Depression is a crippling disease, which affects 3.3 million adults and is the leading cause of disability in Americans between the ages of 15 and 44, according to the National Institute of Mental health. Depression can include prolonged feelings of hopelessness, leading to decreased activity levels and withdrawal from friends and family. Depression may sometimes reflect a chemical imbalance in the brain that requires medication, but in many cases, the symptoms of depression may be alleviated without the use of pharmaceuticals.
Exercise
Regular exercise can help alleviate depression. According to Harvard Medical School, regular exercise can improve the moods of people suffering from mild to moderate depression and it can contribute to the treatment of severe depression. Harvard reports that studies indicate that exercising 35 minutes five times a week, or 60 minutes three times a week helps treat depression. Exercising for shorter periods, such as 15 minute periods of walking, did not have the same effect.
Exercise may work to help depression since working out releases chemicals called endorphins within the brain, which boost mood. Additionally, working out boosts an individual's self-esteem, further helping depression.
Sunlight
Some people suffer from periods of depression during the winter months, a condition called seasonal affective disorder or SAD. A lack of exposure to sunlight can play a role in the development of SAD for some individuals, since regions of the brain react to light or dark and release chemicals that are linked to depression. Ball State University reports that melatonin, a chemical released in the absence of sunlight, can lead to depression if it is released in high doses over time.
One way for patients with depression to counter-act this effect includes making sure they are exposed to sunlight. Taking a brisk walk outside combines exposure to sunlight with exercise to help alleviate the symptoms of depression. Patients can also purchase lamps designed to help with SAD.
Diet
A diet rich in a chemical called tryptophan may help alleviate the symptoms of depression. Tryptophan is an amino acid, which means it makes up a component of protein. It is able to cross the blood-brain barrier and enter the brain, where it can act as a precursor for a chemical called serotonin. Since some forms of depression have links to a decrease in serotonin in the brain, ingesting tryptophan may promote the generation of more serotonin, to alleviate the symptoms of depression.
The University of Maryland School of Medicine indicates that foods such as turkey or milk contain high amounts of tryptophan. Depression sufferers may also take tryptophan as a supplement, although the health risks of tryptophan supplements remain uknown. Increasing tryptophan intake in the diet, especially combined with other depression-alleviating behaviors can help treat depression.
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