Browsing: Health

Natural Healing Oil That Is Superior Than Prescription Antibiotics

natural oil

Antibiotics Do More Harm Than Good

Ask yourself, do you tend to focus more on the outcomes rather than the journey itself? From get-rich-quick schemes that pervade the internet to instant weight loss programmes, we as a society are addicted to quick results. Unfortunately, this has led to many destructive behaviours including healthcare.

The Wall Street Journal published a fantastic article highlighting the fact that doctors too often prescribe the ‘Big Guns’ as impatient patients demand a quick fix.

“Overuse of antibiotics, and prescribing broad-spectrum drugs when they aren’t needed, can cause a range of problems. It can make the drugs less effective against the bacteria they are intended to treat by fostering the growth of antibiotic-resistant infections. And it can wipe out the body’s good bacteria (probiotics), which help digest food, produce vitamins and protect from infections, among other functions.

In a July study published in the Journal of Antimicrobial Chemotherapy, researchers from the University of Utah and the CDC found that 60% of the time physicians prescribe antibiotics, they choose broad-spectrum ones…

A similar study of children, published in the journal Pediatrics in 2011, found that when antibiotics were prescribed they were broad-spectrum 50% of the time, mainly for respiratory conditions…

Both studies also found that about 25% of the time antibiotics were being prescribed for conditions in which they have no use, such as viral infections.”

Fortunately, there is a healthier alternative to antibiotics without the side-effects. That’s means no more antibiotic resistance, destruction of probiotics or leaky gut.

Oregano Oil: Natural And Healthy Alternative To Antibiotics

Oregano oil is derived from the leaves and flowers of oregano (Origanum vulgare) and its various medicinal uses were appreciated since the times of ancient Greeks and Romans. The Greek name for oregano “pros” and “ganos” translates into “joy of the mountain”.

Keep in mind that there are at least 40 different variants of oregano oils sold in grocery stores! It takes over 1000 pounds of wild oregano to produce just 1 pound of oregano oil and only oil made from Origanum vulgare and Thymus capitatus are known to have therapeutic effects. Therefore if you want to incorporate this “joy of mountain” herb to your arsenal of natural healing tools, it’s important to source the right product.

Like always, I’ve researched and sourced the best oregano oil product available, but more on that later.

Health Benefits Of Oregano Oil

The compound responsible for its therapeutic effects is carvacrol. Over 800 studies reference carvacrol in PubMed (the world’s #1 database for scientific evidence-based literature) and they strongly support carvacrol and its healing capacity. It’s proven to reverse or reduce:

  • Bacterial infections
  • Fungal infections
  • Parasites
  • Viruses
  • Inflammation
  • Candida
  • Allergies
  • Tumors

Thanks to their natural anti-bacterial, anti-viral and anti-inflammatory properties, it works as a versatile antidote for a myriad of conditions. And because they are safe, depending on your health goals this natural oil can be either inhaled, applied topically (directly on skin) or ingested without the fear of side-effects.

How To Use Oregano Oil

Oregano oil is safe as long as it’s diluted in water or with a carrier oil. Best choices of carrier oils are jojoba, olive and coconut oils. Clinical herbalist Michelle Lynde says that the ideal ratio when diluting oregano oil is “one part oregano oil to three parts carrier oil.” Doing a spot test for any allergic reaction before is always recommended. Simply apply a diluted drop on your arm and see if any irritation occurs. If you are pregnant, you are advised to consult your primary healthcare physician first.

Treating foot or nail fungus: Drop few teaspoons of oregano oil in a basin of lukewarm water and soak your feet in it. If carrier oils such as jojoba or coconut oil are used, apply it directly on affected areas.

Killing parasites and infections: Dilute the oil (water or carrier oils), and place it under your tongue. Hold it there for few minutes and then rinse it out. Repeat this at least four times a day.

Alleviating sinus infections and colds: Drop few drops of oregano oils in a pot of steaming water and inhale the steam.

Relieve bug bites and rash: Dilute with carrier oils and apply topically onto affected areas.

