How To TreatNaturally
1. Consider why you might feel depressed. Sometimes depression is a symptom of something circumstantial in your life, rather than biochemical imbalances. Does your job require you to sell out your integrity every day? Have you been unable to admit that you need to end your? Are you feeling spiritually disconnected or sexually restless? Are you suffering from creative blocks? Is your body failing you? Are you facing financial ruin? Be honest with yourself about what might be off-kilter in your life, and make an effort to get to the root of why you might be feeling depressed.
2. Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner's high, anyone?
3. Never skip a meal. Keeping your blood sugar stable reduces mood swings.
4. Eat a serotonin-enhancing. Many anti-depressants like Prozac act by inhibiting the reuptake of serotonin by receptors in the , thereby increasing serotonin levels. But you can increase your brain's serotonin levels by eating foods that boost your serotonin levels naturally.
Serotonin-enhancing foods include:
- Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
- Healthy fats like coconut oil
- Eat a high protein diet, especially proteins high in tryptophan, like free range turkey
5. Avoid, which reduces serotonin levels. If you need an energy boost, supplement with L-Tyrosine (500 - 1000 mg).
6. Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. If you live somewhere that gets little sun, invest in a therapeutic light box.
7. Try mood-enhancing supplements: (DISCLAIMER: Although you can get these supplements over the counter, I always recommend doing this under the care of a physician, since supplements can have side effects and risks and can interact with other medications.)
- 5-HTP 50-300 mg up to three times/day -- start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you're taking an anti-depressant.
- St. John's Wort 300mg three times/day. If you don't feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
- SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective , but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and .
- L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
- (DHA/EPA) 1-3 g/day with food.
8. Meditate or try guided imagery.'s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other benefits.
9. Get yourbalanced. If your thyroid, adrenal or hormones are out of whack, your mood can get all wonky. See a good doctor and ask them to order and interpret the following tests:
- Thyroid gland tests - TSH, free T4, free T3, total T3, thyroid antibodies
- Adrenal gland tests - cortisol, DHEA-S, pregnenolone
- Sex hormone tests - estradiol, progesterone, free and total
10. Make efforts to bolster your mental health by being more authentic in all aspects of your life. Too often, we walk around wearing masks, pretending to be something we're not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church -- and then we wonder why we wind up depressed. Consider signing up for this e-course about getting in touch with your authentic self. Practice letting your freak flag fly and watch how your mood lifts.
11. Talk it out. See a therapist, psychiatrist, or life coach and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world. Read More