How to Beat Your Depression Naturally: What Science Say?

Having nightmares during sleep can be the common event we are dealing with but do you deal with depression all day long? Well, like you, many people in this world suffer from depression. Among them, only some pay attention to finding the causes and solutions.

Depression has become a hot topic in recent pandemic and lockdown issues. Surveyed by US Census Bureau in December reported that people suffered symptoms of depression or anxiety more than 11% from last year, and the story doesn’t end there. Many people take antidepressants to reduce the severity of their depression level. However, even after consuming so many antidepressants, you may still find yourself lost when passing a difficult time in your life. 

In response to this, is there any alternative solution to these antidepressants we are consuming? After insights from lots of scientific evidence, we will share some tricks to beat depression naturally. But before that, let’s discuss what depression actually is?

What is Depression?

Experts named depression a major depressive disorder. Depression is a serious mood disorder that generates severe symptoms that affect how you feel, think, and your daily activities, such as quality of sleeping, eating regimen, or work. Depression has been ranked as the leading cause of disability in the United States, with over $40 billion spent each year on lost work productivity and medical treatment related to this mental condition. 

Based on signs, symptoms, and severity, you can divide depression into several types: persistent depressive disorder, postpartum depression, psychotic depression, seasonal affective disorder, bipolar disorder.

Apart from personal or family stress, depression can occur for many reasons like:

  • Human genetics: If depression runs in the family, there is a certain risk of developing this disorder. Depression is more common in people whose blood relatives also have this condition.

  • Brain and neurotransmitters: The neurotransmitters of our brain, also known as chemical messengers. Our brain’s nerve cells use the chemical messenger for communication, which links to mood regulation. The monoamine hypothesis proposes that a deficiency in monoaminergic neurotransmission might cause depression. GABA is the main inhibitory neurotransmitter in the mammalian central nervous system and regulates many physiological and psychological processes. According to a study, both animal and human studies associate variations in GABA in the mammalian forebrain with anxiety and depression. Besides that, serotonin, norepinephrine, and dopamine can also cause depression severity.

  • Hormonal effects: Changes in the body’s balance of hormones such as pregnancy period or during and after delivery may trigger depression. Besides, health conditions such as thyroid problems, menopause, particular trauma may also cause your depressive state. 

How to Beat Depression Naturally?

Organize Your Heart Healthy Plate

Depression and eating habits may be linked. Several studies have revealed that those who follow a poor-quality diet, such as heavily processed meat, chocolates, sweet desserts, fried food, refined cereals, and high-fat dairy items, were more likely to report depressive symptoms.

But the good news is those who have a diet high in fruits, vegetables, and fish are less likely to be depressed. It is not necessary to follow a strict diet. Instead, you can organize your daily plate with a trendy option making the rounds recently. It is, without a doubt, the Mediterranean diet. 

Why is the Mediterranean diet so popular? According to one research, those who eat a Mediterranean diet are one-third less likely to develop depression.

A review of 26 prior research published in September revealed that psychiatry, coupled with a Mediterranean diet rich in green vegetables, fruits, nuts, beans, olive oil, and seafood, might alleviate depressive symptoms. However, it was also shown that those who consumed more meat, dairy, and processed foods had a greater chance of developing depression.

Experts recommend eating more plant-based foods like leafy greens, vegetables, fruit, beans, nuts and seeds, and whole grains. Besides, you can also have healthy fats such as seafood, and lean animal protein, if you want to make a change right away without seeking medical counsel.

A large amount of evidence has been presented to back it up. According to Dr. Kasey Nichols, NMD, a licensed physician and member of the Arizona Naturopathic Medical Association, arachidonic acid, that’s only found in animal products like eggs and chicken, causes a series of chemical reactions in the body that eventually lead to an increase in inflammation. When this inflammation reaches the brain, it can result in emotions of worry, stress, and sadness. People who avoid meals high in arachidonic acid tend to have a better mood and mental health.

One survey-based study discovered lower rates of stress and anxiety in vegans vs. omnivores, while vegetarians reported better moods than non-vegetarians.

Over five years, research published in the British Journal of Psychiatry examined the food habits and risk of depression in 3,486 individuals. Individuals who ate primarily whole foods had fewer symptoms of depression than those who ate mainly processed meals.

But before organizing your heart healthy plate, there are several things you should keep in mind, such as:

Say No to Abusive Use of Alcohol

It’s one thing to have a glass of red wine or a drink once in a while when you’re stressed out or down; however, it’s not normal if you require that cocktail whenever an issue arises. This might be a symptom of alcoholism.

According to research, there appears to be a bidirectional link between alcohol use disorder (AUD) and depressive disorders; both illnesses can coexist. However, each condition raises the risk of the other, and each disorder worsens the other. The Mechanisms behind this issue are more complicated than expected.

