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Matthew 1
Alan Matthew
Professor Judd Holder
Quarter Paper 2016
14 June 2016
The Importance Of Exercise & Nutrition In Battling Depression
Everyone in the world will go through a short phase, a day or two, of feeling sad, upset or
not feeling totally themselves. This is perfectly normal as it is impossible to remain in a positive
state of mind at all times in life. However, for many this feeling does not go away. For many, the
color leaves their life, food does not taste as good, activities that used to bring joy no longer do
and getting through each day is like wrestling your way out of quick sand. Depression is an
illness that affects more and more people every day, yet there is still a stigma attached to this
problem and many other mental health problems. There should not be. Many adults will go
through life suffering in silence because they are afraid and sometimes even ashamed that they
think the way they do or feel like they do. Would you feel ashamed if you broke your leg or
required stitches? Absolutely not. Depression is one of the most common mental disorders in the
United States that is often misinterpreted or misdiagnosed. Approximately 14.8 million
American adults suffer from depression currently and the number of people who suffer from this
illness appears to be growing instead of declining (Facts & Statistics). Also, suffering from
depression drastically increases the chance of developing other problematic health conditions
such as heart disease, obesity and sleep disorders. Not only is it distressing mentally,
economically the rise of depression is alarming. Medically, it costs roughly $210 billion annually
to treat depression which is expected to increase as more people develop the illness (Leahy). The
focus of this research paper is to identify the benefits of proper nutrition and exercise in battling
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the crippling effects of depression without the help of prescribed medication. Although
medication is favorable for some, exercise and nutrition is proven to not only reduce depression,
but it is also financially more viable for many.
Historical understanding of Depression
Depression has always been a mental health issue for the human race. The understanding
and knowledge of the illness has not always been as complex as it is today which resulted in
some questionable approaches of trying to heal or improve the problem. According to scholars,
the earliest recognition of depression was as far back as the second millennium B.C. however; it
was known as melancholia (Rasmi, Reiss & Dombeck). During this period, melancholia was
believed to be the result of “demonic possession” (Rasmi, Reiss & Dombeck) and was treated by
ministers, not medical professionals. It is important to understand that although the treatment
was wrong back then, melancholia was known to be a mental problem and not the result of any
physical ailment.
In the fifth century, B.C., this idea of demons and wicked spirits continued to be thought
of as the main reason behind melancholia. Many of the ancient Greeks and Romans believed that
exorcism would help people destroy their demons and evil spirits thus, used methods such as
torture and starvation to try and help (Rasmi, Reiss & Dombeck). Some doctors within the early
Roman and Greek community began to see depression as a genetic or mental problem which
resulted in different techniques to treat the problem. For instance, massages, baths and soothing
music were often prescribed to improve symptoms. One of the most famous Greek physicians in
the history of medicine, Hippocrates believed that the cause of depression was due to
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“imbalanced body fluids called humours (Rasmi, Reiss & Dombeck).” He categorized mental
issues into separate categories which included depression and brain fever. Hippocrates was of the
opinion that depression was the result of an excess of black bile within the spleen. In order to
resolve this, he would use bloodletting, a seemingly relaxing technique, as well as exercise and a
proper diet (Rasmi, Reiss & Dombeck). Historic Roman philosopher, Cicero had a differing
opinion to Hippocrates as he believed, like many other medical professionals, that melancholia
was triggered by distress and misery (Rasmi, Reiss & Dombeck).
As the Roman Empire regressed during the 5th century, so did the scientific understanding
of what caused any form of mental illness, including depression. As the Middle Ages began,
there was a mass paranoia about what caused melancholia. Christians and many other religions
began to see people who were mentally ill as infectious. They believed that witches and/or the
devil controlled them which resulted in more dubious techniques such as exorcisms and torture
methods like burning the person or drowning them (Rasmi, Reiss & Dombeck). These methods
were used by many but there was still a small minority who had different explanations such as
improper nutrition, anguish and/ or imbalanced bodily humors (Rasmi, Reiss & Dombeck).
When the Renaissance period began in Italy and spread throughout Europe, between the
14th and 17th century, mental illness and especially depression were viewed in two different ways.
