If you suffer from depression, you may be surprised to learn that there are a variety of natural remedies and treatments available to help alleviate your symptoms. Many depressed patients report problems like feeling unexplainably sad or irritable, difficulty sleeping, or a general feeling of hopelessness. If you’d prefer to treat your symptoms without medication, these natural remedies and lifestyle changes may help.

Mood Maintenance

First, it’s important to work at regulating your body’s natural cycles as much as possible. This will, in turn, help to regulate your mood. There are three crucial components to mood maintenance – diet, exercise, and sleep. If you skimp on any of these elements of healthy living, you’ll soon find your mood suffering. If you have depression, a large part of feeling well is working to take good care of yourself.

When choosing what to eat, focus on high quality and nutrient rich foods. Avoid highly processed foods, large amounts of sugar, and foods with artificial colors and flavors whenever possible. This “junk food” has very little nutrition and will often make your energy levels shoot up and then plummet, leaving you feeling even worse. Instead, choose low fat dairy, lean protein, fruits and vegetables, and whole grains. This high quality nutrition will help provide your brain with the vitamins and minerals it needs to function optimally.

Sleep is another important part of mood maintenance. Many patients who suffer from depression experience either insomnia (inability to sleep) or hypersomnia (sleeping all the time). Either can be exhausting and quickly lead to problems with your mood. For this reason, it’s important to set a regular waking and sleeping time. Stick to this schedule, and be sure you’re getting enough sleep. If you find yourself wanting to sleep all the time, spend more time outdoors. Exposure to daylight will help your body to regulate its Circadian rhythms.

Exercise is another great way to maintain your mood. Some studies, in fact, have shown that regular exercise can be as effective in treating depression as a low dose antidepressant. When you exercise, your body produces feel good chemicals (known as endorphins). These chemicals can help you naturally regulate your mood.

Herbal Remedies

Please consult your doctor before action.

There are also several herbal remedies available to treat depression and its symptoms. Many people turn to herbs such as St. John’s Wort and Valerian to help regulate their moods and control the unpleasant symptoms of depression.

St John’s Wort

St. John’s Wort has been proven to be extremely helpful for patients who suffer from mild to moderate depression. In some patients, it’s been as helpful as chemical antidepressants. The herb is commonly available at most health food stores or online, and can be consumed in a variety of forms. The herb is available as a tea, as a gel caplet, or as a tincture. It should not be taken if you are currently taking other antidepressants, are nursing, or are pregnant.

St. John’s Wort has been used for hundreds of years in folk medicine as a natural cure for depression. Like antidepressant medications, however, it can take several weeks to reach its full potency in the body. This means that if you start taking St. John’s Wort, you should expect to feel gradually better over a period of up to two months, instead of expecting immediate results.

Valerian

Valerian root is another herb that can be usefully for treating the insomnia and muscle pains often associated with depression. This mild sedative is made from the root of the Valerian plant, and has an unpleasant smell. It can be consumed as a tincture, a tea, or a caplet, but the caplets are often the easiest to take. The herb acts as a muscle relaxer and sleep aid, and can be especially useful for those patients who experience physical symptoms of depression along with their dark moods.

Supplements

Additionally, there are several supplements that can be quite helpful for those who suffer from depression. Fish oil (or another Omega 3 source, such as flaxseed oil) and folic acid are both extremely useful, as are B complex vitamins. These supplements all increase brain function and help take the edge off of depressive symptoms.

The brain needs Omega 3 fatty acids to function optimally. These acids are found in some fish and plants, but are generally not present in the diet in high enough amounts. Supplementing with Omega 3′s will help the brain function better, and should dramatically improve your depressed symptoms. This supplement is safe to take and often recommended, during pregnancy or nursing. It should be taken as a therapeutic dose (around 2,000 mg) both morning and night.

Folic acid also helps improve brain function, and is crucial to the development of infant and children’s brains, as well. If you’re pregnant or trying to conceive, chances are you’re already taking folic acid in the form of a multivitamin. Many cereals, breads, and other grain products are supplemented with folic acid, as well.

B Complex vitamins help the body fight off stress; they also boost energy levels naturally. If you’re feeling tired, cranky, and depressed, you may find that a B Complex vitamin will help you to feel less run down. They are available as tablets, but can also be found as sublingual or chewable pills for faster absorption.

If you’re suffering from depression, it can be tempting to simply give up and go back to bed. However, by adding a few supplements and making some lifestyle changes, you may quickly find that you’re feeling much better. If you’re hesitant to see a psychiatrist or counselor, you can try the above suggestions first, and treat your depression naturally at home.