Double chin acupuncture

Double chin acupuncture

Double chin is the layer of fat deposits cells present in the location below the lower jaw and can be extremely undesirable to deal with as it makes you feel overweight, aged or unappealing. The most common causes of a double chin are excess weight, aging and genetics.

Acupuncturists claim that touching base with our body’s internal organs through using acupuncture needles – which remove blockages in the free flow of energy – on the hands, feet, scalp and face, can help reduce wrinkles and firm skin.

“Facial acupuncture is ideal for women over the age of 35, when the face begins to show signs of ageing,” says Dr Lanalle Chapman-Dunn, a naturopathic physician trained in acupuncture.

There are acupuncture techniques that specifically target ageing concerns like loose jowls, double chins, deep wrinkles, under-eye bags and droopy eyelids and acupuncturists will customise your session accordingly.

“At the end of 12 sessions, you can expect to see a tighter jawline, taut facial skin, diminished jowls, reduced wrinkles and lifted eyelids,” says Dr Chapman-Dunn.

By inserting very fine, hair-thin, disposable, sterile needles into specific acupuncture points on the face, there is a rush of blood circulation to the specific areas.  The skin becomes nourished, oxygenated and moisturized, from the inside out.  When there is more circulation, the body produces more collagen and this, in turn, gives the skin more tightness & elasticity.


Treatment of Double Chin with Acupuncture

How to Lose Your Double Chin

Remove darkness around the eyes acupuncture

Remove darkness around the eyes acupuncture

Dark circles under the lower eyelids are common in men and women. Often accompanied by bags, dark circles can make you appear older than you are. To make matters worse, they can be difficult to get rid of. Though they can affect anyone, dark circles are most common in people who are:

  • elderly
  • have a genetic predisposition to this condition (periorbital hyperpigmentation)
  • from non-white ethnic groups (darker skin tones are more prone to hyperpigmentation around the eye area)

While fatigue may seem like the most logical explanation for this condition, there are a number of factors that can contribute to dark circles under the eyes. In most cases, they are no cause for concern and do not require medical attention

Oversleeping, extreme fatigue, or just staying up a few hours past your normal bedtime can cause dark circles to form under your eyes. Sleep deprivation can cause your skin to become dull and pale, allowing for dark tissues and blood vessels beneath your skin to show.

Lack of sleep can also cause fluid to build underneath your eyes, causing them to appear puffy. As a result, the dark circles you see may actually be shadows cast by your puffy eyelids.

Staring at your television or computer screen can cause significant strain on your eyes. This strain can cause blood vessels around your eyes to enlarge. As a result, the skin surrounding your eyes can darken.

Allergic reactions and eye dryness can trigger dark circles. When you have an allergic reaction, your body release histamines as a response to harmful bacteria. Other than causing uncomfortable symptoms — including itchiness, redness, and puffy eyes — histamines also cause your blood vessels to dilate and become more visible beneath your skin.

Dehydration is a common cause of dark circles under your eyes. When your body is not receiving the proper amount of water, the skin beneath your eyes begins to look dull and your eyes look sunken. This is due to their close proximity to the underlying bone.

Treatment for dark eye circles depends on the underlying cause. However, there are some home remedies that can help manage this condition. Some of the more common methods include:

  • Apply a cold compress. A cold compress can help reduce swelling and shrink dilated blood vessels.
  • Get extra sleep. Catching up on sleep can also help reduce the appearance of dark circles.
  • Elevate your head with a few pillows to prevent fluid from pooling under your eyes which can make them look puffy and swollen.

In acupuncture, if any of your body organs are not functioning optimally, it obstructs the proper circulation of blood and oxygen, causing a build-up of energy that is unable to flow through your body. In the case of your eye bags and dark circles, these definitely may be caused by poor blood and oxygen circulation, causing nerves around your eyes to bulge and bodily fluids to leak and get stuck under and around your eyes.


Arm slimming through acupuncture

Arm slimming through acupuncture

As much as we all want it to be true, we can’t pick a place on our body to “spot reduce.” Research has shown that exercises and machines claiming to get rid of love handles or to slim down your thighs are a hoax. You can’t burn off fat from a specific area of the body with an exercise that targets only one area. But that doesn’t mean that you can’t slim down your arms, and the rest of your body, with these exercises.