The processes that lead to co-occurring AUD and a depressive illness are complicated and interwoven. Some people may be genetically predisposed to both AUD and depression. Symptoms of a depressive illness, on the other hand, can affect the development of an AUD. One possible factor to cooccurrence is that people may use drugs such as alcohol to ease the symptoms of a depressive illness.

People who have significant depressive symptoms may begin to rely on alcohol to alleviate their symptoms and make them feel better. Still, this emotion has a toxic effect on health which evolves abusive alcohol use over time. Research has also linked AUD to an increased risk of developing depressive symptoms and depressive disorders.

Rich Your Plate With Omega-3 Fatty Acid and Probiotics

Many studies have found omega-3 fatty acids to be highly helpful in treating major depressive disorder and other mental illnesses. This is because omega-3 fatty acids may easily cross the brain cell membrane and interact with mood-related chemicals within the brain. They also contain anti-inflammatory properties that may aid in the treatment of depression.

Flaxseed, chia seeds, cashews, brazil nuts, hazelnuts, walnuts, and wild-caught fish, particularly the more fatty varieties like salmon, mackerel, trout, sardines, and tuna (not canned), are excellent sources of omega-3. Who else doesn’t recognize the benefits of probiotics?

Probiotics, which are helpful microorganisms, are naturally present in your body, particularly in your digestive system. There is a delicate balance of beneficial and dangerous bacteria in your body. The beneficial bacteria that keep your body healthy, known as probiotics. Disruptions in this equilibrium may contribute to a variety of health problems.

In recent years, several scientists have focused their attention on a subset of probiotics known as psychobiotics. These bacteria may be able to help cure a variety of mental health disorders, including depression, as well as improve your general mood.

According to the findings of a small 2017 research, the probiotic Bifidobacterium longum NCC3001 may enhance the excellence of life and lessen depressive symptoms in those who have irritable bowel syndrome. In small research conducted in 2016, patients suffering from severe depression took a probiotic supplement comprising three bacteria strains for eight weeks. At the end of the study, the results were quite outstanding to notice. The majority had reduced Beck Depression Inventory scores, a standard technique of assessing depression symptoms.

Goodbye Processed Foods and Sugar

Processed meals are not only harmful to your physical health, but they also raise your risk of depression. According to the study, middle-aged people are more at risk of having this condition. In addition, those who eat processed foods like fried food, processed meat, and refined grains are more likely to suffer from depression than those who follow a heart-healthy diet rich in fruits, vegetables, fish fruits, vegetables, and fish. 

Researchers at University College London discovered that those who ate less processed food had a 26% reduced risk of depression five years later. Still, people who ate many processed food had a 58% higher chance of depression development. To avoid processed foods, you can buy whole veggies, fruit, and lean meats. Make sure you read the label carefully. 

Aside from that, your sugar-savvy-rich cake can contribute to your sadness or depressive nights. As we all know, too much sugar intake has a toxic effect on health. Nevertheless, a recent study found that eating too many sugars may raise your risk of depression, mood disorders, and various chronic health concerns.

A diet rich in fruits and vegetables may reduce inflammation in your body’s tissues, but a diet rich in refined carbohydrates may increase inflammation. Chronic inflammation has been related to metabolic disorders, cancer, and asthma. According to one study, inflammation may also be connected to depression.

Fit Your Mind With Exercise and Yoga

Regular exercise initiates a biological cascade of events that are helpful for health benefits, including protection against heart disease and diabetes, improved sleep, and blood pressure reduction.

Even high-intensity exercise, which releases the body’s feel-good chemicals known as endorphins, can improve your overall sense of well-being.

There is evidence that is incorporating cognitive-behavioral therapies, like exercise, can improve treatment outcomes for many patients. It acts as a behavioral intervention that has shown great promise against depression symptoms.

According to research, depressed individuals are also less fit and have reduced physical labor capacity in the range of 80% to 90% of age-predicted norms. This may lead to other physical health issues. On that note, many health experts promote exercise as a behavioral method that complements pharmacologic treatment and may eventually give relief from this chronic and frequently treatment-resistant illness while also improving general physical well-being.

Besides that, due to being extra conscious related to healthy, people can follow many yoga postures that ease their depression. Moreover, yoga has some well-known advantages. For example, Per Woodard, yoga promotes flexibility, lessens muscles, fewer aches and pains, creates balanced energy, decreases breathing and heart rates, lowers blood pressure and cortisol levels, increases blood flow, and reduces stress and anxiety due to serenity.

Another research found that alternative therapies, such as yoga, can significantly help with symptom relief. You may ask how it generally links to depression?

Yoga is a calm exercise that combines meditation with regulated physical movements. During yoga, the focus on deep breathing and extending your body is beneficial for alleviating depression symptoms such as sleep disturbances, discomfort, and a loss of vitality.

