Ways To Relieve Depression

 

What is Depression?

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes retardation of mood, excessive sadness, delusion and loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.

Below are the ways to relieve a Depression:

EXERCISE

Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.

In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.

Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).

Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding.

Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. It may also help them feel there's something they can do instead of just watching you hurt.

Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.

Try to notice good things. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of  one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to hear.

What we eat.

Let it be plenty of omega-3.

Omega-3 fatty acids are vital for the construction of brain cells and the insulation of nerve fibers. Many of the fat molecules needed by the brain are made by the body, but there are some that can only be drawn from our diet. Some of the best sources are fish (such as salmon), wild game, grass-fed beef, nuts, seeds, and leafy vegetables. It’s no co-incidence then, that Stone Age people consumed five to ten times more omega-3 fat than we do. It’s also no co-incidence that the lowest rates of depression are found in countries with the highest levels of omega-3 in their diets. Plenty of research has confirmed a link between omega-3 and depression – people with depression have lower levels of omega-3 and consuming omega-3 reduces the symptoms of depression.

Omega-3 does beautiful things to the brain – we know that – but there is something we are eating more and more of, that is hurting it – sugar. (I know. That sort of ruined my day too.) Sugar is so addictive – it lights up the brains reward circuitry in a similar way to cocaine. The problem is that it activates the release of powerful inflammatory hormones that causes all sorts of trouble in the brain. Sugar also suppresses the activity of BDNF (Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain), a growth hormone that is vital for the health and happy firing of neurons in the brain. People with depression have critically low levels of BDNF.

 What to do:

The greatest benefit is to be found in omega-3 rich in eicosapentaenoic acid (EPA), specifically omega-3 comprised of at least 60% EPA. This type of omega-3 is found in fish and shellfish. Ilardi suggests 1500mg of omega-3 daily (in the form of fish oil capsules), with a multivitamin and an antioxidant, such as 500mg vitamin C. Check with a pharmacist or doctor if you have any doubts or questions.