Clinical depression is treated using anti depressant medications but there are some natural methods that can aid in reducing the symptoms and avoiding the risk of future occurrence. A family history of depression, a traumatic event in life, certain medications and some physical conditions can increase the risk of depression.
In this article, we discuss some wellness tips to avoid the risk factors of depression or handle the symptoms better.
Research suggests that physical activity can contribute to reducing depression and encourage the doctors to add it as a part of the treatment program.
Starting exercise will seem like a Herculean task to many people with depression but it is totally worth it. It is advisable to start with some low intensity physical activity like walking for a few minutes in the morning or evening. You can gradually increase the time period.
A balanced diet is essential for your mental well-being. According to a 2019 study, the diet has a role in treating depression.
Following foods may help handle depression effectively:
- Whole grains
- Fresh fruits and vegetables
- Soybean products
- Healthy oils like olive oil
The antioxidants in fresh fruits and vegetables help prevent oxidative damage due to the accumulation of free radicals in our bodies.
Scientific evidence exists for the link between stress and mental conditions like depression and anxiety. Chronic stress increases the chances for people to develop depression.
There are also some genetic factors that contribute to the risk of depression. Some people may develop susceptibility due to neglect or abuse during their childhood.
Although avoiding stress entirely isn’t practicable, you can still try the following methods to reduce stress:
- finding time for yourself
- Getting adequate rest and sleep
- Exercising regularly
- Practicing meditation
Lack of sleep can make the symptoms of depression worse and in fact, it is a commonly reported symptom of depression.
Here are some tips that will help you get good sleep naturally:
- Try to stick to your sleep routine. Go to bed and wake up at the same time each day, including weekends.
- Set your bedroom temperature to a comfortable range and ensure that the room is quiet and dark.
- Avoid taking caffeine and alcohol before sleep.
- Follow a healthy diet.
- Avoid using mobile phones or computers when it’s nearly bedtime.
You cannot always prevent depression but making healthy lifestyle choices can help us handle the symptoms of depression in a much effective way.