Natural Solutions to Depression

Being Depressed and How to Overcome it. A Solution.

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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, see Hypothyroidism.

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.

• For more information on improving your mental outlook, read my special report, Dr. Whitaker's Guide to Managing Stress, Anxiety & Depression, available at DrWhitakerSolutions.net.

• For more information on keeping a positive mental outlook, visit Mood Health Center.