Written By: Bhavyajyoti Chilukoti | Published : December 18, 2014 11:58 AM IST
Good as anti-depressent: A study published in The Lancet says that mindfulness-based cognitive therapy (MBCT) could provide an alternative non-drug treatment for people who do not wish to continue long-term antidepressant treatment. Mindfullness changes the way people think and feel about their experiences. When patients with depression practiced mindfulness while continuing their antidepressant medication it reduced the risk of relapse in depression.
If you've been feeling low and depressed, remember that it isn't always due to stress and certain situations in life. There could be other surprising reasons for it ranging from a lack of Vitamin D to lack of enough sleep. So, before you opt to pop the pill, try these natural options:
Get your daily dose of vitamins
A healthy and well-balanced diet is the key to keep depression at bay and lead a better life. Apart from serotonin-boosting foods, eat foods high in antioxidants (green tea, broccoli, oranges, spinach, pumpkin, papaya) to fight against stress hormones in the body. Also, consumption of foods rich in vitamins (vitamin B 12, vitamin C and folic acid) such as oranges, leafy vegetables, whole grains, beans, nuts and fortified dairy products helps in alleviating your mood.
Gorge on fish and nuts
Most antidepressant medications increase the blood levels of serotonin (a brain chemical) by hindering with the reuptake of serotonin by the brain receptors. However, one can effectively do this even with natural options like fish, walnuts and other foods rich in omega-3 fatty acids, healthy fats like coconut oil, chocolates, hemp seeds, peanuts and diet rich in proteins.
Spice up your life with black pepper
Black pepper contains piperine, a compound that stimulates the nervous system and inhibits the activity of monoamine oxidase (molecules that are responsible for depression). This spice also increases the levels of serotonin (happy hormone) and noradrenaline (neurotransmitter)(2). Sprinkle a pinch of black pepper powder on salads or as a seasoning to reap its antidepressant action.
Try music therapy
Experts have revealed that listening to music (especially rap and hip-hop music) helps in relieving mental health issues such as depression. Apart from this, regular music therapy also enhances your language skills, creativity and happiness. This is because; we have seven major chakras in your body that are aligned in straight form from spine to the top of the head. But when a person suffers from depression or stress, this alignment is disturbed. Listening to music regularly has helps in realignment of these chakras in the body thereby relieving depression.
Go for a walk
It has been proved by many research studies that regular physical activity in any form, helps in combating stress and depression. As you exercise, the feel-good hormones, endorphins and testosterone, are released in the body. This lowers your stress levels, thereby helping in combating depression. There is no need to perform strenuous exercises, even walking for 30 minutes every day can make a huge difference.
Keep peace with meditation and yoga
Meditation and yoga top the list of mind-body therapies as they are not only easy-to-do but also exert a positive effect on the mental and physical well-being. Mindfulness meditation works wonders in boosting your mood and activates your brain patterns in a positive manner. Although laughter yoga is known to be effective in lowering your symptoms of depression, having a good laugh reducing stress hormones in the body, thereby fighting off depression. Here are 6 mudras to help you beat stress.
Love your bed, get your sleep
Lack of sleep is one of the factors that cause irritability, mood swings and depression. Experts believe that getting your eight-hour sleep is the key to stave off as it helps your brain to relax by stimulating the production of stress-busting hormones. Apart from this, avoid drinking alcohol, caffeinated drinks and smoking as they further worsen your condition.
Soak in the sun
Several studies have shed light on the relation between deficiency of vitamin D and depression. This vitamin plays a key role in the synthesis of serotonin and dopamine, brain chemicals that are linked to depression. As sunlight is one of the best sources of vitamin D, expose to the sunlight for a few minutes every day helps in relieving depression symptoms.
Beat stress with essential oils
One of the highly effective natural aids to deal with depression is use of essential oils such as peppermint oil, rosemary oil and oil containing jasmine flowers and sandalwood. Head massage with these oils not only uplifts your mood by stimulating the brain and improving blood circulation, it also makes you feel refreshed and relaxed. Read about 6 must-have aromatherapy oils for your medicine cabinet.
Image Source: Getty images
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