According to Phyllis Balch, a certified nutritional consultant, "depression affects 22 percent of Americans age 18 and older every year." Depression, and the anxiety that can accompany it, presents a wide range of symptoms to those who are affected. To address the symptoms, it is important to use a variety of methods.
Methods
Step 1
Make a list of things that cause you stress and work on eliminating them. In some cases, it may not be possible to completely avoid the stressful situation, but it is always possible to change your reaction to the situation. For instance, you may not be able to make traffic move faster during rush hour, but you can leave earlier to avoid the stress of being late or choose to play relaxing music in the car to calm your nerves.
Step 2
Revamp your diet. Eliminate alcohol, coffee and sugar, all of which can contribute to mood swings. Focus on a diet high in gluten-free whole grains, unprocessed meats and vegetables. According to Michael Lesser, M.D., eating pineapple, tomatoes, avocado, walnuts, bananas, eggplant and plums can be helpful. These foods promote the production of serotonin, a neurotransmitter that is often low in those suffering from depression.
Step 3
Get your B vitamins. B vitamins support the nervous system and are needed for the brain to produce chemicals that affect your mood. You can purchase a B-complex supplement over the counter or you can contact a health practitioner and get B vitamins through injections.
Step 4
Supplement your diet with essential fatty acids. Because the brain needs these healthy fats to function normally, Phyllis Balch, CNC recommends taking supplements daily and eating fish twice a week. DHA, an omega-3 fatty acid found in fish, such as salmon and tuna, is helpful in fighting depression.
Step 5
Consider homeopathy. Homeopathic remedies are chosen based on both physical and emotional symptoms and are designed to stimulate the body to heal itself. Argentums nitricum can be useful for anxiety and ignatia amara can be useful for depression.
Step 6
Try Bach flower remedies. Flower remedies were first used in the 1930s by English physician Dr. Edward Bach, who used them to address emotional states in his patients. He classified the emotional states into seven major areas, including fear, uncertainty and despair. These flower remedies are available over the counter at health food stores, where guides are usually available to help you choose the right remedy for your needs.
Step 7
Exercise. The surge in endorphins that happens during exercise can boost your mood. Choose a mode of exercise that is fun for you and start slowly so that it does not become another area of stress in your life.
Tips and Warnings
- Don't be afraid to talk to your doctor about depression. If it has become a serious issue, it may be necessary to try prescription medications.
- If you are already taking medication for depression, always consult a physician before trying natural supplements, as they can interfere with this medication.
References
- Prescription for Nutritional Healing; Phyllis A. Balch, CNC; 2006
- The Brain Chemistry Diet; Michael Lesser, M.D.; 2002
- Bach Flower Remedies to the Rescue; Gregory Vlamis; 1990
