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How Writing Can Help Heal Depression

Monica — Wed, 30 Jun 2010 21:06:00 +0000

Depression is a difficult problem that often goes undetected in the sufferer. It can have a paralyzing effect, wrapping the depressed person in a fog of darkness that prevents him or her from thinking clearly and getting help.

It seems so enormous and overwhelming that many sufferers give up without even trying to help themselves. However, writing can be very therapeutic for a depressed person, especially because it does not involve having to face people (which can be difficult). While seeking therapy, counseling, and possibly medication are important steps to take in getting help, writing definitely has a place in healing from depression.

Define the Problem

One of the things that can make depression so frightening is that it is hard to define. When you write, your thoughts and feelings are in black and white and can be evaluated and read by you. Problems look more manageable that way. Being able to view these issues clearly can help you get a handle on them. It can even make your problems look smaller.

Record of Your Progress

As you write down your thoughts, you have a record of your thoughts and feelings to look back on and see your progression. What you were struggling with five years ago or five days ago may look quite different now. As you read your journal, it can help to see that you came through the struggles of the past. That means you can make it through your present struggles as well.

The Inner World

Sigmund Freud had a theory that depression is a symptom of some unaddressed issue of the subconscious that needs attention. He theorized that the inability of depressed people to go about their normal routine – you can not eat, sleep, or concentrate it seems – is your subconscious way of forcing you to stop everything and pay attention to it.

Regardless of what you think of Freud, writing does give you access to your personal inner world that you could ordinarily ignore. Learning what is actually in your innermost being can be very insightful and healing.

Keep It Private for Now

When you write, you do not need the judgment of others or the pressure to appear brilliant or “correct.” You are not writing for others, but for yourself. If, in the back of your mind, you are thinking of who is going to read your writings and what he or she might think of them, you are inhibited. Eventually, you may want to share your writings, but only with your counselor, therapist, or trusted friend. For now, write only for your own healing and be accountable only to yourself.

Taking Action

Writing is helpful in that you are doing something – something that does not require money, making appointments, or anything else that can seem overwhelming when you are depressed. Depression can make you feel very helpless, but knowing that you can take solace in writing – and writing is actually something you can do to help yourself – can help you heal.

Making It Beautiful

As you write, you may be delighted to find that ugly, sad thoughts turn into beautiful phrases. Your depression can be transformed into something moving, meaningful, and creative. This can transform your view of your depression.

Is UV Protective Clothing Worth Buying – Pros and Cons

Monica — Mon, 28 Jun 2010 21:06:00 +0000

All clothing protects you from the sun to some extent. UV protective clothing, however, has a specific, protective scale not unlike sunscreen. A lot of UV protective clothing actually contains sunscreen in the fabric itself. Some garments are said to be UV protective due to their weave, color, and/or reflective nature.

SPF and UPF are acronyms you will see as you look into UV protective clothing. SPF stands for “sun protection factor,” and it’s what you see on lotion, sunscreen, and other topical protectors. SPF is measured by how long it takes your skin to turn red in the sun.

UPF stands for “ultraviolet protection factor” and refers specifically to the amount of UV radiation that can go through fabric and burn your skin. Therefore, you are going to see UPF more frequently in reference to UV protective clothing.

If you are considering purchasing this protective clothing, here are some pros and cons to keep in mind.

Pros

* When you wear UV protective clothing, you need not be concerned about rubbing potentially harmful chemicals into your skin. The chemical content of sunscreen has come under scrutiny lately, and many people are concerned about its safety.

* Comfort is a factor – applying sunscreen can be messy, and if you sweat, it can sting and itch. Also, sunscreen, with its oily feel, can cause sand to stick to your skin, increasing seaside discomfort.

* There is no need to re-apply lotions to skin that is often sweaty, sandy, and/or salty if you are at the beach. Rubbing sunscreen into your skin under those conditions can be uncomfortable.

* There is no debate over what to wear outside in the sun. You need only put on the UV protective clothing rather than trying to put together a comfortable, protective outfit from your existing wardrobe.

Cons

* Over time, the UV protective factor becomes less effective; washing and stretching seem to diminish the protection. However, you can actually add wash-in sunscreen to your laundry, boosting the UV protection of the garment.

