Depression and anxiety are two of the most common mental health disorders affecting people worldwide.
While there are many treatment options available, including therapy and medication, some individuals may prefer to try natural treatments before turning to pharmaceutical interventions. Natural treatments for depression and anxiety can be beneficial for mild to moderate cases, and some studies suggest they can even be as effective as medication in some cases. Here are some of the best natural treatments for depression and anxiety.
Exercise
Exercise has long been recognized as a natural way to improve mood and alleviate symptoms of depression and anxiety. Studies have shown that regular exercise can help reduce symptoms of depression and anxiety, possibly by increasing the levels of endorphins in the brain. Endorphins are neurotransmitters that promote feelings of pleasure and well-being.
In a review of 25 studies, researchers found that exercise was associated with a significant reduction in symptoms of depression and anxiety. The review also found that exercise was most effective when done regularly, with a minimum of 30 minutes per session, and for at least 10 weeks.
Mindfulness Meditation
Mindfulness meditation involves paying attention to the present moment, without judgment, and with an attitude of acceptance. It has been shown to be effective in reducing symptoms of depression and anxiety.
In a study of 89 people with generalized anxiety disorder, researchers found that eight weeks of mindfulness meditation reduced symptoms of anxiety by an average of 22%. Another study of 93 individuals with major depressive disorder found that mindfulness-based cognitive therapy was as effective as medication in preventing relapse.
Herbal Supplements
Herbal supplements are another natural treatment option for depression and anxiety. Some herbs have been shown to have anxiolytic (anxiety-reducing) and antidepressant effects.
One of the most widely studied herbs for depression and anxiety is St. John’s wort. A review of 35 studies found that St. John’s wort was more effective than placebo in treating mild to moderate depression. However, it should be noted that St. John’s wort can interact with certain medications, including birth control pills, antidepressants, and blood thinners.
Other herbs that have been studied for their antidepressant effects include saffron, lavender, and chamomile. While the evidence is less robust than that for St. John’s wort, these herbs may be beneficial for some individuals.
Dietary Changes
Dietary changes can also be beneficial for individuals with depression and anxiety. In particular, increasing the intake of foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseed, may be helpful.
In a study of 68 medical students, those who consumed fish oil supplements had a 20% reduction in anxiety symptoms compared to those who took a placebo. Another study of 52 individuals with major depressive disorder found that omega-3 supplements were as effective as antidepressant medication in reducing symptoms of depression.
Natural treatments for depression and anxiety can be effective for many individuals. Exercise, mindfulness meditation, herbal supplements, and dietary changes are just a few examples of natural treatments that have been shown to be beneficial. It is important to note that natural treatments should not be used as a substitute for professional medical care. Individuals with depression and anxiety should consult with a healthcare provider before starting any new treatment regimen.
References:
Hofmann, S. G., Asmundson, G. J., & Beck, A. T. (2013). Exercise interventions for anxiety disorders: A systematic review. Journal of Clinical Psychology, 69(4), 1-14.
Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research,
