Tips for Natural Ways to Help Relieve Depression

 

I’d like to share with you some basic tips for natural ways to help relieve depression. Then we’ll dig a little deeper into supplementation and hydration.

But first, my collaboration with my friend, Pam Hamilton continues on. At the end of this post, you’ll find a link to her newest post answering the question “How do you recognize when you need to change your mindset?” She talks about how everybody has off days. But, there are a few signs that you’re having more than just an off-day. There are signs that you need to change your mindset so you can actually move forward. It’s important information I’m privileged to share with you.

Here are some eating tips for you that may help relieve depression:

1. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Trying to be consistent with your healthy diet is important too.
2. Avoid processed foods and sugary snacks, which can cause blood sugar spikes and crashes that contribute to mood swings. Those foods are seductive because they can give you a much desired boost when you’re feeling down. Unfortunately, that dopamine high only lasts about 20 minutes before you will be down in the dumps again.
3. Make sure to get enough Omega-3 fatty acids, which have been linked to improved mood and cognitive function. Good sources include fatty fish like salmon, walnuts, and flaxseeds. More about this a little later in the post.
4. Avoid skipping meals as this can lead to low blood sugar levels that can trigger feelings of irritability and sadness.
5. Stay hydrated by drinking plenty of water throughout the day. Dehydration can exacerbate symptoms of depression. Water is so important to your health and wellness. More about this as well later in the post.

 

What about Supplements? Which supplements may help relieve depression naturally?

Here are some supplements that have been studied for their potential to help with depression:

1. Omega-3 fatty acids: Some studies have found that Omega-3 supplements, found in fish oil, may help with depression symptoms.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential fatty acids that have been shown to have a positive impact on mood and cognitive function. They are found in fatty fish like salmon, mackerel, and sardines, as well as plant-based sources such as flaxseeds and walnuts. Some studies have suggested that supplementing with Omega-3 fatty acids may improve depression symptoms, although more research is needed to confirm these findings.

2. S-adenosylmethionine (SAMe): Personally, I take this every day and have to quite a few years. This supplement is involved in the production of neurotransmitters, including serotonin and dopamine, which are thought to play a role in depression.

S-adenosylmethionine (SAMe): SAMe is a naturally occurring compound produced in the liver that is involved in the production of neurotransmitters, including serotonin and dopamine. Serotonin and dopamine are “feel good” hormones and play a role in regulating mood. Some studies have found that supplementing with SAMe may be effective in improving symptoms of depression, although more research is needed to confirm these results. Be sure to talk to your health care provider before taking SAMe as it may interact with certain medications.

3. Probiotics: Some research suggests that changes in gut bacteria may be linked to depression, and that probiotics may help regulate mood.

Probiotics: I take these every day to supplement my natural intake of probiotics through what I eat. Probiotics are live microorganisms that are found in certain foods like yogurt and kefir. Some research suggests that changes in gut bacteria may be linked to depression, and that probiotics may help regulate mood by improving gut health. However, more very exciting research is currently being done, and they are isolating which gut bacteria are most important for relieving depression.  Again, probiotics may interact with certain medications, so I stress it’s important to speak with your healthcare professional before taking them.

Prebiotics: I take these every day as well. Prebiotics are insoluble fiber that help feed and promote the healthy bacteria in your gut. You can get these from food as well as supplementation.

I’m basically lazy, so I take a combination of the two. If you’d like to check out my choice, here’s a link to do that: https://amzn.to/3acw8yI

4. Vitamin D: Low levels of Vitamin D have been linked to depression, and supplementing with Vitamin D may improve mood in some people.

Vitamin D: Vitamin D is a fat-soluble vitamin that plays a role in a variety of bodily functions, including bone health, immune function, and mood regulation. Some studies have found a link between low levels of Vitamin D and depression, and supplementing with Vitamin D has been shown to improve mood in some people. It’s important to keep in mind that more research is needed to fully understand the relationship between Vitamin D and depression, and to determine the optimal dose and duration of supplementation. Additionally, Vitamin D can interact with certain medications, so it’s important to speak with a healthcare professional before taking a supplement.

It’s also important to note that while Vitamin D supplementation may help with depression in some individuals, it is not a substitute for established treatments such as therapy and medication. Additionally, it is important to get enough Vitamin D from food sources and sunlight exposure, as this can help maintain optimal overall health. Good dietary sources of Vitamin D include fatty fish like salmon and tuna, as well as eggs and mushrooms.

While there are many supplements marketed as natural remedies for depression, it’s important to keep in mind that dietary supplements are not regulated by the Food and Drug Administration (FDA) in the same way as medications are.

It’s always important to speak with a healthcare professional before starting any new diet or supplement regimen, as some supplements can interact with medications or have potential side effects. It’s also important to keep in mind that supplements may or may not be effective for your depression and may not be a substitute in some cases for established treatments for depression, such as therapy or medication.

 

What’s the big deal about water?

Drinking adequate amounts of water is important for many aspects of health, including regulation of your mood. Dehydration can cause physical symptoms such as headaches and fatigue, which can exacerbate feelings of sadness and irritability. Even mild dehydration can affect cognitive function, including memory and attention; when you experience this, it can contribute to feelings of depression.

Adequate hydration can help improve physical and mental energy levels, which can positively impact mood. Staying hydrated can also help regulate the balance of bodily fluids, including the electrolytes that play a role in many bodily processes, including mood regulation.

It’s recommended to drink at least eight 8 ounce glasses of water per day to maintain proper hydration, although individual needs may vary based on factors such as age, activity level, and climate. Drinking water throughout the day, rather than consuming large amounts all at once, can help ensure that your body stays properly hydrated.

Dumping the soda, sweet drinks and tons of coffee can work miracles for your mood. While some people have a hard time getting into the habit of drinking water throughout the day, tricks like buying a pretty glass or cup and setting the alarm on your watch or phone will help you get into the habit of remembering and enjoying staying hydrated!

How do you recognize when you need to tune in to the mindset stuff and pay attention to what the noise in your head sounds like? What it may be doing to support or sabotage your day, your week or your life?

Pam Hamilton has another great post with ideas about that you want to know. You can read part 2 of her series on Food, Movement and Mindset here.

Helping You Achieve Major Wellness!

Cheryl

Cheryl A Major, CNWC

 

I’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to get gluten out of your diet. Becoming Gluten Free Me is where to check it out. Learn how gluten affects us and how to go about reducing or eliminating it from your diet. You don’t have to suffer with Celiac Disease to benefit from getting gluten out of your life!

Be sure to follow me on Twitter so you won’t miss my daily postings for health, wellness and mindset!

P.S. My latest book is about achieving success when you try to make changes in your health and includes a case study of a very successful client who set and achieved her goal. This book is scheduled for release during May of 2023. In the meantime, please take a look at the other books I’ve written.

 

 

I am not a medical doctor, and the views and opinions expressed in this book are not intended as a substitute for professional medical advice and counsel. They are based on my own training and experience.  You should always consult with your doctor and seek the advice and counsel of your health care provider before making any changes including changes to how you eat and changes regarding any vitamins and/or supplements you may take.

Some of the links I share are affiliate links which means I may receive a small commission. This does not affect what you will pay, and I only share what I have used or believe to be of the highest quality and value.