Depression can affect your life in different ways. It can hamper your work performance, alter your sleep, cause eating problems, and destroy your relationship with other people. And so comes the need to do something about it before or when it strikes.
Things You Can Do On A Daily Basis To Prevent or Reduce Depression
1. Take vitamin supplements. The following vitamins are essential in warding off depression and its effects:
- Vitamin B-complex. The B-Vitamins, especially B1, B3, B5, B6, B9, and B12 reduce depression symptoms by assisting in the production of hormones needed to control depression, as well as in the conversion of glucose to energy, process of detoxification, and DNA synthesis.
- Vitamin C. Vitamin C is needed in the manufacture of serotonin, the brain chemical that plays a big role in controlling mood.
2. Take Omega-3 Fatty Acids. These are essential fatty acids that help maintain a healthy brain and general well-being. These fatty acids are found richly in fatty fish like Mackerel, Tuna, and Sardines, but experts warn that eating these fish every day is not recommended because these fish are likely to be contaminated with mercury and other toxins. Experts suggest that you take Fish Oil with Omega-3 supplements instead, but be wise with your choice. There are lots of fish oil supplements out there that are either fake or which have not passed the standards of quality for fish oil supplements. Choose only the best kind, even though it may cost more.
3. Enjoy the early morning sun. Except during the winter months, getting a daily dose of sunlight is a great way to prevent depression. Experts have discovered that people who are depressed have low levels of Vitamin D, and this vitamin which is stored in the skin is activated by the sun.
4. Create a healthy diet. Wise food choices for depression include:
- Spinach, peas, legumes and other dark green vegetables that are high in folate. As much as possible, eat them raw or fresh as cooking them reduces their nutritional value.
- Fruits, especially those rich in Vitamin C.
- Chickpeas. They contain iron and Vitamin E which help fight symptoms of depression.
- Chicken. Chicken is rich in Vitamin B6.
5. Develop a healthy and happy disposition by:
- Embarking on a hobby. Do something creative and productive at the same time.
- Spending time with children. It's so much fun to be around kids. They can take your worries away in an instant.
- Volunteering your services at day care centers or hospitals.
- Getting involved with charitable organizations.
- Doing deep breathing exercises. Begin and end your day with deep breathing exercises. Deep breathing stimulates your brain cells and calms your nerves.
6. Make time for yourself. Sometimes, the reason why you feel cranky and depressed is because you are depriving yourself of quality time. You need time for yourself, too. Spend a few minutes alone - it's not being selfish; it's actually very healthy for you.
7. Organize - be it your time and your stuff at home. A cluttered environment adds to your stress that can give you the blues. Have a schedule; make a list of things you need to get done during the day and get right on it.
8. Share. You cannot imagine how good you will feel when you are able to make a difference in someone else's life. Don't just focus on yourself. Learn to share your blessings (material and otherwise). Donate some of your clothes (it's also a way of de-cluttering your environment). Give others the gift of your time.
You can beat depression with these, so get started!
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