Prevent Depression, Anxiety

Increasing research suggests that mental illness can be alleviated by physical activity.

It is possible to prevent depression, anxiety, stress and anxiety naturally.

Here is a list of the type of training that will help you best.

Our body and brain are connected. If we misbehave one, it will be another suffering. If we care about one, the other will feel better. In case of serious mental illness, it may be necessary to take medication or therapy, but before the condition becomes so critical, much can be done to prevent a downward spiral. And it doesn’t have to be particularly advanced: increasingly research suggests that moderate exercise goes a long way, as well as learning to breathe and feel.

In modern times, “positive thinking” has become a fly. Mindfulness experts and self-help books have made us rely on our thinking power as a fuel. And, of course, goal setting and faith can take a long way, but that is hardly the solution to everything. To feel good, both physically and mentally, a combination of mental and physical activity is required.

For example, walks are a winner, not just to keep the weight and joints in check. And strength training is the sheer medicine for much more than the muscles. Learn what kind of movement is effective for what. Here we list, with inspiration from Psychology Today, four simple paths to a stronger psyche.

1. Walk to prevent depression
As I said, one must not train as a madman for the body and brain to remain prosperous. Better little exercise every day than a couple of high-intensity passports a week. For example, to walk daily for 30 minutes at a fast pace makes wonders for health, many researchers say. Studies have shown that walking can be almost as effective as antidepressant drugs to counteract deep depression.

2. Strength training to get rid of anxiety
Anxiety can be expressed in several ways: such as nervousness, anxiety or fear, for example. And, in more severe cases, lead to sleep problems, aches, shortness of breath and other physical problems. In recent years, strength training has proven to be effective when it comes to preventing and relieving anxiety, better than cardiovascular exercise. And you don’t have to knot yourself among the weights: moderate intensity is what is recommended.

2. Strength training to get rid of anxiety
Anxiety can be expressed in several ways: such as nervousness, anxiety or fear, for example. And, in more severe cases, lead to sleep problems, aches, shortness of breath and other physical problems. In recent years, strength training has proven to be effective when it comes to preventing and relieving anxiety, better than cardiovascular exercise. And you don’t have to knot yourself among the weights: moderate intensity is what is recommended.

4. Take deep breaths to find focus
The hated society has made us good at “multitasking”, performing many tasks in parallel. Everything goes in one, at the expense of both quality and that we are not really “there” mentally. If you want to sharpen the performance, it can be smart to stop and breathe a few seconds, to regain concentration and focus. A couple of deep breaths cure anxiety and / or restlessness.

Today, with the help of several advanced studies, researchers have been able to see that our intestinal flora has a direct connection to not only our health but also our mental health and mood, a worldwide revival that puts several earlier findings in motion and changes question marks to exclamation marks.

Can it really be so simple that what we put in the mouth can make us depressed and if so, can it be arranged by simply eating something else?

In some of the largest studies in the world you can see that there are clear links between mental illness and poor food containing sugar, bad fats, high GI values ​​and some fruit and vegetables, says Henrik Ennert, science journalist and author, right now. with the book “Happy Food – about how food and happiness are connected” together with star chef Niklas Ekstedt.

One of the experts mentioned in the book is Felice Jacka, head of the Food and Mood Center at Deakin University in Melbourne and an expert on how the food affects our mental illnesses. She says like this:

We know today that there is a connection between the food we eat and the wave of mental illness. There are lots of such results and from laboratory experiments that all point in the same direction: that foods with more vegetable reduces the risk of depression and anxiety and that processed food with a lot of sugar increases the risk.

Henrik Ennart adds that he does not mean that we should replace ordinary healthcare with food – this is probably far too simple. However, when studying that 30-40 percent of the participants become essentially symptom-free from their depression and anxiety, sweeping the new knowledge under the carpet would be totally irresponsible.

See the gut as an ecosystem

In the gut there are about 40 trillion bacteria and we in the western world usually have around 800-1000 different species. The indigenous people and people who live in a traditional way have a more varied intestinal flora with up to 1600 species. What does this mean? Well, we people in the Western world eat too unilaterally, which only fertilizes certain bacterial species and forces others to die.

The worse we get, the fewer different species we have in the gut. The intestine is like an ecosystem that works like any, such as the sea or the forest. The fewer species the easier the system collapses and is invaded by other species that can take over, says Henrik Ennart and continues:

If something the researchers agree on, it is precisely that the species richness is directly linked to health and the healthier we are, the more abundant we are in the gut. The bacteria eat different nutrients and they live in different parts of the intestine. Therefore, it is so important that we eat varied.

Junk food shrinks the brain – but it can be prevented

For several years it has been known from animal experiments that junk food shrinks part of the brain and recently it was also possible to prove that it also applies to people. Does that mean we can never eat junk food anymore? No, so big change we don’t have to do.

What becomes clear with the intestinal flora is that if you set it up with plus points and minus points, a half plate of junk food and a half plate of useful food can give a zero in the end. So they weigh up each other even in real time, Henrik Ennart fills in.

Also read: Anxiety – 6 different types to distinguish

The important thing is to realize that what we eat affects our intestinal flora, which in turn affects our brain and our mind. By eating in a way that fertilizes all bacteria in our intestinal flora, we can live a healthier and happier life.

4 tips for getting a better intestinal flora
1. Eat at regular times

Even the gut bacteria like routine. Israeli scientists could see that our gut bacteria follow a set day schedule. Because the intestinal bacteria produce many of our hormones, our own hormonal circadian rhythm also risks being disturbed.

2. Eat in a South American way

Variation is the key to much – so also our own goal. In South America, it is common to present small bowls of different raw materials and snacks, which makes them eat more varied. Different bacteria eat different things, therefore it is important to eat varied in order to meet all needs.

Also read: GAD – 10 signs that you have anxiety disorder

3. Stress less

Stress is the drip that causes the beaker to drain. Our bacteria are resistant, but for longer periods of stress they slowly break down and the harmful bacteria increase. As a result, we become more anxious, depressed and sick. Sleep more, meditate and remember to take care of yourself.

4. Paint your stomach from the inside

Think of all the colors of the rainbow when cooking. Blue blueberries, red tomatoes, yellow lemons, green leaves, brown beans – all are super for the intestinal flora.

Facts depression

Depression was classified in 2017 by the WHO as the main global cause of disability. More than 320 million people around the world are affected and the disease is increasing rapidly. Every fifth person falls ill sometime in their lives.

 

 

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