How To Cure Depression. Depression really is a modern age disease. If we take a look at this graph we can see
that the average rate for depression for the generation of people who are currently over
the age of 60 is 10%. which when you think about it is pretty darn
high. However, if you look to the left each of these
lines represents another generation. The generation of people who are currently
45 has a rate double that of the 60-year-olds generation. The rate of depression is 20%. And if we look to the far left the generation
that is currently around the age of 25 (which is most of you guys) is already at 25%. If we assume this line continues at the rate
is it, it’s estimated that 1 in 2 people will have experienced depression by the age of
60. that’s half of the population. There’s definitely an issue here. And it’s very apparent that this issue is
caused by the massive changes in society today. Because the generation of people who are currently
60 years old lived a very different life from you guys. They had no access to the internet, no smartphones,
there were no forms of social media like Facebook and instagram, there was no way to order things
right to their frontdoor. It’s clear that depression is caused by this
sudden change in environment. So what exactly can we do to cure depression? Well, a professor by the name of Steven Ilardi
dedicated his entire career to figuring out this question. He and his team conducted dozens of studies
and came to a conclusion. There are 6 things you need to work on in
order to cure your depression. These 6 things are all results of the massive
amounts of change that we’ve undergone in the past couple of decades. 1. Physical Activity Physical Activity is something we used to
do A LOT of. If you think about it not too long ago we
were busy out in the fields tending to our crops all day or in the woods hunting for
food. On average we used to exercise for at least
4 hours a day. Think about your own life … how many hours
are you exercising per day? Most people with office jobs have virtually
no exercise. This is a huge difference, But just how effective
is the exercise in regards to treating depression. Well…Researchers compared Zoloft (which
is one of the leading pharmaceutical drugs on the market right now) with aerobic exercise. In this case, it wasn’t even a lot of exercise
it was only 30 minutes of brisk walking, 3 times a week. The patients who were prescribed the exercise
did just as well as those who took the medication. Funny enough the patients on Zoloft were found
to be 3 times more likely to become depressed again after a 1 year follow-up. One of the reasons why researchers think exercise
is so effective is because of what it does to your brain. When you exercise important neurotransmitters
such as dopamine and serotonin have increased activity levels. These same neurotransmitters cause depression
when they are at low levels. And These are the same neurotransmitters all
those anti-depressants out there are targetting. So why take those drugs when you can just
exercise and have the same result, without any of those nasty side effects, and on top
of all that having a healthier better looking body. 2. Omega-3 Fatty Acids The supplement community is often split between
which supplements you should take. However it’s almost universally accepted that
Omega-3 Fatty Acids (which usually comes in the form of Fish Oil) is a must have supplement. Hell even famous Olympic swimmers were asked
if they could just take one supplement for the rest of their life, almost all responded
with Fish Oil. But why exactly are Omega-3 Fatty Acids so
beneficial? To understand this you have to understand
how our body deals with fats. These two fats are called essentials fats
because we are unable to produce them on our own. We must get them from outside sources. Omega-6 fats are pro-inflammatory while Omega-3’s
are anti-inflammatory. Omega-6’s are found in grains and seeds, animals
that eat them or are fed them, and especially fast food which is cooked in them. Omega-3’s, on the other hand, are found in
grasses, plants, algae and the animal that eat them such as fish and free-range animals. The ideal balance of Omega-6 to Omega-3’s
is anywhere from 1:1 – 3:1. This is the balance that most of our ancestors
were able to maintain with their natural diets. But when researchers looked at the ratio in
modern day Americans they found that our ratio was a whopping 17:1. This means the average American is heavy on
the inflammatory side, and that’s never a good thing. Because if you look at all of the major diseases
that plague the modern world like cancer, heart disease, allergies, they’re all under
the category of inflammatory diseases. So with this knowledge scientists hypothesized
that maybe if you started supplementing Omega-3’s you could combat all of this. They conducted dozens of studies and found
that not only did people who suffer from depression feel better. But this supplementation also helped with
a variety of other diseases like the ones we just mentioned. They found that the ideal dosage for those
who have Depression is 1000-2000mg EPA (which is one of the acids in Omega-3’s). Something very important to note is that if
you do decide to purchase fish oil supplements you must refrigerate them or else they will
oxidize and essentially become toxic for your body. You must also make sure the brand of fish
oil you are purchasing uses some method to purify the oil, as the majority of fish nowadays
are farm bred and contain many toxins. 3. Sunlight Sunlight is very important for 2 reasons. The first reason is fairly well known, and
it deals with a special little vitamin called Vitamin D. Vitamin D comes from your skin
when it is exposed to sunlight and is primarily responsible for things like your bone health,
your immune system, and muscle health. However, researchers have also found that
a lack of vitamin D will cause problems such as cancers, diabetes, and especially mental
health. Vitamin D is actually becoming a very big
problem as so many of us are spending more and more time indoors. In fact, over 40% of people nowadays have
