{"id":886,"date":"2020-05-11T06:52:29","date_gmt":"2020-05-11T06:52:29","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=886"},"modified":"2020-09-04T14:52:15","modified_gmt":"2020-09-04T14:52:15","slug":"22-home-remedies-for-symptoms-of-depression","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/22-home-remedies-for-symptoms-of-depression\/","title":{"rendered":"22 Home Remedies for Symptoms of Depression"},"content":{"rendered":"\r\n
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Though there is still some stigma surrounding it, depression is a pretty common mood disorder that is experienced by people all around the world. Around one in 15 (or 6.7%) adults are diagnosed with it each year, while around one in six (or 16.6%) people will get it at some time in their life. It is characterized by a lingering feeling of sadness, and a loss of interest in things that a person normally enjoys (also called anhedonia). Depression may be a long-term illness, or short-term. It can also be treated through medication or therapy.<\/p>\r\n\r\n\r\n\r\n

However, for mild instances, or to supplement other treatments, there are things you could do to manage your symptoms. Here are some alternative home remedies you could try if you are suffering from depression.<\/p>\r\n\r\n\r\n\r\n

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1. Avoiding Alcohol<\/strong><\/h2>\r\n\r\n\r\n\r\n
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While alcohol might seem like a tempting way to relax or relieve yourself from symptoms, it can actually end up just worsening the way you feel. This in turn may drive you to drink more, and you may end up in an endless cycle that may lead to alcohol abuse. Because alcohol is a depressant, it may make your problems feel worse than they actually are. It can aggravate symptoms of depression such as fatigue, pessimism, irritability, sleep problems, feelings of worthlessness, and worst of all, thoughts of suicide. Alcohol may also have a negative interaction with medication that you might be taking. It would be most beneficial to avoid alcohol altogether.<\/p>\r\n\r\n\r\n\r\n

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2. Moderate Caffeine Intake<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Although it is unclear how caffeine and depression are linked, caffeine may affect those who are especially sensitive to its effects, or who take high doses of it. High intake of caffeine may cause sleep problems, which in turn may affect your mood or trigger your depression. Avoid consuming caffeine late in the day to avoid problems getting to sleep. Caffeine can also aggravate anxiety. However, if you consume caffeine regularly, abruptly cutting it out of your daily routine may worsen your depression. It may also cause symptoms such as fatigue, irritability, and headaches. If such is the case, reduce your intake gradually to avoid withdrawal effects. Once you have successfully reduced caffeine, limiting your daily intake or avoiding it altogether may help improve your mood.<\/p>\r\n\r\n\r\n\r\n

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3. Limited Sugar Intake<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Aside from other possible health issues, too much sugar is linked to a higher risk of mood disorders, including depression. It can trigger an inflammatory process in the body and brain, which may lead to the onset of depression. Sugar may also affect the brain’s release of dopamine, which is known as the feel-good neurotransmitter that acts as a messenger between the brain cells. Moreover, sugar can be addictive, with a mood-elevating effect that results in sugar highs. However, consuming it in high doses can have a long-term consequence that could cause your mood to get worse, increase inflammation, and cause weight gain. Limit your sugar intake as much as possible. Doing so can even benefit your overall health.<\/p>\r\n\r\n\r\n\r\n

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4. Exercise<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Anyone can tell you that exercise is good for the body. Exercise is also good for the mind. While suffering from depression may make it difficult to get motivated enough to exercise, establishing an exercise routine can make a difference in improving your mood. Exercise releases endorphins, “feel-good” chemicals produced by the body that promote a positive feeling. It can also keep your mind away from negative thoughts. Other psychological and emotional benefits of exercise include boosting confidence, encouraging social interaction, and helping you cope with your symptoms in a healthy way.<\/p>\r\n\r\n\r\n\r\n

Even just 10 to 15 minutes of exercise a few days a week could help improve your mood. More regular exercise of around 30 minutes a day for three to five days a week could make a more significant difference on your symptoms. Find the form of exercise that you enjoy the most, and set reasonable goals. Set up a routine that would be manageable for you. Sticking to your routine long-term will lead to a lasting effect on your mental health.<\/p>\r\n\r\n\r\n\r\n

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5. Good Sleeping Habits<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Depression often comes with sleep problems. Different people experience this in different ways. Some may find it hard to get to sleep, while others might have difficulty in staying awake. Conversely, poor sleeping habits can worsen some symptoms of depression. Improving your sleeping habits could also improve your mood. Sleeping doesn’t only mean getting rest for your body. It also boosts your mind.<\/p>\r\n\r\n\r\n\r\n

