Madeeha Syed

Learn about 8 proven lifestyle interventions that can help manage major depression. Incorporate these habits into your daily routine and improve your mental health today.

Eight Lifestyle Interventions For Major Depression

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Our Truncated Lifestyle

Overview

Our modern life is fast-paced, everything is at our fingertips, it&rsquo;s the era of flash delivery, miniseries and quick sound bites and it seems that we are always either in a hurry or worried about being too slow. We are constantly on the go, rushing from one activity to the next and trying to do several things at once. We are often told that multitasking is a valuable skill and that being busy is a sign of success. However, this constant running around and multitasking can have serious consequences for our health and well-being.

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Truncated Lifestyle

Our truncated lifestyle has several negative effects on our physical health. When we are constantly in a rush, we often do not take the time to eat properly or to exercise regularly. We may skip meals or grab fast food, which can lead to weight gain and other health problems. We may also neglect <a href="https://merisehat.pk/article/how-exercise-can-keep-you-young">our exercise</a> routine or forgo physical activity altogether, which can lead to a sedentary lifestyle and the associated health risks such as cardiovascular disease, obesity, and diabetes. This isn&rsquo;t even the least of it. This lifestyle has detrimental effects on our mental health as well! When we are always in a rush, we may not take the time to relax or unwind. This can lead to chronic stress, anxiety and even depression. We may also find ourselves feeling overwhelmed, frustrated, and irritable. Moreover, the junk or fast food we opt for eventually ends up deciding how we feel about ourselves and our lives as the recent studies on <a href="https://merisehat.pk/article/sleep-and-the-gut-brain-axis">gut-brain axis</a> have demonstrated how our food choices impact our mental health too.&nbsp; 
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All this can also have a detrimental effect on our relationships, as we may not have the time or energy to sit and connect with our loved ones, which can lead to feelings of loneliness and isolation. Another negative effect of our truncated lifestyle is that it can lead to a loss of focus and productivity. While multitasking may seem like a valuable skill, research has shown that it actually impairs our ability to concentrate and reduces our overall productivity. When we try to do several things at once, our attention is divided and we may make mistakes or miss important details. This can lead to further stress and frustration, as we struggle to keep up with our hectic pace. 
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To combat all these negative effects, it is important to slow down and simplify our lives. This can be challenging in a culture that values constant productivity and busyness, but it is essential for our health and well-being. One way to do this is to prioritize our activities and make time for the things that truly matter to us. We can also practice mindfulness, which involves paying attention to the present moment and being fully engaged in the activity at hand. Mindfulness can help us to reduce stress, increase focus and productivity and improve our relationships. This also includes setting boundaries and learning to say no. It&rsquo;s okay to decline invitations or to take a break from social media and technology. We can also delegate tasks to others or ask for help when we need it. By setting boundaries, we can create more space for self-care and relaxation.

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Conclusion

The funny thing about all this is that if we don&rsquo;t slow down, our bodies will force us to do so eventually when they start failing us due to all the stress and pressure we&rsquo;re putting it through. So if not out of a place of concern of our well-being, we must slow down out of a place of fear of the consequences.&nbsp;

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Dr. Safia Mehmood

Are you suffering from an all-consuming numbness and apathy? Is nothing fun anymore no matter how hard you try? You might be having <a href="https://merisehat.pk/disease/depression">symptoms of major depression</a>. Major depression is a debilitating mental health condition that affects millions of people around the world. While medication and therapy are often the first line of treatment, lifestyle interventions can also play a significant role in managing symptoms and improving overall well-being. 
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Lifestyle Interventions

Here are eight lifestyle interventions that may help individuals with major depression:

<ol>
	<li>Exercise &ndash; Regular exercise has been shown to boost mood, reduce anxiety and stress, and improve sleep quality. It can also increase self-esteem and self-confidence. All this thanks to the endorphins and dopamine that our bodies produce after healthy exertion. It is recommended to engage in moderate intensity exercise for at least 30 minutes a day, most days of the week. Or you can try to cover at least 150 minutes per week. 
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	<li>Diet &ndash; A balanced and healthy diet is essential for mental health. More than 95% of all the serotonin we have in our body is produced and stored in specialized cells in our gut called enterochromaffin cells. It&#39;s common knowledge that serotonin plays a huge role in our mood, appetite and is the chemical implicated in the development of depression. This is manufactured from the precursor &lsquo;Tryptophan&rsquo; in our food and also plays a role in production of melatonin, the hormone that affects our sleep. Similarly, &lsquo;Tyrosine&rsquo; is an amino acid that gets converted into dopamine, norepinephrine and epinephrine. These play a role in motivation and fight-or-flight responses. Another molecule called indole-3-lactic acid (ILA) is obtained from food and repurposed into an antioxidant which helps prevent DNA damage. Eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce inflammation and provide important nutrients for brain function. Try having foods such as turkey, fish, chicken, tuna, eggs, milk, chia seeds, oats, nuts, lentils, sesame seeds, flaxseeds, pumpkin seeds, edamame, sardines, chia seeds, walnuts, soy products, cottage cheese, peanuts, almonds, milk, bananas and avocados, fermented foods like pickles, kimchi and yogurt. Avoiding processed and sugary foods can also help stabilize mood and energy levels. 
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	<li>Sleep &ndash; Sleep plays a crucial role in deciding what your mood is going to be like over a period of time. Individuals with major depression often experience disrupted sleep patterns or insomnia. Practicing good sleep hygiene, such as maintaining a regular sleep schedule, avoiding caffeine and electronics before bedtime, and creating a relaxing sleep environment, can help improve sleep quality. 
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	<li>Mindfulness Meditation &ndash; Mindfulness meditation involves focusing attention on the present moment and developing an attitude of non-judgmental awareness. It has been shown to reduce symptoms of depression, anxiety, and stress. Practicing mindfulness for just a few minutes a day can be helpful. 
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	<li>Social Support &ndash; Having a strong social support network is important for mental health. Individuals with major depression often feel isolated and disconnected from others. Participating in social activities, joining support groups, or reaching out to friends and family for help can provide a sense of belonging and support. 
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	<li>Creative Activities &ndash; Engaging in creative activities such as art, music, or writing can be therapeutic for individuals with major depression. Creative expression can help individuals process emotions, reduce stress, and increase self-awareness. 
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	<li>Nature Exposure &ndash; Spending time in nature has been shown to reduce symptoms of depression and anxiety. Simply going for a walk in a park or spending time in a garden can be beneficial. 
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	<li>Mind-Body Practices &ndash; Mind-body practices such as yoga, tai chi, or qigong can help reduce symptoms of depression, anxiety, and stress. These practices involve movements that promote relaxation, mindfulness, and self-awareness. 
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</ol>

While lifestyle interventions can be helpful in managing major depression, it is important to consult with a mental health professional for a comprehensive treatment plan. A mental health professional can help identify the most appropriate interventions for individual needs and monitor progress over time. Additionally, medication and therapy may also be necessary for some individuals with major depression. 
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