Depression is a major issue for a lot of people, and could make life difficult for not only the person affected, but the people around them as well. I’m a big advocate of the idea that by taking good care of your body, you can eliminate a great deal of health problems, which includes depression. However, the current trend seems to be that antidepressants are increasingly being prescribed with no consideration as to whether or not they are the best thing for the person. Are you feeling down? Here take this so you don’t have to feel bad. Never mind finding an explanation for your feelings of sadness. Antidepressant medications will often be used as a quick fix for unpleasant feelings, and are given out like candy. But these medications can come with some serious side effects, so before you get that prescription for Zoloft filled, which you were given after seeing a physician for 5 minutes, take a look at yourself, and see if you can tackle the issue without relying on a magic pill. There are a few natural methods you might want to try first that don’t include the complication of increasing your thoughts of suicide.
To start off, what you need to comprehend is whether or not your unpleasant feelings are situational. Are there details going on in your life so that it makes sense that you’re feeling down? Do you find yourself currently going through a lot of stressful situations? Divorce, death of a loved one, health problems, financial worries, or essentially any stressful events in your life might contribute to depression. There are a few researchers who think that using antidepressants may prevent the brain from being able to process through the crises in a persons life. The fluctuations of your emotional state are a part of life, so don’t cheat yourself by hiding them with a pill.
Did you know there’s a secret treatment for depression which has been shown to be as good as, if not superior to antidepressant medication? It’s none other than exercise. A number of studies have shown the benefits that exercise might have on somebody who is suffering from clinical depression. A general guideline is to perform roughly two and a half hours of moderate intensity aerobic exercise every week, which is about 30 minutes, five days per week. You should do a type of exercise that increases your heart rate, so taking a leisurely stroll will not be vigorous enough. Ride your bike, swim, go jogging, just find something you take pleasure in doing. The more you enjoy it, the easier it’s going to be to remain with a schedule.
Vitamin D levels within your body can have a substantial impact on your mental well-being. There is a disorder called Seasonal Affective Disorder which is really just a term for depression that occurs at a particular time period of the year, i.e. autumn and winter. Interestingly, the rise in seasonal affective disorder solidly correlates to the times of the year when most individuals aren’t able to get enough sunshine, and consequently their vitamin D levels decrease. One study carried out in 1999 determined that improvement in serum vitamin D quantities was notably related to betterment in depression scale scores. For that reason if you’re just like 85% of North Americans and are inadequate in Vitamin D, begin taking a daily supplement. I advocate beginning with 4,000 IU for women, and 5,000 IU for males. However it is important to have your serum levels verified, and then modify your dosage accordingly.
Together with exercise and vitamin D, another thing that may impact depression is the food you eat. A large number of dietary factors exist which can play a role in depression, but some of the major ones are Omega 3 fatty acids, folic acid(B9) and vitamin B12, and ingesting too little fat in the diet. If you have been limiting your intake of fat, you might be suffering from some negative consequences in relation to your cognitive well-being. When I hear a patient tell me they are ingesting a low-fat diet, what that commonly means is that they are swapping the calories from fat with calories from carbs. Fat is vital in aiding in the balance of the body’s hormones, and diets low in fat can alter the balance of serotonin in the brain.
The majority of people quite possibly don’t get enough Omega-3 fatty acids in their diet. Unless you’re eating a lot of fish, or grass-fed beef, you might benefit from an Omega-3 supplement. The best ones to take are EPA and DHA, which are predominantly produced from fish oils. Plant based supplements do exist containing ALA, however most health improvements have been associated with EPA and DHA. Your body is able to convert ALA into the other two, however for most people, it’s not a very efficient process.
There is some data which suggests that boosting your consumption of vitamin B9 (folate) and B12 might help depression as well. Depending on what varieties of food you eat, you might not be ingesting an adequate amount of these vitamins. B12 can be tough to get, especially if you don’t eat animal products. Supplementing with one of these can be a simple way to guarantee your body gets the quantity it demands. One recent study in 2005 advised using 800 micrograms of B9, and 1mg of B12 daily to help treat depression.
Depression can be a serious issue for a number of men and women. But my advise is to try some natural strategies to curing your depression as your first step. Anti-depressants may be useful in some instances, but considering each of the potential side-effects they can lead to, think about them as an alternative choice if everything else has failed, rather than your first option in treating your depression.