Millions of people suffer from low mood and depression each year, many undiagnosed or too embarrassed to take positive action. Yet, most people with depression seek treatment from their health care providers or GPs first, which generally results in being treated with drug therapy alone.
What many health providers fail to realise, is that there are a range of ways you can naturally boost your mood and help overcome depression. Many of which can as effective as the drugs given but are much safer and without side-effects. Here are 12 ways to get you started:
However please note if you have been feeling low for a few months, have poor sleep and have lost motivation and hope then its important you visit your doctor. Adding to your nutritional plan can be done in collaboration with your GP
if you are struggling with low moods ,anxiety or general unexplained symptoms, creating a more nutritious diet can have some really positive effects.
First of all ,if your overwhelmed and over-stressed, get help, talk to a friend, get an appointment for a counsellor. Get help de-escalating the effects. Get your sleep sorted. You need good quality sleep. Drink plenty of water, get out in nature and learn some basic meditation and mindfulness. Also get moving -even for just 5 mins a day. the body needs to move and if you don’t , and you eat poorly and worry all the time , you have a recipe for not feeling good.
Know that with small changes , you can start to see some results that can motivate you to add more things in your daily life. Do something small but if you are overwhelmed ,stressed and highly anxious , talk to someone. Reduce the overwhelm. The brain struggles to make decisions, see clearly when in high states of stress. Then create a plan or get someone to help you do it. No-one deserves to feel that way all the time. Its normal for many of us to experience some of these things, occasionally get ill and sometimes feel a bit off, but we deserve to feel happy healthy and live life with vitality.
Some other things that can help
1. Take Vitamin B-3
Niacin is vitamin B-3, one of the water-soluble B-complex vitamins. Niacin’s feature is its ability to greatly reduce anxiety and depression. Dr Andrew Saul uses it on his patients and calls the effect the ‘niacin flush’.
Your body is exposed to hundreds, if not thousands of chemicals each day. You can imagine then how many unwanted chemicals are lurking in your body on a daily basis. Many of which have trouble getting out of your system. Sherry Rogers M.D says “There are 12 common chemicals often trapped inside the average person’s body – all that have been found to cause depression or damage the nervous system, in addition to causing many other problems.”
3. Eat Bananas
Tryptophan is the key ingredient in making serotonin (the happy hormone); without it, serotonin won’t be produced. Because the body can’t make its own tryptophan, it must be taken in as part of the diet. that is why tryptophan is known as an “essential” amino acid. Bananas help overcome depression due to their levels of tryptophan. Without adequate tryptophan from our diet, our body is unable to produce enough of this happy hormone, and therefore can lead to a lowered mood. The highest sources are from animal products including turkey and chicken, but bananas als contain a significant amount. Among other functions, serotonin promotes feelings of calm, relaxation, and sleepiness. Many of today’s powerful antidepressant drugs actually work to increase the level of available serotonin in the brain.
4. Enjoy A Handful Of Nuts And Seeds Regularly
Tryptophan can be found as a supplement and in foods, particularly in nuts and seeds. Just like banana, nuts and seeds are chock full of tryptophan, so simply by eating them regularly you can help your brain produce more serotonin. For best results and health benefits, however, nuts and seeds should be raw, unprocessed and activated minimising their acidity and improving digestibility.
5. Up Your Omega-3 Intake
People with diets high in omega-3 essential fatty acids often have lower rates of depression. Eat salmon, trout, herring, sardines, anchovies, mackerel, flaxseed and walnuts. Unfortunately, vegan sources of omega-3 are in ALA form, which our body struggles to convert to the powerful EHA and DHA required for healthy brain function.
6. Supplement With St John’s Wort
In a study published by the Cochrane Library, the researchers compiled the results of 29 prior trials, involving a total of 5,489 participants who were randomly assigned either St. John’s wort, a placebo, tricylclic antidepressants or selective serotonin reuptake inhibitors (SSRIs) to treat mild to moderately severe depression. St. John’s wort was found to be more effective than a placebo and at least as effective as both tricylics and SSRIs, but with fewer side effects.
7. Use Lavender And Bergamot Essential Oils
One essential oil that stands out for depression is bergamot (Citrus aurantium (L.) var. bergamia). Many citruses are acknowledged for their uplifting effects, but bergamot is particularly powerful. Rub some bergamont or lavender essential oil on your temples, neck, and wrists for a boost to your mood and a reduction in stress/anxiety. Other great ways to benefit is to have a warm bath with a few drops of lavender and bergamot oil, or spritz the blend on your pillow. Placing a small, fragrant lavender plant on a windowsill you walk by regularly will also give you a gorgeous, calming scent that travels with the breeze. Opt for natural bergamot or citrus scented house cleaners too to keep benefitting from the mood and energy boosting effects.
