Depression

Symptoms

Depression is characterized by a persisting sadness and lethargy which remove the desire and courage to carry out ideas and activities. The pleasures and interests in life suddenly seem to be missing. Easily changing moods and weeping without cause are outward signs of a mild depression. Low self-esteem causes the person to give up more easily than usual. There are feelings of loneliness, and isolation from family and friends may become evident. Apathy and helplessness cause a cycle of passivity and indecisiveness which further undermine self-confidence and cause feelings of guilt.

Depression affects individuals very differently. More obvious outward signs are changes in routine, such as sleep and eating habits. Difficulty falling asleep or staying asleep are common problems, though others use sleep as an escape from problems. Eating habits become extreme, triggering either a poor appetite and weight loss, or binging episodes with strong cravings for sweets and junk foods. In either case, nutrition is neglected and the resulting deficiencies further interfere with energy and attitude.

Many physical symptoms occur as a result of this emotional problem. Stomach problems, headaches, constipation and low or no sex drive are just a few of the more common symptoms. Depression can also affect the immune system. If the sense of hopelessness and despair becomes intense, depression can lead to suicidal thoughts and impulses; hallucinations and delusions are not uncommon in cases of severe depression.

Teenagers are certainly susceptible to this illness, but even young children can become depressed. Changes in eating habits, behavior and sleep provide clues. The symptoms are similar to those of adults. The child will seem to be plagued by boredom, unhappiness and lethargy.

A depression which recurs with the dark, damp winter months and disappears annually with spring is known as seasonal affective disorder (SAD). Following the birth of a child, women often experience postnatal depression, which can also range from mild despondency to a debilitating problem. Manic-depressive disorder is a serious form of depression characterized by extreme swings in mood and energy levels. Periods of severe apathy and listlessness are offset by periods of euphoria and exhilaration when even sleep seems unnecessary.

Depression Causes

Depression may be a coping mechanism, a signal that responsibilities or situations beyond our control are overwhelming. There is usually a precipitating factor or trigger, such as the loss of a loved one, a bad turn of events or a change in a relationship. In many instances, sadness is a normal reaction to such a situation. An anniversary of a major emotional trauma can trigger a recurring bout of depression. Depression can begin after returning to work after the holidays, or during the dark, rainy November days that bring on symptoms. Sometimes depression is a result of buried feelings of anger or grief that need only to be expressed in order to re-establish balance and dispel depressive moods. A strong sense of duty and responsibility, or perfectionist and controlling tendencies, can cause a burden that becomes too heavy to bear. In the elderly, depression can be particularly problematic, since many factors combine to cause it. These include multiple griefs related to the death of loved ones, isolation and the inability to be self-sufficient, combined with a typically unhealthy diet and overmedication.

Depression is also at least partly due to physical problems. Nutritional and biochemical imbalances definitely play a role in causing depression. A diet of raw foods and whole grains is most important for energy needed by the body and the mind. Refined foods, margarines and standard oils containing trans-fatty acids and additives rob the body of nutrients. Food allergies also cause depression in some people. In addition, insufficient sleep and lack of exercise reduce the body's ability to deal with stress and may help lay the groundwork for depression. A hard, long illness leaves the body and mind more susceptible. Hormonal changes within the body are sometimes involved when depression is associated with PMS, menopause or postnatal depression. Alcohol and drug abuse are often involved in depression. Liver problems, an underactive thyroid, anemia and other illnesses causing extreme fatigue should be ruled out before arriving at a purely psychological cause. Many symptoms of depression will occur if the body is struggling to function under extreme fatigue, whether it is due to exhaustion or a physical illness.

Depression Nutrition

Nutrient deficiencies usually result from poor eating habits combined with stress, robbing the body of energy. White bread, flour and pasta together with saturated animal fats and hydrogenated vegetable oils, sweets, soft drinks and canned goods deplete the body of B vitamins. They also cause a sluggish colon and create an acidic environment, laying the foundation for diet-related diseases including depression. These foods must be replaced with a healthy, whole grain, raw foods, largely vegetarian diet.

