food for mood

Foods to Help You Feel Better

6 ways to add mood-boosting foods to your diet.

By Elaine Magee, MPH, RD
WebMD Feature

Reviewed by Laura J. Martin, MD

Are you feeling down in the dumps? Are you irritated at how often you’ve been irritable?

Perhaps it’s time to look at the foods and drinks you consume to see if they are trashing your mood. Nutrition experts say that the foods you eat can help you feel better -- or feel worse -- in the short-term and the long-term.

• on a roller-coaster ride -- hitting highs and lows from too much sugar and refined flour – you are more likely to feel out of sorts. This is also true if your gastrointestinal system is distressed due to intense hunger from a fad diet or constipation because you aren’t getting enough fiber and water.
• Week-to-week and month-to-month, keeping your body healthy and disease-free makes good moods more likely. For example, key nutrients you get in certain foods can influence the levels of feel-good hormones such as serotonin. Other nutrients can help prevent inflammation so blood circulates well to all of your organs.

“Eating a heart healthy diet -- high in fiber and low in saturated fat -- is a great place to start to boost your mood. There isn’t any question about it, says Diane M. Becker MPH, ScD, director of the Center for Health Promotion at the Johns Hopkins School of Medicine.

Conversely, “a high-fat, high-glycemic load meal can make you physically feel dysfunction in your body. People who eat this type of meal tend to feel bad and sleepy afterwards,” she says.

6 Tips for Foods and Beverages That Help You Feel Good

1. Seek out foods rich in vitamin B12 and folic acid (folate).

What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?

All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.

The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men.

Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.

Other dishes that feature B-12 and folic acid-rich foods include:

• A burrito or enchilada made with black beans plus beef, chicken, or pork
• A spinach salad topped with crab or salmon

. Enjoy fruits and vegetables in a big way.

Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.

In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health. People who ate the highest amount of fruits and vegetables felt better about their health.

3. Eat selenium-rich foods every day.

Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population.

One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.

Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.

Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:

• Beans and legumes
• Lean meat (lean pork or beef, skinless chicken or turkey)
• Low-fat dairy foods
• Nuts and seeds (especially Brazil nuts)
• Seafood (oysters, clams, crab, sardines, and fish)

4. Eat fish several times a week.

Several recent studies have suggested that men and women have a lower risk of having symptoms of depression if they eat a lot of fish, particularly fatty fish like salmon, which is high in omega-3 fatty acids.

Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.

Good sources of omega-3 fatty acids include:

• Herring
• Rainbow trout
• Salmon
• Sardines

5. Get a daily dose of vitamin D.

Does a little time in the sun seem to make you feel better? The sun’s rays allow our bodies to synthesize and regulate vitamin D.

Four recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder, and major depressive disorder.

Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.

That’s significantly more than the RDA for vitamin D, which is 200 IU for adults under 50, 400 IU for ages 51 to 70, and 600 IU for people over 70.

Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.

Vitamin D can be found in:

• Fatty fish such as salmon, tuna, and mackerel
• Beef liver
• Cheese
• Egg yolks

But our primary source of dietary vitamin D is fortified foods, such as breakfast cereals, breads, juices, and milk.

6. Treat Yourself to 1 oz of Chocolate

“Small amounts of dark chocolate can be a physical upper,” says Becker at Johns Hopkins. “Dark chocolate has an effect on the levels of brain endorphins,” those feel-good chemicals that our bodies produce. Not only that, but dark chocolate also seems to have a heart-healthy anti-clogging effect in our blood vessels.

In one study from the Netherlands, Dutch men who ate 1/3 of a chocolate bar each day had lower levels of blood pressure and lower rates of heart disease. The chocolate also boosted their general sense of well-being.

How Foods and Beverages May Make You Feel Bad

Just as some foods can help you feel better, others can make you feel down. Here are ways to reduce the harmful effects of three foods that can drag you down.

1. Reduce foods high in saturated fat.

Saturated fat is well known for its role in promoting heart disease and some types of cancer. Now researchers suspect saturated fat also play a role in depression.

The link was found in a study called the Coronary Health Improvement Project, which followed 348 people between the 24 and 81. A decrease in saturated fat over a six-week period was associated with a decrease in depression.

2. Limit alcohol carefully.

That “feel-good” drink, alcohol, is actually a depressant. In small doses, alcohol can produce a temporary feeling of euphoria. But the truth is that alcohol is a chemical depressant to the human brain and affects all nerve cells.

Depending on the amount of alcohol consumed, people can go quickly from feeling relaxed to experiencing exaggerated emotions and impaired coordination.

It’s no coincidence that depressive disorders often co-occur with substance abuse, and one of the main forms of substance abuse in this country is alcohol.

. Don’t go crazy with caffeine.

Caffeine can increase irritability a couple of ways.

• If the caffeine you consume later in the day disrupts your nighttime sleeping, you are likely to be cranky and exhausted until you get a good night’s rest.
• Caffeine can also bring on a burst or two of energy, often ending with a spiral into fatigue.

Some people are more sensitive than others to the troublesome effects of caffeine. If you are sensitive to caffeine, decrease the amount of coffee, tea, and sodas you drink to see if this helps uplift your mood and energy level, particularly in the latter part of the day.

serotonin and depression

Serotonin: 9 Questions and Answers

By Colette Bouchez
WebMD Feature

Reviewed by Brunilda Nazario, MD

1. What is serotonin?

Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.

2. How is serotonin made?

Serotonin is made via a unique biochemical conversion process. It begins with tryptophan, a building block to proteins. Cells that make serotonin use tryptophan hydroxylase, a chemical reactor which, when combined with tryptophan, forms 5-hydoxytryptamine, otherwise known as serotonin.

3. What role does serotonin play in our health?

As a neurotransmitter, serotonin helps to relay messages from one area of the brain to another. Because of the widespread distribution of its cells, it is believed to influence a variety of psychological and other body functions. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory and learning, temperature regulation, and some social behavior.

