Nutrition May Aid In Managing Depression
Good nutrition, in addition to expert treatment, is often a cornerstone for the management of any mental illness. In a state of malnutrition , most treatments for depression will have limited efficacy , Wassenaar explains.
In fact, research has demonstrated an increasingly clear role for nutrition in managing depression. For example, the SMILES trial published in January 2017 in BMC Medicine found that dietary counseling provided by a registered dietitian to people with moderate to severe depression may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder.
Other research has shed light on a potential link between diet, depression, and gut health. A review article published in July 2019 in Nutrients indicates that the quality of ones diet impacts the gut microbiota , which can in turn affect depression risk.
RELATED: 10 Foods That Could Soothe Seasonal Depression
Some people with depression turn to the herb St. Johns wort as a home remedy, but doctors are concerned about interactions with other medications. Do not use St. Johns wort while you’re taking antidepressants, since the combination can result in serious side effects.
Psychotherapy As A Natural Depression Treatment
Talk therapy with a licensed psychologist is as effective as antidepressants for treating depression. That means about half of patients who complete a course of psychotherapy fully recover from depression. And of course, you dont have to deal with the uncomfortable side effects that come with a pill.
Another good thing about talk therapy is that you get to share your story with an empathic person who actually knows what you can do to improve your situation. Its not just nodding and listening. Talk therapy is all about doing. Making changes. And the skills you learn from your therapist, youll be able to use in all sorts of situations for the rest of your life.
Psychotherapy comes in many different forms, for example:
- Cognitive Behavioural Therapy ,
- Interpersonal Psychotherapy
- and Acceptance Commitment Therapy .
So dont give up if the first method you try isnt working for you. Maybe another one suits you better. Also, its perfectly alright to switch therapists if you dont feel comfortable with the first one you visit. If you have the option, my suggestion is to visit three psychologists for a first session and choose the one you like the best.
If you dont want to leave the house and go visit a clinic, search for psychotherapists or psychologists who offer online sessions. My Online Therapy offers face-to-face video sessions with highly qualified psychologists.
Natural Remedies For Depression
1. Healthy and Well-Balanced Diet
You may be surprised to learn that your food choices can have a significant impact on your mood. Its key to eat foods that support neurotransmitter function, which are the brains messengers that control your mood, energy levels, appetite and many other processes in the body. Neurotransmitters are significantly influenced by the foods you put into your body.
Research including a 2018 study published in the journal Primary Care also shows that eating an anti-inflammatory diet, such as one that closely mimics the traditional Mediterranean diet, can reduce your risk for depression. When compared to other balanced diets including the Healthy Eating Index diet , the Dietary Approaches to Stop Hypertension diet , and the Dietary Inflammatory Index diet, the study found that the risk of depression was reduced most with adherence to a healthy Mediterranean-type diet.
Eating healing foods can be transformative. Heres a breakdown of the whole, anti-inflammatory foods that should be part of your diet to prevent and treat depression:
that should be part of your diet to prevent and treat depression:
2. Limited or No Refined Carbohydrates and Sugars
To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms.
3. Fish Oil
4. Probiotics
5. Vitamin D3
7. B-Complex
Read Also: What Is The Meaning Of Seasonal Depression
How To Get Rid Of Depression Forever: 6 Changes
Can depression be cured permanently?
Absolutely. There are 6 specific things you can do to get rid of depression naturally, without any drugs, pills, medication, or antidepressants.
The key to getting rid of depression for good is to make these types of positive changes a permanent part of your life.
So dont think of these changes as temporary changes. Instead, think of them as permanent lifestyle changes things youll do from this moment forward to become and remain depression-free for the rest of your life.
What Can I Expect During A Visit To The Mind
Patients receive an initial individual diagnostic evaluation and treatment plan from a psychiatrist and a therapist. . In most cases, this will include specific medications aimed at addressing the symptoms and may also include individual therapy and recommendations to join a Mind-Brain-Body Skills Group.
In addition to the skills group, the psychiatrist and psychotherapist will usually see the patient about once a week for an ongoing evaluation and to establish a workable medication and therapeutic regimen. In addition to these treatments, if indicated, sometimes the patient is referred for other consultations within Mindpath Health such as Transcranial Magnetic Stimulation or neuropsychiatric testing.
