Depression
Natural Remedies

Natural Remedies for Depression | Holistic Treatments & Supplements

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
OTC Natural Lithium
Posted by Lilac (Northern Usa) on 07/23/2014
★★★★★

Over-the-Counter Natural Lithium and other Helps for Depression

I have a diagnosis of Dysthymia, Bipolar 2, Cyclothymia and Depression. (From different psychiatrists). I have been battling chronic sadness for years, and long ago I took antidepressants. They made me hypomanic, so I took prescription-strength Lithium, 900 mgs./Day, which brought me back to how I was. For years I stopped all drugs, and I have t tried many things to cure my mood disorder. Recently I found over-the-counter low-dose Lithium, and it is working excellently so far. My mood is better. My chronic depression lifts. Below I wrote some of the forms of OTC Lithium. I've been taking the first two. The Amazon reviews for the OROTATE form are also stellar. I would avoid Lithium Aspartate because the Aspartate part is not good for neurons. It's excitatory. Micronized IONIC form is available on Amazon, and ionic minerals are reputed to be the best absorbed. Lithium is also helping my sleep. It is reported to increase serotonin. I've been taking one dose at night and one dose in the late afternoon, when my mood begins to slip. I take both ionic Lithium concentrate and Li-zyme, as needed. (See below, with the forms.) A DNA test I took showed a higher-than-normal risk for Manic Depression. So I assume this mood disorder has genetic etiology. The ionic form I take is liquid, so I take it sublingually, and that way I need less, since none is being lost in digestion. You can see from the forms of OTC Lithium (below) how low the doses are. I don't even take one milligram per day. Amazingly, Lithium is effective at these low doses. Studies show that Lithium may also help to heal from STROKE, because it encourages Neurogenesis.

THREE MORE NOTES ON DEPRESSION:

1. Mine is also alleviated by cutting out foods I am sensitive to. The big ones for me are Gluten, all Dairy (yes even the fermented forms), and Night Shades, especially potatoes. If you have depression, it is IMPERATIVE to find out if some foods may be causing your problems. When I cut out gluten, I got a whole new life. I was in graduate school, and before I cut out gluten, ALL of my term papers were late, and I labored over them. After a gluten-free diet, NONE of my term papers were late, I whizzed through them and started taking more classes at the same time. My brain was cleared. Most people think nightshades only cause arthritis in sensitive people. Well depression goes along with the achey joints. (For me, potatoes are the main culprit.) So find out what foods you are sensitive to. JJ Virgin's book THE VIRGIN DIET is a good place to start to find out about food sensitiviy. If you are sensitive to a food, it can ruin your day, not to mention your life.

2. Eat fermented foods--best before meals, but anytime is fine. Your gut has more to do with your brain than you know! Get your good bacteria and you will be smiling. I said before meals because on an empty stomach you will get most benefit. You can go to culturesforhealth.com or wildfermentation.com and learn to make these great foods. It's a cinch. Probiotic powders, capsules, etc. are fine. However, you get FAR more of the good bacteria in the fermented foods, and eating them with food also prevents stomach acids from destroying them.

3. You can also try sleeping grounded. It helps me a little. Look up "earthing" online and you will learn a lot. You can also walk around barefoot--on MOIST ground is most effective. If the earth is dry, take a spray bottle and spray your feet with water or better, salt water for best conductivity. OTHER THINGS: I don't have to tell you what you already know: cut out sugar, take omega 3, cut out omega 6 oils (they are inflammatory and block omega 3), exercise, do not expose yourself to computer-screen or other bright lights at night (the blue waves in light block melatonin and disrupt sleep), get some sun and Vitamin D, etc. I'm trying to concentrate here on what isn't so well known. Eat an anti-inflammatory diet: people are not aware that inflammation can also cause depression. Some people have a genetic defect which makes it helpful to cut out foods with high sulfur. You can get your entire genome by 23andMe. It will cost $99.00. Then you plug in your genome to sites that will interpret it for you. Some people need more dopamine: you can take Tyrosine (be careful not to take it with any other protein), or try the herb Mucuna Pruriens, which has natural dopamine. If you need more serotonin, try Tryptophan or 5HTP, without taking any protein within an hour or so of them. (Or try OTC Lithium--see above.) Low barometric pressure, as before or during rain or storm, can also bring on the blues in susceptible people. (I'm one of them). FORMS OF OVER-THE-COUNTER LITHIUM "Ionic Lithium Concentrate" (Lithium Chloride) I bought from New Beginnings Nutritionals. Liquid. 10 drops = 500 mcg. www.nbnus.com (see also micronized ionic) "Li-Zyme" or "Li-Zyme Forte" Biotics Research Corporation . Widely available on Amazon, and the nutritional-supplement companies. I bought mine from ProfessionalSupplementCenter.com or Pureformulas.com. 1 tablet = 50 mcg or 1 tablet Forte =150 mcg. "Lithium Orotate" Available at all the above places. many manufactures put it out. It's usually sold in 5 milligrams. New Beginnings, above, has 10 milligrams. AVOID LITHIUM ASPARTATE

5-HTP
Posted by Misty (Indiana, US) on 07/18/2014

I also forgot to mention that it has all but completely killed my appetite. I noticed I can't seem to eat more than 1000 calories a day. I've been trying to force myself to eat more but just feel nauseous. I previously had zero problems eating enough.

