Depression is one of the most common mental disorders. According to a World Health Organization report, depression is also the leading cause of disability in developed countries. However, antidepressants may be expensive and have side effects.
There are many ways to improve some of the symptoms of depression that don’t involve prescription medications. If you have depression and try to manage it naturally, these tips can help you feel better. Start right now!
1. Get Regular Exercise
A study found that 30 minutes of moderate aerobic exercise three times a week was as effective as antidepressant medication at relieving symptoms of depression in the short term. The study also found that depression was less likely to return in patients who continued to exercise after the initial trial.
Some things that you can try to stick to your exercise habit:
- Invite a loved one to walk with you or do another form of exercise at least a few times a week.
- Remind yourself of the benefits of regular exercise. Exercise can help you feel better in the long-term.
- Try to walk for a few minutes every day, and then gradually increase the amount of walking.
2. Maintain a Balanced Diet
Some foods may benefit people with depression:
- Fish. According to research, people who eat a diet high in fish are less likely to have depression. Fish are high in omega-3 fats, which play an important role in helping neurotransmitters such as serotonin work in the brain.
- Nuts. Nuts are also a good source of omega-3 fats. One study indicated that people who ate walnuts were 26% less likely to have depression.
- Yogurt, kefir, kimchi, and kombucha. More and more studies point out the connection between gut and brain health. Foods high in probiotics may also improve the symptoms of depression.
- Spinach and avocado. There’s evidence that foods with folic acid could help ease depression.
3. Get Enough Sleep
It is believed that lack of sleep can lead to the onset of depression, and depression may then cause low-quality sleep. You can try to improve your sleep quality by following the steps below.
- Have a period to unwind before going to bed. Do something relaxing and avoid stressful tasks or thoughts.
- Maintain a consistent bedtime. Go to bed at the same time each night, and wake at the same time each morning. Setting an alarm clock may be a good idea.
- Turn off devices such as phones and try reading a book for a few minutes.
- Try to spend a little time outside each day. Light plays an important role in regulating sleep cycles and circadian rhythms, so a lack of sunshine may make it more difficult to sleep at night.
4. Improve Social Life
Improving social connections can actually help you fight depression.
- Join a depression support group. Talking to people who are facing the same experiences and challenges is informative and helpful.
- Schedule social activities. Having routines can be helpful for people who are going through depression. Create a daily schedule that includes spending time with others. It may be more likely to stick to it if it is a scheduled event.
- Become a volunteer. Joining a cause that you care about is a great way to meet new people and expand your social circle.
5. PEMF Therapy
PEMF therapy is a drug-free and safe method to treat depression and help mental wellness. It has been shown to have a dramatic effect on anxiety and depression in both chronic and acute forms. In 2006, the FDA approved PEMF Therapy for the treatment of depression and anxiety.
PEMF therapy works for depression using principles of brainwave entrainment. Brainwave entrainment refers to a therapeutic practice that ensures your brain’s neurons are working in the optimal electromagnetic frequency. In most cases, depression and other mental disorders are caused by neurochemical and hormonal imbalances. PEMF therapy for mental problems and depression elevates mood by tuning brain cells to the optimal frequency to produce more energy. The excess energy can stimulate and increase the production of hormones and neurotransmitter chemicals to help fight depression and mental illnesses.
Need more information about PEMF therapy for depression? Click on the link below!