Depression And Your Daily Habits

by Tony Gjokaj November 16, 2023 2 min read

I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.

In recent years, scientists have started to discover that depression is not just a "chemical imbalance".

It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.

In fact, a new study found that those who implemented a few positive lifestyle habits cut their risk of depression by over 50%.

And while this can be many things, a few lifestyle habits surround our 3 Mood Lifting Pillars: exercise, nutrition, and sleep.

As a reminder, here is what I suggest that has helped for me (and others I've helped):

  • Are you getting your 3-4 hours of weekly exercise, or working up towards it? If not, start doing it consistently now.
  • Are you sleeping 6-8 hours every night? If not, look at your routine and see if you need to get to bed earlier, drink less caffeine, and more.
  • Are you working up to a 80/20 in nutrition? 80% whole foods (protein, vegetables, fruits, etc) and 20% processed foods (pastries, cookies, etc) is what we find to be a healthy balance to adherence. Work up towards this to see it's physical and mental health benefits.

One of the things researchers note is to look at your daily habits to see what you can do better on.

And with these guidelines, you have a foundation to improve upon each pillar.

If you find something missing in these areas or room for improvement, make small adjustments overtime to build better habits around these.

It's all a matter of improving your daily actions one step at a time.

Don't overhaul your entire lifestyle if you can't.

Do something small, and build up on it.

Once it becomes a habit, and you're ready for the next time, do it.

The slight discomfort of adding a new thing to your routine compared to the extreme discomfort of overhauling your entire routine.

You're going to be more successful with the former.

So choose the former.

And if you need help with that, feel free to hop onto our email list and let's talk.

Until next time, Depression Slayers!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

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