Depression and Tattoos

I have 9 tattoos and plan on getting a lot more. I just love that I can personalise my body and mark special events or reminders of people. I find getting tattooed quite therapeutic and an instant confidence boost when I see my new additions. Here's why...

My Depression Tattoo
I like my tattoos to have deep meanings to them so that I'll never regret them and they'll always be relevant. Because depression was such a big life changing event for me I wanted to have it has a reminder. Not a reminder of the depression but of the fact that I came through it a better person. It needed to be something positive so I had a quote on the back of my leg. I wanted it there to show I can walk away from depression.

The tattoo reads "just when the caterpillar thought the world was ending it turned into a butterfly." This reminds me that life gets tough so you can evaluate yourself, better yourself and make changes. It makes you fight to prove that you can do it and although my 'world ended' I came out of it a new person.

Remembrance Tattoos
I have two tattoos dedicated to my dad who passed away in 2011 and I plan on getting one for my Grandad and one for my Great Grandad. I also have a crow as they are believed to be the bearer of souls. I love that I can put something on my body forever that relates to people who are part of me, especially my dad. Seeing them reminds me to smile about him and know that he is with me.

Stay Strong Tattoo
I've seen a lot of people with the words Stay Strong on their bodies or similar ideas to remind them to keep going. A lot of these tattoos relate to mental health or personal struggle. They will always have something that is a permanent reminder to keep going. I love that.

Semicolon Tattoo ;
Started with Project Semicolon by Amy Bluel who lost her dad to suicide. She decided she wanted a tattoo to remember him by but also to raise suicide awareness. The semicolon is used in a sentence where you could have ended it with a full stop or continue it further by using a semicolon. Amy thought this reflected life, you can chose to end it or chose to carry it on. This tattoo has gotten really popular and I think it's helping to end stigma by getting people asking about the tattoo and recognising the meaning.

For whatever reason you get tattoos remember they are your personal stamp and it doesn't matter if you have to be on a waiting list or pay a lot for a great artist because it is with you for life. Think it through and go to somewhere that will do it justice.

Much love,
Becky xx

Food vs Depression

The food you put in your body not only affects your health and weight but it also affects your energy levels and most importantly for us, it affects your mood.

Food that is high carbs and high refined sugar are not great for depression. Whereas food that is high in vitamins, nutrients and lean protein can be beneficial. It is basically healthy food that is better for depression so if it works for you or not you are not doing yourself any harm by cutting down on food that is either full of junk or basically provides nothing for your body nutritionally.

Meats and Fish A meat that creates more serotonin (happy chemical) is turkey. It's lean, takes around 10-15 minutes under the grill for a turkey steak to cook and personally it's one of my favourites. Fish that is high in omega 3 is known as brain fuel. My dad used to tell me to eat omega 3 fish for tea the night before exams or a big day to give my brain a boost and I got good results so who knows maybe it was the power of omega 3!

Whole Grains Things like brown rice, brown pasta, barley, oats, quinoa, whole wheat bread and whole grain cereal. These are high in fibre, antioxidants, essential fatty acids, nutrients and protein. This means they give your body some of the essentials that it needs as well as energy.

Dairy Low fat dairy products give you a good amount of calcium and vitamin D. There is something in low fat dairy that links to feeling relaxed. I like a low fat Greek yogurt with banana for a good energy boost and it is very tasty. Warm milk can help you relax too as it contains tryptophan (an amino acid) that releases serotonin.

Nuts Nuts are rich in fibre, protein, minerals, fatty acids and antioxidants. They are a great source of nutrients. You only need a small portion a day so they are perfect for a snack. 

Fruit and Vegetables The best fruit and vegetables to boost your mood and give you energy are...

• banana's- they are a source of potassium which is great for your brain and vitamin B6 that increases serotonin
• berries- give you an energy boost due to their complex carbs
• apple's- high in fibre that gives you a slow release of energy
• oranges- a slow release of energy and full of vitamin C and potassium
• spinach and broccoli- contains folic acid which as well as keeping you healthy increases your mood
• olives and cold olive oil- olives have healthy fats in them which help make you feel calmer
• sweet potatoes- increases serotonin and full of complex carbs

Herbs and Spices I have read that saffron, liquorice and nutmeg can help fight depression but I'm not sure of the science behind it. Any excuse to eat liquorice is good enough for me though!

Drinks There are a few herbal teas that can help you relax...

• Green Tea
• Camomile Tea
• Kava Tea
• Lemon Balm Tea
• Peppermint Tea

It is important to keep hydrated and I would recommend warm boiled water. I swear by it to clear my head and it has loads of other benefits such as helping with digestion, keeping your skin clear, clearing a blocked nose and much more. It's nice with a squeeze of lemon or a spoon of honey in too.

Things to Avoid
Alcohol
Refined sugars
Lots of junk food
Processed food
Artificial sweeteners
Anything high in sodium
Caffeine
Hydrogenated oils

My Mood Boosters

• Evening Meal- turkey steak, brown rice, garden peas and sweet chilli sauce
• Lunch- sweet potato chips, sweetcorn and whitefish
• Snack- apple, cucumber and cheese chunks
• Breakfast- banana and low fat yogurt or a homemade fruit smoothie (mango, honey, pineapple, cranberry juice)
• Treat- fruit flapjack with chocolate topping
• Drink- warm milk or cranberry and raspberry juice

My problem is I tend to skip breakfast and eat junk even though I know for me that sugar really knocks my mood and I feel better eating healthy. Self sabotage or what! But I'll give it a better go if you will... deal?

Please note I am not in anyway trained to advise on diets and have found this information through friends and family that train in fitness, studied cooking and through research I have seen and tried over the years. Do your research and find what works best for you or speak to a professional if you have this option, especially if you have allergies or dietary needs.

Much love,
Becky xx