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9 Ways to Naturally Prevent Depression

Dealing with depression and low moods can sometimes seem insurmountable, but you may be able to take some simple steps to naturally improve your mood. The way we feel is intricately tied to both our actions and our bodies. By improving factors such as sleep, exercise, and diet, you can improve your mood and help to prevent depression. Please note that a doctor or professional psychologist is the best person to advise you about your health, particularly if you are suffering from serious depression. These tips, however, should help most everyone to boost their mood and find some extra happiness.

  1. Sleep Well Every Night

Sleep affects everything we do. It not only gives us energy for the day, but is tied to the chemicals in our body. Multiple studies have shown that disturbed sleep or reduced sleep results in impaired function and mood. In the short term, a lack of sleep can create stress, irritability, and short-temperedness. Difficulty sleeping has also been linked to long-term psychiatric and psychological problems. According to a study published in Biological Psychiatry, between 15% and 20% of people diagnosed with insomnia go on to develop major depression. This means that getting a solid 7-9 hours of sleep every night is extremely important to your mental health and emotional well-being.

It’s important to establish a regular cycle of sleeping, which is linked to something called circadian rhythms in the body. You can sleep better when you go to sleep and wake up at the same time every day, and this will help your body to produce more regular amounts of melatonin and serotonin, two important mood regulators. For more tips to help you find more restful sleep, check out our article on getting peaceful sleep no matter how stressed you are.

  1. Surround Yourself with Positive Outlets throughout the Day

Surrounding yourself with positivity will go a long way towards improving your mood. When we spend a lot of time focusing on our worries and stress, our mood is bound to go down. It’s important to dedicate some time every day to being around things we enjoy, that make us happy. There are many ways to do this. Spend time with people who make you smile and who help you to look on the bright side of life. Visit your favorite places, or include pictures of them around your working and living space. Give yourself some time to enjoy your favorite habits.

You can even surround your social media activity with positivity. You can follow profiles and pages that regularly post positive information, such as the Power of Positivity page.

  1. Stay Active and Exercise

Exercise is strongly linked to mood. In an article for the American Psychological Association, James Blumenthal, a clinical psychologist at Duke University, stated, “There’s good epidemiological data to suggest that active people are less depressed than inactive people.” Exercise helps to relieve stress and anxiety in both the short and long term and in multiple studies has been linked to improved long-term mood and reduced risk for psychological problems. Exercise will also help to give you energy and stay focused. Particularly if you are working at a desk all day, it’s important to make some time for exercise. If you make exercise a regular part of your schedule, you’re likely to notice a positive change in mood.

  1. Follow Your Passions

One of the best things you can do to make yourself happy is to follow your passions. Whether it’s a career or a hobby, give yourself the time and freedom to engage in it. Doing something that you care about will be extremely rewarding and will help you to feel happier and more fulfilled. Engaging in a passion will fill your life with time spent doing something you enjoy and feel positive about doing. If you don’t know what you’re passionate about, take some time to try some new things. Look for classes in art, dancing, cooking, playing an instrument, martial arts, or anything else that sparks your interest. Learning something new is also a great way to create excitement and boost your mood.

  1. Get at Least 15 Minutes of Sunshine per Day

Sunshine is important to provide you with vitamin D. Recent studies have begun to link vitamin D deficiency with depression. Getting outside for at least 15 minutes every day will deliver some important vitamin D to your body. If you’re inside working for most of the day, take a short break to go for a walk outside. If you can take more time to exercise or relax outside, that’s even better. Spending time outside will also help you to feel more energetic and refocused.

If you live in an area without a lot of sunshine or have a difficult working schedule, you can try taking a supplement to get some extra vitamin D.

  1. Help Others

A number of surveys have shown that helping others results in feeling happier and more positive. This is the most effective when getting personally involved, rather than simply giving money. Try volunteering for a cause that matters to you, whether it’s a non-profit organization or simply an activity that helps other people. You may also be able to do something to help your friends or family. Simply lending a hand or giving a compliment can make both you and the others around you feel happier.

