The natural ways to help you treat depression and increase your energy levels
People in the modern world lead busy lives, and little time is given to crucial things in life, such as appropriate nutrition. So the lack of appropriate nutrition coupled with life stresses are key factors on why so many suffer from depression, fatigue and other mental health issues. But all of that can be reverted by consuming foods that are rich in vitamins and minerals that can help you treat depression, and increase your energy levels.
You don’t need to be wondering if vitamin supplementation does work, because science says it does work. In a double- blind study, 190 young healthy adults took either 10 times the recommended daily dose of 9 vitamins, or a placebo, for a year. Males taking the vitamins differed from those taking the placebo in that they reported themselves as feeling more ‘agreeable’ after 12 months. After 12 months the mood of females taking the vitamin supplement was significantly improved in that they felt more ‘agreeable’, more composed and reported better mental health.
The natural ways that will help you treat depression and increase your energy levels are:
1) Consume foods and supplements for mood that are rich in:
Vitamin D will help reduce mood swings and feeling low because its well established that vitamin D deficiency impacts mood and is significantly associated with depression.
Vitamin E deficiency is associated with major depression, which suggests a lower antioxidant defenses against lipid peroxidation, which is the process in which free radicals "steal" electrons from the lipids in cell membranes, resulting in cell damage.
Magnesium deficits may be induced by stress hormones, excessive dietary calcium, as well as, dietary deficiencies of magnesium. A recent paper has discussed the case studies of depressed patients who recovered rapidly (less than 7 days) using 125–300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime.
Zinc deficiency is considered to play a crucial role in the onset and progression of mood disorders in different stages of life. Serum zinc levels are inversely correlated with mood disorders including depression and anxiety.
Omega 3 fatty acids
Patients with depression have been extensively reported to be associated with the abnormality of omega-3 polyunsaturated fatty acids. A 8-week, double-blind, placebo-controlled trial, comepared omega-3 PUFAs (9.6 g/day) [corrected] with placebo, on the top of the usual treatment, in 28 patients with major depressive disorder. From the preliminary findings of this study, omega-3 PUFAs could improve the short-term course of illness and are well tolerated in patients with major depressive disorder.
Omega 3 supplements have been reported to be effective in fighting depression in a dose - dependant manner in other studies.
2) Consume foods and supplements to increase energy levels
Magnesium has many functions in the body, and it plays an important role in assisting the human body convert food into energy thus, helping the body to function properly. Magnesium activates ATP (adenosine triphosphate), which is a vital energy storage molecule in the body. So, not only this trace mineral will not only help increase your energy levels, but It will also elevate your mood.
B12 and folate acid
B12 and folate acid are major determinants of one-carbon metabolism, in which S-adenosylmethionine (SAM) is formed. SAM donates methyl groups that are crucial for neurological function. Increased plasma homocysteine is a functional marker of both folate and vitamin B12 deficiency. Increased homocysteine levels are found in depressive patients.
Ginkgo biloba is a very ancient plant remedy used for many conditions in Chinese medicine. It increases energy and helps with mood management. It has also been reported efficient in the treatment of diabetic retinopathy and ovarian cancer.
If you are vegetarian or vegan, there are many foods that will help you achieve the nutritional balance needed to treat depression, and increase your energy levels. The Top 10 Vegan Foods for boosting Your Energy and Health are: Hemp seeds, Chia seeds ,Kale, Sea vegetables, Tempeh, Coconut water and coconut oil, Quinoa, Goji berries, Cacao and honey.