Ward off insects: Carvacrol in oregano oil also works as a natural insect repellent. Put few drops on outdoor furniture, or apply a diluted mixture on your skin when heading outdoors.

Oregano oil is truly an amazing herb that should be incorporated in everyone’s aresenal of natural healing tools. But like I said, finding the right product is the most difficult part. As I mentioned earlier, I’ve researched, sourced and reviewed the perfect product available on the market today. Refer to the resource box for more information.

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5 Health Mistakes That Most People Make

health mistakes

Do you want to look healthy? If so, you should avoid making the 5 most common health mistakes. Most people eat unhealthy stuff and don’t exercise at all. As a result, they fall sick. As a matter of fact, one of the most common causes of obesity is overheating and not doing any exercise. Below are 5 mistakes you should avoid should you want to stay in good shape.

Not drinking enough water

For most people, it’s difficult to drink 8 glasses of water on a daily basis, but you can find some easy ways to keep hydrated. You may put some berries in your drinking water to make it delicious. Another good idea is to drink lemon water. Remember: dehydration can cause fatigue, dry mouth, constipation and mood swings. On the other hand, drinking water will help you control your cravings and appetite. As a result, you will be able to maintain your weight. So, you should make it a habit to have at least 8 glass of water each day.

Skipping meals

If you skip meals, your metabolism will slow down. As a result, you will tend to overeat, gain weight and get a lot of serious diseases. Moreover, the lack of energy will cause you to feel tired and sleepy throughout the day.

So, the solution is that you should eat whole foods, such as nuts, beans, seeds, veggies and fresh fruits. This will boost your metabolism, increase your energy, enhance your digestion and keep your appetite under control. Ideally, you should eat three servings of veggies and fruits on a daily basis for improving your overall health.

Not eating protein

You should have enough vegetables in order to get enough protein. If you want to stay healthy, you may want to provide your body with the right amount of calories. This will help your body control your blood sugar levels improving your focus and building muscle mass. You can go for buckwheat, hemp, spirulina, chia seeds, and eggs, for instance. These things will supply your body with protein.

Not eating carbs

The lack of carbohydrates in your body can cause fatigue, headaches, constipation, mood swings and nausea. Also, it can also make you eat too much.

When it comes to carbohydrates, you should make wise choices. You may add legumes, whole grains, seeds, fruit, nuts and vegetables. However, having too much of them is a bad idea.

Not getting fat

Fat can cause obesity if consumed unwisely. In the same way, not eating enough fat may have adverse effect on your body. Your body will work properly only if you provide it with enough fat. Your body gets energy from fat to perform the daily chores. So, you should get a couple of tablespoons of fat on a daily basis. This will help you stay in good shape. You can eat seeds, avocado, olives and nut butters for providing your body with enough fat. It’s a good idea to avoid animal oils and fats.

Hopefully, you will avoid these mistakes down the road. Stay healthy!

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How Stress Can Break Your Heart`

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Most of us heard about the relationship between diet and heart disease. We know that too much cholesterol and fat in the body can trigger a heart attack. What about unhappy thoughts, stress and the feeling that life is going against you? Does your thinking affect your heart’s health?

Put your left fist, thumb on top, up to your breast bone, slightly to the left of the centre. Squeeze your fist hard and rhythmically. Your heart beats like this, some 100,000 times a day pumping about four quarts of blood through your body minute (and much more when you are stressed or are exercising)

Put your fist back up against your breast bone, thumb up. Squeeze it as hard as you can, again and again. Imagine doing this all day long, year after year, for a lifetime.

Oxygen is not the only vital substance that the heart pumps through the body. Hormones secreted by the pituitary gland, by the adrenal glands, by the thyroid, and by other glands are carried to every cell in the body. So are the products of digestion, such as glucose, vitamins and enzymes.

Blood does not randomly flow through the body, of course. It flows systematically through a seemingly endless series of arteries and veins. When oxygen enriched blood leaves the heart, it flows through large arteries and smaller arteries, and then through the very small arterioles. The arterioles give way t the tiny capillaries. Only when the blood has reached capillaries does it exchange its oxygen for carbon dioxide. At this point, the blood begins its journey back to the heart. For capillaries to venules to veins, the blood flows through ever widening pipes back to the heart.

