Beat Depression Naturally

Depression is a medical illness which causes a constant feeling of sadness and a general lack of interest effecting individual's notions, behavior, feelings, perception of world and physical state negatively. Depressed people may feel gloomy, nervous, vacant, discouraging, concerned, helpless, blameworthy, irritable, hurt or impatient. Those people may lose interest in activities that once felt were enjoyable, experience loss of hunger or overeating, have problems focusing, recalling details or making decisions and may consider or attempt suicide. Sleeplessness or excessive sleeping, fatigue, loss of energy or aches, pains or digestive problems that are defiant to cure may also be present.

Depression can be induced by a normal response to particular life events perceived negatively, a symptom of some medical conditions or a side effect of some medical treatments. It can include conditions like bipolar disorder, dysthymia and seasonal affective disorder. Depression is a sickness that has affected millions of Americans and according to the American Psychiatric Association, up to 25 percent of the people will suffer from a depressive disorder during their lifetime.

Even though people of all ages can become depressed, symptoms of depression may differ in children and adults. Sadness - Loss of Interest - Low Self-esteem - Hopelessness - Change in Sleep or Eating Habits - Thoughts of Suicide - are all symptoms of depression. However, in order to ascertain a major depressive episode atleast two forms of the above mentioned symptoms are required to be present over the period of two weeks.

Self-Criticism and Depression
Those who are most self-critical are most likely to be depressed and have difficulties in relationships. In some people self-criticism can be so deeply embedded in their core belief structure, that they don’t even realize they are constantly operating under negative and destructive thoughts and feelings. To know about how to effectively deal with self-criticism, please click here.

Foods That Cause Depression
According to one study published in the journal Public Health Nutrition, both junk food and fast food intake instigates depression. The researchers concluded that those ingesting fast food are likely to be at 51 percent more risk of depression as compared to those consuming very little or none of the health-compromising food. Sugary sodas, high-fructose corn syrup (HFCS), and yet again, processed foods, add to depression by resulting in ill health effects. These effects cause obesity, diabetes, several other health problems and ultimately to feelings of self-pity and despair due to feeling physically weak.

Top foods that cause depression are High fructose corn syrup, monosodium glutamate (MSG) and artificial sweeteners. The average consumption of soda annually in United States is over 200 liters and one liter of soda contains more than 100 grams of sugar. A huge percentage of the people suffer from carbohydrate malabsorption, which signifies that the small intestine does not take up fructose very efficiently. Thus, the undigested fructose flows down to the colon, leading to bloating, cramping and diarrhea or IBS. An affirmative test for fructose malabsorption relates to depression for the reason that fructose reacts chemically with tryptophan, the amino acid precursor to the serotonin or the happy chemical. The sugars mortify tryptophan so there is hardly any present to be absorbed into the body. Avoiding sugar and decreasing grain intake will help regularize the insulin and leptin levels.

A latest study by the National Institutes of Health discovered that 31 percent of people who consume over 4 servings of artificially sweetened soda, iced tea, or fruit drinks daily had been diagnosed with depression.

MSG and artificial sweeteners also cause depression and aid in gaining weight. Aspartame and monosodium glutamate (MSG) are neurochemicals that modify the equilibrium between neurotransmitters in the brain. In 1998, the Trocho Study carried out in Barcelona revealed that aspartame builds up in the cells and damages DNA, with the majority of toxicity colonizing in the liver and fat cells (adipose tissue).

Alcohol may provide temporary relaxation but it is actually a depressant and induces mood swings, anxiety, depression, and insomnia. To know more about how to Beat Insomnia Naturally, Please click here.

Healthy Diet in Depression

Antioxidant rich diet is essential to decrease the oxidative stress in depression.

Tomatoes - A study published in the January 2013 issue of the Journal of Affective Disorders, found that consuming tomatoes can naturally treat depression. Eating a tomato every day of the week reduces your risk of suffering the blues by 52 per cent, according to this study. Tomatoes can protect you from an assortment of diseases – including heart attacks and cancer – which can also trigger depression in sufferers.

Omega-3 - Studies have linked depression with low dietary intake of omega-3 fatty acids. Intake of essential fats is required to support optimal brain functioning therefore it is strongly recommend to supplement the diet with a high-quality, animal-based omega-3 fat, like krill oil.

Magnesium - Stress depletes magnesium which is required for natural serotonin production. Good sources of magnesium are legumes, nuts, whole grains and green vegetables. Magnesium is a major mineral in our body which helps regulate almost all enzymes and bodily processes. To know more about Magnesium, please click here.

