10 Natural Remedies for Depression

10 Natural Remedies for Depression

September 19, 2021

If the mind doesn't respond to antidepressants (or even does at all), know that there are other treatments, not chemicals, that can really help.

1 - Exercise

When we do physical exercise there is a general change in the body. From the activation of cardiovascular metabolism, various types of endocrine changes in the brain, hormonal changes and physiological changes. This type of body mobilization also causes some changes in our brain, contributing to positive changes in the state of mind. For example, taking short walks of 5 or 10 minutes increases energy and reduces tension.

2 - Light therapy

When days are shorter and darker in winter, some people are prone to a type of depression called 'seasonal affective disorder'. One way to alleviate symptoms may be light therapy, which starts with daily sessions of about 15 minutes and can be increased up to two hours a day. The time depends on the severity of the symptoms and the intensity of the light, determined by the doctor. 

3 - A mood diary

The idea is to get people to think positively on a daily basis. Many psychologists recommend writing a "mood diary" as it helps you keep tabs on events, and reinforces the positives, not letting bad times bring you down. 

4 - Acupuncture

Promotes biological and mental balance and increases the production of endorphins, responsible for a feeling of well-being.

A University of Arizona study found that 64% of participants progressed after this treatment, compared with 27% of the group who did not receive treatment.

Another study published in the Journal of Affective Disorders, which looked at patients with depressive disorders taking antidepressants, showed that there was more improvement if they had had acupuncture compared to those who had not. 

5 - Support groups

They are a way to help treat milder forms of depression. These groups provide information on the topic, a supportive community, as well as the opportunity to learn from people dealing with similar issues. Psychologists also recommend groups that share interests, whether it's a book club or yoga.

6 - Cognitive-behavioral therapy

It is defined as a "sophisticated education" for people with depression. A form of psychotherapy that is based on empirical knowledge of psychology. It is based on the fact that thoughts trigger feelings. Being aware of the thoughts we have and learning to change destructive patterns can change how the brain works and how it reacts to situations. It is done for a short period of time, lasting from 10 to 20 sessions, and it is as effective as medication in the treatment of mild to moderate depression.

7 - Fish oil

This supplement contains omega 3 and fatty acids, which are found in fish such as salmon, tuna and herring. The studies are not conclusive, but it is believed that a deficit of this acid at certain times (such as in the postpartum period) can cause mood swings and depression. When consumption of omega-3 foods is high, people tend to be less prone to depression.

8 - Meditation

It is as effective at preventing relapse as antidepressants, a study published in the Archives of General Psychiatry revealed. According to the Center for Mental Health and Addiction in Canada, which prepared the study, the relapse rates of patients in the group that used this method did not differ from the rates of patients who received antidepressants; already 70% of patients who received placebos had symptoms of depression again.

9 - Saffron

A study in the Journal of Ethnopharmacology suggested that turmeric may increase levels of serotonin, and other chemicals in the brain. It is as effective as fluoxetine (an antidepressant medicine) in reducing symptoms of depression. Participants who took turmeric also experienced fewer side effects, including sweating and sexual dysfunction, than those who took fluoxetine.

10 - Yoga

Doing a pose/exercise can relieve stress and symptoms of depression. Several studies have shown that practicing yoga reduces hostility, anxiety and depression, while improving energy, sleep quality and well-being.

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7 Essential Items to Have in Your Backpack When Traveling to Work

7 Essential Items to Have in Your Backpack When Traveling to Work

September 06, 2021

We live in a time when taking vacations and working outside the home is usually normal and encouraged. And that's fine! After all, many people have jobs that allow them to be away from the office, as long as they have a working laptop and a quality Internet connection.

So it's not uncommon for some people to pack up and leave, whether it's just for a weekend, or maybe even longer, and work wherever they want. This is often called a workcation: a combination of the words work and vacation .

So if you're thinking of relocating, here are some essential things you need to pack to have fun and work productively.

