Treat Depression Naturally with Food & Exercise
Nutritional Deficiencies that Increase Symptoms
Aug 9, 2009
According to the Mayo Clinic website, depression is one of the most common health conditions in the world. Symptoms of depression include:
- feelings of sadness, hopelessness, anxiety and worthlessness
- lack of energy
- unusual sleeping and eating patterns
- thoughts of death or suicide
- difficulty concentrating and making a decision
If you are suffering from depression, there are several options for treating depression naturally that you may wish to pursue.
Foods for Treating Depression Naturally
Folates – Many people who suffer from depression are deficient in folate, a type of B vitamin. The recommended daily allowance of folate is 400 mcg. Natural food sources of folate are liver, spinach, papaya, lentils, avocados, raspberries, black eyed peas, red bell peppers, beans, broccoli, greens, and orange juice.
Iron – Lack of iron, or anemia, can contribute to depression. Some of the symptoms of anemia mimic that of depression. Symptoms that you may not be getting enough iron in your diet include pale skin, lack of energy and having trouble concentrating. Natural food sources of iron include meat, lentils, beans and leafy green vegetables. Vitamin C also helps your body absorb iron, so be sure you are getting plenty of that as well.
Selenium - A 1991 study published in Biological Psychiatry suggests that lower levels of selenium in the diet correlate with anxiety, depression, and tiredness. These symptoms decreased with 5 weeks of selenium supplementation. Natural food sources of selenium include fish, Brazil nuts, beef and turkey, garlic and whole grains.
Omega-3 – Brain function relies on the proper balance of fatty acids in our bodies. Unfortunately, most diets contain too much omega-6 fatty acid and not enough omega-3 fatty acid. Fish and fish oils are the best natural food sources of omega-3 fatty acids. Flaxseeds and walnuts are also an excellent source of omega-3.
Exercise for Treating Depression Naturally
Many studies have indicated that people who live a sedentary life style are more likely to exhibit signs of depression. Additionally, changes in sedentary behaviors minimize the frequency of depression symptoms reported. Because moving around stimulates a person’s sense of well being, anyone who is suffering from symptoms of depression should consider incorporating some type of exercise into their daily routine. It does not have to be intense exercise. Simply walking can improve a person’s mood. One study at Duke University Medical Center showed improvement in depression symptoms at the same level for three separate test groups. Those groups included one group taking antidepressants, one group exercising 3 times each week and a third group exercising three times each week and taking antidepressants.
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