Natural Treatments For Depression: Are They Effective?
Depression is a serious mental health condition that affects an estimated 21 million adults in the US. Characterized by low mood, fatigue, physical pain, and lack of motivation, depression can have a significant impact on an individual’s life. Treatment for the condition typically comprises medication and therapy, two forms of care that are proven to improve depressive symptoms.
If you’re looking for holistic methods of treatment, natural remedies can be a safe, available and effective way of alleviating your symptoms.
In this article, we’re going to cover several different natural techniques for coping with depression and how they can benefit you.
Conventional treatment for depression symptoms
In the 1960s, research demonstrated a link between an imbalance of certain neurotransmitters and depression. As a result, psychotropic drugs became a first-line treatment for this condition. Psychotherapy is another approach that is widely utilized when treating it.
Natural approaches to treatment and better mental health
There are several reasons an individual may choose to pursue alternative treatments. Some people experience adverse effects (e.g., gastrointestinal distress, headaches, fatigue) from antidepressants. Others may want to find coping strategies that can complement their current treatment. Regardless of the reason for an individual pursuing alternative treatments, natural remedies can provide relief from many symptoms of this complex disorder.
It's important to note that you should always consult with a healthcare provider before starting or stopping a treatment plan for any mental health condition.
Mindfulness
Often, people with mental health conditions may ruminate over the past and worry about the future, which can cause them to become stuck in a cycle of depressive thoughts. Practicing mindfulness techniques can help these individuals recognize such thought patterns, limit rumination, and reduce stress that may exacerbate symptoms.
Mindfulness refers to an increased awareness of the present through enhanced focus on one’s thoughts, feelings, and surroundings. Studies show that mindfulness can lead to improvements in depressive symptoms and can specifically reduce rumination in individuals with depression. The increased attentiveness that mindfulness fosters can help individuals identify thoughts that may worsen symptoms.
To practice mindfulness, consider going for a mindfulness walk, in which you activate your five senses to fully immerse yourself in your surroundings. If your mind begins ruminating, gently redirect your thoughts back to the sensations of the present moment.
Breathing exercises
There is evidence of a link between deep breathing and reduced depressive symptoms. Stress is often a major contributing factor. Breathing exercises are an effective and convenient way of reducing the physical effects of stress—physical tension, rapid heart rate, increased blood pressure, etc.—which can help you control your emotions and relax.
A common breathing exercise is box breathing. To start, take a deep breath in for a four count, hold your breath for a four count, breathe out for a four-count, and then hold again for a four count. Repeat this process three to four times.
Exercise
There is a substantial body of research pointing to exercise as an effective strategy for managing depression. Physical activity can boost your mood, reduce stress, and improve symptoms of physical health conditions that may partially contribute to this disorder. Exercise with the goal of reducing symptoms does not have to be strenuous. Low-impact exercises like tai chi have been shown to decrease symptoms.
Acupuncture
Acupuncture, which arose out of traditional Chinese medicine, has been connected to improvements in depressive symptoms. This practice involves sticking thin needles in one’s skin in efforts to promote the flow of energy in the body. Thought to promote emotional control, acupuncture can help an individual address the low mood that often accompanies mental health conditions. Consulting with a healthcare provider may be particularly important prior to acupuncture as it is not recommended for people who are pregnant, have certain skin conditions, or may otherwise experience adverse effects.
Nutrition
Given the strength of the mind-body connection—the proven association between mental and physical health—ensuring you’re providing your body with important nutrients can be key to your ability to navigate this condition. There is an abundance of evidence linking diet to depression; and recently, researchers discovered that symptoms often coincides with an imbalance of bacteria in the gut. Additionally, diet can contribute to certain diseases that may lead to a mental health condition.
To take advantage of the benefits of a balanced diet, consider cutting back on red meat, refined sugar (and other processed foods), and high-fat dairy products. The Mediterranean diet—which centers around the consumption of fruits, vegetables, healthy fats, nuts, legumes, and lean meats—can help lower the odds of experiencing this condition.
Herbal and dietary supplements
The results of numerous studies show that certain herbal treatments may improve symptoms. Natural herbal supplements include St. John's wort, lavender, chamomile, lemon balm, saffron, and a variety of other substances. Further, some people take something called DHEA (dehydroepiandrosterone). It’s recommended that you speak with a healthcare provider before starting or stopping supplements or other substances. Some may lead to interactions or substance misuse.*
*If you are experiencing challenges related to substance use, contact the SAMHSA National Helpline at 1-800-662-4357 to receive support and resources. Support is available 24/7.
Creative projects
Studies show that creative pursuits can improve depressive symptoms. There are even therapeutic modalities, such as art therapy, that take advantage of these benefits. Additionally, the satisfaction associated with completing a creative project may prompt increased production of dopamine, which can lead to feelings of well-being and contentment. Whether you’re interested in writing, painting, sculpting, playing music, cooking, or crafting, you can likely find a creative outlet as you work through depressive symptoms.
Books
Education is often an important aspect of caring for your mental health. Books can help you understand how and why symptoms manifest and provide information about treatment options. There are numerous titles that are dedicated to addressing this condition.
Some books are based on established therapeutic principles; for example, Mind Over Mood: Change How You Feel by Changing the Way You Think uses ideas from cognitive behavioral therapy to explain how our thoughts can lead to maladaptive emotions and behaviors related to depression. Others provide information on natural treatments we’ve already discussed, such as The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. You can find books on almost any depression-related treatment method or topic so that you’re learning information that is relevant to your symptoms.
