Diet And Exercise For Depression

Research has proven that a healthy diet along with regular exercise is not only good for our overall physical health but can have a positive influence on moods as well. When an individual exercises or engages in physical activity, natural chemicals called endorphins are released from the brain. These endorphins are the body's natural pain reliever and act very similar to pain relieving medications such as morphine and codeine.

These endorphins also contribute to a positive feeling in the body much like euphoria. Due to the fact that these endorphins are released with prolonged exercise, this is positive feeling is often referred to as a "runners high". Many studies have shown that individuals who eat healthy, avoid certain foods, and exercise regularly, experience lesser symptoms of depression. 

Relieving the Symptoms of Depression with Exercise and Regular Physical Activity 

Studies have indicated that regular exercise is beneficial for the mild to moderate symptoms of depression for several reasons that include an increase in energy, improves self esteem, relieves frustration and stress, and can help you to sleep better which is often a problem experienced with the symptoms of depression.

Depression causes fatigue that can make it difficult when it comes to obtaining the motivation to engage in physical exercise but is well worth the effort as studies have shown that just ten to fifteen minutes of exercise can provide immediate relief that can last up to twelve hours.

To overcome this fatigue start by setting small goals for yourself such as taking a short walk a few times a day and slowly increase the distance overtime. Finding a friend to socialize with while you walk is not only beneficial for the physical activity, but for the emotional support as well. 

One of the primary symptoms of depression is the loss of interest or inability to enjoy things in life which also causes a lack of motivation, therefore, it is important to try and find something that you would normally enjoy before your symptoms of depression.

For instance, if you used to enjoy an outdoor activity get outside and spend some time in the sun and fresh air as even these small efforts can have a positive effect on mood. Depression can be helped with any type of moderate exercise including walking, dancing, swimming, golfing, tennis, yoga, gardening, and even household chores such as vacuuming or mopping. 

A Healthy Diet for Depression 

While there is no diet specifically for depression, it is a known fact that certain foods can have an effect on mood. Changes in diet can affect your physical as well as your emotional well being as it has an effect on the chemicals in the brain. It is essential for a healthy diet to contain nutrients that include carbohydrates, protein, vitamins, minerals, and a minimal amount of fat.

Deficiencies in any of these nutrients can have an adverse effect on the body and even cause serious illnesses. Research has also shown that free radicals that are damaging molecules have a negative effect on the brain. 

Antioxidants that have been proven to reduce these free radicals include beta-carotene, vitamin C and E. These can antioxidants can be found in many fresh fruits and vegetables including broccoli, carrots, potatoes, peppers, cantaloupe, grapefruit, kiwi, and oranges.

Foods that are rich in protein are found to increase the level of the norepinephrine and dopamine in the brain. These foods include chicken, turkey, and tuna. While diet and exercise can be effective in alleviating the symptoms of depression, you should always check with your physician - particularly when undergoing medical treatment for depression - before you make any significant changes to your diet or exercise routine.