Clinical depression is a serious mental disorder that can impact mood, behavior, and quality of life. Patients may feel sad all the time, lose interest in activities they used to enjoy, have a hard time sleeping or eating, and, in serious cases, experience suicidal ideation. There are many treatments for depression that mental health practitioners recommend, including cognitive behavioral therapy, prescription medications, and the following remedies that can help improve mood and lessen depressive symptoms:
1. Kava
Kava root has sedative and anesthetic properties and is mainly used to make relaxing teas. In Hawaii and other areas of the South Pacific, kava is used to treat stress and has calming effects. Research shows that kava’s ability to reduce tension and anxiety can help ease depressive symptoms.
2. St. John’s Wort
St. John’s Wort is a popular European treatment for depressive symptoms. According to the National Center for Complementary and Alternative Medicine (NCCAM), it is not effective for treating major depressive problems, but it may help people with mild to moderate depressive problems. St. John’s Wort can, however, interact negatively with different supplements, herbs, and medicines, so be sure to do your research before consuming it.
3. Fatty fish
Recent studies have linked higher levels of omega-3 fatty acids to improved depression symptoms. Other studies show that patients with low omega-3 levels experienced symptoms of depression more often. Thus, adding more fatty fish, which is a good source of different omega-3 fatty acids, including alpha-linolenic acid, can help ease symptoms of depression.
4. Ginkgo biloba
Supplementing meals with ginkgo may help patients feel less depressed. Studies have shown that ginkgo-treated mice were less affected by an unavoidable stressful situation. Moreover, levels of stress hormones in mice were found to be lower after consuming ginkgo.
5. B vitamins
B vitamins produce brain chemicals that positively affect the mood. Therefore, depression symptoms may be linked to low B vitamin levels, potentially due to a poor diet or problems absorbing vitamins. Vegetarians, older adults, and people with digestive disorders may have trouble getting enough B-12 and should therefore try to consume more foods that are rich in B vitamins or try using vitamin B supplements.
6. 5-Hydroxytryptophan (5-HTP)
Several small studies have shown that depressed feelings can be treated with 5HTP, also known as oxitriptan. This dietary supplement stimulates the release of serotonin—the “happiness hormone”—which can improve your mood and reduce symptoms of depression. Doctors also believe that 5-Hydroxytryptophan may improve insomnia and anxiety, which are often associated with depression.
7. Zinc
Zinc deficiency has been shown to negatively affect behavior, learning, and mental functions. For example, it can cause increased anxiety and emotional instability. As such, studies suggest that zinc supplementation may help improve depressive symptoms.
8. Regular exercise
Exercise improves sleep, builds muscle, and lowers blood pressure. It also releases endorphins, which result in the “high” experienced by runners. Low-intensity exercise also releases neurotrophic growth factors, which cause nerve cells to grow and make new connections. As such, exercise can improve hippocampal nerve connections, helping you to better regulate your mood and easing depressive disorders.
9. Ginseng
Ginseng is derived from Asian or American Ginseng. Practitioners of Chinese medicine have used ginseng to improve mental clarity and energy and reduce stress for centuries. Ginseng is also sometimes associated with improved motivation.
If you are considering a home remedy to help improve your mood, speak to your doctor first about your symptoms and safety guidelines for taking a natural remedy with other prescription drugs.
