“14 Tips to Beat Holiday Depression, According to Psychologists”

 

There are ways to make the most wonderful time of year a little better.

The holiday season isn't wonderful for everyone. For some, holiday depression makes this time of year debilitating, and difficult to experience. In this episode of Deep Dives, we speak with Gail Saltz, M.D. regarding holiday depression and seasonal depression, and her take on how to manage stress during this time of year. Here are six tips to help avoid potential triggers and keep holiday depression at bay.

 

WHAT IS DEPRESSION, AND DOES IT REALLY GET WORSE DURING THE HOLIDAYS? While holiday depression is not an official clinical diagnosis, the holiday season is full of potential depression triggers. "Depression that occurs around the holidays sometimes gets called holiday depression," Gail Saltz, MD, a psychologist and host of the Personology podcast, tells Health. "It is important to delineate whether this occurs every year in the winter, because if so, this may actually be seasonal affective disorder. But if not, it may be depression exacerbated by stressors related to the holidays."

 

MAKE PLANS AHEAD OF TIME: Spend some time figuring out how to take care of yourself during this time, John Sharp, MD, a psychiatrist at Beth Israel Deaconess Medical Center in Boston, tells Health. Come up with restorative routines, such as reading a book or napping, and write them on a calendar. In between shopping and baking, make sure these routines don't fall by the wayside. "Figure out what basics are going to help you get through the holidays and make them a priority," Dr. Sharp says.

 

AVOID FAMILY CONFLICT AS MUCH AS POSSIBLE: There are a couple ways to save your sanity at family gatherings, Jeffrey Greeson, PhD, assistant professor of psychiatry and behavioral sciences at Duke University School of Medicine in Durham, N.C., tells Health. If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way." Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.

 

FOCUS ON THE GOOD: Specifically, focus on the good people in your life. The holidays can be immensely stressful if you don't see eye-to-eye with your family members and yet end up spending large amounts of time with them (especially if you're all staying under one roof). If this scenario is stressful for you, it's extra important to think about the people and things that don't stress you out during this time. "That's where we should put our energy," Scott Bea, PsyD, a psychologist at Cleveland Clinic, tells Health. "Let things be less than ideal. Let them feel a little broken," Dr. Bea says. However, make it a point to intentionally focus on people in your life who "lift you up.”

 

DROP PERFECTIONISM: Debbie Thurman, a 57-year-old from Monroe, Va., suffered from depression for years, and the holidays made it worse. From decorating to finding the perfect gifts, she felt overwhelmed. At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate. "When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot.”

 

LEARN HOW TO GRIEVE: If you are mourning a loved one, it's a good time to talk about your feelings or reach out to support groups. "There's no one right way to feel," Deborah Jonsson, public relations manager at Avow Hospice, in Collier County, Florida, tells Health. It's not uncommon to feel angry at the person for leaving you alone or feeling guilty if you do enjoy yourself during the holidays. "All feelings are a sign that you're human and reflect where you are in your healing process," Jonsson says.

GET ENOUGH SLEEP: Holiday activities easily can interfere with your sleep schedule. But studies have shown there is a link between sleep loss and depression, so you need to be extra careful about cutting back on sleep to get everything done. Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention

 

LIMIT MEDIA CONSUMPTION: Let's be real—the holidays can make you feel lonely. Advertising campaigns showing happy couples and family units can really do a number on you if you're depressed. "If you're depressed, [what you're feeling] is in contrast to what appears to be going on everywhere else," explains Dr. Bea. Social media (and other types of media), can often emphasize feelings of loneliness, which is why you need to be mindful of how much of said media you're consuming. If you get sad when you log onto Facebook, pay attention to that feeling, and consider changing your media consumption habits. "You have to have a plan. Rather than merely being victimized, have a plan on how you're going to approach this. Limit the degree to which social media" has power over your feelings, says Dr. Bea.

 

DON’T BE AFRAID TO ASK FOR HELP: When Thurman's children were young, she and her husband lived far away from their extended family. When she needed support during "black bouts of depression," she leaned on close friends. She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says. "I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression.”

 

MAKE EXERCISE A PRIORITY: Exercise—one of the first activities to get lost in the holiday shuffle—should be placed high on your to-do list. "The more stress we are under, the less time we feel like we have, and the more irritated our mood, the more we need to continue exercising," Greeson says. "Get out and do something; it helps use those calories from rich, fatty, sugary holiday foods." Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes five days a week (or 60 minutes three times a week) can do the trick.

 

CONSIDER YOUR LIGHT EXPOSURE: If you are consistently tired, irritable, and down at this time of year, it may not be due to the holidays as much as to the lack of exposure to the sun, Dr. Sharp says. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day. If you think you may be suffering from SAD, talk to your doctor about treatment options.

 

MAKE NON-HOLIDAY PLANS: It can be good to intentionally turn your attention away from the holidays, says Dr. Bea. This can be especially useful for people who struggle with depression that's related to the holidays. "It's hard to avoid the awareness of the holidays," Dr. Bea admits. However, that doesn't mean you can't escape them for a little while by busying yourself with unrelated activities. If being social keeps you comfortable, consider making plans with friends that have nothing to do with the holidays. Dr. Bea recommends exploring any activity that pulls you outside yourself, which will disconnect you from your depression.

