How to Overcome Depression Without Medicine

Millions of people live with depression.

More than 15 million adults have major depression in the United States, according to PBS. Believe it or not, it's possible to overcome depression without medicine. Some of the main causes of depression have to do with nutritional deficiencies and chemical imbalances within the body.

Things You'll Need

• Vitamin D Supplement
• Omega-3 Supplement
• Salmon
• Clam
• Trout
• Yogurt
• Haddock
• Tuna
• Lean Meats
• Cheese
• Bananas
• Multivitamin

Instructions

1. 

   Exercise at the gym in the morning if you can't after work.

   Exercise for 30 minutes on most days of the week. Exercising can help overcome depression because it releases "feel good" hormones called endorphins in the brain. Exercising also reduces immune system chemicals that make depression worse, according to the Mayo Clinic.

2. 

   Head to bed early to make sure you get enough sleep.

   Get between seven and nine hours of sleep each night. People with insomnia have 10 times the risk of depression as those without insomnia, according to the National Sleep Foundation.

3. 

   If you do drink, stick to red wine.

   Avoid drinking alcohol if you're feeling depressed. Long -term alcohol consumption can lead to or worsen symptoms of depression, according to Radford University.

4. 

   Salmon is one of the only natural sources of Vitamin D.

   Take a vitamin D supplement daily because vitamin D deficiency is common and can lead to depression, according to Harvard Medical School. The Harvard School of Public Health suggests taking 1,000 to 2,000 IUs of Vitamin D daily.

5. 

   Salmon is one of the best sources of omega-3s.

   Take an omega-3 supplement; diets low in omega-3s increase the risk for depression, according to the University of Maryland Medical Center. Alternatively, eat fish like salmon because it's a naturally rich source of omega-3s.

6. 

   Chips are high in omega-6 fatty acids.

   Reduce intake of omega-6 fatty acids by eliminating processed foods from your diet. Processed foods are high in omega-6 fatty acids because the majority of them are made with safflower, corn or sunflower oil. Diets high in omega-6 fatty acids have been linked to depression, according to The Franklin Institute.

7. 

   Drinking soda increases the risk for diabetes.

   Avoid sugary snacks, and drinks like soda. Sugary drinks provide a quick boost of energy, but your blood sugar levels will drop quickly, leaving you feeling down in the dumps. Stick to water or fruit juices instead.

8. 

   Consider taking a Vitamin B supplement.

   Eat foods that are rich in Vitamin B, such as clam, trout, salmon, yogurt, haddock or tuna. Low levels of Vitamin B12 have been linked to depression, according to the Mayo Clinic. Taking a Vitamin B supplement may help with overcoming depression, but speak to your doctor before taking Vitamin B supplements.

9. 

   Turkey is an excellent source of tryptophan.

   Eat foods that are rich in tryptophan, such as lean meats, cheese and bananas. Increasing tryptophan intake can help improve mood, according to the book "Food Cures."

10. 

    Multivitamins help us get trace minerals that aren't found commonly in food.

    Take a multivitamin daily. The selenium found in multivitamins will help metabolize thyroid hormone, and low levels of it are known to cause depression, according to the book "Food Cures."

Tips & Warnings

• Try to enjoy the simple things in life. Spend some time each night looking at the stars or going for a walk in nature. Enjoying the simple things in life can go a long way in your battle to overcome depression.

• Speak to your doctor about your depression even if you don't plan on using medication. Tell him about your symptoms to make him aware of the situation. Also explain to him that you would like to try and overcome your depression without medicine first if at all possible. Go back to your doctor if nutrition and exercise does not work, and then consider taking medication if prescribed by your doctor.

References

• PBS: Depression Statistics
• Food Cures;" Editor of Reader's Digest; 2007
• Mayo Clinic: How Many Hours of Sleep Are Enough for Good Health?
• National Sleep Foundation
• Radford University: Alcohol Awareness Page
• Harvard Medical School: Time for More Vitamin D

Resources

• Harvard School of Public Health: Vitamin D and Chronic Disease
• University of Maryland Medical Center: Omega-3 Fatty Acids
• The Franklin Institute: The Human Brain
• New York State Department of Health: Importance of Controlling Blood Sugar
• National Institutes of Health: Vitamin B12
• Mayo Clinic: What's the Relationship Between Vitamin B12 and Depression?