While everyone experiences sadness from time to time, depression is a kind of low mood that can affect a person's ability to live effectively and enjoy life.
Depression impacts approximately 120 million people worldwide, more women than men but not much difference. The World Health Organization has predicted that depression may become the second most severe 2020 disease, which means it will cost society in terms of medical care, sickness and days lost from work, more than any other condition except heart disease.
Antidepressants are one of the most prescribed drugs of all time, with more than 160 million prescriptions released each year, even though a 2010 study in the Journal of the Medical Association of America revealed that antidepressants are more effective than placebos (sugar pills) in most cases of depression.
Antidepressants have proved useful in the minority of cases very severely depressed, and should be used when needed for these cases.
Studies also show that antidepressants can cause a long list of side effects, including sexual side effects, fertility problems, weight gain and risk of diabetes, blood pressure problems, increased risk of heart attack, heart defects in unborn children - even greater desire to suicide.
The advantage of natural antidepressants
The reason why antidepressants do not work in most cases of depression, is because these drugs target only one aspect of this complex condition. "Molecules mood" neurotransmitters in the brain when "it feels good" neurotransmitters such as dopamine, adrenaline and serotonin are low, artificially increasing levels with medications can sometimes help the minority of the most serious cases.
Unfortunately, depression is a multifactorial problem. While conventional medicine focuses only on neurotransmitters, naturopathic and holistic medicine have an advantage for the treatment of many factors that contribute to depression:
- sleep problems and lifestyle
- lack of exercise
- poor diet choices and poor digestion
- inflammation in the body and brain
- hormonal imbalances
- stress and spiritual problems
- nutrient deficiencies and healthy oil
- environmental toxicity
Natural nutrients in foods such as antidepressants
There are many wonderful nutrients in foods and herbal medicines (herbs) that can help as natural antidepressants.
Of course, it is very important to remember that if you are not looking at the factors listed above to address the underlying causes of depression, these nutrients in natural foods, in isolation can not do the trick.
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In addition, if you are taking antidepressant medications, you should always consult your doctor before changing prescription drug dosage or use of these supplements along with your medications. These are 5 of the best natural antidepressants:
1. Foods rich in Omega-3 are natural antidepressants
Supplements of Omega-3 may be useful as antidepressants natural. New research shows that when patients with major depression and anxiety disorder not competing were treated with omega-3 supplements, their symptoms were significantly reduced compared to patients treated with placebo.
Other evidence suggests that the Mediterranean diet, which is rich in fish, nuts, fruits, vegetables and whole grains, can help protect against the development of depression. This type of diet is high in omega-3 fatty acids.
Omega-3 fatty acids are essential nutrients, ie, the human body can not manufacture them and must obtain them from the diet. They are found in high concentrations in fish, especially fatty fish from cold waters, nuts and seeds.
Omega-3 fatty acids are important in the brain, eye and nerve health. Supplements are available, most often fish oil, but vegetarians can get flax seed supplements or algae.
Although it is almost impossible to consume enough Omega-3 to treat depression only food (you would need between 1 and 3 grams of omega-3 a day to improve your mood), eating more fish, like salmon, can help prevent depression in the first place.
Start by eating at least two meals a week containing fish. If you do not like fish, add a tablespoon daily (5 ml) of ground flaxseed, another good source of Omega-3, to your cereal, yogurt or salads.
2. Antidepressants are natural foods high in vitamin B
Most research has focused on folate (or folic acid), B6 and B12 because these vitamins are very little in people with depression.
Harvard researchers found that 15 to 38% of people with depression are deficient in folate. Although not known for certain if this causes depression, we do know that lack of folate can delay the relief of symptoms of antidepressant.
Vitamin B6: 1.3 to 1.5 mg per day. A cup of garbanzo be enough. Buckwheat flour is another good source. Vitamin B12: 2.4 mcg per day. Folate 400 mcg a day. A cup of cooked lentils is sufficient, as is a cup of cooked spinach and a glass of orange juice. Asparagus and avocado are also a good source.
3. Amino acids: Tryptophan
L-Tryptophan is an essential amino acid which is the metabolic precursor of serotonin. Because of the evidence that serotonin deficiency may be an etiological factor in some types of affective disorder and that serotonin is important in the biochemistry of sleep, L-tryptophan has been suggested as a "rational" anti-depressant.
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L-tryptophan may be helpful in mild cases of depression accompanied by endogenous and bipolar disorder cases resistant to standard treatments features. Also enhances the monoamine oxidase inhibitors and possibly serotonergic tricyclics.
L-tryptophan can improve the depressed mood of parkinsonian patients clinically useful and has a hypnotic action. It is one of the best natural antidepressants.
British researchers found that taking 1,000 mg of tryptophan 3 times a day helped improve mood.
Unable to get as much tryptophan as used by the British researchers only food, so look for include high antidepressants food tryptophan (banana, Granada, strawberries, avocado, papaya, mango, orange, jujube, grapefruit, blueberry, peach, almonds, pistachios, hazelnuts, cashews, walnuts, salmon, cayenne pepper, sesame seeds, fenugreek, sesame, flax and many more) in your diet.
4. Capsaicin as an antidepressant
Capsaicin is the pungent component of chili or cayenne pepper. Ingestion of chili, a type hot pepper, or cayenne pepper (ground pepper) increases social values stimulating the production of endorphins, which are commonly known as "happy hormones".
Ginger (Zingiber officinale) is also very rich in this component, so that fresh ginger root can also be added to our meals or infusions.
A part of the antidepressant activity of curcumin (turmeric compound) can be attributed to the increase in the level of serotonin which is caused by the compound.
neurochemical analysis has revealed that curcumin doses increase serotonin levels. This neurotransmitter plays a role in regulating mood, sleep, memory, learning and sexual behavior.
It is clear that serotonin plays a role in depression, as all of these behaviors are affected in varying degrees in patients with severe depression.
Another way that turmeric struggle with depression, is increasing the level of dopamine in the Brainor. But this effect was observed in studies only when the dose of curcumin was increased.
Dopamine is a neurotransmitter that affects important processes of the brain that control movement responses and emotions. Recently, dopamine has become the target of many antidepressant drugs.
These drugs are more effective in being presence of curcumin. Definitely Turmeric is a natural antidepressant food more effective.
Lúcida research and writing of Life