Top 10 Ways to Combat Depression
Table of Contents
Curing Depressional Naturally
When you’re depressed, a natural inclination is to pull back. You want to give up all your responsibilities at home and at work. It’s a feeling you should fight against. Staying active and having daily responsibilities can work as a natural depression treatment. They help ground you and give you a sense of accomplishment. Obviously, don’t push yourself too far. If you’re not ready to go back to work or school, that’s fine. Think about part-time. If that seems like too much, consider a little volunteer work. “If you’re volunteering to help clean up a playground, you’re still doing something,” says MacKinnon. “You’re getting out of the house, and at the end of the day you know that you accomplished something.”
Here are 10 tips to help you combat depression:
Vitamin D
Get your vitamin D level tested and supplement with vitamin D if your levels are low. Studies have shown a connection between low levels of vitamin D and depression.
Omega- 3
A deficiency of omega- 3 fatty acids has been associated with depression. Eat more fish, flaxseed, and nuts and take a good quality EPA/DHA supplement.
Thyroid Hormone
Low levels of thyroid hormone has been linked to depression. Have your doctor order a thyroid panel. Coconut oil and nuts contain nutrients that support thyroid health. If your levels are low, take whole desiccated thyroid.
Folic Acid
Check your levels of folic acid and vitamin B12. Studies have shown an association between these two vitamins and depression.
Magnesium
Magnesium helps improve mood by producing the brain chemical serotonin. A high percentage of people are deficient in magnesium. Eat sunflower seeds, fish, and dark green leafy vegetables or take a good quality magnesium supplement.
Protein
Get adequate amounts of protein from fish, turkey, grass-fed meats and chicken. Your body needs the amino acid tryptophan found in these foods to produce the brain chemical serotonin. Low levels of serotonin have been associated with depression. Taking a supplement of 5-HPT (Hydroxytryptophan) can increase your serotonin levels.
Probiotic
Take a high-quality probiotic supplement. Processed foods, antibiotics and stress can kill the good bacteria in your intestine, create imbalances and damage the walls of your small intestines. This can decrease your body’s ability to absorb nutrients and lead to significant nutritional deficiencies. Eighty percent of your neurotransmitters (brain chemicals that keep you feeling good) are produced in your intestines.
Amino Acids
If you have digestive problems, restore the health of your gut with foods rich amino acids and prebiotic fiber.
Food allergies
Get evaluated for food allergy. Research has shown that many cases of depression are caused by an allergic reaction to inflammation. If you suffer from depression, you may have inflammation in your body. Inflammation is caused by obesity, high-sugar diets, bad fats and allergy.
Decrease Inflammation
Eliminate the most common allergens from your diet to decrease inflammation. You will likely begin to feel better within days. The most common food allergens include milk products, wheat, oats, corn, barley, soybean, citrus, peanuts and chocolate.
