Proven Ways To Overcome Depression Naturally
Depression is not a matter of insignificance: over the world, over one hundred million people are affected by one or any combination of depression variants. And it seems that our modern lifestyle is the fault: the results of many studies indicate a major culprit: our sedentary lifestyle. In fact, with office jobs that “cage” we almost all day and our general lack of physical activity makes us all vulnerable to developing depression at some points in our lives. The question of how to overcome depression, of course, is, consequently, essentially a solution to our current work configuration and lifestyles.
Being depressed can make you feel helpless. You’re not. Along with therapy and, sometimes, medications, there is a lot that you can do yourself to fight. Changing their behavior – physical activity, lifestyle and even your thinking – are all natural depression treatments.
- Get out and sunbathe
Studies have shown that getting at least 30 minutes of good sunlight every day is sufficient protection against depression and help you to overcome depression. The warning, however, is that it is best to choose the time of the day that is less harmful, as early morning when the ultraviolet rays of the sun are still not enough to cause skin damage. It seems that sunlight helps keep a regular pattern of its internal clock, which in turn helps us sleep well during the night. As you probably already know, it is unlikely that a well-rested person develops depression. Just remember to not wear sunglasses sun exposure should include your eyes.
- Eat Healthy
In addition to eating unprocessed foods, another rule in the diet for depression is to eat a lot of good health. Your brain is made up of a lot of fat – about 60 percent of dry weight. A lot of that is cholesterol, as 25 percent of the cholesterol in the body resides in the brain. Cholesterol, despite what is being told, does not cause heart disease. But cholesterol too little increases the risk of depression and even suicide. I recommend eating a lot of healthy foods like nuts, avocados, coconut oil, olive oil, wild salmon and meat fed with grass as they have a good amount of healthy fats which will help you to overcome depression.
Also Read: Benefits of Pineapple
There is no magic diet that corrects and makes you overcome depression. However, it is a good idea to look at what you eat. If depression tends to eat too much, controlling their diet will help you feel better.
People with depression tend to have low blood levels of omega-3 fatty acids. Omega-3 is an integral structural component of brain cell membranes and nerve cells. Omega-3, in particular, is essential for brain function is docosahexaenoic acid (DHA). DHA deficiency is associated with depression, bipolar disorder, and schizophrenia. The best food sources of omega-3 and DHA are fatty fish of cold water such as salmon and sardines. If these are not a normal part of your diet, consider a supplement of fish oil or DHA.
Physical exercise is one of the best things you can do to boost your mood and overcome depression. It increases circulation to deliver more glucose and nutrients to your brain while eliminating toxins and metabolic wastes. Exercise builds a healthier brain by increasing the levels of brain chemicals that promote new brain cell formation and new neural connections. It really reorganizes the brain so that it responds better to stress. It has been found that regular exercise works best for depression than SSRIs (selective inhibitors of serotonin reuptake), drugs usually prescribed to overcome depression.
Also Read: Morning workouts for all-day energy
While you are outside, you can also do some physical exercise to overcome depression which you face in your daily routine and just have to participate in some aerobic exercise. Doctors recommend at least 30 minutes of exercise at least three times a week so that your body gets a regular boost in endorphin levels and also to keep your cardiovascular system in good condition. You can start walking around the neighborhood in the morning sunlight.
- Sleep Well
Depression sometimes happens when you work for a long time without enough sleep. Depression can make it difficult to get enough sleep and too little sleep can make the depression worse. The production of “humor hormones” from its collapsing body, leaving its in a quiet internal system disorder. Note that while you need to get enough sleep, sleep for a long time can actually do more harm than good. So, keep things as balanced as possible and make sure your exercise and sleep complement each other. If you were depressed because your office work a good sleep can overcome depression.
What can be done? Start by making some changes in your lifestyle. Take all the distractions out of your bedroom – no computers and no TV. Over time, sleep can improve.
