If you are interested in treating depression using natural methods, effective natural remedies for depression may improve mood and alleviate troubling symptoms.
Deficiencies in the brain and nervous system can be factors in depressed mood. Natural depression treatments provide the brain with critical nutrients needed for cognitive functioning and emotional well-being.
Natural Treatments for Depression
- Ginkgo Biloba is beneficial in treating cognitive decline and depression and can help with mental clarity and concentration-processes that are sometimes aggravated by depression.
- Valerian is thought to have hypotensive properties. It is used for treating insomnia, restlessness, anxiety-induced sleep disorders, and depression.
- St. John's Wort is used in some European countries to treat mild to moderate depression, nervousness and anxiety, and sleep disorders. Research shows that St. John's Wort counteracts uptake of serotonin by brain neurons. Hypericin, pseudohypericin, and other mechanisms of action contribute to the antidepressive properties of the extract. Over 20 clinical trials suggest that St. John's Wort is as effective as antidepressant drugs and is one of the good natural remedies for depression.
- Omega-3Fatty Acids are needed for good brain function. Unfortunately, Western eating habits do not appear to include the necessary amount of omega-3s. Fish oil capsules are a safe, chemical-free source of omega-3s.
- SAM-e is believed to increase levels of the neurotransmitters dopamine and serotonin. SAM-e is available as an over-the-counter, enteric-coated supplement in North American health food stores.
- B-6 has been used to successfully treat depression in subjects who were deficient in the vitamin. B6 is a cofactor for enzymes that convert L-tryptophan to serotonin and L-tyrosine to norepinephrine. A typical dose is 50 mg daily.
- B-12 deficiency can manifest as depression.
- Folic Acid deficiency is common and can contribute to low mood. Taking a folic acid supplement can improve the effectiveness of antidepressant medications.
- Vitamin C may be helpful for people whose depression is aggravated by low levels of serotonin.
- Magnesium deficiency may be at the root of some cases of depression. A supplement that contains 200-400 mg/day may combat depressed mood. Magnesium is needed for serotonin production.
Other Natural Depression Treatments
Talk Therapy
Sometimes just talking about your feelings can be a release. Knowing that you don't have to go it alone may help to reduce anxiety levels. Cognitive restructuring can help you to adopt different thinking patterns. This can make a difference in how you feel because thoughts actually alter brain chemistry.
Exercise
Exercise has been shown to help in reducing mild to moderate depression. It may be helpful to join a neighborhood walking group. Group activities help with motivation levels and offer a sense of community.
Acupuncture
Acupuncture may help to alleviate depressive feelings.
Meditation
Meditation can ease anxiety and reduce tension, helping individuals to feel more peaceful.
Good Life Management
Depression can sometimes be a signal that something is out of kilter-a still, small voice alerting us that something is wrong. Pay attention to areas of your life that are causing trouble and take steps to change what you can.
Self Nurturing
Nurture yourself by being your own best friend. People often have harsh or unrealistic expectations that drive them to be harder on themselves that they would ever be to a friend. You are your best own best friend. Treat yourself accordingly.
Self Care
Give yourself permission to take time to recharge your batteries. You are worth it. At times, we are programmed by messages from childhood that make us feel guilty or lazy if we take time off-and this can lead to exhaustion.
Take Action
- It may be helpful to talk to a nutritional or naturopathic practitioner if you are interested in pursuing natural treatments for depression
- If depression is severe, it is always advisable to talk to a medical professional who is trained in the treatment of clinical depression. Severe depressive illness requires medical evaluation and a different and, at times, comprehensive treatment strategy.
If you are grappling with depression, remember that help and hope are available.
