5 Tips to Prevent Depression

5 Tips to Prevent Depression

Last update: 30 July, 2015

We all suffer from being a little blue from time to time. You know, that overwhelming feeling of not wanting to get out of the bed in the morning, lacking the energy and motivation to handle everyday tasks and feeling like you just want to hide under your pillow for the rest of your life?

Yeah, we get it, and we understand what it feels like to feel out of sorts.  If you have been suffering from the following feelings for the past month you may want to schedule an appointment with your specialist:

  • Feelings of hopelessness
  • Loss of interest in daily activities
  • Appetite increase or decrease and/or weight changes
  • Sudden sleep changes
  • Anger or irritation
  • Lack energy
  • Risky and reckless behaviour.

Depression can be a serious and debilitating mental disease. It is best to get a proper diagnosis from your specialist before trying to solve your depressed feelings on your own. If you have been recently diagnosed with depression and currently following a treatment plan, stick to it! In addition to sticking with you current treatment plan you can also follow these five simple tips when it comes to treating and preventing depression.

Foods that beat the blues

So you want to prevent yourself from sliding down that black tunnel? Then start by augmenting your diet. Food plays an incredibly important role when it comes to treating and preventing depression slumps. Eating nutrient-rich foods that are packed with good fats, brain healthy vitamins, and essential antioxidants can keep your body chemistry balanced and working for you, not against you. Our body and brain is extremely susceptible to free radicals. Free radicals are created in our body everyday through normal bodily functioning. Free radicals are what cause damage to our cells, speed up the ageing process and can throw our body chemistry completely out of whack. In order to prevent these free radicals from taking over, studies show that foods that are high in antioxidants can help decrease or lessen the effect that free radicals have over our brain. So what types of foods contain super high levels of but-kicking blue antioxidants? Below are a list of several foods that are high in antioxidants and other vitamins that will keep your brain healthy and happy:

  • Carrots
  • Collards
  • Peaches
  • Pumpkin
  • Spinach
  • Sweet potato
  • Broccoli
  • Grapefruit
  • Kiwi
  • Oranges
  • Nuts
  • Vegetable oils

Get your yoga on

Yes, yoga is all the rave in the world right now and there is plenty of reason why. Not only does yoga stretch and tone your entire body  but recent studies show that it may actually tweak your brain chemistry and help to release trauma. Yoga is considered a body-based practice and because trauma is so closely linked to the body. Studies are saying that body-based techniques are key to overcoming tragic events of the past. If you are currently suffering with depression, try to motivate yourself to get on a mat at least two times a week.

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Get some sunshine

The sun is one of the best sources of vitamin D. People who suffer from depression are much likely to have a deficiency of vitamin D, when compared to those who have enough, according to a 2010 national study. Vitamin D is linked to the feel good centre of the brain. In the morning, try getting outside. Sit in the sun for at least 10 minutes or more and bask in the feel good rays of the the world´s most powerful and free source of vitamin D!

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Go fish

Apart from all the plentiful health benefits of fish, the omega-3 fatty acids may help ward off depression. Recent studies have demonstrated that people who do not eat enough omega-3 fatty acids have a much higher rates of depression compared to those who eat fish on a regular basis. To prevent depression, choose fatty fishes that include:

  • anchovy
  • mackerel
  • salmon
  • sardines

Cut out alcohol

Most of us are well aware that alcohol is a major depressant. If you are already suffering from depression, alcohol will only increase the severity. Yes, a glass or two of wine tastes great. The problem is the aftermath! People who have depression are much more likely to feel the adverse effects of alcohol the morning after. If you are currently suffering from depression, do your mind and your body a favour and try to abstain from alcohol.