In 2013 there was a double-blind, placebo-controlled study comparing curcumin to Prozac and curcumin was just as effective, but without the potentially harmful side effects. Over time most prescription medications lose their effectiveness while producing ever-increasing negative side effects. Curcumin, on the other hand, has increasingly beneficial side effects including improved attentiveness, better sleep, emotions and learning. It accomplishes this through the increase of norepinephrine, serotonin and dopamine as well as the reduction of inflammation in the brain.

It should be noted that the curcumin used in the above mentioned study was a special form of curcumin called BCM-95. The form is seven times more bioavailable than any other form of curcumin.

There are some even more significant positive side effects or benefits to taking curcumin beyond its ability to improve brain function. Curcumin also suppresses the growth of inflammatory cells in our joints, thus helping to prevent and even reverse many cases of osteoarthritis. By preventing the breakdown of joint-lining cartilage curcumin has even been shown to provide significant relief for people with rheumatoid arthritis, a genetic and more difficult to treat disease.

And finally, curcumin may very well be one of the leading natural methods for the prevention and the treatment of cancer. Scientific evidence has shown the ability of curcumin to help in the following types of cancer: breast; uterine; cervical; prostate; brain; lung; throat; bladder; pancreas and gastrointestinal. Curcumin actually has been shown to intervene and disrupt cancer at virtually every stage of its development. It achieves this primarily through the suppression of inflammation, which is one of the major contributors to most forms of cancer. By preventing the proliferation, migration and thus the very survival of cancer, curcumin helps the body’s natural defense mechanisms, as well as the conventional and the natural treatments that have been proven to kill cancer cells. This natural compound derived from the spice turmeric deserves serious consideration for the treatment of depression as well as the other chronic diseases mentioned here.

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The post Curcumin A Natural Treatment for Depression appeared first on Total Health Magazine.

The causes of depression and mood disorders remain an area of controversy. Human beings are prepared to react to vastly varied environmental factors. Not surprisingly, many biological and psychological factors cut in more than one direction. Metabolic factors (inflammation, insulin resistance, and oxidative stress) are not necessarily one-direction in terms of causation, for example, with regard to emotional and physical stress and the resulting stress hormones (glucocorticoids). Sex hormones (testosterone, estrogen), likewise, both influence and are influenced by emotional and physical factors.

Is Inflammation the Central Issue?
The concept of inflammation in the last few years has been stretched to cover more and more forms of illness and dysfunction. One reason is that inflammation is actually a set of responses that occur naturally all the time, yet each of which can itself escape proper regulation. You get a sense of this from the article on inflammation available online from Wikipedia: “Inflammation is a protective response that involves immune cells, blood vessels, and molecular mediators. The purpose of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and to initiate tissue repair.” Inflammation thus involves both destruction and repair.

A number of researchers are looking into the issue of neuroinflammation outside of the traditional medical areas of concern, such as stroke. For instance, psychological stress has been demonstrated to increase neuroinflammation in animal models.⁴ Similarly, there is evidence to support the position that links chronic depression to chronic brain inflammation and acute depression to stress-triggered neuronal microdamage.⁵ Another line of argument is that the “metabolic syndrome and its individual components induce a pro-inflammatory state that damages blood vessels. This condition of chronic inflammation may damage the vasculature of the brain or be directly neurotoxic.”⁶

Countering Depression without Drugs
Inflammation and the metabolic syndrome are closely linked in physiology and biochemistry. Therefore, it should not come as a surprise that studies on obesity, diet and exercise habits often turn up implications for preventing and treating depression. For example, a large study of 15,093 people published in 2015 indicated that depression could be linked with nutrient deficits. The best results were found with two essentially Mediterranean-style diets. These diets overlapped in terms of foods such as omega-3 fatty acids, vegetables, fruits, legumes, nuts and moderate alcohol intake. Another finding was that there apparently is a threshold effect, meaning that a certain level of protective foods needed to be in the diet, but that benefits in terms of reduced risk of depression plateaued after this threshold was passed.⁷

It is difficult to find many nutrients that can be given as dietary supplements that cross the blood-brain barrier. Many of the nutrients that are of use are from berries. Pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer’s disease.⁸ “Blueberry, strawberry, blackberry, grape and plum juices or extracts have been successfully tested in cognitively impaired rodents. Published trials of the benefits of grape and blueberry juice in the treatment of small numbers of cognitively impaired persons have recently appeared.”⁹ Another potentially useful item in this regard is the Chinese herb known as blue dogbane, Apocynum venetum. This interesting item, virtually unknown outside of Asia, exerts proven anti-depressant effects, in part, via brain monoamine levels and the dopaminergic system. The latter, again, is influenced by pterostilbene, but not resveratrol.¹⁰ Of importance regarding the impact of Apocynum venetum on inflammation is its high content of the potent antioxidant / anti-inflammatory, isoquercitrin.¹¹

A complementary option to the foregoing nutrients is to reduce the impact of stress. Phosphatidylserine (PS) supports the brain’s physiological processing of stress and promotes neuronal communication by its effect on cell membrane fluidity. It is a natural phospholipid that is an essential component of cell membranes. PS promotes brain function by increasing neuronal membrane fluidity (cell-to-cell communication), resulting in improved cognition. Also, PS protects against stress by mitigating the actions of cortisol (catabolic stress hormone.) Human research routinely demonstrates these benefits and suggests the usefulness of a combination with DHA, e.g., “The results demonstrate that consumption of 100 mg/day of PS-DHA might be associated with improving or maintaining cognitive status in elderly subjects with memory complaints.”¹²