 

FOCUS ON WHAT REALLY MATTERS: The holidays shouldn't be all about the presents, but financial woes can make it easy to lose sight of that. Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire. "I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.

DON’T BINGE ON FOOD OR ALCOHOL: For some, overindulgence is as much of a holiday tradition as opening gifts. Carmen Harra, PhD, an author and psychologist in Hollywood, Florida, recommends more restraint. "Have one piece of pie, not three," Dr. Harra tells Health. "Apart from being unhealthy for your body, you will feel guilty afterward." Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.

 

CUT BACK ON COMMITMENTS: If you feel like you just can't get through one more holiday gathering, it's OK to sit them out. "One of the things about holiday stress we forget is that Thanksgiving and Christmas are both 24 hours and that's it," Pauline Wallin, PhD, an author and clinical psychologist in Camp Hill, Penn, tells Health. Wallin recommends figuring out what you need to get through those 24 hours, such as volunteering, going on vacation, or visiting a shelter or someone who is alone. Focusing on others can help alleviate depression.

 

BY Tammy Worth, Health Magazine, Updated November 10, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“27 Weight Loss 'Rules' That Are Actually Making You Gain Weight”

 

Breaking these weight loss rules can actually help tip the scale in your favor! When it comes to weight loss, there is no wrong or right way to do it. (That's exactly why weight loss is so confusing.) But despite the fact that each person's journey is different, there are still some universal "weight loss rules" that many of us try our best to follow — even if they aren't the right fit for us. So, you may actually have to bend these rules to lose weight. To show you how to cheat your way slim, we've compiled a handful of weight loss "rules" that are begging to be broken—and we provided more effective ways to lose the extra layer, instead.

 

ONLY DO INTENSE WORKOUTS: Sure, a hardcore HIIT workout or spin class may raise your heart rate and burn more calories more than yoga, but there's something to be said for a workout that's been scientifically proven to lower levels of the stress hormone, cortisol. Why is staying chill so important? The more cortisol that's surging through your system, the hungrier and heavier you'll become, according to a Psychoneuroendocrinology study. The bottom line: You need to be both active and stress-free to reach your body goals. So don't kick your high-intensity workouts to the curb but be sure to make time for a calming workout like yoga, at least once a week, too.

 

DON'T EAT DESSERT: If you think you have to give up cookies and ice cream to lose weight, you've got things all wrong! (Cue the cheers!) While axing sweets altogether is an old school mentality, vowing only to indulge in treats during a special situation is the new school of thought that lets you literally have and eat your cake, too. "Instead of eating cookies alone on the couch, take the time and effort to go to a coffee shop and enjoy one there with a cup of green tea," suggests registered dietitian nutritionist Dawn Jackson, RDN. "This lowers the odds you'll overeat and will help you think of sweets as a sometimes treat." 

AVOID GLUTEN: "It may be trendy, but going gluten-free rarely guarantees weight loss," says registered dietitian Isabel Smith, MS, RD. "Instead, work on cutting out processed foods like sugary cereal and crackers. A diet rich in vegetables and free of processed fare and can aid weight loss more effectively than simply trading in a gluten-filled food for gluten-free varieties. It's also far more nourishing." 

YOU HAVE TO DO ABS TO GET ABS: Doing sit-ups in hopes of getting great abs is a lot like studying for a test with the wrong set of notes. You may be working your butt off, but your efforts are misguided. Celebrity trainer Mark Langowski hasn't done a sit-up in over a decade and still has a crazy-defined six-pack. How is this possible? He realized a long time ago that the largest role in losing pounds seeing any abdominal definition was diet. Eat This! Tip: Although exercise may not be very effective in inducing weight loss, you'll need to hit the gym to maintain your slimmer figure. Aim for 60 minutes of moderate activity or 30 minutes of high-intensity activity daily.

 

EAT BREAKFAST RIGHT AFTER WAKING UP: For years, weight loss experts said the ideal time to eat breakfast was within an hour of waking. The thought was that the longer you put it off, the higher blood sugar levels would rise, increasing the likelihood you'd choose high-calorie, low-nutrient foods out of hunger. However, a new wave of research actually suggests pushing back breakfast to extend the natural period of fasting that occurs while we sleep. Why? When you push back your first meal of the day, it naturally reduces your "eating window"—the number of hours you spend each day noshing and nibbling. And according to a Cell Metabolism study, sticking to a smaller eating window may encourage weight loss—even if you eat more food throughout the day. For optimal results, make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. 

STAY AWAY FROM ALL SUGAR: If you're in the loop, you've heard that sugar is making a big impact on our health, as studies have linked our high consumption of the stuff to an increased risk of weight gain, obesity, diabetes, and heart disease. While we're all for staying away from the added stuff, sugary fruits are a different story. Sure, fruit sugar is processed the same way in your body, but fruit is also packed with cancer-fighting antioxidants, water to help fill you up, and fiber to slow the digestion of those sugars—preventing your blood sugar from spiking like nutritionally-deficient refined sugar does. In fact, countless studies have found that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases.

