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Lifestyle changes to beat depression

Dyt. Serkan Sıtkı Şahin /

Feeling sad from time to time is a normal part of life, but feeling that your daily sadness has become a routine can be a sign of something else. Depression is a mood disorder characterized by feelings of deep sadness, introversion, hopelessness, or emptiness.

Depression can be overwhelming and prevent you from enjoying the things you were once interested in. It affects everyone in different ways.

Treating depression effectively means doing more than just taking medication and going to therapy. The more you change your lifestyle for a healthy mind and body, the more you can cope with the challenges of depression.

Today I’m going to tell you about some ways to improve your lifestyle to complement your depression treatment. As always, consult your doctor before making any changes.

Healthy eating

Healthy eating is good for your body and will help your overall mood. The easiest way to improve your diet is to cut out junk food. Avoid refined sugar and foods full of saturated fats.

Include healthy foods in your diet, including:

Fatty acids

Omega-3s and omega-6s are two types of healthy fatty acids . Fish, nuts, olive oil, fresh fruits and vegetables contain omega-3 and omega-6.

Amino acids

Neurotransmitters, which are messengers in the brain, are made from amino acids. Neurotransmitters play a role in mental health, so include amino acid-rich foods in your diet.

Complex carbohydrates

Carbs can help stimulate the production of feel-good serotonin. Carbs also help your body absorb amino acids more effectively, which helps you synthesize proteins. Your brain works on glucose, which is also derived from carbohydrates.

Whole grains, pulses, vegetables such as spinach and broccoli, and fruits such as oranges and pears contain complex carbohydrates.


Exercise increases your body’s natural production of antidepressants. 30 minutes of exercise a day can help relieve depression without the use of medication.

Exercise also; It reduces stress, improves mood, increases self-confidence and helps for a restful sleep.

Weight loss

Losing weight boosts your self-confidence and improves your overall health. You don’t have to starve yourself or go on a very restricted diet. Eating right and exercising regularly is a tried-and-true way to lose weight. The more you do these two things, the easier it is to make them a lifestyle.


A common complication of depression is lack of sleep. Staying awake in bed at night with a restless brain or waking up in the middle of the night and not being able to sleep again are common symptoms. Fatigue from insomnia can cause symptoms of depression; this is why proper sleep is an important part of a depression treatment plan. Develop a calming sleep routine that can help you rest at the end of the day, and follow a consistent sleep schedule to increase the amount and quality of sleep you get.

Photos: Freepik

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