Depression has become a standard, modern-day mental health issue that adversely affects the quality of life and physical health of an individual. Although medication and psychotherapy are effective treatments for many sufferers, there are times when patients still face emotional lows. In addition to these conventional medical treatments, it has been found that exercise, diet, and lifestyle adjustments can help lift this dark depressive mood.
3 ways to lessen depression
1. Exercise effectively
According to an article published in the British Medical Journal, exercise is an effective treatment for depression. Walking, jogging, yoga, strength training, tai chi, and qigong reduced depression, mainly when performed at a higher intensity. The results suggest that high-intensity exercises are a viable option, mostly when conventional treatments are ineffective.
2. Practice positive lifestyle changes
Positive lifestyle changes can also help uplift one’s mental state. To begin this process, it is wise to start by setting small, manageable goals to help regain one’s motivation and confidence over time. Walking and reconnecting with nature are the simplest ways to improve physical and mental health. These activities help release endorphins and improve one’s mood.
Avoiding excessive negativity by selectively avoiding negative people, events, and news is also essential. Build a social support network and surround yourself with people who make you feel good, with whom you can comfortably talk and offer encouragement and support. Equally, establish the habit of reading, listening to, and watching inspiring content, which contributes to elevating your mood and general well-being.
3. Consume the right foods
In addition to exercise and lifestyle changes, diet also plays a vital role in improving one’s mood and alleviating depression. Below are some foods that are considered to be beneficial to your mental health.
- Foods rich in omega-3 fatty acids: Omega-3 fatty acids are crucial in maintaining brain health and improving mood. Increase your intake of fish such as salmon, mackerel, and sardines. Also include flax seeds and walnuts.
- Protein-rich foods: Protein is an essential nutrient for the body to synthesize neurotransmitters, which helps enhance emotional stability. Good protein sources include lean meats such as beef, pork, chicken and turkey, beans and lentils, tofu and tempeh, eggs, nuts and seeds, dairy products, fish, and quinoa.
- Vitamin B-rich foods: Vitamin B plays a vital role in the functioning of the nervous system, especially vitamin B6, B12, and folic acid. Consume more beans, chicken, eggs, nuts (walnuts and almonds), and whole grains.
- Foods rich in antioxidants: Antioxidants remove free radicals and reduce oxidative stress, which can help improve your mood. Eat more fruits such as blueberries, strawberries, and raspberries, and consume more vegetables like spinach, red cabbage, red kale, beetroot, artichokes, carrots, and tomatoes.
- Magnesium-rich foods: Magnesium is essential for the normal functioning of the nervous system and emotional stability. Increase the intake of green leafy vegetables (spinach, romaine lettuce), beans, whole grains, and pumpkin seeds.
- Fermented foods: Research shows that the gut also affects brain health and mood, and fermented foods have been shown to alter brain activity. Improve digestive health by eating foods that contain lactobacilli. Yogurt, sauerkraut, and cheese all contain beneficial microorganisms such as lactobacilli.
Applying a multifaceted approach to the treatment of depression will go a long way to regaining a healthy balance between the body and mind.
Translated by Elaine and edited by Maria
