How can exercise help people with depression? Improving sleep quality They also recommend doing exercises that strengthen the muscles on 2 days each week. The Centers for Disease Control and Prevention (CDC) urge people to follow these guidelines as far as they are able. A person could divide this into, for example, 15 sessions of 10 minutes a week or 30 minutes on 5 days of the week. One meta-analysis found that doing more than 20 minutes of low-to-moderate intensity exercise can increase energy and reduce fatigue.Ĭurrently, physical activity guidelines in the United States recommend 150 minutes of moderate intensity exercise a week for adults. Exercisingīeing active can reduce fatigue by promoting better sleep. Learn about psychotherapy as a treatment for depression. The doctor may also recommend psychotherapy. If medication is the source of fatigue, switching to another antidepressant may help. While other coping methods can help, proper diagnosis and treatment are usually essential.Ī doctor can also help determine whether the fatigue is due to another medical condition or whether it is a side effect of antidepressant medication. The best way to deal with depression and fatigue is to speak with a doctor, if possible. Ways to help manage depression fatigue include: Talking to a doctor Some antidepressants, however, can cause significant fatigue. What is chronic stress, and how does it affects a person’s well-being? MedicationsĪntidepressants work by acting on the brain’s neurotransmitters to help them regulate a person’s mood more effectively. It may also lead to a person withdrawing from social activities and having difficulty thinking clearly. The same research suggests that stress can also cause inflammation in the body, which can lead to hypersomnia and fatigue. These stressful life events can include the end of a relationship or close friendship, the death of a loved one, significant financial loss, a job change, and health-related events, such as a cancer diagnosis. Research indicates that stressful life events can significantly increase a person’s risk of developing major depressive disorder. These are neurotransmitters in the brain that play an essential part in regulating mood and energy. Stress can affect the levels of serotonin and dopamine. In particular, the researchers found that Western-style diets containing red and processed meats, refined grains, sweets, high fat dairy, and other unhealthful foods may increase the risk for symptoms of depression in some people. However, more research is necessary to confirm these findings.Ī second meta-analysis also associated specific dietary patterns with an increased risk for depression. The report found some evidence that diets that include more anti-inflammatory foods may lower some people’s risk for depression. A 2018 meta-analysis looked at multiple studies investigating the link between diet and depression risk. Researchers have long speculated about whether diet affects mental health. Learn more about the link between depression and sleep. A 2015 study found that depression is common in people with sleep apnea and that it relates to the severity of sleep apnea.įurthermore, the study found that treating sleep apnea improved depression symptoms. Obstructive sleep apnea is another sleep disorder that has links with depression. Hypersomnia refers to excessive sleepiness. Insomnia means having trouble falling asleep or staying asleep. Research suggests that many people with depression and other mental health conditions, such as bipolar disorder, experience both insomnia and hypersomnia. People with depression often have a lower quality of sleep than those without this condition. Lack of sleep alone may not cause depression, but it does increase the risk and can make symptoms worse.Įven if a person with depression is getting enough sleep, they may not wake up feeling refreshed. Sleep is essential for regenerating the body and replenishing energy. We discuss each cause in more detail below.
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