In terms of our body function, serotonin can also affect the functioning of our cardiovascular system, muscles, and various elements in the endocrine system. Researchers have also found evidence that serotonin may play a role in regulating milk production in the breast, and that a defect within the serotonin network may be one underlying cause of SIDS (sudden infant death syndrome).

4. What is the link between serotonin and depression?

There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. Possible problems include low brain cell production of serotonin, a lack of receptor sites able to receive the serotonin that is made, inability of serotonin to reach the receptor sites, or a shortage in tryptophan, the chemical from which serotonin is made. If any of these biochemical glitches occur, researchers believe it can lead to depression, as well as obsessive-compulsive disorder, anxiety, panic, and even excess anger.

One theory about how depression develops centers on the regeneration of brain cells -- a process that some believe is mediated by serotonin, and ongoing throughout our lives. According to Princeton neuroscientist Barry Jacobs, PhD, depression may occur when there is a suppression of new brain cells and that stress is the most important precipitator of depression. He believes that common antidepressant medications, such as Celexa, Lexapro, Prozac, and Paxil -- designed to boost serotonin levels -- help kick off the production of new brain cells, which in turn allows the depression to lift.

Although it is widely believed that a serotonin deficiency plays a role in depression, there is no way to measure its levels in the living brain. Therefore, there have not been any studies proving that brain levels of this or any neurotransmitter are in short supply when depression or any mental illness develops. And while blood levels of serotonin are measurable -- and have been shown to be lower in people who suffer from depression -- what doctors still don't know for certain is whether or not the dip in serotonin causes the depression, or the depression causes serotonin levels to drop.

Antidepressant medications that work on serotonin levels -- medications known as SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin and norepinephrine reuptake inhibitors) are believed to reduce symptoms of depression, but exactly how they work is not yet fully understood.

5. Can diet influence our supply of serotonin?

It can, but in a roundabout way. Unlike calcium-rich foods, which can directly increase your blood levels of this mineral, there are no foods that can directly increase your body's supply of serotonin. That said, there are foods and some nutrients that can increase levels of tryptophan, the amino acid from which serotonin is made.

Protein-rich foods, such as meat or chicken, contain high levels of tryptophans. Tryptophan appears in dairy foods, nuts, and fowl. Ironically, however, levels of both tryptophan and serotonin drop after eating a meal packed with protein. Why? According to nutritionist Elizabeth Somer, when you eat a high-protein meal, you "flood the blood with both tryptophan and its competing amino acids," all fighting for entry into the brain. That means only a small amount of tryptophan gets through -- and serotonin levels don't rise.

But eat a carbohydrate-rich meal, and your body triggers a release of insulin. This, Somer says, causes any amino acids in the blood to be absorbed into the body -- but not the brain. Except for, you guessed it -- tryptophan! It remains in the bloodstream at high levels following a carbohydrate meal, which means it can freely enter the brain and cause serotonin levels to rise, she says.

What can also help: Getting an adequate supply of vitamin B-6, which can influence the rate at which tryptophan is converted to serotonin.

6. Can exercise boost serotonin levels?

Exercise can do a lot to improve your mood -- and across the board, studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medication or psychotherapy. In the past, it was believed that several weeks of working out was necessary to see the effects on depression, but new research conducted at the University of Texas at Austin found that just 40 minutes of regular exercise can have an immediate effect on mood.

That said, it remains unclear of the exact mechanism by which exercise accomplishes this. While some believe it affects serotonin levels, to date there are no definitive studies showing that this is the case.

7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body?

Studies show that men do have slightly more serotonin than women, but the difference is thought to be negligible. Interestingly, however, a study published in September 2007 in the journal Biological Psychiatry showed there might be a huge difference in how men and women react to a reduction in serotonin -- and that may be one reason why women suffer from depression far more than men.

7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body? continued...

Although studies are still in their infancy, researchers say defining these differences may be the beginning of learning why more women than men experience anxiety and mood disorders, while more men experience alcoholism, ADHD, and impulse control disorders.

There is also some evidence that female hormones may also interact with serotonin to cause some symptoms to occur or worsen during the premenstrual time, during the postpartum period, or around the time of menopause. Not coincidentally, these are all periods when sex hormones are in flux. Men, on the other hand, generally experience a steady level of sex hormones until middle age, when the decline is gradual.

8. Since both dementia and Alzheimer's disease are brain-related conditions, does serotonin play a role in either problem?

In much the same way that we lose bone mass as we age, some researchers believe that the activity of neurotransmitters also slows down as part of the aging process. In one international study published in 2006, doctors from several research centers around the world noted a serotonin deficiency in brains of deceased Alzheimer's patients. They hypothesized that the deficiency was because of a reduction in receptor sites -- cells capable of receiving transmissions of serotonin -- and that this in turn may be responsible for at least some of the memory-related symptoms of Alzheimer's disease. There is no evidence to show that increasing levels of serotonin will prevent Alzheimer's disease or delay the onset or progression of dementia. However, as research into this area continues, this could also change.

9. What is serotonin syndrome -- and is it common or dangerous?

SSRI antidepressants are generally considered safe; however, a rare side effect of SSRIs is serotonin syndrome. Serotonin syndrome is a condition that occurs when levels of this neurochemical in the brain rise too high. It happens most often when two or more drugs that affect serotonin levels are used simultaneously. For example, if you are taking a category of migraine medicines called triptans, at the same time you are taking an SSRI drug for depression, the end result can be a serotonin overload. The same can occur when you take SSRI supplements, such as St. John's wort.

Problems are most likely to occur when you first start a medication or increase the dosage. Problems can also occur if you combine the older depression medications (known as MAOIs) with SSRIs.

Finally, recreational drugs such as ecstasy or LSD have also been linked to serotonin syndrome.

Symptoms can occur within minutes to hours and generally include restlessness, hallucinations, rapid heartbeat, increased body temperature and sweating, loss of coordination, muscle spasms, nausea, vomiting, diarrhea, and rapid changes in blood pressure .

