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How To Improve Depression By Nutritional And Lifestyle Changes

Written by: Anita Andor, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


My Nutritional and Lifestyle Strategies To Improve Depression

Am I under the Mercury Retrograde or being depressed? I was thinking about this frequently over the last two to three years. COVID didn’t help. I don’t worship labelling because it can create either extreme positivity or negativity, and neither of them is healthy in the long. From where I am standing, depression has a negative undertone and makes me want to go even deeper.

I always thought I am the type who can never feel depressed. I see myself as a bubbly lady with a resilient mind. But hey, never say never, as my mum used to say. And oh boy, aren’t mums right?

At 35, I think I experienced MY FIRST depression. I am using capital letters because the emphasis is on mine. Depression to me means an uncontrollable sadness that affects my daily life in a way that is out of the ordinary, for me. For weeks and weeks. I don’t mind what the medical books define it as, to me, this is what it means. A person who has experienced depression her whole life might disagree and account for my experience as a temporary glitch like prolonged sadness.

Depression visited me again recently. Steadily approaching my 40th birthday and the thought of not having a family of my own gives me heartache. I am sure I am talking to many women right now.

Mental Health is important at every stage of our lives, however, my observation as a Women’s Health Specialist is that women over 35 tend to dip more frequently into depression, anxiety, and brain fog. Even if they never experienced it before. Mostly, this is due to hormonal changes and the environment we are in.

Let me share some very simple but beneficial nutritional, supplemental, and lifestyle strategies that are not only life-changing to your physical being but you may also discover a person during the journey you didn’t know existed. Don’t be afraid to change and don’t be afraid to try new things.

I hope you can implement some of them, and please do report back to me how you are getting on, ok?

Support Adrenal Function

  1. Give yourself a break and some love. There are a couple of things to consider here. Perhaps bullet points are best to inform you.

  2. Reduce stimulants such as caffeine and alcohol. As much as we love the taste, they keep us on a false high and affect our sleep.

  3. Take breaks from electromagnetic devices. The exposure is out of control and only we can limit/reduce the electromagnetic damage.

  4. Spend 1 hour in nature every single day. If you live close to a park or a canal you are beyond lucky, if not, make time to pop out during your lunch break or wake up 30 minutes earlier to go for a quick stroll.

  5. Consider trying out some herbal adaptogens. I would highly recommend trying Tulsi plant (supervised by a qualified healthcare practitioner) and Ashwagandha. Adaptogens encourage non-specific resistance to stressors. In simple terms, they help us handle stressful times.

Support Serotonin “Intake”

Serotonin is made from an essential amino acid, Tryptophan. Essential means the body cannot produce it. Consuming tryptophan foods, especially at night, helps with melatonin production also. Eating a banana or drinking a banana tea. Yoghurt with nuts, cacao and cinnamon powder, dates, and some blueberries are definitely a mood changer!

Mould Toxicity

Check your environment for mould. This is often forgotten and not considered when unexplained physical and psychological symptoms are present. It can manifest in everyone differently.


Motion creates Emotion. I heard this expression many years ago when I virtually attended Tony Robbin's virtual coaching sessions. It stuck with me ever since. I hear a lot from clients that they are tired to exercise but actually not exercising makes them tired. Get moving, please! Whatever rocks your boat goes.

Supplemental Help

My top 3 favourite supplements for enhancing moods are Vitamin D, Magnesium, and B complex. I have tried many different brands over the years, and my new favourite is from Lemon Well Med. Lemon Well Med uses liposomal technology and so the absorption rate is much higher than traditional formulations.

Building Resilience, Peace, and Joy is what I am voting for. I trust you are with me.

With Love,

Anita Andor

Women’s Health Specialist

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from Anita!


Anita Andor, Executive Contributor Brainz Magazine

Anita Andor, a women’s health specialist, developed an interest in women’s health during her battle with hormonal imbalance, severe digestive complaints, allergies, and acne. At the age of 32, Anita’s entire life changed; her dad was diagnosed with cancer which led her to deep dive into evidence-based naturopathic nutrition studies. Her mission is to support and educate people on the right food and lifestyle choice through 1:1 consultations and writing. Anita co-authored two books, “Stories from around the globe and Guide to a Healthier Lifestyle”. She loves to inspire and motivate people to be the best version of themselves. Anita is part of the British Association of Nutritional Therapists and Naturopathic Practitioners. Anita studied for three years at the College of Naturopathic Medicine in London, where she also gained clinical experience working with clients.


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