Depression is a major problem in the United States with over 28 million people reporting occasional depression and almost 11 million people suffering from major depression according to the Center for Disease Control (CDC).
Depression is also big business for drug companies, with almost 30 million people filling 164 million prescriptions each year for antidepressant medications. The unfortunate truth of this situation is that drugs don’t work for most people. In fact, research shows that antidepressant medications are only 7-13% more effective than placebo and come with a host of side effects. They also often make the underlying problem worse, causing dependency and exacerbating the problem over time.
Clearly, depression isn’t due to a drug deficiency. In many people, it is due to a chemical imbalance in the brain that can be corrected. The key is to identify and address each person’s unique underlying imbalances. Doing so has been shown to dramatically reduce and eliminate depressive symptoms in most people, without the side effects associated with conventional medications.
Determining Your Root Imbalances
The first thing you need to do if you suffer from depression is visit your health care provider to determine the underlying reasons for the way you feel. In most cases, your health care provider will do a physical exam and order specific lab tests to help pinpoint any root imbalances that could be causing depression. To learn more about testing options, click here.
Research has shown that the most common cause of depression in most people are imbalances in brain chemicals called neurotransmitters, especially serotonin, dopamine and/or norepinephrine. Therefore, the solution for most people is to optimize neurotransmitter function. This usually entails (a) reducing or eliminating the excessive destruction or loss of neurotransmitters and (b) raising and balancing the needed neurotransmitters using dietary, supplemental and lifestyle interventions. The exact program needed for each person needs to be determined by their health care professional, but here is a breakdown of the most commonly used modalities.
Amino Acid Therapy
Amino acid therapy entails supplying each person the right balance of amino acids and other nutritional factors needed to restore proper neurotransmitter function. The goal of amino acid therapy is to provide the body the building blocks it needs to restore not only optimal neurotransmitter levels, but provide the correct balance of neurotransmitters to optimize neurotransmitter function. This approach effectively addresses the underlying neurotransmitter imbalances that can lead to depression in most people and requires the guidance of a health care professional trained in the proper use of amino acid therapy. To learn more, see www.amino-acid-therapy.com.
Dietary Changes
Everything you put into your mouth can affect your neurotransmitter levels in some way. For most people, there are three main areas on which to focus: (1) foods to which they are hypersensitive, (2) blood sugar balance and (3) avoiding foods known to deplete neurotransmitter levels.
Food hypersensitivity
Food hypersensitivity is one of the most common and most commonly overlooked causes of neurotransmitter imbalance that can trigger depression. Food hypersensitivities are different than food allergies. Food allergies cause a dramatic rise in Immunoglobulin E (IgE) which can cause severe reactions that may be fatal in some situations; allergies to peanuts, tree nuts and shellfish account of the majority of these reactions.
Food hypersensitivities are non-IgE mediated immune reactions that are often delayed up to 72 hours after eating an offending food and are much less dramatic. In fact, the reactions are so varied in both breadth and timing that most people don’t realize they are experiencing them or cannot tie them to a specific food. Identifying and addressing possible food hypersensitivities is crucial to long-term resolution for some people; click here to learn more about food hypersensitivity testing.
Balancing blood sugar
Maintaining balanced blood sugar throughout the day is crucial if you want to stabilize your mood. The brain runs primarily on blood sugar, so fluctuations can dramatically impact brain function and how you feel. Here are some tips to keep your blood sugar stable throughout the day:
- Always eat breakfast within 60-90 minutes of waking and make sure that it includes 10-20 grams of protein along with some fresh fruit or vegetables.
- Eat 3-5 balanced meals evenly spaced throughout the day. Balanced meals include about 50% non-starchy vegetables (like salad and other green leafy vegetables, broccoli, onions, cucumbers, peppers, sprouts and tomatoes); 25% protein (including fish, chicken, turkey, eggs, beans, lentils, cottage cheese and yogurt); some healthy fats (including raw nuts and seeds, avocado, olive oil, flaxseed oil, coconut oil and/or organic butter) and one serving of starchy vegetable or grain daily.
- Avoid sugar and high-fructose corn syrup. These will cause blood sugar spikes that will promote neurotransmitter imbalances. This includes soda and fruit ‘drinks’, candy, pastries, cakes, cookies and almost everything out of a vending machine.
- Eat whole foods as much as possible, including fresh fruit and vegetables, whole grains (i.e., brown rice rather than white rice), beans, peas, lentils, nuts and seeds. They contain more fiber, less concentrated sugars and more nutrients to stabilize blood sugar and energy levels.
Avoid foods that deplete neurotransmitters
Certain foods can dramatically alter neurotransmitter levels and need to be avoided or eliminated in order to achieve optimal neurotransmitter function. These include:
- Alcohol
- Soda
- Artificial sweeteners
- Caffeine, including coffee drinks, chocolate, black tea, energy drinks and medications that contain caffeine
- Monosodium glutamate (MSG), also known as sodium glutamate, L-glutamic acid, monosodium salt, and hydrolyzed vegetable protein
All of these substances can cause a dramatic depletion of neurotransmitters which can lead to or exacerbate depression. Individual sensitivity to these substances varies, but most will experience a lowering of neurotransmitters for 3-5 days post-consumption.
