Depression is a common mental health condition characterized by persistently low mood. It can cause you to feel decreased pleasure or a loss of interest in activities.
The World Health Organisation (WHO) suggests that 3.8% of the world’s population experiences depression. The WHO also mentions that the condition is 50% more likely to occur in women.
While medications such as antidepressants can help reduce symptoms, other treatment methods such as natural remedies can also help with depressive symptoms.
Light therapy
Light therapy, also known as phototherapy, is the exposure to artificial or natural light. It is commonly used to treat symptoms of seasonal affective disorder (SAD), a type of depression that occurs due to seasonal changes.
Light therapy can also be used as an effective treatment method for other forms of depression, such as clinical depression. It can help shift your circadian rhythm, the 24-hour internal body clock, to one that will promote better sleep.
A 2020 analysis found that light therapy could have a significant effect on reducing depressive symptoms. Researchers also suggest that the treatment method could be most beneficial when completed in the morning for fewer than 60 minutes.
Light therapy is generally safe and rarely leads to side effects. But some people may experience short-lived side effects, such as:
- blurred vision
- irritability
- headaches
- eyestrain
Consider speaking with a healthcare professional if you experience any side effects from light therapy that are not going away.
Saffron
Saffron is a spice that comes from the Crocus sativus flower. It has several potential health benefits, including:
- improving your overall mood
- lowering blood sugar levels
- improving inflammation due to its antioxidant properties
Research from 2018 has shown that saffron may have the potential to act as an antidepressant and help to reduce symptoms over time. An older 2005 study found that saffron could be similarly effective to the antidepressant medication fluoxetine (Prozac).
But further research is still needed to confirm the effectiveness of using saffron as a treatment for depression.
Consider steeping saffron, along with ginger and honey, in hot water and drinking the liquid as a tea.
Chamomile
Chamomile is a plant in the daisy (Asteraceae) family. The flower itself has several benefits and is commonly used to:
- help with insomnia and induce sleep
- reduce anxiety
- relieve nausea
- treat gastrointestinal conditions such as upset stomach and diarrhea
Chamomile can also be an effective treatment in helping to relieve symptoms of depression. A 2022 clinical trial found that drinking chamomile and saffron tea twice per day could contribute to long-term improvement in depression.
Folate
Folate is a B9 vitamin that naturally occurs in many foods or can be taken in the form of a supplement. It is commonly recommended for people who are pregnant or planning to become pregnant, as it can help prevent birth complications.
It can also help to improve symptoms of depression by producing the neurotransmitters serotonin and dopamine. A 2017 analysis found that individuals with depression had lower levels of folate and supplementing this could help to reduce symptoms.
Folate is available in the form of vitamin B9 supplements. It is also found in several foods such as:
- citrus fruits, such as oranges
- dark, leafy green vegetables
- whole grains
- beef liver
- asparagus
Consuming too much folate can lead to an increased risk of certain health conditions like colorectal cancer or B12 deficiency. Consider speaking with a healthcare professional before taking folate supplements or making significant dietary changes.
Other treatment options
Other treatment options, such as medication, can also help to reduce symptoms of depression.
Medications that healthcare professionals commonly prescribe include:
- selective serotonin reuptake inhibitors (SSRIs), such as sertraline (Zoloft) and fluoxetine (Prozac)
- tricyclic antidepressants, such as desipramine (Norpramin) and nortriptyline (Pamelor)
- serotonin-norepinephrine reuptake inhibitors (SNRIs), such as venlafaxine (Effexor XR)
It’s important to note that these medications can result in side effects.
Side effects of SSRIs and SNRIs may include:
- headaches
- agitation
- insomnia
- loss of libido (sex drive)
Side effects of tricyclic antidepressants may include:
- weight gain
- dry mouth
- dizziness
- blurred vision
If you are experiencing any side effects from taking antidepressant medication, consider speaking with a healthcare professional. They can help determine what the appropriate treatment method may be for you.
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