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                                                Depression

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                                                Depression

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According to the Mayo Clinic website, Depression is "a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living." (Mayo Clinic website citation)

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According to the Mayo Clinic website, Depression is "a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living." (Mayo Clinic website citation)

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Five key dietary recommendations for the prevention of depression emerged from current published
evidence. These comprise: (1) follow ‘traditional’ dietary patterns, such as the Mediterranean, Norwegian, or
Japanese diet; (2) increase consumption of fruits, vegetables, legumes, wholegrain cereals, nuts, and seeds;
(3) include a high consumption of foods rich in omega-3 polyunsaturated fatty acids
(4) replace unhealthy
foods with wholesome nutritious foods; (5) limit your intake of processed-foods, ‘fast’ foods, commercial
bakery goods, and sweets.
Dietary recommendations for the prevention of depression. Nutritional Neuroscience, (2016).

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Opie, R., Itsiopoulos, C., Parletta, N., Sanchez-Villegas, A., Akbaraly, T., Ruusunen, A., & Jacka, F. (2016). Dietary recommendations for the prevention of depression. Nutritional Neuroscience, 20(3), 161-171. doi:10.1179/1476830515y.0000000043

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Essential oils are "any of a class of volatile oils obtained from plants, possessing the odor and other characteristicproperties of the plant, used chiefly in the manufacture of perfumes, flavors, and pharmaceuticals.."

Essential Oil. (2019). Dictionary.com. Retrieved from https://www.dictionary.com/browse/essential-oil?s=t

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Lavender oil may be an effective medicament in treatment of several neurological disorders. Several animal and human investigations suggest anxiolytic, mood stabilizer, sedative, analgesic, and anticonvulsive and neuroprotective properties for lavender.

Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

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Clary sage oil can boost self-esteem, confidence, hope, and mental strength, thereby efficiently fighting depression.

Nagdeve, M. (2019, May 30). 18 Amazing Benefits of Clary Sage Essential Oil. Retrieved June 25, 2019, from https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-clary-sage-essential-oil.html

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According to research published in 2006, ylang ylang essential oil fights depression and relaxes the body. It also induces feelings of joy and hope and lifts the mood. It may be an effective treatment for those undergoing nervous breakdowns and acute depression after a shock or an accident.

Nagdeve, M. (2019, March 01). 8 Surprising Benefits of Ylang Ylang Essential Oil. Retrieved June 25, 2019, from https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-ylang-ylang-essential-oil.html

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Spices are an aromatic or pungent vegetable substance used to flavor food.

Spices. (2019). Dictionary.com. Retrieved from https://www.dictionary.com/browse/spice

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Nutmeg has been shown to be useful in mitigating depression. Recent studies have linked depression to inflammation. Nutmeg is a natural anti-inflammatory .
Capsaicin causes the body to produce endorphins, which fight depression.  It is also helpful in treating the depression that follows amphetamine withdrawal and is responsible for relapses.
Cinnamon is a great source of manganese, which is a trace mineral that helps regulate blood sugar and neutralizes free radicals. As a result, it is a natural mood enhancer.
Turmeric has been shown to be effective at treating atypical and major depression. An improvement in mood and mental clarity has been reported after 4-8 weeks of use.

Dailey, A. (2017, September 01). 5 Ways To Spice Up Your Mental Health. Retrieved June 25, 2019, from https://mentalhealthfood.net/5-ways-to-spice-up-your-mental-health/

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(Luke Tackentien)

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Saffron- is a spice derived from a dried portion of a crocus, a flower found in the iris family. According to Alternative Medicine Review,taking saffron stigma ( the end of the carpel, or rod-like stem, in the flower) has been shown to be effective in treating mild to moderate depression.

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Herbs are "a flowering plant whose stem above ground does not become woody.

such a plant when valued for its medicinal properties, flavor, scent, or the like."

Herb. (2019). Dictionary.com. Retrieved from https://www.dictionary.com/browse/herb?s=t.

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(Luke Tackentien)

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In a large meta-analysis, St John’s wort was found to be equivalent to antidepressant drugs with fewer side effects.

