How to manage your depression with a healthy lifestyle
Depression is a common mental illness that can affect your mood, thoughts, behavior, and physical health. Learning how to manage depression can help you live a healthier life. Research has found that exercise is the most effective treatment for mild to moderate depression. Exercise is one of the best things you can do for your depression because it releases endorphins (chemicals in your body that create a feeling of well-being) and reduces production of stress hormones.
The following are some of the tips to manage depression ;
1. Stay Active
Try to maintain a normal lifestyle by doing regular exercise.
If you live an unhealthy lifestyle, it is very likely that you will experience depression at some point. Participating in activities such as walking, swimming, cycling and housekeeping help you to give your body a lot of exercise, which helps to remove stress and depression.
If you are not accustomed to exercise , start by doing simple exercises such as jogging or slow dancing at home.
2. Get Enough Sleep
Sleep is very important because it helps your body and mind recover from stress.
Good sleep will also allow you to function well the next day. So make sure that you always get enough sleep each night to relieve any stress and anxiety. Lack of sleep can cause mood disorders like depression or anxiety , so do not feel tired during the day and try to stay up until the right time for sufficient rest.
3. Eat Healthy
Many people who have depression have problems with food.
You can prevent depression if you regularly eat a balanced diet that has all the nutrients. Make sure that your diet contains vitamins and minerals such as magnesium, copper and omega 3 fatty acids (EFAs) . Eat food that is rich in high-quality protein and is low in carbohydrates (such as bread, rice and pasta) because they can cause mood disorders such as depression.
Eat healthy foods so that you feel better throughout the day. For example, nutritious foods like fish are rich in omega 3s and will help your brain to function better.
4. Maintain A Healthy Lifestyle
It is very important to maintain a healthy lifestyle because it reduces the risk of depression. Make sure that you exercise regularly, sleep well, maintain your body and consume a balanced diet. If you are depressed or down , make an effort to do things that you like or find fun.
Find activities that you can enjoy for at least 2 hours each day.
5. Drink Green Tea
The substance called L-theanine in green tea can help to reduce your risk of depression and anxiety.
You should drink at least 3 cups of green tea each day (1 cup = 240ml) but not more than 5 cups in order to maintain good health and avoid any adverse effects. Try to drink green tea at least 3 times every day (if not you can use other healthy drinks instead of green tea ).
6. Supplement Your Diet With Omega – 3 Fatty Acids
Omega-3 fatty acids are very important for your brain and body.
Omega-3 is a type of acid that your body cells need to grow and function properly. For this reason, it has been discovered to help prevent depression and stress-related disorders such as anxiety or depression , thanks to the fact that it has a structural similarity in amino acid structure with a neurotransmitter called serotonin.
Studies show that the benefits of omega 3 fatty acids can help to improve symptoms of depression, lower cholesterol and blood pressure, as well as preventing anxiety.