蘇格蘭新健康指引：應該每日補充維他命D All Scots advised to take vitamin D says new health guidance

蘇格蘭去年推出新健康指引，建議市民應該考慮全年服用維他命D，尤其秋季和冬季更應該服用！

維他命D對骨骼健康至關重要，嚴重缺乏可導致兒童佝僂病。
足夠維他命D也可預防多發性硬化症。

大多數人體內的維他命D是由陽光對皮膚的作用產生。 但現在使用防曬霜非常普及，往往阻止皮膚產生所需要的維他命D.
缺乏維他命D可導致骨軟化症 - 引起嚴重的骨痛和肌肉酸痛。


Scots should consider taking vitamin D supplements all-year round, but particularly in autumn and winter, according to new health advice.

The vitamin is crucial for the production of healthy bones and low levels can lead to rickets in children.
Topping up vitamin D levels could also help prevent multiple sclerosis.

For most people, the bulk of their vitamin D is made from the action of sunlight on their skin.  However the use of sunscreen prevents the creation of vitamin D in the skin.
Vitamin D deficiency can lead to osteomalacia - causing severe bone pain and muscle aches.

For example, people whose skin receives little exposure to the sun, or who always cover their skin to go outside, should take the supplements throughout the year.

Asian people should also consider the supplements all-year round.

天然防蟲的精油 Essential oils for bug protection

茶樹油是最天然的驅蟲劑。 如果被蟲咬傷，它也可以幫助減少瘙癢感。
香茅油能有效驅趕蜱蟲、家蠅和蚊子。
檸檬油和尤加利油對蚊子也有效，並能驅趕沙蠅、蜱和蠓。
苦楝油也能幫助趕走蚊子。
薰衣草油30％稀釋有助排斥蜱。

Tea tree is a natural insect repellent. And it can help reduce itching if a bite does occur.
Citronella keeps ticks, houseflies, and mosquitoes at bay.
Lemon oil and eucalyptus oil are effective against mosquitoes. They also deter sandflies, ticks, and midges.
Neem oil will help keep mosquitoes away.
Lavender at a 30 percent dilution can repel ticks.

類風濕關節炎需要的補充劑 Supplements for patients with rheumatoid arthritis

對類風濕關節炎患者來說，服用以下這些補充劑有助於減輕炎症和疼痛：

Omega-3脂肪酸有助於減少炎症。

維他命E.一項研究表明，服用維他命E以及類風濕性關節炎的標準藥物可加強舒緩痛楚的作用。

γ-亞麻酸（GLA）。常見於琉璃苣油、月見草油和黑醋栗種子油等，可減輕疼痛，僵硬和腫脹。

葉酸。使用甲氨蝶呤methotrexate治療的患者需要額外的葉酸，因為甲氨蝶呤使身體難以吸收葉酸。

乳香（Boswellia serrata）。 Boswellia在印度草藥中一直用於治療關節炎。

姜（薑黃）可以減少關節炎和疼痛。

綠茶標準化提取物。

貓爪草標準化提取物。可以幫助減輕炎症。

惡魔爪標準化提取物。可減輕炎症。

These supplements may help relieve inflammation and pain:

Omega-3 fatty acids may help reduce inflammation.

Vitamin E. One study suggests that taking vitamin E, along with standard medications for rheumatoid arthritis, may help reduce pain (but not inflammation) better than standard medications alone.

Gamma linolenic acid (GLA). Found in borage oil, evening primrose oil, and black currant seed oil, may help reduce pain, stiffness, and swelling.

Folic acid. People who take methotrexate for RA may need additional folic acid because methotrexate makes it hard for the body to absorb folic acid.

Herbs


Boswellia (Boswellia serrata). Boswellia has been used traditionally to treat arthritis in Ayurvedic medicine.

Ginger (Zingiber officinale), may reduce joint inflammation and pain.

Green tea (Camelia sinensis) standardized extract.

Cat's claw (Uncaria tomentosa) standardized extract. May help reduce inflammation.

Devil's claw (Harpagophytum procumbens) standardized extract. May reduce inflammation.

針對胃酸倒流（胃灼熱）的營養和草藥 Nutrients and Herbs for Acid Reflux

以下這些產品能幫助身體減輕食道潰瘍和胃灼熱，並能加速傷口癒合：

赤榆皮
藥蜀葵
秋葵
多元礦物質

赤榆皮和藥蜀葵對粘膜的舒緩和修補作用最廣為人知。

The following will assist the body in alleviating heartburn and speed healing of the esophagus:

Slippery Elm Bark
Marshmallow Root
Okra
Complete Multi-Mineral
Slippery elm bark and marshmallow root are both known for their soothing effect on membranes.

