Many people live with a diagnosed mental disorder, and reports show that cases of depression have doubled in the UK since June 2019. Anti-depressants have had a major breakthrough in treating depression or low mood, but there could be some new alternatives in the market.
Unfortunately, there’s a lot of stigma attached to anti-depressants, and while they are incredible, they’re also not for everyone. Perhaps you’ve been experiencing some mood swings lately. Or, perhaps your depression is more seasonal, and you’d prefer an au natural method to help you during certain times of the year. Whatever the reason, if you’re looking for an alternative, here are a few scientifically proven, and some yet-to-be studied remedies for depression.
1. Are you feeling the SAMe?
SAMe (or S-adenosylmethionine — try saying that after a couple of glasses of vino!) is a naturally occurring chemical in the body. Research shows that not producing enough of this leads to symptoms of depression. SAMe is yet to be approved by the board as a direct solution or replacement for antidepressants, but its properties can dull the depression.
When taken to trial, there’s not a huge amount of conclusive evidence. However, over 40 studies have shown that for patients with low amounts of SAMe, their symptoms of depression stabilised after taking oral supplements.
While SAMe might be effective in treating depression, it’s important to note that researchers found it was unhelpful for people with bipolar disorder, as it increases symptoms of mania. Some people also reported feeling nauseous.
2. O-Mega Brain Food
Boy, oh, boy! I’ve been waiting for the day to tell you that it’s healthy to eat fatty foods! Fats sometimes have a bad rep — but let me tell you — they are crucial for elevating your mood. Okay — not all fats (sigh), mainly the ones high in omega-3. Researchers are still confused as to why, but there has been significant evidence that they contribute to optimal cognitive functions.
One report from 2015 found that fatty acids helped children and adults in combatting symptoms of depression and increased their mood. Before you google “foods high in omega-3” — let me save you some time. The best source is fish, like salmon, mackerel and fresh tuna; but eggs and nuts are also full of fats. If you are vegan (or if you just can’t stand the taste and smell of fish), then there are supplements which you can buy from your local pharmacy. It’s never been better to pop some pills!
3. Ancient Wonders of Lavender and Saffron
Lavender has been renowned for its calming properties, particularly against stress and anxiety. So it’s not surprising that it’s been tested against depression and low mood. One study found that inhaling lavender oils for 4 weeks could prevent the onset of postpartum depression in women after childbirth.
Furthermore, scientists have found that lavender can greatly improve sleep. Many people with depression also have difficulty trying to get a good night’s sleep, usually as a result of the anxiety, neuroticism and negative thoughts. This can tend to be a vicious circle, as lack of sleep affects anxiety, which in turn affects mood. It’s rough — but a drop of lavender extract could do the trick. Research shows that wearing lavender patches and inhaling the scent helps to improve sleep quality, therefore improving mood.
And lavender isn’t the only plant with anti-depressant qualities. The popular spice, Saffron (known in the pharmaceutical world as Crocus sativus) has also earned a reputation in medicine. Historically, this herb was used as an opioid for pain relief between the 16th to the 19th century. While there hasn’t been enough research, the short-term effects of saffron have arguably reduced the negative symptoms of mild-moderate depression.
Modern-day clinical trials found that over a span of 8-weeks, saffron was more effective than a placebo and just as effective as popular treatments like fluoxetine. There are still some creases to iron out though. Ingesting 5g or more of saffron could be toxic, especially if you’re pregnant. However, if you’re just sprinkling a little into your food, it’s pretty harmless.
4. Getting Your 5-HTP a Day
Short for 5-hydroxytryptophan, this chemical is essential for producing the neurotransmitter Serotonin, which is also responsible for promoting a happy mood. Research on depression found that increasing 5-HTP can also elevate serotonin in persons low in the chemical, and therefore, improve symptoms of low mood.
5-HTP is probably the closest natural form to SSRIs. Indeed, several studies show that taking this chemical orally as a supplement significantly alleviated symptoms of depression. So it’s worth considering how you can increase your daily dose.
Some ways to naturally trigger 5-HTP production include, eating dairy products like cheese or milk, animal proteins such as chicken and turkey, or even sunflower seeds and collard greens. If this doesn’t help your low mood, it will certainly improve your diet!
5. The Pretty St. John’s Wort
This sounds more disgusting than the reality — it’s not actually an ugly wart. In fact, St John’s Wort comes from a wild yellow flower (Hypericum perforatum) and has been used as medicine for centuries, in particular, for mental health conditions.
A lot of research has tested its effectiveness against mild to major depressive symptoms; it’s been found that this extract was more successful than placebos when treating depression. Further, this natural source was just as potent as the qualities of standard anti-depressants, but with significantly fewer side-effects.
It can be sold as a dietary supplement over-the-counter by most pharmacies or stores. However, you cannot use St.John’s Wort and anti-depressants or other prescribed medication in tandem. This can cause a life-threatening spike in serotonin — yes, you can have too much of a good thing — and also lead to incidences of psychosis. So consult your GP and make sure you always read the label; it’s also advised not to take this supplement for more than 12 consecutive weeks.
Before you go…
A word of caution: it’s not advised to take any of these alternatives with any other prescribed medication. Furthermore, avoid trying to treat depression on your own. It’s okay to reach out for help and get a professional opinion. You’re not a burden, and no case is too small or invalid. Everyone’s experience with depression is unique, but you deserve to be supported.
If you have been feeling particularly low, reach out to someone you trust or a GP. Your coordinator at WellBe can also recommend therapists, counsellors or extra resources to support you during this difficult time.
Written by Naida Allen
WellBe is spearheading the way to a brighter future for corporate wellness. Our innovative portal is scientifically designed and tailored to each individual employee to improve their wellbeing. We specialise in a range of services from coaching and therapists, to meditation and reading materials. Our aim is to reduce workplace stress that costs UK businesses £42 billion per year. Get in touch with us by visiting our site wellbe.global for more information.
