The last two decades have witnessed a huge increase in depression diagnoses. At present, 1 in 10 Americans takes antidepressant medication and many of these individuals are taking multiple pills to treat more than one psychiatric illness. Few people will even raise an eyebrow anymore upon hearing about a friend or family member being diagnosed with depression.
It’s been my experience that the most profound healing outcomes occur not with pharmaceutical intervention but with a humanistic psychotherapy as well as whole body and mind approaches to wellness. This article outlines natural methods to not only help curb the symptoms of depression but also address the fundamental causes of the condition. By consciously making lifestyle choices that promote physical, mental, and emotional health, we create a mind–body balance that allows us to access vital tools for preventing and reversing depression.
Nutrition
Recent estimates are that half the people diagnosed as suffering from depression could obtain relief simply by having an underlying physical disease identified and treated. Among the conditions I have discovered that will cause hormone fluctuations that will manifest as depressive or anxiety-causing symptoms will include underactive thyroid, low blood sugar, a nutritionally induced or environmentally induced allergy, lack of quality sleep, a nutrient deficiency, or chronic unremitting stressors.
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More recently, there have been studies of a natural derivative of folic acid called methyl folate, showing it to be as effective as the antidepressant drug to which it was being compared. This supports the claim that nutritionally oriented doctors including orthomolecular psychiatrists have been making for many years now: folic acid prescribed in megadoses appears to be a stimulating antidepressant for some patients.The amino acid tryptophan can be another key substance in the treatment of depression. According to Dr. William Goldwag, tryptophan helps raise the levels of serotonin, a naturally occurring chemical in the brain that has been found to be abnormally low in depressed people. Some foods that contain tryptophan can act as antidepressants. It is found most abundantly in milk and turkey.
While milk and turkey, as well as kiwifruit, figs, and dates are good sources of tryptophan, there are plenty of foods that should be avoided.
The first step in eating a brain-healthy diet is to eliminate fast foods, simple carbohydrates, alcohol, artificial sweeteners, gluten, fried foods, white flour products, caffeine, and a meat-based diet. This change should improve the chemical balance in your brain.
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Depressed people are attracted to sugar and caffeine because of the initial lift it provides. But this initial surge of energy disappears in a matter of minutes. The reason behind the initial boost is that sugar, regardless of which form you are talking about, does not have to be digested and passes directly into the bloodstream, where it dramatically raises the blood sugar level, and overstimulates the pancreas to produce too much insulin. The excess insulin then causes the sugar level to plummet. Within half an hour of consuming a sugary snack, your blood sugar level will drop to very low levels, allowing fatigue, irritability, and anxiety to creep in. With these feelings present, the person seeks another boost from sugar, resulting in repeating the same, vicious cycle.
Vitamins and Minerals
Certain vitamins and minerals are especially important in fighting depression.Folic Acid - Folic acid levels are directly related to the severity of depression: The lower the level of folic acid in the blood, the more serious the level of depression. Low levels of folic acid have been linked to depression and bipolar disorder in a number of studies.
Vitamin B12 - Vitamin B12 deficiency may also play a part in depression. As we age, it becomes increasingly difficult for our bodies to absorb sufficient amounts of B12 from what we eat. So even if you are consuming adequate quantities of foods rich in B12, your body is not getting the full benefit.
Vitamin B6 - Vitamin B6 converts tryptophan (an amino acid) into serotonin. While extreme deficiencies in B6 are rare, minor deficiencies (which occur frequently) can lead to depression. Heavy users of alcohol are likely to have a B6 deficiency, as are women who use oral contraceptives. I recommend that your daily B-complex vitamin contain at least 75 milligrams of vitamin B6.
Vitamin D3 - Vitamin D3 is called the sunlight vitamin because the body produces it when the sun’s ultraviolet B (UVB) rays strike the skin. It is the only vitamin the body manufactures naturally. Considered a mood elevator, vitamin D3 may be effective in dealing with seasonal depression. Ten to fifteen minutes of summer sun a few days per week generally supplies the body with sufficient amounts of vitamin D3.
Magnesium - Magnesium deficiency is also seen in people suffering from depression. When patients recover from depression, magnesium levels in the blood rise.
Potassium - Potassium is one of the most abundant minerals in the human body. Most of the time, supplementation with potassium is unnecessary because it is readily available in our diet in such foods as bananas, orange juice, and potatoes. Potassium is depleted from our bodies in times of stress, thus upsetting the delicate balance of neurotransmitter communication in our brains.
Exercise
Exercise is an important factor in preventing depression, and equally important in overcoming the condition. The lasting effect of regular exercise is an increased energy level and a feeling of revitalization and accomplishment. Even the most moderate and mild types of exercise can be beneficial. Importantly, exercise causes the body to release endorphins, or “feel good” biochemicals that allow us to feel at ease.
Social Interactions
The nature of depression can interfere with a person’s ability to seek assistance. Depression saps energy and self-esteem. Positive social encounters can make the difference between suffering and recovery.Spending time with friends and family of all ages is important in remaining vital and connected. Emotional support can help us to weather a crisis of loss or grief. Humor lifts our moods and opens us to experiencing daily happiness. Volunteering to help others, learning new skills, and participating in engaging and pleasurable activities enhance feelings of worth at any age. Spiritual communities may offer comfort and promote positive feelings. Loving touch is a proven mood elevator: massage, hugs, and even stroking a pet can lift our mood.
Environment
Music, visual and dramatic arts, and even color can affect mood. There are therapists who specialize in using creative expression to help with mental health issues. Music, dance, and journaling help some individuals understand and process complex emotions. Our physical environment is a reflection of our emotional, spiritual, and intellectual state. Adjusting the elements in our environment can have a miraculous effect in fighting and overcoming depression.
This article was originally published on GreenMedInfo.com. GreenMedInfo.com newsletter.
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