Do you also feel a heavy burden on your mind, a feeling of not wanting to do anything, or just plain sad? Not only you, but all of us experience these feelings at some point in our lives. But if this situation continues, it can be a symptom of a mental condition called depression. At times like these, it is very important to seek medical advice, especially the use of medication. But did you know that in addition to medication, there are several natural ways that can help bring relief to our mind? Today we are going to talk about that.
What are these 'natural antidepressants'?
Simply put, these are things that can help relieve, or reduce, the symptoms of depression, but are not prescribed by a doctor. These include certain foods, supplements, exercise, and changes in our daily habits.
Remember, sometimes these natural remedies, when used properly with your doctor's advice, can be a great addition to antidepressant medications. Sometimes, in mild cases of depression, these may be enough. But that decision is up to your doctor.
Let's see what these natural methods are like. For easy understanding, I will show these in a table.
| Type of method | Examples and simple explanation |
|---|---|
| Nutritional Supplements | These include things like Omega-3 fatty acids - that is, fish oil, SAMe (S-adenosylmethionine), and probiotics - that is, beneficial bacteria in our intestines. |
| Herbs and Plant Extracts | Research has found that herbs like saffron can help with this to some extent. |
| Vitamins and Minerals | Addressing deficiencies in B vitamins (especially L-methylfolate, B12), magnesium, and vitamin D can have a positive impact on mental health. |
| Food | The key here is to stay away from processed foods, refined carbohydrates, and foods high in sugar. Instead, focus on nutrient-dense foods like omega-3-rich fish, green vegetables, and fruits. |
| Physical Activities | Any exercise, such as brisk walking, swimming, cycling, or yoga, is very good for the mind. These stimulate the production of feel-good hormones in the body. |
| Activity/Habit Changes | Exposing yourself to sunlight every morning, getting enough sleep (7-8 hours), practicing meditation and mindfulness techniques. |
| Alternative Therapies | Acupuncture and massage therapy also help some people reduce stress. |
Keep in mind that just because something is 'natural' doesn't mean it's not man-made. For example, some vitamins and supplements are synthetically produced. Also, many of these supplements are not subject to the same rigorous testing as medicines by government drug regulatory authorities (in Sri Lanka, by the NMRA). This can raise questions about their quality.
Who are these natural methods most suitable for?
There may be several reasons that make you think about natural methods like this.
- If you have symptoms of mild to moderate depression .
- If you prefer non-drug treatments over prescription medications.
- If you are already taking medication for depression, as an additional supportIf you would like to use these methods.
Whatever the reason, if you're thinking about starting a natural method like this, it's not a decision you should make alone. You should definitely talk to your doctor about this and start these things under his guidance. Because even some natural things may not be suitable for your body.
How do these really affect our minds?
These natural methods each help our brain health in their own way. Although some things are still being researched, here's what we've found so far:
- Improves communication between brain cells: The better the communication between neurons in our brain, the better our mental performance. Things like omega-3 help with this.
- Improves gut health: This may be new to you. The community of beneficial bacteria in our gut (gut microbiome) directly affects our mood. Things like probiotics can help maintain this balance.
- Reduces unnecessary inflammation in the body: Long-term, unnecessary inflammation in the body can negatively affect brain function. Exercise and certain nutritional components can help reduce this inflammation.
- Supports mood-regulating chemicals: The brain produces chemicals (neurotransmitters) like serotonin and dopamine that help keep us happy and calm. These natural methods support the function of those chemicals.
What are the most effective and safest methods?
There is no one natural method that works for everyone. However, there are a few that have been researched extensively and have shown relatively good results. If you are interested in this, you can talk to your doctor and consider these options:
- Exercise: This is usually the safest and easiest option. Aside from the potential for minor injuries, activities like walking, yoga, and swimming have tremendous mental health benefits. Try to make it a habit to walk for at least 30 minutes a day.
- L-Methylfolate: This is a B vitamin. Some people with depression have a deficiency in this.
- Omega-3: Found in abundance in fish oil. You can get it naturally by eating oily fish like salmon, mackerel, and sardines.
- Probiotics: Found in fermented foods like yogurt and milk.
- Saffron: Some studies have shown that this may help with mild depression.
- SAM-e: A compound that occurs naturally in the body. It can also be taken as a supplement.
- Vitamin D:It is also called the 'sunshine vitamin'. Many people are deficient in it. This can be avoided by exposing yourself to the morning sun and taking a supplement if necessary.
Aren't there any risks? Let's also be aware of the side effects!
When we hear the word 'natural', we think that it is 100% safe. But that is not the truth. Even these natural methods and supplements can have some risks and side effects. Therefore, it is essential to be aware of these risks before using these things.
| Risk / Problem | What you need to know about this |
|---|---|
| Interactions with other medications | This is the biggest risk . Some herbs and supplements can interact with medications you take for diabetes, high blood pressure, heart disease, or other mental health conditions, causing dangerous side effects. So don't start anything without first asking your doctor. |
| Questions about quality (Poor Quality) | Because they are not tested as rigorously as medications, some brands of supplements may not contain the exact amount listed on the label. Or they may be mixed with other harmful ingredients. |
| Side Effects | Side effects such as allergic reactions, stomach aches, and dizziness can occur. Some things can also be toxic to the body if taken in excess. |
| Unknown Long-term Safety | There is still not enough research on the effects of long-term use of many supplements on the body. |
| Lack of safety for some medical conditions | If you have other medical conditions, such as kidney or liver disease, or are pregnant, using these things can be dangerous. |
How long does it take to get results?
This is a question that many people ask. Remember, these natural treatments don't work instantly. They are like planting a plant. It takes time to water it, fertilize it, and take care of it. And so do these treatments.
It may take a few weeks or a month or two for you to see results. If you exercise, you may feel a slight mental boost right away, but for long-term results, you need to keep doing it. Similarly, when you start a healthy diet, you will gradually feel the increase in energy and clarity of mind.
The most important thing is to be patient and consistent . If you don't see any improvement after two to three months, talk to your doctor about other options.
When should I talk to the doctor?
Your doctor will be your best friend and guide on this journey.
- Follow his advice about any supplements you take.
- If you experience any side effects, tell your doctor immediately.
- Do not start or stop any treatment without asking him.
Very important: If you are having thoughts of harming yourself or taking your life, please do not stay alone. It is not your fault, it is part of the illness. Talk to your doctor immediately, talk to someone you trust, or go to the Emergency Department (ETU) at your nearest hospital. There is always someone there to help you.
It's normal to seek relief when you're not feeling like yourself. There are many alternative treatments that can help you on that journey. But choosing the right one for you can be difficult. That's why you need your doctor's help.
If you have an idea for such natural methods in mind, talk to him openly about it. He will then help you choose what best suits your lifestyle and health condition.
Just as it takes time to build muscle, it also takes time and patience to maintain your mental health. Be kind and patient with yourself on this journey.
Take-Home Message
- 'Natural antidepressants' refer to things like diet, exercise, and supplements that, in addition to medication, help reduce the symptoms of depression.
- Be sure to talk to your doctor before starting these, because not everything that is called 'natural' is safe for everyone.
- Exercise is a very safe and effective way to start. Even walking for 30 minutes a day can make a big difference.
- These methods take time to produce results, so it's important to be patient and persistent.
- If you have thoughts of harming yourself, don't hide it. Seek medical advice immediately.
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