Frugal Blues Busters

Beating the blues can be a difficult task. If you are feeling blue for a prolonged period of time consulting a physician is a good idea. Together you and your health care provider can come up with an effective plan to beat the blues. This article contains helpful hints on how to manage the blues.

Get Moving!

Exercise is great for beating the blues. It gets the blood flowing and endorphins running. Endorphins reduce anxiety, decrease pain and fight depression. Walking, swimming, tennis, kicking a ball around with the kids are all terrific ways to get much needed exercise.

Eat Right:

Diet can have a huge impact on mood. It’s important to realize the effects and how certain foods can negatively or positively affect your mood. Here is some information about the foods to add and avoid in your diet.

Blues Busters

Complex carbohydrates
Consuming foods high in complex carbohydrates will help enhance the proper absorption of typtophan more effectively. Carbohydrates may also boost activity in the brain. Foods that are often referred to as "comfort foods" tend to be high in complex carbohydrates.
Leading Food Sources of complex carbohydrates: Broccoli, brown rice, wheat pasta.

Folic acid
Folic acid is often deficient in people who are depressed. This vitamin appears to have the ability to reduce the high levels of homocysteine associated with depression.
Leading Food Sources of folic acid: Lentils, spinach, beets, turkey.

Omega-3 fatty acids
Certain omega-3 fatty acids may be beneficial for depression. Docosahexaenoic acid is an omega-3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Low levels of DHA have been associated with depression.
Leading Food Sources of omega-3 fatty acids: Salmon, trout and tuna.

Magnesium
Magnesium is a mineral that may ease symptoms of depression by acting as a muscle relaxant.
Leading Food Sources of magnesium: Spinach, chocolate, pumpkin seeds, sunflower seeds.

Blues Enhancers:

Alcohol, Sugar, and Caffeine:

While these substances may temporarily cause you to feel relaxed or give you a boost of energy, they can also have the opposite effect, triggering a depressive mood. While you don't have to give up caffeine, alcohol, or sugar entirely, cutting back on your intake can help considerably to reduce depressive episodes.

Sleep

Getting proper rest is essential in fighting the blues. Individual sleep needs vary greatly and range between 6-10 hours per night for adults.

Frugal Fanatic Tip: 

The human body needs a certain amount of exposure to natural sunlight in order to stay healthy. The natural sunlight helps ensure that your body's circadian rhythm gets into the proper sequence. Minimum natural sunlight per day should be 30 minutes. During rainy days or to avoid sun burn during peak sun hours sitting next to a wide window could be a beneficial substitute.