According to statistics, depression is one of the most common neuropsychiatric disorders affecting adults aged 60 and over. But while clinical depression is common among the elderly, it isn’t normal.
If you have been having suicidal thoughts, are fixated on the thought of death, have started using drugs or increased your intake of alcohol, it is certain that you are depressed.
Depression also causes you to develop feelings of self-loath and worthlessness; lose interest in hobbies; avoid meeting friends or loved ones; and also lose appetite.
Additionally, if you experience fatigue, lack energy and motivation, feel that body aches and arthritis pains are becoming worse, are easily irritated, or have begun to neglect personal care and hygiene, you could be going through depression.
You'll also need to become alert if you have had trouble falling asleep for quite some time, have sleep disturbances like difficulty in staying asleep or oversleeping, or if you feel sleepy during the day.
If you know you’re battling depression, you need to do so effectively. Here are some tips to help you beat it.
1. Identify the Source of Depression
Depression and sadness often go hand in hand. Perhaps you've lost a loved one, are left all alone now, or have limited mobility and need to make use of a wheelchair, a cane, or a Pride lift chair to assist you.
Whatever be the case, you need to be able to put your finger on it. Identifying the real problem will help you deal with depression better.
2. Eat Well
While there's no specific diet that can beat depression, eating nutritious food and following healthy eating practices will make a huge difference. Nutrients such as carbohydrates, proteins, minerals, and vitamins are important to keep your body functioning to its full capacity.
Carbohydrates and sugars can immediately lift your mood. However, you'll need to eat smart. Simple carbs found in cakes and cookies, and sugary foods and drinks such as lollies, candies, sodas, etc. aren't good for your health. Switch to complex carbs such as whole grains, whole wheat bread or whole wheat pasta.
Get your sugar from fresh fruits. Fruits will keep your cravings in check, won't give you mood swings, and will also give you the vitamins and minerals that your body needs.
Include more proteins in your diet; they can boost energy and help clear your mind. Beans, legumes, milk, yogurt, cheese, and soy products are rich in proteins. If you eat meat, the best animal protein sources are chicken, turkey, beef, and fish.
Be sure to select low-fat yogurt and cheese. You don’t want to pile on excess pounds. When eating meat, choose to bake, grill, smoke, or poach it. Fried meats and other fried foods will increase the calorie count of your meals.
Add lots of fresh vegetables to your meals. They will add bulk to your meal and provide a lot of important nutrients. Fruits and vegetables, as well as oats and other whole grains also add fiber to your diet, keep you feeling full for long, and improve bowel movement.
Do eat a handful of nuts and seeds every day. Flax seeds, sunflower seeds, walnuts, chia seeds, etc. are excellent sources of omega-3 fatty acids.
Furthermore, avoid smoking and drinking too much alcohol. Indulging in these activities affects your health adversely. Alcohol will also add unnecessary calories to your diet.
Also remember to watch your eating habits. Avoid eating while watching TV and stop eating junk to beat depression. Fix your meal times, plan your meals, and stick to the schedule. You can choose to eat three full meals or five small meals throughout the day. Just be sure to eat the right things.
3. Exercise Regularly
Exercising regularly has many benefits. Most importantly, exercising can help improve your self-esteem. When one exercises, chemicals known as endorphins are released by the body.
Endorphins trigger a positive feeling in the body that is similar to the euphoric feeling that morphine can give you!
Exercising regularly not only gives you a more positive outlook on life, it keeps you physically fit too.
Exercising daily keeps your heart strong, energy levels up, and blood pressure low. It also improves muscle tone and strength, builds your bones, and reduces your body fat.
Exercise can help beat depression by improving your sleep patterns and reducing stress to a great extent.
Make sure that you don’t start exercising vigorously if you have never exercised before. It is advisable to get in touch with your doctor before you start exercising regularly.
4. Do the Things that You Love
Doing what you love will help lift your mood. It can be something as simple as reading, or listening to music, or something that involves physical activity like gardening, swimming, or cycling.
If you have limited mobility, perhaps a little stroll in a garden will help.
Or take a day trip to a nearby place with friends or family members. You won't have to worry about loading and unloading your scooter or wheelchair into the car if you invest in a good quality mobility lift.
Join the local community and attend meets regularly. Meeting new people, knowing about their battles, and discussing various things will make for an enriching experience.
Joining a book club, taking a night class, learning a new language, getting in touch with your alumni association are also great ideas.
Conclusion
Beating depression may not be an easy task for you, but if you follow some easy tips as mentioned here, you’ll surely be able to succeed. Keep in mind that beating depression is an ongoing process.
Even after you beat it, you’ll need to stick to the right practices so that it doesn’t strike again.