Have you ever felt a prolonged sadness, have you ever felt hopeless or helpless for a prolonged time? If so you have suffered a depression. Research indicates that one in every four women and one in every six men suffer from depression at some part of there life.
Feeling sad, anxious or empty
Difficulty remembering and making decisions
Overeating or loss of appetite
Aches, pains, headache, cramps
Fatigue and less energy
Loss of interest in pleasurable activities including sex
Feeling helpless and worthlessness
HOW DOES EXERCISE HELP?
Research confirms that exercise can help improve symptoms of some mental health conditions such as depression. Although it isn’t fully understood how exercise reduces symptoms of depression. Some evidence proposes that exercise raises mood enhancing neurotransmitters in the brain, and boost feel good endorphins, reduces muscle tension, makes you sleep better and reduces the level of stress hormones.
Dr. Vickers-Douglas says small bouts of exercise may be a great way to get started if it’s initially too hard to do more.
30 minutes of exercise a day for a minimum of three to five days a week will significantly improve your self esteem and ease the symptoms of depression.
When choosing exercises choose activities you consider fun, which you enjoy. Some may enjoy and out door walk for a start or other may enjoy pumping iron at the gym. It’s all your choice, get started with what you desire and keep moving.
First thing first, do not skip meals. Eat more organic food, concentrate on food rich in Vitamin B12 (liver, kidney of lamb and beef, sardines, lean beef, lamb, tuna, eggs etc) and folate also called folic acid (soybeans, kidney beans, asparagus, walnuts, spinach etc). Should not forget omega-3 fatty acid which is found in tuna.
Note that alcohol, sugar, tobacco and caffeine worsen emotional status.
National Institute of Mental Health, US Department of Health and Human Services
Revolution Health, Personal Health Journal