{"id":213218,"date":"2019-03-30T00:43:05","date_gmt":"2019-03-30T00:43:05","guid":{"rendered":"https:\/\/trueactivist.com\/?p=213218"},"modified":"2019-04-04T02:21:15","modified_gmt":"2019-04-04T02:21:15","slug":"home-remedies-for-depression-t2","status":"publish","type":"post","link":"https:\/\/trueactivist.com\/home-remedies-for-depression-t2\/","title":{"rendered":"22 Home Remedies for Depression"},"content":{"rendered":"<p>Antidepressants can have unwanted side effects. So, a new treatment for depression with few side effects would be very welcome. Here are my top picks.<\/p>\n<h2 style=\"text-align: center;\">1. Work on Your Eating Habits<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213193\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/1.-healthy-foods.jpg\" alt=\"\" width=\"730\" height=\"584\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/1.-healthy-foods.jpg 320w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/1.-healthy-foods-255x204.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/> <div class=\"dx-mob-container\"> <section class=\"widget truea-widget\"><div style=\"margin-left: auto; margin-right: auto; text-align: center; \" id=\"truea-107036150\"><div class=\"proper-ad-unit\">\r\n    <div id=\"proper-ad-trueactivist_content_2\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_content_2'); }); <\/script> <\/div>\r\n<\/div><\/div><\/section> <\/div>  <div class=\"dx-desktop-container\"> <section class=\"widget truea-widget\"><div style=\"margin-left: auto; margin-right: auto; text-align: center; \" id=\"truea-989541118\"><div style=\"display:flex\">\r\n  <div style=\"flex:1\">\r\n    <div class=\"proper-ad-unit\">\r\n      <div id=\"proper-ad-trueactivist_content_1\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_content_1'); }); <\/script> <\/div>\r\n    <\/div>\r\n  <\/div>\r\n  <div style=\"flex:1\">\r\n    <div class=\"proper-ad-unit\">\r\n      <div id=\"proper-ad-trueactivist_content_2\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_content_2'); }); <\/script> <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/div><\/div><\/section> <\/div> \n<p>Research shows clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is now mainstream.<\/p>\n<p>Foods high in refined sugars and carbohydrates contribute to depressive symptoms while organic fruits and vegetables alleviate them.<\/p>\n<p>A balance diet of whole foods is your best bet. Cook at home as much as possible. Avoid restrictive eating plans which just cause more stress.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">2. Supplements<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213194\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/2.-supplements.jpg\" alt=\"\" width=\"730\" height=\"409\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/2.-supplements.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/2.-supplements-255x143.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>There are many brain-essential nutrients that can affect depression. B vitamins, Zinc, Omega-3s, vi- tamin D, magnesium and iodine deficiencies are all associated with increased risk for depression.<\/p>\n<p>Adding some supplements could be key to reducing your symptoms. Consider contacting a nutritionist to get advice in this area.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">3. Avoid Sugar<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213195\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/3.-no-sugar.jpg\" alt=\"\" width=\"730\" height=\"529\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/3.-no-sugar.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/3.-no-sugar-255x185.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Cravings for sugar and refined carbohydrates like chips, pretzels, white bread and soda are common when you\u2019re depressed, but research shows that eating such foods is linked with depression. One study of women with no history of depression, substance abuse, or other forms of mental illness found that eating refined carbohydrates spiked blood sugar levels and increased the risk of depression.<\/p>\n<p>Sugar and refineds carbs can also increase inflammation throughout the body and the brain, and recent research links brain inflammation to a higher risk of depression. One study found that brain inflammation was 30% higher in depressed patients. High blood sugar followed by a crash can cause more than a quick shift in emotions; it might actually contribute to the brain inflammation connected to depression. Grab a healthy alternative instead when you get a sugar craving.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">4. Avoid Alcohol<\/h1>\n<img decoding=\"async\" class=\"aligncenter wp-image-213196\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/4.-alcohol.jpg\" alt=\"\" width=\"730\" \/>\n<p>Alcohol might seem like a good way to wind down at the end of the day, but it might be contributing to feelings of depression and anxiety. Alcohol is a depressant. It reduces serotonin, your neurotransmitter responsible for stabilizing the mood. Even a little bit of alcohol can affect your sleep, and not enough rest increases your chances of experiencing depression and anxiety.