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The stress of modern life has given rise to worldwide epidemic of depression.  Mood disorders are more prevalent now than ever before, and they are occurring at younger ages.  Much of the blame for this may well rest with technology and the sweeping lifestyle changes it has encouraged. Today people seem to live at a breakneck pace, 24 hours a day, all year long. Fast paced living reduces the levels of serotonin which is a key buffer against depression.

Exposure to light raises serotonin levels, so get outside.  If you live in “gray” climate, consider buying a light box (10,000 lux)  It can be used while reading or watching TV.  Caution: Light boxes should not be used by people with retinal disease.

Get more sleep. Sleep deprivation is strongly linked to depression.  Keep your bedroom cool and dark…avoid stimulating TV or work for about an hour before bedtime.  Cut down on caffeine and alcohol. Exercise late in the day, but at least 5 hours before bedtime and rise at the same time each day.  If you can’t get the rest you need, nap.

Exercise is an excellent serotonin booster–it is linked to better moods and also better overall health.  In spite of all the reports, Americans get less exercise today than even 10 years ago.  Find an exercise you enjoy and do it regularly. Aerobic exercise several times a week is ideal, but any kind of exercise is better than none.

Rethink your diet.  Emphasize fruits and vegetables while limiting your consumption of grains and sweets.  When you do eat grain, eat whole grains. They have less effect on blood sugar than white breads or processed cereals.  Keep meals under 500 calories and don’t let more than five hours pass between meals (except when you are asleep)  Frequent small meals keep insulin levels lower than a few large meals. Do not eat red meat or egg yolks more than once a week.

What about antidepressants? Anyone who is so depressed that he/she has trouble functioning at work or at home should seek a medical diagnosis.  The tips listed above are a good start to managing depression a natural way, although prescription drugs might help a severe case until you can control it naturally.