Nahas, R., & Sheikh, O. (2011, June). Complementary and alternative medicine for the treatment of major depressive disorder. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114664/

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St. John's Wort- a plant native in Europe, studies have linked this herb in  increasing the amounts of serotonin in the body. According to NIH, ST. John's wort may help in milder forms of depression.
Omega -3 Fatty acids- According to the Mayo Clinic researchers have found people with low levels of two brain chemicals found in fish oil supplements that may increased risk of depression
Sam-e- acts as a synthetic form of the body's natural boosting chemicals
Folate- Low folate levels have been linked to depression, improving the folate levels improves the effectiveness of other antidepressant medications
Zinc- According to Nutrition Neuroscience taking 25 mg of Zinc for 12 weeks can help reduce symptoms of Depression
Healthline2019

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According to the Nahas and Sheikh study, "Omega-3 fatty acids reduced depressive scores in a meta-analysis of 16 trials, but publication bias was identified. Oral SAM-e monotherapy reduced depressive scores in 4 of 5 small randomized controlled trials. Folate deficiency is associated with more severe and refractory depression, and supplementation reduced depressive scores in 2 of 3 randomized controlled trials."

Nahas, R., & Sheikh, O. (2011, June). Complementary and alternative medicine for the treatment of major depressive disorder. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114664/

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(Luke Tackentien)

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Yoga improves autonomic stress responses and self-regulating coping behaviors. Yoga reduces heart rate, lowers blood pressure, and eases resporations. This can help with coping and depressive symptoms. Hatha yoga has been proven to help depression long-term. Hatha yoga is performed with physical poses, controlled breathing, followed by a short period of relaxation or meditation. Researcher at Johns Hopkins found that meditation alone is very effective at treating depression as well.

Hurley, K. (2019, April 10). Alternative (drug-free) Treatments for Depression. Retrieved June 24th, 2019, from https://www.psycom.net/depression-central-html/treatments-for-dperession/alternative-treatments-for-depression/

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As we all know, massage is the kneading and rubbing of the body with the hands. The American Massage Therapy Association reviewed a meta-analysis of treatment effects of massage therapy in depressed people. The study concluded that massage therapy significantly decreases depression.

Kennedy, A. B. (2011, October). Massage Can Reduce Symptoms of Depression | American Massage Therapy Association. Retrieved June 25, 2019, from https://www.amtamassage.org/approved_position_statements/Massage-Can-Reduce-Symptoms-of-Depression.html

Reflexology can be combined with massage but different as it involves applying only pressure. According to the Mayo Clinic, reflexology is the application of pressure to certain parts of the feet. It is believed that by applying pressure, relaxation and healing can occur to the parts of the body that correspond to the pressure point of the foot. A study written by Lee, Y. was conducted to evaluate the effectiveness of self-reflexology on depression. It was concluded that it could be utilized as an effective nursing intervention to reduce depression.

Bauer, B. A., MD. (2018, December 01). Reflexology for stress relief. Retrieved June 25, 2019, from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/what-is-reflexology/faq-20058139

Lee, Y. (2006, February). Effect of self-foot reflexology massage on depression, stress responses and immune functions of middle aged women. Retrieved June 25, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/16520577

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A review published by Cochrane concluded that acupuncture can help to reduce the severity of depression when compared to a control group. Acupuncture is a therapy where energy flow is re-balanced by placing fine needles into different parts of the body.

Smith, C., Armour, M., Lee, M., Wang, L., & Hay, P. (2018, March 04). Acupuncture for depression. Retrieved June 25, 2019, from https://www.cochrane.org/CD004046/DEPRESSN_acupuncture-depression

Reiki is similar to acupuncture when it comes to correcting balance in energy flow but rather than needles, it involves light touch. There are several studies that support the use of Reiki for depression. According to the Center for Reiki Research, Reiki produces a significant relaxation response which helps with depression. According to a study published in Alternate Therapies in Health and Medicine, patients who regularly received Reiki treatments had a reduction in depression which lasted up to a year after treatment was completed. Furthermore, anecdotal reports by trained Reiki healer Julie Motz indicate that Reiki can effectively reduce depression in post-operative patients.

International Association of Reiki Professionals LLC. (2019, February 10). Reiki for Depression. Retrieved June 25, 2019, from https://iarp.org/reiki-for-depression-3

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According to the American psychological Association, daily exercise eases symptoms of depression by increasing levels of serotonin. It also helps to normalize sleep patterns and improve outlook by returning to normal activities. Just like meditation can help depression by decreasing stress and increasing relaxion, so can exercise.

Weir, K. (2011, December). The Exercise Effect. Retrieved June 24th, 2019, from https://www.apa.org/monitor/2011/12/exercise

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According to a 2011 meta-analysis by Nahas and Sheikh, "Exercise reduced depressive scores in 3 meta-analyses studies."

Nahas, R., & Sheikh, O. (2011, June). Complementary and alternative medicine for the treatment of major depressive disorder. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114664/