<\/p>\n<p>Alcohol also stimulates the brain to increase feelings of stress and anxiety. In place of beer or other glutinous alcoholic drinks, opt for a glass of red wine followed by a glass of mineral water. Consuming more than 2 drinks can also interfere with your sleep, which further aggravates the problem.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">5. Avoid Caffeine<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213197\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/5.-caffeine.jpg\" alt=\"\" width=\"500\" height=\"622\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/5.-caffeine.jpg 274w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/5.-caffeine-255x317.jpg 255w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\n<p>Caffeine can become addicting, which may increase feelings of anxiety, nervousness, and depression. It can also increase one\u2019s heart rate and feelings of uneasiness and make an individual jittery. Not to mention, caffeine can interfere with an individual\u2019s sleeping pattern. If you believe caffeine is triggering symptoms of depression, slowly cut caffeine out of your diet, and try decaf instead.<\/p>\n<p>Green tea is an excellent alternative as it contains high amounts of anti-inflammatory properties while providing a lower amount of caffeine. Turmeric tea is even better for improving your mood as well.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">6. Exercise<\/h1>\n<img decoding=\"async\" class=\"aligncenter wp-image-213198\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/6.-exercise.jpg\" alt=\"\" width=\"500\" \/>\n<p>Regular Exercise is well known as a natural treatment for depression. Exercise promotes improved self-esteem. When you exercise (even walking a few miles), your body releases endorphins which interact with the receptors in your brain that reduce your perception of pain.<\/p>\n<p>Endorphins also trigger a positive feeling in the body. For example, the feeling that follows a run or workout is often described as &#8220;euphoric.&#8221; That feeling, known as a &#8220;runner&#8217;s high,&#8221; can be accompanied by a positive and energizing outlook on life. Endorphins also act as analgesics, which means they diminish the perception of pain. They also act as sedatives.<\/p>\n<p>Regular exercise reduces stress by lowering levels of cortisol, wards off anxiety and feelings of depression and improve sleep because the reduced levels of cortisol raises serotonin, our natural anti-depressant chemicals. And finally, it boosts self-esteem.<br \/>\n30 to 45 minutes a day of an exercise routine should be maintained each day for treating depression. Yoga, walking, dumbells, exercise balls, biking and many other options are available for home or the gym. If you don\u2019t want to do the same thing everyday, mix it up.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">7. Avoid Fried Foods (Trans Fats)<\/h2>\n<img decoding=\"async\" class=\"aligncenter wp-image-213199\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/7.-transfats.jpg\" alt=\"\" width=\"730\" \/>\n<p>That means fried chicken, French fries, chips, General Tso Chicken, deep fried appetizers and other items doused in hydrogenated oils are off limits. The artery-clogging trans fats that increase your risk of heart disease can also increase your risk of depression.<\/p>\n<p>It\u2019s natural and common to crave salty and fried items when you\u2019re feeling down, but research shows that a healthy diet high in whole foods is better for your mood. Limit the comfort foods or search for healthier options instead.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">8. Eat More Brain Foods<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213200\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/8.-brain-food.jpg\" alt=\"\" width=\"730\" height=\"426\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/8.-brain-food.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/8.-brain-food-255x149.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>These foods have shown a lot of promise as alternative depression treatments:<\/p>\n<p><strong>Turkey<\/strong> is high in tryptophan which stimulates serotonin production, which is our natural anti-depressant chemical.<\/p>\n<p><strong>Nuts<\/strong> are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega-3 fatty acids. The omega-3s in walnuts support overall brain health.<\/p>\n<p><strong>Fatty fish<\/strong> like mackerel, bluefish, wild salmon, and tuna are loaded with omega-3 fatty acids. These not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. In addition, they fight inflammation. Eat these fish 3-4 times a week and you won\u2019t need to take a supplement.<\/p>\n<p><strong>Green tea<\/strong> is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine. Theanine is an amino acid that provides an anti-stress relaxation benefits.<\/p>\n<p><strong>Dark chocolate<\/strong> helps to release serotonin and relaxes the blood vessels of the cardiovascular system. Dark chocolate is calorie-dense, so eat sparingly.