Have you ever felt so bad that nothing cheers you up? Not even a sunny day? Many of us have experienced the devastating chains of depression. The first thing you need to do is to actually be aware that you have this condition and to chart when the depression comes on, in a journal. Some people have depression every day for an extended period of time and with others, it comes and goes. Charting it in your journal, can tell you if its hormonal, diet, blood sugar related, lack of sleep or any other reason. There are many supplements that work well for depression, but please remember that everyone is different, so one product will not work for every person.
One of the supplements that I have personally found to work very well is 5-HTP. 5-HTP comes from the seed of the Griffonia plant; it is a pre-cursor to serotonin . I take 25-50mg half hour before bed with a glass of water and I find this helps me sleep, reduces carbohydrate cravings (including chocolate) and enhances my mood. Please do not take with any prescription drugs for depression or anxiety. More is not always better, as taking higher doses can result in nausea. 5-HTP is one of my favorite natural supplements because it helps with sleep, mood and carbohydrate cravings; I found I ate less chocolate when taking 5-HTP nightly. Studies have found that a side effect of 5-HTP is losing weight, because of the reduced cravings.
Some substances are actually shown to be lacking in people with depression. B Vitamins, Essential Fatty Acids, Magnesium are the main ones. A good multi-vitamin, or a B complex with breakfast or lunch is a great place to start; take liquid or chewable if a tablet upsets your stomach. Good fats (essential fatty acids), like Fish Oils, are very important for brain and mood health. These come in capsule or liquid form. Make sure its from the body of the fish, not the fish liver oil, as in Cod or Halibut Liver Oil, these can be toxic in large doses due to the Vitamins A and D content. Take 2-3 caps a day, depending on the label instructions. Magnesium has also been shown to be lower in those with depression, so take calcium/ magnesium pills with meals. Taken with dinner can help you sleep; citrate form is the best absorbed. An adult needs at least 1000mg of calcium a day, along with at least 500mg of magnesium. Spread the pills out through the meals, if you take too much at once, you could find yourself with loose bowels.
Diet and exercise are also very important; controlling your blood sugar with regular, healthy meals is a must. A healthy meal consists of a protein, fiber, carbohydrate and a good fat. These must be eaten every 3-5 hours, before the blood sugar drops! Remember to drink lots of pure water and get moderate exercise, you would be suprized how well a walk in nature works for a pick me up.
A healthy attitude and awareness of your depression is also needed in order to heal this condition; you must take responsibility for your own self. See a counselor or a healer, if you suspect the depression is due to things that have happened in your life. Write in your journal so you can track your progress, it will also help you to become more aware of what and when your depression occurs. Don’t give up.........keep at it until you find the right program for you