母體缺乏維他命D可導致兒童學習障礙 Mom's low D linked with learning disabilities

根據研究，在多雲的冬季，當母親因為日照減少而影響維他命D吸收時，其後出生的兒童更容易患有學習障礙。

格拉斯哥大學的研究人員發現患有自閉症或閱讀障礙等病症的兒童或存在季節性趨勢。格拉斯哥大學與劍橋大學、英國國家衛生服務機構和蘇格蘭政府的研究人員合作，在2006年至2011年期間收集了在蘇格蘭學校就讀的超過80萬名兒童的資料作研究。通過分析學生的母親懷孕記錄，他們發現，母親在冬天開始懷孕其後出生的學生比在夏天的更有可能需要接受特殊教育。他們的研究結果顯示，在每年第一季度懷孕而出生學生中有8.9％有學習障礙，相比之下，7月至9月間的則佔7.6％。

該研究發表於美國流行病學雜誌。
Am J Epidemiol（2016）184（7）：485-493



Children conceived during cloudy winter months, when mothers get less vitamin D, are more likely to have learning disabilities, according to research.

Researchers at the University of Glasgow discovered the seasonal pattern among children with autism or conditions such as dyslexia. Working with researchers at Cambridge University, the U.K.’s National Health Service and the Scottish government, the scientists studied more than 800,000 children who attended Scottish schools between 2006 and 2011. By analyzing the students’ mothers’ pregnancy records, they found that kids conceived in the winter were more likely to have special educational needs than those conceived in the summer. Their findings showed 8.9 percent of students conceived in the first quarter of the year had learning disabilities, compared to 7.6 percent of kids conceived between July and September.

The research is published in the American Journal of Epidemiology.
Am J Epidemiol (2016) 184 (7): 485-493

活性炭的好處 BENEFITS OF USING ACTIVATED CHARCOAL

活性炭是透過無氧和加壓環境中加熱乾木材、椰子殼或其他天然物質而產生，其結構包含數百萬個小空隙，而這些小空隙結合一起便成為了吸附雜質和有害物的“海綿狀”物質。

活性炭有助於吸收和中和在胃和腸道中由消化不良和食物發酵產生的氣體。它亦經研究證明能協助身體有效解毒，特別是對於許多胃腸問題例如腸胃脹氣、胃氣脹、噁心、中毒、腹瀉、胃灼熱，藥物中毒例如阿司匹林、撲熱息痛和其他藥物過量，有效避免腎臟和肝臟衰竭，身體氣味或口臭。

Activated Charcoal is produced by heating of dry wood, coconut shells, or other natural substances in the absence of oxygen and under pressure to open up millions of small spaces between the carbon atoms and turn it literally into a “sponge” that adsorbs impurities and harmful substances.

Charcoal helps absorb and neutralise gas created by indigestion and food fermentation in the stomach and intestinal tract. It has repeatedly proven to be very beneficial in assisting body’s detoxification process and especially for numerous gastro-intestinal problems such as gas, flatulence, bloating, nausea, poisoning, diarrhoea, heart burn, aspirin, paracetamol and other medication overdose, kidney and liver failure, body odour or bad breath.

她的健康 —— 子宮肌瘤篇 Health for Her: Fibroids

婦女患有子宮肌瘤極為常見，此病症是屬於一種子宮內生長的良性纖維瘤。

子宮肌瘤可導致許多症狀，包括腹部受壓和月經症狀嚴重等。某些情況下，肌瘤甚至可以導致不育問題。事實上大約四分之一的患有肌瘤的婦女將會遇到懷孕困難。

診斷子宮肌瘤並不困難，常規骨盆檢查也可以找出這問題，但有時也需要使用超聲波、腹腔鏡檢查或甚至宮腔鏡檢查以確定肌瘤的確切位置。如果你受到子宮肌瘤問題困擾，嚴重影響日常生活，一些草藥補充劑或外用補充或有助舒緩有關症狀，有些人甚至有感重獲新生。

肌瘤實際上也是腫瘤的一種，許多女性可能擔心子宮肌瘤是否會導致癌症。雖然兩者之間有某種聯繫，但是肌瘤發展成癌性生長極為罕見。通常在癌變之前已經能有效治理。



An extremely common condition in women, fibroids are benign growths in the uterus.

