Natural Depression Solutions to Help Improve Mood

This is a common question we get as naturopathic doctors in our practice - people seeking natural solutions to depression or low moods.   Many people suffer with low moods or depression affected by weather/seasonal affective disorder (SAD) during the winter months or an on-going low mood throughout the year.   Sadness, crying, anger, withdrawing from social activities are common symptoms of depression but physical symptoms such as poor concentration, fatigue, decreased libido and a loss of interest in activities that usually were found pleasurable are also very common.

From a naturopathic perspective there are many angles to approach this from, simply meaning - many different solutions to look at.  For the next 3 weeks we will have a new post of various topics that are important to consider when treating depression.

Week 1:  Nutrition

Diet is a first approach.  Refined carbs and sugars trigger a decreased mood and increased anxiety.  A balanced diet of protein (legumes, raw nuts, chicken, fish, turkey, eggs, tofu with each meal), complex carbohydrates (veggies, fruits, brown grains such as rice, quinoa, spelt, kamut) and healthy fats (olive/fish/flax oil, avocado and raw nuts and seeds) will put energy in your step and help boost mood.

Balanced meals will have a protein source + whole grain + healthy fat + vegetables.  For example, Chicken or fish with brown rice and steamed broccoli or salad with olive oil dressing (low sugar).

Snacks: Fruit with raw nuts (almonds, pecans etc), hummus & veggies, veggies & raw nuts, protein smoothie or protein bar.

It is also worth noting that many times in depression it is difficult to have the energy and motivation to provide yourself with the nutrition you need.  Stay tuned to next week's blog on managing stress to help increase your energy.

Take care,

Dr. Bunzenmeyer ND