Natural solution to depression

If you suffer from low mood, a loss of pleasure in activities you once enjoyed, or a feeling that you just don’t care, you may be depressed; but certain lifestyle changes and nutritional supplements can serve as effective natural remedies for depression.

Where does depression come from?

There are a number of potential causes of depression, both social and psychological. These may include a stressful event, such as the death of a loved one, a family history, illness or injury, or loneliness.

How to fight depression

There are a number of natural remedies for depression that can help towards improving your mood. Try our tips below.

Deep breathing

Deep breathing can help to reduce depression by allowing you to take control of your thoughts and calm your body. Breathing exercises increase oxygen supply to the brain and nervous system, which can allow the body to relax and ease low mood.

One of the most popular deep breathing techniques is the ‘4-7-8’ method: Breathe in to the count of four, hold your breath for the count of seven, and then exhale slowly for the count of eight.

Exercise

Regular physical activity can help to reduce depression, as it boosts the release of feel-good endorphins such as serotonin in the body, therefore raising mood. Find a form of exercise that you enjoy, and try to complete 150 minutes of moderate activity each week.

Nutrition

Eating a well balanced diet with plenty of fruits and vegetables and incorporating all the food groups is important for fighting depression. Eat regularly and healthily to ensure you provide your body with the essential nutrients it needs to function properly.

Include complex carbohydrates and protein in your diet, as these provide sustained energy levels. Try to avoid sugary drinks and junk food, as they cause blood sugar levels to fluctuate, causing tiredness and irritability.

Talking therapy

Don’t be afraid to talk about your problems; opening up to a friend or family member can be therapeutic and offer relief from depression.

Also consider talking to a doctor, who may recommend Cognitive Behaviour Therapy (CBT), which aims to change the way people think of themselves and their lives., and improve their state of mind.

The power of the sun

The winter months in particular can see a rise in depression. This may be attributed to the fact that natural sunlight levels drop, meaning less serotonin is produced in the body. Try to get outside as often as possible to absorb some sunlight. Alternatively light therapy can help to boost serotonin levels; this involves sitting near a box emitting light that mimics natural outdoor light.

Mindfulness

Mindfulness can be an effective way to fight depression, because it incorporates mind-body techniques such as yoga that are designed to improve control over the body and thoughts.

Tai chi is a mild form of exercise that also incorporates meditation and deep breathing, and may also help to combat depression.

Vitamins for depression

Certain nutrients are thought to be important for cognitive function, and may help reduce depression. Some of the key supplements for depression are:

• Vitamin B complex – Essential for the maintenance of the nervous system. People with depression have often been found to be deficient in B vitamins.

• Vitamin C – Vital for all round health, vitamin C may help to reduce depression by warding off stress and stress hormones. It is also thought to help with reducing fatigue caused by depression.

• Vitamin E – An antioxidant that helps with neurological function. Studies have suggested that sufferers of depression are often deficient in vitamin E.

• Zinc – Zinc plays a role in the production of neurotransmitters and hormones. A deficiency in zinc has been shown to cause low mood.