Natural Remedies

The type of lifestyle you lead and the foods you eat are powerful tools to help you beat your depression, as we have already discussed.  Perhaps you need something extra, though?  You’ve heard that there are herbs and other natural supplements that are helpful, but how can you be sure which ones are effective?  The answer lies in the research. 

Once again, the list of things that can help with depression is extensive (How nice is that?  We have the luxury of having too many choices and can easily move on to the next if one doesn’t work!).  So, we are going to focus here on the things that have been proven to work.

      -Vitamin B6, B12 and folic acid: Why?  Because B6, B12 and folic acid all contribute to the formation of SAM-e (S-adenosyl-methionine) which is responsible for the production of serotonin and other happy hormones that combat depression. In reality, the deficiency of all the B vitamins has been linked with depression.  These work synergistically when taken together so a good B complex is not a bad idea for people with depression and I have seen it have a positive effect on mood. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/?tool=pubmed)

**Vitamin B12: http://ajp.psychiatryonline.org/cgi/content/full/157/5/715; http://jop.sagepub.com/content/19/1/59.abstract

**Vitamin B6: http://content.karger.com/produktedb/produkte.asp?DOI=80386&typ=pdf

**Folic acid: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/

     -SAM-e: Why?  Because it has proven antidepressant properties, as described above and here following. (S-adenosyl-l-methionine (SAMe) as antidepressant: meta-analysis of clinical studies. Acta Neurol Scand Suppl. 1994;154:7-14.; S-adenosylmethionine treatment of depression: a controlled clinical trial Bell et al. Am J Psychiatry.1988; 145: 1110-1114) This works best when taken with B-vitamins.  The downside to SAM-e is that it is expensive and can cause nausea and vomiting.  It is also not to be taken by individuals with bipolar depression as it can cause mania.   

     -Tryptophan: Why?  It is responsible for the production of serotonin (happy hormone, remember?) which has a profound influence on our body, especially the brain cells related to mood, and is low in people with depression. (http://www.thorne.com/media/alternative_medicine_review/2000/Volume_5/Number_1/Neurotransmitter_Precursors.pdf) This works best when taken alongside B-vitamins as well as niacinamide and Vitamin C since these are all cofactors (helpers) of tryptophan.

The list is short because too many choices is paralyzing and makes it less likely for someone to make a choice.  More interested in an herbal approach?  That’s a popular method a lot of my clients prefer.  And is the topic of the next step in our series.

The most powerful influence over your physical health, your emotional well being and your psychological balance is completely under your control.  What you put in your mouth three times a day, every day is the most important decision of your entire life.  Food has the ability to make you feel good, look good and live longer.  If food can do this in general, are there specific choices you can make to improve certain conditions?  Absolutely. . . behold.  

Depression is usually associated with a lack of certain vitamins, minerals and nutrients.  The list of what could possibly help is exhaustive since so many different foods contain what individuals with depression may need.  Instead, we will focus on what has consistently been shown to help.

Do:

     -Focus on protein: Diets high in refined carbohydrates (breads, pastas, sodas, white rice, anything containing wheat or high fructose corn syrup) are devoid of basic beneficial nutrients needed for any therapeutic focus on alleviating depression.  Often people load up on these foods because they are convenient, cheap and already done for you.  This leaves the individual full but not nutritionally satisfied, which is why they are hungry an hour or two after a meal.  This contributes to hypoglycemia which makes those with depression feel even worse because of the spikes and drops their blood sugars are experiencing, causing mood swings. 

Meals high in protein and low in carbohydrates can (and do) do wonders for stabilizing the mood of people that battle depression.  Why?  Because adequate amounts of protein maintain normal blood sugar levels.  If you’re a vegan/vegetarian: lentils, peas, beans, tofu, tempeh, nuts, seeds and quinoa are all excellent sources of protein to include in your diet.  If you eat meat add beef, chicken and fish to your list.    

