Depression can lead to a number of physical symptoms. Hence, for those of you who thought that mental health and physical well-being have no connection with each other, it's time to rethink.
Individuals suffering from depression usually exhibit physical symptoms like sleep problems, headache, sexual disorders, aching muscles and joints, agitation and restlessness, back pain, fatigue and exhaustion, changes in appetite or weight, digestive problems and chest pain. The risk does not just stay limited to physical symptoms but can extend up to causing serious ailments which further trigger depression.
Fight Depression by following these simple steps:
1. Eat a nutritious diet - A healthy and balanced diet helps in maintaining a sharp mind and a fit body. This comprises the right amount of carbohydrates, proteins & fats along with the incorporation of vitamins, minerals and amino acids. Deficiency of amino acids can make an individual unfocussed and depressed. A protein rich diet will supply the body with this. Among the vitamins, the combination of B6, B9 & B12 plays a major role at lowering depression by promoting wellness, improving sleep and elevating mood. These vitamins can be found in foods such as leafy green vegetables, legumes, milk, eggs, fish, citrus fruits and nuts. While non-vegetarians get their adequate supply of vitamin B12 through the consumption of eggs, fish and meat, vegetarians can get it through milk, dairy products and fortified cereals.
2. Exercise on regular basis - Regular exercise is an easy way to bust stress. Studies have proven that exercise helps to lower the level of stress hormone i.e., cortisol. This happens because during exercise, the body releases endorphins that lift the mood and drive away depression. Exercising for 45 minutes, 5 days a week is ideal.
3. Maintain sleeping time - Minimum 7 hours of sleep is essential for an adult. People suffering from depression often find it difficult to fall asleep. Maintaining a fixed time to go to bed daily will help the body get adapted to feeling sleepy at that point of time. This will ensure that an individual will quickly fall asleep after going to bed at the allotted sleep time. Remember to avoid gadgets minimum 30 minutes before going to sleep. This is because the blue light emitted from the gadget’s display screen reduces melatonin which is the sleep hormone, thus hampering sleep.
4. Think positive - Negative thoughts tend to make people gloomy and sad. Therefore trying to keep negative thoughts at bay is the best way to keep depression away. Imagine your mind to be the master with two servants namely, Mr. Positive and Mr. Negative. While Mr. Positive needs to be made your permanent employee, Mr. Negative should be dismissed forever.
5. Follow routine - Depression makes an individual unorganized and lose track of time. Setting up a routine and following it on a regular basis gives life a purpose. Idleness leads to frustration which further gives birth to depression. Maintaining a routine will be like a guardian to keep a check on your activities. At times, you might feel like unfollowing the routine due to various reasons. In such a situation, do not listen to yourself. This routine should be followed even in worst situation. Trust me it will work for you.
6. Use supplements - Omega-3 fatty acids are highly concentrated in the brain and are important for memory, brain performance and behavioural function. It can be taken either in the form of Fish oil or Flaxseed oil. SAMe helps to increase Serotonin levels in the body. Serotonin, sometimes called the ‘Happy Hormone’ is a chemical that is responsible for maintaining mood balance. People who don't make enough SAMe naturally are recommended to take it as a supplement. Intake of probiotics significantly help to relieve the symptoms of depression related to mood and sleep quality. Combination of Vitamins B6, B9 and B12 also helps to combat depression. Consumption of Acetyl-levocarnitine, Lecithin in the form of supplements is also helpful in treating depression. Moreover, men can take Ashwagandha and women can take Shatavari as these are excellent anti-depressants. In this context, Vedcalm, a product of Naturoveda Organics is highly beneficial.
Vedcalm is a unique botanical formulation which protects you from the effects of stress, anxiety and depression in a natural way so as to provide complete solution. The synergistic combination of the potent herbs in Vedcalm such as Ashwagandha, Shankhpushpi, Mandukparni, Shatavari, Jatamansi, Malkangni and Adrak help to stabilize mood, tranquilize stress and promote relaxing sleep, while removing depression from the root.
7. Inculcate hobbies - Understanding yourself is the best way to keep your mind happy and relaxed. All work and no play makes Jack a dull boy. So alongside work, every person should have a hobby to keep oneself attached during leisure time. If you do not have a hobby, find it out. Try different things and discover which one you enjoy the most.
By Khalid Md. Saifullah
Editor-in-Chief, Health Companion
https://twitter.com/khalid_nveda
Note: Being at the forefront of treating chronic diseases, Naturoveda Health World utilises the unique combination of Fundamentals of Ayurveda, Potentised Unani and Therapeutic Yoga. These time-tested procedures not just tackle the
symptoms, but also eradicate the root cause of the disease. The Naturovedic
treatment is completely safe, highly effective and pocket-friendly as well. To
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