Depression

Depression

Foods to Eat More Of:

Fruits: mangoes
Vegetables: broccoli, carrots, spinach, watercress
Black beans, soybeans, eggs, fresh fish, poultry
Seeds (especially flax, pumpkin, sunflower), nuts, oats, whole grains
Garlic, cinnamon, ginger, cilantro

Foods to Avoid or Minimize:

Foods and drinks that contain tyramine (if you are taking MAO inhibitors)
Alcohol, sugar and caffeine
Processed/refined foods, artificial additives
Could be related to unrecognized food allergies. Try an elimination diet.

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

Lavender, clove, frankincense, valerian, rose, vetiver, chamomile (on bottom of feet, heart, big toe, forehead, edge of ears, ankles and/or diffuse).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

Basil, borage, burdock root, calendula/marigold, cardamom, cayenne, cinnamon, cloves, cilantro/coriander, dandelion root, evening primrose oil, garlic, German chamomile, ginger, ginkgo, ginseng, gotu kola, lavender, lemon balm, parsley, rosemary, skullcap, St. John's wort.
Exercise has shown to help with depression (as little as 3 hours a week has shown positive effects)

Yoga Therapy:

Yoga for Depression (15 minutes - Yoga with Adriene)
Feel Better Yoga – Beginners Yoga for Depression, Stress, the Blues & Anxiety Relief (30 minutes - PsycheTruth)
Forward bends are especially helpful

Supplements & Homeopathic:

Vitamin B Complex: 1 pill each morning with food. Should contain at least 50 mcg Vitamin B12 and biotin, 400 mcg folic acid and 50 mg all other B Vitamins.
Vitamin C: 500 mg 3 times daily (reduce if it causes diarrhea).
Calcium/ Magnesium: 250 mg of each twice daily (extra dose can be taken before bed to aid sleep).
St. John's wort: 300 mg 3 times daily (should contain .3% hypericin).
Ginkgo Biloba: 80 mg 3 times daily (should have at least 24% flavone glycosides).
Kava: 250 mg 2-3 times daily as needed (should contain at least 30% kavalactones).
5-HTP: 100 mg daily

Mind-Body Connection:

Can represent an imbalance between rational and intuitive thought, your creativity and intuitive energy has been lost or ignored. You feel powerless. Try something new or out of character, take a break, try a new hobby.
Manic depression can also represent spiritual isolation - a sense of meaninglessness tied to spiritual emptiness. Try to start a meditation/prayer practice daily.

Recipes - Food Medicine:

*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:

Meals:

Sides & Salads: