Wellbeing – Page 2 – Offspring Magazine

Studies discover symptoms of depression and anxiety can be reduced through mindfulness meditation practices.

Studies at John Hopkins School of Medicine reveal a strong correlation between mindfulness meditation and its ability to decrease symptoms of depression and anxiety.

After reviewing research on participants in mindfulness based meditation programs, lead researcher Madhav Goyal and his team discovered effect sizes ranged between 0.22 to 0.38 for anxiety symptoms and 0.23 to 0.30 for depression symptoms.

The Journal of the American Medical Association show these small effects are comparable with what would be expected from the use of antidepressants in a primary care population but without the associated toxicities.

“In our study, meditation appeared to provide as much relief from some anxiety and depression symptoms as what other studies have found from antidepressants,” Goyal explains.

While meditation can be dated back to ancient Hindu and Buddhist traditions, this age-old practice is gaining traction from its ability to ease symptoms of depression and anxiety without the harmful side effects of prescription medication.

“It doesn’t surprise me at all that mindfulness performs as well as or better than medication,”Adrian Wells professor of psychopathology at Manchester University states.

Mindfulness meditation works by establishing concentration to observe inner thoughts, feelings and emotions while focusing attention on the present moment to not be reactive or overwhelmed by what’s happening around us.

Meditation is a state of induced relaxation that focuses awareness on breathing and encouraging positive attitudes to achieve a healthy and balanced mental state.

Around one in six Australian adults now practice meditation, with the number of people who meditate worldwide rising by three times as much since 2012.

With studies revealing that mindfulness meditation can improve anything from memory in patients with Alzheimer’s to insomnia symptoms, it’s easy to see why this practice is being used by an estimated 200-500 million people around the globe.

The University of Oxford released a new study finding mindfulness-based cognitive therapy (MBCT) to be as effective as antidepressants in preventing a relapse of depression, further enhancing the credibility of this ancient practice.

In the study participants were randomly allocated to either the MBCT group or antidepressant group. The rate of relapse in the mindfulness group was 44%, with the rate of relapse of those on antidepressants at 47%.

Nigel Reed, participant from the study explains how mindfulness based therapy gave him life long skills to deal with depressive thoughts and episodes.

“Rather than relying on the continuing use of antidepressants, mindfulness puts me in charge, allowing me to take control of my own future, to spot when I am at risk and to make the changes I need to stay well.”

Dr. Elizabeth Hoge, psychiatrist at the Centre for Anxiety and Traumatic Stress Disorders believes it makes sense to use meditation to treat disorders such as depression and anxiety.

“People with anxiety have a problem dealing with distracting thoughts that have too much power. They can’t distinguish between a problem-solving thought and a nagging worry that has no benefit.”

“If you have unproductive worries, you can train yourself to experience those thoughts completely differently. You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’

“Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that, a thought, and not a part of my core self,’” Hoge explains.

While meditation can be dated back to 1500 BCE the benefits aren’t just an old wives’ tale as science and studies have repeatedly proven.

Meditation is known for changing the way the brain processes thoughts and emotions but new research by Sarah Lazar at Harvard University reveals it can also change the structure of the brain.

An eight-week Mindfulness Based Stress Reduction program discovered increased cortical thickness in the hippocampus, and certain areas of the brain that regulate emotions and self-referential processing.

Decreases in brain cell volume in the amygdala were also found, with this area of the brain responsible for thoughts of anxiety, fear and stress.

These changes matched the participant’s reports of stress levels, signifying that the program impacted their feelings and subjective perceptions in a positive way through meditation.

Evidence from The University of Hong Kong also confirms Lazar’s study with further evidence suggesting meditation practices have the potential to induce neuroplastic changes in the amygdala.

Participants in an awareness-based compassion meditation program were found to have significantly reduced anxiety and right amygdala activity, which may be associated with general reduction in reactivity and distress.

These significant findings explore the powerful outcomes that can result from using mindfulness meditation practices to alter the way the brain processes thoughts of anxiety and stress.

While there is no magic cure for depression or anxiety, meditation brings hopeful benefits for those not wanting to take medication long term, or those who suffer from the intolerable side effects of antidepressants.

Although many studies suggest the benefits of mindfulness for those with depression and anxiety, it is best to consult a professional to find the best treatment option for you.

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FOOD & NUTRITION

How I lost 10kg in 2 months without exercising

By Kelly Rawnsley August 5, 2020

After only two months in lockdown, I was horrified to jump on the scales to find I had gained 15kg.

