fight depression naturally

How To Beat Depression Naturally And Keep It At Bay

Depression is a mental illness that everyone would like to avoid. But according to WHO, it is a common disorder in people.

Depression produces emotional suffering and significant functional disability in all areas of life. It is not a condition that can be controlled so easily and therefore requires treatment just like any other medical condition. But not everything in life is solved with drugs.

There are many ways to fight depression. Below we give you 10 ways to beat depression naturally.

Note/credit: most of these were taken from Knowledge For Men’s list of natural ways to beat depression

Sleep well

By not sleeping the necessary 8 hours that all specialists recommend, your body will react negatively, which makes your mood change, and you feel like it. This is why it is best to give priority to sleeping hours. Make sure you lie down in bed relaxed by not watching television one hour in advance, and also avoid staring at the screen of your smartphone, tablet or laptop. The illuminated displays disrupt your sleep-wake rhythm.

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Exercise

Many antidepressants increase and regulate the production of the serotonin and nor-adrenaline neurotransmitters, which affect a person’s mood and emotions. Exercise does more or less the same as antidepressants and naturally increases the mood. Exercise also increases endorphin production, a neurotransmitter with analgesic effects. Endorphins are probably responsible for the feeling of well-being.

Choose cheerful and energetic food

Eating certain foods would help you be happier every day. They are small, but they can help more naturally. Eating a whole-grain cereal with a dairy and fruit, are the basis of a full breakfast that is essential to get up on the right foot and feel much better. Banana and dark chocolate are just but examples of mood-improving foods.

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Bananas contain fructose and fiber, which offers the body an immediate sprint and energy when the body requires it. Dark chocolate contains high levels of tryptophan, which helps with the good functioning of the brain and blood circulation.

Meditation

A relaxing activity just before bedtime can be meditation. There are many forms of meditation. Just sitting still can only have a relaxing effect. You can contemplate your day or life while meditating or try to think of nothing and accept the thoughts that come to you and let them go again. You can also concentrate on your breathing or a burning candle.

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Do something that makes you happy

Even if you are eating well, exercising, and sleeping the necessary hours, but still feeling a great emptiness, it is because you are not doing what you like. Doing something you love will lighten you up, and setting goals will help find meaning in your life.

Hang out with friends

Every person needs someone’s company when he wants to celebrate or when he feels sad. One of the best ways to have a bad time is to be with friends and laugh out loud. There are many benefits that laughter brings to your body and your mental health. Laughter contributes to a change of mental attitude that favors the decrease of diseases, helps to release fear and the feeling of anguish. If you feel alone, look for a group of friends who will help you forget all those negative thoughts in your head.

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Light therapy

Many people who suffer from seasonal depression can try light therapy. This starts when the days get shorter and darker. Light influences your mood. People who already have depression become more somber, and have a mood problem, suffer from mild depression. Light therapy can then offer a solution. With light therapy, you are just in front of a light-box that simulates daylight. How long you have to sit in front of it depends on the severity of your depression. Although light therapy does not cure depression, it helps relieve symptoms.

Don’t skip meals.

Divide your diet by providing three main meals and two snacks, one in the mid-afternoon and one in the mid-morning. By getting used to this routine, you will help to keep blood sugar levels stable, thus avoiding mood swings that may contribute to depression.

Conclusion

In addition to all these natural remedies to fight depression, the consultation of a doctor should be paramount. Specialists know how to deal with these problems and can offer the most effective solutions. Medications are necessary when fighting depression. However, the good part is that these natural ways are compatible with medications.

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Say Goodbye to Snacks – Resisting Unhealthy Snack Is Your Next Step to Healthier You

Started off your healthy diet, adjusting to your change lifestyle? It is not as easy as what you thought. There are habits that don’t die easily, most common of that is eating unhealthy foods. What are they?

SNACKS – such as fast food, chips, sweets, soda and other processed food. Snacks can be eaten everywhere which make a lot of people drawn into them, snacks are easier to carry anywhere and anytime and you can just eat and nibble on them anytime which make them hard to resist.

However, these foods are unhealthy and have a lot of preservatives and calories that can sabotage your health. How someone can cut down or completely remove snacking in their lifestyle, is it possible?

Yes it is! There are a lot of healthier snacks that people can consume. You can still indulge to snacks here and there but there’s some changes. No more preservatives! Go organic!

 

Fruits

 

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Slice and dice into small cuts to make them into bite sized snacks. Watermelon, apple, pears, banana, grapes and many more.

Vegetables

 

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These are perfect for picking too, just like fruits you can cut them into small pieces so you can easily nibble on them.