Finally, there is the issue of the relation between Alzheimer’s and sugar consumption. In old age, there tends to be an increasingly significant association between forms of cognitive impairment and depression. Some believe there’s a connection between sugar intake and Alzheimer’s disease. There are a number of theories as to why this might be. One argument is that increased consumption of simple carbohydrates leads to blood brain barrier degradation and subsequently to damage to the hippocampus.¹³ A related argument is that increased consumption of simple carbohydrates leads to elevations of specific advanced glycation end products (AGEs), especially the neurotoxic methyl-glyoxal derivatives (MG). High levels of AGEs also are correlated with reduced insulin sensitivity in older human adults. These factors promote chronic oxidant stress and inflammation in the brain.¹⁴

Endnotes:

1. Lavretsky H, Alstein LL, Olmstead RE, Ercoli LM, Riparetti-Brown M, Cyr NS, Irwin MR. Complementary use of tai chi chih augments escitalopram treatment of geriatric depression: a randomized controlled trial. Am J Geriatr Psychiatry. 2011 Oct;19(10):839–50.
2. Gartlehner G, Gaynes BN, Amick HR, Asher G, Morgan LC, Coker- Schwimmer E, Forneris C, Boland E, Lux LJ, Gaylord S, Bann C, Pierl CB, Lohr KN. Nonpharmacological Versus Pharmacological Treatments for Adult Patients With Major Depressive Disorder [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2015 Dec.
3. Gartlehner G, Gaynes BN, Amick HR, Asher GN, Morgan LC, Coker- Schwimmer E, Forneris C, Boland E, Lux LJ, Gaylord S, Bann C, Pierl CB, Lohr KN. Comparative Benefits and Harms of Antidepressants, Psychological, Complementary, and Exercise Treatments for Major Depression: An Evidence Report for a Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016 Feb 9. [Epub ahead of print]
4. Barnum CJ, Pace TW, Hu F, Neigh GN, Tansey MG. Psychological stress in adolescent and adult mice increases neuroinflammation and attenuates the response to LPS challenge. J Neuroinflammation. 2012 Jan 16;9:9.
5. Wager-Smith K, Markou A. Depression: a repair response to stress-induced neuronal microdamage that can grade into a chronic neuroinflammatory condition? Neurosci Biobehav Rev. 2011 Jan;35(3):742–64.
6. Cherniack EP. A berry thought-provoking idea: the potential role of plant polyphenols in the treatment of age-related cognitive disorders. Br J Nutr. 2012 Sep;108(5):794–800.
7. Sánchez-Villegas A, Henríquez-Sánchez P, Ruiz-Canela M, Lahortiga F, Molero P, Toledo E, Martínez-González MA. A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC Med. 2015 Sep 17;13:197.
8. Chang J, Rimando A, Pallas M, Camins A, Porquet D, Reeves J, Shukitt- Hale B, Smith MA, Joseph JA, Casadesus G. Low-dose pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer’s disease. Neurobiol Aging. 2012 Sep;33(9):2062–71.
9. Cherniack EP. A berry thought-provoking idea: the potential role of plant polyphenols in the treatment of age-related cognitive disorders. Br J Nutr. 2012 Sep;108(5):794–800.
10. Zheng M, Fan Y, Shi D, Liu C. Antidepressant-like effect of flavonoids extracted from Apocynum venetum leaves on brain monoamine levels and dopaminergic system. J Ethnopharmacol. 2013 May 2;147(1):108–13.
11. Butterweck V, Nishibe S, Sasaki T, Uchida M. Antidepressant effects of apocynum venetum leaves in a forced swimming test. Biol Pharm Bull. 2001 Jul;24(7):848–51.
12. Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD. Phosphatidylserine containing omega-3 Fatty acids may improve memory abilities in nondemented elderly individuals with memory complaints: results from an open-label extension study. Dement Geriatr Cogn Disord. 2014;38(1–2):39–45.
13. Hsu TM, Kanoski SE. Blood-brain barrier disruption: mechanistic links between Western diet consumption and dementia. Front Aging Neurosci. 2014 May 9;6:88.
14. Cai W, Uribarri J, Zhu L, Chen X, Swamy S, Zhao Z, Grosjean F, Simonaro C, Kuchel GA, Schnaider-Beeri M, Woodward M, Striker GE, Vlassara H. Oral glycotoxins are a modifiable cause of dementia and the metabolic syndrome in mice and humans. Proc Natl Acad Sci U S A. 2014 Apr 1;111(13):4940–5.

The post Depression, Inflammation, and Nutrition appeared first on Total Health Magazine.

The first important step involves determining if your depression is short term or chronic…and if it is mild, moderate, or severe. Do some careful self-analysis: how often do you feel depressed, and how significant is your debilitation? Most people experience some level of depression occasionally; it’s just part of our natural biorhythm of emotional and mental activity. If you are depressed right now, how long has this been going on? Is it linked to a stressful external cause—for example a life event, issues at work, or problems in a relationship? Or does the depression seem to follow you most of the time, like your own personal dark cloud? A state of constant depression may suggest persistent stress or a biochemical imbalance.

There are varying degrees of depression, from mild to severe, from acute to long term. Physicians often define a condition as chronic if it has persisted more than a month or two. In the case of depression, if you have experienced an ongoing low for more than three months, it is likely a chronic condition and definitely warrants a consultation with a capable, insightful psychiatrist or therapist (or a nutritionally-oriented practitioner if you wish to be guided in a natural approach). Anti-depressant drugs are clearly one solution and have been helpful to millions.

