Depression
Long-lasting depression gradually worsens a person’s health both physical and mental. Depression is one of the largest contributors to worldwide disability and suicide deaths [1]. Depression is a serious mental health condition that can have a significant impact on a person’s quality of life. While medication and therapy are often recommended treatments, there are also natural remedies that can help manage symptoms.
Here are some natural remedies for depression:
Exercise
Exercise is a natural mood booster that can help reduce symptoms of depression. It releases endorphins, which are chemicals in the brain that help improve mood. Exercise can also help reduce stress and anxiety, which are often associated with depression. Aim for at least 30 minutes of moderate exercise most days of the week.
Relaxation techniques
Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help reduce stress and anxiety, which can improve symptoms of depression. These techniques can be practiced at home or with the guidance of a therapist.
Meditation and yoga
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Meditation and yoga combine physical activity with stress reduction, making them effective natural remedies for depression. Some studies have shown that yoga may be beneficial for improving depression symptoms
St. John’s wort
St. John’s wort is a popular herbal treatment for depression. It is believed to work by increasing levels of serotonin in the brain, which can improve mood. However, it can interact with certain medications, so it’s important to talk to a doctor before taking it
Omega-3 fatty acids
Foods with omega-3 fatty acids, such as salmon and tuna, may help ease depression symptoms. Omega-3s are believed to play a role in brain function and can help regulate mood.
Folic acid
Foods with folic acid, such as spinach and avocado, may also help ease depression symptoms. Folic acid is important for brain function and has been shown to improve mood in some studies.
Get enough Sleep
Depression can make it hard to get enough sleep, but getting enough shut-eye is important for managing symptoms. Lack of sleep can make depression worse, so aim for 7-8 hours of sleep each nigh.t
Do something new
When you’re depressed, you’re in a rut. Doing something new or different can help break that cycle and improve your mood. Try going to a museum, reading a book on a park bench, volunteering at a soup kitchen, or taking a language class.
Check with your doctor before using supplements
There is promising evidence for certain supplements for depression, such as fish oil, folic acid, and SAMe. However, more research needs to be done before we know for sure if they are effective. Always check with your doctor before starting any supplement
IN CONCLUSION, While natural remedies can be helpful for managing symptoms of depression, it’s important to talk to a doctor before trying any new treatment. Depression is a serious condition that requires proper diagnosis and treatment. An integrated approach that includes talk therapy, medication, lifestyle changes, and natural remedies may be the most effective way to manage symptoms
Best Diet to prevent depression
Higher fruit and vegetables fiber intake are the best diet to prevent depression, anxiety, low-self-esteem, self-satisfaction and high psychological illness. Women in the highest fruit intake (≥464 g fruit/day) had considerably lower chances of depression by 57%, anxiety; worrisome by 50%, and psychological suffering by 60% compared to those with the lowest intake of fruit <144 g fruit/day) [2].
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- Recent medical research showed that increase fruit intake reduced the risk for depression. The higher the fruit fiber intake the lower is the risk of depression and low self-esteem. In fact, every 100 g of fruit consumed lowers the risk of depression by 3% [3].
- Increased intake of fruits and vegetables at any time point in life links strongly to decreased distress, anxiety; worrisome and lower risk of depression and sadness [4].
- The associations between fruit and vegetable consumption and the reduction of mental distress, worrisome, anxiety, low self-esteem and depression is further improved by changing a person’s level of social support, physical exercises, sport and smoking habits, especially in those at the extremes.
- Fiber from fruits and vegetables was 21% more effective in reducing depression symptoms, anxiety or improving mood than cereal fiber [5].
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- In fact, medical research including more than 18000 adults showed that total vegetable, and fruit fiber intakes significantly associates with 40% lower risk of depressive symptoms. Whereas the association of cereal fiber intake with depressive symptoms was irrelevant with a 10% lower risk [6]. The daily intake of fruit or vegetable fiber was associated with a 30% reduction in the risk of depression. The higher the fruit intake the less is the risk of depression.
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How Can fruits and vegetables be Natural Remedy for Depression ?
Personal neatness and carefulness (in addition to increase personal self-esteem and self-satisfaction as well as being well-organized, competent and well-planned with a desire to do chores well) associates and links strongly with physically active people. Mental well-being also links with having lower body weight, higher fruit and vegetable fiber intake and a reduced chance of depression [7]. Adequate intake of fruits and vegetables and their fiber components are reliable in reducing the risk of depression. Additionally, fruit and vegetables can serve the management of depressive symptoms like low self-esteem and self-satisfaction.