My Best Lifesaving Tips to Alleviate Depression
A dear friend shared with me about experiencing Depression. I was inspired to share with them what I do to alleviate, to mitigate the *moping blues,* and to boost my mood and I thought what I shared with my friend would be helpful to you, too! 💚
Reasons for Depression
As you may already be aware, there are many reasons for depression.
Sometimes it is a healthy emotion, among the full spectrum of emotions, e.g., during grief, loss, trauma, a life event, existential crisis and identity crisis, deep empathy and compassion. Perhaps, having a void, a wake-up call, e.g. reaching a point where change needs to happen. Is it a crossroad, missing a loved one, for example? Also consider, being in a depressed state may prompt us to reflect deeply, drawing us into being able to catalyze change? [1]
It could be because you are tired or fatigued. It could be because you are tired or fatigued: extreme burnout is considered adrenal fatigue. [2]
Other times, it could be, because your nervous system is depleted of essential nutrients it needs to stay in balance It uses Magnesium (Mg) and vitamin B12 under stressful situations. Under stress, it is essential to eat Magnesium-rich foods (e.g. sesame seeds) and B12 rich foods (e.g. seaweed). [3] [4] [5]
It could be low vitamin D, which many Americans are deficient in. Vitamin D is also essential for immunity and healing--not just for elevating our mood!
When I went to a holistic center, I was prescribed a ridiculously high daily dose of vitamin D, until my vitamin D levels went up. Please be mindful that vegan vitamin D gets used up, metabolically, in the body faster. It does not last as long as conventional vitamin D, sourced from sheep's wool.
Vitamin D can also come from edible mushrooms you place in the sun. After sun exposure, eat the mushrooms. [6] [7] [8]
Like the mushroom, it is important we expose our skin to the sun (minimum your face and hands) to absorb vitamin D. Interestingly, Calcium (Ca) is only bio-absorbed with vitamin D!
I give myself sun therapy on my balcony. When I was hosting my Grandmother to give her natural remedies, medicinal foods, herbal supplements, infusions and blends I make. I also loved having my Abuela get sun therapy with me! [9]
70% of our immunity is in our gut and there is a direct correlation with the mind and gut
It could be hormonal imbalance (stress is a common cause of this, which can be environmental/external or internal, ie diet). Maca is good for hormonal balance and to increase energy. Chia seeds also increase energy, are high in fiber, and have healthy Omega 3 fatty acids which we need for mental health. [10] [11]
It could also be an imbalance in your gut bacteria and candida overgrowth, which is very common. We need to consume probiotic-rich foods with each meal, especially more when under stress because probiotics are killed-off under stress and they are necessary to improve mood and immunity -- 70% of our immunity is in our gut and there is a direct correlation with the mind and gut ie the Gut-Brain connection. [12] [13]
Probiotics also need prebiotics which are fiber-rich foods (whole grains, legumes, leafy greens, vegetables, fruits, nuts, seeds, etc.) Probiotic-rich foods are raw cultured vegetables (in the refrigerator section of a holistic market), miso, yogurt (you can also DIY with plant-based milk, fresh coconut, and a probiotic capsule).
Maybe your colon has too much waste plaque and needs to be cleansed. In fact, it is healthy to have periodic colon cleanses as your colon health is also connected to your mental health, not to mention your skin health. See below of Worcester area colon cleanse discount. [14] [15] [16] [17]
It can be a lack of movement, fresh air and poor circulation. Motivate yourself to move! Go for a walk, or dance, run, hike, and in the case that you are feeling lethargic, low-energy, then do movement exercises at home, such as stretching side to side and marching in place. Get your blood flowing with movement! Another way to effectively increase your blood flow is with hydrotherapy, which in turn, speeds up healing and metabolism. I enjoy taking contrast showers of 3 minutes as hot as possible and 1 minute as cold as possible and repeating it 3 times. I also enjoy baths with Epsom salt and additional minerals and herbs. I finish with a cold shower. Remember to rest for 20-40 minutes post your hydrotherapy routine to increase your white blood cell counts, in other words to kill-off pathogens and disease. [18] [19]
Get moving! Exercise decreases stress, boosts your mood, and increases your energy.
It can be gluten sensitivity. Try being gluten-free or substitute with ancient grains for 2-3 weeks and see how your mood feels. The topic of gluten is a dense subject as not all gluten/flour products and its preparation are the same. In my personal life, I am mostly gluten-free, when I use gluten I prefer ancient grains and slow-rise fermentation ie artisanal sourdough bread. Sparingly, I eat pizza and when I do eat pizza I ensure that I eat LOTS of greens and cultured vegetables with it to help support digestion and metabolism of this gluten . [20]
It can be that you are lonely. We are social beings! For optimal health and wellbeing it is important that participate in social activities in connection with one another and our shared community and resources, especially as we age. The National Institute on Aging provides the following ideas to stay connected:
Find an activity that you enjoy or learn something new. You might have fun and meet people who like to do the same thing.
