In today’s world, there are a number of factors which can have an influence on your mental health, and cause stress, anxiety, and depression.
The combination of these disorders with the daily life of those who have nutritional deficiencies, emotional trauma, and excessive toxins usually results in mental disorders which need to be treated with medications.
Instead of using those medications which only provide short-term effects and can cause a number of side-effects, we suggest using natural remedies for depression and anxiety.
The combination of these 11 ways will help you to heal your depression and anxiety:
1. Healthy fats
The deficiency of DHA and EPA can make us more prone to depression, schizophrenia, suicidal thoughts, and bipolar disorders. This is because EPA and DHA have an essential role for our mental health, and the deficiency of these omega-3 fats can block the effective respond of the neural tissue to serotonin and other neurotransmitters.
Some studies proved that anti-inflammatory, omega-3 rich diet can help the persons who have DHA deficiency to reverse some of the structural abnormalities in their brain. Moreover, adding DHA and EPA into the diet can create changes in the neuronal cell membranes.
Unfortunately, most of the Americans take these fats in the form of grain-fed meat products and processed vegetable oils. The omega-3 fats they contain have low quality and hence many people have EPA and DHA deficiency, which are essential for optimal development of the brain. Consider to consume healthy fats like chia, avocados, coconut oil, krill oil, salmon, grass fed beef, walnuts, hemp, and flax.
2. Magnesium
When it comes to treating depression and anxiety, this miracle mineral is an extremely important nutrient. It is estimated that more than 80% of people are deficient in magnesium, meaning that they have an increased risk of mental disorders.
The Journal of the American Board of Family Medicine published a study which proved that magnesium deficiency is related to depression, particularly in younger adults. In addition, according to a 2013 review from Pharmacological Reports, magnesium preparations are an important addition to the pharmacological armamentarium for treating depression.
You can get magnesium in the form of capsules, liquid supplements, topical and bath applications. Also, you can through your diet by including leafy green vegetables, nuts, and seeds.
3. B-vitamins
B-vitamins can provide fuel for the proper function of our brain and nervous system. Just a mild deficiency of B-vitamins can influence your mood while a severe one can result in serious conditions including delusion, paranoia, dementia, and depression.
A 2009 study showed that over 25% of women who were diagnosed with serious depression have a deficiency of B-complex vitamins. Foods that are a great source of b-vitamins are fish, yogurt, eggs, whole grains, dark leafy greens, and bee pollen.
4. Iodine
Even though often overlooked, iodine is an extremely important nutrient. It can affect our immune function, brain performance (concentration, memory, etc.), growth, body temperature, metabolism, and energy.
The fact that brain is one of the areas in which iodine is concentrated, indicates that the deficiency of iodine can cause mental health issues such as depression and anxiety. Iodine can be found in eggs, turkey breast, fish, oysters, seaweed (kelp), yogurt and cranberries.
5. Probiotics
If you suffer from anxiety, it is recommended to nourish your gut flora known as the second “brain”. Make sure to regularly consume traditionally fermented foods, which are known to be rich in beneficial bacteria.
But, it is very important not to use pasteurized versions since the process of pasteurization can destroy many of its naturally occurring probiotics. Try to find traditionally fermented, unpasteurized foods such as fermented vegetables.
6. Exercise
Besides having the ability to create new neurons like the ones which release the calming neurotransmitter GABA, exercise can boost the levels of serotonin, norepinephrine, and dopamine, which can relieve the stress and anxiety.
If you suffer from anxiety, try a comprehensive exercise program, which will have significantly positive results. According to more than 100 studies conducted by the researchers from Duke University, yoga is extremely beneficial for our mental health
7. Aromatherapy (essential oils)
Aromatherapy is another natural alternative which can help in the treatment of anxiety. A study proved that the use of aromatherapy can have positive effects on people with anxiety symptoms. Moreover, there weren’t reported any side-effects.
According to a study, people who use bergamot essential oil aromatherapy after surgery, manage to reduce their pre-operative anxiety while sweet orange oil has powerful anxiety-inhibiting properties, and it is commonly used as a tranquilizer by aromatherapists.
