11.1 Introduction
Lifestyle changes are very simple but powerful tools that can be used to treat depression. In many cases these tools are an essential part of depression treatment. For some, these changes alone can help treat depression; especially the case with mild depression. However, if you are suffering from moderate or severe depression, you will probably need professional assistance, but do not dismiss these lifestyle changes. They can also be a great support to antidepressant medication and talking therapy.
This module focuses on the lifestyle changes that you might want to consider making if suffering with depression. Some of these have been mentioned throughout the course, so you will already be familiar with them. Others are new concepts. By learning more about these lifestyle changes, you can help support the treatment you are already receiving for depression, or you can use them to take steps on your own to begin improving your feelings.
11.2 Healthy Eating
Key to a healthy brain is a healthy diet, and one of the most important things that can be done to improve depression is to eat healthier. Though there is no eating plan that can cure depression, good nutrition can improve mental status.
Essential Nutrients for Depression
A person's brain responds to what you drink or eat, and it requires several different nutrients to remain healthy. If the brain is deprived of these nutrients, it will not be able to function as it should. Some of the vitamins and minerals that the brain requires include:
Vitamin D
Vitamin C
B vitamins
Selenium
Magnesium
Zinc
Complex Carbohydrates
It is also important to eat enough complex carbohydrates, as these contain glucose, which the brain uses for energy. In addition, carbohydrates help the brain to produce serotonin, which, you know, is the 'feel-good' chemical. The best carbohydrates are those that are complex, such as:
Wholegrain bread
Potatoes
Vegetables and fruits
Brown rice, couscous, bulgur wheat
Your body takes longer to process these items compared to simple carbohydrates, such as processed sugar, so the brain receives a consistent and stable flow of energy.
Amino Acids
It is also important to eat foods with amino acids, which are extremely important in the production of neurotransmitters in the brain. Serotonin and dopamine, two neurotransmitters that we have discussed throughout this course, require amino acids to ensure happiness and motivation.
Fatty Acids
Another type of acid found in food are fatty acids. A large part of the brain is made of fat, so it requires fatty acids to be healthy. These fatty acids include Omega-3 and Omega-6, which the body is unable to create on its own. Most of us in the UK get enough Omega-6 fatty acids, but not enough Omega-3 fatty acids, so eating foods such as fish, beans, green vegetables, and nuts can help.
Foods to Avoid
For optimal brain health and mental improvement, limit the following:
Drinks with caffeine
Alcohol
Sugary sweets
Processed food
Water
Finally, it is important that you drink enough water, as your brain is mostly made of water. Even being mildly dehydrated can cause loss of concentration and irritability.
FACT
Spanish scientists from the Universities of Las Palmas and Navarra studied a group of 10,094 individuals over four years, and found that those who followed a classic Mediterranean diet were 30 per cent less likely to develop depression
Source: Independent.co.uk
Activity
Estimated time: 20 minutes
This module showed that diet is extremely important when it comes to making lifestyle changes for depression. This diet should be rich in elements such as Omega-3, complex carbohydrates, and nutrients such as B vitamins and vitamin D. Research which foods contain these elements; such as salmon, trout, herring, walnuts and pumpkin seeds. Create a diet for the next three days that is high in these elements.
11.3 Sleep
Sleep is an essential ingredient for optimal mental health, as it helps the brain to restore and repair itself. Research shows that those who do not get enough sleep are also prone to developing depression. At the same time, some people with depression oversleep, which can worsen depression and put the person at risk of heart disease and diabetes.
The amount of sleep a person needs varies, and there is no magic number. Most experts believe that adults should get between seven and nine hours of sleep each day. For those who have issues with sleep, exercise, a better diet, psychotherapy, and antidepressants can help. If these do not work, a GP may be able to suggest other ways to get more sleep. You also might want to utilise the following tips for sleep:
Go to bed and wake up at the same time each day, even on the weekends.
Make the bedroom comfortable, dark, and cool.
Create a sleep routine, and begin preparing for sleep about an hour before your set bedtime.
This might include listening to relaxing music, taking a bath, or meditating.
Avoid activities that stimulate the brain or body, such as video games, television, exercise or studying. You should also avoid alcohol and food at least two hours before bed.
Activity
Estimated time: 10 minutes
It can be difficult for someone who has depression to sleep. Research how to create the optimal sleeping environment, and then take the steps to do this in your own home. Add soft music, consider aromatherapy, purchase window blinds to make it darker, and make sure the room is cool enough. Do some more research on how to create a good sleeping environment and use these suggestions as well.
11.4 Manage Stress
Stress is our response to emotional or physical demands, and emotional stress can be a trigger for depression. By learning to manage stress, however, it can help the depressed state of mind. High stress from life events, such as losing a job or ending a relationship, has the potential to lead to a depressive state of mind. However, not everyone in these situations becomes depressed. Studies link high levels of cortisol, which is a hormone produced when the body senses stress, with depression. This triggers the 'fight or flight' response, which has been mentioned throughout this course.
Sometimes, however, people experience a fight or flight response that is constant, and this can lead to depression. The problem, however, is that those with depression still experience stressful events in their lives, which exacerbates the situation.
Stress Management Tips
Often, the use of stress management techniques is beneficial when dealing with depression, and in some cases, managing stress can prevent depression from occurring altogether. Sufficient sleep and exercise, along with a healthy diet, can help to manage stress; as can activities such as yoga, meditation, or attending a religious service. It is important to discover what is best suited to you, because what works for one person does not necessarily work for another.
11.5 Socialisation
Many people who are depressed withdraw from any type of social situation. However, research shows that being more social can actually help to improve depression. Some people who are depressed find that they simply no longer gain pleasure from socialising, and even if they want to spend time with friends, they worry that their depression symptoms will make it difficult for those who want to socialise with them.
Many feel isolated and helpless, but unable to reach out to others. However, this is exactly what the depressed person needs. Depending on where a person is in their treatment, it can be difficult for someone with depression to motivate themselves to be social, but here are some things that can help:
Rebuild Friendships
Many who become depressed lose contact with their friends. Connecting with people who you have a relationship with, even a distant one, is a good way to start socialising again. Call up a friend or two and see if they want to meet you for a walk, a sporting event, or other activity.
Get Involved
Community organisations are always welcoming to anyone who wishes to join. These organisations are a great way to meet others, try out new activities, and create a supportive network. Volunteering is also a good way to make friends and feel a sense of purpose, both of which can help depression.
Join a Local Support Group
It is important to have people who understand what you are going through, and a great way to do this is to join a local depression support group. Not only will you have the option to make new friends, you will have the opportunity to talk to people who know exactly what you are going through.
Take a Class
Learning new skills is also a way to improve depression. Choose something that you would like to learn more about, and then search your area to see if there are classes available. This might be something as simple as a beginners painting course, or something more complex, like earning a new degree from a local college or university.
Module Summary
Lifestyle changes are additional strategies that can be used to improve or even eliminate depression. Sometimes when we get 'stuck in a rut', such as the cycle of depression, it can be very difficult to pull ourselves out. However, with just one or two lifestyle changes, many people will see a marked improvement in their depression. Even those who have moderate or severe depression can find some relief from the condition by working some of these changes into their daily life. This module explained how a person can change their diet to help their depression, and how more sleep can help someone boost their mood, in a positive way.
You also found that managing stress is an important part of coping with depression, and that there are some easy stress relief tips that you can follow. Additionally, the module presented some socialisation tips that you might consider utilising to improve how you feel. Though lifestyle changes are not easy for someone with depression, they can truly help, so it is certainly worth the effort.
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