INSIDE: Don’t want to go the route of pharmaceuticals? Try these four ways to fight depression naturally with the help of your physician.
The rates of depression across the U.S. have increased from 8.5% to almost 28%, affecting more than 16 million US adults. Although there are many antidepressants available on the market, they are not only costly, but also come with many unwanted side effects.
Fortunately, there are ways to fight depression, naturally.
4 Ways to Fight Depression Naturally
Let’s discover some of the best ways to fight depression naturally. Please Note: It is always advised to consult with your physician for any treatment for depression.
The need for regular physical exercise cannot be stressed enough. Statistics show that only 20% of Americans get enough physical activity, yet exercise has incredible mood-boosting effects in addition to the overall health benefits.
A recent study about exercising to manage depression showed that 15 minutes of exercise could significantly reduce patients’ cortisol levels and depression symptoms. You can begin with a five-minute walk or an enjoyable activity like dancing or a favorite sport if you experience any difficulty when starting to exercise.
Choose Healthy Foods
Studies have shown that fresh fruits and vegetables, soybeans, whole grains, fish, and healthy oils like olive oil can help manage depression symptoms. In fact, some studies suggest that processed foods can increase your depression risk. It can also be helpful to limit your intake of red meat and animal products, trans fat, and pre-made baked foods.
Fresh vegetables and fruits provide the body with antioxidants to protect you from cell damage and oxidative stress. A healthy diet is one of the best ways to fight depression while boosting your physical and mental wellbeing.
Find Your Passion
Eating healthy, getting enough sleep, and ensuring regular physical activity are essential, but nothing boosts moods like a sense of purpose. A 2014 study even found that people who have a sense of purpose live longer. The study further showed that individuals with a history of physical exercise, proper diet, and actively engaging in hobbies showed no depression.
Finding an activity you enjoy can give you a sense of purpose and improve your mood to manage any depression risks. Your purpose is an overarching goal that is unique to you and pushes you to keep going even in those difficult moments.
Talk to Somebody
Talk therapy can help us recognize depression causes and find realistic solutions. Counseling through challenges, looking into past issues, and cognitive-behavioral therapy can help us find new ways of thinking and behaving.
Like the saying, “a problem shared is a problem halved,” you might want to talk to somebody about your situation. It could be a one-on-one therapy session, a group program, or a conversation with a trusted family member.
Likewise, consider reaching out to organizations, such as Sunshine Behavioral Health (https://www.sunshinebehavioralhealth.com/texas/denton/) if you have any challenges with substance abuse as that may contribute to the depression.
Although several other factors trigger depression symptoms, these natural ways to fight depression and live a healthy and happier life are always available to you. All it takes is one small step and then another small step before you start to see big results. You’re worth it!