We recommend the following essential oils:
Orange (Citrus sinensis)
Lavender (Lavandula angustifolia)
Clary sage (Salvia sclarea)
Rose (Rosa damascena)
Lemon (Citrus limon)
Bergamot (Citrus aurantium)
Rose-scented geranium (Pelargonium spp.)
Roman chamomile (Anthemis nobilis)
Sandalwood (Santalum album)
You can add them in a warm bath or try cold diffusing. Make sure to read directions for proper usage of the oil.
8. Toxin removal
Even though all toxins are mind-altering, there are some which can be more harmful compared to the others such as refined sugar, heavy metals, fluoride, MSG, and artificial sweeteners.
-- Fluoride: According to a study conducted by FAN (The Fluoride Action Network), fluoride was related to lower IQ, even the one added to U.S drinking water. A UNICEF study showed that even the level added to U.S water which is just 0.88mg/l can be extremely harmful. Besides being related to lower IQ levels, fluoride was associated with fetal brain damage, learning and memory impairment, and altered neurobehavioral function.
To prevent the negative effects of fluoride, you can include turmeric in your diet which is significantly beneficial in eliminating fluoride from the brain.
-- Mercury: This heavy metal is lipophilic which means that it can concentrate on fatty tissues. Its ability to cross the blood-brain barriers indicates that it can be lodged in the brain. Mercury can create numerous chronic mental illnesses such as depression and anxiety.
In order to eliminate mercury, you can use cilantro and chlorella.
9. Artificial Sweeteners: Even though they are popular for the zero calorie marketing, artificial sweeteners like aspartame, saccharin, and sucralose have extremely an poisonous effect on the brain. Aspartame contains a number of chemicals including methanol, phenylalanine, and aspartic acid and when broken down, aspartame can produce a chemical which can cause a brain tumor.
The consumption of aspartame can cause slurred speech, migraines, depression, and anxiety attacks. These artificial sweeteners can be found in chewing gum, sodas, flavored water, yogurt, tabletop sweeteners, cooking sauces, and cereal. Make sure to avoid them at all costs!
-- Monosodium Glutamate (MSG): This concentrated salt which is added to foods in order to enhance flavor can trick the taste buds and brain to think that foods tastes delicious, but actually it triggers the brain to produce excess quantities of dopamine, (feel good drug).
The bad news is that the good feeling is short-termed, while the side effects long-termed. It was proved that excitotoxins are related to brain damage and other neurological diseases such as dementia, Parkinson’s, lupus, MS, Alzheimer’s, etc. Make sure to avoid it at all costs!
-- Refined sugar: The regular consumption of refined sugar can suppress BDNF (brain-derived neurotrophic factor), a crucial growth hormone for the brain. It can trigger new connections between the brain neurons that are essential for memory function. According to many studies, patients with depression and schizophrenia had low BDNF levels. You should avoid refined sugar at all costs!
10. Meditation
For more than 40 years, the Western science has been examining the physical and psychological benefits of the regular performance of meditation. You can practice meditation at any time.
All you need is to focus on your breathing and observe what is happening in the present moment, without any regard or judgment for the past or future. Meditation will improve your concentration and relaxation and will relieve the stress and depression.
-- EFT (Emotional Freedom Technique)
Emotional Freedom Technique (EFT) focuses on the unique energy of the body which can affect your emotional health, the level of well-being and personal joy and your success in the world.
The primary principle of this technique is that the disruption in the body’s energy system is the main cause of all emotional disturbances and that by fixing that disruption you will be able to heal the emotional disorders. EFT is great therapy for depression, paranoia, anger, phobias, addictions, jealousy, low self-esteem, performance anxiety, and other emotional issues.
It can allow people to change energy and brain chemistry patterns which surround the psychological problems, which in turn “disarms” mental and emotional triggers and can treat mental, emotional and in some cases physical problems.
11. Bach therapies
After 6 years of investigating the healing properties of wildflowers, native to the English countryside, Dr. Bach finds out 38 flowers of non-poisonous trees, shrubs, and plants which under the specific homeopathic process he created, can have amazing effects on the emotional and psychological states that have an influence on physical illness.
These preparations are known as Bach Flower Remedies. Recognized by health professionals for more than 80 years, flower essences are very effective therapy. They can be rubbed topically on pulse points or taken internally by mouth. They are completely safe for usage and do not have any side effects.
Source: healingthebody.ca
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