Do you ever battle the blues? While this is quite normal on occasion, if you or someone you love frequently feels down, it’s important to properly assess the situation. Clinical depression is a serious medical illness affecting 15 million American adults. And unlike an occasional case of the blues, major depression─the leading cause of disability in the United States─is a persistent foe that can significantly impact your thoughts, behavior, mood, and even your physical health.
The causes of depression can vary. In some cases, it may be due to imbalances in brain chemicals called neurotransmitters. Or prescription drugs may be partially to blame, given that medications such as beta blockers, steroids and tranquilizers list depression among their side effects. And of course, unresolved life issues can play a major role. If you face serious, ongoing depression, you may benefit from counseling or other professional assistance. Meanwhile, there are some useful plant-based diet and lifestyle tools that can help both to prevent and heal periodic depression naturally.
Benefit from protein-rich meals
Multiple studies have found that low levels of the amino acid tryptophan are associated with depression.(1)(2) Plant sources of this important blues-fighting amino acid include soy products, as well as most nuts. Other excellent plant-based protein sources include beans, legumes, and pumpkin, sunflower, hemp, chia and flax seeds, all of which can play many versatile roles in a healthy, mood-lifting menu.
Factor in fitness
Did you know that physical activity is arguably the single most effective natural mood elevator? Even a light workout can help alleviate symptoms of depression. That’s partly because exercise increases the production of endorphins, which create a sense of happiness and well-being. According to Harvard Medical School, yoga is particularly beneficial in positively managing both anxiety and depression. (3)
Supplement key nutrients
Consistently taking a daily multi-vitamin/mineral formula offers a powerful defense against depression, according to numerous studies. While a wide range of nutrients are beneficial, magnesium, B-complex vitamins, antioxidants, and folic acid are especially valuable in keeping mood and emotions stable.(4)(5)
Fortify with Omega-3s
Research suggests that omega-3 fats combat depression by influencing serotonin activity in the brain. Low levels of DHA-rich omega-3s have been linked to reduced concentrations of serotonin, which in turn is strongly associated with depression and even suicide.(6)Numerous studies on mood disorders show a protective effect of omega-3 intake. (7)(8) Omega-3 oils also have important anti-inflammatory properties, and play an important role on the structural changing of the brain, making them effective both in preventing or treating depression.(9) If you prefer to avoid fish oil, target food sources rich in omega-3s such as flax, hemp and chia seeds.
Delete Junk Food
Most of us realize that consuming processed, fast and/or junk food, and refined/commercial baked goods such as pastries, doughnuts, etc. can impair our health, not to mention padding us with excess body fat. But did you also know that this kind of nutritionally-empty fare has also been linked to a higher risk of depression?(10) Focus on a fresh, whole, unprocessed, 100% plant-based menu for optional physical, mental and emotional health.
Whatever your level of blues, and as a complement to professional treatment, these natural solutions can help. Best of all, the only “side effect” they bring is increased overall wellness.
References
(1)Proc Nutr Soc. 2001 Feb;60(1):135-43
(2)Br J Psychiatry. 2001 May;178:399-405
(3)https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
(4)Biological Psychiatry, 20(2): 163-71
(5)The Proceedings of the Nutrition Society, 60(1): 135-43
(6) Lancet. 1998 Jul 4;352(9121):71-2
(7) Arch Gen Psychiatry. 1999;56:407-412
(8) J Clin Psychiatry. 2007 Feb;68(2)
(9) Oxid Med Cell Longev. 2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18.
(10) Public Health Nutr. 2011 Aug 11:1-9. [E