Diet And Exercise Tips To Reduce Symptoms Of Depression
Depression is an umbrella term for all the depressive disorders listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). These conditions impact over 280 million adults worldwide and can significantly impact one's daily functioning. Depression can make daily activities seem impossible and may reduce one's motivation to make positive changes in their life.
Due to the prevalence of depression, many treatments have been proven effective in helping clients find remission or reduction of symptoms. If you have been experiencing symptoms of depression, seeking professional help can be beneficial alongside daily lifestyle changes.
Diet and exercise tips for depression
While in treatment, trying a few lifestyle changes surrounding diet and exercise may be beneficial. Life changes can be difficult, but taking each one day at a time can allow you to start feeling better. Below are a few tips to consider.
Pay attention to what you eat
Caring for your body may mean paying more attention to the foods you put in it. When you aren't on a diet, you may decide to eat whatever you want. However, when trying to implement a healthier lifestyle, try to consider the foods known to boost mood and reduce depression symptoms.
Sugary foods can offer a quick energy boost, but you may experience a "crash" soon after eating them. If you're used to eating candy as a snack, eating fruit like a banana may be a beneficial replacement. In addition, healthy foods can offer long-lasting energy, improving depression symptoms.
Other foods that may reduce depressive symptoms include the following:
- Berries
- Leafy greens, like kale
- Avocados
- Carrots
- Broccoli
- Tomatoes
- Fish
- Plant-based protein
Have consistent meals each day
Some individuals might feel the urge to stop eating to cope with depression. However, not eating can worsen symptoms. You may develop a vitamin deficiency when you don't receive the proper nutrients. A lack of essential vitamins like vitamin D and B-12 can be a risk factor for depression. If you struggle to eat three meals daily, consider buying a supplement or vitamin with your doctor's permission.
Exercise daily and start small
It is recommended to exercise daily. However, if you're not accustomed to exercising, you might benefit from exercising slowly and starting with more manageable movements. Even ten to 30 minutes a day of walking can improve your health.
Many other daily exercises are appropriate for beginners as well. Exercise routines like yoga have proven effective at helping people to build core strength. Yoga is also calming, making it a potential exercise for reducing depression or anxiety. You can improve your flexibility, burn calories, and build up your strength through this practice, and studies back up the mental and physical health benefits.
Exercising releases endorphins in your body that can alleviate feelings of depression and cause a temporary increase in joy. Although exercise alone cannot "cure" depression, it may reduce symptom frequency or severity. In addition, a routine can motivate your body to get up each day and continue what you've started.
Try a group workout
If you struggle to motivate yourself when exercising alone, consider enlisting the help of friends. Group workouts have the potential to be fun. You can help motivate your friends and get into better shape together. If you have friends or family in your life who would also like to pursue fitness goals, reach out to them to see if they'd want to use one gym subscription or go for daily walks with you.
Socializing with others can also reduce depression symptoms. Depression can be associated with social isolation, so exercising with others allows you to get your social and physical needs in. If you don't have a social system, consider joining a group class for yoga or group dance exercises.
Find fun ways to exercise
Some people find going to the gym or walking boring. If you have trouble staying interested in exercise routines, try to find fun ways to get exercise. For instance, if you like sports, playing basketball with your friends can be a form of exercise. Other people might enjoy riding bikes or swimming. A few other ways to participate in fun exercise include the following:
- Dancing
- Ice skating
- Roller skating
- Aerial fitness
- Pole fitness
- Boating
- Skydiving
- Sprinting
- Zumba classes
- Exercise videos
- Parkour
- Skateboarding
- Horseback riding
If you decide to partake in one of these sports, consider signing up for a local class or teaching yourself online. If you take on a high-impact sport, practice safety guidelines when going out. Some sports, like parkour, can be dangerous if not done correctly. Consider a class or instructor if you're a beginner.
Talk to a professional
Understanding the link between lifestyle choices and depression can be valuable. However, some people may seek additional support, and lifestyle changes alone are insufficient to treat depression. To receive guidance, consider contacting a licensed therapist or counselor.
