Depression, As Prevalent as the Common Cold

     We all know someone who suffers from depression, bipolar disorder or seasonal affective disorder. It is quite prevalent in our society and is most definately underreported due to people not always seeking medical treatment or psychological services. According to Canadian statistics 8.5 percent of all Canadians over the age of 18 fit into the classification for a depressive mood disorder. 5 percent of the entire population will suffer from a major depressive episode. Men are more likely to feel irritable and angry when feeling down whereas women typically internalize their anger. According to statistics Canada more females than males of all ages are hospitalized for major depressive disorder. According to a 40 year perspective, young women are diagnosed more often with depression than in the past. Children have a slightly different diagnosis technique than adults because they don't show the same symptoms. 1 percent of preschoolers are diagnosed with depression and 1 to 9 percent of school age kids are diagnosed. Thus statistically almost one in ten people suffer with depression and that is only those that are diagnosed. Some common symptoms of depression are:  

• feelings of worthlessness
• changes in appetite, decreased or excessive
• sleep disturbances, sleeping too much or too little
• guilty feelings or feelings of persecution
• poor concentration or focus
• difficult time making choices or decisions
• hard time collecting one's thoughts
• loss of interest in things that typically were enjoyable
• low sex drive
• increased alcohol, tobacco or drug use
• self sabotaging behavior 

     Side effects (just to name a few) from anti-depressant medication, namely SSRI's (selective serotonin re-uptake inhibitors), are suicidal ideation, seizures, restlessness, increased heart rate, irritation, weight gain, dry mouth, impotence, low sex drive and digestive complaints. With the list of side effects and new research finding that antidepressants work equally as well as a placebo, some may wonder why one would bother taking the risk?

         How can we support ourselves naturally? Of course seeking the help of a psychologist, counsellor, cognitive behavior therapist or therapist is your first step if your depression stems from past events, childhood issues or traumas. The would be one's first course of treatment. Some nutritional interventions with depression are as follows:

• Diet is key in treating any condition. In our fast paced society we eat too many refined starchy carbohydrates and not enough nutrient dense food. Our diets traditionally focus on over half of our daily food intake from carbohydrates. Complex carbohydrates, such as those in vegetables and fruits are beneficial. Eating too many starches, and at the wrong time interfere with healthy brain function. Excessive refined foods (white flour, white sugar and other processed foods), alcohol and transfats creates more inflammation in our body and even in our nervous system. Avoiding these foods help to keep our brain and nervous system healthy.
• Food allergies can trigger depression. Gluten is found in wheat, barley and oats and is the most common trigger for mental disorders ranging from depression, anxiety, schizophrenia even dementia. One can do a blood test to rule out gluten allergy. However some may just be sensitive to gluten and not fully allergic, but still feel lousy eating it. Contact the clinic to see about food sensitivity testing.
• Keep your gastrointestinal system healthy. Our gut actually contains more neurotransmitters for mood then our brain does. If you keep your stomach and intestinal tract healthy it actually helps your mental health. If you have an overgrowth of yeast, fungal forms, parasites and bacteria, coupled with not enough beneficial bacteria such as acidophilus and bifidobacteria it effects your hormonal balance and neurotransmitters. An interesting article in Huffington Post by Isaac Eliaz clearly outlines this point.
• Sleep is important for restoration, mood and immune system. Those who feel that sleeping is a waste of time often can become pretty crusty when faced with challenges. Teens who get less than 7 hours of sleep have been found 24 percent more likley to suffer with depression according to a report covered by USA Today. Studies have shown that those with untreated sleep apnea, a breathing condition that causes waking, can be related to major depression. An ideal number of hours to sleep is 7 to 8 hours. Studies show those that get to bed between 10:00 and 10:30pm get the best quality of sleep. Be sure to sleep in a dark room without a night light because it alters melatonin levels which is a natural sleep cycle hormone. Also changing the timing of starch consumption to be at primarily at dinner and as an evening snack rather than in the morning and at lunch, may actually alter our internal clock by helping to increase serotonin levels at night leading to a more peaceful sleep. According to the book "the Circadian Prescription" by Dr. Sidney Baker MD this is quite effective for a number of other health conditions.  

Supplements Useful for Depression

     As you may well know everyone is different and one size doesn't fit all with regards to natural treatment. If you are on prescription medication, have an underlying condition or are unsure if you should be taking supplements call your doctor or contact the clinic to book an appointment to review your unique needs. Here is a brief list of some supplements that have been found to be beneficial in treating depression:

1. Fish oil, with a high amount of DHA is good brain food and a mood stabilizer.
2. B vitamins are useful for energy, mood and the nervous system.
3. Zinc is a mineral that is useful for hormone balance, immune system and healing. It is a major mineral involved in all cellular processes.
4. St. John's wort is a herb that has been found to be effective in mild cases of depression.
5. SAMe is a methyl donor supplement that helps with both depression, mood and arthritis.
6. A supplement that is available at the clinic called "Brain Mood" is an excellent mood booster. It contains B vitamins, St. Johns Wort and 5HTP.

Exercise for Depression

     Research has shown that exercise can eleviate symptoms of depression. It helps to improve circulation and releases feel good hormones called endorphins and neurotransmitters. It improves circulation, cognitive function, strength, sleep, self confidence and boost energy levels.

     Human beings are meant to move every day. Many of us have gotten away from exercise and motion with sedentary jobs and lifestyle. Many forms of exercise can be done without a gym membership such as a brisk walk (especially beneficial in nature), dancing, tobaggoning, snowball fights, jogging and cycling.

     Relaxing types of exercises are also very helpful for calming the mind and limbering up tense muscles such as stretching, tai chi, qi gong and/or yoga. Massage therapy is also beneficial for promoting circulation, relaxing and releasing muscle tension.

     Meditation is a great tool for improving focus, problem solving, inducing calm and focusing on the present. Here is a video for a few moments of meditation from the Mayo Clinic.

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