 

DON'T WEIGH YOURSELF OFTEN: Many doctors and nutritionists tell their clients to hop on the scale no more than once or twice a week. Check in more often and it will turn into a daily torture ritual; hop on any less and your weight may get away from you, they say. Sure, that seems reasonable enough, but 2015 Cornell University findings suggest that shying away from the scale may not be the best approach to weight loss. According to senior author David Levitsky, people who weigh themselves daily and track the results are more likely to lose weight and keep it off than those who check in less often. The method "forces you to be aware of the connection between your eating and your weight," Levitsky said in a press statement. "It used to be taught that you shouldn't weigh yourself daily, and this is just the reverse. We think the scale also acts as a priming mechanism, making you conscious of food and enabling you to make choices that are consistent with your weight." 

CUT BACK ON CARBS: Despite what you may have heard, you don't need to go low carb to see the number on the scale dip. Complex carbs, like legumes, apples, and quinoa, are not the enemy, it's the refined, or simple carbs, that you need to watch out for, says Smith. "Refined carbs digest quickly and spike blood sugar, boosting hunger, while fiber-rich complex carbs digest slowly and keep blood sugar levels steady, aiding weight loss," she explains. 

DON'T SNACK: Some diets have a strict no-snacking policy, which, to be frank, is downright crazy! "Noshing throughout the day is key to blood sugar management," says Smith. "When you don't snack, you get hungry and make diet decisions you otherwise wouldn't, which can hinder weight loss." When choosing a snack, Smith recommends looking for something rich in fiber, protein or a healthy fat. "These nutrients all help to slow digestion and keep us full. Nuts, vegetables with hummus, or a piece of fruit topped with nut butter are my go-to's." 

COUNT YOUR CALORIES: We live in an age when diet tracking is as easy as asking Siri how many calories are in a slice of bread and throwing the answer into an app. But despite the convenience factor, recording everything that goes inside your mouth isn't realistic for everyone—and that's okay. If that sounds like you, pay attention to your plate proportions instead. "I never recommend counting calories to any of my clients," says Smith. " Instead, I tell them to fill 50% of their plate at each meal with non-starchy vegetables like kale, broccoli and carrots. This ensures that they'll take in a fair amount of fiber, which promotes satiety and weight maintenance." Research backs Smith's claim: A Brigham Young University College study found that women who consume more fiber have a significantly lower risk of gaining weight than those who eat less of the nutrient, likely because they consumed fewer overall calories throughout the day. 

EAT EVERYTHING IN MODERATION: Almost everyone has heard the rule that it's okay to eat anything and everything so long as you do so in moderation. Chocolate? Sure—but just a bite! Chips? Those get the green light, too, so long as you stick to a small handful. But a 2015 PLOS ONE study of 6,814 people debunked the moderation myth, concluding that varied diets lead to weight gain and belly fat more often than not. "Though it can be scary to imagine completely cutting out the foods that you love, eating everything in moderation is actually near impossible—especially when it comes to foods with addictive properties, like sugar. You'll likely find yourself going back for more and more which can slow your weight loss results," explains registered dietitian Cassie Bjork, RD. "That's why it's actually more beneficial to completely cut out the foods that increase your cravings and keep you wanting more." For example, if you know that bacon is your #1 trigger food it's best to cut it out altogether rather than trying to stick to a small serving. 

DON'T EAT THE YOLK: To eat the yolk or not to eat the yolk? That's the age-old question! When it comes to eggs, the messages have been a bit scrambled. Lucky for you omelet lovers, the 2015 Dietary Guidelines Advisory Committee recently set the record straight when they dropped their longstanding recommendation to limit dietary cholesterol due to countless studies confirming that this variety has little effect on blood cholesterol levels—that means there's no reason to shun the yolk. In fact, the yellow contains a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down. 

ONLY SIP WATER: Now that you've cut out sugary sodas and juices, water is your #1 hydrator—and that's great! But if you think agua is the only weight loss-friendly beverage on the block you're quite mistaken. In fact, unsweetened coffee and tea both carry negligible calories and can accelerate weight loss thanks to their appetite-suppressing caffeine content. But of all the low-cal java shop picks you can sip, green tea definitely has the edge. The Asian beverage is packed with something called catechins, antioxidants that have been shown to spot reduce belly fat. So go ahead, enjoy that second cup. 

DISTANCE CARDIO IS MANDATORY: If you're trying to burn fat and lose pounds, logging hours on the treadmill isn't your best bet. That's because you need muscle, not miles to burn fat. In fact, logging too many hours on the bike or track can actually boost your appetite eat away at your lean muscle mass, which, over time, slows metabolism and makes it harder to lose weight. Yikes! So, what should you be doing instead? Opt for cardio with 20-30 minutes interval training just two or three times a week and focus on strength training the other two or three days a week, suggests Langowski. 

EAT A VARIED DIET: Eating different things each day may ensure you take in a wide breadth of nutrients, but it also may derail your flat belly efforts. "Choice is the enemy of weight loss. If you have too many options, you'll likely get overwhelmed and just default to easy, unhealthy stuff," says Carolyn Barnes, the health coach behind The Clean Momma Workout. "Instead, choose just a few healthy meals you find delicious and repeat them through the week. The next week pick new meals to repeat. This makes it easier to eat well because it simplifies planning, shopping, and cooking. Monotony is boring, but 'delicious' monotony is well, delicious!"  

