Singing Can Help With Depression

Singing Can Help With Depression

You may not think it is true but singing can help you with depression, I am not talking about music therapy although that is very effective. Learning how to sing will give you something to keep your mind busy, it can be a group activity, which will help you to socialize with more people – all of these things have been shown to help ease depression, so lets get in to how you can ease your depression symptoms with the power of singing.

With the emergence and advancement of the Internet, people can already do a lot of things online. Account holders can perform bank transaction on the Internet.. Communication between two people who may live on the opposite sides of the planet is possible, as well. In the virtual world of gaming, players from all over the world can compete with each other on the games that they love to play. Government transactions are also quicker and information spreads to a lot of people quickly, too.

The sector of education also benefits from the Internet and technology nowadays. With the existence and development of software applications, or commonly known as apps, such as FaceTime and Skype, the instructors and the students can interact and learn with each other about various subjects. The students can even take up voice lessons over the Internet.

However, there are many individuals, especially the students, who have second thoughts with regards to the effectiveness of online voice lessons. They have confusion as to how the whole teaching process will work. They also wonder whether they will be able to learn the lessons properly in this type of teaching or not as they think that in-person lessons are more effective.

Actually, many online voice lesson instructors can attest to the effectiveness of conducting voice lessons over the Internet. There are numerous benefits that a student can take advantage of if he opts to take up voice lessons online. If you are also thinking about taking up online voice lessons to improve your singing, here are some of the things that can help you make a decision.

Convenience is the biggest benefit that you can get out of online voice lessons. Nowadays, a variety of factors present themselves that usually make it hard for people to go to different places. For instance, traffic is everywhere. It will take a considerable amount of time for you to go from your house to the institute where the classes are held if there is traffic.

With traffic, you will have to wake up or prepare several hours early just to make sure that you will be able to reach your destination on time. In this case, you can say that you have already wasted a couple of hours just for transportation.

Online voice lessons allow you to learn the subject matter without the need to leave the comfort of your home. You can also assure yourself that you can allocate the time that could have been spent for transportation to other fruitful activities.

You could also save on transportation costs and avoid the hassles of going to and from one place to another. If you are not at home, you can attend your class at any time as long as you have a strong Internet connection.

Online voice lessons also allow you to meet other people, even those with different nationalities. You will be able to meet new friends from other countries. You will most likely learn about their respective cultures, too. You can do so by just staying inside your room.

When you decide to take up voice lessons on the Internet, you obviously need to have a stable Internet connection as well as a gadget with Internet capability such as a tablet or a computer. The bigger the screen of the gadget is, the better. Aside from that, you also need to have a high quality microphone  . This way, your instructor will be able to detect issues, such as breathlessness, tension, and strain, among others.

Ultimately, you need to create an account with Facetime or Skype, depending on which platform will the instructor hold the class. Other platforms are also available nowadays. Some of them are free while others require a certain amount of fee for usage.

Facetime and Skype are actually just two of the many free software applications that you can use. All you will need to pay for is the rate for your lessons. The companies made the necessary improvements to the quality of the apps just to make sure that it will be clearer.

With regards to whether which one is better, between online voice lessons or personal voice lessons, one is not actually better than the other. Everything is all about your preferences and your convenience. If you feel that you can learn and focus more through personal voice lessons, go ahead! If you feel comfortable with online voice lessons, so be it!

What is important is that you will get the most out of your lessons and that you will reach your goal as to why you are taking up such lessons in the first place.

Dumbbell Exercises That Anyone Can Do

Dumbbell Exercises That Anyone Can Do

Both men and women alike want great bodies. They want to shed off extra fat and build their muscles, instead. For men, they want muscular physiques while women want toned ones. Women, in particular, usually place great importance on their arms since they typically expose their arms a lot. They want to be able to wear sleeveless shirts and gowns without having to worry about their arms being flabby. As I have mentioned in my other posts, exercise is a great way to beat depression.

If you also wish to get toned arms as well as a lean body and a flat stomach, then there are certain exercises that you can perform to aid you in the achievement of such goals. These exercises typically target the arms to make sure that they get as toned as possible. One of these exercises are dumbbell exercises. Here are some of the workouts that you can perform with the help of dumbbells.

