Fighting depression the healthy way

Coach Kelly, Fitness Correspondent

A person with a major depressive illness will need professional help.

It is dangerous and ill-advised for even well-meaning but untrained health enthusiasts to try to interfere in the life of a person struggling with the condition.

There exist several approaches to the treatment of major depression.

Anyone who has symptoms of depression must seek the aid of an informed and qualified health professional. Careful evaluation will help to determine the precise form of treatment needed.

Severe cases may call for hospital admission.

Along with medication, such programmes will provide counselling and a helpful approach such as cognitive behavioural therapy.

Patients may often take medication for several months and, sometimes, require repeated treatment.

Minor depression in men and women will often respond to programmes of exercise or walking fast for about 35 minutes a day five times a week, or 60 minutes a day three times a week, significantly improving symptoms in people with mild to moderate depression.

If you are feeling a little down, get out, take a walk, and breathe deeply.

While you do so meditate on God’s goodness and ask him to fill your mind with positive thoughts.

Another factor in dealing with depression involves the food we eat.

Changes in them may also ease some of the situation.

Some preliminary research suggests that having a poor diet can make you more vulnerable to depression.

Avoid eating junk food like highly processed meat, chocolates, sweet desserts, fried food, refined cereals, high-fat dairy products etc.

In other words, when you eat your veggies, you are benefiting your brain as well as your body.

Some general health habits can also be effective:

Eat healthfully with a well-balanced plant-based diet

Have regular sleep and rest routines

Exercise regularly in or outdoors

Cultivate meaningful relationships with family and friends

Trust in the power and grace of our loving heavenly Father

Change your pattern of thought by trying to focus your mind on possibilities and positive things

Seek professional help if you experience symptoms of depression for prolonged periods and then follow the prescribed treatment of qualified health personnel.

One of the strongest antidotes for depression is social support. A warm loving relationship, close friendships, and strong family ties makes it all different. If you are feeling down confide in a friend, share your burden with someone you trust. You do not need to bear it alone.

Exercise can be a powerful tool in managing and alleviating symptoms of depression. Engaging in physical activity has been shown to boost mood and overall mental well-being for several reasons:

Endorphins and neurotransmitters: Exercise triggers the release of endorphins, which are natural mood lifters. It also increases levels of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood.
Stress reduction: Physical activity helps to lower cortisol levels, which can be elevated in times of stress and depression. This reduction in stress hormones can contribute to feeling more relaxed and balanced.
Improved sleep: Regular exercise can improve the quality of sleep, which is often disrupted in people with depression. Better sleep can lead to improved mood and energy levels.
Increased energy: Regular physical activity can increase overall energy levels, making daily tasks and activities feel less daunting.
Distraction and engagement: Exercise provides a positive distraction from negative thoughts and can constructively engage your mind.
Sense of achievement: Setting and achieving fitness goals can provide a sense of accomplishment and improve self-esteem.
Social interaction: Participating in group exercise or team sports can offer opportunities for social interaction, which can help counter feelings of isolation and loneliness.

Types of exercise to consider:

Aerobic Exercise: Activities like running, walking, cycling, or swimming can boost mood through endorphin release.

Strength training: Weightlifting or bodyweight exercises can enhance feelings of self-efficacy and achievement.

Yoga: Combines physical movement, breathing exercises, and mindfulness, which can help with relaxation and stress reduction.

Team sports: Engaging in team sports can provide social interaction and a sense of belonging.

Getting Started:

Start small: Begin with short, manageable sessions. Even a 10-minute walk can be beneficial.
Find what you enjoy: Choose activities that you find fun or rewarding to increase adherence.
Set realistic goals: Set achievable goals to build confidence and motivation.
Consistency is key: Regular, consistent exercise is more effective than sporadic, intense sessions.
Seek support: Consider working with a fitness trainer or joining a group to stay motivated and accountable.

It’s also important to remember that while exercise can be a valuable tool, it may not be a replacement for professional treatment if you’re struggling with severe depression.

Combining exercise with other forms of therapy or medication, as prescribed by a healthcare provider can offer the most comprehensive approach to managing depression.

Invictus Fitness Centre, a state of the art facility, your go to gym, offering a wide range of classes and programmes designed to help you achieve your fitness goals. Our experienced trainers are ready to create personalised programs aligned with your goals