     -Increase veggie content: Vegetables are kind of like scrubbie brushes that scrub away all the bad things we have inside our bodies like free radicals and toxins.  They literally clean, energize, rebuild and regenerate our bodies.  Why does this matter?  Because toxins and other damaging agents have potential to cause mood disorders and can be very destructive to our bodies.  Try to focus on cruciferous veggies because they help you detox faster (ultra scrub brushes, if you will): broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, rutabaga, turnips, bok choy, arugula, horseradish and watercress.

     -Eat foods high in tryptophan: Why?  Because the brain turns tryptophan into serotonin, whose deficiency is linked with depression. (http://www.ploscompbiol.org/article/info:doi/10.1371/journal.pcbi.0040004)  Nuts, eggs, fish, hummus, lentils, beans, kelp, tofu and yogurt are all high in tryptophan.

     -Eat foods high in omega-3 fatty acids: Why?  The research is unmistakable at this point and clearly delineates that mood disorders, such as depression, significantly benefit from omega-3 fatty acids.  (http://www.europeanneuropsychopharmacology.com/article/S0924-977X(08)00108-9/abstract; http://www.nutritionjrnl.com/article/S0899-9007(09)00007-0/abstract)  Good sources include: salmon, flaxseeds, walnuts, scallops, cauliflower, cabbage, halibut, tuna, soybeans, tofu, kale, collard greens and Brussels sprouts.

     -Clean up your diet: We’ve already discussed alcohol, caffeine and tobacco and why those with depression need to avoid them.  But if you suffer from depression, or really any mood disorder, you need to go further than that.  You need to avoid: sugar, fast food, junk food, sodas, refined foods, preservatives, food colorings, artificial flavorings and sweeteners.  Why?  Sugar suppresses the immune system, interferes with the absorption of vitamins and minerals, contributes to the development of several chronic diseases and has the potential to aggravate depression.  The other things that are mentioned are either liver toxins, neurological toxins or don’t benefit the body in any significant way.  This means that you are giving your body more hurdles to overcome because it has to deal with the unnecessary business of bad food choices.  That takes energy.  Energy you could be using to heal or cope with depression.  Love yourself and make sure you are eating to live.   

It sounds simple because it is simple.  Good choices will yield good results.  That’s just the way nature works.  These suggestions won’t cost you any money to get started.  In fact, they might save you money since you won’t be spending it on foods that are less than desirable. 

I see clients employ these recommendations every day and see the darkness of their depression start to lift.  It’s beyond impressive how powerful just a few dietary modifications can be.  Lifestyle, check.  Diet, check.  What more can I do, you say?  Supplements and some other naturopathic therapeutic approaches will be discussed next in our series.  Stay tuned.   

An estimated 1 in 10 adults in the United States suffers from clinical depression. (http://www.cdc.gov/Features/dsDepression/) Only about 10% of people diagnosed with depression ever seek treatment for it and a good half of them self medicate with drugs, alcohol or both.  And these numbers are only the ones we know about.  This doesn’t include the individuals that don’t have insurance so can’t afford to go to a doctor and get treated or the individuals who won’t go to a doctor.  This is obviously a predicament of epidemic proportions. 

Depression is certainly one of the most common conditions I see making up a whopping 70% of the cases.  Because I am a naturopathic doctor, the clientele I attract doesn’t want to take prescription medication to treat their condition or already has and it has made them worse. (Eeek!)  This means I am usually a last resort or a Hail Mary attempt to fix something that has been going on for years and can sometimes be debilitating. 

Enter homeopathy.  My tool of choice for most conditions, I have never seen anything work as effectively as a well selected homeopathic remedy.  I have seen it pull suicidal patients back from the depths of darkness, give people a sense of purpose again and help them re-establish functional relationships and lives.  Its absolutely amazing to witness this transformation in people and a humbling honor.

While homeopathy is incredibly effective for helping individuals with this condition, there are many natural approaches and medication free therapies that are also helpful.  Some of them, just as effective as homeopathy. 

