Depression is a condition that affects a large number of people at some point or another in their lives. If you struggle with persistent feelings of sadness, hopelessness, a sense of dread about the future, a loss of zest and motivation, and shifts in sleep habits or appetite, you might be experiencing depression. Depression needs to be addressed, although there are no proven medications that can entirely cure it, and even if there are a lot of treatments carefully planned and designed for people with such disorder, we have to admit that they are quite expensive. There are natural remedies for depression readily available for those who cannot afford to undergo costly medical treatments.
Exercise is a good remedy for depression. walking, running or any form of exercise that a patient enjoys doing can really help them release all the tensions that make them feel so down. A depressed person has to stabilize the chemical activity in there brain, and with at least thirty minutes of exercise, endorphin can be released which can slow down such activity. Though it may not sound too appealing to get started, once you have established a pattern of exercising, it often becomes easier and easier as your depression lifts.
Here are 5 strategies for attacking the depression with natural methods:
#1. Eat a healthy diet. Eat lots of fresh produce, proteins that are lean, and whole grains. The body and mind are connected and improving your physical health will help support your emotional well being. Often, appetite is impacted by feelings of depression. If you don’t feel like eating much, try carrying around snacks and eating them throughout the day in small portions. If you eat more than you really need to maintain a healthy weight and good energy, try setting a cutoff time past which you won’t eat. Also, turn off the TV while you eat. The distraction can keep you from being in touch with your body and sensing when you are truly full.
#2. Try supplementation if needed. A food based multivitamin can be a good place to start, adding calcium if you don’t eat a lot of calcium rich foods. Fish oil is a good supplement that supports the body in various ways, including supporting brain health. L-theanine is an anti-anxiety supplement that can be beneficial, and os often taken with 5 HTP (hydroytryptophan), a natural antidepressant that converts to serotonin, a brain neurotransmitter involved in mood regulation. It is best to consult with your health care provider before trying new supplements.
#3. Exercise as a form of depression treatment. Check with your doctor to find out the best level of activity for your body and fitness level, then choose a cardiovascular regime that will elevate your heart rate for a period of time. This is important because endorphins are released with sustained cardio activity. Build up your routine, frequency, and length of time of your workouts as you increase your fitness level. Strive for about 45 minutes of cardiovascular exercise 5 times per week for a good benefit. Don’t be discouraged if you miss a workout or can’t always be at the gym that long. Any exercise is helpful.
#4. Talk things out if needed. A professional counselor can be an excellent sounding board, and offer a trained and unbiased perspective to help you sort out your issues. Supportive friends and family are also a great emotional support, and can keep you connected and prevent isolation.
#5. Take a moment in each day to do something that honors you. Make a list of little things you enjoy, then choose one each day to do. Make this a habit – when the first list is finished, start another.
