Depression can be damaging to the brain and other sensitive tissues. Some recent studies suggest that depression is related to an overly sensitive immune system response and the excessive inflammation that results. A number of inflammatory hormones and other substances are elevated in the bodies of depressed people. Nutritional and herbal supplements can help you deal with depression in a very effective way with minimal side effects. Use supplements to boost you mood and energy levels. Get the help of your doctor to find the right dose for yourself. These supplements are required in three situations:
During stressful times: When you feel that you are under stress, you can take vitamins, antioxidants, minerals and essential fatty acids in moderate doses. It will help you to ward off the likelihood that stress will bring on depression. The amino acid precursor 5-HTP helps ward off excess stress.
Please note: Consult your doctor before you include any supplement in your diet. You should be particularly careful about you diet during these times. Don’t expect supplements to compensate for poor diet. They can boost but can not be a total remedy.
For prevention: Vitamins, antioxidants, minerals and essential fatty acids can be taken in lower dose as a general preventive measure. People with a good diet or with high resilience may not need to use supplement in this way, ut people with less resilience may rely on these supplements. Supplements will never make up for consuming too much sugar, caffeine and refined carbohydrates, however, nor will they make up for insufficient healthy carbs.
During depressive episodes: The highest amount of nutritional supplements can be taken when you are having a depressive episode, but never forget to take a good diet particularly in this time.
Vitamin B
The B vitamins are thought to be “antistress vitamins.” If you are having strain from work, a hectic and tough family situation, or a series of setbacks in your personal life, you might consider adding B-Complex to your daily diet. Beverages containing caffeine like tea, coffee and sodas tend to erode your store of Vitamin B. Vitamin B is recommended to people with low resilience. In addition to the B Vitamins’ extraordinary assistance with stress and depression, in the brain, they help transform amino acids into such neurotransmitters as serotonin, norepinephrine and dopamine.
Folic acid
People having psychiatric problems and some elderly people are found to be deficient in Folic Acid. Patients with depression responded very well when they added Folic Acid supplements. They were better able to function and enjoyed better sleep, appetite, mood, motivation, concentration and energy. They showed improvement in their social functions with reduced tendencies to withdraw or isolate themselves and increased ability to communicate and sustain relationships.
Antioxidants
Antioxidant have ability to combat oxidation, the process by which the byproducts of oxygen metabolism may destroy the body’s cell structures. Antioxidants help prevent heart diseases, cancer and possibly Alzheimer’s disease. Antioxidant intake may help counter harm from the brain’s exposure to stress hormones. Antioxidants dampen the inflammatory response and protect brain tissue. You should boost you antioxidant intake if you are suffering from acute depression or if you are prone to inflammatory diseases like asthma, arthritis, heart diseases, diabetes or gum disease, or if you have other signs of heightened inflammation like aches and pains in joints from aging or injury that don’t heal fully.
Include a wide range of vegetables, particularly bright red, purple or dark green vegetables. Supplement your daily diet with following antioxidants when you are undergoing excessive stress:
•Vitamin E
•Vitamin C
•Beta-carotene
•Selenium
Minerals
In 1950s, an amazing discovery found that lithium, a mineral found in some kind of soil had a profound effect on the mood, especially agitated states like mania. Our food supply has become relatively mineral deficient because of modern agricultural practices. Some minerals including calcium and magnesium are directly involved the in process whereby neurotransmitters affect our cells. The most important minerals are:
•Calcium
•Magnesium
•Chromium
•Copper and Zinc
•Manganese
Essential Fatty Acids
It has been found that some kind of inflammatory substances are elevated in major depression. These elements promote inflammation, which may effect brain tissues as well. Omega-3 fatty acid can prove to be effective in this situation. Evidence also shows that fatty acids have more effect on neurotransmitters. Boosting Omega-3 levels creates a healthy environment in the brain and central nervous system. Some good sources of essential fatty acids are:
•Fish oil
•Flaxseeds
•Ground flaxseeds
•Evening primrose, borage seed or black currant oils
Herbal therapies
The world has found herbs and herbal therapy therapy very effective in treating depression, anxiety and mood variations. Some of these traditional medicines have come into use among alternative and complementary physicians and some conventional physicians.
Some herbs have properties similar to prescription medications. They are effective but must be used with caution. In general, they are milder and have no or a few side effects. But there are exceptions. For examples, kava kava has recently been taken off the market because of its association with liver failure.
The most notable herb currently in use to treat depression and anxiety is St. John’s wort, though some others, including gingko biloba and valerian root- may also be effective.
Please note- While herbs are considered to be safe but there may be a few side effects or negative effects. They are natural, but natural does not mean safe always. Therefore, it is advised that you must work with a qualified herbalist or other health professional trained in uses of herbs.
Source-http://www.greendivamom.com/author/savneet/
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