* Some UV protective clothing has this sunscreen washed into the fabric, which means it may contain some of the chemicals you are trying to avoid by using less sunscreen.

* There is less choice of clothing style – UV protective clothing does not come in every style and color, and depending on your taste, you may be hard-pressed to find a style you like.

* The cost of UV protective clothing is certainly a consideration. It simply costs more than conventional clothing due to its specialized nature.

Keeping Your Swimming Pool Clean without the Use of Toxins

Monica — Sun, 27 Jun 2010 21:06:00 +0000

A swimming pool full of crystal-clear, cool water is so inviting on a hot summer day. But if you’ve ever had a pool, you know that keeping the water clean is no small task. And it usually involves the use of “pool chemicals” such as chlorine. There are some non-toxic options out there today, however. Here are some ideas.

Ionization

Have you seen bottles of ionized water in your health food store? Water that is ionized has been purified by an electrical process, usually involving copper and silver. Copper and silver are ionized, or given a positive electrical charge, and then these copper-silver coils are placed in the pool. As the water circulates around the ionized metal, sanitizing water ions are released back into the pool.

Algae, bacteria and viruses are cleaned out by the ions. You will still need to use a very small amount of chlorine in your pool, however, if you choose ionization; but it will be far less than the saturation normally required for pool cleaning.

Ozone Generators

These are a viable option for small pools and hot tubs. Oxygen and electricity combine to produce ozone, which is then pumped into the pool water. For larger pools, however, you will need to add a small amount of chlorine or other sanitizer in addition to the ozone.

Saline

In this type of pool cleaning, you add a small amount of salt to the pool water once or twice a year. The slightly salty water is pumped to a cell chamber, where the salt is chemically separated into its individual components, sodium and chloride. This produces chlorine gas, which is mixed with the water in the chamber.

The chlorine gas cleans the water, which is then released back into the pool and the chloride and sodium go back together into salt once again. The system uses chlorine gas, not liquid chlorine, and none of the chlorine is released into the pool itself (the reaction takes place in the cell chamber).

Chlorine-Free Chemicals

Your local swimming pool supply store should have a stock of chlorine-free chemicals that will clean your pool. However, make sure you research the chemicals that are involved in these cleaners, and make sure that you are comfortable using them. In other words, chlorine-free can, but does not necessarily, mean non-toxic. Biguanides, which use hydrogen peroxide as a base, are a popular, chlorine-free, liquid pool cleaner.

Choose the Right Filter

What kind of filter your swimming pool has determines a great deal about the cleanliness of the water. Activated charcoal filters, such as are used to filter drinking water, are very effective but expensive. Filter cartridges, made from material that is something like paper, are less expensive and can last more than four years if properly maintained. Sand and diatomaceous earth are other natural filter options.

If you want to cut back on pool chemicals, make sure you choose the most effective filter for your pool size and type.

Sunscreen Danger – What’s In Your Sunscreen

Monica — Sat, 26 Jun 2010 21:06:00 +0000

You put on sunscreen because it is important for your skin’s health, right? In this day and age of skin cancer, most of us have been taught to wear sunscreen daily, especially on our faces, in all weather and all seasons. Lately, however, some concerns have been raised regarding the safety of the sunscreen itself. Just what’s in that sunscreen, and is it safe?

Cancer

For years we have been told that exposure to ultraviolet rays from the sun can cause skin cancer. Ironically, though, moderate sun exposure may actually prevent the development of certain types of cancer, and the chemicals in sunscreens may increase your risk of skin cancer.

One of the concerns is that certain chemicals in sunscreens produce free radicals, and the formation of free radicals is strongly implicated in cancer. Free radicals cause cellular damage, and cancer is, essentially, the proliferation of damaged cells.

Chemicals of Concern

* Titanium oxide is a reflective substance that is not absorbed by the skin, which is why it has historically been used alongside zinc oxide as a sunscreen. However, according to the International Agency for Research on Cancer, titanium oxide may be a human carcinogen.

* Nanoparticles are extremely small versions of chemicals like titanium or zinc oxide, but they are manufactured, not naturally occurring. The use of nanoparticles (or nanoscale particles) is what makes clear sunscreen possible. The nanoscale is so small that it is measured in nanometers – one nanometer is one-billionth of a meter. Such a small scale raises concerns about increased absorbability through the skin.