I found myself to be eating whatever I wanted, when I wanted, and too much of it and because I
wasn’t exercising regularly (thanks to the gym being closed down), the weight piled on.

I’ve never been someone who diets. I’ve tried shakes, cookies, all protein and Keto, but I could never stick to them and even if I lost weight, I put it back on again. Knowing this, I used intuitive eating and I got creative with the meals I made. They were still my ‘naughty’ foods, but they were much healthier for me. Lesser in carbs, fats, sodium and sugars. Before I knew it, I started to lose weight.

Intuitive eating is making smarter decisions but not banning myself from the foods I loved. If I
wanted chocolate – I ate the chocolate, but I was intuitive in how much I ate. I listened to my body
when it told me I was full and didn’t binge eat because I wasn’t restricting myself from the foods I
loved.

Within 2 months I had dropped 10kg by staying within my calorie deficit, but I didn’t count any
calories. I dropped carbs and sugar, and increased my protein intake. Combined with my averaged
day of activity, half an hour walks and household cleaning, it was able to lose 10 kilos the weight I
had put on.

One of the main ways that I managed to lose weight was by swapping out my favourite foods with
low carb and vegetable alternatives. These are the foods I used:

Pasta

Instead of whole grain pasta, I used red lentil pasta or edamame fettuccine as an alternative, which
are available at Coles, Woolworths and online.
I also used zucchini or sweet potato spaghetti. Coles has these already pre-cut and packaged ready
to eat, but I also made these using a vegetable spiralizer. This helped me increase my daily vegetable
intake.

I followed the packet serving instructions and paired it with my choice of sauce (usually bolognaise).
I used the same sauces as previously but whole grain spaghetti changed.

Spaghetti Squash is also a popular alternative. I cooked the squash in the oven for 40 minutes and
used a fork to scrape it out.

Rice

I swapped white rice with cauliflower or sweet potato rice, which are available in the freezer section
of Coles or Woolworths. Similar to the approach with the pasta, I paired it with anything I
traditionally ate. People often boil cauliflower rice, but it goes gluggy, so instead I fried this for 5 to
10 minutes and it tastes much better. My favourite meal with this is curried sausages.

Wraps and bread

I swapped bread or wraps that I loved for lower carb alternatives and I could barely taste the
difference. If anything, I preferred these lower carb options. I avoided cereals or muesli as much as
possible because of their high sugar. Instead, I found a slice of toast with an egg would be perfect. I
would also make myself a ‘McDonald’s’ brekkie wrap with scrambled eggs, fried bacon and BBQ
sauce (lower salt).

Ice-cream

Companies are slowly becoming much more friendly to low-calorie options when it comes to sweets.
I found Halo Top’s ice cream fantastic for curbing my cravings for sugar. Each tub has 360 calories or
less so I didn’t feel guilty about eating it. They’re stocked at both Woolworths and Coles, but Aldi has
a cheaper version called Kenny’s 360. Keep an eye out for these products because more variety are

Here are a few of my favourite recipes:

Raw Caramel Bites

Ingredients

Base layer

1/2 cup macadamias
6 medjool dates, pitted
1/4 cup desiccated coconut

Caramel layer

1/2 cup macadamias
7 medjool dates, pitted
1/3 cup pure maple syrup or rice malt syrup
1 teaspoon vanilla extract
Pinch of sea salt

Chocolate layer

1/3 cup coconut oil
2 tablespoons pure maple syrup or rice malt syrup
1/3 cup raw cacao powder

Instructions

To make the base layer, add the ingredients to a high speed blender or food processor and blend until it resembles fine crumbs and sticks together when pressed. Spoon mixture into a 24 mini muffin pan (see note below) and press down with the back of a teaspoon. Place it in the freezer.
To make the caramel layer, add the ingredients to a high speed blender and process until completely combined and smooth. Spoon the mixture onto the bases and smooth over with the back of a teaspoon (see note below) and place back into the freezer for at least 1 hour to set.
To make the chocolate layer, melt the coconut oil in saucepan on low heat. Once melted, remove from heat and add the sweetener. Whisk briskly until well combined. Then add the cacao powder, stirring until well mixed through. Pour the chocolate on top of the caramel layer and place back into the freezer and let it set completely, approximately 3-4 hours. Once frozen, they are much easier to remove.
I keep mine store in the freezer in an air tight container and remove them a few minutes before serving/eating.