Although not a common occurrence, it can be dangerous and is considered a medical emergency. Treatment consists of drug withdrawal, IV fluids, muscle relaxers, and drugs to block serotonin production.

Treatments for Depression

The good news about depression is that you have a number of excellent treatments to choose from. More than 80% of people who get treatment for depression say that it helps them feel better.

Here's a rundown of some of the most common approaches. Many people use a mix. For instance, you might try medicine and therapy at the same time. Some studies show that using both together is better than using either one alone.
Talk Therapy for Depression

Talking with a trained therapist is one of the best treatments for depression. Many studies show that it helps. Some people choose to be in therapy for several months to work on a few key issues. Other people prefer to stay in therapy for years, gradually working through larger problems. The choice is up to you. Here are some common types of therapy.

* Cognitive behavioral therapy helps you see how behaviors -- and the way you think about things -- play a role in your depression. Your therapist will help you change some of these unhealthy patterns.
* Interpersonal therapy focuses on your relationships with other people and how they affect you. Your therapist will also help you identify and change unhealthy behaviors.
* Problem solving therapy focuses on the specific problems you currently face, and on helping you find solutions to those problems.

Antidepressant Medicines

Medicines are the other key treatment for depression. There are now dozens of antidepressants that your health care provider can choose from. They include:

* SSRIs (selective serotonin reuptake inhibitors.) These common medicines include some well-known names, like Lexapro, Paxil, Prozac, and Zoloft. Side effects are generally mild. They include stomach upset, sexual problems, insomnia, dizziness, weight change, and headaches.
* Researchers have developed many types of antidepressants in recent years. These include drugs like Remeron, Wellbutrin, Cymbalta, and Effexor. Cymbalta and Effexor may also ease chronic pain in people with depression. Side effects are usually mild. They include stomach upset, sleep problems, sexual problems, dizziness, and weakness.
* Tricyclic antidepressants and monoamine oxidase inhibitors (MAOIs) were some of the first medicines used to treat depression. While they work well, they can cause serious side effects and interact with some drugs and foods. Because newer medicines work just as well, these drugs aren't used as often anymore. But if you can't take newer medicines for some reason, your health care provider may suggest these.
ECT (Electroconvulsive Therapy) for Depression

This is a safe and effective treatment for people with depression that is resistant to medication. It's typically used on people who haven't been helped by medicines or therapy.

In ECT, your doctor will use electric charges to create a controlled seizure. These seizures seem to change the chemical balance of the brain. It may sound scary. But during the procedure, you'll be unconscious, so you won't feel anything.

ECT tends to work very quickly. It also works well -- about 80%-90% of people who receive it show improvement. The most common side effect is temporary memory loss.

You might have up to 12 sessions over a few weeks. Some people get "maintenance" therapy with ECT to prevent depression from returning.
Vagus Nerve Stimulation (VNS) for Depression

Vagus Nerve Stimulation (VNS) is a new option for people with severe, treatment-resistant depression. Approved by the FDA in 2005, it's used only on people who haven't been helped by at least four antidepressants.

VNS involves implanting a small electrical generator in your chest, like a pacemaker. The device is attached with wires to the vagus nerve, which runs from the neck into the brain. Once implanted, the device sends electrical pulses to the vagus nerve every few seconds. The pulses are then delivered via the vagus nerve to the area of the brain thought to regulate mood. The electrical charges may change the balance of chemicals in your brain and relieve depression.

The device must be implanted by a surgeon, but patients can usually go home the same day.
Alternative Treatments for Depression

Some people use herbs, supplements, and other alternative therapies for depression. However, none of these approaches has been proven to work. Herbs and supplements -- like St. John's wort -- can have side effects and cause interactions with other medicines. Never start taking an herb or supplement without talking to your doctor first.

Other alternative treatments -- like acupuncture, hypnosis, and meditation -- may help some people with their symptoms. Since they have few risks, you might want to try them, provided that your health care provider says it's OK.

Drugs to Treat Depression

Drugs to Treat Depression

There are several types of depression medications (antidepressants) used to treat depression and conditions that have depression as a component of the disease, such as bipolar disorder. These drugs improve symptoms of depression by increasing the availability of certain brain chemicals called neurotransmitters. It is believed that these brain chemicals can help improve emotions.

Major types of antidepressants include:

• Tricyclic antidepressants (TCAs) are some of the first antidepressants used to treat depression. They primarily affect the levels of two chemical messengers (neurotransmitters), norepinephrine and serotonin, in the brain. Although these drugs are effective in treating depression, they have more side effects, so they usually aren't the first drugs used.
• Monoamine oxidase inhibitors (MAOIs) are another early form of antidepressant. These drugs are most effective in people with depression who do not respond to other treatments. They are also effective for other mental illnesses. Substances in certain foods, like cheese, beverages like wine, and medications can interact with an MAOI, so these people taking this medication must adhere to strict dietary restrictions (see below). For this reason these antidepressants also aren't usually the first drugs used.
• Selective serotonin reuptake inhibitors (SSRIs) are a newer form of antidepressant. These drugs work by altering the amount of a chemical in the brain called serotonin.
• Serotonin and norepinephrine reuptake inhibitors (SNRIs) are another newer form of antidepressant medicine. They treat depression by increasing availability of the brain chemicals serotonin and norepinephrine.

Examples of effective and safe medications commonly prescribed for depression or depression-related problems are listed in the chart below.

