A depressive or anxious mindset continues to be one of the most common psychological ailments.
People seem hesitant to seek help, afraid that taking psychotic drugs or counseling will make them look ridiculous. If you are one of such folks, reading about natural ways of defeating depression might prove rather useful. Others, who don’t have a severe problem of depression but suffer from phases of low mood too can benefit from the following advice:
Exercise Regularly
Exercising regularly is perhaps the best, daily activity you can indulge in to ensure better mood. Researchers across the world have confirmed that you don’t need to be a gym-junkie or into hardcore weight training to feel the benefits of exercising. Just take upon any kind of physical activity that gets your heart pumping and makes you sweat. This includes running, jogging and a bit of stretching. If you can combine some bit of light-weight training, it is even better but not imperative. Exercise has a direct impact on our mood. It makes the body secrete more endorphins. These biochemicals are responsible for inducing a feeling of goodness that sustains for many hours after exercising. You should exercise for more than 30 minutes to use exercising as an anti-depression tool.
Make Small Dietary Changes
You can make small dietary changes to fight off depression. Ensure that you get your daily quota of vitamins, particularly folic acid and other types of vitamin Bs. For this, regularly indulge in green leafy veggies, bright-colored fruits, potatoes and dairy products like yogurt and cottage cheese. These vitamins are essential for synthesis and release of mood-lifting chemicals within the brain. Vitamin B12 is required for the overall regulation of our nervous system. Combine this with some source of essential fatty acids. This includes flax and mustard seeds. Omega 3 fatty acids are required for release of mood boosters like Serotonin and Dopamine. Thus, increase your intake of walnuts, soybeans, fish and tofu.
Get Sufficient Sleep
All of us suffer from phases of troubled sleep. When this problem starts to surface regularly, it becomes an underlying cause of depression. Lack of good sleep causes irritation. It reduces your ability to handle low mood swings. Trying to catch a nap and staying-up late at night watching TV further reduce the quality of night sleep. Ensure that you get at least seven hours of peaceful sleep each night. Lack of sleep disturbs the body clock, and can push you towards chronic depression.
Take Psychological & Physical Breaks
Boredom and a mundane lifestyle are among the more common causes of depression. Even if you don’t have something really exciting to do, seek regular breaks. Here, a break refers to something that engages your mind and body. This ensures that you are holistically disengaged from your anxiety or depressive way of thinking. For instance, going shopping to the local market, playing a game of soccer outdoors, playing snooker or bowling indoors or washing your car occupy your mental and physical faculties. Try talking more among your friends and family to ensure your mind is engaged in healthy conversations or arguments that help you get rid of feelings of anguish or frustration.
Develop Better Lifestyle Habits
Some seemingly minor factors contribute to depression in a big way. For instance, lack of exposure to sunlight causes Vitamin D deficiency. This vitamin is essential for better mental health. Similarly, people on low-fat diets don’t understand that a basic amount of cholesterol is required for the synthesis of serotonin. Without this neurotransmitter, we cannot sustain that good/happy feeling. This makes us more prone to being anxious. Thus, extreme dieting should always be avoided.
Avoid Hypoglycemia
Hypoglycemia is a condition of lack of sufficient sugar in our bloodstream. This is often found among people who tend to fast for long periods, between meals. Phases of Hypoglycemia aren't good for your mental health. This impairs the release of serotonin. Hypoglycemia is often found among people who tend to consume too much of refined sugars. Such sugars are highly processed and get immediately absorbed into the bloodstream. This causes a surge in the blood sugar levels, inducing a feeling of goodness. However, the surge is soon followed by a sudden fall in sugar levels as refined sugar is metabolized quickly. Thus, a few minutes after eating a sugar-loaded candy, you might suffer from a short phase of Hypoglycemia. These wide fluctuations in blood sugar levels cause a spike in the release of stress hormones like cortisone and adrenalin, making us more prone to nervousness and anxiety. Thus, eat regular intervals but stay away from snacking on processed, sweet foods.
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