If your symptoms of depression make it challenging to leave home to attend therapy, you can also try online counseling through a platform like BetterHelp. This type of therapy may be more convenient and flexible, as you can schedule appointments on your own time and attend therapy from your bed.
Online therapy has been proven effective, as well. A recent study showed that online counseling could be positively associated with reduced symptoms of depression and anxiety. Researchers confirmed that internet-based therapy with a trained mental health professional can produce effective results similar to those of in-person therapy.
Takeaway
How does diet and exercise affect depression?
Researchers at Harvard Health have found that, for some, exercise can be just as effective as medication for treating depression. Exercise releases mood-enhancing endorphins, helps the body run more efficiently and healthily, can help take your mind off stress, can boost confidence, and be a healthy coping mechanism.
Regarding diet, a 2017 study concluded: "A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants, and low intakes of animal foods, was apparently associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression."
Is there a diet that helps with depression?
Foods that help with depression, according to a meta-analysis conducted by the American Journal of Clinical Nutrition, include unprocessed or minimally processed whole foods. Whole grains, sweet potatoes, Brazil nuts, sunflower seeds, lean beef and other lean meats, foods rich in vitamin D, leafy greens, and fruits are among the foods that can help fight depression.
Can you workout if you have depression?
Absolutely! Exercise can help reduce symptoms of depression in both the short and long-term in addition to the physical benefits of being active, like improved heart function, reduced risk of illness and disease, and increased strength. To both ease sore muscles and alleviate stress and depression symptoms, you can also try taking a warm bath the night or day after working out.
Is Coffee good for depression?
The Qingdao University Medical College analyzed 15 studies focused on caffeine and biological psychiatry. They concluded that “the risk of depression decreased faster and the association became significant when the caffeine consumption was above 68 mg/day and below 509 mg/day.” This applies to standard eight-to-twelve-ounce cups of coffee, and of course depends on the individual and other health factors.
What foods should you avoid if you have depression?
If you have depression, try to avoid consuming alcohol, processed foods (like junk food), tobacco, and foods high in sugar and artificial fats (like trans fats). Additionally, substance abuse can worsen existing depression. If you are struggling with depression, drug abuse, or any other mental health concern, consider reaching out to a doctor or therapist to make an overall treatment plan. Additionally, talk therapy is helpful for a variety of conditions and concerns, though don’t be afraid to discuss other treatments (such as medication or support groups) to find what might work best for you.
What drink is good for depression?
Drinks often cited as having positive effects on depression include green tea, coffee, smoothies, and apple cider vinegar. However, the British Journal of Nutrition argues that water is the most effective at battling depression. Inadequate water consumption diminishes brain and body function, with hydration playing a key role in hormone and neurochemical levels, among other things. Adequate hydration helps protect us from illness, reduced cognitive functioning, renal issues, kidney stones, urinary infections, and more.
How do people with depression eat?
This depends largely on the individual, but if your aim is to ease depression symptoms then a healthy diet can be helpful. Focus on eating leafy greens, a variety of fruits (including berries and citrus), whole grains, legumes, lean meats, plant-based proteins, and foods rich in omega 3 and 6, such as fish, avocado, and nuts and seeds.
Is depression caused by lack of exercise?
While depression may not be directly caused by a lack of exercise, there are links between the two. According to Harvard Health, for some exercise is just as effective for treating depression as medication, particularly when combined with a balanced diet and adequate sleep. Assistant professor of psychiatry Michael Miller explains, "In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression." On the other hand, lack of exercise can increase the risk of diabetes, heart disease, cancers, and mental health disorders like depression, anxiety, and stress.
Why is exercise good for mental health?
As discussed in the article, “Exercising releases endorphins in your body that can alleviate feelings of depression and cause a temporary increase in joy.” Engaging in even ten minutes of physical activity a day can release some of these feel-good brain chemicals, improve wellbeing and brain functions, stimulate blood flow, and help you feel more energized. Creating an exercise plan or routine, whether it’s ten minutes a day or an hour, can help you stick to being active and thus may aid in improving depression symptoms long-term. If you aren’t able to commit to daily exercise, try to aim for at least three hours of physical activity per week.
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