When we finally decide that we want to get healthy we go to the store and stock up on healthy fruits, veggies, food, and we start exercising. But what If you suffer from depression or anxiety? When we get healthy we often overlook our mental health. Mental Health Is just as Important. Did you know that there are foods to help fight depression? Today I am going to mention some ways to help with depression naturally without medication.
Research has shown that a lack of essential vitamins and nutrients can contribute to the onset of poor mental health In people suffering from anxiety, depression, bipolar disorder, and schizophrenia. Nutritional approaches for these debilitating conditions are not widely accepted by mainstream medicine. Treatment options tend to be limited because mainstream medicine doesn’t recognize nutritional psychiatry.
The use of Antidepressants has more than doubles In recent years. Did you know that antidepressants were more effective in treating depression than placebo? This approach suggests that poor mental health caused by social conditions Is viewed as easily treated by simply dispensing drugs. But antidepressants are shunned by people whom they could help because of the social stigma associated with mental ill-health which leads to discrimination and exclusion.
My Opinion: In my opinion, I think Antidepressants are overprescribed. Some research shows that long-term use of Antidepressants can cause dependency, side effects, does not help with symptoms (Much), weight gain, emotionally numb, brain fog, suicidal, and feeling addicted. That Is why I set out to research and talk about things that I feel that need to be talked about. Mental health Is serious and “almost” everything can be cured by a balanced “diet” and exercise. It Is now known that many mental health conditions are caused by Inflammation In the brain which ultimately causes our brain cells to die. This Inflammatory response starts In our gut and Is associated with a lack of nutrients from our food such as magnesium, omega-3 fatty acids, probiotics, vitamins and minerals that are all essential for the optimum functioning of our bodies and brain.
Supplements such as zinc, magnesium, omega 3, and vitamins B and D3 can help Improve people’s mood, relieve anxiety and depression and improve the mental capacity of people with Alzheimer’s (Type 3 Diabetes).
Magnesium Is one of the most Important minerals for optimal health, yet people are lacking In It. One study found that a daily magnesium citrate supplement led to a significant Improvement In depression and anxiety, regardless of age, gender or severity of depression. Improvement did not continue when the supplement was stopped.
Omega-3 fatty acids are another nutrient that Is critical for the development and function of the central nervous system – and a lack has been associated with low mood, cognitive decline, and poor comprehension.
Probiotics: Probiotics…The Beneficial Live Bacteria In your digestive system – In improving mental health has also been explored by psychiatrists and nutritionists, who found that taking them daily was associated with a significant reduction In depression and anxiety. Vitamin B complex and zinc are other supplements found to reduce the symptoms of anxiety and depression.
Fat Is Back
Fat Is back, and with good reason. Healthy fats like those found In nuts and fish are crucial for brain health and may play a role In fighting depression.
In a large study people eating the most fish had a 17% lower risk of depression than those eating the least fish. Another review found that omega-3 fish oil supplements boosted the effects of medication In people with depression, compared with taking a placebo. Omega-3 fatty acids from seafood and monounsaturated fats from nuts, avocados, and olive oil appear to be particularly important and beneficial to our mental and brain health.
The Dash Diet
I recently posted about The Dash “Diet” and the benefits It has for overall optimal health. If you are Interested In reading all about It here Is a link so you can check It out. (Link)—-> Dash Diet
Past research has found that following the DASH diet was associated with reduced depression In adolescent girls and with less physician-diagnosed depression. Women who ate a “Diet” high In produce, meat, fish, and whole grains had lower odds of major depression and anxiety than others.
Adaptogen herbs: Adaptogen Herbs are a class of “healing plants” that Improves stress hormones and relax the nervous system. They help to balance and protect the body by reducing cortisol levels when your under any type of stress. Two adaptogens that work as natural remedies for depression include Rhodiola and ashwagandha. Rhodiola works by Increasing the sensitivity of your neurons, Including two neurotransmitters serotonin and dopamine. These neurotransmitters help to Increase focus and memory and Improve overall mood. Ashwagandha works to combat the effects of stress, reduce anxiety and depression and balance hormones. But the best part about these natural remedies for depression Is that there are no adverse side effects, as opposed to most antidepressant medications.
Lavender Oil: Lavender Oil helps to relieve stress, promote a feeling of peace and Improve sleep. It actually has a long history of medicinal use for mood disorders because It has sedative and calming properties. Studies show that lavender oil also has neuroprotective effects. It enhances dopamine receptors and works as an antioxidant. To use lavender oil as a natural remedy for depression, add 5–10 drops to warm bath water, diffuse 5–10 drops In your bedroom at night to promote sleep and apply 2–3 drops topically to the temples, chest, and wrists In the morning.
Roman Chamomile Essential Oil: Roman Chamolie Essential Oil works as a mild sedative that naturally calms nerves and promotes relaxation. Research shows that Roman chamomile oil can be used alone or In combination with lavender oil helps to Improve sleep quality and reduce anxiety. To use Roman chamomile as one of your natural remedies for depression, Inhale the vapors directly from the bottle a few times a day, apply 2–3 drops topically to your wrists and back of the neck, or diffuse 5–7 drops at home or at your workplace.
Research shows that Improving your vitamin D levels can help to reduce the symptoms of depression. In fact, the relationship between depression and vitamin D deficiency from a lack of sun exposure was first noted over two thousand years ago, according to researchers at the University of South Australia. Aim for spending 10–20 minutes In the sun daily.
Meditation’s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits. When meditating aim for 10 minutes. I did a post all about meditation a while ago. If you are Interested In meditating here Is the link you can check out Meditation Tips
Talk It Out
See a therapist, psychiatrist, talk to a friend and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world. If all else fails and you and need anti-depressants, don’t beat yourself up. Sometimes you can do everything right, and If your Imbalance Is biochemical, you may need the drugs. But don’t forget to nurture the rest of you too. Depression, like most physical and mental illnesses, Is multifactorial and requires a global Investigation of your whole health… not just your mind and body, but your relationships, your work, your financial situation, how you express yourself creatively, your environment, and whether you’re letting your Inner Light shine.
Other techniques that may work for you Include acupuncture, light therapy, hypnosis, massage therapy, and a variety of other herbal supplements, including Valerian and 5-HTP. And again don’t beat yourself up If you need the Antidepressants you have to do what Is best for you and your overall health.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
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