One group believed that the mentally ill had to be executed as they could spread their illness
whereas the other group believed the theories that Hippocrates asserted and thought the mentally
ill should be treated using medical methods (Rasmi, Reiss & Dombeck). Scholar, Robert Burton
published a book in 1621 known as “The Anatomy of Melancholy” where he discussed the
psychological and social causes of depression and how it should be treated. His
recommendations included proper nutrition, exercising, travel, music and distraction. This book
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is still available today and is considered one of the great modern narratives.
The Age of Enlightenment began in the 18th century and continued through to the start of
the 19th century. With this new era, came a new idea about what depression was. Many believed
it was hereditary, which created weak characters. This led to many people being shunned or put
in jail. Due to this, many people who had a mental illness would either become homeless or put
in asylums (Rasmi, Reiss & Dombeck). As this era progressed, so did the understanding and
diagnosis of depression. Many doctors believed that aggression was to blame for the underlying
cause of depression which resulted in a diagnosis of soothing music, proper nutrition, and talking
about the symptoms with a close friend, relative or a doctor.
The search for proper knowledge continued and in 1895, Emil Kraeplin, a German
psychiatrist distinguished the differences between depression and schizophrenia. Around the
same time, the psychodynamic theory was created which studies “personality in terms of
conscious and unconscious forces, such as unconscious desires and beliefs (Definition…
Psychodynamic Theory.” This was a common treatment for depression during this time.
Sigmund Freud, an Austrian neurologist believed melancholia was a natural reaction to a loss.
This could be a real loss such as the death of a family member, or a symbolic loss such as failing
to achieve something that was important to you. He was of the opinion that the underlying
resentment or anger over loss made a person’s ego fragile which can cause self-destruction
(Rasmi, Reiss & Dombeck). Dr. Freud believed that psychoanalysis, making unconscious
feelings conscious, was the best treatment for depression (Rasmi, Reiss & Dombeck).
It was in the early 1950’s when understanding and scientific evidence became clearest,
after hundreds of years of disagreement as to whether depression was physical or mental, which
resulted in scientists splitting depression in to two separate categories. The first was known as
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Endogenous depression which was a result of genetics and several other physical difficulties.
The other was called neurotic depression which comes from a substantial change in life. For
example, loss of a loved one or loss of a job (Rasmi, Reiss & Dombeck). It was also in the
1950’s when medication began to treat patients for depression. This became the main source of
treatment and around the same time, more methods of therapy such as behaviorism and
cognitive-behavioral became useful (Rasmi, Reiss & Dombeck).
Nowadays, when knowledge and scientific evidence is at an all-time high, many doctors
understand that depression can be caused by various causes at the same time. It does not always
have to be one or the other. This has resulted in having more than one way to treat the problem
(Rasmi, Reiss & Dombeck). It is interesting to see how depression has been understood and
treated throughout time. It has not always been treated properly or fully understood, but it is
fascinating to know that no matter what the time period or era, many doctors thought that proper
nutrition and exercise could help ease the symptoms of depression.
Why do people develop depression?
As is evident by the developments and understanding throughout history, depression is a
complex issue. Every single person on earth is different, which means those affected by the
illness can have numerous reasons as to why. To combat and defeat depression, it is imperative
that the person understands their symptoms and look to receive treatment that suits them best.
However, finding the correct solution can be a case of trial and error which often makes people
disheartened, potentially making them more depressed. In USA, depression is a problem that 1 in
10 Americans will develop and 350 million people worldwide suffer from (Depression
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Statistics). So, why do people develop depression?
There are many reasons as to why depression is prevalent in American adults such as
significant life events, family history, drug and alcohol use, poor nutrition, and the type of
personality the individual has. Distressing life events seems to be the biggest cause of mental
illness because of the approach that the person uses to process what happened. Examples of
distressing life events include the death of a family member, losing a job, divorce or even a
sudden change of routine can be classified in this category. When going through these changes in
your life that cause stress, cortisol which is known as the stress hormone increases while other
hormones such as dopamine decrease (Bruno). If this cycle continues for an extended period of
time, depression can be developed. No one knows why some develop depression after a
significant life event, while others do not. Many researchers believe it may be dependent on the
way the person was raised and how they saw their own parents react to something stressful.