The arterial vessels carrying freshly oxygenated blood from the heart can be viewed as life giver in this ital exchange; they bring oxygen, nutrients,, hormones and other substances to the body’s tissues. The veins guiding the “used” blood back to the heart can be viewed as the garbage disposal part of the system.

The Simple Formula

In medical school, doctors learn a simple formula: blood Pressure = Cardiac output x arterial Resistance. This means that your blood pressure level depends on how much blood the heart pumps per unit of time (cardiac output) and how difficult it is for the blood to move through the “pipes” (arterial resistance).

If your heart starts beating faster than normal, its output has increased. And greater cardiac output means increased blood pressure. Your heart is trying to move the blood through the “pipes” faster, and much work harder to do so. When it does this, your blood pressure increases.

When you exercise, your cardiac output and your blood pressure increase. In a young, healthy person, this increase is nothing to worry about. Eventually, the arteries relax, expand in size, and your blood pressure drops to normal.

But stress can also increase your cardiac output; it can make your heart beat harder and faster. In fact, stress may be a major cause of elevated blood pressure. When we are stressed, we may feel like nothing is going right, like we’re going to blow the big job, like we’re always behind. We feel that people are standing in your way, or we’re upset about being caught in traffic. When we’re stressed, the brain stimulates the sympathetic nervous system. In turn, the sympathetic nervous system prompts the adrenal medulla (the inside part of the adrenal glands) to pump out adrenaline like substances. This is turning increases the heart rate, and the strength of the beat. In other words, your thought alone can lead to increased cardiac output, which leads to higher blood pressure.

There’s a certain part of the brain, the hypothalamus, which we call the “pilot” of the brain because it controls so many body processes. The hypothalamus sits right above the pituitary gland. When the hypothalamus “reads” your negative thoughts and other signs of stress, it tells the pituitary to release a hormone called ACTH (adrenocorticotrophic hormone). ACTH then flows to the adrenal glands, where it directs them to release a number of hormones including some 42 varieties of cortisone. Amount other things; these hormones cause your body to retain salt and water. More fluid in the bloodstream means more work for the heart.

When stress is chronic, the blood vessels constrict (“tighten up”). Remember the equation, Blood Pressure = Cardiac output x Arterial Resistance? When the “pipes” get smaller, it’s harder for the blood flow thought them. Arterial resistance is increased, which means blood pressure goes up. Additionally, chronic stress changes the chemistry of the blood, making it more likely to clot. This means there’s great chance that a clot will form and lodge in a narrow artery in the heart, and cause heart attack; or it may lodge in the brain and lead to a stroke.

Having some stress in our lives is probably all right and may be helpful if it prompts us to action. Chronic stress, however, is hard on the heart.

Blood pressure = Cardiac Output x Arterial Resistance. It’s a simple formula. If you keep your heart working at normal speed and strength, if the resistance to the flow of blood through the arteries remains normal, everything will be fine. But if stress sets in motion the series of events that kicks your heart into high gear, and causes fluid retention and contracted arteries, your blood pressure will go up.

Cholesterol and Stress

Put your fist back up to your chest. Look down at the back of your fist. See the veins that are just beneath the skin? Imagine that these are your coronary arteries that supply fresh, oxygen rich blood to the heart muscle. Some of these vital arteries are only as wide as the tip of a pencil.

Let’s suppose that you’ve been eating a high fat, cholesterol rich diet and that some of your coronary arteries have narrowed not fatally so: a 50 percent blockage in this artery, a 60 or 75 percent narrowing in that. You can do reasonably well these kinds of blockages, unless stress causes cholesterol levels in the body to rise. Many studies have verified the relationship between stress and elevated cholesterol. If you throw people into ice cold water, their cholesterol will rise. If you threaten them, tell they’re going be fired, or tell them that they must take a difficult test, their cholesterol will go up.

