The ABCs of Naturally Treating Depression and Anxiety
Believe it or not, the best antidepressants on Earth do not come from a pill bottle. From improving the quality of your sleep to taking up a hobby and becoming more active, making simple changes in your life can significantly boost your mood and help prevent depression and anxiety!
We’ve all heard the unsettling facts about depression and anxiety. Combined, the number of diagnosed cases continues to rise to over 350 million people worldwide, making it the single leading cause of disability. As whole body physicians, we love helping our patients discover their potential in living a vibrant life that is free of debilitating emotional and mental barriers!
Although there are several ways to holistically combat depression and anxiety, here are the ABC’s that effectively lay down the foundation of your health.
A. Activity
You’ve probably heard this before, but listen up. Exercise is incredibly effective and valuable to boosting your mood and physical body. Remember, what works for one person does not mean it is the best for you. You don’t have to run a marathon to gain the benefits. Maybe yoga and pilates should be your form of exercise. Try a walk in the park. Activating your body activates your brain. Mounting studies show that a minimum of 30 minutes of activity a day can greatly reduce your stress hormone, cortisol, which can directly affect mood and depression!
B. Body Work
The mind/body connection with different types of bodywork is extremely powerful. Chiropractic manipulations directly affect the neurological system of your body, signaling the brain to function at its optimum. Therapeutic massages can create relaxation and activate/release “feel good” chemicals in your body. Finally, acupuncture, used for depression and anxiety, is a favorite modality practiced at Innovative Health Partners. Not only does it force you to relax and clear your head as you lie in a dark room with relaxing music, but it creates whole body balance. There are specific acupuncture points utilized that signal the parts of the nervous system that control mood, hormones and neurotransmitter activity, bringing you clarity and peace.
C. Cortisol Balance
Many people aren’t aware that a simple saliva test can reveal more about your body’s hormones than conventional blood tests. Testing levels of cortisol, DHEA, estrogen, progesterone and testosterone gives us a wonderful authentic blueprint of adrenal function. This provides valuable clues about your constitution to allow us to treat you with a more individualized and effective treatment plan.
*Keep in mind, neurotransmitters are usually the target for depression and anxiety, but don’t discount the effects of hormones and the relationship between the two.
Bonus tips to help with your depression and anxiety:
– Learn about and implement a primarily anti-inflammatory diet. Studies show that depression is a “symptom” or result of inflammation in the body and brain. Read more about what constitutes an anti-inflammatory diet here.
– Get out in the sun or supplement vitamin D. Low levels of vitamin D have been shown to cause mood changes, depression and anxiety. Think about your mood during the winter months. Do you get S.A.D.? Seasonal Affective Disorder is real and can be prevented simply by increasing vitamin D. Read more about vitamin D here!
– Practice gratitude. Incorporating gratitude into your daily routine is a wonderful way to begin or end your day! This can ease the symptoms of depression, stress and anxiety. When we regularly focus on what we have, rather than what we don’t have, our mood and mindset change immediately. Try to voice gratitude to people around you and even keep a gratitude journal.
“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.” -Lao Tzu