8 Surprising Facts About Depression

If you or someone you love is suffering from depression, you know all too well that the mental illness is far from black and white. In fact, depression is quite complicated and researchers are constantly learning more about its symptoms, treatment, and prevention. Here are some surprising facts to keep in mind. 

1. It’s a leading cause of disability. And it’s estimated to affect 350 million people, according to the World Health Organization. 

2. It can hurt – literally. While depression is a mental illness, it can impact your body too. In fact, headache, stomach problems, shortness of breath, and general physical tension can all be symptoms of depression, according to the National Institute of Mental Health (NIMH). Chronic pain can be another sign.

3. It may make you cranky. While feeling sad, empty, or hopeless are often hallmark symptoms of depression, persistent irritability can also be a sign. Shouting, losing your temper, or constantly being ticked off at your loved ones and the world around you are all red flags. One study sponsored by NIMH showed that people with signs of irritability had higher rates of co-occurring substance abuse.

4. It has different triggers. Depression can develop without any obvious cause, but it can also result from a trauma or stressful live event or if a close family member has been depressed

5. It’s more common in women. This is likely due to certain biological, hormonal, and social factors unique to females.

6. It’s linked to your gut. More and more research is pointing to the complicated relationship between the brain, the central nervous system, and the “good” bacteria in the gut, which could contribute to depression.

7. It eases with exercise. Being active is perhaps one of the best remedies when it comes to easing depression symptoms. And you don’t have to run a marathon; just walking 30 minutes per day can do wonders for your mood.

8. It often feeds a substance use disorder. About 20 percent of Americans with depression also have a substance use disorder (SUD), and about 20 percent of those with a SUD also have an anxiety or mood disorder, according to the Anxiety and Depression Association of America.

Are You Struggling With Depression and Addiction?

Co-occurring conditions like depression may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. Using traditional and holistic therapies, Complete Harmony has a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more, call 866-930-4673.

New Instagram Tool Offers Mental Health Support

Social media can be a great space for support but it can also fan the flames of many mental health issues, including body image and eating disorders. In fact, despite efforts by Tumblr, Pinterest and Instagram, sites continue to crop up touting anorexia or bulimia – referring to these pathologies as “ana” and “mia,” for short. 

Instagram has taken great strides to combat this trend and even created an official policy that bans images or hashtags (like #thinspo, short for the pro-anorexia phrase “thinspiration”) promoting self-harm. Recently, the social media company took it a step further by creating a tool that addresses these cries for help. 

Developed in coordination with the National Eating Disorders Association and National Suicide Prevention Lifeline, the tool allows users to anonymously flag posts about self-harm or other mental health issues. The user who posted the troubling image will then receive this message: "Someone saw one of your posts and thinks you might be going through a difficult time. If you need support, we'd like to help." In addition, the user will be given options to contact a helpline, talk to a friend, or get tips. 

"We listen to mental health experts when they tell us that outreach from a loved one can make a real difference for those who may be in distress. At the same time, we understand friends and family often want to offer support but don't know how best to reach out," Instagram COO Marne Levine told Seventeen. 

"These tools are designed to let you know that you are surrounded by a community that cares about you, at a moment when you might most need that reminder."

Help for Eating Disorders and Addiction

If you or someone you love is battling a mental health issue and substance use disorder, Complete Harmony can help. To learn more about our dual-diagnosis treatment, call: 866-930-4673.

Are You Getting Enough Vitamin D?

Vitamin D, or the “sunshine vitamin,” plays a vital role in keeping your body healthy during recovery. In addition to boosting the feel-good hormone serotonin, vitamin D is crucial for your bones, skin, and mental health – and it may even help you fend off that pesky cold or flu this season. 

Unfortunately, if you’re in addiction recovery you may be deficient; drugs and alcohol interfere with your body’s ability to absorb vitamin D. Luckily, a visit to your healthcare provider and few lifestyle modifications can easily boost those levels.