The first one that you can do is a reverse lateral. (see video above)This type of exercise targets your deltoids, soleus, glutes, adductors, quadriceps, and hamstring. To do this exercise, you should carry dumbbells on both of your hands. Afterwards, you have to take a step sideways or on a lateral position. Then, you will have to reverse lunge so that you can lengthen your spine. You have to remain in the lunge position for a few seconds, and while you are at it, you should raise the arm similar to your outside leg for pressing weight above your head. Then, lower it down. You will have to repeat the same action on the other side.

Another exercise that you can do is the adductor squats using one dumbbell. (see video above)To do this, you have to keep your feet apart and make sure that their position is wider than your hip. You should also keep your back straight and hold the dumbbell with both hands and lock it in the middle. Then, slowly go to a squat position and put your weight on your lower body. Stay that way for several seconds. Afterwards, go back to your starting position.

arm pull over with straight leg crunch

The arm pull-over with straight-leg crunch is also an exercise that you can perform. (see image above)This exercise targets your hips, abs, and your upper back. In this exercise, it will be great if you will use dumbbells that weigh around four or five kilos. Lie on your back with your hands on the side, holding the dumbbells. Then, your legs should be raised to an angle of 45 degrees. At the same time, you also need to raise your arms over your chest as well as your shoulders. In this manner, you will achieve a perpendicular position between your arms and legs. Stay at this position for several seconds and then go back to the starting point. However, make sure that your legs do not touch the floor.

Another modified exercise, you will need a sturdy bench and your dumbbells. While holding your dumbbells, you must step on the sturdy bench with your left foot only. Afterwards, you need to raise your right thigh and bend your knee on a 90-degree angle. You also need to curl your arms towards your shoulders at the same time. Go back to your starting position and do the same action on the other side.

You may also perform the stiff-legged dumbbell deadlift. With this exercise, you have hold dumbbells on both hands. You have to stand with your legs spread in shoulder-width. Bend your knees slight. Then, keep your back straight while bending forward at your waist. Lower your hands to your feet to stretch your hamstrings. Once you feel such stretch, you should then go back to your starting position and start again.

There is also the deadlift with dumbbells and arm extension. To do this, get into a standing position and keep your feet apart at hip-width. Bend your knees slightly. Hold the dumbbells and keep them at your sides. Make sure to keep your back and your arms straight at all times. Then, lower your body by bending your knees until your arms reach below the knees. Afterwards, you should extend your right arm forward and then lower it back again. Go back to starting position and repeat similar steps on the other side. You should be feeling tension on your hamstrings constantly while doing the steps.

Effects Of Exercise On Depression

Effects Of Exercise On Depression

Have you ever noticed when you sit around home all day you tend to feel blue?

The Psychological Benefits of Exercise for Anxiety and Depression

You would have often heard 30 minutes of moderate exercise, several times a week recommended for your physical health but exercise can give your mental health a real boost, helping to combat depression. Exercise has been shown to lower blood pressure, reduce stress, improve mood, encourage better sleep, increase motivation, and up your energy levels – all of which contribute to a healthier state of mind and overall well being.

What are the benefits of regular exercise?

Healthy changes to your brain – exercise releases endorphins, endocannabinoids and neurotransmitters that can all ease depressive symptoms.

Breaking the depressive cycle – exercise provides a distraction from negative thoughts that feed into anxiety disorders or depression. It can help you take your mind away from worries and allows you to focus on being present.

Calming influence – Increasing your body temperature through physical exercise has been shown to have calming effects.

Confidence booster – Getting in shape and achieving exercise goals gives a boost in self-confidence for a more positive outlook.

Grow your social network – Exercise groups, classes at the gym or sports teams allow you to meet new people and give you an easy way to socialise. Even if you are just walking the neighbourhood, it’s a great chance to say hello and improve your mood.

How much exercise?

The normal recommendation of 30 minutes of moderate exercise 3-5 days a week has been shown to be effective in battling depression. However much smaller amounts can make a big difference, even just 10-15 minutes of rigorous activity like running or cycling can improve your mental health. Keep in mind that the benefits of exercise are greatest over time – so finding something you love doing and turning that into a routine is the best way to see improvements over the long term.

