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Coping with depression holistically -

Inflammation plays a significant role in bringing on and perpetuating depression. Many studies show that depressed patients have higher levels of inflammatory compounds circulating in their blood. So too are there many ways of curbing the processes of inflammation.

Because one effect of stress is to increase inflammatory compounds in the body, finding effective ways of coping with stress—such as reframing difficulties as challenges or doing some exercise—lowers the body burden of inflammation.

Diet is another way to lessen inflammation. There are popular foods such as fatty meats that foster inflammatory processes, and there are common foods such as strawberries and nutrients curcumin in the spice turmeric that have anti-inflammatory properties, making healthy eating a sensible everyday approach to curbing inflammation.

Any exercise is activating and promotes a sense of accomplishment. Studies show that moderate-intensity aerobic exercise, such as walking for 20 to 40 minutes three times per week for six weeks, significantly alleviates many symptoms of depression, including self-concept, but is especially effective at relieving somatic symptoms, including sleep disturbance.

There are many explanations for the effects. Exercise raises core body temperature, which in turn crates feelings of relaxation and tension-relief. Exercise also promotes the release of endorphins, neurochemicals that have a direct mood-boosting effect. In addition, exercise counters depression by fostering a sense of self-efficacy.

But the most enduring effect of exercise may be that it stimulates the release of nerve growth factors in the brain, leading to the growth of new nerve cells and new connections—literally opening new channels for thinking and acting.

One of the most studied sources of depression relief is walking. Research consistently finds that walking for 20 to 40 minutes three times a week significantly improves mood and relieves other symptoms of the disorder.

Walking alone has benefits, but walking with a partner or a group is even better, because the social interaction also lifts mood and adds to the motivation to continue the activity.

Any activity that requires movement is beneficial, including stretching. Research shows that resistance exercise , such as lifting weights, is also effective against depression.

The B vitamins —and especially folate B9 , pyridoxine B6 , and cobalamin B12 —are crucial for nervous system function and play multiple roles in maintaining brain health.

All the B vitamins are cofactors for enzymes involved in production of neurotransmitters that influence mood. Fish oil, rich in omega-3 fats, particularly the component fat eicosapentaenoic acid EPA , curbs inflammations, enhances neuroplasticity, and protects brain cells against the degenerative effects of depression.

The spice turmeric contains curcumin, which has also been shown to improve symptoms in patients with depression. It not only has anti-inflammatory effects, it helps moderate the effects of the stress hormone cortisol. The mineral magnesium also reduces inflammatory substances in the body; additionally it stabilizes the levels of some neurotransmitters linked to depression.

Found in fatty cold-water fish like salmon and mackerel, omega-3 polyunsaturated fatty acids contribute to general and brain health in a variety of ways. They maintain cardiovascular integrity and counter inflammation.

They also play huge direct roles in brain function and are normally found in the brain in high concentrations; they make up the membrane of nerve cells and insulate the long arms so that nerve cells can efficiently relay signals. Omega-3s also are neuroprotective, reversing the nerve cell degeneration that is an effect of depression.

Studies show that omega-3 fats containing at least 60 percent eicosapentaenoic acid EPA are especially effective in relieving depression symptoms, likely because EPA has significant anti-inflammatory activity.

Numerous studies link traditional Mediterranean-type and Japanese-style diets with low risk of depression. Both eating patterns involve lots of fruits and vegetables, fish more than meat, oils rather than solid fats, and moderate to minimal dairy consumption.

Most fruits and vegetables contain nutrients needed for brain health. In particular, studies show that berries—strawberries, blueberries, raspberries, blackberries, cranberries—with their high antioxidant content, contribute to brain efficiency and protect against neurodegeneration.

Olive oil is another food that aids brain function. Fish, especially wild-caught, contain fats that help the brain. Whole grains, nuts and seeds, and low-fat dairy products similarly supply nutrients that boost brain health. There are groups of food that have negative effects on metabolism and general body health, and virtually all of them are linked in one way or another to increased risk of depression or worsening of already existing depressive symptoms.

Red and processed meats , for example, contribute to adiposity because they generally contain high amounts of fat, and especially saturated fat; adiposity raises the level of inflammation in the body, a contributor to depression risk.

Sugars and refined grains impair glucose and insulin regulation, both important to brain energy. In addition, they contribute to inflammation and increase the production of free radicals of oxygen, which especially degrade brain cells. The sun is not only the timekeeper of the universe but also of the human body, and all body functions are synchronized to a roughly hour cycle set by patterns of light and dark.

Even subtle disruptions of circadian rhythms, from sustained lack of sun exposure, dysregulate production of hormones such as melatonin and serotonin that affect nerve function and cognitive processes.

Sunlight exposure resets the body clock, begets healthy blood flow in the brain, and triggers body production of vitamin D. Studies show that vitamin D plays important roles in maintaining brain health , stimulating the growth of nerve cells to preserve memory and executive function and sustaining mood..

Talking about thoughts and feelings under the guidance of a trained therapist can help people gain control of their mental life and find a healthy perspective. Studies document that the patient-therapist relationship adds to the curative power of therapy. Specific types of talk therapy target the major ways the mind goes off-track in depression.

Cognitive behavioral therapy CBT , the best-studied therapy, is a structured treatment that helps people change the thinking styles and beliefs that limit them, mire them in negativity and guilt, lead to pessimism, and destroy their mental energy.