Many nutritional causes of depression have been suggested and include the frequent consumption of caffeine or sucrose (sugar) and deficiencies of biotin, folic acid and vitamin B, vitamin C, calcium, copper, iron, magnesium or potassium. Depression can also be caused by excesses of magnesium or vanadium, by imbalances in amino acids and by food allergies.

Eat plenty of fresh fruits, vegetables and whole grains, and include tofu, beans and seafood in the diet for adequate protein. For breakfast, instead of commercial breakfast cereal or white toast and jam, eat a Swiss muesli made with rolled oats, almonds, fresh grated apples, milk and natural, plain yogurt. Nutritional yeast is a good source of B vitamins. Sprinkle nutritional yeast flakes onto muesli and salads or stir into sauces, drinks and soups. Watercress helps in the case where an insufficiency of iodine has led to depression.

Depression Nutritional Supplements

A deficiency in almost any of the B vitamins causes fatigue and depression. Oral contraceptives can deplete the body of B vitamins. Deficiency of B12 produces marked symptoms, even if it is only a slight deficiency. Recent studies have shown that there is a definite benefit to be gained by giving vitamin B12 to patients suffering from depression, fatigue and mental illnesses of other kinds. The effective therapeutic dose of vitamin B12 is highly variable from patient to patient. Taken daily under the tongue (sublingual) or as a nasal gel, B12 may be effective after two or three weeks. If not, daily intramuscular injections (1,000 mcg) may be worth a try until symptoms resolve. In addition to B12, choose a B complex supplement.

Aside from vitamin B12 in high doses, effective nutritional antidepressants include lithium, rubidium, phenylalanine, tyrosine, tryptophan and S-adenosyl-L-methionine.

Serotonin is a very important brain biochemical and must be present at optimal levels to prevent depression. One natural way of increasing serotonin in the brain is to take its amino acid precursor, tryptophan. Tryptophan is an essential amino acid found in high amounts in fish, meat, dairy products, eggs, nuts and wheat germ. It is also found in lesser amounts in the herb camomile, long recognized for its soothing effects. People who have trouble digesting high protein foods may not be getting the tryptophan they need from their diets. As a result, brain serotonin levels may get low and lead to depression, obsessive-compulsive disorders, mania, anxiety, insomnia, PMS and eating disorders like bulimia, anorexia and obesity.

If your doctor prescribes tryptophan, make sure it is balanced by other amino acids. It's best to get a twenty-four hour urine amino acid analysis done before taking high-dose supplements of any amino acid. Tryptophan is made more effective by also supplementing vitamins B3 (niacinamide), B6 and C. Its uptake in the brain is enhanced by taking it with a high carbohydrate meal (e.g., pasta, fruit, vegetables or starches). Foods which contain preformed serotonin also help brain uptake of tryptophan. These foods include bananas, walnuts and pineapples.

If digestion is poor, supplemental betaine and pepsin, glutamine, apple cider vinegar, Swedish bitters, pancreatin, digestive enzymes. Lactobacillus acidophilus or other digestive aids may be necessary. A naturopath or holistic doctor can order tests like a CDSA (comprehensive stool and digestive analysis) to diagnose the different types of maldigestion. Specific therapy could then be instituted to optimize your digestive system.

Food allergies, candida infection, parasites and heavy toxic metals may all have deleterious effects on digestion and, hence, tryptophan absorption or utilization.

Anemia resulting in lack of energy and depression is often caused by illness or blood loss. Low dosages of iron are helpful for depression caused by anemia.

Vitamin C is highly recommended, as it increases resistance, reduces anxiety and combats fatigue. Bioflavonoids enhance the use of vitamin C and similarly treat depression.

The essential fatty acids in evening primrose oil provide additional nutrients to cope with depression. Evening primrose oil lifts the spirits because it produces prostaglandins, hormone-like substances which are key to many chemical processes, including those responsible for depression.

