Sometimes feeling sad is normal, but feeling overwhelmed by sadness every day may signal something deeper. Depression is a mood disorder marked by intense feelings of sadness, isolation, hopelessness, or emptiness. It can be overwhelming and prevent you from enjoying things you once cared about. While it affects everyone differently, for some it can interfere with daily activities, work, and overall quality of life. Effectively treating depression means doing more than taking medication and attending therapy. The more you adjust your lifestyle to support a healthy mind and body, the better equipped you’ll be to cope with the challenges of depression. Below are several ways you can improve your lifestyle and take a holistic approach to managing depression. As always, consult your doctor before making lifestyle changes.
Eating healthy is good for your body and will help your mood overall. The easiest way to improve your diet is to cut out junk food. Avoid foods high in refined sugar and foods packed with saturated fats. Incorporate healthy foods into your diet, including:
Fatty acids
Omega-3s and omega-6s are two types of healthy fatty acids. These can be found in:
fish
nuts
fresh fruits and vegetables
olive oil
Amino acids
Neurotransmitters, the messengers in the brain, are made of amino acids. Neurotransmitters play a role in mental health, so include amino-acid-rich foods, such as the following, in your diet:
meat
dairy products
certain fruits and vegetables
Complex carbohydrates
Carbohydrates can help stimulate production of the feel-good neurotransmitter serotonin. Carbohydrates also help your body absorb amino acids more effectively, which helps you synthesize proteins. Your brain runs on glucose, which is also derived from carbohydrates. Complex carbohydrates can be found in:
whole grains
legumes
vegetables, such as spinach and broccoli
fruits, such as oranges and pears
Exercise increases your body’s production of natural antidepressants. According to the Mayo Clinic, exercising for 30 minutes a day, three to five days a week, can help alleviate depression without the use of medication. It can help:
reduce stress
improve mood
boost self-esteem
provide restful sleep
Weight loss
Losing weight improves your self-esteem and overall health, and you don’t have to starve yourself or hop on a fad diet. Eating right and exercising regularly is the tried-and-true method for losing weight and keeping it off. The more you do these two things, the easier it’ll be to stick with them.
Meditation
Meditation is the practice of engaging in a mental exercise, such as deep breathing or repeating a phrase or mantra, to achieve some kind of benefit. In the Buddhist tradition, the goal of meditation is spiritual enlightenment. Many modern practices focus on stress relief and relaxation. Meditation can help relieve anxiety that sometimes accompanies depression. If depression is disrupting your sleep habits, deep-breathing techniques can help calm your mind to help you sleep better.
Sleep
A common complication of depression is lack of sleep. Lying awake in bed at night with a brain that won’t calm down, or waking in the middle of the night and not being able to get back to sleep, are common symptoms. Fatigue from lack of sleep can add to symptoms of depression, so proper sleep is an important part of a depression treatment plan. Develop a calming bedtime routine that can help you wind down at the end of the day, and follow a consistent sleep schedule to improve the amount and quality of sleep you get.
Relationships
Depression can be alienating, and the right network of friends and loved ones can help you overcome your issues. Spend time with positive, supportive, and loving people to help you through rocky times.
Stress management
Stress is a part of life, but chronic, long-term stress can be debilitating, especially for someone with depression. Stress builds upon itself, so it’s essential to combat stress with calming, soothing experiences. Stress management is different for everyone, so you are the best person to decide which healthy activities help you. Some ideas to consider are:
watching your favorite movie
reading a good book
practicing a hobby
listening to music
writing in a journal
exercising
Depression is a serious disorder. Its symptoms of sadness and isolation can be debilitating. There are many things you can do on your own to treat depression and alleviate its symptoms. Stay healthy by eating right, exercising, and getting plenty of sleep to combat depression. Talk to your doctor if you are experiencing symptoms of depression and if you want to make any changes to your lifestyle.