Family history and genetics are other factors that may increase the chances of developing
depression. It was estimated that if someone has a parent who has or has had depression, they are
almost 3 times more likely to be affected as well at some point in their life (All about
depression). Scientists have never been sure if the problem was hereditary or if the family
environment was the culprit but recently it has been determined that a susceptibility to
depression can be inherited from your parents (All about depression). Not only are you more
likely to develop depression, but there is also a chance of developing bipolar disorder because of
those who have bipolar disorder, almost 50% of them have a parent that has had depression (All
about depression).
Drugs and alcohol are perhaps the most dangerous way that a person can develop
depression. Often, people who are going through difficult times will turn to alcohol, drugs or
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both to improve their mood as these substances affect the central nervous system (All about
depression). What people do not realize is that although it may improve symptoms in the short
term, in the long term the symptoms will likely deteriorate even more. This can then lead to
heavier use which could cause alcohol poisoning, drug overdose or even death. Turning to these
substances for relief from your symptoms is a dangerous ploy that could require treatment for not
only depression, but substance abuse also (All about depression).
Improper nutrition is perhaps the simplest yet the most underutilized way to improve
symptoms of depression. It may be too simple to suggest that nutrition is the only reason for
indications of depression however; it has been proven that nutritional deficiencies can be a
reason for the depressed feeling. The average American diet is from poor sources and most
families eat fast food between 2 and 3 times per week. Not only is this hurting your bank
account, it is also damaging your health. Nutritional deficiencies such as omega 3 fatty acids and
Vitamin D are common within most of the American population. Omega 3 Fatty Acids are
imperative for proper brain function, including memory and mood whereas Vitamin D is just
starting to be recognized as an epidemic (All about depression). Other common deficiencies that
are linked to depression include, folate, Vitamin B complex and Amino Acids. So perhaps
instead of prescribing drugs, maybe Doctors should look at a person’s diet first.
Finally, personality styles can increase or reduce chances of developing depression.
Unfortunately, you cannot decide who you are. People who are known as worriers and tense tend
to be at the highest risk of developing depression. Someone who is very harsh on themselves
tend to have lower self-worth and people who are considered perfectionists tend to never be
satisfied with what they have achieved. Both of these personality traits can lead to depression
(All about depression). As is evident, depression can develop from numerous sources. This is
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why it such a difficult mental health problem to deal with because of the trial and error. Many
people develop depression because of multiple reasons which means there are multiple ways to
treat it. However, everyone is different and just because one way helps one person, the same
method might not help another.
How Can Exercise & Nutrition Help With Depression?
When most people think of exercise and proper nutrition, they tend to think of losing
weight, getting fit, and having that dream body. Although these are all true if you work hard
enough, many forget or do not realize the benefits that exercise and nutrition have on the mind.
Many who are seeking help for their symptoms of depression often turn to their doctor or a
psychiatrist and most go with the hope that the doctor will provide a magic pill that will make all
their troubles go away. Unfortunately, this is not the case and many of the medications that are
prescribed can cause more side effects than benefits. Although medication is an effective source
of relief for some, proper nutrition and exercise is a method that is underutilized by many
medical professionals today. Although there is no perfect solution for everyone, studies are
starting to show the incredible effects that exercise does have on the way we think.
James Blumenthal, a neuroscientist specializing in depression from Duke University
recently completed an experiment where he had 156 clients who suffered from mild to moderate
depression (Clear). In this experiment, he split the patients in to three groups. The first group
were on prescription medication only. The clients were prescribed Zoloft which is a common
drug used for depression, anxiety and obsessive-compulsive disorder. In 2011, just over 37
million prescriptions of Zoloft were used to treat problems such as these (Clear). The second
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group were to exercise three times per week while also being prescribed the same dosage of
Zoloft as group one. Exercise sessions were to last approximately 45 minutes. The final group,
group three were to use exercise only. The stipulations were the same as group two as they had
to exercise 45 minutes per session, three times per week (Clear). This experiment lasted four
months and each of the patients were monitored closely by the medical professionals involved.
