Updated: Jan 8
Depression and other mental health conditions are on the rise globally, depression and anxiety disorders are increasing the most and remain a threat for you and your family. Because suicide is the second leading cause of death in young adults, and nearly 800,000 commit suicide every year worldwide according to The Organization for Economic Co-operation and Development (OECD).
Depression is a symptom of imbalance in the whole body caused by pollution, lack of exercise and adequate nutrients, stress, or exposure to electromagnetic pollution for long periods. This study suggests that long-term occupational exposure to ELF-EMF may lead to depression, stress, anxiety, and poor sleep quality. This is why is important to neutralize ELF and EMFs by introducing plants and a Life energy generator in your home and office.
What you eat matters for every aspect of your health especially for your mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression.
Some plants contain nutrients that influence your mood in a very positive way that often is low for lack of some hormones like Dopamine which dysfunction is linked to certain symptoms of depression and as low motivation and Serotonin which is involved in how you process your emotions. So you can reverse your low emotions by including these nutrients in your diet with natural extracts that are more potent than a tea or powder.
10 Natural antidepressants vegan friendly
1 - St. John's wort
2 - Rhodiola Rosea
3 - Gotu Kola
4 - Turmeric
5 - Ashwagandha
6 - Maca
7 - Goji Berries
8 - GABA
9 - Cistanche
Many plants are found to demonstrate depression-relieving beneficial effect, those herbs possess the effect of suppressing depression and improving cognitive function. If you include the next herbs in your diet you going to feel better. The foods that you eat play a vital role in both the development and management of depression and by learning which types of foods to eat and which ones to avoid, you might find that your depression levels start to dissipate.
People who regularly consume junk food and other unhealthy foods have been known to be at higher risk for the development of clinical depression. This is because their organism is not getting the proper nutrition they need for the body and mind to operate properly. This has a devastating effect on brain chemistry which can often manifest as depression, so before going deep into the remedies let´s define before...
What is depression ?
Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. In 2015, almost 7 percent of U.S. adults had at least one episode of major depression in the past year.
Symptoms of depression are:
- Feeling sad often
- Not wanting to do activities
- Feeling irritable and easily frustrated
- Having problems with sleep
- Feeling tired or restless
- Eating more or less than usual
- Having no appetite
- Feeling guilty, worthless, or helpless
- Experiencing pain
- Thinking about suicide
- Poor concentration
- Having difficulty to make decisions
St. John's wort
St. John's wort is mostly used for treating depression and symptoms that sometimes go along with moods such as nervousness, tiredness, poor appetite, and trouble sleeping. Several studies support the therapeutic benefit of taking St. John's wort supplementation in treating mild to moderate depression. In fact, some research has shown the supplement to be as effective as several prescription antidepressants but because you can not mix them. St. John's wort causes many drug interactions if you take any prescription drugs.
This adaptogenic herb grows at high altitudes in the arctic areas of Europe and Asia, and its root has been used in traditional medicine in Russia and the Scandinavian countries for centuries. Rhodiola Rosea supplementation appears to work faster than conventional antidepressants, often in less than a week. R. Rosea may exert its antidepressant effect by enhancing central neurotransmission and reducing or modulating excessive HPA axis activity.
It is used as well as a remedy for fatigue, poor attention span, and decreased memory.
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 improvement in 10 people with generalized anxiety who took the herb for 10 weeks. Side effects were generally mild or moderate in severity. The most common unwanted effects were dizziness and dry mouth.
It is an effective natural and vegan-friendly antidepressant. Taking Gotu kola extract will have a positive effect on your brain function by increasing your levels of serotonin, dopamine, and norepinephrine which are the feel-good neurotransmitters, but at the same time, your levels of the stress hormone cortisol going to be reduced. If you take Gotu kola supplementation for two months, take a 2-week pause and then continue the consumption.
A study found that Gotu Kola supplementation significantly attenuated anxiety-related disorders but also helps to reduce stress and depression. Gotu Kola is an adaptogen, meaning it can induce a state of nonspecific resistance, enabling the organism to counteract and adapt to various stressors that can adversely affect the physiological system.
Research also indicates that this herb possesses antioxidant and anti-inflammatory properties that promote longevity and it is considered a miracle elixir of life.
Taking curcumin supplementation will help you to reduce oxidative stress, a primary cause of depressive disorders, it is contained in turmeric root and it has antioxidant properties that help a lot. By reducing oxidative stress, inflammation is reduced as well. There is an abundance of research suggesting that depression is an inflammatory disease that develops as a result of chronic low-grade inflammation and oxidative stress.
A 2017 review looked at all of the research on using turmeric to help treat depression found that curcumin may indeed be a safe and effective natural treatment option. Antioxidants like curcumin scavenge free radicals that create inflammation. Recent studies have made a connection between depression and chronic inflammation but It’s still not clear if inflammation causes depression or vice versa.
