Healthy Moms
I liked this article, so I am sharing it with you ladies.
Sweat away sadness
We all know someone who
says they exercise for their mental health,
and guess what? Research proves they’re right! It turns out that
working out may be as effective at relieving mild to moderate
depression as the antidepressant Zoloft, because it stimulates the
release of the feel-good chemical dopamine in your brain, according to
a study from Duke University in Durham, North Carolina. And you don’t
need to train for a triathlon to reap the benefits. Just 30 minutes of
walking a day can improve your mood. If you’d rather stretch than
stride, even taking a yoga class has been proven to boost levels of a
neurotransmitter called gamma-aminobutyric acid that helps keep
depression at bay.
Eat good food
Fish that contains omega-3 fatty acids
enhances areas of the brain that affect your mood, so aim to eat a
low-mercury swimmer, like wild salmon, arctic char or sardines twice a
week. Have a baked spud on the side for a dose of vitamin B6, which
lowers your depression risk. And foods rich in folate, such as spinach,
beans and oranges, are filled with blues-busting serotonin—dig in, feel
better!
Have sweet dreams
It’s not just
beauty
sleep—it’s happy sleep! Logging a solid seven to eight hours of rest is
one of the most important things you can do for your emotional health.
People who have insomnia are five times more likely to develop
depression compared with those who are well-rested, a study from the
University of North Texas in Denton finds. To make it easier to drift
off, skip late-night TV and web surfing, jot down your worries on a
notepad so you can rest with a clear mind and try soothing stretches
before turning in.
Claim some quiet time
Something
to
contemplate: Frequent meditation is as effective as medicine at
reducing bouts of depression, according to research. Yoga is a great
way to clear your mind, but if you’re not the oming type, try setting
aside 10 minutes in the morning to do deep breathing. Or, if you’re
like me and prefer to stay in motion, try this “walking meditation:”
Stride slowly for 20 minutes sans iPod. Stare at the ground 6 feet
ahead and focus on the soles of your shoes lifting and dropping.
See
the light
Depressed people who were exposed to a bright light for an hour upon
waking up in the morning for five weeks experienced a 54 percent
improvement in symptoms, according to a study from Wesleyan University
in Middletown, Connecticut. Try flicking on an energy light, such as
the Philips goLITE BLU ($199), as you read your morning paper or answer
your email. Spending more time outside can also lift your spirits and
tame stress, according to research. Read a book on a park bench during
your lunch break or bike to run your errands. Stuck inside? Try to sit
near a window.
Phone a pal
Not surprisingly, lonely folks are more likely to be depressed, research from the University of Chicago suggests. To feel your happiest, aim to strengthen bonds with at least three close pals. Make buddy dates by automating them—agree to meet at the gym twice a week, or gather for a night of takeout and movie watching the first Friday of each month. You’ll keep your spirits high with a little help from your friends
Replies
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Thanks! That has some great tips.
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I just want to point out that these work for mild depression.
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Yes I agree, and you should still see your doctor to make sure you don't need medication. Depression can be very serious.
Quoting evwsquared:
I just want to point out that these work for mild depression.
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I read that it was 15 mins. of exercise a day, but I guess 30 would make you feel a WHOLE lot better ;)
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Great list. I wanted to add a few more of my personal favorites-communing with my plants (I'm a fiend for indoor and outdoor gardening), creating new things (crafting, jewelry making), decorating and staring at my fish tank.
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running is my therapy (well in addition to the dreadul woman I speak too... ::sigh::)