Depression isn't just the sadness people experience when things go wrong. It's an actual illness that impacts both the mind and body. Symptoms include feelings of sadness, frustration, insomnia, agitation and fatigue. Despite the suffering it causes, depression has good options for treatment. There are some natural ways to help depression, but don't treat depression on your own. See your health care provider if your depression is more than a temporary case of the blues.
Sleep
Depression and trouble sleeping go hand in hand. According to an article by psychiatrist Michael Berk, 80 percent of people who are depressed have insomnia. Insomnia and depression form a vicious cycle, with insomnia increasing depression, fatigue and irritability during the day, and depression causing insomnia at night. Better sleep hygiene can help break the cycle. Sleep hygiene tips include avoiding stimulation or emotional discussions close to bedtime, exercising regularly during the day, decreasing noise and lights, eating a light snack just before bed and establishing a regular schedule for sleeping and waking.
Exercise
It can be hard to motivate yourself to exercise when you're depressed, but there's increasing evidence that it's worth it. Some studies have shown that exercise can be as effective as medication in improving mood, at least in selected groups of patients. Exercise increases serotonin levels, much like some antidepressants do. It also releases endorphins, the body's natural painkillers. The release of endorphins that takes place during exercise is sometimes referred to as a "runner's high." According to an article in the Journal of Evaluation in Clinical Practice, evidence suggests that the most effective exercise regimen for people with depression is three 30-minute sessions of aerobic exercise weekly, for at least two months. Consider taking an exercise class with other people rather than working out alone. Being socially connected can also boost your sense of well-being.
Supplements
Several supplements show promise for easing depression. S-Adenosyl methionine, known popularly as SAM-e, is a substance that occurs naturally in the body. The U.S. Agency for Health Care Research and Quality found that SAM-e appeared comparable to standard depression medications in a group of studies, though more research is needed. Sold as a dietary supplement in the U.S., SAM-e is classified as a prescription drug in much of Europe. Omega-3 fatty acids have also been studied widely for depression. They're found naturally in the body. People with depression have lower levels of these healthy fats, according to the Journal of Affective Disorders. You can boost the omega-3 fatty acids in your system by eating more fish and seafood or by taking a fish oil supplement. Depression is a health problem with potentially serious consequences, so consult your physician about the treatment that is best for you.
References
- "Journal of Evaluation in Clinical Practice"; Exercise parameters in the treatment of clinical depression; L. Perraton et al; Dec. 2009
- "Australian Family Physician"; Sleep and Depression; M. Berk; May 2009.
- Mayo Clinic: Depression
- "Journal of Affective Disorders"; Lowered omega-3 PUFAs Are Related to Major Depression; S. Riemer; Jun. 2010
- AHRQ: S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease
