EXERCISE (outdoor if possible)
- increases blood flow to the brain delivering more oxygen and nutrients while removing toxins and metabolic waste.
- stimulates new brain cell formation and greater connectivity between areas of the brain.
- can change gene expression
- regulates the same neurotransmitters targeted by antidepressants but can relieve depression as well as or even better than these drugs. - exercising in nature is considerably more beneficial than exercising indoors. Outdoor exercise will help to reset your circadian rhythm for better sleep. It can replenish your valuable stores of mood-boosting vitamin D.
MEDITATION (Yoga has almost similar effects)
- best uses are for depression, anxiety, and pain management but its benefits extended to mental disorders of all kinds, including generalized anxiety disorder, social anxiety, panic disorder, agoraphobia, and addictions.
- increases serotonin and GABA, while reducing the stress hormone cortisol, which significantly contributes to depression. - reduces the brain inflammation associated with depression even down to the level of reducing the expression of pro-inflammatory genes.
- reduces negative self-talk, often a problem for anyone with a mood disorder.
TAKE UP A HOBBY
- being engaged in a leisure activity you enjoy focuses the mind similarly to meditation, releases dopamine, and protects the brain against aging.
- few adults breathe from the diaphragm but instead take short, shallow breaths that contribute to the body’s stress response.
- employing proper breathing techniques reduces depression, anxiety, insomnia and post-traumatic stress disorders.
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