In some cases, dealing with depression can seem insurmountable; however, you can try taking a few simple steps to improve your mood. By making some lifestyle changes, you can prevent depression and simultaneously improve your mood.
List Of Effective Ways To Prevent Depression Naturally:
Now, in this article, Healthy Guide will show you some of the best ways to prevent depression that you can apply with ease at home.
- Have An Attitude Of Gratitude
This trick sounds simplistic, but it is a great way to greater happiness. People who want to prevent depression should do daily gratitude exercises. For example, you can make a list of 3 good things in your life. This method can help reduce your levels of depression.
- Watch Your Diet
Following a healthy diet is very important when it comes to maintaining both mental and physical health. For improved mood, it is recommended to follow a diet that is rich in omega-3s and folic acid and low in fat. And, reducing the intake of alcohol and caffeine is also helpful. According to a study [1], you should follow a Mediterranean-style diet that is rich in fresh vegetables, fruits, fish, whole grains and nuts in order to prevent depression.
- Replace Negative Thoughts
Negative emotions like sadness and anger are natural. Nonetheless, being aware of them and then replacing them with positive thoughts can help improve your mood. In some cases, it is necessary to let yourself feel negative emotions and process them. Then, you should find ways to deal with their causes and feel happier later. For small annoyances, replace them with positive ones.
- Stay Active And Exercise
According to a study, active people have lower risk of depression than inactive people. Actually, exercise can help reduce anxiety and stress in both the long and short term. Also, exercise can help you stay focused and give you energy. If you exercise regularly, you can notice an improvement in mood.
- Have Good Night’s Sleep
Sleep gives us enough energy for the day. Studies found that reduced sleep leads to impaired function and mood. The sleep deprivation can create irritability, stress, as well as short-temperedness. Difficulty in sleeping can cause long-term psychological and psychiatric problems. According to a research, about 15- 20% of people suffering from insomnia can develop depression, which means that having 7-9 hours of night’s sleep is very important for mental health. To sleep better, you need to wake up daily at the same time, and this can help the body produce the amounts of serotonin and melatonin, which are known as two great mood regulators.
- Follow Your Passions
To make yourself happy, you should consider following your passions. Give yourself the freedom and time to pursue your hobbies. Doing what you care about will help you feel more fulfilled and happier. If you do not know what you are interested in, you should try some new things by joining some different classes until you find what sparks your interest. Actually, learning something new is very effective in creating excitement and improving your mood.
- Help Others
Studies found that helping others can make you feel happier and more positive. Try volunteering for a non-profit organization or simply an activity to help other people around you.
- Smile More Often
In some cases, showing signs of happiness can help you feel happier. Actually, expressions are associated with actual mood, and regular smile can lead to a lower heartbeat and less depression. If you often smile, you can find that you feel happier and less depressed.
- Get Outside For At Least 15 Minutes Daily
Sunshine is a great way to provide your body with vitamin D. Some recent studies have shown to link depression with vitamin D deficiency. If you are often inside for most of the day, you should spend about 15 minutes going for a walk outside. Actually, spending time outside can also make you more energetic and refocused. If you do not have a difficult working outside, you can consider taking a vitamin D supplement.
After reading this article, we hope that you can know some of the best ways that can help you prevent depression at home. If you have any ideas about this topic, you can leave your comments in the comment box below. We will try to reply as soon as possible.
- Use Cashew
Cashew nut is actually a very nutritious food. Its fat content is up to 46% and it includes a lot of good fats such as polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), as well as linolenic and linoleic acids.
Cashew is a good source of vitamin C so that it can boost the nervous system. In addition, the riboflavin content of cashews can help a lot in boosting energy so that it will help us feel active and joyful. Other beneficial nutrients in cashews that can help in combating depression are vitamin B6, tryptophan, and magnesium.
Cashew is highest in potassium- an important mineral that our body needs. It also has sodium, selenium, potassium, phosphorus, copper, magnesium, and calcium. Tree nuts, including cashews are also proven good for mental health. A diet supplemented with nuts can help to reduce the risks of depression.
- To make use of cashew, just add 1 tbsp. of cashew powder to a cup of warm milk. Consume it one time per day for good.
- Try eating a handful of dry roasted cashews as a healthy snack to boost your mood.
- Try drinking cashew milk that you can buy from any grocery store, or add it into your favorite beverage. It can make a hot cocoa with great taste – you just need to add 1 tsp -1 tbsp. raw cacao powder or cocoa powder to a mug of cashew milk. Cocoa also improves mood!