“The sun himself is weak when he first rises, and gathers strength and courage as the day gets on.” -Charles Dickens
With the world in its current situation, it’s not difficult to feel a little depressed. With a little help, the depression might gradually go away. Here are a few ways to help you get out of this depressed mind set.
- Exercise. Aerobic exercise and resistance training should reduce depressive symptoms, with benefits comparable to medication for some folks with mild to moderate depression. You should try for at least 150 minutes of moderate activity each week. Two strength-training sessions should be included. It will make a big difference if you could include a daily 20 to 30 minute walk each day. If you have a dog, this would give you the perfect opportunity to give the both of you some needed exercise.
- Nutrition. A diet with vegetables, fruits, legumes, whole grains, olive oil, nuts and fish will also lower rates of depression. These foods provide antioxidants and anti-inflammatory nutrients that support healthy brain function. Limiting ultra-processed foods and excess added sugars may also help reduce inflammation, which has been linked to depressive disorders.
- Sleep. If you struggle with insomnia, or obstructive sleep apnea, you should establish some sort of consistent sleep schedule. By limiting alcohol intake, reducing evening computer screen exposure, and slowing down your daily routine a little, your sleep quality and emotional health will improve.
If you’re a fan of Fall colors, you’ll be glad to know that Autumn officially started this Tuesday, September 22. Time to put the top down on the convertible and drive the country roads of St. Joseph County. It’s also time to venture over to Centreville and take in this year’s St. Joe County Fair. You’ll find me driving one of those Courtesy Golf Carts at the Fair.
See you Out and About!
Norm Stutesman lives in Three Rivers. He receives mail at P.O. Box 103 in Three Rivers.
