depression – Crisbie Coach

Why By Walking You Will Lose More Weight Than By Running

Regular physical activity is essential for a person’s well-being. It helps with relaxation, it fights stress, chases away fatigue and it is even effective with light depression. Many people opt for cardio training to burn fat and lose weight. However, these exercises do not aim to gain muscle mass but only to increase endurance. Walking is the real cure-all activity.

You may know that cardiovascular exercises can influence the functioning of the thyroid. This gland produces a hormone called T4 which, in combination with iodine, turns into the hormone T3. The latter stimulates the body’s metabolism.

Unfortunately, during the production of cortisol while you are running, the thyroid gland does not produce the hormone T4. Therefore, it disrupts the process of metabolism, weakens the body and reduces the ability to burn fat. Because of this, excessive cardiovascular exercise can reduce your muscle mass and metabolism and, as a consequence, lead to weight gain instead of weight loss.

When running, the body burns calories and muscle mass. Therefore, you don’t not get rid of fat but you produce cortisol, which gives a feeling of hunger because the body feels the need to recover the calories burned. Overweight people should avoid running as it could damage their knees and joints.

Walking doesn’t have the same effect as running when it comes to burning calories. Actually, you burn much less calories. However, this activity is much more beneficial because it produces cortisol in small amounts. Therefore, the feeling of hunger won’t take over as much as if you were running.

The physical activity of walking is well known for its benefits because you can get a lot of muscles to work (thighs, calves, buttocks, back, abdominal belt) and by that you may refine your silhouette. It draws on fat and muscle reserves gently. To have satisfactory results, you should walk at least 30 minutes a day. It is preferable to walk in places without traffic and not too polluted, such as beaches, parks or the forests.

This exercise is also recommended for people who suffer from heart disease because it tones the heart muscle. It is also recommended for diabetics and people suffering from osteoporosis. Moreover, by walking 30 minutes, you will burn about 125 calories. I know, it’s not a lot but day after day you will see good results.

As of today, will you start walking more?

Walking on the Beach

I came back from a fantastic trip to Cuba where I had a chance to walk a lot on beaches.

We all know that spending time outdoors is good physically and mentally, but the benefits of spending time at the beach have just been revealed by science.

That incredible feeling of peace and calm you get on the beach is now called “blue space“. This is what scientists have dubbed the effect that the combination of soothing perfumes and water sounds has on the brain. The blue space is enough to make you feel comfortable in a hypnotic way. Overall, this blue space strikes you in four different ways:

1. It reduces stress. Water is nature’s remedy for life’s stressors. It’s full of natural positive ions that are known to have the ability to make you feel comfortable. So whether you’re swimming or just dipping your toes into the water, you’re sure to feel a sense of relaxation. It’s an instant mood booster that we could all use from time to time!

2. The beach stimulates your creativity. Do you feel like you’re in a creative routine? Well, scientists now believe that walking on the beach helps the creative process. Being in the blue space allows you to clear up your mind and tackle problems or projects more creatively. Just like meditation, being on the beach triggers a sense of calm that allows you to tune everything else together and reflect on what you need to focus on.

3. Going to the beach can help reduce states of depression. Just like the effects you have on stress and creativity, walking on the beach also offers some relief from states of depression. The hypnotic sound of the waves combined with the sight and perfumes of the beach can put you in a meditative mode. You can clear up your mind and reflect on life in a safe space away from the chaos of your daily life.

4. Overall, spending time at the beach will change your perspective on life. And that perspective will change for the better! Nature in general has always been a factor for a healthy and happy life, but being on the beach in particular is so good for the soul.

So grab your sunscreen because it’s time to go to the beach! It’s winter on my side of the world but you can dress properly and enjoy the positive effects of walking on the beach.

Did you like this article? For more on wellbeing, please have a look here.

Why You Shouldn’t Tell This to Depressed People

woman placing her finger between her lips

Whether you went through depression or have a loved one who suffers from it, we all know that depression is not easy to live with. And what makes the situation worse is often the feeling that people around us don’t understand our being unwell and try to minimize the importance of this disorder.

I explained it in my last post on Wise&Shine last week.

Therefore, I would like to list here some phrases that you shouldn’t tell to depressed people:

1. “Focus on getting better.” We tend to forget that the state of depression affects us physically and psychologically. It is not enough to get out of bed, get some fresh air and take a walk to get rid of it. If this were the case, depressives would be the first ones to do so, without your advice, because it is very likely that they want to get out of this state.

2.”It will be better tomorrow.” This phrase could worsen the condition of the depressed person. They may expect to get better the next day, but depression cannot be treated overnight.

3.”Just be happy” For a depressed person, being happy is inconceivable because their disorder alters the image they have of reality. Talking to them about happiness will not improve their disorder, on the contrary. You cannot talk to them about things they are unable to do and sometimes even understand.

4. “It’s your fault.” Often, when something negative happens to our life, we imagine that it is our fault, and that we deserve it. This kind of approach can aggravate the situation of the depressive person.

