St. John’s Wort : The herb St. John’s wort (Hypericum perforatum) has long been used in folk medicine for sadness, worry, nervousness, and poor sleep. Numerous clinical trials suggest that St. John’s wort may be effective mild to moderate depression, however it may not be effective for major depression.St. John’s wort may take 4 to 6 weeks to notice the full effect. Side effects may include dizziness, dry mouth, indigestion, and fatigue. St. John’s wort increases photosensitivity, so caution should be taken to protect skin and eyes from sunlight.
Omega-3 fatty acids : They are a type of fat needed for normal brain function. Our bodies cannot make omega-3 fatty acids so they must be obtained through diet.Studies have linked depression with low dietary intake of omega-3 fatty acids and have also found that countries with higher fish consumption, such as Japan, have a lower rate of depression. Preliminary studies suggest that omega-3’s (DHA and EPA) together with antidepressants may be more effective than antidepressants alone.
SAM-e, or S-adenosyl-L-methionine : This is a compound found naturally in the human body that may increase levels of neurotransmitters serotonin and dopamine. Several studies have found SAM-e to be effective than placebo for depression.
Folic Acid : Folate, is a B vitamin found in green leafy vegetables, fruit, beans, and fortified grains. It is one of the more prevalent vitamin deficiencies due to poor diet and also because of medication use (such as aspirin and oral contraceptives).
Diet Control :
Reduce your intake of sweets
Avoid caffeine and alcohol
Include Vitamin B6 in your Diet
Also include Magnesium
Regular exercise : This is one of the most effective and inexpensive ways to improve mood and is something that can be integrated into a treatment plan. Exercise, particularly aerobic exercise, releases mood-elevating chemicals in the brain and can decrease stress hormones.
Light Therepy : Exposure to light in the morning (e.g. by taking a walk outside) may help the body’s sleep/wake cycle function properly. Production of serotonin, a brain chemical that key in influencing our mood, is turned on in the morning upon exposure to light. During the winter when there is less sunlight, serotonin levels can drop, making us feel tired and prone to seasonal affective disorder (SAD).