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">9. Magnesium Foods<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213201\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/9.-magnesium.jpg\" alt=\"\" width=\"730\" height=\"471\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/9.-magnesium.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/9.-magnesium-255x165.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Low levels of magnesium in the brain reduces serotonin levels, our primary happy chemical in the body. Low levels of serotonin are widely known to cause depression, insomnia and even suicide.<\/p>\n<p>Magnesium levels can be boosted by eating magnesium rich foods which include nuts, dark chocolate, avocados, legumes and beans, seeds, whole grains, fatty fish, bananas, and leafy greens.<\/p>\n<p>Magnesium supplements are also effective, dosages will range from 300 to 1,000 mg daily. Magnesium threonate specifically is designed to cross the blood brain barrier to best fight depression.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">10. Brazil Nuts<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213202\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/10-brazil-nuts.jpg\" alt=\"\" width=\"730\" height=\"486\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/10-brazil-nuts.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/10-brazil-nuts-255x170.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Brazil nuts are high in the mineral selenium, which is important to ward off depression. Individuals with low selenium levels are more likely to become depressed and anxious. Your body also relies on selenium for reproduction, fighting infection and cancer.<\/p>\n<p>Supplements are available for the days you do not eat your brazil nuts, but be sure to take no more\u00a0than 200 mcg. daily to avoid toxicity. Small amount of selenium are found in meats like turkey, fish, and chicken, and also cottage cheese, eggs, sunflower seeds, mushrooms and brown rice.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">11. Saffron Extract<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213203\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/11.-saffron.jpg\" alt=\"\" width=\"730\" height=\"492\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/11.-saffron.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/11.-saffron-255x172.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Saffron taken in small doses has great effects on reducing depression. Avoid large amounts which can have side effects. Saffron also promotes natural sleep which aids depression.<\/p>\n<p>A number of studies indicate that saffron has mood benefits. Animal studies show the compounds exert anti-depressant effects by keeping balanced levels of dopamine, norepinephrine, and serotonin.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">12. Try SAM-e<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213204\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-400x267.jpg\" alt=\"\" width=\"730\" height=\"487\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-400x267.jpg 400w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-768x512.jpg 768w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-1024x683.jpg 1024w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-960x640.jpg 960w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-640x427.jpg 640w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e-255x170.jpg 255w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/12.-same-e.jpg 2040w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>SAM-e is short for S-adenosylmethionine. This supplement is designed to act like a synthetic form of the body\u2019s natural mood-boosting chemicals to aid in depression. SAM-e is regarded as a supplement in the United States \u2014 the FDA doesn\u2019t consider it a medication.<\/p>\n<p>You should not take SAM-e along with antidepressants. There are mild possible side effects if taking too much SAM-e such as upset stomach and constipation. These will stop if you reduce the dose. Consult your nutritionist.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">13. Try Maca<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213205\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/13.-maca.jpg\" alt=\"\" width=\"730\" height=\"420\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/13.-maca.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/13.-maca-255x147.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Maca is a Peruvian root vegetable used to treat depression and to stimulate libido. Numerous studies have shown its effectiveness for anxiety, depression and sexual disfunction. Dosages are around 4 grams daily. Concentrated forms are available in capsules.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">14. Take Folate or Methylfolate<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213206\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/14.-folate.jpg\" alt=\"\" width=\"730\" height=\"469\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/14.