Fighting Depression

Depression is a persistent low mood which makes one feel unable to cope with or face everyday life or the future. Often people feel anxious, worthless, fatigued, irritable and unhappy in situation where they would have been happy, hopeful and optimistic otherwise. These feelings may become more severe, with depression preventing the sufferer from coping with normal life. The good news is that exercise can be as effective in controlling depression as drugs or counseling.

How Exercise Helps
All forms of activity are thought to help, so you need not join a gym or go to a class; walking is a potent medicine, cycling blows the cobwebs away and even gardening is thought to have a huge positive impact on reducing depression. Try to find something you enjoy, jogging, swimming or even dancing, because you're more likely to keep going with it. When you do these, your body produces endorphins or feel-good chemicals which make you feel instantly better and happier.

Exercise removes the build-up of stress hormones which can otherwise cause depression. The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem. Exercise gives a feeling of release from problems and gives you a focus by abandoning responsibilities and concentrating on the purely physical.

Diet tips to fight depression
Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression. Good nutrition also eases stress and improves sleeping patterns. Here are some tips:

• You should avoid food with lots of sugar and caffeine; they may give you a burst of energy, but they later bring about anxiety and tension because they upset the blood sugar levels in your system.
• Eating the wrong food can bring on the wrong mood.The following can help lift your mood: Avocados are a great source of the mineral selenium, which is full of stuff to stop you feeling depressed. Kiwi fruit has Vitamin C which is important for boosting your immune system. Bananas increase the levels of the chemical serotonin in your body to combat depression. Capsicum stimulates the body, improves the circulation and also releases feel-good endorphins in the brain.
• Dehydration causes tiredness, which is one of the factors that can easily throw people into a depressed state. It stops you feeling hungry. Many people tend to think they're hungry, when they're actually thirsty. Eating when you're dehydrated will cause you to become overweight and people who are overweight are more likely to suffer from depression. Ideally, you should aim to drink at least two liters of water – that's about eight glasses – a day. If you get bored with water, try the odd cup of green tea. It contains high levels of antioxidants that help fight depression and it won't dehydrate you like normal tea, because it contains no caffeine.
• Getting important vitamins and minerals into your body that you might be lacking in can help a lot. A cod liver oil tablet will not only boost your vitamin D levels, but also help your immune system. B vitamins are also crucial for your mental health. B6 is needed to process serotonin, which is the chemical that produces the happy feeling; melatonin, that helps sleeping and dopamine that is vital for your nervous system. A lack of B3 (niacin) can bring on anxiety, while not enough B5 can cause severe depression. Zinc and iron also help to produce serotonin. Fish oil, a source of Omega-3, can help depression, so taking a supplement that contains any, or all of these could lift your mood.