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5 Great Ways To Prevent Depression Naturally

5 Great Ways To Prevent Depression Naturally
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In a large-scale survey called The National College Health Survey, year after year, roughly 45% of college students report being depressed to the point that it’s difficult to function and 80% say they’re overwhelmed.

Depression does not discriminate between the young and the old. In the 1960s the average age for the onset of depression was 29. Today the average age for the onset of depression is 14.

Depression is a problem that needs to be solved. Luckily there’s more and more research to suggest that it can be, and without the use of psychiatric medication.

Below I’ve listed the top five ways to prevent depression naturally according to scientific research.

1. Sleep

Losing out on sleep can lead to a downward spiral of depression. According to the National Sleep Foundation:

The relationship between sleep and depressive illness is complex–depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders.”

When you lose out on sleep, you become more depressed and when you become more depressed, your sleep can be disrupted. It’s a vicious cycle that can culminate gradually over weeks and months.

The correct amount of sleep a person requires varies depending on lifestyle and age, but a general rule of thumb is to aim for 7 to 8 hours every night. If you don’t manage to get this amount of sleep, make sure to sleep longer the next day. Always pay your sleep debts.

2. Exercise

Over the last few decades there has been an explosion of research in the area of physical exercise and well-being.  Psychologists are realising how important it is to think about the body when trying to prevent depression.

Michael Babyak and his colleagues at Duke Medical School conducted a study on the effectiveness of exercise as an intervention for depression.

He took a group of 156 patients with major depression. Many had insomnia, eating disorders, and suicidal thoughts. He randomly divided them into three groups and administered the following treatments:

  1. First group: 30 minutes of low intensity exercise three times per week.
  2. Second group: standard psychiatric medication.
  3. Third group: both exercise and medication.

The results of this experiment were shocking in two ways. After four months of treatment, 60% of the patients showed improvement. However, there were no significant differences in the recovery rates between the groups. Exercise worked just as well as medication.

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If that wasn’t enough, another six months after the study Babyak did a follow-up to see the relapse rates. Out of the 60% of recovered patients, this is what they found:

  1. 38% of the medication only group relapsed.
  2. 31% of the medication and exercise group relapsed.
  3. Only 9% of the exercise only group relapsed back into depression.

Not only did exercise work as well as medication, it worked for longer. There are thousands of studies showing the effects of exercise to be extremely beneficial for our physical and psychological health. It could be the most important, yet undervalued, treatment to prevent depression.

3. Meditation

Meditation has been around for thousands of years, but for most of that time it was practiced mainly by monks in spiritual settings. Over the last few decades, however, scientists have started to discover that meditation is one of the most powerful natural interventions for anxiety and depression.

Thanks to modern technology such as the EEG and MRI scanners, scientists were able to take an in-depth analysis of the brains of people who have been meditating for decades. In one such study, they took the right hand men of the Dalai Lama and examined the ratio of their prefrontal cortex activity.

People who have more activation on the left side of their prefrontal cortex tend to be happier, while those with more activation on their right side tend to be more broody and depressed. If you look at a bell curve, most people fall somewhere in the middle. When they looked at the meditators, they were off the chart.

The monks had an extremely high ratio between their left and right prefrontal cortex. They had extreme susceptibility to positive emotions and extreme resilience in the face of negative emotions.

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We don’t need to study for eight hours a day to get the benefits of meditation like the monks. Studies have shown that 15 minutes a day can produce incredible results with just eight weeks of practice. Meditation works.

4. Find your passion

People adapt very quickly to life’s pleasures and pains. If we win a lot of money, we feel a high and then we get used to having lots of money. If we get fired, we feel low and then eventually bounce back.

There are some things, however, that we don’t adapt to: passion. I would wager that the best actors in the world would continue to act even if they became the richest people on Earth. I would also wager that the richest CEOs in the world use only money as a measurement of their success, not as a means to live extravagantly.

You must find your passion. It is a happiness well that never dries out. It could be writing, creating, helping people, self-improvement, sport, or anything that engages you and provides the right amount of challenge and stimulation.

To live with passion, you must first find your passion.

5. Regulate your blood sugar

Can regulating your blood sugar really help to prevent depression?

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It might surprise you to know that there have been numerous murderers and thieves exonerated for their crimes because they were suffering from hyperglycaemia, otherwise known as low blood sugar. The body and mind are deeply connected. If one goes wrong, so does the other.

A sugar crash comes after a sugar high. So the best way to avoid low blood sugar is to avoid high blood sugar. Doing this is easy, all you need to do is spread you carbohydrates throughout the day (don’t have loads in one sitting), eat plenty of fiber (at least 12g for every 1,000 calories you consume) and try to get some protein and fat in your diet so that it isn’t predominantly carbs.

If you follow these 5 steps, not only will you be able to prevent depression naturally, you’ll also be even happier than people who aren’t depressed.

Featured photo credit: My body is a cage / My mind holds the key/ Johanna H via flickr.com

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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