Description Depression is a serious problem...and it is on the rise. In the United States, depression is one of the top public health problems and one in 20 Americans develops a case of depression serious enough to require treatment. The "baby boomers" seem particularly vulnerable as, overall, our lifestyle has declined since World War II. Life has become more complicated and is moving more quickly. At the same time, our air, water, and land continue to degrade, social problems continue to escalate, and nutritional habits leave much room for improvement. Seems that the daily demands of life are a psychological/emotional/mental challenge in themselves! Our demanding lifestyle, coupled with personal and family situations, poor diet, and general stress can all contribute to depression. Depression is a "whole-body" ailment, affecting you physically, emotionally, spiritually, mentally, and psychologically. It can be spawned from or result in other physical/mental ailments. Depression can take many forms, can range in severity, and can last from weeks to years. Symptoms and Signs:Depressed people usually have little motivation for going outdoors, lose interest in work, become socially isolated, and perform little or no exercise. Other symptoms can include sleeping problems, chronic fatigue, aches and pains, loss of appetite, general unease, and emotionally negative thoughts. Many become extremely sedentary, think of death, and often consider suicide. Feelings often include chronic anger and irritability, sadness and despair, or little emotional response at all.
Causes: At the chemical level, the brain requires a certain balance in order to function effectively and maintain an elevated mood. Serotonin is a mood-stabilizing hormone and is one of the most important chemicals involving mood levels. This hormone is a neurotransmitter -- a substance that carries impulses between nerve cells. If levels of this neurotransmitter decline, depression can result. Other important mood-stabilizing neurotransmitters include dopamine and norepinephrine, which help us to think and act more quickly and keep us alert. Depression is also closely linked to the health of your liver. If your body builds up an excess of toxins, your liver can become overloaded, affecting the overall homeostasis of the body. This excess stress on the body can result in many ailments and situations, one being depression. Other causes include Seasonal Affective Disorder (SAD), various drugs, a diet high in refined sugar, generally poor diet, stress, hormonal imbalance, and personal loss. As the term implies, SAD is a seasonal disorder that usually occurs in the winter when the days are shorter and darker. Low levels of ambient (sun) light affect people's mood and many people blame their state on the weather. Women tend to suffer this type of depression more than men. Effects include loss of energy, weight gain and cravings of low-nutrient foods, anxiety attacks, and excessive sleep. It may come as a surprise, but some birth-control pills, antihistamines, anti-inflammatory agents, sedatives, and even some antibiotics can trigger depression by creating hormonal imbalances and liver toxicity. A high sugar diet and a generally poor diet negatively affect the liver. A startling figure: the average American eats more than 125 pounds of white sugar every year! High levels of sugar result in a high-level of energy that is very short-lived. As your blood sugar levels wears off, the resulting "fall" can have negative effects on your mood. White sugar is a human-created substance that is attacked by the body when ingested. This "invader" stresses the immune system and also forces an excess load on the liver as it attempts to detoxify the body. Hypoglycemia and diabetes are both strongly linked to feeling down. And as mentioned above, depression is closely linked to the health of your liver. The Wurtman Study was one of the first to link blood sugar and serotonin levels. The report found that people with abnormal carbohydrate cravings (simple sugars and/or starches) are more likely to become depressed. "Noshing" on cookies, candy, chips, and general junk food may mean more than just a quick hunger fix. The indirect goal may be to raise serotonin levels as your body attempts to obtain the missing nutrients necessary for proper brain function. Caffeine blocks the absorption of a number of nutrients, affecting the brain's chemical balance. Lacking even one vitamin, mineral, or amino acid can affect mood. People with high cholesterol levels may also be more susceptible to depression. As well, a slow metabolism resulting from low thyroid function (hypothyroidism) can also lead to depression, particularly in hard to explain female cases. 20% of people with depression have a sluggish thyroid. Personal loss can set into a motion an unfortunate cycle of decreasing immune function coupled with increased depression. It is important to take care of yourself during your time of mourning. Other causes can include constipation, fibromyalgia, hormonal imbalances, irritable bowel syndrome, sleep disorders, stress, and yeast infection.
What to Expect:
Serotonin, norepinephrine, and dopamine levels (and resulting mood) are quite low over the course of depression. The symptoms and signs mentioned above result in a positive feedback on the body (though the effects are quite negative) and symptoms can become self-reinforcing. It is important to thus treat depression as early as possible.
Remedies
Conventional Approaches Mainstream Western approaches to depression usually involve prescribing Tricyclics and Monoamine oxidase inhibitors. Tricyclics inhibit the uptake of neurotransmitters. MAO inhibitors increase concentrations of mood-enhancing neurotransmitters in the brain by blocking monoamine oxidase enzyme activity, which normally breaks them down. "Second-generation" antidepressants include drugs such as Prozac (fluoxetine). Alternative approaches to depression involve the application of amino acids and herbs, as well as other approaches. Above all, it is vital to deal with the source of your depression. As dealing with this situation is usually a long-term process, the following remedies can help make the journey easier. The primary goal is to raise serotonin levels.
