Natural mood elevators

Today's doctors prescribe more Prozac than penicillin. But it's not as if clinical depression is more widespread than ever; it's just that it no longer carries the stigma it once did. As a result, more people are alert to the symptoms of depression and know that it is a treatable medical condition.

Unfortunately, there is no panacea for depression. Everybody, and every body, is different and responds differently to treatment. While new and better medications come on the market all the time, sometimes it can be difficult to find the right prescription drug, or combination of drugs. Some people have allergies or sensitivities to these drugs, or take other medications with contraindication. In addition, many find the side-effects of psychoactive drugs to be worse than the disease they are attempting to cure.

1. Watch your diet

Today's meals-on-the-go mentality wreaks havoc on the entire body, and the brain is no exception. A diet laden with chemicals does nothing to help your mood and may even worsen it. Be sure to eat well and at regular times, getting a good balance of protein and carbohydrates and eliminating or reducing processed sugar from your diet.

Certain foods are high in mood-enhancing amino acids. For example, cow's milk, turkey, and durum wheat all contain tryptophan, which has a calming effect.

Don't forget about fat. A diet with the right kind of fat -- not the artery-clogging kind found in full-fat dairy products, red meat, processed or hydrogenated oils -- can make a difference in your mood as well. Add more nuts and soy to your diet, use only minimally processed vegetable oils, and try to stick to organic animal products from traditionally-raised -- not factory-fed -- chickens and livestock.

2. Lighten up

Seasonal Affective Disorder (SAD) may be the reason for lethargy and sadness during the dark days of winter. As little as 10 minutes a day of sunlight helps the body produce enough vitamin D for the day, and can help the light-deprived as well. However, in the Northern hemisphere, there are many wet, winter days where one never sees the sun. Sitting in front of a 10,000-watt light box for 20 minutes a day simulates the mood-enhancing properties of sunlight; if used regularly, the light box can help bring many SAD-sufferers out of their seasonal funk.

3. Get more exercise

Exercise, particularly aerobic exercise, may be the single most important thing a depressive can do for his or her condition. Aside from the "runners high" produced by the release of endorphins during vigorous exercise, this kind of activity helps rid the body of toxins and gets the blood flowing to neglected areas of the body, resulting in better overall health and feelings of well-being.

The challenge is to get up and "just do it." Depressives may feel too fatigued or lethargic to exercise, or may experience more bodily aches and pains than the average person. But regular exercise will help these symptoms more effectively and with longer-lasting results than medical treatment. If you can't make yourself exercise every day, do it at least three times a week for at least 20 minutes. Find an exercise buddy. If you can afford it, join a gym and hire a personal trainer. Once you get into a regular practice, it gets easier to get going, the aches and pains diminish, physical strength increases, the body's appearance improves...and all of these contribute to a better mental state as well. Of course, whether or not you exercise, it is important to get enough rest...but regular exercise will probably help you to get a better night's sleep.

4. Try a supplement-Always ask your doctor before taking any supplements

The media have done much to promote certain antidepressant herbs and supplements, including St. John's Wort, which has been in use in Europe for a many years. Recently, however, St. John's Wort has been shown to lower the effectiveness of certain prescription medications, such as those used by AIDS patients. There are other natural supplements, however, that contain substances proven to alleviate depression. They include:

Blue-green algae: aphazomenon flos-aquae, spirulina, and other edible blue-green algae contain high concentrations of the depression-reducing amino acids tryptophan (see above) and phenylalanine.

B vitamins: Depressives are often found to be deficient in vitamins B1, B3, B6, and B12.

SAMe: SAM (S-adenosylmethionine) is a substance we produce in our own bodies. It helps us to metabolize body chemicals, including those that contribute to mood, such as dopamine, seratonin and norepinephrine (the substances targetted by prescription antidepressents). Some folks are deficient in SAM and are helped by SAMe supplements,which has recently become available in the United States in vitamin shops and health-food stores.

5. Get a (spiritual) life

Studies show that people who regularly attend religious services are happier than the rest of the population. That is not to say that there are no depressives among the religious, but having a spiritual life of sorts can be a big help in maintaining a good mental state. Aside from the obvious benefits of the comfort of a belief system and a caring community, certain practices, done alone or in groups, reduce the stress and anxiety that accompany depression. Chanting, prayer, and ritual are all helpful. Even those with no spiritual beliefs per se can benefit from the relaxing, centering techniques of meditation, affirmation, singing, or communing with nature.

To sum up, for a life less reliant on mood-elevating drugs and their side-effecdts:

Try not to get too hungry or too tired.

Pay attention to your nutrition.

Make exercise a priority.

Nurture your spirit.