Elena Karnaukhova

Nutrition/ Othomolecular medicine/ Emotions relief

Depressive symptoms

What are Depressive Symptoms and Natural Remedies? Find hope again!

5 Natural treatments for depressive symptoms

1. Restore intestines and intestinal flora

As a holistic therapist my priority goes straight to bowel order. Do you know why?

Because our happiness hormone, serotonin (one of the neurotransmitters), 80-90% is produced in our intestines, much more than in the brain!

What Does Serotonin Do?

There are main neurotransmitters acetylcholine, dopamine, GABA and serotonin.

Serotonin plays several roles in the body, including influencing learning, memory, happiness, and regulating body temperature, sleep, sexual behavior, hunger, and as a pain reliever.

What Do Antidepressants Do?

Restore balance of serotonin and norepinephrine. Involved in the regulation of mood and emotions.

Suppose your intestines cannot produce enough serotonin. Could antidepressants help?

So no!

Healthy intestines

I would start first to restore guts:

reduce pathogens such as overgrowth of certain bacteria, remove fungi or parasites.
repair your intestinal lining, usually there is one leaky gut present
build healthy intestinal flora

2. Healthy food

This is only useful if your digestive system is working properly and your intestines can absorb nutrients.

Often in practice I see that it is different.

Food with omega-3.
The best omega-3 foods oily fish such as salmon, mackerel or herring walnuts, chia seeds, flax seeds, egg yolks.
Healthy fats. Healthy fats provide important vitamins and minerals that boost energy levels and mood.
Probiotic food. Eating probiotic foods boosts energy levels, supports cognitive function and promotes mental well-being. Some of the best probiotic foods include kefir, yogurt, kombucha, miso, raw cheese, and fermented vegetables
Limit or no refined carbohydrates and sugars!
Ever wondered why you crave refined carbs and sugars when you're sad?
It's because foods high in carbohydrates trigger the release of serotonin, a natural opioid that works in the brain in a similar way to the drug opium.
While these foods currently improve your mood, they also lead to weight gain, trouble sleeping, excessive growth of candida and low energy levels, which can make your depression symptoms worse.

3. Dietary supplements for depressive symptoms

Vitamin D3
Fish oil with high DHA and EPA
Adaptogenic herbs such as ashwagandha or rhodiola
Probiotics (healthy intestinal flora)
Vitamin B complex
Essential oils such as lavender oil, which help relieve stress, promote a sense of peace and improve sleep.
Roman chamomile acts as a mild sedative that naturally calms the nerves and promotes relaxation.

4. Relationships and Support

Since depression is usually caused by emotional issues, it can be made worse by a lack of positive relationships, low self-esteem, and a lack of purpose.

Find a strong community of friends who can support and encourage you, and focus on your spirituality.

As a holistic therapist, I also work with clearing blockages and traumas from the past. This often provides relief from depressive symptoms.

5. Exercise

Exercise gives you a boost of energy, helps you sleep better and builds confidence.

Not exaggerated!

Try exercise that you enjoy, such as yoga, Pilates, walking, or jogging.