@Timh Just because it's a naturally occurring amino acid does not mean that it won't cause problems if dosed unnecessarily. Overdosing on any essential nutrient can cause harmful side effects and even death. I have done my research and found that these are all documented side effects of 5-HTP, so clearly it doesn't work for everyone.

Also, I don't believe I need to detox. I eat very clean (paleo and mostly organic), live in a rural area, and detox several times a year. I rarely ever get sick and do not have any other symptoms that indicate toxicity.

However, thank you for your recommendations. I have tried St. Johns Wort, but it doesn't work for me either. I do take some L-Tyrosine in a supplement called True Focus, but I have never tried it separately. I did see marked improvement with SAMe in the past, but I tried 5-HTP in the hopes that a less expensive alternative would work for me.


5-HTP
Posted by Gord235 (Vancouver, British Columbia) on 01/29/2018

CAUTION: If coming off of an SRI (saratonin reuptake inhibitor) such as paxel, do not stop the SRI suddenly (cold turkey). Instead, cut your dose in half for a week then take 1/4 dose for the second week.

5HTP can be started at any time and will not interfere with an SRI. Start with 50mg/day of 5HTP, then increase to 100mg/day if required.


Acetyl L-Carnitine
Posted by Paul (Saint Louis, Mo) on 05/19/2013
★★★★★

Acetyl L-Carnitine has changed my life as well. I have suffered from depression since I was a child, have tried every medication out there and nothing seemed to work. Also, I found out I had candida, and everything I have done to bring my GI tract back into balance has helped the depression, OCD, worry, and ADHD. I take probiotics before bed, which has made a huge difference. L-tyrosine has helped me a lot. My biggest help was finding out that I was low in stomach acid. Treating that with Betaine HCL has changed my life and enabled me to actually "absorb" vitamins and nutrients from food that I couldn't before, this has changed my life.


5-HTP
Posted by Andreea (Grimsby, On< Canada) on 10/23/2012

Hi, I was on effexor for about a year and decided I would stop, since it made me feel like a zombie. I did it alone, with no medical support. I started by lowering the dose. Half a dose one day, full dose tomorrow, half a dose next day and so on for about a week, then one more day added with the lower dose, on so on until I got to the minimum dose every day of the week. Then I would take it one day on, one day off and so on. The first few days with no medication were hard, I had headaches and I was a bit confused and couldn't focus, but I was determined. So, slowly, one day at a time, I stopped taking it altogether. I hope this helps.


Multiple Remedies
Posted by Jennifer (Sunrise, Fl, Usa) on 04/01/2012

Depression is an extremely complex problem that is very difficult to treat. I know because I was diagnosed with clinical depression and have been clinically depressed on and off the majority of my adult life. At my worst, I was unable to get out of bed and failed classes in college. Now I am a successful law school graduate. Luckily, I am much better now, thanks to a number of lifestyle changes, but I know I will always need to take care of myself to prevent another relapse.

Depression is a multi-faceted problem. You need to treat it on three levels: physical, psychological, and environmental. There are 4 books that have been key to me on this journey. 2 I will mention here. The first is "Perfect Health" by Deepak Chopra, which introduced me to the life-changing practice of Ayurveda. The second book, my holy grail that I give to everyone I know who has depression, is "The Chemistry of Joy", which balances Eastern/Western methods for a truly holistic method of treatment.

Physical - If you want to kick depression, prepare to put in a tremendous effort and to make a lot of lifestyle changes. The two things that have helped me the most is cleaning up my diet and getting regular exercise. I switched to eating whole, natural foods. I cook my own meals, and if it has something in it I can't pronounce, I don't eat it. I eat lots of serotonin-producing foods (meats, eggs, cheeses). I only use all-natural cosmetics, cleaning products, laundry products, deodorants, shampoos, etc - NO CHEMICALS! Supplements: 5-HTP was initially instrumental in getting me back on track, but after 2 years I had to stop using it because it gave me irregular heartbeats and chest pain. Magnesium supplementation (or epsom salt baths) are also really wonderful for curbing depression and anxiety. I have had the best results using ionic magnesium citriate. Vitamin B supplementation is also very helpful. Get as much fresh air and sunshine as possible and aim to get exercise at least 5x week. Drink 8 glasses of water every day. Yoga, meditation, cardio workouts, and reiki are also miraculous for depression. Be gentle with yourself. Do a self-massage with warm oil everyday, morning and night, with an oil that is suited to your "dosha" (ayurvedic type). For a quick "boost", ACV helps (as others have said here), or I make a shake with bananas, milk and raw cacao powder. If you are smoking, drinking, or using drugs, you need to cease use before you can start really healing yourself.

