How to Beat Depression Naturally
BY TAYLOR SHEA
Spend time with a close friend
In a British study, when 86 depressed women were paired with a volunteer friend, 65 percent of the women felt better. In fact, regular social contact worked as effectively as antidepressant medication and psychotherapy. Regular social contact with a close friend may boost self-confidence and encourage you to make other positive changes that will help lift depression, such as starting an exercise regime.
Eat mood-boosting foods
Walnuts, kiwi, bananas, sour cherries, pineapple, tomatoes, and plums are all naturally high in serotonin. You can also eat foods high in tryptophan, an essential amino acid that your body converts to serotonin, a natural mood booster. Tryptophan is commonly found in proteins such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans. Consuming high-carbohydrate foods also encourages the amino acid tryptophan to flood your brain, boosting serotonin levels. A slice of whole wheat bread slathered with honey, a snack of popcorn: look for whole grains, as white flour will provide similar benefits but its effects wear off quickly.
Get more omega-3s
A Dutch study found that people who consume diets rich in omega-3 fatty acids, a type of fat found in cold-water fish such as salmon and mackerel, were less likely to suffer from depression than people whose diets were low in this important fat. In fact, one reason researchers think the rate of depression has skyrocketed is that we get so few omega-3 fatty acids in our diets. Another good idea for getting your omega-3s: Keep a container of ground flaxseed in the fridge. Flaxseeds, walnuts, soybeans, kidney beans, and black beans are all excellent sources of omega-3 fatty acids.
Take your vitamins
Ask your doctor if you should take 600 milligrams of chromium picolinate a day; in a study completed at Duke University, people with atypical depressioncharacterised by mood swings, carbohydrate cravings, weight gain, and lethargyboosted their mood and reduced their carbohydrate cravings and other symptoms when they began supplementing their diet with chromium. You should also get the recommended amount (400 micrograms) of folate, an important B vitamin that may help lift depression.
Look in the mirror and smile
Research shows that the physiology of smiling actually makes you feel happy, Dr Cumella says. Laughter helps stimulate production of the feel-good hormone serotonin, so if youre feeling down try watching a funny movie or stand up routine.
Sleep in a different bedroom
Many people with depression also have insomnia. Switching your sleep location can help, says Dr Cumella. You can also reduce insomnia by getting up at the same time every day, never napping for more than 20 minutes, shunning caffeine after 3 pm, and relaxing for an hour before bed.
Go easy on yourself
When something goes wrong, resist the urge to mentally beat up on yourself. Give yourself permission to be a human being and not a human doing, says Karl D La Rowe, a licensed clinical social worker in Oregon. When you catch yourself mentally berating yourself for some supposed failing, replace your negative thoughts with the phrase I am doing the best I know how to do. When I know a better way and can do it, I will.
Break out of your routine
Sometimes being stuck in a rut is just that. Get out of it and your mood may come along with you. Take a day off from work and go explore a town nearby. Go out to a restaurant for dinner.even though its a Tuesday night. Take a different route as you drive to work, wear something that is totally not you, or take your camera and go on a photography hike. For a major blue mood, consider that it might be time for you to take a vacation.
Get a massage
Whether you pay a professional or ask a spouse or friend to rub your back, the result is the same: a natural mood boost. In a study of depressed dialysis patients, participants who received a 12-minute massage three times a week were less depressed than those who didnt get the soothing rub. Researchers suspect massage boosts serotonin levels (which jumped 17 percent in the women who received twice-weekly massages) and reduces levels of the stress hormone cortisol.
Exercise
Numerous studies have shown that exercise increases both the production and release of serotonin. Find an exercise program that you enjoy doing and youll find its surprisingly easy to fit in a little exercise every day. While aerobic exercise is the most effective way to boost serotonin, calming exercises like yoga are also beneficial. Or get a day of vigorous outdoor recreation, like hiking, boating or biking.
Source: rd.com
