Here are three natural solutions to consider adding to your depression-fighting arsenal: Lifting weights: Pumping some iron can boost your spirits, finds a recent study from Australian researchers. After 10 weeks of various resistance exercises like leg lifts and arm curls, self-reported depression levels dropped 18% among the 28 study participants. Past studies have shown that resistance training improves mood and self-esteem, regulates sleep, and reduces stress—all of which beat back the blues. Try it: Aim to work out with weights at least three days a week for twenty minutes, the Aussie study recommends. Lavender: More than a dozen aromatherapy studies have indicated a few good whiffs of essential oils extracted from plants like lavender, rosemary, peppermint, and geranium are enough to significantly improve mood and reduce depression, according to a University of Exeter study review. Researchers hypothesize that certain scents reduce inflammation in the brain and stimulate the circulation of mood-boosting hormones. Try it: Massage aromatic oils onto your skin, add a few drops to your bath, or simply spend a few minutes breathing in the scent of the oils before bedtime, the Exeter researchers advise. Vitamin D: Case studies of three middle-aged women revealed taking a vitamin-D supplement for as little as eight weeks reduced depression by up to 70%, according to research from the Bayhealth Medical Center in Dover, Delaware. Why? Vitamin D both maintains signaling pathways and reduces inflammation in the brain, which may combat mood disorders like depression, according to a University of Texas study. Try it: You can get vitamin D from foods like salmon or milk, or from 15 minutes in the sun—but a natural vitamin-D supplement might be your surest option, says James Dowd, MD, CEO of the Arthritis Institute of Michigan and author of The Vitamin D Cure. Dr. Dowd recommends taking at least 1000 IU of vitamin D each day.
