INTRODUCTION
Depression is when a person constantly experiences a low in their mood, to the point where it starts to interfere with their daily life. Struggle with depression is known to be extremely painful, that’s why it’s a thing to know that there are ways that you will be able to deal with it.
It has been said that 1 out of 7 individuals usually suffer from the symptoms of depression at some point in their lives. Today has been marked as one of the main causes of disability in developed, and also low and medium income countries. Over 150 million people are said to be suffering from depression all around the globe.
The World Health Organization (WHO) seems to have predicted that depression will become the second most prevalent disease in the world by the year 2020. However, the case may be some people don’t know where to look for a treatment, that’s why I will be bringing before you some of the natural ways that will help you in dealing with depression that has proven to be effective and will address the root cause of the disease.
If you are looking for natural ways to deal with depression, then you should consider going on a healthy diet that helps provide critical vitamins and minerals for your hormone balance and brain function, and certain lifestyle changes that will surely be of help to you.
Depression can occur at any age, it often develops in adulthood, and it is very prevalent in middle-aged adults who might be struggling with other serious medical issues, such as cancer, diabetes or Parkinson’s disease.
SYMPTOMS OF DEPRESSION
There are many symptoms of depression, you might not be aware of all of them, that’s why I will be sharing with you some of the common symptoms that surely occurs relating to depression, which include:
- Low mood
- Irritability
- Difficulty sleeping
- Weight changes
- Fatigue
- Digestive issues
- Pains and aches
- Feelings of helplessness
- Difficulty concentrating
- Persistent sadness
- Headaches
- Changes in appetite
- Attempting suicide
- Thoughts of death or suicide
You should know that depression can manifest with a variety of different symptoms so when you start experiencing any of these symptoms you should go and confirm if it could be related to depression.
POSSIBLE CAUSES OF DEPRESSION
Depression is a very complex disease, no one can actually pin point what causes it, but it has been said that it can occur for a variety of reasons. Certain persons have said that they experience depression during a serious medical illness while others may experience depression due to different life changes such as move or the death of a loved one. Others might have depression due to a family history of depression. That’s the more reason why I will be bringing before you some possible causes of depression, which include:
- Hormonal imbalances
- Food allergies
- Alcoholism
- Lack of sunlight
- Stress
- Nutritional deficiencies
- Unresolved emotional problems
These are some of the possible causes of depression and if that’s the case you might want to start treating it as soon as possible and the natural ways of dealing with depression has proven to be very effective.
NATURAL WAYS OF DEALING WITH DEPRESSION
You have already read about the symptoms and causes of depression and I have repeatedly mentioned about the natural ways of how you will be able to deal with depression, well that’s what I will be sharing with you now, ways that will surely prove to be effective in your fight against depression.
DIET:
- CONSUMING A HEALTHY AND WELL-BALANCED DIET
You probably don’t know about it but your food choices usually have a significant impact on your mood. It is important you consume foods that help support your neurotransmitters, which are the brain’s messengers that help in controlling your mood, energy levels, appetite and several other functions in your body. Neurotransmitters are significantly influenced by the foods you put into your system. Consuming of healing foods are very transformative, that’s why I will be giving you a breakdown of the whole foods that should be part of your diet to prevent and also treat depression, the foods include:
- FOODS THAT CONTAIN OMEGA-3: One of the most important components of your diet that help to prevent or treat mood disorders is omega-3 foods. The lipids of your brain are actually composed of fatty acids and among those fatty acids, 33 percent are known to belong to the omega-3 family. Now you need to start eating more of omega-3s so that your brain will be able to function well. It helps the brain by promoting the processes of communication and the reduction of inflammation. Omega-3 foods include walnuts, chia seeds, flaxseeds, egg yolks and natto.
- EAT MORE OF HEALTHY FATS: Healthy fats usually provide your body with important vitamins and minerals that help boost your energy levels and mood. It also works to prevent free radical damage that may be associated with depression. You should stick to eating healthy fats such as grass-fed butter, coconut oil, extra virgin oil and avocados.
- FOODS THAT CONTAIN LEAN PROTEIN: Proteins are very critical for the supporting of your body’s neurological function and the balancing of hormones. Protein foods also provide your body with enough energy and also boost your mood. That is why it is important you consume more of protein throughout the day because the amino acids allow for many of the body’s functions. When you lack protein, you become fatigued, your immune system becomes weakened and you start experiencing moodiness. The best sources of protein include lentils, wild fish, organic chicken, black beans, yogurt and raw cheese.
- AVOID EATING FOODS THAT CONTAIN REFINED CARBOHYDRATES AND SUGARS
You should know whenever you are feeling sad you constantly crave for refined carbohydrates and sugars, that is because high carbohydrates foods usually trigger a release of serotonin which is a natural opioid that acts up in your brain that is similarly to the drug opium. However, these foods might improve your mood for the moment, but they also lead to weight gain, problem sleeping, and the overgrowth of candida and give you low energy levels, and will then make your depression even worst.
Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress. To help reduce your depression and then supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. You should endeavor to stick to real, whole foods that are in their natural forms.
SUPPLEMENTS TO TAKE:
- PROBIOTICS
Probiotic supplements have been known to be a supplement that improves your mental outlook, which is due to the gut-connection. Probiotics aid in the absorption of nutrients and it can also promote glycemic control, which helps to avoid spikes and drops in blood sugar levels. The taking of probiotics actually helps to change your behavior and brain chemistry, which will improve your cognitive function and help in reducing depressive symptoms.
- VITAMIN B-COMPLEX
B vitamins are said to be involved in your body’s neurotransmitter function. You should know that vitamin B12 supports the neurological system and helps boost your energy levels, and also supports the absorption of nutrients, it helps to reduce irritability and fights off fatigue. Taking a vitamin B-complex will help to produce serotonin naturally and relieve you of depression.
- VITAMIN D3
Vitamin D supplements are very favorable when it comes to the management of depression because it helps to change vitamin levels in a way that is comparable to antidepressant medications. Vitamin D works like a hormone in your body and effects the functions of your brain, which is why a deficiency is linked to an increased risk for mood disorders such as depression. That is why it is advised that you increase your intake of vitamin D supplements.
LIFESTYLE CHANGES:
- YOU SHOULD EXERCISE
Exercising helps to give your body energy boost, helps you to sleep better and also builds confidence. The benefit of exercising is that it will help you in fighting depression and also promote feelings of happiness and self-worth. You can try any type of exercise that you like, such as running, yoga, barre and burst training. Taking a walk can also boost your happy hormones and energy levels. Exercising is one of the natural ways of dealing with depression that offers some of the most variety of options to choose from.
- SPEND MORE TIME OUTDOORS
You should know that the lack of vitamin D is also a cause of depression, and that’s the fact that you lack the exposure of sun. So from time to time spend some quality time outside so that you will be able to get more of vitamin D.