4 Ways To Reduce Depression Without Medication

February 24, 2012 |

How Can Depression Be Treated Without Medications?

Given the lack of success that can people may encounter with other forms of depression treatment, the following 4 ways of treating depression without medications can be a way to make progress while also continuing to work with a doctor.

Using Exercise And Walking To Manage Depression

One of the better-known means of managing depression that arises frequently in the news is exercise. Numerous studies have found that doing exercise improves mood. Most recently, research from 2011 found that intense exercise is actually a very effective treatment for depression. The research from the University of Texas found that intense regular exercise enabled 85% of men and 39% of women to eliminate their depression symptoms after a period of 3 months.

However, for those unable to do intense exercise, it is not only high aerobic activity exercise that has benefits in managing depression. Analysis of a number of different studies by researchers at the University of South Australia in 2009 found that 3, 30 minute sessions of exercise per week was sufficient to manage depression. Simply walking for this duration was sufficient to provide the benefits.

The only important detail to include was that the location where patients walked was also important. Researchers from the University of Essex found that walking in green areas was able to reduce depression in 71% of patients. However, walking in a mall only reduced depression for 45% of patients while about 22% of patients had higher depression in these areas. Clearly, the exercising environment is also important for realizing the benefits from exercise.

Reducing Depression With Diet

In addition to exercise as an important means of combating depression, diet has a role. Research from the University of Navarra found that among people eating trans-fats and saturated fats, the risks for depression were 50% higher than for people who ate healthier diets where polyunsaturated fats were normal. Eating healthier fats means eating more fish and olive oil while reducing the amount of whole milk products, butter, fast food and pastries.

Using Music To Avoid Depression

Other ways to fight depression that are less based on lifestyle include activities based around music. While much previous research has identified therapeutic benefits from music, researchers in this 2011 study from the University of Jyvaskyla found that patients involved in playing music were able to reduce their depression symptoms. The study found that as long as patients continued to be involved in music activities, they experienced lower rates of depression than patients not involved in music therapies.

What this means is that picking up an instrument can be beneficial in avoiding depression

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Category: Disease Prevention, General Health, Medical Research, Medical Treatment, Symptom Information

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