16 science-backed ways to overcome depression naturally

Depression is a serious condition that demands a doctor’s treatment. But the following lifestyle changes may give you a boost if you’re feeling low.

In a British study, when 86 depressed women were paired with a volunteer friend, 65 percent of the women felt better. In fact, regular social contact worked as effectively as antidepressant medication and psychotherapy. Regular social contact with a close friend may boost self-confidence and encourage you to make other positive changes that will help in overcoming depression, such as starting an exercise program.

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When non-pet owners played with a dog for just a few minutes a day as part of a university study, blood levels of the brain chemicals serotonin and oxytocin – both mood elevators – rose. Science has already proven these surprising health benefits of having a pet, but you don’t need to own a dog to experience these feel-good effects for overcoming depression (although dogs are great antidotes to the kind of chronic stress that can result in depression). Pet your neighbour’s dog for a few minutes a day, volunteer at an animal shelter, or stop by your local pet store for some furry one-on-one therapy.

Whether you pay a professional or ask a spouse or friend to rub your back, the result is the same: a natural mood boost. In a study of depressed dialysis patients, participants who received a 12-minute massage three times a week were less depressed than those who didn’t get the soothing rub. Another study of 84 depressed pregnant women found those who received two 20-minute massages a week from their partners reduced their incidence of depression 70 percent. Researchers suspect massage boosts serotonin levels (which jumped 17 percent in the women who received twice-weekly massages) and reduces levels of the stress hormone cortisol, both equally helpful results when overcoming depression.

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Regular, modest caffeine intake decreases the risk of depression by more than 50 percent, says Edward J. Cumella, PhD, a licensed psychologist and director of research and education for the Remuda Ranch Treatment Centers.

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Walnuts, kiwi, bananas, sour cherries, pineapple, tomatoes and plums are all naturally high in serotonin and ideal grocery list items for anyone overcoming depression. You can also eat foods high in tryptophan, an essential amino acid that your body converts to serotonin, a natural mood booster. Tryptophan is commonly found in proteins such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs and beans. Consuming high-carbohydrate foods also encourages the amino acid tryptophan to flood your brain, boosting serotonin levels. A slice of whole-wheat bread slathered with honey, a snack of air-popped popcorn: look for whole grains, as white flour will provide similar benefits but its effects wear off quickly.

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A Dutch study found that people who consume diets rich in omega-3 fatty acids, a type of fat found in cold-water fish such as salmon and mackerel, were less likely to suffer from depression than people whose diets were low in this important fat. Another study, this one conducted in England, found that pregnant women who didn’t eat fish had twice the rate of depression as women who ate fish daily. In fact, one reason researchers think the rate of depression has skyrocketed is that we get so few omega-3 fatty acids in our diets. Another good idea for getting your omega-3s: Keep a container of ground flaxseed in the fridge. Flaxseeds, walnuts, soybeans, kidney beans and black beans are all excellent sources of omega-3 fatty acids.

Ask your doctor if you should take 600 milligrams of chromium picolinate a day; in a study completed at Duke University, people with atypical depression – characterised by mood swings, carbohydrate cravings, weight gain and lethargy – boosted their mood and reduced their carbohydrate cravings and other symptoms when they began supplementing their diet with chromium. You should also get the recommended amount (400 micrograms) of folate, an important B vitamin that may help lift depression. In a Finnish study published in the Journal of Nutrition, participants with the lowest folate consumption were at the highest risk for depression. Another study, published in the Annals of Clinical Psychiatry, found this vitamin helps enhance the effectiveness of antidepressant medication.

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Grip a 2- or 4-kilogram dumbbell with both hands and extend it behind your head, letting your arms hang down toward the floor. Take 10 deep breaths, trying to expand your rib cage as much as possible. Bring the weight back and place it on the bed beside you. Scoot onto the bed so your head is supported, and take another 10 deep breaths. Repeat three times. The stretch will open your rib cage and chest, making it easier to take a deep breath. “The most common unrecognised source of mild depression is restricted trunk flexibility that interferes with full respiration,” says Bob Prichard, a biomechanist and director of Somax Sports. “Most people with mild depression are shallow breathers because their chest and stomach are too tight to allow full, easy breathing,” he says.

“Research shows that the physiology of smiling actually makes you feel happy,” Dr. Cumella says. Laughter helps stimulate production of the feel-good hormone serotonin, so if you’re feeling down try watching a funny movie or stand-up routine.