Depression has many causes as well. Western medicine categorizes depression as endogenous, coming from within, and exogenous, coming from outside influences. Exogenous depressions come from reactions to life events and daily stresses, such as loss of a loved one, job problems, or family crises. We also may experience depression from inner conflict, or we may feel overwhelmed by our responsibilities. Many drugs can cause low to mild levels of depression; these include blood pressure medications, estrogens in birth control pills, steroids, and antianxiety drugs, like the benzodiazepines (Valium, Xanax, or Ativan). The remedy for many cases of exogenous depression often involves clearing the causative factor, or doing some counseling to better integrate these life experiences.

Endogenous depression we could call biochemical depression. It tends to run in families, as in genetic factors, and is generated by brain chemistry and imbalances of serotonin (one of the “feel good” hormones that helps us sleep) or other neurotransmitters. Most of the anti-depressant medications prescribed currently are chemicals that maintain or improve serotonin levels. Even the natural approach that utilizes diet, herbs, and amino acids is geared toward raising serotonin levels.

For problems with depression, Western medicine doctors most often prescribe from a class of drugs called the SSRIs, abbreviation for Selective Serotonin Reuptake Inhibitors (help maintain serotonin levels), or those substances like Prozac, Paxil, Zoloft, Lexapro and Effexor. These medicines slow the breakdown and clearing of this important brain chemical, thus leaving more available to brain function. This then improves the mood and motivation of its consumer. The problem is that there are many possible, often likely, side effects of these drugs rather than the “side benefits” of a natural approach. Common side effects of the SSRI drugs include weight gain, loss of sexual energy, and bouts of anger or anxiety.

A hidden problem that contributes to depression is hypothyroidism, both the classically low thyroid function that any physician can discover and “sub-clinical hypothyroidism,” which is based on body/mind symptoms and body temperature. If you are sluggish, have a slow metabolism, feel cold all the time, and experience constipation, and some depression, you may have low thyroid function. Your thyroid numbers may be okay, but you could benefit from low-dose thyroid support, as some people who are stressed and fatigued feel much better as well as with adrenal support. (See the new book, Thyroid and Mental Health by Richard Shames, MD, and his wife Karilee and daughter Georjana.)

For mild to moderate depression, it is wise to try a course of natural therapies, which follow here. For severe or persistent depression, I suggest seeing a conventional or orthomolecular psychiatrist for evaluation and treatment. An integrated approach to any medical problem involves three areas of care: lifestyle (behaviors), natural remedies (diet and supplements), and pharmaceutical drugs as a last resort or for more acute and serious problems.

This approach to psychiatry, which incorporates the use of nutrients to rebalance brain chemistry, is described as orthomolecular therapy. Readers can obtain referrals to trained orthomolecular psychiatrists in the U.S. and Canada by calling Orthomolecular Health Medicine in San Francisco at 415-922-6462. Many physician members of ACAM (American College for the Advancement of Medicine) and most naturopathic practitioners also have training in the treatment of depression using nutritional supplements and herbs. ACAM referrals can be obtained by following the instructions at 800.532.3688.

SELF CARE
My general philosophy suggests that behavior involves motivation and attitude, both of which affect how we care for ourselves, such as whether we make healthy food choices or create and maintain a regular exercise program. My approach in medicine, and I think the highest calling of a physician (a philosopher-physician of the ancient Chinese tradition) is to inspire and educate patients to care for themselves—to live in a way that generates health rather than have a lifestyle that causes disease. Other aspects to depression support and treatment include:

• Self-image and self-love are important conscious and unconscious motivators that affect how we treat ourselves and whether we make the effort to maintain healthy habits.
• Meditation is a tool of ultimate and major significance. Practiced in moderation, meditation can be a meaningful adjunct to any medical regimen.
• Our inner dialogue is also important to our emotional health. (See Feeling Good by Burns, a classic book about the importance of maintaining positive self-talk and the applications of Cognitive Therapy.)
• Appreciation is another key to reestablishing joy. I encourage each of us to assess and appreciate what we have. At the same time, we can acknowledge the challenges we face and do everything in our power to identify and correct the medical and lifestyle approaches that decrease our depression.
• Self-image, how we view ourselves, has a lot to do with behavior and depression. If we feel unworthy of love, particularly of self-love, we may not treat ourselves with respect, or with healthy habits. If we can feel proud of who we are, and believe that we can improve and heal, and grow, we may be more able to rise out of the “blues.” It is common for people with depression to feel withdrawn and to look down, often with a hunched over back. Sit up, look up, and embrace life!

EXERCISE
Exercise activity is one way to prevent and chase away depression. Studies show that regular exercisers feel better and have a better mood and attitude toward life than those who don’t. Cleansing toxins from the blood and the body is one positive way that could help to reduce or shift depression. In addition, there are positive effects on the brain chemicals from exercise, such as an increase in the uplifting endorphins. Work toward a balanced combination of activities that includes aerobic exercise 3–5 times per week for 30–45 minutes, weight training to improve strength and tone, and stretching to insure flexibility. I know this takes an effort, even in organizing your time in the busyness and demands of modern life. However, it is surely worth it. I realize that it may be difficult to begin, especially if you feel depressed, but once your routine is established, it will build and potentially moderate some of the depressed state naturally over the course of a week or two.