* Oxybenzone, an endocrine hormone disruptor, is readily absorbed through the skin. It is, however, approved by the FDA for use in sunscreens. Thankfully, the sunscreen industry is moving away from including this chemical in their sunscreens. However, some manufacturers still use it and older sunscreens are more likely to have it. So check the ingredients in that years-old bottle of sunscreen in the back of your bathroom cabinet!

* Parabens and fragrances are common ingredients in sunscreens that have raised health concerns.

What You Can Do

Some sources note that human beings have been living and working out under the sun for millennia, and suggest the rise in skin cancer cases is due to the use of sunscreens rather than increased exposure to ultraviolet light. Regardless of your views on sun exposure, if you want to protect yourself from excessive sunlight, there are things you can do that do not involve chemicals.

1. Wear hats and loose, light-colored, cotton clothing that covers exposed skin while still keeping you cool.

2. Carry a small umbrella or parasol – remember the pale complexions so prized in Victorian times? Ladies of those days did not have sunscreens, but carried shade-making parasols. They are still available today, or you can use an umbrella.

3. Consider natural, mineral sunscreens that contain little more than zinc oxide for your family. There are organic sunscreens available that are biodegradable and do not contain synthetic materials. Your local health food store is a good place to start, and many online companies offer organic sunscreens.

Natural Ways to Stop a Sunburn From Peeling and Itching

Monica — Thu, 24 Jun 2010 21:06:00 +0000

A sunburn can be a nasty experience. A bad one can give you chills and a fever, not to mention terrible pain. A mild sunburn can still result in blistering, itching and peeling.

If you’ve accidentally stayed out in the sun too long, there are some things you can do that can help reduce itching and peeling. Most of these treatments are inexpensive and all of them are natural – you may even have some of them in your kitchen cabinets or pantry.

First, be careful with that burned skin – don’t use soap, washcloths, or do any scrubbing in the shower. Wash your hair upside-down under the bath faucet to avoid shampoo running over your sunburn. And when you get out of the shower or bath, pat your skin dry with a soft towel – don’t rub.

* Tea – Tea, green or black, has skin-soothing properties and has been known to stop relieve sunburn itch and prevent peeling. Black tea seems to work the best, or you could use a combination of green and black. Brew a quart or so of strong tea, pour it into a lukewarm bath, and soak.

* Baking Soda Bath – Baking soda can be very helpful in treating sunburn. Mix a cupful of baking soda into a lukewarm bath and let it soak your burned skin. Gently rinse the baking soda off with lukewarm water when you get out of the tub – baking soda residue can be itchy.

* Apple Cider Vinegar Bath – Smelly but effective, apple cider vinegar can work wonders for sunburned skin. You can soak in a lukewarm bath to which a cup or so of apple cider vinegar has been added. Or, you can mix vinegar and water into a spray bottle (1 part vinegar to 3 parts water) and spritz it onto your skin. Let your vinegar-treated skin air dry.

* Natural Oils: Coconut, Almond, Olive – When you get out of your bath, natural oils are a good choice for replacing your skin’s lost moisture. Pure coconut oil is solid at room temperature, but melts quickly in the hands and on the skin. Almond oil is said to be the closest to natural skin oil – sweet almond oil is considered the best. Olive oil is an ancient remedy against sun-dried skin, and is used extensively to moisten skin in the desert regions of the Middle East.

* Aloe Vera – Pure Aloe vera gel can be obtained directly from an Aloe plant. Simply slit a thick Aloe leaf lengthwise down the middle and scoop out the gel. You can use a knife to scrape the inside of the leaf in order to get all the gel out. Many stores sell Aloe vera gel, but make sure it’s pure gel – Aloe vera juice or lotions and skin products containing Aloe are not the same. Apply this ancient burn remedy liberally to sunburned skin that is clean and dry.

Sun Exposure and Cataracts – How to Protect Your Eyes

Monica — Wed, 23 Jun 2010 21:06:00 +0000

According to the World Health Organization (WHO), there are 18 million people around the world who are blind due to cataracts. Five percent of those 18 million people can attribute their cataract-caused blindness directly to exposure to ultraviolet radiation. The U.S. Environmental Protection Agency (EPA) also notes the correlation between ultraviolet radiation and eye problems, including cataracts.