Daily dosages:

Most Important

Vitamin B12, sublingual tablet, 1,000 mcg

Vitamin B complex, 100 mg

Evening primrose oil, two 500 mg capsules three times daily

Amino acid complex, 500 mg, twice daily

Helpful

Iron, 10 mg

Vitamin C, with bioflavonoids, 1,000 mg

Digestive enzymes, two capsules with each meal

Depression Herbal Remedies

The natural, calming effects of certain herbs provide relief from anxiety, while stimulating herbs restore vigor and lift depression.

Borage is a natural and effective antidepressant. Juice from borage leaves and blossoms exerts a specific stimulating effect on the glandular system, which helps to overcome the “blue” feeling. Suggested as a remedy for melancholy, it stimulates, energizes and renews a zest for life. The young leaves can also be used to make a refreshing salad.

St. John's wort juice is a nerve tonic for cases of depression and nervous exhaustion caused by stress. Anxiety and insomnia are relieved with St. John's wort juice, particularly when taken in conjunction with valerian and lycopus juice. Take 1 tbsp. of juice or 1 cup of tea, three times daily for three to four weeks to brighten mood.

Crush cloves and add to sage, camomile or peppermint tea to lift mild depression. Add a dash of ginseng powder, which also acts as an antidepressant.

Add fresh basil leaves to salads to help lift depression.

Damiana stimulates the nervous system and helps to improve the mood. Take 20 drops in tincture form twice daily.

Ginkgo stimulates brain function. Take with ginseng for synergystic effect. Take 20 drops in tincture form twice daily.

Mix equal parts of kava, lemon balm, valerian root and St. John's wort. Pour 1 cup of boiling water over 1 tsp. of herb mix. Drink 1 cup three times daily, one hour after meals.

Depression Homeopathy

Chronic depression can be resolved by an experienced homeopath, who can achieve lasting results. Below is a sample of the remedies for mild depression or while waiting for constitutional treatment. Take the 6c strength three times daily for up to fourteen days.

Take Ignatia for depression caused by grief, with wildly fluctuating moods and inappropriate behavior such as bursting into tears or laughing for no reason.

Pulsatilla is recommended for depression caused by hormonal changes. Comfort and reassurance are craved, and the slightest upset provokes crying.

Take China for feeling chilled, winded, on edge and sensitive to stimuli such as noise and light. Racing thoughts disrupt sleep and dreams exhaust you upon waking.

Depression Tissue Salts

For a short-term problem, tissue salts can help restore order. Take 4 tablets under the tongue three times daily for two to three weeks.

Kali phos helps nervous depression from grief and worry. Kali phos is the principle tissue salt for the nerves and should be used alternately with other remedies.

Nat mur is indicated for depressed spirits and feelings of hopelessness. This sadness is typically accompanied by headaches and constipation.

Nat sulph relieves depression following an injury to the head.

If weakness is the principle feeling affecting the mind and body, use Calc phos. It helps with wandering thoughts and poor concentration.

Depression External/Physical Therapies

Two hours of early-morning sun help lift depression. Spend as much time as possible outdoors.

Avoid spending a lot of time in concrete buildings. Overexposure to electrosmog from computer terminals and kitchen appliances, especially the microwave oven, upsets the balance of the body's own electromagnetic field and leads to depression.

Run away from depression. It has been proven that depressed people who had never exercised improved considerably when starting an intensive exercise program which included long-distance walking and jogging. They found a new zest for life, became more stress-tolerant, and improved their self-image.

A complete change of environment, such as a vacation in the mountains, is extremely helpful.

Get plenty of rest. Overtiredness and depleted nerves create a feeling of depression.

Massage by a family member or an understanding friend is very comforting and improves the outlook on life, especially under stressful emotional situations.

To uplift the spirit, add 5 drops of rose oil to sweet almond oil or your regular massage oil.

The cold-water genital rub is applied for general detoxification and helps relieve depression. Sit on a narrow board that is placed over a tub of 53Ëš F (12Ëš C) water, with feet in the water. Soak a cotton cloth in the water and gently rub over the genitals. Continue for ten minutes, then dry genital area well and rest for one hour in bed.

