Characteristic symptoms of depression include sadness and loss of interest. It is estimated that around 16.2 million adults in the United States have suffered through at least one major depressive episode throughout any given year. And while most cases of depression are handled by prescribing antidepressants, it seems that they do not work for everyone.

That leads to the question – Is there any other way that we could treat depression? Is the holistic approach a good idea as a part of the treatment? And can we expect any positive results? These are the questions that bring us to you today. In today’s article, we will discuss the potential use of more holistic methods as treatment methods for depression.

A holistic approach to treating mild to severe depression

From a holistic perspective, there are many things that a depression patient can do to improve his/her physical and mental health. In the following, we will share some of the best holistic methods that can be used as a part of the treatment of depression. You may be surprised to learn how many of them have been actually supported by science as well.

• Exercise

Regular physical activity of any kind has been shown effective in both preventing and eliminating various health issues – from high blood pressure and diabetes, to even arthritis. Well, add depression to that list as well, because exercise has been proven effective in treating depression as well.

Choose any type of exercise – from running or jogging to going to the gym or signing for a spin class. Any physical activity would do you good, really. Not only will it help you get stronger and more confident, but it will also improve your mood and sleep, reduce your anxiety and stress, and even give you the chance to meet new people. One physical activity that we would recommend is yoga, which seems to have a special place as a part of the depression and anxiety treatment plan.

• Mindfulness and meditation

Stress and anxiety are major triggers for depression, which is why it is good to have something as effective as a mindful meditation to lean on for support. Although sitting still for only 5 minutes a day may seem impossible when you are feeling depressed and anxious, it will do you a lot of good.

Meditation changes the way that the brain responds to stress and anxiety, guiding it to achieve focus and to return to focus whenever those negative feelings and thoughts come back. In a research published in 2014, meditation and practicing mindfulness has been found as an effective way to cope with stress and treat depressive symptoms as a part of the acute and subacute phases of the depression treatment.

• Sunlight

Getting more sunlight seems the perfect holistic approach to treating seasonal depression. Going out for some fresh air and getting some sunlight and with that, Vitamin D, of course, seems quite the effective holistic method that is bound to help you get rid of your depression symptoms.

• Dietary supplements

Dietary supplements help us replace the nutrients that we fail to introduce through our diet. While there are many dietary supplements to choose from, there are a few which are considered a must for anyone who is struggling with mood disorders. The list would include Omega-3 fatty acids, Vitamin D-3, probiotics, Vitamin B6, and others.

• Healthy eating

The intake of added sugars and unhealthy fats has been linked to the occurrence of depression symptoms in multiple populations. If you want to get rid of the unwanted depression symptoms, you need to clean your diet and, with that, your body as well. Think about the foods that you are usually eating. Make an effort to replace any added sugars and sweetened beverages, fast foods, unhealthy fats, and sodium from your diet as much as possible.

Include more whole foods such as fruits and veggies, clean protein, fiber, and healthy fats and sugars instead, and you will notice a difference in your mood and well-being right away. This is a method that will help you to live a healthier life, free of not only depression but also the common health issues that threaten your health as well.

• Acupuncture

If you have wanted to experiment with acupuncture, now is a good time to do that. Acupuncture has multiple health benefits, one of which is the relief of any depression symptoms. In fact, in a 2013 study, it was shown that acupuncture is just as effective as Prozac in treating the symptoms of depression. And the side-effects of acupuncture, as compared to those of Prozac, are a lot less dangerous if you think about that.

Final Words

Treating depression does not have to be hard, and it certainly does not have to come with a long list of potential side-effects that the commonly used antidepressants can lead to. That is exactly why we chose to talk about depression treatment from a holistic point of view. Here at CrispAZWellness, we are offering to help you throughout your depression treatment by offering a wide range of holistic methods that you could try out.

Preserving our good gut health is a must. But the question is – How can we do that? Is simply adding more probiotic-rich foods going to do the trick? Is there something else that we can do? The answer is – Yes, there is a lot that you can do in order to preserve your gut in perfect condition. And that is exactly what we are planning to do as a part of today’s article. We will share some awesome tips and tricks that are meant to help you boost your gut health.

10 Tips for a healthy gut

1. Take probiotics

Adding a probiotic supplement is a great way to improve the quality of your diet and with that your gut health. Probiotics are living good bacteria that your gut needs in order to maintain the balance that it exists within it. Invest in a high-quality probiotic to ensure the best health benefits.

