Suffering With Joy

A Holistic Approach to Treating Depression

February 11, 2010

This article is the first in a series on depression.  By presenting basic information I hope to help others as I have been helped by a holistic approach.  The causes of depression are varied but chronic pain and other stressors play a big role. As we age it only gets more difficult to handle depression.  What is really important is that we take charge of our health and find medical professionals who think beyond prescribing pills.  The answer to getting well (or getting better) is unique for each person and discovering what works is like an adventure with Sherlock Holmes.  It takes a lot of work before the right combination of therapies are discovered.  One thing for sure, nobody is depressed because he needs more prescription antidepressants in his system.

Not long ago the World Health Organization (WHO) stated that “depression is the leading cause of disability as measured by YLDs (years living with disability) and the 4th  leading contributor to the global burden of disease (DALYs) (disability adjusted life years) in 2000.”[1] They estimate that by the year 2020, depression will rise to second place for all ages and both sexes.

About 121 million people worldwide suffer from this disease and every year about 850,000 people commit suicide because of depression according to WHO.  Signs of depression include: loss of interest or pleasure in life, feelings of guilt or low self-esteem, feelings of hopelessness, low energy levels, poor concentration, disturbed sleep, aches and pains and eating abnormalities.  Barriers to effective care may be financial, lack of knowledge concerning the disorder, unavailability of qualified providers, and the social stigma attached to mental disorders which prevents people from seeking help.

What many people involved in conventional medicine don’t realize, and what holistic medical providers do understand is that depression is a systemic disorder that affects body and mind. Systemic problems require a systemic solution.  Often simple changes in life style can eradicate depression without the use of drugs and the expense of psychotherapy.  Approaching the treatment of depression as a systemic issue can ameliorate the social stigma still at issue in getting effective treatment.

Glandular malfunction

From a biochemical perspective, several glands are associated with depression.  The adrenal glands which sit atop the kidneys have two functions connected with depression.  First, they are the “stress” glands, and second, they are associated with the pancreas and regulation of blood sugar levels.

When people are stressed, the adrenal glands increase the production of hormones that put us on high alert and step up blood sugar levels to give us energy to overcome a perceived threat.  It doesn’t matter what the stress is from, if it continues long enough the effect on the body is the same — exhaustion of the adrenal glands.

When the adrenal glands are depleted, the thyroid gland tries to compensate by raising blood glucose levels.  The gland increases the metabolic rate which breaks down fats and protein into glucose.  But when the overworked thyroid is depleted, the metabolic rate slows resulting in chronic fatigue and “brain fog”.  In addition, the thyroid is often prevented from functioning well due to lack of adequate iodine in the gland, a major problem today in America.

When the adrenals and thyroid are depleted, the pituitary gland shifts into high gear and works to produce additional stimulating hormones to help with the thyroid function.  Unfortunately, overworking the pituitary gland results in greater depression.

Getting back to the basics: food, water, exercise

Fortunately, it is possible in many cases to restore healthy balance or an improved level of wellness in the body with logical, natural approaches, many of which work synergistically.  The first place to start is with food.  Providing the raw materials for neurotransmitters in the brain begins healing.

Poor eating habits are destructive to health and contribute to depression.  Eating five smaller meals a day helps with the regulation of blood sugar and “rests” the adrenals.  Getting the right mix of proteins, fats, and carbohydrates for each person’s biochemistry is essential.  What works for one person may not be best for another, so people must listen to their bodies.

Avoiding artificial sweeteners and allowing carb needs to be satisfied by raw vegetables and fruits rather than breads, cereal, and pasta from refined products is also essential. These foods along with some protein are great snacks and easy to take along when people are away from home.   Adequate and well-balanced protein, especially from whey or eggs can jump-start feeling better.  Protein is the building block for various neurotransmitters that play a role in regulating mood.

The body needs plenty of omega-3 fatty acids.  These come from sardines, tuna, Alaska red salmon, flax and chia seeds or from supplements.  Cod liver oil is an excellent source and it comes in flavors.

The second “basic” in natural treatment of depression is sufficient water which does not contain chlorine, fluoride, chemicals, hormones and other substances bad for the body.