Drug Name	Type of medication	Potential Side Effects
Anafranil Adapin Aventyl Elavil Norpramin Pamelor Pertofrane Sinequan Surmontil Tofranil Vivactil	These medicines are tricyclic antidepressants (TCAs) which work by increasing the available amount of serotonin and/or norepinephrine in the brain.	Dry mouth, blurred vision, increased fatigue and sleepiness, weight gain, muscle twitching (tremors), constipation, bladder problems such as urine retention, dizziness, daytime drowsiness, increased heart rate, sexual problems.
Parnate Nardil Marplan	Monoamine oxidase inhibitors (MAOIs) increase the amount of norepinephrine and serotonin in the brain	Must avoid certain foods and medications to avoid dangerous interactions* Serious side effects may include: headache, heart racing, chest pain, neck stiffness, nausea and vomiting. If you experience any of these symptoms, seek medical care immediately.
Celexa Lexapro Luvox Paxil Prozac Zoloft	Selective serotonin reuptake inhibitors, or SSRIs, work by increasing the amount of serotonin, a neurotransmitter found in the brain.	Sexual problems including low sex drive or inability to have an orgasm are common but reversible, dizziness, headaches, nausea right after a dose, insomnia, feeling jittery.
Wellbutrin	Wellbutrin may increase the amounts of the neurotransmitters norepinephrine and dopamine in the brain.	Weight loss, decreased appetite, restlessness, insomnia, anxiety, constipation, dry mouth, diarrhea, dizziness Wellbutrin is much less likely to cause the weight gain or sexual problems seen with other antidepressants.
Effexor Remeron Cymbalta	These drugs increase the levels of the neurotransmitters serotonin and norepinephrine in the brain.	Drowsiness, blurred vision, lightheadedness, strange dreams, constipation, fever/chills, headache, increased or decreased appetite, tremor, dry mouth, nausea. Remeron can be sedating. Cymbalta may increase sweating and blood pressure and also cause fatigue and reduced energy.
Desyrel (trazodone) Ludiomil	These drugs block various neurotransmitter chemicals to some degree.	Desyrel may cause drowsiness, fatigue, tremor, headache, dry mouth, nausea and vomiting. Ludiomil may cause headache, dizziness, dry mouth, fatigue, daytime sleepiness, sweating.

When taking an MAOI, you must avoid taking certain medications (including some over the counter medicines like Sudafed) and eating certain foods such as aged cheese, wine and beer, avocados, bananas, canned meats, yogurt, soy sauce, packaged soups and sour cream.

It is important to note that you should not drink alcoholic beverages while taking antidepressant medicines, since alcohol can seriously interfere with their beneficial effects.

In October 2004, the FDA determined that antidepressant medications may increase the risk of suicidal thinking and behavior in children and adolescents with depression and other psychiatric disorders. If you have questions or concerns, discuss them with your health care provider.

Symptoms of Depression

Most of us know about the emotional symptoms of depression. But you may not know that depression can be associated with many physical symptoms, too.

In fact, many people with depression suffer from chronic pain or other physical symptoms. These include:



* Headaches. These are fairly common in people with depression. If you already had migraine headaches, they may seem worse if you're depressed.
* Back pain. If you already suffer with back pain, it may be worse if you become depressed.
* Muscle aches and joint pain. Depression can make any kind of chronic pain worse.
* Chest pain. Obviously, it's very important to get chest pain checked out by an expert right away. It can be a sign of serious heart problems. But depression can contribute to the discomfort associated with chest pain.
* Digestive problems. You might feel queasy or nauseous. You might have diarrhea or become chronically constipated.
* Exhaustion and fatigue. No matter how much you sleep, you may still feel tired or worn out. Getting out of the bed in the morning may seem very hard, even impossible.
* Sleeping problems. Many people with depression can't sleep well anymore. They wake up too early or can't fall asleep when they go to bed. Others sleep much more than normal.
* Change in appetite or weight. Some people with depression lose their appetite and lose weight. Others find they crave certain foods -- like carbohydrates -- and weigh more.
* Dizziness or lightheadedness.

Because these symptoms occur with many conditions, many depressed people never get help, because they don't know that their physical symptoms might be caused by depression. A lot of doctors miss the symptoms, too.

These physical symptoms aren't "all in your head." Depression can cause real changes in your body. For instance, it can slow down your digestion, which can result in stomach problems.

Depression seems to be related to an imbalance of certain chemicals in your brain. Some of these same chemicals play an important role in how you feel pain. So many experts think that depression can make you feel pain differently than other people.
Treating Physical Symptoms

In some cases, treating your depression -- with therapy or medicine or both -- will resolve your physical symptoms.

But make sure to tell your health care provider about any physical symptoms. Don't assume they'll go away on their own. They may need additional treatment. For instance, your doctor may suggest an antianxiety medicine if you have insomnia. Those drugs help you relax and may allow you to sleep better.

Since pain and depression go together, sometimes easing your pain may help with your depression. Some antidepressants, such as Cymbalta and Effexor, may help with chronic pain, too.

Other treatments can also help with painful symptoms. Certain types of focused therapy -- like cognitive behavioral -- can teach you ways to cope better with the pain.Depression: Recognizing the Emotional Symptoms

Common symptoms of depression can make work and daily life almost impossible. Depression can skew your view of the world, making everything seem hopeless. Depression can make you feel utterly alone.

But you're not. Major depression affects about 14 million American adults, or about 6.7% of the population 18 or older in any given year. This guide will help you recognize some of the symptoms of depression.
Depression: Your Path to Recovery
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You may already know some of the emotional and psychological effects of depression. They include:

* Feeling sad, empty, hopeless, or numb. These feelings are with you most of the day, every day.
* Loss of interest in things you used to enjoy. You might no longer bother with hobbies that you used to love. You might not like being around friends. You might lose interest in sex.
* Irritability or anxiety. You might be short-tempered and find it hard to relax.
* Trouble making decisions. Depression can make it hard to think clearly or concentrate. Making a simple choice can seem overwhelming.
* Feeling guilty or worthless. These feelings are often exaggerated or inappropriate to the situation. You might feel guilty for things that aren't your fault or that you have no control over. Or you may feel intense guilt for minor mistakes.
* Thoughts of death and suicide. The types of thoughts vary. Some people wish that they were dead, feeling that the world would be better off without them. Others make very explicit plans to hurt themselves. One of the best ways to prevent suicide in someone that is depressed is to recognize the warning signs of suicide. Take these signs seriously.

The good news is that depression is a treatable condition that responds to a variety of treatments.

