Question:

Lately I’ve been feeling both depressed and emotional. Is there anything I can do naturally to help me feel better?

Question

Elizabeth Somer, M.A.,R. D.

Mood swings and depression can be symptoms of a variety of physical or emotional issues, but in many cases, feeling under the weather, irritable,

or down-right depressed can be improved, if not eliminated, by some simple changes in how and when you eat. First, eat regular meals, starting with breakfast, meal skipping, severe dieting, and erratic eating habits can contribute to depression. Even a bowl of whole grain cereal topped with nonfat milk and a piece of fruit can start the day off right. Second, an all-carb snack raises levels of a nerve chemical called serotonin that improves one’s mood. Skip the quick-fixes, such as caffeine and sugar, since they aggravate depression. Instead, focus on whole-grain carbs, such as air-popped popcorn, a whole wheat English muffin topped with jam, or a cinnamon-raisin bagel with honey to get your serotonin ‘fix’. Third, include two to three servings of fatty fish, such as salmon, in your weekly diet; the healthy fats in fish, called omega-3s, help curb depression and irritability. Finally, take a moderate-dose multivitamin to fill in the gaps on the days you don’t eat perfectly and to supply the nutrients important for brain and mood function, including vitamins B6 and B12, folic acid, selenium, magnesium, and iron.

Elizabeth Somer, M.A., R.D., is the author of several books, including Food & Mood (Owl Books, 1999) and Nutrition for Women (Owl Books, 2003).

Amy McDonald

Whether or not you seek professional help for minor to moderate depression, check-in with yourself in the following areas: sleep, diet, exercise, entertainment. Are you getting enough sunlight? Laughter? How about re-arranging the furniture or office space? Sometimes even a little change can make a difference. Essential oils can also really shift one’s mood and are easy to carry in your pocket and car. When you’re stuck in traffic or frantically multi-tasking, a personalized blend of oils might be just the solution! Research proves that such scents as citrus, grapefruit, and lavender, can alter brain waves and heart rhythms, helping to restore your natural balance. A few deep breaths are always helpful, both in the moment and because they remind you of all the wonderful tools for self-management you already possess and know how to use. Be gentle on yourself, and remember to apply the many self-care things you already know!

Amy McDonald is the VP of Spas for the Living Spa, a company committed to offering green architectural design, strategic marketing, spa/program development and branding for companies committed to sustainability, health and wellness.

Jessica Smith

As a wellness coach, I have found that many clients have experienced relief from mild depression through exercise. Numerous studies have cited exercise as a helpful way of treating depression, mainly because it can help relieve stress and anxiety and improve sleep. Exercise also allows for a sense of self esteem and mastery (which helps when you might be feeling your life is getting out of control and/or mood swings). And it doesn’t matter what type of exercise, research has shown that aerobic and non-aerobic exercise were equally beneficial in reducing depression and its symptoms. Try setting simple, realistic goals for yourself such as walking with a friend around your neighborhood for 30 minutes once this week. Schedule exercise into your calendar like you would any other appointment. Do something you enjoy, make it social and get outside. You might find that exercise not only lifts your mood but lifts your rear too!

Jessica Smith is Managing Director of In Wellness Systems, LLC and is a certified Wellcoach and personal trainer.