1. Eat a Healthy & Well Balanced Diet ♥
You might be surprised to learn that the food you eat plays a huge role in your mood! Its key to eat foods that enrich your
body and support your neurotransmitters. Which are your brains messengers that control your mood. energy levels &
several other functions within the body. A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression. There were 3,486 participants who fell into one or 2 categories. The first was those who ate a whole food diet, heavily loaded with vegetables. Fruits & Fish. Second was those who ate processed food. These foods included sweetened desserts, fried food, processed meats, refined grains & high fat
dairy products. After 5 years.
The participants were accessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression. In contrast, high consumption of processed food was associated with an
increased risk of developing depression. Eating healthy, healing foods can be transformative ♥
Solutions ♥ Omega 3’s
One of the most important components of your diet in order to prevent or treat mood disorders is omega-3 foods. Your brain lipids are actually composed of fatty acids. Of those fatty acids, 33 percent belong to the omega-3 family. That means that you need to eat omega-3s in order for your brain to function properly. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. The best omega-3 foods include wild-caught fish like salmon, mackerel, tuna, herring and white fish, walnuts, chia seeds, flaxseeds, natto and egg yolks.
• Fruits & Vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes and research shows that a folate deficiency can lead to depressive symptoms. Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli.
• Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating
healthy fats helps to prevent free radical damage that may be associated with depression. But it’s important tounderstand that not all fats are created equal. In fact, research shows that there’s a detrimental relationship
between consuming trans fats (like hydrogenated oils) and depression risk. Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s found in walnuts and flaxseeds.
• Lean Protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume protein throughout the day because the amino acids within them support many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and oragnic bone broth protein powder.
2. Avoid Refined Carbohydrates and Sugars
Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrated foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium. Although these foods are improving your
mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse.
Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress. Oxidative stress is essentially an imbalance between the production of free radicals and the body’s ability to counteract or detoxify their harmful effects through neutralization by antioxidants. 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 ♥
Vitamin D is a powerful remedy for depression. Vitamin D acts like a hormone in the body and effects brain function, which is why a deficiency is linked to an increased risk of mood disorders, including depression and seasonal affective disorder
(or “winter depression”), a form of depression that comes and goes in a seasonal pattern.
4. Adaptogen Herbs
Adaptogen herbs are a class of healing plants that improves stress hormones and relax the nervous system. They help to balance and protect the body by reducing cortisol levels when your under any type of stress. Two adaptogens that work as natural remedies for depression include rhodiola and ashwagandha. Rhodiola works by increasing the
sensitivity of your neurons, including two neurotransmitters serotonin and dopamine. These neurotransmitters help to increase focus and memory, and improve mood. Ashwagandha works to combat the effects of stress, reduce anxiety and depression and balance hormones. But the best part about these natural remedies for depression is that there are no adverse side effects, as opposed to most antidepressant medications.
5. Lavender Essential Oil
Lavender oil helps to relieve stress, promote a feeling of peace and improve sleep. It actually has a long history of medicinal use for mood disorders because it has sedative and calming properties. To use lavender oil as a natural remedy for depression, add 5–10 drops to warm bath water, diffuse 5–10 drops in your bedroom at night to promote sleep, and apply 2–3 drops topically to the temples, chest and wrists in the morning.
Build Relationships and Get Support Because depression is most commonly caused by emotional issues, it can become worse due to lack of positive relationships, low self confidence and lack of purpose. Find a strong community of friends that can support and encourage you, and focus on your spirituality and relationship with your creator. It’s also helpful to seek counseling with a professional so that you can manage stress and strategize about your treatment methods and goals.
Exercise gives you a boost of energy,it helps you to sleep better and builds confidence. These benefits of exercise will improve depressive symptoms and promote feelings of happiness and self-worth. Aim to exercise three to five days a week for 20 minutes or more. You can try any type of exercise that you like, such as yoga, pilates, running, burst training and calisthenics (high intensity cardio). Even taking a walk outside will boost your happy hormones and energy levels. Of the natural remedies for depression, this is one that offers some of the most variety of options to choose from.
8. Spend time Outdoors
Research shows that improving your vitamin D levels can help to reduce the symptoms of depression. Aim for spending 10–30 minutes in the sun daily ♥
If you are suffering from depression and want to use these natural remedies for depression to improve your symptoms, do it under the care and guidance of your health care provider or counselor. Don’t be afraid to ask for support, as it’s so important to get help when you need it. But, if you notice any adverse reactions to these natural treatments for depression, or your symptoms become worse, discontinue the use of that remedy and see your health care provider. Also, it may take three to four weeks to see improvements with some of these natural remedies for depression.