5. “Don’t be so negative.” Negativity is part of how depressive people see life. It doesn’t make sense to tell them something like this. Most probably they will not understand.

6.”Stop complaining, there are people who have a more terrible life.” This is what I hate the most. It’s not by comparing to some other people that a depressed person would feel better. Being unable to get out of their depression, they would feel even more guilty and miserable for being unwell when they see that terrible things are happening around them. Depressives have very low self-esteem, and this kind of sentence will only increase their self-hatred.

Remember that we all may face difficult times in life. Try to be compassionate with anyone who is suffering also making a good use of your words.

What about you? Do you feel compassionate when someone is suffering?

Why Perfectionism Is Not Healthy

Extreme perfectionism is a compulsive lifestyle that has a high personal cost and can lead to anxiety or depression. Sometimes it hides a low self-esteem. That is why perfectionism is not healthy.

Being perfect means that you do not have imperfections, defects, or weaknesses. For some of us, perfectionism might seem an advantage, especially if it is referred to the work place. If you want to be successful, you should set high standards, have attention to details, and dedication.

However, this is a myth. Perfectionism does not mean to do things well.

Perfectionism affects people of all ages and lifestyles, and it is on the rise among students. An research in which 41,641 British, Canadian and American universities were included between 1989 and 2016, showed an increase in the percentage of young people who feel they need to aim for perfection to achieve their academic and professional goals.

Extreme perfectionism is a compulsive way of demanding that things and the way you do things shall be perfect and precise.

Aiming for perfection can have a high personal cost, it involves multiple negative effects, such as eating disorders, anxiety, or depression.

Especially among young people, the link between perfectionism and suicide risk is alarming.

According to the study, an increasing number of people have been experiencing what the researchers call “multidimensional perfectionism,” which includes perfectionism aimed at themselves, perfectionism aimed at others, and the socially prescribed perfectionism.

While self-oriented perfectionism focuses on extremely high personal standards, other-oriented perfectionism involves that others shall meet high and unmeasured expectations set by us.

In addition, the socially prescribed perfectionism implies the perception that other people, or also society at large, impose being perfect and having perfect performances.

Every form of perfectionism has a negative aspect. When the person who aims for perfection fails, especially in the presence of others, they feel a deep sense of guilt and shame because they perceive it as a flaw or, even worse, as a failure.

Moving from being perfectionist to being a bit less perfectionist

We stigmatize ourselves when we fail, so it’s important to learn that failure is acceptable. This is an inevitable reality, as perfection does not apply to human beings.

Therefore:

give yourself permission to develop more realistic and flexible expectations;

keep your perspective and focus on what you are passionate about;

if you think, or have been told, that you are in a critical situation, do not hesitate to ask for professional help;

recognize that there is also meaning in failure, because you can learn from it.

To conclude, remember that to invent the light bulb, 2000 attempts were necessary!

What do you think about perfectionism? Do you recognise yourself in one category of perfectionism?

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3 Tips to Keep Active Your Brain

Like the whole human body, the brain also regresses with ageing.

At birth, each human being has 100 billion neurons. At 25, your brain is at its best. Then, it gradually begins to regress and, as we age, some neurons become defective, in particular those located at the level of memory, attention and awareness of what surrounds us.

This ageing process should not be regarded as a fatality. Thanks to some activities, we can preserve the functioning of the brain longer. This will allow us to have a better life from a physical and mental point of view.

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Let’s see how.

1. Feed your brain well. A balanced diet is essential for good mental health. However, the brain needs specific substances to increase the connection of neurons and stimulate their regeneration. Therefore, eat food rich in antioxidants such as fruits and vegetables in general (in particular, artichokes, blueberries and ginger are really useful), fish and olive oil. Fatty fish (salmon, mackerel, herring, sardines) contains omega 3 which helps strengthen brain cells, optimizes learning and memory and contributes to the prevention of mental disorders such as depression and dementia. Remember that avocado and walnuts also contain omega 3 and that for a good brain oxygenation you need to eat glucose (bread and pasta) and food rich in iron (meat and fish).

2. Stimulates attention. Like the muscles that must be kept in motion, the brain also must be trained to keep its performance. It is therefore important to keep it active with activities such as crosswords, sudoku, reading, puzzles or even some video games that offer programs to train the brain. The more diversified the exercises, the better. Continuing to broaden one’s knowledge such as learning a new foreign language, playing an instrument, visiting exhibitions, travelling, and having a lively social life, are all activities that contribute to the training of neurons and prevent brain ageing. Also meditation is an excellent activity not only for improving the ability to concentrate but also because it reduces stress, anxiety and negative emotions. Meditating from 10 to 15 minutes a day will allow you to develop new connections between neurons and thus slow down the ageing of the brain.