The WHO and the EPA further suggest protection from ultraviolet (UV) radiation to prevent eye damage. The WHO has developed a UV index to indicate when the risk of damaging rays are highest. The UV index refers to the level of UV radiation present under different conditions. For example, the UV index is higher when you are around a reflective surface such as water or snow than when you are surrounded by grass and soil.

Symptoms of over-exposure to UV radiation include puffiness and redness (photoconjunctivitis), and /or darkened, spotty vision. While normal vision usually returns if the person does not repeatedly experience UV exposure, permanent damage can be done by repeated or prolonged exposure.

How Can You Protect Your Eyes?

Your vision is precious, so it’s worth it to take some steps toward preventing eye damage from the sun. Here are some precautions you can take.

* Limit your time in the sun during its brightest hours, which is from approximately 11am to 2pm. The time of year, geographical location, and terrain will affect when the brightest light occurs in your area.

* If there is shade available, spend your outdoor time in it as much as possible.

* Sunglasses are a basic but important precaution. Sunglasses with side panels are the most effective. If you have prescription glasses, consider clip-on sunglasses or sunglasses that can be placed over your prescription lenses.

* Don’t go to the tanning salon; it is not good for your skin or your eyes, and you will save money if you change your habits. Maybe you can use the money you save to buy some high-quality sunglasses!

* Wear hats with wide brims that shade your eyes.

* Practice good nutrition and eat a healthy diet. This is good advice for maintaining general health, but it can also make the difference between healthy and diseased eyes. Foods high in lutein, such as blueberries, strawberries, and other berries are good for the eyes. Carrots, which their high vitamin A content, are the traditional food for the eyes for a reason. Eat such foods daily to keep your eyes healthy.

* Don’t look directly at the sun with unprotected eyes at any time of day for any reason. Yes, sunrises and sunsets can be beautiful; but the sun can come up from the horizon or out from behind clouds suddenly. Wear sunglasses to view sunrises or sunsets, and only when the sun itself is below the horizon. Do not ever view a solar eclipse without proper eye protection, and never look directly at the sun during the day.

Superfoods – Summer Berries

Monica — Tue, 22 Jun 2010 21:06:00 +0000

Berries are some of the most healthful foods, and summer is the season of the berry. From strawberries to blueberries to cherries, summer brings these healthful fruits to our tables. They are more affordable in summer, being in season. Here are some of the more commonly available berries and their health benefits.

1. Strawberries

These popular fruits are the base for desserts and snacks that range from simple to decadent. Like most berries, though, their health benefits are best obtained by eating them raw.

These tasty fruits have high levels of vitamin C, antioxidants and phenols. They also contain notable amounts of manganese. Their red color indicates their high concentration of antioxidants, particularly anthocyanins. These and other nutrients, such as potassium, combine to make strawberries helpful in preventing cancer, decreasing inflammation, and protecting the heart. They are even implicated in promoting joint health.

Harvard Medical School recently found new evidence that strawberries are good for cardiovascular health. The berries lowered participants’ blood levels of a kind of protein known as C-reactive protein. The presence of this protein indicates blood vessel inflammation, so lower blood levels indicated that the strawberries decreased blood vessel inflammation.

2. Blueberries

Blueberries get their dark color from anthocyanins as well (they actually have more red than blue coloration). Generally speaking, the more colorful the berry, the healthier it is, and blueberries are richly pigmented. They are excellent sources of antioxidants, and are indicated in heart and eye health. Due to their high lutein content, blueberries are said to help prevent age-related macular degeneration (ARMD).

Blueberries are also said to help reduce the risk of age-related mental illness, such as dementia and Alzheimer’s.

While blueberries’ antioxidant content puts them in the anti-cancer category, they are said to reduce the incidence of ovarian cancer specifically by almost half. This is due to the presence of a flavonoid called kaempferol.

Like cranberries, blueberries also help fight urinary tract infections.

3. Cherries

Related to plums, cherries contain iron in addition to vitamin A, phosphorous, calcium, and potassium. Like strawberries but even more so, cherries are good for the joints due to their anti-inflammatory properties. They are rich in antioxidants – do you notice a common antioxidant thread that connects all berries?

Cherries contain melatonin, which helps induce a healthy sleep and preserve mental clarity. Cherries support heart health by helping to reduce belly fat, reduce inflammation, and lower cholesterol.

