1. Do not remain in bed or sleep for more than 8-hours a day. Over-sleeping has
been shown to increase depressed feelings.
You ahould have a fixed time at which you go to bed, and a fixed time at which you get out
of bed in the morning. It at all possible your bed time should be no later than 1 AM and
you should be out if bed not more than 8 hours later.
2. Get outside for at least 1/2-hour between 11 AM and 2 PM. Bright light has been
shown to have an antidepressant effect. Getting out of doors even on a moderately overcast
day gives you the light your require.
3. Walk briskly, or get some other exercise, for at least 30-minutes every day.
Taking a walk out of doors between 11 AM and 2 PM takes care of both your need for bright
light and you need for exercise.
4. Totally abstain from the use of alcohol and recreational drugs. .
Alcohol and street drugs both induce depression and prevent antidepressants from working
effectively. If you must drink, limit your intake of alcohol to not more than three
units of alcohol PER WEEK. (A unit of alcohol is a 12 oz. bottle of beer, a 4-oz.
glass of wine, or a 1-1/2 oz. shot of whisky.) Totally avoid the use of street
drugs.
5. Increase the amount of Omega-3 fatty acids in your diet. .
There is highly suggestive evidence that increasing one's intake of EPA, one of the
Omega-3 fatty acids, helps recovery from depression. This can be done most easily by
taking a supplement that contains 600 mg. of EPA in each capsule. The total
daily intake of EPA should be about 1,800 mg., and it should be divided into one or
two doses each day. Capsules containing EPA can be purchased in any "health food"
store. Make sure that the EPA content of each capsule is 600 mg. per capsule.
6. Avoid the use of products that contain aspartame (Equal® or NutraSweet®).
It has been shown that many people with depression become more depressed when they use
these products.
Hints for Speeding Your Recovery from Depression.
By, Ivan K. Goldberg, M.D.
In addition to psychotherapy and medication, he following are some simple things which
may help speed your recovery from depression. The more of them that you make yourself
to do, the faster you are likely to feel better.
READ ABOUT IT.
READ ABOUT IT.
READ ABOUT IT.
READ MORE ABOUT IT.
READ ABOUT IT.
READ ABOUT IT.
READ MORE ABOUT IT.
READ ABOUT IT.
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