Stress and elevated cholesterol are intimately related. Chronic anger, fear, “hurry-itis”, feelings that you are a failure, that life is out to get you; these thoughts increase blood pressure and cholesterol. Such thoughts can shorten your life. Cholesterol is more likely to be normal in people who have a positive, cheerful, confident, outlook on life.

Stress in the workplace

Work can be major source of stress. Specialists in the field of work induced disability now know that certain jobs are inherently stressful. Police work and fire fighting, for example, are highly stressful jobs; other kinds of work can also be stressful. Whether we are factory workers, clerks, attorneys, or chairmen of major companies, we often find ourselves under tremendous stress at work, on the way to work, and at home when we’re thinking about work.

For most of us, work related stress falls into two categories work overload and role conflict.

Work Overload: There are two types of work overload: Quantitative or qualitative. Quantitative work overload has to be with numbers: too many things to do in the day, too many thin phone calls to makes, too many orders to fill, too many boards to nail, too many clients to see. Too many things to do, in too little time. How often they are rushing around at work, trying to get everything done, but never quite succeeding? What is this doing to your heart, your body chemistry, your peace of mind and your health?

Qualitative work overload, on the other hand, has to do with standards that you cannot meet. You are called upon to perform beyond your ability. This happens when people are improperly trained. Or, you may be well qualified for one job, but find yourself promoted or transferred to a job that you aren’t as skilled at. The stress and frustration of trying to perform a different kind of work or to perform at higher levels, lead to work overload, mental distress and often physical disease.

It doesn’t take much overload to damage the heart. A study in the April edition of The New England Journal of Medicine reported on patients with coronary artery disease. The patients were asked to perform mental arithmetic, to complete a certain color word task, to give a speech, and to read aloud. The stress from these everyday tasks was enough to cause well motion abnormalities in many of the patients. (Wall motion abnormalities have to do with the way the heart muscle squeezes to pump blood).

Quantitative or qualitative work overload causes definite biochemical changes in the body, especially with respect to cholesterol levels. Many studies have shown the relationship between work overload and heart attacks, high blood pressure, cardiovascular disease, and other potentially fatal disorders.

Role Conflict: Role conflict occurs when two or more pressures are in conflict with one another. It generates stress that causes mental distress, and man lead to actual physical disease. Research has shown that long tern role conflict leads certain people to experience high cholesterol, elevated blood pressure, obesity, heart disease and other medical problems.

Release valve

The steam engine is a marvelous invention. Coal is burned in the engine, a steam forms and the steam is used to activate the turbines. Seam engines do a lot of work, and they all have a safety valve, just in case too much steam builds up inside the engine. It’s a great idea: let off the excess steam rather than risk damaging the machinery.

In our houses, stores, office buildings and factories, all the electrical circuits have build in circuit breakers or fuses. When there is an electrical overload, the fuses automatically blow, putting an immediate end to the overload before it can cause any damage.

It would be nice if we had a safety valve that let off excess and inappropriate stress. We don’t have a safety valve, but our bodies give us warning signals when trouble is brewing, when we are overloaded, or in conflict. The warnings may be seemingly minor problems such as headaches, neck ache, backaches or, the waning may be in form of heaviness in the chest, heart palpitations, or high blood pressure. The latter are more serious warnings, and must b corrected right away. Unfortunately, we don’t have a safety valve, and sometimes our warnings come too late. We should reduce the stress n our lives before these warning signals occur.

Healthy Thoughts, Healthy Heart

Every year thousands of peoples have a heart attack. Although some survive, for others a fatal heart attack was their only warning that anything was wrong. Since stress is so intimately related for ways to keep our stress level as low as possible.

Some stressors can be dealt with easily; we can change our diet and stop smoking, for example. And we can take nutrients that help protect us against the effects of environmental pollution and chemicals in our foods. But what can we do about traffic, work overload and the like? What if we can’t find a new job, or move to a city where there is little traffic? How do we handle the stress?

We learn a lesson from Epictetus, The Roman Philosopher (A.D. 55-135) who said: “I am upset not by events, but rather by the way I view them.”

