It is estimated that 1 in every 7 individuals suffer depression at a point in their lifetime. This condition is prevalent in developed and developing countries alike. To put this into perspective it is estimated that about 150 million people suffer from depression worldwide. According to WHO this condition might come out to be the most prevalent medical by the turn of the year 2020.
Depression can be termed as a persistent experience of low moods to the point that it starts to interfere with one’s daily activities. Depression stems from a variety of causes like stress, unresolved emotional problems, hormonal imbalances.alcoholism,food allergies and neurotransmitter imbalances just to mention but a few. Although this condition may occur at any point, its prevalence is in adulthood, especially in middle aged or older adults. However this condition has its remedy in form of supplements. Here we take a look at some of the best and healthy supplements that can help a person suffering from depression.
This is a great source of omega 3 supplementation. Omega 3 fats are very vital to the functioning of neurotransmitters, which is an important component both emotional balance and physiological brain balance
Fish oil supplements are an excellent channel of introducing omega 3 into your body. In a study carried out in 2009 it was found that a higher intake of fish oil is likely to reduce the number of times women may experience symptoms of depression by close to 30%
According to research probiotics have been found to improve the mental outlook, owing to the gut-brain connection. Probiotics assist in the absorption of nutrients and promotes the control of glycemic helping to avoid fluctuations in blood sugar levels. Studies indicate that there is a system of communication between the gut and the brain and so taking probiotics your brain chemistry and general behavior. This therefore helps improve your cognitive abilities and reduce symptoms of depression. A 2017 study found a relationship between the health of the gut and depression. In the same study 64% of the subjects reported a decrease in depression after taking probiotics.
A review found out that vitamin d supplementation is efficient in managing depression because it caused a change in vitamin levels in a similar way to antidepressant medicationsAlso of great importance is the fact that vitamin D functions like a hormone and effects the functioning of the brain which explains why a fluctuation in this vitamin causes mood disorders including depression and seasonal affective disorder (winter disorder or a kind of depression that comes with certain types of seasons)
These are a type of healing plants that enhances stress hormones and helps relax the nervous system. They do this by decreasing the levels of cortisol when you are undergoing any type of stress. Two popular adaptogen that function well as supplements include Ashwagandha and rhodhiola.rhodhiola works by enhancing the sensitivity of the neurotransmitters dopamine and serotonine.These two neurotransmitters are play an important role in increasing focus and memory and also improving your mood.
On the other hand Ashwagandha helps to deal with the harmful effects of anxiety, reduce stress and maintain a balance in hormones.
Vitamin B complex
Research shows that low levels of these vitamins in particular vitamin B12 are associated with symptoms of depression. This holds true in particular to patients who have been treated of alcoholism and those that have been treated with lithium. Vitamin B12 gives support to the neurological system and also helps in boosting energy levels. When you take a vitamin B complex serotonin will be produced naturally and your depressive symptoms will subside.
St john’s wort
Studies have suggested that St John’s wort is capable of helping you fight mild to moderate symptoms of depression and anxiety.st johns wort as a natural remedy can be compared with the potent of selective serotonin reuptake inhibitors (SSRIs) which is a common prescription for depression in the market today. Researchers believe that it’s the herbs ability to produce more serotonin that makes it effective in fighting depression. It is important to note that in case you choose this herb as a natural remedy for your depressive symptoms, you should do so under the care of your medical officer
This is a nutrient that is associated with mental functions like cognitive abilities and behavior. An analysis in biological psychiatry suggests that a drop in the levels of zinc in the blood has been linked to depression. Also nutrition neuroscience suggests that when you take a 25milligram supplement of zinc daily for a period of 12 weeks your symptoms of depression will reduce. Taking supplements of zinc can also increase the availability of omega 3 fatty acids.
This is another good supplement since it is synthesized from an essential amino acid (tryptophan) that can be able to regulate your moods. It can be able to treat a number of cases related to depression including mood swings, difficulty in sleeping and headaches
This supplement increases serotonin, a neurotransmitter that has calming effects. Studies have proven that 5-HTP can reduce your depressive symptoms significantly because of its calming effects. It is vital to keep in mind that 5-HTP should never be used with any other prescribed anti-anxiety or anti depressant medication.
This is a derivative of amino acids found in green tea. This substance is known to trigger the release of Gama-aminobutyric acid also known as GABA.GABA helps the body relax and reduce anxiety. Since supplements of GABA are very difficult to be absorbed by the body, theanine is a better alternative due to its ease of absorption.
Studies suggest that this compound may be effective as a supplementation to depression because it boosts the levels of serotonin in the body. However the research on this substance is ongoing and it is better to avoid taking this supplement alongside other supplements.
Balancing between Professional and Personal Life to Manage Depression, Stress and Anxiety
Are you overwhelmed by your personal and professional life? Do you feel like you have too much going on and always feel anxious? Well this is not an abnormal feeling as modern life can be extremely overwhelming particularly if you are juggling work and personal life. The key to a happier, more fulfilling and productive life is simplicity. The easiest way of simplifying your life is to concentrate on being more successful at the most important aspects of your life. Here is a simple yet great starter guide that will help you begin the journey towards a simpler and more fulfilling life.
Identify what is most important to you and concentrate on it. This requires that you come up with objectives and goals including a timeline of when you want to make them a reality. This ensures that you do not take on more than you can handle and that you do not waste time, effort and finances on unnecessary ventures. Prioritizing eliminates destructive behaviors such as misuse of funds and poor time management. By prioritizing, you will also rid your life of excess clutter. A manageable and realistic daily to-do list will keep you on the right track.
Allocate alone time
We live in a world thronged by technological devices such as smartphones, the internet and television. Most of us actually use technology such as social media to escape reality and avoid dealing with the issues in our lives. As a result we let our problems accumulate to a point that we are too stressed and to resolve anything. Spare about an hour everyday away from all distractions and take advantage of this time to reconnect with yourself. Try to objectively look at everything that is going on in your professional and personal life. Are you happy at and fulfilled at work? Are your personal and professional relationships healthy and productive? This objective analysis of your decisions and your life in general will help you regain focus where lost.
Identify any negative relationships in your life
As humans we are social beings who cannot stay away from each other. Your relationships either build you or tear you apart. Exhaustively analyze your relationships whether personal friendships, romantic interests or professional relationships. If you realize that there are any negative relationships; work on those that are salvageable and dispose those that are toxic. It is better to have a few trustworthy and reliable relationships than a myriad of unproductive and toxic associations.
Multitasking is the fastest way to overwhelm yourself with too many un-achievable tasks that will end up stressing you unnecessarily. Focus on a task at a time and you will realize that you ultimately achieve more. This is because each task receives your undivided attention unlike in multi-tasking where you are doing one thing while thinking about the other.