4. Blackberries

These big, dark berries have many vitamins and minerals, such as vitamins A, C, E, K and folate, and calcium and manganese. They are astringent in action, making them useful in treating diarrhea. Their antioxidants fight cancer-causing free radicals more so than their red counterparts, raspberries.

5. Raspberries

Once again, pretty color makes for healthful eating. They have lots of manganese and vitamin C. Raspberries contain high amounts of ellagic acid, a polyphenol that is useful in preventing cancer and enhancing the immune system.

Berries share many of the same benefits in varying proportions. Overall, they are good for eye and heart health, useful in maintaining a healthy weight, and in helping to prevent cancer.

What Exactly is Smog and How Does It Affect Our Health

Monica — Mon, 21 Jun 2010 21:06:00 +0000

The term “smog” is a combination of the words “smoke” and “fog,” and that is essentially what it is. Smog forms when particles of dust, smoke, industrial emissions, or other pollutants mingle with water droplets in the atmosphere. Because it is heavier than smoke or fog alone, it tends to collect in valleys and hollows.

Smog can, in fact, be harmful to your health.

1. Ozone

You may remember that the hole in the ozone layer was a topic of heated debate some years ago. That left many of us with the impression that the depletion of ozone is bad; thus the creation of ozone must be good. However, the ozone layer of the atmosphere is far above the earth, and is not breathed by humans. Its function is to filter out harmful ultraviolet rays from the sun, shielding the earth from excessive warming and other harmful irradiative effects. But ozone that forms at ground level is different.

Ground-level ozone is the primary ingredient in smog. It is formed when certain pollutants mix with sunlight. Because of the water content in smog, it hangs lower in the atmosphere – low enough to be breathed by humans.

Some of the pollutants that are most likely to form ozone when mixed with sunlight are volatile organic compounds (VOCs), which are found in household and industrial paints, and nitrogen oxide, which is an emission associated with the burning of fossil fuels, the management of soil on farms, and other human activities. Nitrogen oxide can also occur naturally, particularly in tropical forests.

Breathing ground-level ozone is associated with respiratory problems, congestion, and a compromised immune system.

2. Particulate Matter

As the term implies, particulate matter is made from particles. Another ingredient in smog, these particles are dust, dirt, smoke, or other particles that are formed via chemical reactions in the atmosphere.

Whether these particles are fine or coarse, their effects on the lungs are uncomfortable and potentially harmful. The finer the particles, however, the more likely they are to damage the lungs – fine particles can be inhaled deep into the lung tissue where they can cause chronic coughing, wheezing, and other uncomfortable symptoms.

The breathing of smog in general has been associated with headaches, fatigue, nausea, and allergy symptoms. Children, elderly people, asthmatics and the chronically ill are particularly susceptible to the negative effects of breathing smog. While scientists are still researching to determine long-term effects, the fact that smog is not healthy to breathe is generally accepted as fact.

The Healing Power of Sea Vegetables

Monica — Sun, 20 Jun 2010 21:06:00 +0000

Sea vegetables are not, botanically speaking, really vegetables. But they can be eaten as or with vegetables, they are green and leafy, and “sea vegetable” somehow sounds more palatable than “seaweed”! Sea vegetables are amazing foods. In Japan, they are a staple food that is fried, steamed, boiled, toasted, etc.

Sea vegetables are eaten by coastal-dwelling people all over the world. Practitioners of a macrobiotic diet – a Japanese-based, vegetarian diet and overall lifestyle that has been reported to alleviate cancer – incorporate large amounts of sea vegetables into their dishes, often serving them in some form for every meal.

What makes these ocean-dwelling plants so healthful?

* Iodine – All types of sea vegetables contain iodine, although some contain more than others. Iodine is an essential nutrient that supports thyroid function. In fact, people who experience a sluggish thyroid often find the problem corrected when they ingest kelp tablets. Kelp is a kind of sea vegetable that is especially high in iodine. Arame is also high in iodine.

* Calcium – Japanese women, who eat very few dairy products, do not suffer osteoporosis any more frequently than dairy-consuming westerners do. The secret may lie in the calcium-rich sea vegetables so common in the Japanese diet. Hijiki, a rather strong-flavored sea vegetable, has the most calcium of the common sea vegetables. It is followed by Wakame, Arame, and Kombu.