According to the American Council on Exercise, combining cardio, strength training, and a healthy diet is a great way to reduce body fat. These exercises will help you elevate your heart rate, strengthen your arms, and reduce body fat.

Acupuncture, a traditional Chinese medicine treatment, is an effective way to lose weight, but it is not a quick-fix solution. It works gradually and is most effective as a supplement to a healthy and balanced lifestyle. Acupuncture achieves weight loss through four main functions:

  • Increases your metabolic rate. The acupuncture process helps stimulate the thyroid gland and speed up metabolism, so your body burns off the calories from the food you consume more effectively instead of storing excess fat
  • Gradually disintegrates saturated fats. Through the use of electro-needles during acupuncture, it speeds up the process of disintegrating the saturated lipids. Besides electroacupuncture, cupping can be used to enhance the overall effect.
  • Curbs your appetite. To a certain extent, acupuncture can curb your appetite by manipulating hormone levels to make you feel satiated. After a few acupuncture sessions, you will notice that you snack less. While you do not need to go on a diet when undergoing treatment, you must be mindful of the food you eat. Take your meals regularly, have a balanced diet with plenty of vegetables and nutrients, and abstain from junk food. If you practise healthy lifestyle habits, it is less likely for you to put on weight when the treatment ends.
  • Reduces Inflammation. Inflammation or tension in the gut, muscles and other tissues of the body can slow down the metabolism, put strain on the immune system, and even impact heart health and digestion. [4] By relieving tension and regulating the immune response of the body, acupuncture for weight loss can lower your levels of oxidative stress and optimize your body for weight loss.
  • Stops Water Retention. By stimulating the nerves of the kidney and endocrine system, it is possible to stop water retention in the body. [5] This is a very quick way to lose some weight, and help to keep it off, by preventing your body from storing more water than it needs.
  • Improves Mood. Acupuncture is able to induce the release of endorphins in the body, which are feel-good hormones that can quickly eliminate stress and anxiety. [8] Many people overeat when they have high levels of stress hormones, or are feeling overwhelmed. Acupuncture can help to eliminate those urges.

While acupuncture is an effective method for weight loss, perseverance from the individual is required. At least two to three sessions per week are needed in order achieve the desired results. Acupuncture should be coupled with regular exercise and healthy diet habits.


Slimming Through Acupuncture

Reduce Your Waist Size

Reduce Your Waist Size

Losing inches around your waist not only makes you feel better, but may also improve your health. And, lucky for you, that unhealthy belly fat comes off faster than fat stored on your hips and legs. However, while you may be anxious to lose pounds — and inches from your waist

Belly fat is made up of two types of fat: subcutaneous and visceral. Most of the fat on your body — 90 percent — is subcutaneous, which is the pinchable fat under your skin that hangs over your belt buckle. Visceral fat, which makes up the other 10 percent, is found only deep in your abdominal region, surrounding your organs.

Though neither fat is all that good for you in excess, visceral fat is especially bad because it’s linked to medical conditions such as heart disease and diabetes. The good news is that visceral fat comes off faster than subcutaneous fat. That means you’ll lose inches from your waist faster than inches from your hips.

When you want to lose the pounds and the inches from your waist, you need to make a change to your calorie equation. Consuming fewer calories than your body needs forces your body to turn to fat for fuel. One pound of fat has 3,500 calories, so creating a 500- to 1,000-calorie-a-day negative balance, through diet, exercise or both, can help you lose 1 to 2 pounds a week. Losing more than 2 pounds a week is not recommended because it typically leads to loss of more muscle than fat.

No special food or exercise can help spot reduce from anywhere on the body, including the belly, so there’s no way to speed up the number of inches you lose from your waist. As you lose weight all over, however, your waist circumference will shrink.

Calories are important, but so are the foods you eat. Too much dietary sodium may cause fluid retention and abdominal bloating

Regular exercise can help you shed inches from your waist. At a minimum, you should do 30 minutes of moderate-intensity aerobic exercise most days of the week, and 60 minutes is even better. A fast-paced walk, a low-impact aerobics class, a bike ride or laps in the pool all work.

