Here are some ways to minimize depression without medicine.
September is National Suicide Prevention Awareness Month, a reminder that mental health deserves the same attention as physical health. Depression affects millions of Americans, but veterans carry a disproportionate burden. Military service, combat exposure, chronic pain, traumatic brain injury, PTSD, sleep disruption and the challenges of transitioning to civilian life all increase the risk; depression is one of the most common mental health conditions identified among veterans who die by suicide, making early recognition and treatment critically important.
Here are some ways to minimize depression without medicine.
Exercise Numerous randomized controlled trials show that aerobic exercise and resistance training reduce depressive symptoms, with benefits comparable to medication for some individuals with mild to moderate depression. Aim for at least 150 minutes of moderate activity each week, along with two strength-training sessions. A daily 20- to 30-minute walk can make a bid difference.
Nutrition Research consistently links Mediterranean-style diets, rich in vegetables, fruits, legumes, whole grains, olive oil, nuts and fish, with lower rates of depression. These foods provide antioxidants and anti-inflammatory nutrients that support healthy brain function. At the same time limiting ultra-processed foods and excess added sugars may also help reduce inflammation, which has increasingly been linked to depressive disorders.
Sleep Veterans frequently struggle with insomnia, obstructive sleep apnea or fragmented sleep, all of which increase depression risk. Establishing a consistent sleep schedule, limiting alcohol before bed, reducing evening screen exposure and seeking evaluation for persistent snoring or excessive daytime fatigue can improve both sleep and quality of emotional health.
Social connection Loneliness is associated with increased depression and suicide risk, while strong social relationships are among the greatest protective factors. Suicide was the second-leading cause of death among veterans younger than 45 in 2023. Connecting with fellow veterans through organizations such as The American Legion, volunteering, joining a fitness group or simply checking in regularly with friends can provide purpose and meaningful support.
Dietary supplements Omega-3 fatty acids, particularly eicosapentaenoic acid-rich fish oil, which provides approximately 1,000 to 2,000 mg daily, have demonstrated benefits in multiple meta-analyses. Vitamin D supplementation may improve mood in individuals who are deficient, a common finding among older adults and those who spend limited time outdoors. Magnesium may also benefit people with inadequate dietary intake, particularly those experiencing stress or poor sleep. Saffron extract may improve symptoms of mild to moderate depression, as seen in several randomized clinical trials. However, larger studies are still needed before it can be broadly recommended as a primary treatment. Be sure to discuss any supplement with a healthcare provider because it may interact with medications.
Get help If you or a fellow veteran is in crisis, call or text 988 and press 1 to reach the Veterans Crisis Line. Help is available 24 hours a day, seven days a week.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education.
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