5 Strategic Shifts in Your Battle Against Depression

This time of year, depression really sets in.  Isolation.  Lack of sunshine and vitamin D.  Short days.  Waking up in darkness, often driving home from work in darkness. New Year, New You, has sorta worn off.  

There are a few lifestyle adjustments you can make today while you wait to get into see a professional. 

1. Limit screens after 7- Blue light keeps the body from making melatonin, which is what gets the body to sleep. Sleep aids in recovery from depression.

2. Limit caffeine intake- Stop drinking caffeine by 3pm.

3. Exercise- Exercise has been shown to be an effective intervention for depression.

4. Meditate- Activate the parasympathetic nervous system with a few two-minute moments to        meditate.  BREATH DEEPLY.  See yourself releasing the emotions when you exhale. 

5. Supplement with Vitamin D, Fish Oil, and Magnesium. Add healthy fats to each meal. 

6.  SALAD- Add one salad each day with Olive or Avocado Oil as part of the dressing.  Try to include chicken breast (grilled/baked), tuna fish, hard boiled eggs, or steak for protein. 

7.  Reach out- Either get together with people you enjoy or do something kind and thoughtful for somebody else who cannot return the favor. Maybe even do both. 

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