Aerobic exercise can help reduce depressive symptoms: try these foods too!

Depression is a pathological condition characterized by persistent mood and loss of interest in activities. It is one of the leading causes of disability in the world. More than 300 million people around the world suffer from depression. A systematic review and meta-badysis published in the Journal of Depression and Anxiety revealed that supervised aerobic exercises had important effects on antidepressant treatment in patients with major depression.

The researchers conducted 11 eligible trials involving 455 adult patients (aged 18 to 65 years) with depression. major depression as a primary disorder. Supervised aerobic exercise was performed on average for 45 minutes, at a moderate intensity, 3 times a week and for 9.2 weeks
. The results revealed a significantly greater overall antidepressant effect than antidepressants and / or psychological therapies.

In addition, aerobic exercise revealed moderate to high antidepressant effects among trials with a lower risk of bias, as well as significant antidepressant effects among trials with short-term interventions. (up to 4 weeks) and trials with preferences for exercise.

"Collectively, this study found that supervised aerobic exercises could significantly support the treatment of major depression in mental health services," said Dr. Loannis D. Morres, lead author, University of Thessaly, Greece.

Here are some foods known to also relieve depressive symptoms

1. Complex Carbohydrates: Include complex carbohydrate-rich foods such as whole grains and brown rice in your diet. They help you stay full and stay energetic

2. Vitamin D : A deficiency in this nutrient is often badociated with mood swings and depression. Mushrooms, oily fish, eggs and soymilk are full of vitamin D.

3. Antioxidants: Antioxidants can help reduce oxidative stress on your mental health. Berries and foods like cherries, grapes and dark leafy vegetables are your best choice.

4. Protein: Some protein-rich foods contain an amino acid called tryptophan, which helps your body turn serotonin into a chemical stimulant for the brain. Peas, bananas, beans, soy, lentils and paneer are good options, as are chicken and fish.

Disclaimer: This content, including tips, contains only generic information. It is not in any way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

(With ANI entries)