1. Make sure your electronics are with you

Perhaps you are an online copywriter or tutor. Whatever your job, if you want to travel and work, you need to make sure all your electronics are with you. Also, it is recommended to update anything that is old or malfunctioning so that you can relax and work in peace.

The electronics you might need, plus a laptop: a portable charger, headphones, an external hard drive, a digital notepad, and anything else you think you need for your job.

Electronics is your way of working, especially if you are a digital nomad . Even if not, it's crucial to keep them in good condition, especially while you're traveling.

2. Don't forget your hygiene and beauty products

Hygiene and beauty products are important, the quantity depending on the length of stay. So if you're going for a quick weekend getaway, be sure to bring travel-sized bottles and containers, and if you plan on staying longer, feel free to bring anything you might need. in your suitcase or backpack .

Hand sanitizers, baby wipes, cosmetics and makeup are important, so be sure to pack them. Of course, you'll probably be able to find them when you arrive, but it's always better to be prepared and equipped, especially if it's your first time traveling to that destination.

3. What you eat and drink matters too

If you're planning a job, that means you should make sure you're well fed and hydrated as well. Of course, finding good restaurants, cafes and food stalls should never be a problem, but it's also important to bring some healthy snacks ​​that will keep you afloat while you're busy working.

Plus, consuming nootropic smart drinks will help you increase your focus and productivity, while keeping your health in check. This is a better alternative to over-caffeinated and sugary drinks.

The same goes for the food you eat: spoiling yourself with some fast foods and sweets is fine, but if you want to feel good and energized, it's best to consume whole foods, fruits, vegetables, nuts and seeds.

4. Prepare the first aid kit

If you are a frequent and passionate traveler, you are probably familiar with the importance of travel health insurance . However, that doesn't mean you shouldn't have your first aid kit ready. This is important in case of emergencies such as a skin rash, burn, or minor injuries.

Also, if you experience symptoms of a cold, taking some over-the-counter flu meds is definitely a good idea. However, if symptoms persist despite your best efforts to improve, contact your nearest doctor.

Feeling sick or injured outside the home is a difficult experience, so do everything in your power to minimize the chances of this happening.

5. Bring all your important documents

People tend to forget about these things, as they are often preoccupied with packing other things. But, your important documents such as national identity, passport, driver's license and visa documents must be up to date and with you at all times.

If you are staying at a hotel, be sure to put them in a hotel safe. If you want to stay in private or shared accommodation , you should pay extra attention to your items, or rather, invest in a portable personal safe. Paperwork details should always be your priority, so be sure to take care of them before moving on to other things.

6. A folding laptop table for a more comfortable workflow

This item may not be completely necessary, but it's definitely a good investment. Moving to a new workplace brings a bit of uncertainty, and a folding laptop desk can be of great help if the designated workspace is inadequate.

Some owners and hotels don't have desks on site, and if you want to work, then that might be a risk not worth taking. Also, working sitting on a bed can be bad for your spine, so it's best to have some kind of desk available.  

7. Bring enough cash and/or a credit card

“Workcation” implies work and play, however, it doesn't automatically mean you won't spend money. If you happen to find a charming coffee shop or shared workspace, you'll probably need to pay to stay.

That's why bringing enough cash or a credit card is a smart idea. A credit card is a must, however, if you are traveling to a place with a looser attitude to finances, having enough cash in hand will likely be of great help.

Also, if you're planning to withdraw cash from ATMs, make sure you check the commission rates because you don't want to end up spending more than necessary.

The 7 essential items to have in your backpack when traveling to work are:

1. Make sure your electronics are with you
2. Don't forget your hygiene and beauty products
3. What you eat and drink matters too
4. Prepare the first aid kit
5. Bring all your important documents
6. A folding laptop table for a more comfortable workflow
7. Bring enough cash and/or a credit card

Conclusion

The “workcation” is a great way to experiment with some changes and be more productive. Traveling is one of the most enriching activities out there, and these tips will help you organize a perfect job that you enjoy.

Just remember to pack all the necessities mentioned above, and you're ready to have fun and work at the same time. Being prepared means knowing what to expect, but still having all possible results. Therefore, bringing important items and researching the destination are the best ways to have a productive and fun work experience!