"natural depression treatments"

15 ways to help treat depression naturally.
By R. Morgan Griffin
WebMD Feature
Reviewed by Brunilda Nazario, MD

While therapy and medication are key in controlling depression, there’s also a lot you can do on your own to fight back. Making changes to your own behavior -- your physical activity, diet, and lifestyle -- can be effective natural depression treatments.

“Lifestyle changes are a very important part of treatment,” says Ian A. Cook, MD, director of the Depression Research Program at the University of California Los Angeles.

On their own, Cook says, natural depression treatments can beat back milder forms of disease. For more severe depression, they can complement other approaches. When medication and therapy aren’t enough, treating depression naturally through lifestyle can help push people toward full recovery.

“Fighting depression is a war that’s waged day to day, not just over weeks and months while you wait for other treatments to take effect,” says Dean F. MacKinnon, MD, associate professor of psychiatry at the Johns Hopkins Hospital in Baltimore.

So as bleak as things might seem, there are things that you can do, right now, that will help you feel better. Here’s what you need to know about natural depression treatments.
Get in a Routine to Treat Depression Naturally

If you’re depressed, or have been depressed, you need a routine. Depression can strip away the structure from your life, letting one day bleed into the next. That absence of order can also make your depression worse.

“It’s extremely stressful to wake up in the morning and have no idea what you’re going to do with the day,” says MacKinnon.

Cook agrees. “Having a routine gives you a sense of control over the day,” says Cook. “We know that helps, and we know that not having a sense of control makes people feel worse.”

What should you build into your schedule to help fight depression naturally?

1. Exercise. Study after study has found that physical activity can boost mood, says Cook. How much? You don’t need to run marathons to get a benefit. “It seems like half an hour several times a week may be enough,” Cook says. “More than that may not have a further effect on mood. There seems to be a plateau.”
The type of exercise you use as a natural depression treatment doesn’t seem to matter. “Your cardiologist might want you getting a lot of aerobic exercise for your heart,” says MacKinnon. “But for your mental health, just getting out and walking can be enough.”

2. Diet. There is no depression diet, but there are great benefits to healthy eating. “I don’t think there’s any particular dietary regimen you need to follow,” says MacKinnon. “A basic healthy eating plan should do.”
Nutrition is an important element in your effort to help treat your depression, MacKinnon says. “Healing from depression is a physiological process, just like healing from a physical injury,” he tells WebMD. He says that without good nutrition, medications for depression can’t work as effectively.
There are some other things to keep in mind. Ask your doctor if your medication might cause weight gain. If so, you may want to take special care with your diet. If your depression is associated with an eating disorder -- like anorexia or binge eating -- you need to be working with an expert.atural Depression Treatments
15 ways to help treat depression naturally.
(continued)
Get in a Routine to Treat Depression Naturally continued...

3. Sleep. While sleep problems are a symptom of depression, they can also make it worse. Some people with depression sleep excessively. Many more depressed people suffer from insomnia. Either way, you need to do something.
Lying in bed and willing yourself to sleep won’t work. But one natural depression treatment is to make your life more conducive to getting a good sleep. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV.

4. Goals. To help yourself during treatment for depression, it’s important to meet goals that you set for yourself. The trick here is to come up with realistic goals -- ones that you can really accomplish in a day. Drafting a 20-page to do list is not going to help. If you’re having trouble setting goals, Cook recommends working with a therapist, family member, or friend. Someone who can help you prioritize what’s most important and break larger tasks into smaller, more manageable ones.

5. Responsibilities. When you’re depressed, a natural inclination is to pull back -- to give up all your responsibilities at home and at work. It’s a feeling you should fight against. Staying active and having daily responsibilities can work as a natural depression treatment. They help ground you and give you a sense of accomplishment.
Obviously, don’t push yourself too far. If you’re not ready to go back to work or school, that’s fine. Think about part-time. If that seems like too much, consider a little volunteer work.
“If you’re volunteering to help clean up a playground, you’re still doing something,” says MacKinnon. “You’re getting out of the house, and at the end of the day you know that you accomplished something.”

6. Relaxation. Don’t assume that fun or relaxing things will happen naturally. They only way to make them happen is to plan them.
Cognitive Ways to Cope With Depression Naturally

In your fight against depression, a lot of the work is mental -- changing how you think.

“When you’re depressed, you become trained to see the world and yourself in a negative way,” says MacKinnon. These patterns of thought can have a lasting impact. They can linger on months or years after you’ve resolved the biological cause of the depression, MacKinnon says.

Automatic negative thoughts are particular sources of trouble. These thoughts occur spontaneously when you encounter a situation and affect how you feel. They can link to one another in a chain, dragging you downward.

An example: Your boss asks you to rewrite the opening of a proposal you worked on. Rather than just doing it, you dwell on it. In your mind, this incident becomes symptomatic of deeper problems. You’re incompetent. You’re going to be fired. You’ll be penniless. You’ll lose your house. Your family will hate you. You’re a complete screw-up. You don’t deserve to live. In seconds, your good mood disappears and you’re plunged into miseryognitive Ways to Cope With Depression Naturally continued...

How can you battle automatic negative thinking?

7. Reflect. At first, it’s very hard to catch yourself engaging in automatic thinking, says Cook. By definition, you’re not completely aware that it’s happening. Instead, Cook says it’s often easier to look back on a bad day and figure out what happened in hindsight. How did you get from feeling pretty good in the morning to feeling horrible by noon? What events -- and what thoughts -- led you to such a depressive state of mind?
By reconstructing what happened, you learn how your mind works and what automatic thinking you’re prone to. Then you can do something about it. “In time, you get a lot better at recognizing automatic thoughts in the moment,” says Cook, “so you can stop them before they get out of control.”

8. Take a break. When you find yourself engaging in automatic thinking, clear your head. Cook recommends breathing exercises or simply getting up and walking around. “Taking a break from whatever you’re doing physically can create a break in the mental process,” he tells WebMD.