Psychological - One cause of depression is a pattern of negative thinking, usually learned in childhood. Did your parents, siblings, or friends tell you or make you feel like you were never good enough? Were you ever verbally or physically abused? Were you teased? Did you experience trauma in your early life? You may not realize it, but you may be talking to yourself the way that THEY talked to you - "I'm not good enough", "I can't do this", "I'll never have... " If this sounds like you, CBT (Cognitive Behavioral Therapy) will help greatly. You can do this with a therapist or do it yourself, but please note this is not an easy task and you will need to put in effort everyday to re-train yourself out of this kind of thinking. My therapist recommended the book "The Feeling Good Workbook" and I still use the lessons everyday. Another book along the same lines is "Heal Your Life" by Louise Hay - a good book on positive self talk. Be thankful for the good things in your life. Also, having a spiritual practice (religious, or even something like yoga, which balances the spiritual with the physical), helps us put everything in perspective.

Environmental - Have a support network. When people are depressed, they tend to isolate themselves from family and friends. As much as you don't want to go out and do things, force yourself to do them. Let people know what you are going through. Take one day at a time. Join a support group. Surround yourself with positive, loving, people. Turn off the news. Get rid of the "toxic" people, influences, and habits in your life. Your parents, your friends, and your family may have hurt you. Maybe they were once victims themselves - forgive them. And above all, remember that you are not alone and you deserve to be happy!

If you have tried everything and you still are struggling with depression, please seek help from a trained psychologist or counselor. I know what a dark, awful place depression can be and you don't want to be there alone. While I think that lifestyle changes and CBT can help most people, if this doesn't help you, medication might be life-saving. Your life is too precious to spend in pain.

I wish you good luck on your journey... Xoxo

Apple Cider Vinegar
Posted by Bess (Calgary, Alberta, Canada) on 10/19/2011

Hi Seekthetruth - It's unfortunate that your friends don't believe in alternative medicine for their son's depression (especially since the conventional methods don't seem to be working for him). However, since he is an adult (you mentioned he was an adult male, under 30), he can decide for himself. By all means, share whatever you can with him. If his parents forbid you to do this, then they don't value your friendship. Their son's health is more important especially since you feel time is running out.

My sister-in-law has been in and out of psychiatric hospitals, had counselling, threatened suicide, took every medication ever made for depression (and endured the serious side effects) for years (she is in her 60s now). What has made a huge difference was cognitive behaviour therapy (CBT) and a change in her diet. She lived on processed food, artificial sweeteners (didn't want to gain weight) and a host of quick and easy meals that you just pop in the microwave (another evil - microwaved food).

Taking responsibility for what she put in her mouth was a huge challenge (and still is) but as long as she stayed away from junk, ate healthy, nutritious food (as in home cooked and not that frozen stuff with a million additives), NO sweeteners (even natural ones), took fish oil, Vitamin D, Vitamin B Complex (with extra Vitamin B12 - Connie is so right about Vitamin B12), drank enough water, exercised moderately, her depression lessened and her coping skills grew. She was able to be weaned off her pills by her doctor, with help from the cognitive behaviour therapist.

She also went to amazon.com and typed in depression in the search field. She then went through the list of books and read the customer reviews. This is important feedback. When she found a book (tape, whatever) that had overwhelmingly good reviews, she got it from the library (she's on a limited budget). This reinforces for her that she's on the right track. When she cheats and doesn't eat properly, becomes dehydrated and just sits in front of the TV (another depressive - especially the news), she starts sliding back into a depression. It isn't easy for her - she really has to work at it but the outcome is worth it.

A Web site that may give you "ammunition" for a nutrition-based lifestyle for someone who is depressed is www.mercola.com search for antidepressants and you will find many articles on how NOT to get on them in the first place and, if you already on them, how to get off of them. Also of interest are the comments from people who read the article. They have a lot to offer - many of them have suffered from depression.

The young man has a chance when someone like you guides him in the right direction. His desire to "live simply, without the chaos" may help him make that decision. Good luck.


5-HTP
Posted by Anon (Somewhere, Usa) on 08/25/2010

PLEASE PLEASE PLEASE talk to either your doctor or a pharmacist before you proceed with this. I took meds for panic attacks and the side effects were the most horrible experience to go through during the weaning process. A family member went through bad experience with it too and ended up trying to end her life. These medications are dangerous and should be illegal for doctors to pass out scripts the way they do.


