Sweat it out
Studies have shown that exercising is effective at relieving mild to moderate depression. Physical activity releases the feel-good chemical dopamine, which increases our sense of well being. If you are a little stressed out, try aerobic activity. Workouts counteract stress-related memory loss by speeding up production of new nerve cells in the hippocampus, the brain’s memory processing center.
Tweak your diet
The Omega-3 fatty acids in your diet, such as salmon help the brain respond to signals from the mood chemical dopamine and serotonin. Vegetable and fruits work in combination with Omega 3s to protect the brain from harmful inflammation that can trigger depression.
Sleep it off
As the old saying goes, early to bed early to rise makes a man healthy and wise. It is important to have 6-8 hours of sleep per night. People who suffer from insomnia have a higher risk of developing depression compared to those who are well rested. Lack of sleep can also trigger weight gain.
Some studies suggest that regular meditation reduces the recurrence of depression as effective as medication. Aim to meditate for at least 15 mins once a day in the beginning, 45 mins is the ideal length.
Let in the light
Have you ever seen a depressed person at the beach? Didn’t think so! This is because sunlight is key for regulating your biological clock, which affects mood, sleep and energy. Sunlight provides the Vitamin D we need in our body, low vitamin D can lead to fatigue, depression, aches and pain.
That’s what friends are for
Research suggests that having a close circle is critical. People who are lonely have increased levels of depression. Socializing with friends can have as positive an impact on health as quitting smoking, working out or eating right. Hugs are also a great stress reliever.