Be aware that Turmeric supplementation can make gallbladder problems worse. Do not use turmeric if you have gallstones or a bile duct obstruction.
Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. By taking Ashwagandha supplementation your cortisol levels going to be reduced which has a huge positive impact on your stress, anxiety, sleep, and depression because having high levels of cortisol causes insomnia, feelings of stress, anxiety, depression and weakens the immune system.
In one controlled 60-day study in 64 stressed adults, those who took 600 mg of high-concentration Ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase. It has shown effectiveness in reducing stress hormones, promoting intellect, improving memory, protecting against neuronal injury in Parkinson’s, Alzheimer’s and Huntington’s.
Taking Maca supplementation reduces anxiety and symptoms of depression, particularly in menopausal women. Maca contains compounds called flavonoids, which are partly responsible for these psychological benefits. Several studies have shown that Maca can enhance your mood. The researchers conclude that Maca is indeed effective for treating psychological symptoms like anxiety and depression.
All colors of Maca were helpful for depression and the dosage used in studies generally ranges from 1.5–5 grams per day. The consumption of Maca root is considered safe, but pregnant or lactating women should consult their doctors before taking it.
By taking Goji berry extract you not only help to reduce depression but as well t improve immunity, promote good vision, lower the risk of cancer, and reduce levels of cholesterol. During a lab test on rats back in 2016, researchers established that Goji berries could help combat depression and anxiety. The phytochemicals found in the fruit, such as zeaxanthin, beta-carotene, and polysaccharides, have been proven essential in the fight and prevention of various conditions and diseases that can afflict the human body.
A subsequent lab test was done on humans in the United States, and it was established that people who take Goji berry extract experienced increased body energy, a better mood, and had improved the digestive system.
Goji berries are dense and contain rich concentrations of vitamins, minerals, phytochemicals, amino acids, and healthy essential fatty acids. Because of its excellent nutritional value, it is not surprising that Goji berries frequently come up in conversations on good health and anti-aging. The polysaccharides in Goji berries help stimulate your pituitary gland to secrete human growth hormone, which is thought to help stave off aging.
Takin GABA supplementation will improve depression according to Bernhard Lüscher, professor of biology and of biochemistry and molecular biology at Penn State and the leader of the research team. "Increasing evidence suggests that dysfunction of GABA is also a major culprit in major depressive disorder, the most common and costly brain disorder and a principal cause of suicide, the primary cause of death among young people."
GABA is an amino acid produced naturally in the brain but it is found naturally in varieties of green, black, and oolong tea, as well as in fermented foods including kefir, yogurt, and tempeh. Other foods that contain GABA or may boost its production in the body, are whole grains, fava, soy, lentils and other beans, nuts including walnuts, almonds and sunflower seeds, fish, including shrimp and halibut, citrus, tomatoes, berries, spinach, broccoli, potatoes, and cocoa.
GABA's natural calming effect on the brain has led to countless claims about the use of GABA supplements to reduce stress. Too much stress is linked to poor sleep, a weaker immune system, and a higher risk of depression, among other things.
Low GABA activity in the body can result in:
- Chronic stress
- Difficulty concentrating
- Memory problems
- Muscle pain
- Sleep problems
Taking Cistanche supplementation is a natural way to reduce stress and depression. This is an herb commonly given to those who are aging with deteriorating health, Parkinson's disease, chronic fatigue syndrome, and depression. In a 2017 study with mice, Cistanche was used for combating depression symptoms and it was found that Cistanche exhibited an antidepressant effect and improved the spatial learning and memory ability in the mouse model showing a stronger pharmacological function.
Cistanche might hold the potential of being developed as alternative therapy drug for depression. Results showed that it helped the brain increase the production of dopamine in response to depression-inducing conditions and stress. Cistanche supplementation helps to improve cognitive function, memory, the nervous system, and issues with mood.
Griffonia simplicifolia is a woody climbing shrub native to West Africa and Central Africa that contains 5-HTP, which is a precursor to serotonin. Taking Griffonia supplementation reduces symptoms of depression by increasing serotonin levels. Because 5-HTP increases the synthesis of serotonin and it is used for several diseases where serotonin is believed to play an important role like depression, insomnia, obesity, and many other conditions.
5-HTP works in the brain and central nervous system increasing the production of the chemical serotonin. What affects sleep, appetite, temperature, sexual behavior, and pain sensation. If you are taking SSRIs or MAOIs as antidepressants avoid Griffonia simplicifolia due to potential side effects caused by increasing your serotonin levels too much. To avoid adverse effects avoid medicaments and try natural remedies as Griffonia simplicifolia supplements or another herb showed in this article.
I recommend you this other article from this blog with 10 tips to reduce the depression.
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This article is not medical advice, but this knowledge is important you share with your physician.
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