7 Everyday Ways to Ease Depression - American Medical Centers Киев

7 Everyday Ways to Ease Depression

Play with your pet and take your mind off your problems.

Eat Smart to Lift Mind and Body

Build your meals and snacks around plenty of fruits, vegetables, and whole grains.

Choose Foods to Boost Your Mood

Some studies say omega-3 fatty acids and vitamin B12 may ease the mood changes of depression, especially for people who may not get enough of these nutrients. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood is a good source of B12, but vegetarians  can get it in fortified cereals, dairy products, and supplements.

Try Low-Fat Carbs for a Snack

Carbohydrates raise your level of the brain chemical serotonin, which enhances your sense of well-being. Go for low-fat options like popcorn, a baked potato, graham crackers, or pasta. Carbs from vegetables, fruit, and whole grains are even better choices – they also give you fiber.

Drink Less Caffeine

Anxiety often happens along with depression. And too much caffeine can make you nervous, jittery, or anxious. While scientists haven’t found a clear link between caffeine and depression, cutting back on it may help lower your risk for the condition and improve your sleep.

Work Out to Change How You Feel

Exercise works almost as well as antidepressants for some people. And you don’t have to run a marathon. Just take a walk with a friend. As time goes on, move more until you exercise on most days of the week. You’ll feel better physically, sleep better at night, and boost your mood.

Be Sure You Get Enough Sunlight

Source of information: http://www.webmd.com/depression/finding-happy-16/slideshow-depression-diet-stress-exercise

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