Chaffles

Ingredients

1 large egg
1/2 cup finely shredded mozzarella

Instructions

Plug in the waffle maker to heat.
Crack the egg into a small bowl and whisk with a fork. Add the mozzarella and stir to combine.
Spray the waffle iron with non-stick spray.
Pour half of the egg mixture into the heated waffle iron and cook for 2-3 minutes.
Remove waffle carefully and cook remaining batter.
Serve warm with butter and sugar-free syrup.

2 Ingredient Pancakes

Ingredients

1 banana
2 eggs

Instructions

Mash up bananas in a large bowl.
Whisk eggs (using a fork is just fine!) and add to banana paste.
Fry gently in a pan on low-medium heat with a little heated oil or butter.

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FEATURED

23% of women are more likely to be prescribed antidepressants while on the pill.

By Monique Reardon July 24, 2020

With one in four Australian women on the oral contraceptive pill, few are aware of the link between the pill and mental health conditions.

With more than 100 million women worldwide and one in four Australian women taking oral contraceptive pills, new research is showing a strong link between the pill and mental health decline.

Researchers from the Albert Einstein College of Medicine in New York have conducted a study examining the brains of women taking oral contraceptives.

Research found that women taking the pill had a significantly smaller hypothalamus volume compared to those who weren’t taking this form of birth control.

The hypothalamus is a small region of the brain located near the pituitary gland responsible for producing hormones and regulating essential bodily functions such as moods.

Dr. Michael Lipton, head of the study, concluded that a smaller hypothalamic volume was also associated with greater anger and showed a strong correlation with depressive symptoms.

Depression affects twice as many women as men and it’s estimated one in four Australian women will experience depression in their lifetime.

Since the 1960’s, this tiny hormone-packed tablet has been treated as a miracle pill admired by women who now have the power to plan their periods and pregnancies.

With depression being one of the most predominant and devastating mental health issues in Australia, the prized benefits of the pill no longer outweigh the newly discovered evil it can create.

So what exactly is the pill?

The oral contraceptive pill is a tablet taken daily that contains both estrogen and progesterone hormones. It works by stopping the ovaries from producing an egg each month, preventing it from being fertilised.

The pill is used for many different reasons including; pregnancy prevention, improving acne, making periods lighter and more regular, skipping periods and improving symptoms of endometriosis and polycystic ovarian syndrome (PCOS).

While the pill has many benefits for women, research suggests that it can be linked to causing mental health issues, a detrimental side effect that doctors aren’t telling patients.

Evidence from a large Danish study on links between oral contraceptives and low mood rings alarm bells as 23% of women on the pill are more likely to be prescribed an antidepressant compared to those who aren’t.

The study also found that depression was diagnosed at a 70% higher rate amongst 15 to 19 year olds taking the pill and women between the ages of 15 and 33 are three times more likely to die by suicide if they have taken hormonal birth control.

Medical practitioners are quick to point out the less harmful physical side effects of taking oral contraceptives, yet seem to fail to mention the psychological damage it can trigger to a women’s mental health.

The praised pill has seen doctors handing it out like candy on Halloween to every women complaining of cramps, blemished skin or wanting an ‘easier’ option for birth control.

While medication should only be prescribed when medically necessary to patients, the pill is being prescribed routinely and by default from doctors.

So why are the mental health side effects of oral contraceptives being hidden from unsuspecting patients who are being prescribed them?

Dr. John Littell, a family physician, explains that the side effects of the pill are not often told to patients as they are seen as not important.

“Physicians in training during the past thirty years or so have been taught to find any reason to put women on some form of contraception without mentioning the possible risks associated with these methods.”

This is alarming news as Dr. Littell also mentions that when talking about the side effects, doctors are trained to see them as less of a concern than the overarching “problem” of pregnancy.

“The pill is often prescribed without any sense of hesitation from the prescribing physician, stating risks are viewed as less important than encouraging the woman to take it,” Dr. Littell explains.

Many women are now breaking free from the synthetic hormone cocktail being put into their body daily that is mixing with their emotions.

With research telling us what the doctors won’t, it’s no surprise why the most common reason women now change or stop taking the pill is because of mental health side effects.

Articles written by women titled “Why I’ll never take the pill again” and “My nightmare on the pill” explore firsthand the impact this pill has on women and the decline of their mental state.

Psychologist Sarah E. Hill suggests that almost half of those who go on the pill stop taking it within the first yea r due to intolerable side effects, with the main one reported being unpleasant changes in mood.