2. Eat more fermented food

If you are not interested in using dietary supplements, then you might be more open to the idea of eating more fermented food instead. Fermented foods are an excellent, natural source of probiotics. Consume more of the following foods if you want to add more probiotics to your daily diet:

• Kefir
• Kimchi
• Kombucha
• Miso
• Sauerkraut
• Tempeh

3. Remove the added sugars and sweeteners from your diet

A 2015 study has shown that the Western diet, which is usually full of added sugars and unhealthy fats, actually harms the gut microbiome, causing imbalances to happen, and with that, contributing to the risk of the common health issues that we mentioned earlier. We highly recommend you to remove any added sugars, sugary beverages, and artificial sweeteners from your diet and replace them with fresh water and whole foods for the benefit of, not only your gut health but for the health of your entire body as well.

4. Reduce your stress levels

As if anything good comes from feeling stressed out day after day. Stress has been shown to have quite the negative effects regarding our gut health. Here, we would like to point out the importance of using effective methods such as meditation, yoga, deep breathing exercise, and massage to reduce your stress levels and, with that, protect your gut health.

5. Get enough sleep

An animal study done back in 2014 demonstrated the negative effects of having irregular sleeping habits, disturbed sleep, and sleep deprivation on the gut microbiome. Not to mention how having yet another sleepless night can contribute to feeling anxious, stressed out, and in a bad mood. So if you want to boost your gut health, get to bed early and get a good night’s sleep for a change.

6. Do not take antibiotics unnecessarily

Although antibiotics are quite useful and commonly used against bacterial infections, any unnecessary use of antibiotics should be avoided at any time. Antibiotics should be used only when there is an absolute need for them to be used. Otherwise, not only will your body develop a resistance to the commonly used antibiotics, but the antibiotics will also damage your gut, causing disturbances in the gut microbiome. Consult your medical provider before you decide to take any antibiotic on your own.

7. Be more active

The list of potential benefits from being physically active goes on and on. And what a surprise – it turns out that physical activity helps maintain good gut health, which in turn helps prevent obesity, which we all know has been linked to more health risks than we could count. So get off that couch and choose a physical activity that you will practice every day.

8. Eat enough fiber daily

One nutrient that we often forget about is fiber. Eating enough fiber is directly linked to good health, including good gut health. According to the Academy of Nutrition and Dietetics, the daily recommended fiber intake for women is 25 grams and 38 grams for men. To satisfy your daily needs for fiber, eat fiber-rich foods, including bananas, oranges, berries, nuts, seeds, beans, legumes, veggies, etc.

9. Limit your alcohol and caffeine intake

Both alcohol and caffeine are described as digestive stimulants. Having too much alcohol and/or caffeine as a part of your diet can really harm your gut health, disrupting the digestive process. Not to mention all of the other negative effects that too much alcohol and caffeine have on our physical and mental health. Make sure that you limit your daily intake of alcohol and caffeine for the sake of your gut health.

10. Drink plenty of water

Start by drinking eight glasses of water each day. This is a great way to start properly hydrating your body. You will feel the beneficial effects on your entire health, including your gut health as well in no time.

Conclusion

The link between our gut and every other organ is inevitable. Having a healthy gut means that there is a lower risk of other health issues that commonly affect our physical and mental health. We hope that you will be using the ten tips for a healthy gut that we provided you today with. And if you want to learn more or you are facing a gut problem, come to Rose Canyon Health & Fitness where you can get all of your questions answered, and all of your issues treated right away!

Wash your hands regularly.

Did you know that germs, bacteria and viruses are all over the things we touch? In order to avoid the spread of any nasty bugs, we recommend frequently washing your hands. Can’t make it to the bathroom constantly? Try travel hand sanitizer, it can also help to kill any bacteria on your hands, preventing you or your loved ones from coming in contact with them.

Avoid touching your mouth, nose, face, etc.

As mentioned above, germs are EVERYWHERE, including your hands. You should always avoid touching your eyes, nose, mouth and face, even when it isn’t cold/flu season. This is one of the easiest ways to introduce bacteria or viruses to your system.

Avoid stress.

Did you know that stress can actually lower the immune system? When the immune system is compromised, it can be much easier to catch the flu or a cold. We recommend taking time out of each day to relax, meditate and calm your body.

Cold/Flu? Here’s What To Do:

Think that you may have a cold or the flu? We recommend contacting CrispAZWellness for an appointment, we can determine what exactly ailment you have and how to treat the root cause.

Schedule Cold/Flu Treatment in Avondale, Arizona Today

Ready for your Mesa cold/flu treatment? Schedule an appointment with us today!

