In this Health Alert, Dr. Karen L. Swartz, Director of the Mood Disorders Clinic at Johns Hopkins, answers a patient's question: What can I do, in addition to medication and therapy, to alleviate depression and anxiety?
Dr. Swartz answers: Many lifestyle changes can help lessen depression and anxiety symptoms. To start, a healthy diet can contribute to good mental health. A low level of omega-3 fatty acids, found in fatty fish such as tuna and salmon, has been associated with depression, so eating more of these fish may help improve your mood.
Studies have also shown that low levels of the B vitamin folate are linked to depression and may prevent people from responding optimally to antidepressants. Supplements at doses of 400–800 mcg can be of benefit -- although you should ask your doctor before trying any supplements to be sure they won't interact with medications you're taking. Getting adequate sleep is also important to reduce depression: People who don't get enough rest tend to be irritable and moody, which can trigger major depressive episodes.
Finally, exercise is a key ingredient of a comprehensive program for depression and anxiety. Even though it can be difficult to motivate yourself to be physically active when you're feeling sad and lethargic, studies show that even taking a short, 10-minute walk may improve your mood and life depression.
Mind-body exercises such as yoga may be particularly beneficial because they force you to breathe deeply, circulating oxygen to all parts of your body and potentially releasing endorphins that may help you feel better and more invigorated.
