For starters, some of the reasons women face depression could be related to the following, but not limited to:
- Menopause, pregnancy, menstrual cycle (hormones)
- Becoming an empty nester
- Living far away from her adult children
- Not being needed anymore
- Growing older, less self-sufficient, and needing elder care
- Not being able to drive
- Interrupted or poor sleep, insomnia
- Divorce
- Death of a loved one
- Relationship stressors
- Abuse
- Neglect
- Inequality
As a woman in her early fifties, in the depths of menopause, divorced, facing an empty nest soon, stressors of inequality, and potentially losing rights my mother and grandmother fought for, I’d say the risk for me to become depressed might be high.
However, one day at a time, I work on self-care, introspective inner work, prayer and meditation, exercise, hydromassage at the gym and massage chair pad at home, stretching in the morning, clean-healthy eating, drinking at least 120 ounces of water (I love ice water!), regimen of daily supplements, nightly baths with jets on for fifteen minutes, then Epsom salt for fifteen minutes, and applying topical essential oils (lavender) to signal to my body that it is time for bed, and maintaining a proper work-life balance as well as service to others which helps me to naturally ward off deep depression at this stage of my life.
According to the Cleveland Clinic, natural supplements for depression, “There are many different options, like:
- Nutritional supplements: Omega-3 fatty acids (fish oil), SAMe and probiotics
- Herbs and plant extracts: Saffron
- Vitamins and minerals: B-vitamins (thiamine, L-methylfolate, B12), magnesium, vitamin D
- Foods: Following the Mediterranean diet; avoiding processed foods, refined carbohydrates and sugars; eating plenty of omega-3 fatty acids or nutrient-dense foods (like seafood and leafy greens)
- Physical activities: Aerobic exercises (like walking or swimming), strength training, yoga, cycling, dance, etc.
- Activity (or habit) changes: Sunlight exposure, getting enough sleep, meditation, mindfulness techniques
- Alternative therapies: Acupuncture and massage therapy,”.
Why is depression more common in females than males
I would gather that, as women, we might face depression more commonly than men because we go through many hormonal changes across our lifetime. We are also more susceptible to taking on more family stressors, where men have an easier time detaching. That’s just my humble opinion, but let’s see what the experts have to say.
The Mayo Clinic reports that, “Most women who experience bothersome menopausal symptoms don’t develop depression. But these factors may increase the risk:
- Interrupted or poor sleep
- Anxiety or a history of depression
- Stressful life events
- Weight gain or a higher body mass index (BMI)
- Menopause at a younger age
- Menopause caused by surgical removal of the ovaries
- Life circumstances and culture
The higher rate of depression in women isn’t due to biology alone. Life circumstances and cultural stressors can play a role, too. Although these stressors also occur in men, it’s usually at a lower rate. Factors that may increase the risk of depression in women include:
- Unequal power and status.
- Work overload.
- Sexual or physical abuse.
- Other conditions that occur with depression
- Women with depression often have other mental health conditions that need treatment as well, such as:
- Anxiety.
- Eating disorders.
- Drug or alcohol misuse,”.
It looks like I wasn’t too far off in my theory!
Natural mood enhancers for depression
Non-medicinal mood enhancers for depression are bountiful in nature, in friendships, with our animals (for me, snuggling with my dogs is exceptionally helpful), in creating or appreciating others’ creations, exercise, massage, caring for others, etc.
If we are willing to be open-minded, the list can go on ad infinitum!
For some people, depression feels like a deep, dark, never-ending hole, seemingly inescapable and ever-present. Fortunately, there are many natural mood enhancers (non-prescription) to seek out, often used to bring light to an otherwise dismal situation.
Here are some thoughts as a place to begin:
- Spend time in nature
- Connecting with friends and family
- Playing with pets
- Expressing creativity
- Engage in physical activities
- Massage
- Get outside of yourself and help someone else
- Be curious; through curiosity, a world of possibilities will open
These activities can enhance mood by releasing endorphins and dopamine. These are the essential hormones necessary to experience pleasure. In fact, one activity that serves particularly well is physical exercise – movement.
Exercise releases endorphins and dopamine, mimicking a natural state of euphoria. Not only that, but it has also been shown to reduce symptoms of depression coupled with other therapeutic approaches such as massage. For example, when I go to the gym, after doing my workout routine, I enjoy the benefits of a fifteen-minute hydromassage session.
Socializing is also an effective way to enhance mood. The act of simply being around people who engage in positive activities enhances our mood by stimulating the parts of our brains that make us feel excited or pleased. Spending quality time with friends, playing sports, going out to eat, and attending events – all of these activities can bring about a sense of joy.
The power of creating something also provides a sense of accomplishment, elevates mood, and serves as a form of self-expression. Painting, sculpting, playing an instrument, writing, photography, cooking, and gardening are just some of the creative activities we can engage in to lift our spirits. A good example for me is when I spend time playing my guitar or piano, I feel a sensation of peace and calm afterwards. Not to mention a sense of accomplishment too!
The good news is that we don’t have to rely on clinical intervention to lift us out of depression. By experimenting with some of the natural mood enhancers mentioned, man or woman, we can begin to experience an improved state of well-being without getting doped up or numbed out.
Natural supplements for depression in women
In conclusion, natural approaches can’t erase every challenge a woman faces, but they can offer meaningful support. By combining nourishing habits, thoughtful supplements, movement, creativity, and connection, we can strengthen our emotional resilience.
Small, consistent choices add up, reminding us that even in difficult seasons, there are accessible ways to nurture our well‑being.