Everyone gets the blues from time to time. In fact, according to the
National Institute of Mental Health, major depressive disorder (also
known as depression) affects 7 percent of adult Americans every year, and chronic, mild depression affects 2 percent.
The good news is you may not have to turn to drugs to combat the
blues. Of course, if bouts of depression continue for weeks at a time,
you need to see a health-care professional and work out a treatment
plan. But for occasional down days, adopting some simple lifestyle and
diet changes and making them part of your daily routine can naturally
boost your mood.
Get Moving
A regular dose of exercise may be just what you need to ease the first signs of depression or anxiety.
A study by a team of researchers including Michael Babyak, professor of
medical psychology at the Duke University Medical Center, showed that
engaging in mild aerobic exercise three times a week was as effective
as undergoing a standard treatment with antidepressant medications.
While researchers aren't sure why exercise helps, some speculate being
active may affect brain chemicals or improve blood flow to the brain.
Babyak says you don't necessarily have to do extremely vigorous
activity — even fast walking (try for 30 minutes at least three times a
week) may help improve your mood.
Eat Smart
The
foods you choose can also affect your mood. "Low levels or actual
deficiency of such nutrients as omega-3 fatty acids, zinc, selenium,
chromium, vitamin D, and the B vitamins folic acid and B12 are all
associated with human depressive symptoms," says Alan C. Logan,
naturopathic physician and author of The Brain Diet
(Cumberland House, 2007). However, Ronald Pies, M.D., clinical
professor of psychiatry at Tufts University School of Medicine and
professor of psychiatry at SUNY Upstate Medical University, Syracuse,
adds that there's no solid evidence to date that specific foods or
nutrients can boost a person's mood under normal circumstances. The
key, he notes, is moderation. "A nutritious, well-balanced diet is very important for maintaining a normal mood."
Have More Fish
Omega-3 fatty acids, found in fish, fish oils, and flaxseed,
are being studied for their mood-boosting properties. Specifically,
research suggests that eicosapentaenoic acid (EPA), an omega-3 found in
oily fish, may be especially effective against depression. Though the
jury is still out on all of the potential benefits of omega-3s, many
experts say it's worth giving them a try. "Consider adding more omega-3
fatty acids to your diet, if not to boost mood, then to improve your
overall cardiovascular fitness," says Ronald Pies, M.D., clinical
professor of psychiatry at Tufts University School of Medicine and
professor of psychiatry at SUNY Upstate Medical University, Syracuse.
"This can be easily done by increasing your dietary consumption of
certain fish, such as salmon or herring." You can also get fish oil in
supplement form.
Do Yoga
When
your body relaxes, it can help you see the world from a rosier
perspective. One way to achieve effective relaxation is through the
increasingly popular practice of yoga.
Studies by India's National Institute of Mental Health and
Neurosciences have shown that certain yoga-linked breathing exercises
can lower levels of cortisol, an adrenal hormone linked to stress.
Another study found that immediately after a one-hour session, yoga
practitioners had a healthy boost in levels of the mood-related
neurotransmitter gamma-aminobutyric acid (GABA). Low brain levels of
GABA have been associated with anxiety and depression. Yoga has many
other health benefits as well.
Try St. John's Wort
Some
people report that taking the herbal supplement St. John's wort helps
their depressive symptoms, while others find no benefit. Naturopathic
physician and author Alan C. Logan says research has shown that it's
worth trying St. John's wort
if you have mild to moderate depression. He warns, however, that this
herb shouldn't be used if you're already taking antidepressant
medications. In addition, St. John's wort can interact with many other
prescription drugs, such as birth control pills, making them less
effective. As a general rule, it's always advisable to consult a
health-care practitioner before using any nutritional supplement.
Write It Down
Getting
your feelings out, be it in a letter or journal entry, or through
creative writing, can provide insight into your feelings and give you
perspective on how to let go of destructive emotions. James W.
Pennebaker, Ph.D., professor and chair of the department of psychology
at the University of Texas, says that although research about the value
of expressive writing is still preliminary, regularly recording your
emotional upheavals can improve both your physical and mental health.
He recommends a writing session that lasts for a minimum of 15 minutes
a day, on paper or the computer, for at least three or four consecutive
days. Try to write continuously without worrying about spelling or
grammar.
Shine Some Light
Research shows that a lack of sunlight during the dark winter months can cause a verifiable condition called seasonal affective disorder
(SAD), or the winter blues. Alan C. Logan, naturopathic physician and
author, says that even adults who don't have SAD often report a decline
in mood during this time. Greater exposure to natural sunlight can help
combat this problem, as can the regular use of a full-spectrum light
box. "The value of a light box has also been demonstrated even in
healthy adults without SAD," says Logan. Using the light box early in
the morning (7 a.m. or earlier) may be most effective, he adds.
Get a Good Massage
A massage by a skilled practitioner is not only rejuvenating for your muscles, it can also be a great stress
and anxiety buster. A 2005 review of many research studies showed that
massage therapy consistently lowered levels of the stress hormone
cortisol in patients with various physical and psychological
conditions. At the same time, it increased the activity of
pleasure-related chemicals in the brain. Even if it's not for
therapeutic purposes, a massage can be enjoyable and decrease muscle
and mental tension.
Be Positive and Mindful
Trying
to think positively, even during down times, can also affect your mood.
Start by making a list of all the things in your life that you
appreciate — the results may surprise you. Alan C. Logan, naturopathic
physician and author, adds that being mindful (staying in the moment)
can also help. He suggests you can do this by paying attention to your
thoughts, emotions, and bodily sensations. "Taking stock of these
mental events in a nonjudgmental way allows for the identification of
negative patterns that can lead to depressive symptoms,"
he says. "Research suggests that mindfulness may lead to resilience
against stress and positively alter brain activity in the areas
governing emotions."
Reach Out
Though
your tendency may be to avoid people when you're feeling down, often
this can just add to feelings of isolation and depression. Reaching out
to people, whether you discuss how you're feeling or not, can help.
Studies show that positive social ties can significantly protect a
person's health and well-being. So try to strengthen your relationships
with people around you: Propose social dates, keep in touch with
friends, explore volunteer opportunities, or take a new class. If your
depression makes it too difficult to do these things, you should begin
by reaching out to a doctor or therapist for some help.
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