Natural Treatments for Depression

Natural Treatments for Depression

Natural Treatments for Depression
Natural Treatments for Depression

Natural Treatments for Depression
If you suffer from mild to moderate depression, you may be interested in natural treatments. Even cases of severe depression may benefit from natural remedies in conjunction with medication.

Natural treatments run the gamut from supplements to lifestyle changes to alternative therapy. Here are some natural treatments that may help this disorder.

Dietary Adjustments

Natural health experts generally agree that diet is important in managing depression symptoms. Some dietary changes you can make include:

* Eat nutrient-dense foods. This helps make sure your body has all the vitamins and minerals it needs for proper brain function. Fresh produce, nuts, and whole grains tend to be rich in vital nutrients.

* EFAs, or essential fatty acids, may help boost mood in depressed individuals. EFAs can be found in healthy oils like olive or safflower, and in fish and nuts.

* Cut back on refined white sugar and corn syrup. These refined sweeteners tend to cause blood sugar spikes and slumps, which contribute to the symptoms of depression.

* Eat whole foods, such as whole grains and fresh produce. This not only provides depressed individuals with much-needed, healthy carbs; it also minimizes artificial colors, flavors, and preservatives from the diet. These artificial substances may contribute to depression in some individuals.

Chiropractic and other Body-Oriented Treatments

These alternative therapies seem to be gaining acceptance among medical experts. Techniques like chiropractic adjustments, massage, acupuncture, and others may help relieve depression symptoms. This may have to do with improving circulation or the elimination of toxins from the tissues of the body. Other body treatments include:

* Dance therapy
* Acupressure
* Martial arts
* Yoga

Exercise

Working out daily can be hard even if you don’t have depression. But it’s even more important if you do – exercise has been shown to help relieve symptoms of depression. This may be due to the ability of exercise to boost brain chemicals that make you feel happy. Exercise brings balance to your life, balancing activity and rest; a balanced lifestyle itself can be very helpful in dealing with depression.

Most sources are consistent in pointing out that exercise need not be strenuous, but that it should be regular – 30 to 60 minutes a day for 3 to 6 days a week.

Supplements

A good vitamin and mineral supplement that is high in B12 and B6 is said to be good for alleviating depression. Magnesium is another mineral that tends to be deficient in many people, and that is important for proper nerve and muscle function. You may also find that supplements of evening primrose oil, flax oil, or fish oil will help your mood.

Herbal supplements have sometimes been used with success. St. John’s Wort is probably the best-known herb that may combat depression. Others include ginseng, valerian root, and chamomile. Chamomile can be drunk as a tea, as can another tasty sedative herb – lemon balm.

Always check with your doctor before supplementing with any herbs to avoid any adverse drug/herb interactions. And if you know a qualified herbalist, you can get advice from him or her, too.

If you suffer from mild to moderate depression, you may be interested in natural treatments. Even cases of severe depression may benefit from natural remedies in conjunction with medication.

Natural treatments run the gamut from supplements to lifestyle changes to alternative therapy. Here are some natural treatments that may help this disorder.

Home

Treatment Options for Depression

Treatment Options for Depression

Treatment Options for Depression
Treatment Options for Depression

Depression is different for different people. It’s important to work with your healthcare provider to work out a suitable treatment that fits your needs. Here are some of the treatment options your doctor may discuss with you. Treatment Options for Depression

Pharmaceuticals

There are various drugs available that are used to treat depression. It’s a good idea to be as detailed as you can in sharing your symptoms with your doctor, because he or she will base your medication on these symptoms. All depression medications are not the same; they are specifically designed to treat certain symptoms. In cases of severe depression, medication is often needed to enable the patient to seek other forms of treatment.

One thing to keep in mind is that it may not be a good idea to rely on medication alone. Most sources agree that you should seek other forms of treatment in addition to your medication. One final point on medicines for depression – if you don’t like the side effects or think you’re “all better now” and don’t need them, don’t just stop taking them on your own.

Psychotherapy

For depression that is mild or moderate, psychotherapy can help a great deal. Professional psychotherapists work with depressed people to help them talk things out and focus on the thought processes and habits that contribute to the patient’s depression. Psychotherapists sort of “explain” the depression to the patient so it seems less frightening and overwhelming; they help the patient gain control. Therapy sessions may include family members or be done on an individual basis.