Vitamin D3 - There are a huge number of studies that have established a correlation between vitamin D deficiency and an increased risk of depression. Moreover, augmenting vitamin D intake was found to decrease depression risk. For years, exposure to sun or light has been used to cure seasonal affective disorder; a type of depression which occurs in short winter days and extended darkness. A lack of exposure to sunlight is accountable for the emission of the hormone melatonin, which can spark a depressed mood and a sluggish condition. Exposure to sunlight aids in regulating the body’s internal clock in the similar way that sunlight does. It is a helpful cure for seasonal affective disorder, and it may lessen the symptoms of non-seasonal depression too. To know more about Vitamin D, please click here.

B Vitamins - B vitamins play a part in the production of certain neurotransmitters, which are significant in controlling mood and other brain functions. Deficiency of Folic acid has been prominent among people with depression. Vitamin B6 or pyridoxine is the cofactor for enzymes that convert L-tryptophan to serotonin, therefore deficiency of vitamin B6 might result in depression. And there also exists some evidence that people with higher levels of vitamin B12 respond better to treatment of depression.

Exercise Regularly to Control Moods
Researchers have discovered that the increase in physical fitness through regular exercise alters serotonin levels in the brain and leads to better mood and feelings of wellbeing. Multitude of studies has shown that exercise promotes mental health and decreases symptoms of depression. The antidepressant effect of regular physical exercise is as good as powerful antidepressants like Sertraline.

Supplements for Depression

SAM-e - S-adenosyl-L-methionine is a chemical that's found naturally in the human body and is believed to increase levels of neurotransmitters serotonin and dopamine.

5-HTP - 5-hydroxytryptophan is also produced naturally in the body and is used to make the neurotransmitter serotonin. It should not be combined with antidepressants.

GABA - Gamma-aminobutyric acid (GABA), a neurotransmitter involved in inhibition and stress relief. Low GABA levels have been linked to depression and anxiety.

Essential Herbs to fight Depression

St. John's Wort - Numerous research studies have established that St. John's Wort is no less than as useful as typical antidepressant drugs at treating mild to moderate depressive disorders, except few possible harmful side effects. Whole extract of St. John's Wort has been revealed to help naturally lessen sleep disorders, endorse relaxation, and increase energy levels.

Ginkgo Biloba - This herb has an amazing ability to improve circulation, including blood flow to the brain.

Ashwagandha - The plant also helps fight deteriorated brain conditions like Alzheimer's and Parkinson's, in addition to restrain the growth and multiply of cancer cells. Several studies have found that ashwagandha works at least same or better than antidepressant drugs at alleviating anxiety and treating depression symptoms. Moreover ashwagandha naturally averts free radical damage insuced by stress without causing harmful side effects.

Rhodiola Rosea - It has been used over years to develop physical and mental endurance, alleviate symptoms of anxiety and stress, and even boost mood and lessen depression symptoms. This is the reason it is considered as an adaptogen, a natural substance that aids in regularizing the body's response to strain, and preserve optimal homeostasis by harmonizing the immune system and endocrine hormones.

Ginseng - Taking ginseng for depression has been shown to treat depression symptoms and improve mood. Taking ginseng for depression works by balancing serotonin and dopamine.

Camu Camu -  This herb has adaptogenic properties that regularize bodily processes during strain and help alleviate symptoms of depression without any known negative side effects.

Yoga for Depression
Yoga is a primeval system of relaxation, exercise, and healing with foundation in Indian philosophy. Practicing yoga can change the brain chemistry. Several yoga positions are helpful in arousing the release of endorphins and lowering the level of stress hormone cortisol. Numerous human studies support the practice of yoga for treating depression. Yoga postures have been exclusively shown to boost levels of the neurotransmitter GABA, which may lessen depression. These include the Child Pose, Forward Bend, Legs up the wall or Viparita Karani, Cat Pose, Back Bend or Fish pose and Head Stand. 

Cognitive behavioral therapy (CBT)
Cognitive Behavioral Therapy tries to help people in depression by changing how they think about things. Not like various traditional forms of therapy, it works on “here and now” problems and difficulties. Several clinical studies all over the world have constantly established that cognitive behavioral therapy is as helpful as antidepressant medication. Approximately 75 percent of patients feel a considerable drop off in their symptoms within 20 sessions of individual therapy.