October is National depression awareness month. As a wellness organization, we thought it fitting to share information and insight about a topic that is often misunderstood and underdiagnosed. Millions of people struggle with the challenges of depression and can be left feeling isolated and hopeless. The truth is that almost 10% of the US population have experienced a major depressive episode. If you or someone you love is suffering with depression, we want to encourage and empower you to reach out for help from a professional and research the various ideas we have outlined here.
Many people find that recovery from depression comes from a matrixed approach, using various methods including therapy, supplementation, exercise, music and more. We strongly believe in combination therapies using both natural and clinical support where necessary.
The good news is that those longing for relief from depression have many useful, natural options that can be combined with the guidance of a skilled medical provider to help support a vibrant, mentally healthy life. New discoveries and emerging research about depression come to light daily. There is hope for anyone looking for answers and empowerment to overcome symptoms of this very common issue.
We want to focus on sharing information today that can be used in conjunction with medication or as stand-alone options for mood support that do not require a prescription. This information is not designed to offer medical guidance or diagnosis. Consult your healthcare provider about your treatment plan.
A healthy diet can have a significant impact on depression through various mechanisms:
Nutrient-Rich Foods: Diets rich in fruits, vegetables, whole grains, and lean proteins provide essential nutrients that support brain health. For example, omega-3 fatty acids found in fish are known to improve mood and cognitive function.
Gut-Brain Connection: A healthy diet promotes a balanced gut microbiome, which is linked to better mental health. Foods high in fiber, like fruits and vegetables, support gut health and can reduce inflammation, which is associated with depression.
Reduced Inflammation: Diets high in processed foods and sugars can increase inflammation in the body, which is linked to depression. Conversely, anti-inflammatory foods like leafy greens, nuts, and seeds can help reduce this risk.
Stable Blood Sugar Levels: Eating balanced meals with complex carbohydrates, proteins, and fats helps maintain stable blood sugar levels, preventing mood swings and irritability.
Improved Neurotransmitter Function: Certain nutrients, such as folate, vitamin B12, and zinc, are crucial for the production and regulation of neurotransmitters like serotonin and dopamine, which play key roles in mood regulation.
Antioxidants: Foods rich in antioxidants, such as berries and dark chocolate, help protect brain cells from oxidative stress, which can contribute to depression.
If you find that improvements to your diet don’t yield results, you may consider a detoxification program. Detoxification helps remove harmful substances from the body, which can impair organ function and affect mental well-being. Detoxification can enhance the body’s ability to absorb essential nutrients by clearing out toxins that may interfere with digestion.
In addition to a healthy diet and detoxification, below is a list of other important self-care items that can help regulate mood and improve well-being.
Light therapy: Light can be effective for various types of depression. It works by affecting the brain’s chemicals linked to mood and sleep, potentially offering relief with fewer side effects compared to some medications. Various forms of light therapy have been found beneficial, including bright light therapy, blue, green and red-light therapy.
Glutathione: Often referred to as the “master antioxidant” can support depression symptoms in various ways including the reduction of oxidative stress, regulating neurotransmitters, decreasing inflammation and detoxification.
Omega-3 Fatty Acids: Found in fish, like salmon and sardines, omega-3s are essential for brain health and may help reduce depression symptoms.
Exercise: Regular physical activity can boost your mood and energy levels. Exercise releases endorphins and reduces stress hormones. Even a short walk can make a difference.
Meditation and Yoga: These practices combine physical activity with stress reduction, which can help improve your mood.
Sleep: Ensuring you get enough quality sleep is crucial for mental well-being. Sleep affects many of the same items as healthy diet as well as hormones and emotional regulation. To get better sleep, try reducing daytime naps, adding exercise and limiting artificial screen light which can interfere with your body’s production of melatonin.
Socializing: Spending time with friends and loved ones can provide emotional support and reduce feelings of isolation.
Journaling: Writing down your thoughts and feelings can help you process emotions and track your mood over time. Documenting the “tapes” or self-talk trends in your mind, can help you identify unproductive inner voice thoughts which you can work to intentionally reverse over time.
Volunteering: Helping others can give you a sense of purpose and improve your mood.
Listening to Music: Music can be a powerful tool for emotional expression and relaxation.
The most important thing is that anyone suffering from depression gets help and finds relief. We believe in the power of YOU and your purpose. We wish you success and happiness in your journey to wholeness!
Written By: Christiana White, Sr VP BHRC