If you are one of the more than 20 million Americans who suffer from depression, you may struggle to find a treatment that works for you. Many depression sufferers do not like taking medication for the condition -- the side effects can often be off-putting. You may wish to try natural remedies before or in addition to medication. Discuss your options with your healthcare provider before ceasing any prescribed medicines.
Aerobic Exercise
A study published by the American Psychosomatic Society in 2000 found that depressed participants responded very positively to aerobic exercise. During the study, 156 people were studied for a four months aerobic exercise regime. The depression of the participants who exercised but were not medicated in any way was found to decrease in the six months after the study. Conversely, those who exercised and were medicated had higher relapse rates, although this may have been because of their feelings towards medication.
Food
Certain foods may help to boost mood and may be of help to sufferers of depression. Sticking to a low fat, high protein diet may help to boost dopamine. Dopamine can help a person to have more energy. Carbohydrates should not be cut from the diet as these aid the production of seratonin, a neurotransmitter that controls mood and sleep. Avoid high-sugar and high-fat foods as these can make the body feel lethargic, intensifying depression.
Herbs
Some herbs may elevate the mood. The University of Maryland's Medical Center suggests that St. John's wort or gingko may help depression sufferers. St. John's wort, taken twice or thrice daily in 300mg measures, may improve symptoms in mid or moderate sufferers. It can cause complications when taken with other medications, so consult your doctor before taken. Gingko may serotonin response in older sufferers and should be taken in 40 to 80mg measurements thrice daily.
Supplements
Mayoclinic.com advises that Omega-3 fatty acid supplements or SAMe may aid in the treatment of depression. Omega-3 fatty acids, found naturally in oily fish and certain oils, can be taken as a supplement if not found in your daily diet. SAMe, short for S-adenosylmethionine, is found naturally in the body but may help to boost mood if extra is taken in supplement form. SAMe has not been approved by the FDA as a treatment for depression, but is prescribed in Europe to treat depression.
References
- Medline Plus: Depression
- Psychosomatic Medicine: Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months
- California State University Sacramento: Fighting Depression with Food
- University of Maryland Medical Center: Depression
- MayoClinic.com: Depression (Major Depression) -- Alternative Medicine
