We live in a society where we are currently being ruled by social media. We’ve mistaken connecting on line with real connection. We think busy is better, so we figure out how to do more on less; less time, less food and less human interaction. When we do get overwhelmed, we either reach for antidepressants or chose to crawl in a hole and isolate ourselves. As a result, we have one of the highest rates of depression and suicide that we’ve ever had. It often leaves me asking 2 questions; what have we done to ourselves and what can we do to correct it? Dr. Stephen Ilardi, author of The Depression Cure, says it’s all about making consistent lifestyle changes and sticking to them. As a matter of fact, in his book, he notes 6 lifestyle changes that one can make to beat depression, WITHOUT medicine. Let’s have a look at his suggestions below:
- Load up on the omega -3 fatty acids: Fatty acids play a crucial role in the construction of brain cells and the insulation of nerve fibers. They can be found in fish, nuts, seed, some meat and leafy vegetables. Unfortunately, due to the reasons I mentioned above, Americans are not getting enough omega -3 fatty acids. You can increase your omega – 3 consumption by eating foods like salmon, sardines, walnuts, beef and more. For more information on great foods to combat depression and anxiety, view our webinar on Food and Mood. Dr. Harrison gives great examples of what types of food you should eat and why.
- Get engaged: Of course I don’t mean literally, but I do mean engage in activity. One of the main symptoms of depression is rumination; a vicious cycle of negative thinking and it happens when we have too much time on our hands. Dr. Ilardi says we can combat this by getting involved and engaging in activity so other thoughts occupy our mind. Volunteer, clean out that closet, talk on the phone, talk on the phone while you clean out that closet, take a cooking or pottery class. Avoid being alone all the time and doing nothing. Get up, get moving and get involved in something. I understand that for people who battle depression or anxiety, this may go against what your mind is telling you to do. Your mind might be saying isolate, stay in bed and shut the world out, but your mind is craving activity and engagement. It’s up to you to give your mind something else to hold on to.
- Exercise: It has been proven that exercise releases endorphins that make us feel better. In his book, Dr. Ilardi suggests exercising for at least 90 minutes each week to help keep that mood boosted. Dr. Harrison has also explained the mental benefits of exercise in one of our webinars.
- Soak up some sun: According to Dr. Ilardi, your body uses sunlight to reset your internal body clock. Without enough sunlight your body clock gets confused and when that happens it disrupts circadian rhythms that regulate sleep, energy, appetite and hormone levels. Sunlight keeps us regular so you should soak in the sun regularly.
- Social support and live interaction: Apparently people and I mean the right people matter – A LOT! However, with the advent of Facebook, Twitter, Snap Chat and Instagram, we hardly ever interact with those people. And for the record, a Facebook message or post, Instagram pic, tweet or text DOES NOT COUNT! Dr. Ilardi says that we should have live interaction with meaningful people on a regular basis. Depression and anxiety sends signals to the brain to isolate when in fact what is actually need is more human contact. This human connectedness apparently helps to chemically boost our mood. Talking, laughing and sharing with people you can trust is excellent for your mind.
- Sleep, sleep, sleep: Disrupted sleep can trigger anxiety and depression. According to Dr. Ilardi, an inadequate amount of sleep can literally keep you from thinking clearly and adequate sleep is a vital part of his 6 step program. If you are having trouble sleeping, there are some things you can do. Have a look a Dr. Harrison’s webinar on Insomnia to find out how you can get quality sleep.
If you want to learn more about these 6 proven lifestyle changes to combat depression without medicine, check out The Depression Cure, by Dr. Stephen Ilardi here.