Dr. Mercola January 29 2009 62,984 views
If you are suffering from depression, but would prefer to try something natural before going the traditional pharmaceutical route, here are some remedies that have stood up to rigorous testing.
PLEASE NOTE: These are NOT my recommendations. I am merely posting them as an article that was published. My recommendations are below in my comment.
1. Cognitive behavioral therapy (CBT)
Cognitive Behavioral Therapy seeks to help people change how they think about things. Unlike more traditional forms of therapy, it focuses on “here and now” problems and difficulties. Numerous clinical studies throughout the world have consistently demonstrated that cognitive behavioral therapy is as effective as antidepressant medication. Within 20 sessions of individual therapy, approximately 75 percent of patients experience a significant decrease in their symptoms.
2. St John’s wort
St John’s wort (Hypericum perforatum) is commonly used for the treatment of depression. It is available in tablets, capsules and liquid form from supermarkets and health food shops. Research suggests that it exerts its antidepressant action by inhibiting the reuptake of the neurotransmitters serotonin, norepinephrine, and dopamine. Numerous double-blind, placebo-controlled studies have examined the effectiveness of St. John’s wort for the treatment of mild to moderate major depression, and most have found the herb more effective than a placebo. It can be at least as effective as paroxetine (Paxil) in the treatment of moderate to severe depression in the short term.
3. S-Adenosylmethionine (SAMe)
SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression.
4. Light Therapy
For years, light therapy has been used to treat seasonal affective disorder, a type of depression caused by short winter days and extended darkness. A lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which can trigger a dispirited mood and a lethargic condition. Light therapy helps to regulate the body’s internal clock in the same way that sunlight does. Light therapy is an effective treatment for seasonal affective disorder, and it may reduce the symptoms of non-seasonal depression as well.
5. Exercise
Researchers have found that regular exercise, and the increase in physical fitness that results, alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to potent antidepressants like Sertraline.
6. 5-Hydroxytryptophan (5-HTP)
5-Hydroxytryptophan (5-HTP) and tryptophan are also natural alternatives to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP and tryptophan are better than a placebo at alleviating depression.
7. Massage
One of the best-known benefits of massage therapy is its ability to enhance feelings of well-being. Massage produces chemical changes in the brain that result in a feeling of relaxation and calm. It also reduces levels of stress hormones. Massage therapy lowers levels of stress hormone cortisol by an average of 30 percent. Massage also increases serotonin and dopamine, neurotransmitters that help reduce depression.
8. Acupuncture
Acupuncture is a traditional Chinese treatment in which needles are inserted at specific points in the body. Research suggests that acupuncture can decrease or eliminate the symptoms of depression. A review of 8 controlled trials supported the theory that acupuncture can significantly reduce the severity of depression.
9. Yoga & Meditation
Yoga is an ancient system of relaxation, exercise, and healing with origins in Indian philosophy. Practicing yoga can alter your brain chemistry. Some yoga positions are effective in stimulating the release of endorphins and reducing the level of stress hormone cortisol. Several human studies support the use of yoga for depression, and yoga postures have been specifically shown to increase levels of the neurotransmitter GABA, which may alleviate depression.
10. B Vitamins
B vitamins play a role in the production of certain neurotransmitters, which are important in regulating mood and other brain functions. Folic acid deficiency has been noted among people with depression. Vitamin B6, or pyridoxine, is the cofactor for enzymes that convert L-tryptophan to serotonin, so vitamin B6 deficiency might result in depression. And there is some evidence that people with depression respond better to treatment if they have higher levels of vitamin B12.
Depression, or more accurately, unrepaired emotional short-circuiting, can absolutely devastate your health. In my estimation, it can cause far more profound negative health consequences than all the denatured food and toxins you expose yourself to.
Unfortunately, about two-thirds of people with depression go undiagnosed. This is a sad testimony to the clinical astuteness of many physicians. Worse yet, few patients receive adequate treatment once diagnosed.
“Adequate treatment” in a traditional model is a nearly universal synonym for drug therapy or ineffective cognitive counseling. It’s important to understand that these treatment methods do nothing to address your underlying problem. In many cases they will simply not work; in others, they may make your situation far worse.
The Anti-Depressant Illusion
If you are following the traditional paradigm you will most likely receive a prescription for antidepressants. Unfortunately, they simply don’t work any better than placebos, and there are many studies that clearly document this. It wouldn't be so bad if antidepressants were harmless sugar pills. As you likely know they aren’t and can actually cause many people to commit suicide and have a number of other side effects, like violent behavior.