Uterine fibroids can lead to a number of symptoms, including pressure in the abdomen and heavy menstrual periods. In some cases, fibroids can even contribute to infertility issues. About a quarter of women with fibroids will experience difficulties getting pregnant.

Diagnosing fibroids is not extremely difficult. Some can be felt during a routine pelvic exam while others may require the use of ultrasound, laparoscopy or even a hysteroscopy to determine the fibroids exact location. If your fibroids are interfering with your life in some way, herbal supplements can be taken to combat fibroid symptoms .

Because fibroids are in fact tumors, many women may be concerned about whether or not their fibroids will lead to cancer. While there is connection between the two, it is extremely rare for fibroids to develop into cancerous growths. Typically, a fibroid is noticed long before it has a chance to become cancerous.

介紹兩種天然抗過敏草藥 Two Natural Remedies for Allergies

為了預防季節性過敏，馬上服用天然草本補充劑(如槲黃素和蕁麻等)為身體打好基礎，過敏季節來臨也處變不驚。

槲黃素 Quercetin (俗稱洋蔥素)似乎是最普遍有效的天然過敏治療方。槲黃素是一種生物類黃酮，天然存在於蘋果、茶葉、紅洋蔥和紅葡萄中。

它具有抗組胺和抗氧化性能，預先服用的話對預防過敏反應效果最明顯。現在馬上開始服用，未來幾個星期甚至整個過敏季節都能安寢無憂。


蕁麻膠囊（Nettles ）在過敏的臨床研究中表現相對良好，能作為溫和的抗組胺草藥用於預防和治療某些人的症狀。蕁麻值得嘗試，因為它非常安全，負擔得起，並有一些良好的“副作用”，例如它蘊含礦物質，能鹼化體質，有助利尿。

For the best results, start taking supportive remedies like quercetin and nettles before allergy season hits.

Quercetin seems to be the most universally effective natural allergy remedy anecdotally. The bioflavanoid is found naturally in apples, tea, red onions, and red grapes.

It seems to have antihistamine, antioxidant properties and works best preventively. Start taking the capsules a few weeks before and throughout your usual allergy season.


Nettles (Urtica dioica) in freeze-dried capsules has performed relatively well in clinical studies for allergies, and seems to work as a mild antihistamine to prevent and treat symptoms for some people. It’s worth trying because it’s extremely safe, affordable, and has some nice “side effects” as a mineral-rich, alkalizing, diuretic food herb.

長夜慢慢有得瞓 Softening Insomia Symptoms

我們都需要足夠和舒適睡眠。成年人平均每天約需要8小時的睡眠。
如果人體生理時計和節律遭破壞，就會出現失眠症狀。生理時計掌管體內激素生產定率，睡眠，體溫，和其他功能。

失眠症狀可能包括：
•睡醒後不會感到煥然一新
•除非太疲倦，否則難以入睡
•白天嗜睡，乏力，煩躁不安，難以集中，正常活動能力失準
•睡前感焦慮
•緊張造成的頭痛

以下提供的方法有助舒解失眠:

L-色氨酸和5-羥色氨酸（5-HTP）
醫學研究表明，睡前服用左旋色氨酸，可以幫助入睡和延遲睡醒時間。L-色氨酸能提高血清素水平，血清素屬於體內化學物質，能鬆弛神經。

研究還表示，5-羥色氨酸（5-HTP），無論是由身體製造或從補充品攝取，都可舒緩與抑鬱症有關的失眠症狀。

退黑激素
褪黑激素補充劑能促進睡眠，適合那些需輪班工作或往返時差大的工作地點，或者褪黑激素水平低的人。建議用量為每天3至5毫克，睡前30到60分鐘服用。如果你難以入睡，建議服用快速釋放形式的退黑激素;如果你難以保持熟睡狀態，建議使用緩慢釋放形式的退黑激素。

鎂
有助維持正常的肌肉和神經功能，保持心臟節律穩定，加強免疫系統健康。

茶氨酸
從綠茶中發現的氨基酸衍生物，茶氨酸很早就被發現能令腦部釋放GABA(γ-氨基丁酸)。 GABA激活神經遞質，放鬆神經和減少焦慮。專家認為茶氨酸易於被身體吸收，而且可提高GABA水平。

