If you’re one of the 3.8% of individuals across the globe struggling with depression, you know how it can take a toll on your life. Depression is more than just feelings of sadness. For some, it can be debilitating. It can negatively impact your social life, relationships, and even your career if it isn’t addressed and treated.
Of course, depression can also affect your health. On days when you’re feeling exceptionally low, you might want to shut yourself away from the world. It’s not uncommon for those struggling with the condition to lock themselves away, lead sedentary lives for days at a time, or binge eat and drink in excess.
Unfortunately, that can trigger a negative cycle, making you feel worse about yourself and your life.
Thankfully, there are ways to combat this. By eating intentionally and moving your body – even when it feels difficult – you can stay in shape and improve your mental well-being in the process.
We know it’s not always easy to want to take care of yourself when you’re feeling depressed. However, a few small, everyday changes can make a big difference. Let’s look at a few ways you can stay in shape while battling depression.
Understand Your Triggers
We’ve all seen the stereotypes of people reaching for a pint of ice cream or a bucket of fried chicken when they’re sad or depressed. Unfortunately, these depictions can be difficult for people with actual depression to handle because they paint those with mental health issues in a negative light and can make light of something incredibly serious.
However, it’s also not uncommon for people with depression to reach for comfort foods when they’re struggling. That doesn’t mean you fall into some movie trope. It means you’re an emotional eater. It’s real. It’s painful. Unfortunately, it could also be doing a lot of damage to your health.
Emotional eating is eating in response to your emotions rather than when you’re hungry. You’ll typically choose foods that “soothe” you or bring you comfort. That can lead to weight gain, a negative body image, and can lead to problems like high blood pressure or diabetes.
One of the best ways to deal with emotional eating is to identify your triggers. What causes you to reach for comfort food? Once you understand that, you can take positive steps to stop emotional eating when you’re depressed, including
- Recognizing the difference between emotional and physical hunger
- Responding to your triggers with healthier habits
- Being more mindful with what you eat
When you’re dealing with depression, the best way to treat it is to get to the “root cause.” If you find that you’re eating to numb the effects of your depression, getting to the root cause of those habits is just as important.
Surround Yourself With the Right Foods
One of the best ways to avoid binge-eating or eating foods that could be harmful to your health is to make sure you have plenty of healthy options around you at all times. Foods high in sugar, carbohydrates, and preservatives can end up making you feel sluggish and fatigued, and can even make it hard to focus.
Alternatively, some foods can boost your mental well-being, including
- Salmon
- Chicken
- Whole grains
- Avocados
- Spinach
- Yogurt
- Nuts
- Dark chocolate
The best part? Those foods aren’t just good for your brain, they’re good for your body. By keeping them in your home at all times, you’ll have go-to meals and snacks that can improve your mental state while making it easier to stay in shape. After a healthy and filling meal, you’re more likely to feel better about yourself, which can improve your symptoms of depression and make it easier to move forward.
It’s just as important to avoid having food or drinks around that are hard for you to say “no” to. For example, some people use alcohol to cope with their depression. However, alcohol can negatively impact your nervous system, digestive system, cardiovascular system, and so much more. It takes a negative toll on both the mind and body and should be avoided when you’re trying to fight back against the effects of depression.
Start Small to Stay Active
It’s not uncommon to feel tired and unmotivated when you’re depressed. The idea of exercising might sound overwhelming when all you want to do is lay in bed or sit on the couch.
However, you don’t have to run a marathon to stay in shape. There are small things you can do each day to boost your physical well-being. A little bit of activity goes a long way.
Try to get outside once a day to take a walk. Not only will the physical activity keep you in shape, but you’ll experience a boost of endorphins from the exercise, and an added mental health “boost” simply from being in nature.
Don’t be afraid to try different types of physical activity to see what works for you. The more you enjoy something, the more likely you’ll be to stick with it. Try a dance class or a sport you enjoy. Or, invest in something like an electric bike that you can use from the comfort of your own home without having to go to a gym.
Depression is often overwhelming, and your well-being might not be a high priority when you’re in such a negative state. However, by making a conscious choice to eat healthily and move your body, even a little, you’ll do something great for your mind, body, and your future.