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Lifestyle changes to overcome depression

18.05.2020
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MWT. Serkan Sıtkı Şahin /

Feeling sad at times is a normal part of life, but feeling that your daily sadness is now routine can be a sign …

Lifestyle changes to overcome depression

Feeling sad at times is a normal part of life, but feeling that your daily sadness is now routine can be a sign of something else. Depression is a mood disorder characterized by deep sadness, introversion, hopelessness, or feelings of emptiness.

Depression can be overwhelming and prevent you from enjoying what you were once interested in. It affects everyone in different ways.

Effectively treating depression means doing more than taking medication and going for treatment. The more you change your lifestyle for a healthy mind and body, the more you can cope with the difficulties of depression.

Today I will tell you some ways to improve your lifestyle to complete your depression treatment. As always, consult your doctor before making any changes.

Healthy eating

Healthy eating is good for your body and will help your overall mood. The easiest way to improve your diet is to cut junk food. Avoid foods that are full of refined sugar and saturated fats.

Include healthy foods in your diet, including:

Fatty acids

Omega-3s and omega-6s are two types of healthy fatty acids. Fish, nuts, olive oil, fresh fruits and vegetables contain omega-3 and omega-6.

Amino acids

Neurotransmitters, messengers in the brain, are made from amino acids. Neurotransmitters play a role in mental health, so include amino acid-rich foods in your diet.

Complex carbohydrates

Carbohydrates can help stimulate the production of serotonin, which will make you feel good. Carbohydrates also help your body absorb amino acids more effectively, which helps you synthesize proteins. Your brain works on glucose, which is also derived from carbohydrates.

Whole grains, legumes, vegetables like spinach and broccoli, and fruits like oranges and pears contain complex carbohydrates.

Exercise

Exercise increases your body’s natural antidepressant production. Exercising for 30 minutes a day can help relieve depression without using medication.

Exercise is also; reduces stress, improves mood, increases self-confidence and helps for a restful sleep.

Weight loss

Losing weight increases your self-confidence and improves your overall health. You don’t have to starve yourself or have a very restricted diet. Eating the right food and exercising regularly is a tried and true method for losing weight. The more you do these two things, the easier it is to make them lifestyle.

Sleep

A common complication of depression is lack of sleep. Common symptoms are staying awake in bed at night with a calm brain or waking up in the middle of the night and not sleeping again. Fatigue from insomnia can cause symptoms of depression; therefore, proper sleep is an important part of a depression treatment plan. Develop a calming sleep routine that can help you rest at the end of the day and follow a consistent sleep schedule to increase the amount and quality of sleep you receive.

Photos: Freepik

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