Stimulate the nerves along your spine to help relieve the tension associated with depression. Lie on your back on a thin foam pad. With feet crossed, pull your knees up to your chin. Hold each foot firmly with one hand and rock back and forth, rolling along the spine.

Acupressure

Apply deep thumb pressure for one or two minutes, on applicable points as illustrated.

Depression Other Suggestions

Discuss natural progesterone therapy with your health care practitioner.

Melatonin is helpful in treating depression.

Drugs, caffeine, cigarettes and contraceptives induce depression. Paint solvents or any toxic chemicals are also capable of producing symptoms of depression. Have a hair analysis test performed to detect substances to aid diagnosis.

There is help for those suffering from suicidal thoughts and impulses. Look for counseling centers or self-help groups. (For more information, see Appendix 1.)

Psychotherapy with or without medication or relaxation techniques is worthwhile for some individuals.

Gratitude transmits warmth and produces contentment, which in turn awakens happiness. It stimulates the endocrine glands, promotes good circulation and stimulates the metabolism for better health.

Do not keep a grudge. It takes an enormous amount of emotional energy to hold a grudge, and a guilty conscience damages the health.

Melodious, harmonious music can uplift and influence the psyche and improve the outlook on life. Music with repetitive, loud rhythms and dissonant and/or atonal arrangements actually causes depression in some people. The soothing influence of music relaxes cramped muscles, improves the function of the glands and promotes good digestion.

Find a friend to share your feelings with. If you are in a seemingly hopeless situation, share it with someone who can look at it from a different point of view. Simply knowing someone cares and wants to listen helps.

Depression Available Brand Name Products

Nutritional Supplements

Ascorbate/Non-acidic Vitamin C (Ester-C)

Cool B3 Niacin (Klaire Laboratories)

L-Tyrosine (Klaire Laboratories)

Calcium and Magnesium Citrate (Natural Factors)

Hi Potency Multi (Natural Factors)

Stress B Formula (Natural Factors)

Super Multi Plus (Natural Factors)

Ultra Multi Plus (Natural Factors)

Ultra Prim Evening Primrose Oil (Natural Factors)

Super Once A Day (Quest Vitamins)

Super Stress (Quest Vitamins)

Leritone Magnesium & Vitamin E (Yves Ponroy Canada)

Other Nutritional Supplements

Pollen Plus (Natural Factors)

Herbal Remedies

St. John's Wort (Albi)

Floradix Organic Herbal Iron Extract (Flora)

Ginkgo Biloba (Flora)

Salus Herbal Calcium/Magnesium Liquid (Flora)

Salus Salusan (Flora)

Schoenenberger St. John's Wort Cellular Plant Juice (Flora)

St. John's Wort Oil Extract Capsules (Flora)

Sunnie (Green Turtle Bay Vitamin Co.)

St. John's Wort (HSC)

Cat's Claw (Inno-Vite)

St. John's Wort (Naka)

Ginkgo Biloba Phytosome (Natural Factors)

Nerve and Stress (Natural Factors)

Panax Ginseng C.A. Meyer Extract (Natural Factors)

St. John's Wort Extract (Natural Factors)

Ginkgo-Power (Nature's Herbs)

Ginseng-Damiana Combination (Nature's Herbs)

Ginseng-Power, Siberian (Nature's Herbs)

Hops-Valerian Combination (Nature's Herbs)

St. John's-Power (Nature's Herbs)

Ginkoba (Pharmaton)

Ginkosan (Pharmaton)

Select St. John's Wort 300mg (Sisu)

Homeopathy

Bach Flower Remedies (Bach-Karooch Ltd)

External Therapies

Basil Oil (Karooch Essential Oils)

Chamomile Oil (Karooch Essential Oils)

Clary Sage (Karooch Essentail Oils)

Geranium Oil (Karooch Essential Oils)

Jasmine Absolute (Karooch Essential Oils)

Melissa Oil (Karooch Essential Oils)

Rose Oil (Karooch Essential Oils)

Sandalwood Oil (Karooch Essential Oils)