As a natural health advocate I assure you that there are ways to manage depression AND PMDD without allopathic medications. However, it sometimes takes some medical intervention to keep you healthy until you are able to incorporate the necessary lifestyle changes you need. Luckily, there are many kinds of anti-depressants on the market that can help, as well as Yaz, a prescription birth control pill that is FDA approved to treat symptoms of PMDD. I have been on both of these and they were life savers. I have now been able to go off the Yaz and remain stable. My next goal is to eventually go off anti-depressants altogether.
I have included below a list of natural lifestyle changes that can help alleviate your depression, whether male for female. I encourage you to try these diligently for at least a month before trying medication, if your depression is not inhibiting your daily function of if you are free of suicidal thoughts. If you depression is getting in the way of your functioning or you have thoughts of suicide, contact your doctor immediately.
- Discontinue any use of caffeine - I know this is an unpopular thought, but for women especially caffeine causes imbalances in your brain and adrenal glands. This can increase anxiety and cause fatigue. It also unbalances your hormones. And, unfortunately, decaf coffee is not an alternative. The trace amounts of caffeine found in decaffeinated beverages still has an effect on our hormones. Avoiding chocolate is also suggested. See an earlier blog I have about caffeine.
- Exercise regularly - exercising four to seven times a week allows your body to release endorphins and helps with sleep. Women are supposed to get 45 minutes of aerobic exercise 5 times a week. Don't you feel lucky that, as women, our bodies need so much extra care and attention. We are a complicated species. Also, you will feel better about our body and yourself if you exercise and stay in shape.
- Follow a regular sleep pattern - go to bed at the same time and wake up at the same time everyday. This may take a while to get used to. And always try to get as much sleep as you need.
- Eat your fruits, veggies, and clean meats. - I will try not to get on my rant about a proper diet, but you need to eat foods that will build up and balance your body's systems. These include raw fruits, raw or lightly cooked veggies, and clean meats.
- Avoid white sugars and white flours - I know this is a hard one, but those simple carbs are absorbed into your body quickly and you can an immediate rush of endorphins that make you feel better, however, this wears off quickly and then you endorphins are depleted, causing a slump.
- Get plenty of EFAs (Essential Fatty Acids) like Omega 3 - Unless you eat a lot of fresh fish, this can be difficult. I like to use Udo's Oil 3-6-9 Blend. I take 1 tablespoon a day. You can also get it in capsules. Vegetarian oils are available, as well as fish oils. Other sources of these oils are flax seeds and almonds.
- See a therapist or counselor - You may think that therapy can't help you or that your problems are not emotional, but I suggest you try it out for at least five sessions. Shop around and find a therapist that makes you feel good and doesn't just tell you what you already know. Studies have shown that the best treatment for depression is a combination of medication AND therapy.
- Meditate or pray daily - This truly can help your brain heal. Even just a ten minute meditation is helpful, if that is all you can manage at first. There are many guided meditations available in CD format, as well as books on the subject.
- Get some Vitamin D! - It's also GREAT for your immune system. Walk or sit out in the sun (even if you have to bundle up, it works). If it's the middle of winter, go the the tanning bed for a short session once or twice a week.
I know it is hard to find the motivation to make these changes when you are feeling very depressed. But I urge you to try, making only baby steps if that's all you can do, and eventually you will find some relief.
If you are not sure whether you have depression, here are some symptoms. If you have more than three or four of these, you should see your doctor. You may have depression.
- Difficulty sleeping or sleeping too much
- Change in appetite, eating too little or too much
- Feeling sad or down frequently
- Feeling discouraged or hopeless about the future
- Thinking of yourself at worthless or a failure
- Feeling inadequate or inferior to others
- Feeling guilty, self-critical, or taking the blame
- Difficulty making decisions
- Loss of interest in live, hobbies, friends, job, etc.
- Loss of motivation or feeling overwhelmed
- Poor self-image, thinking you are unattractive or unworthy
- Loss of sex drive
- Worrying a lot about your health or getting ill
- Having suicidal thoughts or impulses* - See your doctor right away if you have this symptom