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11 items to always carry in your backpack on travel trips

11 items to always carry in your backpack on travel trips

September 05, 2021

There's nothing better than arriving at a new destination! You've barely arrived at the hostel or hotel and you're already dying to go out exploring every corner of the city. However, before you rush out to start visiting the city's sights, you should be careful and have important items in your backpack.

Don't you have the habit of “walking” around cities with a backpack? Well, you should! In it, you can keep items that are light and can be a real hand on the wheel throughout your walk. We separate some that we consider important and that we always have around:

1. Water bottle

Basic and essential item, as you must stay hydrated! In addition, always having a bottle of water in your backpack saves expenses, as buying it in an establishment, especially near a tourist attraction, will be more expensive than in the market.

In many cities there are public drinking fountains, with proper drinking water. You can save a lot of money by refilling your little bottle. Choose models that keep the water always cold and fres

2. Plastic bag

Be a conscientious traveler: don't litter on the floor! And we don't always see a public dump nearby. Nothing better than having a small bag to solve this problem: you put your little dirt there and “spawn” in the first trash can you find along the way.

Another important tip: depending on the city you are visiting, markets and stores usually charge for the plastic bag, if you make a purchase. Having a returnable, those made of cloth, is also a good optio

3. First aid kit

Which boils down to headache medicine or other medication you take in case of muscle and stomach pain, always with a doctor's recommendation, and band-aid. That simple! As we never know what suit of the public restroom we're going to use, it's worth putting a little toilet paper in this little package (or a roll, if you're one of the exaggerated guys). For girls, having a spare pad is always good.

4. Sunscreen

Especially if you are going to visit a hot city! There's nothing worse than getting burned on the first day, or getting that horrible T-shirt mark on your arm or, even worse, the glasses mark on your face – just around your eyes in the natural color of your skin and, the remaining, burned. Having a lotion like this (it can be a small tube) helps you to protect your skin from the incidence of sunlight and not be embarrassed by simple burns.

5. Cell phone charger, plug adapter, extra battery

This item comes down to the cell phone kit! Running out of the device's battery and not being able to recharge it is a real sadness, because often all our notes, maps and camera are there. Having this kit always at hand, you don't get frustrated with it.

6. Photo camera

Not everyone guarantees photographic records with just the cell phone camera. And everything fits in your backpack perfectly, it's super quiet for you to carry your gear and accessories on your back.

7. Baby wipes and napkins

You're going to walk, you're going to sweat… Having moistened handkerchiefs guarantees basic hygiene and quick cleaning for those who like to be always dressed up. Here, it's ok, if it fits in your backpack, take a deodorant too… It's going to win quickly, isn't it?

The napkins are complements to the handkerchief, as you can clean yourself or something along the way (like the only bench in the square that you found free and that is lined with bird coconut).

8. Thin scarf

This is a super light and practical item. You can use the scarf to sit on, especially for girls who suffer from a urinary tract infection, for example. Besides, if a cold wind starts, throw the scarf around your neck and everything is solved: pure glamour!

9. Sunglasses

Did you leave early and the weather was cloudy? You never know if the biggest solzão will open on trade (have you ever thought about how your photos will look, all with their eyes “squeezed” by the sun?). Carrying the glasses in the backpack is the guarantee of not going around with too much sun exposure.

10. Raincoat

They are extremely light, more than an umbrella. Obviously, you can follow the weather forecast on your cell phone, but climate change can happen overnight and having a raincoat in your backpack helps you not to spend on buying an umbrella, which, as we said, is heavier than that piece of plastic that will protect you.

11. Snack

Snack, no heavy lunchbox, ok? Always having a snack in your bag ensures that you don't go too long without eating or that you don't spend on food on the street (if that's one of your travel goals). A cereal bar, a packet of biscuits, some candy and chewing gum help to cover hunger.

Trust me: your backpack won't be heavy even if you carry these 11 items on your back.

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