With the single statement, Epictetus gave us a “medicine” for many of our ills. If we can’t eliminate every stressor in our lives, we can change our attitudes. May be we have to take a major highway to work, and maybe it’s always crowded. We can’t change the traffic, but we can learn t change our thoughts about the traffic. You see, alone control your thoughts. You, and only you, determine what your thoughts will b, whether positive or negative.

You have absolute control over your thoughts, and every thought in your head influence your body, your immune system, and your health. Beat “thought disease” by changing you thoughts. Remember that stress and your thoughts have a profound influence on your heart. Your stomach isn’t the only thing tied in knots by stress. Help your heart by keeping your thoughts as healthy, positive, happy, and optimistic as possible. Even when things are going wrong, even if you are overloaded at work, fill your mind with healthy thoughts. Your healthy thoughts may not change your unhappy work situation, but they will most certainly help protect your heart from the ravages of stress.

We ‘humans’ have got the life a billion years ago. There have been five mass extinctions in earth’s history. We are living through the sixth. And now we too are running at a pace to end it all. This time it will be our fault.

The new discoveries and inventions have made our lifestyle full of convenience. But our bodies require work. Just like the sedentary water starts smelling, the sedentary lifestyle has given rise to many chronic diseases like the heart problems, diabetes and hypertension.

Today, the health researchers are suggesting that most of the chronic diseases that have appeared in man’s life are due to STRESS. From where it has come. It is the bi-product of our so-called modern lifestyle.

We are standing at the edge of cliff. Immediate actions are required to bring back the healthy days. We must incorporate exercise, balanced diet, sound sleep, and the most importantly happy and positive thoughts to our lifestyle to get rid of all health problems.

I believe “The opposite of great truth is also true.”

Day and Night, Work and Rest, Art and Science… they all looks opposite but my viewpoint is they compliment each other.

The more you relax, the more you active. Life is a balance between what we can and what we cannot. Learn to live between effort and surrender.

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How to Achieve Health and Fitness

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Many people are in search for health and fitness, but what are really the essentials for health and fitness and how do you achieve good health and overall well being?

When you have a closer look at the concept, it all boils down to the following four components, which are crucial for healthy living.

They are:

*1 Good Nutrition

*2 Regular Exercise

*3 A Good Night Sleep

*4 High Quality Nutritional Supplementation

If we choose to make good nutrition – including supplementation – and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.

Healthy living means: keeping a balanced, healthy diet, avoiding smoking, excessive use of alcohol and toxic chemicals, taking regular exercise, a good night sleep and supplementing our diet with high quality nutritional supplements.

I will describe in more detail the above mentioned four components for healthy living.

First of all: Good Nutrition.

You probably heard it before: “You are what you eat.” Although I like a more accurate definition.it is better to say: “You are what you can get out of your food.”

Good nutrition is fundamental for good health.

The human body is a complex system that requires a full spectrum of nutrients for optimal health.

What do we mean by “good nutrition”?

Good nutrition means: eating the right food that contains all the right carbohydrates, protein, fat, fatty acids, vitamins, minerals and trace elements, based on your body type.

A second factor that determines good nutrition is our body’s ability to absorb the nutrients from the food that we eat. The nutrients have to be in a form that the cells can accept them, and the cells have to be in optimum condition to be able to absorb the nutrients. This is called bio-availability.

These are the keys to successful nutrition and two often overlooked facts. That is one of the reasons most nutritional supplements miss the mark, they don’t address the cellular condition of the body.

You may think that regular exercise, a positive mental attitude, while applying the golden rule: ‘everything in moderation’ the key is to good health. However, if you understand the damage caused by processed foods, it will motivate you to change your diet, if you are aiming for a high level of health and freedom of degenerative diseases.

Acid-alkaline balance. We should consume acid- and alkaline-forming foods in the right ratio’s. This is not hard to realize, when we know that, generally speaking, fruits and vegetables are alkaline-forming and the rest is mostly acid-forming, with a few exceptions. You can read more about acid- and alkaline-forming foods in my article.