“Sometimes it’s intolerable anxiety, other times it’s intolerable depression, or maybe both simultaneously,”

“Even though some women’s doctors may tell them that those mood changes aren’t real or important, a growing body of research suggests otherwise,” Hill states.

Digital media brand The Debrief has launched an investigation linking mental health to the pill, surveying 1,022 readers between the ages of 18 and 30.

93% of women surveyed were on the pill or had previously taken it and of these women, 58% believe that the pill had a negative impact on their mental health.

45% of women experienced anxiety and 45% experienced depression while taking oral contraceptives.

43% of these women sought medical advice about their mental health, and over half the women believed that doctors did not take their concerns seriously.

With studies revealing the truth and doctors trying to hide it, the alarming facts point to a deadly pill polluting the brains of innocent, unsuspecting women.

While the oral contraceptive pill still remains the most popular and accessible form of birth control in Australia, it should be taken with caution and use should be monitored daily to prevent the occurrence of harmful side effects.

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HEALTH

Switching to a healthy diet: 3 poor eating habits that you should avoid

By N/A June 16, 2020

You know that what you put into your body affects how you look, but do you know how the foods you eat can benefit or hinder your overall health? With modern nutritional science, dieticians and other experts know precisely how and why different foods cause changes in the human body and what an optimal diet looks like.

However, just because science has discovered the facts about healthy eating doesn’t mean everyone is going to adopt the best possible diet necessarily. As humans, we tend to poison ourselves with things that give us short-term happiness but contribute to long-term health issues (such as smoking cigarettes or drinking too much alcohol), but healthy eating will have a long-term positive impact on your happiness.

If you want to live as long as possible and avoid chronic health conditions later in life, you should switch to a healthy diet. The following will examine some common dietary lifestyle behaviours and how they affect your health.

Leaning on takeaway meals

One trend that’s becoming more noticeable with younger generations is a lack of ability and will to cook at home. Even people who rent apartments or buy houses with lovely kitchens will never touch them other than to use the microwave or prepare something simple like scrambled eggs.

This is because spending a little extra money to avoid cooking and have a pizza delivered or go through a drive-thru is more convenient than learning to cook. This is especially true for people who may be overworked and find it too difficult to prepare food from scratch every evening when they feel exhausted.

If you want to cook healthier recipes at home and still enjoy the convenience of home delivery, then a meal-kit delivery service could be the perfect answer. This involves having fresh ingredients delivered to your front door along with easy instructions that remove a lot of the often frustrating and dull parts of cooking that might have preciously dissuaded you from giving it a go.

Consuming too much sugar

Too much of a good thing never turns out well, and our relationship with sugar over the decades has become one of the leading causes of issues like obesity in modern society. In our quest to make food taste better we have become accustomed to seasoning all our food, even savoury dishes that you wouldn’t typically classify as being sweet.

It can be hard to avoid the consumption of sugar when it seems to be everywhere that we go and prevalent in so many social activities. For example, going to the cinemas with friends often mean stopping by the snack bar and buying sweets to snack on while you enjoy the film together, and you might feel like you are missing out on the full experience if you refrain.

You should try to make a commitment to consume less sugar and let your friends and loved ones know about it, so they don’t pressure you or put you in situations where consuming sugar is encouraged. Doing this won’t just help you, but it will also inspire others to follow suit and enjoy the health benefits of reducing sugar from their diets by making the switch to low sugar alternatives or simply not consuming as many sweetened products.

Eating too much red meat

Over the last few years, the vegan movement has caused millions to swear off the consumption of animal products to promote a more sustainable and ethical relationship between humans and animals. While the choice to become vegan or not is still a personal one for many people, you should be aware of the net negative effect that overconsumption of red meat can have.

While there is still a lot of debate around red meat, with biases that inform opinions on both sides, there’s no doubt that it is possible to consume too much of it. Studies have shown that many types of red meat are high in saturated fats that can contribute towards issues like cholesterol, which is notorious for clogging arteries and stressing the heart, potentially leading to heart failure. Also, the cooking of red meat (especially on smoky grills), can produce carcinogens in the meat, which are known to contribute to the development of some cancers.

Summary

After your genetics, your diet is the primary determining factor in your health and well-being. Proper nutrition is the basis from which healthy and long-lived people operate, so if you want to enjoy the benefits then you might need to think about changing some of your eating habits.

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