Forming a good sleeping habit includes making improvements to your daytime routine. Get some sunlight and exercise, and take your meals at regular times. Make your bedroom conducive to sleep, and create a bedtime routine to get your mind and body ready for bed.<\/p>\r\n\r\n\r\n\r\n

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6. Stress Management<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Emotional stress can be a symptom of depression, but may also be a cause of it. While not every high-stress event leads to depression, it may be a trigger for some people. Any type of stress can affect a depressed person’s ability to cope or maintain positive habits. It can also affect your mood, and intensify symptoms, such as anxiety and irritability. Managing stress can help you cope with your depression. Some habits that can help you reduce your stress include a healthy diet, regular exercise, enough sleep, breathing exercises, reduced consumption of alcohol and caffeine, regular breaks from work, and a relaxing hobby. Changing the way you handle your personal and professional lives can also help you reduce your stress. You could also benefit from activities such as yoga and meditation.<\/p>\r\n\r\n\r\n\r\n

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7. Sunlight<\/strong><\/h2>\r\n\r\n\r\n\r\n
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While direct exposure to the sun’s rays can be harmful to your skin, moderate amounts of sunlight can go a long way in boosting your mood. Sunlight is thought to trigger the release of the hormone serotonin from your brain. Low levels of this hormone is associated with depression, particularly seasonal affective disorder or SAD. Due to the role of sunlight in serotonin production, exposure to it can help regulate your mood. Raising your serotonin to normal levels could make you feel happier and more focused. Moreover, a moderate amount of sunlight is a good source of vitamin D. Research has also shown that it may also have preventive benefits for some types of cancer, as well as benefits for some skin conditions.<\/p>\r\n\r\n\r\n\r\n

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8. Healthy Thinking<\/strong><\/h2>\r\n\r\n\r\n\r\n
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People with depression are prone to negative thoughts and feelings. It is easy to get lost in negativity, even if there is no reason to think or feel that way. Healthy thinking can help you control your depression. This is easier said than done, but you could take small steps towards healthier thinking. Although there is therapy that could help you with this, you could start being conscious of your thoughts even by yourself.<\/p>\r\n\r\n\r\n\r\n

Take time to notice your self-talk, or the internal dialogue that goes on in your head. Sort out which thoughts are helpful and which are not. Ask yourself if your thoughts are irrational or not. Examples of irrational thinking include filtering, black-and-white thinking, overgeneralization, and should statements. Filtering is focusing on the bad, while ignoring the good. Black-and-white thinking is seeing things in extremes — all good or all bad. Overgeneralization is when you draw a faulty conclusion based on a single unpleasant incident. Should statements are rules or “shoulds” that you feel you must conform to.<\/p>\r\n\r\n\r\n\r\n

Identifying irrational thoughts can help you eliminate them, and replace them with healthy ones. Keep a journal of your negative thoughts, and write down accurate, healthier ones that you could replace them with.<\/p>\r\n\r\n\r\n\r\n

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9. Support Groups and Socializing<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Depression can be a very isolating experience. Even when you are surrounded by family and friends, it can be lonely if you feel like you could not talk to them, or if you worry that they would not understand. Opening up to the people close to you could help you through difficult times. It can also give them an idea on how to reach out to you.<\/p>\r\n\r\n\r\n\r\n

You could also find peer support groups if you want to connect with other people who understand what depression is really like, and who have gone through the same things that you have. Support group meetings don’t just involve sitting and talking, but also include activities that could help boost your mood. If you do not like socializing with others or being in groups, you could also visit online forums or connect through social media.<\/p>\r\n\r\n\r\n\r\n

Alternatively, you could spend time with other people who share the same interests as yours. You could look up classes that you could take or other related activities on the internet. This could go a long way to feeling better. Helping others by doing volunteering work could also help give you a sense of purpose and value.<\/p>\r\n\r\n\r\n\r\n

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10. Saffron<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Saffron is considered one of the most expensive spices in the world. This plant is used as flavoring and coloring for food, and its extracts are used to fragrance perfumes. Saffron is also used for its health benefits. It contains chemicals that can affect our mood, lessen swelling, attack cancer cells, and have an antioxidant effect. It is used to treat depression, Alzheimer’s disease, premenstrual syndrome (PMS), and baldness.<\/p>\r\n\r\n\r\n\r\n

