Feeling blue?

Feeling blue? Recent research has uncovered some surprisingly effective, everyday ways to feel more upbeat and light-hearted, no Rx needed! You can feel sunnier right now simply by:

Exercising for 15 minutes!

“Exercise is likely our best antidepressant,” says psychiatrist James Greenblatt, M.D., coauthor of Breakthrough Depression Solution. The reason? Daily exercise works just as well as prescription antidepressants for many folks with mild to moderate depression— with zero side effects, according to Harvard Medical School research. And you don’t have to do a lot—just 15 minutes of walking or swimming does the trick. Consistency, however, is key, since over time regular exercise increases the mood-regulating hippocampus’s ability to grow healthy new neural connections that ease depression. Best of all, it’s never too late to start! The Archives of Internal Medicine reports that people who exercise regularly live happier lives— even if they take it up at age 85!

Eating like an Italian!

Depressed folks who switched to a Mediterranean diet (which is abundant in fruits, veggies, whole grains and lean proteins like chicken and fish) felt significantly better after 12 weeks; in fact, 32% no longer even met the criteria for depression, reports Australia’s Deakin University. Researchers believe that the diet’s high levels of antioxidants, fiber and fatty acids quash inflammation in the body that can inhibit the brain chemicals that prevent depression. Also smart: Eat more salmon; just 3 oz. has 80% of your RDA of B-12— levels of which plummet as we age—and dozens of studies link low B-12 levels with depression.

Going scent-free! According to a study in the Annals of Family Medicine, more of us are sensitive to fragrances (even ones we don’t actually notice!) than previously thought, a condition doctors call “chemical intolerance”— and people with sensitivity to scents are 85% more likely to suffer depression! The supersimple fix? Swap in unscented versions of your favorite laundry detergents and body washes.

Getting online!

“Our connections to others are critically important for self-esteem and mood,” says Dr. Greenblatt— and those social contacts don’t even need to be made in person! According to a study by the Phoenix Center policy group, doing nothing more than spending time on sites like Facebook or talking with faraway loved ones via Skype reduces depression 20% in folks 55 and over. Glancing at a snap- shot of a loved one works, too, according to a new UCLA study, which shows it immediately boosts feel-good serotonin.

—Kallie E. Kristensen