After the four months were complete, the researchers found that the results were similar between
each of the three groups, to their surprise. The researchers decided that progress using the three
groups should be monitored longer term which yielded some very interesting results. The
patients were left to make their own choice for the following six months. Either continue on the
path that they were own, or try something of their own accord (Clear). Once the six months were
over, researchers found that the patients in group three, the exercise only group had significantly
better long term results than group one and group two. In group one and group two, many of the
patients had relapsed back in to depression, 38% and 31% respectively. In group three, only 8%
of the patients failed to see improvement in their symptoms (Clear). This is a success rate of over
90%. The researchers attribute this to the change you see in yourself while exercising. It alters
your mindset as you can see progress which subconsciously proves to yourself that you can
become healthier. Although medication does and can work, exercising “proves a new identity to
yourself (Clear)” which medication is not capable of doing. The researchers believe that
subconsciously, the patients who were on medication only, thought that they had not earned their
relief whereas those who were exercising, worked really hard to improve. Self-confidence goes a
long way in the process of defeating depression which is something medication will not give
you. Medication will alleviate symptoms of depression, but long term it will not help establish a
more self-confident identity (Clear). Researchers in this experiment also found that the longer
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you exercise, the symptoms of depression will decrease significantly. For example, if you walk
or jog for 50 minutes, your chances of developing depression will decrease by 50% (Clear). The
important thing to understand from this experiment is that self-confidence and an identity that
you are comfortable with are imperative to long term results and a happy life. Small daily
improvements, that are consistent with what you want to achieve can lead to a happier and stress
free life (Clear).
Many researchers, since the start of the twentieth century have been studying the
relationship between exercise and depression. Studies throughout this century have always
provided positive results when a patient performs the exercise at a sensible intensity level,
resulting in a higher heart rate. Many believe that this creates an antidepressant effect on the
body which is something to be looked at more closely (Craft & Perna). In another study, thirty
depressed individuals were allocated to an exercise group that acted similarly to a social support
group. The exercising involved walking between twenty and forty minutes, three times a week
for a total of six weeks. The researchers found that most symptoms of depression were reduced
for up to a period of three months. The alternative group who were not to exercise, the placebo
group did not see any improvement. This study also highlighted the longer lasting effects of
aerobic exercise on the symptoms of depression, compared to medication (Craft & Perna).
Although many of the studies involve aerobic exercise which is when oxygenated blood is
pumped to the heart, the effects of resistance training were also studied by researchers. Again,
results were positive as symptoms of depression did decrease however; it seems as though
aerobic exercise is more beneficial (Craft & Pern).
According to many physiologists, there are several reasons as to why symptoms of
depression are reduced when or after exercising including a thermogenic effect, release of
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endorphins, a distraction from your thoughts, and in increase in brain neurotransmitters (Craft &
Pern). Physiologists believe that the thermogenic effect, an increase in the bodies temperature,
helps reduce depression. They believe that an increased core temperature and an increase in
temperature of specific parts of the brain, including the brain stem, results in the muscles
relaxing and tension reducing (Craft & Pern). It is similar to the feeling of relaxation when
taking a warm bath. The second theory that many physiologists believe in regarding depression,
is the release of endorphins during and after exercise. Endorphins are associated with happiness
and satisfaction. The phrase ‘Runner’s High’ is often used after an athlete completes a long race
as it presumed that endorphins have been released to give that feeling of accomplishment. They
are often released during and after exercise nevertheless; this theory has come under some
scrutiny as some do not believe the release of endorphins is due to exercising (Craft & Pern).
Another theory provided by many physiologists discusses how exercise can distract a person
from their depressing thoughts and feelings. Not only exercise, but social interaction and writing
a journal has shown to help distract someone with depression from their thoughts. The results of
this theory are generally mixed but exercise is the one common denominator in improving
symptoms significantly (Craft & Pern). Finally, an increase in brain neurotransmitters, including
norepinephrine and dopamine, as the result of exercise, is a theory that physiologists are excited
about. These neurotransmitters are often reduced when an individual is depressed however; it is
thought that during exercise these are more readily available. Again, results are unknown but
research continues (Craft & Pern).
Proper nutrition is another key component that is often underutilized when battling the
symptoms of depression. It may not be as beneficial as exercise is on its own, but proper
nutrition and exercise is a combination that can alleviate depression very effectively. What you
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put in your body affects your mood and attitude. So it should be obvious that in order to be in a
positive frame of mind, humans should eat whole foods that are as close to nature as possible,
instead of eating processed, sugary and foods that are high in salt. Many processed foods have
aspartame in them which has been connected to depression. This artificial sweetener is known to
decrease serotonin which controls a person’s craving’s and mood (Mitchell). Although there are
many foods and beverages to include in your diet, there are many that you should limit or
completely cut out. Alcohol should be limited. Heavy use can lead to anxiety, and panic attacks.
