Do you ever feel sad?
Sometimes, depression can really get us down. There are many ways to help combat that. This article will discuss ten different fitness tips that you can do to boost your mood or alleviate your depression symptoms!
1) Get At Least Seven Hours Of Sleep Every Night
Getting enough shut-eye is crucial to your physical and mental health. Sleep deprivation can cause poor concentration, lack of energy, obesity, impaired immune function, high blood pressure, heart disease, diabetes and bad moods.
2) Exercise Regularly
Some people find that exercising helps them manage their depression symptoms because endorphins are released when you workout. Endorphins are chemicals in your brain that have a positive effect on your body. There have been many studies done on exercise and depression, none of which show negative effects of exercise on depressed patients.
3) Eat Right
Your mood can be greatly improved by the food you eat . Consuming an adequate amount of omega-3 fatty acids can help your mood. Some other examples of mood-boosting foods are fruits, vegetables, whole grains and low-fat dairy products.
4) Avoid Junk Food And Processed Grains
Junk food can trigger depressed feelings because it is full of empty calories. Another reason to avoid junk food is that it does not contain healthy nutrients that your body needs such as omega-3s and B vitamins. Processed grains (for example, white bread and white rice) lack essential nutrients and fiber which makes you lethargic and can give rise to depression symptoms.
5) Reduce Or Eliminate Caffeine And Nicotine
If you aren’t a smoker, don’t start smoking just to improve your mood. The negative effects of smoking greatly outweigh the happiness you get from it. There are many other ways to find relief, even if you smoke 15 cigarettes a day, cutting down to less than 5 will significantly reduce your risk for cardiovascular disease (which has been linked to depression), several types of cancer and respiratory diseases. Many people feel that caffeine helps them with their mood when in reality it can make you irritable, anxious or depressed.
6) Watch What You Drink
Alcohol is a depressant. If you are feeling depressed already, alcohol will most likely worsen your depression symptoms. Many times people turn to drinking to feel less depressed but the effects of drinking only last for a short time and can actually worsen depression symptoms. Alcohol also dehydrates you which can exacerbate any lack of sleep that you have been experiencing.
7) Eat Enough Healthy Fats
Fats are an essential part of a healthy diet , but some sources of fat are better than others. Saturated fats found in most packaged snack foods, fried foods and processed meats are unhealthy. Healthy fats are found in avocados, olive oil, canola oil, fish oil and most nuts.
8) Reduce Stress
Many people will say that they are stressed out when actually what is happening is depression . The difference between stress and depression is the severity of the symptoms. If you have a few stressful events occur in your life then you are not experiencing depression. Everyone experiences stress at some point, but if you are feeling overwhelmed by your responsibilities it is important to talk about your feelings with someone who can help you cope.
9) Eat Breakfast Every Day
A healthy breakfast includes foods that provide complex carbohydrates , protein and/or fiber . Skipping breakfast can cause you to overeat later and may result in a sugar crash. This leads to more stress and causes your moods to be inconsistent.
10) Get Social Support
Having strong relationships with family, friends, co-workers or others will help you feel better about yourself. Many times when people are feeling down they shut themselves off from others and this will only make depression worse.