For more information on this I STRONGLY encourage you to watch the video that will be in next week’s newsletter, it is a one hour video that extensively documents this phenomena.
Unfortunately, every year, 230 million prescriptions for antidepressants are filled, making them one of the most-prescribed drugs in the United States. Despite all of these prescription drugs being taken, more than one in 20 Americans are depressed, according to the most recent statistics from the Centers for Disease Control and Prevention (CDC). Of them, 80 percent say they have some level of functional impairment, and 27 percent say it is extremely difficult to do everyday tasks like work, getting things done at home or getting along with others because of their condition.So why are so many people feeling so low, even though antidepressants -- the supposed “cure” for depression -- are so widely available?
Because antidepressants are barely effective -- in fact, previous studies have clearly shown that there is very little difference between most all antidepressants and a placebo – and they often come with many serious side effects, such as:
• An increased risk of diabetes • A negative effect on your immune system • An increased risk of suicide and violent behavior
One medical investigator from the UK has even said she’s “not convinced there is such a thing as a drug that will specifically relieve depression, and that so-called antidepressants are merely drugs that do other things, such as sedating or stimulating people.”When you’re facing life’s “run-of-the-mill” ups and downs, remember that there’s nothing wrong with feeling blue now and again. That’s normal. In fact, accepting your feelings, whatever they may be, is one of the reasons why the Emotional Freedom Technique (EFT) works so well.
However, if you have been feeling down for two weeks or more, and have lost interest in activities you once enjoyed, I’d encourage you to consider the following treatment options for healing depression, and not use potentially dangerous drugs as your first option.
The Most Powerful “Drug” to Heal DepressionPhysical activity and exercise is one of the most powerful anti-depressants there is. Numerous studies show that aerobic exercise can improve your mood and is an antidote for mild depression and anxiety.
Dr. James S. Gordon, a world-renowned expert in using mind-body medicine to heal depression, and whom I’ve interviewed for my Inner Circle expert series, uses exercise extensively when treating depression.
“What we’re finding in the research on physical exercise is that physical exercise is at least as good as antidepressants for helping people who are depressed. And that it’s even more important for older people,” Dr. Gordon says.Physical exercise changes the level of serotonin in your brain. It changes, increases your levels of “feel good” hormones, the endorphins. And also, it can increase the number of cells in your brain, in the region of the brain called the hippocampus. These studies have been first done on animals, and it’s very important because sometimes in depression, there are fewer of those cells in the hippocampus, but you can actually change your brain with exercise. So it’s got to be part of everybody’s treatment, everybody’s plan.”
If you’re not sure how to use exercise like a drug, including the correct variety, intensity, and frequency, please review my Exercise page for more in-depth recommendations and guidelines on how to incorporate it into your life.
Please, don’t delay starting an exercise routine. Many Americans don’t get enough exercise, but this problem is easily remedied if you view exercise as a crucial part of getting healthier and happier.Other Key Factors to Overcoming DepressionAddress your stress -- Depression is a very serious condition, however it is not a “disease.” Rather, it’s a sign that your body and your life are out of balance.This is so important to remember, because as soon as you start to view depression as an “illness,” you think you need to take a drug to fix it. In reality, all you need to do is return the balance to your life, and one of the key ways to doing this is addressing stress.
“Most of the research that I’ve been reading recently indicates that stress is the most important common factor in producing depression of all kinds and in turn affecting neurotransmitters.” Dr. Gordon says.
The article above mentions a couple of options that may work for you, such as meditation or yoga. Sometimes all you need to do is get outside for a walk. But in addition to that, I also recommend using a system that can help you address emotional issues that you may not even be consciously aware of. For this, my favorite is Emotional Freedom Technique (EFT). However, if you have depression or serious stress, I believe it would be best to consult with a mental health professional who is also an EFT practitioner to guide you.Eat a healthy diet -- Another factor that cannot be overlooked is your diet. Foods have an immense impact on your mood and ability to cope and be happy, and eating whole foods as described in my nutrition plan will best support your mental health. Avoiding sugar and grains will help normalize your insulin and leptin levels, which is another powerful tool in addressing depression.
