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Category: depression

How to Beat the Winter Blues

Depression is a disease that can severely affect someone’s mood either short- or long-term. Often, a change in the weather can trigger seasonal depression, which typically occurs more during the winter holiday season, partly because of the days getting shorter and darker faster. But just because you have seasonal depression doesn’t mean you cannot enjoy this holiday season. Here are some ways to cope with seasonal depression:

1. Get some morning sunshine. The sun is known to play a big part in our mood and our body needs the sun to create vitamin D. The best sunshine is always natural light! So spend your mornings outside observing nature, or go for a walk or run.

2. Maintain your routine. Keep up with your daily responsibilities. You’ll feel better that you’re making it to your weekly tasks.

3. Work out. Get active. Don’t just sit there. Be active and have fun. It’s been shown that working out can help alleviate the symptoms of depression and improve your mood. Your body naturally releases endorphins while you’re working out, which will make you feel happier.

4. Flip a switch. Research suggest that light boxes can help up to 50% of people who suffer from seasonal depression. The bright light from these boxes can help the body awaken in the morning and decreases melatonin. Other studies have shown that light therapy can also help people suffering from seasonal depression with a mood lift!

5. Ditch the sugar. You already know that too much of this is bad. It can put you at risk for weight gain and diabetes. Research also shows that sugar can have a negative effect on mental health. Countries that consume the most sugar have higher rates of depression.

6. Get outside. Much like the first tip that suggests getting more natural sunlight, a little fresh air outdoors can help relieve stress.

7. Develop wintertime interests. Get a hobby during this season and do something that you would enjoy. This will help you stay active and keep you happy.

8. Practice relaxation. Slow down and relax. Things don’t need to get done right away. Slowing down can help get you out of the dump. Practice yoga or meditation. These methods are sure to help you relax!

9. Book a trip. Don’t just stay in one place. Take a trip somewhere. Head south or take that dream vacation you’ve been wanting. It’s important to take a break from work and get away from everything. The trip could do you some good and lift your mood significantly, too!

Information gathered from Huffington Post.

Late Night Web Surfing Can Lead to Depression

Late nights watching TV and surfing the web have become a popular hobby. In recent years, this habit has worsened with the introduction of new tech gadgets like tablets and smartphones. It has also become more apparent that our eyes are glued to our screens. However, the constant use of these devices can have negative mental health effects, especially in people who stare at the screen in the hours before they go to bed. These mental health effects can cause depression to creep up.

At the Ohio State University Medical Center, a team of neuroscientists studied levels of depression in hamsters. They applied the results to humans and theorized that growing exposure to artificial light in the past half century has caused depression rates to worsen, particularly in women. They believe that women are twice as likely to be subjected to depression due to the effects of artificial light.

These effects can be reversed by putting down the screens and going back to a regular light-dark cycle and minimizing your exposure to artificial light at night. So before bed or even after dinner, put down the screen and spend some time with family rather than sitting in front of the TV or computer.

Information gathered from Inquisitr.

Trend in High-Nutrient Diet Suggest Reduced Risk of Depression

Nutrition is a staple of our daily lives, whether we realize it or not, by opting for healthier, home-cooked choices in our diet or giving in to the glutton of what tastes best. However we choose to eat, what we eat ultimately affects our lifestyle – from how well we exercise, to cognitive function and even to how long we live.

Vegetables and Legumes in A High-Nutrient Diet

A new study published in BioMed Central journal revealed that what we eat and how consistent we are with our diets can reduce the risk of depression. The researchers determined consuming diets high in fruits, vegetables, nuts, legumes and were low in processed meats may decrease the onset of depression.

High-Nutrient DietThe longitudinal study surveyed 15,093 individuals with no depression at the start of the study with how strict they maintained one of three diets – the Mediterranean diet, the Pro-vegetarian Dietary Pattern, and the Alternative Healthy Eating Index-2010.

Ten years after the initial survey, 1,550 individuals reported diagnosis of clinical depression or had used antidepressants.

The Alternative Healthy Eating Index-2010 was observed with having the greatest reduced risk of depression among the diets. High-nutrient diet is Similar to the Mediterranean diet, both diets feature omega-3 fatty acids, vegetables, nuts, fruits, legumes and moderate alcohol consumption, according to the BMC Journal press release.

 Lead researcher Almudena Sanchez-Villegas of the University of Las Palmas de Gran Canaria said in the press release, “Noticeable difference occurs when participants start to follow a healthier diet. Even a moderate adherence to these healthy dietary patterns was associated with an important reduction in the risk of developing depression.”

Continued research can revolutionize the treatment of depression and other mental illnesses. If further research is conducted to the extent of determining how a holistic approach to treating depression and mental illness, it can very well be possible for those battling mental disorders to take a more well-rounded approach to mental health.