Acetyl L-Carnitine
Posted by Robin (Minneapolis, MN) on 06/06/2009
★★★★★

I have had depression most of my life. Everyone's body chemistry and brain make-up is different and that is why dr's have a hard time finding the right meds for people with emotional problems. Anyway, I have just put up with it all these years as I don't like taking Rx. By accident, in taking some acetyl-l-carnitine, I finally realized I wasn't depressed anymore. Not happy, just not down in the pits for a change.

I think Americans are having to eat such nutrient deficient foods that synthetic supplements can't completely cover as good as Mother Nature can; that whole populations are having subclinical and even clinical deficiencies that are being labeled as 'this or that problem' instead of what it really is!

Anyway, I was taking 500mg/day on empty stomach. Another thing it is good for is the heart. L-carnitine is better, but this other helps some with the pressure on the chest also.


5-HTP and Pyridoxal 5 Phosphate
Posted by Tim (Perth, Western Australia) on 03/13/2009
★★★★★

I am a 46 year old male who has suffered from regular bouts of depression for most of my adult life. These depressed episodes were not usually linked to any situational cause and indeed could be very difficult to understand for my family because there was no obvious trigger or reason why I was depressed. The symptoms presented as physical as well as mental and I would suffer from joint pain, lethargy and extreme nausea and in severe bouts even cold sweats and shivering that would last for days and sometimes a week. I have tried prescription anti-depressants but the side effects were almost as bad as the ailment so I resolved to put up with the ups and downs (I only probably had episodes bad enough to take off work maybe twice a year).

About 2 years ago someone put me on to 5 Hydroxy Tryptophan or 5-HTP as a precursor to serotonin production and I decided to give it a try (the potential for weight loss was an added incentive) and I found the results somewhat hit and miss until after some research and experimentation I hit on the combination of 5-HTP (100mg) combined with Pyridoxal 5 Phosphate (15mg) (the active enzyme version of vitamin B6 and assists in the conversion of the 5-HTP to serotonin) taken first thing in the morning on an empty stomach (I avoid eating for at least half an hour). The theory from my research into taking it on an empty stomach is that this avoids the 5-htp metabolising into serotonin in the stomach before it can be absorbed into the bloodstream. Further, I have found that the active version of B6 is more effective than the common variety version (pyridoxine) because I think I struggle to metabolise the pyridoxine variety into the active enzyme and therefore have a natural B6 deficiency (probably why I don't produce enough serotonin).

I haven't had a bout of depression for over 12 months now despite the fact that I have experienced (as many others have over the past 4 months) the most stressful and extreme anxiety creating environment of my professional life.


Rhodiola
Posted by Mary (Newport News, VA) on 04/08/2008
★★★★★

Wow! Where do I start. I have been obsessed with your website for a couple of months now. It started when I was looking for an alternative to visiting a Dr. yet again for recurring UTI's and yeast infections. Well, that was easy. I started using Borax, Sea Salt, and I started oil pulling. These of course gave me more benefits than just no UTI's, or yeast infections. This has been an expensive venture. I am constantly browsing natural food stores, and have used several other remedies. My sunuses are amazingly better, and I think one of my favorite discoveries here is VCO. I am a youthful looking 49 year old. But I have always had very oily skin and have fought acne my entire life. I started washing with Baking Soda, using a ACV toner and following with VCO. No more acne. NONE! I bathe in Borax and Epsom Salt and use VCO as a moisturizer. My cellulite is going away. And, the rest of my skin seems to be doing an age reversal. I have a lot of sun damage for years in the sun in my youth in California. And the main reason I am praising this site; after having such amazing results from all I have listed so far. I was given the courage to stop taking my antidepressants. I have clinical depression. One of those things that runs in the family. I was convinced that I would be on antidepressants for the rest of my life. There was no way I was going to risk feeling like I remember feeling. I started lowering my dosages (I was taking Wellbutrin and Zoloft without any noticable side effects). I purchased some Rhdiola, and just waited to see what would happen when I stopped completely. Keeping the Rhodiola handy for when/if I needed it. Last night I was really edgy. I was very crabby with my kids (I got a late start here and have three at home, ages 15, 13 & 8) until one of them asked me about my medications, and I realized where I was. Later I found myself on the verge of tears for no good reason. I took my first Rhodiola this morning, and within a few hours knew I was feeling better. I took another one before lunch, and I cannot believe how good I feel. IT WORKS! I never would have believed anyone would get me off my medications. THANKS TO ALL OF YOU! And I'm sure my kids thank you. Now I will be looking for the 5htp

Cayenne
Posted by Anne (CA) on 10/13/2022
★★★★★

I used cayenne this past month as a remedy for tachycardia.However, I thought the same thing as you, that my mood was better. I put a little bit in my hot herbal tea such as chamomile or hibiscus.