Alcohol is also known to reduce serotonin, which can increase your chances of depression
(Mitchell). Alcohol is often used to alleviate symptoms of depression by people who are
desperate in the short term but long term, it can cause addiction or even alcohol poisoning as the
person builds a tolerance. Caffeine is another source that should be limited as again, it inhibits
your bodies ability to produce serotonin. It also increases the likelihood of insomnia, anxiety and
depression (Mitchell). Finally, avoiding foods that are low in nutrients but high in calories should
be a priority. Unfortunately, this the cheapest food available at supermarkets so is a staple in
many American family’s diets. These foods, that include ice cream, chocolate, and cookies, are
filled with refined sugars which give a person a quick period of feeling energized, before they
crash as their blood sugar level spiked and dropped quickly. It is essential that a stable blood
sugar level is achieved to avoid weight gain and/or increased chance of developing depression.
In order to be healthier and feel healthier, it is recommended that a person eats foods that have
nutritional benefits, aide sleep and improve their frame of mind. Foods that are high in folate can
reduce symptoms of depression such as almonds, chicken, spinach and fish. Foods that provide
Vitamin D, useful in reducing some mental disorders, such as Orange juice, milk, and
supplements are highly beneficial. Sun exposure is also a great source of Vitamin D. Omega 3
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Fatty Acids are essential in establishing proper brain function and sources include most types of
fish and supplements (Mitchell).
If a person can establish an exercise routine that they enjoy and will stick with, as well as
a healthy diet then it is likely that their life will improve. Exercise and nutrition are effective
tools in battling the symptoms of depression. Research shows that exercise and nutrition can
provide relief from depression over the long term. Medication is effective as well however; most
medications have multiple side effects and the same medication does not work for everyone
which can result in some trial and error before finding a suitable type.
Financial Implications Of Depression
Depression is not only a strain on someone’s mental health, it is also a massive financial
burden. Depression is increasing within the United States which means economically, this mental
health issue will continue to drain the economy but also the patients bank account. Proper
nutrition and an exercise routine may help lessen the economic burden on everybody involved.
It is important to understand the financial implications of mental illness as a whole within
the USA. With the recent increase in gun massacres across the country, many are wanting the
availability of mental health treatment to be increased. If services are easier to access, then
maybe people who have problems will go and speak to a specialist before they commit an awful
crime or ruin their lives. In the United States, mental health care makes billions of dollars every
year but this massive industry still cannot help everyone who needs it. This is mainly because of
two reasons which are cost and the stigma attached to mental health. $113 billion is spent on
mental health care within the United States, which is approximately 5.6% of the total health care
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expenditure (Kliff). Much of the money for mental health goes to prescription medications and
outpatient facilities which is the result of the Community Mental Health Centers Act of 1963
(Kliff). This bill determined that patients would respond better to treatment if they were in a
more comfortable setting, rather than an inpatient facility (Kliff). Many who suffer from a mental
illness can simply not afford to seek treatment. According to a study from 2009, there was
approximately 15.7 million people in the United States who underwent mental health treatment,
and one quarter of them said that they were the main financier (Kliff). Many who looked for
outpatient services paid up to $5,000 (Kliff). These numbers are too high considering most
Americans do have some sort of health insurance. Unfortunately, many insurers have restrictions
for mental health issues. Finally, budget cuts are often made to mental health services within
certain States, and between 2009 and 2011, roughly $1.8 billion was removed from mental health
budgets (Kliff). It is evident that mental health is a problem financially in the United States and
more has to be done for problems to be treated effectively.