Try waist turns and curls. Make sure the exercises you choose specifically target the waist. Avoid doing the old-style crunch. It can damage your spine.

Stand with a pole between your shoulders. Keep your back straight, and your feet apart. Twist your waist from side to side while looking straight ahead. See how many rotations you can do. Try to do as many as 50 rotations.

Try hooping. If you get bored with typical exercises, why not buy a hula hoop? If you hoop for just a few minutes a day, you will end up with a smaller waist. Even hula hooping for 10 minutes a day has been found to reduce waist size! You can also burn 100 calories a day just with a few minutes of daily hula hooping

Reduce stress. It might surprise you, but stress is associated with larger waist size. This is because it increases the hormone cortisol, which is associated with weight gain around the belly. The other problem with stress is that it causes many people to overeat or reach for the snacks. Meditation and yoga are techniques that can help you reduce stress. People sometimes wonder why waist size is so much harder to shrink than it is to lose weight in general. This is because waist size is linked to the hormones of cortisol and insulin, not just diet. If you understand this, you will realize that reducing stress can be a key factor in shrinking your waist size.


Tips to get slim belly

Tips to get slim belly

Anxiety produces extra cortisol, the hormone that encourages the body to store fat—particularly in the abdominal region. Practicing deep-breathing exercises has been known to help alleviate stress levels, so hit the “pause” button in your mind every hour and take five to 10 deep-belly breaths, inhaling for five counts and exhaling for 10 counts.

“You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.

No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.

Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.

I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises

Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you’re working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab muscles.

Multiple studies show that EGCG, an antioxidant in green tea, helps boost metabolism and may specifically target abdominal fat. Most research has used high doses of tea, but even if you can’t manage to guzzle gallons, any amount is beneficial.

Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.

Having a good LOL causes your abs to contract, Peterson half-kids. Obviously, that’s not all you need to do for an A-list midsection, but it’s definitely an excuse to have some fun!

We recommend that you perform this technique twice a day: before breakfast and just before bed.

  1. Lie on your back on a flat firm surface.
  2. Rub your hands together vigorously until they feel hot.
  3. Place one of your hands flat on your belly button.
  4. Begin to slowly rub your belly with gentle pressure in small circles clockwise around your belly button, and gradually make the circles larger. Each circle should take between 1 and 2 seconds.
  5. Focus on the heat that begins to build up in your abdominal area.
  6. Continue for two minutes — about 40-50 circles. It is important to keep your stomach warm while doing the exercise.

Melting away fat is not the only advantage offered by this technique. It also improves digestion, accelerates metabolism, and increases blood circulation of the abdominal area while stimulating the abdominal organs. And the best thing is you don’t even have to get out of bed!

The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion.

Using Acupressure to activate the meridians and acupressure points can help in optimum blood circulation, improved functioning of internal organs, which result in overall physical and mental wellbeing.


Belly fat

Belly fat

Everyone has some belly fat, even people who have flat abs. That’s normal. But too much belly fat can affect your health in a way that other fat doesn’t. Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs. It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for thin people. You need some visceral fat. It provides cushioning around your organs. But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart.

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management. In a new study in the journal Acupuncture in Medicine, folks who got acupuncture for eight weeks saw a 6% reduction in BMI, a smaller waist circumference, and a loss in overall body fat. “Stimulating specific points can help suppress appetite and increase metabolism,” explains study co-author Sabina Lim. Needles were placed into points on the ear thought to correspond to hunger and activity in the stomach, spleen and endocrine system.


Heel spur

Heel spur

A calcaneal spur, or commonly known as a heel spur, occurs when a bony outgrowth forms on the heel bone. Calcaneal spurs can be located at the back of the heel (dorsal heel spur) or under the sole (plantar heel spur). The dorsal spurs are often associated with achilles Tendinopathy, while spurs under the sole are associated with Plantar fasciitis.

