Depression Remedies Natural
If you live with depression Remedies natural an option not to take one of these medications, you still have other options. Some people look to herbs and natural remedies to find relief
Yes, you read it right. Depression is curable, completely. There are just certain things you need to make up your mind about and accept. There are also some things that need to be made a part of your life or excluded. Once you try these few changes you will notice that you see a visible difference in your mood and mental state. Depression may not be about one thing and cannot be cured with a single task or change, but combine a few things and you have your very own cure.
The one thing I would like to point out is that never ever try any self-medication. Anti-depressants are not meant to be taken lightly. They can significantly alter your brain functioning, which is why it is a must that you use them on prescription. A medical expert will be able to tell if you even need medicines or not.
They will also be able to guide you on the kind of medication required for your particular condition. Likewise, make sure that your loved ones aren’t taking medicines without consulting an expert first. Not only is there a chance of dependency, but there is also the risk of having to deal with the side effects of the particular drug. If they have been taking some drugs, make sure you either get them to see a doctor, or get them to stop taking them. So let us have a detailed discussion about the various ways you can overcome and cure depression.
Diet Has an Effect
This may come as a surprise to you. How can the food you eat have anything to do with what you feel? Actually, there is a great connection between what you eat and what you feel. I’m not saying that food can alter how you feel, lead you into or out of depression, but I do stress the fact that unhealthy food items or lack of the proper nutrients in your diet can be a danger to your health; both physical and mental.
One research conducted in the UK suggested that people who ate more junk food were more likely to suffer from depression than those who consumed a healthy diet. What’s more, there is plenty of researches that indicates an inversely proportional relationship between a healthy diet and the development of diseases like Parkinson’s and Alzheimer’s.
It can’t be said that if you eat certain foods you will never be depressed or would be able to overcome depression, but it can be said that adding healthy food items to your regular diet will allow you to maintain physical as well as mental fitness and strength. So what is it that you should eat and what is it that you need to cut down on? Here is a list for you.
Foods to Avoid Depression Remedies Natural
All the foods that increase fats and cholesterol in your body are bad for health.
This is an established fact. By getting rid of the following foods, or at least limiting the amount you consume, you will see that your body becomes happier and allows you to feel happier too.
Perhaps the worst kinds of oils available, hydrogenated oils clog your arteries and lead to strokes and heart disease. But that is not all they do. They also lead to rising depression. When you eat too many fried foods or trans fats, you stuff your body with fats and carbs that are not needed. They become difficult to digest and your neurological system has a hard time releasing enzymes that lead to aftereffects of depression.
Refined sugars and sugary delights are awful for your waistline, heart and nervous system. The rapid up and down of the glucose levels because of sugar causes your mood to swing just as much. You experience highs and lows too frequently and start craving the highs. The lows seem extra hard to bear with. Artificial sweeteners are not good too because they release aspartame which reduces the production of neurotransmitters.
Fake sugar is worse than real sugar, so stay away from it. Recent research has proven that 31% of people who intake diet sodas, fruits drinks or other commercial drinks that contain artificial sweeteners were diagnosed with depression. Processed Foods, Junk Food Processed food is genuinely the worst enemy of your health.
It is loaded with carbohydrates, the ones that are harmful to your system because they spike up the sugar levels in your bloodstream. Yes, you will feel a boost in energy and elation at the time you eat them, but when the sugars recede from the system, it will leave you feeling grumpy, low and irritable.
Many experts claim that caffeine intake leads to the development of anxiety and depression. This is because regular caffeine consumption leads to disrupted sleeping patterns, which in turn causes a person to feel fatigued throughout the day and hence makes them irritable, nervous, low on energy and even aggressive.
Alcohol is depressing your central nervous system. Keep in mind that if depression or mental disorders are in your family background then the chances of your developing depression because of alcohol consumption increase significantly.
Keep Away from Sodium and Fluoride
Sodium and fluoride may have hype about being good for your health, but the sad reality is that they are not. Foods that are rich in sodium deteriorate your neurological system and your immune system as well. This means that a gateway to negative emotions opens up inside you. As for fluoride, many studies explain that it gives rise to diseases like cancer, damage to pineal gland and thyroid and also lowers IQ.
Foods to Include For Depression Remedies Natural
Just like there are foods that can instigate depression, there are also foods that can help control and improve your brain functioning. Be sure to make them a part of your regular diet and see how they take you out of the unending blues.
