15 Natural Depression Self Help Tips

Depression is a whole-body illness, one that affects the body, nervous system, moods, thoughts, and behavior.  It affects the way you eat and sleep, the way you feel about yourself, and the way you react to and think about the people and things around you.

15 Natural Depression Self Help Tips

1. Eat a diet that includes plenty of raw fruits and vegetables, with soybeans and soy products, whole grains, seeds, nuts, brown rice, millet, and legumes.  A diet too low in complex carbohydrates can cause serotonin depletion and depression.
2. If you are nervous and wish to become more relaxed, consume more complex carbohydrates.  For increased alertness, eat protein, meals containing essential fatty acids. Salmon and white fish are good choices.  If you need your spirits lifted , you will benefit from eating foods like turkey and salmon which are high in protein and tryptophan and protein.
3. Avoid diet sodas and other products containing the artificial sweetener aspartame (NutraSweet, Equal),  This additive can block the formation of serotonin and cause headaches, insomnia, and depression in individuals who are already serotonin-deprived.
4. Limit your intake of supplements that contain the amino acid phenylalanine.  It contains the chemical phenol, which is highly allergenic.  Most depressed people are allergic to certain substances.  If you take a combination of free form amino acid supplement, look for a product that does not contain phenylalanine, such as that made by Ecological Formulas.  Phenylalanine is one of the major components of aspartame.
5. Avoid foods high in saturated fats; the consumption of meat or fried foods, such as hamburgers and French fries, leads to sluggishness, slow thinking, and fatigue.  They intefere with blood flow by causing the arteries and small blood vessels to become blocked and the blood cells to become sticky and tend to clump together, resulting in poor circulation, especially the brain.
6. Avoid all forms of sugar, including normally “good” sweeteners such as honey, molasses, and fruit juice.  The body reacts more quickly to the presence of sugar than it does to the presence of complex carbohydrates.  The increase in energy supplied by the simple carbohydrates (sugars) is quickly followed by fatigue and depression.  Stevia, a concentrated sweetener derived from a South American shrub, does not have the same effect on the body as sugar, and does not have the side effects of artificial sugar substitutes.
7. Avoid alcohol, caffeine, and processed foods.
8. Investigate the possibility that food allergies are causing or contributing to depression.
9. Have a hair analysis to rule out heavy metal intoxication as the cause of depression.
10. Keep your mind active, and get plenty of rest and regular exercise.  Studies have shown that exercise -  walking, swimming, or any activity that you enjoy -  is most important for all types of depression.  Avoid stressful situations.
11. Learn to recognize, and then to “reroute,” negative thinking patterns.  Working with a qualified professional to change ingrained habits can be rewarding (cognitive behavioral therapists specialize in this type of work).  Keeping a daily log also can help you to recognize distorted thoughts and develop a more positive way of thinking.
12. If you are suffering from situational depression-depression that occurs in response to an event such s in the death of a loved one or the breakup of a relationship-try using Ignatia amara. This homeopathic remedy derived from a plant, Saint Ignatiur bean, that helps control emotions during periods of extreme grief and hysteria.
13. If depression is seasonal, light therapy may help.  Exposure to the sun and bright light seem to regulate the body’s production of melatonin, a hormone produced by the pineal gland that is, in part, responsible for preventing the blues.  Stay in brightly lit rooms on dark days.  Keep all draperies, curtains, and blinds open and use full-spectrum fluorescent lights in your home.  The normal room has about 500 to 800 lux of light.  Choose one room and light it with about 10,000 lux of full-spectrum light and spend at least half an hour there each day.
14. Thyroid dysfunction is behind many depressive disorders.  It is important to rule thyroid disorder out.
15. Try using color to alleviate depression.  People who are depressed or anxious can benefit from green surroundings.