| Depression tips |
[Jul. 1st, 2008|11:24 am]
Depressed Adults
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I just posted this on my LJ. Reposting it here in case anyone is interested.
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I meet a lot of people who can't get treatment for depression because they can't afford it, can't find a good therapist, can't tolerate the medications, or because there is just too much of a stigma against it in their culture/subculture/job/family.
Anyway, these are some things that help somewhat, and if you do all of them it should help a lot.
Stuff you can do:
1. Stop eating sugar. Seriously. It's the worst thing for it.
2. Stop drinking alcohol.
3. Exercise every day, even if it's only for a few minutes.
4. Talk about it. Even if it's anonymously on the internet.
5. Educate other people. If anyone tells you to "just cheer up" or that you're "being difficult," don't just sulk, lecture them on how depression works. You'll feel better because you've done something proactive.
Supplements:
St. John's Wort has been shown to be effective for mild to moderate depression. If you have major depressive disorder, don't waste your money on it. If you do take it, remember that it's an MAOI inhibitor and could have interactions with some drugs. In the US, non-drugs like St.John's Wort are not regulated and to NOT have to put warnings on the box. You need to research it yourself.
Omega 3 Fatty Acids: Usually flax seed or fish oil. They may have the same amount of Omega 3 fatty acids in them, but for whatever reason I don't know enough about biology to understand, we can't actually absorb much of the Omega 3 in flax, so fish oil is better. Important: The dosage recommended on the bottle is always 1000 mg. The dosage that has been shown effective against depression is 2000 mg. I took 1000 mg for months with no effect at all, but when I read that and switched to 2000 mg, there was a noticeable improvement in my mood.
Iron: I don't know why, but low iron makes depression worse.
Chromium: Chromium supplements are supposed to help stem sugar cravings. It didn't actually help me but it helped two of my friends a lot.
Food:
For you non-vegetarians, raw beef is awesome. Perks you right up. Go get a plate of beef carpaccio or steak tartare. I also find raw or smoked fish helps. Possibly the Omega 3, maybe the protein, I don't know.
Vegetarians: Make sure you're getting enough protein. My doctor sent me to a dietitian who said to remember that the USRDA of protein is the minimum and that most people need more than that.
Chocolate: Don't. Chocolate itself is a mood elevator, but the sugar that goes along with it is very bad. It may make you feel better for an hour but you'll feel worse later. |
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