Managing Depression

Recommendations for Managing Depression:

• Maintain proper nutrition and supplementation
• Exercise regularly
• Increase social contact and support systems
• Do not be afraid to go for therapy

Maintain Proper Nutrition and Supplementation

Perhaps one of the most effective things you can do if you suffer from depression is ensuring you are receiving your daily dietary and nutritional needs. Most people who suffer from depression also have a “disinterest” in eating or loss of appetite. When you are not eating properly, your body’s chemical balance will be thrown off due to lack of proper nutrition. Lack of proper nutrition can lead to serious chronic disease such as high blood pressure, heart disease, thyroid disease, diabetes, cancer and osteoporosis. Since most of us cannot get the necessary nutrients our bodies need through diet alone, it is highly recommended to enhance your diet with high quality vitamins and supplements.

Recommended Supplementation:

Multi-Vitamin - Xtend-Life Total Balance for Men / Women or Micro-Nutra Vita-Male / Vita-Female

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Natural Supplement - Xtend-Life GLM-Omega 3 Plus and / or

Natural Supplement - Xtend-Life Neuro Natural Serenity

Exercise Regularly

Exercise helps to release your body’s own natural anti-depressant chemicals called endorphins. In addition, exercise also helps to regulate and balance hormones, increase cardiovascular functioning/efficiency and control weight.

Recommended Exercise:

Brisk, sustained walking is low impact and can bring tremendous benefits. It is simply one of the best exercises you can do. It helps to regulate hormones and metabolism and can keep your weight under control due to its consistent fat burning qualities and keeps your heart in the desired target range better than running.

Weight bearing exercise is essential for building and maintaining proper muscle mass and bone density. At least 3 times a week, you should perform weight bearing exercises with a minimum 48 hour rest period between each workout to allow for proper muscle recuperation.

If you would like more details on a recommended exercise plan, please see my personal workout regimen. (Coming soon!)

Increase Social Contact and Support Systems

One of the worst things, in my opinion, to do if you are suffering from depression is to isolate yourself from other people. We are naturally born to create and build relationships in our lives. Without these relationships, we can feel empty and this in turn can create low self-esteem. Healthy interpersonal relationships can go a long way towards providing the social outlet we all need. When we interact with one another, we develop positive, health enhancing skills that contribute to our overall physical and mental well-being.

Recommendations:

Focus on doing things that bring you enjoyment.

Lean on friends and family, they are your support system!

Do not isolate yourself, get out and push yourself to interact with others. It will do wonders!

Work on personal development. Find your own sense of self worth and contribution in life. Don’t rely on others to validate your worth, create your own!

Do not be afraid to go for therapy

It is staggering to think that approximately 80% of people who suffer from depression do not seek treatment. Many feel that depression is a weakness, especially men. Nothing could be further from the truth. It takes great strength to admit when you need help. So instead of looking at getting help as a weakness, try looking at it as though you are strong enough to know when you need to ask for help.

Recommendations:

Find a professional who can help. Take the time to research and “interview” potential practitioners. Make sure to choose the one you feel will provide the structure and support you need. Your relationship with your practitioner is just as important as the therapy you are receiving.