Diet and Exercise Can Relieve Depression Symptoms
It is not uncommon in today's stress-filled world for many people to come down with bouts of depression, or symptoms related to depression such as anxiety, fatigue, low energy, sluggishness, lack of ambition, headaches, and so on. The reality is that there are many types of stress that can lead to depression. The most obvious of these that can be controlled are diet. A proper diet that is filled with fruits and vegetables, and one that avoids processed foods like burgers and fries and soft drinks, can make a substantial difference in the body and how it feels. Certain chemicals in the brain can be shut down or stimulated depending on the diet.
The second most common variable that can be controlled is exercise. Exercise is known to boost levels of certain chemicals in the brain that are responsible for feeling good. How many people do you know who exercise everyday are depressed? My guess is a very low percentage relative to those who experience depression and do little to no exercise. One relative of mine who was jobless for three years, maintained a very positive attitude and managed to be optimistic about his future the entire time. This, I would attribute, was due to the fact that he didn't let more than a day go by without some form of exercise. And not just low-impact, low-stress exercise, but the type that leaves you feeling exhausted and exhilarated at the same time like a 40 mile bike ride or one hour of non-stop cardio strength training.
When it comes to depression, there are more people who experience short-term episodes of feeling down, as well as those who are more chronic and are dealing with a long-term clinical version more true to the textbook definition and diagnosis. Whatever the case, we all can relate on some level to a depressive mood. Here are 10 lifestyle changes that can improve your mood, making you feel happier and more optimistic about life.
1. Food and Mood
Many of the drugs and treatments for depression are based on improving energy flow in the brain. How does this relate to food?
- There is much scientific evidence that the food we eat can clog up and block the flow of energy in the brain.
- We simply may not have enough of the vitamins and amino acids in our diet, especially when we are under stress, to make the neurotransmitters that our brains need. We may lack minerals such as magnesium and lithium in the diet, which are thought to play a crucially important role in maintaining healthy brain activity.
- So ensure good nutrition, especially when you are under increased physical or emotional stress
2. May the Force be with You
Scientific evidence strongly suggests that people who are religious cope better with illnesses or crises. The latest scientific evidence shows that humans, as a species, are unique in having a part of the brain capable of having religious experiences.
Meanwhile, research shows that Buddhist chanting or saying the rosary helps people to achieve peace of mind. So believing in a higher being or a force for goodness, and praying for help and comfort, succeeds in helping people cope with feelings of anxiety and fear.
3. Self-esteem
People's lives can be made miserable by comparing themselves (and sometimes their partner) with images of tall thin young women, and muscular lean men from movies and magazines. This can be a particular problem for those suffering from low self-esteem.
Yet studies show that generally, if you look better, your self-esteem will improve -- the trick is to try to be realistic. Try to think of someone who is your type, who you admire, who looks good -- and try to learn from them.
Tackle weight or skin problems by improving your diet. Some people's whole appearance can be lifted by a new hairdo, and a recent study confirms that make-up can help women's self-esteem. Read on...
Bottom line: Changing your diet and getting some exercise are both very significant steps toward improving your mood, especially if your diet is lacking in proper nutrients or is filled with stress-causing foods and beverages such as salty foods, high-fat foods, soft drinks, too much caffeine and sugary drinks. Exercise can make a big difference as well, especially long-duration exercises like jogging for 45 minutes, or bike riding for an hour at higher speeds. These exercises are enough to leave you feeling exhausted, like you're leaving the stresses in your mind behind you or "drained" from your mind.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