Structured Exercise vs Activity

When we say ‘exercise’ it brings up images of sweating it out at that gym for hours, or a boot camp where you’ll be heaving weights and running laps. These are examples of structured exercise programs that are planned and repetitive in order to improve physical fitness.

But really anything that contracts your muscles and uses up energy is exercise. This can include a range of easier, everyday activities that boost your fitness and keep your mental health in check like gardening, walking, housework or any leisure activity that gets your body moving. Some suggestions would be push ups, sit ups, if you have free weights then go try some lunges, if you have a pull up bar then check out this pull up routine.

Whether you like to push yourself hard to take it easier – research shows that all forms of regular exercise will have positive outcomes for your mind and mood. To get started, think about small changes to include exercise in your everyday life, perhaps that is parking further away from work and walk to rest of the way, take the stairs whenever you can or dusting off your bicycle for an after work ride.

Getting Started with Exercise

Overcoming a lack of motivation can be difficult. Getting starting and sticking with an exercise routine is often a challenge but here are a few helpful steps that you can take:

  1. Discover what you love. Get involved with your kids, walk the dog or work in the garden. Try out some new things to get your body moving, when you find something you truly enjoy it will be less of a chore and more of a reward.
  2. Find support. Talk with your doctor or care team to find an exercise plan that fits in with your overall treatment plan.
  3. Start small with achievable goals. Running a marathon is probably not a reasonable goal so break up your plan into smaller, reachable targets. That way you are more likely to stay on track and not get discouraged. For example, you could start out taking walks a few times a week, then gradually increase your activity.
  4. Be prepared for obstacles. Barriers will present themselves and some days you might fail. This is normal for everyone so remember tomorrow is a new day so just try again.

Should I see my doctor?

Whenever starting a new exercise routine, its best to check in with your Doctor. They can review your overall health, medications and history to let you know how much exercise and what kind of intensity will be safe for you. Exercise is one tool in the fight against depression and are not necessarily a replacement for psychotherapy or medication, if your symptoms are overwhelming or interfering with your daily life, see a Doctor and mental health provider as soon as possible.

After Workout Nutrition

When you are done working out you want to replenish your body with vital nutrients, I suggest doing this by having a recovery drink aka ‘health shake’ basically you want to get a decent drink blender and add some greens, some fruit and some superfoods, blend it all together with some coconut water and you are good to go!

Some Weird Reasons For Depression And How You Can Solve It

Some Weird Reasons For Depression And How You Can Solve It

Depression is becoming more and more common and a lot of the reasons for it are often simple overlooked problems that are somewhat easy to be solved. This will post will examine some of the most common causes which will both surprise you and shock you.

Omega Oils Out Of Balance

Most of us have heard eat walnuts or take your fish oil for good health, which is true, but did you know that omega 3 – omega 6 in balance can actually cause depression? (1) Most western diets are out of balance – too much omega 6  so sorting out the balance by taking good quality fish oils or chia seeds for example is a good place to start.

Horrible people in your life

depression meme

You may have seen many variations of the meme pictured above, most people would say that it’s a meme so do not take it seriously. Unfortunately that could not be further from the truth, there is no point being around toxic people, it will only bring you down. Weather it is an abusive relationship, a horrible boss or even a family member, either get them out of your life or try and come to an amicable solution.

Hormone In balance

Food additives and chemicals such as BPA, pesticides etc. are whats known as xenoestrogens. They are not true estrogen but they behave just like estrogen in the body. Go organic and drink out of a BPA free plastic bottle, or glass, stainless steel etc.

Unrealistic Body Expectations

This goes for both men and women, many models are often attractive people to begin with but are then photo shopped to achieve a level of beauty that is un achievable to regular people, so don’t try and match these unexpected standards. With that being said you can get close, and you should always aim to not just be yourself but be your best self; go to the gym, lose some weight, try getting rid of that cellulite and overall self improvement, weather that be at your job, your personal relationships or what ever.

Poor Diet

Did you now that a lot of your seratonin is produced in your stomach? So eating well and having good digestion can play a role in your mental health. Firstly a healthy body equals a healthy mind, many do not understand this powerful correlation. Secondly if you are having digestion problems such as a food allergy than this can effect your moods. Clean up your diet with organic wholefoods and sort out any food allergy’s you may have.