-folate.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/14.-folate-255x164.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>There may be a link between low levels of folic acid (the synthetic form of folate &#8211; Vitamin B9) and depression. Taking 500 micrograms of folic acid has been linked with improving the effectiveness of other antidepressant medications.<\/p>\n<p>Some people have a certain genetic mutation where they do not metabolize regular folate. Methylfolate is a special form of folate for those who are \u201cpoor methylators\u201d see tremendous advantages of supplementing with methylfolate. It is estimated that over 50% of the population has this genetic mutation.<\/p>\n<p>One way to increase your folate levels is to consume folate-rich foods daily. These include beans, lentils, fortified cereals, dark leafy greens, sunflower seeds, and avocados.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">15. Zinc<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213207\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/15.-zinc.jpg\" alt=\"\" width=\"730\" height=\"587\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/15.-zinc.jpg 341w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/15.-zinc-255x205.jpg 255w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Zinc is a nutrient linked with mental functions such as learning and behavior. Low levels of blood zinc are associated with depression, according to an analysis in Biological Psychiatry. Zinc, along with magnesium and B vitamins are among the nutrients rapidly depleted with stress. Zinc rich foods in- clude nuts, beef, mushrooms, legumes, seeds, eggs, dark chocolate and whole grains.<\/p>\n<p>According to Nutrition Neuroscience, taking a 25-milligram zinc supplement daily for 12 weeks can help reduce depression symptoms. Taking zinc supplements can also increase the amount of available omega-3 fatty acids in the body.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">16. Try 5-HTP<\/h1>\n<img decoding=\"async\" class=\"aligncenter wp-image-213208\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/16.-5-HTP.jpg\" alt=\"\" width=\"730\" \/>\n<p>Research shows that using 5-HTP for depression may help alleviate depressive symptoms. 5-HTP, or 5-hydroxytryptophan, is an amino acid that our bodies produce from a dietary amino acid called l-tryptophan. It can be converted into the mood-regulating neurotransmitter called serotonin, as well as the hormone known as melatonin. Supplemental 5-HTP is made by extracting it from the seeds of the plant Griffonia simplicifolia.<\/p>\n<p>You should not take 5-HTP if you are already taking an anti-depressant. Taking them both could cause serotonin syndrome which can be dangerous. 5-HTP dosages range from 50 mg to 300 mg daily. It is suggested you work with an experienced nutritionist to help you find the proper dose. 5-HTP is also common taken for anxiety and sleep problems.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">17. Herbal Extracts For Stress Management<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213209\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-400x400.jpg\" alt=\"\" width=\"730\" height=\"730\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-400x400.jpg 400w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-300x300.jpg 300w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-768x768.jpg 768w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-1024x1024.jpg 1024w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-150x150.jpg 150w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-720x720.jpg 720w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-480x480.jpg 480w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management-255x255.jpg 255w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/17.-stress-management.jpg 1600w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Herbs that support the adrenals and aid in stress management are also known as adaptogens. Adaptogenic herbs acts in non-specific ways to increase resistance to stress. They may lower cortisol levels or reduce its negative affects on the body. My favorites include rhodiola and ashwagandha.<\/p>\n<p><strong>Rhodiola (Rhodiola Rosea)<\/strong> has been used in traditional medicine in Russia and the Scandinavian countries for centuries. Rhodiola rosea is still widely used in Russia as a tonic and remedy for fatigue, poor attention span, and decreased memory.<\/p>\n<p>A study published in 2007 in the Nordic Journal of Psychiatry, showed that patients with mild-to-moderate depression who took a rhodiola extract reported fewer symptoms of depression than those who took a placebo. A small human trial of rhodiola at UCLA published in 2008, reported significant im- provement in 10 people with generalized anxiety who took the herb for 10 weeks.<\/p>\n<p>Side effects were generally mild or moderate in severity. Rhodiola appears to work faster than conventional antidepressants, often in less than a week.<\/p>\n<p>Start with 100 mg once a day for a week and then increase the dosage by 100 mg every week, up to 400 mg a day, if needed.