Depression is one of the biggest mental health issues in USA. Adults with depression will
lose approximately 5.6 hours of productivity for every week that they are depressed, due to a
diminished ability to focus, and it is estimated that around 80% of people with depression have
their day to day routines compromised (Leahy). Being absent from work or short term disability
accounts for 50% of the lack of job productivity and a depressed employee will take between one
and four sick days in any given month (Leahy). It is also suggested that someone with depression
is almost ten times more likely to not have a job (Leahy). From one study, it was found that
people who have suffered with depression from an early age tend to make less money, have less
education and partake in less days at work each year. It is projected that mental health problems
from an early age can result in seven weeks of not working, 20% less potential earnings and if a
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family has one member who suffers from depression, they can lose up to $300,000 within a
lifetime (Leahy). The damming statistics continue as people with depression are less likely to get
married and can lose out on as much as $10,400 a year by the age of fifty. Depression is also
estimated to decrease a person’s earnings, within their lifetime, by 35%. If you were to include
every adult with depression in USA, it is estimated that almost $2.1 trillion of earning’s would be
lost in a lifetime (Leahy). It is also important to remember; this figure overlooks the yearly rise
in cost of medical treatment that everyone has to pay. Depression will not only ruin lives
mentally, but economically people are losing out on a lot of money. It is projected, due to the
increase in medical costs and less productivity in the workplace, $83 billion is spent on
depression annually which is more than the military spent when going to Afghanistan (Leahy).
Unfortunately, due to the rise of depression, the costs are getting higher every year. But, this can
be decreased if proper treatment is put in place. Economically, it makes a lot of sense to create an
environment where depression can be cured more effectively. Medication and cognitive
behavioral therapy are solutions that are currently used most often so, maybe more doctors and
medical professionals should look in to the benefits of exercise and nutrition to try and
discontinue this constant rise in costs. Depression leads to other problems such as heart disease,
obesity and sleep disorders which are often caused by inactivity, according to Centers For
Disease Control & Prevention (CDC). They estimated that Medicare and Medicaid spend
approximately $84 billion per year on these conditions. They also predicted that almost $80
million in medical costs would be saved annually if people became more active (Leahy).
Exercising and eating the correct foods results in less prescribed medication per year and visiting
the hospital less.
Conclusion
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It is quite evident that depression is a major problem in the United States of America.
Over 14 million Americans currently suffer from this mental health issue with numbers
appearing to increase instead of decrease. This research paper aimed to recognize how nutrition
and exercise can play an important role in reducing the crippling effects of depression, while
limiting prescribed medication. It was also a goal to prove that exercise and nutrition was
financially more feasible for many.
The history of depression is a fascinating and intriguing one. It was originally known as
melancholia and throughout history, reasons as to why people developed this illness varied. In
the fifth century, many believed melancholia was the result of evil spirits which resulted in the
person undergoing torture and starvation. Opinion continued to differ until Sigmund Freud, an
Austrian neurologist in the 19th century determined that depression was the result of a loss. From
there, understanding improved to the point where scientists understood that depression could be
the result of several sources and not just one.
There are several reasons why people develop depression including significant life
events, family history, drug and alcohol use, poor nutrition, and the type of personality the
individual has. Life events such as the death of a family member or loss of a job can trigger
symptoms of depression while your genetic makeup can play a significant role. If you have a
family member who has had depression, then you are more likely to develop it. Drugs and
alcohol with depression is a dangerous combination. Often, people turn to drugs and alcohol for
short term relief but long term, problems increase considerably. Poor nutrition includes
deficiencies that people do not realize that they have that can contribute to depression and
finally, the type of personality that a person has can decide if they will have depression. People
who are tightly wound and/or have high expectations tend to be susceptible to depression.
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Exercise and proper nutrition can play a vital role in defeating depression. In a recent
study, it was found that in the long term, patients who used exercise to alleviate symptoms of
depression had the lowest rate of relapse compared to patients who used medication and patients
who combined both exercise and medication. Although medication can help with depression, it is
claimed that exercises alters the mindset as the patient can see healthy progress, which
subconsciously highlights that they can improve whereas with medication, you do not have to
work to improve, and an identity will not be created.
Financially, mental health issues and depression in particular are a major burden on the
health industry. A person who has depression at work loses much productivity which results in a
loss of thousands of dollars over the course of their lifetime. It also limits the opportunity for
promotions and you are more likely to take sick days if depressed. Depression also leads to other
health problems such as heart disease which increases financial responsibilities.
Depression is an illness that can be cured. There are many options for people suffering
from this disorder to utilize however; to reduce costs and potentially increase long term success,
nutrition and exercise has to be exploited more.
Works Cited
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June 2016.
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Depressed." Primary Care Companion to The Journal of Clinical Psychiatry. Physicians
Postgraduate Press, Inc., 2004. Web. 13 June 2016.
Gaynor, Mitchell, M.D. "Diet and Depression." Psychology Today. N.p., n.d. Web.
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Post. The Washington Post, n.d. Web. 13 June 2016.