Support optimal brain functioning with essential fats -- I also strongly recommend supplementing your diet with a high-quality, animal-based omega-3 fat, like krill oil. This may be the single most important nutrient to battle depression.
Get plenty of sunshine – Making sure you’re getting enough sunlight exposure to have healthy vitamin D levels is also a crucial factor in treating depression or keeping it at bay. One previous study found that people with the lowest levels of vitamin D were 11 times more prone to be depressed than those who had normal levels. Vitamin D deficiency is actually more the norm than the exception, and has previously been implicated in both psychiatric and neurological disorders.These four primary things -- exercising, addressing emotional stress, eating right, and getting regular sun exposure -- will make you feel at the top of your game. Whether you want to overcome depression or just want to stay healthy, these are the lifestyle changes that will get you there.
Those are good additions to the list. It WAS odd to see omega 3 fats left off the list (and Doc Mercola's Krill oil is an excellent source I recommend it highly). The same goes for EFT.
I would also add from my own personal experience and that of many others I know Colloidal Gold. It has a noticeable effect on both mood and mental focus. Like Colloidal Silver, all Colloidal Gold products are not the same. The best two I know of are the ones made by Utopia Silver and Purest Colloids.
Also important is finding hobbies and activities to become involved in instead and avoiding staying alone too much. Having friends that are positive, supportive and understanding are invaluable too.
Depression is often a problem that accoompanies PMS and I would opine that many of the same things that naturally help relieve depression, mood swings and other PMS symptoms could also be beneficial for depression in general.
Hey guys, Omega 3 fats were mentioned towards the end of Dr. Mercola's comments.
"Support optimal brain functioning with essential fats -- I also strongly recommend supplementing your diet with a high-quality, animal-based omega-3 fat, like krill oil. This may be the single most important nutrient to battle depression."
Thanks.
I was diagnosed with depression over 10 years ago. My doc and counselor put me on a combination of Wellbutrin, Celexa and Effexor. I hated the side effects, hated being on them and they didn't work. 3 years ago, my dermatologist said I should get a gluten test (blood) because of my cracked and bleeding fingers. Sure enough, the test was a mild positive. Since removing gluten the depression has lifted (unless I get some cross contamination from eating out or not careful at home). A side effect from the gluten has been yeast overgrowth and I am still battling that -for the last 3 years and cannot get it to go away. I am completely sugar free, fruit free and gluten free. I have tried all of the recommended herbal remedies from olive leaf extract, garlic, grapefruit seed extract, oregano oil and kolorex. Will try a Naturopath next, I guess. Whenever my friends talk about depression or irritability, I always recommend trying gluten free. I think this is missed most of the time.
It is interesting the number of people who are told by their doctor's that their tests show no gluton sensitivity but when they stop eating gluten begin to feel better.
Dear promoace,
I too have had similar problems like you. I have had resistant yeast infections and I tried everything. Oregano oil, grapefruit seed extract, probiotics, diet changes including no gluten sugar grains dairy excetra.
I think they all helped but what really seem to turn a corner for me was adding digestive enzymes to my regimen. I used a very expensive one form a company called enzymedica. It is specifically designed for candida. I take one capsule three times daily with food and one capsule three times daily between meals. WOW, what a difference. After two weeks I showed no signs of candida. Also might digestion, and elimination have improved greatly. I don't normally reply in these forums but i hoped this might help you. God bless.
I was just wondering how long would it take to feel the results of eliminating gluten. I tried it for two weeks and did not seem to help with mood. I did lose a few pounds.
Promoace, I've been under the care of a naturopath for 8 months now. Didn't go in for treatment of depression, which I thought of as a lifelong cross to bear, but I've been able to cut medication in half, and I don't have SAD anymore. I can't point to any particular component of the treatment as it's a holistic regimen. Traditional naturopathy is a godsend to me. It has cleared up so many minor disfunctions that I'd come to accept. I hope to go off all medication in time. Yours, K
I'm surprised Kelly Eidem hasn't posted this link for you:
http://hubpages.com/hub/How-to-Flatten-Your-Tummy-and-End-Food-Cravings-EFFORTLESSLY
An effortless way to rid yourself of yeast overgrowth. It didn't cause weight loss for me (as it did for some) but I believe it rid me of a yeast infection. Hope it helps you.
Yeast overgrowth is a multi-pronged problem. To get it under control one needs to do three things or it won't work.