Follow Your Ideal Sleep

On this day, insomnia is a common problem that people deal with most. But, unfortunately, this sleepless activity may increase depression while damaging your brain.

There is a bidirectional relationship between depression and sleep. This indicates that lack of sleep can contribute to depression, and having depression increases the likelihood of developing sleep problems. However, because of the complexities of this relationship, it might be challenging to determine which occurred first, sleep problems or depression?

For example, people with insomnia, maybe ten times more likely to develop depression than those who receive a decent night’s sleep. In addition, 75% of persons suffering from depression have difficulty sleeping or staying asleep.

Inability to sleep is one of the most common symptoms of clinical depression. On the other hand, sleeping too much is another symptom of severe depression. 

Regular sleeping is a requirement for humans. On the other hand, sleep inadequacy can contribute to increased stress, alertness, and irritability.

Sleep disruptions can be caused by physical or mental trauma and metabolic or other medical issues. For example, fatigue can result from a lack of sleep. When you are tired, you exercise less, which leads to a drop in your fitness activity. You eventually end up in a vicious cycle of inactivity and disrupted sleep, producing both physical and mental problems.

To get ideal sleep, you need to work on your caffeine also. Many people may find it difficult to eliminate caffeine from their diet entirely. Caffeine can cause sleep disruption and anxiety, neither of which will assist your day with depression. If you are taking more than 400mg of caffeine per day, you should limit your consumption because it equals four cups of brewed coffee.

Engage Yourself With More Mindfulness Activity

Though depression is not bound to any gender or age, a 2001 study suggests that introversion may play a role in the development of depression. However, there’re other factors as well, such as greater sensitivity to feelings and emotions, neuroticism. 

Another intriguing aspect of the tale is that depression may arise if you are an introvert.

According to studies, introversion is particularly promising in its link to phenomenology. The outcome of depression may reflect an underlying heritable characteristic of etiologic relevance.

Aside from that, reaching out to fewer people or socializing at work causes increased depression or sadness. To get help from depression, you can just try mindfulness activity. But, you might have questions about how?

In recent decades, there has been a headline about the beneficial aspects of mindfulness meditation. Scientific interest has increased in tandem with, and maybe as a result of, expanding widespread acceptance. Several studies have indicated that it can help with various medical and mental problems, including irritable bowel syndrome, fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder.

According to the study, the incidence of a major depressive illness is reduced with behavioral activation combined with mindfulness (BAM). Even people suffering from severe depression find positive benefits as well. In addition, you can count both Mindfulness meditation and transcendental meditation, which have shown a remarkable effect to help people deal with anxiety.

Vibrant Yourself With More Positive Thoughts

Indeed, some research indicates that personality characteristics such as optimism and pessimism might have an impact on many aspects of your health and well-being. Positive thinking, which is generally associated with optimism, is an important component of good stress management. And good stress management is linked to a slew of health advantages. However, having happy ideas does not imply paying less attention to critical matters. Positive thinking simply means approaching unpleasantness more positively and constructively manner. Simply, you expect the best, not the worst, to happen.

Self-talk is a common starting point for positive thinking. Self-talk refers to the never-ending stream of unsaid ideas that pass through your mind. These uncontrollable ideas might be either pleasant or bad. Logic and reason play a role in some of your self-talk.

To Start Positive Thinking, You can Follow Some Steps

  • Note your achievements: Suppose you were just awarded as an Employee of the month at your office, or you just stood first in your class. Make these outstanding achievements in your good books. Pamper yourself with these types of achievements, which may ease your depression.
  • Stop overreacting or don’t overthink: While you are in depression or have a stressful night, don’t blame yourself for this. To reduce depression, you may follow some relaxation techniques such as

· Progressive muscle relaxation

· Relaxation imagery

· Autogenic training

According to a study, these techniques are going to save you from blaming or overthinking negative thoughts by calming your stressful mind.

By consulting your doctor, you can even try out some guided imagery and music therapy which promotes relaxation and positivity. One study showed that both of these therapy types could help decrease stress and improve mood.

Besides all those steps, getting more socialized or volunteering work, traveling with your dearest friends, passing the time with your family and friends might help solve your depression naturally. Beating depression with natural steps helps you boost self-confidence and saves you from the toxic effect of certain antidepressants. To reduce depression, many people only depend on medication which is not suitable for them in the long run. To benefit from these natural steps, you can ask for help from your nearest health coach. Start a healthy morning with no depression.

Anika Bushra
Creative, strategic and collaborative professional with hands-on-experience and broad knowledge in Copywriting, Content Writing, Campaign Ideation, Feature Writing, Public health, Biochemistry, Molecular biology, Genetic engineering as well as Biotechnology. Currently working on sustainable agriculture projects and my recent mission is to discover new things related to sustainable developments

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