Lifestyle Changes
In addition to the dietary changes listed above, there are several lifestyle changes that can shift the balance of neurotransmitters and help ease depression over time.
Exercise
Regular exercise may be the most powerful antidepressant available and may be the only non-supplemental way to substantially increase neurotransmitter function. Research has shown that exercising 30 minutes five days per week can increase serotonin production as much as 37%. This can not only help improve mood, it can positively impact sleep, anxiety and improve circulation and body temperature regulation.
To achieve this benefit, research shows that you need to train at an intensity that will keep your heart rate at 60-75% of your maximum heart rate (220 – (your age in years)).
Example: If you are 35 years old, your maximum heart rate is 185 (220-35). 60% of 185 is 111; 75% of 185 is 139. Therefore, you would perform an activity for 30 minutes that keeps your heart rate in the range of 111-139 beats per minute.
Your level of fitness and what you choose to do doesn’t seem to matter, so pick something you enjoy that keeps your heart rate within the proper limits and do it for 30 minutes at least five days per week.
Stress Reduction
Chronic stress is one of the major causes of neurotransmitter imbalance and is a very common trigger for depression. We often cannot control the stressors in our lives, but we can certainly control the impact those stressors have on our health. Research has shown that establishing a regular (daily) stress management routine can dramatically reduce the frequency and severity of depression.
There are numerous methods that have been found to be very successful with helping people actively manage the stress in their lives. Experiment with a variety of the following stress reduction techniques until you find the right mix for you; begin with devoting at least 10-20 minutes daily to one or more of the following:
- Meditation
- Deep breathing
- Martial arts, specially tai chi and qi gong
- Yoga
- Journaling
- Singing
- Playing and/or listening to music
- Taking a walk in a natural setting
Psychotherapy
Psychotherapy involves talking through your feelings and/or reactions with a trained health care professional. A specific type of psychotherapy called cognitive therapy has been shown to be equally as effective as anti-depressant medications with lower relapse rates for those with moderate depression in clinical studies.
Psychotherapy is often used in conjunction with other approaches and can be incredibly helpful at addressing the underlying mental patterns that make some people vulnerable to depression. In fact, it may be the best option for mild to moderate depression that is triggered by a life-event (such as the loss of a loved one, job change or change in health).
Supplementation
In addition to amino acid therapy, there are several supplements and/or botanicals that have been shown to be useful to those suffering from depression. Before taking any supplements and/or botanicals, be sure and check with your doctor or health care provider, as many can interact with other supplements or medications.
St. John’s Wort
St. John’s Wort is probably the best known, and one of the most widely studied, botanical supplements used for those with depression. It works similarly to conventional antidepressants in that it inhibits the reuptake of serotonin, norepinephrine and dopamine. It is very important to use a product that is standardized for hypericin and hyperforin, as many products available over the counter have been found to contain little or no of these active ingredients.
The vast majority of studies done on St. John’s Wort show that it is effective for improving mood and reducing insomnia and somatic symptoms of depression. Several studies have indicated it is as effective as low-dose tricyclic antidepressants as well as several SSRI medications. In addition, studies indicate St. John’s Wort is better tolerated and has far fewer side effects than these conventional medications.
However, St. John’s Wort can interact with many medications and therefore should not be used without a doctor’s approval if a person is taking any over the counter or prescription medications.
Essential Fatty Acids
Fish oil contains two essential fatty acids – DHA (docosahexanoic acid) and EPA (eicosapentanoic acid) – that show promise for those with depression. Research indicates that EPA and DHA help normalize cell membranes in the brain and improve neurotransmitter uptake.
These essential fatty acids can be included in the diet by eating fatty fish (including sardines, salmon, tuna, anchovies, herring and mackerel) or by taking a high quality fish oil supplement. Doses typically range from 1 gram of EPA to 10 grams of EPA + DHA per day in divided doses.
Inositol
Inositol is a naturally occurring isomer of glucose and is often included in the B-complex. Inositol works by supporting proper neurotransmitter communication. Preliminary evidence suggests that taking 12 grams per day of inositol for four weeks may help reduce depression. However, research also suggests that the benefits of inositol subside when the supplement is discontinued. Thus, inositol may help those that need added short term support while they are addressing their underlying neurotransmitter imbalances.
Getting Started
If you suffer from depression you have options to feel better. Modern science has uncovered neurotransmitter imbalance as the most common cause of depression and neurotransmitter imbalances can be corrected. The key is to work with a health care provider that is properly trained in amino acid therapy that can formulate a comprehensive program to address your specific underlying cause(s) of imbalance. Using this approach, studies have shown a relief of symptoms in 93% of people with depression, with the remaining 7% requiring a dual drug-amino acid approach to achieve a relief of symptoms.
Learn More
To learn more about managing depression, including useful testing and therapeutic options, visit:
www.naturalsolutionsfordepression.com
To find a qualified therapist please contact:
The Academy of Cognitive Therapy
Telephone: 610-664-1273
Association for Behavioral and Cognitive Therapies
Telephone: 212-647-1890
National Association of Cognitive-Behavioral Therapists
Telephone: 1-800-853-1135