9. Use logic. The next time some problem is making you feel terrible about yourself, try to use logic as a natural depression treatment. Depression can make you think bad things about yourself that are grotesquely exaggerated. “Try to impose some reason,” says Cook. “Inject some reality.” Is it really true that no one likes you? Is there real evidence for that? Sure, you might feel like the most stupid and hateful person on the planet, but really, what are the odds?
Other Natural Depression Treatments

In addition to getting in a routine and making cognitive changes, there are other natural depression treatments you should consider. Here’s a rundown.

10. Reach out to friends and family. To get through a depression, you need the support of trusted family and friends. Talking about what you’re going through can be a good natural depression treatment. Try to develop a network of supports. That way, you’re not putting too much pressure on a single person.
A friend shouldn’t only be a shoulder to cry on. Sometimes, you might want to set aside your feelings for a few hours. “Taking a break from thinking about your depression can be helpful,” says Cook. “You can just try to enjoy being with that other person.”
MacKinnon agrees. “If you were recovering from pneumonia, you wouldn’t feel obligated to regale everyone with details about what you were coughing up,” says MacKinnon. “It’s OK not to talk to everybody about what you’ve been through with your depression.”

11. Get support. In addition to relying on your friends and family, joining a support group can also be a good natural depression treatment. There, you’ll meet people who really understand what you’ve been through – perhaps in a way that your family and friends can’t. 12. Check with your doctor before using supplements. While lots of supplements, like St. John’s wort, have been promoted as depression cures, the research has been mixed. One supplement that has shown some promise is fish oil, which is rich in omega-3 fatty acids. Always check with your doctor before starting any supplement, especially if you’re already on other medications.

13. Watch out for substance abuse. Lots of people deal with depression by relying on alcohol and other substances. Don’t. After a few hours, these substances only leave you feeling worse. If you think you have a substance abuse problem, don’t wait until your depression is resolved to deal with it. Get help now.

14. Do something new. When you’re depressed, you’re in a rut. A typical day might be spent cycling between the bed, the television, and the computer. Cook recommends that people push themselves to do something different and new as a natural depression treatment. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.

15. Don’t ignore serious signs of depression. While using natural depression treatments on your own can help a lot, they have limits. “People are amazingly resourceful when it comes to helping themselves,” says Cook. “But when they become so depressed that they can no longer function, or they’re feeling like the world would be better without them, they need to get professional help.”


Don’t Forget: Make Time for Things You Enjoy

Experts agree: If you’re depressed, you have to make time for things you enjoy. You have to relax. You have to do things that are fun.

This may be advice you’ve heard before. And there’s a problem with this natural depression treatment. When you’re depressed, or recovering from depression, having fun can seem impossible. Things that used to be fun don’t feel fun anymore. So why bother?

It’s a common problem, experts say. “One of the insidious aspects of depression is that it trains you to become hopeless about finding anything in life pleasurable,” says MacKinnon.

But this is just another unhealthy thought pattern that depression instills in us. The key is to unlearn it. While we assume that having fun is supposed to be effortless, it isn’t. You’ve gotten out of practice.

So as perverse as it might sound, you may have to work at having fun. Schedule things you used to enjoy. Even if it feels like a chore, keep going out with friends. Keep going to the movies and keep playing tennis.

“Sometimes, you really have to take a leap of faith and force yourself to do these things,” says MacKinnon. The act of doing them is itself a form of rehab, he says. You’re retraining yourself. In time, fun things really will feel fun again.

depression

Depression Overview

Common Causes of Depression

If you're depressed, it might not be easy to figure out why. In most cases, depression doesn't have a single cause. Instead, it results from a mix of things -- your genes, events in your past, your current circumstances, and other factors.

Here are a few of the things that can play a role in causing depression.

• Biology. We still don't know exactly what happens in the brain when people become depressed. But studies show that certain parts of the brain don't seem to be working normally. Depression might also be affected by changes in the levels of certain chemicals in the brain, called neurotransmitters.
• Genetics. Researchers know that if depression runs in your family, you have a higher chance of becoming depressed.
• Gender. Studies show that women are about twice as likely as men to become depressed. No one's sure why. The hormonal changes that women go through at different times of their lives may be a factor.
• Age. People who are elderly are at higher risk of depression. That can be compounded by other factors -- living alone and having a lack of social support.
• Health conditions. Conditions such as cancer, heart disease, thyroid problems, chronic pain, and many others increase your risk of becoming depressed.
• Trauma and grief. Trauma, such as violence or physical or emotional abuse -- whether it's early in life or more recent -- can trigger depression. So can grief after the death of a friend or loved one.
• Changes and stressful events. It's not surprising that people might become depressed during stressful times -- such as during a divorce or while caring for a sick relative. Yet even positive changes -- like getting married or starting a new job -- can sometimes trigger depression.
• Medications and substances. Many prescription drugs can cause symptoms of depression. Alcohol or substance abuse is common in depressed people. It often makes their condition worse.

Some people have a clear sense of why they become depressed. Others don't. The most important thing to remember is that depression is not your fault. It's not a flaw in your character. It's a disease that can affect anyone -- and regardless of the cause, there are many good ways to treat it

Depression Treatment Tips

WebMD Medical Reference

Reviewed By Brunilda Nazario, MD

To get better, you need to take an active role in your treatment. You're not just a patient. You and your doctor have to work as a team.

Of course, right now, you might not feel up to taking an active role in anything. You might have doubts that treatment will help. But push yourself. Depression can make you feel powerless. Taking charge of your treatment is one way to feel in control again.

Here are some tips.

• Stick with it. Treatment won't work right away. Antidepressants may not take effect for four to six weeks. In some cases, a medication may not work and you'll need to try another. Therapy can take awhile, too. But don't despair. If you give them time, these treatments are very likely to help. When a depressed person gets the right medicine, at the right dose, and takes it long enough, treatment succeeds about 70% of the time. But you and your doctor may need to try quite a few treatments before landing on the right therapy for you.
• Take your medicine as prescribed. Get into good habits. Take your medicine at the same time every day. It's easier to remember if you do it along with another activity, like brushing your teeth, eating breakfast, or getting into bed. Get a weekly pillbox, which will make it easy to see if you've missed a dose.
• Never stop taking your medicine without your doctor's OK. If you need to stop taking a medicine for some reason, your doctor may reduce your dose gradually. If you stop suddenly, you may have side effects. Stopping medication abruptly may also cause depression to return.