Nicknamed the “sunshine spice”, saffron is not only sunny in color, but also helps brighten your mood. Studies have shown that it might be as effective in treating depression as taking a prescription antidepressant. It can also make antidepressants work better when you take them together.<\/p>\r\n\r\n\r\n\r\n

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11. Selenium-Rich Foods<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Studies have shown that extra selenium in one’s diet can help improve your mood. On the other hand, low levels of this nutrient have been linked with low moods. Because it is possible to get too much selenium, it isn’t conclusive whether or not taking supplements is effective. It is better to get selenium from foods rich in this mineral. Some of these foods include beans, legumes, whole grains, low-fat dairy products, lean meat, seafood, seeds, and nuts. Brazil nuts are particularly good sources, but limit your serving to one or two daily because more servings can give you too much selenium.<\/p>\r\n\r\n\r\n\r\n

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12. 5-HTP<\/strong><\/h2>\r\n\r\n\r\n\r\n
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5-Hydroxytryptophan, or 5-HTP, is an amino acid produced by our bodies that can be converted into mood-regulating serotonin, as well as sleep-inducing melatonin. It can also be extracted from the seeds of the plant Griffonia simplicifolia, and produced commercially. Research has shown that taking 5-HTP orally can help relieve symptoms of depression. Daily doses of 150 to 300 mg for two to four weeks seem to result in an improvement. However, it is best to consult with your doctor to get the right dosage for you, especially if you will be taking it with other medications.<\/p>\r\n\r\n\r\n\r\n

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13. SAM-e<\/strong><\/h2>\r\n\r\n\r\n\r\n
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SAM-e (or s-adenosyl methionine or SAMe) is a compound found naturally in the body that helps regulate hormones. Research has shown that it may treat symptoms of depression. It has already been used as a treatment for several years. A synthetic version has been produced as a dietary supplement. It can be taken orally, through injection, or intravenously. Because it can interact with antidepressant medications, SAM-e is a prescription drug. These should not be taken together.<\/p>\r\n\r\n\r\n\r\n

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14. Magnesium<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Magnesium is a mineral that plays an important role in the body, including regulating blood pressure, supporting the immune system, and aiding muscle and nerve function. A deficiency in this mineral has been linked to depression. Magnesium benefits various hormones that affect our mood and emotional well-being. Taking supplements may help improve symptoms of depression. Studies have shown that taking 248 mg of magnesium chloride may improve symptoms of mild to moderate depression, while a dose of 450 mg has been shown to be as effective as an antidepressant in improving symptoms. However, these studies were based on those who have a magnesium deficiency. There is still no conclusive evidence on whether or not it helps those who have normal levels of magnesium.<\/p>\r\n\r\n\r\n\r\n

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15. Folate<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Also known as vitamin B9, folate or folic acid is naturally found in leafy green vegetables, citrus fruits, grains, and beans. Research has shown that there is a link between depression and folate levels. While folate supplements on their own might have no effect, taking them can boost the effectiveness of antidepressant medication. You could increase your folate intake by consuming foods rich in it, or by taking folic acid supplements. Folic acid is also added to some processed foods, such as energy bars, cereals, and breads.<\/p>\r\n\r\n\r\n\r\n

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16. Maca Powder<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Maca is a plant native to Peru, and is grown as a vegetable crop. It is sometimes called Peruvian ginseng. Its root has been used in traditional medicine, typically dried and made into powder. However, it is also available these days in capsule form and as a liquid extract. Studies have shown that maca is effective in improving your mood. It has also been shown to reduce anxiety and other symptoms of depression, particularly in postmenopausal women. In addition, research suggests that maca can also slightly improve sexual dysfunction caused by antidepressants.<\/p>\r\n\r\n\r\n\r\n

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17. Supplements<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Depression may be caused or its symptoms triggered by a lack of certain vitamins and minerals that our body needs. Deficiencies in magnesium, zinc, vitamin B-complex, and omega-3 are some that may lead to depression. To help fight depression and its symptoms, maintain a healthy level of these nutrients by taking supplements. Many of these can be found over-the-counter. However, it is better if you could get advice from your doctor first in order to find out which ones will benefit you the most and at what dosage.<\/p>\r\n\r\n\r\n\r\n

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18. Avoiding Trans Fats<\/strong><\/h2>\r\n\r\n\r\n\r\n
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The Jakarta Post<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

