Avoid Junk Food, Fast Food, and Processed Foods
It may or may not be surprising, but junk food is actually linked to depression. In fact, according to a study published in the journal Public Health Nutrition, consuming both junk food and fast food (if there really is a difference) leads to depression. Researchers found that those who consumed fast food were 51 percent more likely to develop depression than those who consumed very little or no unhealthy foods.
The study concludes:
Consumption of fast food and commercial baked goods may have a detrimental effect on the risk of depression. Expose yourself to more sunlight, increase your vitamin D3 intake
You’ve probably heard it before:
When you’re feeling depressed, expose yourself to the sun to improve your mood. Well, this advice is actually valid for several reasons. There are many studies that have found a connection between vitamin D deficiency and an increased risk of depression. In addition, increasing vitamin D levels has been found to specifically reduce the risk of depression.
Don’t drink diet soda
Similar to findings linking processed foods to depression, research has also found a link between diet soda consumption and depression. A recent study from the National Institutes of Health found that 31% of people who consumed more than four servings of artificially sweetened soda, iced tea or fruit drinks daily were diagnosed with depression. This compares to 22% of regular soda drinkers who are sleep disorders diagnosed with depression. Additionally, those who drank four or more cups of coffee per day were 10% less likely to suffer from depression than those who didn’t drink coffee.
Consider giving up antidepressants
Some people who take antidepressants view the medications as a lifesaver, but these medications often have no positive effect. Research has actually shown that a simple placebo can compete with antidepressants. A Harvard Medical School professor and associate director of the Harvard Placebo Studies Program recently appeared on a new CBS 60 Minutes show and demonstrated that antidepressants are helpful for patients with mild to moderate depression. A placebo is almost always almost as effective.
Stop Eating So Much Fluoride
Given that fluoride can lower IQ, cause cancer, damage the thyroid and pineal glands, and even increase the risk of heart disease, is it surprising that the toxic Chemical can cause depression?
Get enough sleep
There’s nothing like tossing and turning all night to make you cranky, but sleep problems can be even worse. According to the researchers, changes in circadian rhythms have been linked to stress anxiety and depression, and resynchronizing circadian rhythms through melatonin supplements or phototherapy may have an antidepressant effect.
You’ve probably heard this before, but listen up:
exercise is incredibly valuable, not only for overall health, but also for its mood-boosting effects. You don’t have to run a marathon to reap the benefits of exercise. In a recent study, researchers had depressed patients ride a stationary bike and measured their subjective symptoms and cortisol levels before and after. They found that after just 15 minutes of exercise, depression symptoms and cortisol levels decreased significantly in both patients.
Regulate your blood sugar levels
Have you ever eaten a sugary snack and felt hungry and miserable an hour later? What goes up must come down, and a blood sugar spike followed by a crash is a one-way ticket to a bad mood. But according to a study, sugar may play a bigger role in depression than originally thought. Researchers analyzed data from six countries and found a highly significant link between sugar consumption and depression rates.
Eat healthy fats
Do you eat enough fish? Researchers have found that consuming omega-3 polyunsaturated fatty acids (such as those found in salmon, trout and sardines) reduces symptoms of depression.
Find passion in life
Even if you eat healthily, get enough sleep, and exercise, nothing improves your mood like a sense of purpose. According to Blue Zones, people with a sense of purpose live up to seven years longer than those without a sense of purpose.