Treating Depression – Natural Solutions Part 2…
Last week, we discussed natural solutions for depression. This week, we continue the discussion and finish up our four week series.
- Lavender Oil: This oil helps to relieve stress, promote a feeling of peace and improve sleep. It actually has a long history of medicinal use for mood disorders because it has sedative and calming properties. Studies show that lavender oil also has neuroprotective effects. It enhances dopamine receptors and works as an antioxidant. To use lavender oil as a natural remedy for depression: add 5–10 drops to warm bath water, diffuse 5–10 drops in your bedroom at night to promote sleep, or apply 2–3 drops topically to the temples, chest and wrists in the morning.
- Roman Chamomile: This oil works as a mild sedative that naturally calms nerves and promotes relaxation. Research shows that Roman chamomile oil can be used alone or in combination with lavender oil to improve sleep quality and reduce anxiety. To use Roman chamomile for depression: inhale the vapors directly from the bottle a few times a day, apply 2–3 drops topically to your wrists and back of neck, or diffuse 5–7 drops at home or at your workplace.
- Build Relationships/Get Support: Because depression is most commonly caused by emotional issues, it can become worse due to lack of positive relationships, low self confidence and lack of purpose. Find a strong community of friends that can support and encourage you, and focus on your spirituality. It’s also helpful to seek counseling with a professional so that you can manage stress and strategize about your treatment methods and goals. A 2013 study found that the “quality of social relationships is a major risk factor for major depression.” Risk of depression was greatest among those with poor overall relationship quality, a lack of social support and social strains. Researchers found that these relationship statuses more than doubled the risk of depression.
- Exercise: Exercise gives you a boost of energy, helps you to sleep better and builds confidence. These benefits improve depressive symptoms and promote feelings of happiness and self-worth. A systematic review found that exercise can help to reduce the symptoms of depression, especially when done in combination with psychological therapies. Aim to exercise three to five days a week for 20 minutes or more. Even taking a walk outside will boost your happy hormones and energy levels. A May 2018 study found weight training specifically significantly reduced symptoms of depression throughout 33 clinical trials, including 1,877 participants, regardless of health status and even if no improvements in strength occurred.
- Outdoor Time: Research shows that improving your vitamin D levels can help to reduce the symptoms of depression. In fact, the relationship between depression and vitamin D deficiency from a lack of sun exposure was first noted over two thousand years ago. Aim for spending 10–20 minutes in the sun daily.
As always, please feel free to leave comments, questions, or other topics of interest!
“See” you next week!
