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Life style changes: What you eat

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans-fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).


Don’t skip meals

Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.


Minimise sugar and refined carbs

You may crave sugary snacks, baked goods, or comfort foods such as pasta or chips, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.


Boost your B vitamins

Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.


Omega-3 fatty acids

Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Aim for two servings a week.


Lifestyle changes that can treat depression

Exercise

Exercise is a powerful depression fighter and one of the most important tools in your recovery arsenal.

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Peer Support

All too often men with depression tend to isolate themselves because they don’t want to feel like they are a burden on others.

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Sleep

Sleep has a strong effect on mood. When you don't get enough sleep, your depression symptoms will be worse.

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Stress reduction

Too much stress exacerbates depression and puts you at risk for future depression.

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Sunlight

Sunlight can help boost serotonin levels and improve your mood.

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