Depression is the most common ailment in the United States. Not only a problem of mind and spirit, depression affects the body and behavior as well. The whole family can suffer as a result of one member’s depression.

Symptoms include irritability with episodes of anger alternating with feelings of bleakness and emptiness. People who suffer depression lose interest in life’s pleasures and often isolate themselves, which exaggerates the depression. Unhealthy changes in appetite and sleep patterns caused by depression also contribute to the problem. Headaches, backaches, decreased sex drive and digestive disorders are some of the physical symptoms

Thoughts of death and suicide lead to a 15% suicide rate among the depressed who also experience a higher natural death rate as well.

Fortunately, depression is treatable through talk therapy and various medications. But there is something you can do to help yourself. One can’t rely on a therapist ready at your back and call throughout your life. Mild to moderate depression should not cause a person to be on drugs for the rest of their lives. Some folks suffer dysthymic disorder, a low-grade life long depression. It may sound trite and old fashioned but doctors are discovering that many old time remedies actually do work.

Simple and free remedies for depression include:

1) Exercise. Vigorous exercise produces the endorphins responsible for the famously elevated mood called a ‘runner’s high.’ Exercise increases blood flow to the brain, tones up muscles and strengthens bones. Getting in shape increases a sense of well being and accomplishment. Set small, doable goals at first. Small successes add up and boost self-confidence.

2) Sunshine. Lack of adequate sunshine can deplete Vitamin D and many depressed people show inadequate calcium metabolism. Just 15 minutes, three times a week is necessary for the absorption of calcium and phosphorous and can prevent osteoporosis, osteoarthritis, depression, and some cancers. The New England Journal of Medicine claims that Vitamin D deficiency is wide spread, especially in older adults. The lack of light can lead to Seasonal Effective Disorder, a form of depression that troubles people in northern climates and folks who spend a lot of time indoors. Melatonin, a chemical produced by the pineal gland on dark days, is higher in people with depression. (Ever notice how happy people are known to have a ‘sunny’ disposition?)

3) Fresh Air. Get outside and breathe deeply to increase lung function and get more oxygen to the brain. Take a walk, get out in nature, build a garden. You’ll be surprised how good you’ll feel and how well you will sleep at night.

4) Nutrition. Proper nutrition and the avoidance of junk food can help alleviate symptoms of depression. Omega 3 fatty acids, as found in white fish, salmon and turkey, increase serotonin in the brain, the lack of which can lead to depression. Some studies suggest that Aspartame may block the formation of serotonin. Saturated fats can decrease blood flow to the brain. The consumption of alcohol, caffeine, and sugars (so present in processed foods) has been implicated in depression.

5) Do something for someone else. Helping others can alleviate signs of depression. The obsession with self and resulting emotional isolation contributes to depression. Selfless acts make us feel needed. The very act of helping someone else can help you.

6) Stop internal dialogue. Stop obsessing with yourself, your inadequacies, and the general unfairness of life. Look outward, think of others. Connect your mind with interesting topics, hobbies and activities. Internal dialogue is a habit that leads down a dark path but can be reversed through positive thinking and the refusal to dwell on negative thoughts.

For most of human history, people spent a lot of time outdoors, working hard, walking and consuming fresh, unprocessed foods. Our bodies are not built to lead sedentary lives sitting alone in the dark ruminating on the negative. Follow the advice of great-grandmothers everywhere, go outside and blow off the stink. It may save your life.