The Australian diet contains nearly one-and-a-half times more acid-forming food as it does alkaline-forming food. This ratio should be the other way around. The problem with eating too much acid-forming food is that it builds up toxic waste products, and is the cause of most of our health problems. A diet that contains insufficient fruit and vegetables is missing vital antioxidants, beta-carotene, vitamins and minerals. They are most important to prevent oxidation, caused by free radicals, which are the main cause of heart disease, stroke, cancer and other diseases.

We also need a sufficient amount of antioxidants, to counteract the formation of free radicals, caused by our stressful lifestyle, pollution in air and water and malnutrition. Oxidative stress has shown to be the root cause of over 70 chronic degenerative diseases.

Every day, the DNA in each cell in your body faces about 10, 000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals are naturally produced as your body turns fuel to energy, but you also get them from pollution in air and water, stress, smoking and radiation from the sun.

These volatile molecules cruise around your body trying to stabilize themselves by stealing electrons from other molecules. When they succeed, they create still more free radicals, causing a sort of snowballing procession of damage.

Free radicals don’t just occasionally pop up here and there. Up to 5% of the oxygen that each cell uses is converted into free radicals.

Free radical damage is thought to play a role in the accumulation of low-density lipoprotein (LDL) cholesterol and the lining of your artery walls. This can lead to a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA inside the cells, the results can be cell mutations that lead to cancer.

It is not all about nutrition, neither is it all about exercise. A balanced lifestyle is the key. Exercise at least three times per week. Aerobics, jogging, swimming, cycling and also include weight lifting in your exercise routine, which is important for maintaining a healthy bone-structure.

The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.

And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.

Walking is good for many health reasons, it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training, using weights or machines.

By exercising all the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.

Another important factor is proper pace. Don’t overdo it. You can’t force things to happen at once. The secret to good health is consistency and steadiness. The right amount of food and regular exercise.

The simple technique of ‘deep breathing’ can make a powerful contribution to feeling good and being fit and well. Our bodies need an abundance of physical and mental energy to be able to function at their best.

The energy source is food, but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.

Breathing is the way we obtain oxygen and the benefits of periodic deep- breathing are enormous. However, if our breathing is shallow, we cripple the functioning of our systems. When the oxygen supply to our lungs is not sufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.

The third factor of health and fitness is a good night sleep. There is nothing more beneficial than a good nights sleep and there is a great physiological need for it if the individual likes to feel refreshed and alert during the following day. Sleep is also important for your memory and learning capacity and possibly for maintaining a good immune system. But there are still many unanswered questions regarding the function of sleep.

This is possibly best explained with the fact that people suffering from insomnia also suffer from reduced concentration, reduced memory and decreased ability to accomplish daily tasks. They are also at greater risk for work related accidents and road accidents, many sick days, increased use of healthcare services and a lower perceived quality of life.

Insomnia is usually perceived as related to not getting enough sleep, which means that the person either has trouble falling or staying asleep. However, poor quality of sleep, whereby the sufferer wakes up not feeling refreshed, even after sufficient hours spent sleep, is a common complaint, especially by elderly people.

Melatonin is a naturally occurring hormone in the brain, manufactured by the pineal gland and secreted at night. It is quickly degraded, but by being continuously secreted all through the night, it acts like a sleep regulator and ‘signal of darkness’ in humans. However the natural production of melatonin tends to decrease with age. specially in elderly suffering from insomnia, the production of melatonin is decreased compared to elderly with no sleep problems.

Research has proven that melatonin, when taken in small doses of 0.1 milligram, can decrease the effects of jetlag, like sleeping difficulties and tiredness.

The fourth component is: a high quality nutritional supplements. As I mentioned earlier, most supplements do not address the cellular condition of your body. Even worse, many are in a form that is unacceptable for the cells themselves and don’t contain biological available substances that are useful for the cells in your body.

People who are suffering from a chronic degenerative disease are under greater oxidative stress than normal. In this case, optimizers are important to use in order to support any existing nutritional program.