3. Practice physical activity regularly. Physical activity keeps neurons active because it promotes blood circulation which therefore also reaches the brain. There is no need to become a top-level athlete to slow down the ageing of the brain. A moderate intensity sport is already effective as long as it is regular. The recommended frequency is 30 minutes a day. To keep up the pace it is advisable to find an activity that you like and that is engaging. Group physical activity (such as dance for example) is useful for the perception of bodies into space and for the relationship with others that releases endorphins, the hormones of well-being and pleasure.

What do you think about these three tips? Would they help you to slow down the ageing of the brain? Do you plan to adopt them?

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Why Sleeping Less than 6 Hours Is Not Good for Your Health

A few days ago, I came across an article on the Internet that recommended sleeping three consecutive hours and then taking three 20-minute naps throughout the day. This sleeping pattern was indicated as a model for obtaining success inspired by great world managers or businessmen, in particular they referred to Elon Musk.

As a person who has trouble with sleeping, I can tell you that science warns that too little sleep affects cognitive performance, behaviour and metabolism. With this strategy, you may be successful at the price of your health.

Sleeping is also productive. To get enough energy and focus to devote to work or another productive activity such as studying, you need to sleep at least 7 and half hours.

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One of the functions of sleep is to process and consolidate learning, focus and memory. Sleeping implies continuing to work, because the brain clears up the bombing of information accumulated during the day that is generally very intense due to the different sources available today. Our biology is prepared for short periods of sleeplessness in stressful or urgent situations.

Several studies have revealed that the habit of dedicating a few hours to sleep reduces cognitive performance, causes focusing deficit and loss of the ability to make decisions, as well as increases states of stress, anxiety and depression. Humans are ‘circadian animals’, programmed for 24-hour sleep-wake cycles. Sleeping for a few hours is a physiological assault on our body and, in particular, on the brain. If sleeping little is your choice, know that this alters the neuron-hormonal pattern which can cause:

1. emotional problems;

2. difficulty in acquiring new learning;

3. problems in storing new information;

4. increased nervousness and anxiety.

Thinking that sleeping is a waste of time is wrong because it has health consequences. Sleepiness and loss of focus are evident the next day, while other problems could arise in the long term, such as an increased risk of cancer, cardiovascular disease, hypertension, neurodegenerative disorders and metabolic disorders. Actually, sleeping for short time also increases appetite, with obvious consequences on your weight. Lack of sleep, in fact, leads to have frequent snack and drink sugary or caffeinated beverages.

Another important question is whether these negative health effects also occur when you wake up very early. Studies show that getting up too early does not necessarily cause alterations, as long as your sleep has been restorative enough. Remember that it is very important to complete five or six sleeping cycles every night (a sleep cycle lasts an average of 90 minutes).

What about you? Do you sleep enough to be productive?

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How and Why Yoga Helps You Maintain Physical and Mental Balance

Over the last few years, a very old practice has become the subject of scientific studies: yoga. Positive effects on the brain have begun to be measured, such as anti-stress and anti-depressant effects.

The studies began thanks to the spectacular spread of yoga. Millions of people practice yoga regularly. Positions (asanas) such as the warrior or the cobra are increasingly known among different people and age group. The reasons are mainly that persons want to learn how to relax, how to get rid of several kinds of pain (back, neck, shoulders, etc.) manage stress, and maintain good physical shape.

Traditional yoga (from the Sanskrit “yuga” which means “union”) comes from India and is a discipline more than five thousand years old. An important source of this spiritual school, which should guide us towards the divine, is a writing by Patañjali: Yoga Sutra, which contains the essential foundations of the discipline.

According to this essay, the purpose of yoga is to attain a higher form of self-knowledge, which can be achieved with inner contemplation. In addition to specific physical exercises, and breathing techniques, traditional yoga also includes meditation, a vegetarian diet and an entire philosophy of life. The modern and western form of yoga omits many of these elements. The development of strength and plasticity, meditation and breathing exercises play the most important role today.

At the beginning of the twentieth century, a small group of Indian yoga teachers began to spread the teachings of yoga in the Western world. After the explosion of fitness in the 1980s, which focused above all on the cult of the body, the spiritual part has been lost a little. Therefore, in the Western world mainly hatha yoga began to spread.

The effects of hatha yoga on health are: improving body consciousness and coordination, strengthening muscles and enhancing blood circulation. Moreover, yoga is also beneficial to stress management.

From experience, I can say that after a yoga session I feel relaxed and rested. It takes longer to reach a similar state with meditation, while hatha yoga produces effects immediately, probably thanks to the more marked physical component. It is actually proved that physical exercise is good for your spirit. Perhaps, this is why yoga is a fast-acting cure-all, as it associates physical exercise with meditative practice.

In fact, by associating postures (asanas) with breathing (pranayama), we act on the body by relaxing the muscles, and on the spirit because the sympathetic nervous system (the nervous system that is stimulated when we rest or sleep) is activated.

Yoga allows you to find calm despite the limits imposed by everyday life. With regular practice, even 5 minutes a day is enough, you will sleep better, your self-confidence will increase, as well as your ability to make decisions and manage stress.

Considering all those positive aspects, are you planning to start practising yoga?