Mood Boosters to Live By

There’s a lot of power in natural whole foods when it comes to managing your mental health, but these are often overlooked by the many pharmaceutical options we have available to us these days. And many of you are looking for ways to deal with depression more naturally. To assist you in your search, I have identified 5 natural ways for you to consider if looking to deal with depression in a natural, holistic manner.

It is true when it comes to our physical health and is probably even more true when it comes to our mental health, “you are what you eat”. Or maybe better said in this case, you feel like what you eat, if you eat unhealthily, you will most likely feel unhealthy.

Control What You Can and Frontload

The first point I want to make here is that If you are already dealing with depression then you probably feel sluggish, prone to sleep disturbance, have difficulty concentrating, and susceptible to mood swings, to name a few. And if we stop and think about it, these are also the side effects of a poor diet, i.e. lethargy, dramatic changes in blood sugar = mood swings, brain fog from a lack of vitamins, and indigestion from heavy rich food impacts our sleep.

So the question at hand is, do you want to add fuel to the fire, or do you want to take the bull by the horns and work to control the things that you can control?

We all have choices when it comes to the food we put in our body, why not frontload by choosing whole food options which will be more likely to include some of the supplements I will talk about below, naturally… relying less on manufactured supplements.

If you want to deal with your depression naturally, you can begin with a healthy diet rich in vitamins, minerals, and macronutrients. Maybe you could give this a try as an experiment? After all, what do you have to lose, aside from feeling potentially better?? 😉

Action Step to Deal with Depression

If you are up for this challenge, I would suggest you collect some data, after all, the proof is in the pudding, quite literally!

The path towards a depression-free life begins with self-awareness and what better way is there to gain self-awareness than by studying and learning from your own patterns and behaviors. We make data-driven decisions in our work life all the time, would make sense to apply this strategy to your own life as well!

And I can help! …. Download my free Mood and Food Log to start collecting your data and see how this impacts you in your battle against depression.

5 Natural Solutions to Deal with Depression

Depression has been around since the beginning of time and we have been fighting this part of our human condition for just as long. Food and energy sources have long been the go-to for the treatment of any ailment and in many cases quite effectively, as modern research proves. Additionally, the modern lifestyle has greatly reduced our access to elements that for centuries, were just a normal part of everyday life. Things like time outdoors, sunlight, a more relaxed pace, and non-processed food!

Today, we need to be more deliberate to stay healthy and incorporate good health into our life. None of what I have included below is new, but hopefully, a reminder that for millennia people turned to these natural remedies found in plants, herbs, and diets to solve their everyday problems, including depression or as it was referred to in the past, melancholia.

A Word of Caution

Before taking any supplements it is always best to consult with your primary care physician. Some natural herbs and remedies may interact with a variety of medications that your doctor will be able to advise you about. This article is meant to offer information about possibilities that you may want to consider as you work towards creating the right treatment plan for you or to support someone you care about with their own depression. I do believe that treatment is highly individualized, what works for one person may have a very different impact on another person.

The other thing to be mindful of is something referred to as serotonin syndrome, which occurs when there is too much serotonin in your body and can have lethal consequences. Again, I encourage you to consult with your doctor as you think about adding supplements to your treatment regime, if you would like to do some research on how supplements can interact with your medications, check out this online tool from WebMD.

#1 Ginger, An herb to add “zing” to your life

We know that ginger has a number of health benefits, primarily serving as an anti-inflammatory and contains more than 50 powerful antioxidants. It’s no wonder that an herb with so many medical benefits would also have some mind-blowing benefits for our mental health as well.

Ginger is known to increase the production of 2 neurotransmitters, dopamine and serotonin, which are found to be lower, in people who suffer from depression. Furthermore, the antioxidants in ginger can help protect the brain from memory loss and is often recommended as a natural supplement to fend off dementia.

Inflammation has become one of the most discussed side effects of an unhealthy diet, leading to an array of health issues, and is increasingly found to play a role in our mental health as well. Which when you think about it, could make a lot of sense.

There is still a lot to be explored around inflammation and mental health, as well as the impact on mood, much of the current research has been focused on the link between schizophrenia and inflammation. I am super intrigued by this connection between mental health and inflammation and will be sure to keep my eyes and ears open for more about this, however in the meantime, suffice it to say that incorporating more of an herb that fights inflammation will have a number of benefits and could be better for our brains than we initially thought.

Ginger is easy to incorporate into our diets and can be a nice addition to spice up a meal. There are of course many supplements out there that can do the trick as well.

Personally, I love ginger and will work it into many of the dishes I prepare, soups, stir-frys, stews, and smoothies, it is also something that can be pressed into a juice or if you are looking for something a little sweet, the candied version is a nice treat once in a while 😉

#2 Omega 3 Fatty Acids, Eat to Good Brain Health

Omega 3s is one of those essential fats touted for many of their health benefits and the bonus is that it can also work to support our mental health as well. Not only are omega 3s anti-inflammatory (which we know from above is good for our brain health) but some early research indicates that people with depression have lowered amounts of EPA and DHA. Without getting too technical EPA and DHA are 2 of the acids found in omega 3 fatty acids which our brain needs to develop and perform optimally.