Amino Acids 5-Hydroxytryptophan (5-HTP) is an amino-acid that acts as a precursor to Tryptaphon -- an amino acid that stimulates serotonin production in the brain and sidesteps the negative effects of Prozac and related drugs. Tryptaphon is available only through prescription, so 5-HTP is the best route to go; the end result is the same. 5-HTP is also useful for anxiety and sleeping problems. Take 50 mg three times a day. Use enteric (coated) capsules to reduce the risk of nausea. As with 5-HTP, Phenylalanine stimulates serotonin levels. NOTE: Only take this amino acid if you can ensure you do not have an allergy to it. Phenylalanine contains phenol, a chemical that is highly allergenic. If you do take this amino acid, avoid high protein foods as interactions reduce effectiveness of this amino acid. NOTE: Do not take phenylalanine if you have high blood pressure or Phenylketonuria (PKU) disease. Take 400mg on an empty stomach with a little fruit juice. This amino acid works well with Tyrosine, below. Tyrosine both stimulates serotonin levels and curbs excessive carbohydrate cravings. It is also a precursor to norepinephrine and dopamine, two essential neurotransmitters responsible for mood levels. This amino acid can also help reduce stress levels. NOTE: Do not supplement with tyrosine if taking an MAO inhibitor drug for depression. Also, avoid foods containing tyrosine (high protein foods) as interactions can dangerously affect blood pressure. It is highly recommended to discuss supplementation with this amino acid with your dietician, naturopath, or other health practitioner. Take 500mg (dosage can range as high as 2,500mg) in the morning and mid-afternoon on an empty stomach with fruit juice. This amino acid is better absorbed when taken with 50mg vitamin B6 and 100 to 500mg vitamin C.
Bach Flower Remedies Bach Flower Remedies can be used to gently easy emotional distress and each remedy relates to a specific emotional state. To prepare a remedy, see Preparing A Treatment under the Bach Flower Remedy Introduction. Cherry Plum: For people on the verge of a breakdown. Also appropriate for those contemplating suicide. Lack of emotional control, a feeling of desperation, and uncharacteristic hysteria. Individual is sensitive, would up, and verbally abusive. Cherry Plum will provide a sense of calm and quiet courage and mental stability will be attained. Mustard: When depression is of an unknown origin. It is a depression that descends like a dark cloud that hides the joy out of life. Person becomes consumed by this sadness and are unable to alter their behaviour. Melancholy feeling tends to lift as unexpectedly as it arose. Mustard can return joy to a person's life and provide the inner stability and peace to all situations.
Herbs Ginkgo biloba is well known for its ability to improve circulation and overall mental function by providing more oxygen to the brain (through the increased circulation). As depression is often seen as a condition of brain under-stimulation, ginkgo biloba may prove valuable. A double-blind French study found that 166 patients with mental disorders improved significantly when taking this herb. Take 40 mg three times daily. This dosage can be doubled if required. Other recommendations suggest aiming for a 24% ginkgo flavoglycoside content (from a standardized or guaranteed potency preparation). St. John's Wort is one of the most common herbs used to deal with mild or moderate depression. The active ingredient, Hypericin, is a natural monoamine oxidase (MAO) inhibitor. By inhibiting MAO activity, serotonin is produced. A number of studies have concluded that many depressed patients had better results taking St. John's Wort than prescription medication. In addition, German doctors prescribe St. John's Wort four times as often as Prozac for depression. NOTE: Be sure to avoid foods and medications that negatively interact with St. John's Wort. This includes foods containing the chemical tyramine. In general, these are high-protein foods that have undergone aging, pickling, fermentation, or similar processes. Dosage is 300 to 500mg 2 to 3 times daily with meals for six to eight weeks. Other recommendations suggest aiming for a hypericin content of 0.3% (from a standardized or guaranteed potency preparation). You may also take Kava kava with St. John's Wort for sleeping problems. Dandelion root, milk thistle, burdock, red clover, and artichoke all help to repair and detoxify the liver. Rosemary, and Lavender can also be useful herbs for depression. Consult with your herbalist, naturopath, or other health practitioner.