How Can I Tell If I’m Vitamin-D Deficient?
A simple blood test can detect if your levels are low. Signs of a vitamin D deficiency include:
• Chronic ache in your bones
• A blue mood, or feeling depressed
• Muscle weakness
• Excessive sweating
• Daytime sleepiness
• Decreased endurance

How Much Vitamin D Do I Need? 
For most adults, general recommendations are as follows:
• 600 IU for those ages one to 70
• 800 IU for those 71 and older
• 1,000 IU for those with low levels; check with your healthcare provider first

What’s the Best Way to Boost My Vitamin D?
Your best bet: Head outdoors (without sunscreen) for 15 minutes per day and soak up some sunshine. You may also consider adding several vitamin-D rich or fortified foods into your diet, including:

• Swordfish 
• Salmon 
• Tuna 
• Sardines 
• Milk 
• Yogurt 
• Fortified milk, orange juice, bread, and cereals 
• Eggs (vitamin D is in the yolk) 
• Mushrooms 
• Beef liver 
• Swiss cheese 

Hybrid Addiction Treatment at Complete Harmony 
Complete Harmony provides clients with an array of holistic modalities that complement the 12-step experience, including nutrition and exercise planning. To learn more about how we can help heal your body, mind, and soul, call us today: 866-930-4673. .

7 Habits for a Healthy Digestive System

Taking care of your digestive health can serve double-duty for those in recovery. It can help heal your body from the years of alcohol or drug abuse and it may improve your mood, too.

Scientists have found that gut bacteria regulate how people think and feel, playing a role in both anxiety and depression. 

Prioritizing some healthy lifestyle habits may be all it takes to improve your digestive health – and some of these steps, like exercising and stress management, are likely already part of your overall recovery plan.

1. Stick to a high-fiber diet. Incorporating fiber-rich foods, like vegetables, legumes, and fruits, into your eating plan can help prevent constipation and keep things moving through your digestive tract. 
2. Stay hydrated. Drinking plenty of water also prevents constipation, helping dissolve fats and soluble fiber. 
3. Load up on yogurt. Probiotics in foods like yogurt and kefir stimulate healthy digestive function and combat the effects of a poor diet and stress.
4. Sprinkle on cinnamon. A recent study found that the spice lowers temperatures in the stomach, which can help lower the levels of stomach acid and pepsin in the gut. Stick to no more than a teaspoon per day, notes The National Institutes of Health. And, avoid cassia cinnamon (Chinese cinnamon), which contains coumarin, known to affect blood clotting and be toxic to the liver for some people.
5. Scale back on bad habits. Coffee and cigarettes can interfere with the functioning of your digestive system and lead to stomach ulcers and heartburn.
6. Make exercise part of your routine. Regular exercise can prevent constipation and promote a healthy weight – both key to good digestive health. 
7. Be mindful of stress. Yet another reason to add yoga or meditation to the recovery process. Stress and anxiety can kick your digestive system into overdrive. 

Nutrition Planning at Complete Harmony
At Complete Harmony, we help our clients plan healthful meals to enrich their body and mind. By integrating conventional and holistic recovery approaches, we help restore balance to the whole person. To learn more, call: 866-930-4673.

4 Ways to Beat Loneliness

How often do you feel you lack of companionship? How often do you feel left out? How often do you feel isolated from others? 

These were the three questions asked of participants in a U.S. National Institute on Aging study on loneliness. Researcher discovered that 14 percent to 27 percent of a lifelong tendency toward loneliness can be linked to inherited traits and that being lonely often goes hand in hand with depression. They have yet to pinpoint a specific genetic predictor of chronic loneliness, however, according to the study.

What we do know about loneliness, however, is that it can be detrimental to your health – one study cites that it’s as bad as smoking 15 cigarettes per day. We also know that it’s something you may temporarily struggle with along your journey toward sobriety. The good news: You can control it and the effort is sure to have a positive effect on your long-term recovery. Start with these steps:

Volunteer: Getting out into your community will help combat those feelings of isolation and can help you meet like-minded friends.

