Depression

Depression is now one of the most common illnesses in the United States and worldwide. It affects one in three patients in a typical internal medicine practice; one in 16 Americans; and one in 30 people worldwide. In the U.S., ten percent of the population may experience a major depressive episode in any given year.

A person experiencing five of depression’s nine symptoms for two weeks is classified as having major depression; two of these symptoms for two weeks constitutes mild depression. Symptoms persisting for two years are considered chronic. Depression’s symptoms are:

• Deep sadness or emptiness
• Apathy
• Agitation or restlessness
• Changes in sleep patterns-either more or less
• Changes in appetite and weight loss or gain
• Lack of concentration
• Feelings of excessive guilt or worthlessness
• Morbid thoughts
• Fatigue

Depression shrinks the hippocampus, the part of the brain involved in memory and learning, and raises stress hormone levels. Osteoporosis, hypertension, asthma, headaches, physical disabilities and infertility may result from depression. It increases risk of seizures, makes blood sugar control difficult for people with diabetes and worsens the effect of diseases such as stroke, heart attack, and cancer.

Some causes of depression cannot be helped, such as age, gender, or family history. Does this sound depressing? There is hope! Often the cause of depression is traced to nutritional deficiencies, lifestyle factors or other medical conditions. In these cases, simple changes can effect significant improvement.

Numerous studies reveal nutrition’s crucial role in mental health. For example, tryptophan is necessary in order for the brain to manufacture the serotonin it needs for proper functioning. Foods highest in tryptophan are tofu, pumpkin seeds, gluten flour, sesame seeds, almonds and black walnuts. Omega-3 fatty acids are necessary for optimum brain functioning but are not found abundantly in foods, so even if your caloric intake is more than adequate your diet may be deficient. Flaxseed, walnuts, canola oil, wheat germ, soybeans and spinach all contain omega-3. Folic acid, another essential ingredient for a healthy brain, is found in chickpeas, black-eyed peas, lentils and kidney beans. Finally, vitamin B₁₂ helps improve depressed moods. The highest concentration of B₁₂ is found in animal products but it can also be found in soymilk and fortified grain products.

Other lifestyle factors may be even more important than nutrition in treating depression. Thirty minutes of exercise three to six times a week can prevent depression, and may be just as effective a treatment as antidepressant medications. Irregular sleep is strongly linked to mental illness. In one study, participants who lost only a little sleep were 60 percent more likely to become depressed, and the risk of major depression was 40 times higher for insomniacs than for those with no trouble sleeping. Exposure to bright light for at least 30 minutes a day increases serotonin levels, treating both depression and fatigue. Avoiding negative thinking by replacing a negative thought with a positive one immediately upon becoming aware of it reduces anxiety and depression. Counseling, specifically cognitive behavioral therapy, is extremely helpful in discovering and altering negative thought patterns. In addition, a personal spiritual experience aids in recovery from depression. In another study, participants’ likelihood of recovery from depression increased exponentially in direct correlation with their personal faith and religious practices.

These lifestyle treatments should be your first defense against depression. However, some cases may require additional treatment such as herbs or medication. St. Johns Wort is Germany’s leading antidepressant, most effective in treating mild depression by allowing more serotonin and norepinephrine to collect in the central nervous system. SAMe,  sometimes called “Sammy”, boosts mood and outlook by increasing serotonin and norepinephrine production. The body metabolizes another herb, 5-HTP, taken from the African plant Griffonia simplicifolia, into serotonin. Other herbs that appear to have a therapeutic effect are chamomile, feverfew, ginkgo biloba, kava-kava, lavender, lemon balm, and valerian. Always exercise caution when taking herbs; ask your doctor if the herbs you want to try will interfere with other medications you may be taking.

A severe case of major depression may not respond to lifestyle and herbal remedies alone, but these simple treatments will enhance the effectiveness of medications. There is hope!