Depression---also known as low mood---is a mental health condition characterized by persistent feelings of sadness. Depression may cause a variety of symptoms ranging from weight loss to weight gain and insomnia to oversleeping. While medications exist to treat certain types of depression, they can cause side effects and may not be effective for everyone. There are many all natural and healthy ways to overcome depression that can be done cheaply in the comfort of your own home.
Exercise
While most people know that exercise is needed for optimal health, its role in alleviating depression cannot be overstated. According to Mayo Clinic, regular exercise helps boost production chemicals like serotonin and endorphins, which play a role in regulating mood, pain perception and sleep patterns. In addition, exercise may lead to improved self-esteem by giving depressed persons a fitter physique and a sense of accomplishment.
While 30 minutes of moderate-intensity exercise is recommended daily for optimal fitness, even shorter periods of 5 to 10 minutes can help boost mood and energy levels. If time is an issue, find ways to work extra exercise into your daily routine. Take the stairs instead of the elevator, ride your bike to work or take a brisk walk around the block during lunchtime.
St. John's Wort
Hypericum perforatum, commonly known as St. John's wort, is an herb used to treat depression. It is thought to work by increasing levels of neurotransmitters like dopamine, serotonin and norepinephrine, resulting in improved nerve impulse transmission in the brain. According to the American Academy of Family Physicians, St. John's wort is an effective short-term treatment for depression and is the most frequently prescribed antidepressant in Germany.
St. John's wort is available over-the-counter in many drugstores and herbal supplement shops. Side effects include headache, nausea, dry mouth and sun sensitivity. Because it can cause dangerous interactions with many common supplements and medicines, ask your doctor before taking St. John's wort for depression.
Light Therapy
Exposure to sunlight is a vital component of mood regulation. Seasonal affective disorder---a form of depression triggered by lack of sunlight in the winter months---is a well-known form of light-dependent depression, but there are others as well. According to the National Institutes of Health, exposure to direct sunlight may shorten the average length of hospitalization for patients with bipolar disorder---a form of depression in which low mood alternates with periods of over-stimulation (mania).
Due to the risk of skin cancer and other health problems, sun exposure should be limited to 5 to 10 minutes per day. Apply sunscreen when engaging in outdoor activities, and wear protective clothing like a hat and sunglasses to help shield against the sun's rays.