Salad

 

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You can go green and never go wrong with these, salads such as lettuce, spinach, cucumber, kale and even cherry tomatoes are good on the go snacks too. Salad dressing are also available in supermarkets to make your healthy snacking tastier.

Sandwiches

 

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You can make healthier sandwiches at home, try meats that are nitrate-free and for breads go for whole grain and nutrient rich breads instead of your usual one.

Crackers

 

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As for these you may opt to have goat cheese, avocado, gluten-free biscuits, sweet potatoes and the likes.

Trail Mix

 

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You can still have this, however make sure that the ingredients in it are healthy and nutritious. Always check the nutritional label and make sure it does not include high amount of sodium and other ingredients that are not good for you.

Aside from these, there are a lot of healthy snacks available. Thankfully, Organic based snacks are thing nowadays. Oatmeal cookies, Granolas, Sweet potato chips, Banana Chips, Organic vegetable chips, Multigrain bar and so one.

There are a lot of these that you can easily grab on supermarkets without having a guilt of consuming unhealthy diet. No more tempting chocolates and chips aisle, you can always go to these and resist those temptations that may ruin your health.

Sure, it is hard to change of what you are already accustomed for. It is always tempting to go on what you were used to but it is never too late to make some changes for the better. Take small steps first before going completely over it, you can start with cutting down unhealthy snack and start on consuming the healthy ones little by little.

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8 Essential Ways to Enjoy a Healthy Mind, Body and Soul

Have you established yourself and have concrete plans for a healthier you? Make sure to maintain and improve it as the time goes on. Opting to change your lifestyle and forgetting what you were accustomed for is challenging but once you get used to it, it is easier for you to go on and focus on your goal. But the problem is to maintain it and improve yourself.

What are some key points to this? Here are some simple pointer to take not and do daily to maintain and achieve a healthier you.

Eat Properly

 

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Make sure to eat meals thrice a day (breakfast, lunch, dinner), keep in mind that breakfast is important never skip this at it is the most important meal of the day to give you the energy need to work and go on the whole day.

Take note: dinner is not the largest meal of the day. Your meals should be composed of fruits and vegetables, meat and protein rich foods and carbohydrates.

Control Portions

 

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If you wanted to lose weight and maintain your body, control your food portions. Eat just right the amount that can satisfy your hunger. Avoid eating before sleeping to avoid gastroesophageal reflux and weight gain. Also avoid fatty and sugary foods, you might also need to reduce your intake of meat and dairies.

Avoid stress-eating

 

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If you are sad, stressed or depressed, eating will not solve anything. It will just make you more stressed if you see yourself not achieving your healthy goal if you do. Instead of munching, take a break and relax yourself.

 

Move Your Body

 

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Physical activity helps a lot in maintaining your health. Doing such activities and exercise is a great factor to a healthier lifestyle. Exercise regularly as it can help reduce muscle mass and improve flexibility, and endurance. This may also help you decrease the chances of having heart diseases, stroke, diabetes, obesity and high blood.

Exercising may also help you in increasing your self-esteem, decrease stress, anxiety and improve your general mental health.

Regular exercise can also help you to control your weight gain, this may help you with your metabolism and burn down fats. Losing weight is not difficult if you have a method you can follow.

Be Mentally Healthy

 

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Healthy living is not just about physical health, this also includes mental health. Make some ways to support your mental health and well-being.

Reflect on your life from time to time, this will help you think of yourself and what have you been up to the past days or weeks. Don’t overthink but reflect, see if there are things you have done wrong and that you can do about them.

Find a new hobby

 

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There is always something with doing new things, this may help you have something to look forward to.

Connect with people

Find the right people for you, oftentimes there are toxic people that you don’t what to deal with but it is unavoidable especially in a workplace but learn how to deal with them in the nicest way you can and make friends outside your usual environment too.

Make friends that connects well with you and can give you advices whenever life’s gives you so much weight on your shoulder.

Unwind and take a break

 

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Read a book, take a nap or travel, or no matter what you want to do to keep you away from what you have been usually doing. This is necessary, as this may renew your mind from all the stress you have been feeling.

Get enough sleep

 

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This is just as important as to eating healthy and doing exercise. People with poor sleeping habits tends to gain weight, there are studies that says that short sleep duration are great factor to obesity in both children and adults.

Good sleep can improve your health concentration and productivity, this also helps to become more active and energized to do physical activities so make sure to sleep according to hours recommended.

It may look complex and hard but once you get accustomed to these habits and completely change your ways, these are big help for you to maintain your newly changed lifestyle and improve yourself.