By Laurentine ten Bosch | Food Matters
Millions of Americans suffer from clinical depression each year, many undiagnosed or too embarrassed to take positive action. A report from the World Health Organization shows an 18% increase in worldwide depression rates between 2005 and 2015, with the prediction that this number would continue to rise. Yet, most people with depression seek treatment from their health care providers or GPs first, which generally results in being treated with drug therapy alone.
What many health providers fail to realize is that there is a range of ways in which you can naturally boost your mood and help to prevent and overcome depression; many of which are just as effective as the drugs given, but are much safer and without side-effects. Here are 13 ways to get you started:
1. Take Vitamin B-3
Niacin is vitamin B-3, one of the water-soluble B-complex vitamins. Niacin's feature is its ability to greatly reduce anxiety and depression. Dr. Andrew Saul uses it on his patients and calls the effect the ‘niacin flush’. Read more here, including dosage amounts.
2. Detoxify
Your body is exposed to hundreds, if not thousands of chemicals each day. You can imagine then how many unwanted chemicals are lurking in your body on a daily basis – many of which have trouble getting out of your system. Sherry Rogers M.D. says “There are 12 common chemicals often trapped inside the average person's body – all that have been found to cause depression or damage the nervous system, in addition to causing many other problems.” Find out what they are here and how to start the detox process. We've created a beautiful 3-day detox program if you're not sure where to start, and are looking for something to ease into the world of detoxification – no starvation and no extreme measures. Click here to find out more.
3. Enjoy a Digital Detox
Smartphones can be incredibly useful and we don’t think you should, or expect you to, give them up completely. However, maintaining a healthy relationship with technology can help you live with more peace and less anxiety. Studies demonstrate how classic addiction symptomology is intrinsically linked to smartphone overuse, which includes loss of control (e.g. distortion of time spent on the phone), preoccupation with the smartphone, and withdrawal symptoms. These addictive tendencies can wreak havoc on our productivity, brain function, wellbeing, work-life balance, and even our personal lives, with quantifiable evidence suggesting social anxiety and loneliness is also intrinsically linked to smartphone use. Learn how you can take control of your smartphone addiction, here.
4. Eat Bananas
Tryptophan is the key ingredient in making serotonin (the happy hormone); without it, serotonin won't be produced and therefore, leads to a lowered mood. Because the body can't make its own tryptophan, it must be taken in as part of the diet. That is why tryptophan is known as an “essential” amino acid. Without an adequate amount from our diet, our body is unable to produce enough of this happy hormone. The highest sources of tryptophan are from animal products including turkey and chicken, but bananas also contain a significant amount. Among other functions, serotonin promotes feelings of calm, relaxation, and sleepiness. Many of today's powerful antidepressant drugs actually work to increase the level of available serotonin in the brain.
5. Enjoy A Handful Of Nuts And Seeds Regularly
Tryptophan can also be found as a supplement and in other foods, particularly in nuts and seeds. Just like banana, nuts and seeds are chock full of tryptophan, so simply by eating them regularly you can help your brain produce more serotonin. For best results and health benefits, however, nuts and seeds should be raw, unprocessed and activated minimising their acidity and improving digestibility. See more here.
6. Up Your Omega-3 Intake
People with diets high in omega-3 essential fatty acids have lower rates of depression. Eat salmon, trout, herring, sardines, anchovies, mackerel, flaxseed, and walnuts. Unfortunately, vegan sources of omega-3 are in ALA form, which our body struggles to convert to the powerful EHA and DHA required for healthy brain function. So in order to get enough to improve your mental health, it may be time to up your intake of seafood to at least 2-3 servings a week. Many doctors also recommend high-quality fish oil supplements.
