Depression is a serious mental health issue that should not go untreated by a mental health professional. According to the American Academy of Child and Adolescent Psychiatry, untreated depression will likely return even if it goes away on its own, after the first episode, and depression can become serve enough to make the person contemplate suicide. Therefore, engagement in treatment is recommended, along with the use of diet and exercise. Proper diet and exercise can be used to help you manage your depression symptoms and, in many instances, it may help reduce the severity of your symptoms overall.
Step 1
Remove foods high in saturated fats and trans fats from your diet. These fats are linked to an increased risk of heart disease. People with heart disease are more likely to experience depression, notes the MayoClinic.com. Taking certain foods, such as red meat and whole milk products, out of your diet will help you reduce your risk of heart disease and the depression it is linked to.
Step 2
Replace unhealthy fat foods with foods that contain healthy fats and oils. Eat fats from nuts, fish, avocados and olive oil.
Step 3
Eat a diet rich in fruits and vegetables. Stop snacking on junk foods and candies. Snack on fruits and vegetables instead. Use berries, baby carrots and grape tomatoes as easy snack food items. Make sure you get at least five servings of various fruits and vegetables a day. The high fiber and water content found in these fruits and vegetables will help you keep your mood stable.
Step 4
Include about six servings of whole grain foods in your diet daily. Get rid of white breads, white pastas and white rice from your diet; these products are high in calories and deficient in nutrients. Consume whole grain products to get the mood stabilizing benefits of complex carbohydrates and high fiber content.
Step 5
Make sure you consume lean proteins with at least two meals every day. Choose lean proteins, such as beans, nuts, tofu, soy and fish.
Step 6
Eat regularly. Consume healthy snacks between meals and eat less at meal times. Eating more often in smaller amounts will help you keep your mood stable and ward off fatigue.
Step 7
Add physical activity to your daily routine. Physical activity can naturally boost your mood because it causes your body to release more mood-boosting chemicals. According to HelpGuide.org, regular exercise has been shown to be as effective as antidepressant medications. Commit to at least 45 minutes of physical activity throughout your day. Engage in exercises that are enjoyable to you, such as playing tennis, going for walks or meeting someone at the fitness center to workout.
Step 8
Schedule your physical activity into your day. Avoid over scheduling or replacing your physical activity with something else. The key to reducing depression symptoms with exercise is to do it on a regular basis and maintain this commitment.
Tips and Warnings
- Do not try to make these changes all at once. Incorporate these changes into your life over a period of time.