Behavioral activation is a variation of CBT that helps people take baby steps of activity that bring pleasure, which in turn motivates continued activity, a growing sense of pleasure, and a renewed sense of self. Meditation provides a way of reducing negative reactivity to the stressful thoughts, feelings, and situations that are a major precipitant of depression.

There are many styles of meditation, long a tradition in Eastern cultures, and meditation in some form has been incorporated into many behavioral therapies for depression. Most forms of meditation are ways of recognizing the transience of thoughts and feelings, acknowledging them without giving them undue attention, and allowing them to pass without feeling the need to act on them.

Mindfulness , a popular form of meditation that is often combined with CBT, teaches people to focus on the rhythm of their breathing while letting thoughts come and go. The goal is to detach people from their thoughts so that they can choose what to pay attention to, rather than be dragged down automatically by negative thoughts.

Acupuncture involves the insertion of fine needles or a laser beam into specific points on the body. and the manipulation of those needles by hand or a small current of electricity to produce a therapeutic effect, such as relief of pain. There is evidence that many of those points, particularly on the external ear, tap into branches of the autonomic nervous system ANS , including the vagus nerve , and the manipulation of those points stimulates the ANS.

One of the key functions of the ANS is regulation of the stress response, a major player in the onset and maintenance of major depression. The relatively small number of high-quality studies of acupuncture, as well as significant clinical experience, show that acupuncture reduces the severity of depression symptoms.

Because he benefits tend to be short-lived, a series of treatment sessions is usually needed. Social activity is a natural buffer against depression. It breeds a sense of belonging and a sense of safety, both of which mitigate feelings of distress, promote a sense of well-being, and affect physiology to curb the output of stress hormones.

Staying socially active also counters the effects of depression symptoms. It takes direct aim at the disconnection so many of the depressed feel. One of the many consequences of depression is a heightened perception of —and reactivity to— social rejection.

Feeling connected to others, whether to individuals or groups, boosts recovery in people with depressive symptoms, providing a particularly large dose of satisfaction and encouragement. Recent collaborative work has combined the power of mindfulness e. Elmo, the furry red Muppet from Sesame Street, recently asked a question that shone a light on the widespread psychological distress gripping the country.

Here's how you can help. There are effective ways for couples to understand each other better. Does your partner have a problem? Here are their hidden needs that may require addressing before you offer solutions.

Spasms of grief can leave us feeling shattered. Yet large-scale studies of grieving individuals have found that But it may benefit people with mild-to-moderate forms. To be safe, always consult your doctor before taking it.

S-adenosyl-L-methionine SAM-e is a chemical that occurs in the body naturally. SAM-e pills are sold as a dietary supplement. However, people with bipolar disorder or manic depression should not take SAM-e because it may cause mood swings and mania.

It works by increasing the amount of serotonin in the brain. Serotonin is associated with mood, sleep, and other functions. Some studies suggest that 5-HTP may be effective in treating depression, but taking 5-HTP at high doses or for long periods could be dangerous. In the past, contaminants have caused some 5-HTP users to develop a sometimes-fatal blood condition.

More studies need to be done to determine if 5-HTP can be effective in treating depression. Areas of the South Pacific, including Hawaii, have used kava for stress release, mood elevation, and other calming effects.

In fact, its relaxing effects have been likened to benzodiazepines. Studies have shown that kava is safe and effective in treating tension and anxiety, which may help ease depression symptoms.

However, more research is needed to prove conclusive evidence. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

We talk with Dr. Reid Robison, a leading expert on psychedelic treatment for depression. We examine how it may work and how to get involved. Some research shows St. Offering ongoing support and encouragement can significantly help someone who is self-harming.

Self-harm isn't recognized as an addiction, but it can become an ingrained coping mechanism that is challenging to unlearn. A self-harm safety plan could keep you safe if you have thoughts of self-harm or suicide. Job searching can lead to feelings of depression.

Practicing self-compassion and creating routines may help. Although suicide can affect anyone, certain populations are more at risk. Knowing the signs of inflammation-related depression can help you get the care you need.

Depression can impact a marriage. Treating the condition can help alleviate strain on the marriage. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Beating Depression Naturally. Medically reviewed by George Krucik, MD, MBA — By The Healthline Editorial Team — Updated on November 7, Exercise Ways to relax Meditation Yoga Guided imagery and music St.

Exercise and relaxation techniques can boost your mood and help reduce stress. Meditation and yoga combine physical activity with stress reduction. Some herbal therapies and supplements may help. Always check first with a doctor to ensure they are safe and effective for you.

Natural remedies from the inside and out. Exercise to pump you up. Finding ways to relax. Think about meditation. Shaping the body and mind with yoga. Guided imagery and music therapy. The SAM-e thing.

Recent aith suggest that about Coping with depression holistically Non-prescription weight loss pills the people who suffer Copnig anxiety and depression use some kind of holistic holisticcally to help with their symptoms. Dpression of Coping with depression holistically reason people deprexsion be attracted to integrative care for depression or anxiety is the holistic perspective found in most integrative approaches. This perspective takes into account the complex nature of depressive and anxiety disorders and the numerous reasons why people experience them. Examples sometimes used in the treatment of depression and anxiety include:. These practices have been an important part of traditional healing approaches for millennia e.

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