If you have tried all of the above and are not having any joy that does not mean that you have to resort to pharmaceutical anti depressants. There are many natural alternatives available, just look through this site and you may find something that works for you.



Staying Strong After 50

Staying Strong After 50

At some point, we all reach that age where we start to feel our youth slip through our hands. It’s a terrible feeling knowing that one day we will grow old, and possibly lose the ability to do certain things. However it doesn’t mean that we have to feel sad about it. Getting old is part of life. No one can stop it, but at least we can take certain steps to look and feel the best at our age.

Staying Active

The real key to staying strong is to stay active. While watching television, and relaxing all day is a great thing, there can be a danger to this when done excessively. The reason why we get debilitated or bed ridden is because we become inactive. We allow our body to age, and wither away. However, an active body slows that process down. Our bodies are allowed to regenerate themselves after every physical workout, and maintain their current state. We stay idle, and ready for the next physical task.

Just because you get old does not mean that you have to put a stop to things that require hard work. Of course you are going to have to make some realistic adjustments too. For example, you may not be able to lift as much as you could, but can definitely still lift.

Here are some things you can do to stay active and strong:

Weight Training

Great for building muscle and strengthening bones which is especially important when you are old.

Join a Martial arts Club

You don’t have to fight, but martial arts is a great mix of cardio and strength training. It’s also a great way to relieve, and vent stress which contributes to rapid aging.


Maybe you can’t run as fast as you used to, and so what? Walking is a great alternative. It’s less damaging to the knees, and a good way to burn calories. The sky’s the limit. Go hiking and give yourself a challenge, or take the scenic route and enjoy the view.

Being Mentally Strong

It goes without saying that everything is harder when you are older. Most of the time you probably feel too lazy or less energetic to do anything. Then of course you deal with muscle sourness from exercise, and what not. Set realistic goals for yourself and gradually move up the ladder. When you set goals, you are less likely to quit knowing that failure is now involved, and many of us don’t like to fail.

This is where the real challenge is. Being strong is more of a mental game than anything else. If you can overcome this grueling obstacle you are set on achieving anything regardless of age.

Lose Weight And Lose The Blues

Lose Weight And Lose The Blues

Losing weight is not just about vanity, it is about your physical health as well as your mental health. When you are overweight your self esteem will drop which in turn will put you in a bad mood. Also your body can not function at normal capacity and we know the connection between your physical and mental health.

Being overweight will also reduce your chances of attracting the opposite sex, by now you are beginning to understand that being happy and healthy. Losing your sex appeal due to being overweight is particularly prevalent in women, if you do not have the money to invest in the best weight loss program for women then be sure to check out the tips below….

There are lots of tested-and-proven approaches to slimming down. Starving yourself isn’t one of them. Always go for methods that wont jeopardize your health at the end of the day. Okay? Lucky for you, down below is a collection of ten awesome activities, which intend to help you achieve the target weight in, say, a couple of months. Read on!

