Transcript: Feeling blue? Ban that down-in-the-dumps mood with these ten simple tips. If you're suffering from depression, you're not alone…up to thirty percent of Americans battle feelings of melancholy on a regular basis.  A person's mood and well-being are strongly influenced by a group of chemical messengers called monoamines, which include serotonin, dopamine and norepinephrine.  These “feel-good” hormones are responsible for happiness, but low levels of monoamines can result in a feeling of depression.  While severe depression should be treated by a doctor, people suffering from mild bouts of unhappiness may not have to look further than their refrigerators.  But that doesn't mean you should dive into the junk food! Fats and sweets cause blood sugar spikes, which only leave you feeling more depressed when sugar drops later. Instead, consume foods that are rich in tryptophan and tyrosine, like bananas, turkey, tomatoes and whole-wheat bread, which stimulate the production of serotonin.  Proteins like chicken and tuna increase levels of dopamine and norepinephrine in the brain. So making a simple sandwich-swap can help boost your mood! People with depression often experience a reduction in the omega-3 fatty acid DHA, which is found in fish like salmon and mackerel. Because DHA helps the brain send messages properly, eating more of it can reduce depression.  What you eliminate from your diet can be as beneficial as what you add! Cutting back on caffeine, which can increase anxiety, and alcohol, which is a depressant, can help banish the blues. A. Nutritional supplements can help, too. B. Vitamin B-6 is essential in making all monoamines, C. and folic acid and B-12 aid in many other biochemical processes.  Another natural mood-booster is the herbal supplement Saint John's Wort, which helps to raise serotonin. Because St. John's Wort can interfere with other drugs, it should be taken under the direct supervision of your doctor.  One of the most effective ways to eliminate mild depression is with exposure to serotonin-inducing sunlight. If it's nice outside, enjoy a brisk walk. Or, invest in a light-box, which is designed to mimic the natural rays of the sun. Sometimes, depression can be alleviated by activating pressure points on your head. This acupressure technique helps to release blocked energy, which contributes to depression. The acupressure point GV 20 lies in a slight hollow near the top center of the head. GV 21 is one inch in front of it, and GV19 is one inch behind. Press these points gently for depression  relief. Research has found that exercise can be as effective as some prescription medications for treating depression. Get the benefits by working out for 30 minutes three times a week.  You may also want to try smelling your way to a better day! Aromatherapy experts attest that lemongrass, sage and rosemary are all uplifting scents. Shop for essential oils in these scents and add a drop or two to a relaxing bath. If you have a willing partner, indulge in a gentle massage using the oils. While depression can be tough, natural therapies can help! Remember to see your doctor immediately if you experience recurring depression that doesn't respond to treatment.