Interested parties should contact:  Karen@CheckInCalls.com

Feel free to browse the wealth of info and articles designed to help caregivers and adult children of elderly parents with their caregiving responsibilities.  Just use the Search Box to the right…

all my best,
Karen A. Cameron
President & CEO
Action Advertising Agency
www.ActionAdvertisingAgency.com

This blog, the websites and domains: www.CheckInCalls.com, www.Check-InCalls.com, and www.IndependAid.com,

 are for Sale. 

Interested parties should contact:  Karen@CheckInCalls.com

1. Mindfulness training is an excellent way to develop your powers of attention and concentration.  Try to bring more of your awareness to the present moment.
2. Sleep in complete darkness, and try to be out in bright light during the day.
3. We humans are special animals.  Reach out to others.  Make social interaction a priority.  It is a powerful safeguard of emotional well-being.
4. Avoid or neutralize (as with noise-cancelling headphones) disturbing sounds.  Choose to listen to sounds that have positive effects on your moods (including sounds of nature).  Also, try to cultivate silence.
5. Information overload is inimical to focused attention.  Set limits on the amount of time you spend on the computer, with email, on the phone.

We all could use a break now and then from the tech devices that have become ubiquitous in our lives.  Try to take even a half hour a day to meditate, walk in nature, or otherwise step away from the bombardment of chaotic communications.  It just may lighten your mood and improve your outlook.

all my best,

Karen Cameron
www.CheckInCalls.com & www.Memoir-Maker.com

Most people think that a little flavor enhancer is harmless so they fail to connect MSG to symptoms they are experiencing.  People who are sensitive to the chemical can have problems even if they’ve only consumed a small amount in a salad dressing or tortilla chips, for example.  Symptoms of MSG sensitivity can mimic those of fibromyalgia and can intensify pain, fatigue and other problems, especially for women.

To thwart the process of MSG exciting receptors on brain cells, which can cause fatigue, muscle twitches and foggy thinking, Dr. Hyman (author of “Nutritional Medicine”) suggests having 5 to 9 daily servings of fruit and veggies.  This he says prevents the overproduction of damaging oxidants in the brain.

I think avoiding MSG is the best solution.  But, the chemical can lurk insidiously in our processed foods.  Since MSG is technically a natural substance, it can be present in so-called “natural” products.  MSG can be called a number of things including “yeast extract,” “calcium caseinate,” gelatin” and “textured protein” or simply grouped into “flavoring” or “spices” on food labels.  If you get real serious about eliminating MSG from your diet, this comprehensive list of ingredients that contain the chemical is sure to be helpful.

all my best,

Karen Cameron
www.IndpendAid.com & www.Memoir-Maker.com

Check with your doctor first if you have certain conditions, like asthma, before moving your workout outdoors — and be sure to dress in layers, cover your hands, feet and ears, and listen for any extreme weather conditions that really should move your workout indoors.

Okay, as I’m sitting here writing, I’m thinking I need to heed this and get my butt outside!  You too?

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com

The first three weeks of this plan are based on setting the groundwork for strong emotional well-being. If you still feel like you need help, try these additional strategies:

1. Herbal Remedies

• Ashwagandha: Also known as Indian ginseng, this herbal remedy has anti-anxiety and mood-elevating properties. Ashwagandha is very safe and can be used long-term. If your depression is associated with anxiety, this is a good complementary remedy to try.
• B.  SAMe (S-adenosylmethionine) This supplement has the advantage of working within 24-48 hours and is quite safe. However, it can be somewhat stimulating and should not be used by people with bipolar disorder, nor should it be taken too close to bedtime. Use only the butanedisulfonate form in enteric-coated tablets, or in capsules. Try 400-1600mg a day on an empty stomach.
• Rhodiola: Also called arctic root, this herb promotes focus and concentration and has mood-elevating effects.

2. Acupuncture

Studies show that acupuncture can be a useful treatment for mild to moderate depression. Find an acupuncture practitioner who is familiar with using it for this purpose.

3. Deep Tissue Massage

Deep tissue massage helps reduce levels of the stress hormone, cortisol, which promotes both happiness and relaxation.

4. Adjust Your Posture

Your posture can directly affect your mood. To adjust your posture, try this simple deep breathing technique: Stand and extend your arms with your left palm up and your right palm down. As you take a deep breath, slowly raise your arms until your hands touch over your head. Then breathe out. Repeat twice.

Now, aren’t you glad I reposted this?  I found many of these not only interesting but helpful too.

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com

1. Reduce Information Overload

If you don’t create boundaries, it feels as if your workday never ends, and you never have any time, which impacts your state of mind. To ward off depression and anxiety, let your brain rest. Enforce a curfew starting at 8 p.m. and power down your cell phone, computer and television. Try this for one week.

2. Reconnect With Nature

Make an effort to get outside and reconnect with nature. It will help you unwind and eliminate distractions. You don’t have to plan an excursion to a remote national park – it can be as simple as taking a walk through the park or along a nearby river or sandy shore. Just make sure to leave your cell phone at home (or in the car) so you can disconnect and fully engage in your surroundings.

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com

Week Two

1. Add a Mood-Boosting Supplement Cocktail

• Fish Oil: Taking fish oil can dramatically improve mood and reduce depression. Take a supplement that provides 600 mg of DHA/EPA omega-3 fatty acids. If you’re bothered by fish-flavored burps, try keeping the product in the freezer and swallowing frozen capsules. Be sure to take them on a full stomach.
• Vitamin D: Research shows that low levels of vitamin D correlate with mental disturbances and even psychosis. You may want to have your blood level tested to see if you’re deficient. Take 1000 IU  of vitamin D with your largest meal for optimal absorption.
• Multivitamin: Research suggests that adequate doses of three B vitamins – folate (or folic acid), B6 and B12 help ward off depression. Choose a multivitamin containing 400mcg of folic acid, 100 mcg of B12 and at least 50mcg of B6. Take with your largest meal to ensure absorption and avoid indigestion.

2. Reestablish Social Connections

Social connection protects people from depression. Today “artificial” interactions such as using social media have become substitutes for real interactions, which have diminished our sense of community. Relationships with family and friends are key to maintaining happiness. This week, work on reestablishing bonds with the people you care about and those you may have drifted from – powerful research shows that forgiveness improves mood. Also, build new connections.

Make sense?  Then, we’ll continue with Dr. Weil’s recommendations for Week 3 tomorrow.

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com

Week One

1. Cut Your Caffeine Intake

Caffeine is a strong stimulant that can affect mood and energy cycles and therefore aggravate depression. If you drink coffee or other forms of caffeine, try going cold turkey for two full days to see if you have a withdrawal reaction such as fatigue or a throbbing headache. If you notice that you are indeed dependent, you need to cut it out altogether. Try swapping coffee for oolong tea, which has less caffeine, and diet soda for sparkling water with lemon.

2.  Cut Out Artificial Foods

Foods that are refined, processed and manufactured promote inflammation within the body, which can lead to chronic disease and also impair mood. Avoid packaged foods, especially all the snack stuff like chips and cookies.  Today’s supermarket shelves are stocked with tons of healthy and  unhealthy foods. To make the right choices when walking the  aisles, opt for fresh and whole (you know, the stuff that comes from a farm vs. a factory).

We’ll continue with the rest of Dr. Weil’s recommendations in the days ahead.

all my best,

Karen Cameron
www.IndependAid.com & www.Memoir-Maker.com