AVOID ALCOHOL: Hey there, barfly, we've got some good news: You don't have to cut out alcohol altogether to lose weight! However, if you're going to booze, limit your intake to no more than three drinks per week and steer clear of caloric sips like Long Island iced teas and margaritas. Instead, stick to lighter options like old fashions and mojitos. Prefer to grab a brewski? Go for Michelob Ultra or a Yuengling Lager Light—they're two of the Best Beers for Weight Loss so they'll do the least damage to your waistline. Oh, and don't forget to steer clear of all those diet-derailing bar eats—that's one rule we're not budging on. 

FEAR FAT: In the 90's healthy foodies saw fat as their waistlines' primary enemy. The popular belief at the time was that eating fat would make you fat. But we've come a long way since the days when reduced fat cookies were considered a health food. In fact, today diet experts can't get enough of the stuff: "Fat, fat, and more fat—eat it!" advises Smith. "It's brilliant for brain and skin health, it's anti-inflammatory, and it boosts satiety and fuels weight loss. Things like nuts, nut butter, seeds, avocados, healthy oils and fatty fish are really satisfying, so you'll feel less hungry and take in fewer calories after you eat them. Make sure to include them in your daily diet." 

ONLY EAT SALAD: Think ordering a salad is always a healthy choice? Think again! Not only can some salads be entirely made up of carbs—with no staying power of satiating protein or healthy fats—assuming these bowls of lettuce are the epitome of good health isn't good either. Many restaurant salads are secretly diet bombs that can detonate your flat belly progress; Just take a look at our exclusive report, America's Worst Restaurant Salads. Some of these dishes can climb over 1,500 calories, 1,300 mg sodium, 80 grams of sugar, and nearly 100 grams of fat! When eating out, you might be better off sticking with a small burger and subbing your fries for a side salad. 

YOU HAVE TO EXERCISE—A LOT: You've probably heard the timeless diet advice—eat less and move more—but that doesn't mean you have to work out an excessive amount. Sure, studies show moderate intensity exercise is good for your health, but over 50 studies have contributed findings that exercise may not be the best way to lose weight. Besides the fact that exercise can undermine weight loss by making you hungrier, it can also create a false hope that you can continue to indulge as long as you've created a calorie deficit. Think of it this way: a 180-pound female who bikes at a moderate effort for 30 minutes only burns about 285 calories. All that work would be entirely undone by a single chocolate frosted donut from Dunkin Donuts. Plus, sometimes life gets in the way, and you don't have time to work out one day. So as long as you have a healthy, well-balanced diet to fall back on—rather than working out so you can continue to treat yourself—exercise doesn't have to be the only way to lose weight. 

MAKE SURE TO MEASURE: Portion control is one of the buzz words of weight loss, but that doesn't mean you have to carry around measuring cups whenever you go out to eat. When your diet method is rigid and unwavering, it can make your plan more difficult to stick to as it feels like you're constantly restricting yourself. Rather, simple tricks like investing in smaller cups and plates can make it easy to control portion sizes by forcing you to fit less on your plate—without you needing to pull out a scale and calculator at every meal. 

YOU MUST ADHERE TO A DIET: Whether it's Paleo, Whole30, Atkins or whatever the current fad diet is, feel free to try it out—but don't make it your be-all-end-all. Focus on a healthy, balanced variety of foods and sticking to the right portions rather than adhering to a vehemently structured diet that makes it appear as if there's no room for error. You can also try out the 80-20 rule - just eat 80 percent of the time and save 20 percent to splurge. That way, you won't feel guilty or stressed out if you nab a slice of cake at your niece's birthday party. Just try to keep the bar high on your indulgences. For example, craft a homemade dessert using quality ingredients instead of buying a packaged, processed treat. 

'ZERO CALORIE' BEVERAGES ARE FAIR GAME: Sorry, diet-soda lovers. But continuing to feed your desire for sweet treats isn't doing your weight loss journey any favors. In reality, you may be saving yourself calories and grams of sugar but continuing to satiate your sweet tooth will only maintain your reliance on the stuff, making it more likely you'll break your willpower to indulge in a treat. Plus, studies have shown that artificial sweeteners can damage your gut health, which can also buffer your chances at weight loss success. Instead, try sipping on seltzer, detox water, coffee, or green tea. 

DON'T EAT AT NIGHT: The myth that you "shouldn't eat after 8" was disproved a long time ago: studies have found that your metabolism burns calories at a consistent rate at all hours of the day. The reason why other studies connect late-night eaters with weight gain isn't because they don't burn those calories; it's because these night owls are more likely to binge eat or choose unhealthy foods. Eating before bed is not necessarily a diet no-no. In fact, going to bed with a rumbling tummy may actually hurt your slim-down efforts by preventing you from falling asleep or waking you up mid-slumber. On the other hand, eating one of the best foods before bed may help you drift into dream land. 

ALLOW YOURSELF A CHEAT DAY: First thing is first: Cheat Day(s) are different from cheat meals. And the former—going nuts on the weekend as a reward for sticking to your diet during the week—is never a good idea. Studies have even shown that splurging on the weekend is just as bad for your gut composition—a factor that controls everything from your mood to weight loss—as eating a junk-food-filled diet throughout the week! Instead, try to stick to a well-rounded healthy lifestyle, and when it comes to cheat meals (or that 20 percent of the 80-20). 

