SUDOKU
According to the Hope for Depression Research Foundation, depression is the number one cause of disability worldwide and affects 10% of Americans annually (and that percentage is pre-COVID statistics, which has surely gone up). And since the disorder doesn't pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here's how to squeeze that movement into your schedule. INCREASED WALKING TIME If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house once or twice a day. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk. CAN HELP KEEP DEPRESSION AWAY 11 Minutes of Movement a Day
Place a number in every cell in the grid, using the numbers 1–9. You can only use each number once in each row, each column, and each of the 3x3 boxes.
Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.
INGREDIENTS
WORKOUT VIDEOS When you’re depressed or feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do. But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. Or start small and pick a 5 or 7 minute YouTube workout video. Once you’re done, reward yourself for getting that movement in! It can even be a high five in the mirror or hug yourself! THE BENEFITS OF DANCING Any movement counts, even dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on a few of your favorite dance songs and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, click on that video, or pull out your best dance moves to fight depression. It’ll change your mood and you’ll be happier the rest of the day.
• 1 lemon • 1/2 cinnamon stick • 3 sprigs fresh thyme • 3 cm fresh ginger • 3 tsp honey • 3–4 cups boiling water • 1 orange and peel (optional)
DIRECTIONS
1. In a teapot, combine juice from one lemon and half the lemon rind sliced. Then add cinnamon, roughly chopped thyme, grated ginger, and honey. 2. Pour boiling water into the mixture. Place lid on the teapot, and let the mixture stand for 5 minutes. 3. Serve and enjoy. Note: For a more profound taste, add a tsp of freshly squeezed orange juice and some sliced orange peel.
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