Fatigue, and sometimes anxiety and insomnia, frequently accompany depression. In these cases, it will challenge your creativity to work exercise into your life. Yoga and Tai chi, taking classes or perhaps using a video, can be helpful and require less energy. Walking continues to be one of the forms of exercise found by patients, doctors, and research to be the most beneficial.

If you are too tired to exercise: Be sure to seek the care of a health care professional. Explore some form of sitting Qigong or Tai chi, such as that used by cancer patients in China with reported benefit, or explore simple yoga postures and deep breathing.

DIET
“Foods and moods” have been written about many times, and it is clear to me that individual foods as well as various types of diets contribute to how we feel. Food nutrients and chemicals (natural food and synthetic contaminants and additives) affect brain function and neurotransmitter levels, and this leads to experiences such as depression and anxiety, fatigue or insomnia. Food reactions, allergies and hypersensitivities, also affect energy levels, moods, and mental faculties. The False Fat Diet book (by myself and Cameron Stauth) describes a broad range of mechanisms involving food reactivity, which can clearly contribute to and alter mental, physical, and emotional states. Add to this The Detox Diet, an alkaline diet that also eliminates the SNACC habits of Sugar, Nicotine, Alcohol, Caffeine, and Chemicals, and we have The Purification Process. (See next month’s article.) Remember that sugars—especially refined sugars and sweet foods as with sodas and candies— alter the glycemic index and are often associated with rapid mood changes and depression.

Diet Guidelines to Prevent and Benefit Mild to Moderate Depression:

• Get all the appropriate nutrients from wholesome foods and supplements
• Avoid chemicals and junk foods as much as possible
• Rotate your foods and avoid your reactive foods
• Watch your sugar and refined foods intake
• Eat adequate proteins along with fresh vegetables
• Consume fresh fruits and some nuts and seeds
• Eat whole grains and legumes and some sprouts

SUPPLEMENTS
There is a wide range of vitamins, minerals, amino acids, and herbs that can help alleviate depression. Many of them support brain function and specifically serotonin levels. Others support normal hormone balance, specifically of the thyroid and adrenal glands.

The Role of Serotonin and Treatment Using 5-HTP

The connection between pain and low serotonin levels is emphasized in a review on fibromyalgia, “A musculoskeletal pain and fatigue disorder manifested by diffuse myalgia (muscle pain), localized areas of tenderness, fatigue, lowered pain thresholds, and non- restorative sleep.” The first step in treatment suggested is to identify low serum tryptophan and serotonin levels through testing. The review also indicates that supplementing the “serotonin substrate” through either L-tryptophan or 5-HTP (5-hydroxytryptophan) has been shown to improve symptoms of depression, anxiety, insomnia and somatic pains.

• Start with the B vitamins and some minerals. The most important is pyridoxine, vitamin B6. It assists many brain and neurotransmitter functions. Vitamin B12 along with folic acid supports nerve structure and functions, while pantothenic acid and vitamin C aid the adrenal glands and energy. Choline and inositol also aid the brain. Calcium and magnesium allow relaxation and better sleep when taken at night, and iodine supports normal thyroid function. Many of my patients use trace mineral liquids to support hydration and mineral function, which keep our cells electro-dynamically active. Also, for most people we suggest a good quality multi-vitamin/mineral product that is appropriate for their gender and age.
• Amino acid support may be a valuable key to clearing or reducing depression. Adequate protein in the diet is a good beginning for obtaining needed levels of amino acids. In addition, several specific ones may be helpful when taken in higher amounts as supplements. Phenylalanine seems to improve endorphin levels and reduce pain. Tyrosine is energizing and is needed for proper thyroid function; 500–1,000 mg can be taken in the morning and after lunch. Tryptophan is the most important since it directly makes serotonin, which seems to be low in testing for most people suffering from depression. Tryptophan is available or another serotonin precursor, namely 5-HTP (5-hydroxy-tryptophan), can be obtained at health food stores. The amount to start with is 50–100 mg (up to 200 mg) taken at night, as it aids sleep, with an additional 50–100 mg in the morning. The tryptophan dosage is basically ten times the 5-HTP amount in 500–1,000 mg at bed and sometimes in the morning for depression, although both these amino acids can cause drowsiness during the day (so, for people with anxiety and depression, it often works better than for those with fatigue). These amino acids are also helpful for those suffering from Fibromyalgia (as is magnesium malate or malic acid).
• There are also several herbs that may be helpful in improving depression. St John’s wort, with hypericum as the active ingredient, has been helpful in several research studies and in clinical practice as well. It needs to be taken consistently for a month to two to see the benefits and usually three times daily of 300 mg capsules of 0.3% hypericum. Other herbs can be used to handle other symptoms that go with depression. This might include valerian and hops for insomnia, and kava kava for anxiety (GABA also helps for this). Panax ginsengs can be used for energy and Siberian ginseng utilized more for stress. For women with PMS or menopause, or for men with libido changes, different herbal combinations might be beneficial. SAM-e (S-Adenosyl Methionine) has some benefits in the treatment of depression, with decreases in depression scores. However, some people have uncomfortable physical symptoms such as diarrhea and increased anxiety.

