Lillians story- a battle with depression and surviving!

My name is Lillian. I am a senior. Lyn asked me to write my story so here it is !


I have had depression and anxiety for years, and in hindsight had it as a young school girl but did not recognise it until much later in life. My depression has been caused by anxiety and low self esteem, and has been triggered usually by a worrying event, such as a loss, or a death or a situation that has weighed me down to the extent where I have dwelt on it so much that the chemicals in my brain have changed. Some say I may be pre-disposed to depression or it is genetic, and I have felt that I want to blame someone for it, but the bottom line is I have it and have to deal with it and I know that is it treatable and not just something you can just "snap out it".


There are professionals who can help. I required medication, but have also sought help from 'Focus' and learned techniques of breathing and meditation and letting go of worrying thoughts and to stay in the moment. I have had to work through panic attacks which at times I thought 'I can't breath - this is it, I'm going to die' and nocturnal panic attacks can be terrifying. Well - I'm still here!


I have learned slow breathing and to recognise the positives instead of the negatives and to focus on what I am doing in the moment. Writing down positives each day far outweighed the negatives. I listen to meditation CD's or sit quietly and visualise myself in another place and time that I'd really like to be in.


With behavioural therapy I can identify my anxieties and say to myself when it effects me physically 'Im ok, I'm just dizzy, nothing will happen to me, just focus on the breath. I won't let this get out of control'. A lot of self talk helps, so does a mental stop sign and a lot of exercise.. Nothing is just handed to us in life and I have had to work at getting well each day.



I can say after many months, even years, I'm actually enjoying life and from any depression I have been through, I have learned something positive and grown from it. I cannot waste my life worrying about things that haven't even happened, it is too draining and saps my energy, but I feel now I'm living each day as it comes. There maybe some lows along the way, but I feel I now have the tools to help me through those times, always focusing on the way I breath. I am now trying to build on all I have learned and believe in it. It is real.....Don't forget to breath!!!.....Lillian

Full of Beans!

Did you know that beans and legumes contain many essential nutrients that the body needs to stay healthy? They are high in B group vitamins, iron, calcium, zinc, phosphorous and magnesium.

The phytonutrients and antioxidants in beans are important for reducing inflammation in the body - which is the basis for heart disease, cancers and many other chronic illnesses.

Enjoy green and brown lentils, soy beans, chickpeas, mung beans, butter beans, four bean mix, lima beans and black-eyed beans, to name a few- let your imagination run wild with exciting recipes to tempt and excite your taste buds- plus you will be doing your health and energy levels a favour!

A simple tip to reduce blood alcohol level

Slow down the speed of that first alcoholic drink to extend about one hour.

“If you skull the first drink, your blood alcohol level goes right up and your body will try to keep it there for the rest of the night”. If you slow down that first drink – you are less likely to drink as much throughout that evening. A simple piece of advice from David McGrath of NSW Health Mental Health and Drug & Alcohol Office.

The good news is that in Australia the quantity of alcohol consumed has fallen slightly since 2007-2008 to 9.95 litres per person per year according to the Australian Bureau of Statistics. By comparison the Irish drink more than 13 litres per person. Germans, French, Spanish and British drink approximately 11 litres per person per year.

These days, problem drinkers are more likely to seek help.

Help is available from government services.http://www.health.nsw.gov.au/mhdao/index.asp

Not hungry in the morning?

Snacking late the previous night or perhaps a mistaken belief you will lose weight, may lead people to avoid breakfast.

Breakfast is THE most important meal. “Breaking the fast” literally means to kick start your metabolism, to burn fat and provide energy for the day.

Breakfast will boost energy to sustain you through the day. Put you in a good mood and act as an anti stress agent. A good start to healthy eating is more easily maintained through the day.

Breakfast helps to boost you immune system and regulate blood sugar and insulin levels. Especially important for children.

The Breakfast Book by Sue Radd provides these tips

People who eat breakfast tend to be thinner and snack less.
Start the day peacefully.
Plan breakfast the night before have things ready including clothes, lunch and other necessities.
You have a better chance to be energised and remain the calm throughout the day.

Children and the internet - How much is too much?

More than half of Australians have the internet at home and a household with children is more likely to have a computer with internet access.

Children can benefit from the internet because it offers them more text-based information than other media. It can help improve a child’s interest in reading and their problem-solving skills. But how do you know what is too much exposure to the internet?

The Australian Council for Children’s Film and Television suggests that up to an hour a day is enough screen time for children under seven or eight. For older children, 1½-2 hours is enough. (this includes computer, TV and electronic games)

Extended and frequent use of the computer can effect a child’s health and fitness. Here are some interesting points that might help you limit "screen time"
· When using the computer, set the kitchen timer
· Encourage your child to engage in a range of activities that are alternatives to web surfing. An afternoon at a local library followed by a milkshake could turn into a much valued experience

Encourage children to discuss homework and assignments with family and friends. For example, a mother overheard her friend telling the history behind Taj Matal to a child. She found the story very interesting and would normally have automatically depended on Google for an answer.

It is also important to keep in mind that information you find on the internet may not always be accurate. Confirm that sites have credibility when researching school work or obtain the information from alibrary resource

Abstinence is best

"The festive season seems to give licence to indulge in alcohol. Yet the many proven health risks far outweigh any suggested benefits for the heart."

Sue Radd, well known Hills District Nutritionist weighs up the pros and cons of alcohol in this informative article

http://sueradd.com/columns/foodcolumn04_10.pdf

Live longer

On Channel 7's The Morning Show in October 2009, Local Hills District Nutritionist, Ms Sue Radd spoke about healthy heating for long life.

Ms Radd stated that "it is the colour in colourful fruit and vegetables that help prevent inflammation and lowers cholesterol. This in turn slows down the ageing process. " She said that "legumes that is beans, lentils, tofu etc are the key food group associated with a long life span".

Studies of some unique aged populations known as "blue zones" have shown certain communities life a significantly longer and healthier life. This includes Sardinia in the Mediterranean, Okinawa in Japan, The Adventist Group in California and Costa Rica in the Caribbean . In Japan , Sue Radd said "they have a saying Eat until you are only 80% full. This calorie restriction also prevents obesity which is driving the killer diseases in western countries."

Other lifestyle factors which are shown to contribute to healthy living in these groups include good family values, respect for elders, good work ethic and a belief in a higher power. They also tend to be no smoking and drink less alcohol.

SUMMARY:

To live a long healthy life eat a plant based diet including legumes and some fish and eat smaller portions.

You can check out Sue Radd's segment on longevity diets at: http://au.tv.yahoo.com/video/-/watch/16345021/