s more going on in there than you realize. It’s time to bone up on bone health.

I had always thought of bone as being solid and strong, yet it is actually flexible and strong. Bone is a composite of minerals dispersed in a protein matrix of mostly collagen. That matrix gives bones some flexibility, similar to the pine trees that I see in south Louisiana. They are able to sway in the wind without breaking.

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