REPLACE MEAT WITH VEGGIES: Research has shown that a vegetarian diet is one of the most effective diets for weight loss, and other studies have connected the lifestyle with a lower risk of cancer, diabetes, and a longer lifespan. While that might be the case, entirely cutting out meat from your diet isn't always the best option. Meat is one of the most convenient and effective sources of protein to help you build and maintain lean muscle stores, which boost calorie burn and torch fat. The issue lies in the choice of meat that many Americans eat—processed hot dogs, fast food burgers, and frozen chicken nuggets—and what they eat it with—little to no veggies. Instead of leaving the protein off your plate, go with fat-blasting sources like grass-fed beef, wild salmon, or organic chicken, stick to a 3-ounce portion, and be sure to pair it with a serving of veggies. 

STICK TO UNPROCESSED FOODS: The word "processed" certainly has a negative connotation, as it brings to mind scientifically manipulated foods like Oreos and Doritos. But not all "processed" foods are as bad as you think—some are even nutritionist-approved! In reality, food processing lies along a diverse spectrum: unprocessed foods (i.e. veggies), minimally processed foods (i.e. meat or yogurt), processed ingredients (i.e. sugar, oil, or vinegar), processed foods (i.e. cheese, cured meats, and pickles), and ultra-processed foods (cheesy chips, chicken nuggets, and store-bought bread). While you may think it best to stay completely away from store-bought products (and we certainly recommend that of those ultra-processed frankenfoods), there are some minimally-processed and processed foods which have immeasurable fat-burning powers, like Greek yogurt, sauerkraut, sprouted whole grain bread, and peanut butter. And don't translate "avoiding unprocessed foods" to your veggies, too. Although you can (and should) eat raw veggies, not all foods are best raw. In fact, many studies have found that certain cooking methods—heating, boiling, or microwaving—work best for certain foods when it comes to extracting their unique nutrients. 

RELY ON LABELS: Yes, please scour the nutrition labels and ingredient list to stay away from health-harming additives and fattening ingredients. But don't rely on a company's marketing of their product. They may claim a food is "Fat-Free," but that doesn't mean it's healthy; manufacturers often replace ingredients with sugar, artificial sweeteners, or sodium to compensate for lost flavor. Always double-check the nutrition label on the package and watch out for sneaky serving sizes—many companies will provide nutritional information for a smaller intended portion than what the average person eats or even what the packaging infers you should eat (think: a twin pack of Pop-Tarts that only provides information for a single pastry). 

BY: Olivia Tarantino, Eat this, Not that, MARCH 30, 2021 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What Makes Heartburn Worse/Better?”

 

WHAT'S OK TO EAT, WHAT'S NOT? That burning discomfort in your chest or throat may have nothing to do with your heart. It can happen when stomach acid backs up, or refluxes, and irritates your esophagus, the tube that connects your mouth and stomach. Certain foods can trigger it, but they're not the same for everyone. So, when it comes to eating, what will help you avoid heartburn?

EATING TOO MUCH: The first thing to think about isn't any specific food: It's the amount you eat at one time. This is one case where bigger isn't better. No matter what food you're eating, how good it looks, or how much you like it, a stuffed stomach makes heartburn more likely. Try using smaller plates to help you trim your portions.

SLOW DOWN: Shoveling food into your face is also a no-no. The three Gs -- grab, gulp, and go -- don't lead to good digestion, and they can make heartburn symptoms more likely, says Leslie Bonci, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Take your time and enjoy your meals.

FATTY FOODS: High-fat foods tend to stay in your stomach longer. And the longer they're there, the more likely there will be discomfort, say Bonci and Elaine Magee, a registered dietitian and author of Tell Me What to Eat If I Have Acid Reflux. Big servings of those high-fat foods -- like a lot of fried chicken, chips, or wings -- are a double whammy.

CUT BACK ON FATS IN PREP: You might be able to bake, broil, grill, or roast your favorite foods instead of frying them. Trim the fat off of meat and poultry and cut the skin off chicken. Tweaks like these might be enough to tame your heartburn.

HIGH-ACID FOODS: Tomatoes (including foods like salsa and marinara sauce) and citrus fruits (such as oranges, grapefruits, and lemons) can trigger heartburn, especially if you eat them by themselves, on an empty stomach. Vinegar is another acid, and it's a common ingredient in salad dressings and other dishes.

EXPLORE YOUR OPTIONS: Try other fruits and vegetables with less acid to give your tummy a break. Or limit your portion size of acidic foods and offset them with something else. For instance, use less tomato sauce on your pasta and have a little meat or extra veggies at the same time. Experiment to find your comfort zone.

WATCH WHAT YOU DRINK, TOO: Certain beverages can make heartburn more likely. Drinks with caffeine (that's decaf coffee, too) boost acid in the stomach. Alcohol can relax the valve between your esophagus and stomach, letting acid escape more easily. And carbonation from fizzy drinks can bloat your stomach, which may lead to heartburn. Tomato and citrus juices have acid, too.

BETTER BEVERAGES: Choose drinks without bubbles and caffeine, such as herbal teas, milk, and plain water. If you must have that coffee, cola, or bloody mary, drinking a smaller size will help.

