Symptoms of depression include chronic fatigue, insomnia, sleeping frequently or for excessive periods of time, either a loss of appetite or a ravenous appetite, digestive disturbances, headaches, and feelings of worthlessness. Many even think of death and consider suicide.
These feelings of depression can be caused by changes in the brain biochemistry, genetic vulnerability, and/or painful psychological experiences that you are unable to resolve. Food allergies, headache, hormonal imbalance, nutritional deficiencies, stress, thyroid disorders, or viral syndromes may also trigger depression. Some people become more depressed in the winter months when days are shorter and darker.
Improving depression often requires a combination of changes (e.g., getting organized, learning new behaviors, becoming more self-aware, etc.). Let's look at some common sense approaches for prevention and treatment of depression to help you try to correct the problem yourself. (If you do not note any improvement within 6-8 weeks, seek professional help.)
Royal Recommendations for Prevention and Treatment
1. Eat as close to nature as possible. Eating raw fruits and vegetables, as well as grains and beans, is important. Diets too low in complex carbohydrates can cause depletion of serotonin, a brain neurotransmitter. When serotonin is produced, tension is relieved. When serotonin is low, depression is often the result. Eating protein, on the other hand, increase alertness by stimulating the production of dopamine, and norepinephrine in the brain. Fish, such as salmon, is a good source of protein. Avoid foods high in saturated fats, pork, and fried foods as this inhibits the synthesis of neurotransmitters and leads to sluggishness, slow thinking, and fatigue.
2. Get your food allergies checked. (See “Allergy--Foods.”) It has been discovered that foods greatly influence the brain’s behavior. The brain’s neurotransmitters, which regulate our behavior, are controlled by what we eat. Food cravings and binges often occur in depression and are a sign of food allergy.
3. Reduce or eliminate smoking. (See “Smoking Addiction.”) Smoking decreases vitamin C levels and low levels of vitamin C can lead to depression. Nicotine also stimulates release of the adrenal hormone cortisol, which inhibits tryptophan production and causes a decreased serotonin activity in the brain.
4. Exercise regularly. If you do, chances are excellent that you’ll be depression-free in three to five weeks. This can be as simple as a brisk walk 20 minutes a day.
5. Get at least 20 minutes of exposure to natural daylight each day. Lack of sun exposure has been associated with depression, also called “seasonal affective disorder.” The sun and bright light trigger a response to a brain hormone known as melatonin (produced by the pineal gland), which is partially responsible for preventing the “blues.” Research reveals that the morning sun is more effective than evening light in lifting depression. If your sun exposure is limited, you may want to purchase your own full-spectrum light by calling the John Ott Foundation at (800)-LIGHTSU.
6. Avoid steroid drugs and oral birth control pills. These cause serotonin levels in the brain to drop. Other drugs with depression as a known side effect include high blood pressure medications, anti-arrhythmic drugs, glaucoma medications, sedatives (e.g., Xanax, Valium, etc.), and over-the-counter antihistamines.
7. If your depression is associated with fluctuations in your menstrual cycle, or from taking birth control pills, there may be a relative excess of estrogen or deficiency of progesterone. Supplementing with a natural source of progesterone, in conjunction with your cycle, can help with both of these conditions. Progesterone itself, when obtained from natural sources, has an anti-depressant action.
8. Get your heavy metals checked. (See “Chelation Therapy.”) Any toxic chemical or environmental poison is capable of producing psychological symptoms.
9. Amino acid balance is very important. There are laboratory tests for amino acid deficiencies in your blood or urine. Compound pharmacies are available to custom make amino acid blends to treat such deficiencies. In general, if you have manic depression, you should avoid choline, ornithine and arginine. Depressed patients who are allergic should avoid phenylalanine. L-tyrosine is an amino acid converted to norepinephrine in the brain which, in turn, can help with positive moods, motivation, and drive.
10. Realize that feeling sad is a natural emotion. It’s getting stuck in one emotion or being apathetic that is unhealthy. Instead of moping about, make an effort at being more proactive. Try to find positive solutions to problems that may be giving you reason to be depressed. If you need to cry then let the tears flow. Crying is a tremendous emotional release if you know what you’re crying about. (See “Stress.”)
11. Tryptophan was one of the first amino acids to be marketed as a supplement and was available as a natural sleeping aid. It helps to increase serotonin, which is often low in depressed patients. It has been found useful not only in the treatment of insomnia and obesity but in depression as well. In fact, it has the same mechanism of action as some of the most common anti-depressants on the market today such as prozac, zoloft, etc. While it has been removed from the market for political reasons, it may still be obtained in the form of its precursor known as 5-hydroxy-tryptophan or 5-HT. The standard dose of tryptophan for insomnia is between 500 mg and 2 grams at night. 5-HT is ten times more potent than tryptophan by itself and the doses will range from 50 mg to 200 mg at night since. This can be ordered from a compound pharmacy.
12. Heart rate variability testing of depressed patients has shown that the Autonomic Nervous System of such individuals usually has high activity in the parasympathetic nervous system or PNS. In general, the PNS slows down body activities in an attempt to conserve energy. Signs of high parasympathetic activity are constipation, frequent urination at night, mood swings, and poor circulation to the extremities. This can now be treated with non-cognitive biofeedback (e.g., recycling of the heart rate variations).
13. Supplements known of be of particular benefit in the treatment of depression include vitamin C, B-complex, magnesium, GABA, and GH3. Vitamin B12 should be given by subcutaneous or intramuscular injection for best effect (particularly in the elderly).
14. Herbal St. John’s Wort has historically been used as a mood elevator in cases of depression. It has also been found to improve symptoms of anxiety, feelings of worthlessness, and insomnia or excessive sleep as well.
15. Homeopathics known to be of benefit for a depressive state of mind are: Aurum Metallicum (if there is a strong suicidal tendency), Ignatia (when depression is the result of grief), Lycopodium (sadness in the morning, fear of breaking down under stress), Natrum Muriaticum (when there is a tendency to remain reserved and in solitude), Oxytropis (mental depression worse for thinking about his or her symptoms), Natrum Sulphuricum (suicidal tendency, worse from lively music), Pulsatilla (if the patient is changeable, emotionally unstable, or tearful), and Sepia (irritable and depressed because of cares and responsibilities). Aurum Metallicum and Lycopodium are primarily male remedies; Pulsatilla, and Sepia are primarily female remedies; and Natrum Muriaticum is often indicated in both sexes.
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