It’s been scientifically proven that there are substantial health benefits in taking nutritional supplements. The benefits of nutritional supplements are scientifically verified over the past two years. Hundreds of scientific studies have proved that nutritional supplements can significantly reduce the risk of degenerative diseases.

Apart from the future benefits, eating well and exercising regularly to achieve health and fitness, also enable us to enjoy life so much more right now!

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It’s the Little Things

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The facts and figures are in, and I personally do not like the results. According to the World Health Organization (WHO) in a recently published report from Geneva, twenty-five percent of the world’s population “will be affected by mental or neurological disorders at some point in their lives”. Already, my heart aches, because this gigantic figure, some 450 million individual human beings, represents so much suffering and turmoil, and because mental illness, therefore, is one of the most common causes of “ill-health and disability worldwide”. You want to know what’s possibly even worse? In the same document, WHO reports that, although there is available treatment, it is not consistent globally, and sixty-six percent of people with a diagnosed mental condition never seek help from a health professional.

Yes, you read that correctly. One in four people across this entire planet suffer from mental illness, and of that massive sum, almost two of three never get help.

I have suffered for many years from depression and know well the type of pain that goes silently disregarded. It’s only been in recent years that I have felt comfortable opening up about my condition and how it affects me, and the reasons for this are much the same as why people don’t ask for medical help (or any) for their mental illness in general. With so much neglect, shame, and discrimination in the mix, it’s no wonder people choose to hurt quietly, but the madness must end.

If you or someone you know are in the grips of depression, anxiety, or another mental disorder, the above statistics by themselves demonstrate that you are not alone. There are many others struggling with their condition as well, and who also struggle to seek help or care for themselves properly because of the social stigma attached to mental illness.

I found my inner strength when, all of a sudden, one day a dear friend came to my home and collapsed on my shoulder. She was weeping profusely, and, based on what she began to tell me, I suspected right away that she, too, was suffering from depression. I related my own experience to her, and that day I was able to tell someone that I care about that there was nothing to be ashamed of, and gave her the number to a therapist’s office. From that day on, I’ve been doing outreach work to benefit others with mental illness.

What I’ve learned throughout the years, as the title says, is that it’s the little things. Mental illness, including depression, can feel like a giant, crushing weight, but there are little things to go along with the big things, such as seeking professional help and staying on a prescribed course of medication, that can help us feel whole and calm.

Little Thing Number One: Self-Care

Self-care is an umbrella term for many activities and behaviors that a person can engage in to help alleviate their symptoms, even just momentarily. What constitutes as self-care is up to the individual, but, for many, self-care can include taking a nice, warm shower with a luxurious soap and feeling clean. Hygiene can be troublesome for people who are at a low point, so just this simple act, or painting your fingernails, or styling your hair, can make a difference in your overall mood. Self-care can also be something as simple or mundane as curling up with a good book, or watching an enjoyable film or program on a streaming service. Engaging in self-care means just that, taking care of yourself, however you feel the need to do so.

Little Thing Number Two: Reach Out to Others

This doesn’t mean that you need to jump into volunteer work, although that is admirable and something you should pursue if it’s in your heart. Reaching out to others just means taking a big step and opening a channel of communication with someone else. At our low points, we may tend to isolate ourselves, and this can be harmful. If a phone call feels like it’s too much, try a text message, or even an email. Snail mail is less immediate, but some people feel like it has an added personal touch. It’s important that you reach out to someone that you trust and who makes you feel safe, remember that they should be a good listener, but they can never be a “fixer”.

Little Thing Number Three: Support Your Health

When in the throes of mental distress, it is far too easy to forget our bodily health. For me, when I suffer from a depressive episode, it becomes almost impossible for me to get rest, and I lie awake all night. Sleep is vital to your health and well-being, and if you, like me, suffer from insomnia related to depression or other illness, it’s worth mentioning to your physician or therapist. They’ll often have tips relevant to you and your personal care needs. Others often skip meals when they feel down, but of course maintaining proper nutrition is also of utmost importance. The chemistry of your mind depends on having proper rest, nutrition, and hydration in order to work alongside your medication and other forms of therapy.

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