The etiology of spurs has been debated. Heredity, metabolic disorders, tuberculosis, systemic inflammatory diseases and many other disorders have also been implicated. Current reasoning is that abnormal biomechanics (excessive or abnormal pronation) is the prime etiological factor for a painful plantar heel and inferior calcaneal spur

The most common etiology is thought to be abnormal pronation which results in increased tension forces within the structures that attach in the region of the calcaneal tuberosity.

Heel spurs often cause no symptoms. But heel spurs can be associated with intermittent or chronic pain — especially while walking, jogging, or running — if inflammation develops at the point of the spur formation. In general, the cause of the pain is not the heel spur itself but the soft-tissue injury associated with it.

The heel pain associated with heel spurs and plantar fasciitis may not respond well to rest. If you walk after a night’s sleep, the pain may feel worse as the plantar fascia suddenly elongates, which stretches and pulls on the heel. The pain often decreases the more you walk. But you may feel a recurrence of pain after either prolonged rest or extensive walking.

If you have heel pain that persists for more than one month, consult a health care provider. He or she may recommend conservative treatments such as:

  • Stretching exercises
  • Shoe recommendations
  • Taping or strapping to rest stressed muscles and tendons
  • Shoe inserts or orthotic devices
  • Physical therapy
  • Night splints
  • You can prevent heel spurs by wearing well-fitting shoes with shock-absorbent soles, rigid shanks, and supportive heel counters; choosing appropriate shoes for each physical activity; warming up and doing stretching exercises before each activity; and pacing yourself during the activities.
  • Avoid wearing shoes with excessive wear on the heels and soles. If you are overweight, losing weight may also help prevent heel spurs
  • Magnesium is an essential mineral for bone formation and utilizing calcium. More than half of the magnesium in the human body is stored in the bones, and it’s required by the body for protein synthesis, nerve function and the production of the antioxidant glutathione.
  • One way to treat the symptoms of a heel spur is with a warm bath with Epsom salt. Epsom salt is magnesium sulfate, and it has many beneficial properties when it comes to relieving pain and inflammation.
  • Omega-3 fatty acids, one of the fish oil benefits, are one of nature’s strongest tools against inflammation.
  • Warm oil massages are extremely beneficial for your feet; frequent foot massages increase fluid flow, speed up the healing process and break up scar tissue. By stretching your toes and massaging your toes and heel, the scar tissue heals as stronger and more resilient tissue. If you suffer from heel spur pain, warm up a small amount of olive oil and deeply massage it into your heel. This is also one of the best coconut oil uses. The warm oil — coconut or olive oil — comforts your heels and keeps them safe from the harmful effects of excessive wear and tear.
  • Cold therapy can help to relieve inflamed heel tissue. One option is to apply a cloth-covered ice pack to your heel.
  • Over-the-counter (OTC) anti-inflammatory medications can help you relieve heel pain and discomfort. Examples of anti-inflammatory medications include aspirin, ibuprofen (Advil, Motrin), naproxen sodium/naproxen (Aleve). By reducing tissue inflammation, these medicines can help to prevent further damage. However, you shouldn’t take anti-inflammatory medications if you have kidney problems or a history of stomach bleeding and ulcers.
  • Acupuncture improves plantar heel pain through several pathways. One way is that the insertion of needles causes a local effect on nerve endings, releasing neuropeptides that help eliminate pain. There is also some excellent research showing that a substance called adenosine is released during acupuncture and has a potent pain-relieving and anti-inflammatory effect as well as promoting blood flow to the area. Other local cells, known as fibroblasts, are stimulated by acupuncture promoting tissue healing in the area.


Acupuncture for psoriasis

Acupuncture for psoriasis

Psoriasis is a chronic autoimmune disorder that causes flare-ups of patchy scales, pustules, or red spots to develop on a person’s skin. Traditional treatments include drugs that you rub on the affected areas, medications you take by mouth, injections, or light therapy — but these don’t always do the trick. Psoriasis is tricky to treat and affects every individual differently, so many people may seek out alternative or complementary therapies to get their symptoms under control.

