The Ultimate Guide: 10 Proven Steps to Improve Depression & Anxiety
Do you wana be Stress free, Care free, and most Importantly Happy and Smiling.
Here I am listing an easy guide to help you fight depression symptoms by eating certain foods and following few simple steps.
What is Depression : A mental health disorder characterised by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life.
List of foods you can include in your daily Diet Schedule to fight depression and elevate your mood:
1. Eating balanced diet : One should follow Balanced Diet which includes right combination of all 5 food groups, namely Protein, fats and sugars, carbohydrates, fruits and vegetables and Dairy. And checking on fluids and Calories consumed throughout the day.
–Saffron : studies show the compounds in the crocus plant may exert anti-depressant effects by keeping balanced levels of dopamine, norepinephrine and serotonin. Studies in humans show there is a benefit to both anxiety and depression
– saffron extract increased dopamine levels in the brain
-There is also growing evidence that saffron may help improve mood and be a useful addition to treatment for depression.
–Ginko biloba : The study indicates that effect of ginkgo’s anti-inflammatory properties can improve the body’s ability to cope when stress hormone levels are high. An herb with antioxidant and anti-inflammatory properties. Said to boost circulation and influence neurotransmitter activity in the brain, ginkgo is sometimes used as an herbal remedy for cognitive and mental health concerns
-5 Hydroxytryptophan(5–HTP) is an amino acid that your body naturally produces.5-Htp is a naturally occurring amino acid and chemical precursor as well as a metabolic intermediate in the biosynthesis of the neurotransmitter serotonin. Natural Source of 5-HTP are : Bananas, Spinach, Pumpkin Seeds
–Potatoes : The B6 vitamins in potatoes are crucial to maintaining neurological health. Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine and norepinephrine to improve depression. Potatoes are not just brain-aiding food but are alkaline in nature and help make up for potassium depletion and soothe your stomach from acidity and heart burn after a long day of upheavals
-Fish : Fish is rich in multiple nutrients, including omega-3 fatty acids, high-quality protein, vitamins and minerals, which were associated with decreased risk of depression. Omega-3 fatty acids in fish may change the structure of brain membranes, or these acids may alter the way certain neurotransmitters work
-Eggs :Eggs Yolks contain Healthy fats like Monosaturated and Polysaturated fats (MUFA / PUFA) which help in lowering rates of Heart Problems and cognitive issues like anxiety and depression.
-Other vitamins which do some promise:- Vitamin- D, Zinc & selenium & b12, folate
2. Sleep: Sleeping is as important body function as eating, drinking and breathing. Sleeping can help us recover from mental as well as physical exertion.
3. Exercise: While Exercising, brain releases happy hormones called endorphins which enhances the sense of well-being. Exercise regularly can quickly improve mental well-being by elevating depressed mood in people, as well as betters off self-esteem & cognitive function.
4. Meditation: A Regular practice can ward off negative emotions that trigger anxiety and depression. Brain can be well-trained to release happy hormones while connecting with the Source. Meditation has many relaxation techniques which gives inner peace as well, if done with a trained coach.
5. Gratitude : Gratitude practice is a great way to count on your blessings and being thankful to Universe/ God for everything we have got in life. People who regularly practice it have more positive emotions, have a better capability to handle stress and anxiety. Also, they have improved immune systems and feel more alive and get a sound sleep.
6. Setting attainable goals : A lengthy to-do list can be massive that you’d rather do nothing. Instead of compiling a long list of tasks, consider doing one or two smaller goals in one day.
- Don’t that messed up drawer; take the trash out.
- Don’t do all the laundry that’s piled up; just sort the piles by color.
7. Talking to your loved ones : Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.
8. Spend time in nature: Exposure to Nature can have a profound impact on our brains and our behavior, helping us to reduce anxiety, brooding, and stress. Even viewing of nature, can remarkably reduce fear, anger and stress and give pleasant feelings. Spending or walking 10- minutes in Nature or any park not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, etc.
9. If you’re having a dull day: Let yourself feel the emotions — but don’t stay there. Think or plan of writing or journalising about what you’re experiencing. Then, when the feelings get better, write about that, too.
10. Music: Studies shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthen your reception of positive emotions.