5 simple ways to improve the quality of life, get rid of depression and lose weightBy Pictolic https://pictolic.com/en/article/5-simple-ways-to-improve-the-quality-of-life-get-rid-of-depression-and-lose-weight
It turns out that by adjusting your diet and lifestyle, you can not only get rid of excess weight, but also solve mental health problems. Scientists have determined the relationship between these factors and shared simple tips that will help you always keep yourself in good shape.
If you often experience anxiety, apathy or struggle with excess weight, be sure to use these recommendations. Perhaps the solution to the problem lies on the surface, but you just don't notice it.
It's no secret that everything in our body is interconnected. For example, when we eat a lot of fast carbohydrates, white adipose tissue gradually grows. Its cells trigger inflammation in the cells of the immune system, because of this there is a general inflammation that leads to the activation of microglia cells in the brain. They, in turn, cause neuroinflammation. And, thus, eating sweets becomes a cause of depression and anxiety, which many try to curb with the same sweet or alcohol. So the circle closes.
To reduce the level of systemic inflammation, prevent serious disorders and diseases, it is enough to exclude red meat, sugary drinks, store-bought pastries, trans fats and various snacks from the diet. And here is a list of products that, on the contrary, will be useful for the body: vegetables, fruits, tea, coffee, dark chocolate, olive oil, whole grains, fish, seeds, legumes and nuts.
It has long been known about the benefits of a full eight-hour sleep. Not 5-, not 6‑ and not even 7‑, namely 8-hour! Proper sleep not only affects a person's condition throughout the day, but also contributes to the prevention of depression and neurodegenerative diseases, such as Parkinson's or Alzheimer's disease.
The fact is that during wakefulness, toxic metabolic products accumulate in the cerebrospinal fluid, and the structure of DNA changes in neurons. All this contributes to neuroinflammation, and to avoid this, it is very important to give the brain a rest in time. When we sleep, the DNA of neurons is actively restored, and all the "by-products" of metabolism are washed out of the body.
To be healthy, you don't have to be an athlete! Any physical activity is better than nothing. But it has been scientifically proven that regular intensive loads, for example, running or gym classes, can bring the maximum benefit to the body.
What is most interesting, thanks to them, you will not only be able to get rid of excess weight and improve your overall well-being, but also reduce the risk of depression. The fact is that during training, endocannabinoids and endorphins are produced, which positively affect brain function and reduce neuroinflammation.
Quite often, auto—training is recommended for the treatment of depression - a way of regulating the mental state with the help of autosuggestion. And although its effectiveness is difficult to confirm scientifically, there are still studies that speak about the benefits of such practices for health.
The most important condition is to engage in it regularly and in combination with other useful habits (sleep, nutrition, sports, etc.). In other words, it is not enough just to convince yourself in front of the mirror that life is beautiful, while ignoring the daily routine and junk diet.
In order for all of the above rules to work, it is important to adhere to them regularly. Proper nutrition, full sleep, activity during the day and a good psychological attitude should become not just a "one-time" habit, but a way of your life. Yes, it is possible that there will be "disruptions". In this case, it is important not to give up everything, but just to pause and continue to stick to the planned route further.
As soon as you notice the first positive changes, you yourself will not want to go back anymore. After all, physical and mental health, a beautiful figure and a constant feeling of joy are worth a little work on yourself.
And what can you add to these tips, guided by your life experience?