10 Natural Remedies for Depression
If the mind doesn't respond to antidepressants (or even does at all), know that there are other treatments, not chemicals, that can really help.
1 - Exercise
When we do physical exercise there is a general change in the body. From the activation of cardiovascular metabolism, various types of endocrine changes in the brain, hormonal changes and physiological changes. This type of body mobilization also causes some changes in our brain, contributing to positive changes in the state of mind. For example, taking short walks of 5 or 10 minutes increases energy and reduces tension.
2 - Light therapy
When days are shorter and darker in winter, some people are prone to a type of depression called 'seasonal affective disorder'. One way to alleviate symptoms may be light therapy, which starts with daily sessions of about 15 minutes and can be increased up to two hours a day. The time depends on the severity of the symptoms and the intensity of the light, determined by the doctor.
3 - A mood diary
The idea is to get people to think positively on a daily basis. Many psychologists recommend writing a "mood diary" as it helps you keep tabs on events, and reinforces the positives, not letting bad times bring you down.
4 - Acupuncture
Promotes biological and mental balance and increases the production of endorphins, responsible for a feeling of well-being.
A University of Arizona study found that 64% of participants progressed after this treatment, compared with 27% of the group who did not receive treatment.
Another study published in the Journal of Affective Disorders, which looked at patients with depressive disorders taking antidepressants, showed that there was more improvement if they had had acupuncture compared to those who had not.
5 - Support groups
They are a way to help treat milder forms of depression. These groups provide information on the topic, a supportive community, as well as the opportunity to learn from people dealing with similar issues. Psychologists also recommend groups that share interests, whether it's a book club or yoga.
6 - Cognitive-behavioral therapy
It is defined as a "sophisticated education" for people with depression. A form of psychotherapy that is based on empirical knowledge of psychology. It is based on the fact that thoughts trigger feelings. Being aware of the thoughts we have and learning to change destructive patterns can change how the brain works and how it reacts to situations. It is done for a short period of time, lasting from 10 to 20 sessions, and it is as effective as medication in the treatment of mild to moderate depression.
7 - Fish oil
This supplement contains omega 3 and fatty acids, which are found in fish such as salmon, tuna and herring. The studies are not conclusive, but it is believed that a deficit of this acid at certain times (such as in the postpartum period) can cause mood swings and depression. When consumption of omega-3 foods is high, people tend to be less prone to depression.
8 - Meditation
It is as effective at preventing relapse as antidepressants, a study published in the Archives of General Psychiatry revealed. According to the Center for Mental Health and Addiction in Canada, which prepared the study, the relapse rates of patients in the group that used this method did not differ from the rates of patients who received antidepressants; already 70% of patients who received placebos had symptoms of depression again.
9 - Saffron
A study in the Journal of Ethnopharmacology suggested that turmeric may increase levels of serotonin, and other chemicals in the brain. It is as effective as fluoxetine (an antidepressant medicine) in reducing symptoms of depression. Participants who took turmeric also experienced fewer side effects, including sweating and sexual dysfunction, than those who took fluoxetine.
10 - Yoga
Doing a pose/exercise can relieve stress and symptoms of depression. Several studies have shown that practicing yoga reduces hostility, anxiety and depression, while improving energy, sleep quality and well-being.
