VERIFIED CONTENTAuthor: Klaudia Kierzkowska, graduate of chemistry at the University of Warsaw

Depression is a severe and chronic disease that manifests itself in many different ways. As many as 350 million people in the world and 4 million Poles struggle with it. According to the World He alth Organization, it is the fourth most serious disease in the world and one of the leading causes of suicide. What are some natural treatments for depression that should be used?

Depression is related to the malfunctioning of neurotransmitters in the brain. The disease makes everyday functioning difficult or impossible. It affects people of all ages, regardless of gender. Depression is an insidious disease that always requires treatment. Although pharmacotherapy and psychotherapy are the most common treatments, alternative methods should also be considered. How to fight the disease with natural methods?

Natural depression treatment - exercise

Physical activity has a positive effect on mental he alth. Regular exercise with body and mind helps to ease symptoms of depression. They increase the level of happiness hormones - serotonin and dopamine, which make patients feel better.

Natural depression treatment - meditation

The conducted research proves that meditation helps in the fight against depression. It supports relaxation, improves mood and regulates sleep. Mindfulness training - known as mindfulness - teaches you to control your own mind, thoughts and emotions.

During training, people with depression focus all their attention on the present moment, they are not worried about the future, and leave the past behind. The mindfulness meditation technique reduces the negative effects of stress hormones on he alth, improves memory and concentration.

Natural treatment for depression - acupuncture

Acupuncture improves blood circulation in the brain, increases the secretion of endorphins and serotonin, and thus has a positive effect on the mood, relieves anxiety and reduces symptoms of depression. In addition, it has a relaxing and relaxing effect. Although acupuncture is considered a safe procedure, sometimes you need to be especially careful as it can lead to a deterioration of he alth.

The procedure should not be performed in people with high blood pressure, in those who have recently had a major heart attack, are struggling withinfectious diseases or cancer.

Good to remember

Depression is an insidious disease - it grows slowly and imperceptibly. Its symptoms are often underestimated both by the patient and by people from the closest environment. Sadness, depressed mood, loneliness, a decline in life dynamics, and in a more advanced stage of delusions - persecution, self-blame and suicidal thoughts - cannot be ignored. Disturbing behavior and poor mental state lead to a visit to a psychologist and treatment. Although pharmacotherapy and psychotherapy are most often used in the treatment of depression, it is also worth using natural methods.

Natural depression treatment - TSH

TSH (transcranial magnetic stimulation) is a transcranial magnetic stimulation that uses electromagnetic pulses to help fight depression. A large magnet is placed on the left side of the patient's head during a treatment session. The impulses stimulate less active areas of the brain that regulate mood.

Natural depression treatment - diet

A properly selected and balanced diet is helpful in the fight against depression.

The daily menu should include:

  • Omega-3 fatty acids from oily sea fish and seafood.
  • B vitamins, folic acid, magnesium, zinc, selenium - they can be found mainly in vegetables and meat.
  • Tryptophan, an amino acid used to produce serotonin, the source of which is turkey, chicken, fish, eggs, and nuts.
  • Serotonin is mainly fruit, e.g. bananas, kiwi, pineapple, vegetables, e.g. tomatoes and walnuts.
  • Probiotics and prebiotics, i.e. kefir and silage.

In turn, consumption should be eliminated or significantly reduced:

  • Carbohydrates, especially cereals, which are conducive to the development of depression.
  • Dairy products that have a pro-inflammatory effect and adversely affect the functioning of the intestines.
  • Industrial oils from seeds, e.g. sunflower, rapeseed, soybean.

Natural treatment of depression - omega-3 fatty acids

He althy fats like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) support brain function. Consuming omega-3 fatty acids, a valuable source of which is oily sea fish such as mackerel, salmon, halibut and seafood, reduces the risk of depression and alleviates its symptoms.

Natural depression treatment - probiotics

The occurrence of depression may be related to the condition of the intestines, and more specifically to intestinal dysbiosis. Microorganisms that inhabit the digestive tract have an impact on the functioning of the brain,neurotransmitter production as well as behavior. The enteric nervous system is part of the peripheral nervous system connected to the central nervous system that includes the brain.

Inflammation or intestinal bacterial imbalance affects the mood and increases the feeling of anxiety. That is why it is so important to take care of the intestines and restore the he alth of the digestive system, which will be helped by a diet rich in probiotics.

Natural depression treatment - sleep

Getting enough sleep, about 7-8 hours a day, relieves symptoms of depression and improves your well-being. When we are tired, we become more capricious, grumpy and irritable when we are sleepy. Depression, apathy and self-esteem worsen.

Category:

Psychiatry