Using Food And Exercise To Combat Depression

The most common mental health illness in Australia is depression with one in five people having experienced it. People with depression feel worthless, unmotivated, overwhelmed and sad. Medicine and Therapy are very beneficial to helping patients with depression.

However, a good diet coupled with regular exercise plays a vital role in promoting good mental health. As well as taking your medication for depression and anxiety there are things you can do naturally to help improve the way you feel.

What does the body need to fight against depression? According to nutritionist from Body & Soul Lisa Guy the following are necessary to keep your brain healthy and happy.

1. Omega- 3 – Eat more oily fish like salmon, trout, sardines and mackerel. Chia seeds, flaxseeds and walnuts are also good for building up the brain and raising serotonin levels.
2. B Vitamins – Eat more legumes, green leafy vegies, seeds, wholegrains, nuts, eggs, chicken and red meat and drink milk. Will also help produce more serotonin.
3. Blood Sugars need to be kept balanced. When they fluctuate so do your moods. Eating a protein rich diet regularly with loads off wholegrains, fresh fruits and vegetables and legumes helps to stabilise sugar levels and stave back sugar cravings. Cut down on caffeine, sugary process foods and alcohol.
4. Tryptophan – Foods that are high in tryptophan are: brown rice, fish, milk, cheese, nuts, eggs, bananas, peas, corn, potato, pumpkin, spinach, turkey and beef.

What about Exercise?

In an excerpt below, Dr. Sandra Cabot states that the most effective and underused form of anti-depressant is simply exercise and the best way to do it is outdoors.

There are 7 Benefits of Exercising in Nature

1. Fresh air has more oxygen
2. Ocean air provides Iodine- great for the Thyroid
3. Greenscapes raise serotonin levels
4. Triggers primal regions of our brain and psyche
5. More sensory stimulation
6. Increases feeling of well-being and lowers depression
7. Sun exposure increases Vitamin D levels to optimize hormones
Low impact exercise that works

We don’t have to do heavy impact exercise to start off with. We can take it slow and build up the amount of exercise we do as we grow fitter and become stronger.

• Go out for a walk on the beach
• Ride your push bike
• Walk the dog
• Go for a swim at your local pool

Sources

Body & Soul – http://www.bodyandsoul.com.au/nutrition/nutrition+tips/eat+away+depression,15465
Sandra Cabot – https://www.drsandracabotclinics.com.au/whats-effective-used-anti-depressant/

Where to Get Help in Australia

Talk to your doctor who can point you in the right direction.

Visit CCAA to search for a Christian counsellor near you.

Visit ACA to search for a counsellor near you.

Free 24/7 Counselling Services

Lifeline on 13 11 14

Kids Helpline on 1800 551 800

MensLine Australia on 1300 789 978

Suicide Call Back Service on 1300 659 467

Beyond Blue on 1300 22 46 36

Headspace on 1800 650 890

Studying at aifc

Equip yourself with a Christian counselling education and become skilled in extending God’s love and grace with empathy to the hurting out in the community.

For those who would like to enrol in aifc’s accredited Christian counselling courses we have two intakes per year for courses commencing around the following months:

1. At The beginning of each year in February.
2. Mid-Year courses commence in July.

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Note: A Master of Counselling course will be commencing in 2018.

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