The Benefits of Primary Care Mesa

When it comes to primary care, there are a variety of benefits, which include:

Ongoing primary care in Mesa can help with early detection of health issues.

When you visit your primary care provider regularly, it can increase the likelihood of the early detection of ailments. This can often result in better outcomes.

Establishing a Mesa primary care provider can help with better communication.

When it comes to healthcare, communication is highly important. Patients that visit a regular healthcare provider tend to have an easier time communicating issues, often resulting in improved care.

Having a primary care manager in Mesa improves continuity of care.

Tired of explaining your health history every time you visit a clinic? With primary care in Mesa, we can build a relationship, allowing us to truly understand you and your health, making continued care easier each visit.

How To Visit Our Primary Healthcare Provider in Mesa?

Interested in scheduling an appointment for primary care in Avondale, Arizona? CrispAZWellness is always accepting new patients and even offers direct primary care plans for individuals, families and employers/employees. Ask for more information when you call to schedule you visit with us.

Schedule Your Mesa Primary Care Appointment Today

Ready to visit CrispAZWellness? Contact our primary care provider nearby today to get started.

What Is A Mesa Primary Care Practice?

A primary care practice in Avondale, Arizona provides disease prevention, health maintenance, patient counseling, patient education, diagnosis and treatment of acute and chronic illnesses and overall health promotion. In certain situations, a specialist may be required in order to provide the best treatment possible for the patient. Ultimately, a primary care practice is dedicated to your overall health and wellbeing.

What is a Primary Care Nurse Practitioner in Mesa?

A primary care healthcare provider specializes providing in family medicine, internal medicine and/or pediatrics. Primary care providers are typically the first contact for a patient and provide continuing, comprehensive care for the patient. Care may include preventive measures, acute care and even the care of more chronic conditions.

How Can I Schedule a Primary Care Appointment in Mesa?

At CrispAZWellness we are always accepting new patients and would be happy to provide primary care for your whole family. We offer same-day primary care, monthly direct primary care plans and more options to make healthcare as accessible as possible for our community.

Visit Our Primary Care Provider in Avondale, Arizona

Looking for a Mesa primary care provider? Ready to schedule an appointment with CrispAZWellness? Contact us today to get started, we would be happy to provide exceptional care for your whole family.

Drink More Water

Did you know that dehydration can actually increase inflammation in the body and reduce the metabolism? Along with filling you up and suppressing your appetite, water can be great for boosting the metabolism and removing toxins from the body. Drinking more water can help you lose weight and feel better overall.

Eat Healthy Food

Food is a major factor when it comes to losing weight and feeling good overall. We recommend avoiding packaged and processed foods as much as possible and instead opting for the outside aisles of the grocery store where fresh fruits, vegetables, meats and other healthy things are located.

Get Exercise

We’ve all heard how important exercise is for weight loss and it is true. Getting exercise daily, even if it is just a walk around the neighborhood can help you not only lose weight but also build muscle, feel stronger and be overall more healthy.

Seek Professional Weight Loss Treatment

When it comes to changing your lifestyle for weight loss, it can be important to trust in a trained professional. Our programs are tailored to each patient to ensure maximum results.

Schedule Your Weight Loss Consultation in Avondale, Arizona

Interested in losing weight and keeping it off? Considering Mesa weight loss management? Contact CrispAZWellness today to schedule your appointment, we look forward to helping you with your goals.

Benefits of Same-Day Healthcare

When it comes to same-day appointments, there can be many benefits for the patients, including:

With a same-day appointment, our patients can receive the medical care they deserve when they need it. No waiting days or weeks to get into our practice. Simply give our Mesa healthcare office a call and we can get you added to our schedule for an appointment.

Same-day appointments in Mesa allow our patients to skip the urgent care clinic. Don’t have a primary care manager? Not a problem! CrispAZWellness would be happy to provide a same-day appointment for you or your loved one. Urgent care facilities can often be quite expensive, lack certain testing abilities and have long-wait times.

Our same-day urgent care visits for those without insurance. No insurance? No problem. At CrispAZWellness, we offer urgent care visits in Avondale, Arizona. Schedule your same-day visit with us right away.

Schedule Same-Day Appointment in Avondale, AZ

Interested in scheduling a healthcare appointment in Avondale, Arizona today? Feel free to reach out to CrispAZWellness, we are always welcoming new patients and would be more than happy to get you added to our schedule for the healthcare you deserve.[/vc_column_text][/vc_column][/vc_row]

Can I Get Healthcare Without Insurance?