Find a hobby. Whether an outdoor sport or knitting, hobbies can help you have fun and make new friends. And being passionate about something can help you connect with other people in a very authentic way.

Embrace your spirituality. Many people in recovery turn to religion. It’s a great way to become part of a community and bond with people on a spiritual level.

Invest in a pet. A furry friend can make you feel needed, wanted and loved and are perfect companions to help you get through recovery without feeling lonely.

You’re Not Alone in Your Recovery
At Complete Harmony, we welcome women and men of all ages and all walks of life who are searching for a non-12-step, holistic, or hybrid addiction recovery program. To learn more, call us today: 866-930-4673.

Tips for a Healthy Fall

Fall is officially here and the new season brings with it the opportunity to eat better, sleep more soundly, get more exercise, clear your mind and more. Here’s how to take advantage of the many ways autumn can aid in your overall health and recovery. 

Take a trip to the farmer’s market. Tis the season of pumpkin spice everything – and don’t forget apples, sweet potatoes, squash and figs. These autumn delicacies are rich in essential vitamins to help restore your body and mind from the damage of alcohol or substance abuse. 

Open those windows. There’s nothing like fresh autumn air to clear the head clutter and help you get more Zzzs. In fact, the ideal temperature for sleeping is between 60 and 68 degrees F, according to the National Sleep Foundation. 

Set some goals. Even if you’ve been out of school for sometime, fall can still feel like a season of new beginnings. Take advantage of this time to set or refine your recovery goals. Be sure to make your goals SMART – Specific, Measurable, Achievable, Relevant, and Timely – and don’t forget to share them with your addiction therapist or loved one. 

Spend some times outdoors. Cooler temperatures provide the perfect setting for a morning stroll, invigorating jog, or scenic hike. Added bonus: The sunshine can help boost vitamin D levels, making you happier and better able to concentrate on your recovery efforts. 

Get back to nature. Apple and pumpkin picking are fun fall activities and searching for that perfect fruit may just give you a new appreciation of whole, fresh, unadulterated food. No processing, no conveyor belts, no plastic packaging. 

Tis the Season for Recovery
If you or a loved one is searching for an addiction treatment program that blends conventional and alternative strategies for healing, our team can help. Nurturing mind, body, and spirit, we provide a continuum of treatment for residents and outpatients. Call Complete Harmony today: 866-930-4673.

When Good Things Come from Getting Sober

For Todd Crandel, who abused alcohol, heroin and cocaine for 13 years, becoming sober has meant becoming one of the most elite endurance athletes in the world. He was the only one who was able to finish the 2008 Ultraman triathlon, a race involving six miles of swimming, 52 miles of running and 261 miles of biking – over a period of three days!

“I didn’t think I deserved to live a life without drug,” he told Australia’s Channel 9 News. “I didn’t want to live a life without drugs. I didn’t know how to live a life without drugs.” 

It's also meant helping others along their sobriety journey. In 2001, Crandel founded Racing for Recovery, a non-profit organization dedicated to providing counseling and support and athletic events for those in recovery. He also became a licensed addiction counselor. “ “What I say to people to get them going is, you deserve a better life and you can achieve it,” he told The Fix.

Certainly going from active addiction to this level of athleticism and success isn’t the norm, but the message of hope and the possibility of a better, sober life is one that anyone in recovery can relate to. 

It doesn’t matter why you choose to get sober as long as you do choose the sober path. And, hey, you may be delighted and surprised by the many positive outcomes that come with lasting recovery – from reestablishing your relationship with your children to completing that long-overdue degree or simply being able to have a sense of self-worth again.

Finding Your Happiness in Sobriety 

Are you ready to experience the lasting happiness and healthy sense of well-being that comes with sobriety? The holistic therapies at Complete Harmony can show you the way to a more meaningful and satisfying life. Begin the journey today by calling 866-930-4673.