Battle Depression in a Healthy Way; Eat and Sleep Right

Quite often we find ourselves in a state of depression. It is a state of feeling very sad, anxious and without hope.

Published: 21st December 2014 10:21 AM  |   Last Updated: 21st December 2014 10:23 AM   |  A+A-


Quite often we find ourselves in a state of depression. It is a state of feeling very sad, anxious and without hope. It is one of the root causes of insomnia and related disorders, which ultimately prove fatal. In today’s fast-paced world, where competition and rat-race rule, depression is a disorder that stems from stress, strain and work pressure. If the precautions listed below are taken, it may prevent us from getting this disorder.

Eat healthy: Eating a healthy, balanced diet is very important for fighting depression. Diet must include an appropriate amount of nutrients as the lack of it directly affects the brain, resulting in disorders. A well balanced mixture of carbohydrates, proteins, fats, minerals and vitamins can help the brain function healthily and calmly.

Exercise daily: When you exercise, your brain releases chemicals called endorphins and serotonin. These chemicals not only prevent you from feeling the pain from your muscles but also make you feel happy. However, long-term benefits depend on whether an individual exercises regularly.

Sleep sufficiently: Getting adequate sleep relaxes the mind and body, giving the brain sufficient time for cleansing. The body also uses this time to flush out toxins and other dangerous materials. Inadequate sleep piles up toxins, thus creating obstacles for the brain to function smoothly. The sleep cycle must be continuous, without any interruptions.

Expose yourself to daylight: Sunlight exposure plays a vital role in maintaining the brain cells in a tension-free state, thus keeping the mood lively and happy. Staying in closed spaces for a long duration causes depression and gloominess. Therefore, it is advisable to ensure that daylight exposure is a part of daily routine.

Regulate your schedule: Maintaining and following a planned schedule is an effective way to combat depression. By sticking to the prescribed time of eating, sleeping, exercising, working and socialising, one can help prevent depression.

Be happy: Studies have shown that when we direct our thinking to optimism and stay happy, our serotonin levels increase. Our thought process can alter the blood flow to the brain and also alter neurotransmitter levels. Meditation has been known to increase the level of dopamine (it is a neurotransmitter found in the brain that stimulates happiness), thus keeping depression at bay. Being happy also contributes to increasing serotonin levels.

Create a positive self image: By creating a positive self image one can keep negativity away, thus preventing depression. In rough situations, the emotional disturbances can be taken care of through self confidence.

Avoid negativity: Negative thoughts, negative minded people and criticism are all depression-friendly. It is advisable to distance yourself from these negativities as a precautionary step to prevent depression.

The remedial measures to overcome depression will be discussed in the next issue.

Paramita Mishra holds a PhD in Environmental Biology, and has been associated with teaching Communicative English and Personality Development for nine years now. She can be contacted at

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