Overcome Depression

Depression is one of the leading causes of disability in America. Why are so many modern people depressed? We live in a faced paced society, which focuses more on outer appearance, beauty, perfection and achievements. These expectations are unrealistic and should not be used to measure the person’s worth. I think we all know that there is no need to live up to social expectations. We set our own values and it doesn’t matter what anybody else thinks.

Additionally, our society focuses on “quick fix” to everything. Quick way to learn a foreign language(!!)..quick way to lose weight..and finally quick way to overcome depression. Depression is a complex condition that needs combination strategies..not just drugs but we need to work on lifestyle changes that include sleep, nutrition and exercises. I wanted to summarize the lifestyle changes that may help to improve your overall physical and emotional well-being.

1) Sleep- It is important to sleep 7-8 hours a day. Many studies show that those who sleep 7-8 hours a day are less likely to get depressed and moreover, it helps alleviate the long-term depression. Also, it is important to get tested for sleep disorders such as sleep apnea if you continue to experience fatigue and depression despite 7-8 hours of sleep each day.

2) Nutrition- I have been working on this for a long time..but balanced diet help improve the symptoms of depression. Simple carbohydrates and sugar cause unstable blood sugar levels which can lead to mood swings and depression. Try to eat foods high in protein and fiber. Also avoid eating big meals but try to eat small meals five or six times a day. Also try to take vitamin supplements and Omega 3.

3) Exercise- If you are depressed, you may have a hard time getting out of bed and actually hit the gym. Many studies show that moderate to vigorous exercise (45 minutes) a day have the same effect as antidepressants. Combined with the appropriate medication, it works even better.

4) Sunlight-I am paranoid about getting age spots on my skin..but it is important to go outside to get sunlight for 15 minutes a day, and this is without UV protection. Our body makes Vitamin D when we are exposed to sunlight. Vitamin D deficiency causes all kinds of issues-weakened bone, depression, fatigue..

5) Support System- It is important to have a strong support system. Try to go to a social event once a week to meet new people and make new friends if you have just moved to a different city. If you already have supportive family members and friends, that is great.

My new year resolution? Lifestyle changes!