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Janet Starr Hull PhD, CN

Alternative Health and Holistic Nutrition

Exercise Your Way Out Of Depression

By

A beautiful woman with a headache.
There are natural ways to avoid depression.

Sadness. Negativity. Hopelessness. Life’s challenges can creep up on you, and over time, they can get the best of you.

There are things that you can do naturally to keep depression at bay.

Exercise

Exercising is healthy for you for many reasons, but did you know that exercising can prevent depression?

Exercise can divert your mind away from your stresses, which alleviates worry and depression.

How?

Exercising increases your oxygen levels and stimulates blood flow to your brain. Plus, exercising outdoors connects you with nature’s beauty that’s typically at a slower pace.

A little vitamin D from sunshine mixed with a refreshing breeze is most uplifting.

Studies have shown that jogging 30 minutes, 3 times a week, can be as effective as a psychotherapy session. If depression is creeping up on you, adopt a regular exercise routine. And remember that you don’t have to go to the gym to exercise – you can:

a woman in white shirt wiping sweat off her forehead outside after exercising.
Exercising helps with depression.
  1. walk
  2. jog
  3. run
  4. bike
  5. hike
  6. swim
  7. play a sport

Start slowly, and build to a more energetic pace over time. Seek someone to exercise with who can encourage you, keep you from skipping a day, or two, and provide you a more pleasurable experience.

a beautiful pink rose.
Some scents help relieve depression.

Uplifting Scents

Certain smells can relax you, too, and one of the best aromatherapies is clary sage. Put a drop of this essential oil on your jacket, sweat towel, or head band so you can absorb a relaxing smell while you exercise.

Anti-Depression Foods

After you have adopted an exercise routine, alter your diet to enhance depression relief.

  • avoid junk food and sugar
  • avoid diet sweeteners
  • increase fruits and veggies
  • eat more protein
  • take a multivitamin and trace mineral at least 5 times a week

Amino Acids

a small piled of sugar with diet written under it
Avoid diet sweeteners if fighting depression.

Foods high in amino acids help relieve depression. These are typically foods high in tryptophan, such as:

  1. turkey and chicken
  2. fish
  3. cooked dried beans and peas
  4. Brewer’s yeast
  5. nuts and nut butter
  6. fermented soybeans

Add a small amount of carbs to help your body uptake the amino acids more efficiently, such as a few potatoes, a little serving of pasta, or Jasmine rice.

An older man celebrating his birthday with a party hat on and holding a cake.
Have some fun and smile.

You can avoid depression. Here’s to keeping a big smile on your face.

 

Disclaimer: This article is for informational purposes only, and is educational in nature. The FDA may not have evaluated some of the statements.  This article is not intended to diagnose, treat, cure, or prevent any disease. Please discuss with your own, qualified health care provider before adding supplements or making any changes to your dietary program.

Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.