Exercise

Research has shown the effectiveness of exercise in treating depression. Exercise helps boost “feel good” brain chemicals and helps improve overall health and fitness, which may boost self-esteem. Most sources suggest 30 to 60 minutes of exercise daily to get the full benefits.

Supplements

Studies suggest that supplements may help depression. Vitamins, minerals, and certain herbs may relieve the symptoms of mild or moderate depression. St. John’s Wort has been shown to help decrease depression symptoms. Other supplements that may help include:

* Fish oil
* Evening primrose oil (said to be particularly helpful for depression in women)
* B-complex vitamins
* Magnesium
* Flax oil
* Valerian (a mild herbal sedative)

Diet

A healthy diet may help boost mood in depressed individuals. Nutrient-dense foods can provide your body with the necessary substances that it needs to fight depression and get your brain in optimal working order. Here are some dietary tips for helping treat your depression.

* Whole grains and complex carbs may help boost serotonin levels in the brain. Some depressed people crave sugar; this may be your body’s way of telling you it needs carbs. Give it what it needs, but not in unhealthy forms like sugar or white flour baked goods.

* Fresh fruits and vegetables provide antioxidants and nutrients. Make sure to include lots of these in your diet.

* Healthy fats can be helpful in treating depression. Go for fish and nuts to give your body the healthy fats it needs.

 

Home

Lagre

The Best Diet and Supplement Regime to Combine With HIIT

The Best Diet and Supplement Regime to Combine With HIIT

The Best Diet and Supplement
The Best Diet and Supplement

The Best Diet and Supplement

So you just discovered HIIT?

No doubt you’re loving just how easy it is to get a fat burning, calorie melting workout in now and you’re getting a kick out of pushing yourself so hard.

But while you’re probably feeling great, you should know that fat loss and muscle gain do not happen in the gym or on the track. Rather, they happen in the kitchen. If you really want to make the very most of HIIT, the you should combine it with the right diet…

The Basics – Calories In, Calories Out

The great thing about HIIT is that it is a form of MetCon – metabolic conditioning. That is to say that it doesn’t just burn calories while you’re training, it also increases your calorie burn at rest by making your cells more efficient at burning through fat stores and sugars. Thus, even when you’re resting, you’re going to lose more weight.

But you still need to try and calculate this as much as you can and to do that, you need to figure out a rough ‘AMR’ – the total number of calories you burn in a day (this stands for ‘Active Metabolic Rate’). Likewise, you should track the calories you’re taking in with an app like MyFitnessPal and what this will then allow you to do, is to make sure you are consuming fewer calories than you are burning off. If you do this, then you should lose weight – and especially with the metabolic benefits.

Carb Backloading

Some people will tell you that it is important to reduce carbs – at least the simple kind. That’s because carbs spike the blood sugar and your body responds by producing insulin, absorbing that sugar and then storing it as fat.

If you’re concerned about this, you can try something called ‘carb backloading’. Here, you simply consume carbs only immediately following a workout. This wouldn’t work with aerobic training but HIIT will deplete the glycogen stores in your muscles. Thus, the priority of your body will become refuelling those glycogen stores, meaning that you’ll be less likely to store the excess energy as fat!

This way, you can still enjoy your carbs but without the guilt!

Supplements

One supplement that makes a lot of sense in conjunction with a HIIT workout program is creatine. That’s because creatine allows you to recycle ATP in your system, which in turn means you can rely on the ATP-CP energy system just a little longer. This in turn means that you can go all out for a second or so more when performing the high intensity portion of your workouts. That’s a big difference and it will result in better results. All that and creatine has also been shown to add muscle (by increasing water retention in the muscles) and to boost IQ!

Meanwhile, you can also try other supplements that will enhance your cellular energy. Popular choices include l-carnitine, CoQ10 and omega 3.

You don’t need any supplements, but adding a little l-carnitine and creatine can only help you see results faster!

Read more about it in this great ebook here: HIIT – high intensity interval training

Home

Lagre