Apple Cider Vinegar
Posted by Cathal (Canberra, Australia) on 10/01/2007
★★★★★

On Friday 14 September 2007 I went to the doctor. I'm 63. While there I asked him to take a look at my Knuckles on my left hand, which have had a rough dry scaly bumpy patch with a yellow white crust, which I have had for several years making my hand look pretty ugly. Nothing that I have tried could ever shift it. He said that it was Solar Keratosis (also known as an actinic keratosis) and gave me a computer print out article. He said that there was a slight chance that it could eventually turn into a skin Cancer called squamous cell carceinoma. I asked how to get rid of it and he listed: freezing it with liquid nitrogen, cutting it out or scraping it off under a local anesthetic, or using a creme or gel that could take up to three months to work and which may cause inflammation and blistering, or I could have Laser surgery or he could cauterize it with a searing hot iron or an electric current or use caustic burning substance. Uh-oh! When I got home I hit the internet quick smart and looked it up the malady on this and other sites. I then looked through my cupboards and found some Apple Cider Vinegar that my deceased wife had bought over 12 years ago. I tried some right away topically and went to the Health Food store and got some "fresh" ACV (imported from the USA) with the "Mother" in it. Today is the first of October (about two weeks later) and with 2 or 3 glasses a day of a 'splash' of ACV, bit of local honey and spring water from the supermarket plus a cotton bud tip as a device to put some of the old ACV on the knuckles, they are now completely clear! The skin is smooth, there's no roughness and some other assorted skin irritations have cleared up as well. My usual 'aches and pains' are far less prevalent. I am also less "Down" and feel generally quite a bit more positive. Sleep is deeper and less disturbed with getting up in the night reduced to once or twice a night with some nights being slept all the way through. I also seem to have more energy and less appetitie (which is good as I am getting more girth with age)! I also have far less indigestion. The only "side effect" was a few whitehead pimples at the beginning few days, which I took to be my skin generally throwing off some bodily toxins. If I am having a so-called "placebo effect" or if some learned academic says that this is really only "mind over matter" or the "power of suggestive thinking", or if someone says that my doctor "mis-diagnosed" me, well, I don't care! The damn unsightly thing has disappeared, leaving me feeling much better all 'round! It is the cheapest and most effective alternative I have ever tried and I am pleased that I don't have to undergo any painful or expensive chemical or surgical procedure (even though medical care is free for everyone in Australia). The ACV works for me! And for only a few cents a day of natural healthful ingredients. I can now gladly put my hand up as a happy ACV customer!


Cold Showers
Posted by Marc (Toronto, Canada) on 02/28/2007
★★★★★

I've been suffering from anxiety and depression for years, and recently I've started to get panic attacks. I finally got motivated to start researching my problem on my own because I've discovered that doctors (at least the ones I've been too) are useless.

I've discovered a lot of useful information on this website, but what really caught my eye is the cold shower therapy. I've never taken a cold shower in my life so I tried it today. Honestly, I've never felt so great. I don't know what it did to me, but I got a terrible fit of the giggles that lasted half an hour. I feel a lot better, and motivated, which is rare for me especially in the morning. I'll keep it up and see what else happens, but I definitely recommend trying it, for whatever reason. And Thank You for this great website!


Cold Showers
Posted by Cory (Tacoma, WA) on 02/26/2007
★★★★★

I am 52 and have been swimming in cold water all my life, and always enjoyed how the cold water made me feel afterwards. I only recently started taking cold showers, and I wish I had started years ago. I had been taking Prozac and other anti-depressant medications for eleven years and desperately wanted to get off them, but the withdrawal symptoms would hit like a nightmare. The cold showers have enabled me to get off these drugs cold turkey. I keep the water ice cold for at least five minutes, then switch to warm and finally hot. I aso discovered that targeting the armpits is absolutely essential.


B Complex
Posted by Dee (USA) on 02/24/2006
★★★★★

I have found that taking B complex vitamins work very well for depression and anxiety. Also repeating positive affirmations like "I am healing" while imagining a white light covering your entire body has worked very well for me! Much peace to you all!


Cold Showers
Posted by Jerry (NYC) on 06/06/2005
★★★★★

I have found out that taking ice cold showers works wonders for depression, also my skin is much healthier.


Proper Mental Diet
Posted by Cindy (Illinois, USA) on 02/09/2024 554 posts

I'm beginning to wonder if depression - and just about all ailments - could simply represent an oxygen deficiency?