CHOCOLATE: Sorry, it has caffeine. If you can't bear life without chocolate, see if cutting back does the trick. Maybe you can eat only a bite or two, or just on special occasions. Also consider what other heartburn triggers may be at play. Eating chocolate for dessert at the end of a fatty feast, or by itself on an empty stomach, probably aren't good ideas.

FOODS WITH A KICK: It's not really surprising that the heat from peppery foods and hot sauces can scorch you from the inside. But did you know that peppermint could be a problem? Although it's cool, not fiery, it may relax that gateway valve, leading to heartburn. Flavorful, pungent garlic and onions -- especially raw -- can also be culprits.

DIAL DOWN ON THE HEAT: You aren't necessarily headed for a lifetime of bland foods. Easing up a bit on the spiciness could make a difference. You don't have to drown your wings in hot sauce, for example. Maybe go with two alarms for your chili instead of four. Look for other ways to flavor foods that don't require burning your tongue.

TRACK YOUR TRIGGERS: Everyone's different. You might be OK with a mildly spicy meal unless it has tomatoes. You may be able to drink a small cup of coffee as long as you don't gulp it down without food. Make notes or keep a diary to help you pinpoint what you can handle and what leads to heartburn.

CHEW GUM: After a meal, chewing gum keeps your mouth making saliva. The extra liquid helps neutralize acid and spurs your stomach to empty its contents into your small intestine faster -- basically, moving your food down the line before heartburn gets a chance to set in. Choose a flavor other than peppermint or mint to keep that barrier valve closed.

HEALTHY HABITS: Don't lie down right after a meal; allow 3 hours between dinner and bedtime. Smoking and carrying extra pounds may also raise your chance of heartburn. Everyone gets it now and then, but you should talk to your doctor if it happens to you a lot. Heartburn could be a symptom of digestive problems.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on December 20, 2020

SOURCES:

American Academy of Family Physicians.

American College of Gastroenterology.

American College of Gastroenterology's Consumer Health Guides.

Bonnie Taub-Dix, registered dietitian; spokeswoman, American Dietetic Association; nutritionist, New York City and Woodmere, NY.

Cleveland Clinic.

Daniel Mausner, MD, section head of gastroenterology, Mercy Medical Center, Rockville Centre, NY.

Deepa A. Vasudevan, MD, assistant professor of family medicine, University of Texas Medical School, Houston.

DeVault, K. and Castell, D. American Journal of Gastroenterology, 2005.

Elaine Magee, registered dietitian; author, Tell Me What To Eat If I Have Acid Reflux.

Leslie Bonci, registered dietitian; director of sports nutrition, University of Pittsburgh Medical Center.

National Digestive Diseases Information Clearinghouse.

Pettit, M. Pharmacy World and Science, December 2005.

Robynne Chutkan, MD, founder, Digestive Center for Women, Chevy Chase, Md.; gastroenterologist, Georgetown Hospital, Washington, D.C.

Shekhar Challa, MD, president, Kansas Medical Clinic; author, Spurn the Burn, Treat the Heat.

Talley, N. and Vakil, N. American Journal of Gastroenterology, October 2005.

University of Maryland Medical Center.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“21 Reasons You’re Stressed and What to Do About Them?”

 

WHAT IS STRESS EXACTLY? As long as you're a living, breathing human being, you're going to experience stress at some point in your life—it's your body's reaction to a challenge or demand, according to Medline Plus. It's a completely normal feeling, and it may even be good for you at times (think: helping you to avoid dangerous situations). But when it lasts for a long time, it can put you at risk for some pretty serious health issues, like high blood pressure, depression or anxiety, and even chronic skin issues. Though you might know a few of your specific stress triggers—like work deadlines or fights with your spouse—it could be sneaking into your life in other unexpected ways. Here are 21 different things in your life that could be causing you unnecessary stress. 

 

YOUR SIGNIFICANT OTHER: Even if you have a blissfully happy relationship with your live-in partner or spouse, you're both bound to do things that get on each other's nerves. "Early in the relationship, it's usually about space and habits—like whether you squeeze the toothpaste from the middle or the bottom of the tube," Ken Yeager, PhD, associate professor of psychiatry at the Ohio State University Wexner Medical Center, tells Health. "Later on, you might clash over parenting style or financial issues, and finding a unified front to face these issues together." So, what's the key to surviving and thriving in your life together? Finding balance, says Yeager: spending the right amount of time together (not too much and not too little), making compromises, keeping communication open and honest, and remembering to acknowledge what you love about each other on a daily basis.

EVERDAY ANNOYANCES: We're told not to sweat the small stuff, but sometimes it's the little things that have the biggest impact on our mood: the never-ending phone calls with your insurance company, the rude cashier at the grocery store, the 20 minutes you lose looking for a parking space. "We let these things bother us because they trigger unconscious fears," says Yeager—fears of being seen as irresponsible, of being bullied or embarrassed, or of being late all the time, for example. "Sometimes you need to take a step back and realize that you're doing the best you can, given the circumstances."