To know how much water to drink daily take body weight in pounds, divide that number by two, and then divide the result by 8.  This tells how many cups of water are needed to maintain good hydration.  Other positive effects from proper hydration are pain reduction and a boosted immune system. [2]

The final “basic” natural therapy is exercise, the last thing a depressed person wants to do.  With severe depression most people don’t even want to get out of bed, but “…walking or some other form of exercise for 30 minutes a day can improve depression and mood in nearly everyone.”[3]  Beginning with 5 minutes a day is sufficient.  A high-tech, lower cost exercise aid is the Nintendo Wii™ with the opportunity to play bowling, softball, tennis and other games no matter what the weather.

Supplements

Although many people may find relief from depression by doing the basics listed above, supplements are often necessary to get the best results.  Probiotics, the healthy bacteria the intestines need to get the most out of an improved diet, is the first place to start.

Addressing adrenal and thyroid problems is also important and easily done by using supplements.  Drenamin® has been in use since 1935 for adrenal support.[4]

Hypothyroidism is a known cause of depression and nervousness. It is likely that 13 million adults in the United States have an undiagnosed hypothyroid condition and possibly close to 52 million suffer from the condition.[5]

Determining a low thyroid condition is easy using a basal temperature test.  Put an oral thermometer by the bedside.  Upon awakening in the morning do not get out of bed!  Place the thermometer in the armpit for 10 minutes.  Record the temperature.  Do this every day for a week.  A reading between 98.2 and 97.2 is considered normal.  If it is lower than this, it indicates a sluggish thyroid.[6]  However treating with a natural thyroid hormone supplement will not help depression if an iodine deficiency is present in the body.  Therefore, an iodine-loading test is necessary.  Test results for over 30,000 people indicate that about 96% of the population is iodine deficient. Supplementation with iodine which the thyroid (and all body cells) needs to function will often help depressed patients turn a corner from despair to hope.

A good multiple vitamin-mineral product will help keep systemic imbalances from occurring.  Antioxidants like Vitamin A and C help detoxify the body, reducing stress from toxins.  Sometimes extra B vitamins are necessary, especially B3 (niacinamide) and B12.  Niacinamide, a form of B3, is known to reduce anxiety and depression when taken several times a day.[7]  There is no way to overdose on B3 because it is metabolized by the body so quickly that within 3 hours all traces of it are gone.  It may take a few weeks to notice improvement, but the results can be astonishing.  People with years of “brain fog” and low energy are almost suddenly clear-headed and energetic.  Best of all, it is very inexpensive.

Herbalists have recommended St. John’s Wort for years to relieve depression.

Finally, in the supplement category are the effects of Vitamin D, called the Sunshine Vitamin. Doctors are now realizing that low levels of D cause a host of serious health issues, among which is fatigue and depression.  The optimal level of D is 50-65 ng/ml according to Dr.Mercola.  Physicians are discovering a large percentage of the population are very low on Vitamin D and need anywhere from 1000 -10,000 IU daily, particularly in winter when exposure to the sun is limited. Before starting Vitamin D supplementation, a blood test (25(OH)D) is necessary to determine the baseline levels of D in the body.

Other “natural” remedies

Full-spectrum light therapy is known to be beneficial to people depressed with Seasonal Affective Disorder (SAD).  Use of high enough levels of Vitamin D may make light treatment unnecessary.

Prayer has been shown to help relieve depression.

The Emotional Freedom Technique, a psychological acupressure technique which is being used increasingly by health professionals unblocks emotional issues affecting depression.  Click on the link for complete instructions on this application.  A person does not need to go to a health professional to apply this therapy.

All of the approaches covered in this article can be called “natural” in that none introduces foreign substances into the body to treat depression and all individually or in some combination right for the individual can help relieve depression.  All therapies put the patient in charge of feeling better with a holistic approach to the systemic problem of depression.

[1] http://www.who.int/mental_health/management/depression/definition/en/

[2] Drugs That Don’t Work and Natural Therapies That Do! by David Brownstein, M.D., p. 186-187

[3] ibid. p. 178

[4] http://www.standardprocess.com/display/displayFile.aspx?docid=95&filename=/Public/Lit/TabSheets/drenamin3650.pdf

[5] Overcoming Thyroid Disorders Second Edition by David Brownstein, M.D. p.35

[6]  Alternatives Newsletter, November 2009, Dr. David G. Williams, p.39

[7] http://www.doctoryourself.com/hoffer_niacin.html

Dr. Brownstein’s books are available in the “wellness” category at my custom store.

Tags: chronic fatigue, iodine, pain, wellness

1 Comment to A Holistic Approach to Treating Depression

1. 

   Barb,
   Thanks for the great article on health and nutrition!
Mary333 on February 13th, 2010

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