Depression


For when it’s beyond a bad day: Learn more about symptoms and what you can do to overcome depression. According to research or other evidence, the following self-care steps may be helpful.

Living with
  • Get active
    Exercise that increases your heart rate at least three hours a week (or 30 minutes a day) may help boost your body’s natural mood-enhancers (endorphins).
  • Get enough iron
    A lack of iron can make depression worse; check with a doctor to find out if you are iron deficient.
  • Check out St. John’s wort
    Take 600 to 1,200 mg a day of a standardized herbal extract containing of 0.3% hypericin to help with mild to moderate depression—but talk to your doctor first as St. John's wort can interact with certain medications.
  • Try B vitamins
    Take a supplement that contains folic acid and vitamins B12 and B6 to help correct deficiencies associated with depression.
  • Seek counseling
    A mental health professional may help you make a full recovery.

Reducing your Risk
  • Get and stay active
    Aim for a regular program of fitness activities you enjoy to help prevent depression.
  • Balance your fats
    Increase your intake of oily fish high in omega-3 fatty acids to reduce depression risk.
  • Avoid B deficiencies
    Use a healthy diet and/or supplements to maintain sufficient B-vitamin intake to reduce depression risk.
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.