· People who are wary of counseling and afraid of psychotic drugs can benefit through natural ways of defeating depression or low moods.
1. Exercise Regularly
· Any kind of physical activity like running, jogging and a bit of stretching ensures a better mood.
· Exercise makes the body secrete more endorphins which are 'goodness' biochemicals.
· You should exercise for more than 30 minutes to use exercising as an anti-depression tool.
2. Make Small Dietary Changes
· Vitamins, like folic acid and other vitamin Bs, present in green leafy veggies, bright-coloured fruits, potatoes and dairy products like yogurt and cottage cheese, are essential for synthesis and release of mood-lifting chemicals within the brain.
· Vitamin B12, present in eggs and meat products,helps in regulation of our nervous system.
· Omega-3 fatty acids release mood boosters like Serotonin and Dopamine, and are present in flax seeds, mustard seeds, walnuts, soybeans, fish and tofu.
3. Get Sufficient Sleep
· Lack of good sleep causes irritation and reduces your ability to handle low mood swings.
· Ensure that you get at least seven hours of peaceful sleep each night.
· Lack of sleep disturbs the body clock, and can push you towards chronic depression.
4. Take Psychological & Physical Breaks
· Boredom and a mundane lifestyle are among the more common causes of depression.
· Seeking regular breaks ensures disengagement from your anxiety or depressive way of thinking.
· For instance, going shopping to the local market, playing a game of cricket or football outdoors, or washing your car or scooter could offer you such breaks.
· Try talking more among your friends and family to ensure your mind is engaged in healthy conversations, or even discussions, that help you get rid of feelings of anguish or frustration.
5. Develop Better Lifestyle Habits
· Lack of exposure to sunlight causes deficiency in Vitamin D, essential for better mental health.
· Very low-fat diets and extreme dieting can deprive a basic amount of cholesterol required for the synthesis of serotonin, a neurotransmitter, required for a good and happy feeling.
6. Avoid Hypoglycaemia (insufficient blood sugar)
· Hypoglycaemia is a condition of lack of sufficient sugar in our bloodstream, often found among people who fast for long periods between meals or who consume excessive refined sugars.
· Such sugars are highly processed and get metabolized quickly, causing a sudden fall in sugar levels , giving rise to stress hormones like cortisone and adrenalin, making us more prone to nervousness and anxiety.
· Therefore, eat at regular intervals but stay away from snacking on processed, sweet foods.