30 May 19
Depression: 4 Lifestyle Habits That Will Improve Your Mental Health.
Depression can be dangerous to your health. While it’s difficult, a walk in the park can be one of your best remedies to reduce your depressive symptoms.
From experiencing a major trauma in your life to being diagnosed with a severe disease, there are many potential causes for depression.
What most people fail to realize is that your likelihood of having these illnesses can also be based on your DNA.
Your predisposition to depression is genetic, at least in part.
There are some genetic variants associated with depression.
One of the critical ones we’ve looked into is a certain SNP in the KSR2 gene, which is also associated with neuroticism. Neuroticism is a personality trait that can cause you to be more moody, or to react more intensely to stressful situations.
Depression is not only characterized by persistent feelings of guilt and helplessness.
Other symptoms of depression include loss of interest in hobbies and other activities that you used to enjoy, a lack of focus, loss of appetite, low energy, and trouble sleeping
A person living with depression may also be more dependent on vices like use of drugs or excessive alcohol.
There are even severe cases where depression leads to suicide.
How intense and how long these depression symptoms last vary from one person to another.
Depression can happen to anyone depending on their genetic make up and many external factors. It can happen to a coworker, a friend, or even a loved one.
It’s extremely important to be able to identify these symptoms and get treatment as soon as possible in order to prevent more serious complications.
But of course, there are some lifestyle changes that you can make to prevent a depression relapse and improve your mental wellbeing.
Here are some of the best techniques to manage your feelings better, boost your mood, improve your emotional health, and be happier:
1. Develop your relationships with other people.
Pick a specific day to spend with your family and get in touch with your friends that you haven’t seen for a while. Maintaining good relationships with the people around you and building stronger social connections will greatly benefit your wellbeing.
Many studies have shown that socializing not only improves depressive symptoms, but also your overall mental health and cognitive abilities, as well as your likelihood of living a longer life.
2. Be more physically active.
Try simple activities to get you moving during the day, such as taking the stairs instead of the elevator or adding a 30-minute workout to your schedule. Working out is a powerful way to combat stress and to boost your mood at the same time.
It is also recommended that you spend some time outdoors. Go for a short walk in the park and just enjoy the sunlight. Exposure to the sun can help you get the Vitamin D that you need, most especially if you are deficient of this vitamin.
A study even found that Vitamin D deficiency is correlated with symptoms of major or minor depression among older adults. Another study found that those who received high doses of it were able to make progress in the depressive symptoms after two months.
Aside from that, walks in nature can also have great benefits to your cardiovascular function. In fact, researchers found that habitual walking in forest environments not only reduced stress hormones, but it also lowered their blood pressure levels.
If your depression is so bad that simply getting off the couch seems impossible, start slow. Simply performing leg lifts or bicycle movements can get your blood flowing and improve your mood almost instantly.
3. Maintain a healthy diet.
Eat a good meal that’s filled with the essential nutrients your body needs to function at its best. There are also certain foods that have been proven to boost your mood and mental health.
Fish, in particular, contains omega 3 polyunsaturated fatty acids that have been very popular in preventing mental disorders.
Broccoli, banana, and eggs, which are all Folate-rich foods, may also help people suffering from depression.
4. Get enough sleep.
While having sleep problems is one of the symptoms of depression and other mental disorders, some studies suggest that sleep problems are also a risk factor for several mental health problems.
You can manage your sleep better by making some lifestyle changes like quitting smoking and alcohol, maintaining a regular sleep-and-wake schedule, doing some breathing exercises and other relaxation techniques, and optimizing your bedroom environment.
A hot bath before bed can also help relax you and prepare your body for a restful night of sleep.
Your mental health not only entails the absence of mental health illnesses, but is also a manifestation of how you handle stress, relate to other people, and make choices.
Having good mental health is very beneficial to achieving optimal wellness, allowing you to realize your full potential, be more productive at work, and make a positive impact in your community.
If you want to discover the important genetic traits affecting your personality and overall health, and get tips on how to further improve your well-being, take a DNA test now and visit us at www.lifedna.com