Tips against depression

Here are 6 tips against depression. Try one or more of them to help alleviate your depression:

St. John’s Wort
A study in the British Medical Journal found that St. John’s Wort is as effective as conventional medication for mild to moderate depression. Take 300 mg daily (Natrol St. John`s Wort - 300 mg). You should notice an improvement within three weeks. Two rules: always tell your doctor if you take it and don’t mix it with other antidepressants.

Omega 3 Oils
As well as warding off heart disease and Alzheimer’s, omega-3s have direct antidepressants effects, according to recent research in the Journal of Clinical Psychiatry. If you don’t like to eat oily fish three times a week, take a daily fish-oil supplement (Natrol Omega 3 Fish Oil - 1200 mg). If you are a vegetarian, use flaxseeds in your cereal or flaxseed oil in your salad (Deva Nutrition Vegan Flaxseed Oil - Organic).

Don’t drink too much alcohol
Alcohol is a depressant and stops your body from absorbing B vitamins, which are vital for good mood. Plus, men often misuse alcohol to deal with emotional issues, according to a Samaritans report. There is little harm sticking within the guidelines of 2 alcoholic beverages per day, but relying on alcohol to self-medicate and exceeding a couple of drinks a day is definitely counterproductive.

Eat protein with every meal
Protein with every meal will supply your brain with a mood-enhancing chemical called tryptophan. Your body converts it into serotonin, the neurotransmitter that regulates sleep, appetite and mood. Red meat, chicken, turkey, fish, dairy, nuts and seeds are good sources. You could also try daily 5-HTP supplements (Healthy Origins 5-HTP - 50 mg), which provides tryptophan that has been already partly converted to serotonin.

Be social
University of Chicago studies found that lonely people become stressed more easily and, according to Royal College of Psychiatrists research, you are more likely to become depressed if you’re shy or don’t have a close relationship. No matter how much you feel like staying in, make the effort. Regular commitments like meeting up to watch the game make it obvious to others if you drop of the radar.

Exercise regularly
Exercise is a fast, effective mood-booster. Any form of sweat-breaking will trigger the release of of feel-good endorphins, but for best results, go outside. A recent University of Essex survey found that people who took walks through a shopping centre reported an average 45% increase in self-esteem. For those who strolled through a park, it rose to 71%. Nearly 94% of people who take part in activities in a green environment say that it lift their depression.

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