Tips for Exercise, Diet and Stress Reduction

Reviewed by Brunilda Nazario, MD on April 12, 2011
Sources: © 2011 WebMD


Tips for Recovering From Depression

If you've had depression, you know how hopeless you can feel. It's important to get professional treatment. But there are things you can do to ease symptoms of depression. Exercise, changing your diet, and even playing with a pet can improve your mood. Click to the next slide to see how you can start regaining control of your life.


Let Your Pet Nuzzle Blues Away

Sometimes your pet really can be your best friend -- and that's good therapy. When you play with your pet, you take your mind off your problems. Also, when you take care of your pet you're fulfilling a commitment to something outside yourself. Caring for others can be very therapeutic.


Eat Smart to Lift Mind and Body

There's a connection between mind and body. Although there is no specific diet that works for depression, a healthy diet can be part of an overall treatment plan. Build your diet around plenty of fruits, vegetables, and whole grains to help boost your physical and emotional health.


Choose Foods to Boost Your Mood

Some studies suggest omega-3 fatty acids and vitamin B12 may ease the mood changes that are part of depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood and low-fat dairy products are sources of B12. Vegetarians who eat no meat or fish can get B12 in fortified cereals, dairy products, and  supplements.

Try Low-Fat Carbs for a Pick-Me-Up

Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates raise the level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers, or pasta are options. Vegetables, fruit, and whole grain options also provide fiber.

Drink Less Caffeine to Improve Mood

Do you really need that third cup of coffee? Anxiety can accompany depression. And too much caffeine can make you nervous, jittery, or anxious. So cutting back on soda, coffee, tea, and chocolate may make a difference in your mood. It can also help you sleep better at night.

Treat Your Aches and Pains

Feelings of depression can be related to pain. Work with your health care team to treat your depression and your pain.

Choose an Exercise You Enjoy

If you don’t like to run, you won't last long training for a marathon. But you will stay with a moderate exercise you enjoy. For instance, try golfing without a cart, riding a bike, working in your garden, playing tennis, or swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

Exercise With Others for Support

Staying connected with other people helps overcome the lethargy, exhaustion, and loneliness of depression. Join an exercise group or exercise with a friend. You'll stay connected. And you'll have support to help you stay on track!

Be Sure You Get Enough Sunlight

Do you feel more depressed during darker, cold months? You may have seasonal affective disorder, or SAD. SAD is most common in the winter, when there's less sunlight. SAD can be treated with light therapy or exposure to artificial sunlight, antidepressants, and psychotherapy.