<\/p>\n<p><strong>Ashwagandha<\/strong>, sometimes known as Indian ginseng, is an herb that has been used in Ayurveda, traditional medicine of India, that can be traced back 6000 years. Ashwagandha has shown effectiveness in reducing stress hormones, promoting intellect and memory, protecting against neuronal injury.<\/p>\n<p>A treatment group in a randomized, double blind study of ashwagandha compared to placebo demonstrated that the blood cortisol levels after 60 days showed a marked decrease, and the side effects were minimal. Ashwagandha was shown to be a good protector against stress.<\/p>\n<p>Ashwagandha has also shown effectiveness in helping with obsessive-compulsive disorder, bipolar disorder, a measure of reaction time, and a measure of social cognition.<\/p>\n<p>Several studies, including one published in the journal Phytomedicine back in 2000, have found that ashwagandha works as well as, or better than, antidepressant drugs at relieving anxiety and treating depression symptoms. And ashwagandha naturally prevents stress-induced free radical damage without causing harmful side effects.<\/p>\n<p>The treatment dosage in humans is 100 to 300 mg capsule of high-concentration full-spectrum extract from the root of the ashwagandha plant twice daily.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">18. Lavender Essential Oil<\/h1>\n<img decoding=\"async\" class=\"aligncenter wp-image-213210\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/18.-Lavender.jpg\" alt=\"\" width=\"730\" \/>\n<p>Lavender essential oil has been used as an inhalant\u2014in sachets, sprays, oils, and lotions\u2014for centuries. The smell reduces the stress hormone cortisol to induce calm and sleep. It\u2019s not addictive or dangerous.<\/p>\n<p>Lavender is an anxiety treatment that doesn\u2019t make you tired. It can be used as needed\u2014when anxiety arises, or regularly, depending on your needs. Other effective essential oils for depression include lemon, rosemary and frankincense.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">19. Valerian root<\/h2>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213211\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-400x267.jpg\" alt=\"\" width=\"730\" height=\"487\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-400x267.jpg 400w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-768x512.jpg 768w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-1024x683.jpg 1024w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-960x641.jpg 960w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-640x427.jpg 640w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root-255x170.jpg 255w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/19.-valerian-root.jpg 1100w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Valerian works as a mild antidepressant and anxiolytic and has demonstrated through testing not to have a sedative effect. The extract phytofin Valerian 368 has been shown to have sleep-enhancing qualities. Valerian root is the most effective herb for sleep, according to research. It is also a great anti-anxiety herb, but, unlike lavender or L-theanine, it will definitely make you tired! It\u2019s a good option for more severe anxiety spells and for evening use, when you won\u2019t be driving or working.<\/p>\n<p>Valerian can be taken during the day in very small doses, 20 milligrams or less. In fact, it is widely available in \u201csleep teas\u201d at a dose of about 20 milligrams. For sleep, or more severe anxiety in the evening, you can use doses as high as 600 milligrams. It is important not to combine valerian with alcohol or other depressant medications.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">20. Sleep<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213212\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-400x200.jpg\" alt=\"\" width=\"730\" height=\"365\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-400x200.jpg 400w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-768x384.jpg 768w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-1024x512.jpg 1024w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-960x480.jpg 960w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-640x320.jpg 640w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-255x128.jpg 255w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep-810x405.jpg 810w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/20.-Sleep.jpg 2000w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Sleep difficulties are very common among those with depression and some people even give up, only sleeping 4 hours a night or so, but the body needs a minimum of 6 solid hours of sleep nightly, and 8 is better. If you are having sleep issues, make sure you keep off regular schedule of bedtime and getting up. There are many natural sleep remedies you can discuss with your nutritionist such as lemon balm, 5-HTP, melatonin, and relaxing teas such as valerian and chamomile.<\/p>\n<p><!