DEPRESSION BUSTERS
All the women in my extended family struggle with depression. I have been aware of feelings of despondency since I was a very young age, but after one of my best friends was murdered by burglars here in Cape Town my depression became acute.
The collective wisdom of the string of doctors and psychologists I went to see came up with only one possible solution: the maximum dose of anti-depressants.
The anti-depressants did not work for me. I gained a lot of weight during the three years I took it, though. In an age in which we are being bombarded by messages that tell us that larger women are not attractive, it is ironic that medication that has weight gain as a side effect is prescribed for depressed women.
Giving up is not an option, so I am forced to find a solution. It sure is a daily battle, but I have made some lifestyle changes that had the desired effect and were much more effective than the prescription drugs. Luckily, the weight also started coming off naturally since I stopped taking the anti-depressants.
If you are struggling with feelings of depression, try making some of the following changes:
- Get out of toxic relationships. Whether it is family, friends or colleagues, limit your time with people that drag you down to the minimum or get away from them completely.
- Do not allow yourself to get isolated. Get out of the house and socialise a couple of times a week at least. Friends move in and out of our lives over time, so make sure that you are continuously meeting new people. Joining a club, society or getting involved in church activities are good ways of meeting people.
- Daily devotional time. Spend time every day in reading spiritual texts, meditating and praying. Thousands of people over time have testified that their spirituality has been a significant source of peace and energy in their lives. Research has shown that religiously involved people are generally less prone to suicide, depression, anxiety and alcoholism, are more satisfied with their lives and have a great sense of wellbeing. (1)
- Create a calm atmosphere. We are incessantly inundated with sounds, images and ideas. No wonder we are stressed out. Switch off the television and enjoy the silence. Soft, relaxing music can also calm the senses.
- Train yourself to think positively. Negative thinking always carries a hefty price and indulging in it is a luxury you can not afford.
- Get exercise daily. Forget about three times a week. If you have a desk job, you do not get enough exercise to regulate your mood. Go for a brisk 30 minute walk every day to get some endorphins released.
- Get sun every day. With all the warnings about skin cancer a lot of people have been avoiding the sun, resulting in depression and brittle bone disease. Rub on the SPF lotion and get out there for 30 minutes a day.
- Enjoy a baked potato. Carbohydrates increase the amount of tryptophan, an amino acid needed to make serotonin, in your body. Low carbohydrate diets are simply a recipe for depression.
- Switch to complex carbohydrates. Many depressed people are sugar sensitive and experience mood swings as their blood sugar level fluctuates. Consuming sugars (including alcohol) and simple carbohydrates aggravates this condition. (2)
- Chromium Picolinate, a trace mineral naturally found in whole grains, mushrooms, liver and many other foods, has been shown to significantly improve the mood of some people with depression. Do your own research before trying it.
- 5–Hydroxytryptophan, an amino acid that is a precursor to serotonin and needed in the metabolism of tryptophan, has been proved to reduce the symptoms of depression. Do your own research before trying it. Do not drink 5-HTP while you are on anti-depressants.
(1) Weaver, AJ, Koenig HG, Roe, PC (eds) 1998. Reflections on aging and spiritual growth. Nashville: Abingdon Press
(2) DesMaisons, K 1998. Potatoes Not Prozac. London: Simon & Schuster.
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