Fish and Fish Oil
One of the best foods to cure and reduce depression is fish and fish oil. These things contain omega 3 fatty acids. The acid builds neurotransmitters as well as increases the secretion of serotonin. These both help in regulating good mood and happier thoughts. Research suggests that people who are going through major depression are put on omega 3 fatty acids to help them feel better.
Beans are the best source of folic acids. Folic acids are responsible for the proper functioning of neurotransmitters, the chemical responsible for the transfer of messages to and from the brain. This means foods like veggies, asparagus, broccoli, spinach, tomatoes, avocados, eggs, and whole-wheat products are likely going to be great.
This includes dairy items as well as chicken, tuna, and turkey. These foods are
a perfect source of amino acids, which help in the development of dopamine
Foods that are loaded with antioxidants are amazing for your brains because they reduce the chances of free radicals from destroying your brain completely. Items that are rich in antioxidants include apricots, cantaloupe, peaches, blueberries, oranges, strawberries, kiwi, sweet potato, broccoli, carrots, collards, spinach, peppers, nuts, and seeds. Dark chocolate is also rich in antioxidants. It produces calm and serenity among consumers. So if you are having a depressive episode, dark chocolate will do you lasting goodness.
Fully Nutritious Diet
A diet that contains all the right ingredients for your health will ultimately mean that your brain health is also maintained. Research suggests that people who are less dependent on processed or prepackaged food, and choose to consume foods that are cooked at home, with lots of veggies and fruits, are less likely to develop depression than others. This is because they are able to acquire all the right nutrients that would keep their brain functioning to the exact balance.
The Mediterranean Diet For Depression Remedies Natural
There are many types of research that prove that the Mediterranean diet has helped a lot of people in many ways, not just depression. Many researchers have come to the conclusion that depression may be the direct result of poor eating habits and lack of important nutrients like B12 and folic acid. And this is the exact reason why the Mediterranean diet works. It contains things like nuts, legumes, fruits, dark green veggies, fish, low-fat animal items and dairy products.
Become Weight Conscious!
Food has an effect on your mood for this reason too. If you are overweight or obese, the likelihood of developing other health problems increases significantly. And depression is also one of them. People who have weight issues, end up having low self-esteem, lack of confidence and then become depressed about how they look, feel and the various diseases they acquire. This has been proven by research.
What is interesting and worrying to note is the fact that studies also show that people who are obese are also likely to become depressed. This is because of the fact that hormonal imbalance takes place and their immune system also becomes weak. Another reason is that depressed people turn to comfort food which also leads to weight gain.
So if you are overweight then you need to be careful. And if you are depressed you need to pay more attention to what you consume on a daily basis. Avoid all the foods that might put on excess weight. Add foods that are full of nutrition and help you feel better instead of worse.
Exercising Your Way Through the Gloom
This might sound a little surprising, but it is actually very true. Exercising helps regulate mood and helps dispel negative feelings. Research suggests that self-esteem is also boosted with regular exercise. What happens is that when you exercise, your body releases hormones known as endorphins, which act something like morphine, dulling the sense of pain and bringing on euphoria. You must have heard people saying that they had been feeling euphoric after going on a run?
Also known as runner’s high, this feeling comes from the release of endorphins in the body. What’s more, these endorphins also act as analgesics and sedatives. Not only do they make you feel better, but they also reduce pain allowing the body to relax.
This means they act as a kind of barrier between physical, as well as mental pain and you. If you are going through a difficult time, exercise will not only keep you busy, it will also make sure that your body releases endorphins that keep your body sedated. There is one research shows that people who are used to exercising daily are less likely to develop any kind of depressive episode.
Similarly, another study shows that people who already have depression then asked to start exercising regularly not only get better quickly, compared to the people who are on antidepressants, but they also are at a lesser risk of falling in depression again. Even when people are taking medications and keep up the exercise routine too, they will remain more at peace than those who only take medicines.
Another research conducted in 2015 shows that people who walked 30 minutes a day, five times a week would see a significant reduction in their mind to moderate depression signs. Likewise, people who walked fast 60 minutes a day, 3 times a week would see similar results. This proves that exercising is inversely proportional to depression; the more you exercise, the more the symptoms remain at bay.
Which Exercises are Best for Depression?
Claims can’t be made that one exercise is better than the other for depression.
