Having bouts of depression and anxiety coupled with bursts of anger seriously impact your health,work and most importantly, your relationships. Anti-depressants are the most popular medication but come with loads of side-effects. Let’s first start with the basics.
What is depression?
The first problem is its definition- it cannot be easily measured or defined. Here are some symptoms which lay out the diagnostic criteria for depression:
- Depressed mood-sad,empty,hopeless.
- Diminished pleasure in all activities.
- Change in weight without dieting.
- Insomnia or hypersomnia nearly every day.
- Fatigue or loss of energy.
- Feelings of worthlessness or excessive guilt every day.
- Diminished ability to concentrate or indecisiveness every day.
- Suicidal thoughts.
Depressed people have higher levels of pro-inflammatory cytokines which indicate inflammation in the body slowing down growth of new brain cells.
Side-effects of Anti-depressants:
- Stomach upset
- Agitation
- Insomnia
- Weight gain
- Anxiety
Hacks to build a Stronger Brain:
1. Meditation & mindfulness:
This may sound annoyingly simple but does show promising results. Daily 30 minutes of mindfulness meditation sessions are better than counseling and drugs. They do alleviate symptoms like pain,stress,anxiety,disordered eating.
2. Get outside more:
Getting out into nature,under some trees specifically,rapidly lowers stress hormone levels, blood pressure, heart rate. Sunlight also helps you relax through release of endorphins which reduce pain,inhibit cancer growth. Sunlight also increases dopamine levels. Depression goes hand in hand with low levels of dopamine.
3. Exercise:
Short bursts of exercise increase levels of brain-derived neurotrophic factor(BDNF) which increases neuronal connectivity and reduces stress. Running and lifting also help alleviate anxiety and depression.
4. Nutrition:
Best way to overcome depression is to decrease inflammation and support your nutrient levels. A diet rich in nutrient-dense veggies like spinach,carrots,beetroots with herbs, spices, healthy fats and protein eliminates most allergens responsible for inflammation. Also omega-3 fats, clean saturated fats(coconut oil,ghee) and moderate amounts of animal protein help stabilise mood and reduce inflammation.
5. Decrease oxidative stress:
You suffer from oxidative stress when you do not have enough anti-oxidants to counteract the free radicals in your body. You can decrease oxidative stress by-
- Eliminating bad fats like refined vegetable oils.
- Increasing polyphenols found in herbs,dark fruits,veggies and spices like turmeric.
- Increase natural production of glutathione by supplementation. It is the body’s master antioxidant.
Fitness and Nutrition- A way of life 