Alternative methods

• Exercise: Cardio workouts that increase your heart rate to at least 120bpm for a sustained 30-minutes, are equivalent to taking one dose of an antidepressant. Whether you are utilizing antidepressants or not, adding exercise to your life at least 3-4 times a week will help increase mood in a positive way!

• Sunlight: When the sun hit your eyes, it signals to your brain to produce more serotonin. Serotonin is the hormone in our brain that elevates our mood making feel more calm and focused. Step out in the sun a few minutes a day for your daily dose of serotonin!

• Diet: Check out this list of foods that can help your overall mental health (if you have a special diet, please follow your doctor’s orders. Thank you.

  1) Whole grains, fruits, vegetables, and legumes are linked to serotonin increase in the brain creating a boost in your mood.

  2)Adding protein-rich food (turkey, tuna, beans, lean beef, fish, soy products, yogurt, low-fat cheese and chicken) to your diet several times a day can help keep you alert and energized.

  3) A Mediterranean diet which consist of foods such as legumes, nuts, fruits, lean and low-fat meat, low-fat dairy products, and dark green vegetables offer Vitamin B and folate. Studies have shown that people with low Vitamin B and folate often develop depressive symptoms. Smokers usually have a deficit of both vitamins.

  4)Selenium is mineral that naturally occur in the soil and some foods. The human body needs a recommended amount of 55 mcg/day. Low levels of selenium has been linked to sad moods. Foods with selenium include beans, legumes, lean meat, low-fat diary products, nuts, and seeds. Too much selenium can be toxic, so be mindful of your daily intake of nuts and seeds which contain the most selenium. Please avoid selenium supplements due to the high risk of overdose.

  5) Low omega-3 fatty acid intake has been linked to major depressive disorder. Add foods such as fish (the richest source), flaxseed, canola and soybean oils, walnuts, and dark green leafy vegetables. Add these foods to your daily diet to keep that mood up.

  6) Water is vital to maintaining a healthy brain, because it makes up majority of the brain mass. Make sure you remain hydrated daily. Dehydration can lead to symptoms such as irritability, disorganized thinking, and loss of concentration.

• Massage Therapy: Massage therapy can relieve stress, anxiety, and symptoms of depression. Research indicates it provides similar benefits to therapy for mild-moderate symptoms.

• Yoga: Yoga have several benefits for our overall mental health, including:

  1) Reduces stress and teaches stress management

  2) Helps decreases anxiety level

  3) Boosts serotonin levels in the brain causing a decrease in depression symptoms a

  4) Improves sleep quality by decreasing stress, anxiety, and depression symptoms

  5) Helps improve focus and concentration

• Acupuncture: Acupuncture helps treat chronic stress and anxiety from depression. It helps the body release endorphins, so the individual has reduce pain sensation while the circulation of lymphatic fluids and blood has increased.