Recommended Reading: Things To Never Say To Someone With Anxiety And Depression
Ways To Beat Depression For The Long Term
Beating depression and coping with depression arent the same. While there are many daily tips and tricks to cope with depression, beating depression implies a long-term resolution of symptoms.
Based on the volumes of research behind depression causes, daily goals may have the most beneficial impact if they:
- promote a sense of meaning, accomplishment, or mastery
- increase the frequency of positive emotions
- help you identify self-defeating or unhelpful thought patterns and behaviors
Keeping these criteria in mind, you can start to develop some daily routines to help you beat depression.
Natural Remedies For Depression: Find Hope Again
May 11, 2018
Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide.
The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020. But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment antidepressant medications dont work for every person with depression and also come with a slew of side effects. However, sometimes people dont know where to turn to find a treatment that wont bring on more health problems.
The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. If youre looking for a natural way to improve your depressive symptoms, studies suggest that you should focus on eating an anti-inflammatory diet one similar to the Mediterranean diet that provides critical vitamins and minerals for hormone balance and brain function. A moderate to high level of physical activity/exercise has also been shown to prevent against depression. Additionally, using essential oils for depression and making other lifestyle changes to control stress are some of your best options.
Also Check: Can Depression Make You Lightheaded
Tap Into Your Spirituality
Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you’re grateful can help boost mood and overall well-being.
Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.
Research indicates that an intervention called mindfulness-based cognitive therapy , which combines elements of cognitive behavioral therapy with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.
There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:
Make Permanent Changes & Remain Depression
One of the most important things for you to understand about depression is that it is not an inexplicable, mysterious condition that simply comes and goes with no rhyme or reason. Furthermore, it is not a condition that you are powerless to do anything about.
On the contrary, if you make the types of changes listed above to improve your thinking and lifestyle , then you can be guaranteed that you can and will eliminate depression. Its only a matter of time.
Once you stop being depressed, its simply a matter of continuing to do these things to remain depression-free.
Indeed, if you find yourself getting depressed again, its not a mysterious condition that has returned for no reason at all. Examine your thinking and lifestyle, and youll see that you have undoubtedly slipped back into thinking and living in ways that contribute to depression.
The overall lesson is that to become and remain depression-free, make these positive changes a permanent part of your life. This is how to overcome depression forever and never deal with it again.
You May Like: Symptoms Of Depression In Autism
How Is Depression Diagnosed
To be diagnosed with depression, an individual must have five depression symptoms every day, nearly all day, for at least 2 weeks. One of the symptoms must be a depressed mood or a loss of interest or pleasure in almost all activities. Children and adolescents may be irritable rather than sad.
If you think you may have depression, talk to your health care provider. Primary care providers routinely diagnose and treat depression and refer individuals to mental health professionals, such as psychologists or psychiatrists.
During the visit, your provider may ask when your symptoms began, how long they last, how often they occur, and if they keep you from going out or doing your usual activities. It may help to make some notes about your symptoms before your visit. Certain medications and some medical conditions, such as viruses or a thyroid disorder, can cause the same depression symptoms. Your provider can rule out these possibilities by doing a physical exam, interview, and lab tests.
Read NIMHs Tips for Talking With Your Health Care Provider to help prepare for and get the most out of your visit. For additional resources, visit the Agency for Healthcare Research and Quality website.
Diet As Depression Treatment
Our first medication-free depression treatment is about changing your diet.
In 2017, Esther Vermeulen and her colleagues found that people who eat a lot of red meat, added sugars, high-fat dairy products, fried foods and creamy sauces experience more depressive symptoms and depressed moods than others. 4969 people participated in the HELIUS study. This means that sugar and fat equals low mood. It also means that a meal at our nearest fast food restaurant is not as cheap and convenient as it seems. We eventually pay for it with our mental health.
You get the point. Its a good idea to stay away from too much fat and sugar when depressed. But what foods will act as a depression treatment?
Recommended Reading: How To Get Over Postpartum Depression Naturally
How Is Depression Treated
Depression treatment typically involves medication, psychotherapy, or both. If these treatments do not reduce symptoms, brain stimulation therapy may be another treatment option. In milder cases of depression, treatment might begin with psychotherapy alone, and medication added if the individual continues to experience symptoms. For moderate or severe depression, many mental health professionals recommend a combination of medication and therapy at the start of treatment.