Review
With mild to moderate depression, consider an integrated approach drawing on the experience of a naturally-oriented physician who can help you sort out your options. You may be able to get acceptable results without the use of prescription drugs. Acupuncture can be helpful, as could the use of homeopathic remedies. Massage and relaxation therapies may likewise offer improvement. Meditation can be of great value, as can regular exercise. As with so many diseases, getting involved in your own program and finding a way to make things right, and to make them work for you (becoming your own best doctor) is likely the highest art in health care. In other words, get involved in your health and feel empowered. Seek wisdom and guidance from those trained to help you make the best decisions for you. For your long-term care, develop a working partnership with your practitioner. A multi-faceted approach typically holds the greatest promise.

Genetic Links to Depression
Research suggests possible indirect genetic links to depression. A study of the effects of exercise on depression and hormone output evaluated 82 healthy male volunteers (age 18 to 26 years old), who used an exercise bicycle to achieve maximum exertion. The volunteers were tested regarding their mood using the Beck Depression Inventory, an anxiety scale, stress scale, and self-efficacy scale. Blood samples were tested to measure growth hormone, cortisol, and testosterone.

Remember—genetics is not destiny. With the right guidance and health plan, you can delay your pre-dispositions to certain diseases, from heart disease and cancer to depression. Take care of yourself; it’s worth it!

The post Depression and Natural Therapies appeared first on Total Health Magazine.

We know that the brain can be greatly influenced by what we eat, and researchers are beginning to figure out why. The very makeup of brain cells depends on the presence of specific nutrients. Omega-3 fatty acids, for example, are an integral part of the cell membranes. Neurotransmitters, the chemical messengers that regulate our thoughts, actions, and moods, are made from amino acids, using vitamin and mineral co-factors. Lack of some of these nutrients can then lead to various emotional and mental disorders.

Diets high in refined foods, sugars, and unhealthy fats can also interfere with normal brain chemistry, leading to depression, as can nutritional deficiencies. People with depression are commonly found to have low levels of zinc, magnesium, B vitamins, essential fatty acids, and amino acids. Indeed, the last few years have seen increasing numbers of studies finding that specific nutrients can successfully treat depression, anxiety, ADD/ADHD, schizophrenia, and even bipolar (manic-depressive) illness. A groundbreaking study from Harvard found that omega-3 fatty acids, used both in conjunction with medication, and alone, worked so powerfully on bipolar illness that the study was interrupted so all the subjects could take them.¹

Psychiatry, for the most part, still focuses on symptom reduction with medication, rather than looking at the biochemical underpinnings of depression for a more organic solution. Seeing the shortcomings of standard psychiatry early on, I developed my own approach, which is to start by evaluating the patient in a number of ways— emotionally, physically, and biochemically. Then I supply specific natural prescriptions, which include dietary supplements and foods, often in tandem with exercise, natural hormones, and mind-body techniques. Here is a fairly typical case:

At 45, Angela felt like she was falling apart. Sitting across from me in my office, she recounted a familiar story: “I’m totally exhausted, depressed, and cranky. Just moving through my day is a challenge. I’m not sleeping well, and I have headaches and no sex drive at all. I’m not as sharp as I was, and my memory is foggy, too. I’m a mess!”

A clinical social worker by profession, Angela recognized that some of her symptoms pointed to depression. As any psychiatrist would, I asked Angela how she was feeling emotionally, but my questioning took a broader view. Angela soon found herself detailing what she ate, how and when her energy and moods shifted throughout the day, and how well she slept. This was in addition to the questionnaire that I have all new patients fill out in advance. I ordered a battery of blood, urine, and saliva tests, including screenings for anemia, low blood sugar, and thyroid dysfunction, all factors that can contribute to depression. I also checked her levels of various hormones, as well as minerals, including toxic ones like mercury, lead, and cadmium.

After analyzing the results, I prescribed a regimen of supplements, including chromium to maintain blood sugar levels, magnesium to relax her nerves and muscles as well as regulate her heart rate, and B vitamins for neurotransmitter (mood) support. For hormonal balance, I prescribed herbs to raise her low progesterone and testosterone levels, and adaptogenic, or stress-fighting, herbs to help restore adrenal function. Well-researched herbs such as rhodiola and Eleutherococcus senticosis, and reishi mushroom extract support the adrenal glands without overstimulating. Later, I added bio-identical progesterone—not synthetic progestin, which can have serious side effects, such as water retention, depression, migraines, and blood clots.

Within a week or two of following this program, she was feeling much better, since nutrients don’t generally have the time delay that medications do. By six weeks, her mood swings and anxiety were basically gone. Two years later, she remains depression free and is still taking supplements to control her moods and maintain her energy. We adjust them every six months or so, with the core being two daily packets that provide the following: specific amino acids for brain neurotransmitter support (phenylalanine, tyrosine, glutamine, 5-HTP, L-theanine), a multivitamin, fish oil, antioxidants (vitamins A, C, and E; N-acetyl cysteine; alpha lipoic acid, or ALA), liver support nutrients (ALA, milk thistle), and nutrients for blood sugar balance (glutamine, chromium, ALA). She also takes specific nutrients for memory—ginkgo biloba, acetyl-L-carnitine, phosphatidyl choline, and phosphatidyl serine—as well as adaptogenic herbs for her adrenals, and bio-identical hormones. I’m happy to say that she continues to do well, consults with me periodically, and expects to stay on some of the supplements indefinitely. We all have our unique biochemistry with specific requirements, even if we are eating a healthy diet.

For those accustomed to the notion that therapy means talking through problems and/or getting a prescription for antidepressants, this may seem an unusual approach. But as a board-certified psychiatrist and an expert in nutritional medicine, I long ago became convinced that no form of psychotherapy can be fully effective if the brain isn’t functioning properly. And to do that, the brain needs optimal nourishment, something that is increasingly hard to come by with the standard American diet (SAD, for short).

