Everybody is going to have a point in their life where things don’t go their way. Sometimes it only doesn’t go their way for a day. But for some, those days turn into weeks, months, or even years of struggling with depression. It’s a feeling of being stuck like your life keeps beating you down and that the universe is doing everything to make you lose hope.
Life is hard, but that doesn’t give you the right to sulk. If you’re ready to change, then get ready because this is the article for YOU.
In this article, we go over:
✔ How food affects your mental health
✔ Small habits to fight depression
✔ Lifestyle changes that make a difference
1. How Food Affects Your Mental Health
What you eat doesn’t just affect your body, it controls your mood too.
Your brain depends on proper nutrition to be in its best shape. The right foods can help you feel happier, more energized, and more focused, while the wrong foods can make depression worse.
✅ We recommend:
- High-fiber foods (sweet potatoes, oatmeal, whole wheat bread, brown rice):
High fiber helps release serotonin, widely known as the happy hormone. When we eat high-fiber food, this hormone helps boost mood, reduce sleepless nights, and improve focus. - Protein-rich foods (chicken, eggs, fish, beans):
Red meat or white meat are good sources of protein. Protein helps with boosting amino acid activity, and a boost in amino acid activity has been shown to keep your energy stable and prevent mood swings. - Healthy fats (avocados, nuts, olive oil):
Fat is needed to structure the cell membranes in the brain. Being able to give the brain the supplies it needs will help support brain health and, therefore, emotional stability. This makes it easier to control your emotions and prevents verbal or emotional harm to others.
❌ Avoid:
- High-sugar foods:
High sugar can give you energy at the start, but in the long run, it causes mood crashes and increases anxiety. Avoid eating candy more than once every three days, stay away from cookies and sugary snacks daily, and limit them to 3 times a week. - Processed foods:
Processed food is high in sodium and salt, while also being drained of any nutritional value. As a result, it makes you feel sluggish and irritable. Instead, we recommend eating fresh fruits or veggies, as long as they’re not canned. - Alcohol:
Alcohol is a poison that disrupts brain chemistry and worsens depressive symptoms. Many use alcohol as an abusive outlet to escape reality, which only makes things worse.
2. Small Habits to Fight Depression
Food is just one piece of the puzzle. Your daily habits play a huge role in your mental well-being.
Here are three simple habits to boost your mood:
Get Moving
Exercise is one of the best natural antidepressants out there. Whether it’s lifting weights, jogging, or even just taking a walk, movement releases endorphins, your body’s natural mood boosters.
We recommend:
- 30-minute walks outside – The fresh air and movement of your body will kickstart serotonin and endorphins, giving you a feeling of happiness, gratitude, and productivity.
- Strength training – Same as walking outside, but instead of just boosting hormones, strength training offers an escape and a chance to relax your mind from reality. If you’re not into working out, try yoga, hiking, or dancing. Any movement counts.
- Going for a walk with a friend – Find a friend who is willing to spend time with you. Connecting with someone, whether it’s catching up or laughing at things only you and your friend understand, can help take your mind off things.
- Playing a game of pool or fishing with someone you trust
- Grabbing coffee and having real conversations
- Avoid parties and meaningless social events that drain you. Instead, focus on deep connections with people who genuinely support you.
🎯 Find a Hobby
Boredom and lack of purpose fuel depression. A hobby gives your brain something to focus on and improve
Try something new like:
- Music (learning an instrument) – Proven to reduce anxiety, stress, and increase intelligence.
- Sports (boxing, swimming, archery) – Individual sports or even team sports help with confidence, discipline, and act as an outlet after a long day.
- Art (drawing, painting, photography) – Pushes you to challenge your creativity and learn different perspectives.
- Cooking or baking – Learning a new skill gives you a sense of productivity and fulfillment.
We recommend picking something that excites you. Even if you’re bad at it at first, stick with it. You might just find your new passion.
3. Lifestyle Changes That Make a Difference
Depression isn’t something that disappears overnight. But small daily changes add up.
Here’s how to take control of your mental health:
✔ Fix Your Sleep Schedule
Aim for 7–9 hours of quality sleep. Poor sleep affects motor functions, leaving you sluggish and tired. Quality sleep helps restore energy and improves mood.
✔ Limit Social Media
Stop comparing your life to others. It’s not real. Social media is people sharing the best parts of their lives, not their entire reality. Don’t let it set expectations or create false comparisons.