Choosing the right treatment plan should be based on a persons individual needs and medical situation under a providers care. It may take some trial and error to find the treatment that works best for you. You can learn more about the different types of treatment, including psychotherapy, medication, and brain stimulation therapies on the NIMH’s depression webpage. For information on finding a mental health professional and questions to ask when considering therapy, visit NIMHs psychotherapies webpage.
Is There A Single Most Common Cause Of Depression Its Complicated
It is impossible to attribute a mental health crisis like depression to any single cause. Whilst popular culture might blame negative thinking or early trauma, the reality is much more complicated. According to the WHO, depression is brought about by a complex interaction of social, psychological, and biological factors.
Here are some of the main, multivariate
- Depression is often linked to family history. Even though specific genetic connections have not been discovered, people with family members affected by depression are more likely to have it.
- A lived experience of physical or mental abuse, grief, or other traumatic events can trigger depressive episodes.
- Chronic health issues and debilitating physical injuries can lead to depression. This is why mental health professionals often connect depression treatment with the overall medical treatment of a patient.
- Medications, along with dependency on drugs and alcohol are a major cause of depression. A patient may feel depressed after starting a new medication. The abuse of recreational drugs and alcohol can also worsen the symptoms of depression.
- Some individuals have personalities that make them more susceptible to psychological stress and. Individuals with low self-esteem and perfectionists will also be more affected by depression.
- Other than the above factors, increasingly common life events like isolation, loss of a job, a breakup or divorce, bereavement are some of the very contemporary causes of depression.
Don’t Miss: How To Get Rid Of Depression As A Teenager
How To Beat Depression: 8 Things To Do Every Day
Trying to beat depression? Small daily efforts can be more effective than sweeping changes.
Depression isnt something youre able to turn off like a switch. It doesnt go away just because someone tells you to toughen up or because you had a moment of laughter during the day.
When you live with depression, you know it often isnt about the big moments in life. Sometimes, its all those quiet minutes of the day no one else sees.
When these moments feel like an eternity, there are ways you can loosen the hold depression has on daily life.
Do What Brings You Joy
This one might seem a bit obvious.
But theres something weird that happens when I feel depressed.
And its this I dont feel like doing the things that I know will make me happy.
I think its because I kind of enjoy feeling sorry for myself and wallowing in self-pity. Do you know that I mean?
I kind of like feeling like crap and hating the world because when Im in that space I have a reason to blame things other than myself.
Its classic self-sabotage.
So to get over that Do the things you love to do.
For me, thats playing guitar, getting into nature, watching a comedy special on Netflix, or a UFC event.
Its spending quality time with my girlfriend.
Maybe its catching up with my family on Skype.
I typically find that I forget about feeling depressed after doing things that I enjoy.
It doesnt have to be anything drastic.
Joy can be found in the simple things.
Recommended Reading: How To Get Work Done With Depression
Recommended Reading: What Kind Of Therapist Deals With Depression
Or Spend Time With Loved Ones
Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.
Research has shown that keeping a journal can be a beneficial add-on method for managing mental health conditions.
Writing down your thoughts can help you express what youre feeling more clearly. It can also help you keep track of what symptoms youre having each day and identify what causes them.
You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you.
When you do the same thing day after day, you use the same parts of your brain.
Research shows doing new things can feel rewarding improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
Read Also: How To Heal Yourself From Depression
Giving To Others As A Natural Depression Treatment
Have you noticed that the act of giving is actually rewarding? Showing kindness to others and offering your support can improve your mental health and act as a natural treatment for depression.
Acts of giving will:
- Give you a sense of purpose
- Improve your self-worth
- Create positive feelings
- Give you a sense of reward
- Help you connect with other people
This works with small acts of everyday kindness, such as listening to a friend or colleague, or larger ones, such as helping out at a local senior center.
Here are a few things that you can try:
- Offer to help someone move, to water their plants, to fix a problem at their house or with their computer .
- Offer to help a colleague with a work project even though its not your main responsibility.
- Go visit a relative or acquaintance just because you know they need the company.
- Say thank you to someone for being in your life. Tell them how much you appreciate them.
- Pick a flower and give it to your friend, child or partner.
- Volunteer in your community, for example help out at a local school, hospital or senior center.