Today millions suffer from depression, one of the leading causes of disability.
Some may have struggled for many years with a variety of medications and have still found themselves struggling just to fulfill daily responsibilities with a sense of contentment. Not only does this mental health ailment diminish key areas of our lives such as employment, education and the ability to maintain healthy relationships, it greatly decreases our ability to feel joy, find motivation to get things done and to even focus on minute tasks. Fortunately, there are many ways to improve depressive symptoms without oral medications.
According to health care professionals, TMS is changing lives as it has been established as a safe and effective solution to treat depression. Transcranial magnetic stimulation is a non-invasive procedure that specifically targets the prefrontal cortex, an area of the brain critical for learning and mood regulation. By targeting this specific area of the brain with an MRI machine that stimulates nerve cells this process activates regions of the brain that have decreased activity, relieving depressive symptoms.
Typically it can take about 5 outpatient treatment sessions for about 4-6 weeks in order to see improvements in your mental health. It is covered by most insurances and has been approved by the FDA since 2008. For more information, please contact your health care provider.
Another effective solution that can moderate depressive symptoms is exercise. For those of you who do not enjoy exercise, you can start with 10-15 mins a day of aerobic exercise right in your living room. For those who do not have time to go to the gym, You tube is your friend and they have tons of videos that you can choose from that can accommodate your level of fitness. I personally enjoy walking with Leslie Sansome because her walking exercises are light to moderate and easy on the body. If you are like me and just getting back into an exercise routine, this is a great starting point. Another you tube exercise program I like is by Brian Syuki. His videos are a little more fast paced, for those of you who are more advanced physically or would like to give yourself more of a challenge, this is another option. Exercise increases endorphins in our brains which are chemicals responsible for feelings of pleasure, reducing pain and creating a healthy balance in our stress response system. If you can incorporate exercise in your daily routine 3-4 times a week, you will start to notice significant improvements in your overall mental health.
And lastly, here are a few ways that nutrition can aid in improved mood and brain cognition:
Diet: The foods we eat play a major role in our moods and brain function. If you are eating things that are high in saturated fats and cholesterol, such as junk foods and fast food, all things that are lacking in nutritional value you are doing your body and your mental health a serious injustice. It’s important we consider what we are putting into our bodies because our food intake greatly contributes to our energy levels, our mood and the overall quality of our lives. Who doesn't want to feel good, light and refreshed? It's hard to feel that way if we are eating things that minimize our overall feelings of well being. When we struggle with mental health it is vital that we live, eat and think in a way that is conducive to how we want to feel, starting from the inside, out.
Incorporating bananas and tomatoes in your diet which contain tryptophan, a building block that aids the body in producing serotonin, is the same chemical that is found in antidepressants. We can literally eat our way out of mild to moderate depression!
Pumpkin seeds and walnuts which are packed with cell productive antioxidants and are high in zinc, vitamin E and magnesium also help to enhance our moods, regulate normal sleep patterns and transport oxygen to the brain.
Salmon is high in nutrients such as omega 3 fatty acids and high quality vitamins and minerals that can serve as neuroprotectants and moderate depression. Now I know salmon can get a little pricey so for those of who receive a governmental food supplement, go get you some salmon! For those of you who do not, go get you a can of albacore tuna! LOL. I'm joking. But seriously, we are what we eat so make sure you are feeding your body with nutrients that can enhance your health and minimize illnesses. I am not trying to deter you from enjoying a good slice of pizza with extra cheese and pepperoni (which is really the only rare occasion I eat pork, usually I keep pork off my fork) a cheeseburger or a pint of Haagen Daz ice cream with a slice of warm apple pie (I'm just naming some of my favorite comfort foods I think we all have some) but I strongly encourage that they be consumed in moderation to minimize the effects they can have on our minds and bodies.
Green tea is also a great nutritional beverage to incorporate in your diet. It is high in antioxidants that can reduce cell damage in the brain and combat diseases. Adding lemon to your tea makes the antioxidants even more readily absorbable for your body. It also contains the amino acid L-theanine which can reduce anxiety, stress and mild depressive symptoms.
There are many other foods that are high in vitamin E, vitamin C, B vitamins, choline and zinc which are all very important nutrients that support brain health, such as broccoli, kale, quinoa, whole grains, oranges, blueberries and many others. So if you want to eat your way out of depression, adding these foods to your diet is a great place to start! You can also cook with fresh herbs such as sage, rosemary and fresh parsley which can also contribute to enhancing the quality of your brain function. What I appreciate most about the brain is it's neuroplasticity. The brain can constantly be rewired and repaired so if you ever find yourself in a place where you feel stuck, know that in the matter of months you have the ability to improve the function of your brain with a healthy regimen which includes a nutritional diet, a consistent exercise routine and staying focused on the positives!
Coping with mental health challenges is not easy and people who suffer from depression do not wake up in the morning ready to take on the world. It's a constant battle but it's a battle you can win and your life is worth fighting for. When you believe that your life is valuable and that you deserve to live life with your greatest potential, you take the steps that are necessary in order to bring your life in alignment with how you want to live, think and feel. We can't add value to those around us until we are able to add value to ourselves. So always be willing to make a conscious effort to take care of yourself.
Also, always keep in mind that you are not defined by your circumstances. Difficult circumstances are just opportunities to prove to yourself that you have the strength, resilience and determination to overcome any obstacle that tries to defeat you. You can do it. Don't give up. Believe in yourself. And do what you can to live the best life possible even within your limitations.
You can lose the battle and still win the war
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