Acupuncture benefits for psoriasis

Acupuncture may help treat psoriasis in several different ways. Acupuncture is an effective stress reliever, and stress is a common trigger of psoriasis flares. It can also help to relieve pain, especially in cases of psoriatic arthritis.

One older study from 1992 found that half of all patients in the study (31 out of 60) had complete or near-complete clearance of lesions after about nine acupuncture sessions. Fourteen participants saw clearance in two-thirds of the lesions. A 2004 study included 80 participants. It saw a 91.3 percent effectiveness rate in alleviating psoriasis symptoms after just five acupuncture sessions. A newer study from 2016 also found improvement of lesions after using acupuncture as a treatment for psoriasis.

Reasons to Consider Acupuncture

“I don’t treat many patients specifically for psoriasis,” Starkey admits, “but psoriasis affects the whole body, and Chinese medicine is a whole-person treatment, so there is no reason it would not be a good fit.” Here are some other reasons to consider trying it:

“Psoriasis is an autoimmune disease, and acupuncture has been shown to help several other autoimmune diseases, including arthritis and multiple sclerosis,” says Starkey.

Acupuncture is a very safe alternative medicine treatment. “The risk/reward balance is in your favor,” Starkey says.

Acupuncture is not likely to interfere with any of your existing psoriasis treatments. Unlike with certain herbal remedies or supplements, there’s no risk of drug interaction, so “acupuncture can be used along with other treatments as part of a treatment plan that includes stress reduction,” Tung says.


Acupuncture for slimming

Acupuncture for slimming

  • Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel fuller and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet

  • Eat Whole, Single-Ingredient Foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

  • Avoid Processed Foods

Processed foods are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.

  • Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthily. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs.

  • Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet.

  • Drink Water

There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.

  • Drink (Unsweetened) Coffee

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.

  • Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.

  • Eat More Fruits and Vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.

  • Try a Low-Carb Diet

Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet.

  • Take Probiotics

Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health and may even help with with weight loss. Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight. Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation

  • Eat More Fiber

Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. Ultimately, this makes us eat less naturally, without having to think about it. Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.

  • Do Some Sort of Cardio

Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight

  • Add Resistance Exercises

Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before. By lifting weights regularly, you’ll be able to prevent this loss in muscle mass.

  • Acupuncture

It is understood that stimulation of nerves beneath the skin [as occurs in acupuncture] alters nerve signaling to the brain and autonomic nervous system. This altered nerve signaling to the brain and autonomic nervous system may increase concentrations of certain neurotransmitters and/or hormones to provoke weight loss. Acupuncture may be most effective for weight loss as a result of its ability to reduce appetite.


Acupuncture for Depression

Acupuncture for Depression

Being depressed can make you feel helpless. You’re not. Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior — your physical activity, lifestyle, and even your way of thinking — are all-natural depression treatments. These tips can help you feel better — starting right now:

  • Set goals. When you’re depressed, you may feel like you can’t accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.
  • It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.
  • Eat healthy. There is no magic diet that fixes depression. It’s a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.
  • Although nothing is definitive, Cook says there’s evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.
  • Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.
  • What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV. In time, you may find your sleep improves
  • Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don’t. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.
  • If you’re not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.
  • Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.
  • “When we challenge ourselves to do something different, there are chemical changes in the brain,” Cook says. “Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning.”
  • Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? “That’s just a symptom of depression,” Cook says. You have to keep trying anyway.
  • As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.
  • When you’re depressed, you can lose the knack for enjoying life, Cook says. You have to relearn how to do it. In time, fun things really will feel fun again.
  • Acupuncture may help ease depression symptoms, as well as treat the underlying condition, although more research is needed to confirm.
  • In one 2013 study, researchers found that electroacupuncture, a type of acupuncture that uses a mild electric current transmitted through the needles, was just as effective as fluoxetine (Prozac) in easing depression symptoms.
  • In another study, researchers examined the effect of acupuncture on sexual dysfunction, one of the most common antidepressant side effects. Both men and women in this study showed significant improvement after 12 weeks of acupuncture treatment.
  • Many Western healthcare providers question the efficacy of acupuncture. It’s not exactly a verifiable and science-based treatment. However, research does show that the needles from acupuncture treatments release endorphins in your body.