I've been exploring the remarkable efficacy of things like ozone therapy, castor oil, hydrogen peroxide, Buteyko breathing, Father Zago's aloe remedy and other methods of dealing with illness with regard to the oxygen they provide the cells.

It never occurred to me until I started thinking about Fr. Zago's instruction to use the skin of the aloe plant or to use the tree aloe that doesn't contain as much "juice" which made me think of Native American practices of laying whole, fresh leaves of a medicinal plant atop a wound and the difference between fresh and dried leaves.

The common denominator in these substances seems to be bond cleavage that creates radically free oxygen singlets.

O3 wants to be O2, H2O2 wants to be H2O, photosynthesis extracts oxygen from water, castor oil is an O3 oil while all of the popular oils are O2 oils and the pause in Buteyko breathing provides the blood with CO2 which is what breaks the blood/oxygen bond (via the Bohr Effect) allowing the blood to let go of and deliver its payload of oxygen to the cells.

At any rate, I wonder if oxygen deficiency in the brain, itself, might be the culprit, not only in depression but also in those raging "Karen" fits you see in videos.

At any rate, if you're depressed, try breathing into a paper bag a few times and see what happens as Buteyko breathing is basically the same thing but, instead of breathing the CO2 you breathe out, you use the CO2 you generate naturally by controlling your breathing. Which may be too difficult, initially, if one is so deficient as to be depressed - OR, also, if one suffers PTSD - hence the paper bag test which will provide a shot of oxygen to the brain cells which, if I'm right, should make you feel a whole lot better, in that instance. Then one can graduate to practicing Buteyko breathing and, hopefully, get the body sorted out and back to calm, natural breathing patterns.

Buteyko breathing is simply consciously pausing after you exhale and before you inhale again -increasing the length of the pause as you progress.

If you have trouble pausing and get that little hitch in your throat where you want to inhale, try inhale normally and exhaling with a sigh, Then hold - just for a count of 3 at first - then 5, then longer until you can pause as long as you want and are taking slow, calm shallow breaths. As if you're barely breathing at all. In Buteyko breathing, they have you hold your nose so you can't breathe but that's not necessary and there is no need to add to the stress that has you in a chronic state of hyperventilation so, if you need help holding, breathe into a paper bag, get some oxygen to the brain so you can consciously comprehend there's no danger and try again.

If you've ever watched a sleeping baby - intently - to make sure he/she is breathing without waking them up, then you know how nearly undetectable calm breathing can be so the point is - the issue isn't a lack of oxygen, it's just that your blood can't release much of the oxygen it's already carrying to the cells.

Anyway, if you're depressed or suffer PTSD, give it a try or, if you have difficulty holding your breath for even a count of 3, breathe into a paper bag and see what happens.

This isn't a woowoo thing. This carbon dioxide and holding the breath thing is the actual mechanism by which oxygen is provided to the cells which absolutely includes the brain cells so, even if you aren't depressed or don't suffer anxiety or some sort of "brain fog", check your breathing and practice the pause and you will absolutely increase the oxygen uptake of all organs and systems.


5-HTP
Posted by dhi22 (Mississippi) on 01/23/2023

addendum to my post about 5HTP- the info I shared from Julia Ross' book was for someone who is not on prescription medications for mood issues/anxiety/depression. You need to work with your doctor when adding supplements to your prescription regimen or trying to gradually move from prescriptions to supplements. Definitely don't do that alone. You want to avoid serotonin syndrome or other complications.


Ginger
Posted by Nessa (New Mexico ) on 02/11/2025
★★★★★

Just recently I was feeling down a lot, more than usual. I wasn't sure what to do about it. I actually prayed about it one morning to Jehovah God and then that evening instead of grabbing my garlic purée from the fridge I accidentally grabbed the ginger purée and put it in my soup before I realized what it was. I thought maybe that's the answer. That was about two weeks ago. Every day since then I've been having ginger tea made with ginger powder once a day. I use about 1 teaspoon of ginger powder in hot water. I've been in a really good mood every day ever since. I looked online and saw how other people have discovered that they feel really good emotionally after having ginger also.


Dietary Changes
Posted by Eliza (Vermont) on 09/20/2018

I have enormous help with depression by avoiding all animal protein and limiting plant protein. (Plant protein is nuts, beans, and seeds.). Also avoid GMO foods because the high pesticides on them contributes to depression. Also avoid wheat, oats, and barely unless they are organic because in a process called "desiccation, " they are sprayed with pesticides a few days before harvest. Also experiment with avoiding nightshade foods. Supplements that help are zembrin, inositol, and P5P ( active vitamin B6). But most crucial for overcoming depression is to minimize eating protein. It would be too lengthy here to explain how this strategy increases serotonin. Especially avoid animal protein. (don't eat anything with a face and avoid eggs and all dairy). You already know to choose whole grains over refined grains, and avoid sugar. (Most sugar is GMO beets, anyway.)