順勢療法
一些研究探討了具體的順勢療法有效性和安全性。服用後可有助腦部運作，緩解壓力，成份含有洋甘菊和西番蓮對鬆弛神經幫助很大。

草本
卡瓦卡瓦（卡瓦胡椒），洋甘菊（洋甘菊）和纈草（纈草屬）的標準化提取物形式可於睡前半小時服用。同時可將洋甘菊花泡茶飲用，放鬆心情。

心身平衡療法
可以使用一些自我放鬆方法例如：
•記錄睡眠日程 ~ 將睡眠時間，入睡需要的時間，睡眠質素，整個晚上醒來的次數，對白天活動造成的影響，嘗試治療的過程以及往後的工作，情緒和壓力水平。這做法有助緩解和舒緩失眠狀態。
•養成睡眠好習慣 ~ 可睡覺的地方只有臥室。感到疲累才睡，離開臥室就不會睡覺。每天醒來的時間相約，包括週末和假期，不論睡眠量是多少。
•放鬆練習 ~ 可以透過漸進式放鬆練習例如冥想，瑜伽，引導性圖像，催眠和正念減壓練習漸漸減少因為失眠造成焦慮感的惡性循環。研究表示這些療法有助縮短入睡所需的時間，增加總睡眠時間量，並減少夜間醒來的次數。

Sufficient and restful sleep is a human necessity. The average adult needs slightly more than 8 hours of sleep a day.

Insomnia may stem from a disruption of the body's circadian rhythm, an internal clock that governs the timing of hormone production, sleep, body temperature, and other functions.

Signs of insomnia may include:

• Not feeling refreshed after sleep
• Inability to sleep despite being tired
• Daytime drowsiness, fatigue, irritability, difficulty concentrating, and impaired ability to perform normal activities
• Anxiety as bedtime approaches
• Tension headaches 

The method provided below can help relieve insomnia :

L-tryptophan and 5-hydroxytryptophan (5-HTP)

Medical research indicates that taking L-tryptophan before bedtime can induce sleepiness and delay wake times. Researchers think L-tryptophan brings on sleep by raising levels of serotonin, a body chemical that promotes relaxation.

Studies also suggest that 5-hydroxytryptophan (5-HTP), made from tryptophan in the body or available in supplement form, may be useful in treating insomnia associated with depression.

Melatonin
Melatonin supplements help induce sleep, particularly in people who have disrupted circadian rhythms (such as from jet lag or shift work), or those with low levels of melatonin. Recommended dosage is 3 to 5 milligrams per day taken 30 to 60 minutes prior to bed time. If you have trouble falling asleep, use immediate- release form; if you have trouble staying asleep, use sustained–release form.

Magnesium
It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.

Theanine
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting relaxation and reducing anxiety.  Experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA.

Homeopathy
A few studies have examined the effectiveness of specific homeopathic remedies. It's been safely in helping minds, relieving stress, & relaxing with chamomile and passiflora.

Herbs

Kava Kava (Piper methysticum), Chamomile (Anthemis nobilis) and Valerian (Valeriana sp.) in standardized extract form can be taken half an hour before bedtime for more relaxation. A tea may be prepared from chamomile flowers for relaxation.

Mind-Body Medicine

A variety of behavioral techniques have proved helpful in treating insomnia. The treatment methods include:

• Sleep Diary. Keeping a daily/nightly record of sleep habits (including the amount of sleep, how long it takes to fall asleep, the quality of sleep, the number of awakenings throughout the night, any disruption of daytime behaviors, attempted treatments and how well they worked, mood, and stress level) can help a person understand and consequently overcome their insomnia.
• Stimulus Control Techniques. This approach involves learning to use the bedroom only for sleep. Individuals using this technique learn to go to bed only when they are tired and leave the bedroom when they're not sleeping. They wake up at the same time every day, including weekends and vacations, regardless of the amount of sleep they had.
• Relaxation Training Techniques. Progressive relaxation, meditation, yoga, guided imagery, hypnosis and mindfulness-based stress reduction, can break the vicious cycle of sleeplessness by decreasing feelings of anxiety about not being asleep. Studies indicate that these therapies significantly reduce the amount of time it takes to fall asleep, increase total sleep time, and decrease the number of nightly awakenings.