* Protein – Vegetable protein is considered healthier than animal protein, and easier to digest. Nori, the seaweed wrap that is used to make sushi, has the highest protein content of the common sea vegetables.

* Vitamin C – Vitamin C is an important nutrient; it supports the immune system and acts as a natural antihistamine. Its antioxidant activities help protect against cancer. Kombu and Dulse are two types of sea vegetable that contain significant amounts of vitamin C.

* Essential Fatty Acids – Dulse, a purplish sea vegetable that is popular dried and sprinkled on food like salt, has a healthy ratio of omega-6 to omega-3 fatty acids. Essential fatty acids – so called because the body can not manufacture them and they must be obtained via diet – are anti-inflammatory and may guard against cancer.

* Fucoidan – Found in brown sea vegetables such as Arame, fucoidan is a carbohydrate that has been shown to shrink tumors and act as an anti-inflammatory.

Incorporating sea vegetables into your diet

One of the best ways to eat sea vegetables is in a traditional Japanese soup called miso soup. Miso is a soybean paste that can be found in the refrigerator section of your health food store or supermarket.

The sea vegetable usually used in miso soup is Wakame, which is also available at health food stores. Sea vegetables generally need to be soaked prior to cooking, and the same goes for Wakame. You will only need a couple of strips for two servings of soup.

Soak the strips in water for at least half an hour. In the meantime, chop 2 tablespoons of green onion (scallions) and shred/grate carrots to make 1/4 cup. Chop a Daikon radish into matchsticks, about 1/3 cup. Bring 2 cups of water to a boil and add the vegetables. Chop and add the soaked Wakame. Simmer 20 minutes. Remove from heat and stir in 2 tablespoons of miso paste.

Another easy way to incorporate sea vegetables into your diet is to use them as a condiment or eat them for a crispy snack.

Reduce Water Pollution In and Around Your Home

Monica — Sat, 19 Jun 2010 21:06:00 +0000

Pollution in our waterways is a significant environmental problem. As rain water runs downward, it takes toxic chemicals with it, washing them into creeks, streams, and rivers. You can take steps to reduce this kind of pollution by becoming aware and making some changes around your home. Here are some ideas.

1. If you change your car’s oil, never dump the oil out onto the ground, bury it, or toss it into the trash. Collect it in a drum and have it recycled, or contact your local waste management authority to find out how to dispose of it in your area.

2. Wash your car with biodegradable, non-toxic cleaners and soaps which are available commercially. You can also use biodegradable, natural, liquid vegetable soap to wash your car.

3. Maintain your vehicle to make sure that no fluids are leaking.

4. Freon leaks are slow and often unnoticed by the homeowner until his or her air conditioning fails to kick on in the summer. Have your heating and cooling system regularly inspected to make sure that there is no Freon leaking into the ground. Rainwater will wash it right into the nearest stream.

5. Don’t throw out old cleaners, furniture polishes, or other chemicals by dumping them outside on the ground.

6. Use organic fertilizers on your lawn and garden, and refrain from applying toxic pesticides and herbicides. There are environmentally friendly ways to control pests that do not involve the use of poisons. Diatomaceous earth is one such option, as are biodegradable insecticidal soaps. White vinegar also kills most weeds if poured directly on them.

7. Dispose of your pet’s waste responsibly by scooping it and sealing it in zip-top bags. An even more eco-friendly option is to install a simple pet “septic system” which breaks down the waste into a harmless substance that is absorbed back into the soil.

8. Check with your local waste authorities about the disposal of empty (or partially empty) paint cans. Don’t just put them in the trash.

9. Recycle everything you can; whatever you put in the trash ends up in the landfill. And whatever is in the landfill gets rained on, and the storm run-off takes the chemicals and toxins with it into the streams.

10. If you have a septic tank or home aeration system, make sure it is operating properly. Have it regularly inspected by your local authorities and make any necessary repairs.

11. Don’t litter. Littering is illegal in many areas, but whether or not you are caught doesn’t change the fact that it is harmful to the environment. Cigarette butts count as litter, too – smokers often toss these little stubs aside without thinking about the millions of others who are also doing so. Litter gets washed into waterways and can cause major problems.