Many people believe that without insurance they can’t receive wonderful family healthcare, this is far from the case. Many families rely on urgent care facilities or emergency rooms in Mesa when they don’t have insurance, racking up costly bills in the long run. CrispAZWellness provides an option that allows individuals, families and even employees to receive primary care for as low as $65 a month. No copays, no deductibles, longer visits, same-day appointments and even tele-medicine.

If you have additional questions about an appointment without insurance, the monthly costs for direct primary care or anything else, feel free to reach out. We’re always accepting new patients and are happy to help.

About Avondale, AZ Direct Primary Care

Direct primary care is a form of direct primary care that takes the insurance company out of the middle, allowing patients and their healthcare provider to make an arrangement. At CrispAZWellness, we offer various options. For individuals, plans start at $65 a month. For families, plans start at $150 for 4 members. Employers/employees can receive a discount when 10 or more employees are enrolled.

Visit Our No Insurance Nurse Practitioner in Avondale, AZ Today

Interested in scheduling an appointment without insurance in Mesa? Contact CrispAZWellness today, we would be happy to help![/vc_column_text][/vc_column][/vc_row]

Benefits of Medically-Assisted Weight Loss Programs

When it comes to losing weight, trusting in a healthcare professional can be a wonderful choice. At CrispAZWellness, we take into account the entire body, lifestyle choices, dietary choices and even exercise. Our Mesa weight loss treatment is tailored per patient, ensuring that it works for them. We offer natural supplements that can help to curb hunger, teach our patients about tasty, healthy food that actually provides the body with what it needs and can even help with an exercise plan and lifestyle changes. Our ultimate goal is to teach patients to live a healthier lifestyle that results in a more desirable weight.

How Do I Start Weight Loss Treatment in Mesa?

At CrispAZWellness, we would be happy to offer a weight loss consultation near you. We’ll discuss your health history, diet, exercise, lifestyle, etc. Based upon that, your weight loss program will be custom-tailored to you. Throughout your weight loss journey, Vianka Cesena will be available for support, guidance and oversight.

Schedule Weight Loss Management in Avondale, Arizona Today

Ready to start losing weight in Avondale, Arizona? Contact CrispAZWellness today to schedule your weight loss consultation. We would be happy to discuss how our weight loss treatment nearby might be right for you.

Causes of Hormonal Imbalances

When it comes to hormonal imbalances, there are a vast number of factors and causes to take into account. Some of the most common causes of hormonal imbalances include an underactive thyroid (also known as hypothyroidism), an overactive thyroid (known as hyperthyroidism), diabetes, pregnancy, menopause and even birth control use, however, there are many more causes for men, women and even teens.

Common Hormone Imbalance Symptoms

When it comes to hormonal imbalances, there can be a wide range of symptoms depending upon the patient and the exact cause. For both men and women, these are the most common symptoms of a hormonal imbalance, however, you may experience additional symptoms as well.

• fatigue
• temperature sensitivity
• constipation
• frequent bowel movements
• dry skin
• puffy face
• nervousness
• anxiety
• irritability
• blurred vision
• sweating
• infertility
• a fatty hump between the shoulders
• rounded face
• purple or pink stretch marks
• unexplained weight loss
• unexplained weight gain
• increased/decreased heart rate
• frequent urination
• increased thirst
• thinning, fine, brittle hair
• increased hunger
• depression
• decreased libido/sex drive
• muscle aches
• muscle tenderness
• muscle stiffness
• muscle weakness
• joint pain
• joint stiffness
• joint swelling

Women-Specific Hormonal Imbalance Symptoms

Due to the changes women experience each month and during their lifetime, there are certain hormonal imbalance symptoms specific to them, these include:

• heavy/irregular periods
• missed periods
• no period
• frequent period
• excessive hair on the face, chin, or other parts of the body
• acne on the face, chest, or upper back
• thinning hair/hair loss
• weight gain/trouble losing weight
• skin darkening
• skin tags
• vaginal dryness
• vaginal atrophy
• painful sex
• night sweats

Men-Specific Hormone Imbalance Symptoms

Testosterone can play a huge role in the development of a man, when levels are not adequate, certain symptoms may be experienced, such as:

• development of breast tissue
• decreased sex drive
• infertility
• decrease in facial/body hair growth
• osteoporosis
• difficulty concentrating
• hot flashes
• breast tenderness
• erectile dysfunction
• loss of muscle mass

Schedule Hormone Imbalance Therapy in Avondale, Arizona

Think that you or a loved one may need hormonal imbalance treatment in Avondale, AZ? Contact CrispAZWellness today to schedule your appointment.