One of the most amazing things about summer is that there are natural remedies everywhere to help improve your mood. The trick is to make sure that you take advantage of them while you can. The fresh air and sunlight are free resources that will help improve your mood, reduce stress, and improve your overall health. This is particularly important for anyone battling depression and especially treatment-resistant depression.
Get outside.
Many of us have spent a lot of time indoors as we were staying home and staying safe during COVID-19, which means that your vitamin D levels are likely much lower than they should be and you may be at risk of having vitamin D deficiency. Studies have shown a link between Vitamin D deficiency and depression. Getting outside and getting at least 10 minutes of sun exposure each day will help boost your vitamin D intake and ultimately help boost your mood. As we age, it is even more important to get a daily dose of sun because our skin becomes less efficient at synthesizing vitamin D the older we get.
Getting outside and getting fresh air has a number of amazing benefits for your body. It can help lower your heart rate and blood pressure, helps improve mental focus, boosts your energy, and helps clear out your lungs. The air outdoors has more oxygen than the air we breathe indoors, which helps the blood vessels in your lungs dilate to facilitate tissue repair and clean out any unnecessary debris.
Get active.
While simply getting outside has many benefits on its own, the best thing you can do outside is be active. Exercise helps mood regulation, sleep patterns, and appetite by increasing your serotonin levels. Try out new activities to add variation to your exercise routine and find what you enjoy doing. The best way to stay consistent is to do what you love.
Did you know that people who workout outside typically find it more enjoyable than working out indoors and are more likely to stick with their exercise routine long-term? Try out some of the activities listed below this summer:
- Walking/Running
- Hiking
- Swimming/Water Aerobics
- Biking/Mountain Biking
- Kayaking/Canoeing/Stand Up Paddle Boarding
- Tennis
- Golf
- Gardening/Yard Work
- Outdoor Yoga/Pilates
- Beach Volleyball/Basketball/Soccer
- Frisbee Golf
Develop a routine.
The hardest part of developing an exercise routine is getting started. Set a goal for yourself today and don’t be afraid to start small; the most important thing is to just get started. If you need to start with walking to the end of your driveway, there is no shame in that. Focus on your progress over time.
For many people, it’s easier to commit to doing one small thing every day than it is to commit to something bigger just a few times a week. For example, it will likely be easier to reach a goal of walking for 10 minutes every day than it would be to walk for 35 minutes two days a week. Wondering how it could possibly be easier to do something every day than just two days a week? The biggest barrier that keeps people from reaching their exercise goal is that they put off exercising to another day until they eventually forget all about their goal. By committing to one thing each day, you are taking out the option to push off exercising to another day.
Invite a friend.
Being active while you are socializing is a great way to try new activities and add variation to your workout routine. Invite a friend to go for a nature walk, kayaking, biking, or golfing. Being active while you socialize is a sneaky way to get your exercise in without even realizing that you are exercising. By inviting a friend along for an activity, you just might find an ongoing workout buddy to join you as you work towards your activity goals together.
Don’t have someone who would be interested in joining you? Consider joining a walking, hiking, or running club. Try searching for these groups online or on Facebook. Even if you don’t feel comfortable joining the group in person, many of these groups create virtual challenges where you can participate on your own and share your progress in the group’s online chat. You don’t have to participate in person to get the support and social connection you need.
Staying connected to friends, family, and your community is one of the most important keys to improve your mental health. Social connections help us to manage stress, reduce overwhelming emotions, improve self-esteem, and can even boost your immune system.
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Stephen Manlove, MD is one of the most entrepreneurial psychiatrists in the upper Midwest. Dr. Manlove graduated from the University of Minnesota Medical School and completed residencies in Psychiatry and Internal Medicine through the University of Virginia Medical School. He holds multiple board certifications in psychiatry/neurology, internal medicine and forensic psychiatry. This deep understanding of medicine gives him a unique ability to practice truly holistic psychiatry—fusing lifestyle changes and brain health best practices with genetic testing and a detailed laboratory workup to develop a personalized plan for each patient. As an early adopter of transcranial magnetic stimulation (TMS) and ketamine/Spravato, he and the Manlove Brain + Body team have helped thousands of patients suffering from treatment resistant depression, anxiety and PTSD.