  1. Eat Enough of the Right Fats

Omega-3 fatty acids have long been known to be important for heart health, but they may also be important for emotional health and mood disorders. A number of recent studies have suggested that omega-3s may help to treat a number of disorders, including depression, postpartum depression, schizophrenia, and bipolar disorder. This is because omega-3s are important to the central nervous system and help to transmit signals to the brain, and they may function as antidepressants.

Omega-3 fatty acids can be found naturally in salmon, sardines, herring, mackerel, anchovies, flax, and hazelnuts. You can also take in omega-3s through supplements such as fish oil, krill oils, and flaxseed (also known as linseed) oil.

  1. Smile More Often

Sometimes showing outward signs of happiness will help you to feel genuinely happier. Expressions are linked to actual mood, and research has shown that smiling frequently can result in a lower heart rate and less stress. If you make a habit of smiling, you may find that you’re feeling happier and don’t have to make an effort to smile anymore.

  1. Replace Negative Thoughts

Often, negative thoughts creep into our minds before we can stop them. Negative emotions such as anger and sadness are natural and often automatic. However, becoming aware of them and working to replace them with positive thoughts can greatly enhance your mood. Sometimes you need to let yourself feel a negative emotion; allow yourself to become aware of it and process it. That way, you can work towards resolving its cause and feel happier in the long-term. For small annoyances and unfounded negative thoughts, you can replace negative feelings with positive ones. If you notice something negative about yourself, someone else, or about a situation, take a second to focus on something positive instead.

This may feel forced at first, but eventually you’ll get in the habit of thinking more positively. This can make you feel happier every day.

Excerpts taken from the Power of Positivity web site.

Welcome!

This blog is here to assist you in obtaining information about Bariatric Surgery and also give you the opportunity to ask questions you may have. Our hope is that this will encourage you on your journey to better health. If you are interested in our program, you can find links to our Web site for additional information or to find a Bariatric Surgeon. I can always be contacted at 845-333-2123.

Weight Loss Surgery Blog

Orange Regional Medical Center is designated by the American College of Surgeons Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program as an Active MBSAQIP Center. This designation recognizes Orange Regional as demonstrating an unparalleled commitment and ability to consistently deliver the highest level of bariatric surgical care possible. Earning the MBSAQIP Active Center designation also distinguishes Orange Regional from other providers in both professional and patient situations.

Orange Regional Medical Center offers three minimally-invasive weight-loss procedures called Gastric Bypass, Gastric Banding and Sleeve Gastrectomy. These bariatric services can help you get back on track to living a fuller, healthier, more active life. And because these leading-edge procedures are offered right here in this community, you won't have to travel far from home to receive the best in quality care.

To learn more about bariatric services at Orange Regional Medical Center, visit http://www.ormc.org/bariatrics

About Seth Judd, M.D.

Dr. Judd received his Medical Degree from Sint Eustatius School of Medicine, Netherlands, Antilles. He completed a Residency in General Surgery at Harrisburg Hospital, Harrisburg, PA, where he served as Chief Resident. Dr. Judd completed a Fellowship in Minimally Invasive and Bariatric Surgery at Penn State Hershey Medical Center, Hershey, PA. He is a member of The Society of American Gastrointestinal and Endoscopic Surgeons (SAGES), The Society of Laparoendoscopic Surgeons (SLS) and The American College of Surgeons.

About Janet Kovler

Janet Kovler, M.S., R.D., C.D.N., C.D.E. is Orange Regional's Bariatric Surgery Program Manager. She received her Bachelor of Science Degree in Dietetics from the State University College at Oneonta and her Master of Science in Education from Queen’s College University. She is a Certified Diabetes Educator, a Registered Certified Dietitian, an American Heart Association Certified Cardiovascular Counselor and a member of Phi Upsilon Omicron National Honor Society. She brings more than 27 years of clinical, educational and leadership experience to Orange Regional.
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