- Do Something New
When you are depressed, you’re in a pit. Force yourself to something different. Go to a museum. Take a used book and read it on a bench. Volunteering in a canteen. Take a language class.
“When we are challenged to do something different, there are chemical changes in the brain,” Cook says. “Try something new [alter the chemistry of the brain] dopamine, which is associated with pleasure, fun, and learning.” Something again will also give the day a boost and help overcome depression.
- Practice Meditation
There is overwhelming evidence that regular meditation is one of the best ways to overcome depression. Researchers have shown that more than 18,000 of meditation studies and concluded that meditation is beneficial for mental disorders of all types and one of its best uses is to overcome depression. The levels of serotonin, the “happiness molecule”, and gamma-aminobutyric acid (GABA), the calming neurotransmitter and reduces the levels of cortisol, the stress hormone, which contributes significantly to depression. The fire of inflammation of the brain, which is associated with depression also extinguishes. It calms the mind and lowers the negative self-talk, a problem for everyone, but especially for those with a mood disorder.
- Challenge Negative Thoughts
In its struggle against depression, a lot of work is mental, change your way of thinking. When you are depressed, you jump to the worst possible conclusions.
The next time you feel terrible about yourself, the logic used as a treatment for natural depression. Can you feel that you do not like anyone, but no real proof of this? You may feel like the most useless person on the planet, but is it really probable? Practice is necessary but over time you can overcome negative thoughts before you go out of control and you will be able to overcome depression.
- Treat Herbal Remedies For Depression
While adopting a healthy lifestyle is always recommended, it will not always be enough to conquer the black dog from depression. Herbal remedies can help you overcome depression. You might be surprised to learn that herbal remedies have been used medicinally to treat depression in every traditional culture. It seems that depression is not just a modern disease. Many of these traditional herbs have been scientifically proven to be as effective as antidepressants and some increase the effectiveness of medications when taken together.
India has its own healing tradition known as Ayurvedic medicine. One of the most important Ayurvedic herbs is Ashwagandha (Withania somniferous). It has been used for over 3,000 years as a general tonic to prevent stress and aging. Ashwagandha stands out in its ability to reduce stress by reducing cortisol, making it a good choice for stress-related depression accompanied by anxiety and insomnia. Unlike some supplements that should not be taken along with medications, ashwagandha has been shown to work synergistically with SSRIs.
You may be familiar with saffron as a culinary spice used in Indian and Persian cuisine. It may not be in your spice rack as it is one of the most expensive spices in the world, but what is not widely known about saffron is that it is one of the most promising herbal remedies to overcome depression. It acts by acting on the metabolism of serotonin and is as effective for depression as Prozac. If you decide to give saffron supplements a test, be sure to purchase a supplement that contains a standardized extract of Crocus sativus. Since saffron is expensive, saffron fraud is rampant.
- Take responsibility
When you are depressed, you may decide to retire from life and give up their responsibilities at home and at work. Do not do it. Keeping involved and having daily responsibilities can help maintain a lifestyle that can help overcome depression. Earth and give them a sense of accomplishment.
If it’s not from school or full-time job, that’s fine. Consider part-time. If this seems too much, consider volunteering.
- Use Homeopathic Remedies
Homeopathy is a controversial practice of healing. The medical community believes largely homeopathy is quackery and if it works at all it is due to the placebo effect. This is ironic because there is no evidence that antidepressants are no more effective than a placebo – and they have much more side effects! Even many who believe in the healing power of herbs and dietary supplements regard homeopathy as “herbal remedies lite” – other than herbs watered down. If you are among the skeptics, you may be surprised to learn that homeopathy can also work for depression as antidepressants.
The key is to find the specific homeopathic remedy that works for you. Since one size fits all rarely work with something, this is no different to finding the right medication or nutritional supplement. To get the best results, get professional advice from a trained homeopath. If this is not feasible, you can increase your chances of success with a multi-ingredient homeopathic remedy specially formulated to overcome depression.