Depression is one of the most overlooked issues, as its symptoms are less apparent than most other mental health conditions. There are about 300 million people in the world suffering from depression, and most of them are not even aware of it themselves. Some of the common symptoms include recurrent feelings of sadness, concentrating problems, reduced levels of energy, and a general lack of enthusiasm. If you have these signs and are suspected of having depression, here are some effective and simple home remedies for depression.
Simple Home Remedies For Depression
There are several ways to get rid of symptoms of depression spontaneously, and some of them can be paired with the medication for the condition that you may experience.
1. Adequate Sleep
Sleep is one of the simple home remedies for depression. It can worsen many issues, including depression. Depression is often associated with sleep problems. Adults require between 6-9 hours of sleep for complete rest, relaxation and repair.
Sleep sets our biological clocks that influence the glandular activity throughout the day and regulate energy levels and mood. It is especially important to set a specific time to go to bed to improve sleep patterns. Sleeping is how cytokines are formed by our immune system, a protein that is necessary for the body to maintain good immunity and prevent depression.
2. St. John’s Wort
St. John’s Wort is one of the best depression herbs if you don’t have medication for it already. It was a popular folk remedy for worry, sadness, anxiety, and poor sleep in Europe and Africa. Reducing mild depression has been shown in some clinical studies.
The herb contains substances such as hypericin and hyperforin, which are identical to antidepressants by suppressing the release of serotonin. This essentially increases the level of serotonin in the brain. Serotonin is associated with our well-being as a neurotransmitter and is found to be low in people with depression. This herb is, therefore, natural medication for relief from depression. Nonetheless, before taking any medication, talk to a doctor, even if it’s natural.
3. Wholesome Diet
It is a cure for many ailments to have a proper diet. A poor diet without essential nutrients can make depression worse and then full of refined sugars and fats. Many diets for depression must be low in fat and high in B6, B-12, and folic acid vitamins.
Omega-3-rich fatty acid and folic acid diets help reduce mood swings and depression. Serotonin is improved and good for people with depression by foods such as popcorn, nuts, oatmeal, peanut butter, and egg whites.
A workout is one of the best treatments for depression at home, simultaneously enhancing the physical and mental well-being. It’s best to try to work out for 20 minutes every day, 5 days a week. It can be any kind of workout you like, such as walking, weight lifting, Pilates, yoga, etc.
By releasing endorphins into your brain, exercise serves as a mood booster. Such painful drugs enhance mood and create a sense of well-being to beat depression, especially when combined with therapy as research has shown. Exercise is, therefore, natural anxiety treatment and regular exercise will make you feel better.
5. Light Therapy
Darker months, such as the rainy season or long winters, can trigger seasonal mood changes and depression if you often do not see sunlight for long periods. This contributes to a decrease in serotonin levels in some individuals, rendering them vulnerable to affective seasonal disorder. Light therapy requires daily daylight exposure or the use of an artificial light source (3,000 to 10,000 lux)
In the regulation of serotonin levels in the brain, light therapy helps to reset the sleep/wake cycle of the body to normal.
In setting the tone for your day, meditation and the practice of mindfulness can go a long way. Starting your day off with a small session of breathing and mindfulness exercises will help focus your mind to be optimistic. Awareness practice helps keep your thoughts in order all day long.
Depressive emotions often have caused in the form of thoughts that spiral out of control rapidly and cause you to feel low and defeated. Meditation and mindfulness help you stay in the moment, concentrating on the task at hand, rather than wandering into unwanted thoughts.
Studies have shown that probiotic supplements boost mental outlook significantly, which is due to the link between the gut and the brain.
Probiotics promote good digestion and help in glycemic control, preventing blood sugar spikes and drops. Research also shows clear lines of communication between the brain and intestine that can affect our moods and brain chemistry.
These are some of the effective and simple home remedies for depression.
The combination of lifestyle changes, such as good exercise, diet and rest and new ways of thinking and doing things, can manage depressive things. Those with severe depression must continue treatment as instructed by their physician before using herbal remedies and ask their opinion.
DISCLAIMER: These remedies may not show results to the people having medical conditions. Results may vary from person to person.