Next day:

This is a follow up to my post yesterday about depression. I want to explain the science behind my suggestions.

1. Avoiding protein for depression. Two reasons: a. Protein, especially animal protein, has high Branch- Chain amino acids. They compete with Tryptophan to enter the brain, and Tryptophan is needed to make Serotonin. More Serotonin = less depresstion. b.Protein is high in Choline. Choline is used by the brain to make Acetylcholine. As Acetylcholine goes up, Serotonin goes down. The ancient Greeks knew that Choline is associated with depression, hence the word "MelanCHOLIa."

2. Avoiding pesticides for depression: Pesticides including Roundup are Cholinesterace Inhibitors. That means they inhibit Cholinesterace. Your brain uses Cholinesterace to limit Acetylcholine. Too much Acetylcholine means less Serotonin. They are in inverse proportion of each other: as Acetylcholine goes up, Serotonin goes down.

So buy organic when you can, and when you cannot, especially avoid GMO foods (get lists online) since they are the most heavily sprayed. Also avoid wheat, oats, and barley unless organic, because although they are not GMO foods, in a process called "desiccation, " they are sprayed a few days before harvest, and then not washed, so the pesticides go directly into the grain.

Note also that in whole wheat, the wheat germ is high in Choline. See above on choline.

You can wash pesticide off produce by soaking for 30 SECONDS in boiling water. But for grains the pesticide goes inside, and you can't soak bread, flour, etc.

A final note on pesticides: Animals are given GMO grains to eat. That means their foods are doused with pesticides, usually Roundup (glyphosate), known to cause Lymphoma and Multiple Myeloma. The pesticides reside mostly in the animal FAT.

So I advise avoiding both animal PROTEIN and animal FAT.

3. Here is a helpful strategy to increase your Serotonin: For the times you do eat high protein, you wait a few hours, then eat high carbohydrate foods, especially without added fats. (Fats slow down this process.) This will increase Serotonin because the amino acids from the protein will still be in your blood. The carbohydrates will call forth Insulin, which not only drives down blood sugar, but also pushes amino acids into the muscles, except Tryptophan. That one insulin leaves alone. Without the Branch-chain amino acids in your blood, your Tryptophan is now free to enter your brain, where it creates Serotonin. Please note that fruit, which is also a carbohydrate, will not work for this method because fructose is metabolized differently. Of course fruit being low protein is great for this diet, but it just won't work to drive amino acids into your muscles. For that you need carbohydrates, and please do this responsibly with COMPLEX CARBOHYDRATES, not the refined sugary products that are the bane of modern society.

Plant foods that have high Tryptophan are the best for this method: sesame seeds, sunflower seeds, and pumpkin seeds.

Also: some persons have a mutation on the BCHE gene that codes for Butyrylcholinesterace. As a result these persons have higher Acetylcholine in their brains. For them, avoiding choline is especially helpful, as well as avoiding Nightshade plants. (Potatoes, Tomatoes, Eggplant, Peppers, Tobacco). Also avoid Fluoride. You can find out if you have this mutation by getting your genes tested by 23andMe, and then uploading your results to Promethease.com. If you have it, it will show up near the beginning of your report.

I did a ton of research, and I hope you will benefit from it, as I am.

Think about this: in our parents' day, before factory farms, meat was expensive so animal foods were occasional. Now meat is cheap, so animal foods are abundant in our meals. Suicide rates have skyrocketed, and school shootings are frequent. Low serotonin, now epidemic in society, is a major player. It's Karma: we kill animals, and they kill us.

Two other suggestions:
1. Pay extra attention to your sleep. You can try the various supplements and sleep on grounding sheets. Sometimes a lack of good deep sleep masquerades as depression.

Currently a pricey supplement called Kavinace Zem is helping me sleep, and I am experimenting by trying its ingredients as separate supplements: Zembrin, Phenibut, and Blueberry Extract. Note that Zembrin (an African plant) works like Prozac, Zoloft, and that class of antidepressants: Zembrin increases Serotonin by blocking its reuptake, so your brain makes more use of its supply. Inositol and P5P also help me with sleep and mood, I assume by increasing Serotonin.

2. Be careful about eating too much nuts/seeds/ nut butters. These foods are high in Arginine, which viruses need to replicate. Sometimes chronic low-grade viral infections masquerade as depression. Do you feel achey and feverish along with your depression? That is a sign of viral presence. You can balance out the Arginine with a comparable amount of Lysine foods or Lysine supplements.

A final word: on this diet your main course is whole grains (organic) and vegetables. Fruit too, best absorbed BEFORE a meal. Small amounts of healthy fats are fine, avoid omega 6 fats in favor of olive oil and especially omega 3 like flax and walnut oil. FATS DO NOT HAVE PROTEIN, even when derived from protein foods. The only thing is that fats slow down the release of insulin that you need to create serotonin, as explained above. So be sparing and just experiment.


