La Organización Mundial de la Salud (OMS) considera que la depresión es una de las epidemias del siglo XXI. Se estima que este trastorno mental, que afecta aproximadamente al 20% de la población, pasará a convertirse en la principal causa de discapacidad a nivel mundial en 2020.

Los síntomas que caracterizan a esta enfermedad del estado de ánimo son:

  • Tristeza.
  • Irritabilidad.
  • Falta de energía.
  • Sentimientos de culpa y desesperanza.
  • Apatía.
  • Pensamientos de muerte o suicidio.
  • Desinterés por actividades o situaciones placenteras.

Los problemas personales y laborales, el estrés y la ansiedad constituyen algunos de los factores potenciadores de la depresión. ¿Qué podemos hacer para evitar que esos sentimientos de tristeza, melancolía, angustia, ira o frustración se instalen en nuestra vida diaria e interfieran en la misma?

Toma buena nota de los antidepresivos naturales que pueden servir como coadyuvantes en el tratamiento de esta enfermedad.

Tomar el sol

Cuando nos encontramos decaídos, con el ánimo por los suelos y sin fuerzas para nada, algo tan simple como salir a la calle a que nos dé el sol puede hacer que nos sintamos más animados.

Darse un baño de sol eleva el optimismo. Y es que los rayos ultravioletas aumentan la producción de la serotonina, la hormona del placer. Este neurotransmisor también está implicado en la regulación del sueño, la temperatura corporal y la conducta sexual.

Por lo tanto, el sol proporciona una mayor sensación de bienestar y puede contribuir a aliviar los síntomas de la depresión, así como a conciliar el sueño. Parece que al exponernos al sol nos sentimos más relajados y llenos de vitalidad, y que el cansancio, la ansiedad y angustia que acompañan a la depresión se alejan.

Evidentemente, la exposición al sol se debe hacer con la adecuada precaución, y nunca en las horas centrales del día.

Reír

¿Sabías que la risa reduce el estrés y ayuda a tener una visión más positiva de la vida? Reír a carcajadas ejerce un efecto positivo en nuestro bienestar, y constituye una excelente terapia contra la ansiedad y la depresión.

Cuando nos reímos nuestro organismo segrega unas sustancias químicas denominadas endorfinas. Éstas actúan como analgésico y tranquilizante y provocan euforia. Soltando una buena carcajada liberamos las emociones reprimidas, y nos sentimos más relajados y felices.

Hacer deporte

Practicar cualquier deporte o bailar, son magníficas opciones para subir el estado de ánimo y disminuir el riesgo de sufrir depresión o prevenirla. La actividad física estimula la secreción de endorfinas, y parece conseguir efectos similares o incluso mejores que los fármacos antidepresivos.

Montar en bicicleta, nadar o caminar son ejercicios positivos para combatir enfermedades psicológicas como la depresión. El deporte moderado mejora los sistemas neurotransmisores y la autoestima, por lo que se considera un buen complemento al tratamiento contra la depresión.

Alimentos antidepresivos naturales

Para paliar los síntomas de la depresión o prevenir su aparición es importante que no descuidemos lo que comemos.

Debemos asegurarnos de que nuestra dieta aporte todos los nutrientes necesarios y de que en ella abunden alimentos ricos en:

  • Vitamina C (limón, naranja, cebollas, ajos, fresas, papaya…).
  • Ácido fólico o vitamina B9 (avena, espárragos, pimientos, patatas, lechugas, almendras…).
  • Triptófano (col, calabaza, castañas, plátano, higos, castañas, mango…).
  • Carbohidratos complejos (cereales integrales, legumbres…).
  • Ácidos esenciales omega 3 (pescado azul, aceites vegetales…).
  • Vitamina B12 (carne, leche, huevos…).

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