消除鼻敏感生活更開朗

春天來臨白日長，天氣溫潤，人人臉上增添一份笑意。然而春夏之季對某些人可也是煩惱的季節，我說的是花粉症（鼻敏感）患者。


什麼是花粉症？

花粉症，也稱為季節性過敏性鼻炎，是由於吸入了從樹木和花草所釋放的大量花粉而產生的過敏反應。花粉症非常普遍，它幾乎影響了五分之一人口的生活。花粉症引起的過敏反應包括導致鼻腔、喉嚨和眼睛等黏膜內膜炎症，引起的症狀諸如眼痛、鼻塞或流鼻涕、發癢以及打噴嚏。

我們的免疫系統是如何對花粉症作出反應的？
患者免疫系統通常受到過度刺激，將花粉誤作為外來入侵物者，引發炎症反應和釋放大量組胺。

我們的腸道被一層粘膜保護，稱為腸道粘膜屏障。體內大約百分之七十的免疫細胞都容納於此。這些免疫細胞受到不同微生物群所影響，自身免疫系統便會發揮相應的免疫反應。而過敏人士比較常出現的情況是腸內菌種失去平衡。因此不難想像那些過敏反應的嚴重程度或與我們的腸道健康息息相關。

益生菌為何能舒緩花粉症？
具有活性而對身體有益的細菌通過調節免疫系統和抑制致病細菌的繁茂，能有效舒緩過敏反應。

在2014年一份研究報告指出，花粉症患者給予服用益生菌乳酸菌5週後，生活質量得以顯著改善，流眼水的改善尤其明顯。服用益生菌加抗組胺的一組和單獨服用抗組胺的一組比較，同時服用益生菌功效更顯著。

在2011年的另一項研究發現，花粉症患者定時服用乳酸桿菌益生菌，其鼻塞和瘙癢症狀大大降低。調查發現其炎症標誌水平和過敏反應都得以降低。

也有研究已經表明，過敏症患者的鼻通道微生物種類更加兩極化。這可能導致病原菌優勢和保護性菌群的減少，免疫防禦能力因此受到影響。儘管我們現時還不能理解益生菌如何對鼻微生物產生作用，但一些研究已經顯示了眾多益處。一項研究關於鼻子內益生菌對潜在致病菌的影響發現，服用益生菌人士，其鼻子內潜在致病菌的數目顯著減少。

或許可以這樣說，維持腸道生態平衡，長期存有微生物多樣性，相比腸內只存在一種主要細菌更為有益。

你應該什麼時候開始服用益生菌？
以益生菌達致腸道細菌平衡和舒緩過敏反應需要一些時間，成人所需的時間就更長。活性細菌的作用在預防過敏反應的應用上更為有效。因此我們建議每日服用益生菌，或最少需要在春季來臨前便開始服用，這樣最為有效。

As longer days, lighter evenings and the warmth of spring puts a smile on most people's faces, for many the appearance of spring and summer sunshine can often mean the onset of the dreaded  hay fever season.

What is a hay fever?

Hay fever, also known as seasonal allergic rhinitis,  is an allergic response to inhaled pollen released from local trees, grasses and flowers. It is a common condition affecting one in five people at some point in their life. The allergic response causes inflammation of the mucosal lining of the nasal passages,  throat and eyes,  causing symptoms such as sore eyes, blocked or runny nose, itching and sneezing.

How does the immune system react to hay fever?
In hay fever sufferers the immune system is overstimulated,  perceiving pollen as a foreign invader, causing an inflammatory response and the release of histamine.

The gut mucosal barrier houses approximately 70% of the body’s immune cells and is lined and influenced by a diverse microflora that plays an important role in the development and function of the corresponding immune system.  Imbalanced microflora has been observed in those suffering allergic diseases.  It is not surprising, therefore  that there appears to be a link between the severity of such allergies and the health of our gut.

How can probiotics help with hayfever?
Live bacteria products could benefit hay fever sufferers by moderating the immune system and controlling pathogenic overgrowth.

A Study in 2014 reported that hay fever sufferers given a lactobacilli probiotic for 5 weeks saw significant improvement in quality of life, in particular a reduction in running eyes.  Results of those taking the probiotics alongside anti-histamines were more significant than those taking an antihistamine alone.

Another study in 2011 found that subjects with hay fever,  who consumed a lactobacilli probiotic had lower  nasal congestion and itching. They also produce less inflammatory markers and a reduced immune response.

