Depression, which includes feelings of overwhelming sadness, worthlessness or lack of hope and energy, is a common mental disorder in the world. It affects not only adults but also children and teenagers. Following are 5 tips that can help you prevent depression.
1. Eat healthy
Depression is caused by some reasons and deficiencies in B vitamins and omega-3 fatty acids are one of of them. Omega-3 fatty acids have been found to correlate to reducing depression symptoms while B vitamins can help ward off this mental disorder. So eating a healthy diet rich in these nutrients plays an important role in preventing depression. Make sure you eat plenty of vegetables, fruits and foods that are high in fiber and antioxidants like whole grains, dark chocolate, olive oil, oily fish, nuts, canola oil and more.
2. Exercise on a regular basis
Getting physical exercise regularly is a great way to avoid depression because it releases endorphins in your brain that give you a significant mood boost. So it will improve your health as well as your attitude. The amount of exercise that you should take is 3 to 5 days a week for 30 minutes at a time. You can ride bicycle, walk, jog and even do housework such as cleaning your house and washing the clothes in order to prevent feelings of depression. Even you can simply get out and walk to let your body and soul to sync with nature and then you will feel better.
3. Breathe deeply and relax yourself
Along with eating right and exercising regularly, it is necessary for you to take time to relax yourself. You should also control your stress and anxiety that are major factors of depression. You can breathe deeply to allow your body and brain to get adequate amounts of oxygen, which help you function better. You can also meditate, visit a spa, read a book, take baths or pursue your favorite leisure activities to remove stress and anxiety.
4. Get enough sleep
You are advised to take 7 to 8 hours of sleep a night for optimum performance and function at your best. Having an unorganized or untimely sleep schedule may contribute to your worsening depression symptoms. So try to go to bed at the same time every night and get up every morning to let your body get used to your sleep schedule.
5. Avoid alcohol, drugs and smoking
Another important tip to prevent depression is refraining alcohol and smoking, which can alter your mental state and drastically affect the way you handle stressful situations. Additionally, drugs and alcohol can reduce the production of positive brain chemicals and brain cell connectivity. So it should be better if you stop or cut back your intake of drugs and alcohol.