Beyond Pills: Natural Ways to Beat Depression Exploring Non-Drug Depression Treatments
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دکتر ترانه موذنی
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Does Depression Have a Natural Cure?
One of the basic measures for having a healthy life is to correct the lifestyle and maladaptive habits, which should be done in three aspects: strengthening adaptive habits, appropriate physical activity, and a balanced diet.
Correction of Habits and Lifestyle for Natural Treatment of Depression
Smoking:
Nicotine, by increasing blood cortisol, reduces serotonin in the brain. As a result, it can cause and aggravate depression. On the other hand, the reduction of oxygen in smokers can cause anxiety and increased irritability. Also, a severe deficiency of vitamin C occurs in smokers, and this issue is effective in increasing the likelihood of depression. Therefore, smoking should be stopped to combat depression.
Alcohol:
In addition to negative effects on all organs of the body and also on the brain, it weakens many of its activities and, in addition, creates a serious disturbance in the quality of a person’s sleep. Also, alcohol reduces blood sugar and, as a result, causes mood instability.
Coffee and Tea:
The main active ingredient in these drinks is caffeine, and the effects of caffeine vary depending on the amount and duration of consumption and individual characteristics. But in general, it is recommended that depressed people avoid caffeine consumption or do not use more than one cup of coffee or two to three cups of tea per day.
Relaxation:
Research shows that faith and beliefs are very effective in relaxation and achieving peace. When there is faith and belief that this world is a passing place and we are all from Him and we will return to Him, then the hardships and problems of life lose their unbearable meaning. In fact, we consider these challenges as part of our path to excellence and growth, and with this perspective, we take steps to solve problems.
There are various methods for relaxation. Try to test them all to find the method that is more effective and useful for you. Walking in a beautiful and pleasant area, listening to music, cycling, dancing, painting, massage, acupuncture, yoga, etc. are examples of these methods.
Sleep:
Improving regular and sufficient sleep patterns is essential. If your sleep has an irregular pattern or its quality has significantly decreased, it may be necessary to take medication for a short time with the advice of your doctor. Or use various herbal and relaxing teas that are also effective to a large extent on sleep quality. Observing the following points will be very effective in regulating and improving sleep quality.
- Try not to sleep for more than half an hour during the day, especially between 2 and 4 pm.
- Avoid overeating at night and try to have dinner early in the evening.
- Avoid drinking tea and coffee at night.
- Do at least 30 minutes of simple exercise or walking daily.
- Do not go to bed until you feel the need to sleep.
- Studying has the effect of a sleeping pill for many people, so half an hour before bedtime, start reading an interesting article that you are interested in.
- By recording your daily diet and general condition, if you feel worse with a particular food, avoid consuming it. Food sensitivities are very effective in the occurrence or continuation of sleep disorders.
- Take a hot shower ten minutes before bed.
Exercise:
In many cases, regular and sustained exercise is even more effective than antidepressants and psychotherapy. Exercise, by increasing beta-endorphins, which are considered natural tranquilizers of the body, by moderating and correcting the secretion of hormones and chemicals in the body, reduces the likelihood of depression. For this purpose, you should exercise for at least 30 minutes daily. Of course, beginners should start with 10 minutes and gradually increase the duration of exercise.
Food Supplements for Natural Treatment of Depression
With the advice of a doctor, the use of the following supplements will be useful and effective in the treatment of depression.
- Essential multivitamins and various beneficial minerals to improve the general functioning of the body
- Vitamin C
- Vitamin E
- Flaxseed oil one tablespoon per day
- Folic acid and vitamin B12
Treatment of Depression with Herbal Remedies
Among the medicinal plants used in the treatment of depression, St. John’s Wort or tea flower is the most common, which is used in the form of extract, powder, or decoction. This drug interacts with most natural antidepressants and should not be used simultaneously with them. The side effects of these herbal medicines are very few and not comparable to antidepressants, including SSRIs. Regarding the effects of medicinal plants, it should be mentioned that extensive and coherent studies have not yet been conducted on them, and their effects have only been seen in clinical experiences. The use of herbal medicines should definitely be under the supervision of a herbal medicine specialist or an experienced psychiatrist.
The following are some of the most widely used types of medicinal plants in the treatment of depression:
- Ephedra: Brain stimulant and relieves lethargy and listlessness
- Lemon Balm: Sedative and anti-anxiety
- Lavender: Relaxant, sedative
- Mistletoe: Anti-anxiety and antidepressant
- Ginseng: Relieves fatigue and improves mood
- Wormwood: Antidepressant and relaxant
- Rosemary: Antidepressant
- Mandrake: Antidepressant
- Orange Blossom: Antidepressant
- Chamomile: Antidepressant
- Oats: Antidepressant, anti-anxiety, relaxant
If you consult a specialist doctor, a decoction or drops or powder of passionflower or valerian, one or two hours before sleep will be useful.
Happiness-Boosting Herbs: Cardamom, saffron, cinnamon, borage, dill, hemp, ginger, oregano, jujube, caraway, angelica, mint, basil
Happiness-Boosting Fruits: Grapes, pears, and oranges
Relaxing Vegetables: Lettuce, valerian, squash, shallots, black radish, potatoes, tangerines
Antidepressant Medications
There are many medications for the treatment of mood disorders, including depression and bipolar disorder, each belonging to a specific drug group with distinct and unique brain receptors. The therapeutic effects and side effects of each drug vary in different people, and it is never possible to use a specific and constant drug for all people. What is necessary to mention about the use of drugs is that if the prescribed drug for the treatment of depression has not worked, its consumption time has not been sufficient. The therapeutic effects of most psychiatric drugs usually appear 2 to 4 weeks and sometimes 6 to 8 weeks after the start. Of course, the dose and amount of the drug are also very important. Depending on the biological structure of each person, the amount of drug needed and effective varies in different people.
Also, since the general principle in prescribing any kind of medicine is to start consumption with the minimum permissible range for the start, in most cases, doctors start treatment with a small amount of medicine and gradually increase the amount of medicine depending on the response to treatment.
If there is a need to use another drug to complete the prescription pattern of the specialist doctor, there are various drugs available together to treat depression, and the physiological and psychological response of individuals to each of them is very different, and it is even possible that some drugs are almost ineffective in some people, or their effect may not be very significant and there is a need to prescribe another drug.
One of the necessary conditions for the effectiveness of drugs is their consumption in the prescribed amount and at regular intervals and observing the points recommended by the attending physician and the pharmacist. Attention to the existence of drug interactions, as mentioned, is very important. The use of certain drugs or alcohol affects the therapeutic effects of some herbal medicines. Sometimes the existence of other diseases such as hypothyroidism will affect the course and treatment of the disease. Attention to the types of underlying diseases is very necessary in the use of various herbal medicines. Of course, some people do not respond appropriately to the existing herbal medicines, and in these cases, other treatment methods should be used.