OTHER PEOPLE’S STRESS: Stress is contagious, according to a 2014 German study: In a series of experiments, most participants who simply observed others completing a stressful task experienced an increase themselves in production of the stress hormone cortisol—a phenomenon known as empathic stress. You can also experience stress when someone you know is affected by a traumatic event, like a car crash or a chronic illness. "You start to worry, 'Oh my gosh, could that happen to me?'," says Yeager. "We tend not to think about these things until they hit close to home."

SOCIAL MEDIA: It may seem like Facebook or Instagram are the only ways you keep up with the friends you don't see regularly—which, during particularly busy times, can be just about all of them. But social networks, like Facebook specifically, can also have a downside, according to a 2015 study from the Pew Research Center: It can make you aware of stressful situations in your friends' lives, which in turn can add more stress to your life. The Pew report didn't find that social media users, overall, had higher levels of stress, but previous studies have suggested that frequent social-media use can be associated with negative body image and prolonged breakup pain.

DISTRACTIONS: A distraction can be a good thing then when it takes your mind off of a stressful situation or difficult decision, like when you take a break from work to meet a friend for lunch. But it works the other way, as well: When you're so busy thinking about something else that you can't enjoy what's going on around you, that kind of distraction can be a recipe for stress. Practicing mindfulness gives your brain the refresh it needs, says Richard Lenox, director of the Student Counseling Center at Texas Tech University. Paying full attention to your surroundings when you're walking and driving can help, he adds. "Stress and anxiety tend to melt away when our mind is focused on the present."

YOUR CHILDHOOD: Traumatic events that happened when you were a kid can continue to affect your stress levels and overall health into adulthood. A 2014 University of Wisconsin-Madison study found that these childhood experiences may actually change parts of the brain responsible for processing stress and emotion. The way you were raised can also have a lasting impact on your everyday angst, suggests a 2014 Johns Hopkins University study. Researchers found that children of parents with social anxiety disorders are more likely to develop "trickle-down anxiety"—not simply because of their genes, but because of their parents’ behaviors toward them such as a lack of warmth and emotion, or high levels of criticism and doubt.

TEA AND CHOCOLATE: You probably know to take it easy on the coffee when you're already feeling on edge. "Caffeine is always going to make stress worse," says Yeager. But you may not think as much about drinking several cups of tea at once, or chowing down on a bar of dark chocolate—both of which can contain nearly as much caffeine as a cup of joe. "Chocolate is a huge caffeine source," says Yeager. "I know people who don't drink coffee, but they'll eat six little candy bars in a two-hour period because they want the same kind of jolt." Too much caffeine, in any form, can cause problems with sleep, digestion, and irritability.

YOUR EXPECTATIONS: When things don't go the way you've planned, do you tend to get upset and act defensively, or do you roll with the punches and set off on a new plan? If it's the former, you could be contributing to a mindset of pessimism and victimization that will slowly wear you down, even when things may not be as bad as they seem. "Your level of serenity is inversely proportionate to your expectations," says Yeager. That doesn't mean you shouldn't set ambitious goals for yourself or settle for less than what you want, of course, but being realistic about what's truly possible is important, as well.

YOUR REACTION TO STRESS: If you tend to deal with stressful situations by working long hours, skipping your workouts, and binging on junk food, we've got some bad news: You're only making it worse. "We know that physical activity and healthy foods will help your body better deal with stress, and yet we often avoid them when we need them the most," says Yeager. "People really need to think about this downward spiral we get into and work harder to counteract it."

MULTITASKING: Think you're being super efficient by tackling four tasks at once? Chances are you're not —and it's only decreasing your productivity while increasing your stress. A 2012 University of Irvine study, for example, found that people who responded to emails all day long while also trying to get their work done experienced more heart-rate variability (an indicator of mental stress) than those who waited to respond to all of their emails at one time. Focusing on one task at a time can ensure that you're doing that job to the best of your abilities and getting the most out of it, so you won't have to worry about or go back and fix it later, says Schieman. And don't worry: You'll have enough time to do it all. In fact, you may discover you have more time than you thought.

YOUR FAVORITE SPORT: Watching a tight game of college hoops can stress you out—even if your alma mater wins. "The body doesn't distinguish between 'bad' stress from life or work and 'good' stress caused by game-day excitement," says Jody Gilchrist, a nurse practitioner at the University of Alabama at Birmingham’s Heart and Vascular Clinic. Watching sports can even trigger the body's sympathetic nervous system, releasing adrenaline and reducing blood flow to the heart. Those temporary consequences aren't usually anything to be concerned about, but over time, chronic stress can lead to high blood pressure and increased disease risk. And, of course, it doesn't help if you're adding alcohol and binge-eating to a situation that's already stressful on your body. You may not be able to control the outcome of the game, says Gilchrist, but you can limit its effects on your own body.

DIGITAL DEVICES: Whether you're using it for work or play, technology may play a large role in your mental health, says Yeager. Using computers or e-readers too close to bedtime could lead to sleep problems, he says, and spending too much time virtually socializing can make real-life interactions seem extra stressful. (Plus, texting doesn't trigger the same feel-good hormones as face-to-face talk does.) Then there's the dreaded "work creep," says Schieman, when smartphones allow employees to be tethered to their jobs, even during off-hours. "People say they're only going to check email for an hour while they're on vacation, but the problem with email is that they're filled with responsibilities, new tasks, and dilemmas that are going to be hard to compartmentalize and put out of your head once that hour is up."

