Natural
Remedies for Depression
1. Eat a
“happy” diet
Eating healthy can help with mood in general, but there are some
foods that can help with serotonin, the chemical in the brain that contributes
to “happy e.g.” Prozac. Some foods are serotonin enhancers. They include:
-Fish-oil, rich in Omega-3 fatty acids
-Healthy fat, such as coconut oil
-Flaxseed oil
-Sour cherries
-Eggs
-Healthy fat, such as coconut oil
-Flaxseed oil
-Sour cherries
-Eggs
2. Avoid coffee
This makes them at risk
for lower levels of all important neurotransmitter.
3. Drink green
tea
It reduces stress as well as boost dopamine and the brain
inhibitory transmitter GABA.
You will need…
-1 cup of boiling water
-1 green tea bag
-1 green tea bag
Directions
First thing in the morning, with your breakfast, drink a cup of
hot, fresh, green tea.
4. Meditate
if you need to cope with depression, anxiety, OCD, then start
small-maybe 2-3 minutes a day
You will need…
-A quiet place
-Some time
-Some time
Directions
Find a quiet place to retreat to where you won’t be interrupted.
Turn off your phone, close the door, etc. etc. Regulate your breathing, and
attempt to let go of your thoughts. Don’t think too hard about not thinking
though-if something pops into your head, acknowledge it, and let it go. This is
just one basic start to meditating-there’s tons of different ways you can go
about it, and where you choose to take it and how far is up to you.
5. Try
acupuncture
There is a lot of back and forth about acupuncture, but I say
keep an open mind. There have been a number of studies that have shown
acupuncture helps with pain, and may help with depression and anxiety as well.
When the needle enters your skin at one of the 400 body points used by
acupuncturists, your body responds by releasing endorphins. This makes you feel
calm, happy, and relaxed, and many people say this feeling lasts long after the
session is over.
You will need…
-A licensed acupuncturist
Directions
Look up a reputable acupuncturist, pick up the phone, and set up
an appointment.
6. Drink
chamomile tea
Depression goes hand in hand with sleep problems. Put a little
lavender sleep sachet under your pillow too and you’ll have an extra relaxing
boost when you curl up.
You will need…
-1 cup of boiling water
-2 teaspoons of dried chamomile or 1 teabag
-A dash of milk and honey (optional)
-2 teaspoons of dried chamomile or 1 teabag
-A dash of milk and honey (optional)
Directions
Boil 1 cup of water and pour over 2 teaspoons of dried chamomile
(or a chamomile tea bag) and let steep for 5 minutes. If you are using a tea
bag, let steep for 15. Strain, and add a little milk and honey if you like, and
drink 30 minutes before bedtime.
7. See a
therapist
Don’t be ashamed to see someone, it’s hugely helpful and allows
for some much-needed relief from your thoughts and emotions.
8. Supplement
Hypericin appears to affect various neurotransmitters in a
similar manner to serotonin reuptake inhibitors like medications such as
Prozac. While this plant does seem to have less side-effect than prescription
medications, so double check before using it.
You will need…
-A high-quality supplement of St. John’s wort (usually capsule
form)
Directions
The normal dosage for an adult is 300 milligrams 3 times daily,
however because it can interact with other drugs, talk to a professional before
use.
9. Increase
B-vitamins
Vitamin B (namely B-12, but others as well) play an important
role in the brain, producing chemicals that majorly impact mood (serotonin,
dopamine, and epinephrine.) .It is found in many meats. You can either take
supplements or add more B vitamin rich food to your diet, such as:
-Fish (Mackerel, 3 oz. serving): 269% DV*
-Cheese (Swiss, 1 oz. serving):16% DV
-Shellfish (cooked clams, 3 oz. serving): 1401% DV
-Spinach (1 cup cooked): 22% DV
-Bell peppers (1 cup raw): 13.50% DV
-Turkey (4 oz. serving) 32% DV
-Cheese (Swiss, 1 oz. serving):16% DV
-Shellfish (cooked clams, 3 oz. serving): 1401% DV
-Spinach (1 cup cooked): 22% DV
-Bell peppers (1 cup raw): 13.50% DV
-Turkey (4 oz. serving) 32% DV
*DV stands for daily value, and is based off of a 2,000 calorie
a day diet. The percentage value represents how much of a recommended amount of
something you are getting. So if milk had 30% DV for calcium, you would be
getting 30% of the total calcium you need for the day
10. More
magnesium!
It is the 4th most abundant mineral in the body that is supplemented
through diet. Without it we wouldn’t produce energy, we couldn’t synthesize DNA
or RNA, or regulate our heartbeats, and we can’t keep the chemicals in our
brain stable. So take a supplement, or follow the best route-add magnesium rich
foods to your diet.
Try eating…
-1 ounce of dry roasted almonds or cashews: 20% DV
-1/2 cup of cooked black beans: 15% DV
-1 medium banana: 8% DV
-1/2 cup of boiled spinach: 20% DV
-1 cup of soymilk: 15% DV
-1/2 cup of cooked black beans: 15% DV
-1 medium banana: 8% DV
-1/2 cup of boiled spinach: 20% DV
-1 cup of soymilk: 15% DV
When it doubt, go for the nuts and dark leafy greens.
11. Exercise
Exercise is fundamental to mood. I don’t mean go for a 30 minute
jog every day, even just a fifteen minute walk through the neighborhood does
wonders. Exercise releases endorphins in the brain, and endorphins are what
make us feel good and happy.
12. Utilize
light therapy
Light therapy is particularly useful if you suffer from seasonal
affective disorder (your mood is affected by winter days that have limited sun)
but can also be beneficial to major depression as well. Light therapy may work
to elevate mood by activating the brain's “circadian pacemaker” which regulates
sleep cycles. Since depression is so closely linked to sleep troubles, there’s
very likely a correlation.
13. Load up on
pumpkin seeds
Pumpkin seeds contain healthy fats and magnesium, both of which
can help lighten your mood. They also contain L-tryptophan, an amino acid that
is involved in the production of serotonin.
You will need…
-1 cup of pumpkin seeds
Directions
Eat 1 generous cup of pumpkin seeds once a day. Sprinkle with
just bit of salt to add a little boost to their already delicious and nutty
flavor.
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