The 7 best natural antidepressants according to science.

Good morning from the UAE. It is already hot and steamy, and I am fearing the arrival of summer. However, I believe we still have 4 good weeks before the actual heatwave hits and is here to stay.

This past week has been tough. I have been struggling a lot with anxiety, and scheduled a session with Maria Leonard, a breathing coach who I’ve been seeing since 2020.

This year marks 10 years living with anxiety and ADHD, and although it gets better, I doubt this will ever go away. The graph below represents the time spent with children as we age. So, if you are someone struggling with being present and having a racing mind, print it and stick it to your wall.

Anyway, enough about me, let’s dive into the 7 best natural antidepressants according to science. These will help with anxiety, depression, and mood:

1) Sunlight: Sunlight exposure, sensory stimulation, and interaction with natural surroundings during outdoor walks modulate stress responses and alleviate symptoms of anxiety and depression.

How to make this easy: Every morning, make it mandatory to go for a 10-minute walk under the sun. If it’s too hot or since most of us aren't fortunate enough to spend our days outside, consider RLT, Red Light Therapy. There are plenty of machines available at affordable prices. I refrain from recommending specific ones since I only endorse products I've personally tried. However, Amazon offers some excellent suggestions.

2) Omega 3: Omega-3 fatty acids, especially EPA in fish oil, support brain function and reduce inflammation, potentially easing depression symptoms.

Foods rich in Omega 3 include fish and other seafood (especially cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines), nuts, and seeds (such as flaxseed, chia seeds, and walnuts).

3) Magnesium: Magnesium serves as a cofactor in numerous enzymatic reactions, including those involved in neurotransmitter synthesis and signalling.

4) Weight lifting: Resistance exercise induces the release of endorphins and other neurochemicals, such as brain-derived neurotrophic factor (BDNF), which promote neuronal growth and synaptic connectivity.

5) Zone 2 cardio: Moderate-intensity aerobic exercise elicits physiological adaptations, including increased cerebral blood flow and neurogenesis, particularly in brain regions implicated in emotional regulation.

Want an exact schedule to fit this into your busy schedule? I cover it inside my Linkedin Post here.

6) 8 hours of sleep: Sleep plays a crucial role in neurophysiological processes. Chronic sleep deprivation disrupts these processes, increasing susceptibility to mood disorders such as depression and anxiety.

7) Good relationships: Social interactions influence neuroendocrine and neuroimmune pathways implicated in stress regulation and emotional well-being. In other words, make it a priority not to be surrounded by jerks.

Bonus section: 3 anti-anxiety supplements I’ve tried:

1) St. John's wort: Some studies suggest it could help with mood by affecting certain brain chemicals. In my experience, I did not feel a noticeable difference.

2) 5-HTP: This amino acid is used by the body to make serotonin, a hormone linked to mood. More scientific evidence is needed to confirm its effectiveness.

3) Melatonin: Taking melatonin supplements can help with sleep for those struggling with anxiety-related insomnia.

Now, here's my honest opinion on all these supplements, remedies, and whatnot: No supplement will work if you don’t fulfill the basics naturally, and no natural approach will work if you are not consistent.

That’s it for today.

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Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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