Navigating depression with online therapy
An increasingly large body of evidence points to online therapy as an effective form of care for this mental health condition. For example, in one study, researchers found that online therapy led to a “significant reduction in depressive symptoms”—results that were sustained for up to a year following treatment.
Online therapy support options
Online therapy is a convenient and flexible method of addressing depressive symptoms. With an online therapy platform like BetterHelp, you can connect with a licensed therapist remotely, which can be helpful if depression makes leaving home difficult. Online therapy is also an affordable option—BetterHelp subscriptions start at $65 to $100 per week (based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply), and you can cancel anytime.
Takeaway
What herbal and holistic supplements can you take to help this condition?
Providing your body with essential nutrients can help you navigate symptoms of depression. There is evidence that diet is linked to depression and that an imbalance of gut bacteria may contribute to symptoms. Eating a balanced diet that includes lean meats, nuts, healthy fats, and legumes can lower the odds of developing a mental health condition.
Some studies also show that some herbal solutions, including St. John's wort, lavender, chamomile, lemon balm, and saffron, may be options for natural treatment. A dietary supplement like vitamin D, folate, and omega-3 fatty acids in fish oil can help, too. Also, taking DHEA (dehydroepiandrosterone) may relieve symptoms in some people. You should always check with your doctor before taking supplements, even if you’ve read preliminary studies on effectiveness, to be sure you’re using them safely and effectively, as higher doses can have health consequences. Also, it may help to do some research to ensure you’re purchasing supplements from a reputable company.
Everyone experiences this condition differently, so there’s no single natural antidepressant that is effective for everyone. Some options that may be effective include practicing mindfulness, doing breathing exercises, getting enough sleep, exercising, getting acupuncture, ensuring you’re getting balanced nutrition, engaging in creative projects, reading books about your symptoms, and taking herbal and dietary supplements under the guidance of a health care provider.
What vitamin is an antidepressant?
Research shows that there are several nutrients that can contribute to preventing depressive disorders, including vitamins A, B6, B12, and C. This research also determined that the most nutrient-dense foods that contained these and other nutrients that could prevent and promote recovery from depressive symptoms include bivalves, like mussels and oysters, various seafoods, organ meats, and plant-based foods like lettuces, leafy greens, peppers, and cruciferous vegetables.
What fruits are antidepressants?
In a recent study that assigned antidepressant depressant food scores, the fruits identified as having higher scores were pummelo, papaya, lemon, and strawberry.
What is a good drink to help with mental health conditions?
There are a few drinks that may be beneficial for people experiencing mental health conditions. One study found that having three cups of tea lowers the risk of depression by 37%. Another study found that coffee and caffeine consumption were significantly associated with lower risks of this condition. Finally, a 2018 study found that drinking plain water is associated with lower risks of depression in adults.
What is the best remedy to avoid a mental health condition?
Some things that may be effective in avoiding a mental health condition include exercising, practicing mindfulness, breathing exercises, eating a balanced diet, and engaging in creative projects. Avoid alcohol and drug abuse. For some people, a condition may still occur despite their best efforts. If you’re experiencing symptoms and holistic treatments don’t seem to be working, talking to a therapist can help.
What is the best root to help with symptoms?
Several roots may ease your symptoms. Rhodiola, a plant native to northern Europe and Russia, may increase the body’s resilience against stress, which can help with symptoms. Research shows that it is best taken as an extract. Another root that may be beneficial is a traditional South American plant called maca root. According to research done for the journal Menopause, maca root led to significant improvements in libido, mood, and energy in the small sample of patients who participated in the study. It’s recommended that you talk to a doctor before taking a root or supplement for depression, especially if you take any prescription medications, such as a prescription antidepressant, a medication for blood pressure, birth control pills, or medications to prevent organ rejection. In some people, certain combinations of medications can lead to high levels of serotonin (serotonin syndrome). A doctor may be able to help prevent such reactions.
What vitamin is depression a lack of?
Depression can be the result of multiple factors, including genetics, brain chemical imbalances, and environment, so a vitamin deficiency may not be the only factor. Research shows that vitamin D may be linked to symptoms, but researchers concluded that “the evidence is not strong enough to recommend universal supplementation in depression.” More research is needed. Another study found that supplementation with B12 can delay the onset of this condition and improve the effectiveness of antidepressants. A marginal B6 deficiency can lead to depression symptoms, as can a folic acid deficiency (it may be better to take folate instead of folic acid, a synthetic form of vitamin B9). Talk to your doctor before taking supplements, as they can guide you to ensure you’re taking the right dose. High doses may have significant effects on your health or interact with other prescription medications, which may require admission to or follow-ups with health treatment facilities.
What vitamins are good to help with stress?
Research shows that there are several nutrients that can contribute to preventing depressive disorders, including vitamins A, B6, B12, and C. If you feel that your symptoms may be due to malnutrition or a vitamin deficiency, you might talk to a doctor who specializes in complementary and integrative health about what supplements might be good for you.
How much B12 should I take daily?
According to the National Institute of Health, the average daily recommended amount of B12 for an adult is 2.4 mcg. Talk to your doctor about whether you need a B12 supplement and what dose is right for you.
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