It completely depends on the individual and what kind of exercise they want
to perform. So as long as you get moving for some time, the exercise is good
enough, the idea is to help release endorphins in the body. Some of the
exercises that you can try include:
But these are only some of the basic ones that you can try. If you are into sports, you can do whichever you like best – tennis, baseball, basketball, etc. Since depression mostly makes people introverted and antisocial, another idea is to kill two birds, by joining an exercise group or asking a loved one to join you for routinely exercise rounds.
This way, not only will you be in the company of some people, but you will also be working your way out of depression. You can either join a yoga group or become part of a gym, depending on your preference.
An Easy Exercise Routine for Beginners
The first thing you need to know before starting any exercise program is that never overdo anything, ever. If you do too much, you run the risk of seriously injuring yourself. Therefore, start slow and easy and then once your body gets used to the movement.
You can slightly start tipping up the scale of intensity. Most people are not sure how long they should exercise or for how many days. It is recommended that exercising 40-60 minutes a day is perfect. But if you find it difficult to do so much at the beginning, you can start by practicing 30 minutes a day, for 5 out of 7 days.
Walking or Running.
So which Exercises Should You Begin With?
Walking is the easiest, lightest and most effective exercise. All you have to do is take out the time and find a suitable walking track. Once that is done, simply put on your running shoes and hit the dirt. If you prefer running to walking, you can start with a light jog and then turn it into a 20 minute run with 2 minutes break in between.
It is recommended that you walk out in the open, like in a park or some walking trail, so that you can breathe in the fresh air and see other people around you. But if you don’t have the time for that, you could always use the treadmill.
Swimming or Biking
These are interesting options too. When swimming, you can do it at the local pool. This, of course, would not be such a great idea for anyone who is going through suicidal thoughts or is on the verge of harming themselves. If you have a loved one who is going through depression, try and go along with them if they want to swim.
As for biking, it would allow you to enjoy some amazing trips around a nature trail or the countryside. You can pack a small picnic lunch and take some friends along too. Not only will that make you feel better by improving your mood, but it will also give you something to look forward to.
For Depression Remedies, Natural Strength training or muscle building is another great exercise for all those who are going through some form of a depressive episode. Strength training is about mastery and control. It requires full attention and concentration. More importantly, people can see the results, the outline of the muscles forming, from dedication and training.” – Leslie Seppinni, Ph.D., a clinical psychologist, and family therapist
One of the best exercise choices for depressed individuals is joining a Yoga class. Research suggests that patients suffering from depression who took yoga for two months showed significant improvements in their moods. Many scientists agree that practicing yoga daily helps individuals with depression get over their condition more quickly than just with antidepressants. You can choose from any of these exercise regimes, or do something else altogether. If you enjoy aerobics or dance, then you can join classes for those too. You can even mix and match a few routines to bring variety in your exercise program.
Some Tips for Exercise
These tips are to help you make sure that you don’t the only exercise once in a while but make it a habit instead.
Here is what you need to do:
Choose Exercises For Depression Remedies Natural.
This way, you will look forward to them instead of dreading the time when you would have to work out again. Make time. Most people say they don’t have time for exercise and instead spend hours either doing nothing, or at least nothing productive. Exercise and you will notice a visible difference in your mood. Exercise with someone who encourages and motivates you.
This could either be an instructor, or one of your friends or family member. By having someone remind you each day about what you need to do, you will not be able to slack off. Do not give up. It may seem like a useless waste of time or something that you just don’t feel like doing because you are fatigued or too low, but don’t give up. What may seem like a chore right now, will become a habit in a short time.
Do Not Overdo the Limit.
You don’t want to injure yourself in any possible way. Just do enough that your body feels slightly sore but not achy. Always remember, you are the one in control of your mind and body. As long as you don’t let the depression take over and take all the necessary precautions to keep it at bay, nothing can destroy your life. All you need is the will power and hope for a bright and happy future. There is a light at the end of the tunnel and I believe in you, you can do it!
Mental and Emotional Workouts for Depression Remedies Natural
There are many practices that you can start to avoid and overcome depression. Understand one thing, you are neither alone in this suffering, nor is depression something that you cannot come out of. The one thing you need to start believing in the fact that as long as you keep trying, you will be able to overcome the pulling grip of depression. The only thing you need is will power and constant effort.
There are plenty of things, other than diet and exercise that you can do to prevent the signs and symptoms of depression, as well as keep the hopelessness and helplessness at bay. Below, I have collected some brain exercises for you that will help you come out of the helpless mode. It allows you to get back in the present situation and deal with whatever the situation may be.