It has been shown that the microflora is more diverse in  the nasal passages of allergy sufferers.  Which could lead to predominance in pathogenic bacteria and a reduction in protective flora, therefore reducing immune defence.  Although it is not well understood how probiotics have an effect on nasal microflora, some studies have shown benefits. A study testing the effects of probiotics on potential  pathogenic bacteria in the nose find a significant reduction in nasal PPBS in those who consumed probiotics.

It could be said  that it is the balancing of the whole gut ecology with a wide mix of microbes over the long term  that is of greater benefit  than the presence of one individual strain.

When should you start taking probiotics?
It may take some time to influence the gut microflora balance and elevated immune  responses,  especially in the adult population.  It appears that live bacterial products  are more effective in preventing hay fever opposed to treating it.  It is advisable, therefore, to consume probiotics on a continual basis year round,  or at the very least in the lead up to the spring and throughout the summer, in hay fever sufferers.

認識抑鬱症 Depression

抑鬱症患者常感到迷失、 憤怒、 悲傷、 或沮喪，對日常生活一些喜歡做的事情都失去興趣。雖然每個人都有時會感到悲傷，抑鬱症的持續時間會更長，嚴重干擾你的日常生活。

抑鬱症的主要類型包括:

重度抑鬱症 Major depression：患病期至少2周，有些患者病情長達20個星期。

輕度憂鬱症 Dysthymia: 一種長期但比較輕微的抑鬱症。症狀類似重度抑鬱但比較輕微。輕度抑鬱症患者轉化為重度抑鬱的風險較大。

非典型抑鬱症。不同于那些重度抑鬱症患者，患有非典型抑鬱症的人當遇到一些開心的事情心情會有所改善，但這僅僅能維持一段時間。此外，非典型抑鬱症患者的症狀與重度抑鬱症也有所不同。儘管稱呼為非典型，這種反而是抑鬱症中的最常見的類型。

適應障礙：當某人的生活發生重大悲劇事件，例如痛失愛人，所導致的抑鬱症狀。

其他常見的抑鬱症包括: 產後抑鬱症、 經前緊張症 (PDD)、 季節性情感障礙 (SAD) 和雙相情感障礙。

抑鬱症成因

沒有人知道到底是什麼導致抑鬱症。目前我們知道抑鬱症患者的大腦化學物質（稱為神經遞質）的水平與常人有異，包括 5-羥色胺（血清素）、 多巴胺和去甲腎上腺素的水平異常。

運動與抑鬱症

研究表明，經常運動，無論帶氧運動、高強度運動或柔韌性訓練，都有助輕度到中度抑鬱患者舒緩症狀。

藥物治療

抗抑鬱藥能有效治療抑鬱症，不過你可能要嘗試幾個不同的藥物後才會找到最適合的那種。一般情況下，抗抑鬱藥需連續服用至少4到6個月。大多數藥物需要連續服用2-4星期後才開始見效，並可能需要長達12周的治療期這些藥物才能充分發揮它們的功效。

服用補充劑有助於減輕抑鬱症狀:

SAMe(s-腺苷-L-蛋氨酸) 是身體產生的一種物質，能有助提高腦部多巴胺水平。一些研究表明SAMe可以緩解輕度到中度抑鬱，其效果能媲美某些處方抗抑鬱藥。

5-HTP (5-色氨酸、5-羥基色氨酸) 可能有助於提高大腦中的血清素水平。5-色氨酸是血清素的前體，意味著你的身體將輕鬆地將它轉化為血清素。

魚油或磷蝦油蘊含奧米加-3非飽和脂肪酸，可能有助於緩解抑鬱症的症狀。

維他命B6有助婦女紓解經前緊張症。

研究表明，患有嚴重抑鬱症者血液中鎂的濃度比較低。補充礦物質鎂或有助緩解抑鬱症狀。

其他一些研究發現有抑鬱症患者可能血液中葉酸、 維他命 B12 或維他命 D的濃度偏低。

草本補充劑

草藥可以強化和調理體質。

聖約翰草 (貫葉連翹) 標準化提取物，能為輕度到中度抑鬱患者改善症狀。聖約翰草用於治療抑鬱得到廣泛研究。大多數研究表明對於輕度至中度抑鬱聖約翰草與抗抑鬱藥治療效果相若。但需留意，患者或需連續服用4-6周才會感受到明顯改善。

