Depression is a condition characterized by severe and persistent low mood. It may also be associated with symptoms like weight changes, oversleeping and anxiety. While there are medications available for treating symptoms of depression, they may be ineffective or cause unwanted side effects. Fortunately, there are a variety of at-home remedies for depression, many of which can be safely used in conjunction with pharmaceutical treatments to improve overall outcomes.
Exercise
While it may seem daunting in the throes of depression, exercise is one of the most effective ways to combat the condition. According to the Mayo Clinic, regular exercise boosts the production of mood-regulating neurotransmitters and endorphins while helping relieve stress. It is also thought to strengthen the immune system and lead to a better quality of sleep. Other possible benefits include weight management, improved self-confidence and enhanced energy levels, all of which may be affected by depression.
The ideal amount of exercise for depression is 30 to 45 minutes daily, but even 10 to 15 minutes may be helpful. Start slow and gradually work up to longer, more strenuous workouts and choose activities you enjoy, such as gardening, swimming or hiking.
Sunlight
Exposure to sunlight is an important factor in mood regulation. Seasonal Affective Disorder (SAD)--a form of depression that occurs during the winter months--is a well-known manifestation of this phenomenon, but it is not the only one. Because sunlight regulates the production of melatonin, serotonin and other mood-altering chemicals, lack of sunlight may play a role in many forms of depression.
According to the "Annals of General Psychiatry," serotonin levels often vary according to the season, which can contribute to changes in mood and behavior among people with mood disorders like depression. Because you need vitamin D for hormone regulation, lack of sunlight may also play a role in hormone-dependent conditions like premenstrual dysphoric disorder (PMDD), according to the National Institutes of Health.
While some sunlight is a good thing, too much can increase the risk for skin cancer and other health problems. Avoid direct sun exposure from 10 a.m. to 4 p.m. and wear sunscreen when engaging in outdoor activities.
St. John's Wort
The herb St. John's wort can be a powerful ally in the fight against depression. Its active compound, hypericin, acts as a mild monoamine oxidase inhibitor to help relieve symptoms of depression and low mood. According to the American Academy of Family Physicians, St. John's wort is a safe, effective short-term depression remedy and is the most frequently prescribed depression treatment in Germany.
St. John's wort is not right for everyone, however. Side effects may include headache, dry mouth, nausea and sun sensitivity. St. John's wort may cause dangerous interactions with other herbs and medications and should not be taken with other antidepressants. Because herbal supplements lack close FDA regulation, St. John's wort supplements may contain contaminants and impurities. To reduce these risks, only buy brands that bear the U.S. Pharmacopeia seal.
References
- Mayo Clinic: Depression and Anxiety: Exercise Eases Symptoms
- Archives of General Psychiatry: Seasonal Variation in Human Brain Serotonin Transporter Binding
- National Institutes of Health: A Controlled Study of Light Therapy in Women with Late Luteal Phase Dysphoric Disorder
- American Academy of Family Physicians: St. John's Wort for Depression
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