Often, people suffering from depression—particularly tired, overweight women—are told they need antidepressant medication. In fact, what they may really need is a steady supply of real food and supplements—not a drug that causes side effects such as weight gain, low libido, nausea, anxiety, and more depression.

There are dozens of books on the topic; along with increasing acceptance in recent years that nutritional intervention can treat many behavioral and mental conditions that we use to think were untreatable. Why so much interest? Experts say nutritional therapy is catching on, in part due to growing disillusionment with antidepressants. Physicians are realizing these are not as effective long-term as was once hoped, and they often have difficult side effects, leading many to simply quit taking them.

Interestingly, a recent study published in the Journal of the American Medical Association found that the majority of mild to moderately depressed people did just as well on a placebo as on antidepressants— without the negative side effects.² I’d say, let’s invest in studying this amazing ability of the body to heal itself. Then, adding healthful foods and supplements can provide the substrate for building a healthy body and brain.

If you are experiencing depression that is still unexplained after nutritional intervention, consult a medical professional, since it might be the result of a medical issue, from hypothyroidism to a heart problem or even cancer. I check all of this in my own patients, since many people on antidepressants, even in psychiatric hospitals, are suffering from medically caused and treatable depression.

Specific Nutrients to Treat Depression
To maintain adequate levels of natural antidepressant chemicals in the brain, I recommend eating plenty of vegetables and fruits, whole grains, and lean protein. Drink lots of water, get adequate sleep, and exercise regularly. Research shows that exercise can work as well as medication for mild to moderate depression.³ Instead of negative side effects, all of these solutions offer side benefits!

People often find the natural approach can ultimately be more effective and satisfying than medication. Even small changes—like cutting out processed foods or adding daily fish oil capsules—can make a big difference. And once started, the process can develop its own momentum. When people start eating better or taking a few supplements, they often feel better. Without much effort, they find themselves eliminating sugar, caffeine, alcohol, or whatever they were using for mood control. A balanced brain is a happy, non-craving one!

For more information on natural approaches to brain and mood imbalances, as well as scientific references on the use of individual nutrients, see the following books:

• Natural Highs by Hyla Cass and Patrick Holford (Avery/Penguin Putnam, 2002)
• 8 Weeks to Vibrant Health by Hyla Cass and Kathleen Barnes (McGraw-Hill, 2005)
• The UltraMind Solution by Mark Hyman (Scribner, reprinted 2010)
• Optimum Nutrition for the Mind by Patrick Holford (Basic Health Publications, 2004)

References

1. Stoll AL, Severus WE, Freeman MP, et al. Omega 3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry. 1999; 56:407-12.
2. Fournier JC, DeRubeis RJ, Hollon SD, et al. Antidepressant drug effects and depression severity: a patient-level meta-analysis. JAMA. 2010; 303(1):47-53.
3. Dunn AL, Trivedi MH, Kampert JB, et al. Exercise treatment for depression: efficacy and dose response. Am J Prev Med. 2005 Jan; 28(1):1-8.

The post Overcome Depression, Naturally appeared first on Total Health Magazine.

By looking at American society today, one would think there is a massive epidemic of Prozac deficiency. Millions of Americans are complaining of being unhappy and depressed — yet most doctors simply throw a pill at the problem! I prefer to go after the underlying causes, while using natural therapies to support the biochemistry of happiness. When you do this, most depression can be effectively treated — without the loss of libido, weight gain, fatigue or increased risk of suicide seen with prescription antidepressants. I’m tired of being depressed and want to be happy. How should I begin?

Let’s look at both the physical and psycho-spiritual components — which is a good approach for any illness. From a psychological perspective, depression usually represents repressed anger which has been turned inward. This is why choosing to allow yourself to be angry or even to sometimes go into a rage can be healthy when you’re depressed — even if the people around you don’t like it. You can tell when the anger is healthy because it will feel good. Remember though, that you are choosing to be angry, and what you are angry about is nobody else’s fault (so don’t beat up others with your anger). When you don’t allow guilt to get in the way, notice how your depression decreases and you feel better after a good fit of anger!

There are three steps that psycho-spiritually will help you to get past depression and leave you feeling great. These are:

1. Feel all of your feelings without the need to understand or justify them. When they no longer feel good, let go of them.
2. Make life a “no-fault” system. This means No Blame, No Fault, No Guilt, No Judgment, and No Expectations on yourself or anyone else. This means changing your habits of thinking. For example, if you find yourself judging somebody, simply drop the judgment in mid-thought when you notice it. And no judging yourself for judging others!
3. Learn to keep your attention on what feels good. We sometimes are given the misconception that keeping attention on problems is more realistic. That is nonsense! Life is like a massive buffet with thousands of options. You can choose to keep your attention on those things that feel good. You’ll notice that if a problem truly requires your attention at any given time, it will feel good to focus on it. Otherwise, you’re living your life as if you have 200 TV channels to choose from, and you only choose to watch the ones you don’t like!

From a physical perspective, depression often reflects faulty biochemistry. Begin by asking yourself this simple question—“Do I have many interests?” If the answer is yes, you’re probably not depressed but rather have other physical problems causing how you feel. Common causes would include poor sleep, infections, thyroid and other hormonal deficiencies (despite normal blood tests!) and nutritional deficiencies. This is especially important to do if you have a combination of exhaustion, poor sleep, and in many cases widespread achiness. If this is so, you may well have chronic fatigue syndrome/fibromyalgia — for which effective treatment is now available — and not depression. If you do not have many interests, you probably are depressed and the treatments below will be very helpful for you. Fortunately, depression is very treatable.

