Enhance your Diet
In order to function at its full potential, the brain needs a good supply of omega-3 fatty acids, which are absorbed through the diet.
Not only will getting the recommended amount help you feel more productive and improve your cognitive functionality, those who get plenty of essential fats are actively reducing their risk of developing mental illnesses, including depression.
In fact, it’s been proven that countries with higher rates of omega-3 consumption have generally lower rates of depression.
Furthermore, researchers are even starting to test the use of omega-3 supplements as a replacement medication of sorts for depression, with positive results so far.
A study in the United Kingdom recently tested the effects of omega-3 supplements on depressed patients who were not responding well to antidepressant medication.
All participants continued to take the medication, however 70% of those who also took the supplement went on to recover, while only 25% of patients who went on without it reached the point of recovery.
Through this and a variety of other studies, it has been suggested that omega-3 fatty acids may be one of the most effective antidepressant substances to date.
Keep yourself Active
Physical exercise is essential for your body to function, however it is extremely important for your mental health too.
Researchers compared the effects that aerobic exercise and Zoloft had on depression. Shockingly, those who took part in exercise at even low amounts, for example, thirty minutes of brisk walking three times per week, showed just as much of an improvement as those who look the antidepressant medication. This may suggest that chemical treatments may not always be the best way to combat mental conditions.
In this scenario, it seems that exercise is even more beneficial than Zoloft. It turned out that those who took the medication were more likely to become depressed again after a ten month follow-up period than those who simply exercised.
This isn’t the only example of exercise having positive effects on those suffering from depression. There are hundreds of studies that have concluded the same idea, due to the proven fact that exercise changes the way the brain works.
Exercise increases levels of important chemicals within the brain that are important for ensuring we feel good, such as dopamine and serotonin. A healthy workout will also boost your brain’s production of BDNF, a growth hormone that reduces during depression, causing difficulty in learning and memorizing facts, an effect which can be easily reversed with a good exercise plan.