You may already know that trans fats can be harmful to your health. Too much of these can increase your risk of heart disease. Research now suggests that it may also increase your risk of depression. High levels of trans fats may reduce serotonin production in the brain, which in turn may lead to depression, and have an adverse effect on your memory.<\/p>\r\n\r\n\r\n\r\n

Switching to a healthier diet using olive oil can lower the risk of depression. A study conducted on over 12,000 people revealed that those who consumed more than 20 grams a day had a 30% lower risk of depression than those with little to no consumption of olive oil. On the other hand, those who consumed more trans fats had a 48% higher risk of depression. You couldn’t go wrong with cutting trans fats from your diet. Not only will it help with your depression, it will also promote your overall health.<\/p>\r\n\r\n\r\n\r\n

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19. Lavender<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Lavender has been used as a treatment for depression and anxiety for centuries. Both flower and its extracts have been used either internally or by olfaction. Lavender oil appears to have sedating effects, and research has shown that aromatherapy using this essential oil may improve symptoms of depression, such as anxiety and stress. It can also improve your mood and help you relax. A 2003 study has shown that lavender tincture may also have benefits in treating mild to moderate depression. Lavender tincture is made from the fresh herb and a grain alcohol.<\/p>\r\n\r\n\r\n\r\n

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20. Valerian Root<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Valerian root is an herb that has been used as a natural remedy for centuries. It is commonly used to help with sleep problems, particularly insomnia. It is also used to treat anxiety and psychological stress. While it isn’t clear how the herb works, it is thought to subtly increase the gamma aminobutyric acid (GABA) in the brain, which has a calming effect on the body. Valerian root can be found in dietary supplements, but can also be dried and used to make tea. According to research, taking higher doses of valerian (1000 mg) together with St. John’s wort may improve symptoms of depression faster. Avoid taking valerian root for more than one month.<\/p>\r\n\r\n\r\n\r\n

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21. Healthy Diet<\/strong><\/h2>\r\n\r\n\r\n\r\n
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While there is no specific diet plan that is known to ease depression, improving your eating habits can contribute to your overall treatment. You can lessen the destructive effects of free radicals on your brain by consuming foods rich in antioxidants. These include beta-carotene (such as broccoli, carrots, spinach, pumpkin, sweet potato, peaches, apricots), vitamin C (such as oranges, grapefruit, kiwi, peppers, tomato, strawberries, potatoes), and vitamin E (such as nuts, seeds, margarine, wheat germ, vegetable oil).<\/p>\r\n\r\n\r\n\r\n

In addition, carbohydrates are linked to the mood-boosting serotonin. However, you should pick complex carbs rather than simple carbs. Protein may also help in producing serotonin and boosting your energy. Other foods that are good for you are those rich in vitamins B9 and B12, vitamin D, selenium, and omega-3 fatty acids. Maintaining a healthy diet can help you improve not only your mind, but also your body.<\/p>\r\n\r\n\r\n\r\n

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22. Brain Food<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Foods that target the health of our brain may help alleviate symptoms of depression. A brain-boosting diet can promote healthy brain function. One of the nutrients that can benefit you is omega-3 fatty acids, which helps build and repair brain cells. Other foods that promote brain health include oily fish, whole grains, nuts and seeds, peanuts, soy, eggs, berries, broccoli, kale, and dark chocolate. Supplements can also help if you have a deficiency in vitamins B, C or E, beta-carotene, or magnesium.<\/p>\r\n\r\n\r\n\r\n

These remedies may help you manage your depression alongside other forms of treatment. However, it is important that you do not attempt to self-medicate. You should still see your doctor to get the most effective treatment plan for you.<\/p>\r\n","protected":false},"excerpt":{"rendered":"

Though there is still some stigma surrounding it, depression is a pretty common mood disorder that is experienced by people all around the world. Around one in 15 (or 6.7%) adults are diagnosed with it each year, while around one in six (or 16.6%) people will get it at some time in their life. It […]<\/p>\n","protected":false},"author":7,"featured_media":586,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[4,2],"tags":[81,16,80,82],"yoast_head":"\n22 Home Remedies for Symptoms of Depression<\/title>\n<meta name=\"description\" content=\"Here are some alternative home remedies you could try if you are suffering from depression.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/22-home-remedies-for-symptoms-of-depression\/\" \/>\n<link rel=\"next\" href=\"https:\/\/healthnewscentral.com\/22-home-remedies-for-symptoms-of-depression\/2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"22 Home Remedies for Symptoms of Depression\" \/>\n<meta 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