藏紅花 (番紅花 ) 標準化提取物或有助於緩解抑鬱症。

近期研究發現薑黃素的抗抑鬱功效與西藥氟西汀 (百憂解)一樣有效，重度抑鬱症患者提別適合服用薑黃素。建議每日服用 1,000毫克薑黃素。

銀杏葉標準化提取物，每日三次，每次40至80毫克，有助長者有效對抗抑鬱。研究人員認為，銀杏或有助腦部更好地應對血清素的作用，緩解老年抑鬱症。

香氛療法，或使用精油按摩療法也可能有助於治療抑鬱症。香氛療法的主要作用是令人放鬆。用於抑鬱症的精油包括:薰衣草、羅勒、橙、檀香、檸檬、茉莉花、鼠尾草、洋甘菊、薄荷與及迷迭香。


Depression is when feelings of loss, anger, sadness, or frustration make it hard for you to do the things you enjoy in everyday life. Although everyone feels sad sometimes, depression lasts longer and interferes with your daily life.

The primary types of depression include:

    Major depression. A person must be depressed for at least 2 weeks, but often for as long as 20 weeks.
    Dysthymia. A long-lasting, less severe form of depression. Symptoms are like those of major depression but more mild. People with dysthymia have an greater risk of major depression.
    Atypical depression. Unlike those with major depression, people with atypical depression can feel better for a period of time when something good happens. In addition, people with atypical depression have different symptoms than those with major depression. Despite its name, atypical depression may be the most common type of depression.
    Adjustment disorder. Happens when someone's response to a major life event, such as the death of a loved one, causes symptoms of depression.

Other common forms of depression include: Postpartum depression, premenstrual dysphoric disorder (PDD), seasonal affective disorder (SAD) and bipolar disorder.

Causes

No one knows exactly what causes depression. People with depression may have abnormal levels of brain chemicals called neurotransmitters, including serotonin, dopamine, and norepinephrine.

Exercise

Studies show that regular exercise, either aerobic or strength and flexibility training, can reduce depression in people with mild-to-moderate depression.

Medications

Antidepressant medications can work well in treating depression, although you may have to try a few different medications to find the one that works best for you. In general, antidepressants are taken for at least 4 to 6 months. Most medications take 2 to 4 weeks to start working, and may take up to 12 weeks for their full effects to kick in.

The following supplements may help reduce symptoms:

    SAMe (s-adenosyl-L-methionine) is a substance your body makes that may raise levels of the brain chemical dopamine. Some of the studies suggest SAMe can help relieve mild-to-moderate depression and may work faster than prescription antidepressants.

    5-HTP (5-hydroxytryptophan) may help raise serotonin levels in the brain. 5-HTP is a precursor to serotonin, meaning your body changes it to serotonin.

    Omega-3 fatty acids, such as those found in fish oil, may help relieve symptoms of depression.

    Vitamin B6, for women with premenstrual dysphoric disorder.
 
    Research shows that people with major depression have less magnesium in their bloodstream than those who aren’t depressed. People may experience relief from depressive symptoms by simply taking magnesium.

    Other studies have found that some people with depression may have low levels of folic acid, vitamin B12, or vitamin D.

Herbs

Herbs may strengthen and tone the body's systems.

    St. John's wort (Hypericum perforatum) standardized extract, for mild-to-moderate depression. St. John's wort has been studied extensively for depression. Most studies show it works as well as antidepressants for mild-to-moderate depression.  It may take 4 to 6 weeks before you see any improvement.

    Saffron (Crocus satvius) standardized extract, may help relieve depression.
 
    Curcumin was shown in a recent study to be as effective as the antidepressant medication fluoxetine (Prozac) in patients with major depressive disorder. Patients who took 1,000 millgrams (mg) of curcumin per day fared as well as those who took 20 mg of fluoxetine.

    Ginkgo (Ginkgo biloba) standardized extract, 40 to 80 mg, 3 times daily, for depression. Researchers thought that it might relieve depression in older adults by helping their brains respond better to serotonin.

Aromatherapy, or using essential oils in massage therapy, may also help treat depression. Aromatherapy seems to work because it helps people relax. Essential oils used for depression include:

    Lavender (Lavandula officinalis)
    Basil (Ocimum basilicum)
    Orange (Citrus aurantium)
    Sandalwood (Santalum album)
    Lemon (Citrus limonis)
    Jasmine (Jasminum spp.)
    Sage (Salvia officinalis)
    Chamomile (Chamaemelum nobile)
    Peppermint (Mentha piperita)
    Rosemary (Rosmarinus officinalis)