Recent studies have shown that when you sleep, your brain gets a deep cleaning. Your body uses this time to flush out toxins and other dangerous material. When you don't sleep enough, this puts you at risk of mental stress, because that buildup makes it hard for your brain to work properly.  Make sure that you get enough restful, continuous sleep to ensure that your brain has its best chance. Most adults will need around 8 hours of sleep, but plenty of people need more while some people may need less. Experiment to find what works for you. Sunlight exposure can play a role in controlling depression. For some people, it's possible to suffer from a condition known as Seasonal Affective Disorder, which is when the lack of sun during the winter season throws you into a deep depression. For others, staying inside too much may be the root of the problem. Whatever the case, try to make sure that you get some sunlight each day.  You can take your lunch outside, even when it's cold. Try walking to work or school, at least part of the way as another way to fit more daylight into your day. You can also invest in a sunlamp or get one covered by your insurance with the help of a doctor. When you exercise, your brain releases chemicals called endorphins and serotonin. These chemicals help you to not feel the pain of the strain on your muscles. They also do something else: they make you feel happy. An inability to regulate these chemicals has been implicated in studies of depression, and many depression medications work by controlling them. This means that exercising really can help you manage your depression.  One good way for you to exercise while also managing the feelings of depression is to go for a jog or a swim. Both of these exercises are known for helping you clear your mind, as you focus on your environment and the physical sensation of what you are doing. Work up to exercising about 35 minutes every day or one hour three days a week. These have been found to be the most effective exercise schedules for combating depression. What you eat can affect your brain in a lot of ways. Studies show that certain ingredients in our modern diet, like gluten and sugar, can lead to depression. Try to eat plenty of nutrient-rich vegetables and fruits, whole grains, and proteins to adequately nourish your brain. Reduce your consumption of refined sugars, processed foods, and fried foods. These play a role in brain health. There is some evidence that a diet rich in this nutrient can help improve your mood. Good sources of omega-3s include fish and eggs. You can also take fish oil supplements.
نظم جدول نومك. خذ قسطًا وافرًا من ضوء النهار الطبيعي. اجعل التريض جزءًا من حياتك. تناول طعامًا صحيًا ومغذيًا. زود من مخزونك من الأوميجا-3 والأحماض الدهنية.