5-HTP
Posted by Gord235 (Vancouver, British Columbia) on 10/10/2017

Update: I just want to add that my dreams when doubling the dose to 100mg/day have been not so much weird but vivid and funny. I quite often find myself waking up laughing so that's okay. Obviously not everything affects everyone the same and 5HTP is a good example of this.


Hormone Related
Posted by Sue M. (Worden, Il, Usa) on 10/29/2012

When I started my downward spiral with depression, I never made the association of possibly being hormone related. After 5 yrs. of psychiatrists putting me on almost every drug combo to see if it would help, the next suggestion was ECT treatments.... I had 9. That may work for some people, but all it did for me was take away my memory recall.

My husband was the one who got me to go back and figure out where my depression started. I figured out it was hormone related. I called my GP... Got back on plant based hormone and within 2 weeks began to see the "fog" lifting. When I told my psychiatrist that I wanted her help to slowly get off the meds and get a regime of eating healthy, exercise and concentrated therapy, she became furious and refused to help me. She said that I would end up back in the hospital within 2 months and be worse off than I originally was. Well.... that has been 7 years ago and I feel great.

So.... I would suggest bloodwork, diet, exercise, and research, research. Everyone of us is different in what works for our bodies. Postings here on EC was lifesaving for me. Daniel Ahem's books are invaluable for educationing yourself about what you need to do when you start noticing a problem. Dr. Mercola just had an article on him a couple of days ago on his website. Please read his research.

I slowly weened myself off my meds. I would have loved to have had the support of my psychiatrist. All the drugs were taking away my life and I knew I had to take my health back into my own hands and not rely on someone else telling me they knew what was "best" for me. It was terrifying for me to take that step, but I'm so glad I did. I really hope this helps someone. I believe we're all guardian angels here on this site.....")

5-HTP
Posted by Steve (Las Vegas, Nevada) on 09/20/2011
★★★★★

For me it 5-HTP pulled me right out of a severe depression and the difference was immediate, like night and day. I took a 200mg Now brand 5HTP cap and put about half under my tongue for sublingual absorbtion. You can look at this reference for low serotonin levels as well as other neurotransmitters. http://www.hbcprotocols.com/chart.html

Peace, Steve


Fish Oil
Posted by Samantha (BC, Canada) on 04/12/2015
★★★★★

Yeah fish oils helped me too. I was taking Cod Liver Oil, about 1 Tablespoon per day, for other health issues and I noticed that I started laughing more, mostly during tv shows which I hadn't found "laugh out loud" funny before this so it was surprising. Maybe just after a few days too; its effect was pretty quick.


Dancing
Posted by Gloria (Santa Rosa, CA) on 06/05/2008
★★★★★

I was diagnosed with depression and anxiety 6 years ago and i tried the meds for a while, but i hated the side-effects.

I had always wanted to take dance classes so in college i took a class for p.e. credit. It was extraordinary how much dancing affected me physically, mentally, and emotionally. I got into better shape while being challenged to learn steps and movement and when i danced, i felt so happy like i could fly!

Since then, I haven't had any need to see a therapist or take meds and I've now changed my major to became a movement therpist (who knew there was a whole field dedicated to what I had experienced). I hope to inspire others to make that connection with their body and mind and I will continue to pursue this awareness for the rest of my life.

Here's a tip for those of you interested in trying this. Most community colleges have beginning adult dance classes and it's usually really cheap (in california it's $20 a unit and dance classes are normally only 1 unit).

Couch Exercise
Posted by Gary (Kitchener On) on 08/01/2023

Hi Adrienne

My good friend was going through a bad time like you. After researching everything she could, she tried high dose Vitamin B..

Three weeks later, she had very little depression left. She did not tell me the amount taken.

God Bless

Gary


Coconut Oil
Posted by Gislain (Phoenix, AZ) on 02/29/2008
★★★★★

I've had Coconut Oil sitting around my house and only used it for cooking. I heard it was a great alternative to Hydrogenated Vegetable Oils. But since reading about the health benefits from Coconut Oil on this website, I thought it would be good to try for my depression and lack of energy I feel mainly in the mornings. Sometimes, I just cannot move or do anything! I ate a tablespoon and managed not to gag from the texture or lack of taste. Within a HALF-HOUR, I went from not wanting to be around and lethargic to INSTANT ENERGY! I was doing chores, showering, moving about and realizing that the Coconut Oil helped me start my day. It felt like I drank two cups of coffee! Throughout the day, my heart was beating pretty heavy so I will try taking half a tablespoon in the upcoming days. This is a WONDER FOOD!



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