  1. big plate of foodCut that huge serving. If the plate you’ve been accustomed to having always had chock-full of food, well you got to cut it off till the serving looks healthily smaller. This thing also applies to your beverages. Prefer smaller cups or mugs.
  2. Eat more vegetables! You don’t like veggies?   Fine, but you kind of need to force yourself to eat them ASAP. Their high fiber content will aid you in shedding that stubborn fat. Have a bowl of salad at least once a day (to start with). Munch on tomatoes and carrots as if they’re bacon and hotdog.
  3. Cereal. Did you know that those who have cereal for breakfast are less likely to go big in weight or obese? It is massive in calcium and fiber, but never in fat. Have cereal sessions five days a week and you’re on your way to looking sexy.
  4. Keep a journal of ALL your eating exploits. Take note of what you’re eating and how much you’re gobbling up. According to numerous studies, those who make diaries of their eating habits end up consuming 15 % less calories compared to those who pig out like it’s nobody’s business.
  5. Your stomach should be grumbling before you start eating. Once that stomach lets out a growl that would put Christina Aguilera’s to shame, that’s when you’d know that you actually need food. If this didn’t happen yet, you got to stay put wherever you are and keep distance from the edibles. Sometimes, you’re just bored, but you always tend to equate it to your being hungry.
  6. Apple, peppermint or banana—sniff out and you’d lose weight. In a study conducted by Alan R. Hirsch, M.D. of Chicago’s Smell & Taste Treatment and Research Foundation (which included 3,000 volunteers), it was found out that the more you sniff one of the stuff mentioned above, the lesser the possibility that you become hungry. In effect, you lose weight.
  7. stairs are good exerciseMake use of the stairs. What are these staircases for? They will help you slim down. Move up and down that flight of steps 10 minutes a day and you’d witness awesome results! Try it.
  8. Walk that walk. Brisk walking is one of the many simple ways to lose weight. Saunter wherever possible for 20 minutes on a daily basis, and you’d gradually see that flab fade till it’s gone. Instead of snacking, why not take part in this?
  9. Brushing your teeth is not merely just it. It does not only give you a much cleaner teeth and a fresher breath, but it also tends to normalize your food intake. Because when you finally got that minty feel in your mouth, your brain sort of reminds you like this: “Hey, you’ve already had enough!” Isn’t it amazing?
  10. couch potatoeLess TV, more sexy. Don’t be a couch potato if you want to look better in no time. Getting stuck watching TV all day means the beginning of your weight struggle. Get up and do some physical activities that could possibly eliminate the calories you carry inside your body.

There they are, staring at you like losing weight is now or never. Are you ready to fight the bulge? You’re good to go!

If you have tried all that and are still not having any success then watch the fat sick and nearly dead documentary, trust me when you watch it you will know what I am talking about…

Gut Flora Has An Impact On Your Mental Health Too

Gut Flora Has An Impact On Your Mental Health Too

The discovery of antibiotics has done wonders in the progress on modern medicine. Health professionals were so fascinated with the drug-based approach to all infections. They thought that they have totally won against the battle with infections. Good old remedies were forgotten. However, the abuse of antibiotic drugs paved the way to the increase of antibiotic resistant superbugs.

What’s worse is the effect they have on your gut flora and recent studies have shown a link between gut bacteria and depression from the overuse of antibiotics. They are in the meat that we eat and are being over prescribed by doctors.

The dependence on drug based treatment of infections also lead to compromised gastrointestinal function and different kinds of autoimmune diseases. Even just a single course of antibiotics may cause long lasting damage to the gut flora.


Drug based antibiotics should only be used for emergency situations as a last option. For trivial infections, nature provides effective alternatives. Here is a list of natural antibiotics which will treat different kinds of infections.

  1. Oregano Oil

Of the 40 available species of oregano, Origanum vulgare and Thymus capitatus are the best. Dr. Mercola listed conditions which will be treated by oregano oil.

  1. Foot or nail fungus. Drop a few teaspoons of oregano oil in a small basin with water and soak your feet. One drop of oregano oil can also be mixed with a teaspoon of olive oil and apply directly to affected area.
  2. Parasites and Infections. Mix one drop of oregano oil with a teaspoon of olive oil and apply it under your tongue. Rinse after a few minutes. Do it four times daily.
  3. Sinus Infections. Drop oregano oil in a container of steaming water and inhale the steam.
  4. Cayenne Pepper is a spice long known for its healing capacity and antibacterial effects. The spice is effective in the treatment of vulvovaginitis, an infection affecting women. It may cause burning sensation upon skin contact so it’s important to use a diluent such as olive oil. Cayenne pepper also helps relieve strep throat.
  5. Colloidal Silver is a very strong natural antibiotic recommended only for external infections like swimmer’s ear and skin infections. Ingesting colloidal silver may damage the gut’s natural flora.
  6. Concentrated grapefruit seed extract is helpful in the treatment of warts. It is also effective in the treatment of other diseases caused by gram-positive organisms.
  7. Garlic kills bacteria, fungus and viruses without harming the good bacteria in our gut. It is effective as weight control agent, antioxidant and anthelminthic. Garlic contains Vitamins B, C and minerals. The ingredient allisin found in garlic is potent antibiotic against MRSA.
  8. Researches prove that ginger contains antibacterial effects against food borne pathogens such as salmonella, listeria and campylobacter.
  9. Ronald Hoffman said that the potency of olive leaf extract as healing agent was discovered in the 1800’s for malaria. It is best known for its antipyretic effect.
  10. Turmeric is great natural remedy for Helicobacter pylori found in ulcers. Dr. Kelly Brogan even uses it for her holistic psychiatry practice.
  11. Echinacea is an herb effective against infections affecting the respiratory system. Other diseases treated by Echinacea includes UTI, vaginal yeast infections, genital herpes, septicemia, gingivitis,
  12. Manuka Honey is the best type of honey for fighting infections. According to Dr. Mercola, it has been proven that Manuka honey is effective against more than 250 types of bacteria.
  13. Pau d’ Arco is an herb highly effective for resolving Candida infections. It counteracts fungal overgrowth.

