Q: How can I tell the difference between hormonal slumps and depression and are there any natural alternatives to antidepressants?

A: We often say we are depressed when we’re feeling sad or disappointed about something. If these feelings don’t go away after a few weeks or they come back over and over again you may be clinically depressed.

Mild depression doesn’t just stop you leading a normal life but makes everything harder to do. At its most severe clinical depression can be life threatening.

It’s difficult sometimes to distinguish between the hormonal changes of the menopause and their effect on mood and the emotional stress of it. Other life events that may coincide with it like your children leaving home can affect you too. Also the older you get you’re more prone to depression risk factors such as bereavement and you are more likely to get depression if you’ve had it before or there is a family history of it.

Counselling is the best option if you suspect depression but because waiting lists are often long your doctor may suggest antidepressants. Discuss this carefully before accepting them as they can have unpleasant side effects. If you are on HRT there is no research saying you can’t take them but see your doctor first or if you have side effects while taking them.

As far as natural alternatives are concerned it goes without saying that a healthy diet will help as research has shown how a poor diet high in fat and sugar can trigger depression. Some foods like omega 3 oily fish also help. St John’s Wort can be helpful for mild depression. It works in a similar way to antidepressants but with fewer side effects. Do not take St John’s Wort if you are taking any other medication. Also it helps to keep your mind occupied and try to be active. Just 20 minutes a day of exercise can stimulate your brain and make you feel better.

A daily dose of folic acid could perk up your memory, claim researchers. The largest trial of its kind found that supplements of this B vitamin substantially improved brain function and memory in people over 50. The findings follow a study showing that folic acid can cut the chances of developing Alzheimer’s and add to mounting evidence that it can prevent or alleviate many disorders including heart disease and strokes.

Dutch researchers gave 800mcg of folic acid daily or a dummy pill to 818 people aged over 50 for three years, says a report published January 19th in the Lancet Medical Journal. They found that cognitive functions such as memory and speed of information processing improved in those getting the vitamin supplements. Folic acid is the supplement form of folate, a B vitamin found in dark green vegetables, cereals and fruit which is often destroyed by cooking or processing. Supplements provide a form of folate more easily taken up by the body.

Mothers to-be are advised to take folic acid to reduce the risk of brain and spinal cord defects in their unborn child.

Strawberries may help to delay memory loss in old age, say scientists at California’s Salk Institute.

The berries contain an antioxidant, fisetin, which enhanced the brain power in mice. Fisetin is to be investigated further as a natural cure for degenerative diseases such as Alzheimer’s.