Lifestyle Among its many benefits, regular exercise boosts endorphin levels in the body. This hormone-like substance acts as an overall "feel-good" and has a positive effect on mood and stress levels. Sweating also helps mobilize toxins out of the body. Take a critical look at your diet and eliminate foods high in sugar, saturated fats, and caffeine. Also avoid alcohol, processed foods, tobacco, prescription painkillers, and any other non-essential drugs. All these products hinder the body's ability to absorb essential nutrients, unnecessarily stress the liver and immune system, and impose energy ups and downs on the body. Instead, opt for more fresh organic fruits and vegetables, whole grains, and lean sources of protein like tofu (completely fat free and animal-friendly), turkey, fish, and chicken. Eat small meals throughout the day to stabilize blood sugar levels and try to combine protein with all carbohydrates, e.g., tofu or meat with rice, fruit with cottage cheese, or almonds, apples with almond butter, crackers with cheese, et cetera. Eating complex carbohydrates raises tryptophan levels, promoting serotonin production. High-protein foods promote norepinephrine and dopamine production. Consult with your naturopath or other health practitioner to find the appropriate balance between high-protein foods and isolated amino acid supplementation. A strong social support network is also very important in getting you through this period. Friends, family, co-workers, pets -- they can all act as various support venues either by being good listeners, advice givers, or simple companions. Lowering cholesterol levels can also result in a reduction in both depression and hostility.
Minerals Chromium picolinate helps balance insulin levels in the body, which in turn keeps blood sugar levels balanced. Research has found that moods improve when blood-sugar levels remain stable and this approach has found success with diabetics, who are often susceptible to depression. Take 200mcg to 400mcg daily.
Vitamins A B-complex supplement supports an overworked liver. It will also support your nervous system by providing it with the nutrients it needs to function properly. People with anxiety or stress (situations often coupled with depression) often benefit from addition B vitamins. Take a 50mg complex (100 mg is often not fully absorbed by the body). B complex injections may also be considered for better absorption. You must discuss this option with your naturopath or other health practitioner. NADH is a form of niacin (nicotinamide adenine dinucleotide / B3) and is important for energy production of all cells and increases brain-cell metabolism. NADH levels decline as we age and a deficiency may result in poor brain-cell performance with theorized consequences ranging from Alzheimer's disease to depression. Take 5 to 10mg once a day on an empty stomach with water. NADH may also be combined with St. John's Wort. B3 aids circulation and, as with ginkgo biloba, will provide the brain with oxygen. Take 50mg three times daily, but do not exceed this amount. NOTE: Do not take B3 if you have a liver disorder, gout, or high blood pressure. Also, do not be alarmed if you experience a niacin flush -- a dilation of blood vessels resulting in redness and tingling around joints, certain muscles and other portions of your body, and increased warmth. Depending on dosage, the effect can last from several minutes to an hour. The effect is completely normal, though you may be caught off guard at first -- especially if you do not know it is coming. B6 can aid tyrosine absorption. It is also believed that 20% of people hospitalized for depression are B6 deficient. Deficiencies can result from certain drug interactions including birth control pills. Pollutant exposure and a high sugar and caffeine diet can also inhibit this vitamin. Take 50mg two to three times daily (use an active coenzyme from), or use a 50mg B-complex for additional benefits. B6 injections may also be considered for better absorption. You must discuss this option with your naturopath or other health practitioner. B12 has similar effects on the body. This vitamin is mainly acquired by consuming animal products but can also be found in seaweed such as Spirulina. Vegetarians are often deficient in B12, characterized by a lack of energy and lowered mood. Take 250 to 500mcg daily in sublingual form (tablets placed under the tongue) in the morning. Higher doses are available but are rarely fully absorbed by the body. You may also obtain B12 from animal products including eggs and fish. B12 injections may also be considered for better absorption. You must discuss this option with your naturopath or other health practitioner. C can aid tyrosine absorption. Its antioxidant properties will help absorb toxins from the body and aid a potentially overstressed liver. Take 100 to 500mg if supplementing with this amino acid.
Actions and Remedy Listings
For More Information ...
Depression and Anxiety Information Resource and Education Centre Public Line Overview, Toll Free: 1.888.557.5051, access code 8000 Web: www.fhs.mcmaster.ca/direct
Canadian Network for Mood and Anxiety Treatments Web: www.canmat.org
Email: webcntrl@canmat.org
The Mood Disorders Association of British Columbia
Tel.: 604.873.0103 The Depression and Manic-Depression Association of Alberta
Tel.: 888.757.7077 The Society for Depression and Manic-Depression in Saskatchewan:
Tel.: 306.966.8261 The Society for Depression and Manic-Depression of Manitoba Inc.
Tel.: 204.786.0987 The Mood Disorders Association of Ontario:
Tel.: 416.943.0434 The Mood Disorders Association of Metropolitan Toronto:
Tel.: 416.486.8046 The Quebec Association of Depression and Manic-Depression:
Tel.: 514.529.7552 The Depressive and Manic-Depressive Society of Nova Scotia:
Tel.: 902.539.7179
See also Constipation, Diabetes, Fibromyalgia, High Cholesterol, Hypoglycemia, Hypothyroidism, Insomnia, Irritable Bowel Syndrome, Obesity, Stress, Weakened Immune System, Yeast Infection
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