Depression is a widespread mental health disorder that impacts hundreds of millions of people around the globe1. People suffering from depression have difficulty leading a normal day-to-day life and in extreme cases can have strong suicidal tendencies.
To combat depression, first, we need to understand its symptoms and mechanisms. Then, we can take a look at the available treatments and determine which would be the most suitable for the sufferer.
The Mayo Clinic in Rochester, Minnesota, describes depression as follows: “A mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems1.”
Let’s look into some alarming statistics provided by the World Health Organization (WHO)2:
Now let’s look at the primary causes of depression:
There is no one individual cause of depression. Hormones, genetics, brain chemistry, faulty mood regulation patterns, stressful lifestyles, sad events, medication, and chronic medical problems are all major causes of depression. There are also other factors that can be responsible such as alcohol or drug abuse, physical or sexual abuse, low self-esteem, borderline personality disorder, post-traumatic stress disorder, and anxiety disorders can be responsible for depression1.
How to identify if someone is suffering from depression1:
You may notice the following symptoms if someone is suffering from depression:
Natural ways of combating depression:
The U.S Food and Drug Administration (FDA) has approved various medications for treating depression. Many people try to avoid these medicines and look for alternative options to manage their symptoms. In recent years, there has been an increasing interest in alternative methods to manage depressive symptoms. Besides medication, making lifestyle changes can have a beneficial effect on the quality of life. There are several ways to treat depression naturally, and a few of them are discussed below.
Exercise regularly: Regular exercise makes a person fit and releases endorphins that stimulate happy feelings and act as natural antidepressants. Exercise also boosts energy levels, regulates the sleep cycle, and enhances confidence.3,4
In 2019 a study published in the JAMA Psychiatry assessed the relationship between physical activity and depression among adults. Authors conducted a two-sample mendelian randomized study using genetic instruments. The research outcome suggests that regular exercise can be a powerful and effective method to avoid depression5.
Another meta-analysis study published in the JAMA Psychiatry established the fact that resistance exercise training (RET) reduced the symptoms of depression among adults regardless of health status6.
Never skip a meal: The food choices we make create a major impact on our neurotransmitters, which control mood and energy levels. Fluctuations in blood sugar instigate mood swings.
A research study published in the British Journal of Psychiatry studied the relationship between dietary patterns and depression. The study was conducted on two population groups with 3,486 participants and continued for five years. One group was provided with a whole-food diet, loaded with vegetables, fruits, and fish. The second group consumed processed food that included sweetened desserts, fried foods, high-fat dairy products, refined grains, and processed meat. At the end of the study, researchers concluded that the group that was consuming processed food had an increased risk of developing depression compared with the group on the whole-food diet7.
Consumption of healthy foods and natural supplements can play a vital role in the prevention and management of depression. Below is a list of food and natural supplements that may help to manage and improve depressive symptoms.
Build relationships and support: Lifestyle changes can also help in overcoming depression. Depressed people often suffer from low self-esteem and lack of purpose. Building relationships with peers and friends can decrease the symptoms of depression that are mostly caused by emotional issues.
Practicing Mindfulness/Meditation: In recent studies, Mindfulness Meditation was found to be an effective natural relief for depression21. Research also emphasized the fact that mindfulness practitioners are less anxious, less depressed, happier and more satisfied. These people have a reduced chance of getting depressed and are healthier than non-mindfulness practitioners21. A review of clinical trials focusing on patients suffering from severe depression found that Mindfulness-based Cognitive Therapy (MBCT) reduced the chances of relapsing by up to 60 weeks22.
If you are suffering from depression and want to learn more about using natural remedies to manage your symptoms, be sure to discuss this with a healthcare professional for any possible interactions with your current regimen. If these natural remedies give you any adverse reactions, discontinue them immediately and seek help from your professional healthcare provider.
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Rejuvenation Therapeutics
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
