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10 Simple Steps to Fight Depression without Drugs



      The incidence of depression is growing everyday with increasing urbanisation and social isolation. It has become a pandemic. 

Depression is a major cause of illicit drug abuse which is a major scrooge on urban cities around the world. Lets examine ways to combat depresdion naturally withiut drugs.

1. RELAXING IN NATURE

Relaxing in nature, by the lake, going for hikes in the woods, swimming in your local pool or taking a walk in the park. Being in nature calms you and lifts your mood naturally. 

Gives you the opportunity to switch off modern transgressors like Televisions and internet devices. 

I personnaly love cycling and camping in the countryside.

2. SLEEP AT NIGHT

A regular sleep pattern of 8hrs at night in a dark room has been proven by many studies to result in an increased production of the hormone melatonin and therefore of all round benefit to your health and mood. 

The best hours to sleep for optimal melatonin production are between 10pm and 7am.

3. OMEGA 3s

A Dutch study found that people who consume diets rich in omega-3 fatty acids, a type of fat found in cold-water fish such as salmon and mackerel, were less likely to suffer from depression than people whose diets were low in this important fat. 

Mackerel luckily is inexpensive and just as rich as salmon in depression fighting omega 3s.

'Ireland is one of the best countries in the world for a great fish dinner. I can tell you that for free'. Says Dr Helena Joy, of Kerry.

A recent study, conducted in England, found that pregnant women who didn’t eat fish had twice the rate of depression as women who ate 10 ounces of fish a day. 

In fact, one reason researchers think the rate of depression has skyrocketed in this country is that we get so few omega-3 fatty acids in our diets. 

Another good idea for getting your omega-3s, keep a container of ground flaxseed in the fridge. Flaxseeds, walnuts, soybeans, kidney beans, and black beans are all excellent sources of omega-3 fatty acids.

Omega-3 supplements are readily available and are a good substitute. However, obtaining your essential nutrients and vitamins naturally is always the best option.

I would simply prescribe a banana and one medium avocado a day to keep depression at bay!

4. RAW NATURAL FOODS

Walnuts, kiwi, bananas, sour cherries, pineapple, tomatoes, avocados, plums are all naturally high in serotonin and ideal grocery list items for anyone overcoming depression. 

You can also eat foods high in tryptophan, an essential amino acid that your body converts to serotonin, a natural mood booster. 

Tryptophan is commonly found in proteins rich foods such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans.

5. EXERCISE

Numerous studies have shown that exercise increases both the production and release of serotonin. Serotonin is the natural occuring hormone that boosts your nood and prevents depression. 

Find an exercise program that you enjoy doing and you’ll find it’s surprisingly easy to fit in a little exercise every day. 

While aerobic exercise is the most effective way to boost serotonin, calming exercises like yoga are also beneficial. 

Or get a day of vigorous outdoor recreation, like hiking, canoeing, or biking. Let the combination of nature and physical activity work their magic on your mood. 

6. SPEND QUALITY TIME WITH FRIENDS AND FAMILY

Join a club or group that share similar interests like yoga or drumming. 

In a British study, when 86 depressed women were paired with a volunteer friend, 65 percent of the women felt better. In fact, regular social contact worked as effectively as antidepressant medication and psychotherapy. 

Regular social contact with a close friend may boost self-confidence and encourage you to make other positive changes that will help in overcoming depression, such as starting an exercise program.

7. GO EASY ON YOURSELF AND SMILE

 “I am doing the best I know how to do. When I know a better way and can do it, I will.”  

Get off the rat race and be contented with whst you have achieved so far. Remember,  it could be worse !

Remember perfection does not exist in this world. We must all try to stay happy in an imperfect world. It could be worse.

KEEP SMILING EVEN IF YOU DON'T FEEL LIKE IT. IT ATTRACTS GOOD VIBES.

8. GET A MASSAGE

It is well established that a regular whole body massage relaxes the body and lifts the mood. 

There are also specialised massage therapies in Chinese and Thai medical traditions that encorporate the concept of specific pressure points that are known to be therapeutic for depression.

9. SAUNA

There is a strong almost religious tradition in Japan, Scandinavia especially in Finland , where the sauna is used for complete mental and physical relaxation.

A recent study conducted in Japan, found that frequent passive heat therapy improved the symptoms of mildly depressed patients, and specifically the loss of appetite. 

Depression symptoms including appetite loss were improved after 15-minute sauna sessions at 60ºC, three times weekly.

Regular Sauna use, has also been demonstrated to improve Dementia and Alzheimer's disease.

10. AvoId SUGAR

Sugar is very addictive. Natural sweetners like stevia and date powder can be used to get weaned off. It can be 10 times more addictive than caffeine. 

Sugar gives you the high and terrible lows. Sugar cravings are associated with hyperactivity in children and Attention deficiet hyperactivity disorder (ADHD) in adults.

These steps are well within our perogative to carry out. Gime me a feedback and goodluck on your journey to all round wellness.

LIFE IS BEAUTIFUL 

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