Get moving! Exercise decreases stress, boosts your mood, and increases your energy.
Volunteer. You’ll feel better by helping others.
Stay in touch with family, friends, and neighbors in person, online, or by phone.
Consider adopting a pet. Animals can be a source of comfort and may also lower stress and blood pressure. [21]
It can also be a combination of all the above. In the late spring to early fall, I find that gardening is a my favorite way to increase my vitamin D levels, expose my hands and feet to beneficial soil microorganisms that function like anti-depressants, as well as incorporate movement and fresh air!
My favorite way to garden is with SproutChange's No-Dig Garden program where you need less resources, eg water, time, and energy plus you can grow more in less space! Additional benefits include solving social problems such as food insecurity and climate change. Join us at our next workshop series to learn more! [22]
Here is what I do when I realize that I am depressed. I...
eat probiotic-rich foods more frequently, especially cultured vegetables (scroll down for a video tutorial to learn more!)
take a superfood herbal blend I invented and am happy to share it with you too!
eat living foods essential for boosting my mood, e.g. lots of leafy greens and sprouts which I grow myself
go outside for fresh air, sun, and movement, or I sunbathe and do stretches and dancing
eat Magnesium-rich foods
take a vitamin D, Mg, Ca supplement
do an Epsom salt/Mg bath or hydrotherapy, e.g. contrast shower
REST and SLOW DOWN
do aromatherapy
will sometimes just practice self-compassion and cut myself a break and take it easier with my meals; maybe eat a healthier veggie pizza and baked fries with a salad so long as I am mindful to take my nourishing herbal infusion, herbal supplements, and my superfood powder blend. [23]
will drink Herbal Loose Leaf Infusions: For depression, my go-to is Tulsi, also known as Holy Basil. I add regular basil to my herbal blend depending on my needs. Just as great for depression as well as anxiety and insomnia are: equal parts chamomile, hops, and passionflower. When I am really anxious and experiencing difficulty sleeping I take valerian. For immunity and antiviral support, I use mullein. For a boost of nutrients, I use stinging nettle which is amazing for joints and breastfeeding moms. For my nervous system, I use basil and stevia, the latter functions as a sweetener
References
[4] Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.
[5] What are the Symptoms of Vitamin B-12 Deficiency? | Medical News Today
[6] Parker GB, Brotchie H, Graham RK. Vitamin D and depression. J Affect Disord. 2017 Jan 15;208:56-61. doi: 10.1016/j.jad.2016.08.082. Epub 2016 Oct 11. PMID: 27750060.
[7] Experiment: Making Vitamin D in the Lab | Vitamania
[8] Vitamin D: Fact Sheet for Health Professionals | National Institutes of Health
[9] https://www.instagram.com/p/CHvmy86n0zP/?igshid=d4yij6308a1z
[10] What to Know About Hormonal Imbalances? | Medical News Today
[11] Here's How Stress Can Trigger a Hormonal Imbalance | Healthline
[12] Furness JB, Kunze WA, Clerc N. Nutrient tasting and signaling mechanisms in the gut. II. The intestine as a sensory organ: neural, endocrine, and immune responses. Am J Physiol. 1999 Nov;277(5):G922-8. doi: 10.1152/ajpgi.1999.277.5.G922. PMID: 10564096.
[13] Can Probiotics Help with Depression? | Healthline
[14] https://www.instagram.com/p/BwsCd2GnOVl/?igshid=14qfb5up0as4v
[15] https://www.instagram.com/p/BgcZ6JSHfrJ/?igshid=cjsu0kawooqc
[16] https://www.instagram.com/p/BpAASP4BfxJ/?igshid=12wpdtlwliyqz
[17] Harvard Health Ad Watch: What’s being cleansed in a detox cleanse?
[18] How Simply Moving Benefits Your Mental Health | Harvard Medical School
[19] https://www.instagram.com/p/B9u44bqHNL6/?igshid=1q2my0ohyozhr
[20] Is Gluten Causing Your Depression? | Psychology Today
[21] Stay Connected to Combat Loneliness and Social Isolation
[22] Can you help? We are currently interviewing prospective North Central Massachusetts locations for SproutChange's No-Dig Garden program that are viable host locations. Ideal host locations are central to all of North Central Massachusetts, e.g. Fitchburg, have access to use their onsite commercial kitchen, and actively engaged in grassroots and cross-community, e.g. B2B, communications. Do you have a referral? If yes, email it to nodiggarden.sproutchange@gmail.com with the Subject line NCMass Project.
[23] Gardening is Good for your Health in Many Ways
[24] C
NOT A SUBSTITUTE FOR MEDICAL ADVICE The information provided in media outlets, while campaigning, at workshops, or during one-on-one consultations are for general information only, and are not intended to provide medical advice and should not be relied upon as a substitute for professional medical advice, diagnosis, or treatment.
