There’s nothing wrong with feeling sad here and there, but sometimes, feeling ‘down’ becomes something more.
If you find yourself requiring additional help, beyond the typical recommendations, this article’s for you. And even if you aren’t overly depressed, but just want some ways to put a pep in your step, look no further.
Beyond medications like SSRIs prescribed for depression and anxiety, there are many natural antidepressants.
Let’s discuss five science-backed antidepressants that can do wonders for your daily routine.
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1. Omega-3 Fatty Acids
Omega-3 fatty acids are often considered ‘the good fat,’ and for good reason. They’re vital to your brain health, and can fortunately be found in everything from salmon and mackerel to walnuts, flaxseeds, kale, spinach, and more.
One of the beauties of omega-3s is that they’re linked to regulating your neurotransmitters, which in turn helps regulate a hormone called serotonin. Without proper levels of serotonin, many people may feel depressed or anxious.
In one review of studies, people who were supplemented with omega-3 were found to have a marked reduction in symptoms of depression.
For the best source of omega-3s, consider eating more fatty fish and incorporating seeds and nuts, especially chia seeds.
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2. Aerobic Activities
Cardio comes in all shapes and forms. You can run, jog, swim, cycle, dance – there are numerous ways to embrace aerobic activity. The reason these types of activities are so good for depression is that they release endorphins, which are directly linked to improved mood and well-being.
In fact, research from the Journal of Clinical Psychiatry has found that individuals participating in regular aerobic exercise experienced major improvements in how they felt and perceived overall life.
If you can, try to get 150 minutes of moderate activity every week. This can be something as simple as a brisk walk, but the key is consistency. As long as your heart rate is elevated, you’ll be getting benefits from the exercise!
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3. Saffron
Saffron is one of those spices with countless uses. Derived from the Crocus sativus flower, saffron is used in everything from recipes to medicines, coloring agents, perfumes, and even as a prized gift in cultural traditions.
However, did you know it’s also linked to improved serotonin levels in the brain?
Turns out, studies show that supplementing with saffron can help with numerous ‘affective disorders.’ By adjusting the chemistry of the brain, saffron helps reduce feelings of anxiety and hopelessness, while boosting feel-good emotions like peace, happiness, and joy.
Looking to get more in your diet? It’s a great addition to soups, teas, and rice. And if the high price has you down, using a supplement form instead may be your best option.
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4. St. John’s Wort
If you haven’t heard of Hypericum perforatum, also known as St. John’s Wort, you’re not alone. Used for centuries as an herbal medicine, this flowering plant is known to regulate neurotransmitters such as dopamine, serotonin, and norepinephrine.
In one meta-analysis of research studies, scientists found that St. John’s Wort significantly outperformed placebos in its ability to relieve depression.
However, one word of caution. Because this plant sometimes interacts with medications, it’s important to talk to your doctor before taking it. The good news is, if you’re cleared to take it, there are many ways to do so. Supplement form, teas, and tinctures are all bioavailable ways to enjoy St. John’s Wort.
5. Rhodiola Rosea
Also known as ‘golden root,’ this herb is recommended for anyone trying to relieve stress and enhance their mood. Stemming from Eastern medicine, Rhodiola rosea is what’s known as an adaptogen. This means that it has special properties that allow it to boost your body’s natural defenses.
In other words, it allows your body and mind to adapt to a full range of external and internal stressors. That’s why it’s great for handling stress, reducing fatigue, and allowing your body and mind to function optimally. Because it allows you to be more resilient and adaptive, it’s also linked to lower levels of depression and anxiety.
For the best results, enjoy it in your tea, powder, or supplement form in the morning. This will allow you to maintain consistent mental and physical energy levels throughout the day.
By trying natural antidepressants like Rhodolio rosea, saffron, St. John’s Wort, omega-3s, and good old-fashioned exercise, you will notice a difference. It may take a little time, but with diligence and self-accountability, the changes in your mood will come sooner than later.
Talk to your doctor, locate a good provider, and begin your journey to improved health and well-being today!
