Depression 5 Tips
5 Tangible or Proactive Basics to Fight Depression
In part one of my Depression series I discussed some strategies to undertake when you initially recognize that you are suffering from depression. Some people suffer so badly from depression that even seemingly minor and simple tasks such as getting out of bed, dressing, showering or even eating become insurmountable. These symptoms warrant professional help and the first 5 tips are for those people who are unable to do even the smallest of tasks.
For those who recognize that they are probable suffering from depression I often recommend that they start with very basic yet essentials strategies to help improve symptoms. So many people really want to try to treat their symptoms without medication so I often say do the following 5 things, with 100% commitment to see do your symptoms improve. Bad diet, lack of exercise and more frequently contribute to the symptoms of depression and how great it is to see symptoms improve or even completely resolve by just changing things in our every day lives.
The following are 5 basic tips to help with depression:
- Diet – Simply put, keep it clean. Fish, Chicken, Turkey, Fresh fruits and vegetables, whole grains and unprocessed carbs. “Clean Foods” tend to be higher in the right vitamins and minerals that aid to decrease depressive symptoms, vitamins such as B12 and folic acid for example. For depression with anxiety, try to increase foods that also contain magnesium such as spinach, almonds and kefir. Avoid sugars and processed foods and alcohol which in itself is a depressant. In terms of simulants cut out sodas, caffeine’s, even trans fats and hydrogenated oils
- Exercise – Increases your endorphins, acts as a distractor taking your mind off depressive thoughts, can get you outside and provides socialization. You can start small just by walking around the block and work up to a 5K, class at the gym, boot camp and more. Exercise is proven to improve mood and decrease anxiety. The key to exercise is to start small and build up from there.
- Hydration – Dehydration can be a major contributor to depression. Production of serotonin in the brain (which determines mood) decreases when there is a water shortage i.e. dehydration leading to depression, stress and anxiety. In addition, dehydration also depletes other essential amino acids. Dehydration also places the body under stress and when stressed the body increases production of leading to adrenal fatigue. So make sure you are drinking enough water to hydrate your body.
- Stress Reduction – Meditation, Yoga, or anything that helps you relieve stress , for some that may even be knitting, dancing or getting a massage. Stress reduction techniques don’t need to be expensive nor do they need to take an inordinate amount of time. Meditation for 5 minutes, 20 minutes gently stretching or 30 minutes listening to music or reading may be all it takes. Find something that works for you.
- Sleep – Is hugely important and good quality, uninterrupted sleep is crucial. Unfortunately lack of sleep contributes to depression and depression contributes to alterations in sleep patterns. So where to start? Firstly, rule out anything physical that may contribute to poor sleep such as obstructive sleep apnea. Decrease alcohol and coffee at night and remove all electronics from your room. For more on sleep see my previous article here http://bit.ly/2dE7N45
Basic Behaviors to change, improve on or incorporate: Diet, Exercise, Hydration, Stress Relief, Sleep.
Synergy Health and Wellness Dolores@synergyhealthandwellness.net
For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211. Thanks Dolores