a vitamin D deficiency to some degree. That’s a lot of people. So that’s reason number 1 to getting more
sunlight – in order to get more vitamin D. Reason number 2 is something that you wouldn’t
really expect. See there’s something very special about sunlight
that normal indoors light can not provide for us. Sunlight is many many times brighter than
indoors light. It turns out that our bodies need sunlight
in order to set our circadian rhythms right. This is essentially the bodies internal clock
that makes sure you feel tired at the right time, makes sure you get certain hormones
at the right time and makes sure you feel sleepy at the right time. All of these problems have been shown in studies
to be a direct link to depression. Imagine feeling tired all day and being unable
to sleep. These are common problems that most people
with depression have. The only problem is that this clock needs
to be adjusted all of the time. If you were to lock yourself in a black room
your body’s clock would start malfunctioning. You’ll think it’s day when it’s night and
your hormones will be all over the place. We need bright natural sunlight at least once
a day in order to set these clocks right. Research suggest simply walking outside when
the sun is high for just 10 minutes can properly adjust your cycadian rhythm and combat all
these potential side effects. 4. Healthy Sleep Researchers found that disrupted sleep was
one of the most potent triggers of depression. They found that people who slept at extremely
abnormal times that differed every day were more prone to developing depression. This means that if you’re the type of person
who stays up all night watch shows or playing games you fall into this category. Healthy sleep translates into 7-8 hours of
sleep with some people being outliers. One of the big complaints that you guys probably
have are, “well it always takes me forever to fall asleep, so I can’t really control
how much sleep I get.” there are a couple of simple tips to combat
this. 1. Don’t use a computer or phone an hour before
you plan on going to sleep as it prevents the production of melatonin the hormone which
makes you sleepy. 2. Only use your bed for sleep and sex. This programs your brain to associate it with
sleep 3. Do activities during the day. The ideal day, which is something that our
ancestors had was packed with activities so that by the time it was bed time, they were
able to fall asleep easily. 5. Anti-Ruminative Activity Researchers found that the more we ruminate
(which is essentially thinking about the past) the more likely we are to get depressed. You might think well it’s perfectly normal
to think about your past a lot isn’t it? Well in small quantities it’s fine but with
uprising of technology and the internet more and more people are spending more time alone. The problem with spending time alone is that
you tend to ruminate A LOT. You think about something embarrassing that
happened over a year ago. You think about how you used to be bullied
in the 5th grade. It’s these types of thoughts that can bring
you into depression if repeated enough. In order to combat these researchers suggest
that you find engaged activities to partake in. This covers a wide spectrum of things such
as any social gathering like clubs, sports, parties. This also includes Any Solo engaged activities
like working on your art/projects. The great thing about finding engaging activites
is that they are exciting enough that you don’t really have time to think about the
past. And if they are engaging enough, by the end
of the day when you’re about to go to sleep you won’t spend an hour in bed rolling around
thinking about that time so and so said something mean to you. You’ll be tired enough that your mind will
be quiet and you’ll quickly to sleep. 6. Social Connection The 6th and final factor is probably the most
important Social Connection. We humans are social creatures, we’ve always
stuck in groups. What made us so durable as a species was our
ability to work as a team and overcome any obstacle. This level of teamwork meant humans used to
spend the majority of their days with other humans. This is not the case anymore. In fact Half of Americans report having no
close friends (Smith-Lovin 2006). There are countless studies that support the
idea that having a strong social network is vital for a healthy life. In fact a recent sutdy conducted by the University
Of Michigan found that bonding with other humans releases certain hormones that reduce
stress and anxiety significantly. Researchers have also found that social isolation
will literally cause your brain to shrink. Socializing is simply THAT important. One of the main reasons I believe social connection
is such a big problem nowadays is due to a lack of face to face interactions. We spend so much time on social media communicating,
but we barely spend any time face to face. Communicating over social media isn’t nearly
as satisfying as speaking with someone in person. At a biological level this is true as well,
the hormones produced in online social media interactions is singificantly different than
the ones produced face-to-face. Humans need to be face-to-face in order to
build long lasting trust and a deep relationship. Socializing and making friends is something
that requires practice and tons of calibration. Nowadays we can hide behind screens and talk
via text. The ability to interact with someone face
to face is a skill that is rarely ever practiced. Luckilly for you it’s my job to teach you
as much of these skills as possible. Which is why I have dozens of videos on this
subject that I will link to in the description below. And that’s it these are the 6 factors you
need to keep in mind in order to combat your depression. These 6 factors have been shown time and time
again to work, so I’d advise you to take them very seriouslly. If you found value in this video make sure
you subscribe and hit that bell icon. For those of you that want to learn more about
building healthy social networks and improve your social skills checkout this video right


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