Don't assume that you can stop taking your medicine when you feel better. Many people need ongoing treatment even when they're feeling well. This can prevent them from getting depressed again. Remember, if you're feeling well now, it might be because your medicine is working. So why stop?

• Make lifestyle changes. There's a lot you can do on your own to supplement your treatment. Eat healthy foods, high in fruits and vegetables and low in sugars and fats. Make sure to get a good night's sleep. Several studies show that physical activity can help with the symptoms of depression. Start slowly. Try taking walks around the neighborhood with a friend. Gradually, work up to exercising on most days of the week.
• Reduce stress at home and at work. Ask for help with some of the stressful things in your life. See if your friends or family will take care of some of the daily hassles, like housework. If your job is stressing you out, figure out ways to scale back some of your duties.
• Be honest. Opening up to a therapist isn't easy. But if you're not truthful, therapy is less likely to help. If you have doubts about therapy or your therapist's approach, don't hide them. Instead, talk about them openly with your therapist. He or she will be happy to have your feedback. Together, you might be able to work out a new approach that works better.
• Be open to new ideas. Your therapist may have suggestions that sound strange. He or she may push you to do things that feel awkward or uncomfortable. But try to stay open. Give new approaches a try. You may find them more helpful than you expected.
• Don't give up. You may feel hopeless right now. You may feel like you're never going to get better. But feeling that way is a symptom of your condition. If you give yourself some time — and allow your treatment to take effect — you will feel better again.

weight loss supplements

osing weight can dramatically improve your emotional and physical health, but it can be a slow process. So it’s no wonder that 15% of American adults use diet supplements to boost weight loss, opting for a range of products that claim to decrease appetite, block fat absorption, or increase metabolism.

Currently, most weight loss experts do not recommend many products marketed as weight loss supplements because of a lack of evidence. Also certain diet supplements, including ephedra, may cause heart attack and stroke. (Ephedra, also known as ma huang, was banned by the FDA in 2004 for sale in the U.S.)

However, there are some proven weight loss supplements available. Which weight loss supplements may be safe and helpful during a diet? Here’s a rundown on six products you can buy at most health food or drugstores that have some weight loss evidence behind them:

• Calcium
• Fiber
• Conjugated linoleic acid (CLA)
• Green tea extract
• Meal replacements
• Orlistat, an over-the-counter weight loss drug

Remember, of course, that you should always check with your doctor before taking any type of supplement. Even supplements can have side effects and may interfere with medications you take. And, when it comes to weight loss, there are no quick fixes. A healthy eating plan and regular physical exercise should be the foundation of any weight loss program.

Weight Loss Supplements: Calcium

Bone health may be the first thing that comes to mind when you hear the word calcium, but this mineral may also help you lose fat while preserving muscle.

Research is mixed. Some studies have not found a relationship between calcium intake and weight loss.

However, “there have been several studies that have shown benefits from three daily servings of low-fat dairy foods, including weight loss,” says Toby Smithson, RD, national spokesperson for the American Dietetic Association. Those studies “showed more weight loss from low-fat dairy foods combined with a reduced-calorie diet than from calcium supplements,” Smithson notes.

That’s not to say calcium supplements might not help you in your weight loss efforts. In one analysis, researchers found that dieting women who received 1,000 mg of calcium supplements each day lost, on average, more weight and more body fat than women taking a placebo. Although the differences in the amount of weight and fat lost by the two groups were not significant, the trend suggests there could be a relationship between calcium supplements and weight loss.

Because calcium and weight loss studies have found conflicting results, you can expect a lot more research on this subject. Researchers who have found a connection between calcium and weight loss hypothesize that dietary calcium might play a role in the breakdown and storage of fat. Additionally, the weight loss that has sometimes been observed in people who eat dairy may have something to do with specific dairy proteins and magnesium, another important mineral abundant in dairy products. But so far, these hypotheses are unproven.

Weight Loss Supplements: Conjugated Linoleic Ccid (CLA)

Using a type of fat as a weight loss supplement might sound counterintuitive, but it might work, too. Conjugated linoleic acid, a fatty acid that occurs naturally in dairy products and red meat, is a diet supplement that may hold promise for dieters.

Some studies have found that CLA diet supplements can help you lose body fat and increase lean body mass. When a group of overweight people took 3.2 grams of CLA each day for six months, they lost more body fat than people taking a placebo and gained less holiday weight during the winter months.

Many experts are calling for more clinical studies to learn more about the effectiveness and safety of CLA as a weight loss supplement. What’s the best way for people to reap the benefits of this diet supplement? Can you take too much?

Although conjugated linoleic acid generally has few side effects, it can cause stomach upset with diarrhea and nausea. Be sure to talk with your doctor before taking CLA as a diet supplement.

Weight Loss Supplements: Fiber

When it comes to dropping pounds, weight loss supplements that help keep you full can make it easier to cut back on the amount of food you eat. And when it comes to feeling full, fiber is your friend.

“Things that delay gastric emptying and stay in the stomach longer theoretically will make you feel fuller for a longer period of time,” says Sasha Stiles, MD, an obesity expert at Tufts Medical Center. “There’s enough fairly good research to show that an appropriate amount of fiber, such as bran or psyllium, can do this. Don’t take too much, though, because it can stop you up.”

A recent study found that overweight and obese people who took a fiber diet supplement each day reported less hunger after meals than people taking a placebo, and there was a trend for those using a fiber supplement to lose more weight.

If you decide to increase your fiber intake from food or diet supplements, be sure to add fiber to your diet slowly. Drink plenty of fluids to avoid becoming constipated.

The National Academy of Sciences Institute of Medicine recommends that men under age 50 consume 38 grams of fiber a day, and 30 grams a day after age 50. Women under age 50 should consume 25 grams of fiber per day, and 21 grams per day after age 50. Most people only get about half of this amount.

