Lifestyle Changes

Caffeine. Studies have found an association between moderate consumption of caffeinated beverages and a lower incidence of suicide, indicating that coffee or tea might help reduce depression. One study supported the findings for a lower risk for suicide with moderate coffee intake but reported a higher risk for suicide with high coffee consumption. In such cases, coffee may not be the cause of the higher risk; women who drink such large amounts of coffee may be self medicating their depression. Heavy coffee use may also coincide with a higher risk for abuse of other substances, such as alcohol or cigarettes, which may increase the risk for suicide.

Vitamins and Other Supplements. Certain B vitamins have been associated with some protection against depression.

• Vitamin B-3 (niacin) is important in the production of tryptophan and is produced from processing vitamin B3 (niacin). Dietary sources of niacin include oily fish (such as salmon or mackerel), pork, chicken, dried peas and beans, whole grains, seeds, and dried fortified cereals.
• Vitamin B-12 and calcium supplements may help reduce depression that occurs before menstruation. A 2001 study also suggested that calcium might help prevent postpartum depression.
• Folate, a B vitamin, may enhance the effectiveness of SSRIs and other antidepressants.

Exercise

Increasingly studies are reporting major benefits from exercise for people with depression. The following are some examples:

• A 2002 study reported that 55% of older women with depression that did not respond to medication improved with 10 weeks of exercise. (Only a third of women who did not exercise improved during that time.)
• A 2000 study reported that 30 minutes of brisk exercise three times a week may be just as effective as medication in relieving the symptoms of mild to moderate depression and reduces the risk of relapse.
• A 1999 study on exercise in the elderly reported that after 26 weeks, exercise was as effective as antidepressants. (Antidepressants relieved depression earlier, however.)
• One study found that teenagers who were active in sports have a greater sense of well-being than their sedentary peers; the more vigorously they exercised, the better their emotional health.