What can I do to feel better while I’m going after these underlying problems?

Happiness has its own biochemistry which can be powerfully balanced and enhanced naturally. Let’s start with the basics:

• Overall nutritional support is essential, and I would recommend a good multivitamin powder (my favorite is the Energy Revitalization System).
• Begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression.
• Get more sunshine (maybe while you are walking). Inadequate sunlight is a common cause of depression (called Seasonal Affective Disorder or SAD), which should be considered if your depression is worse in the winter.
• Use herbal support if needed to get eight hours of sleep a night as well.

These simple steps are very healthy in general, and will usually help improve how you feel considerably.

Take fish oil. Fish oil has been shown in numerous studies to be very helpful in depression and many other psychological problems. Most of your brain is actually made of DHA (docohexaenoic acid), one of the two key components of fish oil. In fact, taking fish oil during pregnancy markedly decreases the risk of post partum depression. Fish is called “brain food” for a good reason. If you have depression or other psychological problems, try eating 3+ servings of salmon, tuna or herring each week, and/or take fish oil. Be sure the oil is toxin and mercury free, and not rancid. I recommend Eskimo 3 or Nordic Naturals brands. Take one teaspoon or three (1000 mg) capsules 3 times day for six weeks and then you can lower it to once a day.

Optimize thyroid function. Natural Armour thyroid (or compounded T3), thyroid hormone (by prescription) has been shown to be very helpful in treating depression in two separate studies — even when thyroid blood tests were normal! Taking the thyroid hormone helped even when Prozac failed. Interestingly, only the forms of thyroid mentioned above (i.e. which contain T3 thyroid hormone) helped. The T4 thyroid hormone found in Synthroid (and most thyroid prescriptions used by non-holistic physicians) was NOT effective.

Be sure to treat other hormonal disorders as well. Suboptimal testosterone and estrogen levels can frequently cause depression and are easily treated by holistic physicians. These hormonal deficiencies often need treatment even if the tests are low normal.

Happiness 1-2-3! A natural way to enhance your mood! It is also critical that your body has what it takes to make the three key “happiness” neurotransmitters that your body needs. These are serotonin, dopamine, and norepinephrine. B vitamins and magnesium are critical for energy production, as well as for producing the hormones and neurotransmitters that contribute to your feeling good. The good news is that many neurotransmitter enhancers can be found in the “Happiness 1-2-3!” supplement. Unlike most natural antidepressants that contain one or two things that help you feel better, this product combines 12 different treatments in optimal levels — to help get you feeling great again. Many of these are each individually as effective as antidepressant medications in head-on studies.

Let’s review what’s in “Happiness 1-2-3!” beginning with the basics:

B12 and folate/folic acid seem to be especially important, and I believe the term RDA may as well stand for Ridiculous Dietary Allowances. You want at least 600 – 1800 mcg of vitamin B12 and 400 – 1200 micrograms of folic acid a day to be sure optimal levels are getting into the brain where they are needed.

Approximately one third of patients with depression have been found to be deficient in folic acid, and this by itself can cause depression as can B12 deficiency. In addition, these two nutrients together contribute strongly to the production of both serotonin (the “happiness molecule”) and a powerful depression fighting nutrient called SAMe. In fact, studies of high-dose folic acid have shown this nutrient by itself to be as effective as antidepressant medications — but much safer and without side effects.

The B vitamins riboflavin and niacin are critical for energy production.

In fact, these vitamins are key components of the “energy molecules”(like “energy dollars” — wouldn’t it be nice to have your own printing press!) NADH and FADH. Depression is a common symptom of niacin and riboflavin deficiency.

Vitamin B6 levels are generally quite low in depressed patients, and this is especially problematic in women taking birth control pills or estrogen — both of which can deplete vitamin B6 levels. Vitamin B6 is critical in the production of serotonin, dopamine and norepinephrine. Sadly, it is likely that millions of people on Prozac are simply suffering from depression caused by vitamin B6 deficiency.

Magnesium deficiency is the single most important nutritional deficiency in the United States. Where the average Chinese diet contains 650 mg of magnesium a day, because of food processing the average American diet only contains around 250 mg. This contributes to pain, fatigue, and increased risk of heart attacks, depression and numerous other problems, as magnesium is critical in over 300 different reactions in our body. In fact, numerous studies have shown that in areas with higher magnesium levels in the water, heart attack deaths decreased markedly.

Prescription antidepressants like Prozac, Paxil and Wellbutrin work by raising levels of the neurotransmitters serotonin, dopamine and norepinephrine. Unfortunately, because these medications work by poisoning critical pathways in your body, they are rife with side effects. A much safer and more effective way to raise these neurotransmitter levels is to give your body the building blocks it needs to make them. Serotonin is made from five Hydroxytryptophan (5-HTP), and dopamine and norepinephrine are made from tyrosine. Numerous double-blind (i.e. “gold standard”) studies have shown 5-HTP to be as effective as prescription antidepressants but much better tolerated. Another placebo-controlled study has shown tyrosine to also be as effective as antidepressants without side effects. In addition, if 5-HTP is given without tyrosine, it often stops working after a few months. Giving tyrosine along with the 5-HTP results in long-lasting improvement.