Your Physical Health Directly Impacts Your Mental Health

Your Physical Health Directly Impacts Your Mental Health

Most people downplay the effect that your physical health has on your mental health. Sure most people would agree that if you are constantly stressed it will be detrimental to your body, for example accelerating the aging process,increasing your blood pressure and weakening your immune system.

So it would make sense that if you are happy then your positive mental health will effect your body in a positive way and vice versa.

Cliché as it is, but health is wealth. If all of your body systems are in good shape and in tiptop condition, there’s just nothing that you can’t do. You can get the job done and you can have fun after a hard day’s work without ailments getting in your way.

It all boils down to lifestyle. If you’re living a kind of life that upholds your well-being, you are going to be hale and hearty no matter what. What’s great is that you can start anytime you want to. You wouldn’t even need to pay for it.

Following are eight beneficial practices that could surely make you healthy. They don’t require that much effort on your part. As long as you’re all set and ready to take on the challenge, you’re good to go!

  1. sugarConsume less sugar. This doesn’t mean that you got to stay away from anything sweet, but avoid foodstuff that have high fructose or white sugar content. They’re not the kinds of sugar that your body would ever need. Those only increase the risk of your acquiring health-related illnesses, and could also lead you to obesity. Munch on nuts, apples and carrots instead.
  2. Move! Exercising never gets old, does it?   As you wake up in the morning, stretch those muscles out to get you all pumped up for the day. Spend at least 30 minutes daily by engaging even in light physical activities such as normal or brisk walking—just anything that could get your body moving. Or, if you’re more determined, make sure that you’re taking 10,000 steps a day. Notably, exercising makes you live four years longer!
  3. Binge not on TV. Spending the whole day in front of that wide, HD screen could only get the best of you. If you’re on some sort of TV marathon, you’re barely moving, which could eventually put your heath at risk. In a study conducted in 2010, you will be 46% nearer to death if you watched TV as often as four or more hours each day. So, turn that thing off and, maybe, do some yoga.
  4. sunBe afraid… be very afraid of the sun. Not really, but avoiding sunlight altogether could be the death of you. Too much of it would only give you wrinkles and that saggy skin you totally abhor. However sunlight is very good for your health in the right amounts, it gives you essential vitamin D which helps keep the blues away and keeps your immunity strong!
  5. Go see your doctor! Sometimes, you become overconfident that you no longer consider getting tested by a health specialist. That’s just a bad idea. The most important thing is for you to make sure that your body is free from diseases (which you can’t detect by simply looking at yourself in the mirror). Gift yourself with a colonoscopy or something. Go on regular check-ups. Again, just to make sure that your health is in awesome shape.
  6. Floss is boss. Don’t underestimate the power of an unassuming dental floss. There are harmful foreign elements that just can’t be put out by simple brushing. You got to be flossing for your dear life. It helps extinguish bacteria that have the capacity to go as far as your bloodstream and cause you heart illnesses or inflammation. Scary! Never activate your lazy bones so you could have the motivation to floss your way around after brushing your teeth. Everybody knows that it’s the only way you could do it.
  7. Too much drinking and smoking are a no-no. How many times should the word tell you this? Yes, they make you feel good. But, the real question is: Would alcohol and nicotine do you good in the long run? Hell no! self control is the key. Know when it’s already too much.
  8. Spread kindness. What’s that one feeling you get after you’ve carried out an act of generosity or compassion towards someone? You suddenly feel good, don’t you? If you don’t know it yet, hear this one out—igniting that goodness inside your heart actually makes you healthy. Talk about food for the soul!