Omega 3 fatty acids are most commonly found in seafood such as salmon, mackerel, and oysters, it is also found in vegetarian foods such as flax, chia, and hemp seeds. Many people take fish oil or flaxseed supplements which can be helpful to boost your omega 3s if not able to get enough in your natural diet.

#3 Vitamin D, Not Just for the Sun Gods

An interesting fact about vitamin D is that it was only recently discovered in 1920, actually, most vitamins were discovered not long before, in the early 20th century. Since then, there has been lots of research about the potential health benefits, one of which includes the impact on our mood and is subsequently regarded as one of the more effective supplements in the treatment of depression.

Recent studies have found that increasing the amount of vitamin D a person is receiving had a significant impact on mood. The challenge with vitamin D is getting enough of it.

Our primary source of natural vitamin D is produced by the body when exposed to UVB rays from the sun, and as you might have guessed, those living in the northern or very southern hemispheres will have less exposure to the sun. Additionally, we get very limited quantities of vitamin D from our food sources leaving approximately 40% of us vitamin D deficient.

And the research says that vitamin D deficiency makes us more susceptible to inflammatory illness and depression. Given the challenges in ensuring that we have the right amount of vitamin D in our system, many people rely on supplements, which are widely available. I myself have been taking a daily supplement for a number of years now, especially during the colder months of the year. According to the National Institute of Health, a typical daily dose is somewhere from 600 IU to 800 IU for the average adult, however, safe doses go above 1000 IU daily, consult with your doctor to discuss the right dose for you.

#4 St John’s Wort, Could it make you saintly?

This is probably one of the better-known supplements to deal with depression naturally, however, there is a lot of caution around this particular supplement as it is known to interact with medications that could cause dangerous complications. If this is something that you are considering, of course, consult with your doctor but it would also be a good idea to take st john’s wort alone to minimize complications with other medication.

St John’s Wort is an herbal remedy that has been used to treat depression for hundreds of years. It is not approved by the US Food and Drug administration but is sold over the counter as a supplement. The research around this herb supports that it can be as effective as an antidepressant, but can have dangerous interactions with other prescription medications.

If you are under the care of a doctor and thinking about an anti-depressant but would like to try a natural remedy first, st john’s wort might be a good option. The more successful outcomes in the use of st john’s wort is in mild cases of depression.

# 5 Rhodiola Rosea, The Mountain Rose

Similar to st john’s wort, rhodiola rosea is a natural herb that has been around for centuries and used for a number of health benefits, one of which is the reduction in symptoms of depression. However, where there are many caution signs around st john’s wort, rhodiola rosea is considered fairly safe when taking it in moderation.

Rhodiola Rosea is a native plant found in the mountains of Europe and Asia and is harvested for the root, where the extract for our supplements is found. You can find rhodiola rosea in tea form, however, most people take it in the form of a pill which helps with more accurate dosing.

The research around rhodiola rosea has found that it has been equally as effective in treating mild cases of depression with the benefit being that there are fewer side effects, which could be a good option if adverse reactions are experienced with other more common anti-depressants.

When supplements and Good Nutrition are not Enough to Deal with Depression

Often treatment and management of depression require more direct intervention like therapy, to help us deal with depression. If you notice that symptoms are worsening, it might be time to step up your game and look into therapy. Connecting with the right therapist will offer a personal connection to someone who is trained to support your work through the specific challenges you face in your life.

I know that connecting with a therapist these days can be tough, which is why I have teamed up with Online-Therapy.com, where you can have online access to a therapist from anywhere in the world. I have included my affiliate link here where you will receive 20% off your first month.

Additionally, if you have health insurance this can also be a good resource for a referral or at your primary care office. Talk to your friends and see who they recommend, word of mouth is still, in many cases the best source of information you can find.

Suicide Awareness

Needless to say, depression is a serious disease that can be accompanied by thoughts of suicide or self-harm. If you or someone you love is suffering from depression know that these feelings are temporary and there is help. The National Suicide Prevention Lifeline is an invaluable resource.

You can call their 24-hour hotline, 1-800-273-TALK (8255), or in an emergency call 911 in the US and Canada, or 112 in the UK and many other parts of the world.

You can also text HOME to 741 741 for access to a crisis counselor in the US or Canada and in the UK: text 85258 | Ireland: text 50808.

Final Thoughts About How to Deal with Depression

If you work to take care of yourself physically, which much of the treatment around mental health advises, then you will also be mitigating any of the mental health effects of a poor diet as well.

When you make healthy food choices, you will have more energy, and be better able to get out there and tackle life. Stay away from the processed foods, anything that comes in a box or a bag, and you will not only be doing something to fend off diabetes and heart disease but depression, anxiety, and many other mental health disorders.

Remember, sharing is caring… if you found this article helpful, share it with your friends and family on social media, and don’t forget to download my free mood and food log to help you get on track as you deal with depression and kick it to the curb.