I would note one caution though. If taken with serotonin-raising antidepressants and medications, 5-HTP and St. John’s Wort can raise serotonin too high. This would reflect as a high pulse and sometimes anxiety.

If you have a rapid pulse for no reason, ask your holistic practitioner to lower the dose of serotonin and epinephrine-raising medications (even if not on the herbal) and stop the herbal and see if it resolves. This side effect is much more commonly caused by combining medications than by the herbals — another good reason that your holistic practitioner opts for these natural therapies.

Most of you have heard of St. John’s Wort, and 25 double-blind studies with a total of over 1500 patients have shown it to be as effective as prescription antidepressants — without the side effects. In addition to being effective in eliminating depression, it also helped sleep, anxiety and low self-esteem.

Magnolia bark has a long history of use in traditional Chinese formulas that relieve anxiety and depression without leaving you feeling like you’ve been drugged. Magnolia extract is rich in two phytochemicals: honokiol — which exerts an anti-anxiety effect, and magnolol — which acts as an antidepressant. Magnolia has the ability to alleviate depression and stress without sedating you. Dozens of animal studies have shown it is a non- addictive, non-sedating antidepressant — even at low doses.

The good news is you can now effectively eliminate depression without the side effects of antidepressants — naturally! The “Happiness 1-2-3” product, which contains everything discussed above, is available from EndFatigue.com. Begin with three capsules three times a day (unless you are also on antidepressants, in which case I usually only give two to three capsules twice a day in my practice). Although some effect is seen within two to three weeks, the effects continue to powerfully increase over six weeks with continued use. Once your depression is under control, the dose can then be lowered, and you can ask your physician about tapering off of your antidepressants (which should not be stopped suddenly or you can go through withdrawal). With “Happiness 1-2-3” and a natural treatment approach, it’s time to say goodbye to Prozac and depression.

Important points: To help eliminate depression naturally:

1. Optimize nutrition with the “Energy Revitalization System” vitamin powder and B Complex (1/2 – 1 scoop a day as feels best).
2. Go for a 45 or more minute walk (outside so you also get sunshine) daily.
3. Optimize thyroid (using T3 thyroid hormone) and estrogen and testosterone levels using bio-identical hormones.
4. Fish oil (Eskimo 3 or Nordic Naturals) three caps or one teaspoon 3x day for six weeks then once a day, or eat salmon or tuna 3+ times per week. Fish oil is very helpful for depression.
5. Take Happiness 1-2-3! Use only two caps two to three times a day if on antidepressant medications. Otherwise, three caps 3x day for six weeks. Then you can lower the dose when the depression lifts.
6. Check a DEXA scan for osteoporosis, as osteoporosis is more common in depression. Osteoporosis is fairly easy to treat naturally though.
7. Give these treatments six weeks to begin working.

The post Conquering Depression Naturally appeared first on Total Health Magazine.

I’ve been fighting low- to mid-level depression for years and at the same time trying to avoid becoming dependent on anti-depressant medication. I’ve tried St. John’s wort, and it didn’t help me. Can you recommend another alternative treatment?

Answer: Actually, yes. The herb rhodiola (Rodiolia rosea) has been safely used for centuries in Russia, Eastern Europe, and Scandinavia to help people deal with stress and bounce back from debilitating illness. Many herbs have come under the scrutiny of modern science, but researchers are definitely able to validate rhodiola’s traditional uses… and then some. Rhodiola can relieve stress, lift depression and improve attitude. NFL fans, take solace, rhodiola could help you deal with the lock-out!

Rhodiola is a plant that thrives in Siberia and withstands the harshest growing conditions on the planet, so it has to be tough. Remarkably, it can help you withstand ‘harsh’ conditions too, meaning stress! Natives in Siberia and other countries along the Arctic Circle have traditionally reached for rhodiola whenever faced with dauntingly stressful challenges, both physical or mental.

In a 2007 study published in the Nordic Journal of Psychiatry, researchers gave rhodiola extract to a group people with clinical depression -the kind that requires medical care and constant follow-up. Of the 89 study participants, only the groups which received rhodiola supplements (two different dosages) experienced “a significant anti-depressive effect” over a period of six weeks as compared to the group who were given dud pills. Physical symptoms related to depression improved, such as insomnia, emotional stability and feelings of self-esteem.

It’s just amazing that not one single study participant reported any negative side effects from taking the herb. Did you hear that? ZERO side effects! Mind you, all prescribed anti-depressants currently available come with a whole gamut of potentially devastating side effects, everything from sexual dysfunction to brain fog.

Rhodiola enhances levels of key brain chemicals such as norepinephrine, serotonin and dopamine. There is research to support it’s benefit on the heart, specifically certain cardiac arrhythmias. You can ask your cardiologist if he/she minds you trying this supplement.

Rhodiola appears to enhance performance of cosmonauts and athletes. And in a Moscow study, scientists gave rhodiola to military cadets who face mentally and physically demanding work, 24/7. The cadets receiving rhodiola performed better on a variety of tasks and experienced much less mental and physical fatigue than those who took the placebo. And get this, I found another study about students taking rhodiola before their exams! It’s a smart pill. The students all had slightly higher scores. Hmm… sounds to me like this could be a good herb to take right before a college-entry exam or a big job interview! Keep in mind, it may take a few weeks for optimal effects.

Did You Know?

Pomegranate juice helps your heart by keeping “nitric oxide” around longer, that’s a good thing.

The post Beat Depression Naturally- Rhodiola to the Rescue appeared first on Total Health Magazine.