When healthy, our brains maintain a balance of hormones in order for our bodies to sustain wellbeing.
We all have to admit that it has been a crazy few years. for all of us. A global pandemic, quarantining, working from home, current events, and natural disasters have taken their toll on all of us. Whether the world has you a little down or has turned your world upside down. When healthy, our brains maintain a balance of hormones in order for our bodies to sustain wellbeing. When out of balance, it’s not uncommon for Depression to arise. Serotonin is one of our body’s natural “feel good” hormones. It makes us feel happiness, energy, and pleasure; allows us to carry out healthy sleep patterns; helps us to concentrate; and allows us to feel a sense of peace. In many cases, taking measures to balance one’s Serotonin levels can dramatically improve or cure. Take a look at the 7 tips on treating your depression naturally.
Up your vitamin D intake. Vitamin D helps with the production of Serotonin. While humans naturally receive Vitamin D from the sun’s UV rays, many don’t have lives conducive to spending great lengths of time outdoors (especially year-round). Vitamin D supplements are available at most pharmacies, and UV desk lamps are available via major online retailers.
Exercise. Research shows that exercise is the most impactful natural medicine for Depression. If you can commit to 40 minutes of cardio for 4 days per week, you will create a significant amount of Serotonin. Many feel a noticeable difference after just a few weeks. Plus, you will create mood-boosting endorphins that are frequently accredited to feelings of euphoria. Bonus: showing up for yourself by exercising and working on your health is GREAT for your sense of personal empowerment and self-esteem.
Cut your caffeine intake. Dopamine helps us to feel motivation, excitement, and pleasure. Caffeine gives a dopamine surge but then causes dopamine levels to plummet. During that plummet, you feel a noticeable dip in energy and mood. Sometimes, people feel more “down” and depleted than where they began because of the sudden drop. Caffeine also leaches Serotonin from the brain. If you decide to take this step to cut caffeine, I recommend slowly weaning off by lessening your daily intake over 2-4 weeks. Be gentle with yourself: you will be allowing your body to learn how to create energy without the caffeine blast!
Eat healthy foods. Serotonin is actually made in your gut. A happy belly means an increased likelihood of proper serotonin production. Eat plenty of fruits and vegetables, and take a probiotic if necessary. Bottom line: work on your stomach’s health.
Eat serotonin-boosting foods: Apples, turkey, sunflower seeds, pineapples, salmon, legumes, cacao (YAY chocolate!), almonds, whole grains, black raspberries, saffron, and turmeric.
Consider serotonin-boosting supplements: SAM-e, 5-HTP, Vitamin D, Fish Oil.
Talk Therapy. Therapy can help teach ways of coping, change thinking, boost self-awareness, lighten the burden of things kept inside, and offer a space to explore stressors and track progress. But remember: each therapist has a different approach. Try as many therapists as necessary until you find the one that gives you what you need to facilitate healing.
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While many people see improvement by taking these steps: Every person and everybody is different. Different methods work for different people. If natural medicine does not work – please see a psychiatrist or talk to your primary care physician about getting pharmaceutical support. I have seen antidepressants work miracles, and there is no shame in taking medicine to get brain health back on track. When some clients say “...but I don’t want to become dependent on medicine,” I always counter, “Do you consider it a dependency when a diabetic person needs insulin?” If you need pharmaceutical support – get it.
Don’t wait to treat your Depression. Whether with natural medicine or otherwise, let nothing stop you from being your best self and living your best life. You can heal!