--nextpage--><\/p>\n<h2 style=\"text-align: center;\">21. Light Therapy<\/h2>\n<img decoding=\"async\" class=\"aligncenter wp-image-213213\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/21.-light-therapy.jpg\" alt=\"\" width=\"730\" \/>\n<p>Lack of sunlight is well known for causing depression. Natural sunlight is best. It promotes vitamin D synthesis as well as Nitrous Oxide which is a vasodilator. This lowers blood pressure and has other health benefits. Sunlight also helps regulate melatonin levels needed for healthy sleep.<\/p>\n<p>Walking outdoors in the light is one of the best ways to help depression. In the winter, some people use light boxes to boost exposure.<\/p>\n<p>Many people will find that supplementing D-3 in the months they cannot get outdoors to be helpful. Dosages range from 2,000 IU to 10,000 IU daily. Consult your nutritionist.<\/p>\n<p><!--nextpage--><\/p>\n<h1 style=\"text-align: center;\">22. Support System<\/h1>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-213214\" src=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/22.-support-system-400x200.jpg\" alt=\"\" width=\"730\" height=\"365\" srcset=\"https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/22.-support-system-400x200.jpg 400w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/22.-support-system-640x320.jpg 640w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/22.-support-system-255x128.jpg 255w, https:\/\/trueactivist.com\/wp-content\/uploads\/2019\/03\/22.-support-system.jpg 650w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/>\n<p>Friends, family, support groups, online chat rooms, therapists, nutritionists and physicians can all play a role in your healing and recovery. There is no reason to go it alone, when so much help is available.<\/p>\n <div class=\"dx-desktop-container\"> <section class=\"widget truea-widget\"><div style=\"margin-left: auto; margin-right: auto; text-align: center; \" id=\"truea-822845049\"><div class=\"proper-ad-unit\">\r\n    <div id=\"proper-ad-trueactivist_abovepag\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_abovepag'); }); <\/script> <\/div>\r\n<\/div><\/div><\/section> <\/div>  <div class=\"dx-mob-container\"> <section class=\"widget truea-widget\"><div style=\"margin-left: auto; margin-right: auto; text-align: center; \" id=\"truea-2051334760\"><div class=\"proper-ad-unit\">\r\n    <div id=\"proper-ad-trueactivist_content_3\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_content_3'); }); <\/script> <\/div>\r\n<\/div><\/div><\/section> <\/div>  <div class=\"dx-desktop-container\"> <section class=\"widget truea-widget\"><div style=\"margin-left: auto; margin-right: auto; text-align: center; \" id=\"truea-1985359016\"><div class=\"proper-ad-unit\">\r\n    <div id=\"proper-ad-trueactivist_belowpag\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_belowpag'); }); <\/script> <\/div>\r\n<\/div><\/div><\/section><section class=\"widget truea-widget\"><!--\r\n<script type=\"text\/javascript\">\r\n    (function(d, script) {\r\n        script = d.createElement('script');\r\n        script.type = 'text\/javascript';\r\n        script.async = true;\r\n        script.src = 'https:\/\/widgets.outbrain.com\/outbrain.js';\r\n        d.getElementsByTagName('head')[0].appendChild(script);\r\n    }(document));\r\n<\/script>\r\n<div class=\"OUTBRAIN\" data-src=\"\" data-widget-id=\"GS_1\" data-ob-template=\"TrueActivist_1\"><\/div>\r\n--><\/section> <\/div>  <div class=\"dx-mob-container\"> <section class=\"widget truea-widget\"><div class=\"proper-ad-unit\">\r\n    <div id=\"proper-ad-trueactivist_content_4\"> <script> propertag.cmd.push(function() { proper_display('trueactivist_content_4'); }); <\/script> <\/div>\r\n<\/div><\/section><section class=\"widget truea-widget\"><!--\r\n<script type=\"text\/javascript\">\r\n    (function(d, script) {\r\n        script = d.createElement('script');\r\n        script.type = 'text\/javascript';\r\n        script.async = true;\r\n        script.src = 'https:\/\/widgets.outbrain.com\/outbrain.js';\r\n        d.getElementsByTagName('head')[0].appendChild(script);\r\n    }(document));\r\n<\/script>\r\n<div class=\"OUTBRAIN\" data-src=\"\" data-widget-id=\"GS_1\" data-ob-template=\"TrueActivist_1\"><\/div>\r\n--><\/section> <\/div> ","protected":false},"excerpt":{"rendered":"<p>Antidepressants can have unwanted side effects. So, a new treatment for depression with few side effects would be very welcome. Here are my top picks. 1. Work on Your Eating&#8230;<\/p>\n","protected":false},"author":1819,"featured_media":213237,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[48],"tags":[311,1779,1807,10949,10950],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>22 Home Remedies for Depression - True Activist<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trueactivist.com\/home-remedies-for-depression-t2\/\" \/>\n<link rel=\"next\" href=\"https:\/\/trueactivist.com\/home-remedies-for-depression-t2\/2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"22 Home Remedies for Depression - True Activist\" \/>\n<meta property=\"og:description\" content=\"Antidepressants can have unwanted side effects. 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