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The
Problem
Feeling
down now and then is part of living. There are times when we should
experience sadness and despair. However, I firmly believe that happiness
is our birthright, and outright joy should occasionally burst forth.
Unfortunately,
one in eight of us will at some time experience serious depression.
In most cases, depression is associated with imbalances in levels of
brain chemicals called neurotransmitters. Depression also may occur
as a side effect of prescription drugs, including beta blockers, steroids
and tranquilizers. A diet that contains excess refined carbohydrates,
alcohol, or tobacco or that is deficient in B vitamins or healthy fats
also may contribute to depression.
The
Dangers of Antidepressants
Doctors are quick to prescribe
drugs for depression. The three major classes of antidepressant drugs
are monoamine oxidase (MAO) inhibitors, tricyclic antidepressants, and
the most popular, SSRIs, which increase the amount of serotonin in the
brain.
These drugs have varying
rates of effectiveness and come with long lists of side effects, including
weight gain, insomnia, loss of libido, nausea, and headaches. The SSRIs
are particularly dangerous, as they may cause anxiety, mania and significant
physical and mental agitation, which can, in some cases, trigger violent
outbursts as seen in the Columbine High School massacre.
I have found that the vast
majority of patients with mild to moderate depression can be managed
with the safe and effective over-the-counter therapies discussed below.
Natural
Protocol for Depression
Boost your levels of B-complex
vitamins Depression is a major symptom of various B-vitamin deficiencies,
including vitamin B1 (thiamine), B12 (cobalamin), B6 (pyridoxine) and
folic acid. Vitamin B12 has a particularly potent effect on mood. The
best-absorbed forms of vitamin B12 are daily sublingual tablets, 1,000
mcg, or monthly injections.
"Sammy"
elevates mood naturally
S-adenosyl-methionine (SAMe,
pronounced "Sammy") may well be the most powerful natural antidepressant
yet identified. Same enhances your body's normal neurotransmitter-producing
mechanisms, rather than artificially jamming up the system as SSRIs
do. Approximately 70 percent of the depressed patients who try Same
notice improvements in mood within days -- not weeks, as is the case
with most drugs and herbal therapies. Same is quite safe, although some
patients may experience mild headaches or stomach upset during the first
week or two of use, and very high doses may cause diarrhea.
The recommended dose is 200-400
mg twice a day, before breakfast and before lunch, preferably on an
empty stomach (at least 30 minutes before, or two hours after eating).
Purchase only an enteric-coated product, as it has a longer shelf life
and is better absorbed.
St.
John's wort (Hypericum perforatum) can be effective
Another effective natural
antidepressant is the herb St. John's wort. This herb has been tested
in many studies and has even been pitted against prescription antidepressants.
Every time, St. John's wort eased depression without the side effects
of prescription drugs.
Look for an herbal extract
that contains 0.3 percent of the active ingredient hypericin and take
300 mg twice daily with meals. St. John's wort may cause stomach upset
and rare sun sensitivity. It may also interact with prescription antidepressants,
so if you're taking a drug for depression, consult your physician first.
Consider
a trial of 5-hydroxytryptophan (5-HTP)
This herbal supplement, derived
from the seeds of plants native to West Africa, is a natural precursor
to the mood-elevating neurotransmitter serotonin. Start with 30 to 50
mg at bedtime, on an empty stomach (it can make you sleepy). This may
safely be increased to as much as 100 mg three times a day over several
weeks.
Exercise
is perhaps the single most effective mood elevator
We all experience an improvement
in mood after a brisk walk or more vigorous activity. Exercise increases
the production of endorphins and other neurotransmitters that create
a sense of well-being. Many researchers feel that lack of physical exercise
may be one of the major reasons for the increasing amount of depression
in our society today. I recommend that you start a regular schedule
of exercise, at least four times a week for a half-hour each time.
Try
to spend some time outdoors every day
Make an effort to spend some
time day outdoors in the sun every day. In many parts of the U.S., during
the winter it is not always possible to get the amount of sunlight you
need. In that case, try daily exposure to full-spectrum artificial light,
which is made up of all the wavelengths of natural light. I recommend
putting a full-spectrum light in rooms where you spend the most time.
Have
your thyroid levels tested
Depression is a hallmark
of hormonal disorders, especially of the thyroid hormones. If your thyroid
gland, which regulates your body's metabolism (its basic rate of activity),
isn't producing enough thyroid hormone, you may feel tired and depressed.
For more on the multitude of problems caused by low thyroid and the
best type of thyroid supplementation.
A
final note of warning
If your depression is severe,
seek medical help immediately. My suggestions on mood elevation are
not meant to take the place of medical therapy for depression. If you
are currently on Prozac or another prescription drug for depression
and wish to stop taking it, it's essential that you work with your physician
to gradually wean yourself off the drug and replace it with one of the
natural agents I've discussed here.
Make
sure you're covered
To make sure you're getting
adequate B-complex vitamins and other nutrients essential for the maintenance
of mood and overall health, take a high-potency multivitamin and mineral
regimen, such as my special formulation, Forward Plus. It provides 50
mg vitamin B1, 75 mg B6, 400 mcg folic acid and 100 mcg B12, along with
high doses of antioxidants and important minerals.
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