Getting well and staying well involves
more than just treating your illness. Good health also means
caring for your whole self.
The basics for good physical health are regular exercise,
a nutritious diet and getting enough sleep.
Keep active
Exercise is an effective way to fight depression. A simple
way to get started is going for a 20-minute walk.
Exercise also has many other perks:
- It improves your cardiovascular health, reducing
your risk of heart disease. This
is important because studies suggest depressed
people might have a bigger risk
of heart disease. - Exercise gives you added energy and improves
sleep and appetite. - It can help you stay at a healthy weight. - Exercise reduces irritability and anger.
Eat well
A healthy diet can improve the way you feel on many levels.
Eating more vegetables is the best way to increase nutrients
and limit fat and calories. Vegetables are also full of
beneficial vitamins, minerals, and fiber.
Try limiting the amount of caffeine and sugar you have each
day. Some people with depression feel better if they cut
out or limit caffeine and sugar in their diet.
Sometimes people eat to block out negative emotions, such
as anger, anxiety, or loneliness. When you have a craving
for sweets or want a snack to unwind from a stressful day,
try taking a walk, calling a friend, or treating yourself
to a movie instead.
Get enough sleep
Sleep refreshes you. It improves your attitude and gives
you energy for being physically active and coping with stress.
It also boosts your immune system, reducing your risk of
illness.
Try going to bed at the same time every night and relaxing
before you go to sleep. This creates a routine that could
help you fall asleep faster and easier.
Try not to sleep too much. Too much sleep can actually give
you shallow, unrestful sleep. Aim for eight hours of sleep
a night, although some people need less and others need
more.
