Latest News - Psychotherapy & Counselling
Posts Categorised: Media
Exercise, Sleep, Nutrition – tackling depression
On world health day 7th April, Maria shared with website Patients Engage 3 lifestyle habits that can support those affected by depression.
According to the World Health Organization, there are over 350 million people globally who suffer from depression. Sadly, it is one of the most prevalent of mental health issues in the world. Maria Luedeke, Counsellor & Psychotherapist, CTRTC, stresses the urgent need to engage in a discussion of individually empowered self-management strategies.
Depression has a cyclical effect. Those with chronic illness are more susceptible to it and those with depression have a higher risk of other medical issues. This can become a vicious cycle that is difficult to escape from. Prioritizing physical self-care such as sleep, nutrition, exercise and medical conditions are imperative in breaking and prevention of this cycle.
Exercising can be a powerful anti-depressant. Research has shown that consistency is more important than quantity in improving mood disorders, so it is more beneficial to walk daily for 10-15 minutes than to do a 3-hour workout once a week. Choosing an exercise that is enjoyable and fits well into daily life is also essential to maximize the likelihood of adherence. Ideally, exercise should be done first thing in the morning or at least 3 hours before trying to sleep.
Sleep is an area that is often cited by depressed individuals as problematic. Many feel constantly fatigued, have disrupted sleep cycles or are unable to sleep/wake at typical times which interferes with their ability to function normally in daily life. Sleep hygiene is an important skill to learn in general for good wellness and becomes integral when managing depression. Establish regular sleep and wake times and be consistent with those throughout the week. Avoid electronics 1-2 hours before bed, this includes phones, iPads, computers and TVs as the blue light emitted from these devices stimulates brain activity at precisely the time we are trying to induce relaxation. Reading on a Kindle or iPad can be done by adjusting the backlight to a softer setting but online reading should be avoided as it is too tempting to flip back and forth between websites and “surf” which is another brain stimulating activity that should be avoided at bedtime. Those who have difficulty falling asleep can try progressive relaxation exercises or deep breathing exercise; both of which induce relaxation and calm.
There are numerous studies about the link between nutrition and mood. One such study by Harvard School of Public Health found that women were 41% more likely to suffer from depression when they regularly ate processed grains, sugary sodas, and red meats. Improving the quality of food eaten eliminates blood sugar spikes and dips that are linked to mood spikes and dips, can increase energy and brain clarity. The Indian Journal of Psychiatry states that patients with depression generally have inadequate nutritional intake, particularly foods high in essential vitamins, minerals and omega-3 fatty acids. Ensuring good nutrition, avoiding skipping meals and reducing high sugar foods can support mood stability.
Practicing healthy physical habits is one piece of managing depression. Paired with Intellectual, emotional and spiritual self-care this is a power approach of depression treatment. Psychosocial therapy and medication are integral components and should not be dismissed but empowering individuals with proactive self-care practices dramatically improves the positive outcomes of depression and mood disorders.
Maria Luedeke is Director of Aspire Counselling Pte Ltd, Singapore. Maria is a highly qualified Counsellor and Psychotherapist with educational qualifications from U.S. and Australian institutions and possesses a Certificate of Clearance from the Singapore Government authorizing her to work with children and adolescents in all settings.
If you are affected by depression and would like to know more, or want to book an appointment with Maria you can go to https://aspirecounselling.net or click here to go directly to our appointment bookings page.
We are excited to reveal that Maria has been named an Expatpreneur by The Finder Magazine in their 2017 awards.
Read about what makes Maria an Empathetic Counsellor in The Finder
The following is an extract from Finder Magazine:
This month, we’re celebrating the successes of savvy expatriates and Singaporeans, as well as the setbacks they overcame, to make life better in Singapore in our Expatpreneur Awards 2017.
Having lived all over the world since childhood, you can trust that expat Maria Luedeke, Owner and Counsellor of Aspire Counselling, can empathize with her patients regarding not only expat stresses but also the myriad other issues in life.
Maria is a member of several professional organisations such as the American Counselling Association, the William Glasser Institute and the American Psychotherapy Association.
She opened Aspire Counselling in 2016, and works with all ages and genders, couples and families and even corporate clients.
Columbian by birth, adopted at five weeks and a naturalised U.S. citizen, Maria resided in cities such as Rome, Tokyo and Hong Kong during her childhood.
“I grew up as an expat kid,” she says. “I moved about every four years!”
Perhaps that’s what makes her so empathetic and effective as owner of Aspire Counselling.
Maria credits her husband for helping her make the leap to business ownership.
“Don’t let fear hold you back from what you really want. My husband challenged me by asking, ‘What would you do if you knew you couldn’t fail again?” she shares. “That has helped to spur me on when I begin to have any doubts.”
“The level of expectation of services provided is very high and pushes me to strive higher and work harder,” says Maria about Singapore.
However, she feels that Singapore supports women entrepreneurs, in particular. “Everyone from my bank to the office landlord, to my contractor bent over backwards to help me when they heard it was my first start-up.”
“As a therapist, there are times when I am emotionally drained or unsettled by certain cases,” she confesses. “I use exercise, yoga and my friends and husband to ensure I am practising good self-care.”