Depression has become a significant issue in today’s fast-paced lifestyle, affecting both mental and physical health. Alongside modern medicine, ancient Indian scriptures, particularly the Bhagavad Gita, offer profound wisdom on maintaining balance in life. By following these teachings, we can tackle challenges like depression more effectively.

In the Gita, Lord Krishna emphasizes the importance of balance—moderate food habits, lifestyle, and proper sleep patterns. He also explains how constant rumination and attachment to specific outcomes can lead to emotional turmoil. This cycle can eventually push a person towards depression. Based on these teachings, here are some ways to maintain self-control and combat depression.

1. Balanced Lifestyle (Moderate Diet and Routine)

According to the Gita, it is crucial to maintain moderation in diet, lifestyle, and daily routines.

• Balanced Diet: Avoid heavy, oily, and excessively spicy foods. Opt for a sattvic (pure and healthy) diet, including fresh fruits, vegetables, grains, and light meals. This not only balances the body but also keeps the mind calm, reducing the risk of mental stress and depression.

• Physical Activity and Rest: Regular exercise and walking in fresh air strengthen mental health. Adequate rest and peace are also essential. Incorporating yoga and pranayama (breathing exercises) into your routine balances both body and mind.

• Proper Sleep Routine: The Gita stresses the importance of sleeping and waking up at the right time. Getting enough sleep and waking up early improves both mental and physical health. Irregular sleep patterns and staying up late contribute to mental stress and increase the risk of depression.

2. Control Over the Mind and Senses (Letting Go of Obsessive Thinking)

The Gita teaches that a person becomes attached to what they constantly think about. This attachment, if unmet, turns into frustration, despair, and eventually depression.

• Control Over Thought Process: Avoid excessive thinking about a single subject. Practice freeing your mind from unnecessary thoughts. Meditation is an excellent tool for achieving this. Through meditation, the mind becomes calm, thoughts become manageable, and it becomes easier to deal with depression.

• Detachment: Lord Krishna advocates for Karma Yoga, which involves performing duties without being attached to the results. Similarly, being overly attached to any person or object can lead to disappointment and depression. Focus on fulfilling your responsibilities with dedication but let go of worrying about the outcomes.

3. Anger Management and Patience

The Gita also explains that desire (unfulfilled wishes) often leads to anger. Anger clouds judgment, leading to confusion, loss of memory, and ultimately, the destruction of wisdom. This lack of mental clarity can result in depression.

• Control Anger: When things don’t go your way, practice patience. Instead of reacting immediately in anger, take a step back from the situation. Focus on deep breathing and engage in a calming activity to avoid falling into a spiral of negative emotions.

4. Practice Meditation and Spirituality

The Gita highlights the immense benefits of meditation. Meditation brings calm to the mind, enhances control over the senses, and helps combat depression.

• Meditation and Breathing Exercises: Set aside time daily for meditation. It helps balance your mind and provides relief from depression. Pranayama also promotes mental peace, helping to overcome life's challenges.

5. Company and Associations

The Gita emphasizes that the company we keep profoundly influences our thoughts and emotions.

• Positive Company: Surround yourself with people who think positively and support you. Avoid negative company that can drag you into depressive thoughts. Positive associations uplift your mood and help maintain emotional well-being.

Conclusion

The wisdom from the Bhagavad Gita provides practical solutions for dealing with depression. Maintaining balance in diet and lifestyle, practicing meditation, letting go of attachment, and managing anger contribute to mental peace and stability. By living a life of balance and mindfulness, we can not only overcome depression but also lead a happier and more fulfilling life.

These teachings remind us that with discipline, faith, and a positive outlook, every problem, including depression, can be managed successfully.

 Japan consistently ranks as one of the world’s healthiest nations, known for its high life expectancy and low rates of age-related diseases. The secret to their longevity? A holistic approach to health and wellness that encompasses diet, movement, and mindfulness. These time-tested practices are gaining attention globally for their ability to promote youthfulness and fight the effects of aging. Here are five essential health tips from Japan that you can incorporate into your daily routine to enhance vitality and support graceful aging.

1. Harness the Power of Green Tea

Green tea, or "ocha," is more than just a beverage in Japan—it’s a wellness ritual with profound anti-aging benefits. Rich in antioxidants like catechins and polyphenols, green tea helps neutralize free radicals, which are harmful molecules that accelerate aging and contribute to chronic diseases.

Research published in the Journal of the American Medical Association (JAMA) found that drinking five or more cups of green tea per day can lower the risk of cardiovascular diseases and support longer life expectancy. Green tea’s anti-inflammatory properties also promote skin health, helping to reduce wrinkles, protect against sun damage, and maintain a radiant complexion.

Tip: Swap your sugary drinks or coffee for 2-3 cups of green tea each day to improve your skin’s vitality and overall health.

2. Embrace a Plant-Based Diet (Washoku)

The traditional Japanese diet, known as washoku, is a cornerstone of their health and longevity. This plant-based diet focuses on whole foods like fresh fish, vegetables, seaweed, and fermented items such as miso and natto. These foods are high in essential nutrients like fiber, vitamins, and omega-3s, while being low in harmful fats and sugars.

Seaweed, a common staple in Japanese meals, is particularly beneficial as it provides essential minerals like iodine, calcium, and magnesium that promote skin elasticity and hydration. Studies have linked the washoku diet to reduced risks of age-related conditions like obesity, heart disease, and diabetes, which are prevalent in many Western countries.

Tip: Include more plant-based meals, seaweed, and fermented foods like miso soup in your diet to promote long-term health and youthful skin.

3. Adopt Hara Hachi Bu: The 80% Full Rule

In Okinawa, a region famous for its abundance of centenarians (people over 100 years old), the practice of Hara Hachi Bu—eating until 80% full—is widely observed. This mindful approach to eating emphasizes portion control and allows the body to digest food without overloading the system.

A study in Nature Communications found that caloric restriction can slow down the aging process and enhance longevity. By eating in moderation, you not only maintain a healthy weight but also improve metabolic function and reduce oxidative stress, which are linked to aging.

Tip: Practice mindful eating by slowing down during meals, paying attention to your body’s hunger signals, and stopping when you feel about 80% full.

4. Incorporate Daily Movement

In Japan, physical activity is woven into daily life rather than relegated to gym sessions. Whether it’s walking, cycling, or practicing traditional exercises like tai chi or yoga, the Japanese prioritize natural movement to stay active.

Research from The Lancet suggests that regular physical activity is one of the most effective ways to reduce the risk of age-related diseases such as heart disease, stroke, and dementia. By staying physically active every day, you improve cardiovascular health, strengthen muscles and bones, and maintain cognitive function.

Tip: Aim for at least 30 minutes of daily activity, such as walking or cycling, and incorporate mindfulness exercises like yoga to reduce stress and improve mental clarity.

5. Prioritize Rest and Sleep

Sleep is a vital aspect of Japanese wellness, seen as essential for both physical and mental rejuvenation. During sleep, the body repairs damaged cells, produces collagen, and flushes out toxins—all key factors in maintaining a youthful appearance.

A study from the Journal of Clinical Sleep Medicine highlights how poor sleep quality accelerates the aging process by impairing skin health, increasing stress, and diminishing cognitive function. The Japanese value structured sleep routines and often indulge in short afternoon naps (inemuri) to recharge.

Tip: Prioritize 7-8 hours of quality sleep each night and consider taking a short nap during the day to reduce stress, support cognitive function, and maintain youthful skin.