Lifestyle Changes

     -Exercise: Why?  Because it produces endorphins (happy hormones) and decreases cortisol, which is responsible for causing depression.  Adipose cells are pretty good at producing cortisol, so its no small wonder that people feel better emotionally when they start losing weight.  Of course, when you look good you feel good, but this phenomenon is not that superficial.  There is some powerful biochemistry going on when people start to implement exercise into their lives. 

Weight bearing and/or aerobic activity for 45 minutes three times per week is a good goal to aim for (hint: swimming is awesome and does both at the same time!).  Its not too much and its not too little.  Most days of the week is where you really want to be, but take it slow.  This lifestyle change alone can reverse many symptoms of depression without medication.  Yes, really. 

     -Relaxation/Stress Reduction Technique: Whether this takes the form of prayer, meditation, conscious awareness, positive affirmations or goal setting, this lifestyle change is a must do.  Why?  It is only when we retreat into the silence of our souls that we are able to really get to know ourselves.  This task may be the hardest of our lives to accomplish for our ego often blinds us to our weaknesses and limitations as individuals, therefore limiting our true potential in order to preserve our fragile self esteem.  Put your pride away.  When we enter self awareness we discover not only limitations, but ways to overcome them, as well as virtues and strengths.  Armed with these, we can pursue balance which is almost always missing in the lives of individuals who are depressed.  At least 15-30 minutes per day is a good start (hint: yoga can do both exercise and relaxation at the same time).   

     -Talk to someone: Talking with a qualified psychologist is usually at the top of my list of recommendations for people with clinical depression to consider.  Why?  Because these are 3^rd party individuals that are not related to you, therefore are not interested in picking “sides”; they are professionals who are not going to tell you to pick yourself up by your bootstraps and just “feel better already” because they get that depression is not easy to overcome for some; and they can’t tell anyone else what you’re going through.

A trusted family member or friend can be a good alternative, if they are good at listening.  If you are a very private person, however, journaling is another alternative you can take advantage of.  The cathartic nature of venting your feelings on paper is extremely beneficial.  You can even include a daily gratitude journal entry where you list all the things you are most grateful for.  Research shows that being more grateful alone can increase happiness by 25%.  (http://www.psy.miami.edu/faculty/mmccullough/gratitude/Emmons_McCullough_2003_JPSP.pdf)  25%?  Just by being grateful?  Why not try this?  What do you possibly have to lose?  You may have more things to be grateful for than you realize. 

     -Avoid alcohol, cigarettes and caffeine altogether:

     -Cigarettes: Why?  Because studies show that those who are dependent on nicotine are more than twice as likely to have depressive symptoms as those who are not dependent. (http://bjp.rcpsych.org/cgi/content/full/196/6/440)  If that isn’t enough for you, it also increases cortisol levels (causes depression, remember?), zaps your Vitamin C levels (good bye immunity), increases your toxic load (toxins aren’t friendly) and interferes with a good night’s sleep.  Remind me again why you would want to smoke?

     -Alcohol: Why?  It’s a depressant, which means it will make depression worse.  It also increases cortisol, produces sleep disturbances, interferes with stable blood sugar levels (causes mood swings) and can be psychologically addicting.  Not even in moderation is it a good idea for those with depression: http://www.mayoclinic.com/health/alcohol-and-depression/MY01078.          

    -Caffeine: Why?  Studies show high caffeine intake is associated with depression (Anxiety and depression associated with caffeinism among psychiatric in patients Greden et al. Am J Psychiatry.1978; 135: 963-966).  It also interferes with functional sleeping patterns, which we have been mentioning all this time because sleep is an important element in one’s overall well being. 

These are changes you can initiate right now.  Most of them don’t cost any money and are very simple to understand.  Why these suggestions?  Because these are the ones I’ve seen work the most.  Of course, a combination of all of them would be most beneficial. 

Is there anything else that can help?  Of course!  The rest of this series will cover foods that help with depression, which foods to avoid, supplements that are effective and more.