Ways to beat depression naturally - Herald Sun

Eating food with the right nutrients can help in the fight against depression. Picture: Supplied Source: National Features

SUNSHINE, running and healthy food can all help in the fight against depression.

Monday

Clear out the refrigerator and fill your shelves with real food. When we eat highly packaged and processed foods that are devoid of vitamins and minerals, especially vitamin Bs and magnesium, we are at risk of depressive disorders.

Tuesday

Get your runners on. Depression sufferers not getting results from antidepressants can exercise daily to improve their wellbeing. Exercise regulates serotonin and norepinephrine, in much the same way as antidepressants.

Wednesday

Seek the great nutritional “calmer”, magnesium. Digestive problems, high stress and too much alcohol can lead to a deficiency in this mineral. Try pumpkins seeds, spinach, soybeans, sesame seeds and quinoa, or supplements.

Thursday

Cut out sugar. Minimising it can lower the risk of insulin resistance, which is linked to depression (and diabetes). Studies reveal a connection between high levels of  insulin resistance and severe depressive symptoms.

Friday

Cut down on your alcohol intake. It can reduce your levels of vitamin B12, which can be a risk factor for depression. Good sources of B12 are often animal-based foods and include snapper, prawns, algaes, sea plants and miso.

Saturday

Exposure to sunshine helps improve vitamin D levels. Low levels of vitamin D are risk factors for depression and mood disorders, but our bone health and immunity status can also be improved with small doses of sunshine.

Sunday

People with diets high in omega-3 essential fatty acids have lower rates of depression. Eat salmon, trout, herring, sardines, anchovies, mackerel, flaxseed and walnuts. Many doctors also recommend high-quality fish oil supplements.