Reference: https://www.healthline.com/
Following the ADAA (Anxiety & Depression Association of America),
Anxiety disorders are real, serious medical conditions – just as real and serious as physical disorders such as heart disease or diabetes.
Depression is a condition in which a person feels discouraged, sad, hopeless, unmotivated, or disinterested in life in general for more than two weeks and when the feelings interfere with daily activities. Major depression is a treatable illness that affects the way a person thinks, feels, behaves, and functions.
These diseases affect over 17 million adults in the United States alone. However, the actual number is thought to be much higher, as many people with anxiety or depression don’t seek treatment for various reasons.
1. Omega-3 fatty acids
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
Omega-3 fats are essential fats, meaning you need to get them from your diet. Some studies show that omega-3 supplements may help treat depression. A 2020 analysis of randomized control trials including 638 women found that omega-3 fatty acid supplements significantly improved depressive symptoms in pregnant and postpartum women.
Food rich omega-3 Source: @kucherav
2. NAC (N-acetylcysteine)
NAC is a precursor to the amino acids L-cysteine and glutathione. Glutathione is considered one of the most important antioxidants in your body and critical for regulating inflammation and protecting cells against oxidative damage.
NAC is found in most protein-rich foods, such as chicken, yogurt, cheese, eggs, sunflower seeds, and legumes. Taking NAC has been shown to offer several health benefits, including boosting your body’s glutathione levels.
NAC may improve neurotransmitter dysregulation in those with psychiatric disorders.
3. Vitamin D
Vitamin D is an essential nutrient that plays an important role in your body. Unfortunately, many people don’t have sufficient vitamin D levels, including people with depression who have lower vitamin D levels than the general population
Vitamin D may fight depression through several mechanisms, including reducing inflammation, regulating mood, and protecting against neurocognitive dysfunction.
The main source of vitamin D is sunlight. This essential nutrient can treat depression, among other diseases. Vitamin D is known to strengthen receptors in the brain, thereby increasing levels of the relaxation hormone serotonin. When the amount of the hormone serotonin is abundant in the brain, the symptoms of depression decrease. Vitamin D is also found in egg yolks, cheese, beef, oranges, fish, soy milk …
Source: silviarita
4. B vitamins
B vitamins play important roles in neurological function and mood regulation. B vitamins, including folate, B12, and B6, are needed for the production and regulation of neurotransmitters like serotonin, gamma-aminobutyric acid (GABA), and dopamine (18Trusted Source).
Vitamin B6 can ease symptoms of depression by increasing nerve function in the brain as well as being able to restore hormonal imbalances in the brain – the cause of depression. Adding foods rich in vitamin B6 such as pork, chicken, fish, bread, beans, eggs, vegetables … to your daily diet will help you get optimal vitamin B6 levels.
Several studies indicate that a diet rich in vitamin B12 helps stabilize mood, improve mental energy, and reduce depression as this vitamin has the ability to keep neurotransmitters in the brain healthy. Foods rich in vitamin B12 are poultry meat, liver, and kidneys; crab, shrimp, crab, fish, milk, dairy products, beef…
5. Saffron
Saffron, also known as saffron pistil, is a brightly colored spice that contains many antioxidant compounds, including the carotenoids crocin and crocetin. More than 90% of people using Saffron are unaware of its supportive effects in treating depression. Not because the effect is not clear, but because most users are not aware of their effects.
The research results of the Australian scientists have just been published bring hope to people suffering from depression. It can be considered as Saffron as a new treatment if combined with antidepressants.
Studies have observed that it increases the level of the neurotransmitter serotonin that promotes mood in the brain and inhibits serotonin reuptake, thereby keeping it in the brain longer.
6. Ashwagandha
Ashwagandha is a herb, belonging to the Solanaceae family, native to India and North Africa. It is also known as winter cherry, poison gooseberry, winter cherry, Indian ginseng (or ginseng).
Some of the prominent effects of Ashwagandha are known as:
– Lower blood sugar
– Reduces the likelihood of cancer
– Assist in reducing stress
– Support to reduce symptoms of depression
– Male health support
– Supports muscle growth
– Improve brain function
The 8-week study involved 58 participants with perceived stress. The participants who took ashwagandha showed less of the stress hormone cortisol than those in the placebo group. They also experienced improved sleep quality.
People can take ashwagandha as a tablet or in liquid tincture form.
7. Chamomile
Chamomile, a flower in the daisy family, is a dietary supplement popular for a variety of uses including sleep problems, anxiety, digestive upset, mouth sores, skin infections, wound healing, colic, and diaper rash.
Chamomile has been used for thousands of years, including by the ancient Greeks, Egyptians, and Romans. You’ve probably most often used chamomile in the form of chamomile tea—one of its most popular uses. While many people find it to be relaxing before bed or when feeling anxious, not much research has been conducted on its effectiveness for these uses.
8. Lavender
Lavender is a flowering plant in the mint family. Many people use lavender to help soothe nerves and alleviate anxiety.
People can use lavender in the following ways:
– Make tea from leaves
Use oils in aromatherapy
– Mix essential oils into base oil for massage
– Add oil or flowers to the bath
Lavender essential oil (LEO) contains chemicals called terpenes. A 2017 Review Reliable source shows that two of these terpenes called linalool and linalyl acetate may have a calming effect on chemical receptors in the brain.
9. Rhodiola (Rhodiola rosea)
Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed. These include reduced depressive symptoms and an improved stress response, which can help your body adapt to stressful situations.
Here are some science-based health benefits of Rhodiola Rosea:
– Can Decrease Stress
– Can Fight Fatigue
– Could Help Reduce Symptoms of Depression
– Improves Brain Function
– Can Improve Exercise Performance
– May Help Control Diabetes
– May Have Anticancer Properties
The herb may exert antidepressant effects via its ability to enhance nerve cell communication and reduce the overactivity of the hypothalamic-pituitary-adrenocortical (HPA) axis.