1- eliminate the yeast
2- restore the friendly bacteria
3- patch up the holes in the intestines made by the yeast.
The programs you were on killed the yeast but it didn't do the other things. So the yeast continued to be a problem.
Digestive enzymes are usually needed as well to help break down the food better.
Have you tried an "elimination diet", which also excludes dairy products, and ALL GRAIN PRODUCTS, since your body quickly breaks them down into sugars, which the yeast feed on? For at least 6 weeks, eat non-starchy vegetables, and lean protein, getting some more nutrients and energy from krill oil, Omega 3 supplements, healthy kinds of fish recommended by Dr. Mercola, coconut oil,and extra virgin, cold pressed olive oil. Also consume the antifungal spices he recommends, and try the Chlorella detox. You can live extremely healthily on such a diet, and you could include avocado, tomato, and cucumber as well as celery, and grated carrot, etc. for salads/ raw food.
Vigorous physical excercise is an absolutely reliable mood elevator. The effects last all day. In working with mentally ill, at-risk and depressed teens, I have never seen it to fail.
Hello Islander, obviously there are different kinds of and causes for depression. I imagine exercise is something to include for everything in a healthy lifestyle.
I have seen some people so depressed that they can sit in a chair for 8 hours looking at a plant that needs water and not water it. A plant that might have been a prized favorite in better days.
Some of the depressed are also extremely sensitive to cold and heat. Getting one of them outside for a casual walk around the block can be impossible once the door is open and the outside temperature registered. Others can be out of breath and look like they just ran around the block 10 times just from finding a sweater and trying to put it on.
Few people are able to comprehend just how devastating depression can be. I think it is great you are able to get these kids outside, in the sun light and moving their bodies around.
To Reverend Alan. Just a thought that the people who are so depressed that they can sit in a chair for 8 hours ...and the ones with cold/heat sensitivities, may well have thyroid issues.
Islander, Vigorous exercise is easily done by people who are not TRULY suffering from deep depression. If you are able to just bounce out and exercise, great!
But the mere thought of getting out or exerting that much energy makes most depression sufferers want to even go further into a shell and hide. Depression is very real and it is an illness. I cannot argue that it would help to get out and vigorously exercise, I am saying it is near impossible for depression sufferers to DO IT.
Offering advice is well meant sometimes, but if you have never been through the hell of the ailment, REAL DEPRESSION, you can't relate or advise with compassion as those of us who have been there, (or ARE there) can.
Hugs,
M
Yes, i think Islander is absolutely right.
Sometimes though, an extra component is necessary: a buddy, who helps by following-up, by insisting and encouraging the depression sufferer to exercise. A true friend is always God-sent.
The believers, like myself, know that an unseen, loving friend is there for us at all times, we're never alone. We only need to ask for help, through prayer, and this prayer is always answered.
I'm with Marie on this one. Unless you have suffered with true deep clinical depression you can't understand the impossibility of exercising and why it wouldn't provide long term benefit. As soon as the endorphines wear off you are right back in your depression again.
One More Suggestion...NLP. Also known as Neuro Linguistic Programming. This is a method of re-formatting core beliefs and values you live by. Everything we do comes from the questions we ask ourselves. All of our questions are answered according to what our beliefs and values allow. If you ask yourself "Why is God punishing me?" during adversity, this stems to your beliefs and values.On the other hand if when the do-do hits the fan you say "God is challenging me to become stronger. What action can I take now to bring me closer to conquering this obstacle?" this is the result of a whole other set of beliefs and values.A proficient NLP practitioner has the ability to help you align your inner game without taking years to do so.Google NLP and check it out for yourself
Nothing but medication could help me and it's given me my life back. I know beyond a shadow of a doubt that I would have killed myself so anti-depressant medications have literally saved my life. I lost 19 years of my life to this illness and I refuse to lose any more time.
To Size 8 Jeans: I would ask what meds you were on because they are still trying to find a med that will help my daughter.She has tried wellbutrin and prozac and only seems worse.the idea of being able to drag her out of bed to exercise is ludicrous.
Tst - I just saw your Feb. 6 comment. No one med is perfect for everybody. I took Zoloft and it worked for a while, but "pooped out" way to quickly (about 18 months). Then I took Wellbutrin with little success. I became somewhat suicidal while on it so I switched again. I am currently taking Celexa and it's worked the best for me. I've been on it about 4 years and it's still working. :) For me, the SSRIs works best.