Weight Loss Supplements: Green Tea Extract

You may have already heard that green tea is loaded with healthy antioxidants, but did you know it might help you lose weight, too?

Although Smithson cautions that there are not enough human studies to prove the effectiveness of green tea extract as a weight loss supplement, she tells WebMD “…there is some thought that regular consumption may promote weight loss by adjusting resting energy usage and increasing the use of energy. The components in green tea extract that have shown some effect on lowering body weight are catechins, caffeine and theanine.”

Not all studies agree. But one recent report found that daily green tea extract supplements helped obese men and women lose weight and lower their body mass index (BMI – an indicator of body fat). Green tea extract also helped reduce amounts of dangerous belly fat, which has been linked to an increased risk of death. Not only that, green tea extract lowered blood pressure and LDL, or “bad,” cholesterol at the same time.

Proven Weight Loss Supplements

Which weight loss supplements really work?

(continued)

Weight Loss Supplements: Meal Replacements

Experts agree: The most proven weight loss supplements are meal replacements, including bars and shakes.

But, they only work when used as directed. In many plans, this means substituting a calorie-controlled meal replacement for breakfast and lunch, perhaps with the addition of fresh fruit. Then enjoy a portion-controlled dinner of around 500 calories.

“There’s very good scientific literature around meal replacements that is encouraging -- this is a strategy for some people that is efficient and safe,” says Steven R. Smith, MD, professor and assistant to the executive director for clinical research at the Pennington Biomedical Research Center.

“For folks who adopt that strategy, there’s pretty good long-term success,” says Smith. “The reason for that is that it’s simple, it’s structured and it allows people to continue to enjoy food with their evening meal.”

Weight Loss Supplements: Over-the-Counter Orlistat

Technically, Orlistat is a medicine, not a supplement. However, it’s approved by the FDA for sale without a prescription (brand name Alli), thus many people consider it a diet supplement.

“This is the one that has the data behind it,” says Caroline Apovian, MD, the director of the Center for Nutrition and Weight Management at Boston Medical Center. “It blocks 25% of the fat calories eaten from being absorbed. You can hang your hat on this data.”

Orlistat helps people lose weight as long as they also follow a diet and exercise. But it can have some unpleasant intestinal side effects. Be sure to follow the product’s recommendations to limit fat intake to minimize potentially embarrassing problems with anal leakage and gas.

General Suggestions for Using Weight Loss Supplements

If you do use weight loss supplements, be aware that the vast majority of products sold as diet supplements are not regulated by the FDA. To make sure that the product you are purchasing has undergone quality control testing, look for diet supplements that bear a United States Pharmacopeia (USP) seal.

Be sure to ask your doctor about taking weight loss supplements before you use them. Avoid products with excessive levels of caffeine, which can cause side effects, such as increased heart rate and blood pressure.

fatigue causes

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.

Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.

Fatigue Cause No. 4: Anemia

Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.

Fix: Depression responds well to psychotherapy and/or medication.

Fatigue Cause No. 6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Fatigue Cause No. 7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigu

Fatigue Cause No. 8: Hidden UTI

If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Fatigue Cause No. 9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process suga

Fatigue Cause No. 10: Dehydration

Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

Fatigue Cause No. 11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Fatigue Cause No. 12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Fatigue Cause No. 13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test

Fatigue Cause No. 14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

ast Fix for Mild Fatigue

If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

Stress-Reducing Foods

Stress Management Diet

Stress management can be a powerful tool for wellness. There’s evidence that too much pressure is not just a mood killer. People who are under constant stress are more vulnerable to everything from colds to high blood pressure and heart disease. Although there are many ways to cope, one strategy is to eat stress-fighting foods. Read on to learn how a stress management diet can help. Stress-Busting Foods: How They Work
Fatty Fish

To keep cortisol and adrenaline in check, make friends with fatty fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease. For a steady supply, aim to eat three ounces of fatty fish at least twice a week.
Foods can fight stress in several ways. Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. Finally, a nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Oranges

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can reduce levels of stress hormones while strengthening the immune system. If you have a particularly stressful event coming up, you may want to consider supplements. In one study, blood pressure and cortisol levels returned to normal more quickly when people took 3,000 milligrams of vitamin C before a stressful tas Simple Carbs

Dieticians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide short-term relief of stress-induced irritability. Simple sugars are digested quickly, leading to a spike in serotonin.
All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which are digested more slowly. Good choices include whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.
spinach
Popeye never lets stress get the best of him – maybe it’s all the magnesium in his spinach. Magnesium helps regulate cortisol levels and tends to get depleted when we’re under pressure. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans, or a filet of salmon, also high in magnesium
black tea

Research suggests black tea can help you recover from stressful events more quickly. One study compared people who drank four cups of tea daily for 6 weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower levels of cortisol after stressful situations. Coffee, on the other hand, can boost levels of cortisol.
Pistachios can soften the impact stress hormones have on the body. Adrenaline raises blood pressure and gets your heart racing when you’re under stress. Eating a handful of pistachios every day can lower blood pressure, so it won’t spike as high when that adrenaline rush comes.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium -- and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat.

Almonds

Almonds are chock full of helpful vitamins. There’s vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies

Crunchy raw vegetables can fight the effects of stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension headaches.

Bedtime Snack

Carbs at bedtime can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam.

Milk

Another bedtime stress buster is the time-honored glass of warm milk. Researchers have found calcium can reduce muscle spasms and soothe tension, as well as easing anxiety and mood swings linked to PMS. Dieticians typically recommend skim or low-fat milk.

Herbal Supplements

There are many herbal supplements that claim to fight stress. One of the best studied is St. John’s wort, which has shown benefits for people with mild-to-moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect.

De-Stress with Exercise

Besides tweaking your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise is the most effective, because it increases oxygen circulation and produces endorphins -- chemicals that make you feel happy. To get the maximum benefit, aim for 30 minutes of aerobic exercise three to four times a week.