8. Supplement With L-Theanine
L-Theanine is a water-soluble amino acid. It’s found mainly in green tea and black tea and is also available as a supplement. Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness. Dosage: A typical cup of black tea contains only about 25 mg of l-theanine and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.
9. Enjoy Lemon Balm Tea
Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly. Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or 1/4 to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.
10. Exercise Regularly
Moderate exercise can actually prevent episodes of depression in the long term. Data regarding the positive mood effects of exercise involvement, independent of fitness gains, suggest that the focus should be on the frequency of exercise rather than duration or intensity until the behavior has been well established. Even low levels of physical activity (walking and gardening for 20-30 minutes a day) can ward off depression in people of all age groups. It’s fascinatingly powerful stuff!
If you have been very inactive for a while ,get a health screening and create a simple step 30 day plan. Small daily activit’s can produce some great results in a short time
11. Spend More Time Outdoors With Friends
When you seem stressed or down, many people tend to suggest you: Take a breath of fresh air. Walk it off. Get out and see people. Turns out all those things combined may, in fact, make you feel better—a lot better—a new large-scale study suggests. Group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being, according to the study conducted by the University of Michigan, with partners from De Montfort University, James Hutton Institute, and Edge Hill University in the United Kingdom.
But you don’t always need to be outdoors with others. In another study, participants who walked in a natural area for 90 minutes showed less activity in a brain region associated with depression than those who walked through a city or other urban area.
Just by being outside you’re helping to reduce your risk of vitamin D deficiency too which is also linked to depression. Low serum levels of vitamin D are associated with clinically significant symptoms of depression in otherwise healthy individuals, so if you need to relax, unwind, and boost your mood – exercise or simply enjoy being outdoors more regularly. An average adult only needs 10 minutes a day of sun exposure to help maintain healthy vitamin D levels. If you’re schedule doesn’t allow for being outdoors in the daylight, there are also vitamin D supplements available.
12. Make Sure You’re Getting Enough Vitamin B12
Low levels of B12 can be a risk factor for depression, and it’s common in vegans and alcoholics. There are very few vegan-friendly foods that contain B12, so if you suspect you’re low, make sure to supplement with high-quality B12 to boost your levels. Signs include fatigue, shortness of breath, tingling and numbness in the extremities, headache, dementia, disorientation, and loss of concentration and memory.
Also, watch how much you drink. Alcohol naturally reduces your levels of B12 as it damages the cells in your stomach lining, reducing absorption of the B12 you ingest. So if you enjoy a regular glass of wine or beer, but you’re feeling flat, you may want to reduce how often you’re drinking. The daily recommended intake of vitamin B12 for healthy adults is 2.4 micrograms. Good sources of B12 are often animal-based foods and include snapper, prawns, algaes, sea plants and miso. However, you can also get B12 from vegan nutritional yeast.
Depression and anxiety affects so many of us, yet it still remains such a taboo topic. Despite what the medical profession may say, you don’t need to jump straight to medication with a range of nasty side effects (some even include depression as a side effect!). Instead, try these 12 tips to help manage depression naturally, and seek the help of a health professional who is willing to work with you with a holistic view.
Meditation and Mindfulness
Learn some basic meditation and mindfulness . Learning to slow down your mind, notice your thoughts, rest and breathing well can contribute to lowering resistance. (often linked with inflammation) It will also help induce states of well-being, clarity and calmness. See my other articles for meditation or check out www.tomevans.co . His website is full of free very easy to do simple yet powerful meditations. Also many Yoga classes include meditation practice so you can get some help and support to help you learn the process. I love Yin yoga , as it helps my tired stiff body get a ful stretch, focus me on those parts and helps my breathing deepen . I saw some really good results of doing a simple series of stretches daily when I had back trouble and tight muscles due to stress overload.
Stress- ahh the modern issues affecting so many people . Most of all ,if you are experiencing overwhelm and stress -Talk to someone!!. Often a trained therapist, coach, counsellor can help you verbalise your stress, your concerns . They can also help you learn some tools to reduce it. Once the stress reduces you are then in a better mindset to look at practical issues. Look at what you can control and make some simple changes . Examine your life to see if an adjustment or complete change needed. Different things affect different people, so having someone to talk to can make all the difference. Also sleep , sleep is vital to allowing the body to heal and regenerate . This can be an often overlooked factor. Drink plenty of water, get good sleep. Go on You Tube and find some nice relaxing music , lay down and focus on your breath. These are simple ways to start to reduce the load you feel and work towards a more healthy happier life.
Once you start to make changes , keep a log or journal of your mood each day and list the new things you have tried . over the months changes to your diet, exercise plan and other changes can have a big impact on your mood longer term