YOUR GOOD HEALTH: While it may not be as stressful as having a chronic illness or getting bad news at the doctor's office, even people in the best shape of their lives worry about their bodies, their diets, and their fitness levels. In fact, people who take healthy living to an extreme may experience some rather unhealthy side effects. People who follow low-carb diets, for example, are more likely to report being sad or stressed out, while those on any kind of restrictive meal plan may feel more tired than usual. And it's not unheard of for someone to become obsessed with healthy eating (known as orthorexia) or working out (gymorexia). Like any form of perfectionism, these problems can be stressful at best, and extremely dangerous at worst.

HOUSEWORK: Does folding laundry help you feel calm, or does it make your blood boil? If you're in a living situation where you feel you're responsible for an unfair share of work, even chores you once enjoyed may start to feel like torture. "Dividing up housework and parenting responsibilities can be tricky, especially if both partners work outside the home," says Schieman. "And whether you define that division of labor as equal or unequal can really change your attitude toward it."

UNCERTAINTY: Stress can be defined as any perceived or actual threat, says Yeager, so any type of doubt that's looming over you can contribute to your anxiety levels on a daily basis. "When you know something could change at any minute, you always have your guard up and it's hard to just relax and enjoy anything." Financial uncertainty may be the most obvious stressor—not being sure if you'll keep your job during a round of layoffs, or not knowing how you'll pay your credit card bill. Insecurities in other areas of life, like your relationship or your housing status, can eat away at you too.

YOUR PETS: No matter how much you love your furry friends, there's no question that they add extra responsibility to your already full plate. Even healthy animals need to be fed, exercised, cleaned up after, and given plenty of attention on a regular basis—and unhealthy ones can be a whole other story. "Pets can be the most positive source of unconditional love, but at the same time they require an extreme amount of energy," says Yeager. People also tend to underestimate the stress they'll experience when they lose a pet. "I've had people in my office tell me they cried more when their dog died than when their parent died. It's a very emotional connection."

YOUR EDUCATION: Having a college degree boosts your odds of landing a well-paying job, so although you're less likely to suffer from money-related anxiety, your education can bring on other types of stress, according to a 2014 study by Schieman and his University of Toronto colleagues. His research found that highly educated people were more likely to be stressed out thanks to job pressures, being overworked, and conflicts between work and family. "Higher levels of authority come with a lot more interpersonal baggage, such as supervising people or deciding whether they get promotions," says Schieman. "With that type of responsibility, you start to take things like incompetency and people not doing their jobs more personally, and it bothers you more."

NOISE: If you live on a noisy street or a busy city, you’re dealing with sound on the regular. Research has found that chronic low levels of noise can lead to things like trouble sleeping, which can then trigger stress. Noise can also directly stress you out if you’re conscious of it (because, hello, who likes to go about their day to the soundtrack of jackhammers?).  “What tends to be the most stressing is noise that’s less predictable and high-pitched,” psychologist Frank Ghinassi, PhD, president and CEO of Rutgers University Behavioral Health Care, tells Health. So basically, any noise you’d hear in an urban setting. “It can be frustrating to concentrate and that can lead to more energy to work against that frustration,” he says. Noise specifically triggers a stress response in your amygdala, the part of your brain that regulates emotion, psychologist John Mayer, PhD, host of the Anxiety’s a B!tch podcast, tells Health. “Your amygdala learns over time what sounds might signal impending danger,” he explains. “When one is detected, the amygdala triggers a release of cortisol.” Cue the stress.

PANDEMIC LIFE: It’s easy to put your head down and assume you’re doing just fine while living through a global pandemic. But Mayer says it’s pretty tough not to be stressed out by at least some element of the COVID-19 crisis, whether it’s annoyance at missing out on things that you used to do, worries about job security, or an actual fear of contracting COVID-19. “The very first defense mechanism that a human develops is denial,” Mayer says. “When stressors appear to be far removed from our lives, we employ this basic response of denial first.” You may be able to continue living in denial if you or someone close to you doesn’t directly suffer from a consequence of the pandemic, he says, but the stress is still there. The problem with this is that the stress can build over time, making you feel even more frazzled as you go, Ghinassi says.

COMPLAINING: On the one hand, you’re getting out all those thoughts you have bottled up inside; On the other, you’re rehashing things that are already bothering you, raising the odds it’ll just upset you all over again. At its core, venting involves “discharging negative thoughts and feelings,” Mayer says. But by doing that, you’re consciously being reminded of the negativity. That “rekindles the fears and worries from the original events,” Mayer says. Ghinassi suggests reframing the way you vent and trying to cast things in a less terrible way. One example: Calling something “annoying,” which implies that you can live with it, vs. “awful,” which sounds borderline catastrophic.

ALCOHOL: Sure, sometimes having a glass of wine after a long day can help you mentally chill out. But sometimes it can work against you. Alcohol actually causes higher levels of the stress hormone cortisol to be released in your body—and that can make you feel more stressed out after you come down from your buzz. There’s also this to consider, per Mayer: If you drink a little too much, you can struggle with things like memory loss and poor judgement, and that’s not going to do your stress levels any favors, either.

BY: Amanda MacMillan and Korin Miller, Health Magazine, Updated May 12, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.