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5 Great Ways To Prevent Depression Naturally

5 Great Ways To Prevent Depression Naturally

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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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